WRR May 2011

The Wicked Running Register May 2011 • Priceless

EST. JAN 2010

WRC is a Member of ... ... Mill Cities Alliance

The Mill Cities Alliance is charged with the responsibility of hosting the invitational only Mill Cities Relay held annually in December. The Alliance is comprised of over 25 running clubs from the Merrimack Valley to the North Shore of Massachusetts.

Wicked was invited to participate in the Mill Cities Relay for the first time in 2008.

Being invited to participate in this relay is certainly something special. If you think about how many clubs there are not only in Massachusetts but also New England, it’s pretty amazing. In 2009 Wicked officially became a member of the Mill Cities Alliance.

In December, The Mill Cities Relay will be celebrating 28 years of running along the mighty Merrimack River and a big part of the continuing success of this relay is because of the member clubs of the Mill Cities Alliance.

Each club has representatives that attend the Mill Cities Relay meetings. For the 2010 relay Rich Tabbut and myself. Along with the other reps, we take on the extra responsibility to make sure our club not only has members that want to sign up for the relay but also want to volunteer on race day.

If you have not had a chance to run the Mill Cities Relay before I would encourage you to check out millcities.com for more information about this terrific event.

Wicked will certainly be participating again this year and we will be looking to not only have lots of fun but be as competitive as possible against the other clubs.

Be sure to visit Facebook.com/MillCitiesRely and “Like” the fan page.

I hope you have enjoyed this three part series. If there are any questions about the Road Runners Club of America, USATF – NE or Mill Cities Alliance, please send me an email: tim.short1@ gmail.com. I would be more than happy to answer any questions.

“ The adrenaline, laughs, and new friends I made that day always stick with me and epitomize why I joined Wicked.”

— Melissa Jaynes, WRC Treasurer, about the Mill Cities Relay

“ Running the last leg of the Mill Cities Relay and having two dozen Wicked friends cheering for me at the finish line!”

— Dawn Cobak, WRC Secretary, about her fave club moment

facebook.com/MillCitiesRelay

Part three of a special three-part series by Tim Short During my first two columns I talked about our membership with the Road Runners Club of America and the USATF – NE and why it’s important to be members of each organization. For my final column I’ll be discussing the Mill Cities Alliance.

The Wicked Running Register • May 2011

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Co-Presidential Perspective Shari Hewson and Alison Phelan

many Board meetings in terms of the Club. Where is the Club going? What are our plans? Are our members happy?

Do our members need more? How can we help our members and how can our members help the Club? The Club is growing and we have the privilege of welcoming many new members, which is exciting. As the Club grows we need to accommodate the needs of our members and the Club.

Hmmm, last month we mentioned that we saw signs of spring. Huh, not sure what happened but we now see signs of fall! The recent weather has been challenging to our dispositions, training and racing. Many discussions are centered around temperatures on race day – if it is going to be too hot since most of us are training in the cool weather (not necessarily by choice!) and the good old question, “what do I wear?!?!?!” Many runners have been seen at recent races with enough clothing for half the club.

We laugh but it brings us comfort to have the option of wardrobe changes, a choice, some control. As we all know, lack of control can be quite challenging on race day.

The best-laid and orchestrated training plans can go out the window on race day due to weather or even something minor. When this happens we spend a great deal of time reviewing our training, hydration, fuel, clothing, sleep, etc.

There are always questions: should I have done something differently? What if I had eaten differently? What can I change? How can I make this better next time?

These questions are much like those that have been asked and discussed at

During a recent Tuesday morning run we (your Co-Presidents) were talking about races, what we had been doing and future plans. We talked about the many opportunities for our members and led to the question, “Where were you last night?” Perhaps you were out for a run, did you recently run a race or maybe you were at Toomey’s Running Clinic for the latest training program?

If you notice, there are so many benefits that you as a member can get from the Wicked Running Club. Some of you have established some great friendships, some have become very competitive runners and some members are just trying “to put one foot in front of the other.” Maybe you joined for these reasons or for others, but the point is that you became a WRC member because you wanted to part of this fun Club.

Now the Club in return just asks from each member a little support throughout the year. The WRC can’t exist without its volunteers; you are all the backbone of this Club. As the WRC grows and sponsors more of its own races such as Wicked Kidz (Sat., July 9th, 9:00 a.m.), or the North Shore Cancer Run (Sun., June 26th, 11:00 a.m.) or produces its own new race - Wicked

presents Miles Over the Moon (Fri., July 15th, 8:00 p.m.), we all need to pitch in to make these races as successful as possible. Trust us, past race participants who have run our other successful race, the Wicked Frosty Four (Jan 1st, 10:00 a.m.) have told us that we have the “friendliest volunteers all along the course.” This is proof that you all do make a difference in how our races are perceived throughout this competitive racing community. The WRC Board applauds all who have given their valuable time to volunteer with these races whether that was behind the scenes (e.g. asking for sponsorships, raffles, bag stuffing) to race day duties when the WRC needs you the most.

Let’s not forget that volunteering is fun, please bring your sense of humor!

You can hang out with your fellow club members while cheering others on and giving good directions or just have a few good laughs at the water table, etc. It’s fun to enjoy the camaraderie of hanging out with other members while putting on a great WRC race. We think you get the picture. So whatever race you decide to help out in, just remember that you are one of a very elite and special group.

Contact Stephanie Hagyard to volunteer: shagyard@yahoo.com Thank you!

Connect with the Club: WickedRunningClub WickdRunninClub WickedRunningClub

The Wicked Running Register • May 2011

Get to Know Your Board:

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Michele Campbell Board Position: Clothing Director Occupation: Marketing and communications professional, soon to be employed. And, designer of this newsletter, and other WRC stuff.

Years in WRC: 4 fabulous and fun ones.

Favorite WRC moment: Finish lines, baby. I absolutely love running for the final clock and seeing that sea of red cheering on runners. And then I love to join the sea of red after I finish. It speaks volumes about the camaraderie of this club.

Runner’s High: Despite temperatures reaching 88 degrees in October 2010, I was elated to tough it out and finish my first 26.2 in Chicago. That postrace free beer was well-deserved. Even better, my better half Gif was at the finish line and actually caught me with the camera. It was an unbelievable day that I will always cherish.

Post-run snack: Chocolate soy milk accompanied by peanut butter on whole grain bread.

Favorite movie: This is tough. There’s really a four-way tie between This Is Spinal Tap, Monty Python and the Holy Grail, The Hangover and Office Space. I like to laugh.

Guilty pleasure: I love candlepin bowling with Gif (in some circles we are known as Gichele) and we don’t do that nearly enough. As several of you know, I like to dance — with or without Twizzlers in each hand. And then there’s dark chocolate, lots of it. The darker the better. Oh, and I dig girly beers like Framboise.

WICKED MILESTONE FOR THURSDAY’S GROUP RUN! Two Year Anniversary Celebration • Thursday, June 2, 2011 6:45 PM Salem Common Run; 7:15ish Party at the Engine House Join No Rest for the Wicked, the weekly Thursday group run, for this fun night. Contact mia@wickedrunningclub.com

Join the fun in 2011!

Wicked Grand Prix Series Schedule March Olde Salem Greens 5K, Salem 3/20/11 April Fools 4 Miler, Salisbury 3/26/11 May Twin Lights Half Marathon, Gloucester • 5/15/11 Only 5

July Miles!

Jennifer Tinney Memorial 5 Mile Road Race, Boxford • 7/4/11 August Yankee Homecoming 10 Mile Newburyport • 8/2/11 Derby Street Mile, Salem • 8/19/10 Lynn Woods Relay, Lynn 8/24/11 September Around Cape Ann 25k OR Run the Goose 7k, Gloucester • 9/5/11 Lone Gull 10k, Gloucester • 9/18/11 October Fall Frolic 5k, Beverly • 10/16/11 November Wild Turkey 5 Mile, Salem 11/24/11 December Mill Cities Relay, Nashua NH 12/4/11 (estimated date) Questions? Email Rich at welshhammer@gmail.com, or T.R. at mopartr@ comcast.net.

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Race Reviews Twin Lights Half Marathon Julie Arrison with contributions from Jason Carraro, Shari Hewson, Mickel McClish, Kathey Moskal, and Allison Rourke

Sunday, May 15, 2011 • Gloucester The third race in the Wicked Running Club Grand Prix series was the Twin Lights half marathon, which took place in Gloucester and Rockport on Sunday, May 15. This was the first year that this race was put on by Pursuit Racing of Portsmouth, NH. As with any year one race there were successes and failures and for the Wicked Running Club, this race was certainly a mixed bag of both.

The race start was delayed due to parking issues in the Good Harbor Beach lot. For those that arrived on time as suggested by the race organizers, it was a little frustrating to find out that we needed to wait in the cold and damp parking lot longer than expected. The first announcement stated a 15 minute delay and then was changed to a 5 minute delay. For anyone who may have been warming up, waiting for the restroom, or at their cars, this could have caused additional confusion and

may have caused people to miss the race start.

The start itself was a choppy because of the gate that runners had to maneuver through to get onto Route 127. Once the runners were on the route, though, it was clear sailing for the next 13 miles or so. The course was chock full of challenging hills and beautiful views of the neighborhoods, ocean, harbors, and of course, the Twin Lights.

The volunteers along the course were great cheerleaders and helpful at water stops and intersections. Race packet pick-up was fast, easy, and organized as well. There was a strong police presence at seemingly dangerous intersections that really yielded to the runners. The finish was the only area that traffic got a little dicey for the back of the pack runners, but wasn’t too bad overall. The post-race food was fantastic and there was plenty of water, Gatorade, and Woodman’s chowder to go around.

Wicked Invasion: Many Wicked runners showed up

for this group shot in the Good Harbor Beach parking lot. A lot of red out there. Good job all!

On the course, the lack of water stops was difficult even though it was a cool and cloudy day. There was also no gel stop and to my knowledge only one Gatorade stop throughout the course. There was also confusion at the Gatorade stop as it wasn’t marked for

the drink or water and the volunteers weren’t shouting out what they had.

Some passed this stop missing this only chance for a non-water replenishment.

If the day was warmer and sunny, this would have been extremely problematic and dangerous to runners. The course was also logged to be anywhere from 13.36 to 13.45 miles depending on the Garmin wearing Wicked runner you talked to. This created confusion on the course and also caused some runners to miss PRs by seconds. The good news is that the race was chip timed.

The registration fee of $50.00 for a half-marathon would have been fine if the shirts were of the proper size and if medals were distributed to finishers.

There was no post-race entertainment that was funded by the race fees either, making it not worth sticking around after the run. The Wicked Running Club was offered a discounted preregistration rate of $40.00 as an incentive to place the race in the Grand Prix series. This was generous on behalf of the race organizers, but obnoxious to see the $25.00 Living Social deal pop up on Marathon Monday to those of us that had already paid our discounted or full-priced registration fees months beforehand.

To be fair to Pursuit Racing, there was no advertisement of medals and an email was sent around warning runners about the small shirt sizes. The lack of medals would not have been such a big deal if the shirts were not SO small.

Rumor has it that youth sizes were or-

The Wicked Running Register • May 2011

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T.R.’s Take on Twin Lights T.R. Ramsdell

“Wow.” “Holy crap.” “Are you kidding me?” These were just a few of the comments heard at the end of The Twin Lights 1/2 Marathon held recently in Gloucester. A “tough course” is apparently a bit of an understatement for this first year event. A “little hilly” is another, but that didn’t stop 43 hearty members of Wicked from tackling this baby. Much of the course is part of the 25K Cape Ann race in September, so this was a good warm-up for that one. Hey at least you know where most of the hills are now, right? And although the skies were overcast and threatened rain, it was actually a perfect day for a run. Despite how tough the course was, I heard of a few PRs that day. Support on the course was good with adequate water stops, although better traffic control could’ve been exercised with cars zooming by inches from the runners. Not cool.

dered for women instead of adult sizes and I would not be surprised if that was the case. From a marketing standpoint, the men’s and ladies’ race shirt colors did not compliment each other. The design was nice though and many of us mentioned that we liked the shirts, but would never be able to wear them. Considering that the race shirt is the main form of marketing a race gets through the year, this was a big miss by Pursuit and a really annoyance to the runners that paid up to $50.00 for the race.

I would personally consider trying this race again in the future. It was the first year of a race and there are always issues to work out. I would suggest that Pursuit consider offering half-price registration for repeat runners next year, or at least repeat Wicked runners, to make up for some of these issues and build loyalty to the race. While many enjoyed the race, many also said they would not consider this race again. For that reason, I need to give this race 2.5 cats.

We did have a pretty serious incident at the finish concerning the collapse of one of our stars, Brad Gates. But I’m very happy to report that because of some quick action taken by a few bystanders, and then EMTs, CPR was administered, and Mr. Gates continues to live and breathe. He is recovering from his ordeal nicely, and hopes to get out and see everybody soon. We all wish the very best for Brad for a speedy and full recovery. If I could jump up onto my soapbox for just a moment, I would like to ask all of you to please go out and get CPR certified.

It’s a very easy thing to learn, and you just NEVER know when you may be called upon to help save a life. It could be a loved one, a stranger at the mall, or even your running buddy with the big smile. DO IT! That’s it for this month.

Next month I’ll get ya all fired up for the next race in the series, The Tinney 5K in Boxford. Until then, GET OUT AND RUN! Editor’s note: Let’s all wish T.R. best of luck and a speedy PR-style recovery with his knee surgery, scheduled for early June. You can’t spell “training” without T.R., so we all look forward to seeing him back on the roads soon, with his glossy, feathered hair flowing in the wind.

What? The hospital doesn’t have a Wicked smock?

Nothing can stop Brad Gates from smiling, not even a standard issue hospital gown. We are glad to report that Brad is doing well, and that he is still smiling. Thumbs up to you, Brad!

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Blackstone Valley Half Marathon – Cherry Tree Running Festival Kathey Moskal

Saturday, May 21, 2011 Pawtucket, RI So, they say the end of the world is going to happen tonight! Well for today, I can say that I found my new favorite half marathon and it was only about an hour away in Pawtucket, RI. I hope the end of the world does not happen because I really want to run this race again! I am always nervous about running a race in its first year, but trust me when I say this race was phenomenal and first rate!

Team Touchette (Steve and Deb Touchette, Liz Touchette Sullivan and Dan Sullivan), Michele Campbell, and I arrived at about 6:45 AM, walked right into the visitor’s center and picked up our bib numbers and race packets which were in a great reusable bag. After looking at my shirt, I sheepishly went and asked if I could exchange it for a small and with no problem at all my shirt was switched out. The only negative to the shirt is that men may not love the raspberry color which was teamed with black accents. Ample porta potties made pre-race preparations a piece of cake! The weather was perfect (at least for me) overcast and about 55 degrees, although it did get a little warm towards the end which means that next year I just have to run faster! The race started right on time and did kind of a funky jaunt for about a half a mile that brought us right back to the start line where we then traversed through some neighborhoods and a small amount of industrial areas. There were some points where we ran on the road, but part of the lane was very clearly marked for runners and blocked off with cones.

Traffic was controlled extremely well

Perky in a Pawtucket Parking Lot: Michele Campbell, Steve Touchette, Deb Touchette, Liz Touchette Sullivan, Kathey Moskal, and Dan Sullivan (L to R).

by police and volunteers and there was never a point where I was nervous about cars. Then came the amazing part of the run – from about mile 4 through mile 11, we ran along rushing rivers, over wooden bridges and through parks on a beautiful and stunning bike path!

The course was very clearly marked, every mile was accurately marked and had a split clock! My Garmin showed a perfect 13.1 miles when I crossed the finish line. Within 200 yards of just about every mile marker was a water station that was well manned with multiple volunteers. Most of the water stops had water and Gatorade and there was a GU stop at the 6 mile mark. The last 2 miles were a little tough – we had already run that part of the course and it was a little empty and not the prettiest part of the run, but the finish line was a welcome site. The announcer was great doing his best to announce each person as they crossed the line and made sure that everyone knew that “Deb Touchette is in the house.”

The finisher’s medal was pretty cool as well. The post race food did leave a little bit to be desired and would really be the only con to the race – water, bananas, pizza, and potato chips pretty much wrapped up the food, but Liz and Sarge (Deb) managed to find caramel apples at the carnival! Overall, I give this race 4.5 cats (would have been 5 if the food had been better) and cannot wait to run it next year!

A River Runs Through It: Runners

saw beautiful views of the Blackstone River along the 13.1 course.

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Question of the Month:

?

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Trail or road running, which do you prefer and why?

Jason Matulewicz Member, WRC Trails, for the Zen of it.

Rich Tabbut Member-at-Large and Member, WRC I prefer road running even though I used to love running on the trails. I broke my leg after stepping into a hole immediately after finishing the 4.1 mile Ravenwoods Trail Race several years ago. I can still remember the sound of my leg snapping and seeing my entire foot turn black and blue from the ankle down. Can’t seem to get that out of my head whenever I run on trails.

Julie Arrison Member, WRC We’re lucky enough to live in an area with some great views and runs, so I enjoy road running. I’m also pretty klutzy and don’t need the added challenge of tree roots and rocks, so I’m avoiding the trails for now.

Cindy Johnson Member, WRC I’m a city girl through and through, so I love hitting the pavement. I get a sense of accomplishment running toward milestones like buildings, beaches, and bridges.

Everything looks the same to me when I run on trails. I begin concentrating on not getting lost instead of concentrating on my run.

Kyle Hewson Member, WRC I prefer road running because then you get to look at all the really cool buildings you may not have seen before.

Shari Hewson Co-President and Member, WRC I am starting to prefer trail because it is easier on the body and I enjoy the surroundings. This is particularly true if you run with Karen Giroux as she is able to point out the various plants, birds, etc.

Tim Short Webmaster and Member, WRC While trail running can be fun, I prefer to do

most of my runs on the road. Whenever I run on trails I always feel like I’m going to fall and break my neck.

Dawn Cobak Secretary and Member, WRC Trail running is my favorite because it is more interesting. There is more to see, more to look at and more distractions which make the miles go by faster.

It can also be cooler in the summer because the trees provide shade, which can’t always be found on the streets.

I also find that I can enter the woods without a plan, and just run, sometimes backtracking, sometimes getting lost, and it all adds to the fun of it. With road running I feel there is always a plan, I always know where I’m going, how long it will be and how long it should take, which can bore those of us with ADD.

60 Second Race Rave from Dawn Cobak I ran the Big Lake 1/2 Marathon on 5/7 in Alton, NH. I LOVED it. There were more than enough water stops, each one had a theme to make it fun. There was music all along the course. It had “rolling hills” which you will find all around Lake Winnepesaukee.

The second half of the race was along the shores of the lake, which was gorgeous. The medal was awesome, one of my favorites. The food was awesome, they had pizza, bagels, cake, make your own ice cream sundaes and the best part - FREE BEER - all you could drink at an awesome on-site restaurant with outdoor seating and a waiter delivering it we didn’t even need to get up! My kids did the Kids Race afterwards, which they loved. They also got medals. Proceeds from the 1/2 and Kids Race benefitted the Make A Wish Foundation.

The Wicked Running Register • May 2011

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Wicked on the Road Road Runners Club of America Convention Trip Tim Short Reports: As some of you might have heard back in April, that our website was selected by the Road Runners Club of America as being the most outstanding website for Large Clubs for 2010. To semi-quote Vice President Joe Biden, “this is a BFD.” (Just in case any kids are reading the WRR, I didn’t want to spell it out).

The Road Runners Club of America has an annual convention each spring and part of the convention is an awards night to honor and celebrate those individuals and groups that have won a national award.

As I sat at awards dinner with John Childs, the RRCA Massachusetts State Rep, and a few other New England State Reps, I started to realize how very special the Wicked Running Club really is. We have a great club with some truly amazing members and I’ve been fortunate enough to be at some of the really big moments that has define and made Wicked a very successful running club.

Then the really exciting moment happened. The MC for the event an announced “Wicked Running Club and

Ice Cream Social at the Phillips House Museum 34 Chestnut St., Salem Saturday, June 4th 2-4pm Make-your-own sundaes, lawn games, and Carriage House tours. See 8 antique cars and carriages! The cost is $4.00/pp for sundaes or just stop by to say hi!

their website www.wickedrunningclub. com for Outstanding Website for Large Clubs.” I walked up to accept the award from Jean Knack the Executive Director of the RRCA and gave a small speech, thanking the RRCA for selecting Wicked and to let everyone know how awesome our club really is.

Walking back to my table with the award in my hand, I was so thrilled at having the chance to represent Wicked.

What many members of Wicked might not know is that we were able to win this award because of two things. 1) The many members of Wicked who generate all types of great stuff to post on our website. 2) Aaron Toleos. I met Aaron back in the early days of the Danvers 5K, when it was started from a bar in downtown Danvers. Aaron helped me, John Mahoney and Billy Shea at the time turn www.wickedrunningclub.com into what everyone sees today. Aaron gave us the tools to make an award winning website. Thank you Aaron!

Seen and Heard on the Run Alison Phelan to Shari Hewson upon hearing Shari’s sneakers are a 10-1/2: “Wow, it’s not like you look like an ape or anything!” Uh, okay : ) At GAC’s Mother’s Day Run, Sarah Carrier: “I need to get some water.” Richie Lewis: “You don’t need water - you can do 3 miles without water.” Sarah: “I am doing 23.” Oh . . . .

“I would be arrested if I wore this shirt.” Michele Campbell after she tried on her Twin Lights Half shirt.

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Wicked Kudos

Wicked Running Club Open House Join us: 6/4 at 9am.

From Beth O’Grady: Kudos to Dawn Cobak who is a running machine these days, earning her “first ever” age group award at the Patrick Downey 5k, and a first place one at that!

a day that normally is very difficult for my mother, your enthusiasm has put her on cloud nine — I haven’t seen her this happy in years. I hope to see you again next year and I promise to have the mistakes fixed :-)

Congrats to Shannon Downey and her hubby Billy Hutchinson who both PRd the Patrick Downey 5k by over 2 minutes — sweet reward for their heartfelt work on this event in memory of Shannon’s brother Patrick.

From Rich Tabbut: A big thanks to Gif Campbell and Tim Short for those wonderful pictures they publish of everyone running our races! I really enjoy seeing them after each race and publishing a few on my Facebook page.

Fast healing to T.R. Ramsdell who is scheduled for June knee surgery.

A big shout out to Gif Campbell for his always fabulous Wicked race photos.

I’m awed by Wicked friends who participated in the GAC mother’s day “6 hour” event at Bradley Palmer Park.

I can barely sleep for 6 hours straight never mind run!

From Shannon Downey: I’d like to thank all the wonderful Wicked members who ran, volunteered and otherwise supported me for the First Annual Patrick Downey 5K. Since joining Wicked, I honestly feel as though my life has changed for the better and I was overwhelmed by the support I received as I honored my brother. I truly could not have pulled this off without my Wicked pals. And you all should know that on

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From Julie Arrison: Thanks to Mary Bruno for getting me through the first half of Twin Lights and to Robin Lermond for getting me through the second half! It was a great day!

From Michele Campbell: Thanks to Rich Tabbut for developing the team concept for the Wicked Grand Prix. It’s fun, and a ton of folks are participating. And a huge thank you to Ann Sousa and Amber Woolfenden for helping with the newsletter and the Open House publicity.

From Shari Hewson: Congrats to Marissa Capua, Erin Capua, Erin Muldowney and Philip Marchand who ran their first 13.1 at Twin Lights Half - tough course and long course! Thanks to Kristine Capua for riding the Twin Lights course with encouragement and fuel. Shout outs to T.R. Ramsdell, Kyle Hewson and the Adams family for coming to the Twin Lights Half and being much needed cheerleaders! And thanks to

Forest River Park, Salem All levels welcome!

• Meet members & runners • Enjoy light refreshments • Join the group fun run

WickedRunningClub Gif Campbell for volunteering at Twin Lights. It was awesome to hear him yell, “Go Wicked” at the water stop!

Wicked kudos to Shannon Downey for a successful Patrick Downey 5K! From Tim Short: Congrats to Mariko Weston for on completing her first 10K - Gold Star Run for Honor 10K! Congrats to Micki Shinnick for completing her first half marathon - Sugarloaf! Congrats to Allison Rourke on her PR at Twin Lights 1/2 Marathon!

From Dawn Cobak: Just quickly so I don’t embarrass him I would like to thank Mike Toomey for running the Boston Marathon in support of my non-profit, For Jake’s Sake.

Not only is he the best coach, but he also has a big heart (even though he’ll never admit it). His efforts are more appreciated than I will ever be able to put into words. Jakie and I can’t thank him enough for picking FJS as his charity!

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New Member Spotlights: JOANNE MALILAY Peabody, MA Joined Wicked because: I was looking for some great people to run with.

Favorite Race: So far is the Wicked Frosty Four

anniversaries, etc., even of people I have only met a few times. It’s not really a talent, but a freakish trait ;) When I’m not running I like to: Play with my two year old daughter!

JOHN CHILDS Weymouth, MA Joined Wicked because: I’m impressed with the enthusiasm of the members and the positive attitude.

I’m trying to give back to the sport.

I’m the MA State Representative for RRCA and the founder of a non-profit dedicated to supporting local clubs and events in MA called Old Colony Running Events. Our goal is to create or promote several unique events each year to support youth groups or running programs. Tim Short, Doug Bollen and I are trying to bring the RRCA National Convention to Salem in the near future.

Favorite Distance: 10K Goal for this year: Complete my first half marathon and finish the Wicked series.

Secret Talent: So secret even I don’t know what it is.

When I’m not running I like to: Box. NICOLE MCGUINNESS Lynn, MA Joined Wicked because: I like running with a team, and have been on two Team in Training Teams and miss the weekly runs and the camaraderie.

Favorite race: NYC Marathon Favorite Distance: 10K or 1/2 marathon Goal for this year: To balance my fitness with being a working mom Secret talent: Unintentionally memorizing a ridiculous amount of birthdays,

Favorite race: The End of Summer Classic in Hingham. I happen to be the race director. What a coincidence!

I’m looking forward to the Miles Over the Moon race this year.

Favorite Distance: I don’t run much anymore but when I was running my favorite was five miles.

Goal for this year: Start running again.

Secret talent: I don’t know if I have any secret talent but I enjoy organizing road races. I also enjoy traveling, wood working and building scale structure models.

My wife and I have 3 rescue dogs and are actively involved in an organization which helps find good homes for dogs in high kill shelters.

I plan on taking an active role in Wicked’s races in any way I can.

KATIE THISSELL Reading, MA Joined Wicked because: I run a lot of races in Salem anyway and I see Wicked everywhere!

Favorite Race: The Frosty Four.

What a great way to kick off a new year.

Favorite Distance: 10K Goal for this year: To run the Wicked Half Marathon in September.

Secret Talent: I make a mean chili.

When I’m not running I like to: When I’m not working or running I enjoy spending time with my children, gardening, and practicing hot yoga.

A BIG THANKS to Ann Sousa for helping with obtaining new member profiles.

If you are a new member and have not been featured yet, please contact Ann at aesousa@verizon.net.

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Coaching Tips from Mike Toomey The best way to use heat and ice for injury prevention and healing.

WHY IS ICE USED FOR SPORTS INJURIES? Ice is used after an injury to reduce swelling and decrease pain. Ice decreases blood flow to the injured tissue and reduces inflammation.

WHEN SHOULD I USE ICE? Ice should be used after an acute injury for the first 48 to 72 hours, or until the swelling goes away. For instance, if you sprained your ankle 5 days ago and it is still swollen, you should still be using ice. Some injuries come from overuse.

For example, you may have pain in your knees after running, or in your elbow after playing tennis. Use ice after activities that cause the discomfort.

HOW SHOULD I USE ICE? Ice Baths are best‌..50 degrees for 12-15 minutes. Ice packs can be made by placing ice cubes or crushed ice in a Wicked Members Save!

Save Toomey Sports 20% Running Center offers a 20% discount to Wicked Running Club members for all sports therapy services, including sports massage and ART. Mike can be reached at mike@toomeysports.net.

ziplock bag, or by using a commercial frozen gel pack. Ice packs should not be placed directly on the skin to avoid frostbite; they should be placed over a wet washcloth or towel, and can be held in place with an ace bandage. Ice packs should be used for 20 to 30 minutes for 3 to 4 hours. To do ice massage, first freeze water in a paper or Styrofoam cup, then tear away the top lip of the cup, and massage the ice into the injury for 5 to 10 minutes. Ice massage works very well for overuse injuries. When you first apply ice, you will feel coldness, then burning, and then after several minutes you will feel numbness.

ARE THERE ANY HARMFUL EFFECTS FROM ICE THERAPY? If ice packs are put directly on the skin and left too long, frostbite may occur.

The skin and tissue underneath (muscles, nerves, and fat) may be injured, either temporarily or permanently. Certain parts of the body (the elbow, outside of the knee, and outside of the foot) can be injured by cold more easily because they do not have as much padding or insulation.

WHY IS HEAT USED FOR SPORTS INJURIES? Heat can reduce muscle spasm, improve joint stiffness, and make soft tissue more limber. Heat can be used to help loosen tight muscles and joints during a warm-up period. Examples include: moist hot packs to tight leg muscles that are going to be stretched before running, or to a shoulder before throwing, or for stretching chronically tight back or neck muscles.

WHEN SHOULD I USE HEAT? Heat should be used for stiff muscles and joints when you are trying to make them more limber. It is important not to use heat in the first few days after an injury or while your injury has any swelling.

HOW SHOULD I USE HEAT? Moist heat is more effective than dry heat as it penetrates deeper and has a better effect on muscles, joints, and soft tissue. It should be used for 15 to 20 minutes, or longer if recommended by your doctor. Moist heat in the form of towels soaked in hot water or warmed in a microwave are useful, but usually lose their heat within 5 to 10 minutes.

Commercial moist heat packs are more convenient and provide longer therapy.

Hot tubs or whirlpools are also useful.

Ultrasound is a form of deep heating that is used by therapists and trainers.

Heat creams and ointments are popular but do not provide heat very deep into muscle tissue. The massaging effect of putting cream on is helpful. Be careful not to get these creams into your eyes or on sensitive skin.

ARE THERE ANY HARMFUL EFFECTS FROM HEAT THERAPY? Heat increases the blood flow to an injury, and can worsen ns swelling. Heat packs which ts io . e m are too hot or are H Qu .co C b A d left in place for O Sen gclu C too long may E RR. nin H un T cause r W d K e e burns.

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The Wicked Running Register • May 2011

newsletter@wickedrunningclub.com

12

Where in the World is Wicked?

Fenway Park, Hershey Park, and the Rockport Hills

Wicked mascot Miles Fartlek tried to take the Reese’s race car for a spin at Hershey Park in Pennsylvania. He also made some new friends at the Road Runners Club of America convention.

Thanks Matt and Stacy Adams for taking photos at the Twin Lights Half.

Climbing one of many Rockport hills are Julie Arrison (above, back), Robin Lermond (above front) and Denise Murphy (below).

From Hershey Park to Fenway Park, Miles takes in the view while cheering for runners at the 2011 Run to Home Base 9K. WRC Members Jason Carraro, Stephanie Hagyard, Tim Short, Colin Doherty and Mary Bruno formed Team Wicked Nation to run and raise funds to help provide much needed services to local veterans returning from Iraq and Afghanistan.

Nice job Wicked!

The Wicked Running Register • May 2011

Wicked Board

If you have questions, comments, suggestions, or just want to say “hello” feel free to email us: Co-President: Alison Phelan alphelan2@gmail.com Co-President: Shari Hewson shewson@cellsignal.com Vice President: Peter Raymond pote259@yahoo.com Treasurer: Melissa Jaynes melissa.jaynes@gmail.com Secretary: Dawn Cobak dcobak@comcast.net Membership Director: Amber Woolfenden awoolfenden@gmail.com Clothing Director: Michele Campbell michelejcampbell@yahoo.com Member-at-Large: Rich Tabbut welshhammer@gmail.com Member-at-Large: Stephanie Hagyard shagyard@yahoo.com Member-at-Large: T.R. Ramsdell mopartr@comcast.net

Non-Board Positions Newsletter Editor: Michele Campbell newsletter@wickedrunningclub.com Grand Prix Series Co-Coordinator: T.R. Ramsdell mopartr@comcast.net Grand Prix Series Co-Coordinator: Rich Tabbut welshhammer@gmail.com Webmaster: Tim Short tim.short1@gmail.com

newsletter@wickedrunningclub.com

Next Board Meeting

Monday, June 6, 2011 Salem Senior Center, 5 Broad Street 6:30 p.m.

All members are welcome to attend.

26x1 Mile Club Challenge Relay: June 25 at Tufts University, 8AM Contact Tim Short: tim.short1@ gmail.com or sign up for the relay by using this link: http:// tinyurl.com/63q4vkw. Deadline to sign up is June 10.

Get Out and Race: June 11, 2011 • 9:00 a.m.

Market Square Day 10K Road Race Portsmouth, NH; proportsmouth.org June 12, 2011 USATF New England Championships Regis College, Weston, MA Open to any individual USATF member to enter any event. www.usatfne.org/track/entry/2011outdoorchamps.pdf June 26, 2011 • 11:00 a.m.

North Shore Cancer Run 5K Salem, MA; northshorecancerrun.org July 9, 2011 • 9:00 a.m.

Wicked Kidz 1/2 Mile & 1 Mile Race Salem, MA; wickedrunningclub.com Age Groups: 6-8, 9-11, 12-14 Contact: dbollen@salem.com July 15, 2011 • 8:00 p.m.

Wicked Presents Miles Over the Moon 4 mile road race Salem, MA; wickedrunningclub.com Contact: milesrace@gmail.com Sunday, July 24, 2011 5K- 9:00AM 3K- 9:05AM

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RUN OR VOLUNTEER:

June 26, 2011, 11:00am northshorecancerrun.org

Volunteers receive a fabulous race tech shirt! Please email Co-Race Director Michele Campbell at michelejcampbell@yahoo.com for more information.

2nd Annual Salem High Alumni Run 3K and 5K Road Race Salem, Ma; www.salemhightrack.com $20 early reg, $22 day of Shirts given out to the first 150 entrants!

August 7, 2011 • 9:00 a.m.

Heritage Days 5K Salem, MA; “Like” the facebook page for all details on the race. There are discounts for early registration.

Contact: juliearrison@gmail.com August 19, 2011 • 7:00 p.m.: Competitive Run • 7:15 p.m.: Family Run Derby Street Mile Salem, MA; salemroadraces.com Contact: dbollen@salem.com

Get Out and Play: June 11, 2011 The Second Annual Wicked Wiffleball Throwdown No more team spaces left, but spectators are welcome! Contact Nicole Short: shortcakes13@gmail.com August 27 & 28, 2011 Salem Tennis Tournament Save the date! Doubles and singles for beginner, intermediate and advanced players. More info coming soon!