WRR November/December 2014 by Wicked Running Club

THE

WICKED

Running Register

November/December 2014 • Priceless

Wicked Board 2015: We welcome your questions and suggestions. Get in touch! PRESIDENT: Michael Harvey mharvey67@gmail.com VICE PRESIDENT: Michele Campbell michelejcampbell@yahoo.com PAST PRESIDENT: T.R. Ramsdell mopartr@comcast.net TREASURER: Karen Aalto kpaalto00@gmail.com SECRETARY: Sandi Dalton sldalton@verizon.net MEMBERSHIP DIR.: Lisa DiBella membership@wickedrunningclub.com CLOTHING DIRECTOR: Susan Hennessey wickedrunninggear@gmail.com MEMBER-AT-LARGE: Julie Arrison juliearrison@gmail.com MEMBER-AT-LARGE: Mike Paulin roadrunnermep@msn.com Non-Board Positions NEWSLETTER EDITOR: Christin Shafer newsletter@wickedrunningclub.com GRAND PRIX SERIES CO-COORDINATORS: T.R. Ramsdell mopartr@comcast.net Don Gallucci dongallucci67@gmail.com WEBMASTER: Tim Short tim.short1@gmail.com

Est. Jan 2010

Presidential Perspeive Michael Harvey

I’d like to start by saying that I am honored and humbled to be the President of The Wicked Running Club. It means more than I can express that the membership of this amazing club elected me to this position and I will do my very best to serve you well. I’d also like to thank everyone who ran for office. We are a volunteer board and the people who sit on the board, do so for the love of the club. While I’m at it, I’d also like to thank you, the members, who voted. This is your club, and it is up to you to participate and make it the best it can be. Although I have met many of you over the last two years through my previous role of Clothing Director, I realize there are many members who might be asking, “Michael who?”, so here is a quick introduction. I started running a little over three years ago when I first moved to Salem. I was out of shape and thought I’d try running. I googled Couch to 5k and running clubs in Salem, and the rest as they say, is history. Since then I have been very active in Wicked and running in the North Shore. I’ve volunteer at Wicked Races,

sat on race committees and I often work packed pickup. I won the male masters division of the Wicked Grand Prix Series two years in a row, proving beyond a doubt it is more important to show up than it is to be good. I’ve run all of the Wicked races and relays, and I even captained one of the relay teams for Lake Winnipesaukee last year. I can be found most Thursday nights running No Rest for the Wicked and I occasionally show up to D5K. My vision for Wicked this year is to focus on the members. I would like very much to spoil the members and make sure there is something for everyone. I’d like to see more social events, both with and without running. I want to make sure that every level of runner feels there is something for him/her in the club. From the new runner to the most competitive, I hope everyone will be able to find a home with us in Wicked. More importantly, however, I want to hear from you. As I said at the beginning of this article, this is YOUR club. If you have an idea, a complaint, a desire, a need, or even a whim, please let me or one of the other board members know. I can’t guarantee it will happen, but I can guarantee it will be brought up and discussed. Let’s have a great year. Go Wicked!

Michael

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

Wicked Grand Prix Series Re-cap T.R. Ramsdell

Wow. That went fast! Doesn’t it seem like just yesterday, that we were lining up to run the Fitness 5K in Salem? Man, didn’t the year just fly by? Well, with 8 regular series races, and 2 relays done, the 2014 WGP series is over. We had a great showing by Wicked members at our events. A total of 168 members ran at least one race in the series, and 6 completed all 8 plus the relays. Not too shabby folks, not too shabby. The last race we had was the Mill Cities Relay on Dec 7. Wicked sent 11 teams to this invitational event, and came home with a 2nd place brick by the Men’s Masters Team! We had a great showing coming away with a 9th place overall finish against some VERY tough clubs. Congrats and thanks to all that participated. Now onto the 2015 schedule. I’m working on the line up for next year, but I’ve got some wiggle room for some new races. If you have a favorite race you’d like to see in the series, or maybe one

that could use a boost, let me know, and I’ll see if I can squeeze it into the plan. We’ve got 12 months to work with so let’s fill them up. We will be giving out the awards for the WGP series at the Winter Banquet on Feb 7 @ the Moose Hall. An evite will be out soon, so be sure and RSVP ASAP to get in on this fun, very relaxing event. A great way to hang out with your Wicked team mates and have some food and a beer or two. That’s it for 2014. I want to take a second to thank Don Gallucci for tabulating all the results all year long. Without him, we would just guess about who won what. He spends a great deal of time scrubbing races and collecting data. I write the columns and get you amped up to run (or scream at you at the finish line), but it’s Don behind the scenes making me look good. Thanks buddy! So from myself, and Don, thanks for a great 2014. Happy New Year, and keep on running!

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

Ask Coach Toomey From Elaine Goldman:

Q&A

I know this was hinted at once in the past - but any chance of doing an adult summer running camp within the next couple years?

Adult Summer Camp coming summer 2015. Im working on a location now. Most likely at a time when people are starting training for a fall marathon. I think it would be a great way to kick off training and we could bring in guest speakers to deal with nutrition, racing, injury, etc. We would most likely schedule in some karaoke as well.... I will be sending out a feeler soon to see how many people may be interested, and then we can pick a place to host based on needs. From Karen Aalto: Now that it’s the offseason, I’d like to take a day and add some cross training into my workout schedule. There are so many options, though. What’s the best kind of cross training for runners? Karen Aalto

The best answer to this is...the one that works the best for you! There is no wrong answer here, so I would pick the one you are most likely to enjoy. If it comes down to a tie, I think the elliptical is a great choice as it is close to running. I also look some pool work during the winter months and you can go pretty hard without needing the same type of rest from the impact you get from running outside. Finally, if looking for an indoor activity with a twist, check out the Alter G treadmill at Fitzgerald PT...its the best (real)running alternative on the market. If you have a question for Mike, send it to newsletter@wickedrunningclub. com and it will appear in the next newsletter!

New Member Spotlight YIANNIS KATSIRIS Joined Wicked because: I want to stay motivated by running with groups. I love to do the running clinics with coach Mike. Favorite distance: My favorite distances are the half marathon and the marathon.

Goal for this year: I’d like to run a 50k this year. Secret talent: I love back country skiing. Also, skiing Tuckermans Ravine. When I’m not running I like to: When I am not participating in physical activities, I spend time with my wife and four kids.

? is The Question

...

... how do you stay motivated throughout the winter months?

Elaine Goldman: I usually sign up for a spring race so I HAVE TO get out there and run. When you have a goal with an actual deadline, it’s easier to hold yourself accountable to your workouts. Also, the AM group runs are great motivators too - and I’m NOT a morning person. In the AM roads are less crowded with traffic as well, so I feel safer than running in the PM (where equally as dark). Plus, you a least get a little bit of sunrise towards the end! If you layer up properly, winter running is not that bad. It’s nice to feel your body sweat even if the temps are below 0. I feel it balances out my mood better (keeps seasonal affective disorder at bay). And it also makes me less susceptible to feeling cold when I’m not running, oddly enough. Another perk, you can drink all the holiday gravy you want and still fit in your pants ;)

We’d love to learn more about all of our new members, submit to: newsletter@wickedrunningclub.com to be featured in the next newsletter!

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

There’s a Wicked Fun Group Run For Everyone!

Group Run Cont.

Tuesdays/Thursdays at 5:30 am

Mondays at 6:45 pm Starting March 30th

6 Front Street

Mondays at 6:30 pm

Cummings Center Parking Lot (Please note change of start location!)

For the winter, Monday night runs (aka slowest runner sets the pace) will now be held in Beverly at the Cummings Center. The run still starts at 6:30pm. It is well lit there and when it snows it will be plowed — that’s a huge perk. Meet on the right side of the front parking lot by the parking garage (look for the flashing head lights to the right by the parking garage). A loop around the parking lot is 1 full mile so we could complete 3 to get a 5K.

Rain or shine, Wicked members meet Tuesday and Thursday mornings at 5:30 am (departing around 5:35) next to the Front Street parking lot (free parking till 8 am) for a five mile run that rounds Salem Common, the Willows, Juniper Point, and Winter Island. The intended pace is “conversational” with the option to go off the front or hang back as training plans dictate. Folks gather near 6 Front Street (either side) prior to departure, the main group usually finish around 6:20 am. Route details: Front Street to Hawthorne Boulevard. Around the Common to Andrew Street and out Collins Cove. Along Collins Cove onto Memorial Drive. Up Memorial Drive, past Camp Naumkeag and around the Willows. Around Juniper Point and out to Winter Island back to Fort Avenue Down Derby to Central Street and back to Front Street

This is the group run that started them all! Each Saturday morning the club meets at Forest River Park and the distances and paces vary. Before the run, club info is give about upcoming events and members are welcome to plug any race that they might be running.

Saturdays at 8:00 am Forest River Park

Various distances and paces on road and dirt path. Starts at Forest River Park, 98 West Avenue.

Tavern in the Square

North Shore Road Race Guide 5K Monthly Run In Partnership with Tavern in the Square Salem.

Thursdays at 6:45 pm Salem Common

“No Rest for the Wicked” (a.k.a. NRFTW). The route is about 3.1 miles and Wicked runners meet at the Salem Common entrance by the Hawthorne Hotel. They meet rain or shine, provided there are no municipal/governmental storm warnings in effect requesting people to stay at home. Route details: Salem Common to Little Hawthorne Blvd. A left on Derby Street and partway into Juniper Point. A left on Lowell Street continuing through the Willows parking lot area. Left on Memorial Drive which eventually becomes Essex Street. Left onto Little Hawthorne Blvd. Finishes at the corner of Little Hawthorne Blvd. and Derby Street by the Immaculate Conception parking lot.

North Shore Road Race Guide is excited to announce that we are bringing back our free monthly Monday night 5K runs starting and finishing from Tavern in the Square in Salem. Join NSRRG and our partner Tavern in the Square for the first 5K run on Monday, March 30th at 6:45pm. These runs will be timed and results will be posted on the North Shore Road Race Guide website. To kick off our first run there will be NSRRG shirts raffled off as well as several free entries to some of the best races on the North Shore! We are also working on some additional surprises as well. We look forward to seeing many runners on March 30th at 6:45pm at Tavern in the Square for this exciting new run. Water will be provided and runners will be able to use the bathroom at New England Running Company prior to the run and after the run. For more info about the run contact: info@northshoreroadraceguide.com

Like The Facebook Pages to Stay Up To Date and Get Involved!

Wicked Kudos From Doug Bollen: Thank you to all the Wicked members who volunteered and ran in the 11th annual Wild Turkey Run. It was great to see so many Wicked members involved in the race. I can always count on Wicked to be there each year!!! Thanks so much!!

From Tom Lubas: Kudos to outgoing President T.R. Ramsdell (5 Cats Rating) and and all Wicked Board Members of 2014! Congrats to incoming President Mchael Harvey and all the newly elected Board Members of 2015! Good Luck in the upcoming year!!!

From Michele Campbell: I would like to give high-fives and hugs to my fabulous Mill Cities relay team. Great job Katia Rindeiko, Deb Everett, Lisa Driscoll, and Eileen Spear! You ladies rock!

From Don Gallucci: Congrats to my son Ryan who ran his PR (by 11 minutes!) at the Wild Turkey 5 Miler! He has trained extremely hard all year and I am very proud of him.

Thanks to everyone who participated in the Wicked Elections. It was terrific to see such member interest in running for office, and the number of voters was also impressive. Great job and kudos to outgoing board members, and congratulations to the 2015 Board.

DAN VASSALLO - NOVEMBER ATHLETE OF THE MONTH With a pair of marathon wins in a three week span, Dan Vassallo of Central Mass Striders (Peabody MA) is USA Track & Field - New England’s Athlete of the Month for November 2014. To begin the month on November 2, Vassallo won the USA Track & Field - New England championship at the City of Manchester Marathon, clocking 2:31:08 in windy and raw conditions, moving him into second in the 2014 USATF-NE GP final standings. That was a prelude to breaking the tape at the Philadelphia Marathon on November 23, where his time of 2:17:28 in cool weather bettered the 2016 US Olympic Trials qualifying standard; the time was a personal best time by almost 4 minutes. Individual membership info: https://www.usatf.org/membership/application/index.asp

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

G Out and Race

2015 USATF-NE Grand Prix

http://www.usatfne.org/road/gp.html

SAVE THE DATE! Cupid’s Chase 5k February 14th, 2015 10 am • Wakeﬁeld, MA Individuals $29, Couples $55

Couples do not have to be in a relationship! Two friends, two teammates, two family members, heck a guy and his dog all qualify for the couples pricing!

2015 MOUNTAIN RUNNING CIRCUIT ANNOUNCED

SAVE THE DATE! 15th Annual St. Patrick’s Road Race/Walk on March 14, 2015! 4 mile run/walk will be followed by a delicious buffet and awards ceremony at Clara Barton Camp. Pre-register by March 2nd, to receive a race T-shirt the day of the event. Raise funds to help children with financial need attend camp! The Barton Center for Diabetes Education, Inc. is one of the largest, independent camping and educational programs in the country dedicated to children who live with diabetes Register online: http://www. running4free.com/RaceDetails. aspx?raceid=279

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

The 20th annual USATF-NE mountain circuit is now finalized, and the 2015 series will include 8 races. Changes include addition of the Mount Greylock road race, and the “mountain goat” requirement change to best 6 out of 8 races. Goat status comes with not only bragging rights but a lottery by-pass into the following years Mt Washington Road Race. The 2015 schedule: May 17 - Sleepy Hollow May 23 - Wachusett June 7 - Pack Monadnock June TBA - Ascutney July 5 - Loon Mountain Race / USATF-NE Championships July 12 - Cranmore Hill Climb Sept 6 - Mt. Greylock Road Race Oct 3 - Bretton Woods Fell Race

Overall and Age group prizes awarded to the top 3 finishers in each category! “Best dressed” award to the one person with best Cupid costume! USATF santioned event Post-race celebration serving Sam Adams beer included with registration for all participants and volunteers until we run out! Long sleeved race shirt guaranteed for all entrants registered by January 24, 2015... so register early! http://www.northshoretimingonline.com/ reglivecb.aspx?eventyear_id=219

Maria’s Frozen Shamrock 3-Miler February 22nd, 2015 Haverhill, MA Maria’s will welcome runners for the 8th Annual Frozen Shamrock 3 Mile Run. Claddagh Pub 4-Miler March 1st, 2015 Lawrence, MA The Merrimack Valley’s coolest Irish race the Claddagh Pub 4 Miler celebrates its 22nd year. Hynes Tavern 5-Miler March 8th, 2015 Lowell, MA In 1980 Hynes Tavern played host to the Merrimack Valley’s first and largest Irish Pub race. This year the tradition continues with the Hynes 5 Miler. http://www.goodtimesrun.com/wildrover/ Each race in the Wild Rover Series will be awarding finisher medals. Alone these are attractive medals that will certainly occupy a treasured spot in your trophy case. For the last five years our unique three piece medal was the hit of the year. We return this year with an even better medal designed by Ashworth Awards. All three medals fit together like a puzzle to form a larger Wild Rover Series medallion. The pieces are held together with magnets. It’s an Original!

5k Resolution Run to Kick Cancer January 10th, 2015 11 am • Lexington, MA http://resolutionrun2kickcancer.org/ Site/5K_Run.html

A Wicked Member Announcement

from Marie Dugnan

To my fellow Wicked friends - after nearly 5 years of living in Salem and being a part of the Wicked Running Club and NRFTW since pretty much day one, I will be leaving America to return home to the UK at the end of January 2015. My time here has been simply amazing and that is all thanks to the people I have met through the running community here on the North Shore. I started out here as a cautious 5k runner at best, and leave with 3 marathons, a few 50ks and a 50 miler under my belt!! Without the friends I made along the way, who quickly turned into my American family, my experience would have been totally different - you have all inspired me, cheered me, laughed and cried with me and I will miss you all dearly. Thank you everyone. I will go home with the best memories, friends for life and hopefully a Boston marathon training block that won’t see me trudging through snow and ice every day and week until March! See you at Boston in April!!

Marie

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

Race Review by Michael Paulin

Ah, the Mill Cities Relay... a tradition since 1984. A 27-mile relay (5 legs) that starts in New Hampshire and finishes in Massachusetts. An invitation-only event where members of 20 different clubs (the Mill Cities Alliance) compete for overall and age group division awards. And these awards are not just any awards... they consist of a brick with a brass engraved plate “symbolizing the Mill Cities and the strength of running in the Merrimack Valley”, as stated on the website. And these awards are not easy to come by... the competition is stiff amongst the invited clubs. This race is a big deal for Wicked (not to mention a great time with an unbelievable post-race party at the Claddagh Pub), but this year’s race had special meaning for the Wicked Male Masters team. Last year, the Female Open team of Jen Howland, Tara Paulin, Marie Duignan, Deirdre Lowe, and Suzanne Chaves finished third in their division to take home a brick. The Male Masters team was not so lucky… finishing in fourth place within the division, just out of the awards, losing by only 16 seconds (did I mention that this is over a 27-mile race course!). This year… the Male Masters team was out for redemption… and thus named the relay team… Wicked Redemption.

Based on last years results, there was much anticipation for this years race… and as a result of getting older (which nobody likes to admit), I was honored to slide my way onto the Male Masters team this year. Based on a quick pre-race analysis of the competition (thanks to team Captain Brad Gates)… a brick was not going to come easy. Although we had improved our anticipated finish time from the previous year, many other clubs had done the same, including new teams that were not even in the top three the previous year. This was going to come down to the finish. To quote our great club President T.R… this race is “controlled chaos”… trying to get each runner to their transition areas in time for hand-off, typically done with two team vehicles playing leap-frog over the transition areas. Our Male Masters team decided to add to the chaos by utilizing one team vehicle for the entire race (which worked out wonderfully… but is not recommended, T.R.’s leap-frog template does indeed work perfectly!). Into the long 9.5-mile fourth leg, we appeared to be right in the mix, thanks to great early legs by myself, Scott Carrier, and Chris Nolin… Dave Long was running the long leg like a maniac. As far as we could figure while cheering him on and scoping out the competition, we were in a dog-fight for the final brick once again. This was going to come down to Brad Gates giving his all for the fifth and final leg to avoid the previous years outcome. Brad took the hand-off from

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

Race Review by Marie Dugnan

Dave and was shoulder to shoulder with the Greater Derry Track Club’s Male Masters team… but at the half-way point of the leg, Brad turned on the jets and made all his hill workouts count, and dropped the other team. In an even better turn of events, we thought we were pushing for the third and final brick in the division, but we had been mistaken about one of the other competitor Masters teams and it was actually a fight for second (even better!)!! We celebrated our accomplishment there at the finish line while cheering in the other Wicked teams… then again inside at the post-race (then maybe a few more times since then, not that we needed another excuse for drinks!).

The second place finish in the division was the highest placement for any of our Wicked teams in the seven years that Wicked has competed in the relay (thanks for the history Tim Short)… and we hope to improve on that next year, as well as add to the number of bricks!! Great job by all that ran this year, I already can’t wait for next December… five cat’s to this race for sure!!

Stone Cat 50 miler - Finish time 9:57:11 One day back in early July I thought it would be a really good idea to sign up for the Stone Cat lottery, for the 50 miler, because why not? There may have been a few glasses of wine consumed before the ‘submit’ button was clicked on which added to my bravery, plus I figured if I was going to ever run a 50, I wanted it to be in America where my running has really taken off since moving here in 2010. Then, moment of truth, the lottery was announced, and I was in. Training commenced at the end of July and I soon found myself doing 60+ mile weeks with back to back long runs on Saturdays and Sundays in either Lynn Woods or Willowdale on the course. I actually loved the training and even threw in a 50k race in Long Island, NY, for my birthday as a build up race (which, incidentally was awesome and would highly recommend to anyone wishing to get out of town for a nice flat-ish simple and low key trail run - http://teslahertzrun.com/). The mileage numbers were getting crazy as to what was becoming ‘normal’. I do realize, NONE of this is normal but the 50 miler was looming and the miles had to get covered somehow. November 8th - race day finally arrived. We started at sunrise, ran x4 12.5 mile loops and my aim was to finish in around 10 hours (before sunset). The trails were beautiful, the aid stations were amazing, the sun was rising and then setting and the other runners and supporters on the trail and at the start finish kept me going. My running most

definitely turned into more of a shuffle at times, but I kept moving, learned to ignore the dead leg pain. Then on the last 5 of the 3rd loop I caught up to some friends who gave me the biggest boost to get moving just as I needed it. I picked up my pacer, Mike Smith, at the start/finish for the last loop and weirdly felt great! We ran, we chatted, we shouted and hollered (at no one in particular!) as each milestone was met. I was running the furthest I had ever run in my life and the adrenaline was pumping. I even swigged a shot of beer at Al’s aid station (at about mile 42) and ate a square of pumpkin pie - ultra running is great that you NEED to eat real food while you go. Got to keep those calories balanced somehow! For this last loop my garmin had timed out early on, so I had no idea what pace we were running or what my finish time could be. Mike would tell me every now and then, but really I was just concentrating on keeping moving. As I came up towards the last mile and a half, another pacer shouted out that we could finish under 10 hours. I didn’t believe him. But Mike already had this under control - he knew the time and knew my pace. No more shuffling. I realized we were legit running! We ran through the last trail onto school field, my friends were there to cheer me in and I saw the finish line clock up ahead. It said 9:57 something. Really?!! I

sprinted. Or at least it felt like sprinting. I was going to get my goal and it felt amazing!! I was met at the finish line with chicken noodle soup, beer and warm clothes and I honestly felt on top of the world! Running is a solitary sport sometimes and running a 50 mile race can get lonely, but it’s the friends who train with you, pace you, cheer for you and make sure you have everything you need during and after the race that make you realize it’s a team thing. And for that, I’m grateful for everyone’s support to help get me to this finish line. For the course, the organization, the swag and the people, this is most definitely a 5 out of 5 star rated race!

The Wicked Running Register • November/December 2014 • newsletter@wickedrunningclub.com

Where in the World is Wicked?

Aruba Kathleen Rainer was in lovely Aruba just before xmas. Running by all of the cruise ships near our hotel was awesome...but the best thing was being in a tank and shorts!

Mill Cities Relay The “Wicked Wonderful Women” had an awesome wicked time!! Eileen Spears, Michele Campbell, Lisa Driscoll, Katia de Mello Rindeiko and Debbie Everett.

Mill Cities Relay Wicked Seniors Team, left to right Tom Lubas, Pete Malinowski, Rich Tabbut, and Gary Freedman cooling down at the Claddaugh Pub in Lawrence.

Ft. Meyers Ann Sousa and Marie Gesnaldo sporting their medals after the half marathon!

Thanksgiving Races Tom Lubas showing his “2014 Thanksgiving Triad” 3 races hardware. 2nd Place 60 Year Old Division Finisher in all 3 races: Thanksgiving Day Salem “Wild Turkey” 5 Miler, “Gabe’s Run 5K” in Hamilton/Wenham and “Back The Track 5K” in Marblehead.