WRR September/October 2014 by Wicked Running Club

THE

WICKED

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Running Register

September/October 2014 • Priceless

Est. Jan 2010

Presidential Perspective T.R. Ramsdell The end. Fini. It’s over. Get outtah hee-ahh! This will be my last column as the Prez. Every month, I try to come up with some inspiring words to fill these pages. To be perfectly honest, I’ve had a few occasions when it was very difficult to come up with my usual “Get out there and run. Go Wicked!!” attitude. I’ve never been much of a writer, and struggled with it in school, so you can understand that I dreaded having to write those first couple columns for the WRR. I’d rather do almost anything than put words on paper and have them subject to criticism. What helped, was all the other writing that came along my way with all my different jobs in the club. Whether it be the WGP series write up, or rallying the troops for one of our relays, or a night out doing non-running stuff (amazing we actually do that sometimes). It all helped me become more comfortable. The monthly WGP updates were more of a “Get out and run, you’re doing great!” column, but I treated the Presidential Perspective column as a way to talk directly to you. Some were funny and very easy to write, some were not. But by far, without question, the toughest one I ever wrote was right after the Boston Marathon bombings. I still tear up if I re-read it. But back to happier times! So, I’ve been your President for 2 years. First, thank you! Over the past nearly 6 years that I’ve been a member, I’ve made 300 new best friends. Not just running friends, but some have become the kind of friends that you hang out with socially, or even vacation with. I’ve gotten to know your spouses, your children, sometimes entire families. I’ve seen you work hard towards a goal, whether it be a race PR, a new distance, or even to drop a few pounds. I’ve watched some of you guys come to your first track work out, and I’ve cheered for you as you kick it in near the finish line at a race.

I’ve set up seminars or guest speakers for you, and field trips for a fun run with another club. I’ve recruited you, and set up teams for many relay races, and watched you give 100% for your team mates. It’s been a great run (pun totally intended), but it’s time for me to go. Oh, I’ll still be around. I still have a lot of jobs in the club: WGP series co-coordinator, F4 race director, race committees, marking courses, and then there’s still the relay teams I set up, so you wont get rid of me that easily. In a few weeks you’ll be asked to chose the 2015 Board of Directors from another batch of candidates. Some have been here before, some are newbies, and a few others are sticking around for another year. Please take this seriously. This is the first time in our club’s 10 year history that we are having head to head elections. Doug will be sending out the Ballots via Survey Monkey. Please note that only members 18 or older are to participate in the election process. We want this to be as fair as possible, and given the number of families in our club today, it would be easy to “stuff ” a ballot box in favor of one candidate just using all the kids votes. I know everyone will play fair. To vote will only take a couple minutes, please take the time. All the candidates election speeches can be found in this issue of the WRR, or online at our Website, wickedrunningclub. com (did I really need to write that?) I’m very proud to have served as your President for the past 2 years. I hope that some of the things that we started together over the past 2 years, continues on, even without me. Thank you, thank you, thank you. So, for the very last time, I bid you adieu, T.R. President Wicked Running Club The best damn running club anywhere! :o)

Wicked Kudos From Ryan Gallucci: Thank you to Angel Green for running the Lone Gull race with me, my first ever 10K.

From Christin Shafer: I’d like to thank Bethany Adams, Val Mathews and Lynn McCarthy for inviting me along to train for Philly with them these past few weeks. I planned to run my first alone, but really find comfort in knowing Wickeds will be by my side for it! From Mike Paulin: Congratulations to Don Gallucci and Paul Goodwin for completing their first marathon, the Maine Marathon! Congratulations to Yvette Tetreault for her PR run in the Chicago Marathon! From Kelly Pheulpin: I want to thank Ann Sousa and all the amazing wicked members (slowest runner sets the pace) who have been joining me on Sunday’s as we try a new day to meet. The conversations and your company made the training for my ½ super easy and fun. I couldn’t have accomplished it without all of you!! From Val Mathews: I want to congratulate Mary Bruno on the birth of her beautiful son James, who arrived on his mother’s birthday!

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

WRC Election! The election for officers will take place from Dec. 1st to Dec. 8th. It will take place via survey monkey which I will be emailing out to paid members. Candidates have written statements which can be viewed below. Please take time to review them!

President Hello Wicked Running Club. As some of you may already know, I’ve thrown my hat in the race for the position of President. My campaign is short, and simple – members first. Our amazing club does lots of great things (and we should keep doing those things), but I think it is time to focus our energy and efforts on the members. I want to make sure that there are plenty of running and social events that will appeal to all levels and interests of runners. I want to make sure that members know what is going on with the club and know that their input and ideas are not only welcomed, they are desired. If this sounds like a direction you would like to see Wicked take, than vote for me (and my unofficial running mate – Michele Campbell). GO WICKED!!! MICHAEL HARVEY

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Vice President President I am running for President and have been a member of the Wicked Running Club for the past 10 years. I served on the Board for the first 5 of those years as Member at Large, Clothing Director, Treasurer, Vice President and President. When I first joined the Board, we had about 30 members and $50 in the club checking account. What we lacked for there we more than made up for in the people who were part of Wicked. From the very beginning, this club has been made up of a terrific group of runners. Because of that and my great love of running I have always felt a tremendous desire to help Wicked grow, succeed, support our members and give back to the local running community. Over these 10 years, I have supported and worked for the club. When we wanted our members to have access to team clothing, I personally financed our first mass purchase of Wicked shirts and singlets. I have spent numerous evenings with other Board members to craft our By-laws and set the club up for non-profit status. I have helped push the club forward to develop our first website and to increase communication through our club with mass email capabilities. And, I am most proud of establishing our signature race, the Wicked Frosty Four and directing it for the first two years. Through all of this I have seen the club succeed in many areas and fail in some others. I believe our club is now in need of a stronger direction towards cohesiveness, open communication, support of its members, transparency of Board actions and stronger relationships with other local running, sports and town organizations. I believe we have many disparate running groups within the club which should be supported, but also brought together. I would like to see our main Saturday morning runs at Forest River thrive again with happy runners. I would also like to see hosted runs and/or destination runs. I believe our Board needs to communicate more with our membership and allow the decision making processes to be more public. I believe we need to listen to our membership proactively to see what we can do to support them in becoming better runners and enjoying their time with Wicked. I believe our By-laws need to be updated to strengthen Board decision making processes in regards to maintaining our non-profit status, our affiliation with Road Runners Club of America as well as our USATF standing. I believe we need a long range budget and a strategic plan for the future of Wicked. I believe we need to improve out annual budgeting to allow for further charitable funding and funding of club endeavors But most importantly I believe in Wicked! I ask for your support to accomplish these goals and to continue to make Wicked a wonderful club for all to be a part of. Thank you, RICHARD TOMLINS

I’m Michele Campbell and I have been a Wicked member for more than 6 years. I have volunteered in several capacities over the years — as a former board member three times, multiple race volunteer and committee member, graphic designer for the club, and more. I love this club, but even more so, I love its members. I have made so many friends through Wicked and I was touched and honored that one of those friends chose to nominate me for Vice President. Here is what she said: “I would like to nominate Michele Campbell for the role of Vice President on the Board of Directors of Wicked Running Club. When I joined the Wicked Running Club about 6 years ago, I was someone who ran on a treadmill for 2 miles at a time and I didn’t know what to expect from the club. I went to the Monday Night Slow run in the hopes of getting my 5K time under 40 minutes. In those first few runs, I met a very special group of people who encouraged me and supported me even though I was slow and didn’t consider myself a runner. I felt as if I found a special place, with a special group of people in Wicked, including a new friend named Michele Campbell. We found ourselves carpooling to races and attending Wicked events together. Now that I know her better, I realize how wonderful she’d be on the board. I’ve gotten to know Michele and think she would be a great VP of Wicked. She has a kind spirit and will always keep the members’ best interests at heart. She is hard working, loyal and an inspiration. I love that Michele always encourages all runners and frequently waits for me at the finish line. Additionally, she has great business sense and would increase club communication while keeping operations running smoothly. Please accept my nomination of Michele Campbell for Wicked Running Club VP. Thank you, Shannon Downey” If elected as VP, I pledge to put YOU, our members, first, to bring fun and social activities back to the club, to LISTEN to the membership and collaborate with you all, and to improve communication. We would not have a club without members. You are valuable in so many ways: as cheerleaders, volunteers, friends — and perhaps most importantly —inspiration for other members. I genuinely want to improve the club and have already heard some terrific suggestions from many of you. I hope to earn your vote. Members first! Cheers, MICHELE CAMPBELL

Vice President My name is Tim Short and I am running for a spot on next year’s board to serve as Vice President for Wicked Running Club. First I would like to thank the current board of directors for their service this year. I’ve been a member of Wicked since 2006 and I can’t think of any other running club that I’d want to be part of. I’ve made some amazing friends during that time. One of the unspoken benefits of being a member of WRC is the friendships that one can make. During my time as a member of Wicked I’ve served as Vice President and President. I’ve also had the opportunity to co- direct the North Shore Cancer RUN, Wicked Frosty Four and Wicked Kidz races. I was able to use my contacts within the Winners Circle Running Club to get Wicked invited into the Mill Cities Alliance which organizes the Mill Cities Relay which many of you have either ran in or plan to run in this year. In 2011 I was part of a team that helped the City of Salem earn the designation of Road Runners Club of America – Runner Friendly Community. This is a 5 year designation which everyone should be extremely proud of. Back in 2008 I lead a committee to bring a new and updated website to our club. The website won “Outstanding Website for Large Clubs” by the Road Runners Club of America in 2010. I believe I have the right mix of leadership skills and knowledge of the Wicked Running Club to be a strong Vice President. With my recent move back to Salem it feels like a good time to get back on the Board and help the club continue to move forward. I know I can make a difference and have many ideas to make our club even more successful as we move into year our 11th year. Here are a few areas that I would like to tackle if elected: Making Members First! We need to get back to basics and really listen to what our members want from our club. Hosted Runs (Let’s get back to our Saturday group run!), Upgrade Website/Club Communication/Marketing Partnerships (ie Park & Rec, YMCA, Greater Boston Running Company and others. Not forget about our long term partners like New England Running Club.) Making sure our Bylaws are updated and current. Work towards making sure every member has a WRC shirt or singlet. I’m proud to wear my Wicked Gear at races and want to make sure that every member has that same opportunity. Let’s create a unified club! I believe I’m up to the challenge of being Vice President for our club once again. I know that being on the Board of Directors is a serious commitment and one that I will not take lightly. I’m so excited to be living back in Salem and hope that I’ll get the chance to serve on the Board of Directors for Wicked in 2015. I kindly ask for your vote for Vice President in this year’s election. Thank you, TIM SHORT

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Secretary

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Treasurer

Membership Director

Member At Large

My name is Sandi Dalton and I am run-

My name is Karen Aalto I am seeking re-election,

My name is Kelly Pheulpin and I have been a

I would like to announce my candidacy for a member-at-large position with

ning for Secretary of The Wicked Running

unopposed, for the office of Treasurer. I have an

member of wicked since 2011. When I first

the Wicked Running Club for the 2015 year. I have been an active member of

Club. I have been with the club for just

MBA and have been a CPA for 11 years, and in

joined I was shy about meeting other members,

Wicked since 2009 and have participated as a volunteer for most of the club

over two years now and can honestly say

my “real life” I am an accounting consultant who

but from the moment I wore my first wicked

sponsored races in some capacity as well as social activities.

the club, the people in it, the community,

specializes in helping my clients set budgets and

item they seemed to meet me. Everyone was so

For the past two years I have been the social media coordinator for the club,

and the events have become a major

meet compliance requirements. I believe I bring a

welcoming and friendly; it made me want to get

managing a facebook and twitter account actively. It has been a wonderful

part of my life. I am a mom of three

strong business-oriented background to the posi-

more involved with the club and its members.

way to see how our members virtually interact with the club and what their

young children. Training for my most

tion, as well as a practical eye to the bottom line.

Last year was my first year sitting on the board;

needs and wants are. I think that this volunteer position will make me a strong

recent marathon with a family of varying

(If you come to the board meetings, you’ll hear

I have spent the last year keeping all the records

member-at-large as I already feel that I have a handle on communication

schedules, a husband who travels for work,

me ask, “how much is that going to cost?” a lot!)

of our club membership. I am running to

through social media.

hopefully be able to continue to do this impor-

As a member-at-large I look forward to continuing this role and also upgrad-

children with school activities, etc. took

Our club is unique in that we essentially have our

a lot of planning, documentation and coordination. This is a way of

budget set for us in the very beginning of the year; both from the proceeds

tant job to help the club again this year.

ing our club’s web presence. I am interested in revamping the website, using

life for me. I am a “pay attention” and “make it happen” while jug-

from membership renewals and the Frosty Four race. From there, we have

I have enjoyed getting to meet many new members as I have delivered their

a blogging tool to connect our runners to the website, and also finding better

gling kind of person. I also come to the election with a background in

choices to make, for the year, as to our focus. There are myriad choices: com-

T-shirts and car magnets. I would really enjoy continuing to meet new mem- ways to share news, information, and events with our club. The nature of my

administration and project management within the high tech software

munity involvement, scholarships and other charitable contributions, races,

bers as well as help current members feel more connected to our club. As

job as a museum director constantly encourages me to plan ahead and I want

community in Boston. I have been assistant/secretary to many execu-

social activities… and our members.

membership director I would like to see the club go back to being about the

to bring my program planning abilities to the club as well–whether that means

tive level individuals in fast paced, detail oriented environments as

What I love about this club – the very reason I joined Wicked!- is the strength

members and what they would like to see happen with their club. I am also

race planning, event planning, or social event planning.

well as worked with teams of people with varying agendas to facilitate

of our membership. I love seeing the sea of red singlets at races and hearing

hoping we can bring back some of our social events that will allow us to get

I also have a variety of board experiences and a certificate in nonprofit man-

reaching a common goal. I feel that my experience and attention to

“Go Wicked!!” I love the friendships I’ve made as a result of group runs,

to know each other outside our wonderful running world.

agement that I think would be beneficial to the club. I would like to see better

organization, both within my family and in the past professionally,

track sessions, and my board involvement. I love that we have such diversity

Thank you,

training for board members in their role managing this small nonprofit and

make me an ideal candidate for this position. I love running and I love

of people and runners in this club. And I think we have a unique opportunity

our club. The moment I put on my singlet at a race for the first time,

this coming year to really unify the club – through the track sessions with our

I began forming friendships with people from very different walks of

coach, social events, and better communication. (Also: let’s bring back Satur-

life and with different views, paces, and styles. Since joining, my run-

day morning runs, yeah?)

ning has changed and I can’t begin to explain what the community of members within our club have given to me. I have “go to” people to ask questions, friends to run with, some to compete with, people who share the same passion for running. I think our members are amazing! My hope is that as I begin to really enjoy all that the club has to offer,

tending to the needs of our members. KELLY PHEULPIN

Membership Director

Over the past year, I have heard the concerns of a number of established club members that we have become too big as a club and that we are not addressing the needs of our runners. I would like to work with local clubs who have

I suppose if I had a platform for my candidacy, it would be one of unity. I

I have been a runner for over 25 years and this is the first club that I have

success in building up teams of runners of certain speeds (i.e. Somerville

think the members – all of you – should come first, and that’s what I’d like to

joined. I have been a Wicked member for 3 years and have become more

Road Runners). While we do a great job encouraging our slow and midpack

focus on in this coming year.

involved each year. I would love to be a board member and serve as the

runners, I think we have lost some true talent over the years by not providing

Membership Director. I think that am able to share my enthusiasm for

enough of a competitive field to enjoy. While I don’t have the answers of how

our club and our events and that I am able to communicate our values

we can build that up immediately, I would love the opportunity to research

and commitment to the community. In my life outside of running I am

and find a way to do so.

the Controller for a small business which means that I am very organized

I am excited for the opportunity to be a part of the continued growth of this

and really good with spreadsheets.

club and working to find solutions to include all members in the phrase, “we

Thank you for considering me,

run, we have fun.” I believe we have strong potential.

Clothing Director

I can give back. I want to help in any way possible to work with our

Hi, my name is Susan Hennessey and I’m run-

board to make the club the best it can be. I want all our members to

ning for the position of clothing director. I have

share the most excellent experience of being part of Wicked and share

been a member of the Wicked Running Club for

that with others in the community. We have a really great thing going

almost 3 years. I first began running in 2011 – to

here and I am excited I have the opportunity to place myself in the

give it a try. I was hesitant at first with joining a

middle of it to help with what I do best. I thank you for your consider-

running club because I was so new to it and did

I would appreciate your vote for Member-at-large. LISA DIBELLA

after a friend of mine (a fellow Wicked) told me

Member At Large

about the club. She said the club is for runners of

My name is Sarah Carrier and I am running for the position of Member-

or so and I would really like to see that brought back. Right now, we have

all abilities and very friendly. I decided to join and

at-large. I have been a member of Wicked since 2009 and have been in-

over 300 members. Why not utilize the size of our membership and give ev-

I’m glad I did. Not only has my running ability

volved through various avenues such as volunteering at races as well as

eryone a reminder of why they joined in the first place- bring the club back

greatly improved, but also more importantly I have met so many great people

briefly heading up the Monday night runs. Running is a big part of my

to its members! How can we do this? Reinstate the weekly runs and add

and have made many wonderful new friends. I would love the opportunity to

life and is one of my greatest passions. This club has given me so much:

more consistent non-running events to bring members both old and new

become more involved and be a part of the board of directors to further the

friendship, support and motivation. One of the biggest draws to join-

together. Utilize the talents within the club and start pace-focused groups.

growth of our club. Thank you for your consideration. Go Wicked! Thank

ing this club was its sense of community. We held weekly group runs

Make the usage of club dues transparent. Where does the money go? Wick-

you for your consideration.

as well as various activities outside of running. It really brought about

ed is one of the best running clubs out there and we have so much poten-

a sense of cohesiveness to the club and it was exciting to be a part of

tial. If I were elected, I would work to help steer us toward that potential.

ation and hope to see you “out there” running soon.

not consider myself a “runner”. I decided to join

Go Wicked! SANDI DALTON

SUSAN HENNESSEY

JULIE ARRISON

that energy. I feel that we have lost this cohesiveness over the past year SARAH CARRIER

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Member At Large

Hello Everyone!

My name is Michael Paulin, I have been a Wicked member for 3 years and

My name is Allison Rickenbach and I am run-

have loved every minute of it. It is truly a great Club and great people, includ-

ning for the position of Member-at-Large.

ing such a wide range of runners. I feel as close to some of the people that I

If elected to this position, my goals would be

have met over these years as I do close friends that I have known since child-

to refine the club’s priorities and to make club

hood. I had the opportunity to get even more involved in the Club this past

members the focus once again by working

year as a Member-at-Large, helping me to further understand how the Club

collaboratively with the rest of the board. In

operates and allowing me to contribute to issues and decisions on behalf of

addition, I hope to help build relationships

the Club. I would appreciate the opportunity to continue as Member-at-Large

between “veteran” club members and newer

for the upcoming year for the Wicked Running Club.

members by helping to plan more informal club social events. A member of the Wicked Running Club since 2007, I have served on the board twice previously as Member-at-Large and Secretary. In addition, I

MICHAEL PAULIN

Member At Large

have participated in numerous club events over the years, including: the

Dear membership,

Frosty Four, Miles Over the Moon, the Mill Cities relay, the North Shore

I am seeking election to a member at large posi-

Cancer Run, the Lake Winnipesaukee relay, and the Wicked Kidz race.

tion on your board of directors for 2015. I have

After several years away from the board I am re-invigorated and ready to

been a member going on 5 years now, have twice

come back and to continue to build on the hard work done by this year’s

served on your board, and volunteered for our

board members.

races numerous times.

Thank you all for your consideration. Go Wicked!

Over the past few years I have spent a significant amount of time at each or our group runs, ( slow-

ALLISON RICKENBACH

est runner, D5k, no rest, Toomey clinics, Sat am runs ) which gives me a bit of fishbowl perspective of our club. We have a lot of talented fun people, but we have become segregated in some respects. I also have heard the same concerns rose at each of these gatherings. The reasons I decided to run this year are, 1. Improve communication to our members and use it effectively 2. Promote events that will help unify the club 3. Advocating decisions based on the needs and desires of members 1st. Over the past year I felt the implementation of a club coach was vital, and now that we have that I want to build the coach program and see us get to weekly work outs year round, have a facility to utilize, and even begin to compete or participate in the USATF series. I feel track is the one place where all runners are on common ground, pace and ability do not matter, it’s the effort

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Wicked Grand Prix Series 2014 T.R. Ramsdell

Not too much has happened since our last visit between the pages of the WRR, but we did have WGP race #7 take place on Sun Oct 18 at West Beach in Beverly. There were 20 Wickeds in attendance that morning to take on the 4 mile course, with our own ultra speedster, Mike Paulin taking the win, shattering my old course record. Congrats to Mike and the other 19, many of whom took home some bling, that ran in support of ending Domestic Violence. Nice job! Next up is the biggest race on the North Shore and WGP race #8, The Wild Turkey 5 miler on Thanksgiving Day. Always a favorite, and now in it’s 11th year, this one never disappoints, and will probably hit 2000 entries this year! This year though, because the Boys & Girls Club has moved, the finish line has moved as well. Home base for the race will be at The Knights of Columbus Hall on the Salem Common, the same place we do MOTM. Day of registration and bib pick up will all take place at the hall, as well as post race festivities. The start line is basically the same as is the rest of the course we’ve all come to love (remember the brutal wind last year?), but as you come down Essex St towards the Hawthorne,

run together as one club. The idea of a monthly club night where we simply get together is something I will promote as well. Keeping it simple and about running is what I believe in. We all joined Wicked for a reason, most of us joined because the club stands for runners of all abilities supporting each other and having fun together while running. I want the focus of the club to be on just that. Thank you for taking the time to read this, please feel free to reach out to me with any questions comments or concerns. JASON CARRARO

The last thing to talk about is the Mill Cities Relay! I’ve been sending out reminders weekly to recruit you to run this. Have you signed up yet? It’s a great day of controlled chaos running with 4 team mates, 28 miles, in 2 states along 1 very long river. Lisa DiBella is my co-coordinator this year with her fancy spreadsheets and organizational skills. I scribble out a team combination, and she makes it all pretty and coherent. The numbers are good so far but I always want more. Respond back to me and get in on this. That’s it gang, the new WGP series will be out before you know it. If you know of a new race or a favorite that needs a kick in the ass, hit me back and I’ll put it on the “maybe” list and see if I can get it to fit in somewhere. As always I remind you to please wear your Wicked gear at races. If I can’t spot you quickly in a crowd, I can’t cheer you in. I’ll be at the Wild Turkey, will you? C’mon, who’s in?

T.R.

mopartr@comcast.net

put forth by everyone that is infectious. Track is one of the best ways for us to

The election for officers will take place from Dec. 1st to Dec. 8th. It will take place via survey monkey which I will be emailing out to paid members. Candidates have written statements which can be viewed below. Please take time to review them!

you’ll take a right and head towards the Common. Don’t worry, there’ll be someone to point the way! I’m looking forward to it the most, as this will be my first race back after 4 months of shoulder prison. Hope I remember how to run.....

Each Saturday morning the club meets at Forest River Park and the distances and paces vary. C’mon out and join us!

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

WRC Coach

You Might Be Interested In…

Mike Toomey

INJURY SPOTLIGHT Suffering from Plantar Fasciitis? Here is a stretch you can do at home to help this problem go away. The stretch is held for 10 seconds and repeated 30 times per day. The plantar fascia should be lightly massaged while performing this stretch.

Listing Your Business!

Ask the Coach

Q&A

From Christin Shafer: After a marathon, how soon should you start running again. . .or what should you be focusing on the week after your marathon? (besides eating ALL the food). Everyone is a little different, and it really depends on the person. Some people go by the rule of taking 1 day of for each mile raced...but some other people feel like they can begin training again right away. The minimum I like my athletes to take off is two weeks, although they may mix in some 15-20 min runs during that second week if up to it. Time off does not mean no cross training. It’s actually a good time to swim, bike, etc. Also, it a great time to reflect...looking at what worked and what didn’t. The important thing is to not ramp up training again until you are ready...and we usually know when that time is. The trend these days is to be constantly training for your next marathon. I would like to see more people dedicating a block of training to the shorter distances, and getting the body some much needed speed and strength. If you have a question for Mike, send it to newsletter@wickedrunningclub. com and it will appear in the next newsletter!

DID YOU KNOW.... *Former world-class miler Steve Scott is the founder of speed golf after playing 18 holes in 18 minutes, 29 seconds in 1979. *Over 1 billion pairs of running shoes are sold worldwide every year. *On average, professional runners take 185-200 steps per minute. *Atalanta is the Greek goddess of running. *During the Great Wall of China Marathon, runners have to climb 5,164 steps.

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

STRENGTH WORKOUT If you are looking to miss things up a bit and try a new strength / core workout, here is a medicine ball workout you can try. If unsure of any of the throws...use google or youtube. Squat Throw: x 10 Single Arm Throw: x 10 each arm Double Arm Throw (for obliques): x 10 each side Throw downs: x 10 Lunge & Toss: x 5 each leg Twists with Partner : x 10 each leg Over / Under with Partner: x 10 each leg Seated ball toss with partner: x 10 each leg Seated ball toss with twist: x 10 each leg

A benefit of being an active member of the Wicked Running Club is to have your name and profession/business and/or non-profit affiliation listed on the Club’s website where all members can access this list as a reference for services that may be needed, such as electrician, plumber, auto mechanic, legal services, house cleaner, fence company owner, non-profit, etc. Members are on their own liability if they chose to network, hire or buy from members of the Wicked Running Club. The Wicked Running Club takes no responsibility on any transaction which takes place between members. The listing is a privilege of being an active member, and there are two criteria to have your name and profession listed: 1.You must be a member in good standing for at least one year; 2. You must volunteer at one Wicked event, or be active on a committee each year your listing appears. The Wicked Running Club does not endorse any businesses nor take responsibility for any transactions between members. Each member will handle all inquiries and transactions independently and hold Wicked Running Club harmless and release any and all claims for damages against the Wicked Running Club.

If you would like to be listed, email your name, the email address you want in your listing, phone number, website address and type of business you own or work at to: dougbollen12@yahoo.com

USATF Update November is renewal for USATF individual and club membership. It is $30 per year individual, from Nov 1 to Dec 31. Visit www.usatfne.org for more information. GREAT DAY AT MAYOR’S CUP CROSS COUNTRY

In 2013, Great Britain’s Mitch Goose placed third at the Mayor’s Cup Men’s Championship 8-K. This year he was determined to come back and claim the top spot, which he did in 23:46. Racing for The Manhattan Project, Goose left the field behind after speeding up at the five kilometer mark. Reebok’s Robert Mack was second in 23:50, followed by the B.A.A.’s Ethan Shaw, third in 24:00. Led by Shaw, the B.A.A. won the men’s team title with 30 points. “I think we put it together very good,” said Shaw, the top American at this month’s B.A.A. Half Marathon. The Franklin Park 5-K was won by Bryan Marsh in 15:44 and Ravenna Neville in 19:25.

October 26, 2014, Boston MA 2014 Mayor’s Cup Cross Country (Photo: Jenn Brooks, Cape Ann Distance Project)

Exciting races played out at the 24th Mayor’s Cup, presented by the B.A.A. and adidas, at Franklin Park on Sunday, with athletes competing in races at the youth, open, and masters levels. The Boston Athletic Association claimed Men’s and Women’s Championship team titles, while also taking home top honors in the Franklin Park 5-K. In the women’s 5-K Championship race, Canada’s Rachel Hannah (U.Toronto TC) made a decisive move on Bear Cage Hill in the second mile to break the race open. member cruised on to the win, stopping the clock at 16:37. Taking second place in 16:47wasJuliet Bottorff, leading the Boston Athletic Association to the team title with a score of 15 points; five B.A.A. finishers placed in the top ten.

Youth races were held for children ages 10 and under, 11-12, and 13-14. Sam Toolin (Sentinel Striders) and Michaela Jones (Waltham Track Club) had the fastest boys and girls times of the day for the 1.1-mile course, 5:34 and 6:16, respectively; both were winners in the 13-14 division. Three clubs accounted for the six team winners: Waltham TC (Girls 10/under and 1314), Granite State Flash (Girls 11-12, Boys 13-14) New Haven Age Group (Boys 10/under and 11-12) Over 400 youth crossed the finish line, the largest number in race history. Results for the 24th Mayor’s Cup, presented by the B.A.A. and adidas, can be found at BAA.org or on CoolRunning.com. The Mayor’s Cup began in 1990 and the B.A.A., in partnership with adidas, has supported the event since 1997. Over that time, the event has grown to include multiple races for athletes of all abilities, has become one of the premier cross country meets on the East Coast, and has been regarded as an important tune-up for the USA Fall National Cross Country Championship. The Mayor’s Cup is directed by USA Track & Field - New England with the cooperation of Boston Parks & Recreation.

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

G Out and Race

Race Review HAPPY NEW YEAR

STY 11TH WILD TURKEY RUN

Thursday, November 27th @ 8 am Knights of Columbus Hall, Salem Long sleeve Brooks Tech shirts to ﬁrst 1500 to sign up. Link to register online for 2014 Wild Turkey 5 Mile Run: https://racewire.com/register. php?id=4261 Pre-race packet pick up with numbers and a shirt plus a chance to win a free pair of Brooks running shoes on November 25 & 26 from 10 a.m. –7 p.m. at: New England Running Company or pick up race day from 7 a.m. at the Knights of Columbus Hall.

January 1, 2015 @ 10am wickedrunningclub.com Sign up for the Frosty Four: www.northshoretiming.com The clubs premier race will once again be hosted by Tavern in the Square, and new this year, a free beer from Harpoon Brewery for all finishers! This race funds our scholarship program for local senior track athletes going to college.

The three Thanksgiving Holiday races have merged together to offer a Thanksgiving TRIAD race series!

by Valerie Mathews Bradbury Dirt Trail “Bad Ass” Series (July 13, August 10, September 14) This past summer, I joined fellow Wicked members Amber Woolfenden, Michele Campbell, Lisa Kelly, and Lynn McCarthy to complete the Bradbury Dirt Trail Series, put on by the Trail Monster Running Club. The series consists of three races, one each in July, August, and September, each taking place at Bradbury Mountain State Park, just outside of Freeport, Maine. The races all started at the same parking lot, but used different trails and were different distances. The trails themselves are overall pine needle coated with a fair amount of roots, which makes for a semi-technical but soft footfall. The first race, the Bradbury Scuffle, is a 6 mile course. The race website describes it as “a mix of single and double-track trails with a few rolling hills”, which is pretty accurate. With an elevation gain of only 454 feet, this trail race was pretty tame and quite beginner friendly.

Next up, the Bradbury Breaker, is a 9 mile course. It is billed as “two laps of Wild Turkey 5 Mile Run, Gabes Run and Back The Track 5k Nov 27,28 and 29. Runners who complete all three charity races will receive a special TRIAD medal!Once an exceptionally hilly, technical singleyou complete the 3rd race in the series (Back the Track 5k), bring your race bibs from track trail loop that takes you up and each race to a table at the post race area and you will receive a special medal for run- down Bradbury Mountain more times ning all three races!! This promises to be a three great days of running! than you can count. If you’re not begUse these links to sign up for each race. ging for mercy during the first lap you Wild Turkey 5 Mile Run https://racewire.com/register.php?id=4261 will be on the second.” Another stellar Gabes Run http://www.eventbrite.com/e/gabes-run-2014-ticketsdescription- this race had a quarter 2036070943?ref=ebtnebregn mile of “stairs” aka rocks leading up a mountainside, which we “ran” up not Back The Track 5k http://marbleheadallsports.com/track/back-track-5k/

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

once, but twice. While the view from the top was spectacular, the elevation gain of 1,313 feet gave the race its name. Finally, the third race in the series is the Bradbury Bruiser, which is a 12 mile course. The Bruiser’s description call it a “crazy twisting, turning 12 mile loop of single-track trails ﬁlled with rocks, roots, bumps and hills” and warns runners to “save something for the last two miles, this is where you will earn your bruises.” While this race obviously is the longest, the elevation is very reasonable at a gain of 621 feet, which is relieving since the course itself is not. Part of this course is a two mile “clover” that switches back, twists,

Race Review by Karen Aalto On Sunday, October 5, 2014, I ran the Harwich Cranberry Harvest Half Marathon with Sue Roses. Our choice of this race was pretty simple: we wanted a girls weekend on the Cape. The race started at noon, which meant we didn’t need to worry too much about an early bedtime Saturday night.

Ahead of time, we decided that if we were and turns repeatedly through roots and going to do a rocks, making you debate whether to girls weekend, watch for flags so you know where to we were going turn or to watch for roots so you know to run this where to step! together - an easy, fun, joyful This series was awesome for a run, instead of number of reasons. First of all, I got a “race.” So on Saturday night, we went to spend a day in Maine with some of out to dinner, then played card games, my favorite people- we would get up drank stout, and stayed up chitchatting. early and at meet at a central location In the morning, we went to a local (my house- extra bonus), then drive place for banana bread pancakes, baup together, run together, and go out con, and coffee. for lunch and adult beverages at Gritty McDuff ’s in Freeport before loading our I mean, seriously. BACON. PANtrail stink into the car and making our CAKES. way back home. There were beautiful Before a half marathon. views, amazing people (we even made Pretty awesome. some new friends!), good food and drinks, lots of laughs, and even a tequila The course started at the brand new shot! Plus, the whole series only cost Monomey High School, took us about $60 (yes, for all three races) and through the heart of the village, then you got a sweet t-shirt at each race, plus wound its way around Harwich. We had a hoodie for being “bad ass” enough to an absolutely perfect fall day - sunny and complete all three. This series definitely cool, with a good breeze. It wasn’t flat, deserves all 5 cats!

there were lots of rolling hills, especially in the first half of the race, but nothing that really presented too much of an issue. We passed ocean, a cranberry bog (which surprised me - it looked like a FIELD. Aren’t the Ocean Spray guys in hip-deep water in the commercials?) and a bunch of marshy flats. The last mile was along the Cape Cod Rail Trail, which is my new favorite way to end a run. SO pretty. The race was incredibly well run, too - there were well marked aid courses every two miles with both gatorade and water, lots of course volunteers and a police presence to help us with street crossings, and a great ﬁnishers medal at the end. The after-race food was set up a little oddly; there were no volunteers handing out water at the end, so we assumed that it was with the food tables in the back of the school. Turned out there were self-serve bins set up in an out of the way location. Still though, I’d run this race again in a heartbeat: the whole time we were running, I kept saying, “Best half marathon EVER!” I’m sure it had NOTHING to do with the weather, the company, the bacon, or the pancakes. Best half marathon ever. Highly recommend it. Five cats.

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Race Review by Peter Bartholomew Mohawk-Hudson River Marathon Race October 12th, 2014 It all started on an evening in March. The plan was for me to enter the Mohawk-Hudson River full marathon and Tin would enter the half marathon. Registration was to open at midnight for the October 12th races. Since these are fairly low-key compared to many other races, and since I can’t stay up much past 10:00 P.M. anymore, I promised Tin that I would register us first thing in the morning. To my chagrin, I woke up to a message that the half marathon had sold out. The popularity of these events has increased over the past years. But this was surprising as it took eight days for the half and almost a month for the full to sell out last year. I broke the news to Tin and we discussed our options. It was decided that we would press forward and run the full marathon together. By together, I mean that we would start at the same time. She doesn’t let me actually run with her because she says I’m too distracting. We are both fairly new to the running scene, having only gotten into it over the past three years. But I have seen Tin work hard and had no doubt that she could get herself ready in time. I will skip the story of my training because it will just remind you of the old men in the coffee shop trading stories of their latest ailments. But Tin’s training went well. One activity she embraced and excelled at was the Barre classes in Danvers. This entails a lot of deep squatting, toe raising, and other

things beyond my abilities. She would come back and show me the crazy things they did in class that night and I would fall over trying to replicate the moves or stretches. The effects on her foot and leg strength were noticeably impressive. She also joined the Tuesday evening training clinics directed by Coach Mike Toomey. The advantages of running with a group and under the direction of a coach cannot be overstated. Sandwiched between all that training was the opportunity to participate in many of the local races on the North Shore. Tin has perfect attendance for the NERC/Brooks series while I have only missed one. We always enjoy seeing our fellow Wicked Running Club members at these events cheering each other on. With that prelude – on with the report. The race was the Mohawk-Hudson River Marathon. It starts at Central Park in Schenectady and runs along the two rivers to downtown Albany. We chose this one for several reasons. First, we lived in the capital region of New York State for many years and are very familiar with the area and the course. Second, Tin’s parents live close to the start and could cheer us on. Third, it is a low-key event with approximately one thousand runners and not subjected to all the waiting and security checks associated with the big city events. Fourth, it is a generally flat course with net elevation loss and no significant uphill sections. Fifth, I ran it last year and enjoyed it so much I wanted to do it again. It was the most beautiful of October days for a marathon. We were a little chilly when we first arrived at the park but then noticed a group of people standing in a field about one hundred yards off. After putting two and two together and figuring out why they were

there, we joined them to soak up the gorgeous pre-race sunshine. When the 8:30 start approached, it was a short walk to the start and easy to find the appropriate pace groups. The national anthem played, the horn went off, and away we went. The course winds through Schenectady’s Central Park and on to the streets of Schenectady and Niskayuna for the early miles. There is nothing really to comment on as everyone takes that time to focus and settle in to a nice rhythm. At approximately mile four, the course joins the Mohawk-Hudson bikeway and continues on this path for the next thirteen miles. This is a smooth, well-maintained path that offers some gorgeous views along the way. One such view is shortly after the five mile mark where you can see for several miles east along the Mohawk River. This is also the first of two significant downhill sections of the course. One actually has to try putting the brakes on and staying controlled at this point to avoid later consequences. The rest of the section is flat and the beautiful fall foliage almost makes you forget how far you have to run. As might be expected for a bike path, spectators were sparse along much of the way. But there are a few easily accessible sections with ample parking and at those points the crowds were large, encouraging, and enthusiastic. They offered a great boost of energy before runners headed into the next quieter sections. Runners cross a timing mat at the halfway mark that records splits. This also serves as another boost for many knowing that they are next headed toward the finish. Mile 17.5 marks the return to the roads through the towns of Cohoes and Watervliet. This also marks the second big downhill of the course. Again, it helps to put on the brakes

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

through this section rather than barreling haphazardly down the steep hill. At the bottom is a railroad crossing at which they have timing mats set up should corrections be needed. No trains came by this year but it can happen. A review of past results showed that it last happened in 2010 and the delay was between two and five minutes. To be honest, there is nothing otherwise noteworthy about that section of the course through the streets. It is standard houses, apartment buildings, and shopping plazas and not particularly scenic. But there are more spectators and the excitement of moving closer to the finish is palpable. The streets are open to traffic and runners are advised to stay within the cones. At some points, however, the grading is steep and that can take a toll on the hips. Whenever traffic was light and it was safe to do so, runners ventured toward the flatter center of the streets. Mile 22.5 brings the course back to the bike path through the Corning Preserve and into downtown Albany. As with any marathon, these last miles can be challenging. But in this case, they are also where you get the most encouragement from the spectators, volunteers, and fellow runners. The crowd was great and helped us dig deep for that final push. One can actually see the buildings and general area of the finish a few miles out and the excitement builds. Finally, the course wraps around a small playground and the finishing banner is visible. The crowds line both

sides and the cheering and high fives bring it all home. Without going into further details, Tin and I both successfully completed the marathon with our son and parents there to cheer us on. It was my third and Tin’s first. I knew she could do it! As for the actual review, we give the race 5 cats. The size was right. The organization was great. The volunteers and spectators were outstanding. There were water stops every two miles with water and Gatorade as advertised. The finish line crew and medical team were excellent. The course was clean, wellmarked, and often scenic. The weather was perfect. We did not utilize the bus transportation to and from the start but noted that all were running on schedule. We would definitely recommend this marathon to others. The capital region of Albany and Schenectady is just a three hour drive west down the Mass Pike. Check it out. Registration for next year opens March, 2015. P.S. – I would like to thank Coach Dennis Floyd and other Spider One members of the Wednesday night group for their motivation. I also thank the Tuesday / Thursday morning Wicked group. Although I am often not talkative a 5:30 A.M., I do enjoy their company. Tin would like to thank Coach Mike Toomey and all her Wicked Running Club buddies.

Wicked Board 2014: We welcome your questions and suggestions. Get in touch! PRESIDENT: T.R. Ramsdell mopartr@comcast.net VICE PRESIDENT: Doug Bollen dougbollen12@yahoo.com TREASURER: Karen Aalto kpaalto00@gmail.com SECRETARY: Alison Phelan alphelan2@gmail.com MEMBERSHIP DIR.: Kelly Pheulpin membership@wickedrunningclub.com CLOTHING DIRECTOR: Michael Harvey wickedrunninggear@gmail.com MEMBER-AT-LARGE: Elaine Goldman elaine_santoyo@yahoo.com MEMBER-AT-LARGE: Mike Paulin roadrunnermep@msn.com MEMBER-AT-LARGE: Jay Carraro scoobysnaxe@aol.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

The Wicked Running Register • September/October 2014 • newsletter@wickedrunningclub.com

Where in the World is Wicked? Wicked Half Marathon | Salem, MA Tara Paulin, Sandi Dalton and Mike Paulin hold the team award won at the Wicked Half! Good job everyone!

Halloween Fun!!

Ashland Half Marathon| Ashland, MA Super hilly course but it was awesome to hear and see the history about where the Boston Marathon began. I was also fortunate enough to meet Bill Rodgers a true inspiration to our sport. He was so personable and a great guy. ~Kelly Pheulpin

Athlone Half Marathon John McDonough enjoying a cold one after 13.1!

Golden Gate Bridge | San Francisco, CA Mike and Tara Paulin all smiles on the West Coast.

The Wicked Running Register â&#x20AC;˘ September/October 2014 â&#x20AC;˘ newsletter@wickedrunningclub.com

Miles at Maine Marathon

Miles at Hackathon

Miles after Dublin Half