WRR Feb 2011

The Wicked Running RegisterFebruary 2011 • Priceless EST. JAN 2010

Be a Part of the 2011 Wicked Grand Prix Series T.R. Ramsdell

Kristine Capua recently received her 2010 Grand Prix Series Trophy. Maybe 2011 is your year to win!

T.R. Ramsdell at the Wicked Banquet discussing the exciting changes to the Grand Prix Series, including a new team category!

The 2011 Wicked Grand Prix Series starts on March 20 with the infamous, hilly, Olde Salem Greens 5K.

In addition to our individual race series, this year will also include a team series. We’ll have ten teams made up of run-ners that take part in our series. The first race, Salem Greens 5K, will set the order. First wicked runner will be team one; second will be team two, etc. The eleventh will also be team one, twelfth team two, and so on. We’ll keep filling up the teams accordingly. At the second race, we will take any new runners and place them on teams. This will continue all year until we’ve used up every runner. Each runner that shows up will receive 10 points towards their team total. The more runners on your team that show up, the more points your team earns. This will spark some inter-team push to get to as many races as possible. At the end of the year, prizes will be given to top scoring teams. The beauty of this is, you don’t have to be fast, you just have to compete. A team made up of even the slowest runners, can win the series because of consistently showing up and

representing your team.

And speak-ing of representing, the first race of our series is coming up soon. The Olde Salem Greens 5K (also known as Doug’s hilly hell

climb extravaganza) will take place on Sunday, March 20 at 9:00. To say this course is challenging is an understate-ment. Lots of hills on a beautiful grassy golf course (I’m hoping the snow will melt, and we’ll get to see the grass that day). Everyone should run this race at least once in his or her life. This is worth huge bragging rights. So there you have it. Let’s get all those red jerseys out to the first race and get the season of to a great start. It’s gonna be a Wicked good year. C’mon, who’s in?

Join the fun in 2011! Wicked Grand Prix Series Schedule

MarchOlde Salem Greens 5K, Salem3/20/11 April Fools 4 Miler, Salisbury 3/26/11

MayTwin Lights Half Marathon, Gloucester5/15/11

JulyJennifer Tinney Memorial 5 Mile Road Race, Boxford • 7/4/11

AugustYankee Homecoming 10 MileNewburyport • 8/2/11

Derby Street Mile, Salem • 8/19/10

Lynn Woods Relay, Lynn8/24/11(estimated date)

SeptemberAround Cape Ann 25k OR Run the Goose 7k, Gloucester • 9/5/11

Lone Gull 10k, Gloucester 9/19/11

OctoberFall Frolic 5k, Beverly • 10/16/11

NovemberWild Turkey 5 Mile, Salem 11/24/11

DecemberMill Cities Relay, Nashua NH12/4/11 (estimated date)

The Wicked Running Register • February 2011 [email protected] 2

Co-Presidential PerspectiveShari Hewson and Alison Phelan

Here we are at the end of February – the days are flying by as fast as the many miles being logged by Wicked runners training for various events. I think the motto lately has been “so many races so little time.” This winter has certainly proved to be challenging for training as we have slipped and slid our way through the streets dodging ice patches, snowbanks and the ever prevalent car!

Please keep us in the loop with races in which you are participating.

Some of you may be training for races such as the half or full marathon in Hyannis. Others are thinking that the Boston Marathon is less than 9 weeks away! This winter we’ve all gotten more creative with training because of an injury or the icy/snowy weather. Sometimes “less is best” and we find that pool running, helps save the legs from pounding the roads, and helps avoid winter weather hazards. Pool running can be exhausting, boring at times, but if you practice it enough you can get into a groove and feel the positive effects on your running.

We are also trying Karen Giroux’s 8-week Core Training a.k.a. “core torture” at the Salem Senior Center. As we’ve heard many times, a strong core will make you a better runner — so we decided to give it a try. Not surprisingly, the class is mostly WRC runners, all trying to keep up with Karen, our “Core Guru.” Karen is tough, but gentle in many ways. She really wants us to get better and even e-mails us home-work. Some weeks are better than others for us – especially when we’re not in a fit of giggles over some move that we can’t maneuver. But we keep trying; we’re all determined to succeed in this class!

We recently held our Winter Banquet and it was a great time. It was nice to see those who’ve been members for a couple years and those who are new. This was a great opportunity for people to eat, mingle, eat, chat, eat – oh my, we seem to be a little fixated on the “eat” part but for those of you who know us, this is no surprise. We gave out Grand Prix Series awards, recognized 2010 Board Members, gave out raffle prizes, and were treated to a great surprise. Kerry Phelan put together an incredible slideshow that brought us down the 2010 Memory Lane. Thanks Kerry! The other surprise was the appearance of Tim, Nicole and Lily Short!

Start thinking spring and get ready for an awesome 2011 Grand Prix Race Series – T.R. Ramsdell and Rich Tabbut are our coordinators this year. If you have any questions they are both more than willing to help.

So no matter what you’re doing to get through this tough winter, just know that you’re not alone. Keep running, keep smiling, spring will be here before we all realize it. We are already counting down to the good times ahead!

Shari (center) and Alison (right) enjoy the Banquet with Past-Pres. Tim Short.

Get to Know Your Board:

Rich Tabbut (a.k.a. Hammer)Board Position: Member-At-Large

Occupation: Cost Accounting Manager at Market Forge Industries, Inc. Market Forge is an employee-owned company and considered to be the premier steam equipment manufacturer in the world.

Years in WRC: 1

Favorite WRC moment: Holding lead

in last leg for Wicked’s Master team in the Mill City Relay last year. Having teammates cheering wildly as I ran to the finish line.

Runner’s High: Winning the Beverly Library 5 mile race in the 1980s while battling a 102 degree temperature. Running my only sub 27 minute 5 miler on a long course, beating

John Ayers and friends.

Post-run snack: Beer and junk food. I run so I can eat what I want!

Favorite movie: Gladiator

Guilty pleasure: Dark chocolate in large quantities


?

Serena Burgdorf Member, WRCI cross train by snow shoeing. I started snowshoeing after the Olde Salem Greens snowshoe race. It was

so fun I thought I’d keep doing it. I’m not running with them yet but it is nice to get out there in the snow and move a little quicker rather than waiting until a trail is made by someone else.

Stephanie HagyardMember-At-Large and Member, WRCSpinning...and yoga.

??Doug Bollen

Member, WRC • Director, Salem Park, Recreation, and Community ServicesBasketball when I find time!

Shari HewsonCo-President and Member, WRCIt appears shoveling has been the cross training activity lately! However, I also like to swim and bike.

Marie GesnaldoMember, WRCWell, I’ve been giving this question some thought and all I can come up with is “It’s NOT housecleaning.”

Michele CampbellClothing Director and Member, WRCI play tennis, do cardio and that elliptical/stair combo machine at the gym (I call it the

“bouncy thing”), strength training, and I just started yoga. I also love bike riding. I like to mix it up to keep things interesting.

Julie ArrisonMember, WRCI have been swimming and pool running since I was injured in the fall. It’s been great to replace short workouts in the pool.

Question of the Month: If you cross-train, what are your favorite activities and/or sports?

Congrats to Our IronRunners!

Wicked members/super couple Gail Gordon and Dan Barrett are 2010 IronRunners, published in the Winter 2011 issue of New England Exchange Zone. Only 54 runners completed all 7 championship races;

Gail and Dan were two of them. Thanks for representing Wicked and doing us proud! Dan even got a photo published in the magazine (image right, bottom left)!


Race ReviewsDisney Marathon - January 9, 2011

Kenny Hewson

Disney 5K Fun Run - January 7, 2011Kyle Hewson

The Disney 5K Fun Run takes place on Friday, the beginning of the “marathon weekend.” It starts at the Epcot parking lot. Buzz and Woody started the run by pressing the siren on the bull horn. I really enjoyed it and I think everyone else did also. The race went through all the countries at Epcot – I had never been to all the countries and it was cool that there was no one in the park except the runners. We saw a lot of characters like Mickey, Minnie, Pinocchio and lots more. You get to run through the restricted areas and see lots of cool stuff.

There were tons of people running. It was a blast and I had loads of fun. The race ended at the big golf ball at the entrance of Epcot. I ran this “fantabulous” race with my Mom and Dad and had a great time. I rate this race 4 cats (out of 5).

What a place to run your first marathon – then add in some surprises (T.R. Ramsdell joining

us), an early morning start and you have the makings of one fun day in Florida. The Ramsdells were kind enough to of-fer to take our son Kyle that night and would bring him to the marathon. Shari was so excited to have a bed to herself and crawled into Kyle’s bed. At 7:45 p.m. the “Hostage Swap” took place in our resort – Kyle for T.R. Yup, I knew T.R. would find a way into the marathon – sorry Colin. (Colin Doherty signed up for the marathon, but let TR use his number). Shari no longer had her own bed!

Disney is a great place to kick off your first marathon if you can stomach the early rise (3:00 a.m.) in order to make sure you are on the bus before the roads are closed at 4:30 a.m. We found trash bags to be quite fashionable and warm. At 5:00 a.m. runners are invited to begin

making their way to the start line. While standing there with Shari and T.R. I started thinking “one and done” – I just have to finish the 26.2 in one piece.

The fireworks go off at the start of each wave and I already need a “restroom” a.k.a. the bushes. Oh boy, this could be a long race! There were hundreds of people lining the start in the dark, cheering on the runners. T.R. started yelling, “Hey, this is Kenny. It’s his first marathon.” The crowed was awesome all along the route, cheering and encouraging our efforts. We saw Denise and Courtney Ramsdell and Kyle early on and that was great encouragement.

The miles rolled by as T.R., Shari and I ran along, stopping for pictures with characters and we were having a great time – I “caught” a hot air bal-loon in my hand and at mile 17 Shari nearly rolled off a cliff in a porta-potty. Hmm, what is it with Shari and porta – potties?!?!?. We pressed

on with plenty of Bio-Freeze and T.R. yelling, “what is 9 miles when you have already gone 17, come on!!!!” All along the course is live entertainment and photo opportunities with the characters.

The rest of the run was painful but fun (if that makes any sense) – we saw our Wicked friends and family at Mile 18 and the finish line. Thank you Julie Arrison and our families! All in all the marathon was really fun and having Shari and T.R. to run with made the miles go by with ease and the laughs were non-stop.

I rate this a 4-1/2 cats (out of 5) as the support and medals are awe-some. The tough part is the early start. Thank you to Shari and T.R for putting up with me!

Kenny at the finish line of the Disney Marathon. This was his first 26.2!


Key West Half Marathon - January 23, 2011Amber Woolfenden

My fellow Wicked runner, Susan Keezer and I decided last fall that a girl’s weekend half marathon trip was in order. We decided on Key West and convinced our girlfriends Lana Popova and Karen Niss to come along. My brother ran the race in 2010 and had said it was a flat, fast, and gorgeous course. He also described Key Lime Pie on a stick dipped in chocolate, which confirmed we picked the right race. We trained tough in the snow and ice with thoughts of running in shorts with sun-shine, palm trees, and ocean breezes.

To say we had a difficult time getting to Key West would be an understatement. The morning we left was the second day of our double-header snowstorm. We were four happy and optimis-

tic ladies as we watched the snow piling up on the plane we were supposed to be boarding. Making the best of our delay we made our way to the nearest bar. There we met a couple from Maine also going to down to run. Concerned we would miss our connection in Miami they suggested we reserve a minivan in Miami in case we had to drive the rest of the trip. Finally, we boarded our plane only to sit on the runway for three more hours while the plane was de-iced. Happiness faded fast as our patience was tested with no snacks or beverages (including beer) being served on the plane! We missed our connection and drove the four long hours to Key West. By the time we made it to our hotel

it was 2 a.m. and ten hours over our planned arrival.

Key West’s motto is “So close, yet so far from ordinary” and after the Twilight Zone trip down I was not “feeling” that it was close. However, the next morn-ing at 6 a.m. when a rooster decided to crow his head off outside our window I knew this place was NOT ordinary. Who knew there was a large feral rooster population here? Our hotel was right on Duval Street, which is Spring Break for adults. The street is only 1.25 miles long but has over 350 bars! I was in trouble.

At the start Susan explained to me the “Shari Hewson Half Plan” for run-ning when you are not as ready as you would like for a race. It entails run-ning 7 minutes with 1 minute walking intervals. I had done the training for the race so even in my post-party state I felt I could manage. Well, that lasted all of four miles and I went down to a 1:1 interval soon after mile six. Even though I was on track to run my worst half time and it sometimes felt like I was going to hurl, I was having an awe-some time. How couldn’t I when I was running along the ocean while the sun was coming up? It felt like I was having a perfect day. The volunteers were also a big part in making the race great. There were water stops every 1.5 miles staffed with experienced volunteers that gave encouraging hollers on the whole course (on par with Wicked volunteers).

My finish time was 2:45, which to my surprise wasn’t my worst half time! Af-ter I crossed the finish line a volunteer put a medal around

my neck. I looked down and thought, “Wow, this is the best medal I have ever gotten!” Susan crossed the finish line soon after and we laughed while hob-bling back to the hotel. Lana and Karen finished an hour before we did and were even done showering by the time we got back. They were speed queens with Karen finishing 7th and Lana 11th in their age groups.

Besides having run the race with self induced “injury,” I can’t recommend this race enough. The race was run so smoothly that we had a hard time com-ing up with anything negative to report. The only thing we could come up with was that one of the volunteers told Su-san that she was almost done with two miles left. We all know that’s a downer, but a minor infraction. I give the race 5 cats (out of 5) and recommend if you go to Key West, drink after the race (or practice if you plan on drinking before the race!).

“Susan and me before the race (how am I smiling)?”

“One last drink at Willy T’s: Susan, Me, Karen, & Lana”

Susan: Mile 10.


New Member Spotlights:

JONATHAN DAVIS • Salem, MA Joined Wicked because: I only started run-ning in 2008 so I considered myself quite the amateur for my first year of two. I joined Wicked once I decided to participate in the 2011 Race Series.

Favorite Race: Here’s a photo from this years Halloween costume race in Salem (Witch City 5K).

Favorite Distance: The 5K.

Goal for this year: To complete the 2011 Race Series.

Secret talent: My secret talent will have to remain a mystery.

When I’m not running I like to: Spend time resting from recent runs with family and friends.

MIKE MCKIE • Nahant, MAJoined Wicked because: My son told me to get a life and stop running alone.

Favorite race: MOM’s Run in Sommerville.

Favorite Distance: 5 and 10K

Goal for this year: 5K under 20, 10K under 40.

Secret talent: If I told you, it wouldn’t be a secret.

When I’m not running I like to: Swim

JENNIE MURACKSwampscott, MAJoined Wicked because: Running with awesome people is much better than running alone.

Favorite race: BAA Half Marathon

Favorite Distance: 5K or Half Marathon depend-ing on my mood.

Goal for this year: Run a half marathon and possibly a full marathon.

Secret talent: Not quite a talent, but I’m an ice cream connoisseur. I know more about New England’s ice cream shops than you can imagine.

When I’m not running I like to: hike, read, watch reality tv, bake, play board games

JAY CARRARODanvers, MAJoined Wicked because: I was and am still new to running and wanted to find a group of people who are enthused about running that will push me and keep me motivated, plus TR Ramsdell and the D5K. I find people who don’t run, just don’t get it.

Favorite race: Lone Gull 10k. This was a turning point for me, gorgeous day and beautiful ocean views.

Favorite Distance: 10K so far.

Goal for this year: Salem race series, half marathon and hopefully a full in the fall.

Secret talent: I make killer meatballs and gravy.

When I’m not running I like to: Follow futbol, listen to music, cook.

Hey Wickeds! The WRR needs your participation.Submit news, race listings, kudos, high resolution photos and more. Email me (Michele Campbell): [email protected]

Connect with the Club:

facebook.com/WickedRunningClub

twitter.com/WickdRunninClub

youtube.com/WickedRunningClub

wickedrunningclub.com


Banquet Recap Nearly 100 WRC Members Gathered for an Evening of Friends, Food and Fun

N N N N N N N N N N N N N N N N N N N N N N N N N N

On February 12, the Annual Winter Banquet was held at the Knights of Columbus on the Salem Common. Food and drinks were consumed, awards were given to Grand Prix Race Series winners and volunteers, and Kerry Phelan surprised the crowd with a fantastic slide show commemorating the past year. Photos by Gifford Campbell.

Above left: Courtney Ramsdell helps present awards. Above top right: Little Leo Woolfenden hugs Kathey Moskal. Above right: Shari Hewson (left) and Alison Phelan (right) surprise Denise Ramsdell with a volunteer appreciation award.

The 2010 WRC Board members received appreciation awards, includ-ing Peter Raymond (below right with Tim Short), Annie Rose Willis (bottom left) and Kerry Phelan (bottom right).

Below left: Nicole Short with tiny Lily (left) and Shannon Downey. Below right: Budding entrepreneur Kyle Hewson helps Michele Campbell sell clothes. He’s good at counting cash!


Running Personals - Help Wicked Members Make a Difference

Fundraising Night w/Team Wicked Nation for the Run to Home Base 9k: Join Team Wicked Na-tion (Tim Short, Mary Lester Bruno, Jason Carraro and Stephanie Hagyard) on Tuesday, March 1st, 2011 from 5 p.m. - 8 p.m. at the Danvers Texas Roadhouse for ice cold beers, great tasting steaks and legendary margaritas all while supporting the Run to Home Base Program. Team Wicked Nation has a goal of raising $5000.00 and with the help of family and friends the will not only reach this goal but surpass it! For more information please contact Tim Short at [email protected]. If you do plan on attend-

ing please get in touch with Tim as he will email you the special flyer that you will need to present to the waiter/waitress for Team Wicked Nation to receive 10% of the entire check. More info can also be found at http://www.facebook.com/event.php?eid=169274826451873.

Fundraiser for Toomey Tramples Autism to benefit For Jake’s Sake: March 27, at 5:00 p.m. at Hale Street Tavern, 717 Hale St. Beverly Farms. A portion of proceeds from all food and alco-hol sold will be given to our charity. Also, Mike Toomey will be Celebrity Bartender with all tips given to For Jake’s Sake! Come see if he’s as good behind the bar as he is on the track! There will be raffle items including restaurant gift certificates, free rounds of golf, Red Sox tickets and many more! Come join us for dinner or drinks to benefit children with Autism.

Fundraiser for MassGeneral’s Fighting Kids Cancer... One Step at a Time: Adam Fitch is one of the many Wicked Runners who will be running in the 2011 Boston marathon for charity. He’s running for MassGeneral’s Fighting Kids Cancer... One Step at a Time and will be hosting a fund raising party on March 10 at Bangkok Paradise in Salem. $5 donation at the door, and DJ Alvis spin-ning all your favorite 80s hits. Details here: http://www.facebook.com/#!/event.php?eid=100572370021479 Thanks, and I hope to see you there!

2011 Tour De Cure to Benefit American Diabetes Association On May 22, 2011 Patrick Smith will be joining more than 50,000 riders from across the country in this year’s Tour de Cure to raise money for the American Dia-betes Association. He’ll be riding 100-miles (the century) this year in honor of his Comprehensive Racing teammate, Jen, who lives every day with diabetes, and never lets it slow her down whether she’s riding or racing triathlons or dealing with every day life. He started the Tour de Cure team “Jen’s Comprehensive Racers” to honor her.

Patrick’s goal is to double the $500 national average pledge by raising at least $1000. Any size donation will help him reach this goal. If you’re interested in donating by credit card go to the URL below and scroll to the bottom for the listing of team riders for Jen’s Comprehensive Racers and click on Patrick’s name at the top of the list. http://main.diabetes.org/site/TR/TourdeCure/EasternNewEnglandArea?team_id=499595&pg=team&fr_id=7544

If you prefer to donate by check, make one out to “American Diabetes Association” and send to: Patrick Smith14 Grant RoadSalem, MA 01970

Toomey Tramples Autism

Wicked Running Club Affiliate

Benefiting For Jake’s Sake

Patrick Smith (right) started the team “Jen’s Comprehensive Racers” to honor his teammate Jen (left) who lives with diabetes.


Get Out and Race:

March 19, 2011Holyoke Saint Patrick’s Day 10K: A Mummer’s Concert kicks off the race and it goes through the city of Holyoke. Julie Arrison is running and is happy to have people carpool with her. See www.holyokestpatricksroadrace.org

March 20, 20115K Cross Country Run at Olde Salem Greens Contact Doug Bollen: [email protected] or visit salemroadraces.com for registration link or application download.

April 2, 2011 5th Annual Hit the Street for Little Feet 5KLace up your sneakers and get the entire family warmed up for a morn-ing of outdoor fun on Saturday, April 2, 2011 starting at 8 a.m.. For more information and to register, go to www.mmpto.org.

April 10, 201115th Annual North Shore Wellness Fair & 5K Road RaceUSATF certified course; The first 250 pre-registered runners receive a t-shirt; Race awards in 10 categories; $18 pre-registration fee for the General Public: register online at active.com.

April 10, 2011Wicked Field Trip to Doyle’s 5 miler11:00 a.m. - 3:00 p.m.Doyle’s Cafe 3484 Washington Street Jamaica Plain, MARace benefits Sister Jennie’s Kids and the Boston Police Gaelic Column. Visit the Facebook page: Wicked Field Trip to Doyle’s 5 miler. For race information, visit www.doylesroadrace.com.

Seen and Heard on the Run

“This truly goes down as the most disgusting run to date.” Spoken by Chris An-derson to Shari Hewson as they ran through the snow, sleet and slush one Tues-day morning. Luckily he clarified that he meant the conditions, not the company!

Quite a bit of “smack talk” going on between Dawn Cobak and Anthony Gaglione during a recent Saturday run. It appears Anthony gained on and beat Dawn during the Wild Turkey Race. I believe the Hyannis Half will be entertaining!

Speaking of the Hyannis Half, some 20 Wicked Runners will be taking on the course. The Cape will never recover from this invasion!

From Shari Hewson: Alison Phelan, Allison Rourke, Stacy Adams, Sarah Carrier and I participated in Bar Trivia at the Lucky Dog in Beverly on Thursday night (Feb. 17th). Great fun - we should try to get a Wicked crowd there sometime!

From Beth O’Grady: If you were to see someone walking around outside in shorts and a ski coat you’d think they were crazy. But if you were to see someone with shorts and a ski coat sitting in a snow bank, that would be Alison Phelan who decided to use what nature dumped upon us in place of an ice bath.

Also from Beth: I asked my physical therapist about the ice bath craze and how I just couldn’t get excited about sitting in a tub of ice, and he offered 2 suggestions: 1) fill a trash barrel with cold water/ice and stand in it, sparing your private parts that re-ally don’t need to be iced or 2) if you don’t have any nagging problems and are just doing it for recovery, put ice packs on your ankles & knees and rest with your legs up (like on the side of couch or on a pillow) for about 1/2 an hour.

Wicked Kudos

Wicked members Tim & Nicole Short would like to thank everyone from the Wicked Running Club for the support and well wishes in welcoming the newest mem-ber of Wicked Nation, Lily Short! They also wanted to let the club know how much they appreciated the gift basket from Henry’s. Everything was delicious!

From Kathey Moskal: Thanks to Michele Campbell and Ann Sousa for letting me crash their long run a few weeks ago - it made all the difference in my training!

From Stephanie Hagyard: Thanks to Kerry Phelan for a great slide show at the Banquet. Awesome job!

Shout outs to Dungeon Rock Racing, Michele and Gifford Campbell, and Henry Clarke (Tim Clarke’s son) for receiving appreciation awards from Salem Mayor Kim Driscoll and the Parks and Recreation Commission.

1st race in Wicked’s Grand Prix

Series!


As we approach spring time and we all start racing more, the subject of Pre-Race Anxiety often comes up. There are a few things you can do to battle this.

1. Control what you can control. This sounds simple, but we rarely take this advice. There is nothing you can do about other people in the race, the weather, or the other “what ifs” that come up during the race. The only thing we can control is the effort we put out there. I never had an athlete that left it all out on the race course walk away upset.

2. Know what works...and stick to it. Try to figure out patterns with training, sleep, and diet that have worked in the past and repeat them. Routine puts us in a good place before a race.

3. Remember that it’s only a race...nothing more. My coach used to say “It’s your toe on the line...not your self esteem!” That’s pretty good advice!

Wicked Members Save!Toomey Sports Running Center offers a 20% discount to The Wicked Running Club for all sports therapy services, including sports massage and ART. Mike can be reached at [email protected].

Ask the Coach

Marie Gesnaldo: While training, I have a hard time passing my comfort zone. What do you suggest? Thank you.

The comfort zone issue comes up a lot. One way to battle it is to add in shorter runs at a faster pace, or use interval training as a regular part of your routine. The shorter runs (20-30 minute runs) are a good way

for you to push a little harder without the pressure of holding it for 60-90 minutes. I like to start out conservative and get rolling as you go. With interval training, these are repeats such as 6 x 800 at 5k pace that are designed to make your day to day mileage and race pace feel much more manageable. For example, if I’m coaching a miler that is trying to run 5 minutes...I have them do a bunch of 200 meter repeats at a pace quicker than that, so when the big day comes to race...5 minute pace doesn’t hurt so much or feel so quick. Both these things can help you push through the zone....and in the end, the best tool for running is ALWAYS consistency.

It pays to ask: For submitting a question that was published, Marie receives one free 30-minute session at Toomey Sports Running Center. What are you waiting for? Submit your question to [email protected].

Coaching Tips by Mike Toomey Pre-Race Anxiety

Train with Toomey:Upcoming 2011 Running Clinics

Offered by Toomey Sports Running Center and Salem Park, Recreation and Community Services

8 Week Spring Running Clinic (Session 1); 3/17 – 5/5• Thursdays (6:30 p.m.) • Cost is $75 ($65 for Wicked

Running Club Members)• Ideal for ALL levels and will focus

on events from 5k to half marathon

8 Week Spring Running Clinic (Session 2); 5/19 – 7/7• Thursdays (6:30 p.m.) • Cost is $75 ($65 for Wicked

Running Club Members)• Ideal for ALL levels and will focus

on events from 5k to half marathon

12 Week Marathon and Half Marathon Running Clinic; 7/21-10/6• Thursdays 6:30 p.m. (workouts)

and Saturdays 7 a.m. (long runs) • Cost is $125• This is our most popular clinic• Ideal for ALL levels and will focus

on marathon and half marathon

Contact Doug Bollen: [email protected]

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Where in the World is Wicked?New Hampshire, California and more from Florida

Where in the world are YOU?If you travel for a race (or some other reason), let us know (yes, Massachusetts counts!). Send images and captions to [email protected].

Key West Half Marathon. Amber Woolfenden (left) and Susan Keezer ham it up in Key West.

Wicked Half at the Hamptons, NH. L to R: Friend Holly Allison, WRC members Susan Goniprow, Debbie Shahidi, Jay Carraro, Frank Kilroy, Jr., and Darla Johnson. Congrats to the ladies, Jay and David Long (not pictured), who completed the race with great times! Thanks to Frank and Miles for their unwavering support!

Melissa Jaynes fled the cold North-east for warm weather in any manner necessary, even if it involved inmates and barbed wire. She spent time in California “running” from prison to prison touring them for work. She is involved with a project on children in foster care with incarcerated parent(s). She actually did run while there also!


Wicked BoardIf you have questions, comments, suggestions, or just want to say “hello” feel free to email us:

Co-President: Alison [email protected]

Co-President: Shari [email protected]

Vice President: Peter [email protected]

Treasurer: Melissa [email protected]

Secretary: Dawn [email protected]

Membership Director: Amber [email protected]

Clothing Director: Michele [email protected]

Member-at-Large: Rich [email protected]

Member-at-Large: Stephanie [email protected]

Member-at-Large: T.R. [email protected]

Non-Board Positions

Newsletter Editor: Michele [email protected]

Grand Prix Series Co-Coordinator:T.R. [email protected]

Grand Prix Series Co-Coordinator:Rich [email protected]

Webmaster: Tim [email protected]

Next Board Meeting Monday, March 7, 2011 Salem Senior Center, 5 Broad Street 6:30 p.m.

All members are welcome to attend. We hope to see you there!

Wicked Winter Special“In Good Hands”20% off massage with Sandy Marcus. Appoint- ments available in Salem, Beverly, and Marblehead.

Contact Sandy at (978) 328-2168 or email [email protected]

Up Next:March’s Wicked Running Register will feature:

• Race review of the Hyannis Half

• Get to Know Your Board featuring Treasurer Melissa Jaynes.

• Comeback Corner by Shannon O’Donnell

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Lake Winniepsaukee RelayLake Winniepsaukee Relay is a club favorite and one that members of Wicked have participated in for the past several year’s. As an added bo-nus, Wicked pays for the team entry fee for Lake Winni Relay! Now that’s a great benefit for being a member of WRC!

SAVE THE DATE: Volunteer or Run - 6/26/11 North Shore Cancer Run

Wicked Running Club is proud to partner with the North Shore Medical Center for a second year in presenting the North Shore Cancer Run.

This year, all volunteers will receive a newly designed, fabulous race tech shirt! If you are able to volunteer, please email Co-Race Director Michele Campbell at [email protected].

SAVE THE DATE - 9/10/11

Ann Sousa, Julie Arrison, and Eileen Dunn are trying to keep up a 10:00-10:30 pace run every Friday at 12:30 p.m. They leave from Dunkin’ Donuts on Washington St. (across from Tavern in the Square) and go 3-5 miles. If you’d like to join them, please email to be sure they are running. The more the merrier! Email Julie: [email protected].

RUN ON FRIDAYS

Documents

WRR Feb 2011