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The Wicked Running Register October 2012 • Priceless

EST. JAN 2010

A Change in My Running Journey Rich Tabbut

I have been a competitive runner since 1974 when I was in Middle School. The vast majority of those I started with no longer compete due to the fact they got injured. What about those who never could compete because they are physically unable to do so? I worked as a volunteer at the finish line at the Kidz Race(s) in July as a member of the Wicked Running Club in Salem, MA. I gave high fives to many of the finishers because it encourages the kids to love the sport, as I always have. Afterwards I received an e-mailed picture from the mom (Mary Liz Nogueras) of her son Jayden, thanking me for the high-five at the finish. I discovered that despite the fact that Jayden has a chromosome disorder, cerebral palsy, and many other disabilities – he loves to run! His father (Jose) is a member of the U.S. Coast Guard who recently was transferred from Virginia to Cape Cod. They were inspired by the example of Dick and Rick Hoyt to start myTeam Triumph – Cape Cod. myTeam Triumph is an athletic ride-along program created for children, teens, adults and veterans with disabilities who would normally not be able to experience endurance events such as triathlons or road races. “Angels” (runners) push “Captains” (disabled athletes) in racing chairs so they can experience the thrill of participating in athletic events. I find it very inspiring when those who face adversity choose to tackle it head on and find ways to help others.

Their first race event took place at the Run to the Rock 10K in Plymouth. I volunteered to be an Angel. Mary and Jose borrowed racing chairs from Team Hoyt and formed 6 teams to do the race. Many of the runners are active duty members of the Coast Guard who put their lives on the line to save people as a regular part of their livelihood. It was decided that we would push Marie, an adult with cerebral palsy who cannot walk and has never had the opportunity to participate in a 10K road race. It was an exciting opportunity for us, as well as for our teammate Ali. The racing chairs have a hand break on the handles and 2 brakes on the back wheels that you use your feet to engage. We started 2 minutes before the start of the regular road race. It was a very humid morning. Five racing chairs started and I couldn’t move, one of the back brakes flipped on accidentally. We got moving shortly afterwards and discovered within a mile how hard it is move an adult up a long steep hill. At first we tried running, but got totally exhausted part way up the hill. Our first lesson was to walk part of the big inclines and recover on the down hills. We discovered it is difficult to make sharp turns, especially on steep declines. Ali and I worked together to slow down the chair prior to making those types of turns. My legs were very sore afterwards! As there is with all things worth doing, times that it seemed very difficult to keep going. Marie’s never-ending smiles along with Ali’s enthusiasm, music, and encouragement carried me to the finish.

Many runners along the way offered their assistance and the crowd was wonderful as well. My wife Maureen discovered that I am a descendant of several of the original Pilgrims who came to Plymouth. As we approached the finish at Plymouth Rock, I found inspiration from my belief that I would be literally in their footsteps. Please remember that endurance events could not take place without the dedication of the volunteers who put them on. I thank the Boys & Girls Club of Plymouth and myTeam Triumph – Cape Cod for giving me the opportunity to participate in this event. Seeing the smiling faces of our Captains & Angels at the start and finish is the biggest reward of all. These memories will warm my heart during the coldest nights. myTeam Triumph – Cape Cod is raising funds to purchase their own racing chairs. If you would like to donate to this worthy charity, please see their website: http://www.mtt-capecod.org/ index.html


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The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

Q&A

Ask the Coach

With Mike Toomey

From Peter Gagnon: My hamstrings sometimes are very sore even if I’m not coming off of a hilly workout or race. What gives? Could it be that I’m just pushing off the ground incorrectly or with too much effort? Is there anything other than rolling out the muscles that I should or should not be doing? Ah the hammies....There are a lot of reasons that could be causing the problem. The absence of a hard effort like a race or hill workout suggests that maybe the problem is starting some place else and showing in the hammies. A lot of people I work with on the sport therapy side tend to have hamstring issues if the hips and lower back are too tight. Good hip stretches would really help...as well as ice baths and hot epsom salt baths. For the hammies themselves...don’t over stretch them or bounce a lot when you stretch, and make sure you bend you knees rather than the old school straight leg stretch. If you feel the stretch in your calf or lower back...you are doing it wrong. Finally, one of my favorite easy fixes for the hammies is backward running...start with 50 meters out and back before your run. A 30 minute visit to your massage therapist wouldn’t hurt either!

Special Product Offer for Wicked Members If you find waist belts uncomfortable, the K-Pack is for you! In creating the K-Pack, I believe I have accomplished my goal of creating the most comfortable small item carrier on the market. The K-Pack is designed to be large enough to carry a cell phone, wallet and keys, and it also has reflective strips on both the front and the back for running at night. I am currently selling K-Packs on my website www.k-packfitness.com, and also in a few stores here in NJ. I’m offering a 20% discount right now on the site. Use discount code “FUNRUN”. — Kyle Jasey from New Jersey

Wicked Wild Turkey T-Shirt Group Run

Its back! To help runners get excited about the 9th Annual Wild Turkey 5 Miler coming up on Thanksgiving morning, we thought it would be fun to host “Wicked Wild Turkey T-Shirt” Group Run again. It’s pretty simple, show up to the November 17 group run wearing your favorite Wild Turkey shirt. We will be taking pictures and video which we will post on our Facebook page and website. Since this is the season of giving, we are also asking anyone that comes to the run to bring non-perishable food items to donate to St. Joe’s Pantry in Salem.

9th Annual Wild Turkey 5 Mile Run 11/22/2012 • 8:00 AM 13 Hawthorne Blvd. Salem, Massachusetts 01970

Proceeds from the 9th Annual Wild Turkey 5 Mile Run on Thanksgiving morning benefit youth programs for the City of Salem Park and Recreation Department and the Boys & Girls Club of Greater Salem. This is the largest race on the North Shore, with 2,000 anticipated participants. Contact Doug Bollen: Dougbollen12@yahoo.com


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

Get Out and Race 32nd Annual Slattery’s Turkey Trot Sunday, November 18, 2012 @ 1:00 PM Slattery’s Restaurant 21 Culley Street Fitchburg, MA http://www.coolrunning.com/major/12/slattery/ The Jolly Jaunt 5K at Danvers Hospital on December 2nd is a really fun race as well as a great fundraising opportunity- help out the Special Olympics by raising money, donating, or paying the flat fee to enter!

Wicked Night at NERC The New England Running Company has invited the Wicked Running Club for our own “Club Night” and you will not want to miss it: December 4, 2012 7:00 - 9:00 PM. NERC will be giving Wicked Members a 20% discount and refreshments will be served. You must RSVP on or before 12/3. If you did not receive the invitation via email, contact John Mahoney: reconfig@gmail.com.

Come to a Board Meeting Next Board Meeting: December 3 6:30pm Salem Senior Center

Heard on the Run “Go Wicked” (from a member of Team Hoyt around mile 6 of the Marine Corps Marathon)… WRC recognized as far away as Washington D.C.

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Presidential Perspective Tim Short

As we approach the final couple of months of 2012 I am reminded of how quickly a year can pass and all of the great things that the Wicked Running Club has accomplished this year. There is one thing though that we as a club take part in each year that has nothing to do with running at all. Rather, it’s a statement of giving back to the community of Salem. 2012 will mark the 4th Annual Wicked Running Club Holiday Toy Drive. When the Holiday Toy Drive started in 2009 no one really knew how successful it would be. Just a few years later, the WRC Toy Drive helps in so many countless ways. The toy drive begins Friday, November 23, and will end on Sunday, December 16. Toys should be new and unwrapped. Gift cards would be great for the older kids. The Board recommends donating toys in the amount of $10 and greater. Wicked will be donating the toys/gift cards to the Greater Salem Boys & Girls Club. Toys can be dropped off at the following group runs: • Monday Night Run with Susan Keezer • Tues/Thurs runs with Shari Hewson/Melissa Jaynes • No Rest for the Wicked on Thursday Nights with Julie Arrison/Mia Mountain (Or any of the other regulars) • Saturday morning with me, or any other Board member present Gift cards to places like Target are great for older kids and young teens! If you would like to donate, but cannot make any of the structured runs to drop off your gifts, please email me (tim.short1@gmail.com) and I will make arrangements to receive your donations. This is a statement from the Boys & Girls Club regarding its programs: In many communities, an increasing number of boys and girls are left to find their own recreation and companionship in the streets. As well, an increasing number of children go home after school each day to no adult care or supervision. Young people need to know that someone cares about them and will always care for them. Boys & Girls Clubs offer that and more. Club programs and services promote and enhance the development of boys and girls by instilling a sense of competence, usefulness, belonging and influence. Boys & Girls Clubs are a safe place to learn and grow - all while having fun. They are truly The Positive Place for Kids. As Wicked becomes more prominent in Salem and the surrounding communities, we are seeking to give back in as many ways as possible. On behalf of the Board of Directors, thank you in advance for your generosity to this amazing organization, and to thousands of children who otherwise would not celebrate the spirit that makes the holidays what they are. Keep on Running Wicked Nation!


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Join the fun in 2012!

Wicked Grand Prix Series Schedule March Olde Salem Greens 5K, Salem • 3/25/12 May 2nd Annual Patrick Downey 5K, Peabody • 5/13/12 July Greenbelt Run for the Hills 10K Trail Race, S. Hamilton, MA • 7/14/12 Yankee Homecoming 10 Mile Road Race, Newburyport • 7/31/12

Wicked Grand Prix Series Update T.R. Ramsdell

Well, you’ll have to agree, that we’ve really lucked out so far this fall with the mild temps. While I never minded the “hot and shweaty” dog days of summer, I’ve got to admit that the slightly cooler temps are very conducive to faster race times. Such was the case on Sunday Oct 21 when 26 Wicked members took on the Green Stride Half Marathon in Newburyport. It was a perfect day weather-wise with partly sunny skies and temps around 60. The course was “tweaked” a little this year to make for a little less vehicular traffic, and it didn’t disappoint. It was a beautiful run through woodsy areas, around a couple ponds, through an industrial park (ok, that part kinda sucked), and down an old rail trail, finishing up along the water. It had just the right amount of small hills to keep it interesting, but was primarily flat and fast. Almost everyone I talked with PRd that day.

August Derby Street Mile, Salem • 8/17/12

The after party was awesome with free beer, pizza, and a live band, and free beer (yeah, I said beer twice.).

Lynn Woods Relay, Lynn • 8/22/12

Doug Bollen’s cousin puts on this race, and he did a great job for a second year effort. Next year you might want to try this one out.

September Lake Winnipesaukee Relay Weirs Beach, NH • 9/8/12 Lone Gull 10k, Gloucester, MA 9/16/12 October Green Stride 1/2 Marathon Newburyport • 10/21/12 November Wild Turkey 5 Miler, Salem 11/22/12

T-Day Tradition!

December Mill Cities Relay, Nashua, NH 12/2/12 Complete 5 of the regular 8 races to qualify as a series finisher. Relays are extra and reward you with big bonus points. Questions? Email Rich at welshhammer@gmail. com, or T.R. at mopartr@comcast.net.

Our one and only Grand Prix race for November, is the Wild Turkey 5 miler on Thanksgiving morning. This is our last regular series race, so if you’re missing a couple already, you’d better lace ‘em up and be there on Turkey Day to pick up some of those much needed series points. There’s still a chance to pick up some bonus points by signing up for The Mill Cities Relay in Dec. Shoot me an email and I’ll get ya signed up: mopartr@comcast.net. And remember to wear your Wicked gear when you’re out there racin’. I hope to see y’all at the Turkey race. C’mon, who’s in?


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

Join Julie at the Boston Marathon for a Great Cause It’s a good time... three returning Wicked members would agree... I am the Marathon Charity Team Leader for the Franklin Park Coalition in Boston, Mass (www.franklinparkcoalition.org). We have the privilege of being part of the BAA’s Official Marathon Charity Program. For us, this means over $60,000 dedicated to park restoration, youth programming, Julie, Dawn Cobak and Melissa Jaynes at the 2012 athletics, and culBoston Marathon (l to r). tural opportunities in Boston’s largest greenspace. For runners, this means four months of free USATF certified marathon coaching, online and in-person fundraising support, training gear, organized group training runs, a race day experience like no other charity offers, and, of course, guaranteed entry into the 2013 Boston Marathon. Runners are required to raise $4000, but we provide immense support to work with the runners to help them reach their goals. Even if they are not directly connected to Franklin Park, this is a great chance for someone to fundraise who loves the outdoors and greenspace, works with kids, has a passion for athletics, or loves diverse cultural programming. If you could share this email with your club, it would be greatly appreciated. They can be in contact with me directly via julie@franklinparkcoalition.org or by calling 413-530-0831. Thank you in advance for your help! Kind regards, Julie Arrison Boston Marathon Charity Team Leader

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Wicked Kudos From Meghan Toomey: Wicked Kudos to Melissa Jaynes on her 15 minute PR and Boston Qualifier: 3:32 at Baystate! From Donald Gallucci: Great job by Shari Hewson with the Fall Frolic 5K in Beverly! The rain couldn’t stop over 300 finishers. Congrats to Chris Nolin, Tim Short and Rick Marciano for sweeping first, second and third! From Marie Duignan: Congrats to Val Mathews, Michael Harvey and Don Gallucci on completing their first half marathons (Green Stride) in wicked awesome times! A special mention to Boston Marathon 2012 Wicked representatives Melissa Jaynes (MJ) and Chris Nolin, on BQ’ing at Baystate for Boston 2014 - an amazing achievement! From Val Mathews: Congrats to the Wicked huge contingency who raced in Chicago and other marathons, and to those of you who BQ’d- Way To Go! From Tim Short: Thanks to VP T.R. Ramsdell for getting the WRC elections started! From Melissa Jaynes: I cannot give enough kudos to the Wicked awesome friends who came out for Baystate: Jason Carraro, Shannon Downey, Billy Hutchinson, Justin Jaynes, Paula Renzi-Gibbs, Maddie Toomey, Meghan Toomey, and Mike Toomey. I was overwhelmed by your ability to cheer so loudly via car, bike, and foot. You made a special day better and are the bright cherry on top of the sundae! Special shout out to Amber Wolfenden and Michele Campbell for screams from the trail in Oct. and a van full of fun in Nov. Congrats to Shannon and Billy for completing their first 26.2s!


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The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Question of the Month:

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Now that it’s getting dark out, what is your running safety gear of choice?

Doug Bollen Member My shirt for running safe is the neon Wild Turkey shirt I gave out 3 years ago at the Wild Turkey race. It’s very bright.

Val Mathews Member I typically go with my very fashionable “crossing guard” vestit keeps me visible even if it’s not exactly pretty.

John Mahoney Member at Large and Member I wear as much reflective gear I can find. This normally a yellow chest and waist reflective belt and a reflective baseball cap. These really light up in car headlights!

Tim Short President and Member I use a reflective vest that I picked up at New England Running Company. Works well and is light weight.

Peter Gagnon Member John Gordon’s miner head lamp.

Michele Campbell Member I have a head lamp, a reflective vest, and sometimes I use a tiny handheld flash light.

Melissa Jaynes Member I have these awesome gloves where the finger tips light up all different colors and flash patterns (think Christmas tree lights). I just hope I don’t get electrocuted when I sweat!

Miles Fartlek Mascot I have this bell on my reflective collar that makes a lot of noise and I like to wear the Miles over the Moon shirts since they are so bright. I have to be really careful because my fur is dark.

Run the Boston Marathon for Goodwill Goodwill is recruiting runners for its 2013 Boston Marathon team “Running for Great Kids.” Runners receive a pre-approved invitational entry for the Marathon in exchange for a commitment to raise $3,750 for our Youth Initiative — a dynamic program that raises aspirations and enhances the skills and opportunities of young people living in underserved Boston communities, with a special focus on youth in Roxbury, Dorchester and Mattapan. For more information contact: Erin Flaherty at Goodwill: 617-541-1255 | eflaherty@goodwillmass.org


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Where in the World is Wicked?

Hanging at the Devil’s Chase in Salem: Joan Meagher, Beth O’Grady, Doug Bollen and Julie Arrison (l to r).

In September, Wicked invaded the Lone Gull 10K in Gloucester - part of the Wicked Grand Prix Series. L to R: Don Gallucci, Rich “Hammer” Tabbut, Shari Hewson, T.R. Ramsdell, Beth Crowley and Kate Fox. Mara Mendelsohn and Robin Lermond chilling at the Devil’s Chase

Thank you to all members of Team Wicked Nation who raised funds via the North Shore Cancer Run. Congratulations for earning this Team Wicked Nation 2012 Brick, displayed in the garden at the North Shore Cancer Center in Danvers, MA.

Ready for the Stone Cat Trail Marathon: Michele Campbell (hey, that’s me!), Amber Woolfenden, Mary Bruno, and Brian Chisholm.


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Race Reviews BAA Medley Series 2012 Marie Duignan

Wicked was well represented in the inaugural BAA Distance Medley this year - a mini series of the 5k in April (the day before the marathon), the 10k in June, and culminating in the half marathon in October. With first place male and female prizes on offer of $100,000 each, who couldn’t turn down that incentive to run all three races? Brant Henne, myself and Peter Gagnon, plus Scott Lavigne (not yet a Wicked member but we keep trying!), stepped up to toe the line in all three, along with some of the best elite athletes in the world - Kim Smith (NZL), Aheza Kiros (ET), Allan Kiprono (KEN), Lani K. Rutto (KEN) and Sam Chelanga (KEN). So it turned out the $100,000 would be slightly out of our reach, but we most certainly gave it a good shot! All 3 races were early starts (8am - perfect), all 3 took place in Boston (the 5k around Boston Common, and looping through the streets to finish on the marathon finish line at Copley Square; the 10k starting and finishing in Boston Common and stretching along Comm Ave to BU and back; and the half starting and finishing in Franklin Park, taking in the rolling hills, parks and lakes of the Emerald Necklace) and all 3 were exceptionally well-managed races in terms of preparation, swag, organization on the day and volunteers. Even the weather, conditions beyond the control of anyone, co-operated well for us with bright sunshine for all three (thankfully no 90° weather for us in April!). The 10k and half routes were both out and backs, providing huge motiva-

tion and excitement as you see the elites and friends either way. To know you’re in the same races as world class athletes is always an incentive to do your best - to actually see them as you’re running is just awesome! In each race we experienced all the prestige, big race feel and enjoyment of BAA races, but even more than that, to be part of the medley series gave us extra incentive to carry on the training through the year. For me, it became a competition with myself as to how much I could push myself to inch up the leader board - and it was a success going from 25th female after the 5k to 14th on the final standings and a race PR for each distance! Yes, the price tag could be considered hefty ($165ish for all three paid up front, but that’s a discount to registering separately), but I would absolutely recommend this series to anyone wanting to run big city races but with a personal touch. The Adidas tech t-shirts alone for each race are worth it. Our only gripe was that the medley finishers got a gold bling medal to go along with the other finisher medals for each race. We’d have preferred some other gear. My suggestion to BAA in my feedback survey was for a ball cap...so we’ll see what they turn up with next year. Because I will be back! 4.9 out of 5 (-0.1 for the silly bling medal).

RunSalem Signature Group Tours take place on the last Saturday of every month. If you haven’t taken a history tour of Salem lately, this is a great way to get in a 5K and learn some fun facts. Visit www.runsalem.org for all the details or contact julie@runsalem.org.

QUOTES ON THE RUN: “ The will to win means nothing if you haven’t the will to prepare.” — Juma Ikangaa ’89 NYC Marathon winner

“ Run like hell and get the agony over with.” — Clarence DeMar “ You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.” — Gatorade “ I’ve always been better moving than I am standing still.” — Neil Young


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Green Stride Half Marathon

HAPPY NEW YEAR

Val Mathews

Well, after running and racing for about four years and watching all the accomplishments of my peers, I decided that I was ready to up the ante and go for a half marathon. I wasn’t really sure which race to pick, but since Green Stride was mid-October and part of the Wicked series, I figured I’d do that one—I’d definitely know other people there, and I’d have plenty of time to get ready. I knew that I was going to need help with my training, so I enrolled in Mike Toomey’s Marathon and Half Marathon running clinic. Two and a half months of training later… I arrived in Newburyport early on a somewhat windy and cool, but promising, morning. The sun was warm where it shone through the trees, and by the time the gun went off, the sun was high and it had warmed to a perfect running temperature. As this was my first half marathon, I wasn’t really sure what to expect. Sure, I’d run races before and had done all the necessary training, but I wasn’t sure how this race was really going to go. I relied on what I’d read and heard from others to guide me through the race. The race directors had promised a “flat and fast” course, but that’s not what I had heard or what I experienced. While there were not any mountains or significantly huge hills, the hills were definitely there. Looking back at my Garmin results, I see some particularly steep hills and an elevation range of around 100 feet. Ok, not huge, but not what I consider “flat” either. However, although the course was hillier than promised, it was also very pretty. It took us through quiet neighborhoods, past farm land (including an alpaca? farm), over a pond, and through some beautiful wooded areas. The scenery at least made the hills more bearable. My biggest complaint about the race is that the water stops were not where they were supposed to be. I heard after the race that two of the water stops had been stolen (which is about the craziest thing I’ve ever heard- why would you steal a water stop?), but that didn’t help me when I wanted to take my gel at mile 6 and didn’t get water until almost 7.25 or when I was parched at mile 9 and didn’t get water until mile 11. They should have made an announcement at the start, or somehow, so we’d know not to expect water every two miles if it wasn’t going to be there. I even asked some of the volunteers along the course where the next water stop was, and they didn’t know the answer. Overall, I’d have to say that I enjoyed my first half marathon experience. I definitely plan to do another, but I don’t know that I would do this particular race again. It was pricier than I would’ve liked, and the whole water stop thing was really disappointing. I give it 3.5 cats.

WICKED FRSTY FOUR N E W

Y E A R ’ S

D A Y

2 0 1 3

6th Annual Wicked Frosty Four 10:00 am. Registration is at the Tavern in the Square, Salem MA. 8:30am-9:45am. Race start is on Front Street. $20 for entries received by December 21st, $25 thereafter. Registration is available online at www.northshoretiming.com Contact alphelan2@gmail.com or info@wickedrunningclub.com

RUN OR VOLUNTEER!

north shore ROAD RACE

guide

Join in the conversation about road races and running with North Shore Road Race Guide on Facebook! Check us out at facebook.com/ northshoreroadraceguide


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The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

35th Annual Cape Cod Marathon – October 28, 2012 Peter Gagnon

To give a little background on the race, it was started in 1978 and has always been a Falmouth Track Club event. In 1993, a Marathon Relay was added and in 2011 the Half Marathon was added and held on the day before. There is also a Chowdah Challenge. What’s that? Similar to the Disney Goofy Challenge, you complete the Half Marathon on Saturday and the Marathon on Sunday. For the past 30 years, the race has been directed by Carolyn and Courtney Bird. The 2012 race would be their last as race directors, so even though this was my first Cape Cod, I felt a sense of pride to be able to share the emotions with other runners who have been doing this race for years with the Bird’s as Directors. I also knew it was going to be a well organized race with a lot of heart and soul put into it. They were going to go out with a bang...and a bang they did. More to come on that shortly. The weather was just about what I could hope for. My car read 61 degrees for the outside temperature and it was completely overcast as Hurricane Sandy was making her way closer and closer. The parking was a snap. I was driving down the day of, so I had followed the advice of the race directors and arrived 90 minutes early. I was able to park directly in front of Cape Cod Marathon Headquarters with the assistance of many organized traffic directors. It was easily the most satisfying parking experience I’ve ever had. The packet pickup at the expo was simple. You traded in a printed card with your name, bib number and contact

phone number and received your bib and long sleeve T Shirt. On the downside, it actually eliminated the need to speak to the human being in front you if you chose not to. I was excited and luckily had an upbeat volunteer on the other side of the table. We exchanged Good Mornings and I was wished a successful race. The expo also accepted credit cards at most every vendor which I haven’t seen too much. For someone like me who rarely carries cash, this was a plus. There was a booth with just Cape Cod Marathon merchandise. I was most fond of the shirt that had the course elevation map on it. I might have to pick that up next time I do this race. So, let’s get into the race and the reasons that there will be a next time, and likely a time after that. As I mentioned, this was my first Cape Cod Marathon and of my three marathons over the past 12 months, I’ve had a few mixed performances. One horrible experience. One good experience. And most recently, one of the best races of my life at Smuttynose in Hampton, NH. So what would Cape Cod be for me? Remember that bang I mentioned earlier? This race isn’t one of those where there’s either no gun or a very soft muted start signal. The race starts with the firing of an actual cannon. (There is ample warning to block your ears if you wish to do so.) Simply put, it was a beautiful course. I had been to Fal-

mouth only once for a wedding and while I remember it being a scenic place, I couldn’t remember much about the specifics. It was a single loop so for someone like me who never wears headphones, my scenery is the only distraction. This would be a full course of new things for me. No out and backs, no double loops. It’s my belief that you don’t need sunshine and beaches for 26.2 miles to have a pleasant experience. Regardless of the crashing waves, violent headwinds or grey skies, the scenery was very appealing. There were the beaches and shoreline. The trees with all colors of leaves that people travel from all over to see here in New England. And the very nice houses with stone paved driveways and rock walls let my imagination run wild with all of the things I’d like to do with my new house. The aid stations were FULL of enthusiastic volunteers shouting “WATER!” “CYTOMAX!” some even wearing signs on their chests with what was in their cups to avoid any confusion. The supplies seemed plentiful and they came up on the course at the perfect spots. The roads were open to traffic, but the cars were very infrequent. Those who did drive by were very courteous and drove slowly. The police details were also very helpful.


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

The spectators were the usual amount for a smaller race. Spread out into different neighborhoods with large sections of the course relatively quiet and spectator free. When you did arrive at those groups, they were so energetic and supportive. It seemed that the winds and impending hurricane didn’t keep them in their houses. I had one guy point at me as I was approaching and say “Hey 1333, What’s your name?” I answer loudly “PETER” somewhat confused wondering where he’s going with this. He fires back with “Peter, EXCELLENT job, keep up the good work.” That one person taking the time to personalize his encouragement kept me going for quite a while. Just when that was starting to run out, I had a group of teenagers compliment my bright yellow Kinvaras. I had to laugh at that one and carry on. These positives are not to say that I didn’t experience my share of bad times. As I said before my previous three marathons were very different from each other and wasn’t sure where this one would lie. It turns out that I need to pay more attention with smaller races where I have the ability to shoot out from the start. My comfortable marathon pace is the low 8:50s per mile with a previous PR of 3:52:38. Most of my first half splits for Cape Cod chimed in under 8:30 with an 8:01 at mile 13. I knew I was doomed. I knew the hills on Sippewissett Road were coming up and I had heard they posed a challenge. That they did. Mile 16 started my crash. I had hit the wall hard and I knew it was going to be a walk run walk for the rest of the race. I was OK with that. I had accepted my mistake and was just going to enjoy the rest of the course, give high fives to the kids along the route and take in the scenery. But then something happened at mile 22, I did some calcula-

tions and realized that if I kept below a 10 minute mile for the rest of the race, I could actually beat my PR. All of those earlier miles that were far too fast would balance out my overall average. I started to fight through the pain and the unbearable head winds at miles 23 through 25 along the coast of Vineyard Sound. 9:57, 9:47, 9:45. I took a left onto Walker Street and said out loud “Walker, Don’t mind if I do”. I could afford one last walk break before the last half mile. A bunch of supportive runners telling me not to give in passed by me, and I could see the final left onto Main Street ahead. So after a quick break, I threw in one final push and crossed the finish at 3:51:01. A 97 second PR. I know Toomey, aim for negative splits. I let you down big this time. After crossing the finish line with a massive grin on my face, I was awarded my medal, handed some water and a Dunkin’ Donuts heat sheet. A wonderful volunteer walked with me for a little while, making sure that I was OK and offered to tie my heat sheet around me since I was clearly too discombobulated to do so myself. Overall, I can’t let my personal performance affect my rating of this race. It was 5 cats all around. The Bird’s deserve a 5 cat rating for the organization of the race, the course and the amazing volunteers that are willing to come out in a season where the weather could be anything from unbearable to beautiful. 2013 Chowdah Challenge...Here I come!

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Something Special About This Race That You Might Not Know Peter got a nice discount on the race entry as the Race Directors offered running clubs a discount for being USATF members — and this was the USATF grand prix’s marathon race. WRC provided Peter’s name and in minutes he (also a registered USATF runner) was in for “less” (like 20 bucks less)! And...for those who love a grand prix series, Wicked receives points and competes against other running clubs in the USATF events. The club encourages members to sign up for USATF membership and participate in the USATF New England Grand Prix. Last year, Wicked even offered to pay for the next year’s membership to USATF for those who completed 5 out of 7 USATF series races as Wicked. The races range from a 5K to a marathon and are likely some races you are familiar with as well as a few new ones. Looking for an even bigger prize? USATF awards special prizes – jackets – to individual runners who complete all seven of the USATFNE championship events. And...the series prize money usually emphasizes team over individual money, team money being limited to USATF-NE clubs. (Miles could use some summer air conditioning!) You just have to be a USATF member to earn points for yourself and Wicked. Check out WIcked’s USATF page http://wickedrunningclub.com/ race-info/usatf-ne-grand-prix/ and the USATF-NE Membership page for more information and to SIGN UP. You can even help select next year’s series races meaning you can vote on what races fit your schedule! You just need to have a current USATF New England membership. Voting is from 11/15-11/20.


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The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

2012 Marine Corps Marathon: Washington, DC | October 28, 2012 Denis Garriepy

Marathons are supposed to start off slowly, but the 2012 Marine Corps Marathon started with a mad dash… back in March. Whereas the 2011 event sold out in 28 hours, the 2012 race filled all of its 30,000 registrations in 2 hours 41 minutes – luckily both Sarah (Garriepy) and I were able to get in. With grandparents lined up to watch our girls we were all set for a weekend trip to run a marathon! Given the readership of this newsletter that last statement may actually sound ‘normal’. Fast forward 6 months of training and we arrived in Washington, DC just in time for the local forecast to report Hurricane Sandy was heading up the mid-Atlantic coast looking to make landfall on yes – you guessed it, marathon morning. Thankfully by Saturday night the revised forecast called for the storm to hold off until later in the day and we awoke to overcast conditions in the low to mid 50’s – perfect by my book. The race started at the Pentagon and was incredibly organized from bag check to the self-seeding start. Like all marathons, you could see groups of first-timers and race veterans, not to mention military veterans and active duty military runners everywhere. I thought of the miles I had covered

training for the race… likely insignificant compared to the miles and terrain traversed by the men and women in uniform that were both running and volunteering for the race. Immediately following the incredible flyover of two Marine V-22 Ospreys, one of the honorary starters for the race, and fellow Wicked Running Club member, Shalane Flanagan spoke to the crowd before the starting “gun” (a 105mm Howitzer)... all this before our first steps! When we did get going the course runs you past Arlington National Cemetery, Georgetown University, Watergate Hotel, Lincoln Memorial, Washington Monument, Smithsonian Museums, and the Capitol. After crossing back over the Potomac River towards Arlington VA the race finishes up back at the Pentagon and appropriately at the base of the Iwo Jima Memorial. Aside

from being scenic, the course allows for friends and family to see runners multiple times. We had friends in town and they were able to see us three separate times – which is fairly unique as far as the races I’ve done. Every water stop was manned by a contingent of Marines and Sailors – all cheering the runners on. The quick “thank you” as I grabbed a cup and pressed on was always inadequate. My targeted finish was 3:20 – I had an acceptable summer of running and had felt good about the two 22 milers I had run in the weeks earlier. I didn’t think it was going to be a PR day but by mile 9 I was feeling great. Finding myself 9 minutes ahead of pace, perfect weather, and a relatively flat course, I decided to stick with my current pace and shoot for a 3:15 finish. If I was having a good day, might as well go for it… great plan


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

Boston in time for the storm to hit the North Shore the following morning. Between the great course, the 2,000 Marines who volunteer at the race, and an impressive organization – I would run

through 13.1mi, 18mi, 20mi… and then it all fell apart around mile 22. The last four miles were terrible. I ended up walking for a bit and dragged myself across the finish in 3:22, having not only lost all the time I had picked up earlier, but finishing 2 minutes behind my original goal. No regrets about how I ran, but there are definitely more effective race strategies out there. Sarah was looking to break 4 hours in her third marathon and decided upon actually sticking to her pace from start to finish (it wouldn’t be the first time she’s identified as the more level-headed one). I had received an update on her mid way through the race from my younger brother who yelled out to me from the crowd that Sarah was right on time (gotta love the Runner Tracker app!). After I had finished I waited at the finish to see if I could catch her crossing the line. I wasn’t able to stay in the immediate finish area and had to wait about 100yds back – when I finally did see her walking towards me she was beaming… 3:56! She killed it and it was awesome to be there. Post race was a burger, beer and ride back to the airport hoping at all costs that our flight would get out. By evening the rain and wind had picked up and the storm was essentially there. We ended up on literally the last flight out of Washington DC and made it back to

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this race annually. This is definitely a 4 ½ cat event. I would have given it 5 if it weren’t for the cotton, mock turtleneck race shirts… but still a great day.

HOLIDAY Toy Drive Through December 16, 2012

$10 minimum value suggested. Toys should be new and unwrapped. Target gift cards are great for older kids! Drop off gifts at the New England Running Company, 43 Enon St. in Beverly. Contact Tim Short at tim.short1@gmail.com for more information.

Gifts will be donated to the Boys and Girls Club of Greater Salem to help underprivileged children of all ages this holiday season. Thank you!

www.wickedrunningclub.com | www.bgcgs.org


The Wicked Running Register • October 2012 • newsletter@wickedrunningclub.com

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Get To Know Your Board Name: T.R. Ramsdell Board Position: Vice President Years in WRC: 3 1/2

T.R. and Angel Green at Run@Work Day 2012

Fun in the Club: I missed out on running last year with my knee surgery and recovery, but I really enjoyed being at all the races and screaming my butt off for all you guys. I’ve had a great deal of fun with the Wicked Grand Prix series and watching it grow, and seeing how important it has become to the rest of the members.

Runner’s High: I really enjoy pacing other runners. I’m a bit of a control freak, so this fits me perfectly. I just get a huge kick out of getting someone to their goal time. I actually enjoy their success almost as much as they do. Highlight was probably pacing Kenny for his first marathon @ Disney. Ask him or Shari sometime how that all happened. Pretty funny story. Favorite book and/or TV show: I don’t really watch TV much except for maybe Discovery Channel, or History Channel. But a few months ago, my daughter got me into watching The Big Bang Theory. Very clever show. Oh yeah, and I love Family Guy. I used to be into Lost, 24, and Prison Break, but they all ended. I need a new show. What’ve ya got? Running shoe brand: No preference, whatever makes me faster. I wear whatever Dave or Wes (from New Enlgand Running Company) tell me to wear. They’re the pros. Guilty pleasure: Ooh, this is a tough one. I love old black and white T.V. shows and movies. It’s great watching some old shows from when I was a kid like Dick Van Dyke, or Bewitched. And for movies, I’ll watch anything with Clint Eastwood or James Cagney. Both awesome tough guys. I actually share my birthday with Clint.

Wicked Board 2012

If you have questions, comments, suggestions, or just want to say “hello” feel free to email us: President: Tim Short tim.short1@gmail.com Past President: Shari Hewson shewson@cellsignal.com Vice President: T.R. Ramsdell mopartr@comcast.net Treasurer: Rich Tabbut welshhammer@gmail.com Secretary: Dawn Cobak dmcobak@gmail.com Membership Director: Tennille Doyle tennilledoyle@gmail.com Clothing Director: Jay Carraro scoobysnaxe@aol.com Member-at-Large: Alison Phelan alphelan2@gmail.com Member-at-Large: John Mahoney reconfig@gmail.com

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


WRR October 2012