Monthly Archive for November, 2008

Wild Turkey 5 mile Race

Published
by
Tim Short
on November 17, 2008
in Uncategorized
. 0 Comments

 

Can you believe that it’s almost Thanksgiving time? What a year it has been for Wicked! It seems like just the other day we were preparing for our very first Wicked Frosty Four road race and now we are well into the planning stages for the Second Annual Wicked Frosty Four. But let’s not get ahead of ourselves, there are plenty of good races to be found before the end of the year. Case in point, The Wild Turkey 5 Miler!

The Wild Turkey 5 Miler has become a Thanksgiving Day tradition for many runners in and around Salem. I’ve run this race twice now since moving to the area and it has become bigger and better each year. The 2008 edition of this classic race should not disappoint either. Along with the usual good vibe and excellent amenities, this year’s Wild Turkey race will have a special bonus. For those of you out there in Wicked running land who have ran in and completed the various Salem Race Series races, you know that this is the final race of the series. With the completion of the inaugural race series, runners will receive a fleece jacket! The series started all the way back in January with the Wicked Frosty Four and had runners racing on a golf course in March (one of the more difficult races in the area) and going the distance in the Salem Half Marathon. Runners also had their speed tested in the Derby Street Mile.

If you are not apart of the Salem Road Race Series, the Wild Turkey 5 miler also happens to be apart of  Wicked’s own race series. This will be the last race of the year for the series.  Be sure to check the updated standings over in the Grand Prix section of the website.  Let’s have a Wicked big turn out and support our favorite race director, Doug Bollen, who does an amazing job with this race! Below you will find information about the race and ways to register for the race, if you haven’t already.

Thanksgiving Day, November, 27th 2008 at 8am
Entry fee: $20 pre-race day & $24 on race day
Register Early: Awesome Long Sleeve Brooks Technical Shirts for first 750 entrants!
Location: Boys and Girls Club, 13 Hawthorne Blvd., Salem, MA
Information: Salem Park, Recreation & Community Services (978) 744-0180
Email: dbollen@salem.com

Apply online

Link to mail in application

Link to Wicked Grand Prix results

 

 

Wicked At the Great Wall of China

Published
by
sheabilly
on November 15, 2008
in Uncategorized
. 5 Comments

Colin Maclay and Rachel Hunt at The Great Wall of China

WOW!  From Dublin to China… Wicked has certainly gone international.  Can’t wait to hear if Colin and Rachel actually got to run on The Great Wall.  They’ll be home on Sunday.

“Ask the Running Expert”

Published
by
Tim Short
on November 14, 2008
in Uncategorized
. 0 Comments

How do I taper before a big race?

The purpose of the taper is to bring out a quicker performance by allowing the athlete to recover and sharpen fitness. Typically, runners can expect a .3-5% betterment in performance with a taper and most runners report feeling physically and psychological better after going through a tapering period. Unfortunately, a decrease in volume without an increase in intensity/speed can lead to detraining.

Tapers vary depending on the distance of the competition. Total volume can decrease by up to 85% of original training. With low mileage training, a 20-30% reduction in volume is fine.

3-5k- 1 week taper

8k-10k- 2 week taper

Half marathon/marathon- 3 week taper

I will use my friend Danny C. as an example. Leading up to his 1hr plus PR in the marathon (3:17), he would regularly run long intervals and long threshold runs for workouts, as well as one long run during the week. Before the marathon, he cut back his long run to 10 miles, and his final workouts were short but intense—mile at race pace, plus 400s at a quicker pace.

The number one mistake I see people make in racing is essentially stopping all training the week(s) before the competition. The week before a race, you want to decrease the total volume and get in a light, quick workout about 4 days before the event. Another mistake I see is taking the day before a race off. This can lead to a feeling of staleness and stiffness during the event. It’s much better to take 2 days before the race off and then the day before, run an easy 15minutes.

The number two mistake I see is trying to cram in training in the last 1-3 weeks before the marathon/competition. Although I mentioned you shouldn’t completely rest, you also shouldn’t get in extra workouts or high intensity lactate workouts. Your goal during this period is not to increase fitness, it is to bring out the fitness that you have.

-Jen

Keep the questions coming!

Jen Toomey regularly coaches programs for Salem Park Recreation and Community Services. She is a track and field coach and a certified USA Weightlifting Coach (Olympic lifts).  She has been running for 15 years

 

Dublin Marathon

Published
by
sheabilly
on November 14, 2008
in Uncategorized
. 0 Comments

A goal of mine is to run a marathon or two in a foreign country sometime before the knees finally give out. The Dublin Marathon has always been one that has intrigued me.  Something about going back to my roots, at least the ones on my father’s side.  Do they have a Warsaw Marathon?  How fortunate to have a member who recently ran Dublin and who has provided this report and photos.  Let’s all run Dublin vicariously through Bob Grant:

 I want to say that anyone considering doing the Dublin Marathon will most definitely have a great time and should combine it with vacation to explore the beauty of Ireland.  I didn’t do as well as I wanted to in the marathon, but I enjoyed every minute of it.  I had never heard so many cries of “Well done, lad” before.  Those Europeans are so polite!!!  The crowds were great, especially at the end near Trinity College.  The Marathon is called the friendly marathon because it has an 8 hour cut off.  This allows walkers to officially complete a marathon.  I even saw someone competing on a tricycle.  I was disappointed in the lack of water stops, spread out every 3 to 3.5 miles.  They also only provide Energize Sports drinks at 3 or 4 water stops.  I never trained with this brand and wasn’t used to it, so I didn’t drink much of it.  Of course I should have known better.  They do give bottles at each stop so if you are used to carrying one you will be fine.

Make sure you devote enough time to both run the marathon and tour the country.  I stayed the rest of the week and visited Galway, Connemara, Bunratty Castle and so on.  I even got thrown in the dungeon at Bunratty Castle, but it wasn’t my fault!!!  I definitely would do it again, and for those wanting to travel far to do a marathon, it is a great experience.

One last thing, a message to Deb Touchette: “The plane ride wasn’t so bad, Deb!”  I definitely think the Touchettes should put it on their schedule.

 

 

Stone Cat Ale Trail Marathon and 50 Miler

Published
by
sheabilly
on November 11, 2008
in Uncategorized
. 0 Comments

                    

Thanks to Dan Cooper for his recount of the Stone Cat Ale Trail Marathon and 50 Miler run by many of our members this past Saturday:

The alarm clock goes off at 4am; it must be time for Stone Cat. 

This year Wicked was well represented at the infamous GAC Stone Cat.  Repeat Stone Cats’ Dan and Steph Cooper, Jay Curry, Bill Morse, and Bruce Campbell were joined by recent trail converts Deb, Liz, and Steve Touchette, Danny Leadvaro, James Deluca, and Billy Shea.  Tim Clarke was on hand to provide pacing support to a friend in the 50 miler and all the Wicked runners were cheered on by Alison and Kerry Phelan, and Kathey Moskal.  This impressive Wicked crew was joined by Wicked friends and hopefully future Wicked runners Sarah Hudson, Richey Lewis, Larry Godbout, Eric Finney, and Paul Copeland.  Those of you that run the Lynn Woods series may know them.

We had a gorgeous day with grand performances by all.  GAC outdid themselves once again providing a scenic, challenging, well supported course for the 8th annual Stone Cat Ale Marathon and 50 miler.  The aid stations out on the course (Alcat’s Lounge, and Fast Fred’s) and one at the turnaround were awesome.  GAC members offered up a spread that consisted of water, Gatorade, Coke, potatoes, PB-n -J, grilled cheese, hamburgers, hot dogs, power bars, assorted candies, and chips.  There was even talk of some runners (with valid ID of course) sampling the “adult beverages” on hand,  making it difficult to reap the typical weight loss benefits one usually gets from running a marathon.   After the race many of us had the opportunity to speak with Jeff Washburn, notable GAC alum, former Stone Cat Race Director, and ultra running guru who is recovering from a near fatal stroke that occurred this time last year!  Way to go GAC, thanks again, and I am certain many more Wicked runners will be vying for the precious few slots in next year’s race, especially after seeing those sleek, red, very Wicked like looking, jackets all the finishers received.  As of “press time” results had not been posted.

2008 Race for All Ages 5k

Published
by
Tim Short
on November 8, 2008
in Uncategorized
. 1 Comment


A view of the finish line before the 400 or so runners come in 

Another weekend, another busy time for members of the Wicked Running Club. As Wicked as grown, members of the club have been spotted all over the country. Well this weekend is no different. While a strong force of Wicked runners take on Stone Cat, a small contingent headed down to Wakefield for 7th Annual running of the Run For All Ages, hosted by the New England 65+ Runner’s Club. 

Beth & Doug looking Wicked good after the race  

Runners ran around Lake Quannapowitt, which is the same course used for the weekly Wednesday night 5k runs. It’s a flat and fast course that gives runners a chance to get a nice fall 5k PR. Representing Wicked at the Race For All ages were the trio of Anni Rose Willis, Beth O’ Grady and Doug Bollen. And boy did they represent. Anni, know for her incredible speed was the second overall female. Beth O’ Grady ran strong and captured 1st place in her age group. And Doug Bollen also a very had a solid run. Times will be posted as soon as they are up on coolrunning.com Great job to the trio of Wicked runners!  

 

Tim Short, Doug Bollen, Beth O’ Grady, and Anni Rose Willis do a quick pose for the camera

 

 

Members of Wicked meet the Mayor of Salem

Published
by
Tim Short
on November 8, 2008
in Uncategorized
. 0 Comments

Mike and Jen Toomey with Salem Mayor Kim Driscoll

Looks like Wicked may have a new friend in Salem. On Friday November 7th, Mike and Jen Toomey met with Mayor Kim Driscoll to talk about the upcoming trip out to Lake Placid, NY. As many of you know the City of Salem Park & Rec Department along with Toomey Sports will be sponsoring The Lake Placid Half & Full Marathon Trip. The Toomeys also received some much-deserved congratulations from the Mayor for being Wicked’s 100th and 101st members. Mayor Driscoll was also presented with a Wicked Running Club t-shirt. Does this mean we will see the Mayor running with Wicked on Saturday mornings?? Well the only way to find that out is to be at Forest River Park every morning at 8am!

 

“Ask the Running Expert”

Published
by
Tim Short
on November 6, 2008
in "Ask the Running Expert" and Uncategorized
. 0 Comments

The bug has hit-after running 4 half-marathons and maintaining 20-25 miles on average a week, I have signed up for my first marathon in May, 2009.  With this 7 months away, I have lots of time but also want to be sure and not lose what I have gained up to this point My goal is to finish the marathon strong and smiling.  What training plans do you recommend and what key steps do you have for avoiding injury?  Any good training books or programs that you recommend?  (I usually use Runner’s World’s moderate plans.)

Most coaches recommend increasing mileage slowly—no more than 20% per week (an increase of 5miles a week seems to be fine for most people), with your long run being no more than 25% of your weekly mileage. I recommend incorporating down weeks every 2 to 3 weeks to allow recovery and enhance the benefits of all your hard training. For example, once you hit 30 miles, you might run that for 2 weeks, but then go back to 25 or even 20 for a week. You would then go up to 35 for 2 weeks. Please note that under special circumstances, you may choose to run a very long effort before your marathon (18-20 miles). Since you are new to marathon, this effort should be treated like a race effort for preparation and recovery.

7 months gives you lots of time to prepare, but you will want to have specific hard efforts and target races to make sure your training is on track and to give you some focus. The ultimate guru on running is Dr. Jack Daniels and I highly recommend using his book as a reference for determining paces for you various workout types.

Quick Tip:

Consumption of food with 30 minutes of completing an event or hard effort decreases the amount of time to recover. By consuming carbohydrates or a mixture of lean protein and carbs, you maximize the uptake of glycogen stores and reduce recovery time from an average of 72 hours to 24 hours. Why is this important? Depleted glycogen stores (or stored sugar) can lead to muscle breakdown and increases the risk of injury. (from Jackie Berning, PhD and Nutritional Consultant to the Denver Broncos)

Keep those questions coming!! Email Jen Toomey at jen@toomeysports.com.

Finally, the Monroe Dunbar Report!

Published
by
sheabilly
on November 4, 2008
in Uncategorized
. 0 Comments

 

 

Stephanie Cooper looks pretty serious here as she conquers the trails (always lovely in pink)

Bill Morse wades through treacherous waters trying to maintain his balance getting to the other side

This report on the Monroe Dunbar 10.2 mile trail race on October 12 just in from Dan Cooper.  It took him a couple weeks to get it “just right!”

Wicked was well represented at the recent Monroe Dunbar race.  Stephanie Cooper, Bill Morse, Jay Curry, and I made the trek out to the far corner of the state.  It was well worth it as the Monroe Dunbar race exemplifies why I prefer trails.  You have quad burning ups and downs, stellar views, crazy obstacles (rivers!), and best of all, the company of good friends.

 

 

Jay  Curry  1:45:07
Dan  Cooper  1:45:10
Bill  Morse  1:57:05
Stephanie  Cooper  2:28:06

Thanks for the report, Dan.  We look forward to many more similar in depth accounts of your races! Seriously, with no tongue in cheek here, aren’t those pictures awesome!  Congratulations, all!

 

Wicked Cleans Up At Inaugural EBSB Challenge in Peabody

Published
by
sheabilly
on November 2, 2008
in Uncategorized
. 3 Comments

Liz Touchette (1st), Deb Touchette (2nd), Tim Short (1st), James DeLuca (2nd)

front:  John McDonough, Melissa Jaynes, Beth O’Grady, Tim Short

back:  Steve, Liz, Deb Touchette, Billy Shea, James DeLuca, Doug Bollen

Under sparkling sunny skies with cool autumn temperatures, Wicked runners pioneered a new race, the EBSB Challenge in Peabody Sunday morning, sponsored by the East Boston Savings Bank.  A combination 5K and 10K+ (it actually measured out at 6.78 miles), Doug Bollen, 50,  tackled the 5K, finishing 1st in his newly achieved age bracket.  It was disappointing that he did not get the recognition (a trophy) he deserved because this race chose to categorize the age group at 40-99! BULLETIN! BULLETIN!  DOUG DID INDEED GET A TROPHY FOR SECOND PLACE MALE IN HIS AGE GROUP.  THIS IS DOUG’S FIRST EVER TROPHY. CONGRATULATIONS!!!! Doug also won a $20 gift card to Starbucks. (Eat your heart out, Chip!) The remaining Wicked runners ran the longer distance, learning early on in the run that the claim of a flat course was a bit exaggerated.  Still, it was a near perfect day to run, and Wicked, indeed, ran well.  Congratulations to Tim Short and new member James DeLuca who finished 3rd and 4th overall while also achieving honors in their age group.  No slouches to award ceremonies, Liz and Deb Touchette also picked up awards in their age categories. Deb also won a neat prize in the raffle–an Ipod Nano!!! This after winning $50 in a race last week!  She’s a lucky lady.  And, like Doug in the 5K, the “older” runners in the 10K+ were also placed in a category from 40-99.  Among the 50 yr. olds, “yours truly” placed 1st followed one second later by Steve Touchette, finishing 2nd.  It was great running with Steve again; it’s been a long time since we maintained the same pace (Steve is usually faster!).  Steve also likes to see his name in print here, and that is why I’m mentioning him so many times.  And since I very unsportsmanlike passed him as we approached the chute, I’m feeling a little guilty (but not that much!)  And how about that Beth O’Grady who continues to have her best running year ever.  Once again Beth achieved a PR, this time for the 10K range. The award for “sticking with each other” providing mutual support and finishing in tandem goes to Melissa Jaynes and John McDonough.

This was a well run race that I predict will grow in popularity in the coming years.  One nice feature of the small field of runners was the “individual attention” we got on the roads.  Numerous Peabody police were out there on motorcylces escorting us, making each of us feel what it must be like to be the lead runner in a race (Well, I know Tim knows the feeling, but for the rest of us…..) And the long sleeve autumn colored cotton t-shirts seemed to get the “thumbs up” approval from all the fashion critics.  Speaking of “thumbs up,” all you Wicked runners need to study carefully Tim’s hand in the picture aobve.  Start practicing; it’s the new Wicked hand gesture signifying our solidarity as members of that super great Wicked group called the Wicked Running Club.  A shout out to supporters Nicole Bevington and Dan Chick who provided Wicked support and photographic assistance during the race.  For results check out EBSB Challenge.