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“Ask the Running Expert”

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

“Ask the Running Expert”

Published
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Tim Short
on October 30, 2008
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Here is our first installment of “Ask the Running Expert”. If you have a question you would like Jen Toomey to answer, send her a email at jen@toomeysports.com.

Question: I am currently running one 10 mile run and four 5 mile run’s per week. I plan on gradually increasing my 10 mile run to a 20 mile run, over the next two months. I was not planning on changing my 4 support runs. My question is: What are your thoughts on this plan, and do you have any recommendations?

Answer: Congratulations on your commitment to running. The long runs are very important to your overall aerobic development and also to prepare your body to use glycogen and fat stores while you run. This is especially important if you are training for a marathon. Typically, your long run should be no more that 25% of your weekly mileage and no longer than 2 hours. Running more than this breaks down your body and significantly increases your risk for injury.

The runs in between your long run help strengthen your bones and muscles.. The number one problem I see with training for a long race is that the athlete develops a minor to serious injury while training for that race. Often times athletes don’t step on that starting line 100% healthy. If you are a new to training or new to training distance, I would not recommend that you start running 50% of your weekly mileage on one day. There are psychological benefits to running that 20 miles but unless your are running that distance in around 2 hours, the risk of injury far outweighs the benefits of going that long.

A good strategy to help you get fit for your race is to 1) increases the intensity of one of your runs, even adding in interval training. This really helps your become a more efficient runner. 2) For the time being keep the total time of your long run the same, but increase the effort level for the last 30 minutes. 3) Pick two non-consecutive weeks to run long runs. For example, if you are racing a marathon, 6 weeks and 4 week before plan on running 2 hours. 4) add in an injury prevention program.

 

“Ask the Running Expert”

Published
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Tim Short
on October 23, 2008
in Uncategorized
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“Ask the Running Expert” is a new addition to the Wicked web site that will debut next Thursday. The post will appear weekly on the front page of the web site and will give Wicked runners a chance to ask those burning questions that have been bugging them for so long. I’m sure we all have a question or two that we would like to be answered and may not know who to ask or where to find the answer. I know I do. 

I’m happy to announce that our very own Jen Toomey will be answering your questions. Each week Jen will pick out questions sent in by members of Wicked. Then check in on Thursday to see if your question was picked! Even if your question wasn’t picked there might be a question that was answered that could help you and your running.
 
Please send all questions to Jen Toomey at jen@toomeysports.com. I hope everyone enjoys this new addition to the Wicked web site. Go Wicked!!

Salem Witch City 5k

Published
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Tim Short
on October 21, 2008
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With so many Wicked runners out and about this weekend it was hard to keep track of everyone. But thanks to new member Daniel Barrett we have results and some photos from the always popular Salem Witch City 5k.

Daniel Barrett and Gail Gordon Running their first race as Wicked Running Club Members

 There were some great performances as well. Jason Barnes was the over all winner of the race with a time of 16:50. Annie Rose Willis came in 1st Female Overall and Gail Gordon came in 2nd Female Age Group 30-39. James Deluca also came in with a strong run and placed 2nd in the Male age group 20-29. And our very own web master Aaron Toleos was spotted racing to the finish with a great time of 20:09. Oh and Dan Barrett had a PR!! Great job everyone!

 

 

 

 

 

Peter Raymond looking “Wicked” good, wearing a Frosty Four shirt and a Patriots hat

 1 Jason Barnes          8   1/45   M4049 45 M SALEM         MA 16:50  5:25

6 James Deluca          453   2/35   M1929 25 M BEVERLY  MA 18:59 6:07

12 Annie Rose Willis    494   1/73   F1929 28 F DANVERS  MA 19:49 6:23

34 Daniel Barrett        75   9/45   M4049 46 M LYNN     MA 21:49 7:02

35 Gail Gordon          371   2/100  F3039 37 F LYNN     MA 21:54 7:03

87 Sharon Tassel        40  13/100  F3039 38 F NAHANT  MA  24:50  8:00

88 Maria Ramirez       316  14/100  F3039 39 F SALEM   MA  24:50  8:00

135 Kenneth Hewson      297  29/45   M4049 40 M BEVERLY  MA 26:43 8:36

149 Peter Raymond       465  32/45   M4049 47 M SALEM    MA 27:09 8:45

199 Shari Hewson        296  19/48   F4049 46 F BEVERLY  MA 28:36 9:13

221 Michele Campbell    260  45/100  F3039 36 F SALEM    MA 29:18 9:26

419 Trisha Pini         356 100/100  F3039 39 F SALEM    MA 51:57 16:44

 

Wicked in the Salem Evening News

Published
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Tim Short
on October 17, 2008
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We all know how great the members of Wicked are, but have you heard of their latest accomplishments? Well if not check out page two of the 10/17/2008 edition of the Salem Evening News to see our very own Beth O’ Grady & John Bosse being mentioned for their great performances and good deeds.  If you can’t seem to find a news paper just continue reading and good luck to everyone racing this weekend!

Baltimore Beth

Beth O’Grady, one of the driving forces behind the Salem Boys & Girls Club, just can’t stop running.

She was in Baltimore last weekend where she ran a marathon in four hours, 13 minutes — a personal best. That was a good time considering it was a hilly course.

Legal loss

Salem’s John Bosse is heading west to become Berkshire County’s newest assistant district attorney.

The 1998 Salem High grad has been working in the city’s legal department for the last four years, starting as an intern before being promoted to full-time work two years ago.

“It’s been wonderful, thanks in large part to (City Solicitor) Beth Rennard. She’s been my mentor as a young attorney,” said Bosse, 29, whose mother, Linda Bosse, is a Salem High teacher.

His last day at City Hall is today, but he plans to make plenty of visits back home as a member of Salem’s Wicked Running Club.

By the way, two weeks ago, he finished the Wicked Half Marathon in a time of 1:43:07

Wicked invades Chicago

Published
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Tim Short
on October 10, 2008
in Uncategorized
. 2 Comments

Update on the Wicked happenings in Chicago.

There are just a few hours to go before a small army of Wicked runners take to the streets and neighborhoods of Chicago. We’ve all done a liitle sight seeing and have been to the expo to collect our race numbers. Now it’s time for the classic pre race dinner, pasta!! Next update will have pictures of the pasta dinner.

Great job to all who are running this weekend. There have been some great performances!

Running around Lake Winnipesaukee

Published
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Tim Short
on September 22, 2008
in Uncategorized
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Check out these Wicked happy competitors! (More pics in the Picture Gallery)

This is the first of three stories to come from the team captains/coaches/cheerleaders;Doug Bollen, Rich Tomlins, and Tim Short

Wicked Good Job by the Wicked Running Rebels
Story and Results By Coach Bollen

I was thrilled with the performance of everyone on my team. It was an exciting day, and the Rebels showed up early at the Funspot ready to run, provide aid to fellow runners and most of all have fun! If you haven’t run the Lake Winnapausakee Relay, you will be in for a shock as the hills are unforgiving, long and steep, and most legs are tougher than almost any other road race you have run. The weather was perfect- nice fall crispness in the air and sunny.  Fred Bollen led off with a strong first leg from the Funspot and ran 10.8 miles thru the hills to Gunstock. John Paul Bosse ran a strong second leg all the way to Alton Bay smiling and talking to competitors, which led his coach to yell out the car window for him to concentrate on running! Jason M. was given the torturous leg 3, perhaps the toughest 9 mile course anywhere this side of Mt Washington. He battled hill after hill and once he was finished, he said he enjoyed the challenge and looks forward to coming back next year!! It is hard to describe to first time relay people how tough this course is until you run it.  Eileen Dunn filled in as a backup and held her own running an excellent 4 mile leg. Eileen filled in last year also, so when she says she will be a fill in, you know you can count on her when the chips are down and she did a great job. Beth ran the 10.8 again this year and continued her run with another personal record as she has PR’d in just about every race this year. She turned in an excellent time for the Rebels.  I had the pleasure of doing leg 6 and the beauty of it was that we had the Wicked lead by 50 second, with Coach Rich Tomlins full of fear ready to submit!  Moe Kelley was in for his first Lake W  experience running the rolling hills of leg 7 for 8.6 miles. He enjoyed his run so much, he wants it again next year!! I love hearing that because our runners love the challenge and that’s what it is all about. He gave it a great run.  Annie Rose Willis turned
in the fastest time of the day for the Rebels, flying up and down the steep hills as our anchor passing a good number of teams to keep our team moving up the ranks in the standings. One of her hills was over a mile straight up, yet she still averaged one of the top times per mile for the entire Wicked Club, she was amazing!! Overall our Running Rebel team had a great day and lots of fun. Its such a fun day that it is over in a flash. Special recognition goes to our support team of Fred’s wife Debbie and Jason’s wife Holly who provided a lot of assistence and aid to the team. Not sure how the teams will be made up next year. I would be thrilled to keep this team intact and come back better than ever, but we also remember that we are part of the great Wicked Running Club and will do what is best for the club at large!

Lake W 2008 Wicked Running Teams

 

45 WICKED 8 LEGS MEN OPEN  Capt. Rich

Leg    Place           Time           Mi/Mile       Runner

1        74               1:28:21       8:15            Rachel

2        80               1:33:56       8:32             Shana

3        11               1:03:28       6:49            Rich

4        47               32:50          8:13            Ken

5        74               1:35:55       8:53            Mark

6        75               59:09          9:15            Sherri

7        14               59:05          6:57            Danny

8        10               28:09          6:24            Mike

Total       47            8:40:53   8:01

 

31 WICKED RUNNING REBELS   Capt. Doug

Leg    Place           Time           Mi/Mile       Runner

1        82               1:33:06       8:42            Fred

2        42               1:22:20       7:29            John Paul

3        66               1:20:50       8:42            Jason

4        53               33:36          8:24            Eileen

5        65               1:31:27       8:28            Beth

6        43               51:44          8:05            Doug

7        42               1:07:10       7:54            Mo

8        19               30:35          6:57            Annie

Total       52            8:50:48   8:10

 

95 WICKED GR 8                  Capt. Tim

Leg    Place           Time           Mi/Mile       Runner

1        87               1:36:00       8:59            Karen

2        59               1:28:06       8:01            Tim

3        46               1:15:26       8:07            John M.

4        57               34:40          8:40            Sarah

5        94               1:55:13       10:40          Amber

6        53               53:36          8:23            Jim

7        68               1:12:08       8:29            Maria                  

8        7                 27:17         6:12            Tim

Total       73            9:22:26 8 8:39

Extra, Extra, read all about the…Wicked Running Club!

Published
by
Tim Short
on September 15, 2008
in Uncategorized
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Have you seen the September/October edition of New England Runner Magazine yet? It seems that Wicked has made it big, as the Club is mentioned in the Club Notes section. Keep reading to find out what NER is saying about the Wicked Running Club.

And Speaking of taking root, there is a new club on the block. The Wicked Running Club, with more than 85 members (over 100 members currently!!), is based in the city of Salem, Mass., hence the “Wicked” moniker. The club, formed by Mike and Jen Toomey four years ago, is now on the move. The club staged its first race with 300 runners, the Wicked Frosty Four, last January. The popular success of the race allowed the club to initiate a scholarship program that will award four $500 scholarships in 2009 to student athletes from the area. Interested in learning more? You can find the club at www.wickedrunningclub.com.

How is that for a little PR?? If you would like to read more great articles, pick up a copy of New England Runner at your local Barnes & Noble or Boarders book store.

New England Runner

Club Notes

By Lonny Townley

September/October Issue

pg. 54

Wicked Fun Family Cookout

Published
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Tim Short
on September 12, 2008
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The Wicked Fun Family Cookout was a huge success, even though the weather was not as as spectacular. The food was amazing! Dan Leadvaro, Patrick Smith and Dan & Stephanie Cooper did a wonderful job showing off their cooking skills as they took turns on the Grill. They should have their own show(s) on the Food Network! There was also some really good ice cold beer to be had as Doug Bollen had a few cases ready to go in the fridge. 

Mike & Jen Toomey w/Rich Tomlins showing off their pearly whites 

But, the night was not just about food and beer. As promised there was a special announcement. Recently Wicked passed the century mark in terms of membership. Much of the success and growth of Wicked (especially over the past few months) can be attributed to Mike and Jen Toomey. It was decided that since these two were not only founding members, but are still a positive influence, they should be the 100th and101st members. Oh, and they were also given lifetime membership to Wicked! How great is that!?!?

The best race director (Doug Bollen) in the country w/ Club President Rich Tomlins

There have been many faithful people who have stepped up to the plate and have done some incredible things for Wicked over the past four years. But, there is one person that has been with the Club since day one, and has been there through thick and thin. Doug Bollen is that person that does so much, yet maybe never really gets that thank you he deserves. Well, the Club wanted to make sure he knew just how much we appreciate all the stuff he does. Along with a plaque given to him on behalf of Wicked, Doug was also presented with a lifetime membership.

Thank you to everyone who came. It was a great time and hopefully there will be another party coming up soon!  

 

 

Wicked takes on Lynn Woods

Published
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Tim Short
on August 21, 2008
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getting ready to run the Woods!

Members of Wicked get ready for the big race

What would a night in August be without a run through the Woods? Lynn Woods that is! The annual Lynn Woods Relay took place on August 20th, and it did not disappoint. The festivities kicked off around 6pm and from there it was a battle between some pretty funky teams. Part of the fun of any relay race would be looking at the team names. From Fear the Dear to Team Mcclovin, each relay team name can inspire or just make one laugh. Not to be out done by the runners on team Needs-A-Haircut would be our very own relay teams. We had Wicked Awesome, Wicked Divas, Wicked Testosterone, Wicked Weary, Wicked Senile, and Wicked Mixed Up.

Dave Dixon showing off his new Wicked Apparel

This was the first year that Wicked had 6 teams particiapte in the Lynn Woods Relay! What a great showing! There were some new faces and some hardcore veterans navigating the trails. One of those new faces was Emily Barnes (Emily is Jason Barnes daughter).  She filled in at the last second when team Wicked Awesome had an unfortunate run in with the injury bug. With all the fun being had, it was great to see so many Wicked runners out on the trail. Our very own expert photographer Chip Bott was taking some nice shots of runners coming to the finish, so look for those very soon! Oh and the team photo (should be up soon) was taken by Deb Touchette.

The Club also brought home some serious hardware. In the Men’s Open Division, the manly Wicked Testosterone team captured 5th Place. In the Senior Men’s Division the Wicked Senile guys took 3rd place. A big congratulation goes out to the Wicked Diva’s who brought home a solid 2nd place performance. Great job to all who ran!! You can find the team results under the race results tab or  click here to go to the Lynn Woods website to find the full results.