Mile BY Mile
N o v e m b e r
Upcoming
Events
2 0 1 4
4 2
Run Around Hopkinton Relay
Submitted by Maureen Carey
11/15—HRC
Holiday Party
The Run Around Hopkinton Relay
was a fantastic beautiful fall day in
Hopkinton. We could not have asked
for more. It was a great day to get together and run!
11/22—Jim
Montalto
Hosted Run
 12/6—Liz
Ricketson
Jingle Bell Run
I s s u e
A Gigantic Big THANKS to all the Volunteers at this years Run Around
Hopkinton Relay!
This year, there was certainly "strength in numbers." A big thanks to all the
volunteers, without whom this race could never happen.
You stepped up, and you were brilliant! Best of all I know we all had fun! We
are a small race but a successful one.
Together we raised approximately $3,000 for the MetroWest YMCA.
Club News
2-3
An extra thanks to Cindy Maher and Mike Kelly. Cindy efficiently put together
the Race Operations and Logistics down to the GPS coordinates. Without
those maps, charts and graphs, the race
may have been a different type of day!
Mike handled all the permitting and
legal formalities that go into race planning.
Hosted Runs
4
Here’s a listing of the top five teams:
Events
5
P.T. Corner
6
1)
2)
3)
4)
5)
Find us on Facebook!
Inside this
issue:
Recipe Roundup 6
I’m a Runner
7-8
Calendar
9
Northeastern Men, 2:30:24
Northeastern Coed, 2:54:08
lower case N’s, 2:55:28
Killer Bees, 2:57:09
Northeastern Women, 3:00:59
Congratulations to All Run Around
Hopkinton Finishers!
Mile By Mile
Page 2
Club News
HRC Annual Meeting News
New Board Members
The HRC annual meeting took place
on November 1st. Besides drawing
numbers for the Boston Marathon
(see below), the following board
changes were made:
New Treasurer: Teresa Medeiros,
[email protected]
Running Groups
on Ning
To take full advantage of your HRC
membership, use our Ning website
(www.runhopkinton.ning.com) to
coordinate runs with other members.
Join a group to receive notifications and
updates on start times and locations. For
Ning registration questions and
instructions, contact Jim Montalto at
[email protected].
New Membership Director:
Jim Montalto, [email protected]
A HUGE thanks to Wayde Marshall
and Dara Dalmata for their hard
work and many contributions to the
Board and HRC! Welcome and
thanks to Teresa and Jim for stepping up to serve on the Board.
Boston Marathon Lottery Winners
Each year the HRC receives a limited number of invitational entries
(typically ~5) from the BAA for the marathon. The entries are distributed
to members of the club through a lottery system. This year’s drawing took
place during the annual Club Meeting on November 1st.
Once the club receives the numbers from the BAA, they will be distributed
to our winners in the order in which their names were drawn. Others on
the list will be alternates.
Congratulations to all our marathon lottery winners (listed below in order
of the drawing):
1)
2)
3)
4)
5)
6)
7)
8)
9)
Jon Lurie
Maureen Carey
Wayde Marshall
Rebecca Martin
Ellen Fanning
Dave Pete
Mike McNamara
Michelle Kinsella
Dave Sampson
In addition, one of the changes to the lottery policy this year was the inclusion of a board discretionary number to be awarded to one of the marathon
lottery entrants. Criteria that went into the selection of the decision included enthusiastic participation in the club, giving back through volunteer
efforts, leadership, and contributions over time.
The board is very happy to announce that this year’s discretionary number
was awarded to Janice Barry. Congratulations Janice!
Not Wicked Early Weekday
Runners
For those who run during the week, but not at
the crack of dawn
Maureen’s Nine Milers
Nine mile runs on Mondays at 5:50 am
Speedwork Group
Speed workouts at Hopkinton High School
Indoor/Outdoor Track
6@6
Six mile runs on Thursdays at 6 am
HRC Pub Run at Cornell’s
Three to five mile runs from Cornell’s at 6:30
pm on Thursdays followed by beverages
Saturday Runs
Runs start at 7:30 am in Hopkinton Center (15
Main St) unless there is a hosted run (first
Saturday of each month).
Long Run Group
Use this groups to coordinate long distance
runs. Usually coincides with the Saturday
Runs
Couch to 5K
For new or returning runners at Hopkinton
High School Track on Sundays at 8:00 am
Trail Runners
Use this group to coordinate trail runs
Road Warriors
For travelers to suggest out-of-town running
spots
Mile By Mile
Page 3
Club News
Don’t Miss the Annual
HRC Party
New Members:
Chris Beauregard, Upton
Lourdes Bernal, Marlborough
Don Brown, Hopkinton
John Freeman, Southborough
Charla Green, Hopkinton
Adrienne Hatch, Westborough
Emily Lowe, Southborough
Anna Nadolski, Milford
Nicole Simpson, Hopkinton
Scott Stanney, Ashland
Carol Svirsky, Holliston
David Talmanson, Holliston
Susan Van Waveren, Upton
Cal Webb, Hopkinton
HRC Jacket Orders
Save the date and find a babysitter for mapmyfitness Account
HRC's Annual PARTY!
HRC now has a mapmyfitness account containing all of our maps. You
When: Saturday, November 15,
will be able to log in and view the
5:30—7:30pm.
maps, and add your own if you’d like.
Where: Firefly's, Marlborough
Ed Mitchell has been nice enough to
Why: Enjoy a night out with your
offer his expertise in getting the maps
running friends, a BBQ buffet dinner, we already have to this new account
cash bar, pool tables and live music
(thank you, Ed!). We will be working
from 80's tribute band, ScatterShot!
to get as many routes posted as we can.
How Much: Free for HRC Members,
Log in at: http://www.mapmyfitness.com
$15 for non-members (pay cash or
check at the door).
Username: [email protected]
RSVP: To the Event on Ning by
11/12! If you are bringing a guest,
email Jon Schwartz
([email protected]).
Password: runhopkinton262
Due to popular demand, we are reordering the Hopkinton Running
Club Full Zip Jacket featuring embroidery on the front and back.
Whether wearing it as an “around town” coat or during cold runs, the
HRC jacket always looks good while keeping you comfortable.
New this year, we are also offering a slightly different Men’s Quarter
Zip in solid royal blue with front and back embroidery AND a Women’s Quarter Zip (long sleeve shirt/light pull over) in solid black with
HRC logo on the front only.
Samples of the new items will be available at the Annual Party on November 15th (see story above). The HRC Board is also subsidizing
part of the cost, so all items are just $40!
Order at http://runhopkinton.org/order-jackets/
Due by
November 19th
We strongly prefer that all orders be handled via PayPal. Note: You
do not need a PayPal account to order an item. You can pay with a
credit card and no account. Click on "Check Out" instead of "Check
Out with PayPal." If you need to make other arrangements, please
reach out to Carly Grant ([email protected]) or Dawn Smith
([email protected]).
Mile By Mile
Page 4
Recent Hosted Runs
Thanks to All Hosts!
Host a Run!
Hosted runs are one of the
best parts of our club.
Runners love new routes and
the socializing afterwards is
what makes our club special.
As a host, you will receive up
to $40 in reimbursement to
cover costs for providing
food and beverages. Hosting
a club run also counts
towards the volunteer
requirement for the Boston
Marathon Lottery.
Steve & Diana Beck, August 2
If anyone is interested in
hosting a run on the 1st
Saturday of any month...or
any other time...they can
contact Jon Schwartz at
[email protected]:
Carly Grant, September 7
Find us on Facebook!
Dennis & Cindy Maher, October 11
Mile By Mile
Page 5
Events
Holiday Races
Submitted by Susan Marshall
Turkey Trots, Jingle Bell Runs and First
Day Races are more and more popular
each year. If you’re looking to participate in one of these races, check out the
following list and click the links for
more details:
Thanksgiving
Day Races
Gobble Road
Race, 5K and 10k,
Southbridge ,
10:00AM
Medway Turkey Trot 5K, 7:30AM
Southborough Gobble Wobble 5K,
8:30AM
Stow Gobbler 5K, 8:00AM
Turkey Trot for the Memory, 5M,
Shrewsbury, 8:00AM
Jingle Bell Runs
Jingle All the Way
5K, Sudbury, 12/13,
10:00AM
Jingle Jaunt 5K, Sutton, 12/13, 10:30AM
Somerville Jingle Bell Run, 2.5M, 12/14,
11:00AM
New Year’s Day Races:
1st Day 5K,
Whitinsville,
11:00AM
Freezer 5 Miler,
Sterling, 11:00AM
Read Set 1st Run, 5K and 10k,
Lowell, 11:00AM
Run with Simon
Wheatcroft
Submitted by Emily Pilotte
Simon Wheatcroft is an ultrarunner from England with a
rare eye disease.
With the help of RunKeeper and
Airbnb, Simon ran from Boston
to NYC over the course of 9 days
AND ran the NYC Marathon. He
traveled through Hopkinton on
October 23 and 24.
Thank you to Emily Pilotte and Jeff Howard for their help in
organizing the run for HRC members. Thank you to Mike
Barry, Dara Dalmata, Jeff Howard, Jonathan Meltzer, Graham Pettengill, and Amanda Watters for running with Simon!
Page 6
Mile By Mile
P.T. Corner — To Roll or Not to Roll
By James Casady, MPT-Hopkinton Physical Therapy
The foam roller was introduced to the sporting world in the 1990s and
has been gaining popularity ever since then as an important tool for athletes. Any quick search of the internet for foam rollers yields products of
every shape, size, and texture imaginable. The question for most runners
remains though, what is the foam roller and why should I use it?
The foam roller is usually a 6” diameter dense foam cylinder between 12”
and 36” in length. There are many choices for firmness of the roller as well as
texture (knobs, bumps, notches, ridges, etc). The roller is used to literally
roll over soft-tissues in the body in hopes of some physiological benefit.
As more and more research has been conducted, the efficacy of the foam roller
is no longer in question. Numerous studies point to benefits including increased
range of motion, faster recovery after work-outs, improved circulation and
cardiovascular benefits, as well as neural adaptations that reduce pain levels
in various muscle groups and other tissues like the IT Band. Now that these
benefits have been established, it is important for runners to understand
when and how to use the foam roller.
The most common application for runners using the roller should be prior to any run. Rolling out either the
muscle groups to be used or muscle groups known to be tight and problematic will help prepare the tissues
for the run. Using the foam roller prior to your run will increase the circulation and range of motion of the
muscles without causing the loss of power output that prolonged stretching induces. Rolling after a workout or race appears to decrease pain levels and improve range of motion for an overall faster recovery. Using
the foam roller before or after running will help prevent injuries. Many resources are available to demonstrate and discuss the specific techniques runners should practice with the foam roller. A quick google
search of ‘foam rolling for runners’ will yield both articles and videos.
PR Running in Westborough will also be hosting a foam rolling clinic
on Wednesday December 3rd at 7pm. This will include a brief talk
and then a short class demonstrating foam rolling techniques for
runners. PR Running does request that you call and RSVP prior to
the event so that they can plan appropriately for space.
Recipe Roundup Sage and Cinnamon Chicken
Submitted by Susan Marshall (Source: Civilized Caveman Cooking)
6 chicken drumsticks
2 tablespoons grass-fed butter (or coconut oil) melted
1-2 tablespoons sage
1 tablespoon cinnamon
Sea salt and black pepper for taste
Preheat oven to 400 °F. Rinse your chicken under cold water and pat dry. Use 1-2 teaspoons of melted butter to coat
the bottom of your roasting pan. Use the remaining butter to rub all over the chicken pieces and then season with the
sage, cinnamon, and salt and pepper to your taste liking. Arrange in your roasting pan making sure not to crowd and
then bake at 400 Degrees for 30 minutes. Reduce heat to 350 and continue baking for 15-30 minutes or until a thermometer inserted in the drumstick reads at least 165 °F. After cooking, remove from the pan, place on a plate and tent
with aluminum foil for 10 minutes before serving.
Page 7
Mile By Mile
I’ M A R UNNER
Wayde Marshall
Occupation: Sales & Marketing VP
Spouse: Susan
City of Birth: Bangor, Maine
Children: Halle and Paige
Can you tell us a little about yourself?
I have lived in Hopkinton, MA for the last 16 years and been a member of the running club since the year it
started in 2003. I have been married to Susan for the last 21 years and have two daughters, Halle, 14 and
Paige, 11. I run sales and marketing for a small consulting company.
What are your running goals?
1) Break a 5 hour marathon time again
2) Reach the Beach Ultra team
3) 50 Mile Ultramarathon.
What is your best running accomplishment?
I think my best running accomplishment was when I ran the Vermont City Marathon in 2003. It was by far
my best managed race and to this day my marathon PR at 4:31. This race was also a 50 minute improvement
over my first marathon just 6 months earlier.
What is your best running memory?
Even though this is a recent memory, it’s still a great one! I participated in my first Reach the Beach relay.
What a great time we had! Who knew you could have so much fun by running for 35 hours with 12 other people?
(Continued on Page 8)
Page 8
Mile By Mile
What is your worst running memory?
Probably the most disappointing memory I have is when I was training for the Disney marathon in 2004
and worked for over a year to get my times down and to finish in under 4 hours. With only two weeks to go, I
found out I needed some minor outpatient surgery right away. It was nothing serious but I was under strict
orders to not exercise for a month. When I asked if that meant not running any marathons, they laughed
thinking I was making a joke, unfortunately I was not….
Something people don't know about you (non-running)
I grew up in Maine and was very involved in all aspects of music performance growing up. I was once one of
the top rated high school trombone players in the state of Maine. I have performed with a number of music
ensembles including marching in Ronald Reagan’s second inaugural parade in 1984. I am also rated at the
Strong Expert level in backgammon. I’ve been known to win a few poker tournaments in my life as well!
What drew you to the club?
I was really looking for a way to connect with more people in town and to have additional people to go running with especially on those cold February mornings where I did not want to get out of bed!!
November 2014
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
9
10
117:30PM
12
Board Meeting
16
17
18
19
23
24
25
26
30
7:30AM
Club Run
6
7
8
Deadline to
RSVP for
Holiday Party
13
14
15 *5:30PM
Deadline to
Order HRC
Jackets
20
7:30AM
Club Run
Holiday Party
27
See Holiday
Races pg. 5
21
22
28
29
7:00AM Jim M.
Hosted Run
7:30AM
Club Run
*ALSO 7:30AM Club Run
Page 9
Mile By Mile
HRC Board of Directors 2014
President
Vice President
Secretary
Treasurer
Membership
Training
Social Chair
Communications
Lisa English
Jessica Pray
Jennifer Fischer
Teresa Medeiros
Jim Montalto
Emily Pilotte
Jon Schwartz
Janice Barry
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
December 2014
Sun
7
11:00AM
Somerville
Jingle Bell Run
Mon
Go to the Ning website for specific
dates and times for running groups.
Tue
1
2
8
9
Wed
3
7:30PM
Board Meeting
7:00PM Foam
Rolling Clinic
@PR Running
10
Thu
Fri
Sat
4
5
6
11
12
13 *See Holiday
7:30AM Jingle
Bell Run
Races pg. 7
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
7:30AM
Club Run
*ALSO 7:30AM Club Run
January 2015
Sun
7:30AM
Club Run
7:30AM
Club Run
Mon
Tue
Wed
Thu
1
See Holiday
Races pg. 5
Fri
Sat
2
3
4
5
6
7
8
9
10
11
12
137:30PM
14
15
16
17
Board Meeting
18
19
20
21
22
23
24
25
26
27
28
29
30
31
TBD
Hosted Run
7:30AM
Club Run
7:30AM
Club Run
7:30AM
Club Run
7:30AM
Club Run