Here’s the August 2018 Newsletter. Thanks for the articles. Keep writing and running!
Table of Contents
- 3rd Annual UVRC Picnic at Storrs Pond by Lee Peters
- Letter from a Board Member by Alex Hall
- Ask the Coaches
- Couch to 5k!
- Killington Mountain by Ellie Ferguson
- Mad Marathon Relay by Nancy and Geoff Dunbar
- Roy Benson by Kim Sheffield
- Run to Home Base by Julia Neily
- Things I See When I Am Running by Lori Bliss Hill
- UVRC Runner Profile: Lori Stevens by Mary Peters
- The Survey Says!
By Lee Peters
The club will meet at Storrs Pond Recreation Area on Thursday August 9th at 5pm for a 5K race and BBQ-style picnic. If you plan to attend, please fill out this Google form so that we have an idea of numbers:
Please arrive at Storrs Pond via the usual entrance (GPS address: 59 Oak Hill Dr. in Hanover) and tell the person working at the gate that you’re there for the UVRC event. The race will start at 5:30pm, so please plan accordingly! You will be able to see the group gathering for the race from the parking lot. The race will follow the Fiddlehead 5K course, which is the same as last year.
After the race, please make your way to the Bryne Pavilion. We will have volunteers at the end of the race to guide you in the right direction – it’s only a short walk (or cool-down run) from the race’s finish, right next to the pond. Feel free to jump in and go for a swim to cool off, we’ll have our own beach! The club will provide all of the staple items of a BBQ (burgers, veggie burgers, hot dogs, buns, toppings, and condiments), but please bring a side dish (e.g. chips, salad, pasta salad, fruit), dessert, or drink (alcoholic beverages are fine as long as you are over 21). You can leave these in your car during the race or bring them over to the Bryne Pavilion before we get started.
If you are interested in volunteering, please let me know on the Google Form. We need people for set-up, break-down, and preparing/serving food. Thanks for your help!
I’m happy to answer any other questions, just send me an email.
- RSVP using the Google form above
- Be at Storrs around 5pm if you plan to run the 5K
- Race starts at 5:30pm
- Picnic starts after the race, food will be ready around 6:15/6:30 at the Bryne Pavilion.
See you on the 9th!
All the Best,
As many of you heard at Roy Benson’s talk at Floren Varsity House, one of the secrets to becoming a stronger runner is a strong training regimen. When I look back at my own training logs for the past few years I can’t help but notice how sporadic my mileage is. The main culprit? Time management. However, I’ve been utilizing a few techniques that certainly help me get out there more often than I otherwise would. It all comes down to being ready to run, regardless of time and place.
A couple years ago I started keeping a milk crate in my trunk that is packed with a smorgasbord of running gear. From what I’ve found it makes more sense to keep certain gear in my car, even if I primarily use it while I’m home. The reason? When I’m at home I also have my car. So really, I’m always with my gear whether I keep it in my trunk vs. keeping it in my closet. They come in handy more often than you’d think (and not always for running).
My running kit:
- Bug spray – this is particularly important for trail running.
- Sunscreen Stick – I’ve recently discovered this, which is best described as more of a wax than a lotion or a spray. It travels really well as it can handle the temperature changes my car goes through from sitting in the hot summer sun to negative temperatures in the winter (yes, sunscreen is important even in the winter).
- Vaseline – for that unsexy part of running…chafing.
- un glasses – I find them just as important for keeping bugs out of my eyes as they are for blocking sun.
Navigation and communication
- Smart phone – I like to get myself deep into unknown territory. Being able to reference maps and geolocation is extremely helpful. Having emergency communication isn’t a bad idea either. Luckily, I’ve never needed to do that.
- Running pouch – there are many out there. I have a couple that clip around my waist. It’s big enough for my phone, and that’s about it.
- Ziploc bag. If you’re going to bring your phone running I highly recommend putting it a plastic bag. It will protect it from rain and sweat. The good news? You can still use the touch features of your screen through the plastic!
- Safety vest
- Microspikes – good for hard pack trail running and biting into ice
- Running snowshoes – I have a pair of Dion 120 snowshoes for softer snow surfaces
- Extra hats, mittens, etc. Its also important to have a change of clothes, as you can get cold real fast once you stop running.
- Water – I’ve had great success with S’well and Klean Kanteen water bottles. In the summer you can load them up with ice and your drink will still be ice cold when you’re done with your run. In the winter they can sit in my car all day while I ski, and they are still water (not ice) when I’m 8 hours later.
- Electrolytes – I’m a big fan of Nuun. They travel well and pack 8-10 servings in a tube.
- Snacks – it’s important to have something that will travel well. I like Clif Bars, which I find keep their shape pretty well even when they get baked in the summer sun.
- Towels – it can feel great to wipe down after a nice hard run (or maybe after a post run swim!)
- Waterproof Seat cover – probably one of the most important things so I can keep my car clean(ish) after I run. I had been sitting on towels after running but they do not do a great job of keeping the seat dry. I have two covers; one that hooks into the head rest bars and another that gets put over the top of the headrest. Both are equally convenient.
And just like that, I can wipe a bunch of excuses off ‘why I didn’t run’.
Got a question for the coaches? Send it to firstname.lastname@example.org and I’ll send it on!
I’ve always been careful to taper before and rest after races. Lately, however, I’ve been “doubling up”, namely, running two races on a weekend. I don’t take this lightly, but sometimes there will be a UVRS race one day and NHGP race the next, or some such circumstance.
When not doubling up, I try to adhere to the “one day of recovery for every mile of race” rule. Obviously, this flies out the window with consecutive races. Do the coaches have any advice for minimizing chance of injury as I continue down this path of (bodily) destruction?
As runners, we love to train and race, but we need to be careful, especially during this time of the year!!!!, We want to think about sustainability. Like a marathon we have to establish a pace we can maintain for 26.2 miles. If we want to run well into our, 50’s, 60’s and 70’s we need to have a weekly training regime and an annual race schedule that is sustainable over the decades.
No coach would recommend racing back to back races. In the exceptional circumstance that you’re asked to race back to back, select which race means more, race that one, and use the 2nd race as a tempo run, or a training run. But be careful, know it is high risk and it is counter to a good training regime.
Final thoughts… if you race on a Saturday and tempo run ‘race’ Sunday, take Monday completely off; Tuesday should be recovery run; maybe by Wednesday or Thursday you’ll be ready for a light workout. Think through your weekly training regime and annual race schedule so you can enjoy decades of pleasure! 😊
Kim Sheffield is a former master mile national champion, coaches our summer TNT workouts, and is a founding member of the UVRC. She has 20 years of experience as a high school track and cross-country coach, and is USATF Level II Coach Certified.
Hmmm. I’m not a huge fan of back to back races, so my advice would be to minimize that! Or at the very least change up the impact by choosing races of varying terrain/distance. That said, I don’t think running a second race means you need to tack those days onto your recovery. If you like to follow the rule of one day recovery per mile raced, I’d pick the longer of the two races and take that many recovery days. Your second race won’t be the same type of load as it would be if it were the only race; your body simply won’t have the resources to devote to it. You can’t recover from more than what you had to give in the first place, know what I mean?
I also think you should pay attention to how you feel! Do you notice the increased toll of the second race? Does your recovery feel sufficient for single-race weekends but not doubles? Do you notice and niggles or sore spots? Notice your own patterns; that will give you far better info than any hard and fast rule. Good luck!
Carly Wynn is a personal coach at EnduranceEfficacy.com, and can be reached at email@example.com.
I agree with Carly, the best advice is to see how you feel after- Although I am not, what I would consider a “high mileage” runner (compared to my competition), I do participate in longer races then most- The double idea makes a lot of sense if you are doing it for the right reasons (to enjoy the run community, pile on an extra stimulus for an upcoming race, keep your lead in the AG series standings), but at what cost? I don’t so much follow recovery day and number rules, but I know for sure that the harder the workout, race, or long run, the harder I need to recover! An emphasis on easy days/cross-training, good whole nutrition and some stretching or if you are lucky enough, Massage!! can go a long way in warding off the injury bug (not only to the body, but, maybe more important, for the mind). So I conclude with how I started- How do you feel after and why are you doing the double?
My most effective use of doubles has been social (see old friends, taper my effort a bit) and for cumulative stress (a shorter race, followed by another run later in the day, in place of a stale solo long run), with these cumulative efforts being towards a priority race that is almost always longer in distance as well.
Brandon Baker, a.k.a. Brando, organizes Winter Wild and trail runs as part of Team AMP, is athlete ambassador for Inov-8, gives shoe, roof rack and diabetes tips at Omer and Bobs part-time, and has coached UVRC’s own Couch to 5K program.
By Ellie Ferguson
While folks were stomping around New Hampshire at various locations, I was down at Killington Reach the Peak on July 14th. It turned out to be a nice day for a run.. in the 60s and overcast. It was a different crowd being over at Killington, but turned out to be a nice 5k, if you call trekking up a mountain nice. Mostly up the gravel access road interspersed with some single track. I was dreading the last bit to reach the summit and gondola for the ride down.
Then the secret showed up. And what was that secret? The secret stair case… After a bit of a climb, the staircase to the finish showed up. Not sure how many there were, but I’m guessing 400-500… But beats a steep climb. The view was of course beautiful. I would prove it with pictures but I forgot my phone… It was plugged in at home.. Silly me. The last little adventure was after the ride down. The gondola base is 3/4 of mile where the parking lot is, but they had the regular buses running as well as ‘the shuttle truck’. One of the staff was shuttling back and forth, so you could get the ride down or walk/run down the road.. Now all I need to do is remember my phone for the photo ops.
By Nancy and Geoff Dunbar
A week before the race, Bill (Geoff’s brother, Nancy’s brother in-law) emailed, “Hey, I’m in the area from Japan. Thinking about doing the Mad Marathon. Who’s in?” Our kids were away for the weekend, so we jumped at the chance for a mini-vacation in scenic Waitsfield VT, near the Sugarbush ski resort. But not a marathon, that’s some crazy shit! Instead, we opted for the 2 person half marathon relay. Geoff’s Mom Mary was also roped in, to come into town from Cleveland, to run the half marathon.
We checked in to our B&B, the Millbrook Country Inn, two nights before the race. We were welcomed by the proprietor Joan and her dog. On the recommendation of some friends, we headed to the Pitcher Inn (just down the road in Warren) for a fancy pants dinner. We also took the time to drive the course for a little preview. Turns out they have some hills in Waitsfield!
Next day, after a leisurely breakfast at our Inn, we took a little shakeout run on the course. Just to make us feel at home, we saw a bear peacefully walking through some farm fields. While killing time, we headed over to Blue Stone Pizza, had a beer and some delicious pizza, and watched World Cup soccer with a pro-Croat (or maybe anti-Russia) crowd. Mary wandered in towards the end of the game, and Bill arrived shortly after. On to Mad Tacos for some pre-race carbo loading… just kidding. We had delicious tacos instead.
Our hostess Joan greeted us at 5am with coffee and peanut butter toast, ready to face the 7am race start. Geoff dropped Nancy off for the first leg, and drove our car out to the relay exchange. After a warm-up to get out the pre-race jitters, Nancy toed the line and headed out on a gentle downhill mile on Main Street. Right turn across a scenic covered bridge, marking the start of the first hill, a mile long grind reminiscent of Mt. Washington. Nancy was surprised at the number of energetic marathon runners passing her on the hill. After the summit, a brisk downhill mile to pass Geoff at the exchange zone, for a mostly flat 2 mile out and back. On the last little hill, Nancy passed Bill going the other direction, just getting going on his marathon. Mary followed soon behind. Nancy tagged in Geoff, hopped in the car, and drove to the finish.
Geoff’s leg started with a grueling mile uphill (sensing a pattern here). Up at the top were beautiful views over the Mad River valley, and Geoff soon acquired a bicycle escort as the leading relay team. Down a long, long hill back to Main Street, and a mile finish with a final little bastard of a hill right near the end. Happy to report we were the winning relay team, tightly edging out a Dad and his pre-teen son (who crushed Nancy). The relay was more about fun than competition. Bill finished the marathon in just under five hours, and Mary was the first place in her age group in the half marathon at just over three hours.
To cap-off the weekend, we headed for Burlington, with a quick stop at the Red Hen bakery for coffee and pastries. We then spent a lazy afternoon on the patio at Foam Brewery, taking in the sun, and trading race-day war stories. Mary had to catch her flight home in the afternoon, and Bill joined us for dinner at the Single Pebble – delicious! We stayed the night in Burlington, before waking up early the next morning to get Nancy back to work on time.
By Kim Sheffield
Coach Roy Benson visited UVRC members speaking about Heart Rate training. Young legs, adolescent legs, aging legs, ancient legs, it’s all good!!!
Run to Home Base is a race that raises money for veterans with PTSD. I heard about it from a fellow nurses at the VA in White River Junction Vermont, Dot Poulin, RN. My husband is an army veteran and I know veterans with PTSD. Some get help for PTSD, others choose to leave it alone. This year my husband turned 50 so it seemed like a good year to give it a go. Dot mentioned it to me several times before but this year after Skip’s Run she inspired me to take the plunge. I joined her brother’s team.
We stayed at the Holiday Inn in Peabody Mass. Got up at 430 am to be at Fenway by 630 am. Where would we park or shower, but would go to the Twins vs. Red Sox game at 7pm.
I am grateful I can run. Even if I am slower than one of my heroes: Jen Hanson, I let her inspire me. A close work friend recently had a stroke leaving him with vision problems. A long time nurse friend who introduced me and my husband just passed away. My sister in law is completely immobile from multiple sclerosis. I don’t want to wait until I retire to have fun.
I wore a red white and blue shirt with stars on it. I am not a veteran but wish I’d had the guts to do it. Instead I’ve spent my career as a VA nurse supporting those who gave their time and sometimes their lives to our country. Thank you veterans.
The run was incredible. Fenway Park was filled with 2600 people dedicated to veterans with PTSD, traumatic brain injury, families of the fallen including those who lost a service member to suicide. During the 3rd inning people held up white signs with the service member they wanted to honor. I held up one for my brother in law, a Vietnam Veteran, and then my husband who was in the Army. I wish my brother in law could have seen a stadium full of those clapping for veterans especially when he didn’t see that when he returned from Vietnam.
Some ran carrying flags, others ran in complete army uniforms with packs, others ran with a photo of their loved service member pinned to their back. It was hot. At the finish we ran over home plate and were photographed. It was meaningful for me because I ran with my husband who 2 years ago had major abdominal surgery and almost died. To run beside him was such a joy and to see him so strong again.
It felt good to raise money for this cause and that running brought us all together. Also during the beginning of the game 500 families of the fallen walked out onto the field to be honored. I openly wept.
Running brings people together, fast slow young and old. A 90 year old veteran completed the 5 k with a cane. We were all connected for one purpose.
By Lori Bliss Hill
July was busy with fireworks but nature gives us a beautiful explosion of color for August.
Town: Enfield, NH
Where are you from originally and what brought you to this area? I grew up in a small town in Massachusetts, North Brookfield. My parents had a summer home here in Bethel, Vt. When I turned 21 I moved into the summer home to help them out financially. Other than a 10 year stay in Georgia, the Upper Valley is my home now.
What do you do professionally?
I work with children who have autism. I work in the Enfield Village School in the New England Children’s Center program. I teach them the things they need to know to reach their greatest potential.
How long have you been running?
Off and on for 7 years. I’ve been on for the past 2!
Why do you run?
Running is a great outlet for me. I am able to reflect on my day and think about what I can do differently tomorrow to make it a better day for myself and those around me. Besides, I’m getting old and there’s nothing wrong with staying healthy!
Recent memorable moment while running?
I ran the Skip Matthew Run in June with Martin Dyxenburg. We were pushing each other and I was secretly hoping to come in under 40 mins. We turned the corner and the finish clock said 38 mins! I was very happy with my time and glad I didn’t say anything out loud along the run… just in case I jinxed it. ☺
If you like to race, favorite race distance? Why?
I enjoy running 10K’s. It’s an easy distance for me and I’m working on my speed for that distance.
If you like to race, notable race moment? OR most memorable race?
Most memorable race would have to be the CHaD Hero in 2017. That was my very first half marathon and I was in so much pain from a leg injury. In true fashion, like most runners, I hobbled my way through and prayed to whoever was listening. My son met me at the finish line and ran across with me.
You will always see me with my BFF’s Heidi St. Peter and Martin Dyxenburg!
Cross training activities?
I have recently found a new love at KDR Fitness! Cross training/Strength training is where it’s at!!!!
Favorite local running route?
I’m going to have to say the Shaker 7 course.
Favorite post run treat?
I’m going to have to say anything with PEANUT BUTTER!
What made you start running?
I was going through a divorce and one day… “I just felt like running”-FG
Who is your running “idol”?
My son Michael. He is a member of the UVRC also. He has been running 5K’s since he was 5 and he is 11 now. He is so fast and makes it look so easy. He’s my biggest fan, and I’m his.
Why did you join UVRC?
I joined the couch to 5K program in the fall of 2016. Mary helped me love running again! Thank you, Mary!
Ever run in a costume?
When I do, you can bet your bottom dollar I am Wonder Woman!
Ever been injured? How did it happen?
I’ve strained my calf, and pulled my hip/quad/IT. I always injure myself when I push too hard. I’ve learned to slow down and listen to my body.
Hot or cold weather runner?
COLD WEATHER PLEASE!
Morning or evening runner?
I prefer to run in the mornings, but never wake up early enough.
What is your motivation?
Wine, peanut butter fudge and my health!
What is your favorite race?
I loved the Covered Bridge Half! What a beautiful course!!!
What is your diet like? Diet is very important and part of my workout. I love cupcakes and cookies and I will eat them, but I focus on good proteins, healthy fats, and leafy greens.
If you could run with anyone, who would be the person? Where would you run?
I would run with my niece, Brooke. She passed away when she was 12. She loved butterflies, and every time I find myself struggling, a butterfly shows up. She reminds me that I can do anything. I would love to actually run with her. She would be 23 if she were still alive. I’d love to run along Lake Willoughby with her.
Aside from running, what are your hobbies?
I enjoy spending time with my family, hiking and kayaking. I also love woodworking and anything crafty.
by Paul Gardent, Jared Rhoads, Abigail Barman
We had a good response to our first UVRC survey (N=34). We asked, “Did you do anything special to deal with our recent July heat wave? Anything unusual or funny occur during your heat wave running?”
Here are the responses.
Did you do anything special for your runs during our recent July heat wave?
Looks like we have many more early birds (41%) than night owls (0%). Interestingly the majority of our responses were “Other” (59%). The “Other” responses seemed focused on being close to water, moving indoors or leaving the area. There was one uniquely salty response to dealing with the heat.
Here are the “other” ideas
“I finished my longer runs in places where I could go for a swim and cools off”
“I went for a swim after my runs”
“Ran between lakes so there was swimming at the beginning, middle, and end!”
“I plopped into a cool stream after my run”
“I was out of town, and near lakes, so I made sure my runs took me to and/or from lakes. I kept wet as much as possible to help cooling!”
“Ended with a swim in Mascoma Lake”
“I exercised indoors, on treadmill and elliptical, during this period. I was able to hike outdoors in this period, because being in the woods was shaded and then you get up high enough to make the heat tolerable.”
“Ran on the treadmill at UVAC.”
“I ran on a treadmill.”
“I focused on strength training”
Slow it down
“Adjusted the pace”
“I had to give up running for a PR when running the red-white-blue run”
“Ran a little less and lowered my expectations.”
“I ran slower and shorter And drank more water”
“6 AM LSD runs (long slow distance) on a couple hot days”
“I went out to Colorado and hiked about 100 miles instead. It was the dry heat”.
“Switched to bike commuting to get that self-generated breeeeze.”
“Sunscreen. lots of sunscreen. ears, nose, and triceps, as well as ankles, are easy to miss.”
“I straight up drink saltwater. I add 1/8-1/4 salt to a glass of ice water (maybe some maple syrup or lemon juice if you’re feeling fun) pre and post run (or any time throughout the day) and it heals my sweaty soul!!!!”
(Wonder who this could be!)
Anything unusual or funny occur during your heat wave running?
And some of you reported “unusual or funny” running experiences.
“A bald eagle soared down the Connecticut River early in the morning. Early start bicyclists in the Prouty Event and I shouted encouragement to each other. A black bear climbed a tree near the Dartmouth College Library to watch me run past and the Prouty walkers wander by later in the morning.”
“I saw a lot of wildlife that usually hide. I saw 2 bars owls, a porcupine, and lots of deer drinking water.”
“Lots of deer flies”
“I don’t feel well running when its anything over 75, so I did not try 96.”
“My dog decided he was done with running with me!”
“Saw some pretty epic things, including the view from Snowmass Mountain, and some black bears.”
“Even the squirrels seemed tired….”
“I raced in the July 4th Red, White & Blue race in Lebanon. Wait… that wasn’t funny!”
“Harder to run at your usual pace, but it is good training :)”
“Had to stop to let the dog swim!”
“Despite it being hot I ran an okay time in the Red White and Blue 6.2. Was expecting to overheat and run slowly.”
“It seemed like black flies were more abundant… I was attacked by black flies pretty much every run…”
“Nothing unusual or funny! ”
Sounds like the club had a good month of running! We are looking forward to what we’ll learn next month in The Survey Says!
About This Newsletter
This newsletter is put out monthly (more or less) by the Upper Valley Running Club, the premier (and only) running club in the Connecticut River Upper Valley Region. This month, the newsletter was edited by Laura Petto, with article collection by Geoff Dunbar. Any comments, questions, submissions, fartlek workout suggestions, etc, send to firstname.lastname@example.org.