September 2017 Newsletter
Great newsletter this month. So much good stuff, but I’ll especially point out Jeremy Merritt’s article, where he describes his 50 mile trail run, in an article that turned out to be so long that I only printed the introduction. You’ll have to follow the link to Medium to read the whole thing (strongly recommended when you have a few spare moments). But that’s just the start; beyond that, the usual (and unusual) assortment of race reports, profiles, pictures, coaching advice, and more! As always, if you have something to contribute to the newsletter, fire it off to firstname.lastname@example.org.
Table of Contents
Letter From a Board Member: Cross Training By Kevin Hartstein
Things I See When I am Running By Lori Bliss Hill
Welcome New Members
Rookie Running Mistakes By Michael Gonnerman
UVRC Runner Profile International: Max Kinateder By Lorna Young
Ask the Coaches
STOAKED Trail Race By Mary Mancuso
The 50 By Jeremy Merritt
Letter From a Board Member: Cross Training
By Kevin Hartstein
I love running. Since beginning to train for my first marathon in 2013 the feeling of slipping into a pair of running shoes, knotting the laces, and trotting out the door has brought me endless joy. I run to relieve stress, to improve my health, and to compete with others (especially my twin brother) and myself over how long and fast I can go. I’ve ticked most of the important boxes – completing a marathon, qualifying for and running Boston and New York, and upping the distance to 50K, 50 miles and even 100 miles at the VT100 Endurance Race last summer. I love the purity and freedom of running – all you need is a pair of shoes and some willpower to start putting the miles in. But I hate cross-training. I have a difficult time convincing myself to stretch or do core work, never mind swimming, cycling, or (god forbid) running on an elliptical… So why on earth did I sign up for an Ironman?
Like many important life decisions, it started in a bar. Club sweetheart Cara Baskin, my brother Taylor, and I had just run the Lake Wawayanda Trail Ragnar Relay in New Jersey. Although the 120-mile race was meant for teams of 4 or 8, we failed to fill the 4th slot on our roster. Despite this setback, we won the Ultra division and finished 3rd overall among the 8-person teams. Inebriated with victory (and perhaps a few too many IPAs) we planned our next move. We had all run ultra-distance events already – in fact, Cara had completed the VT50 the weekend before – so we wanted a new challenge. “Let’s do an Ironman!” It seemed so simple. Taylor had cycled in college and Cara had completed a Half Ironman the year before. I had only a vague notion of the swim and bike distances and almost no experience with either sport, but had run for 23 hours straight in the VT 100, so figured a race that took about half that time would be no problem. The drinks wore off sometime the next morning and the lactic acid ebbed a few days later, but the Ironman idea caught hold.
Triathlon training would be the most intense cross-training I had ever done. I signed up for a winter spin class at the Dartmouth gym to see what cycling was like and started swimming once a week during lunch. My friend Robert Gill joined for spinning and decided to get in on the action. Our friend and UVRC club-mate Taylor Black had raced at Ironman Mont-Tremblant the year before and gave it rave reviews, so we all pulled the trigger and registered. The months that followed that decision seems like a blur of wetsuits, carbon time-trial bikes, and Clif Shot Bloks. My goal shifted from completing the event to racing it. I learned how to fix a flat tire and keep my goggles from fogging up. UVRC member and triathlete Jeff Reed introduced me to the Dartmouth Triathlon Club coaches Jim Anderson and Eliot Scymanski, who taught me to bike and swim correctly and what a “brick” workout was. I met my girlfriend, Vanessa, at an Upper Valley Triathlon Club event and she decided to race with us at Mont-Tremblant. I borrowed time from my running to give swimming, cycling, and even core work a fair share.
Before we knew it race day had arrived. We pumped up our tires and deposited our bikes and running shoes in the transition area. The Canadian Air Force jets flew over the beach at Lac Tremblant and the cannons went off to start the race. We charged into the water for 2.4 miles of swimming, 112 miles on the bike, and a full marathon. We all crossed the finish line. After drinking some water and shuffling to the hotel room for a shower, we met up at the bar to start planning our next adventure.
In the end, my season of cross-training comprised about 2500 miles of cycling and 100 miles of swimming in addition to 600 miles of running over the four months between the Boston Marathon in April and Ironman Mont-Tremblant on August 24th. I still find reasons to avoid core work and stretching, but I really enjoy swimming and cycling now and plan to continue cross-training to some extent through the winter in order to compete in another Ironman next year. With enough work, I think I have a chance of earning an age-group slot for the Ironman World Championships in Kona, Hawaii.
On the other hand, I’m thrilled to focus on running for the rest of the season. It is my first and true endurance love. I don’t have to worry about tire tubes or goggles or goofy one-piece suits with padding in the shorts. From now until the end of the year I’ll just be knotting my laces and hitting the road, first to prepare for the VT 50 miler in September, then for the NYC Marathon in November.
I would encourage anyone who’s considering a crazy athletic dream to go for it. The biggest obstacle is usually just committing to your goal. Once it’s in sight, everything else will fall into place. Especially here in the Upper Valley, there are a lot of friendly, helpful people who will point you in the right direction and give you training advice. Ask for help. Whether it’s a 5k, charity bike ride, triathlon, or ultramarathon, someone in the UVRC, Upper Valley Triathlon Club, or Upper Valley Velo has done something similar and would love to talk to you about it. I’m honored to be a board member for our club and my mission as Vice President is to bring these resources together for our members.
Things I See When I am Running
By Lori Bliss Hill
Welcome New Members
- Alenda Hartshorn
- Lee Peters
- Scott Sanders
- Thor Dyxenburg
- Brian Goodwin
- Debra Kappel
- Hunter Kappel
- Jim Kappel
- Sarah Kappel
- Brigitta Greene
- Hannah Lang
- Sekhar Ramanathan
- Elizabeth Whitcomb
- Sara Woldt
Rookie Running Mistakes
By Michael Gonnerman
August 9, 2017
Did you ever make a rookie running mistake? I’ve made hundreds of them. In fact, after 40 years of running and almost 300 races (including 23 marathons and 96 mountain and trail races), I am still making them. I ran my first race in 1977, at 35. Am about to turn 75, and am still learning. Take it from a pro – I am still a rookie.
- Started out too fast at Boston Marathon (BM). I qualified at an 8:30 pace, and then trained to run 8:00’s. Since I was seeded back with the 8:30’s, I wanted to leave them and run with other 8:00 runners. Sped up for the first 2 or 3 miles, which was difficult due to the crowds and narrow roads. In spite of my effort, I still completed the race at an 8:30 pace.
- Did not double knot my shoe laces at Mt. Wachusett. Ran one mile up Park Road, then another mile down the trail before starting the next ascent. The laces on each shoe came untied. Embarrassing and really time consuming.
- Got dehydrated on marathon training run, leading to blood in the urine (twice). Trained hard on long runs when the temperature was 80° and above. After the runs, saw that I had a problem. Obviously, was under-hydrated. Has not happened since.
- Didn’t consider heat and humidity when running the Whirlaway 10k. Collapsed at the finish line. At about 3m my feet were scuffling, at mile 4 my gait was irregular, and by mile 5 I couldn’t run on the white line in the middle of the road – was weaving. So, walked to the finish line. At least I now know the signs for being out on my feet
- Took my foot off the gas at the finish of Mt. Wachusett. Another runner and I had played cat and mouse for 4 miles. I came to the base of the final hill and saw her ahead of me, but she was really struggling. Figured I had her, went past and then relaxed about 50 yards from the finish line. Big mistake, as she went flying by with about 5 feet to go. Valuable lesson.
- Planned to run the Mt. Washington Road Race by time, not effort. When I ran Wachusett, before Mt. W, I saw someone walking and figured that was the secret to completing Mt. W – walking. So, I figured I could run 10 minutes and then walk 1 minute. I got so excited at the start that I forgot to look at my watch until I had run 15 minutes, then decided to walk 1 minute and try to run another 10. Unfortunately I had to walk after running only 2 or 3 minutes – was like that for the rest of the race.
- Dropped and lost my sunglasses on a marathon training run. I wear a fuel belt with pockets for 4 water bottles. Was carrying 3 bottles, and used the 4th pocket to hold my sunglasses when running in the shade. Somehow they came loose and fell out – sadly, very expensive prescription glasses. Oh well.
- Undertrained for my first marathon. My first race was the 1977 Marine Corps Marathon (MCM). The Marines had a race discussion in an auditorium where a Marine who ran in the 1960 Olympic marathon (Rome) discussed training. He said do lots of 20 milers and further. I had no trouble doing 16’s and 18’s, and figured that would be enough. Big, big mistake. I hit the wall at mile 22 or so (only time I have ever “hit the wall”) and had to walk to the finish. Only reason I finished was because it was a loop course and my car was parked near the finish line.
- Tried to run through an injury. Did not pull out before or during the California International Marathon (CIM). Felt a groin problem 2 weeks before the CIM. 10 days before the race tried to run the Prospect Park (Bklyn) 5m Turkey Trot, and had to walk the last 3 miles. Tested the leg a couple of more times before the CIM and had no problems. During the race, at mile 8, I was in trouble. Had the option of dropping out (using Uber to get a cab to the finish – I was carrying my cell phone) or walking/running. Went for it, but it took me 6 hours + — truly a personal worst. At least it wasn’t a DNF.
- Overestimated my conditioning in the Bretton Woods fell race. Course was tough – multi track ascents/descents of 3 hills, all on trails. I assumed I could ascend in 15 mpm and descend in 10 mpm. At those paces, I would finish in 1:40. Took me 2:40.
- Did not synchronize my Garmin watch before the start of the Boston Marathon. I had synchronized it, but it became un-synched in the corral just before the start. So, I didn’t get it working again until about 1/3m into the race. What a disappointment, especially since I like to keep track of miles and pace at each of the official mile markers. I was confused for the entire race.
- Suffered from chaffing in a sensitive area on a marathon training run. Recommended solution is Squirrel’s Nut Butter, advertised in RW. Their motto – “the happiest squirrels butter their nuts”
- Did all MCM training runs at race pace – 7:00’s. I did not do pickups, or track work outs, or tempo runs, or hill repeats, or Yasso 800’s or other intervals until I had been running 20 years. Marathon training runs were all at marathon pace.
- Under dressed for cold rain in the Bay State Marathon. Heavy rain, 40° and getting colder during the race. That afternoon, after the race, it was snowing. Got soaked through, with hands like ice cubes.
- Didn’t realize temperature was falling on a rainy training run in Hanover. Everything “iced up”. When we went out it was about 38°. But then the temps dropped. Wound up running in the street, where the cars had broken up the ice, because the sidewalks were impassable. I only fell twice before going onto the road.
- Was not carrying a phone when I fell. Caught my foot going up a curb and landed on my fingers, dislocating a pinkie. Walked 2 miles home and wound up having it cared for at a local hospital.
- I told runners to look to the right at the MCM leaders. They were going down Independence Ave. while we were headed up Constitution Ave. Not a bad idea, except one runner turned to look and immediately ran right into a saw-horse barricade set up to control traffic. Ouch.
- Made up for a very slow first mile in the MCM by speeding up for the second mile, then pulling back. We had self-seeded with the 7:00’s. But the first mile was slow and took us 8:00. So, we picked it up, ran the 2nd mile in 6:00, and then went back to doing 7:00’s. I know you’re not supposed to do this, but I set my marathon PR in this race.
- Was not prepared for bathroom emergency. Nature called about ½ mile from home. Had to stop and use the sylvan facilities. Terrible case of poison ivy that weekend.
- Did not know the BM course. Here I was, living near the course for 24 years, but did not know where the hills were, that the first downhill was the steepest part of the course, that it was downhill or flat for the first 16m, or the pounding you would get going down to Cleveland Circle. Really short sighted of me.
- Sat down right after finishing my first BM. Both calves cramped up. Extremely painful – wound up being massaged and then in a wheel chair.
- Got legs cold on a 20m+ BM training run. This led to insertional tendinitis, which I had when I ran the BM – after that race I needed 5 months to recover.
- Ran/walked with a broken leg (only 1 mile, though). Rolled my ankle when I ran over a branch, broke the fibula (heard a loud snap – was it the branch or my leg?), and trotted 1 mile back home. Put a real dent in my training.
- Put valuables in the bag left at the baggage check-in area. Keys, wallet, glasses, change of clothes – everything. Only problem was that I ran with my wife, and she had a tough race. After the race I went with her to the medical area and then to the emergency room. By the time we returned to the finish area, the race was over and the remaining bags had been locked up. Fortunately, had gotten dry clothes from the hospital and had run with a spare key on my shoelace – so we were able to drive home. Picked up the bag the next day.
- Started a marathon when it was 91°. North Penn Valley Boys Club, 1978. Weather had been moderate during training, but warmed up just before race day. Pulled out at mile 10 – was not in distress, but realized it would be foolish to continue. My only DNF-marathon, but pulling out was one of my best in-race decisions.
UVRC Runner Profile International: Max Kinateder
By Lorna Young
Where are you from originally and what brought you to this area? Germany; Research
What do you do professionally? I am a postdoc at Dartmouth and I do applied experimental psychology research, mostly about human behavior in fire emergencies and virtual/augmented reality
How long have you been running? I’ve always been running, but have only joined a club when I moved to the Upper Valley.
How long have you been running competitively? I just started 😊
Why do you run? That’s a good question? I really enjoy all kinds of outdoor sports. Running is great to clear the head and also a fun way to explore the places you live and go.
Recent memorable moment while running? Running trails on Mt Pisgah and being rewarded with an amazing view of Lake Willoughby.
If you like to race, favorite race distance? Why? I am very new to this, but I think 10km; It is just the right distance for me.
Training partners? Running with friends is just the best!
Cross training activities? Climbing and skiing in winter.
Favorite local running route? Up the AT from Etna to 3 Mile road.
Favorite post run treat? Non-alcoholic Hefeweizen… refreshing and not sweet. Unfortunately it is hard to come by in the US.
Why did you join UVRC? When I moved to the area I found friends who were into running and who were in the UVRC. It’s a great way to make friends people if you are new to the area.
Ever run in a costume? Always.
Hot or cold weather runner? Cold, please!
Morning or evening runner? Don’t talk to me about running before 5pm
Favorite running book/film? The barkley marathons
Ask the Coaches
Got a question for the coaches? Send it to email@example.com and I’ll send it on!
I have a question for the coaches. What is the best way to train for a fast (sub 20 minute) 5K? I have been doing mile repeats but found the TNT work out tonight of 10x500s challenging. Should I try that instead?
I’d like to counter this question with one of my own, because preparing to run a fast 5k depends a lot on where you’re at right now as a runner. So, what’s your current training plan? Otherwise, I’d give the following general advice:
To train for a fast 5k, you’ll need a baseline mileage, but there’s no magic number. If you’re running two or three times a week for 4 or 5 miles, (or not running at all) the first priority is to get your body ready to prepare for the 5k. Preparing for the prep work, if you will. You’ll need a slow increase in mileage to avoid injury and fatigue. You’ll need some strides to prepare your muscles for speedwork.
Once you are past that point, there are three main elements in preparing for a fast 5k.
1) The first element is the longest answer, and the one I think the question is getting at: Intensity. What should we do for speedwork?
The short answer is variety. The body needs time to adapt to the workload you put on it, and it’s during this recovery that you get faster. However, one intensity workout does not cover all the improvements you want to be making. Training triggers adaptation in many ways: stride economy, mitochondrial adaptation, capillary density, heart stroke volume, etc. By doing different intensity workouts you give your body time to recover from one, while in the meantime forcing your body to adapt in new ways to another.
You’ll want a mixture of workouts: Short reps, 200-400m, done at a faster-than-5k pace, usually 1500m to 3k race pace. Then there will be the 800m’s and mile repeats, done at a pace slightly faster than 5k, and even tempo runs (done slower than your 5k pace.) Number of reps and rest time will vary depending on your fitness level, ranging from 16-20 reps for the 200m intervals to 1-3 reps for the tempo runs. Rest is generally 50%-100% of the intensity time or distance.
Intervals on a track are good for pacing practice, but uphill and trail or road intervals will be part of any good plan.
All of these workouts could be their own article. If you want to read about one specifically, here is my favorite running workout, including specific details on how to do it, and why it works:
2) Secondly, improving your running economy is an oft overlooked piece of training. Drills and exercises that adjust and improve your stride allow you to generate more power for less energy.
3) Thirdly, a good race plan is crucial for a fast 5k. Run a “test race” 2-3 weeks before your goal race (or several test races if you have a long time frame) and practice pacing. It’s so easy to start too fast in a 5k, but that mile 2 or 3 fade really kills a good time. You will be familiar with 400m, 800m, and mile distances from intensity workouts, and most 5k courses are marked by kilometer or mile or both, so set yourself some goal paces and stick to them! (Aim for close to even mile splits, assuming the course is relatively flat.)
A good race plan also includes a warmup and warmdown, and keep in mind that your warmup should include a little light intensity. Some short strides, and 1-3 longer (60-90 second) repeats at or just below 5k pace. 5k’s use intermediate and fast-twitch muscles. If you warm-up without any intensity, you won’t wake up the muscles you are about to use.
As always, I find that I can’t get into nearly all the detail I’d like while keeping this answer a reasonable length. However, I’d be super happy to talk more or answer further questions, so don’t hesitate to shoot me an email: Carly3ski@gmail.com Good luck!
Brandon Baker (Not a fan of the 5K!):
That being said, the 500’s sound like a great idea, as is using the 10% rule to increase weekly mileage. Those mitochondria working on overdrive to produce the energy to hold a sub 20min pace can only help the body go faster if they get bigger and stronger. 🙂
Maybe this helps, my response is probably the least helpful.
Brandon Baker, a.k.a. Brando, organizes Winter Wild and trail runs as part of Team AMP, is a sales rep for Salming Running, and coaches UVRC’s own Couch to 5K program.
There is no ONE perfect training plan. Through my experience running, coaching, being coached, I consider multiple approaches from a variety of sources.
First, and more importantly, what is your starting point? If your last 5k was 22 minutes, then your average race pace/mile was 7:06. If your last 5k was 21 minutes, then avg race pace/mile was 6:47. To run a 20 minute 5k means your average race pace per mile is 6:27. Going from a 22 minute 5k to a 20 minute 5k is a HUGE DEAL. Going from a 21 minute 5k to a 20 minute 5k is a Big deal. You need a methodical game plan to generate steady improvements. Four key ingredients of your methodical weekly regime will include:
1) Base miles
2) Speed work (Repetition and Interval training)
3) Threshold running
4) Long run
Keep in mind, you want to use a variety of workouts to tap different energy system. Stressing your body to adjust and adapt for the next workout and race.
Assuming your recent 5k was 21 min. (6:47 min. per mile) Your weekly training should include these ingredients (Jack Daniel’s, Running Formula), based on your recent race pace:
• Base miles (30+ a week @ 8:30-9 min. pace – easy pace).
• Speed work – Repetition running: 200’s and 400’s @ 44 seconds and 90 seconds with full recovery (close to or same distance as rep). This is a hard running pace, faster than your 5k time.
• Speed work – Interval running: 400’s, 500’s, longer repeats @ 98 seconds / 1:38 min. per 400m pace; 2:06 per 500m. recovery should be equal or less than the interval you run, depending on what the workout is trying to accomplish. (This is faster than your 5k time).
• Threshold running – 2-3 miles @ 7:10 per mile pace (slower than your 5k time).
• Long run – 7-12 miles once or twice a week (@ 8:30-9min. per mile).
There are many, many ways to incorporate these ingredients into your weekly regime. Here is a sample schedule for a week, based on your recent race pace time 21min. 5k.
Monday – EZ pace 4-5 mile run 8:30-9min.pace
Tuesday – TNT workout (6x800m @ Interval pace- 3:16 pace with a 400m jog recovery).
Wednesday – EZ pace 4-5 mile run 8:30-9min.pace.
Thursday – Threshold run (1 mile easy warm up, 2-3 miles @ 7:10 pace, 1 mile cool down).
Friday – off.
Saturday – speed work (8-12x 400m @ Repetition pace – 92 seconds; 400m recovery).
Sunday – Long Run – 8-10 miles easy pace. 8:30 – 9min.pace.
Megan, your goal is to run a sub 20 min. 5k (6:27 per mile). I love it! To get your body to run faster, you want to acclimate your body to a sustained, slightly faster pace to build aerobic capacity, build anaerobic capacity, clear lactic acid faster and build endurance. Don’t forget the importance of Recovery, during a specific workout, easy days, and off days!
Weekend runners don’t run sub 20 minute 5k’s. You have set a sub 20 minute 5k goal. Build a weekly plan with all 4 ingredients, 6:27/mile will come to you after consistent training. Train your body well, you will amaze yourself.
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.
STOAKED Trail Race
By Mary Mancuso
STOAKED stands for Storrs Pond/Oak Hill, and it is the toughest race of WNHTRS, the western New Hampshire trail series.
Why is it so difficult? There are a few factors. First, the distance. At 12.5K it is one of the longer races. Trail running requires good vision and even better mental focus. There is no zoning out in the pain cocoon. If you take your mind off what you’re doing for even a few seconds, you could take a hard header on the roots and rocks and ruts.
Second, the relentlessness of the up and down. Many trail races go up for the first few miles and down in the second half. STOAKED rolls heavily the entire way. Yes, the first half mile is all up but after that it rolls until the finish. The late uphills take their toll.
Third, The Field of Death. About a mile from the finish, when you’re spent and just want this beast to be over, you hit the big field and roast in the hot sun as you stagger up it and down it. But take heart, the first few years of STOAKED we ran a big M through the field, and now you only go up and down once.
Lastly, that finish hill. Out of breath, out of energy, out of everything that makes you go except the will to finish, you struggle up a steep hill to the finish. It’s the final cruelty, though, and once it’s done, it’s done and over with. Until next August.
By Jeremy Merritt
Jeremy submitted an excellent but long article for this newsletter. I decided it’s probably a little too long, but I’ve included a bit to whet your appetite, and then a link to the full article. Definitely worth the time to read!
It was a few years ago that I first heard that Dartmouth students hold an annual challenge to hike in groups from campus to the Ravine Lodge at Mt. Moosilauke by way of the Appalachian Trail. They call it “The 50”. At the time, New England ultra-runners Ryan Welts and Brian Rusiecki were planning on doing The 50 as a training run, and I volunteered to help out with water drops, since I live in Hanover. I remember some discussion about if there was an official FKT (fastest known time) for the route, and that they hoped to establish one. But, plans changed, and the run never happened. I’m sure though that that is when the seed was planted in my mind.
Over the years, I have run quite a few 50k races, and what I call “non-ultra ultras” — rugged trail races that happen to be less than 26.2 miles, and are just as tough as most ultra-marathons. But, the 50 mile distance somehow remained elusive to me. It just seemed to click in my mind that The 50 would be the logical run for me to finally get a 50 miler under my belt. It wasn’t a race, but, I live in Hanover and run on the A.T. all the time. I know the route well. The run would end on Moosilauke, where our friend Chad Denning passed away in 2014 — a fitting tribute, since he told me that I should step-up and run a 50 miler. It all added up. This would be my fitty.
In November of 2016, I attempted the run with my friends John and Lars. It was the wrong time of year! In the fading daylight, 10 hours and 32 miles in, we decided to end the run. We’d encountered cold temps, rain, snow squalls, snow accumulation at high elevations, and limited daylight. We vowed to return and finish the job on the summer solstice when we’d have warmer temps and plenty of daylight. I learned a LOT from that first attempt — the most important lesson being that I underestimated the effort required to complete the distance on that stretch of trail.
Want to read all about Jeremy’s attempt at 50? Will he make it? (Spoiler: Yes!) Read the whole article here:
Got a short thought, or just a picture, for the newsletter, but not enough for a whole article? No problem, send it along and we’ll put it here! firstname.lastname@example.org
UVRC’s Own Model
Carla Chandler tells us: Check out the lovely, glowing runner in the top photo of the email ad below (as well as other modeling on Oiselle’s website). It’s UVRC’s very own Rebecca Stanfield McCown, kicking it in awesome Oiselle style!
Lebanon All Comers Track Meet
Fun was had by young and old at the Lebanon All Comers Track Meet this summer. Yufeng Guo passes on a couple of pictures:
The Reebok Grasse Road
Mike Gonnerman gives us a local tidbit from the Dartmouth Track alumni news, “Ted Fitzpatrick and Dana Giordano ’16 are both working hard in developing the Reebok running brand. In a homage to Dartmouth cross-country, they have named one of the latest shoe models, the Reebok Grasse Road. Generations of Dartmouth distance runners remember the mile long climb up Grasse Road as a staple XC workout. The shoe is getting very positive reviews.” (http://dartmouth.imodules.com/s/1353/directory/index.aspx?sid=1353&gid=369&pgid=12614#alumni)
Rich Smith in New England Runner
Mary Mancuso sends us: Our own Rich Smith got a nice mention on page 79 of the July/August 2017 issue of New England Runner.
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 Geoff Dunbar. Any comments, questions, submissions, recipes for pulled pork nachos, etc, send to email@example.com.