September 2018 Newsletter

Welcome to the September 2018 Upper Valley Running Club newsletter! Once again you folks have come up with more than enough great material to fill up a newsletter. Keep up the good work. Submissions to

Table of Contents

  1. Letter from a Board Member: Long Runs, Small Town, Big Sky by Kevin Hartstein
  2. Things I See When I am Running by Lori Bliss Hill
  3. Halfway to St. Patrick’s Day 5K by Kevin Hartstein
  4. UVRC Banquet by Kevin Hartstein
  5. VT 100 on 100 by Mary Mancuso
  6. Learning to Run Hills by Robyn Mosher
  7. Ask the Coaches by Geoff Dunbar
  8. Burlington Causeway by Mary Peters
  9. UVRC Runner Profile: Lee Peters by Mary Peters
  10. First Time Designing a Course: The Coolidge 5K by Jared Rhoads
  11. Race to Save the Mill by Laura Petto
  12. The Survey Says by Paul Gardent and Gail Barman
  13. Epsom Old Home Days by Jim Burnett
  14. Born to Run 5K by Laura Hagley

Letter from a Board Member: Long Runs, Small Town, Big Sky

by Kevin Hartstein

Hello UVRC,

My fiancé Vanessa and I in our campsite near Glacier National Park – the campsite owner was nice enough to take some photos and also chase away a grizzly bear that appeared during dinner later that evening!

It was great to catch up with many of you at Storrs Pond during the Barbeque and the following Tuesday at Pub Night! Before that I had been out of town for a few weeks travelling the West with my girlfriend Vanessa, who became my fiancée while we in Glacier National Park ☺ We had an amazing time running trails in Tahoe National Forest as well as Redwood, Crater Lake, Glacier, Yellowstone, and Grand Teton National Parks. We took in beautiful views, had some wildlife sightings – some of them a bit too close for comfort – and iced our legs in chilly glacial lakes. Too much to distill into this letter, but if you catch me at the next Pub Night I’d love to tell you about the whole trip! I’ll limit this letter to the back-to-back marathons we ran near Ennis, Montana.

Before setting out for our trip, we naturally searched the internet for races that might fit our travel plans (doesn’t everyone do this? … No? Hm) There were several candidates, but we noticed a race in Montana that claimed to be “The Highest Road Marathon on Planet Earth.” That seemed too good to resist, so we clicked through to the website and saw that there was another marathon the next day. Admittedly, it’s billing as “The Second Longest Downhill Road Marathon on Planet Earth” seemed a bit manufactured, but how could we resist back-to-back marathons at an altitude of 9,000 ft.? Since the races are run on public land in Montana, registration is limited to under 200 runners each. Like New York or Boston, the racers were all expected to take a bus to the start line. Unlike those races, there were only three buses and the route took us up skinny, rutted, gravel roads through herds of grazing cattle, bottoming out more than once along the way.

Icing our toes after running up to Iceberg Lake in Glacier.

Once the buses dropped us off and rumbled back down the road the race director waited for the dust to clear and for everyone to use the two port-a-potties that had been hauled up the mountain earlier in the week. After that we were off. The course took us through fields of wildflowers with sweeping views that made it obvious why the state is nicknamed Big Sky Country. Other than some big horseflies the course was a delight. Post-race fare included cantaloupe, watermelons, and chips as well as a cooler-full of beer in the back of the race director’s pickup truck. Vanessa and I refueled and made some new friends before heading back to the hotel to rest up for race number two.

Vanessa and I pose with Sam, the race director for the Greater Yellowstone Adventure Series, which includes the Madison and Big Sky Marathons.

The next morning we took the same buses to an out-and-back turnaround point from the previous day’s course. Many of the other competitors were also repeat offenders – most of them members of a geographically diffuse running club known as the “Marathon Maniacs.” One of these was Larry Macon, a man in his 70’s who has run over 2,000 marathons! We all coerced our sore legs across the start line and onto the course, heading for the town of Ennis, 26.2 miles and 3,500 ft of elevation loss away. You might think that a downhill race would be perfect for a second marathon in the same weekend, but the pounding of eccentric muscle contraction on the steep slopes hurt more than the 3,000 cumulative feet of uphill the day before! After about 16 miles the course leveled out and finished on asphalt roads. Over the course of the race Ennis grew from a toy-like village in the distance surrounded by hills to a real-life town with people in cowboy hats and cars going 70 miles per hour. We ran by the Ennis Distillery – supplier of the race prize whiskey – and into the park to cross the finish line.

Out of the 10 marathons that I’ve done (which I used to think was a lot!) the races in Montana were definitely the friendliest. The intimate, small-town feel and interactions with other runners made the weekend a very memorable experience. Sam, the race director, yelled out updates about Vanessa as he leapfrogged past me in his pickup truck on day 2 to prepare the upcoming aid stations. He also gave us both a big hug at the end of the race. I can see why many of the “maniacs” seek out smaller races in each state instead of running the same big-city marathons year after year. The social dynamic actually reminded me a lot more of the trail and ultramarathon scene than typical road races. That dynamic is distilled into the three whiskey bottles Vanessa and I took home (2 for Vanessa and 1 for me) and printed on their labels in the tagline shared between the Madison and Big Sky Marathons: “These ain’t no pansy ass big city races.”

Things I See When I am Running

by Lori Bliss Hill

Halfway to St. Patrick’s Day 5K

by Kevin Hartstein

Please join us after the Halfway to St. Patrick’s Day 5k on September 9th for pizza on the club!

Who: UVRC racers, plus friends/family who cheered you on
What: Pizza! Come celebrate with us after the race.
Where: Ziggy’s Pizza, 254 Plainfield Rd. in West Lebanon
When: Around 12:15

Details: The van will return to the Lebanon Recreation department after the race in case some people are unable to attend. From there, people are welcome to drive their own cars or carpool to Ziggy’s, which is less than 10 minutes away. Folks driving themselves to the race can head directly to Ziggy’s afterward. The club will pick up the check, so run your heart out and come hungry! Pizza is on the club! Hope to see you there.

UVRC Banquet

by Kevin Hartstein

The annual UVRC Banquet will be held on the evening of Saturday, November 10th at the Dartmouth Outing Club House at Occom Pond in Hanover. Official invites with details, links for RSVPs, etc. to follow…

VT 100 on 100

by Mary Mancuso

I never wanted to run a relay race. Sitting and sleeping in a big passenger van in between running relay legs with a bunch of smelly sweaty runners just never appealed to me. Yet, when I was asked many years ago to be part of an over 50, all-women team, I finally had to say yes. I felt needed. If I didn’t do it, who would? There aren’t many older women runners.

The Reach the Beach (RTB) team I started with was awesome. There was real camaraderie and good fun to be had with them. Still, the length of the race, time away from home, and trying to sleep on the fly was difficult. I did RTB for for a few years but then needed a break.

After my RTB years were done, a few friends got together to try 100 on 100 in Vermont. Half the distance and twice the fun, right? Well, maybe. But the team is half the size, so the mileage for each runner is about the same, and it’s run in half the time, which means the recovery time between runs is halved as well. Got that? On RTB you run every twelve hours, but 100 on 100 you run every 6 hours.

A few of my RTB teammates made up our first VT100 on 100 team. It was my first experience as captain. The first thing I learned is, expect turnover. Lots of firsts here. Embrace change. And keep an eye out for older women runners who can fill in when teammates are injured.

Our current team had a big surprise in January when we got notice the race would be cancelled for 2018. We were wondering what other thing we could do as a team, say, a half marathon or a destination race, when we found out the race would be run after all but under new management. We quickly regrouped and committed right away for August. Maybe some teams can decide a week or a month ahead of time, but we need all the advance notice we can get.

We take the prep for this race seriously. I am long past the age where I can jump in on a half marathon on a whim, or run three times in a day and come out of it in one piece. Some of my teammates cross-train a lot, but I, alas, always feel like a one-trick (runner) pony. Once we get close to August everyone steps up their running intensity by a few notches. In July we do a triple to try to simulate race conditions. It’s hard to pick a day when everyone can make all three runs. Ideally, we run at 6AM, noon, and 6pm with dinner afterward. At this time we make sure all our plans are set for our pre- and post-race dinner, snacks and hydration. We decide who will do which leg, and how we will split up the driving. We used to have a chauffeur but it’s a thankless job so when we lost the last one we decided to do it ourselves.

Finally, it’s race time. We go up to Stowe the night before, check in for the race and then into our condo, and have dinner. No restaurant food for us. We all have our food assignments and know what to bring. The next day we are up long before dawn to get to the start line.

If we were a faster team, we’d have a later start time. The first (slowest) group went out at 5:00AM this year, and the fastest teams left Stowe at 9:00AM. Our start time was 5:30AM.

From there, it’s a grueling grind of a day. Running, resting, hydrating, trying to snack, and doing it all over again. And then again. By the time we finish in Okemo, we’re all beat. We wait for our last runner and all cross the finish line together. We skip the official post-race dinner to collapse into our room at Okemo. It’s a double suite, with a kitchen. We heat our dinner, shower, eat, drink and we’re all happy the ordeal is over. We sleep well, much better than the night before.

Some things we have learned over the years:

Van decorations are fun but who wants to be washing a rental van the next morning with a sore aching body on too little sleep? Keep the decorations to stuff you can take off, not stuff you have to wash off.

Bring your three sets of running clothes in separate large, zip lock bags. When you change, put the dirty clothes in and zip them up. Just, don’t forget to take them out and wash them when you get home.

The last seat in the van is for the finishing runner. Wet wipes, a towel, water, and the next set of clothes goes there. It’s their seat until the next runner comes off.

Two smaller coolers are better than one big one. Keep a race cooler for drinks, snacks and yogurts, the other for anything else. A few small coolers with ice and “cold cloths” don’t hurt either. Share snacks, and bring enough for everyone.

Hydrate, hydrate, hydrate. It’s hot out there. The middle run is often a killer.

Don’t stop to hydrate your runner too close to the upcoming exchange point. If traffic gets clogged up (especially near the end of the race) your runner will get there before you. Two miles is usually sufficient.

Use the portapotty when you arrive at an exchange point, before your runner gets there. Do NOT wait until it’s time to leave. And try really hard to not have to use it when you’re about to start your leg. Make sure you’ve taken care of business at the prior exchange.

Lastly, have fun. It’s not about winning, it’s about surviving so you can do it again next year.

Learning to Run Hills

by Robyn Mosher

I’m a runner who has never been good at hills, despite living in the Upper Valley for 22 years, and often running 5 miles that includes rolling terrain. Hills are my downfall. In races, EVERYONE passes me on hills. The Grantham Run For Pie was a special degree of humiliation. Well… have you ever heard the expression that “life sometimes offers you the opportunity to work on what you most need to improve”?

This summer, I got to take a trip with my serious-mountain-biking boyfriend Al, whose bucket list included biking in the Alps. Like, big mountains. Here, we have Mt. Washington at 6,289 feet, a serious hike – or run. Over there, the village of Zermatt (our “base camp”) is at 5286 feet and the mountains go up to 14,692 ft. (Matterhorn) with many peaks over 13,000 feet. The mountain bikers ride gondolas to ~10-12,000 feet, then ride down ~5-7000 feet on single-track, sometimes going back up over a saddle and down. Lacking expert biking skills, I planned to run 6 miles while Al biked hard every other day, then cross-train with him on the other days. This photo shows a bridge in the village- note, the only flat area in sight.

At the bike rental store, I asked the young man, do you have any trails with rolling hills? He hesitated and replied “um…we don’t really have anything like that here.” He pointed me on the map to what looked like a gentle rolling trail leading out of town.

I soon learned that the Swiss are tough. The “running” trail was a single-track dirt trail just like the ones in NH and VT. No up and down – just unremitting UP. I went very slowly uphill at about a 14-minute-per-mile pace, but I did get rewarded with nice views rather quickly:

I ran 6 hilly miles a day, except when we cross-trained doing a long hike and a long bike ride. Al said that after a week at high altitude we’d both acclimate and return home with more red blood cells, i.e., better oxygen carrying capacity, which is like having your blood “doped”. (Doctors and coach, please weigh in!) He said, you feel supercharged for about a week. I did return home and feel that hills were easy (sadly, this did not last), and even did the notorious Storrs Pond 5K, just to celebrate afterward that I survived. Amazingly, this time, I did not get passed on the hills – which is a first – and very likely a last!

There were some scary hiking trails (the Swiss being tough– their running trails are scary and their hiking trails, terrifying!) I turned back here; note that the trail continues without railings or rope, a sheer cliff to the right, and sheer drop-off to the left. The Swiss can probably run this. Biking was fun and we also had a pretty good view for our “pub day”.

I learned that I can challenge myself to do new things that scare me or that I’d normally hate, and get acclimated, improve and even learn to like it! It helped that, following UVRC tradition, we celebrated with good food, drink, and company at the end of the workouts.

Ask the Coaches

by Geoff Dunbar

Got a question for the coaches? Send it to and I’ll send it on!

Nameless asks:

I have heard a variety of suggestions about warming up before a race. What do you recommend as a good warm-up before a race, jogging or stretching? Should your warm-up differ by the length of the race (5K, 10K, half-marathon, marathon)?

Carly Wynn:

Warmup should include running for sure, and dynamic stretching if that is a part of your normal routine for pre-run, pre-speedwork, or pre-gym session. I don’t recommend adding dynamic stretching pre-race if you never do it otherwise. If you don’t do it now and would like to give it a try, experiment before training runs and speedwork, then add it to pre-race routine if you like it (it may help your stride feel more relaxed, so if you are typically stiff when you start out on a run, dynamic stretching might be for you). Dynamic stretching should be done before running. No static stretching before the race, even after the running part of the warmup; it temporarily reduces muscle elasticity.

For the running portion of the warmup, distance varies per athlete. It’s worth experimenting with. You can practice warmups during interval workouts: try warmups of varying distances and see if you feel a difference in the first interval. Many runners find that too short of a warmup leaves them feeling sluggish or not fully awake in the first interval, possibly for the whole workout. Some athletes worry they will be tired for the event if they warm up too long; mitigate this by keeping a majority of the warmup very easy.

Most of the warmup will be easy, but it should also include some up-tempo: one or two longer pickups, and a handful of strides. The longer the race, the longer the pickups should be. Pickups should be slightly easier than race pace. For 5k-10k I like 90 sec-3 min, for longer races up to 5 min. 3 min just shy of 10k pace should mean the interval is ending just when you are starting to feel uncomfortable. Likewise for 5 min at half- marathon pace. If you are a competitive runner used to intensity training, 2 repeats is good, maybe 1 shorter and 1 longer. If you mostly race for fun and don’t do a lot of intensity training, just one pickup. Pickups should be done 15-20 min before race start, after some easy jogging. Do 3-5 shorter strides (100m or so) in the 5-10 minutes before the start. I also recommend doing at least one short pickup before interval workouts too, to increase the effectiveness of that first interval, otherwise you might spend that first interval trying to get out of your own way.

The pickups are important because they recruit intermediate and fast-twitch muscle fibers that wouldn’t otherwise be used for an easy run at warmup pace. You’ll also introduce your lungs and heart to the increased load they are about the experience. You want to go to the start line with all the “racing systems” ready to go!

Carly Wynn is a personal coach at, and can be reached at

Kim Sheffield:

Not too long ago I was with some friends at a race. We get our bibs on and I turn to them and say, “come on, let’s go warm up.” They said to me, “we’re going to use the first mile or so of the race as our warm up.” I looked at them dumbfounded.

Absolutely –a race warm up should include an easy jog and some active stretching (dynamic flexibility) and a few strides (a fast 75-100m run).

Benefits of jogging warm up before a race:

  • raises your heart rate
  • increases blood flow to the muscles and joints to increase flexibility
  • allows your body to establish proper biomechanical form.
  • Reduces risk of injury

Along with easy running before a race, I strongly believe in plyometric drills (butt kickers, high knees, skips,….) and dynamic flex drills (leg swings, donkey kicks, arm swings….). Adding dynamic stretching or active stretching, to your warm up routine adds lubrication to your joints. When race time is minutes away, you want a light sweat and an elevated heart rate; when the gun goes off, your body will be ready to perform.

Warm up routine before a 5k/10k:

  • Easy jog warm up for 1-2 miles or 10-20min.
  • Dynamic flex stretches – controlled leg movements to improve range of motion.
  • Plyometrics and Strides– Plyos include skipping, butt kicks, high knees, bounding….A stride is fast running for 75m-100meters; 4-6 strides before a race. These drills target muscles used for racing; they flood muscles with blood; and they recruit fast twitch muscle fibers.

½ Marathon/ Full Marathon warm up – again, you want to be on that starting line warmed up: your blood is flowing, breathing is elevated, your joints have been activated by dynamic stretching, you have a light sweat, you’re ready to race. Even though you have 13 – 26 miles ahead of you, dynamic stretching and jogging a mile or two will set you on the right path to racing.

Note: when I was racing the Masters Mile, I warmed up for 45min-1 hour for an event just over 5minutes. These days, I take about 30-40 minutes to jog, dynamic drills, a few strides, all the time thinking about how I will race.

By warming up with jogging and active stretching – you give your body a chance to run hard, run fast, run well and prevent injury.

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.

Burlington Causeway

by Mary Peters

Wavering a little on my bike was worth it as I took this picture of Travis Peters doing a long run from the Burlington waterfront out onto the Colchester Causeway and back. What a view! (both the landscape and the runner)

UVRC Runner Profile: Lee Peters

by Mary Peters

Town: Lebanon, NH

Where are you from originally and what brought you to this area? Grew up in Ticonderoga, NY and moved to the UV from Burlington for my job a bit over 2 years ago.

What do you do professionally? I work for Strava on our team that builds maps to help cities plan bike paths and sidewalks.

How long have you been running? Almost 20 years, since middle school.

How long have you been running competitively? About the same timeframe, I began running on the school’s modified XC team. Though I wouldn’t say what I do currently as all that “competitive”

Why do you run? For the community and to not feel quite as badly about all the donuts I eat.

Recent memorable moment while running? How good the ~6 minute group looked in our matching black shorts at TNT last week.

Best athletic accomplishment and why? Of all time, even outside of running? I once held a conversation with nordic combined Olympic gold medalist Billy Demong while skiing up a hill at altitude. I felt very accomplished at the end of that hill.

If you like to race, favorite race distance? Why? 5k because it’s the shortest distance available to race outside of school.

If you like to race, notable race moment? OR most memorable race? I always had a great time at the McQuaid cross country invitational. It was cool to hear thousands of spikes clattering on the pavement under the bridge after the start. Also Wegmans, enough said.

Training partners? Outside of TNT no one really (sad panda) so if anyone works in Hanover and wants to run on weekdays around noon give me a shout!

Cross training activities? In the winter and spring: skiing (nordic and alpine) in the summer and fall: hiking and riding to work, plus the occasional swim. Also lately jiu jitsu which is pretty far outside of my comfort zone.

Favorite local running route? Out and back on the AT from the Coop. I’m hoping to run it enough times to total an entire through hike.

Favorite post run treat? An entire pint of salted caramel Talenti which I really just eat because I need tupperware, not because it tastes good or anything.

Strangest place ever run? Definitely the Badlands of South Dakota, very weird and I highly recommend it. I can’t wait to go do that again. Also, Wall Drug has excellent donuts.

What made you start running? Great question. It was either XC or football which I think would have turned out poorly for me.

Who is your running “idol”? Lopez Lomong who I once saw celebrate his Stanford Invitational 5000m victory a lap too early, stop running, realize he had a lap to go, and still win. That’s cool.

Are your reasons for running now the same or different than the reason you first started? Entirely different. I started running for the glory, money, and fame, but now I just want license to eat as many Lou’s donuts as I want.

Why did you join UVRC? Tuesday night cockfighting was getting out of hand.

Ever run in a costume? No, but I’m up for a dare.

The only running shoe for me is whatever’s on sale. But if I had to pick, the Asics DS Trainer is a long time favorite.

Ever been injured? How did it happen? I struggled with a herniated disc for my entire first year living in the UV and am not sure how that came to be, probably years of bike racing and poor posture.

Hot or cold weather runner? Cold. Definitely.

Morning or evening runner? Evening. Definitely.

What is your motivation? Pub night.

I run therefore I eat donuts.

How did you become interested in running? Likely through my Magic the Gathering friends in middle school.

What is your favorite race? Burlington Turkey Trot, hands down.

Favorite running book/film? Would Ultramarathon Man be a cliche answer?

How about favorite work out? 10x400m @ interval pace 1 minute recovery.

What is your diet like? Um, pretty bad. Chips by the bag, cookies by the row, but never McDonalds… I’m not a monster. Usually. Ok, never Taco Bell.

If you could run with anyone, who would be the person? Where would you run? Kilian Jornet, wherever he wants to go.

What else should the club know about you? Big time Taylor Swift fan.

Aside from running, what are your hobbies? Skiing of all sorts, seeking out desolate hot springs, hipster coffee, travel, photography, trying to grow a decent beard, climbing mountains in the worst possible weather.

First Time Designing a Course: The Coolidge 5K

by Jared Rhoads

Some courses practically design themselves. Designing a point-to-point with an already-chosen finish line? Just start at the end and work backwards! Designing an out-and-back along some established road or trail? Just turn around at the halfway point! Doing a non-standard distance? Just pick any route that looks fun, and who cares what the distance adds up to!

Of course I jest—all courses have their intricacies. But some have more. I didn’t quite appreciate that until colleagues and I set out to find an exciting, enjoyable route for the 1st Annual Coolidge 5K, to be hosted by the Calvin Coolidge Presidential Foundation. I’m happy to report that I think we succeeded.

The idea for the Coolidge 5K was conceived last winter. The premise was, and is, enticing: a 5K course meandering through the historic birthplace and meticulously preserved homestead of the nation’s 30th President—a president of civility, simplicity, and prosperity. There’s the home where Coolidge was born. There are the rustic barns with Coolidge’s farming tools on display, and his father’s general store in which one can still buy a can of Moxie. There’s the quiet cemetery where the Coolidge family lies at rest.

Figuring out how to tie these things together while hitting the needed distance wasn’t easy. The tiny little town of Plymouth sits like spokes without a wheel, and not in a way that easily accommodates a typical loop or lollipop style course. Boots-on-the-ground exploration revealed that if the course went too far up Messer Hill Rd, it would start to get steep. If the course went too far down Lynds Hill Rd, it would also start to get steep. The only other main road in the area is the state highway of Route 100A, and although it is a nice flat section, we didn’t want runners on that type of road for more than a few hundred yards. Other considerations tested us, too, such as the desire to end the race on a flat section, the need for the start to be close to the finish, and the need for any narrow sections to come sufficiently late in the race so as to give runners plenty of time to spread out.

Dozens of trials with Google Maps and several GPS-guided test runs later, we have a course–and it is one that we are excited to present!

The race starts in front of Coolidge’s childhood home–the home in which Coolidge took the oath of office by lantern light in August 1923. At 0.4 miles down the road, you pass the Coolidge grave site. At 0.75 miles down the road, a turnaround. At 1.25 miles, a right onto Route 100A. At 1.5 miles, into the great grassy field for an eight-tenths-of-a-mile loop. Then up to the village center again at 2.5 miles, around a smaller grassy loop, and down past the Plymouth Cheese Factory and Coolidge home again onto Coolidge Memorial Road. At 2.8 miles, across a small grassy strip once more, and down the home stretch to the finish at mile 3.1.

The final course shape, perhaps best described as a clover with one overlap, is as unique as Coolidge. The mix of terrain is about 40% hard packed dirt road, 30% hard top, and 30% rolling grassy field. The early section with the long turnaround will give runners the chance to see and cheer each other along. Moreover, multiple passes through the center of the village will make it one of the most spectator-friendly races in all of New England.

I hope you’ll choose to run the inaugural Coolidge 5K in 2018! To register, visit the link below:

First Annual Coolidge 5K

Date: Saturday, October 6th
Start time for the Coolidge 5K: 10am
Start time for the “I Do Not Choose to Run” 1-Mile Walk: 11am
Also featuring: A 100-yard “Plug Hat Race” for kids (we’ll supply the old-time hats!)
Location: Calvin Coolidge Foundation and Historic Site, 3780 Route 100A, Plymouth VT 05056

Race to Save the Mill

by Laura Petto

Eight and a Half Reasons to Run “Race to Save the Mill” this October

1.. It is at the height of foliage season and the views are spectacular!

2. There are two distance options – 5k and 8k – both including portions on the rail trail.

3. The course has both trails and pavement.

4. The big hill is at the beginning – it’s all cruising from there.

5. There’s a delicious homemade lunch afterwards – last year was soup, chili, bread, cornbread, and dessert!

6. It’s lovely and low-key – everyone is just there to have fun! A great, relaxed way to come back from an injury.

7. Although, if you win, you get a free shirt!

8. After the race, you get to visit the mill that we’re trying to save. They’ve already made some amazing changes.

8.5 (only a half reason because I may be slightly biased) It’s organized by a terrific human being (my college RA!) . Flocks of fellow alums, some of the most enthusiastic and enjoyable people on earth, come and infuse it with a tangible joy. It’s the happiest race I’ve ever run!
(go u bears!)

All information for sign up here! (

The Survey Says

by Paul Gardent and Gail Barman

WOW! We got a great response to our August Survey Says survey (N = 48). We asked all about using mobile devices when you run. While we are all the same in our love of running it is clear we have different thoughts on mobile devices, the way we use them and our taste in music. And there were concerns with the safety if listening to a mobile device when running.
Here are the results!

Q.1 Do you carry a phone or mobile device when you run?

Q.2 What is the reason for your answer above?

I like listening to music/podcasts
“If I’m running alone for a while, sometimes it is nice to listen to music or a podcast. Running isn’t always fun, but sometimes you gotta get it in! “
“I like listening to music or podcasts on the fly“
“To listen to music and log my mileage“
“My watched died (tracking) and entertainment“
“Music“ (5)
“Podcasts“ (3)
“I listen to the news during training runs, not during races“
I use it for run tracking
“I carry when I want to figure new mileage or care about my speed that day. “
“In the winter when I have more clothes on I usually have a pocket to put my phone in and use MapMyRun. In the summer I rarely have a pocket that holds my phone without it bouncing so don’t bring it. I do wear a Fitbit though so get some idea of time, steps and heart rate over the run. “
“Tracking my run“(2)
I carry it for Safety
“I carry my phone if I’m worried about getting lost and want to have a map or the ability to call for a ride home. “
“Safety/accidents/getting lost“(5)
“I bring my phone when I run on trails alone, in case of emergency“
“Only when on longer trail runs do I feel that it is necessary for safety reasons in case I get lost or fall down, go boom 😉 I do not use it for music while running“
“Don’t want to get lost and have no contact method safety“
“I have serious asthma and need to be able to call for help in case of emergency.“
“My husband wants me to (safety)“
“If I’m on an unfamiliar route, so I can call home“
“In case of an emergency“
“If I am on call and it’s a run over 90 minutes“
Multiple reasons or other
“Only when I run on a treadmill. Podcasts help dull the boredom. “
“I never carry in my hand, due to weight and imbalance caused by weight difference. I sometimes wear it on a hip belt though“
“To get messages Take photos Listen to music“
“To listen to books on tape; create a backup GPS file; be available via phone; in case I need to make an emergency call“
“I like to track my distance and pace and to listen to music. “
Sometimes to take photos“
Why I don’t carry a mobile device
“too bulky“
“It doesn’t fit in my shorts pocket, so if I don’t have a pack with me, I don’t carry it. I may get a stretchy waistband thing which would make it easier to carry nearly all the time”
“I haven’t found a comfortable way to carry my mobile phone. I don’t need it to track my distance and pace as I have a Garmin running watch. And I like to hear the sounds around me. ”
“It’s too bulky and I don’t like to have anything with me. It even took a long time for me to be comfortable carrying a hand-held water bottle on long runs! I also don’t run in strange places or at night so I feel safe without it. ”
“It is annoying and running gives me a break from tech”
“It depends on where I am running, trail, yes, in town no”
“I love running too much to want to “tune out.”
“Running sets me free from that chain”

Q. 3 How Do You Carry Your Mobile Device?

Responses to Other
“Trail vest (I have the Ultimate Direction Scott Jurek Race Vest 3.0 – or something like that). “
“If I wear my rain coat, in the pocket; if no jacket in my hand. Arm bands do not work well for me nor do waist belts. “
“If the armband becomes too frustrating the device gets put under the strap of my sports bra“
“On wrist for Fitbit“
“Wedged into my sports bra“
“In the cup holder of my treadmill“

Q.4 What type of headphones do you use when you run (earbuds, over the ear, Bluetooth or wired)?

Added comments
“No earbuds, like to be able to hear what is going on around me“
“I don’t use any types of headphones. I think it’s dangerous“
“wired earbud — but only one earbud. I like to have one ear open to listen for traffic, etc. “
“None, ever, as I think it’s dangerous not to be able to hear what’s going on around you. “

Q.5 What do you listen to when you run?

Responses to Other
“A little bit of both (music AND podcasts) – just depends on the day.“
“Do not listen to anything; perhaps I should but I always have plenty to think about.“
“Music and coaching pre-sets for pacing etc“
“Nothing — the sound of the woods“
“the world around me“
“Books on tape“
“nature, my running buddies, or my thoughts“
“Nature (4)“

Q6. If you listen to music what are your favorite tunes or artists?

“A pandora station that I created a while back (“Sam Gellaitry” or “Lorde” or things like that – I prefer interesting/up-tempo music, often without words, but sometimes popular songs with words are fine too)“
“Nice and mellow“
“I’ll listen to anything. Upbeat tunes usually help!“
“Too diverse to describe but upbeat music is good“
“Oh so random. And most of it isn’t running appropriate, but I still like it. I also like having earbuds in my ears to keep wind out. I have sensitive ear canals 🙂 “
“Nearly anything except country! “
“Okay Go and Foxy Shazam! “
“I listen to lots of music, but not when I run… “
“Tegan and Sara, Hayley Kiyoko, The Cranberries, Indigo Girls, Letters to Cleo“
“Currently obsessed with Beach House“
“Playlists I make. I love putting playlists together – by subject (Summer Running, Funky JB, Hits From The Point, Christmas Rock Classics, St. Patrick’s Day, Halloween, Independence Day, etc.) “

Q. 7 Any advice to UVRC members on specific gear related to running with mobile devices?

“I like the waist belt for many reasons. It sits on your waist and you don’t really feel it. It never interferes with my running form (i.e., no extra weight on my arm). The waist belt is also nice because I can carry other things (keys, gu, etc.). AND if it is hot, I have to wear shorts but I may not wear a shirt and the goal is to get as much skin exposed as possible (for me at least), so it is nice to have a waist belt that can sit over the top of my shorts. “
“Make sure you have shorts that fit if using a pocket to carry, you might not notice the weight pulling your pants down until you a mile or more in“
“Not too loud for street running“
“A flip belt is good or (for ladies) the Saucony bullet shorts have great side pockets for phones, gels, medals, you name it. “
“Be really careful if you interact with a mobile device while running.“
No gear, but is a great motivator“
“If you run with music, please only use one earbud and keep the other ear open to hear traffic, other runners, cyclists, walkers, weather, etc.“
“Nathan waist belt“
“Embrace the backpack. You can also carry hydration, keys, etc. “
“Avoid having your arms/hands be imbalanced, weight-wise. It causes imbalances in your stride. If you *have to* listen to music, you can look at the garmin 645 music, which can store songs on your watch and connect to headphones via bluetooth. “
“Bluetooth headphones are great for the treadmill. If you listen to music/podcasts while running outside, at TNT, in a race, etc. you should make sure that the volume is low enough for you to hear the world or take one of the headphones out. There are many reasons people might need to talk to you, both for your safety, theirs, and others. “
“Plastic armbands may seem weird, but they don’t stretch out like the cloth ones do. I tend to have to use the smallest setting, and when the cloth ones stretch over time, they become too big. Also: wash your armbands! they sometimes start to stink! “
“I like the Apple Watch very much! Good for tracking mileage, paired with MyFitnessPal, can get calls and msgs, pairs with AirPods, etc“

Epsom Old Home Days

by Jim Burnett

What Does it Take to be a Wooly Warrior?

The Vanpool Crew (L to R) Mike, Jim, “Bear,” Yufeng, Scott, Betsy, Laurie, Jennifer

Can you click on the “Register” button? …check
Can you get your butt out of bed at 5:00 am? …check
Can you don a Wooly Warrior singlet one arm at a time? …check
Can you show up and toe the line? …check

That’s all it took for 14 Chuggers to show up for the Epsom Old Home Days 4 Miler on Sunday.

Four Woolies – Yufeng Guo, Scott King, Jennifer Hansen and Robyn Mosher, were first time away race participants. So, a big shout out to these “First Timers.”

Ten others – Gunner Currier, Karen Wright, Tiff Currier, Rob Daniels, Ken Stone, Laurie Reed, Ellen Chandler, Jim Burnett, Mike Gonnerman and Betsy Gonnerman were “Vets.”

Almost everyone won an award and scored points for UVRC. But, most importantly they all Joined in the Fun and were part of a team effort and that always feels really good. It’s fun to check the results in the van on the way home too. What was your age-graded score??? Oh wow, I scored points for the team!!!

To be honest, the team slipped further in the standings following this, the 6th race of the 8-race series. There were 5 of 12 age groups with no Woolies at all: F-30, M30-39, M40-49, W40-49, F60-69. OUCH, this is unfortunate but opens the door to others. Yes, come to the Halfway to St. Patrick’s Day 5K on September 9th and FILL IN THE GAPS.

I know you lurking Wooly Warriors out there are away, busy-busy, vacationing, resting or injured (not good).
No one expects you to show up for every race.
It’s fun to win, but you can’t win all the time.
It’s also fun just to hang out with like-minded runners friends, win or lose.
You can take that to the bank every time…

So, do this…
Click on the “Register” button? …
Get your butt out of bed at 5:00 am? …vanpool leaves at 7:30 am from behind Lebanon City Hall…vanpool signup Halfway to St. Patrick’s Day
Don a Wooly Warrior singlet one arm at a time? pick up your singlet at the Leb. Rec. Office in Leb. City Hall…check
Show up and toe the line? …race starts at 10:15 am, Sunday September 9th, 2018

It’s never too late to start having fun…

PS – The final race of the NH Grand Prix Series is the CHaD Hero Half Marathon, October 21st, 2018. Discount code coming soon.

Born to Run 5K

by Laura Hagley

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, with article collection by Laura Petto. Any comments, questions, submissions, sub 2 hour marathon tips, etc, send to


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