April 2022 Newsletter

Hello People!

We (Dorcas & Tim) recently took the USAFT Level I Coaches class.  Not only did we sit the 22 hours of lecture,  but we also sat the exam and now both carry our certificates.  

We also invited Rick Currier to join us, but he told us that he just finished his certification in December (out in front of us - leading the pack!)"

Why did we take the class?

Tim:  One of the main reasons I took this class was because I take the athletes of UVRC seriously.  I know you guys are out there logging long miles and many hours and you take yourself seriously.  “Seriously” doesn’t mean you are somber, I’ve heard a lot of joking and bantering while on the rail trail, or while warming up around Occum Pond.  “Seriously” means it is important in your life.  So as a coach I want to give you good advice, workouts which will help you improve, and plans which will get you ready for your best races and finest runs.

The class covered all aspects of Track & Field,  which meant a lot of time on-field event technique and training for sprinters, which we might not get to apply to UVRC.  But it also spent a great deal of time on sports psychology and physiology.  

Dorcas: The impetus for taking this course was my high school xc running team. Over these last couple of years, several of my runners have taken their interest and dedication to the sport to the next level. It was time for me to take my coaching to the next level to support them. 

Secondly, I knew that although I’ve been studying exercise, physiology, and coaching since 1984, the science and methodology of sport is always changing - another reason to refresh my understanding of the sport. 

Next, my own studies aside, I had not taken a formal coach’s running course, and I also wanted to provide support and coaching for high school runners outside of their season. So with UVRC and Kristine Flythe at Lebanon Arts, Parks, and Recreation Department,  we created the UVRC Next Gen membership option, so high school runners could sign up for out of season training - TNT, Thursday hills, and Saturday distance from Omer and Bob’s.

Finally, as Merlin tells the young King Arthur-to-be, in T.H. White’s 1958 retelling of the Arthurian legend, Once and Future King, and this is pertinent as we come out of our COVID isolation: “The best thing for being sad," replied Merlyn, beginning to puff and blow, "is to learn something. That is the only thing that never fails.” Tim and I committed to 22 hours of Zoom over three days with other amazing coaches, and we learned from the best of USA Track and Field and Cross-country coaches. A happy place to be.

Did I learn anything new?

Tim: A lot of what I saw I either already knew, or at least thought I knew.  In fact I think that the most important takeaway from the course was giving me assurance when coaching.  There are things which I do in my training which I have been hesitant to advise others to do.  For instance, how do you balance hard workouts and recovery?  Or the idea that not every race is equally important and that you can plan a season to build up to a goal race.

Actually, there was also some new information.  I had not understood that eating protein soon after exercise helped it uptake.  Or that your “dominant” foot is your more coordinated foot, but not necessarily your strongest foot.  When I ran the steeplechase I led with my right/dominant foot (necessary to guide my flight and touch the top of the water barrier), but it was my left foot, my stronger foot that I actually launched off of.

Dorcas: Often what is not new, but explained in an updated context and vocabulary, is extremely important, as we coaches relay information to our athletes that supports and correlates with what they hear from other coaches. And athletes. A good teacher/coach is able to explain a concept to a student/athlete in a way that they can understand. So we must know how to convey it auditorily, visually, kinesthetically, with different metaphors and images. That is my favorite part of a coaching discussion - hearing the different ways/words that others use to teach the same concept. 

Like Tim, I am now more cognizant of the stronger vs. the more mobile side of the body. And I have a new-found appreciation for the physics of sport - for the hurdles, sprints, vertical and horizontal jumps, and the throws. Track and Field is truly a democratic sport, where people of all types can find an event in which they can excel. 

Any side effects?

Tim: I actually enjoyed learning about some of the finer points of field events, and now when I watch them I see things I wouldn’t have noticed before.  For instance, what is “blocking” in the shot put? (a transfer of momentum) What is the “hinge” motion in the pole vault and high jump?  (parts of the body moving in different directions) Why the cross-step, which is not really a cross-step,  in the javelin?  (it allows the rotation of the shoulders and so a longer time and distance for the arm to accelerate the javelin).

Dorcas: In just two weeks of coaching Spring Track, I am so impressed with what my xc runners have learned in terms of technique warm-ups and drills, accelerations, and sprints. And to note that they are not bored with running around in circles - they love the new perspectives and opportunities and see the benefits of running on the track with people they might not otherwise have valued for their specific skills. 

How will this class affect the way you coach?

Tim: I think I want to take a longer term view of training.  I am not training for the next race, rather I am training for a big race at the end of the season.  As a coach, I want to encourage that view.  If athletes tell me their goal race is in August or November, I want to work with them to peak at that race.

Actually, a lot of people just want to do pretty well next week, and that's okay too.  I just want to work with athletes to get them to where they want to be.

Dorcas: I appreciate the time spent on the non-aerobic/anaerobic work - dynamic warm-ups and drills done correctly that prevent injuries, identify and address balance and imbalances. And drills that break down a movement into several parts, parts that must be practiced with attention and focus, then synchronized. And as a high school coach, I appreciate this time to encourage those who identify as runners, to try a field event. This is a time in their development to work on athleticism, rather than specificity. 

Tim and I are excited to bring this to our club members. And we encourage others to pursue USATF membership and courses. Each of us has something to bring to the club. Thank you!

Check out the UVRC new High School Athlete program “UVRC Next Gen” on our website and here: https://secure.rec1.com/NH/city-of-lebanon/catalog?filter=c2VhcmNoPTE5NTkxMjg=

And see the attached flier for all our club activities! 

We are getting ready to start up the Spring 2022 edition of Couch to 5k. Practices will be held on Thursdays at 5:30 p.m. and Saturdays at 8:00 a.m., for 12 weeks, starting on April 9 and ending with the Red, White, and Blue 5k in Lebanon on July 4. All practices will take place at the Pat Walsh Park location in Lebanon.

How can you get involved?

• Sign up as a participant! It’s always a great group of folks from all backgrounds who work hard and earn their results.
• Volunteer your time as a coach! You can be a coach on Thursdays, Saturdays, or both, and it is totally okay if you need to miss a practice here and there due to vacations, races, or other commitments. 
• Share this information with a friend, family member, or colleague

For more information:

• We will have an informational meeting at 5:30 p.m. on Thursday, April 7th at Pat Walsh Park.
• Information posted on the Lebanon Recreation website: https://flyleb.com/1021/Couch-to-5K 
• Reach out to learn more: keriann.ketcham@gmail.com 

Finding our Stride, A Collaborative After School Program that Promotes Fitness, Self-Esteem, and Teamwork Through Running is Looking for an Assistant Coach!

We would like to offer Finding our Stride (FOS) twice a week during the CCBA after-school program, which includes kids grades 3-6. The main hurdle now is finding two coaches. FOS and CCBA are both excited about the potential for this program and CCBA is polling families now regarding their kids' potential interest.  CCBA would oversee it and we'd love to start it in mid-April, for the spring season, and run through mid-June. The team would practice two days per week for roughly 75 minutes, roughly 3:30 - 4:45 pm. We are currently aiming for Tuesdays and Thursdays, but this would be flexible, based on coaches' schedules. The coaches don't have to be great runners - the priority is for them to be good with kids. If one coach could do a run/walk and the other could keep up with the faster kids, that would be ideal. They would need to be background checked and FOS would pay for that.

The perks are:

• Modest stipend: $550 for Assistant Coach for the 6-8 week season
• Free t-shirts
• Entry fees for an end of season race/event

Please see: https://www.findingourstride.org/ for more details or reference the attached flyer.

3rd Annual PES Family Fun Run and 5k Trail Race

ONLINE REGISTRATION NOW OPEN

Sunday, May 1st

9:30 a.m. Distanc1 Mile Fun Run  |  10:00 a.m. 5K Trail Race Run/Walk

Register: https://raceroster.com/events/2022/58195/pes-family-fun-run-and-5k-trail-race

$25 for ages 18+ | $10 for kids ages 5-17 |  FREE for kids under 5

5K race will be held in the trail system behind Plainfield Elementary School at 92 Bonner Rd, Meriden, NH.

Proceeds will help build an outdoor recreation and learning space at Plainfield Elementary School.

Hi UVRC, welcome to the 2022 Upper Valley Running Series (UVRS). If (like me), you missed the Shamrock Shuffle and the official information, here is what you need to know!

The UVRS is a series of local races, and the series is suitable for all members of UVRC. The website is here: https://bit.ly/2022uvrs.

The series for 2022 is:

• 5/22 BarnArts Race Around the Lake 10K, Barnard VT
• 6/26 Shaker Seven, Enfield NH
• 7/4 Red, White and Blue 6.2 10K, Lebanon NH
• 8/20 Under the Tree 10K, Hartland VT
• 9/10 Sharon Sprouty 10K, Sharon VT
• 10/15 Downriver Rail Run 10K, Lebanon NH
• 10/30 Tiger Run 12K, Enfield NH
• 11/20 Hanover Turkey Trot 10K, Hanover NH

 You can register for the whole series for a 25% discount. See the website above for the link.

We're still working on series prizes for 2022 series finishers, but I can announce that the bypass for the 2023 Covered Bridges Half Marathon is back! Finish the series, and you have a guaranteed spot and don't have to face the crazy short registration timeline. (To be clear, you still need to register and pay the race entry fee).

See all of you out there!
Geoff and the UVRS committee

We're re-instating the "free singlet for NHGP racers" program for 2022. So, get out there and help the UVRC return to victory in this competition against the other New Hampshire clubs!

The New Hampshire Grand Prix is a series where the clubs of New Hampshire compete to see who is the best running club. Should be UVRC, right? This year the series is:

• Virtual Track 5K – Any Track, 4/3 – 10/16
• Nashua Soup Kitchen 10K – Nashua, NH, 4/3
• Skip’s Run 4M – Lebanon, NH, 6/19
• Sandown 5M – Sandown, NH, 8/6
• Delta Dental 1/2 Marathon – Concord, NH, 10/23

Full information: https://www.nhgp.org/

We need you to show up! Due to changes in NHGP scoring for 2022, the series emphasizes overall participation more than in the past. So, if you can run a 10K, you can help the UVRC! Even if you don't think of yourself as a "racer", you are! The race is at a civilized 1 p.m., we've got a carpool going, no excuses, let's get out there.

"What's this about a free singlet?" you say. Well, if you run 2 of the "away" races (of which there are only 3), free singlet! If you run any 3 of the races (including the "Virtual Track 5K"), free singlet! Should be a piece of cake.

"But I want to wear my singlet before I've done 2 races!" you say. Well, if you commit to doing 2 or 3 of the races, as above, I will get you a singlet right away! (I do have to note that due to supply chain issues our recent order is scheduled to come pretty soon _after_ the Nashua race, so sizes are a bit limited. I'll do the best I can.)

"I can't commit," you say. I understand. Commitment is a big deal. I dated Nancy for five years before we got married. And that is a _much_ smaller deal than the UVRC participating in the NHGP. No worries, you can click here to just buy a singlet. Click on "UVRC Singlets", they are $35 (at cost), and you are set. Contact me or Krissy Flythe if you have trouble.

One small note: I'm not going to carefully track race participation and singlet earning. If you participate in the correct number of races, let me know and I'll get you the singlet. It's up to you to do the bookkeeping. Don't feel guilty, though. I _want_ to give you a singlet!

Route: Mt Ascutney Auto Road

Distance: 7.4 miles out-and-back on auto road; possible 1.4 more out-and-back if you run up to the summit.

Percentage Runnable: 100%

Elevation Change: 2,247 feet up, and additional to the summit.

Ease of Navigation: You can't get lost on this one!

Parking Areas: There is a good-sized dirt lot across rte. 44A from the Park entrance.

Address:1826 Back Mountain Rd, Windsor, VT 05089

Website: https://vtstateparks.com/ascutney.html

I decided to go up the paved auto road on a cool, breezy day in March. The top 3/4 mile still had snow/ice on the road, so I put on the microspikes that I carried in my hydration pack. I would bring them along to be sure, unless the weather gets much warmer in the next couple of weeks. I didn't have time to summit, and the 0.7 to the top would have been icy. More cause for microspikes.  

Pedestrians can use the road until the park opens in mid-May, and it's an ideal mud-season run. The access road (VT 44A) and the auto road are both paved, so no dirt road access issues. Going up the road gives you a lot of views in the early spring. I was sure to set a pace that I could maintain over the 3.7 miles up, and although the grade is steady, and occasionally steep, the switchbacks made it quite runnable.

Name: Daniela Allee

Town: Etna, NH 

Where are you from originally and what brought you to this area?

Peoria, IL; married a Dartmouth grad student in 2017 (we met at the University of Missouri and did long-distance dating for a few years).

What do you do professionally?

I’m a reporter and editor at New Hampshire Public Radio. I lead our Spanish-language news initiative, Qué Hay de Nuevo, New Hampshire? 

How long have you been running? 

13 years 

How long have you been running competitively?

I ran in high school, and just in the past year hopped back into doing more local races. 

Why do you run?

Running is a way I can re-center and destress. It's one of the things I can do that makes me feel most myself. Running feels homey, and it takes me places I might otherwise not have explored or appreciated. 

Recent memorable moment while running?

Doing a hike up Mt. Garfield in late February and seeing the sun hit the snow-laden pine trees. It was perfect. 

Training partners?

Folks from UVRC, and other friends I’ve met through them! I’m always open to running with more people!

Cross training activities? 

Yoga mainly; catch me doggy paddling out on the river in the summer! 

Favorite post run treat? 

Pizza and beer. 

Any notable streaks or other unusual running events?

Not really! 

Why did you join UVRC? 

After four years of living in the Upper Valley and mainly running solo, I decided it was time for some company. I've made new friends! I also enjoy seeing so many people come out on Tuesdays and Saturdays. I told my husband how we introduce ourselves and exchange "good jobs" as we round Occum or the track. "That's so wholesome!" he replied. I agree! I'm here for the workouts and sense of community.  

Ever run in a costume?  

No…maybe one day though. Open to suggestions! 

Favorite running book/film?

Once A Runner. I read that book multiple times in high school. 

How about favorite work out?

I love 1000m repeats. It was a workout that went well for me in high school, and that nostalgia has carried through to UVRC. It's the right mix of speed and endurance for me.  

Aside from running, what are your hobbies?

Cooking and baking! I think we should have a baked goods exchange post-TNT sometime. 

What are your priorities in running?

Getting outside in the fresh air, moving my body and enjoying the consistency and routine running adds to my life. I do enjoy workouts and racing, but competing isn't my main focus. I'd like to run for as long as I possibly can!