August 2021
Note from the Editor
Editor
Amanda Kievet
Trail runner, wool mill owner, web developer, quote unquote farmer.
Article Collection
Geoff Dunbar
Former UVRC president, co newsletter editor, and UVRS coordinator.
Table of Contents
- Help! by Geoff Dunbar
- Letter from a Board Member: Board Letter by Krissy Flythe
- The Return of Tuesday Night Track by Tim Smith
- Boston Prep 16 Miler by Geoff Dunbar
- Photos from RWB by Members
- Photo from Shamrock by Members
- Running Streak; A year by Julia Neily
- Trip Report: Presidential Traverse by Hannah Taska and Sara Vannah
- Moat Mountain trail/Red Ridge Trail by Jennifer Hansen
- Laurie Heels by Matt Sherman
- Running and Wellness by Jim Burnett
Help!
By: Geoff Dunbar
Your current newsletter editors, myself and Amanda Kievet, are planning to step down at the end of this calendar year (December 2021). What will happen to the beloved UVRC newsletter? This is where you come in. We’d like to bring in some folks in the short term to help out and learn the ropes. Then, once the new editors feel comfortable, they can take over the whole operation.
There are two main tasks. One is collecting articles, which doesn’t involve much technical skill; being able to do email is probably enough. Someone who is relatively social and present at club events is probably a good fit for this role. The other is actually putting together the newsletter; this person just needs to be a little savvy with a computer. Anyone who uses social media or any other web-based publishing platform could do it.
Anyone who is interested in helping out, email us at newsletter@uppervalleyrunningclub.org.
Board Letter
By: Krissy Flythe
I hope that you all are enjoying your summer and are able to travel to a happy place this summer. I know for myself I am looking forward to spending some time with my mom in RI which is where I’m originally from. However anytime I go back to visit it amazes me how much has changed and how much does stay the same.
It’s a fine balance between keeping things as they are or changing them as you go. It does make me think of my own big changes over the last 7 months.
In January of 2021 I surprised myself. I stepped on to the dreaded square electric box on the floor that tells me a number. I exhaled and couldn’t believe that I was at my heaviest weight ever! Thank you COVID19lbs for allowing me to grow in a way I didn’t expect. Similar to those freshman 15 in college covid had done a bit more.
Something clicked; I knew I needed to make a change. So I decided to walk and that was the beginning of making time to intentionally do purposeful movement. I agreed with myself to walk 20 minutes a day. I could take my kids with me, or one of my dogs, or we walk as a family. Some days it was cold, and some days it even snowed. However I told myself I needed to start moving regardless of the weather. It wasn’t long before I recognized I needed more.
With the wonders of technology it’s amazing how much advertising can pop up when you least expect it. I discovered Noom.com. I will not sell or bore you on it but it has aided me in my journey to losing weight. If you are interested you can learn more by finding it online. However for me it was what I needed to keep me on track. I learned to better my balance with food, and understand when I wanted to eat versus when I needed it. I know for myself that I do not do well when someone tells me I can’t have something. It truly makes me want it more. I have learned that I can eat whatever I would like and have the self-control to have just enough or satisfy the craving that I had.
Weight loss is a journey and often you can compare to others. We do that naturally. It has been a shift in mindset to recognize that everyone is on their own journey and there is no one way to get there, and you don’t know when someone is starting their journey, mid-journey, or have found their happy place. I am still on my journey and there are multiple factors that have allowed me to succeed and support me. This often comes without judgment and recognizing that it is a lifestyle change and not just another diet. Weight loss is hard and it’s personal but it’s easier with support. No matter where you are in your journey, remember that you can do it. YOU can do it!
Since January I’ve lost 40 pounds and I am very proud of myself for having seen that I can do it. Often I would just shy away or not acknowledge it when someone gives me a compliment on this journey. Now I embrace the kudos because you need to accept that you are changing and it feels good to give yourself the Pat on the back. I was able to complete my virtual 5K with the Shamrock shuffle and although not super fast, I was able to do it. Running is something that I’ve missed and I am excited to get back to it, and my kids love to run! So it will not only be about my journey, but it will be a journey together as a family.
The Return of Tuesday Night Track
By: Tim Smith
In the first week of June, on one of those Very Hot Days, a handful of hardy souls showed up at Lebanon High for the first TNT and the NHGP Virtual-5k. I was so delighted to see real 3-dimensional people. But I actually had expected to see a few more bodies. By the end of June the numbers had increased and we had migrated to the Dartmouth track.
But then July started with a bang! Was it that the Red, White and Blue made racing feel real again? Are people more confident about their vaccinations? Or is it that once you have tasted TNT again, you can't go back?
By the middle of July about 30 people are showing up, many of them are the old crew that we knew from pre-pandemic days. But there is also a lot of new blood, including a few high school cross-country runners who are joy-riding around the track, and also a few Dartmouth students who are challenging UVRC's fastest.
As a coach, it is a delight to see so many people out there giving it their best!
When I plan workouts I know that people have a variety of goals and objectives. We all don't run the same races, but a lot of us do run some of the New Hampshire Grand Prix. So a quick reminder of that series' schedule. June - Virtual 5k, July - Bill Luti 5 mile, August - Sandown 5 mile, September - Rail Trail (Enfield-Lebanon!) 10k, November - Manchester Half Marathon. I think you can see the trend; the races get longer as we head into the fall.
The workouts will tend to emphasize this change, moving from 5k preparation to 10k / half marathon preparation. I am aware of the fact that "Run for the Pie", and a lot of Turkey Trots are also on the calendar, so we wouldn't abandon all the shorter, quicker stuff - it will continue to be a mix.
What are my goals as I design workouts? 1) It really is good for your running in that it stresses your muscles and cardiovascular system - without over straining. 2) You are challenged beyond what you would run by yourself. 3) You as a runner feel like it was good for you. 4) By next week you really want to come back for more.
I feel like having a whole bunch of great people there really helps with that last point.
I'll be traveling a lot in August, I haven't seen much of my family since pre-Covid, so Dorcas will be leading the workouts. But I look forward to seeing more and more of you as the fall racing season gets going!
Boston Prep 16 Miler
By: Geoff Dunbar
Our good friends from the Greater Derry Track Club pass along information about the Boston Prep 16 miler, on September 5th.
“Anyone who is doing a fall marathon will want to check out our Boston Prep on September 5th. A hilly 16 mile race is a great indicator for people's level of fitness for a late September - early November marathon.” - John McGarry
Running Streak; A year
By: Julia Neily
On July 6, 2021 I reached a year on my running streak. My rules are at least one mile running and outside. Most days I run 2 miles; from my house to the LIttle Store and back. I’ve made so many new friends. I was in the Lebanon Coop and a man said, “Hey you are that runner I see in the morning?” Then the other day another guy pulled over and introduced himself saying, “I just had to say hi after seeing you run so many days.” He is a veteran; We had a great chat.
One of the other great parts is that running outside each day has become a habit, I sleep better and it calms me. I feel like it helped keep me sane and healthy during the worst of the pandemic. My goal is 1000 days. Is anyone else doing a running streak? I’d love to hear about it! Jneily603@aol.com
Trip Report: Presidential Traverse
By: Hannah Taska and Sara Vannah
Hannah and Sara ran the Presidential Traverse! While they anticipated the traverse début with some anxiety (about hydration, pacing, fueling, etc.) along with excitement, and Hannah was scrambling to get into camp at midnight the night before, Sara’s planning and both their general training allowed them to start this adventure with a tolerable amount of sanity. Ultimately the traverse was exciting and gave them a sense of accomplishment. The trek was about 20 miles over the seven major peaks of the Presidential range ridgeline. Spectacular views and lots of sugar carried them through. Other highlights of the trip included jogging through the alpine meadows, encountering researchers with butterfly nets on Mt. Washington, and being inspired for many interesting conversations. Rocky sections on the ridge posed a challenge, between the visual attention required just to take the next step and that needed to continually track the trail of cairns; do experienced traversers manage to run those parts too? Regarding the traverse, Hannah is already excited to improve her time; Sara is happy to never run another incline in her life.
Hannah running on Presi
Ridge on Presi Traverse
Sara running on Presi
Moat Mountain trail/Red Ridge Trail
By: Jennifer Hansen
Route - Moat Mountain trail/Red Ridge Trail, Bartlett NH
Trailheads - Diana's Bath Parking Area, West Side Rd, Bartlett.
Distance -about 10 miles
Signage - trail signs at junctions and a well-blazed trail. Stone cairns on open ledges.
This trail run is over 2 hours from Lebanon, but if you're planning to be in the White Mountains, it is a lesser-traveled, very enjoyable loop. The trailhead parking lot can fill up on busy, hot weekends since many people visit Diana's Bath to cool off; I enjoyed it on a weekday and easily found a parking space. At least half of the loop is pine needles on dirt --easily runnable; as with many trail runs, you will probably need to hike the steeper sections. I love running on open ledges in dry weather and this route contains a lot of that.
I traveled in the clockwise direction, as suggested above, but I will try counter-clockwise next time. I also tucked my swimsuit in my hydration backpack, and enjoyed a dip in the river above Diana's Bath just before finishing; I heated up a bit again on the last 3/4 mile out, but still was grateful for the refreshing river.
There are some great views from the many ledges on Red Ridge and North Moat.
Laurie Heels
By: Matt Sherman
Name: Laurie Heels
Town: West Lebanon, NH
Where are you from originally and what brought you to this area?
Maine- I came to NH 28 years ago, raised a family and continue to happily call the Upper Valley home.
What do you do professionally?
I am a nurse by education and was a healthcare leader at DHMC for many years. After many years of 24/7 work, I officially retired from leadership in January 2020 to focus on myself, family, and friends. I now work at Dartmouth College in Health Services. I have holidays and the summer off and I couldn’t be happier! I started working at age 12 and spent every summer working to pay for college. I feel like I’m recapturing those lost summers!
How long have you been running?
It’s been intermittent but the last 8 years have been pretty consistent.
How long have you been running competitively?
Hmmm...I’m not sure I’d use the word competitive. I do a lot of whining and laughing when I run in a race. Maybe someday….I do want to run a 5k in less than 30 min and I have started to think about a 10k or half…..Seeing older runners motivates me and lets me know that it’s never too late to set my goals higher.
Training partners?
Jennifer and Annabelle Fullerton (daughter and granddaughter). Try doing planks with a 25 lb giggling toddler on your back!
Cross training activities?
Kayaking, hiking, yoga and elliptical.
Favorite local running route?
The rail trail and the trail around Boston Lot lake.
Favorite post run treat?
Coffee and breakfast sandwich at Lucky’s with friends and family on Saturday morning!
Any notable streaks or other unusual running events?
My first real “race” when I restarted running as an older adult was the “Color Run” at Louden. I ran it with my daughter, Jennifer and partner, Mark and have never laughed so hard in my life!
What made you start running?
The US Army! I was fortunate to receive a college scholarship as I was the first in my family to attend college. The Physical Fitness test was mandatory and required running. I hated every step. I could knock out the situps and pushups without breaking a sweat but the run was my “achilles heel”.
Are your reasons for running now the same or different than the reason you first started?
When I left the military, I kept hiking, cycling and staying fairly active while working crazy hours and raising a family. Running was NOT on my list of fun things to do. A good friend mentioned barefoot running shoes when I was around 45 years old and I gave them a try. I loved them!! I tried running again and it felt natural. I’ve since moved away from the barefoot runners but I still love the more natural feel of today’s shoes. My goal was to be a runner by age 50 and I’m now 56 and still running.
Why did you join UVRC?
You're a great group of people and I’ve made wonderful friends in my Ct5K groups. I’m an introvert (which many don’t know) and this group helped me focus on my life away from work. My participation in this group helped me finalize my decision to retire when I realized that I was feeling guilty and struggling to make the evening training runs because I couldn’t leave work. There was always a crisis and so much more work to do….I finally walked away.
Hot or cold weather runner?
Cooler weather in the evening is my perfect condition. I am not a morning person but for the Ct5K group, I’ll be at the 8:30 run!
What is your motivation?
Staying healthy, getting stronger and having fun! I have many people in my life who depend on me and I want to do everything I can to age well and be my best self! My daughter, Jennifer Fullerton, encouraged me in my running and later became my running partner. My partner, Mark Franklin, was a (ultra) marathon runner and had to stop for injuries but encourages me every day. He’s the guy on the ElliptiGo now. My son, Nate, has started running too. Most important of all, I run for my granddaughter, Annabelle, who was born with limb differences. While she is fiercely independent as an almost 3 year old this July, I want to be present to love, support and advocate for her until she develops that voice on her own. There are many barriers to our world that exist for her and I want to do everything I can to support her and her family as she grows.
Favorite running book/film?
End of the World Running Club by Adrian Walker
What else should the club know about you?
I am a strong advocate for mental health care and the issues facing those who suffer silently from mental illness. We should offer the same support that we do for cancer and other illnesses. I co-lead a monthly support group for friends and families of those with mental illness.
Aside from running, what are your hobbies?
I’m an avid reader, love puzzles, yoga and hiking! I have 2 bikes tuned and ready for riding so maybe this will be the summer to restart cycling….I also love spending time with my granddaughter. She is a joy to be around and I love teaching her. We’ve covered clouds, contrails, kinetic and potential energy. We don’t dumb down the answers to her questions and she is a sponge....I’m hopeful that astrophysics might be her calling!!
What is your running/race motto? …
“I’m moving faster than someone sitting on a couch!”
Running and Wellness
By: Jim Burnett
The Upper Valley Running Club (UVRC) has 250+/- members. While reading the book “Running is My Therapy (RIMT),” by Scott Douglas, I thought to myself, “Is running my therapy too?” and I began to wonder if other members of the club wondered likewise. After all, the UVRC mission statement says…
“The Upper Valley Running Club is a diverse community of runners that promotes and encourages running as a healthy activity and competitive sport. We are committed to creating a safe, equitable and diverse environment for all our members.”
Ten years ago our club was founded by a small group of local runners who wanted to share their love for running and racing with the community. Since 2011, UVRC has evolved and so has what it means to be healthy. Now, health providers define health under the all inclusive umbrella of wellness, where wellness includes physical, mental and spiritual health. Before I read RIMT, I was aware that running was good for me in all these areas, but I had not really thought of it as therapy in the psychological sense. It’s fair to say I had come to consider running a therapeutic form of meditation…running along the trail immersed in nature, lost in thought, riding on a runner’s high…but therapy?
Scott Douglas has been a writer for Runners World for decades and a best-selling author of a number of books on running, including “Meb for Mortals.” He is also a topnotch runner having logged more than 110,000 miles and he holds a sub-31 minutes 10K PR. At the age of 30 he was diagnosed with dysthymia, persistent mild depression. Over time Douglas discovered that running was his most effective therapy for his depression. What can you and I learn from RIMT? Published in 2018, RIMT thoroughly covers recent research on the positive effects of running on the human brain and recounts numerous success stories about how runners improved their mental health by becoming runners, many able to substitute running for antidepressants. Other interesting topics that RIMT covers are: how Cognitive Behavior Therapy can help you manage the internal dialog you have with your brain, how running can build strong social connections, how running can help you develop meaningful long term pursuits, what causes the “runner’s high”, what is running “in the zone” or in the “flow” state?, what is the relationship between running and alcohol…and many more.
Perhaps we all can agree that wellness in all areas is a worthy goal for each of us and for UVRC as a club. I know I’m preaching to the choir here. Keep doing what you’re doing…keep running. If you want to know more about how and why running promotes mental health and wellness, I recommend that you read “Running is My Therapy.”
Running and Wellness Survey: I sent out a survey to the UVRC membership on the topic of running and wellness and received 82 responses. Results of the survey follow.
- Does running improve your physical well-being?
Yes — absolutely …………85%
Yes — somewhat ………...13%
Maybe — hard to tell……...2%
No — not at all………….….0%
I do not run for exercise…..0%
2. Does running improve your mental well-being?
Yes — absolutely …………91%
Yes — somewhat …………..4%
Maybe — hard to tell………5%
No — not at all………….….0%
I do not run for exercise…..0%
3. Does running improve your spiritual well-being?
Yes — absolutely …………44%
Yes — somewhat …………20%
Maybe — hard to tell……..33%
No — not at all………….….4%
I do not run for exercise…..0%
4. Does running improve your overall feeling of wellness?
Yes — absolutely …………85%
Yes — somewhat …………11%
Maybe — hard to tell………2%
No — not at all………….….0%
I do not run for exercise…..1%
As a whole these results are not surprising, we all know that running is good for us. But, I find it interesting that the survey respondents chose running improves my mental well-being, “Yes — absolutely,” by the highest percentage of agreement 91%, six percentage points higher than running improves your physical well-being. Run on…
