RunNH Fall/Winter 2024

WINTER RUNS: THRILL OF THE CHILL

RUNNING FOR GOOD: CHARITY RACES

PREMIERE

ISSUE

← Runner Profile: Trail Runner Corey Dowe

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PUBL I S H E R’S LETTER like it’s overstating the case, then running

all symbols of the running life. And here,

probably holds the same relevance in

that’s a life inextricably entwined with

your life that it does in mine. Welcome to

a landscape and a people.

“Run NH”!

There’s something about the way the

“ E ventually, all things merge into one, and a river runs through it,” concludes the hauntingly beautiful ending of Norman Maclean’s short fly-fishing novel, “A River

What a spectacular people. The running community in New Hampshire

human memory works that likes to tie

is supportive, welcoming, warm, funny,

itself to locations. Run a certain stretch

quirky and dedicated. We’ve all been there

of trail five years after you ran it with a

together through births and deaths and

good friend, and your foot will land

divorces and new loves and all of the

just right, and you’ll remember the

triumphs and tragedies that accompany

conversation, exactly what you were

human life.

talking about. Run for long enough in a

We’ve sweated together through sum-

small state like New Hampshire, and it’s

mer morning long runs for fall marathons,

hard not to find stretches of road all over

when it’s already 75 at 7 a.m. and 22

the state that have become evocative

miles will be an eternity. We’ve spent

memory machines.

more than 30 hours sleepless together in

For those of us with non-runners in

pursuit of the Hampton Beach finish line

our lives (my wife, for example), they may

of a long relay race. We’ve cheered each

wonder, perhaps with some affectionate

other on, even when the going was hard;

exasperation, at why so many conversa-

especially when the going was hard.

tions on car rides include, “I remember

I woke up in Jackson a few mornings

running through here ... I think I was with

ago; I’d stayed up north following a Mount

John, and he was talking about ... it was

Washington Valley Chamber of Com-

note of our new “Run NH” magazine,

40 and starting to snow ... neither of us

merce event and dinner afterward. It was

because I feel the same way about our

were wearing gloves.”

a cold, October dawn. I was underdressed

Runs Through It.” I quote it here, in my first publisher’s

New Hampshire roads and trails that Maclean felt about his beloved trout

Recently, my wife and I bought a house together in Manchester.

for the temperature, but the first steep half-mile up Carter Notch Road past

It’s only a few blocks from where she

Jackson Falls was plenty to warm me up.

In the last quarter century of my life,

lived as a girl, was once lived in by one of

It had been a long time since I’d

so much has changed, as in all lives and

her great aunts and is two doors down

been up that road, but like always names

in the world more broadly. Putting foot to

from where another relative lived. There’s

and faces and conversations swam up

ground, one after another, in an endless

certainly a powerful claim to connection.

out of the past, and I was running on the

string of miles and decades has drawn a

But, I tell her, this is part of one of

same road I run every day, the one that

solid thread of permanence and consis-

our Saturday morning long-run group’s

runs from Nashua to the Notches, from

tency through time and space, binding

regular routes. I’ve run past this house a

Keene to the Canadian border, through

them together.

hundred times in the past 20 years. It was

all of New Hampshire and all our lives.

meant to be!

To paraphrase Maclean, eventually,

streams.

All those miles gave context to the wild vagaries of life and became a unifying story. A story I’ve shared with so many

OK, maybe I understand the exasperation.

incredible people who, through running,

Listen to runners talk, and you’d think

became some of the closest friends a

all these memories we’re carrying around

person could have.

are only bad weather and nagging injuries.

If this mythopoetic take on being a New Hampshire runner doesn’t sound

But the conversation really isn’t about weather and injuries. Those things are

Run NH | 01 | run-nh.com

all things merge into one ... and we run through it.

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© 2024 Yankee Publishing, Inc. Run NH is published by Yankee Publishing, Inc., 250 Commercial Street, Suite 4014, Manchester, NH 03101, (603) 624-1442. All rights reserved.

Reproduction in whole or in part without the written permission of the publisher is prohibited. The publisher assumes no responsibility for any mistakes in advertisements or editorial. Statements/opinions expressed herein do not necessarily reflect or represent those of this publication or its officers. While every effort has been made to ensure the accuracy of the information contained in this publication, Yankee Publishing, Inc.: Run NH magazine disclaims all responsibility for omissions and errors. Run NH is published biannually in the fall and spring. USPS permit number 022-604. Periodical postage paid at Manchester 03103-9651. Postmaster send address changes to: New Hampshire Magazine, P.O. Box 37900, Boone, IA 50037-0900 ®

Contents 06

01 Publisher’s Letter 04 Contributors 06 Gear Tech Elevate your game with the latest products.

08 Intervals Advice and training tips for beginners and advance training tactics.

11 Runner Profiles Six New Hampshire athletes share why they run.

BY E R IK A A L I SON COHEN P H OTOS BY J OE K LEM E N TOVI CH

20 Hit the Trail Enjoy the fall colors along Timbertop Ridge Loop.

BY S A R A H P EA R SON

42 Health & Nutrition Fueling up for your long-distance run.

F EATURES

26

32

A River Runs Through It The Mill Cities Relay celebrates the Merrimack and New England’s industrial

past. The course is 26 miles long with five legs in two states along one river.

BY LYN N E SNIERS O N

32

Thrill of the Chill With the right mindset and a specific goal at the end of the road, putting

in the effort to train through the winter has its rewards.

BY J I LL A RMS T RO NG

38

Running for the Greater Good Road races throughout NH raise money and awareness for charitable causes.

BY ERI K A A LIS O N CO H EN

BY KRYST EN G OD F R EY M A D D OCK S

45 Q&A: Ask the Experts 48 Club News 44 Runner’s Calendar Upcoming races and events around the state and beyond.

56 Finish Line

26

O N T H E COVE R : World-class mountain runner Corey Dowe of Madison, NH, shares her love of running

and best running memory competing on Team USA. She is one of the six Runner Profiles, starting on page 13.

Volume 1, Number 1

CONTRI B UTORS ERIKA ALISON COHEN Erika is a ghostwriter and book editor with a specialty in financial writing and business memoirs. She is an avid runner who coaches middle school cross-country and co-wrote “Stories from the Starting Line,” a book about running in New Hampshire that came out in 2023. She wrote the stories “Runner’s Profiles” and “Running for the Greater Good.”

JILL ARMSTRONG Jill is a freelance writer who reports primarily on the outdoor industry in the Granite State. She has written stories about surfing, hiking and skiing for New Hampshire Magazine. She wrote our winter running feature, “Thrill of the Chill.”

JOE KLEMETOVICH Joe specializes in environmental, sports and outdoor activelifestyle photography for both commercial and editorial clients. He shot the cover of mountain runner and Team USA member Corey Dowe for our premiere issue, along with the six portraits featured in the “Runner’s Profiles” interviews.

LY N N E S N I E R S O N Lynne, a freelance writer who writes primarily about sports, is a longtime contributor to New Hampshire Magazine, for which she contributes the monthly “Connections” column.

She wrote the feature story “A River Runs Through It,” about the 26-mile-long Mill Cities Relay Invitational.

Run NH | 04 | run-nh.com

GEARTECH Winter running and all it entails in windy, icy, snowy New Hampshire can send a chill down the spine of the hardiest runner, but it doesn’t have to.

As Alfred Wainwright, British fell walker, wrote in his 1973 book "Coast to Coast, “There’s no such thing as bad weather, only unsuitable clothing.”

For our inaugural issue gear page, I dropped by Millennium Running in Bedford to chat with co-owner (and former collegiate track standout) Jennifer Kramer-Mortimer about winter running and what’s trending in the gear space this season.

BY ER N ESTO B UR D EN

Tracking Your Runs ← If you’re looking to keep track of all that dedicated winter running (and honestly, if you don’t record it on your watch and sync it to Strava, it probably didn’t happen, right?), and you don’t already have a go-to running watch, Kramer-Mortimer likes the Garmin Forerunner 165. This is Garmin’s new, affordable entry-level running watch with an AMOLED screen. AMOLED screens have brighter colors and use less power than older LED screens. The 165 has all the features you’d need for running (and a variety of other sports) including GPS speed and distance measurement, heart rate tracking, as well a variety of coaching features to help you understand performance readiness and recovery needs.

Base Layer ←

Run NH | 06 | run-nh.com

Vests ↗ Kramer-Mortimer is a big proponent of vests as part of a layering scheme. Some, like the Brooks Carbonite, do double duty, providing wind and water protection to the core while enhancing visibility with reflective materials.

This is especially important in the winter because the daylight hours are so short; most of us end up running dark streets that have been narrowed by snowbanks.

C O U RT E S Y P H O T O S

One of the most critical aspects of dressing to run in the bitter cold is having a base layer that will wick the sweat away and keep you warm(ish) without overheating you.

Swedish brand Craft is a trusted name in the coldweather sports category, and their CORE Dry Active Comfort base layer checks all the boxes for comfort, range of motion and price.

It’s made of polyester, recycled polyamide and polyamide, which makes it soft, warm and moisture wicking.

Reflectors and Lights ← Lights and reflectors have come a long way in the years I’ve been running NH streets. Lights to make a runner stand out from a distance are absolutely essential for early morning or nighttime winter workouts.

Recovery: For Your Feet ↑ If you’ve ever logged a high-mileage weekend and then had to wear a pair of dress shoes all day Monday, you know how whiny runners’ feet can get. The opposite of that discomfort may be these super-on-trend “recovery slides” from OOFOS, which are all the rage among my high-mileage compatriots.

Traction → Did I mention ice? There are days here in New Hampshire the only way you’re getting that run in is with some traction assistance.

Jen’s preference are Kahtoola’s NANOspikes. They have concave tungsten carbide spikes for gripping glare ice and center plate ridges for traction on uneven ice and snow.

Run NH | 07 | run-nh.com

Recovery: For Your Legs ↓ Tight muscles after all those cold winter miles? The R8 Deep Tissue Massage Tool has what look like two rows of roller-blade wheels on spring-loaded clamp that “has all the force built into it for a deep tissue compression massage.” The manufacturer says it's easier and more convenient than a foam roller, and can be used on “IT-bands, quads, hamstrings, calves, shins, gluteus, arms and more.”

INTERVALS

For the Record Books

BY JU L I A ROB I TAILLE

Run NH | 08 | run-nh.com

True to lead the Big Green — Former NCAA All-American and world-class distance runner Ben True returned to his alma mater to serve as the Dartmouth Interim Men’s and Women’s Cross Country/Distance Coach this fall.

True graduated in 2008 as one of Big Green’s most accomplished student-athletes, setting school records in the 1500m, mile and distance medley relay, as well as earning All-American titles in cross country, track and field, and Nordic skiing. True won three Ivy League Championships in cross country and an NCAA Championship in Nordic skiing. True is a former American record holder in the 5K road race and twice represented Team USA at the World Cross Country Championships, finishing sixth in 2013. Although he’s a native of Greely, Maine, True has lived and trained in the Upper Valley for the past 15 years. He currently serves as head coach and director of Northwoods Athletics, a professional running team that includes former NCAA champions and local trail enthusiasts. In an email sent to the Dartmouth community, True said: “I am thrilled to return to The Woods and begin working with the men and women of Dartmouth. … I have always said that there is no better place to run than Hanover, New Hampshire.”

Going for gold — Penacook native Kristie Schoffield made an impressive debut at the U.S. Olympic Track and Field Team Trials this summer, bidding for her spot to

C O U RT E S Y P H O T O S

Mom, farmer, Olympian — Elle Purrier St. Pierre, a 29-year-old Vermonter and decorated University of New Hampshire alumna, represented Team USA at the Paris Olympics this summer.

The dairy farmer and U.S. record holder in the indoor mile and 3000m finished eighth in the women’s 1500m Olympic final with a time of 3:57.52, improving from her 10th-place finish at the 2021 Tokyo Olympic Games. In June, St. Pierre qualified for the Olympic team in both the 1500 and 5000 meters — a great achievement made even more inspirational by the fact that she stopped competing entirely for some time in 2023 after giving birth to her son, Ivan. St. Pierre focused on the 1500m at the Games, advancing through two qualifying rounds with times of 4:03.22 and 3:59.74.

Before the final, St. Pierre said in a post on social media that she’d run “for all the moms and all the farmers … because the Olympics is about unity and is much bigger than any single person.” The UNH Hall of Fame inductee graduated in 2018 as one of the school's most decorated studentathletes. St. Pierre is currently coached by Mark Coogan under New Balance Boston but lives and trains in Richford, Vermont.

Hall of fame — Jennifer Kramer-Mortimer, current director of client relations and human resources at Millennium Running, will be inducted into the Capital Region Track and Field and Cross Country Hall of Fame in her hometown of Colonie, New York. She’ll be recognized for her outstanding high school career at Colonie, where she graduated in 2000 as a four-time All-American with nine state championship titles, six individual Colonie records, and four relay school records. At Boston College, she became a two-time NCAA All-American and outdoor 5000-meter school record holder.

Her 15:47 mark qualified her for the 2004 Olympic trials.

Individual accolades aside, Kramer-Mortimer contributed to the team’s top finishes at the NCAA Cross Country Championships in 2000 and 2001.

After graduate school, she remained a significant figure in New England’s running community, leaving teaching in 2013 to help lead Millennium Running with her husband, John. She established its elite racing team that won the USATF New England Grand Prix in 2014 and 2015. Millennium now has an estimated 450 members of all ages and abilities, from first-timers to elites.

Mortimer-Kramer herself is a two-time Boston Marathon finisher and was the first New Hampshire female to cross the line in 2019. Along with nine others, she was among the seventh class of inductees to Colonie’s Hall of Fame in October.

represent Team USA in Paris. The middledistance specialist placed sixth in the 800-meter final after advancing through two qualifying rounds with times of 2:02.64 and a personal best of 2:00.64. Schoffield led the final through 400 meters, holding her own against the world-class field and managing to avoid a tumble early in the race that devastated other competitors. Schoffield’s success at the Trials reflects her steady rise over the past eight years. She gradu-

ated in 2017 from Merrimack Valley High School under coach Dave Irving as one of the fastest middle-distance runners in New Hampshire history — with eight state titles, a New England Championship (2:06.90), and a runner-up title at the Brooks PR Invitational. Schoffield continued to improve her marks at Boise State, where she earned Mountain West Conference championship titles, All-American honors, and an NCAA championship in 800 meters. Schoffield continues to inspire New Hampshire runners with her tenacity and authentic nature on and off the track. She currently competes under New Balance and trains in Boise under Coach Gavin O’Neal.

Runner’s Alley Rebrands BY S A R AH P E A R SO N Over the summer, New Hampshire’s three Runner’s Alley locations — Portsmouth, Manchester and Concord — changed their names to Marathon Sports.

The company, founded in 1997 by Jeanine Sylvester, has been owned by Marathon Sports since 2015 but continued operating under its original name.

“I was on a business trip in Denver, Colorado, with my husband, and went to a running store while he was in his business meetings, and it was just such a cool store, and it was all for running,” Sylvester says.

“At the time, I was having difficulty finding shoes that worked for me, and when I went into this store, they were just so welcoming and friendly and knowledgeable that on the way home, I just thought, gosh, if I ever did anything by myself, that would be what I would consider doing.”

By the next year, the former health care administrator had opened the Portsmouth location on Congress Street, where it’s still located today.

The Manchester location opened in late 2001, and Concord opened in 2013.

“I sold my stores to Marathon Sports in October 2015, and because our store name had become very well-known in the state of New Hampshire, it made sense for us to keep our name,” Sylvester says. “I stayed on as general manager and still ran the stores for seven years, and then I kind of got to a point where I was going to retire,

and the person who bought my stores was also going to retire. So, he sold Marathon Sports to another company.”

Since 2022, Marathon Sports has 22 locations across New Hampshire, Massachusetts, Connecticut and Rhode Island.

The company has been one team behind the scenes but has had separate names for its storefronts.

“It's just become more complicated,” she says. “It's just become difficult to keep the separation and to try to have like separate bags and separate credit cards and separate websites, and separate Instagrams and social media, everything.

“We can be much more powerful and in sync as one brand,” Sylvester says, “And just unify everything to keep it simpler for our customers.”

Sylvester says, although she hasn’t been the owner in nearly a decade, the philosophies and ethics of the company remain consistent with the vision she had of a friendly, helpful running shoe store.

“Marathon Sports — their culture is really just like ours. We all kind of operate the same,” Sylvester says. “It's been really fun, and it's given us a lot more pull as things have gotten more competitive with both vendors and customers.”

“Our commitment to having great customer service and helping out in our community is still the same,” Sylvester says.

“Our operations will remain the same.” RNH

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Run NH | 09 | run-nh.com

R U N N E R’S P R O F I LE S Six New Hampshire athletes share why they run.

BY E R I K A COHE N P HOTOGR AP HY BY JOE KLE ME N TOVICH

Run NH | 11 | run-nh.com

R UN N E R’S P RO FILES

Julia Huffman

Age: 39 / From: Manchester Running Club: Greater Manchester Running Club Years Running: 21 Why do you like running? I know it’s going to sound strange, but it breaks you.

It breaks you down and leaves you in a vulnerable place; but if you keep at it there are these moments that are redemptive. It parallels life for me. I love it when things are really hard, and then you push through that and come out the end. I like the cycle.

Many people aren’t able to run for a number of reasons. I’m really fortunate that running for me has always been something that feels really good. I don’t take that for granted.

Favorite race? I ran the Bear Brook Trail Marathon in 2012 in Allenstown. It was my first experience with trail racing, and it’s just a different kind of animal. I don’t have that many races where I was absolutely in love with the race the whole time, but this time I was. The reasons I am drawn to trails is you can get out of your head and just check out and enjoy it, because you are not in a fishbowl like in a road race. I love how it changed, all the turns. Sometimes you are going uphill, the next minute weaving along some single track. Also, there is a lot of time you are alone, and other times you are running with people. I like the ebb and flow of it.

Best running memory: In 2018, I ran the Boston Marathon with Timm, my husband and lifelong running buddy. It was his first Boston, and I felt so bad. That was such a crappy weather year. We were literally wearing orange trash bags over our running outfits. We have a similar pace, and we stayed together in the beginning. At some point, I was having a rough time and told him to go ahead.

With about 1 mile to go, I saw his frame and his gate ahead me, wearing the orange trash bag. I ran to catch up. We finished hand in hand. He later explained to me that he backed off on his pace; I don’t know how he timed it so well. I have this picture with our hands up in our trash bags crossing the line. It’s cool because we met when I was 18 and early in my own running. I’m just really grateful for that.

Favorite workout: My favorite workout is a long run, two hours or more of running. On my birthday, in February, for the last six or seven years, there have been a couple of years where I’ve run my age. That gets harder as I get older, but I always try to do some kind of long run on my birthday. This past February I did 24 miles on trails. I always try to do it with friends because I really enjoy that.

Run NH | 12 | run-nh.com

R UN N E R’S PRO FILES

Dave Beliveau

Age: 55 / From: Goffstown Running Club: Millennium Running Club Years Running: Consistently, about 7 Why do you like running? First, I enjoy the community aspect of meeting new people, setting goals, and working towards accomplishing them individually and as a group. Ultimately, running is an individual sport, but so much of it happens in a group environment, training together, pushing each other, picking each other up when we need it, and celebrating the accomplishments. Aside from the community, I also love the fitness side of running and feel like it gives me both a physical and mental outlet for dealing with the stresses of everyday life.

Favorite race? I’m leaning towards the half marathon as my favorite distance because it does require a commitment to training and the process, without as much sacrifice on the personal life. I really love the New England Half Marathon put on by Millennium Running in October. The scenery is great, the weather (hopefully) is great, and the race and spectators audience are often familiar faces.

Best running memory: Completing the New York City marathon in 2022 was an amazing experience for me. In 2021, I had really committed to running and hired a coach to run the Clarence DeMar full marathon, which would have been my second full. I started having hamstring tendon issues about eight weeks before the race and never made it to the start line.

I was lucky enough to get into the NYC marathon via the lottery, and started up again with coach Jennifer Mortimer. I was excited for a weekend in NYC with my wife, who had never been. Race day was unseasonably hot for October in New York. I felt great for the first half, and the fan experience was like nothing I had ever seen before running. It was a 26.2-mile party through the streets of NYC. The heat and humidity started to take its toll in the second half and I had to walk some of the water stops to preserve enough energy for the finish.

I had a general idea where my wife would be in Central Park to cheer me on, but with so many runners and spectators and the exhaustion of the day, I thought I had missed her and run by. Miraculously as I came up to the last mile, I saw her clear as day and she saw me.

We high-fived, she got a picture, and I pushed through the last mile with my fastest pace of the day. I found Pam outside the finishers chute, and we waddled our way back to the hotel. She had a big can of beer waiting for me, like I asked, and I sat on the bed wearing my medal and sipping that beer.

Favorite workout: Fartleks, short bursts of fast with easy recovery jogs in between. When done with a group it can really bring out the fire in people as they push to stay together during those fast intervals. It's a great opportunity to crank up the effort in those short bursts and see what you are capable of.

Run NH | 13 | run-nh.com

R UN N E R’S P RO FILES

Corey Dowe

Age: 31 / From: Madison Running Club: Six03, The Trail Team Club, White Mountain Milers Years Running: About 23 Why do you like running? I love that running is a lifestyle sport, relatively accessible compared to other sports, and you can do it pretty much anywhere, anytime. I run for the lifestyle aspect and because I love to race and compete.

With mountain running, you get that hard workout, you get to the top, and there are beautiful views and you are removed from everything. You feel a little farther away, and then you get to blast and have fun downhill.

Running also has such a great community of people and can bring you to make connections with more people than you otherwise may have.

Favorite race? One of my favorite races is the Cranmore Mountain race, because it was my first ever mountain race.

That year it was also the U.S. Mountain Championships, and it opened my eyes to the mountain-running world and opportunities that may be available to me. I worked at Cranmore Mountain as a snow instructor and used to rent an apartment less than a mile away, so Cranmore used to literally be my backyard. The Cranmore Race is a 10K, my favorite distance, and you go up and down the mountain twice. I also like the atmosphere and seeing all of the same people in the mountain series.

Best running memory: Competing for Team USA at the World Mountain Running Championships in Thailand in 2022 was an experience that will be hard to top. Being able to represent the country was something I wanted to do since I was a little kid in some capacity.

The people were so welcoming. It was an event. The race itself was 6.6 miles up and down, but it was so much more than that. The locals held an opening ceremony parade through the streets of Chang Mai, and many people came out.

They also held local community races.

Getting a team bronze was also not something I expected, and being able to be one of the scorers was a goal I only voiced to a few people.

Favorite workout: I much prefer races to workouts, so I often use races as workouts, but a go-to workout is a pickup workout of 6 to 8 x 2 minutes on, 1 min off. Also, with mountain running, I consider getting out for a mountain run and pushing myself on the uphills. I prefer races to workouts because, for me, they are mentally easier. There are other people with you to push you.

Run NH | 14 | run-nh.com

R UN N E R’S PRO FILES

Eddie Ithier

Age: 59 / From: Hooksett Running Club: Greater Manchester Running Club Years Running: 36 Why do you like running? For me, running is my peace. It’s a time where I can go enjoy the sights and relax my mind. Mentally, it’s been a help clearing my head. Running has been a great way to stay in shape. I also like running because of the great running community. As a result of running, I have met people I wouldn’t have otherwise met. I was fortunate enough to play basketball on a collegiate level at New Hampshire College, now SNHU. When you play basketball, you compete against your opponent. In running, there is competition, but there is also collaboration. In running, I am competing with you, but at the same time, we’re going to support and push each other.

Favorite race? My favorite race is The Delta Dental New England Half Marathon. It starts in Hopkinton at Gould Hill Farm and winds its way to downtown Concord. It is a scenic, challenging, half-marathon course. The teams at Delta Dental and Millenium Running do a great job putting this race together. I look forward to running it every year. I love the half-marathon distance.

Best running memory: Completing the 2008 Bay State Marathon. It was my first marathon, and I also qualified for Boston. I said I would never do a marathon because I never really loved the distance. A good friend of mine said let’s do Bay State — just to do it. I wasn’t necessarily looking at my pace during the race. I did it as a bucket list kind of thing, and around mile 20, I realized that I could maybe qualify.

The last several miles were rough, but there were several other runners with me and we pushed each other to the finish. It was tight qualifying. We had like 30 or 45 seconds to spare. I was extremely happy to complete my first marathon and get a Boston qualifier. I was also so thankful to the runners who helped push me to the finish line. It truly showed me why the running community is special.

Favorite workout: Once a week, I do a 5- to 7-mile tempo run. This workout has helped my running, and it doesn’t beat my body up. It helps me get ready for races. When I get to a race, I know I can push my body to certain levels but do it comfortably. It’s a fun and a challenging type of workout to do.

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R UN N E R’S P RO FILES

Len Earnshaw

Age: 66 / From: Fremont Running Club: Greater Derry Track Club Years Running: About 15 Why do you like running? I love to be outdoors, challenging myself, staying active and keeping fit. Running allows me to check all those boxes. Running as part of a club has had a positive impact on my quality of life.

Favorite race? If I had to pick one race, it would be the Turkey Trot. It’s been my go-to race — the one I’ve done year after year. It introduced me to the club and the camaraderie of its members. I also may have saved someone’s life once at it. My wife at the time had reminded me not to get talking because we were hosting Thanksgiving. After the race, I walked by an older gentleman lying down, and he couldn’t breathe well. I didn’t know anyone from the club then, so I went to the awards area and a woman who was a nurse came back over. She took the man’s pulse and gave me a look that I knew meant trouble.

I called 911, and he ended up being OK. I made it home on time and have a special memory from that race.

Best running memory: A few years ago I found myself getting beat by the same guy. I couldn’t figure out who he was at the start line but finally met him at the awards after he beat me in a close race. Now I knew who I was chasing. At my next race, a 5-mile event in Kingston, I didn’t see him at the start but was feeling strong. About 1½ miles in he passed me, so I pushed to stay on his heels. I put a move on at mile four and passed him, then he pulled alongside but I dug deep and held him off all the way to the finish. It was my fastest 5-miler by far. Afterwards, I went looking for him. He was pulling out a change of clothes from his mountain bike loaded with panniers. Apparently, he had ridden 70 miles to the race. Worse yet, he missed the start and was 75 yards behind us when the gun went off. Needless to say, the excitement of finally beating my nemesis was short lived. But I was glad for the close competition that made me put that extra effort in.

Favorite workout: It is a tie between the GDTC (Greater Derry Track Club) Wednesday night workouts, the Sunday long runs, and the Saturday winter breakfast runs.

Being part of the team of wonderful, compassionate people makes these workouts special. I have been pushed far beyond what I thought I was capable of, whether for speed, distance or weather. There is always a challenge to help me improve, and the team is very supportive.

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R UN N E R’S PRO FILES

Amber Ferreira

Age: 42 / From: Concord Running Club: Granite State Running Team, Granite State Endurance Project, Delta Dental Years Running: About 36 Why do you like running? I love the community it’s connected me to and the running family I have. Some days I love running for the simplicity of the sport and mental clarity it brings after a run. Other days I love running because it allows me to push my body and discover what it’s capable of. I am forever curious to what my body can do, even at an advanced age.

Favorite race? The Delta Dental Mount Washington Road Race is my favorite because it’s a hard uphill grind, and it’s about putting one foot in front of the other and embracing the climb. Then you get rewarded with beautiful views at the top. Running up that mountain is therapeutic.

Best running memory: When I won Mount Washington in 2023 when my daughter, Charlie, was just shy of 2 years old. I was the first NH female to win in 33 years. I was so happy to be there. I have done that race over 10 times now. I have so much love for this race, and it felt so special to win it as Charlie’s mom. It was a crazy weather day — 36 degrees and barely any visibility.

The second half of the race was tough being fully exposed and including some of the steepest section. The podium was full of mom power. The top three ladies were all moms, proving having kids doesn’t have to be the end of your career or athletic goals.

My second favorite memory is a podium this year (third female) at Mount Washington when Ollie was 4 months old. He was born premature, and I stayed in the hospital with him for 21 days and had some of my lowest and scariest moments. I remember thinking, if we can make it out of here, I'm going to race Mount Washington and celebrate doing hard things. We did it!

Favorite workout: I love hill repeats, because hills are a great way to work strength and speed in a low-impact way. I actually ran hill repeats the day Charlie was born. Charlie was late, and I was like, we are going to do some hill repeats to get things moving along — it worked.

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HIT THE TRAIL

Katie Clayton leads the way, with Cara Baskin right behind her, during this early winter run. Weather conditions were cold and snowy, with temperatures in the single digits with a slight breeze, resulting in a close to zero or just below zero wind chill factor.

P H OTO BY CO REY M c MU LLEN

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Mount Chocorua via Champney Falls Trail Distance: 7.6 miles total roundtrip Elevation Gain: 2,250 feet Difficulty: Moderate

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HIT THE TRAIL

Rindge Run Enjoy the fall colors during a run along quiet roads with lots of history

T

here’s nothing quite like taking in the changing fall foliage from the back roads of a small New Hampshire town.

It’s something that Chris Bernier gets to do with relative frequency as he runs this route in his hometown of Rindge.

“The autumn leaves are beautiful,” Bernier said. “Even in the summer, there's hardly a time I don't run down there that I don't see any deer or anything like that.”

He has lived in the town where he raised his three kids for 23 years. The owner of Sub 5 Racing enjoys this run for its natural beauty and historical remnants.

“My son grew up running through there with me; now he’s a U.S. Marine,” Bernier said. “He ran for our local high school cross-country track team and became one of the top runners in the state. He learned to do it right on these roads.”

“Now I put on the gravel tires on our racing stroller, and my youngest daughter and I run through there sometimes.”

There are no steep climbs on the loop, but rolling hills keep the trail from getting boring.

“It’s not too flat. Sometimes those super flat routes use the same muscles over and over again. They get kind of worn out,” Bernier said.

Start your run from Wilder Cemetery

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What I love about it is that I can run the 8 miles and maybe see 10 cars.

— Chris Bernier

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BY SAR AH P E ARSO N

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Timbertop Rindge Loop Distance: 8.7 miles Elevation: 442 feet elevation gain Difficulty: Moderate

RINDGE , N H

WILDER CEMETERY

on the corner of Koski and Hampshire roads.

The cemetery is named for Jones Wilder, who in the 1880s purchased 7,200 acres in Rindge after making his fortune as a partner of the Butterick Dress Pattern Company.

According to the Historical Society of Cheshire County, Wilder quickly built up one of the largest farmstead developments ever witnessed in New England. Construction of Cheshire Place’s village ran over $800,000 in 1880s currency.

His “utopia” included 20 small farms plus saw, grist and cider mills; bobbin and vinegar factories; blacksmith and wheelwright shops; a greenhouse; an animal hospital; a brickyard; tenements; his own mansion; and several windmills that powered an underground water system. It opened to the public in 1893, but closed again a year later after Wilder died. Butterick ran it for a while during the early 1900s and sold off much of the land. George Wilder, Jones’s son, bought what was left in 1926. He dismantled many of the original

P H O T O S C O U RT E S Y

Cheshire Place Village

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buildings aside from the mansion. His wife, Abby, sold it after he died in 1931.

To circle Jones Wilder’s utopia, head north on Hampshire Road from Wilder Cemetery. Hampshire Country School, a boys’ residential school, has owned the property since 1948. You can still see cellar holes — the stone foundations — from some of the 30 buildings Wilder originally built.

“It’s kind of fun to imagine what it looked like 100 years ago,” Bernier said.

On the opposite side of the street, you’ll

HIT THE TRAIL

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It’s not too flat.

Sometimes those super flat routes use the same muscles over and over again.

−

— Chris Bernier

Continue south and the dirt road will connect with Pip Russell Road, then bear west until it connects with Candlelight Road.

Turn left again from Candlelight Road to head south on Cross Street, hitting the 6-mile mark. Cross Street ends at a Y junction with Bancroft Road. Taking the left fork east will bring you back to Wilder Cemetery with a total loop of 7.4 miles.

The right fork will take you south past

the Ford Family Nature Preserve.

Turn left on East Main Street, heading east, and then you’ll reconnect with Hampshire Road, which will turn you back north to return to the cemetery with an 8.7-mile loop.

Bernier recommends wearing hi-vis colors in the fall, as hunting is allowed near parts of the route, particularly along the dirt road. Though most of the route is roads, with limited traffic, it feels like a tranquil run through woods and farmland.

“What I love about it is that I can run the 8 miles and maybe see 10 cars,” Bernier said.

Bernier has spotted a variety of wildlife during his runs including bobcats, deer and moose. He’s also seen evidence of bears, though he’s yet to encounter one while running.

“I think the dirt roads and the natural scenery just kind of keep your mind busy,” Bernier said. RNH

P H O T O S C O U RT E S Y C H R I S B E R N I E R

get water views of Mill Pond, Island Pond and North Branch Millers River.

Just past the 1-mile mark, Hampshire Road changes to Timbertop Road as you cross Huse Road. Continue north on Timbertop for about 2 more miles, then turn left on Hubbard Pond Road.

Less than a mile later, you’ll turn left again to head south onto Rumill Road.

Thus far, the route has been on quiet town roads. However, Rumill Road transitions into a Class VI dirt road. The trail is only accessible for running for three seasons Bernier advises. The Class IV-road portion of the route is not plowed during the winter, so snowshoes would be needed.

With the rocky nature of the dirt road portion, he also recommends leaving the racing flats at home in favor of shoes with traction.

Cows along the Loop

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A RIVER RUNS THROUGH IT

The Mill Cities Relay celebrates the Merrimack and New England’s industrial past

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he Mill Cities Relay Invitational offers a running tour through New England's legacy as a global textile empire.

“We manage events all over the country, and there is nothing like the Mill City Relays anywhere else,” says Chris Bernier, the course director and co-owner of Sub 5 Race Management in Rindge.

“It was started by a handful of running clubs in Massachusetts and New Hampshire along that border, and now there are about 30 clubs involved," Bernier says. "Participation is by invitation only, so you can’t just create a team. You have to be part of one of these clubs.”

The course is 26 miles long with five legs in two states along the Merrimack River as it runs through Nashua, New Hampshire, to Lowell and Lawrence in Massachusetts. Those riverfront cities were home to the gritty old textile and cotton mills that drove the region’s economy and factored heavily on the culture during the country’s industrialization boom in the 19th century.

Because of that shared past, there is something gritty about the relay, the runners say. It’s what makes it glorious, too.

“There is a recognition and appreciation of our local history, especially as we run from

BY LYNNE SNI ERSON

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Nashua, NH

❛❛

There is a recognition and appreciation of our local history, especially as we run from Nashua and through all the cities along the way to Lawrence.

— John McGarry

5

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PHOTO BY SERGEY & MARINA

❜❜

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What jazzes me up about this is you aren’t running for you, you’re running for others.

— John Stanzel

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“It may not have scenic mountains or ocean views, but this is old school and people love it. It’s great, and from a runner’s perspective, every single leg has its own attributes,” Bernier says. “It’s a fun course and

it’s a challenge, even though there are no giant climbs on it and no rolling hills. It follows the river, and it’s a good, fast course.”

The Mill City Relay Invitational is a selfsupported event put on annually since 1984 by the Mill Cities Alliance, which is comprised of running clubs from both sides of the border in the Merrimack Valley. When it is held on Dec. 8 — no matter the weather conditions — it will be the last organized event on the local running calendar and will simultaneously be a 40th-anniversary celebration.

“People love this. We say let’s do this final relay race and cap off the season,” says John Stanzel, an attorney in Manchester and a former captain of the participating multiple

Lowell, MA

P H O T O B Y D E N I S TA N G N E Y J R

Nashua and through all the cities along the way to Lawrence,” says John McGarry of the Greater Derry Track Club, who lives in Windham and is a recruiter for the technology sector. “The concept is how the relay got its name.”

“There is an awareness that this is a big part of our history,” McGarry says. “It’s a great feeling to be able to go through these locations and value that. We have a good appreciation of the concept of why the relay was born and why the course runs through these two states and three major mill locations. It’s pretty cool.”

Runners experience that history as the race winds through Nashua, Methuen and Lawrence, Bernier says.

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PHOTO BY STEVE ROSENBACH

Lawrence, MA

teams representing the Greater Manchester Running Club. “From that standpoint, the timing is neat. Runners are nice people.

Running is a communal thing. Running competitively is hard. Staying fit is hard.

It’s much easier when you’re with friends.

That’s the community. It’s our community.

It’s a lot of fun.”

It's also demanding.

Multiple teams from each club compete in 22 divisions for runners ranging in age from 18 to 80-plus, with the categories separated by age and/or gender. The first leg from Nashua to Hudson is 5.65 miles, the second leg is 4.75 miles from Hudson to Tyngsboro, Massachusetts, the third leg covers 2.5 miles from Tyngsboro to Lowell, Massachusetts, the fourth and most demanding leg is 9.8 miles from Lowell to Methuen, Massachusetts, and the final leg from Methuen to Lawrence, Massachusetts, is 3.9 miles. No runner from one team may run more than one leg, and multiple teams for those aged

60 and above will run only three legs.

“What jazzes me up about this is you aren’t running for you, you’re running for others,” Stanzel says. “While you’re doing your leg, you’re doing it for others. Mill Cities compounds that you’re not just running for you, you’re running for your team.”

It’s the fellowship among the participants that also makes this event special, and that’s a major reason why the Mill Cities Relay Invitational is believed to be the second oldest consecutive race of this nature in the United States.

“It’s unique because this event is with all experienced runners, and there is a real cooperation with each other and real camaraderie among the teams,” Bernier says. “Whether they finish first or last, everybody treats everybody else the same. There is good representation from all ages. It’s a lot of fun, and it’s also a good representation of old-school New England running.”

Sean Coyle of Salem has been termed Run NH | 29 | run-nh.com

the cheerleader for the Greater Derry Track Club and does a great deal of organizing, plus he assembles the teams from that individual club. Each club has a list of obligations that must be met.

Making sure all runners on the course are kept safe is essential. It takes energy, collaboration, vision and passion to pull this off seamlessly.

“It is very popular, but it’s an enormous undertaking,” says Coyle, who competes on the course with his wife, Brenda, and daughter Regan. “There are many moving parts, and it takes a lot of organization, coordination and effort. There are a lot of logistics, and there is a lot of responsibility. What keeps me coming back and investing so much of my time and effort is that it’s fun.”

McGarry, who has run Mill Cities for 16 years, explains the winning strategy.

“You want to make sure the club has as many of the categories filled as possible, because we’re competing for points. If you

fill the categories, there will be 50 or 60 runners from every club. You don’t want to have all your best runners on one team. You want to mix and match, because otherwise you could win one category but be weaker in the others,” he says.

Teams from the larger clubs are usually the winners, he says.

“You want to make sure you have good runners in as many categories as possible so you can score enough points. It’s important

❛❛ What a great ending.

It's quite a party.

If you get a brick, you’re even happier.

What a unique and neat trophy.

— John Stanzel

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❜❜

to decide who runs each leg,” McGarry says.

“You don’t want a beginner on the almost 10-mile leg. That’s the anchor of each team, and you want your best runner to do the longest leg.”

The most fun leg is what’s known as the sixth leg at the finish line. Akin to the 19th hole at a golf tournament, it’s where everyone gathers in a Lawrence bar to celebrate the day’s accomplishments and wrap up the running season in style.

The winners get a brick to signify the tie to the old mill cities, and the event’s tag line is: “Great traditions are built one brick at a time.”

“What a great ending. It’s quite the party,” Stanzel says. “You’re drinking beer, and everyone is happy.

"If you get a brick, you’re even happier. What a unique and neat trophy. It’s a really fun event. Hopefully, this goes on for another 40 years.” RNH

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❛❛

Committing to run with somebody else is such an important part of your motivation to get out.

— John McGarry

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With the right gear — and the right mindset — running in the winter offers great rewards

THRILL OF THE CHILL T

he drama of winter weather from the sparkling beauty of fresh snowfall on a bright day to the harshness of freezing rain and wind under gray skies adds intensity to year-long outdoor running. But with the right mindset and a specific goal at the end of the road, putting in the effort to train through the winter has its rewards.

In terms of setting a goal, finding a training program for an upcoming race creates a challenge and assists with accountability. Training plans depend on a variety of factors, such as the distance of the race and the experience of the runner, but in sum should involve several days of running each week. Many plans include easy days where runners move at a conversational pace, allowing the body to build stamina, longer runs that increase with time, tempo runs — or speedspecific workouts — in addition to at least one day of rest and one day of cross-training per week.

“I don't think we necessarily change how we approach training philosophy because it's colder,” said Jennifer Mortimer from Millennium Running, New Hampshire’s largest road-race management company. “Maybe you change your strategy in a race just like you would on a hot day where you can't go out as hard.”

There’s a plethora of training information on the internet for beginner to more experienced runners, but Mortimer suggests joining one of New Hampshire’s many running clubs for structured workouts and group runs with like-minded individuals. The Millennium Running Club offers workouts, group training and long runs coached by professionals in the community, such as Mortimer herself, a longtime competitive runner.

John McGarry, president of the Greater Derry Track Club, echoed Mortimer’s advice during an interview at the Coffee Factory in Derry, the starting location for the club’s group runs on Sundays throughout the year.

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“You can be the most disciplined runner on the planet, but when it's 10 degrees out and snowing, you'll be standing inside your house thinking, ‘This is going to be terrible!’ Committing to run with somebody else is such an important part of your motivation to get out,” McGarry said.

The Derry club hosts weekly Sunday runs year-round and mid-week track workouts until October when the sun sets early.

To make up for the lost commitment, the club kick-starts Saturday runs in the winter months that are followed by team breakfasts in members' homes, providing a unique

❛❛

No one ever regrets the finish line.

They only regret not showing up at the starting line.

— John Mortimer

❜❜ opportunity to mingle with fellow runners.

At the end of January, they facilitate the annual Northeast Delta Dental Boston Prep 16 Miler, a race designed for those training for the Boston Marathon or other long-distance runners looking for a challenge. The course meanders through the rolling hills of East Derry — meant to mimic the final hills in the Boston Marathon — offering a moderately challenging yet scenic run. (There’s also a 5-mile option called the BP Light.)

In terms of race weather, McGarry’s seen it all, from an active snowfall to icy pavement. “I volunteer every other year, and I stand outside for about three hours,” he said. “There could be 3 or 4 inches of snow on the ground. It could be 10 degrees with a wind chill. People have said it's the most challenging race in the state.”

But aside from the socialization that running in a club affords, McGarry also enjoys the solitude that comes from earlymorning runs outdoors. “Being the first person out in fresh snow; it's almost spiritual. It’s just a perfect way to do something on a winter morning.”

White Mountain-based ultrarunner, physical therapist, and U.S. Ski Team alum Hilary McCloy appreciates how the terrain changes in the winter when the trails are covered in snow.

“Every time it snows, it’s so pretty. It just changes the whole energy of everything,” McCloy said.

McCloy’s priority is skiing in the winter, but she enjoys running up to Hermit Lake at the base of Tuckerman Ravine on Mount Washington when the snow is packed in and firm. Some believe running on trail can be easier in the winter because the rocks and roots that make for unstable footing in the summer become covered.

When recreating on trails, runners should adhere to winter etiquette: Snowshoes should be used after a fresh snowfall to avoid postholing, or sinking knee-deep into the snow, and leaving treacherous obstacles for other recreationists after the surface freezes over.

For some athletes, snowshoe running has become a fun alternative to stay on woodland trails and paths when the snow is fresh and deep.

“It’s such a strength sport,” said Amber Ferreira, an Ironman champion, threetime National Snowshoe champion and head coach of the Granite State Endurance Project.

“After doing a season of snowshoe running, it really got me fit for the first spring triathlon and then summer racing," she said. “It still checked a box to race during the winter, but it wasn’t high pressure. It was just a fun community.”

Ferreira admits that motivation to keep running outdoors all winter can be hard, especially when the temps dip below

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DRESSING FOR COLD WEATHER Dressing for cold weather is different for everyone, so determining what method works best may require a bit of trial and error.

When running outside in the winter, consider the following tips:

1. Dress in layers Many experienced runners can’t stress enough the importance of a quality base layer. Since the base layer is closest to the skin, it should be made from a fabric that is breathable and moisturewicking, such as polyester or a wool-blend.

Avoid cotton, which absorbs moisture and dries slowly, increasing the risk of hypothermia. When the temperatures dip below freezing, wearing a long-sleeve shirt or a half-zip midlayer over the baselayer can provide extra warmth.

For the bottom half, full-length and 7/8-length running tights help keep muscles warm, preventing potential injuries. Fleecelined tights or zip-down insulated shorts can add additional warmth on frigid days.

Vests can also be a key layering component, warming the core while also releasing excess heat from the sides. Consider choosing a vest with synthetic insulation, as opposed to down, and a wind-resistant fabric.

Investing in a protective outer layer is important for the varying forms of precipitation runners experience in the winter.

Select a waterproof shell that is breathable and not too heavy.

“You don’t want to feel like the Michelin man,” advised triathlete, coach and endurance athlete Amber Ferreira.

Look for a jacket that features perforations to promote airflow, mesh-lining for breathability, or zippered vents to release warmth for maximum comfort. Some running jackets are even packable, so runners can shed them as they warm or the weather changes, which happens often in New England.

2. Cover the Extremities Finding the right pair of gloves can offer an added, and critical, layer of protection on colder days. Thin merino or fleece liners ward off winter’s chill, but for longer runs when the weather is more trying, consider a burly glove with waterproof or windproof

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materials. Convertible gloves, a type of glove lining underneath a mitten shell, allow the runner to unzip and fold back the shell for more breathability or dexterity.

While a sport beanie might help trap heat from the top of the head on frigid days, a headband to cover the ears might be more comfortable for runners on mild days by keeping the top of the head exposed and releasing excess warmth. Placing the headband properly on the forehead also assists with wicking sweat that may drip into the eyes.

3. Wear proper footwear Although New England winters experience snow, ice, rain and everything in between, winter running shoes shouldn’t differ too much from shoes used throughout the year. Winter running shoes or trail shoes with a waterproof membrane are helpful for keeping feet dry and offering traction, but if training for a race, it’s best to stick with the shoe one will most likely wear that day. Also, if planning to run mainly on sidewalks and roads, a road shoe is preferable to a trail shoe.

Additional accessories like microspikes provide traction when the roads are snow-packed or icy. Traction devices can be useful for those without trail-specific shoes when veering off the main roads onto local trail systems.

Race-specific snowshoes crafted for runners can be a fun, strength-building alternative, too.

4. Dress down The general rule of thumb suggests dressing for temperatures that are 10 to 15 degrees warmer than the actual temp.

“You’re going to be cold to start, but you won’t regret it later,” said Jen Mortimer, head coach of the Millennium Running Club. “I think people tend to overdress when it’s very cold, and then very quickly regret that decision.”

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❛❛

Being the first person out in fresh snow; it's almost spiritual.

It’s just a perfect way to do something on a winter morning.

— John McGarry

❜❜ freezing. “But being outside gives me energy and keeps me motivated to keep training.”

When asked about pro tips for getting outdoors on a cold winter morning, Ferreira noted the importance of having the right gear, including a breathable base layer; a quality, lightweight shell; gloves; and microspikes for slick surfaces.

Another trick for staying comfortable is drinking something warm before hitting the road. “Even keeping some sort of warm liquid in your normal hydration can help a bit,” she said.

In fact, many runners spoke to the importance of staying hydrated in the winter when one might be less inclined to take frequent sips. “I think it’s harder to be good about hydrating in the winter because we don’t get as hot when we sweat,” McCloy said. “I obsess about it in the summer, but it’s harder to remember to do when it’s cold.”

Although one might not seem as sweaty recreating in the cold, moisture is still exiting the body, especially with heavy breathing. Adding electrolyte tablets to water can help with hydration by replacing minerals, such as salt and potassium, that are lost.

Flavoring water with a wedge of lemon or lime can even make hydrating something to look forward to.

Above all, staying safe outside should always be the first priority. With less daylight, it’s crucial that runners stay visible on the road after dark with the appropriate reflective gear, including items such as vests, jackets, gloves, headlamps or armbands, and even avoid major roads during snowy or icy conditions when vehicles might pose a heightened risk.

There are times when it’s too cold to run outside, so it’s important to remain flexible with scheduled runs.

“I think when they're issuing those extreme alerts in the weather, they're doing that for a reason,” Mortimer said.

She recalled heading out for an 18-mile run on a day like this, and for the weeks that followed, her lungs suffered from the strain of the workout.

“We don’t always have to be a hero,” she said. “Sometimes we have to remember to be safe and mind the temperatures.”

Mortimer prefers running when it’s cold over the hot and humid days, just not on ice. “When it’s slippery out, I don't take risks like that because they really can

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change the way you run, change your gait, and then you start favoring things and that's when I get very nervous about injury, slipping and falling.”

But what happens when one’s end goal essentially involves running on a giant sheet of ice? Jen’s husband and the founder of Millennium Running, John Mortimer, ran the North Pole Marathon in August, which featured a 26.2-mile course in the middle of the frozen Arctic Ocean.

“It was an experience that I will remember forever,” John shared via email as his ship navigated the ice floes of the Arctic following the race.

Still summer on the North Pole, and therefore considered mild weather-wise, John reported conditions reminiscent of a typical February day in New Hampshire: 28 degrees and windy.

“We were lucky and even had a rainbow at one point during the race.”

While a marathon at the North Pole might not be what readers have in mind this year, John’s advice about sticking with a goal rings true: “No one ever regrets the finish line. They only regret not showing up at the starting line.” RNH

W TREADMILLS AND INDOOR TRACKS Warmer alternatives if you don't want to train outside in

hile many suggest running outside as much as possible when training in the winter, sometimes it is just too cold and slick, and the workout still needs to happen. At times, popping over to the local gym might be more appealing.

Commonly referred to as the “dreadmill,” the treadmill might seem like a form of punishment to some. However, Jennifer Mortimer, head coach of the Millennium Running Club, suggests following a structured workout instead of running at a consistent pace for a consistent time.

“Having some variety on the treadmill will definitely keep your mind more focused and help the time go faster.”

The Millennium Running Club hosts indoor workouts at the Hampshire Dome in Milford from January through March when they transition back outside. With high participation this past winter, club workouts involved lots of fartleks, a Swedish term meaning “speed-play.” “It’s a good way to start the new year,” Mortimer said. “The workouts are solely effort-based.”

Millennium Running and the Gate City Striders — a Nashua-based running club — organize workouts for their club members

the winter

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at the Dome, but individual runners can pay by the visit, too.

For indoor alternatives, Mortimer also recommends adding cross-training to the weekly regimen to switch up the routine and avoid injury. Cross-training might include indoor cycling, swimming or the elliptical machine. Even something like hot yoga can feel good on joints and muscles.

Physical therapist and ultra-runner Hilary McCloy emphasized the importance of strength training in winter. “I'm a big proponent of exercises that are quick and dynamic because running is quick and dynamic.”

She recommends lower leg strengthening, focusing on the hamstrings and glutes, in addition to movements that help stabilize the core. Heavy boots and shoes in the winter also weaken the muscles in the feet, so McCloy promotes foot mobility work in her practice as well.

While there are many cold-weather races to train for in New England in the winter, it’s not considered race season. McCloy proposes strength training in the winter as a way to rebuild injuries or weaknesses from the trying summer months: “It’s a good time to keep your running muscles primed, so that you can go into the high-volume racing season stronger.”

RUNNING FOR THE GREATER GOOD

P H O T O C O U RT E S Y M I L L E N N I U M R U N N I N G

"Heroic' runners take on Concord Hospital's Rock 'N Race.

Road races throughout NH raise money and awareness for charitable causes

BY E R I K A A L I SON COHEN

industry has its roots in charity. Running for something meaningful and greater than oneself is very much part of the sport.”

To date, Millennium has raised $1.74 million for charities from its 30 annual signature events, including $150,000 for

the Solinsky Center since taking over the Corporate 5K in 2015. They also provide services for another 50 events a year.

This combination of charity and health perfectly aligns with Northeast Delta Dental’s sponsorship and management of

P H O T O B Y L I Z K O VA R

E

very August, thousands of runners flood into downtown Manchester for the Delta Dental/Elliot Corporate 5K — the largest 5K in the state with 3,000 to 4,000 participants. The race fills up Elm Street with runners and walkers of all ages. The race also benefits a charity — in this case, the Solinsky Center for Cancer Care at the Elliot.

Charity races like this one are a hallmark of the New Hampshire running community, from popular annual races organized by large nonprofits with corporate sponsors to fledgling events spearheaded by community groups on shoestring budgets.

At Millennium Running, charity was part of the business plan from day one, said John Mortimer, founder of the Bedford business.

“Charitable giving is part of Millennium Running’s DNA and part of our mission statement,” said Mortimer, who ran in high school and college and qualified for the Olympic trials. “Moreover, running as an

↑ The Delta Dental/Elliot Corporate 5K attracts 3,000 to 4,000 runners to downtown Manchester.

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↑ The Happy Hour Hustle five-run series benefits a different charity each week.

“The best aspect of road races is that you can be an average runner, new, a veteran or an elite, and we all share the same motivation: a love for running and a desire to be healthy,” Raffio said. “Runners are also exceptionally kind and accepting people.”

A Reason to Gather Runners can find at least one road race, likely two, on any given weekend in the Granite State. But one day is particularly busy. Thanksgiving in many New Hampshire towns starts with a road race, all benefitting local charities and usually related to food insecurity. The Greater Derry Track Club Thanksgiving Turkey Trot is one of the oldest, celebrating its 50th last November.

P H O T O B Y A N D Y TA B O R

↑ From left: Tom Raffio of Delta Dental, sponsor of the CARS series, with local running standouts Bill Tidd, Colton Ham, Christin Doneski, Sam Wood and Drew Tuttle at Canterbury Shaker Village.

It is also one of the largest with about 900 participants and is run entirely by club volunteers. The scenic and hilly route loops around Beaver Lake. Clint Havens took over as volunteer race director in 2020 from Sean Coyle, who stepped down after nine years running the event.

❛❛

Running as an industry has its roots in charity.

— John Mortimer

❜❜

“I feel the club does a lot for the community, and I wanted to keep it going,” Havens said. “When we drop off the money, they are so appreciative of it, even that first year during COVID when the checks were much smaller.”

The race costs about $6,000 to put on, which is covered by sponsorships, and raised enough to donate a total of $18,000 last year divvied up among five charities. Over 50 volunteers made it possible, including the 28 hours or so Havens spent on the event.

One of the reasons Havens stepped up is because he saw other races canceled when

Run NH | 39 | run-nh.com

there was no one to manage them. This is what happened recently with the Live Free or Die 5000 race in Atkinson, a small charity race started by friends of Major Jeremy Graczyk, a decorated Marine who died in 2011 at age 33 during a base-jumping accident in Switzerland while on leave from the military. Friends of Graczyk, a Timberlane Regional High School graduate and valedictorian, started the race in 2014 in his honor; 2023 was the last year.

Financially, the race was successful, attracting about 150 runners most years, more before COVID, and donating $86,500 over the years for a scholarship to Timberlane valedictorians. The race also donated

P H O T O C O U RT E S Y M I L L E N N I U M R U N N I N G

P H O T O C O U RT E S Y M I L L E N N I U M R U N N I N G

road races. The Concord-based company is the largest sponsor of road races statewide.

For president and CEO Tom Raffio, health means both people’s physical and oral health and the collective health of the community. Raffio is an avid runner who loves to share his passion for the sport and is regularly seen at the office and around town wearing a suit and brightly colored running shoes. Delta Dental manages 12 to 13 races each year and sponsors many more, raising more than $300,000 annually for charity just through road races.

↑ Pat Bourgault of Concord beams with joy at the Delta Dental Eliiot Corporate 5K in August 2023.

center. It is one of the center’s two main fundraising events and has raised over $6.5 million in its 22-year history.

“We tend to attract people who are directly impacted by cancer, whether they are former patients or they lost loved ones to cancer,” said Moriah Billups, a philanthropy officer and lead race organizer. “People really pour their heart and soul into their fundraising pages,” said Billups, explaining

The race was successful enough through donations beyond registration that they have upwards of $300,000 invested at the NH Charitable Foundation, enough to keep giving scholarships. And people still donate.

“We heard so many stories from people who came to run,” Darlene Graczyk said.

“A lot of his military friends came. I think it was a healing thing for them to get back together for something positive. Almost every year they would tell some story about Jeremy.” Some people came to the Live Free or Die 5000 because of Jeremy, but many more came just for a run.

The Payson Center for Cancer Care’s Rock ‘N Race in Concord is unique in being managed by Concord Hospital Trust and solely benefitting the health system’s cancer

↑ Santa Shuffle benefits the Safe Sports Network. that every participant has a personalized fundraising page, though some people simply sign up and run.

They average about 3,000 people a year between the 5K race and a 1-mile

P H O T O B Y L I Z K O VA R

over $20,000 to local and military organizations including Liberty House, a security system for the park where the race starts, and improvements at Timberlane schools. Jeremy’s parents, Jim and Darlene Graczyk, managed the email list and communications.

↑ Hopkinton Cross-country Coach Rob Rothe at Delta Dental's XC Series last fall, which generates revenue for his team.

“Over the last several years, the effort needed to have the race has fallen on a decreasing number of individuals,” Jim Graczyk said. “In addition, the race organizers have entered the phase of their lives which requires a larger devotion of time to their families and careers.”

↑ Millennium Running's Shamrock Shuffle is a 2-mile run/walk in Manchester held in March.

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P H O T O S C O U RT E S Y M I L L E N N I U M R U N N I N G E X C E P T A S M A R K E D

↑ The 3-mile BASC Santa Shuffle begins an hour before Manchester's Christmas parade.

walk. Participants are also reminded why they are there, whether it’s a tribute board people can write messages on or a cancer survivor who rings the bell to start the race.

Billups works with a dedicated 15-member volunteer planning committee and over 135 volunteers.

❛❛

We tend to attract people who are directly impacted by cancer, whether they are former patients or they lost loved ones to cancer.

— Moriah Billups

❜❜ Lots of Options Mortimer started Millennium after a successful college and post-collegiate career as a runner. He and his wife, Jennifer, want all runners to experience the great races that they did. They aim to create the “unique experience of a world-class event” meaning that “their finish line should be celebrated just as much as the person

↑ To date, Millennium Running has donated over $1,000,000 to these local charities and organizations. breaking four minutes for a mile.”

Millennium offers different kinds of events, from bigger events with a partylike atmosphere such as the Shamrock Shuffle and the BASC Santa Claus Shuffle, to smaller events like the Happy Hour Hustle 5K series limited to 250 people.

The Happy Hour hustle was first created during COVID for social distancing but became very popular. Overall, Millennium supports nearly 100 different charities annually through its signature events. They ask charities to participate in different ways including volunteering, providing PR and help acquiring event sponsors.

Delta Dental sponsors events around New Hampshire in addition to running its own events. Events they sponsor include the Delta Dental New England Half Marathon and the Delta Dental Mount Washington Road Race. At small community events they manage, Delta Dental covers the fees to put on the event so that registration fees can all go to charity.

Raffio always stresses this fact at the start of the race, naming the charity beneficiary and sometimes inviting them to speak to the runners. Races and charity beneficiaries can change from year to year. One year, a young women asked for help with a race

Run NH | 41 | run-nh.com

in honor of her mother who had died due to breast cancer. In response, Delta Dental planned a community race that raised $20,000 for breast cancer research.

↑ The Rock ‘N Race in Concord benefits the Payson Center for Cancer Care.

Many runners return to the same races year after year, and these events become a reunion among friends. “Yes, people are there to run, but people are also there to socialize with friends and celebrate and support the community,” Raffio said. Mortimer agreed.

“We try to inspire people to get out there and be a part of the community. It’s not just about the running.” RNH

HEALTH & NUTRITION

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Fueling Up for Your Long-Distance Run How to avoid running on empty

F

ueling up for race day requires much more than chowing down on a plate of spaghetti the night before.

While more experienced runners may understand their nutritional needs leading up to a long run, others have yet to find the right combination of foods to get them across the finish line.

Michelle Olsen, an outpatient clinical dietitian with the Elliot Center for Advanced Nutrition Therapy, says runners should start paying closer attention to their nutritional needs when they run for an hour or more at a time. That’s when pre-workout, post-workout and mid-race nutrition play the biggest roles in overall performance.

“Once you start training for a halfmarathon, marathon or ultra-marathon, where you’re running for one to three hours at a time (during training), you need to make sure that the carbohydrates you burn during the run are being replaced,” she says.

Contrary to what many popular diets suggest, carbohydrates aren’t the enemy — they’re the key to firing up the body’s engine. Glycogen, the stored form of glucose, comes from the carbohydrates (a macronutrient) in certain foods and fluids runners consume. When you go for a run, the first thing your body uses is glycogen, Olsen says, and if you don’t fill your tank, you’ll fatigue much more quickly.

“It’s very individual, but if someone truly is training for a distance or endurance event, they can’t be on a low-carbohydrate diet. It’s going to be very difficult for them to get through the training and the event,” she says.

Leading Up to a Race Calorie intake should be individualized to each runner's needs. However, runners shouldn't drastically cut calories in the hopes of improving their times. Olsen says that most adult runners should take in at least 1,800 calories, but some men and teens might need between 2,500 and 3,000 calories.

Most adult long-distance runners should balance their macronutrients to include meals that are 50% to 55% carbohydrates, 20% protein and 30% fat. Olsen says this varies greatly depending on a runner's age, gender and distance. Meal quality matters, too. Carbohydrates should come from bananas, sweet potatoes or whole grains, rather than processed treats.

The night before a long training run or race, runners can consume 50 to 100 grams of carbohydrates to top off their glycogen stores. (For example, a banana contains 30 grams of carbohydrates, whereas two cups of spaghetti have about 86 grams.) They should also try to take in more protein the night before. Olsen says it's essential for

BY K RYS T E N G O D F R E Y MA D D O C K S ILLUSTR AT I O N BY JO HN R . G O O DWI N

Run NH | 43 | run-nh.com

HEALTH & NUTRITION

runners to listen to their bodies — including their stomachs — as they train.

“If you’re doing at least three months of training, we talk about how you’re training your stomach as well,” she says. “You’re also training your stomach to digest and handle the food you’re eating.”

Eating a heavy, high-fat meal the night before a race will slow you down, but neglecting carbohydrate intake will, too.

Runners should start paying closer attention to their nutritional needs when they run for an hour or more at a time.

As you’re running, your glycogen stores deplete. You could feel hunger or fatigue if you don’t properly fuel during your run.

Once that hour hits, most runners should consume 30 to 60 grams of carbohydrates.

After the next hour, they should consume an additional 30 to 60 grams, Olsen says.

“They key is, you want it to be just carbohydrates — you don’t want it to be a carbohydrate-protein combination,” she says. “It can be as simple as Gatorade.”

For convenience, runners can pack energy gels or other commercial products.

However, jelly beans, dried fruits or fig bars work, too.

Avoiding Tummy Troubles At one time or another, runners may experience digestive distress during a race.

No one wants to cramp up or need the bathroom mid-race. Olsen suggests that runners wake up early enough to give their bodies time to digest breakfast. They should also pay attention to how their bodies react to what they’re eating during training runs.

“Sometimes there’s nothing they can do about it; it’s more of a matter of did they train their stomach to take in that (gel) during the event so it didn’t give them GI issues,” she says.

It’s also critical to determine if you suspect any food intolerances might in-

flame digestive issues well before the day of your event.

Finishing Strong Once you've crossed the finish line, it's tempting to reach for a gallon of water and skip the snack tent. However, according to Olsen, neglecting post-race nutrition can hinder your recovery. Runners should aim to consume 25 grams of protein and 50 grams of carbohydrates within 30 minutes of finishing the race to kick-start the recovery process and help their muscles repair.

“Recovery is key. We usually say within 30 minutes of finishing your workout, you want to replete and help your muscles repair,” she says. “Some people can’t take in solid food after a 20-mile run. So a drinkable yogurt might be an option.”

Runners With Special Dietary Needs If you follow a gluten-free, dairy-free or vegan lifestyle, preparing nutritionally for long runs can be challenging, but it's definitely achievable, Olsen says. There are numerous gluten-free products on

Run NH | 44 | run-nh.com

the market that are rich in carbohydrates.

Vegetarians can get their protein from soybased foods, eggs or dairy. Even for vegans, finding protein sources is possible with the right research and planning.

Getting Dietary Assistance Some runners might find nutrition overwhelming, feel overly tired or wonder if they need to eat more. To get assistance with your training plan, Olsen says you can work with a registered dietitian who can assess what you’re currently eating and give you a science-backed diet. That often means working with your primary care provider and requesting a referral.

A runner for the past 30 years, Olsen says she enjoys helping runners of all ages achieve their goals — from teens to older adults. She often helps parents of teens who are increasing their training but has also worked with triathletes and ultra-marathon runners who’ve balanced long-distance running with full-time jobs.

“Running is an awesome sport; I love it. It’s great,” she says. “Sports nutrition has always been my passion.” RNH

PHOTO BY RIMMA BONDARENKO

Mid-race Mojo

Q& A

ASK THE EXPERTS

Preventing and Treating Running Injuries

Q|

What are some of the most common injuries that you see in people who compete in longdistance running?

A|

Typically, we see overuse-type injuries such as tibial stress syndrome (better known as shin splints), plantar fasciitis, and patellofemoral pain syndrome.

Do you have any recommen| Q dations on exercises/training protocols that help prevent stress fractures?

A|

Stress fractures are definitely a result of over-training and insufficient rest. I tell my runners to try to cross-train as much as possible with three to four days per week running at most. They should not neglect strengthening. At least two days a week should focus on a strengthening program and a rest/yoga day.

Dr. Heather C. Killie is a fellowshiptrained, board-certified general adult and pediatric orthopedic surgeon specializing in sports medicine at New Hampshire Orthopaedic Center. She worked with collegiate and professional sports teams including the Baltimore Ravens, and she has served as the team physician for Nashua South High School since 2008. She is also the consulting physician for Merrimack High School football, and the New Hampshire Avalanche and Cyclones hockey teams.

Killie provided her thoughts on what runners should watch out for and how can they train better.

Q|

How can runners tell the difference between discomfort that comes from intense training versus pain from an injury that needs attention?

This is sometimes difficult to assess. | A There are variable levels of pain with

each injury and with each patient. Typically, if someone is dealing with an injury, the pain does not subside in a few days upon resting and/or will develop swelling in the concerned area.

How can competitive runners | Q safely increase their mileage

Run NH | 45 | run-nh.com

without significantly increasing their injury risk?

A|

It is all about gradually increasing the mileage while maintaining a schedule that includes rest days and strength days. When I return athletes to a run program after an injury, it typically involves them starting at 25% speed and distance and increasing that amount each week or two, being careful to assess for pain as they progress. If pain is present, they back down to the previous level of running.

Are there any advancements | Q in orthopedic techniques or

technology that you are most excited to have available for your running patients?

A|

I have always been a huge fan of physical therapy and sports massage therapy. As I age, I seem to need both more and more! The development of various laser therapies and biological therapies in the treatment of arthritic conditions and inflammatory processes have been very promising as well. There is no stopping us from running, but hopefully, as medicine advances, we will have some more tricks up our sleeve to help us along the way. RNH

New Hampshire Orthopaedic Center offers many approaches to treating sports injuries.

For general questions or to make an appointment, call or text 603-883-0091.

C O U RT E S Y P H O T O

E

ven the most skilled runners can find themselves dealing with an injury if they push harder than their body is ready to handle. For long-distance and competitive runners, there are ways to increase your speed and distance while maintaining your safety.

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• Inspiring stories from NH runners • Expert training advice and local running routes • Must-know race calendars and community events

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CLUBNEWS

Granite State Running Team

The White Mountain Milers is a nonprofit club, founded May 18, 1985, dedicated to running, walking, general fitness and community service. We promote fitness education, running and walking events in the greater Mount Washington Valley of New Hampshire. We’re involved in numerous community service activities. The Milers are a friendly social group, and we welcome beginners and veterans to any and all of our many activities. Memberships are $10 students, $15 an individual, or $20 for a family.

The Granite State Running Team hosts

Contact: Andrea Leonard, president, andrea. leonard@whitemountainmilers.org, info@whitemountainmilers.org, whitemountainmilers.org

Run, Walk, Brew Runners and walkers of all levels are welcome to join the weekly group on Wednesdays at 5:45 p.m. year-round.

The group begins and ends from different local bars and pubs in the Greater Manchester area.

Contact: runsignup.com/Club/NH/ Manchester/RunWalkBrew

weekly workouts on Tuesdays at Memorial Field in Concord from April to October.

The workouts are designed by our coach, Amber Ferreira, around a series of local races in the Concord area, including the Bill Luti 5 Miler, one of the oldest foot races in New Hampshire, which we support.

Coach Amber is a champion of the Lake Placid Ironman and Mount Washington Road Race, and is also the current record holder for NH Masters 8K. The workouts are challenging but designed for people of all skill levels, and the atmosphere is fun and inviting. Anyone is welcome to try their first workout for free to see if they would like to become a new member.

Contact: Amber Ferreira, club president, amrunber@hotmail.com, rungsrt.com or on Facebook.

Greater Derry Track Club Founded in 1978, the Greater Derry Track Club is one of the oldest and most active

Run NH | 48 | run-nh.com

running clubs in New Hampshire. We serve Southern New Hampshire by welcoming all ages and abilities to run with us, hosting several races, our annual free Couch to 5K training and Kids Summer Fun runs. We are a very charitable organization, raising money and donating food to local charities. We provide many opportunities for our members to run and socialize together.

On Sundays year-round, the club has a 5- to 10-mile run leaving from the Coffee Factory parking lot, 55 Crystal Ave., Derry.

After Labor Day, the departure time is 8 a.m.

Winter fun runs are held Saturdays from December to April at 8 a.m. with a rotating schedule hosted by different club members.

Contact: John McGarry, info@gdtc.org, gdtc.org

Greater Manchester Running Club Greater Manchester Running Club got its start as the NH Athletic Alliance back in 1982. Our founders Norm Gill, Ed Mahoney, Bob Beeman, Dave Leblanc, Dick Kuhl and others had a simple vision: a club connected

C O U RT E S Y P H O T O S

White Mountain Milers ↑

to the "sole" of running and one that truly brought the community together under the banner of a sport we all love. Since that time, we have rebranded into the GMRC of today and have a multitude of fun group runs, activities and more that we partake in. The group runs include speed work on Wednesday at 5:30 a.m. and 5:30 p.m. at Livingston Park track; morning group runs on Saturday, usually about 10 miles, with all paces welcome; Wednesday 5:15 p.m. group runs from the Park and Ride near Derryfield Country Club with all paces welcome.

On Thursday nights in the summer, the group holds Kids Fun Runs, with distances of 50m, 100m and more at Livingston Park.

Entry is $2 for unlimited racing.

We offer membership, which comes with perks, for $30 per individual or $35 for a household at gmrchnh.org.

Exeter Run Club The club hosts a set of weekly runs. On Sunday, 7:30 to 8 a.m., the Newbie Run heads out from the Exeter Bandstand and will go at whatever pace runners are comfortable with. At 8 a.m. on Sunday, seasoned runners leave the bandstand with multiple distances and paces. On Tuesdays at 6 p.m., the group does runs hosted by Bob LaFreniere departing from the Exeter Town Hall. On Wednesdays at 6 p.m., the group will be at the “world-famous rail trail run” in Newmarket.

On Fridays at 5:30 a.m., a run departing from the Exeter Town Hall will go about 4 miles. Easy trail runs are held Saturdays at 8 a.m. departing from Gilman Park. They also have a traveling event run on various dates at 6 p.m. with an optional dinner after; look for details on their Facebook page.

Contact: Steve Machala, president, steve.machala@exeter.run, exeterrunclub.com

Marathon Sports Run Group Our group in Manchester meets three times a week. Tuesday and Thursday at 6 p.m., as well as Saturday mornings at 8 a.m. Runners of all paces are welcome to join us.

A runner who spread joy wherever he set foot

Bob Kennedy Dies After Bike Accident Robert "Bob" Senior Kennedy died on July 20, 2024, in Portsmouth, NH, following a catastrophic bicycle accident. Bob was 76 and the healthiest person you'll ever meet.

His injury recovery practice was to "run it off" the next day.

A social butterfly and loyal friend, all who knew Bob would agree he lived a full and vibrant life. He was an awe-inspiring individual who sought adventure, appreciated the natural environment, maintained a life of health and fitness, loved his family, and fostered deep bonds and lifelong friendships. Bob's profound love for the outdoors was matched by his kindness and caring nature.

On any given weekend, you would have been likely to see Bob toeing the start line of a marathon or running race. He was an accomplished and devoted runner and running ambassador, spreading the joy of running wherever he went, even convincing his wife, Anne, to join him at races.

He was a triathlete, marathon/ultramarathon runner, swimmer, biker and in recent years, snowshoe racer. Bob picked up running later in life, completing his first marathon at the age of 51. In 25 years, he raced two full Ironman triathlons, 299 marathons including 36 ultra-marathons, and completed marathons in all 50 states three times over. He was about to finish his fourth round this year. Further, he had a Boston qualifying time and won his age group in all 50 states. Bob was scheduled to complete his 300th marathon in August 2024.

He was particularly proud of setting state and collegiate records in swimming in high school and college (before he decided he hated jumping into cold water) and of his New Hampshire state age group running records.

He held New Hampshire state records in the marathon (ages 72-76), half marathon (ages 73-75), 15K (ages 75-76); and 20K and 10-mile records for age 75. In early July, he won his age group at the USATF National Vertical Mountain Championship on Loon Mountain.

Bob had his sights set on rounding out the age 76 New Hampshire records before his next birthday and was already

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registered for dozens of marathons and other races through the fall and into 2025. A long-term goal was to complete his third full Ironman triathlon at age 80.

Bob loved to run with others and belonged to several local and national organizations, including NE 65+ Running Club, 50Sub4 Marathon Club, 50 States Marathon Club, Marathon Maniacs, Winner's Circle Running Club, Maine Track Club, Exeter Running Club, SIX03, and Sinthy's Wednesday Runners.

As president of the New England 65-plus Running Club, he worked tirelessly to encourage and recognize 5-year age groups for over age 65 runners and race-walkers, because older age groups are too often overlooked in competitive races.

After retirement, his boundless energy and love of running led him to develop the Oyster River Running Company to focus on USA Track & Field racecourse certification and race management. Through the Oyster River Running Company, he measured and certified many of the Seacoast races and others throughout the U.S. and was race director for many races. One thing about Bob was that he was very careful and cautious, always making sure his races were carefully marked to avoid tragedies like the one that befell him.

He was born in New Rochelle, New York, on April 15, 1948, to Roderick and Jane Kennedy. An ornithologist by trade, Bob earned bachelor's and master's degrees from William and Mary College before completing a Ph.D. in vertebrate zoology at Louisiana State University in 1977. During his Ph.D. training at LSU, he met his wife, Anne, in a graduate statistics class. They were married on Sept. 24, 1977, and raised two wonderful children, Forrest and Reeve.

Abridged from Robert "Bob" Senior Kennedy's obituary posted on legacy.com.

CLUB NEWS In addition to our regular meetups, we host monthly demonstrations and fun events for our groups. Most of these events incorporate community outreach in some way.

For example, we recently organized a school supply drive, donating the collected items to Beech Street School in Manchester.

Contact: marathonsports.com/group-runs/ manchester-run-group

Millennium Running Starting in 2011 as a social running club meeting at Irish pubs to prepare for the Shamrock Shuffle, the Millennium Running Club has grown into the largest club in NH with more than 450 members annually. The Millennium Running Club brings athletes of all ages and abilities. Whether you are a beginner just getting into the sport, or you are an Olympic trials marathoner, the Millennium Running Club will offer you a fun and welcoming community to reach your potential. Members are inspired by our professional coaches to work towards personal records and will learn more about various workouts and their purpose, gain fitness, and meet friends with similar goals and interests.

Membership is $75 for the year, and benefits include club singlets, discounts at Millennium’s retail stores, workout and training guidance, and access to monthly pub runs and weekend long runs.

Contact: Jennifer Mortimer, club coach, jennifer@millenniumrunning.com, millenniumrunning.com/club

Scores Running Club Scores Run Club, based out of Keene, is a mix of runners, with our group including road, trail and ultra-distance runners.

Our club meets on Tuesdays at 5:30 p.m. at Railroad Square in Keene for a group run, usually between 3.5 to 5 miles. Scores helps host the Drummer Hill Trail Race in Keene each year and supports other efforts such as a Summer Series to raise scholarship

money for runners in local schools, plus other community organizations in town. It’s always fun to see new faces and add to the group and running community of Keene!

Our run routes are posted each week on the Scores Running Club Facebook page.

Contact: Karl Gottschalk, kgottschalk79@ gmail.com, scoresrunningclub@gmail.com

To Share Brewing Run Club Show up. That's all anyone has to do. To Share Run Club has folks who walk a half mile and others who run 5 miles. Whatever you're doing, we're with you and having a good time. Plus, when we get back, we enjoy some laughs, some beer and a snack.

There isn't an attendance sheet. There aren't rules or pressure. It is just a great way to get moving at the end of the week. The group meets on Fridays at 6 p.m. at To Share Brewing Company at 720 Union St. in Manchester. They have occasional theme nights, like a winter luau run and Halloween costume run.

Contact: Ty Gioacchini, tgioacchini@gmail. com, Instagram @ToShareRunClub or Facebook Group “To Share Run Club”

Upper Valley Running Club The Upper Valley Running Club started off as an idea to formalize what people in the Upper Valley were already doing informally, which was gathering with like-minded people and running together. A group of UV community members put their heads together over the fall of 2010 and by spring 2011 the club had materialized with an official board and recurring events.

Almost entirely through word of mouth, the club continued to grow over the years and they competed in local events like the New Hampshire Grand Prix. In 2013, the board decided it was time to start their own local racing series, and thus the Upper Valley Racing Series was created to highlight and support the races in the community.

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Though the club has ebbed and flowed with the times and maintained itself through COVID and beyond, there has always been plenty of runners in the Upper Valley who just love to run together, and we hope to continue offering them a place to do so for many years to come.

WEEKLY RUNS INCLUDE

• Night Track, every Tuesday at 5:30 p.m., rain or shine. In the summer months, we go to the Dartmouth Memorial Track; in fall, we move to the former Dartmouth Golf Course to do a little cross-country training, or the Hanover High School track, and in the winter we run around Occom Pond. Check out the Meetup page or website to see where we are.

• Saturday Morning Runs, during the summer we gather in front of Omer and Bob’s just off the Lebanon Green in Lebanon at 8 a.m. for a group run on one of the many local routes. In the fall, winter and spring we'll meet up at 9 a.m.

Contact: Robert Jones, president, uppervalleyrunningclub@gmail.com, uppervalleyrunningclub.org

OTHER NH RUNNING CLUBS Gate City Striders – Nashua gatecity.org Monadnock Regional Milers monadnockmilers.com Rochester Runners Club rochesterrunners.com Run New Hampshire! facebook.com/groups/1545003996312017 Six03 Endurance ↓ six03endurance.com

CALENDAR

RUNNER’S

NOVEMBER N OVE MBER 9

Rescue Me 5K LINCOLN – 5K

Lakes Region Search and Rescue is a nonprofit, all-volunteer organization formed in 2019 to assist New Hampshire Fish and Game with wilderness search and rescue missions in the Southern White Mountains and Lakes Region of New Hampshire. Post-race festivities will be held at the One Love Brewery for a complimentary Moat Mountain Brewery craft beer (21+) and raffle (tickets available for purchase on race day). runsignup.com/Race/NH/Lincoln/ ResMe5K

N OV EMB E R 2 3

Barron School Turkey Trot SALEM – 5K

A family-friendly 5K road race and walk that offers something for everyone. Brian Richardson was a teacher at the Barron School who died in a car accident in 1999. Running was a passion of Brian’s, along with his strong belief in the importance of literacy and the arts. This race was created in his memory. The proceeds from this race are used to support enrichment activities for Barron students and to provide college scholarships for Barron alumni who are graduating from Salem High School. runsignup.com/Race/NH/Salem/BarronSchool5kTurkeyTrotRoadRaceandWalk N OV EMB E R 24

Turkey Trot HANOVER – 10K, 5K, KIDS RUN

This Boston Qualifier will give you a tour of NH’s largest city, just 45 minutes north of Boston. Starting in downtown Manchester, the course runs through the historic Millyard, the North End, and crosses over the Merrimack River to the Goffstown Rail Trail before returning downtown to finish. millenniumrunning.com/marathon

The 10K race course is USATF certified and co-sponsored by Stateline Sports. The 2024 10K race is also the final race in the Upper Valley Running Club Race Series. Races will begin and end on the Dartmouth Green. All Turkey Trot runners will be entered into a raffle for local prizes. Bring a food donation for the Upper Valley Haven and earn an extra raffle ticket.

Runners dressed in their best turkey costume attire will earn another raffle ticket! hanovernh.org/728/Turkey-Trot-5K-10KRoad-Race

N OVE MBER 16

N OV EMB E R 24

N OVE MBER 10

Manchester City Marathon MANCHESTER - 26.2 MILE, 13.1MILE, 5K RUN, 26.2 MILE RELAY

Girls on the Run 5K CONCORD – 5K

Each Girls on the Run season comes to an end with a celebratory 5K. This closing event gives program participants of all abilities a tangible sense of accomplishment. Crossing the finish line instills confidence through completion and is a joyful moment program participants always remember. Everyone in our program receives a commemorative medal to celebrate this incredible achievement. girlsontherunnh.org/5k

Novemberfest Race NASHUA – 4 MILE

The Novemberfest Race is a festive 4-mile race through beautiful Mine Falls Park followed by a post-race party and raffle held at Martha's Exchange Restaurant & Brewery. All entrants are eligible for the Children's Home raffle where you are likely to win a prize of significant value. Raffle prizes include gift certificates from Goodale's Bike Shop, accessories from Tulley BMW, jewelry from Cardin Jewelers, a mystery door prize and much more. You must be present to win.

Novemberfest is hosted by the Gate City Striders with all the proceeds benefiting The Nashua Children’s Home. runsignup.com/Race/NH/Nashua/ NovemberfestRace

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N OV E M BE R 2 8

Dover Turkey Trot DOVER – 5K

The Dover Turkey Trot is a Thanksgiving Day 5K race in Dover designed to be a fun event for runners, walkers, families and people of all ages and abilities. For 10 years, its mission has been to promote a healthy lifestyle and provide a sense of community while raising money for the Garrison School PTA. The Garrison School PTA provides money for student enrichment activities, family and community events, classroom supplies, artist-in-residency programs, and anything else that may fall outside the school district’s budget. The race serves as the single largest fundraiser for the PTA annually, and has been able to fund countless needs within Garrison Elementary School over the years. doverturkeytrot.com N OV E M BE R 2 8

Fisher Cats Thanksgiving Day 5K MANCHESTER – 5K

There is a common start-finish line at center field inside the Delta Dental Stadium. The 3.1mile course heads out on the Stadium to Commercial Street and incorporates a loop through Manchester’s historic Millyard and returns to finish inside back at center field in the stadium.

There will also be a kids Lil’ Turkey Trot. millenniumrunning.com/thanksgiving/#details N OV E M BE R 2 8

Gilford Youth Center Turkey Trot GILFORD – 5K

What began as a small group of locals getting together for a morning run on Thanksgiving morning, has turned into annual event averaging over 400 people from all over New England.

Runners of all ages welcomed. Runners will be timed, and results will be posted on the website on the same day as the race. Along with the "Overall Times," we will also post times for age

RUNNER'S CALENDAR

brackets: 12 and under, 13-15, 16-19, 20-30, 3140, 41-50, 51-60, and 60 and older. Walkers of all ages, as well as pets and strollers, allowed. gilfordyouthcenter.com/2024-turkey-trot-5krace--family-walk.html N OV EM BE R 2 8 NOV E MBER 28

Great Gobbler NASHUA – 5K

Warm up your Thanksgiving appetite at Nashua High School South at the 22nd annual Great Gobbler 5K. The Great Gobbler 5K brings together family, friends, Nashua High School cross-country alumni as well as the Greater Nashua community to start the day. Join runners, joggers and walkers for a morning of fun in support of the Nashua North and South Boys and Girls cross-country programs. greatgobbler.com NOV E MBER 28

Lake Sunapee Turkey Trot SUNAPEE – 5K

Now in its 18th year, the Lake Sunapee Turkey Trot has become a wonderful family tradition for more than 800 racers. Grab your family and friends, throw on a costume (optional, but fun and highly encouraged), work off some calories, and make this great event a part of your Thanksgiving tradition. All proceeds go to the local recreation department. This year’s proceeds go toward improvements to Veterans Field on Route 11. sunapeeturkeytrot.com NOV E MBER 28

The Dam Turkey Trot CAMPTON – 5K, 1 MILE

Campton and Thornton host the annual Dam Turkey Trot 5K and 1-mile road races, between Owl's Nest Resort and The Dam Brewhouse.

Proceeds from the event will benefit the Campton and Thornton Firefighters Association.

FreshTracksRaces.com/DamTurkeyTrot NOV E MBER 28

Windham Turkey Trot WINDHAM – 5 MILE, 3 MILE, 1 MILE RUNS

All funds raised from The Windham Turkey Trot goes to Shepherd’s Pantry to help its clients who experience food insecurity. Participants range in age from 3 weeks to 96 years, and

Thanks 4 Giving EXETER – 10K, 5K

The Exeter Run Club hosts its 10th annual Thanks 4 Giving 5K/10K race that benefits a pair of local charities. This year’s race will be held Nov. 28 with a starting time of 8 a.m. The loop begins at the Talbot Gymnasium, 40 Linden St., Exeter. (The 10K course is a double-loop of the 5K course.)

The course is USATF certified. Last year, the race had more than 1,000 runners.

This year, the two charities that will benefit from the race are Seacoast Family Promise and the Child Advocacy Center of Rockingham County.

Seacoast Family Promise offers essential, results-proven strategies ensuring family success. After returning to the community with stable housing and employment, families receive after-care support through Home Again, a continuing system of case management and support services. Learn more at seacoastfamilypromise.org.

Child Advocacy Center’s mission is to provide a safe environment for the evaluation of alleged abuse of children 3 to 18 years of age. Through the collaboration of public, private and community partners, they work to ensure the safety, health and well-being of children affected by abuse and violent crime. They believe a multidisciplinary approach is the best way to serve the needs of these children and their families. They create a neutral place where interviews and services for children are provided. They connect children and families with needed community resources and coordinate multidisciplinary teams for the child’s benefit. They also educate the community and partners on how to prevent child abuse. Learn more at cacnh.org. raceroster.com/events/2023/77420/2023t4g-thanks-for-giving-5k10k

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they run, walk, bike, rollerblade, roll their wheelchairs, or are pushed and pulled in strollers and wagons. The Turkey Trot is an unofficial race. There are no numbers or chip technology.

The official timer is a kitchen clock sitting on a step ladder. Some people are intimidated at the thought of participating in a “race”; the reality is that only about 30% of our Trotters actually run. shepherdspantry.net/turkey-trot

DECEMBER DE C E M BE R 7

Santa Claus Shuffle MANCHESTER – 3 MILE

Walk, jog or run and enjoy samples from Santa’s four major food groups at sweet stops along the route down Elm Street. A 3-mile out-and-back course that starts and finishes at Veteran’s Park in downtown Manchester. millenniumrunning.com/santa

DE C E M BE R 15

Yule Light Up The Night LOUDON – 2 MILE

A run through the "Gift of Lights" at New Hampshire Motor Speedway. Where else can you run through over 2-million holiday lights? millenniumrunning.com/lights

F E B R U A RY F E BR UARY 9

Super Sunday 4 Miler BEDFORD – 4 MILE:

A 4-mile loop through Bedford starting and finishing on Nashua Road at the Bedford Little League Complex. Join the post-race fun right at the finish line! The StretchLAB Super Sunday 4 Miler has been chosen as a championship race for the USATF-New England Grand Prix Series. millenniumrunning.com/supersunday4miler DECEMBER 14

Jingle Bell Run MANCHESTER – 5K Get ready to celebrate the 40th year of Jingle Bell Run, the original festive race for charity brought to you by the Arthritis Foundation. Wear your favorite holiday gear, and let's jingle all the way toward a cure! events.arthritis.org/index.cfm?fuseaction=donorDrive.event&eventID=1727 JA N UA RY 1 2

J A N U A RY JA N UARY 1

Millennium Mile Road Race LONDONDERRY – 1 MILE

C O U RT E S Y P H O T O

A point-to-point, downhill, 1-mile course for all ages and abilities starting on Mammoth Road in front of Londonderry High School. millenniumrunning.com/millenniummile

Snowflake Shuffle BEDFORD – 3 MILES:

The course will leave Constitution Drive and take a left on Route 101. Runners will then bear left onto Colonial Drive and onto Pilgrim Drive as they work their way through one of Bedford’s exclusive neighborhoods towards Meetinghouse Road where they will turn right and then right onto Liberty Hill Road. This will get them back to Route 101 where they will head towards Constitution Drive and the finish line. millenniumrunning.com/snowflake

MARCH M ARC H 2

Hampton Half Marathon HAMPTON – 13.1 MILE, 5K

Experience the best views Hampton Beach has to offer as you coast through the flat and fast courses through a winter seacoast wonderland.

After the Atlantic Ocean waves you across the finish line, you’ll shell-ebrate your accomplishment with stylish swag, two complimentary craft beers (21+), and plenty of healthy and delicious post-race snacks. hamptonhalf.com M ARC H 9

St. Paddy’s

JA N UARY 1

PORTSMOUTH – 10K, 5K

New Year’s Day Peanut Butter Chip Chase

With a common start/finish for both the 5K and

TEMPLE – 5K, KIDS RUN:

10K distances, this Irish-themed course is flat and fast. Set entirely within the Pease Develop-

For nearly 50 years, this race/walk has been a New Year's Day tradition in Temple. This race is sponsored by the Souhegan Lions, who use the proceeds to help people in the towns of Temple, New Ipswich, Greenville and Mason with sight and hearing needs, scholarships, as well as with emergencies such as fires and other causes. Dogs are not allowed in the race. runningintheusa.com/details/15141

ment Authority, the 5K is one clockwise lap, while the 10K is two laps with a quick out and back on Oak Avenue during the second loop. millenniumrunning.com/stpaddys

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RUNNER'S CALENDAR

APRIL A PRIL 5

stunning views of the Portsmouth Shipyard, the naval prison, the Piscataqua River, lobster boats, sailboats, the lighthouse, the Wentworth by the Sea Hotel and Marina as you cross over four bridges. millenniumrunning.com/newcastle

Cheap Marathon DERRY - 31M, 26.2M, 13.1M RUN, 26.2M, 13.1M RELAY

The out and back course on the Derry & Windham Rail Trail will be one loop for the half marathon and two loops for the marathon.

This flat-and-fast course will be the perfect opportunity to run a personal record. Boston Marathon qualifier. millenniumrunning.com/cheapmarathon A PRIL 12

Run of the Savages PLAISTOW – 5K

Proceeds go to the Jimmy Fund at Dana Farber Cancer Institute. running4free.com/RaceDetails.aspx? raceid=220 A PRIL 12

Stonyfield Earth Day LONDONDERRY – 5K

The 3.1-mile course starts and finishes in Londonderry’s West Soccer Complex and runs a big loop through one of Londonderry’s finest neighborhoods. The finish is back in the West Soccer Complex and is just steps away from the Stonyfield Organic Earth Day Fair. Lil Dash 100-yard fun run is available for kids age 8 and younger. millenniumrunning.com/stonyfield5k

M AY

Swift River and several historic sites along the way. The Kancamagus Highway is also unique for its lack of modern-day amenities such as gas stations, restaurants and hotels, making this course remarkably captivating. This special-edition race will only be offered one year and is guaranteed to be an unforgettable experience, and could lead you to a personal record or a Boston Qualifying time. runrevel.com/rwm M AY 17

M AY 4

Cinco de Miles BEDFORD – 5K

This festive 5K starts in front of Bedford High School then follows County Road to an outand-back loop before finishing back on Nashua Road. millenniumrunning.com/cinco M AY 4

REVEL White Mountains CONWAY – MARATHON, HALF-MARATHON

This fast and beautiful road race takes runners to the East Coast and onto the iconic Kancamagus Highway. Both marathon and half-marathon courses feature breathtaking views of the incredible White Mountains National Forest,

District Dash 5K LANGDON – 5K RUN, KIDS RUN

The District Dash 5K Fun Run & Walk has been a great fundraiser for the Fall Mountain Educational Endowment Association and was a great success in 2024. The board is excited to bring it back in 2025. Through FMEEA grants, the money goes directly back into the Fall Mountain Regional School District.

Grant recipients have enriched the lives of students in the district by going on field trips, seeing plays and cultural shows, bringing hands-on learning into the classroom, and building the skills students need to become positive, active community members. fmeea.com/district-dash-5k

A PRIL 19

Rescue Run The Rescue Run Race for Marine Mammals, presented by Meredith Village Savings Bank, features a chip-timed 5K race and kids fun run in beautiful Odiorne Point State Park. Join us and help save the seals. seacoastsciencecenter.org A PRIL 27

New Castle Race NEW CASTLE – 10K

The locals will tell you that the “New Castle Loop” is almost a rite of passage to running on the Seacoast. Highlights of this race include

MA RC H 2 3

Shamrock Shuffle MANCHESTER – 2 MILE A 2-mile, out-and-back on Elm Street that starts and finishes at Veteran’s Park in downtown Manchester. The parade is back! Enjoy the Irish festivities after the Citizens Shamrock Shuffle as the parade marches down Elm Street. millenniumrunning.com/shamrock

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P H O T O C O U RT E S Y M I L L E N N I U M R U N N I N G

RYE – 5K TRAIL RUN, KIDS RUN

P H O T O B Y E M I LY P E R K I N S P H O T O G R A P H Y

5K starts at 9 a.m.. There is plenty of parking at the Mont Vernon Village School on Harwood Drive or around the Fire Station. running4free.com/ RaceDetails.aspx?raceid=177 M AY 17

Morgan’s Miles to Go 5K NEWBURY – 5K

M AY 3

White Lake Ultra TAMWORTH – 24-HOUR, 12-HOUR, 6-HOUR TRAIL RUNS The ultra race is hosted at beautiful White Lake State Park on a slightly technical, 3-mile single-track loop featuring beach vibes and an incredible setting. Join us for a festive weekend running for 6, 12 or 24 hours. We will have a daytime loop that heads into the forest and a nighttime loop that stays right around the edge of the lake to enjoy the night scene and beach party. aravaiparunning.com/white-mountain-endurance/white-lake-ultras= M AY 17

Mont Vernon Run MONT VERNON – 5K, FUN RUN

The MVFDA 5K/Walk and Fun Run is the best race in town. With a stellar view and a great T-shirt, the proceeds of these races go to the

Mont Vernon Fire Department Association, to support the efforts and safety they provide our community. T-shirts are provided to all pre-registrants, and while supplies last on race day. The Fun Run starts at 8:30 a.m., and the

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This is a run to honor the life and legacy of a local young adult, Morgan Patten. Proceeds will benefit the Morgan’s Miles To Go Foundation. Morgan Patten was tragically and mysteriously killed while visiting her fiancé in North Carolina in 2019. A vibrant and beautiful young woman from Bradford, NH/Kearsarge Area, Morgan was accepted to law school and was to be married to her true love. She was also an avid environmentalist and runner. Keep her legacy of love and adventure alive! runsignup.com/Race/NH/Newbury/ MilestoGoforMorgan5K RNH

P H O T O C O U RT E S Y M I L L E N N I U M R U N N I N G

FINISH LINE

Josie Liao, 8, on right, and Jonathan Liao, 6, of Lebanon, ran the Millennium Mile hand-in-hand to ring in 2024. The annual New Year’s Day race is held annually in Londonderry and is managed by Millennium Running and sponsored by Apple Therapy Services and Derry Sport. The sister and brother finished the 1-mile course by skipping over the finish line. Their dad, Yiji, also competed in the men’s 35 to 39 category. The Millennium Mile will return in 2025 with hats for the first 1,200 participants.

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