Maureen Milliken's NH Runner: Don't miss baton transfers

Today is the third running of the Manchester City Marathon and Half Marathon.

So by now it's old hat, right? But just in case you missed it, here are some fun facts about Manchester's race:

--For the first time ever, Manchester's event will also feature a relay. Four-runner teams will pass the baton at the 6.1-mile mark (Livingston Park), the 13.2-mile mark (Elm Street, north of Hanover Street) and the 21.2 mile mark (near the bottom of Rundlett Hill in Bedford). This is a great opportunity, not only for runners who want the fun of running with a team and don't want to do the whole 26.2 themselves, but all the transition spots are also great race spectator spots.

--Some 1,800 runners are expected to take off at 8:50 a.m. on Elm Street, about a quarter of them running the marathon, the other three-quarters running the half.

--Too hilly? Just shows how tough our Manchester marathoners are. The Manchester City Marathon is ranked 27th among Boston Marathon qualifiers. Twenty percent of the runners who ran the marathon last year qualified for the Boston Marathon.

--The Manchester City Marathon is the third fall marathon in the state. Some 300 runners finished the New Hampshire Marathon in Bristol a month ago and 241 finished the Clarence DeMar Marathon in Keene at the end of September.

--The race is great for spectators -- there are spots all over the city to view the race, and anyone looking for a favorite runner can see him or her in several places along the route.

--The sun always shines on marathon day.

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SAY BOO TO SWINE FLU: Can't get that vaccine? I am a huge believer -- from experience -- that there's nothing like fresh air and exercise to keep the mind and body healthy. While lengthy marathon-training runs can have a negative impact on the immune system, getting out for shorter runs several times a week will keep those lungs clean and that head clear (both literally and figuratively). When you're cooped up indoors with other people all day long, breathing in the same air that's been cycling through their diseased lungs and sinuses, you need to get cleansed.

And, if you're running, there are a lot of great foods that help boost the immune system. A breakfast of oatmeal (real, not instant), with some blueberries or apricots and slivered almonds, cinnamon and brown sugar, is not only a really good pre-run meal, but is also loaded with antioxidants and zinc. That's my breakfast before every marathon and half marathon.

And for that post-run snack? A cup of cocoa -- again the real thing, not instant -- is not only loaded with the carbs and protein you need to recover, but the higher the percentage of real cocoa, the higher the antioxidants.

Another good post-race snack is a soup my grandmother used to make called straciatella. Heat up some chicken broth. Once it's nice and hot, break an egg in it. Let the egg cook (it will be in strands). Then pour it over some cooked spinach. Top with parmesan or romano cheese. It's delicious, it's satisfying and it's healthy.

No matter what you eat, five or six small meals that include both carbs and protein, lots of fruits and veggies and little or no junk, is a great way to keep your body happy. Don't make the mistake of not eating if you're running this winter -- that just weakens your system. And, for Pete's sake, don't avoid carbs. You may be nice and skinny, but it will be from that cold or flu you get from not giving your body the right fuel.

So if you can't get a vaccine, get outside. Get some healthy food in you. And stay healthy.

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TURKEY TROTS: Okay, you get a dispensation from healthy eating on Nov. 26. But the payback is, you have to run a road race.

There are a lot of great races in November. But Thanksgiving Day has to have the distinction of being the one weekday of the year with the most races. Coolrunning.com lists 11 New Hampshire Turkey Day races, all across the state and in a wide variety of distances, so get out there and start your winter healthy running off right. For holiday races and details, and all the great races this month, see the running calendar accompanying this column.

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Maureen Milliken's NH Runner column appears the first Sunday of the month. E-mail her at mmilliken@unionleader.com.