stuff ‘round the mill

My definition of a SUPER BOWL:
A VERY large bowl with HUGE scoops of both vanilla and chocolate ice cream with Hershey syrup ALL over the ice cream to the point of flowing over the edge of the bowl!

HAVE A HAPPY SUPER BOWL SUNDAY!

FROM BRETT JENNER:
Rod, since you mentioned Ryan Hall’s retirement I thought to mention two other people who have interesting updates: Alan Webb and Chad Hall (Ryan’s brother).
Alan Webb was training for triathlon as most people may know, in hopes of making the Olympic team. Once he realized this was not going to happen he ‘retired’ from the sport of Triathlon. He informed me of this via email as I had been part of the coaching staff in Arizona where he was training with Chad Hall and a few others. Speaking of which, the news there is that Chad Hall continues to train for triathlon and that should be interesting to see how he progresses.

All the best,
Brett Jenner

FROM JEFF:
05/07 – spring 2016 VELOFEST: May 7 – http://thevelodrome.com/events-velofest/

FROM JEFF AND MIKE CORRELL – 02/20-21 – The 2016 Endurance Sports Expo, at the Greater Philly Expo at Oaks – http://www.endurancesportsexpo.com/

CHECK THIS OUT – 09/19 – The Mountain Folk Fest presented by SECTV and the Mountain Folk show at the Valley Preferred Cycling Center, Breinigsville, Saturday, September, 19, from 10am to 9pm, offers great acoustic, root music and bluegrass bands, CRAFT BEERS, delicious food and more!

http://www.mountainfolkfest.com/

07/09 – TRIPLE BYPASS – We have folks headed to Colorado for this event: Linda Yeager (Greg is planning a party while she’s gone) Lynn Byrne, and Frank Brown. I believe they plan to ride both directions! In 2015 Frank Brown did this event one direction.

http://www.kansascyclist.com/events/TripleBypass.html

The Triple Bypass is Team Evergreen’s premier event. Over 120 miles and more than 10,000 feet of elevation gain over three major mountain passes make this an event only for the fittest cyclists. The ride began in in 1988 with just a handful of Evergreen cyclists. This is one of the nation’s top single-day recreational cycling events, and raises funds for a number of beneficiaries.

The ride runs from Evergreen, Colorado to Avon over Squaw (11,140 ft.), Loveland (11,990 ft.), Swan Mountain and Vail (10,560 ft.) passes, with over 10,000 ft. of lung-busting gain in elevation. Five aid stations are strategically located along the route – all with appropriate cycling food, energy drinks, portable toilets and plenty of water. The Triple Bypass is limited to 3,500 participants, and the quota is often reached early, so sign up quickly!

FROM LYNN – a movie recommendation – Hi Rod, The movie is called “Inspired to Ride” by Mike Dion

THIS WEEK AND WEEKEND:
02/07 – SUPER BOWL SUNDAY – http://lvrr.org/races/superbowl-10k/

Mill Rats will run daily at 7:30 am regardless of the day or Holiday.

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
02/07 – SUPER BOWL SUNDAY – http://lvrr.org/races/superbowl-10k/

02/13 – Olympic Marathon Trials – http://www.usatf.org/Events—Calendar/2016/U-S–Olympic-Team-Trials—Marathon.aspx
GREAT COVERAGE AT RUNNERS WORLD – http://www.runnersworld.com/olympic-trials

02/14 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/

03/13 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/

03/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS TRIATHLON – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill
15 weeks until our run to the stadium! (Marathoners!) This week I got 54 miles closer! About another 800 to 900 training miles to go! Lord Willin’!!

Dream it!

One of our lovely young Mill Mice has a clip on her shoe which reads “dream it!” It was a gift from her mom. We has some good laughs over what a clip on her other shoe could read as a negative response.

Dreaming is a good thing, it is a wonderful gift! A person without a dream or a goal in life is probably a pretty lonely person with no vision as to where to go.

Dreams are ageless, but for most of us dreams require a few more serious steps before they bear fruit. We can’t just wait for our dreams to come true. There must be a decision, a commitment to make the dream happen. Are you willing to see the idea through, is it REALLY important to you or is it a deal that if it happens fine or do you intend to MAKE IT HAPPEN!

Next you’re going to need a plan. How will you go about accomplishing your goal or dream! Will you hire a coach or do tons of research yourself?

Are you willing to work hard? I think the ability to work is a gift! It is a blessing! Are you willing to work hard and long enough, perhaps at time to nearly the point of collapsing from fatigue, in order to see your dream/goal happen!?

It’s only running, keep it simple and uncluttered! I believe you can YOU can make your running dreams come true….
Ryan Hall retires:

http://www.runnersworld.com/commentary/commentary-ryan-hall-dared-to-be-great

Some believe Ryan’s 30 miles per day training regimen did him in at a young age.

http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=162128

Galen Rupp to run the Olympic trial marathon.
Next in line??

THIS WEEK AND WEEKEND:
Mill Rats will run daily at 7:30am regardless of the day or Holiday.

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?.

RAT RACES/EVENTS:
02/07 – SUPER BOWL SUNDAY – http://lvrr.org/races/superbowl-10k/

02/14 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/

03/13 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/

03/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS TRIATHLON – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill
Our chief want is someone who will inspire us to be what we know we could be.
Ralph Waldo Emerson

Speak for yourself Ralph, my chief want is chocolate ice cream! And lots of it!

When I need inspiration I put on my running shoes and run! Running heals me! Running and runners inspire me! Following is about a person that has helped me find my inspiration through her inspirational running.

A few years ago we Mill Rats began watching a lovely young lady pass by as we were preparing for many of our morning runs. When we first saw her this beautiful woman she was walking, soon she progressed to a trot. As time passed her gait was turning into a beautiful running stride. She was turning into a runner right before our eyes.

The captivating thing about her was the look in her eyes! Deborah Webster has the look of a fiery competitor in her eyes! She has the strong confident look of a winner about her. In 2015 she finished the Pocono Marathon second in age in 3:26.20. Her progress as a runner has been inspiring! I can see no limits to her future progress, she appears to not know what quitting is.

Deborah was recently hit by a car and has a broken arm. With her arm in a cast, she continues to run. During her first few running workouts the pain and agony was plain to see on her face. But so was her determination, the girl is incredible, she is a RUNNER!

Watch for Debbie and give her room please! She has a vision and it’s obvious she is destined to fill her dreams! I don’t believe being second at Pocono in age this year will be satisfactory! I cannot wait to see her performance at this year’s Pocono Marathon!!

FROM LISA PIZZUTO: (Ray Molina)
My favorite ray story is when he beat me by 12 seconds in the first run for the red. I tried for 3 miles to catch him at the end and I just couldn’t. Final time, Ray 3:55.10 / Lisa 3:55.22. He’s like a rabbit.

WEEKEND RESULTS:
Disney Marathon
429 JOHN BYRNE 3:39:48 STROUDSBURG, PA
17361 MICHELLE RADCLIFFE 6:57:31 WIND GAP, PA

Disney Half Marathon
20746 KARI SANDBERG – 3:48:02 EAST STROUDSBURG, PA
7456 ED SPANNAGEL – 2:33:18 EAST STROUDSBURG, PA
16640 JENNIFER ERICKSON – 3:17:21 TOBYHANNA, PA
19046 LUCAS RADCLIFFE – 3:32:10 WIND GAP, PA
Who am I missing?

THIS WEEK AND WEEKEND:
Please keep Mike Liberman in your kindest thoughts and prayers. He is scheduled to have back surgery but is having some heart complications preventing the surgery!

Bob Stout’s running log for 2016 is attached.

Mill Rats will run daily at 7:30am regardless of the day or Holiday.

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill
“At age 20, we worry about what others think of us. At age 40, we don’t care what they think of us. At age 60, we discover they haven’t been thinking of us at all.” Ann Landers

I’ve been part of several conversations that included Ray Molina recently. A number of folks are taking notice to Ray’s resurgence as a runner. Ray has been ‘round the mill running with Mill Rats as long as there have been Mill Rats. For many he is very easy to overlook, many days you may not notice he’s there. He is a quiet unassuming man that generally just jumps on board when the tails drag their way out of the mill lot.

Throughout the years it’s been fun to watch new comers to our community as they become aware of Ray’s presence and his incredible running talent. It usually comes late in a run when the new comer’s tail is draggin’ and Ray is still prancing along looking like he could continue the run and pace for days.

Ray and I shared our first marathons together. He was 60 I was 48 and we ran the Atlantic City Marathon in 1993 along with Smitty, Stouty, and Kenny. Smitty and Stouty ran 3:30ish, Ray 4:10, Kenny 4:12, and me at 4:36. Back then it was accepted Ray is old, he won’t continue at his level of achievement for long.

Years passed and Ray decided to run his second marathon with his son. At 72 years of age he ran 3:55 in the first Pocono Marathon. He qualified for Boston which he ran with Bobby Mc. I’m sure many thought, okay that’s Rays’ last hurrah!

And for a while Ray’s level of performance dropped off. Old man time caught him and was taking him down.

Today at the age of 83 we are watching the man make a major recovery, a comeback! With Ray’s recent training runs being what they have been I believe if he took it seriously enough and trained hard he would once again run under 4 hour at the marathon distance! He is simply an incredible athlete and inspiration!

Ray has truly been a treasure ‘round the mill forever! Not only because of his athletic talent but WAY more importantly because of his kindness, his compassion, his constant encouragement to each and every one of us. Do yourself a favor and make it a priority to enjoy a run with Ray. he can and will make you day brighter you’ll be oh so glad you did!

Ray was single handedly responsible for our tradition of going to WAWA for coffee. Someday soon I’ll tell y’all that story.

WEEKEND RESULTS:
01/10 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
16 40:30 103 SIRAK MICHAEL MOHNTON PA M 45
33 44:43 409 MILLER LEE BANGOR PA M 56

THIS WEEK AND WEEKEND:

Here we are inside 18 weeks to Pocono and 14 weeks to Boston!
GET IN GEAR, LET’S TRAIN!

Mill Rats will run daily at 7:30am regardless of the day or Holiday.

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill
Last week Keith Meeker showed up one morning moaning he needed a “safe zone.” We all laughed and joked about it but later as I was running I realized that running is my “safe zone!” Perhaps that is why I can never get enough running!

I’ve recently been asked by several folks what to do to get faster. The almost automatic answer given by most folks, including myself, is doing speed work! Run faster when possible!

As I look back over my records and training notes I can’t ignore the fact that my biggest increase in speed came every time I increased my training volume! Every time I increased my mileage, even if my average pace slowed, my race times improved! When my AVERAGE weekly mileage for a period of 6 months or more increased my racing speed and distance increased!

Average weekly mileage over a long period of time is the important number. There were weeks I ran over 100 miles and then ran far fewer miles the following weeks. That was fun but I really couldn’t hold the BIG week consistently and I didn’t improve consistently. My records and memory show that when I could handle 70 to 90 miles week in and week out I ran stronger, faster, and had much fewer injuries.

For me the more I run the more I enjoy myself and my running! Increased volume makes me faster, not just doing normal accepted speed workouts. Typical speed workouts tend to break my body down through injuries, slow and steady increase in volume seems to build it up.

So fwiw more volume and more time spent in my “safe zone” was the best formula for me, in more ways than one!!

FROM LISA FLORY Good Morning Scott’s Team!

This is just a reminder that we will be meeting on Sunday morning at 7:30 at the East Stroudsburg Fire House to run and then meet back at the firehouse for our 2016 timing team organizational meeting. Please join us to figure out this year’s schedule and any changes that we need to make.

I will be making oatmeal and providing juice and coffee. Bring something to share if you would like.

See you all Sunday!

FROM ZENAIDA: Some VERY cool NYRRC children’s events, this is INCREDIBLE work by the NYRRC!!!
Thank you for calling it to our attention Bon!

http://www.nyrr.org/youth-and-schools/series-and-events/nyrr-youth-running-series

THIS WEEKEND:
01/10 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/

Mill Rats will run daily at 7:30am regardless of the day or Holiday.

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill

2015 is past history! I learned a lot during 2015, a whole lot. I am REALLY looking forward to 2016 and putting what I’ve learned and what I already knew to work in the hopes of becoming a better, fitter, and faster runner. I hope many of y’all it will join me in this quest and time of new beginnings, new challenges, and many MANY rewarding training runs and events!

I can’t wait for Boston which I will view not compete in and the Pocono Marathon where I look forward to starting the second half. I view the first 10 years as the first half and the next 10 as the second half and probably the last half for me, maybe. I doubt I will be running marathons beyond 80 years of age, but then again if Bob Wertz and company decide to make it a 2 day event I will roll with it! Just imagine starting Saturday morning, running to Crescent Lodge where we could spend the night with some fine dining, fellowship, and a good night’s sleep! Then in the morning we set out on the final 13.1 miles refreshed rehydrated and refueled and ready to bop our way to the STADIUM! Would that be cool or what!!!

I received kind emails from several concerned about my missing people that left us last year. All commented their beliefs about those who left being in a better place. My Faith makes me agree about those who died/passed on!

But those that moved away to places like New York, California, North Carolina, wherever, Pennsylvania is a way better place then where you’ve gone! I WANT YOU TO COME BACK, WE NEED YOU! Anybody thinking about leaving, the gate is closed! Only temporary going away is permitted! You must return!

Okay enough of that, I hope y’all are happy and thriving in your new environs!

WEEKEND RESULTS:
RSR has done it again! The turnout for the Winter Challenge program is amazing and a blessing! Thank you Trisha & company

It’s only running, kids can do it! Please keep it simple and unencumbered! Be kind and supportive to ALL!

Oh by the way, I wanted to try to get Jim Tust to do a running camp over on his dirt mound but I guess they’re all set to do that skiing stuff now…

Added events:
03/26 – TWO RIVERS MARATHON – http://tworiversmarathon.com/
This is this year’s PA State Championship event!
03/29 – Naked Bavarian Trail Marathon & 40 Miler, 20 Miler – http://www.uberendurancesports.com
Leesport, PA USA

04/01-03 – NJ Ultra Festival – Trail Races of Marathon, 50K, 50M, 100K and 100M

http://www.njtrailseries.com/njultrafestival

04/11 – Garden Spot Village Marathon & Half Marathon – New Holland, PA

http://www.gardenspotvillagemarathon.org

09/11 – PINE CREEK CHALLENGE – www.pinecreekchallenge.com
100 mile or 100 kilometer run on the Pine Creek Rail Trail in beautiful Wellsboro, PA!

Mill Rats will run daily at 7:30am regardless of the day or Holiday. We have no time off for good (or bad) behavior so get your bee-hinds out for a run if you can! Remember, FAMILIES FIRST, running second!!!

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

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stuff ‘round the mill

2015, a year of gain but also of tragic loss and failure.

The past couple of weeks have been rough. I’ve been one cranky jack ass! While we have gained new community members which pleases me and I welcome with open arms, there have been losses in our community and in my personal family life that I haven’t been able to reconcile so far! And the worry and fear of farther loss is constantly in my consciousness.

With tomorrow mornings run at Smithfield Beach I will have run at least once per day for the last 46 days of this year. In a way I think I just may be trying to punish myself at years end. During those runs I’ve experienced leg, knee, and back pain. The pain from running is managed so easily! I either ignore it, or I pop an aspirin, and viola the pain is okay. (beer helps too)

We’ve lost community icons, family members, and friends to death and some moved away. I struggle mightily to retain the memories of all of these people whom I hold in my heart and in mind, and anyone who suggests I forget and move on I treat with distain! The pain of loss isn’t so easy to handle. It’s not so easy to get over, and I don’t know for sure if I want to get over it! I am ANGRY! I hope y’all have healed, I hope you don’t share my anger!

As I’ve written before, “If you’re willing to run far enough you can heal anything!” The distance is never set, you just have to keep running until it feels good and then you know you’re healed!

May be of interest:

http://library.crossfit.com/free/pdf/CFJ_2015_11_Carbs_Murphy3.pdf

http://running.competitor.com/2015/12/news/zach-bitter-sets-new-american-record-for-100-miles_142416

Bandito Bob in St Luke’s Half.

THIS WEEK AND WEEKEND

DAN SAYS
12/31 – New Year’s Eve Morning run (Scott’s creation) at Smithfield Beach. 8 AM Dan says bring a mug and something edible to share. I REALLY think I need a swim! If only there were ice cubes in the water!

01/01 – A NEW YEAR! Let’s hope and pray it is a year of PEACE and HAPPINESS! A year of JOY! A year of SHARING! A year of KINDNESS!

Mill Rats will run daily at 7:30am regardless of the day or Holiday. We have no time off for good (or bad) behavior so get your bee-hinds out for a run if you can! Remember, FAMILIES FIRST, running second!!!

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

If you wish to be added or removed from “stuff ’round the mill” send me an email. rodhasker@gmail.com

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stuff ‘round the mill

Christmas came early for me this year. There was a knocking on our factory office door and Saggie and Noah began barking a greeting to whoever was outside. Instantly as the door was opened my Christmas spirit was risen to a supreme height, it was Woody Geary! Seems as though whenever I’ve seen Woody recently he has a treasure to share from years gone by and yesterday was one more treasure! The gift Woody came baring in a tattered file folder was some of the Law Day results going back to when Law Day was a 10K in 1992. I can’t type this without feeling wonderful emotions welling up inside me!

I promise to share these with y’all over the next few weeks!

FROM LISA FLORY
Merry Christmas and Happy Holidays to all of the Scott Ewing Orange Timing Team!!

We have made it through our first full year as Scott’s Orange Shirts since we lost him and I think he would be proud of all the races we handled and timed in his name!! The race directors are already contacting us to add their races to our calendar for 2016 and we have also been contacted to add a few to the schedule if we wish. Thanks for all that you have all done to keep things going in Scott’s name.

We would like to get together on Sunday, January 10th at the East Stroudsburg Fire House at 7:30 for a short run and then have some breakfast and meet to go over the plans for our team in 2016. There are some races changing their dates and also the way we will be handling their races so I think it’s important for us all to go over any changes or improvements that you would all like to see happen. Please come on out with your ideas! I will make some oatmeal plus fixings and provide the juice and coffee/tea. If you want to bring something to share that would be great. Let me know if you will be attending please.

Enjoy your holiday season and I look forward to working with all of you in 2016!!
Love you all!

THIS WEEK AND WEEKEND
Mill Rats will run daily at 7:30am regardless of the Holiday. We have no time off for good (or bad) behavior so get your bee-hinds out for a run if you can! Remember, FAMILIES FIRST, running second!!!

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
12/31 – New Year’s Eve Morning run (Scott’s creation) at Smithfield Beach. 8 AM Dan says bring a mug (not on your face) and something edible to share.

SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

3/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/ Garden Spot is sponsored by “Girls on the Run”

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

06/11 – WALLY MAN TRIATHLON – http://www.active.com/hawley-pa/duathlon/races/wally-man-triathlon-2016?dart=M&cmp=30-0-45508991&dma=Wilkes+Barre+-+Scranton&memberId=126515207

08/07 – REVOLUTION3 POCONO MOUNTAINS – http://www.active.com/shawnee-on-delaware-pa/triathlon/races/revolution3-pocono-mountains-2016?cmp=26-450

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM
**SNOW DAYS STAY OUT OF THE PARKING LOT UNTIL PLOWING IS COMPLETE**

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

If you wish to be added or removed from “stuff ’round the mill” send me an email. rodhasker@gmail.com

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stuff ‘round the mill
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
― Ralph Waldo Emerson

I haven’t read that it is so but I STRONGLY suspect Emerson was writing about marathon training. What Emerson writes could be the formula for a winning marathon program! He must have been a runner!

Perhaps my greatest failure in life has been it took me too long to begin running and now I simply don’t do enough of it! I can’t get enough running in yet I find so many ways to waste time rather than run! THEN I tell myself I was too busy today to run another few miles. My deceit cheats me of the chance to realize my hopes and dreams.

I say I have the ambition, but the reality is I only have a handful of ambition when a body and mind full of ambition is required! I REALLY need to work on my limited ambition!

I think and talk how hard I work…but then I realize that is a lie! I am soft, I surrender so easily! The comfort of my home and my toys call to me and soon I’m in my chair relaxing and telling myself I’ll make up the lost miles and put in more effort tomorrow.

Prizes! I have so many prizes! My finest prizes have been the people I’ve run with mile after mile! You don’t get to know people while standing around talking like you do while running trails and roads for mile after mile! I remember the miles Marty Alfano and I ran sometimes laughing at the sound of our shoes making a squishy sound from sweat soaking our shoes and socks during the heat of summer. Oh how we earned and enjoyed that laughter! We were children, giddy children, loving life and the prizes friendship and running bring! It was a prize you can’t buy or borrow, you gotta work for and earn it!

THIS WEEK AND WEEKEND
TRAINING – Twenty One weeks to Pocono!! Seems like hardly enough time to prepare! Let’s get at it!
Mill Rats abnormal schedule! Catch a tail and hold on tight! NO BITTING!

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
12/31 – New Year’s Eve Morning run at Smithfield Beach.

SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

If you wish to be added or removed from “stuff ’round the mill” send me an email. rodhasker@gmail.com

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stuff ‘round the mill
(Please pray for snow! Shawnee Mountain may have to hold a January Mud Run)

Are Running Specialty Shop owner’s exceedingly generous people ever, or are they pretty dumb?

It was the winter of ’96 and I was headed back from the February edition of the Shiver by the River in Reading when I decided to make a stop at Aardvark in Bethlehem and the WAWA just around the corner from them. Stopping at Aardvark always put the topping on what always was a favorite race/running days! I was just a boy of 51 learning the joy of running lung busting 10K’s. The Pagoda Pacers/Pretzel City Sports Races are special, very very special!

I’m in the store looking talking with runners, enjoying the excitement, and finally settled on the items I wanted to buy. I took them to the counter where this red headed young man waited to ring them up. I knew him from some Reading events but not by name. As he rang the items up he said “do you have your Pagoda Pacers card with you?” I couldn’t understand why he asked it but I quickly answered “yes, why!?” Brian responded “because you get a 10% discount for being a club member.”

Cowabonga! A discount for being a runner! As a business owner my mind was moving quickly! How can they afford to give a 10% discount? They must be marking their shoes up a bunch!? I later learned, no, the shoe companies set the prices the stores sell at. The 10% is coming outta their POCKET!

It was really cool when Aardvark came to Stroudsburg, now I didn’t have to drive to Bethlehem to get my discount!

When we started PARC Dick Hanes immediately told me PARC would get the discount just like the Pacers. I immediately declared Dick and Bruce members at no charge! I still don’t get the situation, the stores give club members a 10% discount and don’t even get a pledge of loyalty form clubs to purchase all their shoes from the store. ??

Today in many communities the running specialty stores have taken on the former duties of running clubs. The stores do running seminars, lead training programs both for beginners and advanced athletes, and host an assortment of social running and walking gatherings.

So what is this leading to? My appeal, support your local running specialty store(s)! They got your back, and your feet hands knees head allllll over your body too!

A word about the Edwin Krawitz memorial last evening. There was discussion about his best marathon time in Boston. While it was over 20 years ago here is my recollection of a discussion Itze and I enjoyed on the run about this subject:

While running we discussed and computed his fastest marathon which was the Boston Marathon in 1981 when he as 52 years young. If memory serves me correctly he ran 2:57.13 for an approximate pace of 6:46 or: 47 per mile. It was a personal best by almost 7 minutes. He was proud and his eyes were lite up like brightly!

If you think I’ve written all I can or will about Itze, you will be wrong! Itze had far better friends than me, but I’ve had VERY few better than him!

WEEKEND RESULTS:
KNIGHT OF COLUMBUS Council #13935
Results: http://www.neparunner.com/

http://results.active.com/events/matamoras-kris-kringle-5k-2015/expanded

12/12 – CHRISTMAS CITY CLASSIC 5-miler and CANDY CANE 5K. http://christmascityraces.com
Results – http://www.coolrunning.com/results/15/pa/Dec12_Christ_set1.shtml

12/13 – SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
10K
26 43:40 455 MILLER LEE BANGOR PA M M55-59
66 50:48 303 REHRIG JIM NAZARETH PA M M70-99

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?

RAT RACES/EVENTS:
12/31 – New Year’s Eve Morning run at Smithfield Beach.

SHIVER BY THE RIVER – Reading PA http://www.pagodapacers.com/
1/10/16,
2/14/16,
3/13/16

04/18 – BOSTON MARATHON

04/24 – ST. LUKE’S HALF

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK

05/15 – POCONO MARATHON, HALF, 5K

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – Mill Rats run/walk/cycle – 7:30 AM daily – all holidays included. Wed evening at 5:15 PM

POCONO FAMILY YMCA – http://poconoymca.org/ Group social runs – 6 pm Tuesday & Thursday evenings, you do not have to be members of the YMCA or any other organization to run with the “why run” group.
READY SET RUN http://www.readysetrunpoconos.com/ – 431 Main Street, Stroudsburg – Facebook.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

TRI POCONO MULTISPORT CLUB – Jeff Silvernale – 570-807-0349 – jsilvernale@vertellus.com and FACEBOOK

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events

ESU SWIM COACH – adult swim classes – Brie Globig bglobig@esu.edu

NEPA Runner – http://neparunner.com/

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611. 570-242-8910 – KELLY SCOT SMITH

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource.

JESSICA DEPETE AT FREE FLOW ACUPUNCTURE – Keeping runners up and running since 2005!
435 Main Street (3 doors down from Ready Set Run!), Stroudsburg PA 18360
570.801.1369 www.freeflowacu.com www.facebook.com/jessicadepetelac

JANINE GRAZIANO-Full, CPCC, ACC CHIEF POSSIBILITY OFFICER AT LIVE FULL COACHING
www.livefullcoaching.com

SCOTT DIETRICH – TEAM RWB TEAMMATES WANTED! TEAM RED, WHITE AND BLUE is looking to bring local fitness minded civilians and veterans together to Email: scott.dietrich@teamrwb.org for instructions!

RUNNING THE POCONO’S and BEYOND – http://blogs.thepoconos.com/running-the-poconos/

If you wish to be added or removed from “stuff ’round the mill” send me an email. rodhasker@gmail.com

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    Rod Hasker

    I love to run…and cycle…and swim! I love to meet people and share my experiences as well as learn about your experiences. I believe in fitness being an important route to a happy and healthy life. Please don’t hesitate to contact me if you ... Read Full
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