stuff ‘round the mill
Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you couldn’t. – Rikki Rogers

Believe in yourself! Take time for yourself, train hard and consistently! You’re worth the effort!

WEEKEND RESULTS:
GIRLS ON THE RUN CELEBRATION –
I don’t know of any results but I can say the event simple continues to grow and improve.

DIRTY BIRD 15K TRAIL RUN
86 1: 31:54 636 ARNDT LARA EAST STROUDSBURG PA F 32 2ND F30-39
190 1: 45:45 330 CAMPOS ERIK KUNKLETOWN PA M 44

FROM THE YMCA
Dear Rod,
Join us as we welcome our new Branch Executive Director, Jodi Perry-Petrozak.
Jodi is a 19 year Y-career professional. She has worked at several YMCAs in New York, Connecticut and Rhode Island. Jodi has a Bachelor of Science, Movement & Sports Sciences degree from East Stroudsburg University; she has a Bachelors of Science, Health & Physical Education degree from Eastern Connecticut University; and she has a Masters of Science degree from University of Connecticut. She is well aware of the challenges we have faced and continue to face. She is excited to start here and hopes to help us move forward as the Pocono Family YMCA.
Jodi will be in the YMCA’s lobby to meet and greet you at the following times:
Thursday, December 8th 4:30pm – 7:30pm
Tuesday, December 13th 5:30am – 8:00am
Friday, December 16th 11:30am – 1:30pm
TRIATHLON EVENTS:
EVOLVE SPORTS is partnering with the Wallenpaupack community to provide a safe and exciting day of multisport competition. Conveniently located approx 2 hours from Philadelphia and NYC, the Wally Man Tri takes place alongside the well-known Lake Wallenpaupack in the Pocono Mtns, PA. The swim will be an early morning out and back taking off from the only sandy beach on the lake followed by a scenic but challenging bike course that will most definitely test how hard you’ve trained! Finally, explore the other side of the lake during an out and back run for the final leg of this multisport race, which finishes along the township dike and into a wooded trail ending at the awaited finish line. The triathlon is available as an individual, relay, or aqua bike event. Food, beverages, and entertainment will be provided for athletes and their supporters as we believe enthusiastic family and friend support is integral to a superior race experience. Plenty of parking will be available at the nearby high school and a few great vantage points for spectators to observe racers! See YOU on the lake! Don’t forget to check out more details at www.tri2evolve.com

REV3 POCONOS 2017
Saturday, August 12, 2017 – Sunday, August 13, 2017
SPLIT ROCK RESORT • 100 Moseywood Rd Lake Harmony, PA 18624

THIS WEEK & WEEKEND
Mill Rats – training and coffee, coffee and training, as usual! Maybe some ice cream…

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:
12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/10 – CHRISTMAS CITY CLASSIC 5-MILER AND CANDY CANE 5K
Bethlehem YMCA, 430 East Broad Street, Bethlehem, PA 18018.
7-8:30AM Packet Pick-Up- Bethlehem YMCA, 430 E. Broad Street.
9:00AM 5K Run, 5K Walk and Girls on the Run Start (Yellow and Blue bibs)
9:08AM 5M Start (White bibs)

BEGINNING 12/11: TWO WONDERFUL RACE SERIES, one an old classic the other one new and exciting. Pick one or run ‘em both alternating months!

FROM THE PAGODA PACERS – SHIVER BY THE RIVER WINTER SERIES

http://www.pagodapacers.com/

Are you ready for the SHIVER BY THE RIVER winter race series? This season’s races are on the 2nd Sunday of each month December 11-January 8-February 12 and March 12. You choose the distance 5K or 10K. This is a no frills, low cost race designed to keep you running in the winter months.
2016-2017 Race Dates
December 11, 2016
January 8, 2017
February 12, 2017
March 12, 2017

FROM LEHIGH VALLEY ROAD RUNNERS – http://lvrr.org
THE ICESCRAPER – Are you ready for some winter racing action?

Join us on December 11th for a fun, no-frills 5K through Lehigh Parkway. We’re back for our third season and are working hard to make this our best season yet!

Sign up for the entire series by December 8th for a discount on all four races. Fees are $10 per race or $35 for all four.

Run a minimum of three of the four races to receive a long-sleeve race shirt.

New this year: Opt out of the shirt during registration and we will make a monetary donation to Second Harvest Food Bank in March.

RACE DATES: DEC 11, JAN 15, FEB 19, MAR 12
After the race, enjoy refreshments and use the YMCA shower facilities if you wish (bring a lock). Results will be posted on ChristmasCityRaces.com after the race. There is no awards ceremony after the race. Prizes are mailed.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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
“You never really know what’s coming. A small wave, or maybe a big one. All you can really do is hope that when it comes, you can surf over it, instead of drown in its monstrosity.”
- Alysha Speer

This is a pretty good metaphor looking ahead at a marathon training cycle! They never go smoothly!

I just entered the RFR marathon and began thoughts of what and how my training plan is going to shake out. Due to knee issues my base has eroded. Last year I was getting around 50 mpw at this time of year and this year I’m getting about 25 miles per month! OMG do your shoes last long if you can’t run much! This coming cycle is going to be a challenge and I LOVE challenges!

Have y’all signed up yet? With the full, half, the 5K, PLUS volunteering give we ALL have an opportunity to participate!!! Please sign up for something! Let’s do this together!

19 week to Patriots Day/BOSTON MARATHON!
23 to POCONO Run for the Red

RESULTS:
FROM SUE SCARBOROUGH – 2016 Scot Ewing/YMCA 5K results (Attached)
Copy of 2016 Scott Ewing Memorial 5K Results
THIS WEEK & WEEKEND
12/03 – GIRLS ON THE RUN CELEBRATION – FROM DOLORES – Our 5k is at ESU on Dec 3 start time 9:00 am Zimbar Gym the girls will start in the stadium follow Center Street Cross over Smith Street and continue on the path which leads to the Ridge Apartments where they will make a left up the gravel hill to Ellie Lane Follow Ellie Lane to the stop sign on Spangenburg Ave and turn around and go back and finish in the stadium. So let’s pack the stadium or cheer along the course and celebrate the girls!!!!!
I hope you will be joining us!!
Thank you for your support
Dolores
Mill Rats – training and coffee, coffee and training, as usual!

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:
12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/10 – CHRISTMAS CITY CLASSIC 5-MILER AND CANDY CANE 5K
Bethlehem YMCA, 430 East Broad Street, Bethlehem, PA 18018.
7-8:30AM Packet Pick-Up- Bethlehem YMCA, 430 E. Broad Street.
9:00AM 5K Run, 5K Walk and Girls on the Run Start (Yellow and Blue bibs)
9:08AM 5M Start (White bibs)

BEGINNING 12/11: TWO WONDERFUL RACE SERIES, one an old classic the other one new and exciting. Pick one or run ‘em both alternating months!

FROM THE PAGODA PACERS – SHIVER BY THE RIVER WINTER SERIES

http://www.pagodapacers.com/

Are you ready for the SHIVER BY THE RIVER winter race series? This season’s races are on the 2nd Sunday of each month December 11-January 8-February 12 and March 12. You choose the distance 5K or 10K. This is a no frills, low cost race designed to keep you running in the winter months.
2016-2017 Race Dates
December 11, 2016
January 8, 2017
February 12, 2017
March 12, 2017

FROM LEHIGH VALLEY ROAD RUNNERS – http://lvrr.org
THE ICESCRAPER – Are you ready for some winter racing action?

Join us on December 11th for a fun, no-frills 5K through Lehigh Parkway. We’re back for our third season and are working hard to make this our best season yet!

Sign up for the entire series by December 8th for a discount on all four races. Fees are $10 per race or $35 for all four.

Run a minimum of three of the four races to receive a long-sleeve race shirt.

New this year: Opt out of the shirt during registration and we will make a monetary donation to Second Harvest Food Bank in March.

RACE DATES: DEC 11, JAN 15, FEB 19, MAR 12
After the race, enjoy refreshments and use the YMCA shower facilities if you wish (bring a lock). Results will be posted on ChristmasCityRaces.com after the race. There is no awards ceremony after the race. Prizes are mailed.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” — Helen Keller

This is a long video about Elite Ultra Runner Nikki Kimble on a record setting 5 day trail run in Vermont where she broke the female record by 2 days. During the video she speaks briefly of her personal struggle against depression and suicide:

http://www.hokaoneone.com/on/demandware.store/Sites-HOKA-US-Site/default/Blog-Show?postid=top-trails-video-series-9-washington-d-c#.WDtdPI24JvI.gmail

In this interview Nikki continues speaking of her struggles and how switching from a high carb low fat diet to a low carb high fat diet helped her both with running and depression.

http://www.enduranceplanet.com/nikki-kimball-on-depression-a-fat-adapted-diet-and-ultrarunning/

They are both about 1 hour long, I’ve watched and listened to both several times.
YMMV – your mileage may vary!

RESULTS:
NAZARETH YMCA 5K. Thanksgiving morning.
Alex Price, Skytop: 16:55
Stephanie Soni, Bangor: 20:07
Charlie Cemino, E. Stbg: 23:43
Just a couple of names from our area. Lots of others. 726 runners. Always a great race with pumpkin pies for the Top three in every age group.

All the best,
Rich

HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA
http://www.pretzelcitysports.com/ results not up yet.

THIS WEEK & WEEKEND
Just the joy of trainin’! train train TRAIN!!! Get in shape for the Holidays ahead! : )

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:

12/03 – GIRLS ON THE RUN CELEBRATION

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/10 – CHRISTMAS CITY CLASSIC 5-MILER AND CANDY CANE 5K
Bethlehem YMCA, 430 East Broad Street, Bethlehem, PA 18018.
7-8:30AM Packet Pick-Up- Bethlehem YMCA, 430 E. Broad Street.
9:00AM 5K Run, 5K Walk and Girls on the Run Start (Yellow and Blue bibs)
9:08AM 5M Start (White bibs)

BEGINNING 12/11: TWO WONDERFUL RACE SERIES, one an old classic the other one new and exciting. Pick one or run ‘em both alternating months!

FROM THE PAGODA PACERS – SHIVER BY THE RIVER WINTER SERIES

http://www.pagodapacers.com/

Are you ready for the SHIVER BY THE RIVER winter race series? This season’s races are on the 2nd Sunday of each month December 11-January 8-February 12 and March 12. You choose the distance 5K or 10K. This is a no frills, low cost race designed to keep you running in the winter months.
2016-2017 Race Dates
December 11, 2016
January 8, 2017
February 12, 2017
March 12, 2017

FROM LEHIGH VALLEY ROAD RUNNERS – http://lvrr.org
THE ICESCRAPER – Are you ready for some winter racing action?

Join us on December 11th for a fun, no-frills 5K through Lehigh Parkway. We’re back for our third season and are working hard to make this our best season yet!

Sign up for the entire series by December 8th for a discount on all four races. Fees are $10 per race or $35 for all four.

Run a minimum of three of the four races to receive a long-sleeve race shirt.

New this year: Opt out of the shirt during registration and we will make a monetary donation to Second Harvest Food Bank in March.

RACE DATES: DEC 11, JAN 15, FEB 19, MAR 12
After the race, enjoy refreshments and use the YMCA shower facilities if you wish (bring a lock). Results will be posted on ChristmasCityRaces.com after the race. There is no awards ceremony after the race. Prizes are mailed.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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
“Maybe you can afford to wait. Maybe for you there’s a tomorrow. Maybe for you there’s one thousand tomorrows, or three thousand, or ten, so much time you can bathe in it, roll around it, let it slide like coins through your fingers. So much time you can waste it.
But for some of us there’s only today. And the truth is, you never really know.”
― Lauren Oliver

Make today one of the best days of your life! Get trainin’!

RESULTS:
Run for the Diamonds Results, view them all at http://neparunner.com/2016/161124rfd.html#t
15 MARK STALLINGS E STROUDSBURG M SM35-39 ; 1 of 75 15 / 758 48:34
237 NEIL POLICELLI BANGOR M SM65-69 ; 3 of 27 198 / 758 1:07:22
260 RICK RIMPLE SAYLORSBURG M SM45-49 ; 8 of 57 216 / 758 1:08:22
1174 MARY BARTHA E STROUDSBURG F SF60-64 ; 13 of 16 476 / 548 1:47:25

RUNNING COMMUNITY GATHERING AT SMITHFIELD BEACH
THANK YOU DAN & MIMI !!!!!!!!!!!!!!!!!!!!!!!
Just in case you don’t know them, Mimi is the beautiful, smart one! Dan is the OTHER one!

FROM THE POGODA PACERS WEBSITE: Yup, this is in Reading which is a bit of a distance from here, but over the years MANY of our local runners have used this wonderful series for racin’ as well as trainin’. It’s WELL worth the trip

SHIVER BY THE RIVER WINTER SERIES
Are you ready for the SHIVER BY THE RIVER winter race series? This season’s races are on the 2nd Sunday of each month December 11-January 8-February 12 and March 12. You choose the distance 5K or 10K. This is a no frills, low cost race designed to keep you running in the winter months.
2016-2017 Race Dates
December 11, 2016
January 8, 2017
February 12, 2017
March 12, 2017

This race series is held each December, January, February, and March at Jim Dietrich Park, in Muhlenberg Twp, near the intersection of Stoudt’s Ferry Bridge Rd (this is not named for Bob Stoudt but he does work just down the road a mile or 2) and Tuckerton Rd.

THIS WEEK & WEEKEND
11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:

12/03 – GIRLS ON THE RUN CELEBRATION

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/10 – CHRISTMAS CITY CLASSIC 5-MILER AND CANDY CANE 5K
Bethlehem YMCA, 430 East Broad Street, Bethlehem, PA 18018.
7-8:30AM Packet Pick-Up- Bethlehem YMCA, 430 E. Broad Street.
9:00AM 5K Run, 5K Walk and Girls on the Run Start (Yellow and Blue bibs)
9:08AM 5M Start (White bibs)

After the race, enjoy refreshments and use the YMCA shower facilities if you wish (bring a lock). Results will be posted on ChristmasCityRaces.com after the race. There is no awards ceremony after the race. Prizes are mailed.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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
“Gratitude is the sign of noble souls.” – Aesop

HAPPY THANKSGIVING!

ICE CREAM, it’s what’s for breakfast!

http://www.telegraph.co.uk/news/2016/11/23/ice-cream-breakfast-makes-smarter-japanese-scientist-claims/

PHILLY RESULTS!

http://live.xacte.com/templates/philadelphiamarathon.com/for-runners/race-results/

6703 Darleen Mostellar F 55 Stroudsburg, PA 4:57:12 11:20/mi Marathon
415 John Byrne M 30 Stroudsburg, PA 1:27:23 6:39/mi Half
12911 Kimberly Filipkowski F 45 Stroudsburg, PA 5:56:14 13:35/mi Marathon
33069 Rebecca Carbin F 42 Stroudsburg, PA 2:43:51 12:29/mi Half
36023 Teddy Mostellar M 18 Stroudsburg, PA 28:30 28:46 5:43/mi 8K
31798 Yu Jin F 27 Stroudsburg, PA 2:57:27 13:32/mi Half
12912 Caitlyn Noyes F 22 East Stroudsburg, PA 5:56:13 13:35/mi Marathon
10220 Heather Iacono F 47 East Stroudsburg, PA 5:09:23 11:47/mi Marathon
31491 John Donnellan M 58 East Stroudsburg, PA 2:18:41 10:34/mi Half
7169 Teresa Vito F 48 East Stroudsburg, PA 4:14:10 9:41/mi Marathon
2947 Wesley Ripley M 33 East Stroudsburg, PA 3:19:51 7:37/mi Marathon
4620 Doreen Lwanga F 40 Bartonsville, PA 3:45:25 8:35/mi Marathon
11596 Deborah Booth F 68 Saylorsburg, PA 7:04:37 16:11/mi Marathon
1271 Ricky Snyder M 44 pen argyl, PA 3:03:25 6:59/mi Marathon
29708 Jenna Hurtzig F 19 Effort, PA 2:15:40 10:20/mi Half
7218 Christina Wilkins F 22 Mt. Bethel, PA 4:44:50 10:51/mi Marathon
12918 Ernie Roundtree M 32 Analomink, PA 6:08:49 14:03/mi Marathon
2506 Eric Labashosky M 51 Scotrun, PA 3:36:40 8:15/mi Marathon
35372 Taylor Carrubba F 18 Lords Valley, PA 53:02 10:40/mi 8K
35387 Ronald Charpentier M 43 Canadensis, PA 1:09:41 14:01/mi 8K
31913 Donna Kreuzer F 59 Mountaintop, PA 3:06:59 14:15/mi Half
25613 Kimberly Gueren F 49 Milford, PA 2:15:26 10:19/mi Half

THIS WEEK & WEEKEND

11/24 – FROM DAN & MIMI – Hi Rod and Jim! Please use your email blasts to include our gathering at SMITHFIELD BEACH 8:00 ON THANKSGIVING MORNING. Please bring coffee mugs and treat to share!
Thank you Dan & Mimi

Did I mention swimming!!?? You can swim! Swimming is best when there are ice cubes in the river!! Here is a picture from a few years ago. Since then Laura has gotten younger and prettier while I have gotten old and UGLY!

FROM ROD – This is a THANKSGIVING gathering started a while back by some of the dinosaurs in our community. They wanted a limited stress no frills gathering for everyone that could come. They realized how hard it can be to get acquainted and make new friends amongst people that have been running in cliques and may appear to be “closed”. THOSE DINOSAURS wanted YOU to feel included no matter who you run with or whatever clubs you may or may not belong to!

Coffee and tea is provided by some kind hearted Samaritans. (DAM & MIMI) Treats are of your choice! You will be welcome if you forget or don’t know what treat to bring! You are the important treat we need in our midst!
You will be looked at with an EXTRA kind smile from many if your treat is made of chocolate, covered with chocolate, or filled with chocolate!

Rules and Park Regulations require this gathering to be alcohol free!

Travel north or south on River Road along the Delaware River. Smithfield Beach is about 6 miles north of the village of Shawnee on the Delaware.

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:
11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

12/03 – GIRLS ON THE RUN CELEBRATION

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/10 – CHRISTMAS CITY CLASSIC 5-MILER AND CANDY CANE 5K
Bethlehem YMCA, 430 East Broad Street, Bethlehem, PA 18018.
7-8:30AM Packet Pick-Up- Bethlehem YMCA, 430 E. Broad Street.
8:50AM Proceed to the Start Line
8:55AM ALL Runners at Start Line for Announcements
9:00AM 5K Run, 5K Walk and Girls on the Run Start (Yellow and Blue bibs)
9:08AM 5M Start (White bibs)

After the race, enjoy refreshments and use the YMCA shower facilities if you wish (bring a lock). Results will be posted on ChristmasCityRaces.com after the race. There is no awards ceremony after the race. Prizes are mailed.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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
“It’s the road signs, ‘Beware of lions.’”
-Kip Lagat, Kenyan distance runner, on why his country produces so many great runners

At the River Ramble I believe I overheard the big Girls on the Run yearly event is coming up 12/03. The Girls on the Run program in our community started without fanfare or much of a broad base. Their yearly event was nestled into the YMCA 5/K, now the SCOTT EWING/YMCA 5/k. And then through the efforts of SUPER women working their tails off It EXPLODED!

At GOTR events today it’s easy to see how our young girls AND their brothers, their entire families benefit from the work this magnificent organization does! While it may have started somewhat in the shadows with the big concern primarily for abused young girls it now includes this large family celebration! GOTR are making our community a brighter and far better place for everyone! GOTR is a BLESSING to this community!!!

FROM DAN & MIMI – Hi Rod and Jim! Please use your email blasts to include our gathering at Smithfield Beach 8:00 on Thanksgiving morning. Please bring coffee mugs and treat to share!
Thank you Dan & Mimi

FROM ROD – This is a THANKSGIVING gathering started a while back by some of the dinosaurs in our community. They wanted a limited stress no frills gathering for everyone that could come. They realized how hard it can be to get acquainted and make new friends amongst people that have been running in cliques and may appear to be “closed”. THOSE DINOSAURS wanted YOU to feel included no matter who you run with or whatever clubs you may or may not belong to!

Coffee and tea is provided by some kind hearted Samaritans. (DAM & MIMI) Treats are of your choice! You will be welcome if you forget or don’t know what treat to bring! You are the important treat we need in our midst!
You will be looked at with an EXTRA kind smile from many if your treat is made of chocolate, covered with chocolate, or filled with chocolate!

Rules and Park Regulations require this gathering to be alcohol free!

Travel north or south on River Road along the Delaware River. Smithfield Beach is about 6 miles north of the village of Shawnee on the Delaware.

RESULTS:

The RIVER RAMBLE FALL CLASSIC
IT WAS AWESOME! AWESOME!! AWWWWWWESOME!!!!
Results at: https://www.pretzelcitysports.com/race-results/2016-road-race-results/

HARRISBURG MARATHON:
169 NEIL POLICELLI – BANGOR PA 713 67 M 1 65-69 1 203 2:26:58.69 8:02/M 117 3:38:29.37 9:03/M 3:38:29.37 3:38:40.86 8:20/M

334 JULIE VILLIANO – BANGOR PA 903 56 F 4 55-59 1 363 2:41:18.24 8:49/M 280 4:03:23.74 10:23/M 4:03:23.74 4:03:35.44 9:17/M

395 DENISE ZALL – EAST STROUDSBURG PA 960 44 F 19 40-44 1 477 2:53:09.28 9:28/M 249 4:13:39.96 10:11/M 4:13:39.96 4:14:07.50 9:41/M

BUCKS COUNTY MARATHON & HALF MARATHON AND 5K Washington Crossing and New Hope, PA USA

http://www.runbucks.com/buckscountymarathon.html

55 91 Todd Tillou M Wind Gap PA 3:49:26 8:45 52

FROM MÓNICA STARTARI – Hi Rod,
I wanted to see if you could please add this running event to your Stuff ‘Round the Mill email. The race is sponsored by Shawnee Craft Brewing Co, the Shawnee Inn and Ready Set Run.

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

Thank you in advance for your consideration.
Regards,
Mónica

Mónica Startari
e: monica.startari@gmail.com
c: 570-856-5068

THIS WEEK & WEEKEND
I don’t know of anything. Do you??

22 weeks to the Boston Marathon
26 weeks to the Pocono Marathon

LET’S GET TRAINING!!!!

YOU ARE AN IMPORTANT PART OF THIS COMMUNITY! PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

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

RAT RACES/EVENTS:

11/20 – SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON – http://www.philadelphiamarathon.com/

11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

12/03 – GIRLS ON THE RUN CELEBRATION – more when I get a chance to check out their website!

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

12/11 – SHAWNEECRAFT BREWERY JOLLY BEER MILE RUN, 10AM Register online via Eventbrite.

https://www.eventbrite.com/

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL at the west end of ANN STREET in Stroudsburg – home of THE MILL RATS. We 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

POCONO BIKE CLUB – Facebook ?

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

NEPA Runner – http://neparunner.com/ NEPA is THE best resource for running info in Northeast PA.

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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Notre Dame results

FROM BILL GAA
11/05 – Notre Dame XC at the PIAA State Championships from this Saturday in Hershey
3 NDXC runners qualified for and competed in the state final this weekend. Junior Andrew Beers placed 86th of 214 finishers and ran an 18:13. This was a 31 second improvement from his performance at the state final last year and an improvement of over a minute from the invitational race held at the same course back on September 24th this year. Andrew finished as the 2nd District XI runner, improving from his 4th place finish at the District championship last week.
Senior Brendan Meduri ended his NDXC career on a high note. He placed 124th, finishing in 18:42. This was also a 31 second improvement from his performance at the state final last year and also nearly a minute improvement from this year’s invitational on September 24th. Coaches Sciarrillo and Gaa would like to thank Brendan for his many years of dedication and leadership to the program; he will be sorely missed upon his graduation. Brendan finished as the 7th District XI runner, also improving on his 9th place finish at the District championship last week.
Sophomore Claudia O’Donnell also competed and finished 121st out of 217 finishers, running a 22:25. This was an improvement of nearly a minute in comparison to her result from the invitational held here on September 24th. Claudia, too, improved on her District championship result by 1 spot, finishing 6th, after finishing 7th last week.
These 3 state qualifiers were the only 3 members of our prestigious 300 Mile Club (the amount of miles run from June 1st through the official start of pre-season in August). It is no coincidence that they were able to achieve such a prestigious accomplishment and both coaches are very proud of them and thankful for their dedication and hard work. We hope that many others will dedicate themselves to join the 300 Mile Club going into the 2017 season.
Thanks!
Coach S

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stuff ‘round the mill
Make your last thought before the start of a marathon: If I’m not worried that I’m running a little too slow in the first half, then I’m probably running too fast. – Jim Fortner

There are a lot of hotly contested events going on in our local High School athletic programs as their seasons end. We all know there’s a whole bunch of stuff you can buy and give kids to show kids how much you love them. But that’s the easy way of showing love and care. The way that shows true love and care is when you show up at their events and cheer you heart out! When you make eye to eye contact and sincerely show you interest, well that’s a gift you can’t buy them. Your time and your presence is the best gift from your heart!

In addition to Darleen’s list of athletes below are the NOTRE DAME (East Stroudsburg) athletes headed to states provided by BILL GAA (THANK YOU BILL): Andrew Beers, Brendan Meduri and Claudia O’Donnell.

FROM DARLEEN – Girls XC going to States – From STBG – Alana Powlette, Amy Conboy, Michelle Joyce, Taylor Garrett, Lauren Bruckstein, Jaida Fenn, and Jayden

From PV: Liz Eberhart

Boys from Monroe County: Seth Slavin (PV) Gabe Sullivan (PV) , TEDDY MOSTELLAR (STBG), Matt Bodon (STBG), Zach Landvik – Larsen (STBG).

FROM DICK WAIBLE – Shout out also to the local “GOTR” group. They do a tremendous job coaching, mentoring and encouraging our young girls.

Jeff sent us the info below which comes from Coach Jason Fitzgerald and his website/blog at: https://strengthrunning.com/ ) There is all kinds of cool stuff to check out and you can sign up for Jason’s newsletter there.

FROM JEFF SILVERNALE:
Subject: Shalane Flanagan on Morning Routines, Unfinished Business and Writing a NYT Best-Seller
It’s hard to find a more decorated – yet easy-going – runner than three-time Olympian Shalane Flanagan.

Born in the coastal town of Marblehead north of Boston, Massachusetts, Shalane showed an early aptitude for distance running.

A three-time All-State cross country athlete, she also finished first in the state in the mile and her 4:46 performance won the National Scholastic Indoor championships. Her two-mile performance still stands as a Massachusetts record.

Flash forward to to 2004 when Shalane turned professional and her achievements kept piling up. A two-time national champion in the 5,000m, she won the short course cross country championships in 2004 and 2005.

Today, Shalane is one of the most dominant female distance runners on the planet, boasting achievements like:

2008 Bronze Medalist in the Olympic 10,000m
Multiple American Record holder
2nd fastest American female marathoner of all time with a 2:21:14 personal best
2012 Olympic Trials marathon winner and 10th overall at the 2012 London Olympics
6th overall at the 2016 Rio Olympics in the marathon
But Shalane isn’t just a runner. She’s now a New York Times best-selling author with her coauthor Elyse Kopecky of Run Fast, Eat Slow: Nourishing Recipes for Athletes.

When I met Shalane in 2014, she was the featured guest in a private Q&A that I was a part of – and hearing Shalane talk about her training, racing, and mindset around running was thrilling for a running geek like me.

I knew at the time that bringing her perspectives to more runners would help them improve.

And now, I can do that! I’m excited to announce that episode 3 of The Strength Running Podcast features none other than Shalane Flanagan.

“When I’m running 120 miles a week, there’s a lot of laying around…”

This was one of the easier interviews I’ve ever done because Shalane is so easy-going and relaxed. I had a blast talking to her about a wide range of subjects:

Does Shalane have a Boston accent after a few glasses of wine?
Her favorite type of wine
Go-to runs in the Boston area
What does running 120 miles a week feel like?
A snapshot of her strength training program
Why she now loves fat – after avoiding it for years
Her favorite race
What’s next for Shalane (this might be surprising)
Click the play button here to listen to my conversation with Shalane Flanagan.

Or, click here to go directly to iTunes to download the latest episode.

Links and Resources:

2014 Runner’s World Half & Festival
Run Fast, Eat Slow
How to start pool running
The Boston Marathon
Elyse Kopecky (coauthor of Run Fast, Eat Slow)
Nutrition for Runners
Shalane on Instagram
If you enjoy the show, please consider leaving a rating and review in iTunes. Thank you!

Run strong,
- Jason

Rod – I forget where I found this but it is REALLY good. This is a link to a recorded interview with Ultrarunning sensation Zach Bitter and Dr. Phil Maffetone who has coached some of the finest and best Ultrarunner and Ironman athletes ever! It’s long…it’s chocked full of wisdom! http://www.enduranceplanet.com/dr-phil-maffetone-zach-bitter-elite-runner-taking-on-maf-phils-assessment-progressing-and-customizing-everything-even-diet-for-best-results/

THIS WEEK & WEEKEND
11/05 – SEVEN SPRINGS MARATHON ON THE MOUNTAIN – http://marathononthemountain.com/

11/05 – CROSSFIT COMPETITION at the True Glory CrossFit facility Saturday am. True Glory is besides the East Stroudsburg Fire Company building. If you go there you are sure to see folks you know! http://www.trueglorycrossfit.com/events

11/06 – The end daylight savings.

11/06 – SOUTH MOUNTAIN – https://runsignup.com/southmt
This is one of my MOST favorite races! It is CHALLENGING! It is REWARDING!!! (It requires sound knees, good feet, and a whole bunch of running talent! I LOVE THIS EVENT/COURSE!!!)

11/06 – TCS NEW YORK CITY MARATHON – http://www.tcsnycmarathon.org/
I’ve never had the opportunity to run NY. I entered the lottery for the first time this year and didn’t get picked. Maybe next year! (really big smile!)

LET’S GET TRAINING!!!!

PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

SAT & SUN – MILL RATS WILL RUN DAILY AT 7:30 AM REGARDLESS OF THE DAY OR HOLIDAY. WEDNESDAY EVENINGS AT 5:15.

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

RAT RACES/EVENTS:
11/13 – RIVER RAMBLE – READY SET RUN http://www.readysetrunpoconos.com/

11/13 – HARRISBURG MARATHON – http://ymcarun.com/info-marathon/

11/13 – Bucks County Marathon & Half Marathon and 5K Washington Crossing and New Hope, PA USA

http://www.runbucks.com/buckscountymarathon.html

11/20 – SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON – http://www.philadelphiamarathon.com/

11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

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

POCONO BIKE CLUB – Facebook ?

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
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Catch the trade winds in your sails. Explore. Dream. Discover – Mark Twain.

Thank you Mark, I’m going fishing! (really big smile!)

Have y’all seen the TV commercial with one of our most beautiful, talented, and up and coming runners, Debbie Webster, starring in it?

Several beauticians speak about straightening you hair, or curling it if that’s your preference. Another speaks of coloring you hair. They are into the messing with your hair business and they run through the entire gamut and suddenly the lovely face and smile of Debbie is on screen. With a delightful twinkle in her eye she says “if only these walls could talk!”

The first time I saw this commercial I thought “is Debbie in the same commercial with the beauticians OR is she in a completely different commercial!??? Another whole subject!? I mean how does it go from beautician practices to “IF THESE WALLS COULD TALK!?” WHAT do y’all beauticians do that the walls could tell us about???

Debbie, tell us PAHLEEZ!

FROM DARLEEN
Hi Rod: Thank you for the shout out for running through the Decades. I have certainly been blessed. I would like to share with you the future of local running. Many of our youth are heading to STATES this weekend AGAIN for cross county. Of course I write you this so proud of Teddy, but I’m also proud of his friends. Below are some of the local kids competing at Hershey this Saturday November 5th. Some facebook photos attached too.

Girls XC going to States – From STBG – Alana Powlette, Amy Conboy, Michelle Joyce, Taylor Garrett, Lauren Bruckstein, Jaida Fenn, and Jayden

From PV: Liz Eberhart

Boys from Monroe County: Seth Slavin (PV) Gabe Sullivan (PV) , TEDDY

MOSTELLAR (STBG), Matt Bodon (STBG), Zach Landvik – Larsen (STBG).

While Darleen speaks correctly of the future, I would like to point out the condition of present local running programs. Our future depends so greatly upon the base being developed here in our community. There is a marvelous job of coaching, mentoring, and developing the talent of our local youth is going on in our local schools and community. We are blessed with some very dedicated coaches and teachers in our schools!

RESULTS:

THIS WEEK & WEEKEND
11/05 – SEVEN SPRINGS MARATHON ON THE MOUNTAIN – http://marathononthemountain.com/

11/06 – SOUTH MOUNTAIN – https://runsignup.com/southmt
This is one of my MOST favorite races! It is CHALLENGING! It is REWARDING!!! (It requires sound knees!)

LET’S GET TRAINING!!!!

PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

SAT & SUN – MILL RATS WILL RUN DAILY AT 7:30 AM REGARDLESS OF THE DAY OR HOLIDAY. WEDNESDAY EVENINGS AT 5:15.

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

RAT RACES/EVENTS:
11/13 – RIVER RAMBLE – READY SET RUN http://www.readysetrunpoconos.com/

11/13 – HARRISBURG MARATHON – http://ymcarun.com/info-marathon/

11/13 – Bucks County Marathon & Half Marathon and 5K Washington Crossing and New Hope, PA USA

http://www.runbucks.com/buckscountymarathon.html

11/20 – SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON – http://www.philadelphiamarathon.com/

11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

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

POCONO BIKE CLUB – Facebook ?

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
There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers rapidly. That which grows slowly, endures.
Josiah Gilbert Holland

Successful training and competition comes through consistency! Years and years of continual dedication and consistency. Look to our friends and leaders Marty Alfano and Darleen Mostellar, they have demonstrated running/training consistency for decades!

There has been a new record set for running across the USA. This one seems legit!

http://www.espn.com/sports/endurance/story/_/id/17880543/nebraska-man-runs-san-francisco-new-york-city-42-days

In recent months I became aware of cheating by folks who’ve run cross America, especially when it comes to record claims. This summer there was a young man from England who set out with a crew to break the cross America record and it was discovered about half way that he and his crew were cheating!

Apparently some of the past cross America runs are suspected of cheating, it’s hard to keep close enough watch on un-principled runners, and their handlers.

Where there is an opportunity for fame and fortune cheating will follow. Some folks will even lie about PR’s to improve their standings in their own minds. When there is money involved the temptation to use some for personal benefit can change or reveal peoples true ethics.

FROM JAKE FLORY (some editing)
Hey everyone it’s that time of year that I am going to start counting the dog money (Greyhound Rescue) in a couple weeks. If you have any change you need to get to me please try to do so before the Scott race.
Thank you,
Jake

RESULTS:
WOMEN’S RESOURCES – Pleasant Valley School District Athletic Stadium in Brodheadsville.
Registration at 7am race at 8 am Info at www.wrmonroe.org/5k
Does anyone have results? I can’t find any on the website.

THIS WEEK & WEEKEND
11/06 – SOUTH MOUNTAIN – https://runsignup.com/southmt
This is one of my MOST favorite races! It is CHALLENGING! It is REWARDING!!! (It requires sound knees!)

LET’S GET TRAINING!!!!

PLEASE BE CAREFUL, BRIGHT CLOTHES, BRIGHT LIGHTS, AND BRIGHT SMILES!

SAT & SUN – MILL RATS WILL RUN DAILY AT 7:30 AM REGARDLESS OF THE DAY OR HOLIDAY. WEDNESDAY EVENINGS AT 5:15.

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

RAT RACES/EVENTS:
11/05 – SEVEN SPRINGS MARATHON ON THE MOUNTAIN – http://marathononthemountain.com/

11/13 – RIVER RAMBLE – READY SET RUN http://www.readysetrunpoconos.com/

11/13 – HARRISBURG MARATHON – http://ymcarun.com/info-marathon/

11/13 – Bucks County Marathon & Half Marathon and 5K Washington Crossing and New Hope, PA USA

http://www.runbucks.com/buckscountymarathon.html

11/20 – SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON – http://www.philadelphiamarathon.com/

11/26 – HISTORIC BETHLEHEM TURKEY TROT 5K RUN/WALK – 9:00 AM – Bethlehem, PA

http://www.pretzelcitysports.com/

12/10 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

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

POCONO BIKE CLUB – Facebook ?

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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    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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