stuff ‘round the mill
Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.
Ritu Ghatyourey

How different life would be if we didn’t have any doubts. Maybe we could live without doubt if we never tried anything new. If we never tried to do anything more difficult than we have done in the past. If only we didn’t get those silly thought to try to do something beyond out normal daily efforts. There could possibly be no doubts in our lives if we just stayed here in our little boxes, and didn’t go to Colorado to ride bike or upstate New York for an Ironman. If we didn’t follow Don Jewell’s lead and go all around the world to run events more than 100 miles in length. Charlie is off to South America for a fat 4 month cycle ride in some of the toughest territory on the face of this earth. The ride will be on the slower side but the distance and degree of difficulty he will be riding will make the Tour De France look like a child’s bike ride.

Life ‘round the mill is pretty safe! Cycling from Vertical Earth is pretty sane and after a while, from the mill or Vertical Earth, safe and easy to repeat the weekly workouts.

Life is for those with the guts to CRUSH IT! WHAT DO YOU SAY, LET’S DO SOMETHING CRAZY!!!

FROM LISA & MONICA –
Hi Orange Shirts

The Rev Triathlon is looking for someone to help with the timing race weekend. I am forwarding Monica’s email to you all to see if anyone is interested in helping out. She needs the person to be available for all of the shifts that weekend. Please contact her if you would like to help.

Thanks,
Lisa

Hi Lisa,

I hope this email finds you well! We could use two people to help and Timing at the triathlon. We have have all of our own equipment. Thought it might be nice to have some timing knowledgeable people. We pay $200 a day. Shift hours are:

Fri 2p-7p
Sat 9-6p
Sun 5a-3p

Please let me know if you or anybody else is interested from your timing group.

Thank you in advance for your consideration.

Monica
570-856-5068

THIS WEEK & WEEKEND
07/24 – IRONMAN LAKE PLACID

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:
WOODY BROUGHT ME 3 ADDITIONAL EVENTS

08/13 – SPRINT FOR SPECIAL SERVEICES – 5K run/walk and fun run for kids. Race proceeds will benefit Warren County Special Services School District.
Website – http://s4ss5k.wix.com/s4ss5k

08/27 – 2nd MOORE TOWNSHIP 5K & 1 MILE FUN RUN
2491 Community Drive, Bath, PA 18014
www.mooretwonship.org
09/17 – ABC RACE FOR ME 5K & YOUTH ONE MILE FUN RUN
INFO – jschwartz@greatvalleyymca.org

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

09/18 – FLEETWOOD MEMORIAL TRAIL RUN West End Parks Service West End Regional Park Jim Mannello

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

09/11 ERIE MARATHON AT PRESQUE ERIE – http://eriemarathon.org/

09/11 – VIA MARATHON http://www.viamarathon.org/

10/02 – WINEGLASS MARATHON- http://www.wineglassmarathon.com/

10/02 –RUN THE HUDSON VALLEY – HAMBLETONIAN MARATHON http://www.hambletonianmarathon.com/

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

10/16 – 16th ANNUAL BARRETT SCARECROW RACE. Weiler Corporation, Cresco, PA crazyladiesofpa@hotmail.com Kari (570)269-9232

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

http://www.pretzelcitysports.com/

12/11 – 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

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

Frank Brown, Lynn Byrne, and Linda Yeager. OUR HEROES!

Being part of a community has some VERY special privileges. Being part of a community offers some VERY special opportunities. We get to share special relationships and friendships. While we will never share a deep friendship with everyone in our community we can appreciate and hold up for recognition those of our community as they reach new pinnacles, higher rungs on the ladder to their dream goal. We all have a different level of ability and honestly, ambition. Some of us will only be able to watch the trend setters, elite athletes amongst us and dream of what they feel like. Some of us will only ever reach a small portion of the accomplishment of those we watch with amazement as they win events, qualify for Boston, complete an ultra-marathon distance, or compete in Ironman competition.

We have the opportunity to share in a pool of dreams and goals! We get to lean on each other as together pushing and pulling each other we strive to meet our own individual standards of excellence.

I for one feel proud, I feel privileged, for the time and space I’ve had to compete and train with and now behind y’all! To see the growth of this community corporately and as individuals is very satisfying. It is a cause for community joy!

Train HARD! Dream BIG! Share the joy within our community with all you meet! There are no monetary dues. There is no boss. The shared responsibility is up to us as individuals to do the best and be the best ambassadors of fitness to all we meet and greet! There are miles and miles of trails and road that need someone to run and cycle on them. There are pools and rivers and ponds that need someone to swim in them. They are a gift to us, please use them! Before us is another wonderful weekend of events and training! Grab yourself a heaping helping of the joy and beauty around us!

THIS WEEK & WEEKEND
We have some exciting events this weekend!

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/16 – QUIET VALLEY ROOSTER RUN 5K RUN – 9:00 AM – Quiet Valley Living Historical Farm 347 Quiet Valley Rd Stroudsburg, PA 18360
Rooster Run Festival
Cross Country Race

07/17 – 5th Annual ICE CREAM Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

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:
07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/24 – IRONMAN LAKE PLACID – Tony Muscarello and Nikki Perschy are competing this year. Does anyone know of others?

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

09/18 – FLEETWOOD MEMORIAL TRAIL RUN West End Parks Service West End Regional Park Jim Mannello

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

09/11 Erie Marathon at Presque Erie PA

09/11 – VIA MARATHON http://www.viamarathon.org/

10/02 – WINEGLASS MARATHON- http://www.wineglassmarathon.com/

10/02 –RUN THE HUDSON VALLEY – HAMBLETONIAN MARATHON http://www.hambletonianmarathon.com/

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

10/16 – 16th ANNUAL BARRETT SCARECROW RACE. Weiler Corporation, Cresco, PA crazyladiesofpa@hotmail.com Kari (570)269-9232

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

http://www.pretzelcitysports.com/

12/11 – 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

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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Double Triple Bypass cycling event in Colorado

This is AWESOME!

 

FROM LINDA YEAGER
Last weekend Lynn, Frank & I participated in the Double Triple Bypass cycling event in Colorado. It’s called the “Double” because we cycled from Evergreen, CO. to Avon, CO., over three mountain passes and then woke up on Sunday morning in Avon and did it all over again back to Evergreen. The event was a total of 240 miles and 20,000 feet of climbing. This was by far the hardest thing I’ve ever done.

Day 1 – You are fooled by the first climb out of Evergreen to Juniper pass. Its 16 miles long, however a gentle grade, not too challenging. The descent to Idaho Springs was 16 miles of downhill. Then reality set in. A 28 mile climb to the top of Loveland pass. It was getting hot, and there seemed to be a terrible headwind that lasted all day. Lunch was served at Loveland ski resort at mile 24. Something to look forward to! As with all the climbs Frank went ahead, he’s a much faster climber than us. Our deal was to meet at the rest stops. I’m not really sure how long it took us to get there. We stopped several times to rest and take pictures. As you approach the rest stops (strategically placed at the top of each pass) it’s like the Tour De France, spectators cheering, cowbells ringing it was great.

I decided early in the climb I was in way over my head. Having had a terrible night sleep I was a mess. Frank told me about a car ride you can take from lunch at Loveland ski area to the top of the pass, 4 miles. It’s the hardest part of the day. He suggested I consider it. It would save me an hour of climbing and give me some time to rest.

As Lynn and I climbed to Loveland ski area between the tears, pictures and amazing support from Lynn, I decided to get in the car for the last 4 miles. The best decision of the day. I waited at the top of Loveland pass for Frank and Lynn. It was what I needed to get through the remainder of the day. We made our descent into various ski resorts, Keystone, Copperhead, Frisco. Had small climb over Swan Mountain and then began our climb to the top of Vail pass. We are over 10 hours in at this point. It was a beautiful climb. Lynn and I took a break at the top. As we begin our descent, 26 miles through Vail to Avon reality sets in. We have to climb up this in the morning. Yikes! I can’t even tell you what time we finished except it was almost dark. We were thrilled to be finished. The only complaint of the day is they ran out of beer at the finish!!

Day 2 – We are on our bikes by 5:15am. The climb to Vail didn’t seem as bad as we thought. We did not prepare very well, as we had no breakfast. Just some energy bars and nothing is open in Avon at 5am. We surprisingly made it quicker than we planned and boy did we eat! Kudos to the organizers, there was plenty of food at each rest stop and more than enough stops along the way. The descent from Vail pass was wonderful. I was flying! As we flew through the small towns headed toward our next climb the day felt perfect. We met up at the rest stop at the bottom of our next climb up Loveland pass. Frank was ready to go, he agreed to wait for us at the top of the 8 mile climb. Lynn and I started our climb. It was getting hot. About 2 miles into the climb Lynn took a break. It was her turn, she was getting tired. I waited a while with her and then we agreed I would go on and we would all meet at lunch. I didn’t want to leave her but understood sometimes you need to be alone to get your head together and that’s what she did. You have no idea how to prepare for the mental games your mind plays during an event like this. I can’t even begin to explain how much Lynn helped me on Saturday and now it was my turn. If it weren’t for her being there, encouraging me & giving me the space I needed to get it together I would have quit! After several stops I made it to the top. It took over two hours. Frank had been waiting a while and was helping a fellow rider change a flat.
Frank and I pulled into lunch at the Loveland ski area and Lynn was less than 10 minutes behind. She made it up the climb with a little help for the last 1/2 mile. Lunch was a relief especially knowing we have a 24 mile descent to Idaho Springs ahead of us. It sounded great however parts of the ride were flat and desert like. Lynn referred to it as “Death Valley.” The headwinds were picking up. We were both getting tired. We arrive at Idaho Springs with our last climb of the day ahead of us 16 miles up to Juniper pass.
Lynn has decided to stop riding for her own physical wellbeing. She is 100% comfortable with her decision to get a ride to the finish. Franks ready to go! And I think I’m ready to go. Frank and I head out on the last climb of the day. So far I’m keeping up until 2 miles in. I’m beginning to drag. The headwind felt like it was pushing me backward and I had no more strength in my legs. So I decide to stop and figure out how to contact the SAG for ride.
Lucky for me a young woman was driving a support car for her husband and stopped because she saw me along the road. She offered me a ride to Echo Lake which was 3 miles from the top of Juniper pass. I took it! As we drove up the hill I rolled the window down along Frank (he had no idea what was going on) and told him I would be at the top. What a relief. As we drove I couldn’t have imagined myself getting up that hill. It would have easily taken me over 3 hours. I rode the last 3 miles to the top of Juniper pass with some time to spare & rest as I waited for Frank. He arrived and seemed fresher than ever! He’s a climbing machine…he didn’t even stop to rest along the way! We rode the last 16 miles somewhat together. When descending at 30+mph it’s best to not stay close. Lynn was waiting at the finish and what a sight for sore eyes she was!! I was so happy to see her!! And we drank beer!!

Frank finished the entire ride – 240 miles. Lynn made it 218 miles and I completed 226 miles. The views were amazing. It was an experience of a lifetime, one I will never forget. Through the many laughs, some tears, and wonderful experiences I will be forever grateful for having this opportunity with great friends. I learned a lot about myself in two days. We all know this was more than a two day event. This was months of training, coordinating life schedules, riding schedules etc. I think I speak for all involved we couldn’t have done it without the support from our families & friends.

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stuff ‘round the mill
You cannot build character and courage by taking away a man’s initiative and independence.
- Abraham Lincoln

WESTERN STATES – the scene of a whole bunch of competitors exhibiting character and courage during an exciting 100 mile race this past weekend. Jim led the race for 90 miles. At 80 miles he was way under the course record. At 90 miles Jim found himself physically fine but with his brain fried he went off course and ended up finishing 18th. Both these young men are extremely talented, humble, and gracious. There is much to be learned if you have time to watch these videos.
s
Andrew Miller (the winner)

https://www.youtube.com/watch?v=4Ha4GwLgXHQ

Jim Walmsley (leader at 90 mile)

https://www.youtube.com/watch?v=DQ7bsjxfRyU

6TH ANNUAL BOSTON ATHLETIC ASSOCIATION 10K
BIB NAME AGE M/F CITY ST CTRY
942 ALBERT, BILL 55 M East Stroudsburg PA USA 49:05
1 Shalane Flanagan Portland OR 30:52 – Event and American Record

APPALACHIAN TRAIL HIKE – FROM JAKE FLORY – There were five of us that went on that incredibly beautiful seven mile hike. There were some pretty amazing views shared with great friends. Lastly, I was glad that squirrels, chipmunks and some friendly dogs were the only animals we came across. It was so much fun and I would definitely do it again sometime soon!
Picture of Jake and pretty girls attached : )

WAWA still closed – I ran into one of the lovely WAWA clerks at another location this morning and she told me that a request has been extended to Ken Barthold to put up a tent at the Mill for the Mill Rats to gather under after their morning runs. What wasn’t clear was if he does that will WAWA be putting a coffee pot there??? We’re not going back the Dr. Molina’s instant coffee! I did see one Mill Rat spitting out Dunkin’ Donuts coffee this past weekend! Probably was the heat…

THIS WEEK & WEEKEND

07/04 – Monday – FREEDOM FEST 5K POCONO FAMILY YMCA – Dansbury Park, East Stroudsburg – Nicole Hill 570/421-2525 nhill@poconoymca.org
TIME?

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:
07/04 Freedom Fest 5K Pocono Family YMCA – Dansbury Park, East Stroudsburg – Nicole Hill 570/421-2525 nhill@poconoymca.org TIME?

07/09 – TRIPLE BYPASS – Linda Yeager, Lynn Byrne, and Frank Brown.
http://www.kansascyclist.com/events/TripleBypass.html – 28th Annual Triple Bypass – July 9 & 10, 2016

The Triple Bypass Bicycle Ride is recognized as one of the premier cycling events for those who DARE! Celebrating the 28th Anniversary of the Triple Bypass Bicycle Ride, the Triple offers two days of enjoying the beautiful scenery Rocky Mountains on your bike.

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com/

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

09/18 – FLEETWOOD MEMORIAL TRAIL RUN West End Parks Service West End Regional Park Jim Mannello

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

09/11 Erie Marathon at Presque Erie PA

09/11 – VIA MARATHON http://www.viamarathon.org/

10/02 – WINEGLASS MARATHON- http://www.wineglassmarathon.com/

10/02 –RUN THE HUDSON VALLEY – HAMBLETONIAN MARATHON http://www.hambletonianmarathon.com/

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

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

http://www.pretzelcitysports.com/

12/11 – 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

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
He who fears he shall suffer, already suffers from his fears.” Michel de Montaigne

Sunday (Father’s Day) marks 16 weeks until the 21st year running of Steamtown!

09/11 marks both VIA & Erie. While VIA is considered one of the fast ones Erie may be my favorite marathon course! IT is BEAUTIFUL out there on Presque Ilse!

10/01 Wineglass is 15 weeks away.

I really love fall marathons! I love summer training, the heat really prepares you for most of the worst situations you will encounter come the fall. To go from training in the heat and getting lucky with a cool/cold day is easy to deal with. Training in the cold of winter only to get caught on a sudden hot spring marathon day really can drag your performance down. Soooo this summer I look forward to suffering through the heat and being ready for a delightful fall marathon, or three!

A few of us will be doing long training run on the McDade trail in the Bushkill area. Let me know if you’re interested and I’ll keep you informed when and where.

There is presently a runner named Robert Young who has made some claims to incredible running achievements and he is now running across our continent in the hopes of breaking Frank Giannino’s record crossing. He claims to be raising money for children’s charities. There’s a great deal of evidence Robert is a fraud. BE CAREFUL with any and all of your donations!

http://www.marathonmanuk.co.uk/

I’ve been unable to find any results for Wallyman, Josh Miller, or the Pocono East 5K. They may be available on Facebook or some other social media site, I don’t subscribe to any of those. Check ‘em out!

Here is a photo from Lisa of her, Lynn, Mark, & Brian who each won their age group at the Wallyman!

THIS WEEK & WEEKEND
06/18 – Wilson Area Partners in Education 5K RACE – 9:00 a.m. Registration will begin 7:45 a.m. on race day Awards given for the fastest overall male and female, top three finishers in each age category. Course designed for a very fast finish that ends in beautiful Wilson Area High School stadium. You can register on-line at www.wilsonareasd.org On-line registration closes on June 15, 2016 at midnight. Non-Refundable Entry: $20 per person before June 1, 2016, $25 per person after June 1, 2016, and $15.00 for cross-country team members. Entry includes a quality t-shirt, pizza, and an opportunity to support a worthwhile cause.

06/17 – THE GREAT NEW YORK 100 MILE/100KM http://www.tgny100.com/

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?
I have been doing a LOUSY job with this calendar!

RAT RACES/EVENTS:

07/09 – TRIPLE BYPASS – Linda Yeager, Lynn Byrne, and Frank Brown.
http://www.kansascyclist.com/events/TripleBypass.html – 28th Annual Triple Bypass – July 9 & 10, 2016

The Triple Bypass Bicycle Ride is recognized as one of the premier cycling events for those who DARE! Celebrating the 28th Anniversary of the Triple Bypass Bicycle Ride, the Triple offers two days of enjoying the beautiful scenery Rocky Mountains on your bike.

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com/

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

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

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

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

http://www.pretzelcitysports.com/

12/11 – 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

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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Good morning,

One more day to go!

To those who registered already, thank you so much for your support of this great event! Bib pick up begins at 7AM. The race course is as follows:

Starts on Main Street in front of Dunkin Donuts at 0800 hours.

East on Main Street and then left onto North 8th Street.

Right onto Scott Street.

Left onto Wallace Street.

Follows Wallace Street out to a turnaround location

just before the intersection with Stevens Street.

Back down Wallace Street then right onto Scott Street.

Left onto North 6th Street.

Left onto Sarah Street with the finish line at the entrance

of the Sarah Street Grill.

If you haven’t registered, it’s not too late to participate.

Race day registration begins at 7AM at the 800 block of Main Street, Stroudsburg, PA. Please email me if you would like a registration form in advance. Please make your checks payable to Josh Miller Scholarship Fund.

Hope to see you bright and early tomorrow morning!

Thank you,

Josh Miller Memorial Scholarship Fund
angelatullo@verizon.net

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stuff ‘round the mill
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

THIS WEEK & WEEKEND
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

Event details and schedule
Friday, June 10 – Saturday, June 11
3:00 pm to 12:00 am – On Site Expo and Packet Pickup @ Visitors Center

Saturday, June 11 – Race Day!
5:00 am to 6:45 am – Transition Opens
5:30 am to 6:45 am – Body Marking
6:30 am to 6:45 am – Waterfront open for Warm-up swim
6:45 am to 7:00 am – Safety Briefing at Waterfront (required by all athletes)
7:00 am – Olympic Start
7:45 am – Sprint Start
10:00 am – Sprint Awards
10:30 am – Olympic Awards
2:00 pm – Course closed
06/12 JOSH MILLER MEMORIAL 5K – Tri-State Troopers Fund, Inc. – Pocono Family YMCA/Sarah St Angela Tullo 570/213-2882 angelatullo@verizon.net
I DON’T HAVE A TIME??

Meanwhile, back at the mill:
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:
06/18 – Wilson Area Partners in Education 5K RACE – 9:00 a.m. Registration will begin 7:45 a.m. on race day Awards given for the fastest overall male and female, top three finishers in each age category. Course designed for a very fast finish that ends in beautiful Wilson Area High School stadium. You can register on-line at www.wilsonareasd.org On-line registration closes on June 15, 2016 at midnight. Non-Refundable Entry: $20 per person before June 1, 2016, $25 per person after June 1, 2016, and $15.00 for cross-country team members. Entry includes a quality t-shirt, pizza, and an opportunity to support a worthwhile cause.

07/09 – TRIPLE BYPASS – Linda Yeager, Lynn Byrne, and Frank Brown.
http://www.kansascyclist.com/events/TripleBypass.html – 28th Annual Triple Bypass – July 9 & 10, 2016

The Triple Bypass Bicycle Ride is recognized as one of the premier cycling events for those who DARE! Celebrating the 28th Anniversary of the Triple Bypass Bicycle Ride, the Triple offers two days of enjoying the beautiful scenery Rocky Mountains on your bike.

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com/

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

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

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

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

http://www.pretzelcitysports.com/

12/11 – 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

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
Running friends, can’t live with ‘em, can’t live without ‘em!

A group of running friends is one of the best ways to begin and continue getting out the door and running on a regular basis. The friendships acquired and getting to know people is bonus to the increased fitness level we all strive for daily. Knowing someone or a group of people are gathering and you will have a chance to laugh and share your experiences is truly a blessing! The knowing that at 7:30 any day, in most any weather, you will at least have someone to say hello to before the run/walk begins is a great motivator!

Running is pretty darn simple. Sometimes you can run too much, but more often you are running too little. Sometimes you may be running too slowly, but more often you are probably running too fast! Frank Brown just ran a 3:15 marathon that would have placed him in the top 10 of his age at Boston! Frank does most all of his training along with and at the pace of people who run marathons anywhere from a half hour to over 2 hours slower than him. Most of his speed training is to run a race! Sometimes during past several months he even ran with me at my slow pace!

Think about it, it’s only running; please don’t make it harder than it has to be! In any case there is a soon to be friend waiting to meet and greet you at the mill should you feel inclined to join us! Don’t be bashful!

TORTOISE AND THE HARE results – http://www.tortoiseharerace.org/results/pastresults/2016.pdf

FROM LISA FLORY – Hello Orange Shirts!

Saturday, June 4th, will be the 3rd Annual Greythound Hustle 5K at Tuscarora State Park. The race starts at 10:00 so we will meet at the side lot of the mill at 7:30 and carpool from there. Team members signed up for this race are Nancy Wilson, Katy Case, Lisa Flory, Keith Flory, and Amanda Flory.

Next Saturday, June 11th is the Paws to Pavement 5K at Blairstown Elementary in Blairstown, NJ. The Kids Fun Run begins at 9:00 and then is followed by the 5K at 9:30. Team members signed up for this race are Dion Campbell, Amanda Flory, Rhonda Nicholls, Sue Gehris, Lisa Flory, and Keith Flory. Team members that would like to carpool can meet at the Park and Ride off the Delaware Water Gap Exit at 8:00.

Sunday, June 12th is the Josh Miller 5K in Stroudsburg, PA. This race starts at 8:00. Team members please meet at the Sarah Street Grill parking lot at 7:15. Members signed up for this race are Nancy Wilson, Steve Martin, Gladys Spaulding, Zenaida Aguila, Amanda Flory, Katy Case, Sue Gehris, Mike Correll, Gina Fish, Jennifer Sibum, Lisa Flory, and Keith Flory.

That’s it for the June races! Thanks to all of you for coming out and helping at all of these timing events!!

THIS WEEK & WEEKEND
06/04 – 3RD ANNUAL GREYTHOUND HUSTLE 5K AT TUSCARORA STATE PARK.

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:

05/22 – 3RD ANNUAL JACOBSBURG 5 & 10 MILE TRAIL RACE – Jacobsburg State Park (Horse Trailer Access Area) • 228 Belfast Road Wind Gap, PA

http://www.active.com/wind-gap-pa/running/trail-run-races/3rd-annual-jacobsburg-5-and-10-mile-trail-race-2016?dart=M&cmp=30-0-45579782&dma=Wilkes+Barre+-+Scranton&memberId=126515207

05/28 – ROSETO REMEMBRANCE RUN 5K RACE & 1 MILE FUN WALK http://www.fcslions.org/roseto-remembrance-run/

06/04 – 42ND ANNUAL GOD’S COUNTRY MARATHON – 7:00 AM

06/05 – 5k run/walk to benefit GIRLS ON THE RUN POCONOS. 9:00am start at The Shawnee Inn and Golf Resort. The cost is $25 per runner. More information is available at http://www.shawneeinn.com/calendar-of-events/shawnee-5k-at-the-shawnee-inn-and-golf-resort

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

06/18 – Wilson Area Partners in Education 5K RACE – 9:00 a.m. Registration will begin 7:45 a.m. on race day Awards given for the fastest overall male and female, top three finishers in each age category. Course designed for a very fast finish that ends in beautiful Wilson Area High School stadium. You can register on-line at www.wilsonareasd.org On-line registration closes on June 15, 2016 at midnight. Non-Refundable Entry: $20 per person before June 1, 2016, $25 per person after June 1, 2016, and $15.00 for cross-country team members. Entry includes a quality t-shirt, pizza, and an opportunity to support a worthwhile cause.

07/09 – TRIPLE BYPASS – Linda Yeager, Lynn Byrne, and Frank Brown.

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

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com/

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

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

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

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

http://www.pretzelcitysports.com/

12/11 – 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

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/

Posted in Uncategorized | Leave a comment

stuff ‘round the mill
“You’re only given a little spark of madness. If you lose it your nothing.” – Robin Williams

https://www.youtube.com/watch?v=l2SliEAGamw

I’m not sure running is madness, but I believe at times it can come close.

As I’ve written here before as the excitement built for the first RFR over 11 years ago the number of runners at the Mill exploded! Three runners took up the task of naming the crew around the mill as the “MILL RATS” and took the initiative to have shirts made at their own cost and hand them out to 50 or more of us so in the upcoming first RFR Marathon we would have a unifying connection to each other.
Lori Ann Giovinco
Rick Prill
Ralph Bender

Ed Krawitz and Ken Barthold deserve the credit for bring us together for close to 30 years but Ralph Rick and Lori Ann deserve a humongous credit and honor in the continuing history of the MILL RATS! They took a risk with no expected reward other than serving our rapidly expanding community!

Scott Ewing’s contributions to the Mill Rats were HUGE!

The man at the mill for the past 25 years, day in and day out, is Marty Alfano who ALWAYS embodies a positive attitude for running and life, also welcoming new runners into the ranks quickly!

The number of Mill Rats that have made significant contributions is many, I cannot name them all though I will try to point them all out to you as often as I can! Over the years many have answered the call come to the Mill with their spark of madness to share with us as we run and cycle. While some didn’t stay long others have stayed around and become lifelong Mill Rats! Some have moved away and we miss y’all, and we still share the comradery you helped us build! Long live the Mill Rats!

The spark of madness, you must light yourself up! You must take a risk, you can ignite the spark that turns into a firm decision in your heart and mind that sets you on the road to the achieving the dreams you have held deeply and perhaps silently inside. Push yourself, run a little harder! Run a little faster! Run a little farther than you’ve ever done before. Sign up for that half marathon, full marathon, or the ultra you’ve thought of but fear you can’t do! YOU CAN DO IT!

I hear SO many people say they would like to do a triathlon but they can’t swim! Others say they aren’t good on a bike? You can learn, FIRST START TRAINING AND LEARN TO DO WHAT SCARES YOU THE MOST! Anybody can learn to swim! Cycling may be a bit harder but it is DOABLE! Then enter the triathlon or Ironman you’ve thought about but allowed the fear of failing to hold you back, YOU CAN DO IT!!

Don’t let the fear of failure cheat you out of the satisfaction and celebration found in the victory of completing the event you desire most!

You can’t finish what you don’t start, and you start by training and practicing the things that are hard for you!

The athletes on TV that you see and hear being spoken about as naturals, the thread they have in common is that they work their bee-hinds off doing the things that are the hardest for them to improve! If you can’t do it or it’s hard for you to do you must work on your weakness and practice harder until you get better at it!

Be kind, patient, and encouraging to each other! Everyone needs a friendly encouraging pat on the back, EVERYONE!

06/01 – FROM NYRR
Global Running Day – MILLION KID RUN
The Million Kid Run is about making fitness fun and inspiring kids to embrace running as a way to get healthy and fit.

http://globalrunningday.org/?utm_source=nyrr&utm_medium=email&utm_campaign=globalrunningday20160525&mkt_tok=eyJpIjoiWVdWaU9ESXhOakUyTW1OaCIsInQiOiJRd0pCV0NYRmY1eTdnTGx2UG5PSm8wa2Q3djNHcWVTOVNybWNFMmZ6cm5PTjh1WGNjcnlreGZZcldZNUhRK0QwYVBsR3VkekZBWWl4c0JxSEhrQVF5bVk0YWpka0F2TWJsSmF1Yjh1QXdHRT0ifQ%3D%3D?utm_source=nyrr&utm_medium=email&utm_campaign=globalrunningday20160525&mkt_tok=eyJpIjoiWVdWaU9ESXhOakUyTW1OaCIsInQiOiJRd0pCV0NYRmY1eTdnTGx2UG5PSm8wa2Q3djNHcWVTOVNybWNFMmZ6cm5PTjh1WGNjcnlreGZZcldZNUhRK0QwYVBsR3VkekZBWWl4c0JxSEhrQVF5bVk0YWpka0F2TWJsSmF1Yjh1QXdHRT0ifQ%3D%3D

FROM ALYSSA – Hi Rod
I just wanted to forward you this information. Pocono Mountain East is having a 5-k race on June 11th.
I wanted to send you the information with the registration forms. Maybe some people in our running community would like to go.
Thanks
Alyssa
Application attached (I hope)

THIS WEEK & WEEKEND
05/28 – ROSETO REMEMBRANCE RUN 5K RACE & 1 MILE FUN WALK http://www.fcslions.org/roseto-remembrance-run/

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:

05/22 – 3RD ANNUAL JACOBSBURG 5 & 10 MILE TRAIL RACE – Jacobsburg State Park (Horse Trailer Access Area) • 228 Belfast Road Wind Gap, PA

http://www.active.com/wind-gap-pa/running/trail-run-races/3rd-annual-jacobsburg-5-and-10-mile-trail-race-2016?dart=M&cmp=30-0-45579782&dma=Wilkes+Barre+-+Scranton&memberId=126515207

05/28 – ROSETO REMEMBRANCE RUN 5K RACE & 1 MILE FUN WALK http://www.fcslions.org/roseto-remembrance-run/

06/04 – 42ND ANNUAL GOD’S COUNTRY MARATHON – 7:00 AM

06/05 – 5k run/walk to benefit GIRLS ON THE RUN POCONOS. 9:00am start at The Shawnee Inn and Golf Resort. The cost is $25 per runner. More information is available at http://www.shawneeinn.com/calendar-of-events/shawnee-5k-at-the-shawnee-inn-and-golf-resort

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

06/18 – Wilson Area Partners in Education 5K RACE – 9:00 a.m. Registration will begin 7:45 a.m. on race day Awards given for the fastest overall male and female, top three finishers in each age category. Course designed for a very fast finish that ends in beautiful Wilson Area High School stadium. You can register on-line at www.wilsonareasd.org On-line registration closes on June 15, 2016 at midnight. Non-Refundable Entry: $20 per person before June 1, 2016, $25 per person after June 1, 2016, and $15.00 for cross-country team members. Entry includes a quality t-shirt, pizza, and an opportunity to support a worthwhile cause.

07/09 – TRIPLE BYPASS – Linda Yeager, Lynn Byrne, and Frank Brown.

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

07/16 – Join us for the 4th annual LINDA CREED BREAST CANCER 5K RUN/WALK ON July 16, 2016 in Pocono Pines. Pre-registration is $23 until July 13th and $28 registration day of event. Bib and T Shirt pick up for pre-registered entrants will be on Friday, July 15 from 3-7pm at Van Gilder’s Jubilee Restaurant in Pocono Pines. For more details and to register: www.breastcancerrally.org Volunteer opportunities are also available, please see website for more information. All proceeds of the event stay local, as the Linda Creed Breast Cancer Organization works directly with Dale & Frances Hughes Cancer Center in East Stroudsburg to distribute the funds accordingly.

07/17 – 5th Annual Ice Cream Jog ‘n Hog is back with a Twist! Race Begins: 8:30 AM Shady Brook Farm, Yardley, PA – http://www.jognhog.com/ –

07/28 – WILLOW BROOK HORSE FARM 5K – Willow Brook 5K

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

08/14 – LUMBERJACK TRIATHLON – www.lumberjacktriathlon.com
Are YOU up for a Challenge??? Then join us on August 14th, 2016 for the 5th Annual Lumberjack Triathlon!
The course is designed to highlight the valley’s scenic beauty, the event is a chip timed, out-and-back course beginning at the West Branch Boat Club in Duboistown. The route features an 800 yard open-water swim in the Susquehanna River, followed by a 13.7 mile bike and 5k run segments along paved country roads with river and mountain views.

08/14 – HALF-WIT HALF TRAIL MARATHON – 9:00 AM – Reading, PA

http://www.pretzelcitysports.com/

08/28 – BOUNCING BUNS “CLOTHING OPTIONAL” 7K TRAIL RUN – Palmerton, PA – 10:00 AM

http://www.pretzelcitysports.com/

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

10/09 – Steamtown Marathon – Registration will open at 9:00 a.m. EST on Friday, April 1.

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

http://www.pretzelcitysports.com/

12/11 – 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

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
The young talented runners coming along in our community puts a big smile on my face as I think of the possibilities for our local athletes in the years to come.

I want to tell y’all a little about Stephanie Feeley who is the vision impaired 25 year old woman that ran with me along for the first half of the marathon Sunday.

If memory serves me correctly she was born in Morristown NJ. At 17 she began losing her vision from a genetic eye disease that generally runs in families. She’s the first and only in her family to suffer from the disease.

She works for the Salvation Army in the store on part time basis. She is a Red Cross Volunteer. She REALLY believes in and is dedicated to the work the Red Cross does!

I had only spoken to her on the phone once previous to meeting her Saturday morning for the first time at the expo. She has a very pleasant and positive nature. She had set 2 goals, one to lose 205 lbs. and then run the Red Cross half marathon.

It is very easy now to say I had a sense, a feeling; there was no doubt in my mind what so ever that she would finish the half! She hadn’t been a runner, this half marathon idea popped into her head before she took her first run. On the phone he told me she had run 6 miles once, a friend of hers told me it was 3 miles but let’s not be nitpicky here, 3, 6 whatever! She was far from a seasoned runner and her friends and family evidently held little hope for her. The comment from one friend that caught my attention was “she’s stubborn!” Stubborn can make up for a lot of inadequacies during a marathon!

Sunday morning I picked her up and we began getting to know each other and plan our race strategy. Upon arriving at the school many folks weren’t aware of Stephanie’s story or what was up, it was coming together rapidly and at the last minute. Everyone, EVERYONE, treated her respectfully and kindly and I just can’t put into words how proud I was of this community! You folks helped make Stephanie’s glorious accomplishment happen!

I didn’t know if I would use the shoe string strategy used by Fred Dummar and Ivan Castro or find another. As it turned out Stephanie was able to see the yellow line on the road. It’s interesting that she couldn’t see the white lines. So we lined up on the yellow line which made my job much easier as I basically only had to keep watch for pot holes. Where there wasn’t a yellow line or there were pot holes she would hold my arm.

We lined up at the back and when the gun went off we began a journey that was one of the most rewarding events and lessons of my life. As we ran I read the really neat signs of encouragement to Stephanie along the route, we both benefitted from them! Soon I found myself describing the scenery for Steph, she hung on every word, she asked questions and we chatted constantly.

The kindness shown to Stephanie by other runners, the water station volunteers, and spectators was absolutely awesome. I mean AWESOME!

For what it’s worth, somewhere around 6 or 7 miles the marathon devil grabbed hold of me and I mentioned the thought of her maybe doing the full marathon next year! The words were barely out of my mouth, her reaction was immediate and POSITIVE, and Stephanie was on board!

During our chatter Steph mentioned her concern that some people she counted on didn’t think she was going to able to do this. One person even bet her money that she wouldn’t. She was looking forward to collecting the money but I sensed it hurt her. I explained to her that in life, in running or any athletic event, there’s only one opinion that means anything. Your opinion of yourself. People can support you while other people degrade you, but it is only you who can give up. You can give yourself a reason to continue or you can give yourself an excuse to quit. I told her of my belief that I can quit running and never run another step, but it WILL NEVER BE TODAY! I may quit tomorrow but today I will finish what I’ve started!

As we approached the finish line of the half Stephanie’s friends were waiting to give her a hero’s welcome! With an adrenaline jolt from the excitement over Steph I moved over to the marathon chute and continued slowly down the road with hope complete the marathon.

I got through the next few miles easily thanks to the wonderful memories of the past few hours.

Soon, about mile 17, a guardian angel showed up as Nandi ran out from the stadium to meet me and accompanied me back to the finish line. Nandi is a wonderful woman and I enjoyed her company and her thoughts and dreams as we ran and laughed and enjoyed being alive! If only Mary Ann’s Ice Cream stand would have been open!

Along the way a few others joined and soon we found ourselves in the stadium where we found Stephanie and crew waiting at the finish to give me my finisher’s medal. That was so COOL!

Eleven finished down, the Lord knows how many more to come!

It’s time to get back to TRAINING! Its 20 weeks to Wineglass, 21 to Steamtown.

THIS WEEK & WEEKEND
FROM LISA – Hi All!

Sunday May 22nd we will be meeting in the side lot of the American Ribbon Mill on Ann Street at 7:30 AM. We will go for a run of various distances depending on what the different people would like to do. We will then meet back at the mill at 8:30 for a bike ride. We will set up a few different options for the ride portion as well. Remember this is a Stop and Smell the Flowers paced ride so it will be for all different abilities. Finally we will finish up and meet at Rudy’s at 11:00 for Supers (Bacon wrapped, cheese stuffed hot dogs) and conversation.

Please come out for all or part of the day and celebrate the life of our friend!

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?

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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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