stuff ‘round the mill
“The only way that we can live, is if we grow. The only way that we can grow is if we change. The only way that we can change is if we learn. The only way we can learn is if we are exposed. And the only way that we can become exposed is if we throw ourselves out into the open. Do it. Throw yourself.”
― C. JoyBell C.

In his book The Art of Learning Josh Waitzkin writes of the necessity to take chance, to reach beyond the security and normal physical and learning patterns. He writes of testing limits and pushing through the fear of failure. Josh is a world renowned Chess and Tai Chi master. His book is inspirational; it has been a blessing to read. He delves deeply into the mental and physical aspects of learning to reach our goals in life. He gives deep insight into the build up to intense competition followed by the need to retreat, relax, and heal both the mind and body from competition. The Art of Learning, it is a worthwhile read!

Dr. Tim Noakes reverses his opinion concerning nutrition:

https://barefootrunner.co.uk/tim-noakes-if-youve-got-lore-of-running-tear-out-the-section-on-nutrition

668 Ashley Stumpp 30-34 Female 00:26:13.240 01:19:57.543 00:48:37.440 02:35:32.413
511 Anthony Muscarello 40-44 Male 00:29:53.263 01:17:04.866 00:53:28.996 02:41:38.000
697 Nikki Sabol-Perschy 35-39 Female 00:34:21.573 01:24:30.720 00:54:19.110 02:54:01.343
676 Brian Winot 45-49 Male 00:35:31.463 01:21:31.023 01:03:32.090 03:01:40.090
640 Mark Jefcoat 60-64 Male 00:41:15.680 01:22:20.290 01:02:35.590 03:07:53.486
508 Rodrigo Sagastegui 40-44 Male 00:40:59.490 01:37:58.120 01:15:48.246 03:37:57.466

567 Mary Driscoll 30-34 Female 00:29:26.630 01:32:54.406 00:59:11.466 03:03:49.756
Here you can find the folks I missed

http://rev3tri.com/pocono-mountains/results/

FROM BEN YARRINGTON – The first ANNUAL JACKSON’S HEROES’ 5K AND FAMILY FUN WALK/RUN
This is another story of a community stepping up and taking care of their own. If you can make it, they can use our support.
Warminster Community Park
1100 Veterans Way
Warminster PA 18974
Info can be found here – www.jascksonsheroes5k.org

FROM DARLEEN – Good Morning Rod:
At 9:30 am from Sorrenti Winery, runners, walkers and the community are invited to park at Sorrenti’s and run the 3.1 miles to the Wildlife Preservatory . At 10:00 – 10:15 am – a check will be presented from Pocono Area Running Club to Pocono Wildlife Rehabilitation Center and tours will be offered around the Wildlife Association. After the presentation of the check enthusiasts can run or walk back to the Winery or the Wildlife Preservatory graciously agreed to transport folks back to the Winery in their van. Back at Sorrenti’s they opening early for us this Sunday and preparing wine tasting and pizza.. At Sorrenti’s Wine testing is available for $4.00 and includes a souvenir glass. Oven brick pizza can be purchased from $13.00 to $17.00 for a 12″ pie that can feed two people. (My opinion is this is very good pizza)! There is no fee to run or walk in this event and glorious community moment. I do however need a head count for parking issues and Sorrenti’s needs to know how many people will be having pizza so they can start making them. Please rsvp to leen78@verizon.net or call 570-460-9160 to let me know if you are attending part or all of this great community event. Darleen”
Attached is a flyer for the run on August 21st. If you can attach it to an upcoming email and remind folks it is fast approaching that would be great. Thanks! Darleen
Wildlife Rehab flyer 2016

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

08/14 – 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 (an old time CLASSIC event!)

http://www.pretzelcitysports.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:
08/21 – Pocono Wildlife rehab event run

08/27 – 2nd MOORE TOWNSHIP 5K & 1 MILE FUN RUN
2491 Community Drive, Bath, PA 18014
www.mooretwonship.org

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

http://www.pretzelcitysports.com/

09/03 – POCONO AREA RUNNING CLUB/ KIWANIS – DAYBREAK STROUDFEST 5K Saturday, September 3, 2016 at 8 a.m. Race Director – Marty Alfano – 570-688-7410 – maalfano@ptd.net

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/

09/17 – ABC RACE FOR ME 5K & YOUTH ONE MILE FUN RUN
INFO – jschwartz@greatvalleyymca.org

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

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

11/20 – SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON

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

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
‘If you can’t run with the big dogs, you’d better stay on the porch’

BAH-LONEY!

There is NEVER a time to not TRY to run! Some injuries may mean you probably should not try to run! Like if there’s bone sticking out and you’ve lost a pint or two of blood you may want to consider skipping your next workout maybe two! Other than those circumstances, give running a good try! We must try and try and try again! DON’T GIVE UP! If you wind up walking home, hold your head up high! Walk home with dignity! Do NOT accept a ride!

You can do it! You can improve your fitness and you overall health! I believe in YOU!

Now the BIG DOGS that will be competing at the REV3 this weekend, we may not be able to run with them! But we can cheer for them! We CAN encourage them! We can share in their moments of agony and glory along the race course! We can share the glory of life and the joy of the day’s accomplishments with them! C’mon, let’s get out there along the course and do it!

I went out to try to run last night. My knees have been hurting a lot and I am REALLY slow, sometimes it knocks me down, it turned out I could only walk. But all the while I couldn’t help but think to myself, if ugly people can have sex, slow people can run/walk! It makes me feel better. More about that later…

FROM MIKE CORRELL

http://compuscore.createsend1.com/t/ViewEmail/i/D195EB5E4E409CCB

FROM RALPH BENDER
Thought you might like this article:

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154

THIS WEEK & WEEKEND
LET’S TRAIN! A WHOLE BUNCH!!

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

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:

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

08/14 – 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

08/27 – 2nd MOORE TOWNSHIP 5K & 1 MILE FUN RUN
2491 Community Drive, Bath, PA 18014
www.mooretwonship.org

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

http://www.pretzelcitysports.com/

09/03 – POCONO AREA RUNNING CLUB/ KIWANIS – DAYBREAK STROUDFEST 5K Saturday, September 3, 2016 at 8 a.m. Race Director – Marty Alfano – 570-688-7410 – maalfano@ptd.net

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/

09/17 – ABC RACE FOR ME 5K & YOUTH ONE MILE FUN RUN
INFO – jschwartz@greatvalleyymca.org

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

11/20 SCOTT EWING/YMCA 5K

11/20 – PHILLY MARATHON

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

POCONO BIKE CLUB –

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
Racing, competing, it’s in my blood.
It’s part of me, its part of my life;
I have been doing it all my life and it stands out above everything else.
- Ayrton Senna

The Rev3 Half and Olympic Triathlon

OMG is this going to be spectacular! YES…I MEAN SPECTACULAR! I’m quivering from excitement as I sit and type this! I wish so much that my body was up to training for and competing in this event, but it just isn’t this year!

I am, and hope y’all are, thankful for Revolution3 Triathlon (REV3) Race Series folks and the wonderful folks working and volunteering to make this the best event they possibly can make it be; y’all are a BLESSING to our community and our fine athletes! I can feel the enthusiasm of those who have trained and WILL compete! One of the great rewards of fitness and competition is the feeling of knowing you’re ready and bursting at the seams for the event, the COMPETITION to begin!

For the rest of us, let’s get out and yell and cheer and show everyone how much we appreciate their efforts! There’s an almost limitless number of places to watch and cheer from along the course!

DON’T FORGET TONIGHT – The PBC Tuesday night ride! Leaves from the Stroudsburg High School at precisely 6:05. We have been recently getting a variety of riders (from beginners to fast) so there should be someone to ride with. You’ll regret it if you don’t at least give this ride a chance. Message me if you have any questions.

Oh… And bring a friend (and your helmet)

Last week I had the opportunity to visit with Nikki before she left for Lake Placid. I told her I couldn’t wait to see her beautiful smile after she finishes! Here it is: (I hope!)

THIS WEEK & WEEKEND

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

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:

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

08/14 – 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

08/27 – 2nd MOORE TOWNSHIP 5K & 1 MILE FUN RUN
2491 Community Drive, Bath, PA 18014
www.mooretwonship.org

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

http://www.pretzelcitysports.com/

09/03 – POCONO AREA RUNNING CLUB/ KIWANIS – DAYBREAK STROUDFEST 5K Saturday, September 3, 2016 at 8 a.m. Race Director – Marty Alfano – 570-688-7410 – maalfano@ptd.net

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/

09/17 – ABC RACE FOR ME 5K & YOUTH ONE MILE FUN RUN
INFO – jschwartz@greatvalleyymca.org

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

11/20 Scott Ewing/YMCA 5K

11/20 – Philly Marathon

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
No act of kindness, however small, is ever wasted. –Aesop

FROM TONY – Well it has been one week to digest my wonderful experience in Lake Placid. I arrived on Thursday and reality set in by seeing that the Olympic oval was set up with the Ironman logo everywhere. I checked in to get my bib and timing chip. They weighed me in like it was a boxing match. I didn’t understand why they weighed you in until later on, I’ll get to that part. I went for a easy 1.2 mile swim with some friends in Mirror Lake just to calm the nerves. Not sure my nerves were calm because I swam that loop really fast. On Friday I did a quick bike and short run just to clear the head. Saturday I just relaxed all day. Sunday, race day, I was standing waiting to start the swim thinking how am I going to avoid getting beat up by the other 3000 plus swimmers. The cannon went off and we started to roll into the pristine Mirror Lake. This is a two lap swim. I stayed of the buoy line so I wouldn’t get beat up. Well, I was not the only one thinking that way. I landed up swimming a good first lap and carried that into the second lap. I was happy to get out of the water to be greeted by strippers, the ones who strip your wetsuit off. Now I have to ride 112 miles. This is a two loop course that has a 10 mile climb at the end of each loop. There is a nice 6 mile down hill where my Garmin registered me hitting a speed of 49 mph. This is the most scenic bike ride I have ever done . I reached the last 10 miles of the climb on the first loop where they have the famous baby bear, mama bear and papa bear. The crowd is unbelievable their. They were cheering so loud that I didn’t even know it was a hill I was climbing. I reached town and the crowd is going absolutely insane. Now off onto the second loop. I just settled in and enjoyed the beautiful scenery. About mile 90 I was about ready to get off the bike but I knew I still had that climb back into town. Once again that crowd carried me right into transition. Overal I was satisfied with my bike. Off I go on the run. I took it easy going out. I was trying to enjoy all the people cheering as I was leaving town. About mile5 my stomach started to bother me. By the time mile 8 rolled around I was done with Gatorade and gels. The rest of the race I function on cola and chicken broth. I landed up seeing Nikki Perchy and Jim Deemer, both passed me on the run but stayed to chat with me for a little bit. Mile 13 after already doing a run walk, more walk than run, I was wondering if I could actually finish. I realized at this point that this race is not about skill it’s about mental toughness. You can have all the skills in the world but for an Ironman you need to be mentally tough to make it to the finish and I knew I was tough enough to get to the finish. I sucked it up and worked my way back into town where the crowd was once again going crazy. I finally entered the Olympic oval to hear Mike Reilly say “Anthony Muscarello You Are An Ironman”. After giving my family a huge hug and kiss I decided to hit the med tent. This is where they weighed me again. I had lost 12 pounds, now I understood why they weighed me on Thursday. I was also dehydrated and somehow landed up with hypothermia. I didn’t care I was an Ironman. After about 45 min in the med tent I was fine. I honestly can say I enjoyed every stroke of the swim every peddle of the bike and every step of the run. I had a smile on my face the whole race. I would not change one thing during this journey to becoming an Ironman.

FROM LINDA – Could you please include this in your next update. This years 5k is on Saturday, September 3rd. Technical shirts are available for the first 100 registered.
Also if anyone wishes to volunteer please contact Marty.
Thanks,
Linda

2016 Stroudsfest 5k Race App
FROM SUE – Hi Rod. I got this message from George Halas. He is looking for riders for Tuesday nights
George – From the famous words of the water boy, “you can do it!”
Come out to the locally famous cycling event.. The PBC Tuesday night ride! Leaves from the stroudsburg high school at precisely 6:05. We have been recently getting a variety of riders(from beginners to fast) so there should be someone to ride with. You’ll regret it if you don’t at least give this ride a chance. Message me if you have any questions.
Oh… And bring a friend (and your helmet)

FROM LINDA:
POCONO AREA RUNNING CLUB/ KIWANIS – DAYBREAK STROUDFEST 5K Saturday, September 3, 2016 at 8 a.m. Race Director – Marty Alfano – 570-688-7410 – maalfano@ptd.net
App attached

THIS WEEK & WEEKEND

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:

08/13 – SPRINT FOR SPECIAL SERVICES – 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/

09/03 – POCONO AREA RUNNING CLUB/ KIWANIS – DAYBREAK STROUDFEST 5K Saturday, September 3, 2016 at 8 a.m. Race Director – Marty Alfano – 570-688-7410 – maalfano@ptd.net

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

11/20 Scott Ewing/YMCA 5K

11/20 – Philly Marathon

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
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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    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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