Running the Poconos and Beyond

stuff ’round the mill

“Listen to your body. Do not be a blind and deaf tenant.”
-Dr. George Sheehan

Dr. Sheehan may be right about this but I want to warn you don’t let your body talk to you out loud; folks will begin to avoid you! There have been times around my home when someone yells “dads talkin’ to his self again!” Grammie will yell something like “he only ran a few hours this morning, tell him to go outside and run a few hours, he’ll shut up by the time the sun goes down!” Tell your body to at least keep it down to a whisper! And don’t be touching yourself, or looking at yourself in a mirror too much or folks will REALLY worry about and stay away from you!

Our bodies need and deserve a ton of exercise and sunshine, but everything must be kept in a healthful prospective. Sometimes it’s hard to know the difference between being tired and being lazy. Learning that difference, between tired and lazy, makes ALL the difference in your training and progress and fun.

The absolutely fantastic news is SCOTT EWING was selected in the NYC Marathon lottery! I absolutely love and admire Scott for ALLLL the marvelous works he does for our community! He truly deserves the hard work, the hard training, the stress and frustration, and the GLORIOUS SATISFACTION of running the New York Marathon! Oh boy, the bad news is there is now a good chance the entire Manhattan Island may now sink, it’s surely a goner now…

There is a rumor that the Silvernale’s are attempting to escape Monroe County. WE ALL HOPE YOU FAIL INGRID AND JEFF! YOU’RE LOVED, NEEDED, AND WANTED HERE!! Put the word out, nobody buys their house! Who is the realtor, we gotta have a have a talk with her/him!

I haven’t found the results for 5TH ANNUAL JOSH MILLER 5K RUN/WALK yet. I’ll send them when I can. It was a GREAT morning for racing and for our community as well as the Miller family! For those that couldn’t make it, WE MISSED YOU!

NEW EVENT LISTING FROM HOWIE:
06/23 – the I’ve Got Your Six 6k and Memorial Mile is open to runners and walkers of all ages and abilities.
BANGOR MEMORIAL PARK – Schedule of Events
7:00 AM Race Day Registration / Packet Pickup
8:00 AM 6k Start
9:00 AM 6k Awards
9:30 AM 1 Mile Start
10:00 AM 1 Mile Awards
INFO AT: http://www.ivegotyour6k.org/about-the-race.html – The contact there is Mark Baylis – 570-994-5188

THIS WEEK & WEEKEND:
FROM DON JEWELL – Rod, Bill and I hope to do the RHS Saturday. We will meet at the mill between 7 and 730 and jog to the 25 mile mark. Any one that wants to join us is welcome. This is a go as you please training run and you can run, walk or crawl at any pace you want but you have do the schedule walks. No one will be left behind. So come on down and do the RHS.
FROM ROD – Don isn’t explaining, the RHS is the loving and endearing term Don and Bill came up with for the way I run, the Rod Hasker Shuffle. Itze, be QUIET! This could change Steamtown into a race to the death, we’ll see who’s shuffle is enoughful!.

06/20 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets
06/23 – the I’ve Got Your Six 6k and Memorial Mile is open to runners and walkers of all ages and abilities.
BANGOR MEMORIAL PARK – http://www.ivegotyour6k.org/about-the-race.html Mark Baylis – 570-994-5188

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 – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

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

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

If you wish to be added or removed from “stuff ’round the mill” send me an email.
PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:
06/20 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets
06/27 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets
06/29 – THE ROTARY CLUB OF THE POCONO MOUNTAINS 5K at Skytop Lodge, The Rotary Club of the Pocono Mountains will hold its 2013 Run with the Rotary 5K on Saturday, June 29 at Skytop Lodge. The event will begin at 8:00 a.m. You may register online at www.active.com , keyword “Skytop.” www.timberhilltiming.com/QVRoosterRun.html
07/04 – Pocono YMCA Freedom Festival 5K
07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php
07/13 – The 4TH ANNUAL TA-TA TROT, 5K RUN/WALK – www.tatatrot.com
07/13 – QUIET VALLEY ROOSTER RUN – 5k – 9:00 Am http://timberhilltiming.com/QVRoosterRun.php
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE

stuff ’round the mill
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
Steve Prefontaine

I really like the way Prefontaine thought. I REALLY like the way he trained and competed, he trained with reckless abandon, and he raced with furry both on his face and in his heart! From what I’ve read and heard about him I believe he had a quality in his brain, in his heart that wouldn’t allow him train or compete anywhere but out front. To be blessed or perhaps cursed with that quality probably meant that dying as young as he did was a blessing because age slowly moves a person father and father back in the pack, age will not be denied. Perhaps living longer and aging would have tempered Steve’s compulsion to lead every step of a race. He lost many races, but I haven’t read or heard about him blaming anyone for his losses.

There are few gifted and truly dedicated individuals like Steve Prefontaine to be found. Most of us can find many things and or people to blame for our lack of dedication to train and compete as we wish we could. Common problems we can blamed are my knee, my foot, my job, my wife/husband, my kids, my back, my age, my ?, my ?, my? The list goes on and on. Myself, I have a bunch of reasons, some simply bad habits that keep me from training enough. I hear talk of people who have time for facebook and twitter, how in the world does anybody today find time for those thingies!?!?

The road to fitness is a rocky one with many barricades to break through. C’mon out to the mill and or the Y, there is a growing and blooming community of dedicated and magnificent folks here to help you break down your barriers and your fears of inadequacies. We will help you and together we will have fun!

I MENTION THE Y AND THIS JUST CAME IN MY MAIL BOX, THE YMCA IS A MAGNIFICENT PLACE, AND HERE IS A LITTLE OF THEIR STORY:

SUPPORT THE Y. STRENGTHEN YOUR COMMUNITY.

The Y is the unparalleled cause for strengthening community because we are the community. We believe that lasting personal and social change can only come about when we all work together to invest in our kids, our health and our neighbors. That’s why at the Y, strengthening community is our cause. You can help by attending out 5th Annual Golf Outing on Thursday, June 20th at Shawnee Inn & Golf Resort. Proceeds from this event go to help the Y continue to support the community. Registration is at 9:30am and the 4 person Scramble tournament will begin at 11am. You will have the opportunity to golf with professional athletes and local celebrities. Don’t golf but want to support the Y’s cause, go to www.biddingforgood.com/poconoymca/celebritygolf and bid in our online auction or make a donation. Our auction is full of sports memorabilia, vacation packages, gold items and much more. To reserve a spot or if you have any questions please call 570-421-2525 ext 123.

Here is an excellent article on hill workouts:

http://www.brianmac.co.uk/hilltrain.htm#ref

THIS WEEKEND:

06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day
Doug Wagner Race Director.

06/15 – MILL RATS DUU TUU – Saturday at 7am Mill Rats Duu Tuu – 2 mile run followed by a 17 mile bike (Rim Rock course) and then repeat the fat 2 mile run. Please join us if you care to and alter the distances and speed to suit you!
TO ANYONE THAT MAY FEEL THEY CAN’T HANDLE THIS, PLEASE COME ALONG. YOU WILL NOT BE LEFT BEHIND NOR WILL YOU BE A BURDEN! I PROMISE!

06/16 – 5TH ANNUAL JOSH MILLER 5K RUN/WALK

Let’s fill the whole block from 8th to 9th streets with happy smiling faces!

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 – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

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

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

If you wish to be added or removed from “stuff ’round the mill” send me an email.
PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:
06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day Doug Wagner Race Director.
06/16 – 5TH ANNUAL JOSH MILLER 5K RUN/WALK
06/20 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets
06/27 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets
06/29 – THE ROTARY CLUB OF THE POCONO MOUNTAINS 5K at Skytop Lodge, The Rotary Club of the Pocono Mountains will hold its 2013 Run with the Rotary 5K on Saturday, June 29 at Skytop Lodge. The event will begin at 8:00 a.m. You may register online at www.active.com , keyword “Skytop.” www.timberhilltiming.com/QVRoosterRun.html
07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php
07/13 – The 4TH ANNUAL TA-TA TROT, 5K RUN/WALK – www.tatatrot.com
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE
Do 1, 2, 3 or 4 walls all for the same registration fee $0
_________________

04/06 – KUTZTOWN FOOLS 10M RUN – http://kutztownfoolsrun.com/
04/06 – GARDEN SPOT VILLAGE MARATHON – www.GardenSpotVillageMarathon.org.
04/13 – BELVIDERE FOX TROT 5K & 1 MILE COMMUNITY WALK – http://foxtrot5k.org/registration.html
04/15 – BOSTON – www.baa.org/
04/20 – SYBIL LUDINGTON HISTORICAL RUN 50K http://www.runner.org/sybil on this course at 22.8 miles, there is a tiny cemetery where famous bestseller author of “The Complete Book of Running”, James Fixx is buried.
04/21 – LAKE WARAMAUG ULTRAS – 50K, 50-miles & 100K – Time: 7:30 a.m. Cost: $55 (before 4/22) Venue: Lake Waramaug State Park CT – Race Director – Carl Hunt [p] 860-355-8847 huntcarl@sbcglobal.net
04/27 – MOVING TOGETHER 5K AND KID’S FUN RUN – http://www.knowltonschool.com/gym.htm
04/28 – LEHIGH VALLEY HALF MARATHON & 5K; Allentown www.lehighvalleyhalfmarathon.com
04/28 – ORANGE COUNTY CHOPPERS 5k / 10k – http://www.runner.org/occchoppers/
05/04 – 22ND ANNUAL CENTENNIAL SCHOOL 5K Run/2 Mile Walk Saturday, 10:00am, Lehigh University Goodman Campus – http://centennial.coe.lehigh.edu/
05/05 – LAW DAY – 30 YEARS
05/05 – BROAD STREET RUN – http://www.broadstreetrun.com/
05/18 – BROOKLYN HALF Marathon – http://www.nyrr.org/races-and-events/2013/brooklyn-half-marathon
05/19 – POCONO MARATHON – www.poconomarathon.org/
05/27 – TORTISE & THE HARE – http://www.tortoiseharerace.org
06/01 – GOD’S COUNTRY MARATHON – http://www.visitpottercounty.com/static/index.cfm?contentID=112
06/08 – LAUREL HIGHLANDS 70.5 miles and 50K – http://www.laurelultra.com/
06/14 & 15 – TARC 50 & 100 MILE ENDURANCE RUN – http://ultrasignup.com/register.aspx?did=18276
07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
10/20 – HAMBLETONIAN ® MARATHON & GOOD TIME TROTTERS RELAY http://www.hambletonianmarathon.com/
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series

stuff ’round the mill

“Having a true faith is the most difficult thing in the world. Many will try to take it from you.”

Steve Prefontaine

FROM ANGELA M. TULLO – Good morning!

Just a reminder that the Josh Miller 5K will be held on Sunday, June 16th. Race day registration begins at 7:00 AM at the 800 block of Main Street, in front of Dunkin Donuts. The race will begin at 8:00 AM and run through Stroudsburg boro and end on Sara Street.

Proceeds from this event will benefit Northampton Community College Criminal Justice Majors/Monroe Campus, Tannersville.

Please feel free to help spread the word. If anyone has any questions please feel free to email me at AngelaTullo@verizon.net or call 570 213 2882.

Thank you so much!

Have a great day,

Ange

FROM ROD – The JOSH MILLER has become more than about Josh, it has grown to include additional fallen police officers. As a running community, not to mention our community at large, if we have a MUST EVENT…THIS IS IT! All the officers that can be here to participate will be here. All the officers that are available to watch over us will be here.

In year one of this event Scott Ewing and I had a plan to have some of us civilians take place of the officers watching over us so they could walk run in the event. I proudly, with Scott watching close by, approached Bob Wertz with this plan we were so proud of and he looked back at me oh so firmly in the eyes and said, “they are in uniform!” In that instant I came to better understand it is not a normal job, to be in UNIFORM means more. Perhaps we who are not called to serve and protect can’t have a full understanding of what makes a good policeman; I’d like to think I can but my suspicion is that these men and women are called to a higher standard then we who they watch over can fully appreciate. Any of us can lose our lives in an accident at work, our police officers have made the commitment that in order to protect the public, if necessary, they will stand between us and evil and give their lives on our behalf.

Sunday many officers will be participating and watching over us all at the same time. Let’s show them our faith in them, our honor for them, which will hopefully, make their decision to serve and protect a little bit more worthy of the risks they take. Let’s make the Miller Family and all the families that have lost loved ones see our care and love for them. The fact that I recently learned that Phil Barletto a PARC member and a man I admire greatly as a runner and as a man has retired from the PA State Police causes me to think of those who have kept us safe and how we owe them a continuing debt of gratitude!

We owe so many fine officers our gratitude! Is it too much to ask that all of us be present, and offer our smiles, our handshakes, and our sincere thanks? Please be there, oh yeah, I promise you won’t be last!

THIS WEEK AND WEEKEND:

06/11 – Standard YMCA running program PLUS a hill workout for those who care to join us.

06/12 – The SPIRIT OF THE MARATHON II at 7:00 pm on Wednesday, June 12 at Cinemark in Stroud Mall. Questions email Darleen at leen78@verizon.net

06/13 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 13, 20 and 27

06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK

The race will be held on June 15, 2013 at Wilson Area High School in Easton

Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day

Doug Wagner Race Director.

06/15 – MILL RATS DUU TUU – Saturday at 7am I will be beginning our old Mill Rats Duu Tuu program once again and everyone is invited to join in. My plans are to do a fat 2 mile run followed by a 17 mile bike (Rim Rock course) and then repeat the fat 2 mile run. Please join me if you care to and alter the distances and speed to suit you!

06/16 – 5TH ANNUAL JOSH MILLER 5K RUN/WALK

WHAT AM I MISSING? Don’t be bashful, I miss stuff sometimes repeatedly. NEVER ON PURPOSE, ALWAYS THROUGH MY LACK OF ATTENTION TO DETAIL!

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 – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

UNLIMITED PERSONAL TRAINING – 1240 North 9th St. Stroudsburg, PA Across from Grey Chevrolet on rt 611.

570-242-8910 – Kelly Scot Smith

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

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

PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:

06/12 – The SPIRIT OF THE MARATHON II at 7:00 pm on Wednesday, June 12 at Cinemark in Stroud Mall. Questions email Darleen at leen78@verizon.net

06/13 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 6, 13, 20 and 27

06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK

The race will be held on June 15, 2013 at Wilson Area High School in Easton

Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day

Doug Wagner Race Director.

06/16 – 5TH ANNUAL JOSH MILLER 5K RUN/WALK

06/20 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets

06/27 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets

06/29 – THE ROTARY CLUB OF THE POCONO MOUNTAINS 5K at Skytop Lodge, Registration on active.com

07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html

07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php

07/13 – The 4TH ANNUAL TA-TA TROT, 5K RUN/WALK – www.tatatrot.com

07/14 – BOILERMAKER – http://www.boilermaker.com/

07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA

07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/

07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/

08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/

08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com

08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/

09/08 – VIA MARATHON – http://www.viamarathon.com/

09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/

09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org

09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.

10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine

Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html

10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1

10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/

11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com

12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series

12/07 – THE QUADRUPLE WALL CHALLENGE

stuff ’round the mill

I’ve been asked by a number of folks about how to structure a hill repeat workout. Here are Hal Higdon’s recommendations:

Hill Training: Hill training in this program is scheduled for every third Tuesday for Advanced-II runners, once every fourth Thursday for Advanced-I runners. I alternate hill training with tempo runs and interval training mainly to provide you with some variety in your training. If you want to juggle the workouts for your convenience, feel free to do so. Even though your marathon of choice has a flat course (i.e., Chicago), hill repeats can be an important part of your training, because running hills will strengthen your quadriceps muscles. Also, there is less impact running up a hill than running fast on the flat. If your planned marathon is on a hilly course, you might want to run more than the half dozen hill workouts I’ve included in the advanced schedule. Best choice would be to substitute hill repeats for some, if not all, of the interval workouts. And/or do your tempo runs over a hilly course–if one is available to you. The speed benefits of hill training are similar to those for interval training on the track (below). Olympic champion Frank Shorter refers to hill training “as interval training in disguise.” Select a hill about a quarter-mile long, but don’t worry about the pitch or the exact distance. Run up hard, as hard as you might during a 400 track repeat. Then turn and jog back down, repeating the uphill sprints until finished. If you plan to run a marathon with more downhill than uphill running (such as Boston), do some of your hill repeats down as well as up. This will condition your muscles to absorb the shock of downhill running. But don’t overdo it; otherwise you’ll increase your risk of injury. When I do hill repeats to get ready for Boston, I generally do two up to one down (2/1), but you might want to begin with 3/1 as your ratio.

Rod – I will be at the YMCA tomorrow evening at 6 pm to work with anyone who would like to do a workout of this nature. What we will do is the first half of the Y 5K route to loosen up, then we’ll head up 611 on the south bound dirt mound (intersection of 191 & 611) and do 4 repeats as Hal describes. Then we’ll d the last half of the Y 5K course for cooling down, this should amount to approximately a fat 5 miles. As always everyone is invited to join in or not.

MILL RATS DUU TUU – Saturday at 7am I will be beginning our old Mill Rats Duu Tuu program once again and everyone is invited to join in. My plans are to do a fat 2 mile run followed by a 17 mile bike (Rim Rock course) and then again the fat 2 mile run. Please join me if you care to and alter the distances and speed to suit you!

stuff ’round the mill
“Man imposes his own limitations, don’t set any” – Anthony Bailey

ALL COMER – Last evening was a beautiful night for running! There was a light drizzle, cool air, low humidity and no pollen in the air. What was in the air was a heapin’ helping of all the facets of running and field events spirits as kids from a few years old through 60+ years of age ran and jumped and threw their best! We also got to see a fine exhibition of soccer as a scrimmage was being played. Parents and grandparents and watched with pride and anticipation urging their youngsters to do their very best. I think the All Comer meets are pretty close to Grandparents Heaven! On one hand we grandparents want our grandchildren to have all the comforts life can offer; on the other hand we know the struggles of athletic competition add richness, fullness to their lives that will help them when life throws them. And the event staff are a blessing to this community and to our kids!

NEW EVENT LISTING: FROM MARTA GOUGER
4th Annual Ta-Ta Trot 5K Run/Walk to benefit
Geisinger’s Marie Lamey Fund and Pennsylvania Breast Cancer Coalition

SUNBURY – The 4th Annual Ta-Ta Trot, a 5K Run/Walk, will be held 8:30 a.m. on Saturday, July 13th, during the Sunbury Celebration on North Fourth Street (next to the YMCA). The event will benefit the Geisinger Marie Lamey Fund and Pennsylvania Breast Cancer Coalition.

Attendance expected is 1,300+. In 2012, 981 trotters participated raising $43,162.79 for breast health awareness.

LIVE Broadcast with Y106.5 starts at 7AM. Speakers during the opening ceremonies include Dr. Victor Vogel, Director of Geisinger’s Breast Medical Oncology/Research, and Pennsylvania Breast Cancer Coalition’s Dolores Magro, Director of Patient Advocacy, will speak during the opening ceremonies which kick-off at 7:50 a.m.

A donation of $25 for teens/adults, and $15 for kids is required for participation. Performance T-shirts are guaranteed for those that register before June 13th and a $5 day-of registration premium will be added. Additional Performance T-shirts are $15 and Pink Ribbon Recognition signs honoring survivors are available for $10.

Prizes will be awarded to 1st, 2nd and 3rd place runners in various age and gender categories as well as Overall Male and Female awards are planned. Team awards given for the most money raised, most trotters, and best dressed. All participants will be eligible for various door prizes given by local businesses.

For more information, to sponsor the event, or to register, call 570-214-5066 or visit www.tatatrot.com

Marta Gouger
Senior Editor for Local and Digital News
Pocono Mountains Media Group
511 Lenox St.
Stroudsburg, PA 18360
www.poconorecord.com
www.twitter.com/MartaGouger
Office: (570) 420-4343
Fax: (570) 421-6284
Cell: 570-369-3413

FROM ROD – I am thankful for breast cancer events that include men and children! It took 6 years for breast cancer to beat my mother into submission and steal her life away. My wife and children supported my mother, and me, as I stood by her and my father and on occasion made difficult decisions they simply couldn’t deal with. My mothers’ breast cancer battle was suffered by her entire family, she may have endured all the physical pain but we suffered a full share of her agony and suffer with losing her to this very day! Breast cancer in not just a woman’s fear, it is a fear equally shared by we men and children who care about and love the unfortunate female cancer victims! Please don’t shut us out!

THIS WEEK AND WEEKEND:

06/08 – LAUREL HIGHLANDS 70.5 miles and 50K – http://www.laurelultra.com/

06/08 – MILFORD TO HIALEAH ON THE MCDADE TRAIL. No fees, no sign up, just join us for 50K of delightful adventure. We will meet at Hialeah at 6am and truck to Milford. Please let me know if you’re doing a bit or all of it. Run, walk, or cycle it’s all your choice. We got us at least one trail animal just loaded and ready to blast it from one end to the other. Please drop me a note and let me know your coming so I can prepare supplies! Bill Gaa has reported one bridge out but I am very familiar with it and it’s at a spot we can easily adjust to.
Question, WILL WE RUN/BIKE RAIN OR SHINE? I will be there, will you!? This may be renamed THE MILFORD TO HIALEAH MUD ‘N’ BLOOD SURVIAL RUN/RIDE.

Both Sat & Sun the Mill Rats will be scurrying the roads and trails as usual! We need you and your smile to join with us as we spread the rat gospel message; A RUNNIN’ RAT IS A HAPPY RAT!

Monday marks 18 week to STEAMTOWN! Let the training continue!!!!!!!!!!!!!!!!!!!

WHAT AM I MISSING? Don’t be bashful, I miss stuff sometimes repeatedly. NEVER ON PURPOSE, ALWAYS THROUGH MY LACK OF ATTENTION TO DETAIL!

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL on ANN STREET in Stroudsburg
Mill Rats run/walk/cycle – 7:30 AM daily – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

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

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

If you wish to be added or removed from “stuff ’round the mill” send me an email.
PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:
06/06 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 6, 13, 20 and 27
06/08 – Milford to Hialeah McDade Trail 50K meet at 6am at Hialeah.
06/12 – The SPIRIT OF THE MARATHON II at 7:00 pm on Wednesday, June 12 at Cinemark in Stroud Mall. Questions email Darleen at leen78@verizon.net
06/13 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 6, 13, 20 and 27
06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day
Doug Wagner Race Director.
06/16 – 5th Annual Josh Miller 5K Run/Walk on Sunday
06/20 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 6, 13, 20 and 27
06/27 – ESU Sets Brian McClanahan Summer All-Comer Track & Field Meets – June 6, 13, 20 and 27
06/29 – THE ROTARY CLUB OF THE POCONO Mtns 5K at Skytop Lodge, Registration on active.com
07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html
07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE

Tomorrow the 42 edition of the All-Comer Meets event started by and named for Dick DeSchriver will start. I keep talking about and thinking about writing the history of this community but it isn’t happening so far for several reasons. One thing that keeps me from starting is that I’ve only been a member of this running community for about 21 years, there’s SO MUCH history I don’t know. I just learned from Coach Koch that the name was changed to Brian’s name because he was an East Stroudsburg HS grad who held numerous ESU school records and 3 weeks before graduation he was killed in a car accident. There is so much to learn before writing our running communities history. What I do know is that if I were going to write this running communities history I am convinced it would have to begin with Dick DeSchriver! From all the kind comments people make about him, I have come to believe he is a man of vision, a man who has filled the lives of all who worked and played with him with inspiration by and through his leadership. I believe Coach DeSchriver began a work at East Stroudsburg State Teachers College that continues today in the nature of his spirit through Coach Koch, Coach Merli, Coach Michelle Frayne, and Coach Karen Gaita.

I was introduced to All-Comer Meets through a bike ride 16 or 17 years ago. I was chugging along on my old mountain bike when I saw the assembly of folks on the ESU track. Yeah, that was during the good old day s when the track was cinder or gravel. I rode over to a spot where I had a good view of what was going on and actually was quite close to some of the competitors. I immediately began cheering for the kids; some kids appeared to be as young as 5 or 6 while other kids could have been in their 60′s or 70′s. The enthusiasm of these kids was catching. I didn’t know any of the coaches or folks guiding the event but it was obvious they were instructing as well as conducting the races. There weren’t many spectators but those that were there were have a great time! Soon one of the youngsters came over close to me and said “hey misters, thanks for cheering for us, aren’t you going to run any event tonight?” I replied no I’m just watching and the kids said, “why don’t you come back next week and run with us!” I did return, I didn’t run, it took me a while to overcome the fear of looking foolish, and then the desire of taking part outweighed my foolish fears!

I don’t care what you have planned to do on the Thursday evenings of 6/06-13-20-27 it won’t outweigh the joy, the sense of pride, and satisfaction you will find by running with us or watching and cheering for us, please come and join with us. We need you to help us keep the “DeSchriver Spirit” and the memory of Brian McClanahan alive!

FROM THE ESU WEBSITE:

East Stroudsburg University and Emrey Track & Field Association

2013 Brian McClanahan Summer All-Comer Meets

In June 1971, Dick DeSchriver (ESU Track & Field Coach) started the summer all-comer meets. They quickly gained popularity, with 200-300 participants on average. In 1986, the meets were renamed in honor of Brian McClanahan; and in the early 1990’s, with the help of Bill Donahue (Emrey Track & Field Assoc.), the series was expanded to the Lehigh Valley. We’ve had over 34,000 entries (many who got their start in track and field at these meets) over the years, and we all thank Coach DeSchriver for his efforts and interest.

The summer all-comer meets are dedicated to Brian McClanahan, an outstanding middle-distance runner at East Stroudsburg University, who was killed in an auto accident in November 1985. At the time of his death, Brian owned or shared seven school records at the University. He had begun his running career at the age of twelve by competing in these all-comer meets, and he continued to run each summer throughout his high school and college career.

Our throwing events have been moved to the corner of Normal/Greene St. (Behind Dansbury Cafeteria)

Dates: Thursday—June 6, 13, 20, and 27

Sites: East Stroudsburg University all-weather outdoor track (1/4” or less spikes)

Starting Time:

5:45 PM (field events)

6:00 PM (running events)

Entry Fee: $3 per entry (done at the meet), $15 season pass (individual), $20 season pass (kids), and $30 season pass (family). Large groups or team rate (Contact Joe Koch)

Age Groups for Boys and Girls:

4 and under 9-10 15-18

5-6 11-12 Open (19-39)

7-8 13-14 Master (40 & Above)

Events:

5:45 PM 6:30 PM*

Shot Put Triple Jump

Long Jump Discus

Pole Vault

Hammer

6:00 PM 7:00 PM*

3000 Meters Softball Throw (Football Field)

110 High Hurdles (42” or 39”) Men Javelin

100 High Hurdles (33”) Women High Jump

100 Meters

1500 Meters

400 Meters

50 Meters

800 Meters

4×100 Relay

400 Hurdles

200 Meters

* Approximate times—will follow other events

– If there is sufficient interest, we will schedule any events not listed above

– Implements not provided

Awards: Ribbons to all finishers in each age group

Inclement Weather: No rain dates

· For further information on the summer all-comer meets at ESU, please contact Joe Koch, Track & Field Coach, ESU, East Stroudsburg PA 18301; phone (570) 422-3054 or e-mail jkoch@po-box.esu.edu

· The Emrey Track & Field Association will also be hosting meets in the Lehigh Valley in June and July. For more information on those meets, check Emrey web-site.

· ESU will host a Speed/Track & Field camp (covering all events) on July 7-10 and a X-C Camp Aug 4-8. Please call Joe Koch (570) 422-3054 for more information.

· Please visit our website at esuwarriors.com and click on Track and Field or Cross Country. On the right hand side is a link to our camp info.

Directions: Take Exit 51 (East Stroudsburg/ESU) off of Route 80. At the top of the ramp, turn right on to Prospect Street. Proceed through the light to your first right (Center Street). Take a right on to Center Street. At the second stop sign, the stadium will be on your right.

stuff ’round the mill
“It is better, I think, to begin easily and get your running to be smooth and relaxed and then to go faster and faster.”
- Henry Rono

FROM ROD – What Henry said!!!!!!!!!!!!!!

WEEKEND RESULTS:

IRONMAN 70.3 HAWAII – Here’s one I missed:
MACKISOC, Noel USA 00:39:46 02:46:27 01:56:36 05:28:41 13 209
Noel is a NJ native who now lives in Hawaii and is brother of Paige Makarevich

FROM DEBBIE LENNOX:
NAV-E-SINK OR SWIM Dan Rusk did the 1.2 miles loop in 34:07.
Debbie was 6th overall female on the 2.4 mile division in 54:16.
Dan was hoping to get in some surfing while we were at the shore, but there were teeny tiny waves. I’ve seen bigger chop on the Delaware on a windy day, so we just came home.
It was a perfect day for a swim!

GOD’S COUNTRY MARATHON – http://www.visitpottercounty.com/static/index.cfm?contentID=112
HALF MARATHON
10 3 Brian Rasley, 50, Bangor, PA 1:46:43 8:09

MARATHON
1 Bryan Morseman, 27, Addison, NY 2:41:05 6:09 (second at the RFR in 2:26:03
24 1 Neil Policelli, 63, Bangor, PA 3:48:44 8:44
48 2 Bryanna Villiano, 22*, Bangor, PA 4:26:14 10:10
49 3 Julie Villiano, 52*, Bangor, PA 4:26:14 10:10

INDEPENDENCE TRIATHLON – http://www.piranha-sports.com/Results/ResultsAll.aspx?RaceID=692
Description: 1/4 Mile Swim~10 Mile Bike~2 Mile Run
Lake Nockamixon State Park – Quakertown, PA
Race Category: Sprint Triathlon
28 Shilling, Jocelyn Saylorsburg PA 52 F F50-54 Tri Pocono Multisport Club 0:49:48 1st in age 205
146 Guardo, Matt Stroudsburg PA 51 M M50-54 Tri Pocono Multisport Club 1:00:46 414
218 Wilson, Kelly Stroudsburg PA 51 F F50-54 Tri Pocono Multisport Club 1:04:47 198
313 Baldi, Fred Buck Hill Falls PA 51 M M50-54 Tri Pocono Multisport Club 1:10:47 426
347 Nicholls, Rhonda Henryville PA 54 F F50-54 1:13:50 196
375 Lynch, Jean Stroudsburg PA 55 F F55-59 Tri Pocono Multisport Club 1:17:33 210
387 Payne, Debra Roseto PA 40 F F40-44 Tri-Life 1:19:26 152
410 Filipkowski, Kimberly Stroudsburg PA 42 F F40-44 1:25:07 151

THIS WEEK AND WEEKEND:

06/08 – LAUREL HIGHLANDS 70.5 miles and 50K – http://www.laurelultra.com/
06/08 – MILFORD TO HIALEAH ON THE MCDADE TRAIL. Join us for 50K of delightful adventure. We will meet at Hialeah at 6am and truck to Milford. Please let me know if you’re doing a bit or all of it. Run, walk, or cycle it’s all your choice. We got us at least one trail animal just loaded and ready to blast it from one end to the other. Please drop me a note and let me know your coming so I can prepare supplies! Bill Gaa has reported one bridge out but I am very familiar with it and it’s at a spot we can easily adjust to.

WHAT AM I MISSING?

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL on ANN STREET in Stroudsburg
Mill Rats run/walk/cycle – 7:30 AM daily – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

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

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

If you wish to be added or removed from “stuff ’round the mill” send me an email.
PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:
06/08 – Milford to Hialeah McDade trail 50K day & start time to be determined.
06/12 – The SPIRIT OF THE MARATHON II at 7:00 pm on Wednesday, June 12 at Cinemark in Stroud Mall. Questions email Darleen at leen78@verizon.net
06/15 – WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day
Doug Wagner Race Director.
06/16 – 5th Annual Josh Miller 5K Run/Walk on Sunday
07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html
07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE
Do 1, 2, 3 or 4 walls all for the same registration fee $0
_________________

04/06 – KUTZTOWN FOOLS 10M RUN – http://kutztownfoolsrun.com/
04/06 – GARDEN SPOT VILLAGE MARATHON – www.GardenSpotVillageMarathon.org.
04/13 – BELVIDERE FOX TROT 5K & 1 MILE COMMUNITY WALK – http://foxtrot5k.org/registration.html
04/15 – BOSTON – www.baa.org/
04/20 – SYBIL LUDINGTON HISTORICAL RUN 50K http://www.runner.org/sybil on this course at 22.8 miles, there is a tiny cemetery where famous bestseller author of “The Complete Book of Running”, James Fixx is buried.
04/21 – LAKE WARAMAUG ULTRAS – 50K, 50-miles & 100K – Time: 7:30 a.m. Cost: $55 (before 4/22) Venue: Lake Waramaug State Park CT – Race Director – Carl Hunt [p] 860-355-8847 huntcarl@sbcglobal.net
04/27 – MOVING TOGETHER 5K AND KID’S FUN RUN – http://www.knowltonschool.com/gym.htm
04/28 – LEHIGH VALLEY HALF MARATHON & 5K; Allentown www.lehighvalleyhalfmarathon.com
04/28 – ORANGE COUNTY CHOPPERS 5k / 10k – http://www.runner.org/occchoppers/
05/04 – 22ND ANNUAL CENTENNIAL SCHOOL 5K Run/2 Mile Walk Saturday, 10:00am, Lehigh University Goodman Campus – http://centennial.coe.lehigh.edu/
05/05 – LAW DAY – 30 YEARS
05/05 – BROAD STREET RUN – http://www.broadstreetrun.com/
05/18 – BROOKLYN HALF Marathon – http://www.nyrr.org/races-and-events/2013/brooklyn-half-marathon
05/19 – POCONO MARATHON – www.poconomarathon.org/
05/27 – TORTISE & THE HARE – http://www.tortoiseharerace.org
06/01 – GOD’S COUNTRY MARATHON – http://www.visitpottercounty.com/static/index.cfm?contentID=112
06/08 – LAUREL HIGHLANDS 70.5 miles and 50K – http://www.laurelultra.com/
06/14 & 15 – TARC 50 & 100 MILE ENDURANCE RUN – http://ultrasignup.com/register.aspx?did=18276
07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
10/20 – HAMBLETONIAN ® MARATHON & GOOD TIME TROTTERS RELAY http://www.hambletonianmarathon.com/
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE

stuff ’round the mill

Some early WEEKEND RESULTS:
HAWAII 70.3 IRONMAN

http://www.ironman.com/triathlon/events/ironman-70.3/hawaii.aspx#axzz2V3ptUE7T

Name Country Swim Bike Run Finish Div. Rank Overall Rank
WINOT, Brian
USA 00:41:41 03:15:54 03:04:29 07:10:04 182 1038

SAGASTEGUI, Rodrigo
MEX 00:48:36 03:17:54 02:49:31 07:07:06 178 1009

JEFCOAT, Mark
USA 00:59:46 00:00:00 00:00:00 00:00:00 – –

I hope to get a race report when the guys get back. The heat and humidity there must have been a bear! We didn’t have weather here locally to help our guys be ready for what they experienced yesterday! Great work guys we are proud of all three of you!!!!

FROM WOODY (from rod – look at the 11 year old in 3rd overall with a 19:19!!)
SLATE BELT YMCA 5K RUN & FUN WALK
Blue Valley Farm Show Grounds – June 1, 2013

Place Name Age Sex Club Time Pace
===== =================== === =============== ========== ======= =====
1 Ty Smith 16 M 18:35 6:00

2 Cullen King 16 M 19:06 6:10
3 Michael Leszcynski 11 M 19:19 6:14
4 Christopher Marozzi 46 M 19:32 6:19
5 Mike Leszcynski 49 M 19:57 6:27
6 Nick Valletta 17 M 20:01 6:28
7 Patrick Guerro 17 M 20:20 6:34
8 Lee Miller 53 M 20:51 6:44
9 Samuel Shiroff 37 M 21:09 6:50
10 Louis Juran 62 M 21:22 6:54
11 Nicholas McCoy 09 M 21:44 7:01
12 Angelina Biondo 16 F 22:00 7:06
13 Tom Ducatte 59 M 22:40 7:19
14 Phil Giaquinto 60 M 22:44 7:20
15 Karl Richter 18 M 22:49 7:22
16 Lou Camilletti 58 M 22:56 7:24
17 Jorge Gaston 51 M 23:00 7:26
18 Mikala Leszcynski 13 F 23:31 7:35
19 Taylor Smith 16 F 23:44 7:40
20 Henry Talero 47 M 24:14 7:49
21 Nick Pope 38 M 24:33 7:56
22 Christian Jackson 21 M 24:37 7:57
23 Melissa Orwan 40 F 25:34 8:15
24 Kylee Will 12 F 25:47 8:19
25 Jose Willia Talero 45 M 25:47 8:20
26 Jessica Wagner 36 F 26:08 8:26
27 Ashley Jones 17 F 26:16 8:29
28 Christine Hendersho 32 F 26:26 8:32
29 Janelle Hofer 22 F 26:39 8:36
30 26:46 8:38
31 Steven Anderson 56 M 26:51 8:40
32 Lynn MacLeod 39 F 26:55 8:41
33 Stephen Peifly 31 M 26:57 8:42
34 Steven Hahn 42 M 28:13 9:07
35 Kenneth King 40 M 28:21 9:09
36 Alyssa Borger 23 F 28:27 9:11
37 Melinda Stacknick 34 F 28:57 9:21
38 Ryan Cron 36 M 29:17 9:27
39 Kelly Leszcynski 09 F 29:24 9:29
40 Brianna Biondo 14 F 29:38 9:34
41 Ashley Klein 30 F 29:48 9:37
42 Donna Carr 45 F 30:13 9:45
43 Kerri Howells 43 F 30:16 9:46
44 Arlene Shiroff 35 F 30:47 9:56
45 R.T. Bliss 58 M 30:58 10:00
46 Megan Uliana 34 F 31:11 10:04
47 Alex Howard 11 M 31:23 10:08
48 Jolene Miller 13 F 31:27 10:09
49 Tim Walsh 50 M 31:29 10:10
50 Casey Walsh 11 F 31:30 10:10

Place Name Age Sex Club Time Pace
===== =================== === =============== ========== ======= =====
51 Colin Kessler 27 M 31:59 10:19
52 Kimberly Willever 25 F 32:00 10:20
53 Karen Skorochod 41 F 32:43 10:33
54 Mary Rose kaplan 34 F 33:10 10:42
55 Beth Miller 49 F 33:57 10:57
56 Christine Jaskewicz 33 F 34:22 11:05
57 Ayden Rader 09 M 34:31 11:09
58 Stacey Beveridge 31 F 34:33 11:09
59 Nate Singleton 42 M 34:41 11:12
60 Bill Haberi 61 M 34:48 11:14
61 Sophia Biondo 11 F 34:50 11:14
62 Melissa King 39 F 36:03 11:38
63 Patricia Clay Kelly 43 F 36:38 11:49
64 Brendon Rader 34 M 36:49 11:53
65 Lance Albanese 06 36:55 11:55
66 Christine Albanese 39 F 36:56 11:55
67 Emma Albanese 09 F 36:57 11:55
68 Sarah Kleinle 24 F 37:11 12:00
69 Kate Gerstenberg 24 F 37:31 12:06
70 JoAnn Fischer 58 F 37:34 12:08
71 Lisa Rowe 42 F 38:14 12:20
72 Julie France 28 F 40:26 13:03
73 Sherry Miller 45 F 41:45 13:28
74 Tiffany Lutz 37 F 41:47 13:29

Rod,
You forgot to mention the Panther Pounce 5K this Sun at the Tobyhanna Elementary Center in Pocono Pines. Always a good race with lots of awards. 9:00 a.m. start.
Also, The Rotary Club of the Pocono Mtns 5K at Skytop Lodge, Skytop, Pa on June 29th. Another great race. Registration on active.com.

Thanks,
Rich Price

stuff ’round the mill
Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
–Lou Holtz

HERE’S HOPING WE ALL HAVE AN ABUNDANCE OF ABILITY, MOTIVATION, AND A HEAPIN’ HELPIN’ OF ATTITUDE THIS WEEKEND!

06/08 – MILFORD TO HIALEAH ON THE MCDADE TRAIL. Join us for 50K of delightful adventure. We will meet at Hialeah at 6am and truck to Milford. Please let me know if you’re doing a bit or all of it. Run, walk, or cycle it’s all your choice. We got us at least one trail animal just loaded and ready to blast it from one end to the other. Please drop me a note and let me know your coming so I can prepare supplies! Bill Gaa has reported one bridge out but I am very familiar with it and it’s at a spot we can easily adjust to.

NEW EVENT LISTING:
WILSON AREA PARTNERS IN EDUCATION FOUNDATION 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day
Doug Wagner Race Director. Also, can I add a race to your list? I am the race director for the Wilson Area Partners in Education Foundation 5K RACE & 1 MILE FUN WALK
The race will be held on June 15, 2013 at Wilson Area High School in Easton
Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day

THIS WEEK AND WEEKEND:
06/01 – GOD’S COUNTRY MARATHON – http://www.visitpottercounty.com/static/index.cfm?contentID=112
If you are a marathoner you must do this one at least one time. It’s a hard course, but the rewards of a finish here are 10 times the effort you expend! And you can still drive there and enter morning of the event!

06/01 – 8th Annual NAV-E-SINK OR SWIM Distance Festival at Victory Park, Rumson, NJ
Post Registration available Friday 5:30-7:30PM and 6-7:30AM at race site. Post registration $28.00 Shirts while supplies last Finisher Medals for all finishers! For Melanoma Awareness Sponsored by The Budzyna Family
Featuring:
Kids Swim – 300 yards(12 years old and younger)
1.2 mile swim (1 loop) 7:30 AM Men First, Women Second
2.4 mile swim (2 loops) 8:15AM Men First, Women Second
**Kids Swim Starts at 10:00 AM
Any and all changes can be made at packet pick up

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

AMERICAN RIBBON MILL on ANN STREET in Stroudsburg
Mill Rats run/walk/cycle – 7:30 AM daily – Wed evening at 5:15 PM – walkers & runners from very doable walking paces through running paces from 12 mpm to 7 mpm. Distances are from 3 miles to 20 and more at times. There is a fit for you, please join us!

POCONO FAMILY YMCA – http://poconoymca.org/ Group social/training runs – 6 pm Tue & Thur evenings, meet at the front door. Dan Rusk and Scott Ewing sewing1950@yahoo.com – FROM SCOTT – Runners do not have to be members of the YMCA or any other organization to run with us. We encourage beginner runners to come out with us and highly recommend runners should wear reflective vests/jackets/hats/gloves when running, especially with the Y group on Tues/Thurs.

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com – parc@ptd.net – & FACEBOOK.

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

READY SET RUN (shoes & running apparel plus all sorts of running/walking paraphernalia) – 431 Main Street, Stroudsburg – Trish D’Imperio – Facebook.

FIRST STRIDES – Women’s Beginner Walking and Running Program www.firststrides.com for more information
This program is for women ages 12 – 112. It is a gradual 12 week program to get you walking, combination of walking/running, or jogging at a pace that is right for you.
Two Locations:
Stroudsburg – Starts Monday, March 25 at 6:15 pm. Meet at Stroudsburg Intermediate Elementary School on Chipperfield Drive.
Brodheadsville – Starts Tuesday, March 26 at 6:15 pm. Meet at the JC Mills School off of Rt 115.

VERTICAL EARTH MOUNTAIN SPORTS – 762 main street Stroudsburg, PA 18360 – 570-872-9088 – http://www.verticalearthinc.com/events – This is a fabulous bike and bike paraphernalia store!!!

LISA PIZZUTO – ESU Women’s swimming coach and ADULT SWIM PROGRAM DIRECTOR – LPizzuto@po-box.esu.edu

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

STROUD CROSS FIT – GAYLEMARIE KOLB – www.StroudCrossFit.com – facebook.com/stroudcrossfit

PRETZEL CITY SPORTS – http://pretzelcitysports.com/adventure.html a great resource for races all over eastern PA

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

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

If you wish to be added or removed from “stuff ’round the mill” send me an email.
PLEASE SEND ME ANYTHING YOU WISH TO HAVE INCLUDED HERE.

MILL RAT EVENTS:
06/01 – GOD’S COUNTRY MARATHON – http://www.visitpottercounty.com/static/index.cfm?contentID=112
06/08 – LAUREL HIGHLANDS 70.5 miles and 50K – http://www.laurelultra.com/
06/08 – Milford to Hialeah McDade trail 50K day & start time to be determined.
06/12 – The SPIRIT OF THE MARATHON II at 7:00 pm on Wednesday, June 12 at Cinemark in Stroud Mall. Questions email Darleen at leen78@verizon.net
06/14 & 15 – TARC 50 & 100 MILE ENDURANCE RUN – http://ultrasignup.com/register.aspx?did=18276
06/16 – 5th Annual Josh Miller 5K Run/Walk on Sunday
07/13 – QUIET VALLEY ROOSTER RUN – http://www.timberhilltiming.com/QVRoosterRun.html
07/13 – LINDA CREED BREAST CANCER 5K RUN/WALK – http://www.lindacreed.org/events.php
07/14 – BOILERMAKER – http://www.boilermaker.com/
07/21 – ANTHRACITE TRIATHLON 2013 – Jim Thorpe, PA
07/21 – UNCLE DAVE’S ICE CREAM JOG ‘N HOG http://www.jognhog.com/events/philadelphia/
07/28 – PA GRAND CANYON MARATHON – http://www.pagrandcanyonmarathon.com/
08/10 – HERO RUSH – Albrightsville PA -http://www.herorush.com/events/pennsylvania-nj/
08/17 –SHAWNEE MTN MUD RUN & KIDS MINI MUD RUN Info & online registration beginning April 1 at www.shawneemt.com
08/25 – The “River Rat Triathlon” – http://www.riverrattri.org/
09/08 – VIA MARATHON – http://www.viamarathon.com/
09/21 – Trails 4 Tails Ultra Run and Relay – www.trails4tails.com/
09/28 – EIGHTH ANNUAL LEVEE LOOP TRAIL RUN & WALK – www.srosrc.org
09/29 – POCONO LAKE REGION 13.1 – www.lakeregioncc.com the marathon route will begin at the Lakeside Elementary School in Honesdale, PA and the finish line is at the Wallenpaupack Area High School track.
10/05 – FAMILIES FIRST 11th ANNUAL 5K RACE & 1 MILE FUN WALK- Wind Gap Borough Park – Rain or Shine
Time: 9:00 AM – Registration will begin 7:45 AM on race day – http://www.penargylfamiliesfirst.org/events.html
10/13 – The 18th STEAMTOWN MARATHON – http://www.steamtownmarathon.com/ registration opens 4/1
10/19 – THE GREAT FLORIDIAN – http://greatfloridian.com/
11/10 – THE RIVER RAMBLE – Ready Set Run, 431 Main Street, Stroudsburg, PA 18360 570-424-6431 www.Readysetrunpoconos.com
12/07 – 3rd ANNUAL JINGLE JOG 5K RACE & FUN Walk – Proud Participant of the Hudson Valley Grand Prix 5k Series
12/07 – THE QUADRUPLE WALL CHALLENGE