stuff ‘round the mill
True leaders don’t create followers…they create more leaders. J. Sakiya Sandifer

Sunday (9:30) will be the first ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK. That’s SPECIAL only because Ed Krawitz was VERY special!

While I suppose it is a necessity if you are to name a Memorial Event to wait for the person to die, many of us have felt Law Day has embodied Ed’s name and spirit for many years. For many Ed was our Champion! Not only for his accomplishments but for the courage and spirit he installed in us while leading and pushing us to our personal bests! For many Law Day was Ed’s creation and Law Day has been and as long as we’re alive and hold him fondly in our memories, it will always be his event!
Please join us if you can!

Canadian Ed Whitlock set a new world record for the 85 year old division at the half marathon distance with a 1:50.47. He was a bit disappointed in his time.

https://www.youtube.com/watch?v=w4echbKBHIo

FROM GINA – Just found out this morning that WaWa will be closing for a month for remodeling the end of June until the end of July. Don’t know what we are going to do for that month as our run doesn’t count if we don’t go to WaWa. Lol…

FROM ROD – this WAWA news is no joke! WHAT WILL WE DO!???

A while back I promised to tell y’all how our coffee at WAWA began, especially what Dr. Molina had to do with it. With an immense amount of love and respect for Ray, he once was thought of as being a real cheap skate! There was a time stories of Ray’s being “frugal” were abundant. He told a few of them himself.

In the beginning we weren’t very social, running was what we were there for! There was little chit chat, we got there, set out to run, and left pretty quickly once the running was done!

As time passed we became more than a rag tag running group, we became friends, good caring friends. So one Saturday morning someone said “let’s go to WAWA for coffee!” A couple agreed so off the WAWA we went. During that coffee break Ray says “coffee is expensive here, I’ll bring coffee to the Mill tomorrow morning!”

Next morning, we are finished running and Ray says “I got the coffee!” So he goes to his car and gets a hot plate, a pan, and a jar of instant coffee and the fixin’s out and heads towards the Mill front door to begin preparations. I remember Kenny, Itze, basically ALL OF US, saying that okay Ray we’re going to WAWA! Ray objected until someone said “I’m buying!” Probably was Bobby Mac.

We were a nameless group, the name Mill Rats had yet to be coined, but the feeling and a bond was growing! Ken Barthold was our designated leader, and why not as he owned the mill and therefore the parking privileges. We all knew Kenny had to check with Itze before he made any decisions. We all were doin’ our own thing no leaders no followers, it was only running and we were doin’ just fine! But then again, some felt to be whole we needed an identity, a name, and some shirts…

Soon I’ll tell y’all about the origin of our name and the wonderful people that gifted us with our first shirts so we would have an identity, begin a community, eleven years ago for the very first Run for the Red marathon.

THIS WEEK & WEEKEND
04/30 – FROM GINA – Mike and I are planning to run 12 miles on the top half of the RFR course this Saturday if anyone is interested. We will meet at Crescent Lodge and go from there to the start. If anyone would like to join us please have them let us know so we don’t leave without them. Thank you and have a great day. (7am)

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

05/01 – THE ED KRAWITZ MEMORIAL LAW DAY 5 MILE RACE & FUN WALK
NINE THIRTY AM (9:30) Morley School (across from WAWA)

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

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

RAT RACES/EVENTS:
05/07 – spring 2016 VELOFEST: May 7 – http://thevelodrome.com/events-velofest/

05/15 – POCONO MARATHON, HALF, 5K

05/22 – The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
It hurts up to a point and then it doesn’t get any worse.
Ann Trason (perhaps THE greatest American Ultrarunner of all time)

Boston a Century of Running
So Higdon named the race between Salazar and Beardsley “The Duel”. The details in his writing are awesome, he did a magnificent job of getting inside these men’s minds, maybe their souls, and making it available for all to see. He tells of the intense training before the race and the results the race meant for the rest of their running careers. In the end Salazar, the world record holder, wins by 2 seconds after running second to Beardsley for almost the entire distance. You may even come to the conclusion that a moment of distraction due to a bus may have caused Beardsley to make a mental error through frustration allowing Salazar the two second win.

The book is so inspiring and interesting I had to buy one of my own. I went on Amazon and found a used one for sale that was reported to be in “good condition”. The book cost $1.49 + about $5 shipping.

AS I prepared to return Don’s book I thought my book will be the same book but it will not have the autograph’s that are in Don’s book. His was autographed by Amby Burfoot and Hal Higdon.

An aside, Don wasn’t aware of the autographs in his book until I pointed them out to him.

Tuesday evening my book (Boston a Century of Running) arrived. As promised it’s in very good shape. It came from Goodwill Industries in Tacoma Washington. I don’t know why, but I immediately opened it to the first page where autographs would be. Cowabonga! Very much to my surprise there’s a stamp saying this book is one of a Collector’s Edition signed and numbered by the author, number 25 of 500. Hal wrote a nice note to its original owner Helen Clogston.

A quick Google search and I learned there is/was a woman named Helen Clogston that worked for Rodale Press and may still. It’s hard to make a connection to Washington but who knows. In any case if anyone reading this knows Helen assuming she is alive, I want to return this book to her! It is HELEN’S book. I will get myself another.

Please email with any info! rodhasker@gmail.com

THE POCONO MARATHON NEEDS VOLUNTEERS: FROM ZENAIDA
Hi Rod,
The RED needs some volunteers for RFR. Kindly add it in your announcements.
Thank you.
Zenaida Bon

http://www.poconomarathon.org/volunteers.html

04/24 – ST. LUKE’S HALF – HELP NEEDED – Half Marathon Course Notification
Sunday, April 17th – Starting at Noon – Meet behind J. Birney Crum Stadium just off of Linden St., Allentown.
One of the important tasks LVRR must do leading up to our annual half marathon is to notify local residents of our event. We hand deliver fliers to residents along the race course and need your help to do this. The more people who chip in the quicker this task goes. If you can join us we would greatly appreciate your help.

WEEKEND RESULTS:
UMSTEAD 100 miles: http://www.umstead100.org/
108 23 Dummar, Fred M NC 47 26:45:54 16:03
128 11 Dummar, Susan F NC 51 28:33:21 17:08

FROM ZENAIDA: – Indoor Marathon World Records Shattered in New York City | Competitor.com

http://running.competitor.com/2016/04/news/indoor-marathon-records-shattered-in-new-york-city_148151#57bXjiFk9MP6KYmk.03

ADDITIONAL EVENTS:

Can you add this into the Calendar? Thanks!
Eileen
BIKE n’ BREW 2016
4/23/16. {Rain date 4/30/16}
Meet at 10 AM at Shawnee Craft Brewery and enjoy a 16 mile bike ride on the McDade trail north to Jerry Lees Trailhead. From there you will be picked up and brought back to enjoy some much needed food and brews. For more information contact Chuck Cooper, from Edge of the Woods Outfitters in DWG, at 570-421-6681 or edgeofthewoodsPA@gmail.com

YOU CAN WATCH BOSTON LIVE ON LINE HERE: http://watchlive.baa.org/
04/18 – Boston – Local entrants: Last year Tim Arnst was the only local runner I saw during the race. And I wouldn’t have seen Tim if he hadn’t seen and yelled to me first! I’m terrible at spotting folks, I get so EXCITED watching the event! Maybe more excited than running it! This year I’ll have some help!

The break between Wave 1 (10:00 a.m. start time) and Wave 2 (10:25 a.m. start time) is 3:09:49. The break between Wave 2 and Wave 3 (10:50 a.m. start time) is 3:28:17. The break between Wave 3 and Wave 4 (11:15 a.m. start time) is 3:50:47.

2016 Boston Marathon Official Start Times
Division Start Time Approx. No. of Entrants Mobility Impaired 8:50 a.m. 50 Men Push-Rim Wheelchair 9:17 a.m. 35 Women Push-Rim Wheelchair 9:19 a.m. 15 Hand cycles 9:22 a.m. 18 Entrants (plus 6 duos) Elite Women* 9:32 a.m. 50 Elite Men and Wave One 10:00 a.m. 7,500 Wave Two 10:25 a.m. 7,500 Wave Three 10:50 a.m. 7,500 Wave Four 11:15 a.m. 7,500

BIB WAVE/CORRAL NAME AGE M/F CITY ST CTRY CTZ
I MISSED SARAH RUSK
3103 1/4 Baranowski, Miroslaw 36 M Brodheadsville PA USA USA
4434 1/5 Rusk, Sarah S. 35 F Wilmington DE USA USA
10131 2/3 Sirak, Michael J 46 M Mohnton PA USA USA
12465 2/5 Green, Martin 45 M Effort PA USA USA
14068 2/7 Arnst, Timothy F. 53 M East Stroudsburg PA USA USA
19591 3/4 Policelli, Neil 66 M Bangor PA USA USA
20393 3/5 Papa, William J. 64 M Pocono Pines PA USA USA
21932 3/6 Cerminaro, Anthony J. 79 M Jermyn PA USA USA
22034 3/7 Altemose, Sherwood 60 M Roseto PA USA USA
25526 4/2 D’Imperio, Trish 55 F Stroudsburg PA USA USA
27583 4/4 Riordan, Jenn 38 F Pocono Lake PA USA USA

Meanwhile ‘round the mill:
Sat & Sun – Mill Rats will run daily at 7:30 am regardless of the day or holiday. Wednesday evenings at 5:15.

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

RAT RACES/EVENTS:

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF – HELP NEEDED – Half Marathon Course Notification
Sunday, April 17th – Starting at Noon – Meet behind J. Birney Crum Stadium just off of Linden St., Allentown.
One of the important tasks LVRR must do leading up to our annual half marathon is to notify local residents of our event. We hand deliver fliers to residents along the race course and need your help to do this. The more people who chip in the quicker this task goes. If you can join us we would greatly appreciate your help.

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

05/22 – The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.

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

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

Posted in Uncategorized | Leave a comment

stuff ‘round the mill
“Work hard in silence let success make the noise” – unknown

WEEKEND RESULTS:
FROM GINA FISH – HONG DE SA
NORTH FACE ENDURANCE CHALLENGE Washington DC – Sterling VA
Hong De Sa third woman overall. Her time for 50 MILES – 8 hours 48 minutes 41 seconds!!!

https://results.chronotrack.com/event/results/event/event-18954#

BELVIDERE FOX TROT – 5K – Results:

http://www.foxtrot5k.org/results/2016_results.html

5 21:43 6:59.4 976 Tyler Reinhardt, East Stroudsburg, PA 17 M16-17 2 M 5
6 22:05 7:06.5 990 John Dobrowski, Washington, NJ 56 M55-59 1 M 6
(our ol’ pal Jersey John!!)
13 23:29 7:33.5 991 Casimir Morgan, Stroudsburg, PA 11 M0-13 1 M 11
21 25:28 8:11.8 1016 Michelle Damiecki, Stroudsburg, PA 36 F35-39 1 F 4
22 25:37 8:14.7 981 Joe Leggio, Washington, NJ 63 M60-64 4 M 18
23 25:50 8:18.9 1006 Mark Francisco, Bangor, PA 52 M50-54 2 M 19
24 25:55 8:20.5 1030 Jeff Ackerman, MOUNT BETHEL, PA 46 M45-49 2 M 20
25 26:42 8:35.6 1008 Buffy Harrison, Bangor, PA 41 F40-44 1 F 5
26 26:46 8:36.9 1009 Bob Pursell, Belvidere, NJ 62 M60-64 5 M 21
27 26:56 8:40.1 958 Josh DeVoe, Washington, NJ 41 M40-44 1 M 22
28 27:20 8:47.9 1018 Sean Dunleavy, East Stroudsburg, PA 22 M20-24 1 M 23
29 27:20 8:47.9 1017 Alyssa Gower, East Stroudsburg, PA 22 F20-24 1 F 6
42 30:05 9:41.0 952 Cindy Matthews, Bangor, PA 58 F55-59 4 F 13
43 30:10 9:42.6 986 MaryJo Smith, Bangor, PA 47 F45-49 1 F 14

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
1 1267 Bryan Morseman Bath NY M 30 1 Overall 2:39:39.9 2:39:39.9 6:06/M
(I HOPE Bryan was just warmin’ up for POCONO!)
235 1352 John Guth M 40 26 M 40-44 5:47:04.4 5:47:10.7 13:15/M
(I’m SURE John was just warmin’ up for POCONO! This will be John’s eleventh POCONO!! John has run WELL over 100 marathons!!!)
242 1145 Jim Shoopack East Stroudsburg PA M 41 27 M 40-44 6:06:57.8 6:08:34.3 14:00/M
249 93 Fred Cramer Camp Hill PA M 55 14 M 55-59 6:21:04.2 6:22:05.9 14:33/M

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/
29 Sam Snead Moscow PA 2357 27 F 2 Top Fin 1:25:19.95 1:25:22.91
102 John Staub Stroudsburg PA 2402 33 M 17 30-34 1:34:01.04 1:34:33.93
200 Eric Labashosky Scotrun PA 1397 50 M 10 50-54 1:39:21.48 1:40:55.94
298 Lara Arndt Stroudsburg PA 65 31 F 9 30-34 1:44:04.16 1:44:31.95
457 Jake Flory East Stroudsburg PA 837 23 M 35 19-23 1:48:42.49 1:49:32.11
459 Sara Miller Stroudsburg PA 1713 26 F 27 24-29 1:48:41.98 1:49:32.32
1189 Anthony Comunale Bangor PA 468 35 M 88 35-39 2:05:22.13 2:06:35.99
1605 Kimberlee Zateeny Sciota PA 2731 36 F 154 35-39 2:15:55.74 2:16:41.96
1606 Dolores Everett Sciota PA 760 51 F 53 50-54 2:15:56.43 2:16:42.18
1797 William Cays Tannersville PA 399 44 M 107 40-44 2:19:25.08 2:22:04.76
1798 Robert Cays Stroudsburg PA 397 76 M 2 70-99 2:19:24.94 2:22:05.17
2225 Vicki McLain Stroudsburg PA 1665 41 F 164 40-44 2:39:02.69 2:41:58.30
2239 Johnny Carawan Stroudsburg PA 354 41 M 122 40-44 2:40:25.46 2:42:43.19
2297 Madi Walsh Canadensis PA 2606 16 F 24 0-18 2:45:41.13 2:47:03.36

THE 39TH ANNUAL EMMAUS 4 MILER – http://lvrr.org/races/emmaus-4-miler/ Results:

http://lvrr.org/wp-content/uploads/2010/12/LVRR-Emmaus-4-Miler.htm

170 BECKY ALBERT 37 F EFFORT 14/24 79/150 37:54 9:29

04/10 Cinder Cancer DeRailers – 5K – Relay for Life – Cinder Inn, E Stroudsburg Veronica Murray
Does anybody have results?

04/18 – Boston – Local entrants: Last year Tim Arnst was the only local runner I saw during the race. And I wouldn’t have seen Tim if he hadn’t seen and yelled to me first! I’m terrible at spotting folks, I get so EXCITED watching the event! Maybe more excited than running it! This year I’ll have some help!

The break between Wave 1 (10:00 a.m. start time) and Wave 2 (10:25 a.m. start time) is 3:09:49. The break between Wave 2 and Wave 3 (10:50 a.m. start time) is 3:28:17. The break between Wave 3 and Wave 4 (11:15 a.m. start time) is 3:50:47.

BIB WAVE/CORRAL NAME AGE M/F CITY ST CTRY CTZ
I MISSED TONY ON FRIDAY
21932 3/6 Cerminaro, Anthony J. 79 M Jermyn PA USA USA

22034 3/7 Altemose, Sherwood 60 M Roseto PA USA USA
14068 2/7 Arnst, Timothy F. 53 M East Stroudsburg PA USA USA
3103 1/4 Baranowski, Miroslaw 36 M Brodheadsville PA USA USA
25526 4/2 D’Imperio, Trish 55 F Stroudsburg PA USA USA
12465 2/5 Green, Martin 45 M Effort PA USA USA
20393 3/5 Papa, William J. 64 M Pocono Pines PA USA USA
19591 3/4 Policelli, Neil 66 M Bangor PA USA USA
27583 4/4 Riordan, Jenn 38 F Pocono Lake PA USA USA
10131 2/3 Sirak, Michael J 46 M Mohnton PA USA USA

Sat & Sun – Mill Rats will run daily at 7:30 am regardless of the day or holiday. Wednesday evenings at 5:15.

And be kind to EVERYONE you meet! Everyone needs a loyal kind, and forgiving friend! Everyone can use some kind words and thoughts to get them through the day!

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

RAT RACES/EVENTS:

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

05/22 – The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.

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

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

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

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

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

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

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

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

07/17 – 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!

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stuff ‘round the mill
The long run puts the TIGER in the cat – Bill Squires

I don’t know about tigers but it didn’t take long for me to discover the blessing of doing long training runs. Doing your long runs alone adds one more degree of difficulty. It’s much easier to quit or cut short a long run when there isn’t anyone there to witness shortening on the original plan. On the other hand you can easily extend your long run when you don’t have anyone with you. I’ve done many long runs in preparation for a standard 26.2 marathon of 36 to 40 miles. The kind of goofy thing is the reason some of them wound up being extended from an original plan of 28 to 32 miles. Most of those times I’ve simply felt too good to stop or when I had a difficult problem or decision to deal with. I find no more clarity in my thoughts then when I on the run and sometimes the farther the better.

There have been times I’ve run at the mill and drove home only to get out of my truck and head down the driveway to run another 5, 10, or more miles. Some days I’ll run pretty long distances just to get out of or put off work around my home! : )

During marathons and ultras I’ve heard people complain they are having a bad day, it’s too hat, too cold, maybe too wet. My normal response is “hey, you’re not mowing grass, or sweeping floors, painting or doing laundry, is this REALLY so bad!?” And in some cases I will add “and if you work this right and fake being injured or tired you may not have to do anything around your home for a few days!” It’s always gotten me anything from a full belly laugh to a BIG thoughtful smile. It has ALWAYS made me a friend, if only for the rest of the day. I value my friendships, each and every day, one day at a time!

Remember, a lousy day of running is STILL a VERY GREAT DAY!

Boston – Local entrants:
The break between Wave 1 (10:00 a.m. start time) and Wave 2 (10:25 a.m. start time) is 3:09:49. The break between Wave 2 and Wave 3 (10:50 a.m. start time) is 3:28:17. The break between Wave 3 and Wave 4 (11:15 a.m. start time) is 3:50:47.
BIB WAVE/CORRAL NAME AGE M/F CITY ST CTRY CTZ
22034 3/7 Altemose, Sherwood 60 M Roseto PA USA USA
14068 2/7 Arnst, Timothy F. 53 M East Stroudsburg PA USA USA
3103 1/4 Baranowski, Miroslaw 36 M Brodheadsville PA USA USA
25526 4/2 D’Imperio, Trish 55 F Stroudsburg PA USA USA
12465 2/5 Green, Martin 45 M Effort PA USA USA
20393 3/5 Papa, William J. 64 M Pocono Pines PA USA USA
19591 3/4 Policelli, Neil 66 M Bangor PA USA USA
27583 4/4 Riordan, Jenn 38 F Pocono Lake PA USA USA
10131 2/3 Sirak, Michael J 46 M Mohnton PA USA USA

ADDITIONAL EVENTS:

WILLOW BROOK HORSE FARM 5K
Ever run a 5K on a working horse farm? Sunday, Aug 28th, is your chance to join a small group of very lucky participants.
The event will be held on Willow Brook Horse Farm Northampton PA. Nestled in the heart of Lehigh Valley is this beautiful 325 acre farm and event center located by Willow Brook’s own 18 hole golf course.
Registration is now open and we’d love to have you join us. All net proceeds benefit Equi-librium, whose mission is to empower individuals with special needs to reach their highest potential through horse-related activities.
The event website is in process of being set up but not yet fully functional Willow Brook 5K
Start and finish will be at Willow Brook Event Center and awards held in Event Center Tent. We sure hope you will join us for this very unique opportunity to enjoy friends, 5K and our horses, arenas and barns! See you there!

THIS WEEKEND:
04/09 BELVIDERE FOX TROT – 5K – Team Fox Parkinson Research – Public Square, Belvedere, NJ – Hal Holversen – 908/235-6669 – foxtrot5k@me.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer
There is a link on the Garden Spot website to a live feed webcam of the start/finish line presently though the race finish. The start tomorrow is at 8 am.

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/10 – The 39th annual Emmaus 4 miler – http://lvrr.org/races/emmaus-4-miler/

04/10 Cinder Cancer DeRailers – 5K – Relay for Life – Cinder Inn, E Stroudsburg Veronica Murray

Sat & Sun – Mill Rats will run daily at 7:30 am regardless of the day or holiday. Wednesday evenings at 5:15.
LET’S RACE AND TRAIN HARD!!!

And be kind to EVERYONE you meet! Everyone needs a loyal kind, and forgiving friend! Everyone can use some kind words and thoughts to get them through the day!

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

RAT RACES/EVENTS:

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

05/22 – The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.

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

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

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

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

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

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

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

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

07/17 – 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/ –

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
Movement is the best form of meditation. Anytime you move, it makes your brain sharper. It makes your mind sharper.
– Conon McGregor

FROM JIM MANNELLO – Hi Rod – The attached article was submitted and printed in a west end publication that I own. I thought you might enjoy reading it. Feel free to share it if you want.
– Jim Mannello

Four Marathons In Four Months
Four marathons in four months is the next challenge facing “Run Over Depression” founder, Jim Shoopack. Beginning in March, the 41-year old will participate in the Ocean Drive, Garden Spot Village, Pocono “Run for the Red” and Lake Placid marathons in consecutive months, looking to raise money for two worthwhile causes – “The Four Diamonds Fund,” and “Hope for Hannah Pet Rescue.” He also looks to continue his personal crusade of educating the general public on mental health awareness and continue his quest to complete 100 marathons to symbolically get back the 100 days when he suffered from clinical depression in 2001 without knowing that how he felt had a name.
The Four Diamonds Fund is a charitable organization based out of the Penn State Milton S. Hershey (PA) Medical Center, whose objective is to “conquer childhood cancer.”
“Cancer hits home for me due to the fact that my Grandmother, although she was not a child when she passed, died over eight years ago due to ovarian cancer,” said Shoopack. “I was very close with my Grandma, Josephine Shoopack. She was a true Saint and Angel in human form. “I’ll never forget the last time I saw her, the day before she passed away. She went in three short months (from her initial diagnosis) from being a vibrant 88-year old woman, to a frail and very, weak one. I will NEVER forget what cancer did to my Grandma.”
The Four Diamonds Fund is also one that Shoopack is hoping to help due to the nature that the Pleasant Valley Middle School in Brodheadsville, where he is employed as a Spanish teacher, recently held a Mini-Thon that raised over $13,000 for the organization. These efforts were inspired by Justin Seiler, the 5-year old nephew of building Principal, Mr. (Rocco) Seiler, who passed away this summer due to inoperable brain cancer.
“It was amazing to see the kids rally behind the idea inspired by Justin and brought to fruition by Mr. Seiler,” said Shoopack. “I never met Justin, however I have known Rocco for many years, and also went to school briefly with Patrick Seiler, Rocco’s brother and Justin’s dad. I thought it would be appropriate to be able to honor my Grandma, Justin and the Seiler Family with these marathon efforts.”
“Hope for Hannah” is a pet rescue based out of Bartonsville. Shoopack and his wife rescued one of their two Chihuahuas, Sadie, from the organization close to three years ago.
“Hope for Hannah is amazing,” said Shoopack. “From the first time we have met with anyone involved with the organization, they have been nothing but first class. Hope for Hannah is run by an amazing group of volunteers and they do some wonderful work. I do know that it cost a lot of money to run a rescue organization. I want to honor Sadie and also the memory of Sonny, our family’s Golden Retriever who passed three years ago, but was instrumental in helping me overcome my depression. I hesitate to think where I’d be today if it weren’t for the love of Sonny.”
Shoopack currently has completed 17 marathons toward his final goal of 100. This number is symbolic due to the fact that the runner suffered the symptoms of clinical depression for approximately 100 days without knowing that how he felt had a name.
“Running, along with the love of my family and friends during my darkest days, is what really helped to save my life,” said Shoopack. “The runner’s high, the endorphin rush, it’s amazing what a walk or a run can do for your mental health. Once I felt comfortable with running marathons, I always wanted to give back and to honor the people and/or pets who have helped me when I was weakest. It is now my responsibility to do something to help others.”
Ocean Drive Marathon is a point to point marathon beginning in Cape May, New Jersey and running north through the scenic barrier islands of Cape May County, New Jersey. It ends in Sea Isle City, NJ. This year the marathon was held on Sunday, March 20th. Ocean Drive was Shoopack’s first in the state of New Jersey.
Garden Spot Village is an out and back marathon beginning and ending at Garden Spot Village in New Holland, Pennsylvania. The marathon runs through country farmlands of Lancaster County in Amish Country. This year the marathon will be held on Saturday, April 9th. Shoopack participated in and completed Garden Spot in 2014.
Pocono “Run for the Red” Marathon is a point to point marathon beginning at Pocono Mountain West High School in Pocono Summit. It runs through the beautiful Pocono Mountains and ends at Stroudsburg High School in Stroudsburg. This year the marathon will be held on Sunday, May 15th. Shoopack has participated and completed Pocono “more times than he can count.”
Lake Placid Marathon is a two loop course beginning on Main Street in front of the Olympic Speedskating Oval. It runs through scenic and historic Lake Placid and will end in front of the Olympic Speedskating Oval. This year the event will be held on Sunday, June 12th. Lake Placid will be Shoopack’s first marathon in the state of New York.
For more information on The Four Diamonds Fund, visit www.fourdiamonds.org. For more information about Hope for Hannah Pet Rescue, visit www.hopeforhannahrescue.org. For more information about “Run Over Depression” please check their website at www.RunOverDepression.Com.
Shoopack has started a “go fund me” campaign in which he hopes to raise $2000, to be split among the Four Diamonds Fund and Hope for Hannah. The link to donate and more information on potential items accepted for donation can be found at: www.gofundme.com/62vtgo.

Doping. The problem spreads to small dollar events:

http://hosted.ap.org/dynamic/stories/A/ATH_DOPING_SMALL_RACES?SITE=AP&SECTION=HOME&TEMPLATE=DEFAULT&CTIME=2016-04-05-12-57-07

WEEKEND RESULTS:

04/02 – KUTZTOWN FOOLS RUN – RESULTS AT: http://www.pretzelcitysports.com/
10 miles:
21 1: 12:55 31 BROWN FRANK SCIOTA PA M 59 3RD M55-59
53 1: 26:09 75 FLORY JAKE EAST STROUDSBURG PA M 23 3RD M18-24
55 1: 26:11 177 MILLER SARA STROUDSBURG PA F 26
59 1: 26:34 93 GIAQUINTO PHIL PEN ARGYL PA M 63
84 1: 30:03 322 CAMILLETTI LOU BANGOR PA M 60
93 1: 33:08 267 TUST JAMES EAST STROUDSBURG PA M 64
97 1: 33:55 33 BYRNE LYNN CRESCO PA F 59
107 1: 38:11 326 OMALLEY ALYSSA CRESCO PA F 45
108 1: 38:15 290 YEAGER LINDA EAST STROUDSBURG PA F 44 3RD F40-44
127 1: 43:44 17 BERNSTEIN SHAWN SCOTRUN PA M 39
128 1: 43:45 289 YEAGER GREG EAST STROUDSBURG PA M 46
5K:
23 24:01 321 ALTEMOSE SHERWOOD ROSETO PA M 60 1st M 60-64
70 27:54 161 MCDONALD ROBERT STROUDSBURG PA M 78 2nd M 65 PLUS
90 30:28 76 FLORY LISA EAST STROUDSBURG PA F 51 2nd F 50-54 104 31:31 159 MANCHEC KATHLEEN EAST STROUDSBURG PA F 63 2nd F 60-64
126 34:36 5 BANK FISCHER EAST STROUDSBURG PA M 14
127 34:37 35 CASE KATY EAST STROUDSBURG PA F 47

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

http://www.njtrailseries.com/njultrafestival

No locals.

THIS WEEKEND:
04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/10 – The 39th annual Emmaus 4 miler – http://lvrr.org/races/emmaus-4-miler/

Sat & Sun – Mill Rats will run daily at 7:30 am regardless of the day or holiday. Wednesday evenings at 5:15.
LET’S TRAIN! Let’s train hard and far!
And be kind to all you meet! Everyone needs a loyal and kind friend! Everyone can use a kind word and thought to hold on to!

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

RAT RACES/EVENTS:

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

05/22 – The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.

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

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

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

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

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

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

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

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

07/17 – 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/ –

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
“God has given me the ability. The rest is up to me. Believe. Believe. Believe.” – Billy Mills

Our abilities are different. Some have more ability/talent, some have less. For some to believe is fairly easy, for others of us it is a CONSTANT STRUGGLE! For some of us each workout comes with some trepidation. Can I run as fast as I should? Can I keep up with my training partner(s)? Will I EVER get good at this running stuff?

I for one must remind myself about daily, if I don’t believe in me HOW CAN I EXPECT ANYONE ELSE TO BELIEVE IN ME!

Concentrate and BELIEVE you can accomplish the important things in you training and in your life! Commit to making them happen! Hold yourself up, YOU ARE WORTH THE EFFORT! BELIEVE YOU ARE IMPORTANT, BECAUSE YOU ARE! We need you, you are a vital part of our community!

Oh boy, 7 weeks to the RFR, less than 3 to Boston on the 18th. And I’m reading this book Don loaned to me, Boston, A Century of Running. I’m reading about the 1982 marathon and the duel between Salazar and Beardsley. I read a bit and then I have to stop and dream about it. Reading this story with the detail Hal Higdon puts to the story is so emotional. Now I’m at the point they have crested HB Hill and are passing Boston College. If you know the outcome please don’t email what happens to me! Let me finish reading the experience myself! I just know it’s going to be special!

WEEKEND RESULTS:
TWO RIVERS MARATHON in Lackawaxen – results aren’t up yet http://tworiversmarathon.com/

ANNOUNCMENTS:
FROM LISA FLORY – Hi Scott Ewing’s Orange Timing Team!
The 2016 season is almost here! We had our organizational meeting back in January and at that time it seemed so far away but now we will be heading out for our first race in 2 weeks!
A few changes were made at the meeting. The team will only be handling the finish line duties for this season. We will no longer mark or man courses for races. The team decided as well that we will not be able to take on any more races that are not already on our calendar for this year. I am sending the list of people that have signed up for races this year along with this email. If you are able to help at any of the races that need additional help please let me know. I am also including the list of races and members that we have right now.
The 2nd Annual Scott Ewing Ride/Run will be held on May 22nd at the American Ribbon Mill. This event will start at 7:30 with a run and then we will go for a bike ride followed by finishing up at Rudy’s for Super dogs. More details will come as the date gets closer.
Once again thanks for all that you do to make Scott’s team successful and to keep his legacy moving forward!!
See you at the races!
Lisa
2016 SCOTT EWING ORANGE TIMING TEAM EVENTS ATTACHED

FROM MAUREEN KRINSKY: (Thank you Maureen this is special! Folks, please, can someone help with this appeal!?)
Hi Rod

I had the privilege of meeting a lovely young woman yesterday who is signed up for the Run for the Red 1/2 marathon. I believe she did her first 5k last summer and spoke about a man who helped bring her in for the last mile during the Firecracker 5k in East Stroudsburg at the park. She said he had just had knee surgery and I am thinking that might have been you.

Any way the request is for helpers to perhaps train with her (she says she is slow) and also she needs help with someone to run the actual race with her. You see, she is legally blind and that could really be an issue for her safety.

Could you add this too your blog and list?
They could contact me at 570-269-2633 either by text or voice mail and I will pass on the information to her so she could get in touch with the volunteers. Thanks for all you do.

ADDITIONAL EVENTS:
FROM – DOUG WAGNER
WILSON AREA PARTNERS IN EDUCATION 5K RACE
June 18, 2016 – Wilson Area High School
Time: 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.

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

Plyometric Lunges:

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

FROM DON JEWELL (cool info)

http://www.baa.org/races/boston-marathon/participant-information/qualifying/history-of-qualifying-standards.aspx

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

http://www.njtrailseries.com/njultrafestival

04/02 – KUTZTOWN FOOLS RUN – www.kutztownfoolsrun.com

Sat & Sun – Mill Rats will run daily at 7:30 am regardless of the day or holiday. Wednesday evenings at 5:15.
LET’S TRAIN! Let’s train hard and far!
And be kind to all you meet! Everyone needs a loyal and kind friend! Everyone can use a kind word and thought to hold on to!

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

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

http://www.njtrailseries.com/njultrafestival

04/02 – Kutztown Fools Run – www.kutztownfoolsrun.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/10 – The 39th annual Emmaus 4 miler

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/24 – 6TH ANNUAL GETTYSBURG NORTH-SOUTH MARATHON & 10 MILER

http://www.gettysburgnorthsouthmarathon.com

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

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

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

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

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

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

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

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

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

07/17 – 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/ –

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
“THERE MAY BE PEOPLE THAT HAVE MORE TALENT THAN YOU, BUT THERE’S NO EXCUSE FOR ANYONE TO WORK HARDER THAN YOU DO.”
- Derek Jeter

NO EXCUSE! Train like it matters! Train like you care! YOU’RE WORTH THE EFFORT!

FROM TOM JENNINGS:
Oil Creek 100 Trail Runs – Titusville in northwest PA – Oct 8th race date – $150 for the 100 miler
Registration for the 100 miler opens Sat. 3/26 at 11 AM Central / Noon Eastern:

http://runrace.net/findarace.php?id=16282PA1

Or sign up for the wait list on the above link – 50K and / or 100K distances

Happy trails
Tom Jennings, founder & race director
Oil Creek 100 Trail Runs – 50K, 100K and 100 mile trail races – Titusville PA – birthplace of the oil industry in 1859 – Oil Creek State Park’s rugged Gerard Hiking Trail
OilCreek100.org / oc100.org

FROM SEAN REID:

https://runsignup.com/Race/PA/Ambler/DontStallJustCall5K

MORE RESULTS:
MT TAMMANY 40 miler. Ten loops 4 miles each of the Mt. Tammany trail, 12 hour limit. There aren’t any locals in the event but here are the results.

http://calendar.ultrarunning.com/results/race/13742

WEST END ST. PATRICK’S DAY 5K; Allentown – RESULTS: https://results.chronotrack.com/event/results/event/event-20353

The science of Marathon Running – https://www.youtube.com/watch?v=2WuB8BhUJrc&ebc=ANyPxKoF1OSd3uiPB2YhdKr1SJ5p2FiJlAPMfnlPcur0orsBVC6Esjj46fb58VR9GJo7QMh-YFVzeVAElnhcSBMkGrha6g531Q

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

Sat & Sun – Full Mill Rat schedule as always!
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:

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

http://www.njtrailseries.com/njultrafestival

04/02 – Kutztown Fools Run – www.kutztownfoolsrun.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/10 – The 39th annual Emmaus 4 miler

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

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

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

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

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

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

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

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

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/ –

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!

10/02 – WINEGLASS – http://www.wineglassmarathon.com/raceinfo.htm

10/08 – Oil Creek 100 Trail Runs – Titusville in northwest PA – Oct 8th race date – $150 for the 100 miler
Registration for the 100 miler opens Sat. 3/26 at 11 AM Central / Noon Eastern:

http://runrace.net/findarace.php?id=16282PA1

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

In the book Boston a Century of Running Hal Higdon traces and makes a connection of the Boston Marathon back to the earliest of the Olympics in 776 B.C.

Higdon writes of a woman whose first memories of Boston were in 1939 when she was 4 years old and her father stood her on the porch watching the marathon while telling her the Greek story of the Battle of Marathon and how it was an important piece of the inspiration for the event passing their front door. Each year he would repeat the story during the marathon. At the time of Hal’s writing she still lived in the same home in Natick.

In 2003, if my memory serves me correctly, I ran Boston and eleven days later I was in Northwest Connecticut running the Jack Bristol, Lake Waramaug Ultras 100K (62.2 miles).

Ultras tend to be run at a pace and distance that allows many hours for chatting. So I’m speaking with another runner and eventually that runner mentions living in Hopkinton, the start line of Boston. I mentioned being there less than 2 weeks earlier and she says “you walked or trotted right by my house.” My immediate question was “how do you put up with everyone race morning?” Her reply, “for the past 15 years I leave town for the weekend!” Running marathons is a wonderful opportunity to meet new friends!

In any case the first Boston started in Ashland and the distance was advertised as 25 miles. THAT would be a help in qualifying for many of us!

More about Boston to come, but I gotta read faster!

Woody sent me an article from: Running Through the Age Groups. (Thank you Woody)
The article is titled: All these Races – Too Much of a Good Thing? By: Mary Margaret McEachern

The article makes the point that due to so many new races being offered the Maggie Valley Moonlight 8K in NC has come to an end after 34 years. This brings to mind the old saying “a new brush sweeps clean, but an old brush knows the corners”

This has been a concern of mine recently. I don’t have the time or the energy to get to and support many of my favorite races from years past. We have so many new races, so many new choices almost every weekend! The bottom line is if we don’t attend the old favorites, they may go away! With all the new events it may not be a particularly bad thing, but it sure is a SAD thing! It’s up to us, we make the choices.

Here’s another new event added to the calendar below:
Hi Rod,
Would you mind adding our 5k event to your list of races mentioned in your emails? It’s a 5k run/walk to benefit GIRLS ON THE RUN POCONOS. 9:00am start at The Shawnee Inn and Golf Resort. The cost is $25 per runner. More information is available at http://www.shawneeinn.com/calendar-of-events/shawnee-5k-at-the-shawnee-inn-and-golf-resort Thank you! Please let me know if you need any other information.
Kaitlyn

WEEKEND RESULTS
OCEAN DRIVE MARATHON – http://www.odmarathon.org/ Ocean Drive Marathon – http://www.odmarathon.org/
Jim Shoopack (M) 6:17:43 290 206 / 58 M40-49

WEST END ST. PATRICK’S DAY 5K; Allentown – results aren’t up yet.

Have I missed any?

THIS WEEKEND:

Sat & Sun – Full Mill Rat schedule as always!
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:
03/26 – 27 – TWO RIVERS MARATHON in Lackawaxen – http://tworiversmarathon.com/

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

http://www.njtrailseries.com/njultrafestival

04/02 – Kutztown Fools Run – www.kutztownfoolsrun.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/10 – The 39th annual Emmaus 4 miler

04/18 – BOSTON MARATHON

4/23 – KNOWLTON MOVING TOGETHER 5K – http://www.active.com/columbia-nj/running/distance-running-races/knowlton-moving-together-5k-run-walk-and-fun-run-2016?int=

04/23 – MT. PENN MUDFEST – Reading, PA – 15k Trail Run – 10:00 AM

http://www.pretzelcitysports.com/

04/24 – ST. LUKE’S HALF –

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

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

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

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

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

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

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

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

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/ –

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

World record-breaking triathlete and Ironman champion Chrissie Wellington has a punishing training regime. How does she stay motivated?

http://www.theguardian.com/lifeandstyle/2012/jan/15/how-make-yourself-train-harder

Added to the calendar below:
05/28 – Roseto Remembrance Run 5K Race & 1 Mile Fun Walk http://www.fcslions.org/roseto-remembrance-run/

THIS WEEKEND:

03/13 – DAY LIGHT SAVING – spring ahead 1 hour!

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

Sat & Sun – Full Mill Rat schedule as always!
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:
03/19 – 2016 March Madness 5K Run/Walk Saturday, March 19, 2016 @ 10 AM Heshbon United Methodist Church 2898 Heshbon Rd, Williamsport, PA http://swimwasc.org/

03/20 – Ocean Drive Marathon – http://www.odmarathon.org/ (Jim Shoopack)

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

04/02 – Kutztown Fools Run – www.kutztownfoolsrun.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/
Jim Shoopack – Fred Cramer

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/24 – ST. LUKE’S HALF –

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

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

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

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

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

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

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

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/ –

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

12/11 – KRIS KRINGLE 5K – 9:00 am Matamoras Airport Park, Matamoras, PA Bill Gaa, wdg2001@gmail.com or (570) 445-955

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
“If it is important to you, you will find a way. If not, you’ll find an excuse.” – Ryan Blair

Ten weeks to the RFR – 6 until Boston. Make your training time count!

WEEKEND RESULTS:
QUAKERTOWN 4 & 10 MILES – FROM PRETZEL CITY SPORTS WEBSITE:

http://pretzelcitysports.com/userfiles/file/16%20quakertown%20run%20for%20youth%204%20miler%20results.pdf

4 miles
23 36:05 198 ALTMOSE SHERWOOD M 60 1st M 60-69
35 39:32 332 MCDONALD ROBERT M 78 1st M 70 Plus

http://pretzelcitysports.com/userfiles/file/16%20quakertown%20rotary%2010m%20res.pdf

10 miles
19 1:12:27 105 BROWN JR. FRANK MALE 59 2nd M 55-59
30 1:18:42 180 STUMPP ASHLEY FEMALE 31 1st F 30-34
34 1:19:51 199 WAGNER DOUGLAS MALE 52
59 1:29:37 350 CAMILLETTI LOU MALE 60 3rd M 60-64
Who did I miss??

FROM MIKE CORRELL:
A few of the “Mill Rats” on separate vacations meet up in the “Swamp” of DeBary, Florida to run the Swamp House 5k. – 500 5K runners…
Sara Miller 6th overall, 3rd female finisher & 2nd in age group. Time of 22:34
Mike Correll 16th overall, 3rd in age group. Time of 23:25
Gina Fish 33rd overall, 1st in age group. Time of 25:09.
PHOTO ATTACHED then again, maybe not : (

FROM ROB

This email and attached press release was forwarded to me. I am putting it up on our West End Running Club group on Facebook. I was wondering if you could put something in your blog. I asked Coach Shoopack if it was alright to send to you. The attached press release explains everything.
Just trying to get the word out about his fundraising and marathon running.

Thanks
Rob Bennett

I know most of you are aware that Coach Shoopack has participated in quite a few marathons (17 to be exact) and he is scheduled to do four more in the next four months. What many of us don’t know is why he is doing all this running. Attached is a press release explaining his cause. He is looking to raise money/collect items for the “Four Diamonds Fund” Cancer Research and also the “Hope for Hannah” pet rescue. The pet rescue is looking for:

Dog food – canned and dry
Dog treats and chews
Dog toys
Collars, leashes, harnesses
Dog clothes – sweaters, coats, etc.
Dog dishes
Dog beds
Dog crates (new or used in good shape)
Paper towels, Clorox, garbage bags
Gently used towels, comforters

JIM SHOOPACK / RUN OVER DEPRESSION
“Marathon (and Distance) Running for Mental Health Awareness since 2005”
Phone (570) 350-6210
jimshoopack@gmail.com
www.runoverdepression.com
Twitter: @HelpYouOvercome
Facebook & Instagram: Run Over Depression
March 1st, 2016

FOUR MARATHONS IN FOUR MONTHS FOR “RUN OVER DEPRESSION” FOUNDER JIM SHOOPACK. 17-TIME MARATHONER LOOKING TO RAISE MONEY FOR TWO GREAT CAUSES AND TO EDUCATE PUBLIC ON MENTAL HEALTH. FIRST RUN IS OCEAN DRIVE MARATHON IN CAPE MAY, NJ ON SUNDAY, MARCH 20th

Shoopack will participate in Ocean Drive (NJ), Garden Spot Village (PA), Pocono “Run for the Red” (PA) and Lake Placid (NY) marathons beginning this month; looks to raise money for “Four Diamonds Fund” and “Hope for Hannah Pet Rescue” as well as raise awareness on mental health; completion of four marathons would give Shoopack 21 toward his final goal of at least 100

On Sunday, March 20th “Run Over Depression” founder Jim Shoopack will begin his quest to complete four marathons in four months with his running of the Ocean Drive Marathon in Cape May, New Jersey. His participation in Ocean Drive, along with three other marathons in consecutive months, will be to raise money for the “Four Diamonds Fund” Cancer Research and also the “Hope for Hannah” pet rescue. Shoopack also hopes to collect donated new and gently used items for the pet rescue. The runner also hopes to continue his personal crusade of educating the general public on mental health awareness and continue his quest to complete 100 marathons to symbolically get back the 100 days when he suffered from clinical depression in 2001 without knowing that how he felt had a name.
The Four Diamonds Fund is a charitable organization based out of the Penn State Milton S. Hershey (PA) Medical Center, whose objective is to “conquer childhood cancer.” The Pleasant Valley School District in Brodheadsville, Pennsylvania, where Shoopack is employed as a Spanish teacher, recently held a mini-thon for the organization. For more information on The Four Diamonds Fund, please refer to www.fourdiamonds.org
“Hope for Hannah” is a pet rescue based out of Bartonsville, Pennsylvania. Shoopack and his wife rescued one of their two Chihuahuas, Sadie, from the organization close to three years ago. For more information about Hope for Hannah Pet Rescue, please refer to www.hopeforhannahrescue.org
Shoopack currently has completed 17 marathons toward his final goal of at least 100. This number is symbolic due to the fact that the runner suffered the symptoms of clinical depression for approximately 100 days without knowing that how he felt had a name. For more information about “Run Over Depression” please check their website at: www.RunOverDepression.Com
Shoopack has started a “go fund me” campaign in which he hopes to raise $2000 to be split among the Four Diamonds Fund and Hope for Hannah. The link to donate and more information on potential items accepted for donation to the “Hope for Hannah Pet Rescue” can be found at: www.gofundme.com/62vtgo.
“Run Over Depression” founder Jim Shoopack can be reached for interviews or speaking engagements at: 570-350-6210 or via e-mail at: jimshoopack@gmail.com. He also is fluent in Spanish.
# # #
The pet rescue also works with cats, so items for cats are also needed, but dogs are the primary furry family member they work with. Any items that you wish to donate can be dropped to my classroom in the high school or to Coach Shoopack at the middle school.

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

Sat & Sun – Full Mill Rat schedule as always!
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:
03/19 – 2016 March Madness 5K Run/Walk Saturday, March 19, 2016 @ 10 AM Heshbon United Methodist Church 2898 Heshbon Rd, Williamsport, PA http://swimwasc.org/

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

04/02 – Kutztown Fools Run – www.kutztownfoolsrun.com

04/09 – GARDEN SPOT VILLAGE MARATHON – http://www.gardenspotvillagemarathon.org/

04/10 – THE THIRD ANNUAL SCRANTON HALF MARATHON – http://www.scrantonhalf.com/

04/24 – ST. LUKE’S HALF –

04/30 – THE ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

http://www.runrocknroll.com/nashville/

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

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

05/15 – POCONO MARATHON, HALF, 5K

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

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

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

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

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

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/ –

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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    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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