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

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

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

Jim Walmsley (leader at 90 mile)

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

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

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

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

THIS WEEK & WEEKEND

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

09/11 Erie Marathon at Presque Erie PA

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

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

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

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

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

http://www.pretzelcitysports.com/

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

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
He who fears he shall suffer, already suffers from his fears.” Michel de Montaigne

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

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

10/01 Wineglass is 15 weeks away.

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

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

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

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

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

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

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

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

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

WHAT AM I MISSING?? WHAT ELSE SHOULD BE HERE?
I have been doing a LOUSY job with this calendar!

RAT RACES/EVENTS:

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

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

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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Good morning,

One more day to go!

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

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

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

Right onto Scott Street.

Left onto Wallace Street.

Follows Wallace Street out to a turnaround location

just before the intersection with Stevens Street.

Back down Wallace Street then right onto Scott Street.

Left onto North 6th Street.

Left onto Sarah Street with the finish line at the entrance

of the Sarah Street Grill.

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

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

Hope to see you bright and early tomorrow morning!

Thank you,

Josh Miller Memorial Scholarship Fund
angelatullo@verizon.net

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

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

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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stuff ‘round the mill
Running friends, can’t live with ‘em, can’t live without ‘em!

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

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

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

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

FROM LISA FLORY – Hello Orange Shirts!

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

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

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

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

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

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

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

RAT RACES/EVENTS:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

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

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

RAT RACES/EVENTS:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

http://www.pretzelcitysports.com/

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

http://www.pretzelcitysports.com/

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

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

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

http://www.pretzelcitysports.com/

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

GROUP SOCIAL & TRAINING – RUNNING – CYCLING – SWIMMING:

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

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

POCONO AREA RUNNING CLUB – www.poconoarearunningclub.com

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

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

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

NEPA Runner – http://neparunner.com/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

THIS WEEK & WEEKEND
FROM LISA – Hi All!

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

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

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

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

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Alex Price in the lead at mile 9 during the Pocono half and full Marathon Sunday. Alex, in the orange top, won the half marathon. Japheth Kiptamui the man to his right won the full marathon

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stuff ‘round the mill
WEEKEND RESULTS:
POCONO MARATHON, HALF, 5K – http://www.poconomarathon.org/

What I see as highlights:

I read in a book that “The Lord giveth and the Lord taketh away” and so it was with our RFR heat and oppressive sunshine! Yesterday as if a prayer was answered, the heat and the oppressive sunshine was GONE! It was replaced by wind, rain, and cold and with that came some interesting results.

Marathon: http://www.runhigh.com/2016RESULTS/R051516AF.html
The wining time dropped significantly. The “chosen one”, Brian Morseman, who up until yesterday owned 50% of the RFR wins declared he simply ran out of real estate. What does that mean!? It means Brian planted the seed for a 50K option. We have a 5K, a half marathon, a full marathon and now obviously Brian and I both feel we NEED an Ultra Marathon! My suspicion is with the additional 4.9 miles needed to reach a 50K Brian would have easily run Kiptamui down!!! Brian was just warmin’ up! Please Bob, and staff, let’s add a 50K next year!

The 5K: – http://www.runhigh.com/2016RESULTS/R051516AB.html
Ciara Conboy – A thirteen year old young girl wins the women! She led the way for her whole family!
Team Fair did themselves proud with the old man finishing 2nd overall!

Half Marathon – http://www.runhigh.com/2016RESULTS/R051516AD.html
It could be said this was the Price family’s event. The Price brothers were first and tenth overall! One got dad’s name the other got his running talent!

There are so many fine results, please check them out.

I want to make an example of Marty Alfano. I’d like to point out that if there would have been 5 year age groups Marty Alfano would have won his age instead being fourth in a 10 year age group! We need 5 year age groups! Ten years is too big a span.

As the day came to an end, the love and care for our community shines brightly though the extreme care shown for all of us runners of any and all abilities by the RED CROSS who’s been joined in this amazing effort by the POCONO MEDICAL CENTER who do their best to keep us healthy and safe! To the STROUD REGIONAL POLICE and all who did traffic control throughout the day, you guys ROCK, y’all are a blessing!

There are many great running events in our community and all over our country; many huge, some smaller, but none better! This community is first class through and through! May God continue his blessings on us all!

Start the chant, 50K 50K 50K we need a 50K!!!

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stuff ‘round the mill
Change For The Sake Of Change Is Not The Best Strategy – ??

We’re close to ready for RFR marathon number 11! Have y’all seen the weather report for Sunday! It’s going to be gorgeous! Can we change the start time back to 8 AM!? OMG I hate this 7am start! I hope we’ve gotten many more runners through this time change!

SPECTATORS – you folks are truly a blessing and a God-send!
HAVE FUN!!
CHEER AND MAKE LOTS OF NOISE!
SMILE!
WE RUNNERS LOVE YOU!!!

I am so stoked about this event run! I will be guiding a vision impaired young lady through the first half. This young woman decided she was going to lose 205 lbs. and when she did she was going to run the half marathon. She has lost the weight so now Sunday she will accomplish step two. She is amazing! She will have a sign that reads “vision impaired runner” and I will have a sign “mentally impaired runner!”

FROM BOB STOUT
Rod, I was digging around in an old box of memorabilia and found a ribbon from one of the first “All Comer Track Meets” at ESU. It was a blue ribbon for first place at “something”. I also have some video that was captured from 8mm film reels of me running (100 yard dash I think) at one of them. My guess is that it is from 1972 or 1973. I know there is a lot of history of that event, and I still remember them fondly from my old days as a youngster. Just thought I would share it.

On a darker note, I was having some shortness of breath back in April and was really beating myself up for “really really getting out of shape”. Despite trying to pick up the training a bit, it continued to get worse. By the time I finally went to urgent care to see what was up, they called an ambulance, hauled me to the ER and admitted me. Then they found that I had many blood clots in both my lungs. I almost checked out and the only symptom was feeling like I got out of shape. A little huffing and puffing when going up stairs. Dang! Although my heart did suffer some right ventricle strain, they think I will be back to “normal” in a couple of months. I see the blood doc tomorrow and will be asking him “when can I get back on the bike and elliptical and push it to the limit”. I’m sure to get a “take it easy” speech, but I will listen about ½. Beth will be going with me, so I am quite hosed at ignoring the advice completely. The still have no idea where the clots came from and I had none of the typical risk factors, so I may be on blood thinners forever, but that beats the alternative.

Best Regards,
Stouty
Picture attached
all comer

THIS WEEK & WEEKEND
05/15 – POCONO MARATHON, HALF, 5K – http://www.poconomarathon.org/

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:
05/15 – 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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    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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