stuff ‘round the mill
“Approach love and cooking with reckless abandon.” – H. Jackson Brown, Jr.

Running too! Race with reckless abandon! Train with passion…and wisdom! Train hard and often!!!

WEEKEND RESULTS

SYRACUSE HALF MARATHON RESULTS:
2453 Yeager, Greg 2:10:35 9:59 1247 1780 M45-49 133 192
2476 Yeager, Linda 2:10:48 10:00 1221 2872 F45-49 125 350
1200 Giaquinto, Phil 1:54:25 8:45 756 1780 M60-64 14 72
141 Brown, Frank 1:31:49 7:01 120 1780 M60-64 1 72

FROM LINDA: It was a great weekend. Kitty Hoynes was a hit (Saturday night pre-race dinner). The race was great. Considering this was a pretty large event it was very well organized. Pre-race was indoors and the post-race party was fantastic. They had everything from pancakes, bacon, and chocolate milk to Beer! With a whole lot in between. Dunkin Donuts coffee truck! Chobani yogurt. The list goes on and on. I thought the course was perfect. Some slight inclines (runners outside of the Poconos would call them hills!) and some downhill, a nice course. Great crowd support considering the weather was not perfect. It ended up being around 32 degrees most of the morning however we did not see any rain and we did get to see the sun briefly. A huge improvement from earlier in the week.

None of us PR’d but we weren’t expecting to. Frank won first in his age group, if you have a few hours ask him about it. :) Phil (aka Mr. G) and Alyssia were neck and neck the whole time. I was pulling up the rear and almost caught Greg in the end. I’ll get him next time!

We had a great time and did some running. What more can you ask for?

FROM ROD >I was pulling up the rear and almost caught Greg in the end< (oh Linda, that is SOOOO DIIIIRTY!)
THANK YOU!!!

VIRGINIA BEACH – addition – Lynn Altemose 2:34 half and a correction – Lou ran 4:18 not 4:36

TWO RIVERS MARATHON – Half & full – http://tworiversmarathon.com/?RL=1
Results aren’t up yet.

FROM LISA PIZZUTO – There is no set distance, intensity, and length for tapering. How much you rest (cut down) in both distance and intensity depends on what and how much you were doing during training. For that reason one taper plans does not work for everyone because what they did during the training phase was not the same. Even if the same person does the same taper every time, it will have different results depending on what they did in the training phase.

Remember that the goal of tapering is to rest your muscles, so that you feel better and get past soreness. In general, bring down your distance and intensity so that by the time you race, your muscles have had time rebuild and feel better. On race day, you should feel great. Resting too much is actually better than not resting enough provided you have done the work in the training phase. You will not get “out of shape” in 10 -14 days of gradually reducing your work, so don’t worry about it. You will know if you are not rested enough if your muscles are sore on race day.

How you train is also extremely important. Get your miles in, but make sure that you build your lower range of heart rate so that you have a large aerobic range to work in. This requires running slowly at a low heart rate. People often forget to do this part and then do not have a solid aerobic base. You can use a standard training program from Runners World, but remember to avoid injury in the training phase, try not to increase your distance and/or intensity by more than 10% per week. You will not be able to get to the finish line if you can’t even get to the starting line because of injuries. As you go through the training process, your goal is to be able to run faster at the same heart rate compared to when you started to train.

Having a training plan is important, but the last two weeks when you’re resting is highly individualized. Your goal is to feel good on race day so if you need to cut down more than the plan calls for, make sure you do that.

THANK YOU LISA!!
Lisa is an IRONMAN, a swim coach, and she works for Fluid Mechanic’s, Inc.

FROM DOUG WAGNER (some editing)

Wilson Area Partners in Education 5K Race- Saturday, June 17, 2017 – Wilson Area High School Time: 9:00 a.m. Registration will begin 7:45 a.m. on race day Fastest overall male and female will receive a $50.00 gift card to a local running store. Course designed for a very fast finish that ends in beautiful Wilson Area High School stadium. You can also register on-line at www.wilsonareasd.org. On-line registration closes on June 14, 2017 at midnight. Non-Refundable Entry: $20 per person or $45 for a family of three before June 1, 2017, $25 per person or $55 for a family of three after June 1, 2017, and $15.00 for cross-country team members. Family entries must be mailed together. Entry includes a quality t-shirt, delicious food, and an opportunity to support a worthwhile cause.

THIS WEEKEND
04/01 – KNOWLTON MOVING TOGETHER 5K

04/01 – KUTZTOWN FOOLS RUN – 10M & 5K Runs

04/02 – SCRANTON HALF MARATHON – plus this REALLY COOL training program!

Check out the http://www.neparunner.com/ & https://www.pretzelcitysports.com/ websites for much more complete calendars and results.

WHAT ELSE SHOULD BE HERE?

If you don’t want to receive these emails please let me know!
rod@haskertextiles.com or rodhasker@gmail.com

RAT RACES/EVENTS:
04/07-08 –GIRLS ON THE RUN
Girls on the Run Pocono is hosting a Spring into fitness 24hr challenge at Retro Fitness in Stroudsburg. We invite everyone of all fitness levels to participate in a one hour challenge on either a treadmill, bike , eliptical or stair stepper on Friday April 7th from 12am-12pm OR Saturday April 8th from 6am-6pm. The cost is $25 for one day or $40 for a spot on both days
Then you pick a one hour time slot to see how far you can go on that piece of equipment. The person who goes the furthest of each piece of equipment (treadmill will have a walker or runner entry) will win a prize. Teams are encouraged and costumes are always welcome! You do not need to be a member of Retro to join this challenge. All money raised at this event will go towards Girls on the Run Pocono scholarship fund. No girl ever gets turned away from the program!
To register please go to www.gotrpocono.org

04/18 – GARDEN SPOT MARATHON – half & full

04/17 – BOSTON

04/23 – ST LUKE’S HALF

04/29 – ST. JUDE ROCK ‘N’ ROLL

04/29 – 1st ANNUAL SUPERHERO 5K RUN/WALK

05/21 – RUN FOR THE RED MARATHON

08/20 – Lehigh Valley Zoo Run Wild for Wildlife Conservation, 10K, 5K and 1 mile Family Fun Walk for Wildlife

10/08 – STEAMTOWN

10/15 – 2017 BARRETT SCARECROW 5K RACE

11/05 – NYC MARATHON

11/12 – HARRISBURG MARATHON

11/23 – Pumpkin Pie 5k – Nazareth YMCA

12/09 – The Knights of Columbus Council 13935 will be sponsoring its 7TH ANNUAL KRIS KRINGLE 5K RUN/WALK at Matamoras Airport Park on. The run will be starting at 9 with the walkers leaving 15 minutes earlier. More info when available.
Bill Gaa – 570.445.9551

RAT TRI’S:

06/04 – INDEPENDENCE TRI – Lake Nockamixon

06/04 – Philly Int’l Classic – Pro/Am bike race

06/11 – WallyMan Tri - Lake Wallenpaupack

07/15 – New Holland Bike Race 50mile

07/16 – Anthracite Tri – Mauch Chunk Lake Park

07/22 – NJ State Tri – Mercer County Park, NJ

08/12 – REV3 POCONOS 2017- SPLIT ROCK RESORT Lake Harmony, PA

08/12 – Nightmare Tour – 177 mile bike race – Lancaster County

08/13 – Steelman Tri – Lake Nockamixon

09/04 – Donut Derby – bike/donut race – Trexlertown

09/30 – Walpack Wilderness Challenge Du Walpack, NJ

09/30 – Morning Star 5k – Bethlehem

09/30 – Chilli Challenge – Montour Preserve

10/07 – Dirty Dozen Hill Climb – bike race 63 miles Adamstown, PA

10/14 – New Holland Bike Race 50mile – New Holland, PA

10/15 – Lake to Lake 8k trail run – Lake Wallenpaupack

11/18 & 19 – FROM ERNEST ROUNDTREE – Here’s the date for the Philly marathon weekend Saturday November 18 is the Philly half marathon and the 8k run and November 19 is the Philly marathon

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

If you don’t want to receive these emails please let me know!
rod@haskertextiles.com or rodhasker@gmail.com

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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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