The view from my porch.
When I go to Boston now, I have wet shoulders – women fall into my arms crying. They are weeping for joy because running has changed their lives. They feel they can do anything.
Katherine Switzer

I’ve made the statement on social media that the runners in the Boston Marathon Monday are amongst the most courageous groups of runners ever assembled in one event. And I MEAN it!

When the runners arrive at Hopkinton pre-race they are staged at the High School on and around the sports fields. The High School is about .9 mile from the start line. There are indoor facilities for the elites, not for the rest of us. The commoners on Monday found themselves outside in an open field in a torrential down pour with the temperature in the low 30′s and wind gust to 35 mph. I guess it could be said they were “just chillin”.

It has been reported that some of the elites started and faltered a bit during the early miles, some including the winning woman Desiree Linden considered dropping but regrouped and pushed on. The elite finish times are evidence of the day everyone had out there. Our local runners that finished were amazing; I don’t care what their finish time! And the two that didn’t finish showed their courage by stepping to the line and trying!

Actually in the midst of gloomy weather of the day there were some bright performances. I wish I was a better writer, I wish I could more eloquently express in words my admiration for Sarah Rusk.

A few years ago Sarah won the women’s division of our Pocono Run for the Red marathon. I believe her time was 2:57.?? Monday she ran 3:03.?? Six minutes slower on a slightly harder course during a rain and wind storm that had elite runners finishing 10 to 20 minutes slower than previous finishes at Boston.

Anyhow Sarah had an awesome run! God bless you Sarah, you are spectacular!

And so were many many others! We watched as runners that had no idea the day could be as bad as it was just kept going and going! Common ordinary runners bonded together in one cause, to finish and in the process they kept pushing and pulling each other to the finish line of the 122nd Boston Marathon! Watching them run was inspiring!

This weekend Grammie and I are headed to the St Luke’s half. We’re both undertrained but as she is now 71 she feels she better do her second half before she becomes too old. The woman can be a naughty little tramp! She told me to enter us a few months back, then she asked me if I’m sure I can stay up with her. She has been upset that 3 years ago when we did her first I didn’t let her win. Sooooo she wants to kick my ass Sunday! She is secretly working with our kids and grandkids on a method to trip me if need be. My hearing is better than she thinks! If only my knee and back were as good as my hearing…

Let’s get out there and get healthy happy and filled with joy! Invite a friend to join you! YOU can change someone’s life for the better!

THIS WEEKEND:
04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=
04/22 – St. Luke Half – http://stlukeshalfmarathon.com/

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am.

EVENTS OF LOCAL INTEREST:

04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.
04/29 – Jim Thorpe half & 5k – https://www.halfmarathons.net/pennsylvania-jim-thorpe-half-marathon-5k/ https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace
05/06 – Cinder Cancer Derailers 5k Run – Rudy’s Tavern 90 Washington St, East Stroudsburg

https://register.chronotrack.com/r/35492

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/
05/19 – 42 mile bike ride in Quakertown
05/20 – 13th annual Pocono Marathon + 5k & half marathon
06/02 – Levee Loop – Dansbury Park – Sign 7:30 a.m. – Race at 8:15 a.m. Walk at 8:30 a.m.
06/10 – 2018 Josh Miller Memorial 5K Run/Walk
07/22 – Lake Placid 140.6 Ironman
09/15 – The Scranton Duathlon is a 5k Run, 20k Bike, 5k Run
09/23 – Atlantic City 70.3 Ironman
10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director
10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars and results can be found at these excellent sites:
Check out the http://www.neparunner.com/ & https://www.pretzelcitysports.com/ & https://readysetrunpoconos.com/ websites for much more complete calendars and results.

What am I missing? What else belongs here!
If you don’t want to receive these emails please let me know!
rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

Boston Results

The view from my porch (no I didn’t move my porch to Boston! It was TOO cold and WET in Boston yesterday!)

Four of us traveled to see this event in my truck. Each and every one of us watching were amazed at the fortitude of the runners! The volunteers on course, the police, and the race management must be applauded for the commitment to make this event happen! This event is sure to be recalled for years not for the times turned in but for the courage to stay out and finish this race!

6689 Rusk, Sarah 37 F Wilmington DE USA – 3:03.38 – Stroudsburg native and past RFR Marathon winner!
1788 Baranowski, Miroslaw 38 M Brodheadsville PA USA – 2:59.29
5714 Snyder, Ricky 46 M Pen Argyl PA USA – 3:17.16
11124 Marozzi, Christopher 51 M Bangor PA USA – 3:33.40
18076 Swartz, Holly 40 F Tobyhanna PA USA – 3:45.02
22573 Schoening, Elissa 45 F Cresco PA USA – 4:02.37
16112 Arnst, Timothy 55 M East Stroudsburg PA USA – 4:04.37
27956 Hoppaugh, Bill 50 M East Stroudsburg PA USA – 5:09.34
24384 Villiano, Julie 57 F Bangor PA USA – 5:39.35
19867 Policelli, Neil 68 M Bangor PA USA – 5:39.36
23529 Cerminaro, Anthony 81 M Jermyn PA USA – dnf
28173 Jewell, Don 80 M Lords Valley PA USA – dnf

Garden Spot results:

http://my2.raceresult.com/94996/results?lang=en#1_07B109

http://my2.raceresult.com/94996/results?lang=en#2_0B1085

more soon.

Posted in Uncategorized | Leave a comment

Boston Marathon

FROM SARAH RUSK
This is a good one, too!! Look forward to seeing you and some other Pocono runners on heartbreak!!!

https://www.runnersworld.com/boston-marathon/boston-marathon-course-tips-for-runners#

WE WILL BE THERE SARAH! YOU ARE OUR HERO!!!

Boston Marathon Course Tips for Runners
“Boston is a course you need to do many times before you get the hang of it,” says Bill Rodgers. “I know I did.” Coming from a four-time champion, that’s saying something. Boston, the world’s oldest marathon, isn’t just tricky; it’s diabolical. But we quizzed former winners, canny coaches, and regular runners who know the course firsthand to bring you a mile-by-mile guide to the ups and downs of getting from Hopkinton to Copley Square.

Miles 0-2.5:
From an initial elevation of 472 feet, Route 135 drops like a roller coaster as it rambles into Ashland, site of the original starting line, used from 1897 to 1923. The gnarliest section of the descent comes in the first six-tenths of a mile, but Boston’s strict seeding system, the size of its field, and the narrow road should help prevent you from careening downhill too fast. This is a good thing, so don’t fight it. Stay in the middle third of the road and let the jackrabbits sprint along the edges. You’ll get your chance to pass them later.

Landmark:
TJ’s Food and Spirits, mile 2. Even the leather-clad Harley set gets caught up in marathon mania. This rowdy biker bar, located on the left side of the road, is the first major spectator hangout you’ll pass. (If you can’t be in Boston for the big race, here is how you can watch the Boston Marathon from home.)

Miles 2.5-5:
The course continues to lose altitude through this stretch. Resist the temptation to “bank” minutes for the second half of the race-you’ll lose twice as many when you wind up walking on Beacon Street before the finish. At the same time, avoid braking so hard you expend precious energy reining in your strides.

Miles 5-7.5:
Around the 10K mark in Framingham, the course traverses the first of seven sets of railroad tracks. While you needn’t worry about having to stop to let a locomotive pass, several members of the lead pack in 1907 were less fortunate. According to Boston Marathon veteran and history buff Tom Derderian, they got separated from the eventual winner by a slow-moving freighter.

By now, Route 135 has flattened out, allowing runners to find a consistent rhythm. “Now you’re getting into a groove,” says race director Dave McGillivray. If you’ve ignored our advice and gone out too fast, when you hit Framingham, you need to settle in. “The mile splits you’d planned, those are what you should be running now,” says McGillivray.

Landmark:
Henry Wilson Shoe Shop, mile 8.5. Although staged on Patriots’ Day, the state holiday that commemorates Paul Revere’s ride, the Boston Marathon never touches the route Revere and his deputies traveled while sounding the alarm. At the intersection of Route 135 and Mill Street in Natick, however, it does pass the proudly preserved workspace of Henry Wilson, a local cobbler who went on to become Ulysses S. Grant’s vice president.

Miles 7.5-12.5:
The course undulates as it skirts Lake Cochituate and proceeds into downtown Natick. “Some of the grade changes are imperceptible, but they do help you,” says Boston Athletic Association (B.A.A.) head coach Michael Pieroni. “You can use different muscles, which lets those that have been taxed for a while get a break.” Forget about even splits on the rolling terrain and focus instead on even effort. “Your pace will slow down on the upgrades,” says Lisa Rainsberger, the last American to win, in 1985. “But if you keep the same cadence and the same heart rate, you’ll be okay.”

Landmark:
Wellesley College, mile 12.5. Because of the way the course bends, the celebrated shrieks of the school’s 3,600 students and their friends will reach your ears well before you pass by them. If you don’t get chills once you hit this gauntlet of sound, say even the most hard-boiled Boston vets, you must not have a pulse.

Miles 15-16.5:
On its way into Newton Lower Falls, Route 135 plummets 150 feet in a half mile, the steepest drop since the opening plunge out of Hopkinton. “It’s a terrible hill,” says Bill Squires, famed former coach of the Greater Boston Track Club, noting that what makes it so troublesome is the punishing haul up the bridge over Route 128 that immediately follows. “To me, the climb up over 128 has always been the toughest part of the whole race,” adds McGillivray. “You don’t look for it, because nobody talks about it. And then you say, ‘Wait a minute, I’m going up.’ And then you keep going up and up.” The bridge’s exposure to the elements adds to its difficulty. “If there’s a weather problem of any sort, this area seems to call it out,” says Cambridge Running Club coach Fred Treseler. “If it’s sunny, it’s always very hot. If it’s a windy day, it’s twice as bad here.” Consider yourself warned. Put your head down, stay focused, and maybe repeat a mantra-something like “This too shall pass.”

Miles 16.5-17.5:
“If you’re under pace, this is the point to really slow it down and regroup, and make sure you’re truly getting ready for the last hills,” Pieroni says. Anyone who feels their legs fading here should “go to their arms,” suggests Rainsberger. Driving your elbows back a bit harder than normal helps bring up your knees. “And that’s going to spread out the workload.”

Just before the 17th mile aid station, you’ll encounter two potentially vital relief stations. In front of the Woodland Country Club, you’ll find volunteers distributing Clif Shot Energy Gels on both sides of the course. To the right sits an MBTA (or “T,” as the locals call it) trolley stop. (Note: All day on marathon day, flashing your official bib number lands you a free T ride. But don’t get on it here!)

Landmark:
Newton Fire Station, mile 17.5. For the first time in the entire race, the course takes a sharp turn, bearing right at this handsome red-brick building onto Commonwealth Avenue and the first of the infamous Newton hills.

Miles 17.5-21:
Here we go: Take a deep breath, set your eyes on the road ahead, and motor on, tackling the slopes one at a time as you start up the series of rises that ends with the famous Heartbreak Hill. “The first one is pretty long, but it has the gentlest grade,” says Pieroni. Shorten your strides slightly until you reach the top, then switch into recovery mode as you drop 50 feet over the next mile. The second hill rears up just past the Johnny Kelley statue-on the left side of the street, opposite Newton City Hall-and leads to a short, level patch of road that fools some fatigue-addled runners into thinking the worst is over, when Heartbreak proper still looms. Draw encouragement from the boisterous crowds lining the course. Dick Beardsley, who finished second behind Alberto Salazar in their famous 1982 duel, says, “I thought the crowds helped me here more than anywhere else.”

LISTEN: Dick and Alberto describe their final few miles in the famous “Duel in the Sun”

Miles 22-25:
Before entering Cleveland Circle at mile 22, the race turns abruptly right onto Chestnut Hill Avenue, then left 300 yards later onto Beacon Street. By mile 23, you’ll be descending steadily; in the 24th mile, the downward pitch becomes even more pronounced.

If you’re still feeling good, “the course is finally sweet to you at the end,” Rodgers says. “It gives you all this good downhill, and you can just glide.” If you’re struggling, Rainsberger advises taking things a few shuffling steps at a time. “Break it down into smaller sums. You can see the darn CITGO sign forever, so don’t look for that. Look for the next water station or mile marker.” As you approach Kenmore Square, beware the Mass. Pike overpass near Fenway Park. It’s just a bump, really, but it won’t seem like that now.

Landmark:
Cemetery Mile, mile 23. “People get to the top of Heartbreak and they say, ‘Damn, I made it!‘’” Meyer says. “Then they go charging down the hill to Boston College, and then their legs are finished.” After crossing Lake Street, anyone who commits that error will be left to suffer in relative solitude. Trolley tracks paralleling Commonwealth Avenue on the left keep away supporters. What’s more, to the right stands Evergreen Cemetery. “I call it the Cemetery of Lost Hope,” Squires says. Treseler adds, “It’s really a no-man’s-land. All of a sudden, everything goes quiet. It’s very easy to become distracted or deflated.’

Miles 25-26.2:
During his showdown with Salazar, Beardsley tripped over a pothole as the two flew through Kenmore Square. The stumble barely threw him off stride-he actually credits the mishap with loosening a perilously tight hamstring-and in retrospect, it’s no surprise he kept going. Once you get this far, nothing will stop you from finishing.

A straight shot down Commonwealth Avenue leads you to a right onto Hereford Street and a final short incline before hooking a left onto Boylston. Keep the legs churning and the arms swinging. And most of all, soak in the Olympian roar-and the view of the finish-once you make that turn. “You’ve reached the point of no return,” McGillivray says. No matter what the race clock reads, “you can claim victory now.” (Excited to run your first Boston one day? Check out this article on How to Train for the Boston Marathon.)

Landmark:
Kenmore Square MBTA Stop, near mile 25 and the CITGO sign. Some say infamous bandit Rosie Ruiz walked out of this station and jumped in the race for her ill-gained “first place” finish in 1980. Having earned your medal, you’ll want to celebrate. Avoid the Copley Square T (it’s closed), and go to Arlington Street, the Hynes Convention Center, or Back Bay Station. And try to stay awake for a postrace party.

Posted in Uncategorized | Leave a comment

The view from my porch.

“It’s important to know that at the end of the day it’s not the medals you remember. What you remember is the process — what you learn about yourself by challenging yourself, the experiences you share with other people, the honesty the training demands — those are things nobody can take away from you whether you finish twelfth or you’re an Olympic Champion.”

-Silken Laumann, Canadian Olympian

Can I get an AMEN! Silken REALLY nails it!

Saturday may be the best day for running this weekend, especially in Boston. According to the weather forecast I just looked at Boston may have a little snow Sunday and rain Monday on race day? Same thing here locally, Saturdays Garden Spot appears to be the best running day while Sundays Hero 5K may require a little heroism as it could be a 4.5 mile mud fest on the levee!

I hope to have some pictures of our local runnier in Boston to share nest week!

Whatever your weekend plans include, include some time for yourself, some exercise to enhance your health, and some time to let your loved one know they are important in your life!

THIS WEEKEND:

04/14 – Garden Spot Village Marathon, Half & YMCA Kids Marathon

04/15 – 2nd Annual Superhero 5K and walk. Dansbury Park – Levee loop course – flyer attached.

04/16 – Boston Marathon – Patriot’s Day

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am.

EVENTS OF LOCAL INTEREST:

04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=

04/22 – St. Luke Half – http://stlukeshalfmarathon.com/

04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.

04/29 – Jim Thorpe half & 5k – https://www.halfmarathons.net/pennsylvania-jim-thorpe-half-marathon-5k/ https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace

05/06 – Cinder Cancer Derailers 5k Run – Rudy’s Tavern 90 Washington St, East Stroudsburg

https://register.chronotrack.com/r/35492

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/

05/19 – 42 mile bike ride in Quakertown

05/20 – 13th annual Pocono Marathon + 5k & half marathon

06/02 – Levee Loop – Dansbury Park – Sign 7:30 a.m. – Race at 8:15 a.m. Walk at 8:30 a.m.

06/10 – 2018 Josh Miller Memorial 5K Run/Walk

07/22 – Lake Placid 140.6 Ironman

09/15 – The Scranton Duathlon is a 5k Run, 20k Bike, 5k Run

09/23 – Atlantic City 70.3 Ironman

10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director

10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars and results can be found at these excellent sites:

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

What am I missing? What else belongs here!

If you don’t want to receive these emails please let me know!

rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

Here is an excellent description of the Boston Course.

Boston Marathon Course Preview
COACH BRENDON·MONDAY, MARCH 19, 2018

Since today marks one month to race day I figured it was a good time to share my course preview. Hopefully you find it helpful. I also included Jack Daniels tips on the course at the end of my write up as he is one of the best running coaches around. Enjoy!
This is just my overview on the course and some tips that may be helpful.

Start- Mile 5
*The first mile of the course is a steep downhill as you will drop over 100 feet in this mile. Don’t get carried as run relaxed and use this as a warmup to get your body ready for the rest of the race.

*Miles 2-5 will have you leaving the town of Hopkinton and entering Ashland. This stretch of the race is slightly downhill as we go from 350 feet to 200 feet in elevation.
* If you are a little quick don’t panic but make sure you are staying relaxed and within five seconds of goal pace. If you are keeping the effort consistent then it is ok to be a few seconds faster than goal pace on the downhill and a few seconds slower on the uphill. An example is if your goal is 7:00 pace you should not be running 6:40’s; 6:50’s would be ok but any faster than that may be trouble later on! So pay close attention to those early splits.

Mile 5-9
*Most of this stretch is through the towns of Framingham/Natick and it is slightly rolling to flat. You will pass the Framingham Train Station and that section of the course will have some deep crowds.
* As the course flattens out, resist the urge to run faster than you planned. Remember, the idea that you can “bank” minutes here for the second half of the race will bite you in the backside in the late miles.

Mile 9-10
*Around mile 9 you will pass Lake Cochichuate and the crowds are a bit light in this area. It is pretty much a flat stretch of road but this may be the first time we you start noticing some fatigue and negative thoughts.
* I tend to struggle on this part of the course. You have just run the first 9 miles that was pretty much downhill. The effort will seem real now so focus on hitting those mile splits and taking it one mile at a time. Stay positive by using a power word like “toughness”, “fighter”, etc. to get you through those rough patches.

Mile 10-11
*You will enter Natick Center and the crowds will be large. Hopefully this will give you a boost of energy! The course is pretty flat during this mile so just focus on hitting you pace.

Mile 11-12
*The course will have a slight uphill to start this mile. Towards the end of this stretch you will be in a wooded area with light crowds. But use this time to prepare yourself for the noise that is upcoming at Wellesley College as you will hear it before you see it!

Mile 12-13
*This will be one of the loudest sections on the course. Don’t get carried away as you run by the Wellesley College students but hopefully it will give you a boost of energy.
* I like to run right next to the crowd as the noise gives me a little boost. You may remember Ryan Hall doing this at Boston in the past.

Mile 13-14
*This stretch of road has you entering downtown Wellesley. Crowds will be strong and you will be passing the half marathon mark. It is mostly flat so try to get back into rhythm especially if your last mile was a little quick.
* I think it’s ok if your half marathon is a little faster than goal pace. I am a believer in thinking the first half can be about 90 seconds faster than goal pace since it was downhill. When I ran my PR of 2:29 I went through in 1:13 and change and came back in 1:15 and change. So don’t panic if you are little quick but it should not be any more than 90 seconds- 2 minutes if you have run the course the right way.

Mile 14-15
*Another mile of road with great crowd support. It starts by going by athletic fields and then a small section of shops before going over route 9. Use this stretch to gather yourself for the hills that are approaching!

Mile 15-16
*Right about 15.25 miles you will have a large downhill into Newton Lower Falls. The course drops from 150 feet to 50 feet during this stretch. Don’t get carried away with this downhill but it is a good chance to let the legs open up a bit just to stretch out. But brace yourself as the hills are about to begin. You’re going to be climbing and dropping for about the next nine miles. None of these hills, up or down, is a killer on its own. It’s the cumulative effect and the fact that when the uphill’s start, your legs already have 16 miles on them.

Mile 16-17
*This mile you leave Newton Lower Falls and head up over the highway overpass. This is the first real uphill and its one that a lot of people are not prepared for as they often forget about this climb. I personally find this to be the most challenging of the hills. From 16 to 16.5 you will climb about 70 feet as you make your way over the highway. This stretch is not very scenic and the winds can be nasty off the highway. Hill #1 is now done.
*You have close to a mile of flat running before hill #2 so use it to recover and get back into your groove. I really recommend that you break the hills into 4 parts and focus on staying positive by saying you have a mile of flat/downhill running in between each climb!
*My advice on the hills is to shorten the stride and keep your effort the same. Yes this will mean your pace is slowing down but you can make it up on the downhills. Too many people try to keep pace or push the uphill’s and they pay for it later on.

Mile 17-18
*At 17.3 you will make a right hand turn at the Newton Fire House. The crowds and energy will be great here so get ready to battle through this hilly stretch. Hill #2 is approaching as it is from 17.5 to 18 miles you will climb about 60 feet.
Mile 18-19
*This mile is slightly downhill with a drop of close to 50 feet. Use this time to recover and get back into your pace.
*Once again you have about a mile of flat road before you approach hill #3. Use these flat areas to regroup and get back on your pace.

Mile 19-20
*Hill # 3 is approaching as you run by Newton City Hall. Around 19-19.5 you will again go uphill for a 50-60 foot elevation gain. Just keep your effort the same shorten the stride and focus on just getting through the hill.
*Once you again you are going to have a flat stretch of road to recover before one more hill. From about 19.5 to 20.2 will be flat road to recover and regroup.

Mile 20-21
*Heartbreak Hill. It will be a half mile climb where you gain approximately 90 feet as the course goes from 150 ft. to 240 ft. elevation. It’s not the biggest/steepest hill but it’s at 20 miles so you will be feeling it! Keep your breathing relaxed, shorten your stride, and just look at the road ahead of you instead of looking up at the hill.
*The crowds will be huge with the Boston College students so feed off that energy. Just get through this last uphill and once you’re at the top take a deep breath to regroup as you are through the toughest part of the course. The final miles will give you the chance to pass a lot of people so stay positive and focus ahead on catching runners who are struggling!

Mile 21-22
*This mile drops about 90 feet during this stretch. This is a good chance to open the stride up a bit as the stride will be tight from the uphill’s. Don’t get too carried away on this downhill though as if you’re too aggressive the quads/calf’s can cramp up on you. Work your way back into your pace during this stretch.

Mile 22-24
*You will take a left turn into Cleveland Circle. Careful on the trolley tracks just be aware they are there so you do not trip! Once you make that turn you can see the city buildings ahead of you. This is my favorite part of the course as you can pass a lot of people over these next few miles. Even if you are having a rough day gives yourself a goal of catching a certain # of people each mile. As you will feed off the energy of crowds during this stretch and with every person you pass you will get a bit of an energy boost!
*The course drops from 150 to 25 feet during this stretch. If you ran the course smart you can be real aggressive during this part of the course as you let the downhill do the work for you!
*Somewhere around mile 23 you will notice the famous Citgo sign, this means you are almost there!

Mile 24-Finish
*Right before mile 25 you approach a small bump by the Fenway area. It’s not huge but at this point in the race any uphill can be a struggle. The bump is only about (15 seconds long) so just get through it.
*Right after mile 25 you will take a right turn and be on Comm Ave. There will be a small dip and then a quick climb(5-10 secs) as you go under Mass Ave. Don’t let this bother you as you are about to make the famous right hand turn onto Hereford Street and then a quick left and you are on Boylston Street and the finish stretch.
*The final straightaway is a bit longer then you expect but use this as a chance to take it all in. The crowds will be huge so enjoy this stretch whether it was a good race or bad. As you are about to finish the Boston Marathon and that is an accomplishment in itself!

Jack Daniels Thoughts on the Course from 2017
“Main thing to concentrate on in those early miles is good leg turnover and don’t let the easy downhill running lead to stride lengthening, which will result in the quads taking a beating early and feeling not so good later on. Don’t concentrate on going faster early, but if it happens without any extra effort, it shouldn’t be too bad. Typical weather at Boston is a head wind (coming off the ocean), so even having slight downhill may not result in a faster early pace. Got to go by feel and remember that most mistakes in races are made early, so run with your head for about 18 or 20 miles then with your heart the final miles. Weather could be hot, could be cold, and could have head wind or tail wind, so run by feel and quit thinking how far you have to go, just be present think about what you are currently doing.

The course is a little downhill, but with some definite uphill running along the way. As with any course, especially during the spring, weather conditions can vary a fair bit. Often there is a breeze coming at you in Boston, since you are running toward the ocean to your East, and ocean breezes often blow inland. Now and then Boston can get a pretty solid tailwind when a weather system is blowing in from the northwest. Maybe most importantly, the first five miles of the Boston course is downhill and it is easy to put in some faster-than-average mile times in those first five.

It is not bad to take advantage of those early downhill miles, but it is usual for your quads to take a beating as a result of downhill running and if you are not used to it, the latter miles at Boston can be a real struggle. The idea is to take a little advantage of the first five miles (by going a few seconds faster than you plan to average over the entire course), but to realize you will also be losing some time between miles 16 and 22 when there is a fair bit of uphill running to be done. However, if your legs are used to some downhill running and the early downhills don’t cause a problem later on, the final 3 or 4 miles are also downhill and you can take advantage of those toward the end of the race.

Overall, on a calm and nice day, and with a nice steady effort, the Boston course can allow you to run a little more than a minute faster than a perfectly flat course will allow. The key is to do some training over undulating terrain, including some prolonged gradual downhill running so your legs are used to doing that and will not let you down over the Boston course. Remember that the weather of the day can have major effect on performance so be prepared for whatever is thrown at you. Take advantage of the advantages and minimize the disadvantages that you have to face.”

Posted in Uncategorized | Leave a comment

The view from my porch.

“You should run your first marathon for the right reasons, because you’ll never be the same person again. You must want to do it, not do it because your boss did it or your spouse did it.” Bill Wenmark, running coach

The right reason?? I believe that reason is different for each of us. I doubt many of y’all have or will run your first marathon for the same reason I ran mine. Looking back I’m not positive my reason didn’t change, at least in my mind! All I know is that every fiber of my being is glad I did! I have no regrets! All I have positive warm memories of each and every event. I highly recommend running a marathon if your considering doing so.

Those of you headed to Scranton for the half, tear it up!

Check out the Berwick Run for the Cookies 10K. There are several locals here: http://my6.raceresult.com/91378/?lang=en#1_22DCB0

If you have or are part of a group run open to inviting others to join you please send pertinent info and I will keep a list on each email for interested folks. So far these are the responses:

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am.

THIS WEEKEND:

TRAINING & EASTER CANDY! Maybe some ice cream too! YES LIFE IS GOOD!

EVENTS OF LOCAL INTEREST:

04/08 – Emmaus 4 Mile Classic – 9:30 AM – 500 Macungie Ave Emmaus – https://runsignup.com/Race/PA/Emmaus/Emmaus4MileClassic

04/16 – Boston Marathon – Patriot’s Day

04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=

04/22 – St. Luke Half – http://stlukeshalfmarathon.com/

04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.

05/19 – 42 mile bike ride in Quakertown

04/29 – Jim Thorpe half & 5k – https://www.halfmarathons.net/pennsylvania-jim-thorpe-half-marathon-5k/ https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace

05/06 – Cinder Cancer Derailers 5k Run – Rudy’s Tavern 90 Washington St, East Stroudsburg

https://register.chronotrack.com/r/35492

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/

05/20 – 13th annual Pocono Marathon + 5k & half marathon

06/02 – Levee Loop – Dansbury Park – Sign-in starts at 7:30 a.m. – Trail Race starts at 8:15 a.m.

Fitness Walk starts at 8:30 a.m.

06/10 – 2018 Josh Miller Memorial 5K Run/Walk

07/22 – Lake Placid 140.6 Ironman

09/23 – Atlantic City 70.3 Ironman

10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director

10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars can be found at these excellent sites:

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

What am I missing? What else belongs here!

If you don’t want to receive these emails please let me know!

rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

The view from my porch.
“Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.” – John Bingham

Think about what John wrote here on your run this weekend. Running is God’s gift to you! Be thankful and grab hold of a big hunk of running to continue your road to fitness and to celebrate your life and being! YOU ARE IMPORTANT!

Invite someone to join you on your run! YOU could be the reason someone begins their road to fitness and a healthier and happier life!

Results many locals can be found in:

https://www.pretzelcitysports.com/wp-content/uploads/2018/03/18-kutztown-fools-run-10-miler-results.pdf

https://www.pretzelcitysports.com/wp-content/uploads/2018/03/18-kutztown-fools-run-5k-results.pdf

http://tworiversmarathon.com/previous-results

https://www.pretzelcitysports.com/wp-content/uploads/2018/03/18-quakertown-run-for-youth-10-mile-results.pdf

https://www.pretzelcitysports.com/wp-content/uploads/2018/03/18-quakertown-run-for-youth-4-mile-results.pdf

Enter Camp Runabout at a special rate this weekend – https://www.camprunabout.com/

Some very cool pictures and info about the Levee Loop – http://www.myrailtrails.com/Pennsylvania/LeveeLoop2013.html

If you have or are part of a group run open to inviting others to join you please send pertinent info and I will keep a list on each email for interested folks. So far these are the responses:

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am.

THIS WEEKEND:
TRAINING & EASTER CANDY! Maybe some ice cream too! YES LIFE IS GOOD!

EVENTS OF LOCAL INTEREST:
04/08 – Emmaus 4 Mile Classic – 9:30 AM – 500 Macungie Ave Emmaus – https://runsignup.com/Race/PA/Emmaus/Emmaus4MileClassic
04/16 – Boston Marathon – Patriot’s Day
04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=
04/22 – St. Luke Half – http://stlukeshalfmarathon.com/
04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.
05/19 – 42 mile bike ride in Quakertown
04/29 – Jim Thorpe half & 5k – https://www.halfmarathons.net/pennsylvania-jim-thorpe-half-marathon-5k/ https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace
05/06 – Cinder Cancer Derailers 5k Run – Rudy’s Tavern 90 Washington St, East Stroudsburg

https://register.chronotrack.com/r/35492

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/
05/20 – 13th annual Pocono Marathon + 5k & half marathon
06/02 – Levee Loop – Dansbury Park
Sign-in starts at 7:30 a.m.
Trail Race starts at 8:15 a.m.
Fitness Walk starts at 8:30 a.m.
10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director
10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars can be found at these excellent sites:
Check out the http://www.neparunner.com/ & https://www.pretzelcitysports.com/ & https://readysetrunpoconos.com/ websites for much more complete calendars and results.

What am I missing? What else belongs here!
If you don’t want to receive these emails please let me know!
rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

The view from my porch.
A lifetime of training for just ten seconds. – Jesse Owens

Bill Carlton is cancer free and on the mend from surgery! Bill attends to the work and details of our Run for the Red course. He is a leader and a tireless man who sees to it all is well and we are pampered and safe come race day. He is an almost daily volunteer at his church. He is his family’s keystone! I am proud and blessed because he is my friend! Please keep him in your kindest thoughts and prayers!

Ten seconds! It’s hard for me to get that. I want to run for hours, if not days. Ten seconds just isn’t enough. Running balls to the wall for ten seconds is HARD! I’ve done it! It just doesn’t satisfy my spirit.

In a ten second race one miss-step most likely will kill your run, your whole day. In a ten hour race you can fall in a hole and climb back out and regain your stride and salvage your day.

Don’t let this weather defeat you! Keep at your training! Keep up your fitness! Life always throws obstacles in our way. We gotta be tough, determined, and committed to finding our way through to reach and complete our goals! Take care of yourself and help encourage others on the path to fitness and competition! We can and will weather the storms!

HAPPY AT PADDY’S DAY!!

Don’t forget the GOTR pancake breakfast!

Times a wasting, let’s get training!!!

If you have or are part of a group run open to inviting others to join you please send pertinent info and I will keep a list on each email for interested folks. So far these are the responses:

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am. Daily means regardless of holidays, weather, injuries, or being dead or alive, the Mill Rats run!

THIS WEEKEND:
This is a super event!

EVENTS OF LOCAL INTEREST:
03/18 – GIRLS ON THE RUN POCONO is hosting their 3rd annual “Luck of the Irish” pancake breakfast on Sunday March 18th at Stroudsburg High School from 8am-1pm.
03/18 – the 55th Annual Caesar Rodney Half Marathon, Relay & 5k in Wilmington DE – www.crhalf.com
03/24 – Kutztown Fools Run
03/24 – 25 Two Rivers – http://tworiversmarathon.com/
Race dates are set for the 2018 Two Rivers Marathon Race Festival. We’ll have a marathon, half marathon, 10k and 5k on both March 24 and March 25, 2018. – Two days. Two full marathons. Two Half Marathons. Two 10k’s. Two 5k’s.
03/24 – NEW DATE, originally scheduled 03/03 but postponed due to snow – Upper Bucks Foot and Ankle Run for Youth 10 Mile and 4 Mile Races – from Pretzel City Sports

https://www.pretzelcitysports.com/calendar_event/upper-bucks-foot-and-ankle-run-for-youth-10-mile-and-4-mile-races/

04/08 – Emmaus 4 Mile Classic – 9:30 AM – 500 Macungie Ave Emmaus – https://runsignup.com/Race/PA/Emmaus/Emmaus4MileClassic
04/16 – Boston Marathon – Patriot’s Day
04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=
04/22 – St. Luke Half
04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.
05/19 – 42 mile bike ride in Quakertown
04/29 – Jim Thorpe half & 5k https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace
05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/
05/20 – 13th annual Pocono Marathon + 5k & half marathon
10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director
10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars can be found at these excellent sites:
Check out the http://www.neparunner.com/ & https://www.pretzelcitysports.com/ & https://readysetrunpoconos.com/ websites for much more complete calendars and results.

What am I missing? What else belongs here!
If you don’t want to receive these emails please let me know!
rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

The view from my porch.

The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt! You train so you can tolerate it! – Author unknown

I’m excited about Boston. I’m headed to heartbreak hill with a car load to cheer and celebrate the greatest and longest running marathon in history. We don’t have a big bunch of runners running Boston this year, I’ve found 10 of interest so far. I will list them with bib #’s soon.

One of our locals is a young man named Don Jewell. Boston is on 4/16 which also happens to be Don’s 80th birthday. Many of Don’s family are accompanying him on the trip, I suspect there will be a rousing birthday/Boston Marathon celebration in his honor. Don has run more than 20 Boston’s, I’ve lost track of the exact number.

Don stopped by my home before he left for his Florida winter home. He left the shirt pictured here with me. It is from the 1984 100 mile national championship which he won in 14:39:?

Don has been running marathons and ultras for over 50 years. Don doesn’t like attention focused on himself, he is a humble man. He doesn’t cite the exact number but has confessed to that number being over 200. Another of Don’s ultras was the Spartathlon (153miles) where Yiannis Kouros who is the greatest ultra-marathoner in history crewed for Don. At one time Don held the North American 24 hour record at 146 miles. In that race he was second to Yiannis Kouros who set the world record which still stands at something like 177 miles.

A week or so ago Ralph Bender stopped by my home to see my Peloton exercise bike. It made my day to hear Ralph is back working into marathon condition. He’s presently running 50 miles per week and slowly building the mileage to marathon training levels. Ralph has run Boston and has been running since High School. He had the honor of running for ESU famed coach Dick DeSchriver.

Don’t forget the GOTR pancake breakfast!

Times a wasting, let’s get training!!!

If you have or are part of a group run open to inviting others to join you please send pertinent info and I will keep a list on each email for interested folks. So far these are the responses:

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am. Daily means regardless of holidays, weather, injuries, or being dead or alive, the Mill Rats run!

THIS WEEKEND:

This is a super event!

EVENTS OF LOCAL INTEREST:

03/18 – GIRLS ON THE RUN POCONO is hosting their 3rd annual “Luck of the Irish” pancake breakfast on Sunday March 18th at Stroudsburg High School from 8am-1pm.

03/18 – the 55th Annual Caesar Rodney Half Marathon, Relay & 5k in Wilmington DE – www.crhalf.com

03/24 – Kutztown Fools Run

03/24 – 25 Two Rivers – http://tworiversmarathon.com/

Race dates are set for the 2018 Two Rivers Marathon Race Festival. We’ll have a marathon, half marathon, 10k and 5k on both March 24 and March 25, 2018. – Two days. Two full marathons. Two Half Marathons. Two 10k’s. Two 5k’s.

03/24 – NEW DATE, originally scheduled 03/03 but postponed due to snow – Upper Bucks Foot and Ankle Run for Youth 10 Mile and 4 Mile Races – from Pretzel City Sports

https://www.pretzelcitysports.com/calendar_event/upper-bucks-foot-and-ankle-run-for-youth-10-mile-and-4-mile-races/

04/08 – Emmaus 4 Mile Classic – 9:30 AM – 500 Macungie Ave Emmaus – https://runsignup.com/Race/PA/Emmaus/Emmaus4MileClassic

04/16 – Boston Marathon – Patriot’s Day

04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=

04/22 – St. Luke Half

04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.

05/19 – 42 mile bike ride in Quakertown

04/29 – Jim Thorpe half & 5k https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/

05/20 – 13th annual Pocono Marathon + 5k & half marathon

10/06 – Oil Creek 100 Trail Runs – March 1st registration opens: – https://www.runrace.net/findarace.php?id=18279PA Tom Jennings, Race Director

10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars can be found at these excellent sites:

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

What am I missing? What else belongs here!

If you don’t want to receive these emails please let me know!

rodhasker@gmail.com

Posted in Uncategorized | Leave a comment

“Remember, the feeling that you get from running is far better than the feeling you get from sitting around wishing you were running” – author unknown

I’ve sneaked off my porch a few time recently just to get a closer look at what y’all are up to. What I’m seeing is that the west end rats (of the mill) are out training longer than the east end rats (of the mill)! By the time I’m passing by the mill the east end rats are loaded up and gone to wawa, while the west end rats are still out playing! I hope that’s a sign the RFR marathon is on everyone’s list of must do events this year.

Bill Carlton is healing!

Fred Cramer is fine!

FROM RICH PRICE: (Rich sent this to me last November and I neglected getting out to y’all in a timely fashion)

My sons finally took on a marathon. (NYC)

Richie: BIB #3079. 3:09:39 ? Overall

Alex: BIB #1080. 2:39:25 111th Overall

Pretty good for the first time out.

All the best,

Rich

Rod – I am in the NYC lottery again this year. I hope I hope I hope! : )

FROM BILL REIFSNYDER: 06 – 09/2018 CAMP RUNABOUT – www.camprunabout

I spoke with Bill after last year’s event and it was a big first year success! If you drive by the camp it is beautiful!

Bill won the American National Marathon tittle twice, 1989 and 1991.

If you have or are part of a group run open to inviting others to join you please send pertinent info and I will keep a list on each email for interested folks. So far these are the responses:

Wednesday night run alternating between The American Ribbon Mill (Ann St. Stroudsburg) and Dave’s (Smith) Shop (8th & Phillips St. Stroudsburg) each week. At 5:15 – more info call or text Elissa Schoening @ 570-972-4271

Mill Rats – both east end of the building Mill Rats and the west end of the building Mill Rats – meet daily for group run/walk daily from the mill at 7:30 am. Daily means regardless of holidays, weather, injuries, or being dead or alive, the Mill Rats run!

THIS WEEKEND:

03/03 – Upper Bucks Foot and Ankle Run for Youth 10 Mile and 4 Mile Races – from Pretzel City Sports

https://www.pretzelcitysports.com/calendar_event/upper-bucks-foot-and-ankle-run-for-youth-10-mile-and-4-mile-races/

EVENTS OF LOCAL INTEREST:

03/11 – Shiver by the River 5k & 10k Winter Series – Race # 4 (Reading)

03/18 – the 55th Annual Caesar Rodney Half Marathon, Relay & 5k in Wilmington DE – www.crhalf.com

03/24 – Kutztown Fools Run

03/24 – 25 Two Rivers – http://tworiversmarathon.com/

Race dates are set for the 2018 Two Rivers Marathon Race Festival. We’ll have a marathon, half marathon, 10k and 5k on both March 24 and March 25, 2018. – Two days. Two full marathons. Two Half Marathons. Two 10k’s. Two 5k’s.

04/16 – Boston Marathon – Patriot’s Day

04/21 – 4/21 – Knowlton Moving Together 5K and 1 Mile Fun Run – https://www.active.com/columbia-nj/running/distance-running/knowlton-moving-together-5k-run-walk-and-fun-run-2018?int=

04/22 – St. Luke Half

04/29 – Ed Krawitz Memorial – Law Day 5 mile race and very inaccurately measured 5K fun run.

05/19 – 42 mile bike ride in Quakertown

04/29 – Jim Thorpe half & 5k https://runsignup.com/Race/PA/JimThorpe/InauguralJimThorpeMarathon5kaswellandFREEkidsrace

05/06 – Lilac Bloomsday Run 12 K (Spokane, WA) – http://www.bloomsdayrun.org/

05/20 – 13th annual Pocono Marathon + 5k & half marathon

10/07 – 23rd annual Steamtown registration is open!

More inclusive calendars can be found at these excellent sites:

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

What am I missing? What else belongs here!

If you don’t want to receive these emails please let me know!

rodhasker@gmail.com

Posted in Uncategorized | Leave a comment
  • Blog Authors

    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
  • Categories

  • Archives