President 's Message NEWSLETTER TABLE OF CONTENTS. Lehigh Valley Road Runners

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1 JANUARY/ FEBRUARY 2017 NEWSLETTER VOL. 33, Issue 1 NEWSLETTER Lehigh Valley Road Runners Established 1993 President 's Message by Neal Novak LVRR became a victim of climate change when our annual "Dip in da Crick" had to be canceled due to lack of depth in the Little Lehigh. Hopefully, next year we can resume but the reminder of New Year's Day went swimmingly. A good turnout for our New Year's Run (pictured above) and not a seat left at the Fire House for the lunch after. TABLE OF CONTENTS Half Training Runs... 3 Ice Scraper & Second Harvest... 4 Running For a Cause... 5 Winter Training Tips... 6 History of Emmaus 4 Miler... 9 LVRR Scholarships How Many Miles? Our Ice Scraper Series began in December with the remaining three races all set. Superbowl Tailgate Trot 10K is open and filling fast, don't get shut out. The Emmaus Committee has been hard at work. It's the fortieth year for the event, that makes it the second club race that has been going on for forty years, hard to believe. Likewise, the Half Committee has been hard at work with their tasks and looking forward to another fine event. Don't forget our on-line store when choosing winter running gear, it is well stocked with many fine items. Please continue to read the back of your race shirts and support those businesses that make your races possible. As always, Good running. Neal December was a bear to run in and the beginning January has not been any easier. Check out the wind chill chart [pg.7] and be sure to dress appropriate.

2 Race Calendar JANUARY-MARCH 2017 Sunday 01/15/ :00am Ice Scraper 5K Wint er Series #2 Lehigh Parkway, Allentown PA Sunday 2/26/17 11:00am Ugly Mudder Reading pretzelcitysports.com Sunday 01/22/ :00am Chilly Cheeks 7 Mile Trail Run Reading PA Sunday 02/05/17 9:30am Superbow l Tailgat e Trot 10K Lehigh Parkway, Allentown PA Saturday 02/11/ :00am Cupids Chase 5K Trexlertown PA Contact: michele.reinert@comop.org Sunday 02/19/ :00am Ice Scraper 5K Wint er Series #3 Lehigh Parkway, Allentown PA Saturday 03/04/2017 8:00am Naked Bavarian Trail Run 20M, 26.2 M or 40M Blue Marsh Lake, Berks County ultrasignup.com Sunday 03/12/ :00am Ice Scraper 5K Wint er Series #4 Lehigh Parkway, Allentown PA Saturday 03/18/2017 9:00am Corn Beef & Cabbage 5K Camp Olympic, Emmaus PA Sunday 03/19 / :15pm West End St. Pat rick?s 5K Muhlenberg College, Allentown PA 2

3 Half Marat hon Training Runs We will be starting to ramp up our Saturday morning training runs to coincide with the training plan for the St. Luke's Half Marathon. Instead of a Sunday long run we do a Saturday long run. If you would like to join us, here are the details: 7:00 a.m. at the Clubhouse 6:00 a.m. at the covered bridge if you want to add some extra miles (Groups depart at the exact time stated above. Come early to stretch.) Our first run takes place on Sat urday, January 21st. Contact Leslie with questions: lbillow it ch@gm ail.com Don't Forget to Sign Up LVRR Board of Direct ors Neal Novak, President Leslie Billowitch, Vice President Brian Shaffer, Treasurer Jill Forsythe, Secretary Lloyd Trego Loretta Dodson Chris Garges Brian Patterson Laurie Reinhart Bob Bodkin Meredith Longo Tim Lambert Lisa Bellito 3

4 Did you k now? - More than 42.2 million Americans live in households that struggle against hunger. - Households in more rural areas face considerably deeper struggles with hunger than those inside metropolitan areas. - One in five households with children cannot buy enough food for their families million people (13.5 percent) lived in poverty in 2015, down from 14.8 percent - from the year before. This is the largest drop in poverty since percent of children under 18 lived in poverty in Do you w ant to mak e a bigger difference? The Ice Scraper Series has added a Shirt Opt-out option. A monetary donation will be made for every earned shirt that is opted out. If you missed this on registration please contact: Lbillow it ch@gm ail.com t o change your opt ion. LVRR is holding a canned food drive at t he January 15 Ice Scraper Race (8:00 am? noon). All donat ions w ill be given t o Second Harvest Food Bank. 4

5 Running For A Cause by Rachel Cerrone In his Sophomore year at Brown University Doug Ulman, 19 and a student-athlete at the time, was diagnosed with chondrosarcoma. More specifically he was diagnosed twice within his first year of diagnosis with Melanoma, also known as the most serious form of skin cancer. In efforts to create support for himself and other Young Adults diagnosed with Cancer, Doug Ulman created the Ulman Cancer Fund for Young Adults. In 1997, the Ulman Cancer Fund for Young Adults was founded as an independent organization. Today the Ulman Cancer Fund strives to?change lives by creating a community of support for young adults, and their loved ones, impacted by Cancer? through their four values,?be Human. Be Courageous. Be Committed. Be Better.? In affiliation with the Ulman Cancer Fund for Young Adults, the 4K for Cancer is an organization that sends groups of college-aged individuals across the country. They either Run or Cycle in a relay style fashion. This summer, 2017, I have accepted to be a part of Team New York. I will be RUNNING from San Francisco to New York, over the course of 49 days, along with my 29 other teammates. From June 18th to August 5th, we will be dedicating our time to the Ulman Cancer Fund for Young Adults. Our mission is to help spread awareness through running, volunteering at hospitals and interacting with the cancer communities across the United States. As a Sophomore at the University of Pittsburgh, I am beyond blessed for the opportunity to be a part of Team New York this summer. This journey will allow me to be a part of something truly humbling and rewarding and something that?s much bigger than most of us. Even more, this opportunity will allow me to fall in love with the simplicity of running to a new level that isn?t comparable to anything else. I am honored to be have the opportunity to be a part of such an inspiring team and community that is selfless and aiding to one another and to surrounding communities. I am excited to see how the summer unfolds and the opportunities that will come as a result of the exhaustion, service and engagement with cancer communities, the Ulman Cancer Fund and the 4K for Cancer. As cool as all of this is, I can?t do it alone. I need your help. In efforts to raise $4,500 (or more!) for the Ulman Cancer Fund for Young Adults, I?m reaching out to you for DONATIONS and SUPPORT. You can donate online to or via the address below. All and any donations are greatly appreciated and will support the 70,000+ individuals and their families battling. Thank you so much! ATTN: 4K for Cancer The Ulman Cancer Fund for Young Adults 1215 E Fort Ave, Ste 104 Baltimore, MD Please include my name in the memo line of your check: Rachel Cerrone 5

6 Wint er Running Tips From RRCA - Alw ays follow t he RRCA General Safet y Guidelines - Leave t he headphones at hom e. Your ears m ay help you avoid dangers your eyes cannot see. Wet, w int ery condit ions m ay w eaken t ree lim bs causing t hem t o fall. Hearing t he crack before t he fall m ay be t he difference bet w een avoiding a falling branch or being t ackled by a dead lim b. - Avoid running on t he roads in snow y condit ions. Drivers have a decreased abilit y t o m aneuver and st op. - Wint er m eans few er daylight hours. Wear bright -colored, reflect ive clot hing or a reflect ive vest so you are not iceable t o area t raffic. For added visibilit y, w ear a light w eight headlam p or flashing light. - Wear layers of clot hing t hat w ill help you m aint ain your core body t em perat ure during t he run but w ill keep you w arm during w arm -up and cool-dow n phases. - Consider w earing t ract ion devices on your shoes if sidew alks, t rails or roads have snow or ice cover. - If you drive t o a running t rail or rout e, leave a change of dry clot hs and a blanket in t he car for em ergency sit uat ions. - St ay alert and aw are of your surroundings and t he w eat her condit ions. Oncom ing st orm s can quickly drop t he t em perat ure put t ing you at risk for frost bit e or hypot herm ia if you are caught w earing t he w rong clot hes. - Know w here t o find shelt er on your rout e if t he w eat her get s really bad. - Do not ignore shivering. It is an im port ant first sign t hat t he body is losing heat, and you m ay be in danger of hypot herm ia. WINTER MOTIVATION TIP: Strategically place reminders of your goals when you know need the motivation. 6

7 Baby, It 's Cold Out side 7

8 Are you the world's biggest football fan? Why not show us? We will be handing out a prize to the greatest male and female football fan at this year's Superbowl Tailgate Trot 10K. Come dressed to impress!! Technical race shirts are only guaranteed to those who sign up by January 21st and online registration ends Jan. 31st. There is no race day registration. In celebration of our 40th anniversary, all runners will have the option to upgrade their short sleeve tech shirts to a commemorative windbreaker. Race Dat e: February 5, 2017 Tim e: 9:30 a.m.? Check in from 8:15-9:25 a.m. Sponsored by $30 Includes entry fee and tech shirt $40 Includes entry fee and windbreaker $50 Includes entry fee, tech shirt and windbreaker 8

9 A (Very) Brief Hist ory of t he Em m aus 4 Mile Classic The Emmaus 4 Mile Classic turns 40 years old this April and we thought we'd share some details and photos of some of our earlier races. The Emmaus 10K was started in 1977, shortly after the Emmaus Road Runners were formed. We had to get an insurance rider from Charlie Norlie?s father who owned Lehigh Valley Volks Waggin to give us an insurance waiver. Charlie won the first race and then brought his college roommate from Princeton, Craig Masback an international class runner (see note at end of story) to run the race in its second and third years. Naturally, he won easily. It was an extremely tough course. A 5K was added and for a number of years the runners had a choice of doing either. The popularity of the 10K waned and it was decided to go with one race, the 4-miler. A Club member, Ed Thompson an Emmaus grad and Club member died suddenly from a brain tumor and it was decided 30 or more years ago to establish the Ed Thompson Memorial 9

10 Scholarship in his honor. Years later Nicole Reinhart, a standout athlete at Emmaus, died in a professional bike race and an additional scholarship was established in her name. The original course for the 10K took runners out on Cedar Crest Blvd. but the course was changed in its second year when some runners vocalized concerns about having to run up Cedar Crest for a short distance before finishing, approaching the high school from the opposite direction on Harrison Street. Craig Masback Craig is a retired middle distance runner who specialized in the 1500m. Masback became US Indoor champion in the mile run in He won two bronze medals in the 1500 meters at the AAA Championships, in 1978 and 1981, and another bronze medal at the 1985 Pacific Conference Games. He also competed at the 1985 IAAF World Cup. He also had the 2000 meters American record for many years and was one of the most noted in that area. His personal best times were 3:35.28 minutes in the 1500 meters, achieved in 1982, and 3:52.02 in the mile run, achieved in July 1979 at Bislett Stadion in Oslo. The 1980 U.S. indoor mile champion and former American record holder at 2,000 meters, Masback's 1979 clocking of a 3:52.02 mile, one of his 30 sub-four-minute miles, ranked him as history's sixth fastest miler at that time. His first sub-four-minute mile was run at the Iffley Road track in Oxford, England, where he was the second man to break the magical barrier. Twenty-four years earlier, on the same track, Roger Bannister's legendary run shattered the four-minute barrier for the first time in history. In 2016 Craig served as a track and field analyst for the 2016 Olympic Games. 10

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12 LVRR Sch olar sh ips Available Did you know t hat Lehigh Valley Road Runners gives aw ay seven scholarships t ot aling $22,000 each year? The scholarships are funded by LVRR races and through fund-raising efforts of the club. This is one way the club gives back to the community. Its purpose is to foster interest in the sport we love and to demonstrate our commitment to youth running. By supporting young people who have demonstrated academic and athletic excellence, community involvement and a strong interest in running, we are encouraging healthy, productive and disciplined lifestyles in these young adults who will be the leaders of the future. The Lehigh Valley Road Runners Scholarship Fund was established to assist local high school graduates with college expenses. Four scholarships of $4,000 each are awarded to residents of Lehigh and Northampton counties who have also competed on their high school track and/or cross country team. The Ed Thom pson Mem orial Scholarship and the Nicole Reinhart Mem orial Scholarship are available to an eligible male and female Emmaus High School senior, respectively. Each award is $2,000. Both seniors must have run track or cross country. In 2013, the Lehigh Valley Road Runner Club Scholarship was founded, available to one child of an LVRR member in good standing, who also runs. This scholarship award is $2,000. Please visit the LVRR Scholarship w ebpage for all of the details, deadlines and for scholarship applications. 12

13 How Many Miles? by Sil Simpson I've never kept any records of my running, so I have no idea of an answer to the question of "How many miles have you run in your life?" It doesn't really matter, of course, but it could be a handy excuse when I try to explain how I've become so slow. If I knew my mileage, I could just say, "My legs must be worn out because I've put X miles on them." So, how many miles have I run? Well, there were times when I ran many more than I do now. If I run 25 a week now, that's 1300 in a year. And, if I multiply 1300 by the 40 years that I've been running, I get 52,000, and I know that for many years I probably ran 2000 in a year. So, let's say that I've run 55,000 miles in my life. That doesn't sound like much, but it's more than twice around the Earth, which sounds much more impressive. And, I've biked more miles than I've run, so I can say that I've put at least 110,000 miles on my legs. Which brings me to an interesting question. How many pounds would I weigh if I hadn't done my running all these years? According to a chart that I saw, running burns 590 calories in an hour, and gaining a pound requires failing to burn 3500 calories. So here's my calculation for the number of calories that running has burned for me: 590 x 3.5 hours a week x 52 weeks x 40 years = 4,377,800 calories divided by 3500 = pounds, which means that running has cost me a world record. The heaviest man ever weighed tipped in at 1235 pounds, and if I could add those 1250 that I've burned off to my other 170 or so, I'd be well over 1400 and a world record holder. But, that's okay. World records are nice, but not that one. So, how many miles have I run? A: Not enough, and I look forward to raising my total tomorrow. SAVE THE DATE: W5K 25t h Anniversary Celebrat ion Sat urday, Oct ober 7, 2017 The Women?s 5K Classic will celebrate 25 years of promoting fitness among women of all ages and supporting women with breast and gynecologic cancers. Online registration will open on February 14 with a one day special anniversary rate of $25. Volunteer sign up will also open on February 14. Fun Fact s: * In 1993, there were 250 participants and $2500 was raised to help fight and treat breast cancer. In 2016, there were 3,336 registrants and $192,725 was donated to local non-profit organizations. Over 2.8 million dollars has been invested in the Greater Lehigh Valley. * All money raised by the W5K supports non-profit programs in the Greater Lehigh Valley. * The Women?s 5K Classic started as an LVRR event. * The Women?s 5K Classic is an all volunteer committee. * The W5K relies on the generosity of its many sponsors, participants and volunteers. For more information: Some races are for KICKS, Some are for GLORY, This race is for LIFE! 13

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