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

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Kory Kennedy
5 years ago
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The Club could still use volunteers for the Youth Runs; honestly, it is just a joy to watch young runners striving to do their best at what ever distance they are running.

It is not long ago that if we could claim 125 runners at each event it was deemed a success.

1 JULY/ AUGUST 2017 NEWSLETTER VOL. 33, Issue 4 NEWSLETTER Lehigh Valley Road Runners Established 1993 President 's Message by Neal Novak The summer of 2017 is just going great for the LVRR. Our Youth Series kicked off with a record number of youngsters totaling an unbelievable 720 runners in May. The following Youth Runs still exceeded 500 despite a rainy day. The Club could still use volunteers for the Youth Runs; honestly, it is just a joy to watch young runners striving to do their best at what ever distance they are running. Our Summer Series has been equally successful. Attendance has been over 300 finishers for each of our events. It is not long ago that if we could claim 125 runners at each event it was deemed a success. The next Summer Series event would be the first Wednesday in August, and please remember to bring a covered dish to enjoy the party after the run. The July event held our Scholarship presentations. We were very proud to present 7 scholarships to some very gifted individuals, check the article further in the newsletter. As Always, Good Running, Neal TABLE OF CONTENTS Race Calendar... 2 Scholarship Winners... 3 Speedwork and You... 5 How to Tie Your Shoelaces... 7 Winning Shirt Design/Logo... 9 Where Hit the Trails...10

2 Race Calendar JULY-AUGUST 2017 Saturday 07/15/2017 8:30 am Hey I Know You 5K Macungie Memorial Park heyiknowyou.org Sunday 07/17/2017 7:30 am Quadzilla 15K Trail Run Lehigh Valley Zoo, Schnecksville PA quadzilla15k.hcmfoundation.org Wednesday 08/02/17 6:30 pm LVRR SUMMER SERIES 5K #4 Lehigh Parkway, Allentown lvrr.org Sunday 08/20/ :00 am Josh Sm it h Mem orial Wounded Warriors 5K Lone Lane Park, Allentown Contact: Sunday 08/20/2017 8:00 am LV Zoo Run Wild 10K, 5K & 1M Fun Run Lehigh Valley Zoo Schnecksville PA lvzoo.org Sunday 09/03/2017 7:30 am Labor Pain 12HR Endurance Race 26.2M, 50K, 40M, 50M or 100K Liederkranz Club, Reading PA pretzelcitysports.com Monday 09/04/2017 8:30 am Saucon Rail Trail 10K Upper Saucon Park Center Valley PA srt10k.com Monday 0/4/17 9:00 am Honey Crisp 5K Breinigsville, PA Contact: Kay Schwalm Wednesday 09/06/2017 6:00pm LVRR SUMMER SERIES 5K #5 Lehigh Parkway Allentown PA lvrr.org Saturday 09/09/2017 8:30 am Corner St ore Count ry Run 5K Lehigh University 123 Goodman Drive Bethlehem PA cornerstorerun.com Saturday 08/26/2017 8:30 am Zero Prost at e Cancer 5K SteelStacks, Bethlehem PA zeroprostatecancerrun.org Sunday 09/10/2017 7:10 am VIA Marat hon & Half Marat hon Allentown and Bethlehem viamarathon.org Saturday 08/26/2017 9:00 am Iront on Rail Trail 10K Coplay, PA Contact: Chris Schmidt Visit lvrr.org for the most up-to-date club info

LVRR Select 2017 Scholarship Recipient s by Chris Garges On July 5, 2017 the Lehigh Valley Road Runners presented $22,000 worth of scholarship funds to seven graduating seniors from the Lehigh Valley.

The scholarships are funded by running events which are directed by the club, the largest of which is the St. Luke?s Half Marathon.

3 LVRR Select 2017 Scholarship Recipient s by Chris Garges On July 5, 2017 the Lehigh Valley Road Runners presented $22,000 worth of scholarship funds to seven graduating seniors from the Lehigh Valley. The Road Runners are a volunteer operated club of approximately 500 members which each year offers seven scholarship opportunities. The scholarships are funded by running events which are directed by the club, the largest of which is the St. Luke?s Half Marathon. Four of the scholarships, the Lehigh Valley Road Runner Scholarships, are worth $4,000 each and are awarded to two young men and two young women. Their 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. This year?s winners are Hailem ichael Geiger who graduated from Parkland and will be attending DeSales to study nursing, Ivan Korpics who graduated from Bethlehem Catholic and will be attending Mount Saint Mary?s to study sports management and marketing, Sydney DelVecchio who graduated from Parkland and will be attending Rider University to study elementary education and Allyson Yanega who graduated from Southern Lehigh and will be attending Dickinson to study biology. Two of the scholarships are offered to Emmaus High School students. The Ed Thom pson Mem orial Scholarship is a $2000 scholarship awarded to an eligible Emmaus High School male senior and the Nicole Reinhart Mem orial Scholarship is a $2000 scholarship awarded to an eligible Emmaus High School female senior. This year?s winners are Kyle Kleinberg who will be attending Villanova to study chemical engineering and business and Kat rina Durrw acht er who will be attending University of Pittsburgh to study rehabilitation science and pursue doctorate of physical therapy. The final scholarship is the Lehigh Valley Road Runners Club Mem ber Scholarship. Lehigh Valley Road Runners established a scholarship in January 2013 equaling $2000 for a senior female or male high school child whose parents are LVRR members in good standing for 3 years or more. This year?s winner is Olivia Bellit o who graduated from Nazareth and will be attending Chestnut Hill College to study communications. 3 Visit lvrr.org for the most up-to-date club info

4 LVRR.ORG STAY UP-TO-DATE WITH ALL THE LATEST LVRR NEWS AND HAPPENINGS BY VISITING US ON OUR WEBSITE OR AT THE SOCIAL LINKS BELOW. Connect w it h us! 4 Visit lvrr.org for the most up-to-date club info

5 GETTING FASTER AT ANY SPEED by Michael Drabenstott Speed w ork: It?s not about being fast. It?s about get t ing fast er at any speed. It doesn?t matter whether you run a six-minute mile or a 12-minute mile. If you want to improve your race times and fitness level, weekly speedwork should be part of your training regimen. Lucky for you, LVRR has free weekly speed workouts starting at 5:15 a.m. every Wednesday at the Muhlenberg College track. (Big thanks to Muhlenberg for allowing LVRR to use its facilities!) Meet at 24th and Liberty streets for 10 minutes of warming up either on the track or around the college. We begin the workout at 5:30. We vary the intensity and repeat distances from week to week so you can build your strength, speed and endurance. If you are training for specific race, host Mike Drabenstott? an RRCA Certified Level 1 coach? can tweak each workout to meet your needs. The speed workouts run all year as long as the track is open and clear of snow. (January workouts with a stiff westerly breeze are especially fun.) Join us for a fun, supportive and rewarding experience. Questions? Call Mike at (610) or him at michael@drabenstott.com. Hope to see you on the track! 5 Visit lvrr.org for the most up-to-date club info

Pay by credit card here. Checks made payable to LVRR and sent to Lehigh Valley Road Runners, P.O. Box 592, Allentown, PA 18105 SPECIFICATIONS: We accept.pdf,.jpg and.

6 New slet t er Advert ising? To place an advertisement in an upcoming club newsletter please send an Jill at jillforsythe@gmail.com. See below for rates, specifications and deadlines. DEADLINES: January 10, March 10, May 10, July 14, September 10, November 10 RATES: $40/half-page add; $80/full-page ad Payable by check or credit card. Pay by credit card here. Checks made payable to LVRR and sent to Lehigh Valley Road Runners, P.O. Box 592, Allentown, PA SPECIFICATIONS: We accept.pdf,.jpg and.png files. (PDF is preferable.) The minimum size accepted is 800x1200px for a half-page ad, max size 3000px wide. 6 Visit lvrr.org for the most up-to-date club info

Consider t he Shoe Lace For a Mom ent by Jill Forsythe Something you might not always think about as pertaining to your running is how tying your shoelaces affects your training.

ve always learned that your laces should be at an adjustment somewhere in-between and that you should be able to slip your foot in and out of your running shoe without needing to untie them.

7 Consider t he Shoe Lace For a Mom ent by Jill Forsythe Something you might not always think about as pertaining to your running is how tying your shoelaces affects your training. If you pull your laces too tight you end up cutting the circulation to your feet. Too loose, you could end up with blisters. I?ve always learned that your laces should be at an adjustment somewhere in-between and that you should be able to slip your foot in and out of your running shoe without needing to untie them. I have run using this method for years with no troubles. Years ago I happened across this great shoelace site (seriously) and it occurred to me that perhaps not all of you are aware of this wonderful resource. Everything you ever wanted to know about shoelaces can be found on Ian?s Shoelace Sit e. I mean, even the history of shoelaces is discussed on the site! I have used this site to learn some pretty creative lacing techniques for my non-running shoes. For example, pictured here (top right) is an example of the Lattice Lacing technique on a pair of my?around town? shoes. Head over to the section?shoelace Tips for Sports? and scroll down to the tips for runners. There are several techniques shared which will help many of you. I love the Double Slip Knot shown here: I gave it a try and not only is it a cool looking knot, it works great, too. 7 Visit lvrr.org for the most up-to-date club info

LVRR Board of Direct ors Neal Novak, President

Reinhart Bob Bodkin Meredith Longo Tim Lambert

8 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 8 Visit lvrr.org for the most up-to-date club info

LVRR Kids' Series Cont est Winners The LVRR Kids' Running Series presented by Victaulic hosted a slogan and t-shirt design contest. Kids ages three through fourteen were eligible for the contest.

9 LVRR Kids' Series Cont est Winners The LVRR Kids' Running Series presented by Victaulic hosted a slogan and t-shirt design contest. Kids ages three through fourteen were eligible for the contest. Here is the winning design (below) created by Gr ace Clew ell, Age 10. The winning slogan is presented on the back of the shirt along with a list of all of the race sponsors. This year's slogan winner is Teagan Frederickson, Age 6 The slogan reads: Running is MAGIC!!! Each child will receive a shirt and sweatshirt as a thank you for their designs and participation. 9 Visit lvrr.org for the most up-to-date club info

10 Where t o Hit t he Trails Around t he Valley Below you will find information and links to area trails. Also useful are the following websites: and Another great app I found for the iphone is Maps 3D. There is both a free and paid version. Bear Creek Resort Websit e Trail m aps are available at the kiosk at parking lot #4 (upper lot). 7 Miles of trails surrounding resort and ski slope. Hikers, runners and mountain bikers are invited to use the trails but an Activity Pass must be purchased for $25, you will receive a $25 gift card to the resort. D&L Trail 60 miles of trail on rails-to-trail path along Delaware River. Connects to the Allentown-Easton portion which extends east-west. Iront on Rail Trail (Taken from the Ironton Rail Trail website) There are several access points to this trail. The access described here is reached by route 145 north from route 22 in Allentown, Pa. Go past the shopping malls. A few lights after the malls will be a cross street called Chestnut Street. Go left onto Chestnut Street. Watch for a small parking lot on the left adjacent to and just before an old red barn. It is about a quarter of a mile from the left turn you made. From the parking lot, head down to the stream. There is a path on the left when facing the direction of the stream. Walking down this path will take you to a path along the stream. This is labeled Charles Neff trail. Head to your right and this will?t? into the Ironton Rail Trail. Turn left onto this trail. Just under an overpass, this trail forks. A trail map is located at the fork. This fork is the beginning of the loop portion of the trail. The left fork is recommended. The left fork corresponds with the sequence depicted in the following trail description. Incidentally, the Charles Neff trail also includes some interesting places to poke around. And there are several side trails going to an old quarry and quarry related ruins. Jacobsburg St at e Park 18.5 miles of trails in a beautiful forested atmosphere. Henry's Woods are considered an old growth forest. This is a gorgeous place to run! Direct ions: 33 north, take the Belfast exit and follow signs. 10 Visit lvrr.org for the most up-to-date club info

11 Lehigh Parkw ay 6.2+ miles of gravel, paved and single track trails exist throughout the park. Home to Lehigh Valley Road Runners, Lil-Le-Hi Trout Nursery, and the Museum of Indian Culture, this is a very popular spot for runners as well as host to several area races throughout the year. Located off 24th and 15th Streets in Allentown. Lehigh Canal Tow pat h Actually part of the D&L Trail, this section runs east to west between Allentown and Easton with a trailhead located on Sand Island in Bethlehem miles of trail from end to end. Nor-Bat h Trail 5.1 miles of crushed stone; straight and flat on old rail trail. Palm er Tow nship Trail 7.8 miles of trail in Palmer and Bethlehem townships. Asphalt path, mostly shaded with mile markers. Access & parking: To reach the Riverview Park trailhead from Allentown, take US Route 22 East to 25th Street South. Stay on 25th Street South for about 2 miles and turn right on Lehigh Drive. Turn right into the parking lot. To reach the northern trailhead from Allentown, take US 22 East to 25th Street South. Turn right onto William Penn Highway (Easton Avenue). Almost immediately you will see a shopping center on your right and Easton High just beyond it. Turn left onto 27th Street, which dead-ends at the entrance to the trail. A small gravel area here does not have posted parking restrictions. Plainsfield Tow nship Trail 6.7 miles of crushed stone and dirt trail. Parking: To reach the southern trailhead in Stockertown, take the Stockertown exit off of Route 33 and turn right at the first stop sign. At the next light, turn left onto Sullivan Trail Road. Continue about 0.75 mile and pass a power station on the right. Park in the lot past the power station. To reach the midpoint trailhead, travel south out of Wind Gap on 115 (South Broadway). Turn left on East 3rd Street. Make a right onto Church Road then left on 633 Knitters Hill Road. The parking lot will be on your left.

(cont.)there is no parking at the northern trailhead. This trail is wheelchair-accessible with the exception of the section north of State Route 641.

Gorgeous place to run. Direct ions: From I-78 take Lehigh Street South exit. Head towards Emmaus and turn left on 31st Street for 0.3 mile and then right on Emmaus Avenue for 0.5 mile.

12 (cont.)there is no parking at the northern trailhead. This trail is wheelchair-accessible with the exception of the section north of State Route 641. Sout h Mount ain Preserve Websit e Trail m ap Trail Info There are over 6 miles of trails at the South Mountain Preserve. Mostly single track trails which climb up and around the ridge. Gorgeous place to run. Direct ions: From I-78 take Lehigh Street South exit. Head towards Emmaus and turn left on 31st Street for 0.3 mile and then right on Emmaus Avenue for 0.5 mile. (Emmaus Avenue turns into Dalton Avenue.) Keep to the left at the Y and stay on Dalton Avenue. Turn left on Alpine Street and go 0.2 mile to the trailhead. Parking is to the left. Saucon Rail Trail 4.65 miles of trail along an abandoned rail trail in Lower Saucon Township. Crushed stone and gravel. Trexler Nat ure Preserve Over 18 miles of trails including the 8.5 mile Border Trail. Runners will experience a variety of terrains and technical levels throughout their run. Trail maps available at several kiosks throughout the park. Walking Purchase Park Trail Map Approximately 10 miles of trails located in Salisbury Township. Park affectionately known as?the Sals?.

13 13 Visit lvrr.org for the most up-to-date club info

President 's Message NEWSLETTER. Lehigh Valley Road Runners

President 's Message NEWSLETTER. Lehigh Valley Road Runners NOVEMBER/ DECEMBER 2016 NEWSLETTER Vol. 32, Issue 6 NEWSLETTER Lehigh Valley Road Runners Established 1993 President 's Message by Neal Novak November brought the 40th running of South Mountain 10 Miler