LVRR ETTER MESSAGES. May/June Vol. 34 Issue 3

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1 LVRR NLE W S ETTER WHAT'S COM ING UP May 26 & June 16 Kids Series Lehigh Parkway June 6 Summer Series 5k Free for everyone so spread the word! May/June 2018 Vol. 34 Issue 3 PRES ID E N T S ' MESSAGES No, that is not a grammatical mistake, there will be two President?s reports in this newsletter. After eighteen years of being President of the LVRR I am stepping down. I am extremely proud of the growth the Club attained during the past almost two decades and it is attributed to the fine people who served on the Board of Directors with me. The Club has become model for non-profits in its commitment to give back to the community. The amounts the Club has been able to funnel back to the local area schools, fitness groups and athletes though grants and scholarships are amazing. I will continue to serve on the Board and lend my support to our new President, Leslie Billowitch. Leslie has served as our Vice-President and has dramatically improved our race registration and timing. She is a wonderful choice to lead our Club. It is fitting that a woman should take the reins; most of our races are 55% female across the board, but enough about me. Give a big shout out to the St. Luke?s Half Committee, just another wonderful job. These people

2 start in September and work extremely hard up until April. The Half allows us to be as generous as we are, if you?ve raced but never served on a race committee you have no idea how much effort goes into putting on an event. Our first Sumer Series continued the fun with a great crowd and a super covered dish with over 100 hot dogs passed out. In April, Lehigh Valley Road Runners welcomed a new member to the Board of Directors, Janie Slamon. Janie has been heavily involved in the St. Luke's Half for several years and will be a tremendous asset to the Club. There were also changes to club officer roles. The new club officers are: President - Leslie Billowitch Vice President - Meredith Longo Secretary - Laurie Reinhart Brian Schaffer will remain in his role as Club Treasurer Our Youth Run Series will start in May and if you have any free time please come and volunteer for these events. Few events are as motivating as the Youth Runs. It is such fun to watch youngsters who might struggle the first few runs, but watch as they gain confidence through the following weeks and strive to outdo their previous times. As always, Good Running, ~ Neal " AWONDERFULCHOICE TOLEADOURCLUB" Butterflies, sleepless nights, nausea, excitement and fear...this is what many of us may feel leading up to a race. For me, I feel this as step into my new role as your club president. It?s a job that I know I can do, much like finishing a race. I?ve been training for this role for the past two years, and "race" day is finally here. When that gun goes off, I?ll take a deep breath, get into stride, and let my training get me to be finish line. I?m sure there will be bumps and curves, but I am also sure there's mounds of opportunity in my new journey. I will go into this challenge with my whole heart and will do the best that I can for our club. I thank Neal for all of his leadership and guidance in preparing me for this new role. I thank all of you, the LVRR family, as you are the backbone of this club. Together I know that we are going to do great things. ~ Leslie

3 CNLEWUSB Gr an t Com m it t ee Updat e LVRR GROUP RUNS The club offers groups runs every day of the week. Visit our website for It's interesting to note that this year there has been a drop off in grant requests compared to last year. The Scholarship Committee has noticed the same drop off. Here are the grants and monies provided thus far for 2018: Jan u ar y Allentown School District, $990 Approved (Shirt for annual Track Field Day event) all the details. MONDAY: 5:30 am TUESDAY: 5:30 & 6:00 am WEDNESDAY: 5:15 am THURS: 5:30 & 6:00 am 5:45 pm FRIDAY: 5:30 am SATURDAY: 6:00 am SUNDAY: 7:00 am St. Anne?s Emmaus CYO, $1,000 Approved (Track & Field equipment for growth in program) Febr u ar y Palmerton Area High School, $1,500 Approved (Middle School track & field uniforms) Lehigh Valley Steel Force, $500 Approved (Adaptive bicycles for children with disabilities) M ar ch CYO District 2 Track & Field, $1,000 Approved (To be used for facilities charges.) GOTR Lehigh Valley, $2,000 Approved (To participants at the Spring 5k.) Apr il Women?s 5K Classic, $5,000 Approved (Pink Ribbon Sponsor)

4 Each year, the St. Luke?s Youth Run holds a contest for the most students participating in the event from different local schools. The top three schools win cash prizes to be used toward their athletic program. This year?s winners were: 1st ($750)? St. Elizabeth Regional School 2nd ($500)? Bethlehem Christian School 3rd ($250)? Donegan Elementary School Check presentation to the first place school. St. Elizabeth Regional was awarded a $750 check for having the most students participate at the 2018 St. Luke's Youth Run held on April 21st in Lehigh Parkway. KID S SERIES The LVRR is proud to offer the FREE Kids Running Series. This year the LVRR Kids Series Committee is having a campaign to promote good sportsmanship. We aim to provide a welcoming environment where all participants have the opportunity to develop to their fullest potential and be treated with respect. We expect participants and parents to exhibit good sportsmanship. The race is open to children ages 3-14, and age is calculated as of May 26, Each child will stay in that age group for the entire series. Sat u r days- M ay 26, Ju n e 16, Ju n e 23, Ju ly 7, Ju ly 28, Au gu st 4

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6 I'M RUN N IN G FORME BY CHRISTINA ROBERTS On Monday, April 30, I was thrilled to be enjoying a triple cappuccino in the Asbury Park Convention Hall. Yes, triple. I was most thrilled that I sat there with a smile on my face and a lightness in my soul. For the day before, I remembered what was most important. It was a tough journey getting here, but together we rose. Leading up to the New Jersey I made a high level goal to put forth my best effort. My coach and I called this?be?. I needed to leave my absolute best on the course; it would be that?best Effort?that would I DON'TNEEDA TIMETOVALIDATE THATI AM STRONG. forever change my story. And, dang it, one day, my story would end with me winning a marathon. I am here to write that I actually won the marathon. No, not first place, and no, not a BQ (my time goal for the past 3 years). This race packed all the feelings of my life over the past two years; thankfully it was over in less than 4 hours and 30 minutes. This was not my fastest marathon; it was actually 36 minutes slower than my personal best. When I initially try to wrap my head

7 around that, my heart feels a little twinge, but I stop myself, reframe the thought and find pride in the overall journey. I trained for six months harder than I ever had. I got faster, recovered better, and pulled my mind into the game. I worked on visualization and breathing techniques; I even engaged a sports psychologist who helped me uncover the reasons for some of my racing anxiety. I continued to work with my therapist who helps me find light in a sea of darkness. My coach helped me dig deep, physically and mentally, to overcome a number of challenges. My tribe continued to support me, to be my sounding board, and to keep me grounded. My sherpa, for life, was everything; I know it's a big ask to have someone put their goals on hold while you chase yours. Yup, he did that. I did everything right. And these "everythings" overflowed into all aspects of my life. THIS process made me a better human being; and helped me truly be free from the demons that have been running amuck within me. On Sunday morning, I awoke with less jitters than I had been feeling in the weeks leading up to the marathon. Carrying the theme, I did everything right. Food, mental, physical...all right. I reflected on the words of my coach:?sunday is going to be a true test of this training and you need to BELIEVE in yourself, everything you have done to get yourself to the start line, and everything you have worked so hard for. Don?t get caught in the fog that your mind will try and pull over your eyes when you are at weakest, be stronger than that - when those negative voices come in SMILE and say FU - this is my journey and I control how this race is going to unfold.? I remembered the words of Lorem ipsum dolor my soul sister: sit amet, consetetur?smile - the whole elitr, sed sadipscing weekend,diam no matter nonumy what.? eirmod tempor ut I felt the vibe of invidunt my oldest daughter: labore et dolore magna aliquyam erat,?push through. Woman Up.? sed diam voluptua. At I touchedvero the eos word on my et accusam arm that saidetbelieve. justo duo dolores et I walked to linestet among ea the rebum. clita a flock. Neverkasd alone. I made no my gubergren, way to my corral to make sea takimata sanctus peace. I heldest back tears during Lorem ipsum dolor the Nationalsit Anthem, only ipsum to amet. Lorem let them go when they blasted dolor sit amet, Springsteen's Born to sadipscing Run. consetetur With the sound the elitr,of sed diam nonumy Monmouth Race Track Bugle eirmod tempor we were off.invidunt I flew inutthe early labore et miles, weaving in and out of a dolore magna flow state. I aliquyam nailed erat, sed hydration/fuel, grabbing it from diam voluptua. At vero my sherpa as he cruised the eos et accusam et course on his bike. I felt justo duo dolores et unstoppable until mile 11 tried ea rebum. Stet clita to eat my brain. It almost won. kasd gubergren, no I let the letters "DNF" (Did Not sea takimata sanctus Finish) scroll through my head; est Lorem ipsum dolor I saw them in the sky. I made sit amet.

8 " I WANTEDTOENJOY THERESTOFTHERACE" 9 THINGS NOBODY TELLS YOU ABOUT A MARATHON 1. Fear will replace excitement. 2. Not everyone will be supportive. 3. Digestive issues are common. 4. Black shorts are your friend. 5. It's expensive. 6. Your feet may hurt, bad. 7. Running nightmares. 8. Everything can go wrong during 26.2 miles. 9. Life goes on. Read the full article at active.com peace with them; I found them to be comforting. I got cold and everything just started to harden. I expended more energy in trying to maintain what should have been a comfortable pace. I ran the Via (worst marathon on the planet) in 2015 and spent 10 miles hating myself, hating on life. I didn't want to do that again. It's just a soul crushing experience that I'm still trying to repair. Like then, I wanted to stop and lay down. At mile 12, I stopped on the course, ripped off the KT tape from the back of my right hamstring, and started yelling through tears.?i don?t need a stupid race to validate my strength. I am strong. I don?t need to finish this.? My belligerent behavior continued through to mile 13 where I was told, by King Sherpa, that he'd see me at mile 15. I spent two miles trying to rally, organize my thoughts, and get back into some sort of "game". And then I remembered...i was always told to believe. I was always told to trust the process. I was encouraged to smile, to have fun. I wanted to enjoy the rest of the race; I wanted to fly (whatever that meant) down the boardwalk to the finish. And I did. I smiled and danced the rest of the way. I got to thank volunteers and the police. I got to see Jamie Watts, a woman with Cerebral Palsy, who started her marathon Saturday night. I enjoyed the scenery, the other runners, and most of all, I enjoyed being able to do this. After all, I chose to be there. During the first stretch of boards towards home, I asked a spectator to take my photo. I don't stop...ever, but yesterday, I did. With a smile. At mile 20. I know that it was supposed to happen this way. This process wasn?t ever about a BQ. I don?t need a time to validate that I am strong. And I am a fighter. This was the

9 " THISISA QUOTE IN YIN OU UPC OM GR S ID E B A R " MARATHONS ME AT MILE 20 MAY 20 - Run for the Red MAY 20 - York MAY 27 - Buffalo JUNE 2 - God's Country JUNE 9 - Half Sauer Half Kraut JUNE 10 - Lake Placid AUG 23 - Sri Chinmoy hardest earned medal. By far. That's what I needed to believe in. As I write this, through tears of joy, I am so thankful for everyone who believed in me and kept trying to help me to believe. Your words may seem to fall on deaf ears some of the time, but trust me when I say that I remember most of them. And sometimes, they are saved in my journal, in this blog, and screen captures. If you're asking: yes, I will run another marathon. I don't know when, but my A goal will definitely be different. For now, I'll enjoy some recovery while thinking ahead to triathlon season. Why? Because why not. SEPT 9 - VIA OCT 7 - Steamtown OCT 21 - Atlantic City NOV 11 - Bucks County NOV 11 - Harrisburg NOV 18 Philadelphia PUSHTHROUGH. WOMANUP.

10 HEA L T H Y RECIPE Meatless bowls are full of protein which helps to fuel you longer. The bowls are also a great option if you are on a gluten free diet and can easily be made vegan by omitting cilantro Sw eet Pot at o an d Black Bean Qu in oa Bow l Roasted Sweet Potato: - 1 large sweet potato, peel and diced 1 teaspoon extra virgin olive oil 1/2 teaspoon chili powder 1/4 teaspoon cumin 1/4 teaspoon kosher salt Quinoa: cream drizzle. Recipe credit: spoonfulofflavor.com - 3/4 cup red quinoa 1 3/4 cups water 1/2 teaspoon kosher salt, divided 1/2 teaspoon chili powder 1/2 teaspoon cumin 1/4 teaspoon garlic powder Juice of half a lime 2 tablespoon cilantro, chopped Cilantro Cream Drizzle: - 1/4 cup plain non fat Greek yogurt 1/4 cup cilantro, chopped 1/4 teaspoon agave nectar or honey Juice of half a lime Pinch of salt, garlic powder, and chili powder

11 Other Ingredients: - 1 cup black beans, rinsed and drained - Cilantro for garnishing Instructions Roasted Sweet Potato: 1. Preheat oven to 425 degrees then line a baking sheet with foil and spray it with cooking spray. 2. Toss the diced sweet potato in the olive oil and spices and lay it out in an even layer on the prepared baking sheet. 3. Roast the sweet potato for minutes or until it is fork tender. Quinoa: 1. Rinse and drain the red quinoa then put it in a medium sized sauce pan with the water and 1/4 teaspoon of kosher salt. 2. Bring the quinoa to a boil, then cover it with a lid and lower the heat to medium low. 3. Cook the quinoa for about 15 minutes, until all of the liquid is absorbed. 4. Remove from the heat and season the quinoa with the remaining 1/4 teaspoon of kosher salt, chili powder, cumin, garlic powder, lime juice, and cilantro. Cilantro Cream Drizzle: 1. In a blender add all of the ingredients and blend until smooth. Assembling the Bowls: 1. In 2 or 3 serving bowls divide the quinoa mixture. 2. Top the quinoa with the black beans and roasted sweet potato. 3. Drizzle the cilantro cream on top with a spoon. 4. Top with more cilantro if desired.

12 Students should take full advantage of the monies available to them. A month spent researching and applying for grants could potentially equal thousands of dollars in savings. Lehigh Valley Road Runners offer four separate scholarships to eligible students planning to continue their education at the college level after graduating from high school. The total amount of scholarships given each year is $22,000. Eligibility varies by scholarship, be sure to read requirements carefully. Click links below for more detailed information and applications. Deadlin e: May 31st of current year. Ed Thompson/Nicole Reinhart Memorial Scholarship? available to eligible students of Emmaus High School who run track or cross country. LVRR Scholarship? available to eligible students within Lehigh and Northampton counties who run track or cross country. Tom Illick Memorial Scholarship? available to eligible children of LVRR members in good standing.

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15 LVRR ABOUT LVRR Did you know that the Lehigh Valley Road Runners is one of the largest running clubs in Pennsylvania? We are also the only running club with a clubhouse that members have access to. What started out as a running group with nine members has grown into a premier running club. LVRR?s main goal is to develop and promote distance running and racing in the greater Lehigh Valley area, to provide information and social activities, and to enhance training opportunities in a supportive atmosphere for all runners of all abilities. We manage twenty-three races each year, including the St. Luke?s Half and 5K. Proceeds from our races benefit our scholarship funds, grants to various organizations throughout the community and cover the cost of our free events such as our summer racing series. We award seven scholarships each year to local high school students to continue their education at the college level. PO BOX 592 Allentown, PA lvrr.org contact@lvrr.org NLEE W S TTER