by Neal Novak
Lehigh Valley Road Runners
Spring, so close, but winter seemingly refuses to relinquish its hold, if we can just hold out a couple of more weeks until the curse of Punxsutawney Phil is past us.
Super Bowl Tailgate 10K was another successful event. You can count on one hand the number of local 10K races and still have four fingers left. Congratulations to all who helped stage the race
The Club’s Ice Scraper Series went off quite well. The Race Committee did a wonderful job with all four (three) races. The course for the last race had to be altered due to fallen trees on the original one.
It has become a Club cliche that spring brings a surge of planning and events but here they are:
Emmaus 4 Miler is next up followed by, in order: St. Luke’s Youth Run, St. Luke’s Half and 5K, Summer Series and our Youth Series. Your Club put on 23 events a year, 17 of them are free.
Chris Garges, a long time Board member is forced to resign due to work related issues. Chris will be missed for his insight and intelligent input of ideas. Chris was a race director and chaired our Scholarship Committee.
You will soon be receiving ballot for election of the Board of Directors, it is a bi-yearly event. It is the Board that gets the credit for making LVRR a super successful Club.
The Club is in constant need of volunteers for the many events to stages, please take a day off of racing or skip a Summer Series or a Saturday morning and put some time in for the Club.
As always, Good Running!
Saturday 03/17/2018 9:00am
Corned Beef & Cabbage 5K
Camp Olympic, Emmaus PA
Sunday 03/18 /2018 12:15pm
West End St. Patrick’s 5K
Muhlenberg College, Allentown PA
Contact: Mike Drabenstott
484-821- 0920 x704
Saturday 03/24/2018 10:00am
Raising the House 5K
Saturday 3/24/2018 9:00am
Fool’s Run 10 Miler & 5K
Saturday 4/07/2018 8:30am
Run to Live 5K, 8K Run/Walk
Ironton Rail Trail, Coplay, PA
Saturday 4/07/2018 10:00am
BREW TO BREW 10K+
Allentown Brew Works
Sunday 4/08/2018 9:30am
Emmaus 4 Miler Classic
Saturday 04/14/2018 9:00am
3.21 Run for Down Syndrome
Lehigh Parkway at Fish Hatchery Rd
Sunday 4/15/18 9:30am
Blue & Grey 5K
Moravian College, Bethlehem
St. Luke's Youth Run
Lehigh Parkway, Allentown
Sunday 04/22/2018 8:00am
St. Luke’s Half Marathon & 5K
Contact: Race Director
Wednesday 5/02/2018 6:30pm
LVRR Summer Series #1
Lehigh Parkway, Allentown PA
Saturday 5/12/2018 8:30am
Rock n’ Roll 4 Kids 10K, 5K & Kids Run
Coca Cola Park, Allentown PA
SATURDAY, APRIL 21
Race Expo -- 9AM-5PM
St. Luke's West End Medical Center
501 Cetronia Rd, Allentown
St. Luke's Youth Run -- 2PM
LVRR Clubhouse, Lehigh Parkway, Allentown
Please note that our Youth Run has been moved to the Lehigh Valley Road Runner clubhouse in Lehigh Parkway due to the renovation of Holiday Inn Center City Allentown.
SUNDAY, APRIL 22
St. Luke's 5K -- 8AM
St. Luke's Half Marathon -- 8:10AM
Family Fun Walk -- 8:20AM
All three events begin at the corner of Linden and 18th St. in Allentown.
for more information.
2018 St. Luke's Half Marathon
5K, Youth Run & Family Fun Walk
Let There Be Light Bronze Statue at Isaac Wolfe Bernheim Gravesite Bernheim Arboretum Clermont, Kentucky
Chick Pea Chick'n Sandwich Recipe sent in by Stacey Kimmel-Smith
Last year on a trip to Kentucky I chanced upon the Bernheim Arboretum while visiting the Jim Beam Distillery on the Bourbon tour. The Arboretum was the highlight of the day, a green jewel of a park, a research forest, and miles of trails on over 15,000 acres of rolling land -- with a gift shop and cafe! As luck would have it I had my shoes in the car so I ran around the lake and toured some of the tree exhibits and the gorgeous statues. Then I stopped in the little shop/cafe. I ordered a Chick Pea Chick'n Sandwich from their menu. I wondered how I would like it as it was the only choice. I am not a vegetarian.
It. was. awesome.
The server could not tell me the recipe, so I searched on-line. I found many recipes that approximate the Chick Pea Chick'n Salad sandwich, with a number of variations. Here is the recipe I settled on after reading a bunch of them. My husband loves it, and it's a popular potluck item.
Chick Pea Chick'n Salad
Two cans of chick peas, drained and rinsed, lightly mashed
1/4 to 1/2 cup Mayonnaise or a combo of mayonnaise
1 T tahini sauce, if desired
1/2 cup Celery
1/2 cup Red onion, chopped
1-2 tablespoons Lemon juice
2 tablespoons fresh Dill
1/4 cup chopped pickles or pickled banana peppers
Salt and pepper, to taste
A few tablespoons tahini sauce (use a little less mayo)
Bell peppers, 1/2 cup instead of onions
Pumpkin or sunflower seeds, 1/2 cup, as topping or mixed in
Chick peas should be mashed lightly -- not like a pate, a few whole peas is no big deal. Mix first eight ingredients and add salt and pepper to taste. Serve on bread or toast, or pita, with lettuce and tomato if desired.
SIGN UP HERE
Parents and High School Students: Please remember that the club offers several college scholarships each spring. To find out if you qualify and to download an application please visit http://lvrr.org/club-info/scholarships/.
STAY UP-TO-DATE WITH ALL THE LATEST LVRR NEWS AND HAPPENINGS BY VISITING US ON OUR WEBSITE OR AT THE SOCIAL LINKS BELOW.
Emmaus 4 Mile Classic
Connect with us!
We're gearing up for our 41st 4-mile foot race!
Race Date: April 8, 2018
Time: Kids’ Run, 9:15 a.m.; 4-Miler, 9:30 a.m.
Location: Emmaus High School
GPS- 40.533207, -75.505599
*Saturday 10 am – 2pm @ Emmaus Run Inn
*Race day in the high school gymnasium beginning at 8 AM
Field Size: 425 runners
Kids' 1-Mile Fun Run: Race day registration only on Saturday, April 8th inside EHS gymnasium.
Thoughts About Our Volunteers by Kelli Di Cesare
I was going to start this little article with an inspirational quote about volunteering so I started searching. Oh – here’s one: “Service to others is the rent you pay for your room here on earth” – Muhammad Ali. I liked it but then read another one. “Every person can make a difference, and every person can try.” – John F. Kennedy. Oh….I liked that one too. But both were guys – how about a girl – ah ha! “Alone we can do so little; together we can do so much.” – Helen Keller. Yep! Oh wait – here’s one with a different twist. “If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” Oh—tough love. I like it. Wait! Here’s a very simple one “Every person has 168 hours in a week.” Nice one – subtly thought provoking….
Which one should I use??
And then I paused when I realized, we can all search volunteer quotes, we can all read the t-shirts, we can all buy the heartfelt plagues, but instead, let’s all read the below list of names and thank each and every person for making the club and the events it runs (pun intended) a success.
To the volunteers who post the on-line race registration forms, assign the bib numbers, arrive early for race day check-in, and park the cars. To those who bring the hot coffee, cut the bagels, pour the M&M’s and schlep the water, Gatorade and cups to the relief stations. To those who clean up those relief stations, registration tables, the finish lines, and post race food areas. To those who open the clubhouse, rake the leaves, cut the wood, and build the fires. To those who register those excited 4 -year olds and their just as excited parents for the Kids Race Series, to the coaches who bring their teams to the Ice Scraper Series and Summer Series, and to the mentors of First Strides who encourage and cheer their way along the parkway. To the lead bikers and the sag walkers, to the crew who wrestles the big time clock, to the bib pullers and to the timers who stand out there until the last runner crosses. To the volunteers on the course who keep you safe and offer an encouraging YOU CAN DO IT when you really think you can’t. To those who show up in the pouring rain, single digit temperatures, blistering heat, and snowy mornings. To those who design and order the LVRR gear, put together this newsletter, and meet monthly to plan and organize the events. To those who troubleshoot, because there are so many things to trouble shoot. To those who answer the questions, because there are so many questions. But, finally to those who just show up to help because there are so many other things they could be doing.
“Everyone has 168 hours in week.” – yeah – that’s my favorite.
Kelli Di Cesare
Each year the Lehigh Valley Road Runners puts on 23 races. With over 700 volunteer positions to fill we rely heavily on you – our members, our volunteers our LVRR family to make these races successful. We cannot exist without you and we appreciate all of your time and effort to help us succeed.
Since November the following individuals have helped to keep us racing:
2018 Kids Series
Saturdays- May 26, June 16, June 23, July 7, July 28, August 4
This is a FREE event offered to all children in the Lehigh Valley. Race open to children ages 3-14, age calculated as of May 26, 2018. Child will stay in that age group for the entire series. Children must be at least 3 years old to participate. Our goal is to educate children to the sport of running and promote a healthy lifestyle. In its continued efforts to support youth running in the Lehigh Valley, the LVRR is proud to sponsor every child for this event.
Visit lvrr.org for the most up-to-date club info
First Strides is for you!
“There is no way I could ever do a 5K!” Have you ever said this to yourself? Or perhaps you tried and it was painful, or difficult, or just exhausting given everything else you have to do. Many of us from First Strides have heard these reason over and over again. And yet, somehow, when women do agree to give First Strides a try, they can’t believe how far they can now walk or run and end up being so glad they’ve made this commitment to themselves. So, here are a few reasons why First Strides just might be the program you are looking for to make those first steps to get in better shape, or to lose weight, or to participate in a 5K.
Running is mostly a state of mind. We often talk ourselves out of running or walking or any kind of exercise because of how we think about running. We convince ourselves we can’t walk a mile or run around the block. First Strides will help you not only in walking and running, but also in how you thinking about doing these. We worry too much about the distance, or the time, or what we look like out on the track. Yet, what if we think more about how walking and running will relieve stress, burn calories, boost your self esteem, clear your mind, make new friends, etc? First Strides can help you with all of these!
You’re a woman! First Strides is a beginner walking and running workshop just for women and only women. As women, we tend to prefer group activities and enjoy the social aspect of those activities. First Strides works in groups and encourages participants to be social! First Strides is a gradual 10-week program that will help you comfortably progress from the couch to walking, jogging or running at a pace that's right for you.
It doesn’t matter where you are with your fitness right now. Never exercised? Start at a walking pace. Take casual walks now? Slowly add a jog into your routine. Running already? Build up your distance and endurance.
With First Strides you’ll not only develop a fitter body but you’ll also develop a fitness mindset. It’s easy to come up with excuses to not work out: “I don’t have time,” “It’s too hard,” “I might get injured,” etc. Mentors guide you through First Strides and help erase those doubts. It will become habit forming. Because this is a 10-week program, you’ll begin to develop workout habits. Making exercise a regular habit makes it much easier to maintain your fitness.
It’s easy to join and First Strides starts soon...an the end of March! For more information and to register for our spring program at Lehigh Parkway, please visit the website:http://www.firststrides.com/.
Written by Tina Hertel
Newsletter Advertising – To place an advertisement in an upcoming club newsletter please send an email Jill at email@example.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 18105
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.
It’s activity weather and people like to gravitate outdoors to enjoy the sunshine and fresh air by cycling, walking skateboarding, and running. Whether you’re sharing the road, a path or trail, being courteous is not only kind, but it keeps you safe! Be active, but learn the rules of the road.
The multi-sport etiquette is as follows:
The first thing to remember is that everyone keeps right UNLESS YOU ARE RUNNING WITH TRAFFIC! In that case, runners should always run against traffic so you can see oncoming cars.
RUNNING VEHICLE FREE
When running a pathway or trail, run right and pass left.
If using headphones, keep the volume at a level that you can safely hear your surroundings so you are not taken by surprise.
RUNNING AGAINST TRAFFIC
Running against traffic keeps you safe, but be cognitive that drivers making aright-hand turn do not expect that someone will be on the road coming towards them so stay alert!
Just the same, vehicles pulling out of driveways and side streets will be looking to their left and not be aware of your presence. Don't assume they see you!
Always go behind a car unless they clearly see you and wave you on.
If using headphones, keep the volume at a level that you can safely hear your surroundings so you are not taken by surprise.
This rule applies to ALL.
Honor one another’s right-of-way. Faster moving yields to the slower such as cyclist yield to runners. Skateboarders/rollerbladers yield to runners. Runners yields to walkers.
When passing announce your presence by ringing your bell or saying “On your left” and going over on the left with plenty of room to assure you don’t sideswipe the person.Give the person you are passing enough time to process your announcement.
If it is crowded, slow down and wait for an opportunity to pass! Don’t get so close as to not be able to react to a person’s sudden move. (continued next page)
Don’t assume the runner, walker, skateboarders, rollerbladers, cyclist knows you are there. Many have headphones or can be in a zone of their own.
·When walking a pet, make sure you carry plenty of water for them. In hot weather, stop frequently and allow them to drink and rest. Remember that ananimal’space is not the same as yours. It takes small animals more movement to keep up with a cyclist or runner.
If you are walking a pet on a long leash, make sure you reign the leash in when you’re passing or being passed. No one wants to get tangled in a leash or bitten by a frightened dog.
Cyclists on the other hand must ride the road with the same responsibility as automobile drives.
STOPPING at Stop signs and traffic lights and using turn signals.
Follow lane markings.
Don’t needlessly block the road.
Ride right – as near to the right as is practical.
Ride with traffic, single file.
Be predictable – don’tweave.
Use lights at night.
Now that you know the rules of the road, get out there and ENJOY!
by Dawn Ciccone
Rules of the Road for Cyclists, Runners and Others
photo credit: Dawn Ciccone