LADY SQUATCH TRAIL RUNNING RETREATS

"Keep close to Nature's heart... and break clear away, once in a while, and climb a mountain or spend a week in the woods. Wash your spirit clean."

-John Muir

The Delaware Water Gap

The majestic Delaware River cuts through the Appalachian Mountains along the borders of New Jersey and Pennsylvania. The Delaware Water Gap (DWG) is the perfect destination for the Lady Squatch Trail Running Retreat!

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Trail Run Coordinators Janna and Michelle have some squatchastic runs planned that will leave you with amazing trail running memories!

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You will have the opportunity to enjoy the DWG's beauty through more than just trail running... We have some squatchy activity options planned for the retreat that include tubing down the Delaware River, mountain biking and hiking.

Retreat Highlights

After arriving and unpacking on Friday night, we will spend some time hanging out and getting to know each other. We will kick off the retreat with the first clinic on "Running Mechanics" to prep for the Saturday morning trail run. We will then close out the night with an inspirational women's trail running film!

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Saturday morning will start with hot coffee (obviously) and an amazing breakfast spread prepared by Chef Robin! Then we will hit the trails for the first trail run! Hot showers, lunch and full recovery regimen lead by our Recovery Specialist will be waiting for us back at the Retreat Center before we jump into the next clinic on "Nutrition and Hydration". After some down-time, we will head over to the DWG for a super squatchtastic adventure activity! Saturday will wrap up with another amazing meal, the "Recovery and Injury Prevention" clinic and a night run for the night-owls!

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Sunday morning-yup, more coffee (duh!), breakfast and a trail run. We'll wrap up the retreat with another recovery session, activity and lunch! 

KIM LEVINSKY

Retreat Director

Owner and Race Director for Sassquad Trail Running, Kim loves all things trail-running! She enjoys squatchin' through ultramarathons and eating bacon at the aid stations. When she's not planning squatchtastic trail running events with her Sassquad Team, she works with her personal training clients and leads strength and conditioning sessions with local youth sports teams.

KIM FONG

Recovery Specialist

Kim, mom of 2 girls, has been practicing as a progressive healthcare professional for over fifteen years. Founder of Health in Motion in Westfield, NJ Kim holds certifications in Advanced Acupuncture Training, Facial Rejuvenation with Acupuncture, Yin Yoga, Yoga RYT 200hr, and Pilates Reformer 1. Kim leads all recovery sessions on the retreat!

JANNA CHERNETZ

Trail Run Coordinator

Janna is a seasoned ultra marathoner and has finished several 100 milers. Co-founder of the Union County Mom's Run This Town chapter, Janna is passionate about getting more women out on the trails! When she's not on the trails or working at the Tri–State Transportation Campaign as the Deputy Director, Janna enjoys rock climbing with her daughter. Janna plans and coordinates all trail runs for the retreat!

ROBIN CHASE

Executive Chef

Robin, mom of three active boys, is the co-founder of Robin & Sue Food Photography and Styling. Her passion for food started with an Easy-Bake Oven and later developed into an appreciation (or more appropriately, obsession) over its beauty. Robin is a an ultramarathoner and has her sights set on completing the Javalina Jundred 100K this fall. Robin plans and prepares all of the DELICIOIUS meals and snacks at the retreat!

BECCA KONSTANDT

Clinician

Becca is a mom of two boys, physical therapist, ultramarathoner, and "MAMA BECC" to all who know and love her! Becca gracefully juggles all mom-duties, training, work AND raising service puppies for the The Seeing Eye. Mama Becc leads the "Running Mechanic" clinic at the retreat!

MICHELLE RICE

Trail Run Coordinator and Clinician

Ultramarathoner and endurance rider Michelle Rice logs thousands of miles every year on horseback and running. While working full-time as a nurse in the Coronary Care Unit at St. Barnabas Hospital in NJ, Michelle logs thousands of miles every year. Michelle loves to sing and was a member of the St Patrick's Cathedral Choir for many years. Michelle plans and coordinates all trail runs and leads the "Nutrition and Hydration" clinic at the retreat!

TELL ME ABOUT THE FOOD! WHAT WILL THE MEALS AND SNACKS BE?

Chef Robin has prepared an amazing menu for the retreat! All meals include healthy options for paleo, gluten-free and vegetarian/vegan! No one will be left feeling hungry! Please let us know if you have any food allergies or specific dietary restrictions. Please bring your favorite running fuel/snacks/electrolytes for each of the planned runs.

WHAT'S THE RETREAT CENTER LIKE? WILL I HAVE MY OWN BED?

The Retreat Center is spacious, comfortable and just all-around squatchtastic! Each woman will have her own bed in shared bedrooms. There is plenty of space around the Center to relax and enjoy the down-time. There's even a HOT TUB! #hottubpartytime

HOW LONG ARE THE TRAIL RUNS EACH DAY?

Trail Run Coordinators Janna and Michelle mapped out trail runs that will allow you to experience the awe-inspiring beauty of the DWG! Total mileage for each run ranges from 8-12 miles and are all no-drop runs. We will have a couple of pace groups so everyone is running at a comfortable pace.

WHAT SHOULD I PACK?!

Summer weather in the DWG is generally warm, with averages in the mid 80's and lows in the 60's during the evenings. Continue checking the weather to see if any major rain storms are expected. The retreat will happen rain or shine! Bring your hydration pack that can carry at least 1.5  of water (and your favorite running fuel/snacks/electrolytes).  Pack your favorite summer running gear, including a lightweight rain jacket, and an extra pair of trail shoes (if you have them) to help keep your feet dry each day. Don't forget your summer running accessories (buff, hat sunglasses etc). and sunblock!