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Delco Road Runners Club Mission
A. To promote regular running as a life-long activity that will enhance the physical, mental and emotional well being of people of all ages.
B. To sponsor weekly fun-runs in Delaware County neighborhoods for fun and fellowship.
C. To promote communication and camaraderie among area runners.
D. To facilitate competitive racing and team competition for all interested members.
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| Hello Delco RRC | |
"The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It
is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that
people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you... we are in charge of our Attitude."
With this quote in mind: Don't let others dictate how you feel. Take charge of your life. Come out today to one of our Fun Runs. There is nothing like a good run and the company of friends, old and new, to brighten your attitude! |
| Delco RRC "Casual" Spring Fling | |
The DELCO RRC "CASUAL" SPRING FLING this past Saturday was a huge success. Many thanks to Shirley Weber and Marybeth Mundy for organizing a wonderful event and to Janet Smith for providing delicious food to enjoy. View some pictures (provided by Janet) of this event by clicking here. |
| Check your kid's homework! | |
Dear Mrs. Jones,
I wish to clarify that I am not now, nor have I ever been, an exotic dancer. I work at Home Depot and I told Sarah how hectic it was last week before the blizzard hit. I told her we sold out every single shovel we had. Then I found one more in the back room, and several people were fighting over who would get it. Sarah's picture does NOT show me dancing around a pole. It's supposed to depict me selling the last snow shovel we had at Home Depot. From now on I will remember to check her homework more thoroughly before she turns it in.
Sincerely,
Mrs. Smith |
| Broad Street Race |
Still trying to get into Broad Street? Here is a link to one way that you can make it happen.
Good luck! | | Boston Bound! |
Best of Luck to all of the runners going to Boston this weekend. In particular, Noreen Beresford, Cecile Daurat, Neil Weygandt and Larry Filtz, you have trained so diligently. We are sure you will have a fantastic time! Safe and Happy Running!!!
You can track the runners this Monday by going to this web site. |
| Upcoming Races - 4/17/10, 5/15/10, 6/26/10 |
Gener8tion Run - is the signature fundraising event of Students Run Philly Style, the only program in Philadelphia that helps youth go farther through mentorship and long distance running. Delco RRC has been sponsoring SRPS for the past several years.
April 17 - This is an 8K Run or a .8K Walk. Race starts at 3pm in front of the Please Touch Museum, 4231 Avenue of the Republic, Phila., PA 19131. There will be a Health and Wellness Fair from 1 - 5pm.
Elwyn 5K - May 15th. Be part of a challenging race on Elwyn's historic 400-acre campus. This scenic course takes you over macadam roads, grassy trails and rolling hills. Register at this link http://www.runtheday.com/app/find
Chichester Business Association - 4 mile race and 3.1 Mile Walk, June 26. The 4 mile race has hills for the first 3 miles, the last mile is flat, fast and slightly downhill. To register, go to this link http://www.runtheday.com/app/find
| | Good Eats |
Cherry Cheesecake
8 graham crackers (3-by-5 inch)
1 tablespoon vegetable oil, such as safflower
3 cups low-fat (1%) cottage cheese
8 ounces reduced-fat bar cream cheese, room temperature
3/4 cup plus 2 tablespoons sugar
1/2 cup reduced-fat sour cream
4 large eggs
2 tablespoons all-purpose flour
1 teaspoon pure vanilla extract
1/2 teaspoon salt
2 bags (12 ounces each) frozen cherries
Preheat oven to 325 degrees, with rack set in lower third. Assemble a
9-inch springform pan with the rimmed side of the pan facing down.
Coat pan with cooking spray; line side with a long strip of waxed or
parchment paper.
In a food processor, grind graham crackers until fine crumbs form. Add
oil, and pulse to moisten. Transfer crumbs to prepared pan, and press
firmly into the bottom. Place pan on a rimmed baking sheet; bake until
crust is lightly browned, about 15 minutes.
Meanwhile, wipe bowl and blade of food processor. Blend cottage cheese
and cream cheese until very smooth and glossy, scraping down bowl as
necessary, 4 to 5 minutes. Add 3/4 cup sugar, sour cream, eggs, flour,
vanilla, and salt; blend just until filling is smooth.
Pour filling onto crust (crust can be hot or warm). Bake until barely
set in center, about 1 hour. Turn oven off; let cake cool in oven 1
hour. Transfer to a wire rack, and let cool to room temperature, about
2 hours. Refrigerate until firm, at least 3 hours and up to 2 days.
Make topping: In a large skillet, combine cherries and remaining 2
tablespoons sugar. Boil over high heat until liquid is thick and
syrupy, 10 to 15 minutes. Cool, and refrigerate for at least 2 hours
and up to 2 days.
To serve, unmold cheesecake (peel off and discard paper). Transfer to
a serving platter; top with cherry topping.
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| Elwyn Maximum 5K |
ELWYN Maximum 5K
Remember to register for the 4th Annual Elwyn Maximum 5K Run on Saturday May 15, 2010. Race proceeds are being used to fund fitness programs. Proceeds from the 2008 race helped to purchase exercise equipment. 2009 Elwyn Maximum 5K proceeds have helped to support participation in "Movin & Groovin" class for 30 Elwyn Clients which is taught by a certified trainer. It offers fundamental exercise moves to music that carries over into everyday life-reaching, pulling, stretching and lifting-incorporating warm up, exercise and cool down. The race funds are helping support client transportation to the exercise class. Check out the race website at: www.Elwyn.org/5K.html for more information. Registration can be done at www.runtheday.com. The club is a supporting sponsor to this event, participants and volunteers are needed. If you are not planning on running, please help by volunteering. To volunteer please contact Mike Gormley or Terry Adamson at a club run, or mike by e-mail at cheatah60@juno.com. |
| Blue Rocks Baseball |
Our 5th Annual outing will be held Friday June 25th. Game starts at 7:05 with fireworks immediately following. The seats are behind home plate and tickets cost $10 each.
Please let Carrie McGoldrick(McTague) know many seats you would like to reserve.Remember, the more the merrier so family and friends are welcome. You can email Carrie at carriemctague@yahoo.com or call her at 215-837-2017. THE DEADLINE TO RESERVE SEATS is May 14th.
Carrie will also be organizing an informal BYOB tailgate that will include pretzels and hoagies(approx $5 per person). If you are interested in tailgating prior to the game, let Carrie know when you reserve your seats. | | Running For Two |
Is running and pregnancy compatible?
By Heather C. Liston
Debbie Livingston has run the grueling Greylock Trail Half-Marathon in Adams, Massachusetts, eight times. The last time she ran it, she was seven months pregnant. At mile eight, she passed a male runner, who said, "My ego just dropped about five notches."
"I had a streak going there," says Livingston. "I couldn't not run it." That's how a lot of runners feel about their sport-it's difficult to imagine not doing it, no matter what comes up. And if what comes up is a perfectly normal, healthy thing like pregnancy, is there any reason to stop running? As many curious, conscientious runners discover, there's not a lot of scientific literature out there about the effects of running on pregnancy.
What there is, though, suggests that it's not a bad idea. Anecdotal evidence from running moms-to-be supports that theory too. When Livingston bounded up Greylock in 90-degree heat last summer, 20 pounds heavier and about 45 minutes slower than she was at her peak, she remembers, "The women were all like, 'You go!' But the guys said, 'Are you sure you should be doing this?'"
Why Not?
Why shouldn't she, she wondered? "There's a lot of misinformation out there," says Certified Nurse Midwife Lynn Chapman-Stern. "A lot of feeling of 'Put up your feet and rest, honey,' instead of 'Get out there and move!' I'm even guilty of it myself sometimes," she admits. "We all want to be careful around expectant mothers, but in fact, research says resting is useless. It does absolutely nothing to reduce the risk of miscarriage, for example.
If a pregnancy is not going to stick around, it is not because you exercised." James F. Clapp, III, M.D., former Director of Obstetrical Research at Metro Health Medical Center in Cleveland, conducted a scientific study to determine whether "sustained, weight-bearing activity" (like running, for example) during pregnancy increased the risk of premature labor, and whether the "sudden foot-strike shock or bouncing" associated with running caused the membranes surrounding the baby to burst before they should.
The answer was "no" on both counts. His study showed that women could actually continue running even after the cervix had begun to dilate without increasing the chances of membranes bursting before labor. And, he notes, "There is no suggestion that continuing regular exercise during pregnancy increases the incidence of delivering early enough to cause a problem related to prematurity for the baby."
The study did yield the good news that women who exercised regularly during their pregnancies delivered earlier - after the 37th week, when all was well and safe - than those who didn't. And, while there was "no increase in the incidence of low-birth-weight babies," the regular exercisers had smaller babies. The babies' length and head size were unaffected by their moms' exercise habits, but they were born with less fat.
Livingston's baby boy, Shepard, was born on August 15, 2006, at 5 pounds 5 ounces. "The doctors were a little concerned," she admits, "but I knew it was fine." The baby's Apgar scores were eight and then nine. (Apgar is a one-to-10 scale for measuring the health and condition of a newborn, at one and five minutes after birth.) High scores like Shepard's mean that his breathing, skin color, heart rate, muscle tone and other observable factors were excellent.
Jogging and Jostling
Doesn't a baby inside a trail runner get bounced around an awful lot? "Jostle away," says Chapman-Stern. "What do you think sex does? Besides, the baby is incredibly well cushioned. The uterus is a thick muscle and the baby has lots of padding." Kim Boere, a personal trainer and pre-natal specialist from Orlando, Florida, even says some of her clients say the movement seems to rock their babies to sleep.
Or is there a danger of overheating the fetus if you exercise strenuously? One of the most widespread recommendations about exercising while you're pregnant is that you should not let your heart rate get above 140 beats per minute. "But do you know what research that recommendation is based on?" asks Chapman-Stern. "Absolutely nothing!"
The American College of Obstetricians and Gynecologists (ACOG) issued that 140 bpm guideline about 20 years ago, but they have since recanted. ACOG's current guidelines for exercise during pregnancy are much less specific and say things like, "In general, participation in a wide range of recreational activities appears to be safe," and "Recreational and competitive athletes with uncomplicated pregnancies can remain active during pregnancy and should modify their usual exercise routines as medically indicated."
"There is no magic heart rate number for normal healthy people," says Chapman-Stern. "We all start at different rates and there can be a 30-beat difference from one woman to the next." Most experts now agree that "perceived effort" is the key factor. In other words: How do you feel? If it's a hot day, run less. If you're going uphill and feeling overheated, you may want to slow down.
Rocks and Rolls
What if you trip? A pregnant woman's center of gravity shifts upward, from her hip area to her abdomen. Boere advises paying close attention to changes in your balance, especially if you're a trail runner, but, like many effects of pregnancy, this one is very individual and may not be a problem for you.
Livingston, who also teaches yoga, says she monitored herself carefully during yoga poses to keep abreast of any changes in balance and did not notice any. However, roots and rocks on the trail may be harder to see when you have a large belly in your field of vision. Common sense dictates that you should choose relatively safe routes, pay attention and slow down if you have any concerns about the terrain.
Although you obviously do not want to fall while carrying a baby, Livingston points out that it's very rare to fall smack on your belly, pregnant or not. "When you start to lose your balance, you usually tuck and roll," she says. Not a pleasant idea, but not usually a serious threat to either of you.
Of course, certain health conditions would preclude running. Anyone with preeclampsia, placenta previa (the positioning of the placenta in a way which blocks the cervix), heart disease, lung disease, persistent bleeding in the second or third trimester or ruptured membranes should not run while pregnant, and seek expert medical advice about any exercise plan.
In addition, if you feel pain or persistent discomfort while running, you may be running too much, too fast or too late in your term.
That's What Trees Are For
One of the biggest sources of discomfort, mentioned by nearly all pregnant runners, is the need for much more frequent urination. "There's quite a lot of weight pressing on the uterus," says Chapman-Stern, who advocates ample hydration in spite of the inconvenience. "And the bladder is right there. When I was going through my own pregnancy, I knew every bush in Central Park."
To Livingston, that's one more reason to be a trail runner: "There are plenty of bushes to hide behind." Beyond such real concerns, "[Running while pregnant] is fear of the unknown," says Boere. In the absence of more scientific research, women are susceptible to their mothers-in-law's warnings and well-meaning neighbors' fears.
Even ACOG, in its official opinion on the subject concludes, "The information on strenuous exercise is scarce." Their recommendation? "Women who engage in such activities require close medical supervision." Never a bad idea. To that, the experienced and the experts add: Know your body, use common sense... and stay close to the bushes.
Comeback Time
How to begin running post partum "It's not like you have the baby and BOOM!-everything is back to normal again," says Maryanne McDonnell, a Connecticut OB/GYN who counts several runners among her patients. "The first six weeks after the birth are almost considered part of pregnancy. You are recovering from a major physical and emotional event."
First, your body needs to recover from any traumas during delivery. A Caesarian section, for example, is considered major abdominal surgery, and you should not be doing any heavy lifting or high-impact exercise for at least six weeks. Sutures need to heal and the incision needs to close.
And, Dr. McDonnell warns, you should not assume you're 100 percent healed just because the incision on the skin surface has closed. Internal incisions don't necessarily finish healing quite as fast. In addition, hormone levels remain at their elevated pregnancy level for about six weeks after delivery.
Relaxin softens the cervix and ligaments to make delivery possible, but that extra looseness can make injuries more likely, so be extra careful not to twist anything the wrong way. McDonnell advises staging your comeback "like it's the first time you've ever done this. Start off slowly and build gradually."
Colleen Personett, an optometrist in Fairbanks, Alaska, had her first baby last December. She started walking and cross-country skiing about two weeks after the birth and got back into running within two months.
Personett takes her daughter Sage with her on about 90 percent of her runs now, thanks to the Chariot, an adaptable baby stroller she loves, which actually works for jogging, biking and skiing (www.chariotcarriers.com). For the last seven years, Personett has been a regular contender in Alaska's Equinox Marathon.
Her pre-pregnancy times hovered around 3:45, earning her four spots in the top five. When she was six months pregnant, she finished in 5:15, and the last time, nine months after the birth of her daughter, she brought that back up to 4:30. "I could have done it faster if I wanted to put the time in," says Colleen. "But my priorities changed. I'm working part-time and taking care of the family. And when you look back in 20 years, do you want to feel good about your marathon times or about raising well-adjusted kids?"
Should I Go or Stay Home?
Absolute contraindications to aerobic exercise during pregnancy:
Hemodynamically significant heart disease, Restrictive lung disease, Incompetent cervix/cerclage, Multiple gestation at risk for premature labor, Persistent second- or third-trimester bleeding, Placenta previa after 26 weeks of gestation, Premature labor during the current pregnancy, Ruptured membranes, Preeclampsia/pregnancy-induced hypertension.
Relative contraindications to aerobic exercise during pregnancy:
Severe anemia, Unevaluated maternal cardiac arrhythmia, Chronic bronchitis, Poorly controlled type 1 diabetes, Extreme morbid obesity, Extreme underweight (BMI less than 12), History of extremely sedentary lifestyle, Intrauterine growth restriction in current pregnancy, Poorly controlled hypertension.
Orthopedic limitations:
Poorly controlled seizure disorder, Poorly controlled hyperthyroidism, Heavy smoker.
Warning signs to terminate exercise while pregnant:
Vaginal bleeding, Dyspnea prior to exertion, Dizziness, Headache, Chest pain, Muscle weakness, Calf pain or swelling (need to rule out thrombophlebitis), Preterm labor, Decreased fetal movement, Amniotic fluid leakage.
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| Race Results - send in your race results to info@delcorrc.com | |
2010 Ridley to Ridley 5K- 4/10/10
24 - Greg Brazill - 20:58
48 - Bill Weber - 21:39
43 - Dawn Patterson - 23:10 (1st in age grp)
59 - Tom Brazill - 23:10 (2nd in age grp)
45 - Phil Anderson - 23:59
41 - Doug Milana - 24:35
45 - Bridget Morse - 25:39 (3rd in age grp)
47 - Virgill Whitsett - 27:49
59 - Diane McManus - 31:59
43 - Steven Freytag - 32:42
Bucks County 1/2 Marathon - 4/11/10
45 - Bridget Morse - 2:10:00 |
| Happy Birthday!!! |
 Upcoming Delco RRC birthdays this week: None this week. Stay young by joining us on one of our many Fun Runs and making new friends. |
| Book Club |
Note: This is a change from our normal Sunday meeting.
Next meeting will be held Saturday May 15th, 2pm at Dot Kracht's home. Email Dot at this email address.
The next book is The Magician's Assistant by Ann Patchett. 357 pages, 1998.
The Magician's Assistant sustains author Ann Patchett's proven penchant for crafting colorful characters and marrying the ordinary with the fantastic. When Parsifal, Sabine's husband of more than 20 years and the magician of the title, suddenly dies, she begins to discover how she's glimpsed him only through smoke and mirrors. He has managed to keep hidden the existence of a family in Nebraska--his mother, two sisters, and two nephews. Sabine approaches them hungrily, as if they are a bridge to her beloved husband and a key to the mysteries he left behind.
All Club members are welcome to join us. Email me at info@delcorrc.com if you have any questions. |
| Pictures |
 If you take pictures at club events or already have pictures of recent club events/races, we have set up a Picasa web account for club members to use. This will enable the Club to keep an archive of pictures in one location which will be viewable by everyone. If you are interested in uploading pictures to our site, contact me and I will give you the login information. Click HERE to email me and get the needed information. Bill
Click HERE to view previously uploaded pictures. |
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Message Board - If you have something to get out in a hurry, this is the place to do it.
Emails - If you want to have something posted in the weekly email, contact me (Bill) at this info@delcorrc.com. | |
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Remember, this is your forum to get information out to the club. Please send in your ideas.
Sincerely,
Bill McGurk
Delco Road Running Club |
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