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Swarthmore Fun Runs
Good Eats
Race Results
Birthdays
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Delco RRC Update7/8/10
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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.
 
Hello Delco RRC
 
"Mental toughness is not defined as the toughest, meanest, loudest person in the arena of sport.  Mental toughness is being able to summon your emotional strength at the right time and using it with grace and dignity - win or lose.  Knowing that we will be defined not by the fight but how we fought.  What we overcame to get to the starting line and cross the finish line."
 
                      - Alan Ley (former USAT Coaching Education Manager)
 
 
 
With this quote in mind: It doesn't matter that there are faster, stronger, smarter people (many can be found at our Fun Runs) out there.  It is that you showed up that matters in the end  Come join us at one of our many Fun Runs, let us help you get to both the starting line and, more importantly, the finish line.
Swarthmore Fun Run - Wednesday
 
39 runners and walkers were out last night for the Swarthmore Fun Run.  5 new runners joined us last night and 5 of us hit the trails for a 5 mile trail run at an easy pace. 15 people came out to Swarthmore Pizza afterward for good food, laughs and chit chat.  Come on out and join in the fun.  All abilities are welcome.
Running Gear
 
Some extra info for those who want to run like the wind (or a small breeze) but smell as fresh as a daisy:
 
 
STINK BE-GONE

Get the funk out of tech fabrics.
By Lisa Jhung

From the July 2009 issue of Runner's World

It seems like you can wash some shirts over and over and they never fully smell clean. Sure, regular detergents sometimes get the stench out, but they can also strip the performance aspects of the technical fabrics over time or weigh them down with scents and softeners.

Sports washes from Win, Nikwax, and Penguin offer a better shot at getting the smelly residue out of technical tees. Using a range of odor-fighting substances, they penetrate and clean fabrics without damaging them. Shutout Detergent offers an innovative approach, bathing fabrics in silver particles that stay on to keep the apparel stink-free. All four are meant to work in cold water in lieu of regular detergent.
 
 
Good Eats
 
Penne with Cherry Tomatoes and Pancetta

Kosher salt
1 lb. penne rigate 
2 tbsp. extra virgin olive oil
6 oz. of sliced pancetta, diced into small pieces
1 red onion. chopped
4 cloves of garlic, finely minced
1/2 tsp. red pepper flakes ( I think I used one teaspoon!)
1/2 c. chicken broth
2 pints cherry tomatoes, assorted colors
2/3 c. flat leaf parsley, finely chopped
Splash of balsamic vinegar
Cracked black pepper
1 c. basil leaves, torn
2/3 c. parmigiano reggiano cheese, grated
 
Bring a large pot of water to boil. 
 
Meanwhile, heat a large skillet with 2 tbsp. oil. over medium-high heat. Add in the pancetta. Cook until golden and crisp about 5 minutes. Add the chopped red onion, garlic, and red pepper flakes. Cook 4 minutes, or until onion is softened. Stir in the broth and scrape up any brown bits off of the bottom of the pan. Let cook for 1 minute more. Add the tomatoes and the parsley and season with salt and pepper. Cook tomatoes until they burst, about 10 minutes. At the very end, splash a little balsamic vinegar. 
 
While tomatoes are cooking, salt the pasta water generously and add in the pasta. Cook until al dente, or about 8 minutes. Reserve 1/2 c. of pasta water. Drain pasta. 
 
Add the pasta into the tomato pan sauce. Sprinkle with some of the basil and cheese. If the pasta needs more liquid, add in some of the pasta water until the sauce is to your desired consistency. 
 
Serve on individual plates and top with more cheese and basil.
Race Results - send in your race results to info@delcorrc.com
 

  When you send in your race results, please include the following:  Name of race, date of race, your age, time, any age group award.  Thanks

Philadelphia Insurance Duathlon (Olympic Race) - 6/27/10
5K run, 40K bike, 10K run
 
48 - Sefi Knoble - 3:23:10
 
Swarthmore Lions Independence Eve 8K - 7/2/10
 
50 - John Ashton - 43:21
 
Downingtown Good Neighbor Day 5K - 7/3/10
 
44 - Diane Lista - 24:52
50 - Bob Zwaan - 25:50
 
Downingtown Good Neighbor Day 15K - 7/3/10
 
43 - Paul Randolph - 57:24 (1st in age grp)
36 - Chris McGoldrick - 57:34 (1st in age grp)
56 - Larry Filtz - 1:06:47 (2nd in age grp)
51 - Bill McGurk - 1:14:37
37 - Janet Smith - 1:17:12 (2nd in age grp)
26 - Kristen Dwinnells - 1:18:18
49 - Kevin Cetroni - 1:27:14
 
Broomall Rotary Firecracker 5K - 7/5/10
 
24 - Greg Brazill - 20:39
59 - Tom Brazill - 23:53
50 - Bob Zwaan - 25:07
45 - Gene Archambault - 28:45
48 - Laurie Stanton - 33:13
 
Happy Birthday!!!
 
Upcoming Delco RRC birthdays this week:  Dennis Tate (Thu 7/8), Bill Kracht (Fri 7/9).  Stay young by joining us on one of our many Fun Runs and make new friends.
Book Club
 
The book club meeting in Peach Bottom has been cancelled.  I'm not sure if it is being rescheduled.  I will let you know when I know. 

Next meeting will be held August ??? in ???.  Contact ??? at ??? for more info to include directions.  .

The next book is A Gate at the Stairs by Lorrie Moore, 2009, 336 pages.
 
 

All Club members are welcome to take part. Email me at info@delcorrc.com if you have any questions.

Pictures
 
 
CameraIf 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.
 
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.
Remember, this is your forum to get information out to the club.  Please send in your ideas. 
 
Sincerely,
 

Bill McGurk
610-291-9707 
Delco Road Running Club