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Swarthmore Fun Runs
Philly 1/2 Drawing
Multi-Use Trails
Good Eats
Race Results
Birthdays
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Delco RRC Update7/22/10
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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
 
Have something interesting to add to the email?  Forward it to me at info@delcorrc.com.  Thanks to those that always give me support.
 
"If you set a goal for yourself and are able to achieve it, you have won the race.  Your goal can be to come in first, to improve your performance, or just to finish the race - it's up to you."
 
                      Dave Scott - Six Time Ironman World Champion
 
 
 
With this quote in mind: Set your goal today and then come join us at one of our many Fun Runs.  Let us help you reach your goal.  Make friends along the way.
Swarthmore Fun Run - Wednesday
 
32 very sweaty runners and walkers were out last night for the Swarthmore Fun Run.  2 new runners joined us last night.  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.
Philly Rock n Roll 1/2 Drawing
 
Note: If you sent your name in already, there is no need to resend.

Thank you to The Running Place for providing Delco with 2 complimentary entries to the  Rock n Roll Philadelphia Half Marathon taking place September 19th.
 
A drawing will be held to select 2 winners before the Fun Run on Wednesday, July 28th.  You need not be present to win, but you must be a club member.
 
The winning members will each receive a coupon code to redeem via online registration.  Coupons must be redeemed prior to September 3, 2010.
 
Interested club members should send an email to info@delcorrc.com with Rock n Roll Half in the subject line.
 
All entries must be submitted prior to midnight Tuesday, July 27th.
Multi-Use Trails
 

Over the last two decades there has been significant growth of the multi-use trail system. The Road Runners Club of America takes this opportunity to share these important safety tips when training on the growing number of multi-use trails around the country. These safety tips, coupled with the RRCA General Running Safety Tips should help keep you and everyone else on the multi-use trail safe. 

Follow the rules of the road - travel on the right and pass on the left.

Don't run down the middle of the trail. Run to the right side to allow others to pass safely.
 
Don't wear headphones-but if you insist on going against this RRCA safety guideline, keep the volume low or only wear one headphone.
 
If you are running an out-and-back route on a trail, don't just make a sudden u-turn at your turn around point.
Stop, step to the right to allow oncoming traffic the opportunity to pass. If you are wearing headphones, now is a good time to pop out an earphone to make sure no one is approaching. Ensure the trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit by an oncoming cyclist or skater.
 
Avoid running on trails in the evening if they are not well lit and do not have regular traffic.
 
Never run more than two abreast if you are running in a group. Don't be a trail hog. While pedestrians have the right of way on most trails, the goal is to share the trails.
 
Alert people when you are passing them-don't assume they are aware of their surroundings. A simple "on your left" warning will suffice.
 
Be alert on blind curves.
 
Stop at stop signs if the trail crosses a roadway. Don't assume cars on the road will stop for the trail crossing.
 
Be mindful of young children on the trail-their movements can be unpredictable. Slowing the pace a bit when you pass small children on the trail is a wise idea. Use this as an opportunity to slow the pace then pick up the tempo.
 
Respect private property along the trail.
 
Don't litter. If you can't find a trash can, carry your trash home.
 
Get approval from local authorities before planning a race or training event on your local multi-use trail.
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Good Eats
 
Skirt Steak Quesadillas 
 
1 1- to 1 1/4-pound skirt steak
2 tablespoons fresh lime juice
4 tablespoons (about) olive oil
12 5- to 6-inch-diameter corn tortillas
2 cups (packed) grated hot pepper Monterey Jack cheese
1 1/2 cups Spicy Pico de Gallo or purchased salsa


Place steak in glass dish. Sprinkle steak on both sides with lime juice, salt and pepper. Let stand at least 15 minutes and up to 1 hour, turning steak occasionally.
Preheat oven to 375°F. Heat 1 tablespoon oil in heavy large skillet over high heat. Add steak and sauté to desired doneness, about 3 minutes per side for rare. Transfer steak to cutting board. Let rest 5 minutes; slice thinly.
Brush 4 tortillas with oil; place tortillas, oil side down, on 2 baking sheets. Spread 1/4 cup cheese and 1 tablespoon pico de gallo on each tortilla. Top each with second tortilla. Spread each with 1/4 cup cheese, 1/4 of steak and 1 tablespoon pico de gallo. Press third tortilla onto each stack. Brush top tortillas with oil.
Bake quesadillas 10 minutes. Using metal spatula, turn each over. Continue to bake until heated through and golden, about 10 minutes longer. Transfer quesadillas to plates. Cut into wedges. Serve with remaining pico de gallo.


Spicy Pico de Gallo
 
1pound plum tomatoes, seeded, chopped
1 cup chopped onion
6 tablespoons (packed) chopped fresh cilantro
1/4 cup fresh lime juice
2 large garlic cloves, minced
1 1/4 tablespoons minced seeded jalapeño chilies

Combine all ingredients in medium bowl; toss to blend well. Season to taste with salt and pepper. Let stand at least 30 minutes for flavors to develop.
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

Musselman 1/2 Ironman Triathlon (Geneva, NY) - 7/11/10
 
48 - Sefi Knoble - 7:33:40
 
 
Happy Birthday!!!
 
Upcoming Delco RRC birthdays this week:  John Greenstine (Wed 7/22), Lloyd Armor and Nick Sacchetti (Sat 7/24), Matt Morse (Mon 7/26), Stephen Talbot (Tue 7/27).  Stay young by joining us on one of our many Fun Runs and make new friends.
Book Club
 
 

Next meeting will be held in September.  More info will follow.  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