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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 |
Have something interesting to add to the email? Forward it to me at info@delcorrc.com. Thanks to those that always give me support.
"I run because I enjoy it-not always, but most of the time. I run because I've always run-not trained, but run."
Amby Burfoot, Runner's World Editor At Large and marathoner
With this quote in mind: Sounds like me. I enjoy not only the running part but also the camaraderie. That, more than anything else keeps me coming out and running. Thank you. Come join us at one of our many Fun Runs. Get back to what got you started running in the first place. |
| Swarthmore Fun Run - Wednesday | |
28 runners and walkers were out last night and were able to enjoy the cooler weather at the Swarthmore Fun Run. 18 people came out to Swarthmore Pizza afterwards for good food and laughs. There was even a special appearance at Swarthmore Pizza by Steve Whitmore. I suspect the wife is out of town. Come on out and join in the fun, if Steve can make it, you can. All abilities are welcome. |
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The Longest Password |
I've always noticed that when my wife gets on the computer to check mail or anything that requires a password, it takes her a very long time. Finally I asked what took her so long to type in her password. She said her password was;
"MickeyMinniePlutoHueyLouieDeweyDonaldGoofySacramento."
When I asked why she had such a long password, she said she was told that it had to be at least 8 characters long and include at least one capital. |
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National Trail Running Day - Saturday, August 21st |
Saturday, August 21 has been designated as National Trail Running Day. See below in the Races to Run section for a few upcoming trail races. You can of course join the trail runners every Wednesday night in Swarthmore or show up at 9AM at Ridley Creek State Park every Saturday. Those times don't work for you? No problem, grab a friend, dog or enemy and go out on your own. The club meets at 6:30 on Wednesday nights in Swarthmore or 9:00 on Saturday mornings in Ridley Creek State Park. Meet at the gate on the bicycle path near the intersection of Ridley Creek Road and Barren Road.
Here are the top eight reasons why you should be running trails.
1. Strengthens your leg muscles that road running does not.
2. Improves balance and agility from running on uneven surfaces.
3. Increases your mental toughness.
4. Biophillia - humans want to be close to nature. Trail Running increases your time in nature.
5. The primal thrill of using your body for what it was made to do, be a long distance, all-terrain vehicle.
6. Reduces injury because running on soft surfaces is better for you joints. Also, the differing steps do not put as much stress on certain parts of your body.
7. Less traffic and cleaner air.
8. Running in the shade is cooler, allowing you to run longer distances and get a better overall work out.
A few of my own reasons:
1. Great scenery.
2. Challenging terrain.
3. Stream crossings.
4. MUD!!!
5. More MUD!!!
6. More Stream Crossings to wash off the mud!!!
7. Deer.
This Sunday is a fun and easy trail run in Radnor. Check it out.
Special thanks to John Greenstine for reminding me about this day. |
| Triathlete Info |
Dear Delco Road Runners Club,
My name is Jocelyn Wong and I am a professional triathlete and member of teamTBB, an international pro triathlon team coached by Brett Sutton (former coach of 3X Ironman World Champion Chrissie Wellington). As you may or may not know, the "TBB" in teamTBB stands for our title sponsor, The Bike Boutique, and we just opened up our first USA store about 6 weeks ago here in Wilmington.
This Saturday we have our first big event, with my teammates Rebekah Keat (Australia) and James Cunnama (South Africa) flying in from Switzerland. The three of us are doing a "meet the pros" event with a Q&A and group ride afterwards. Ironman Australia champion Rebekah also just won the Challenge Copenhagen ironman-distance race last weekend, and is currently ranked #2 in the world. James took 2nd in the Embrunman ironman-distance race and won the Alpe d'Huez Triathlon in the last couple weeks. I am one of the rookie pro athletes on the team representing the USA, having just turned pro a year ago. I have been racing every Ironman on American soil this year and finished 9th place at Ironman Lake Placid last month.
We would love to invite your club to join us on Saturday, so if you can please forward this email and attachment to your members, I'd really appreciate it. It is well worth the drive to come learn some of the secrets behind the success of our team.
Here's the info:
TBB Wilmington Presents
"The Secrets Behind the Success of teamTBB"
Saturday August 21st 10:30 to 14:00
Program of events
10:30 -11:00: teamTBB presentation by Mac Weymouth
11:00 -11:30: Athlete stories: James Cunamma, Rebekah Keat, Jocelyn Wong
11:30 -12:00: Athlete Question & Answer session
12:30 -14:00: Ride with the pro's
Limited spaces available
Location
The Nemours Building
1007 North Orange Street
Wilmington, Delaware 19801
Links for the event:
My own presentation will summarize my recent improvements going from a 12- to 14-hour ironman age grouper to going pro and breaking 10 hours twice (I took over 2 hours off my Ironman PR last year).
I hope to see you and your club here this Saturday!
Jocelyn Wong AKA "The Wongstar"
teamTBB professional triathlete
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| Good Eats |
Low fat Peach and Blackberry Crisp
4 large fresh peaches (about 2lbs), skinned, stoned and sliced
1/2 dry pint fresh blackberries
1/4 cup sugar
1 tbsp cornstarch
1 tsp lemon zest
Topping:
1/2 cup quick oats
1/4 cup firmly-packed brown sugar
1/3 cup all-purpose flour
1/4 tsp nutmeg
1/2 tsp cinnamon
1 tbsp cold butter
1 tbsp canola oil
Preheat oven to 375 degrees.
Arrange peaches in an 8-inch square glass baking dish. Scatter blackberries on top.
Stir sugar and cornstarch together and sprinkle over fruit, followed by lemon zest.
Stir fruit.
In a medium bowl, combine oats, sugar, flour, nutmeg and cinnamon. Cut or rub in butter into the oat mixture. Add oil, then stir gently to combine.
Sprinkle topping over the fruit. Bake for 35-40 minutes, until the fruit is bubbling and the top is slightly browned. Serve warm with a scoop of frozen non-fat yogurt.
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| Races to Run This Week |
Saturday, August 21, 2010 9:00 AM National Trail Running Day Trail Run of course. Distance to be determined but you can turn around at any point. Location: To be determined. Website: www.trailrunningday.org/content.php?c=54&i=1 Saturday, August 21, 2010 7:30 AM On The Rocks Trail Run 8.3 Mile Trail Run. Total vertical climb is over 1900 feet. Location: Rocky Ridge County Park, York, PA Website: www.ontherockstrailrun.webs.com/
Contact: Scott Newcomer Email: click to send email Sunday, August 22, 2010 9:00 AM Radnor Red Run Steeplechase Run 5K Steeplechase Run Location: Radnor Hunt Club is located at 826 Providence Road in Malvern, PA 19355 Website: www.radnorredsteeplechase.orgContact: Deborah Hall
Phone: 610-962-7111
Email: click to send email
Sunday, August 22, 2010 9:45 AM Run 4 Sam 4 Mile Run and 2 Mile Walk Location: Gring's Mill Park, Tulpehocken Road, Reading, PA Website: www.run4sam.netContact: Peggy Reed Phone: 610-698-6165 Email: click to send email |
| Women's Distance Festival - The year sure does race by!!! |
To all Delco RRC runners - please come out to support the Rose Tree training runs in September. We need help in welcoming new runners and making sure they don't get lost.
Runners "buddy up" to learn the cross country course, prepare for race.
For the fourth year in a row, the Delco Road Runners Club will be meeting at Rose Tree Park every Thursday night in September to run one of the best cross country courses in Delaware County. The ultimate goal is to prepare runners to compete in the 31st Annual Women's Distance Festival 5K Run/Walk (3.1 miles) to be held at the park on Oct. 9th. Even for those who don't enter the race, the free training runs are a great opportunity to learn the cross country course at any pace - walking, jogging or racing. The "buddy up" component to encourage participation among newer runners will be used again this year. Seasoned runners will pair up with newbies, and people who run a similar pace will find new running buddies. For the race on Oct. 9th, there is also a reduced "buddy up" entry fee for runners who register together by mail. The training runs are open to women and men (and girls and boys) though the race is open to women only. ( The club may allow men to run, but really, its the WDF. Take a break.) The training runs are free and no registration is required. Anyone who is interested should meet at Rose Tree Park 's first parking lot, alongside Route 252, about 15 minutes before the run starts at 6:30 p.m. The dates are September 9, 16, 23 and 30. The Women's Distance Festival 5K will be held Saturday, Oct. 9, at 10:00 a.m. Race proceeds will help support (Still to be determined). Additionally, proceeds will help Delco RRC in its mission to promote running as a lifelong activity that can enhance the physical, mental and emotional wellbeing of people of all ages. For more information about the training runs or the race visit www.WomensDistanceFestival.com or contact Dawn Patterson at sunsetmk@aol.com. About the WDF The Women's Distance Festival was created by the Road Runners Club of America to support the inclusion of women's distance events in the Olympic Games. The race at Rose Tree is presented by the Delco Road Runners Club, and is part of the Delco RRC doubleheader, "A Day of Champions." In the afternoon, high-school athletes will compete on the same 5K course in the 47th Annual Delaware County Cross Country Championships. |
| 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
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| Happy Birthday!!! |
 Upcoming Delco RRC birthdays this week: Christine Reuther (Wed 8/19), Joe Feinberg and Joe Freiberg (Sat 8/21), Marian Baldini and Cathy Galoppo (Mon 8/23), Brianne Danner (Tue 8/24). 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 |
 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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