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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.
"We must all suffer one of two things: the pain of discipline or the pain of regret."
- Jim Rohn
With this quote in mind: Personally, the pain of discipline feels so much better then the pain of regret. Should of...Would of...Could of... These are sad things to hear come from anyone. Come join us at one of our many Fun Runs. Feel the good pain. |
| Upcoming Board Elections - Delco RRC Board Meeting - Tuesday Sep 21st | |
Would you like to be more involved with Delco RRC?
Do you have some ideas for club activities?
Can you dedicate one night per month to attend Board Meetings?
Do you like free pizza and lemonade?
Delco RRC will be holding elections for Board Members this December. Per the Club Bylaws, all Board Members will be elected for a 2 year term beginning January, 2011. The nominating committee (Byron Mundy, Bill Weber, Mike Gormley, Denise Talbot, and Diane Lista) will be compiling a list of prospective Board Members, and the Board will finalize a list of candidates at the November meeting.
Interested Club members should contact a member of the nominating committee. Existing Board members are asked to notify the committee if they are interested in continuing for an additional 2 year term.
The next Board Meeting will be held Tuesday, September 21st at 7:30 PM. All are welcome to attend
The next Delco RRC Board Meeting is Tuesday September 21st. All Club members are welcome to attend. Not only are you welcome to attend, it would be app0reciated if you did attend.
Meetings are always held on a Tuesday at 7:30pm. Future dates are Sep 21st, Oct 19th, Nov 16th, Dec 14th.
Location:
Covenant United Methodist Church of Springfield
212 W. Springfield Rd.
Springfield, PA 19064
The church is on the corner of Saxer Ave and Springfield Rd. The meetings will be held in room 3 in the Sanctuary Bldg. beginning at 7:30 PM. If we are not there, check Fellowship Hall upstairs. Parking behind the church. |
| Swarthmore Fun Run - Wednesday | |
33 runners and walkers were out last night at the Swarthmore Fun Run. 14 people came out to Swarthmore Pizza afterwards for good food and laughs. Come on out and join in the fun. All abilities are welcome. |
| Training Runs Start at Rose Tree Park | |
MEDIA, PA -September 10, 2010-Runners have begun their training for the Women's Distance Festival 5K Run/Walk by attending the Thursday night sessions at Rose Tree Park in Media, one of the best cross country courses in Delaware County .
Between now and race day - which has been moved back one week to October 16 - runners will gather at the park each week to acclimate themselves to the rolling, grassy course. 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.
"We had a great turnout for our first run, on Sept. 9, with 52runners and walkers," says Dawn Patterson, race director. "Many are returning from last year, but we also had several people who are new to the training runs and to cross country running in general."
Similar to last year, the training runs feature a "buddy up" component to encourage participation among newer runners. Seasoned runners will pair up with newbies, and people who run a similar pace will find new running buddies. For the race on Oct. 16, there is also a reduced "buddy up" entry fee for runners who register together by mail.
One special event planned this year is a post-run Ladies Night on September 30, hosted by race sponsor The Running Place at its retail store in Newtown Square (3548 West Chester Pike, at the Acme shopping center). For an hour after the run, the store will offer light refreshments, conduct bra fittings and offer a 15% shopping discount on apparel.
The training runs and the race are open to women and men (and girls and boys), although only women can win awards at the Women's Distance Festival 5K. 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 remaining dates are Sept. 16, 23, 30 and Oct. 7 and 14.
The Women's Distance Festival 5K will be held Saturday, Oct. 16, at 10:00 a.m. Race proceeds will help support Philly Girls in Motion, a volunteer-driven organization that engages girls in activities to encourage fitness and good nutrition, along with building a healthy body image, confidence and good decision-making processes. 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.
This year's Women's Distance Festival is supported by such generous sponsors as Optimum Physical Therapy Associates; The Running Place; Women's Yellow Pages; MailSource Inc.; Bamboo Nails & Spa; Gregory B. Milbourne, licensed psychologist; Oliver Heating, Cooling & Plumbing; State Farm agent Rose Pennington; Swiss Farms; James F. Kenney, Philadelphia City Council, Custom Bagels, and Robert Lista Plumbing.
About the Delco Road Runners Club:
Delco RRC has been running for fun and fitness since 1972 and is one of the oldest running clubs in the Philadelphia area. Fun runs and walks are scheduled six days a week at locations throughout Delaware County . The club's races include the Tyler Arboretum 10K Trail Run, the Elwyn Maximum 5K Run, the Junior Development Track Meet, the Women's Distance Festival 5K, the Delco Cross Country High School Championships and the Thanksgiving Volkswanderung.?? runners and walkers were out last night and were able to enjoy the cooler weather at the Swarthmore Fun Run.
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Plantar Fasciitis Treatment |
Gary Cohen
It seems that barely a couple of days go by without another of my running buddies telling me, 'I have to take some time off as I have Plantar Fasciitis.' My brother, Doug, had it for about six months a few years ago. My long-time friend and co-owner of the Track Shack in Orlando, Jon Hughes, was troubled by it for twice that long. Plantar fasciitis is a painful condition that causes discomfort directly under the heel and arch of the foot.
Other symptoms of plantar fasciitis include difficulty walking (not to mention running) long distances because of the discomfort and incurring the worst pain in the morning. So what can you do to treat and prevent plantar fasciitis?
Treatment of plantar fasciitis is focused on stretching the tight tissues along the arch of the foot and the calf. Some stretching exercises that can lessen the symptoms of plantar fasciitis in many people are calf stretches, toe dips and towel pull. For your calves lean against a wall with one foot forward. Keep the back foot flat on the ground and lean forward to stretch the calf. Then bend your knee forward to stretch your Achilles tendon and heel. Toe dips require a step where you only stand on your forefoot. Go up on your toes and then down so that your heel is below the step. To do a towel pull wrap the middle of a towel around your toes, hold the ends, keep your knees straight and pull the towel so your toes stretch toward you. For all of these exercises, hold the stretch for about five seconds, relax and do eight to ten repetitions.
After stretching it is important to ice the arch of the foot. Ahead of time freeze a filled water bottle and roll your arch over it for about ten minutes. This will stretch your arch while also applying direct massaging pressure. Additionally, ice is an anti-inflammatory and you are applying it directly to the affected area. Anti-inflammatory medications, such as ibuprofen, can also help, but their focus is not direct like ice treatment. An injection of cortisone can be resorted to if these methods fail, but the potential side effects may not be worth the risk.
There are several devices that may be useful and these include arch supports, gel heel cups, metatarsal pads and heel wedges. Shoe inserts and night splints are additional ways that may possibly provide some relief from plantar fasciitis. These all work differently to offer support or slightly change foot placement and should only be used after consulting with a specialist. Don't fall into the trap of using something just because your running friend said it worked for him. A form of treatment your physician may also suggest is shock wave therapy which can help induce a healing response to the affected area.
A very interesting fact is the relatively low incidence of plantar fasciitis in barefoot societies. Limited barefoot running appears to strengthen the muscles, tendons and ligaments of the foot and lower leg with a corresponding decrease in plantar fasciitis.
So what should you do? If you have plantar fasciitis, consult with a trained professional so you can use a mix of exercises, anti-inflammatory care and devices to help you improve your situation. If you don't have plantar fasciitis, a regimen including the exercises outlined above combined with properly cushioned shoes and some barefoot running on soft grassy surfaces will reduce your chances of incurring this all too common injury. |
| Races to Run This Week |
Saturday, September 18, 2010
8:30 AM ACHIEVEability's 1st Annual 5K
5K Run / Walk
Location: 56th and Vine Streets, Philadelphia, PA 19139
Website: www.runtheday.com
Contact: Heather Greaves
Phone: 215-748-8800
Saturday, September 18, 2010
3:00 PM Home of the Sparrow Run
5K Run
Location: East Goshen Park, West Chester, PA
Website: www.runtheday.com
Contact: Darla Nutter
Phone: 610-647-4940
Sunday, September 19, 2010
8:00 AM ING Rock 'n' Roll Philadelphia Half Marathon
1/2 Marathon
Location: Art Museum, Phila., PA
Website: www.philadelphia.competitor.com/
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| 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. 16th. 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. 16th, 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. 16, 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
Bucks County Duathlon - 9/5/10 (2 mile run / 10 mile bike / 2 mile run)
48 - Bill Weber - 1:06:21 (1st Clydesdale)
Teri's 5K Run - 9/10/10
50 - Kevin Cetroni - 23:46
2010 Chicago Half Marathon - 9/12/10
45 - Salina Slagle - 2:18:32 |
| Students Run Philly Style fall volunteer ops! |
Greetings to the Friends of Students Run Philly Style,
With the Philadelphia Marathon quickly approaching, there are exciting things on the horizon at Students Run Philly Style! We are currently looking for friends and community members to give a few hours of their time at our marathon qualifier event, which will take place on Sunday, October 24th from 7 a.m. to 1 p.m along the Wissahickon Trail. We're seeking the following:
-volunteers to man water stations along the course
-volunteers with bikes (mountain or hybrid) to patrol the course and guide student runners
For more specifics or to sign up, please contact Amanda by Thursday, September 30th at amandak@nncc.us or via phone at 215-731-7145. We can't thank you enough for your ongoing support, and hope to see you soon!
Sincerely,
The Students Run Philly Style staff |
| Happy Birthday!!! |
Upcoming Delco RRC birthdays this week: Paul Zamostien (Thu 9/16), Katie Lista (Sat 9/18), Noreen Beresford and Albert Long Jr. (Tue 9/21). Stay young by joining us on one of our many Fun Runs and make new friends. |
| 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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