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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.
"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom."
- Aniais Nin
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Seeking Delco RRC Board Nominees |
Please contact a member of the Nominating Committe if you are interesting in running for a Delco RRC Board position this December. 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. Existing Board members are asked to notify the committee if they are interested in continuing for an additional 2 year term.
We had several new faces at Tuesday night's Board Meeting. The next Board Meeting will be held Tuesday, Oct 19th and members are encouraged to attend. It is a great way to become more involved.
Thanks!
Diane |
Swarthmore Fun Run - Wednesday |
115 runners and walkers (well, maybe 25) were out last night and were able to enjoy the very light drizzle at the Swarthmore Fun Run. 8 people came out to Swarthmore Pizza afterwards for good food, drink and laughs. Come on out and join in the fun. All abilities are welcome. |
WDF - Walker/Guiders Needed |
This Thursday, please come out to Rose Tree Park to help guide the slower joggers and especially walkers, in our 6:15PM Women's Distance Festival "training run" that evening. We have a real spread of abilities at these training runs, with a significant number of women who just want to walk the course and maybe jog a few steps. Up to now we haven't had a lot of leaders to help. Thanks for your help. |
How To Reach A Goal Of 100 Push-Ups (It Is Not About The Push Ups) |
What if I told you that no matter what, I could get you to do 100 push-ups without stopping? You wouldn't believe me would you? Well, in fact, we all know that you could get down on the floor right now and probably not even come close to doing 100 push-ups! All the motivation in the world couldn't get you to get down and do it!
However, if you truly wanted to do 100 push-ups without stopping, you could. In fact, you could achieve any goal with the proper planning and attitude adjustment. Here's how to do 100 push-ups...
Get down on the floor right now and do as many push-ups as you can. It doesn't matter if you can only do a few or if you can do a whole bunch. Let's say, for the sake of example, that you can do ten push-ups. That's our start. Ten push-ups. We have our goal set at being able to do 100 push-ups! Holy crap, that's impossible isn't it? To go from 10 push-ups to 100! Not if you do this... Every morning for one week, get down on the ground and try to do 11 push-ups. Over the course of a week, you could easily have one day where you would be able to do 11 push-ups couldn't you? I know you could!
Every day that week, try your hardest to do 11 push-ups.
The next week, you have a new goal of doing 12 push-ups. I can tell you first-hand, going from 11 to 12 is just as easy as going from 10 to 11. It's just one more push-up! For one week, you will have no trouble getting strong enough to where you can do 12 push-ups without stopping. It will be easy if you stay consistent.
Follow this plan every day and every week. Get to the point where you can do one more push-up then you could the week before. Well, guess what happens after you do this for two years? If we started at 10, that's 114 push-ups!
Sure, it takes two years. But at the beginning of this article, you thought it was impossible that you could ever do 100 push-ups! You know very well that you could do just one more push-up than the week before. That is, if you had the motivation to follow this plan on a consistent basis. It's easy to improve one push-up a week because your muscles naturally grow a little stronger every time you hit the floor and do push-ups.
It's the accumulation of all of that work that leads to results that you never thought possible.
This can be done with all types of goals in your life. But let's stay with our push-ups example. Don't you agree that if you followed the plan above you would eventually be able to do 100 push-ups? Even if you made it easier and only tried to gain one push-up every two weeks. It would take longer, but you would get there!
You can try this system with other things in your life!
Do you think you are unable to afford to take a vacation this year? Try putting $3 in a jar every day. That's $1095 you can have for your trip. You could put $3 in a jar today couldn't you?
Or perhaps you want to learn a new language. Try memorizing three new words a day in that language. After a year or two, you will know more than enough words to be able to speak the language almost fluently. You could memorize three new words today couldn't you? You can accomplish anything you have a burning desire for if you have the patience to wait for it to come true.
In the example of paying for a vacation, it's easy to put $3 away every day. That's nothing. But the thing is, it's easy not to do as well. If you are disciplined and can make it a daily habit, you will have no problem saving up that $1000 for a nice vacation. But you will only have the discipline if you have the desire.
I encourage you to try this system on a big goal that you want to achieve in your life. Figure out what you will need to do daily and for how long before your goal will be accomplished.
Commit to working on it daily and make no exceptions. The moment you start slacking is the moment you will start to quit. If you need to, make a calender. Don't lose focus on your ultimate goal.
I know you can do whatever your heart desires if you use this system. Whether it be 100 push-ups or a massive fortune, any goal can be achieved if you have the passion and the commitment to make it come true.
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Good Eats |
Roasted Sea Bass with Tomato and Olive Salad
1 garlic clove
1/2 teaspoon anchovy paste
2 tablespoons red-wine vinegar
1/4 cup extra-virgin olive oil
1/2 pound grape tomatoes (preferably mixed colors), halved if large
1/2 pound cherry tomatoes (preferably mixed colors), quartered if large
12 Kalamata olives, pitted and coarsely chopped
4 sun-dried tomatoes packed in oil, chopped
1 1/2 tablespoons chopped oregano
4 (6-to 8-ounce) sea bass fillets with skin, any pin bones removed
2 tablespoons extra-virgin olive oil, divided
1/2 medium red onion, thinly sliced
6 (3-to 4-inch) oregano sprigs
Make salad: Mince and mash garlic to a paste with 1/2 teaspoon salt. Transfer to a bowl and whisk in anchovy paste, vinegar, and 1/4 teaspoon pepper. Whisk in oil. Toss with remaining salad ingredients. Let stand, stirring occasionally, while fish roasts.
Roast fish: Preheat oven to 425°F with rack in middle. Oil a 1 1/2-to 2-quart gratin or other shallow baking dish. Rub flesh sides of fish with 2 teaspoons oil (total) and season with 3/4 teaspoon salt and 1/4 teaspoon pepper (total). Divide onion slices and oregano sprigs into 2 portions and sandwich each portion between 2 fillets, skin sides out. Tie with kitchen string crosswise at 2-inch intervals and transfer to baking dish. Score skin on top in several places with a sharp knife and drizzle with remaining 4 teaspoons oil. Roast fish until just cooked through, about 15 minutes. Cut off string and cut sandwiched fillets in half crosswise. Serve topped with salad. |
Races to Run This Week |
Saturday, September 25, 2010 10:00 AM Sloppy Cuckoo Trail Half Marathon 1/2 Marathon Trail Run Location: Pine Road Entry at Pennypack Park, Pine Road, Philadelphia, PA 19111 Website: www.uberendurancesports.com/Sloppycuckoo.html Contact: Stephan Weiss Phone: 717-484-1127 Sunday, September 26, 2010 8:15 AM 13th Annual Main Line Run 5K Run and 3K Walk - Same great Race, new day. Sunday! This is a fabulous event. Pasta Party , Health and fitness expo beautiful course. Great tech shirt. Location: Main Line Chamber of Commerce, 175 Strafford Avenue, Wayne, Pa Website: www.runtheday.com Contact: Kevin Nolan Phone: 610-449-5037 Sunday, September 26, 2010 9:00 AM Johnny's Run for Life 2010 5K Run / Walk / Wheel Location: Wilson Farm Park, 500 Lee Road, Chesterbrook, PA 19087 Website: www.ababysbreath.org/johnnyrun.asp Contact: Marianne Stutzman Phone: 610-520-2227 Sunday, September 26, 2010 8:30 AM Four Seasons Parkway Run & Walk 5K Run and 2K Family Walk - If you are interested in joining a team for this run, check out Friends of Daniel Cooper at www.caringbridge.org/pa/danielcooper Location: Four Seasons Hotel, One Logan Square 18th St. and Benjamin Franklin Parkway, Philadelphia, PA 19103 Website: www.parkwayrun.com Contact: Barb Cooper Phone: 610-449-4553 Sunday, September 26, 2010 10:00 AM 11th Annual Michael H. Wise II Memorial Run 5K Run and Kiddie Kop 1/2 Mile Kid's Fun Run Location: Reading Area C.C. Student Center, 2nd and Penn Streets, Reading, PA Website: www.pretzelcitytiming.com Contact: Ron Horn Phone: 610-779-2668
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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. 6th. 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. 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
Great Valley Corporate Center 5K - 9/14/10
44 - Paul Randolph - 19:01 (7th overall, 1st M40-49)
Reach the Beach Relay, 200 miles in 24 hours - 9/17-18/10
From Kevin - Kelly O'Brien
Sorry stopped updates during race, but circumstances changed drastically after leg 1 for me. I was on New Balance White. We were entered as Mens Open team, but late changes were made and comprised of 2 women and 8 men. We finshed in order with all running their legs. I finished my three legs (Nos. 11, 23, and 35 of 36) but I cost the team about 30-45 minutes after the first 1.9 miles of my first leg. RTB Prelim Results 091910 (NB White - 30th OA; 8th in Mens Open (with 2 women & my injuries); w/h/b 8th in Mixed (under same circs)); Adjustments to Follow (NB Germany DQd)
429 teams finished. Rumor is that close to 700 started. It was life-changing and life-enhancing experience.
Fitness for Vitality 5K - 9/19/10 (Seattle, Washington)
48 - Bill Weber - 22:48
60 - Terry Adamson - 25:25
Fitness for Vitality 10K - 9/19/10 (Seattle, Washington)
55 - Shirley Weber - 54:30 (3rd overall female)
56 - Kathy Adamson - 62:41
See above. Seattle, Washington was host to several of our runners this past week. Looks like it was a beautiful day.
Rock n' Roll Philly Half Marathon - 9/19/10
44 - Paul Randolph - 1:22:34
32 - Mike Nichols - 1:29:36
36 - Mary Ann McMenamin - 1:34:39
55 - Steve Whitmore - 1:36:46
42 - Greg Milbourne - 1:37:56
52 - Jack LaBar - 1:49:07
27 - Kristen Dwinnells - 1:50:35
37 - Jacqueline Rosenberger - 1:50:38
45- Diane Lista - 1:54:48
44 - Mary Ann Simms - 1:56:32
50 - Bob Zwaan - 2:07:34
41 - Susan Affleck - 2:08:18
50 - Kevin Cetroni - 2:12:33
30 - Diane Rowe - 2:12:53
58 - Maryann Cassidy - 3:06:59 |
Happy Birthday!!! |
Upcoming Delco RRC birthdays this week: Meg Nilan (Thu 9/23), Tom Brazill (Fri 9/24). 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. | |
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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