IN THIS ISSUE
Swarthmore Fun Runs
Sock Giveaway
Volkswanderung
Off-Season Training Clinic
Grossman Motivational Series
Good Eats
Races to Run
Race Results
Birthdays
Book Club
Welcome New Members
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Delco RRC Update10/28/10
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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 [email protected].  Thanks to those that always give me support.


"Most of the things worth doing in the world had been declared impossible before they were done." 

             Louis D. Brandeis - Supreme Court Justice (1916-1939)

 
With this quote in mind: I bet that goes for most of you when it comes to running.  How many of you once though 5K, 10K or even a marathon was impossible for you to complete.  Have you done any or all of those things?   Come join us at one of our many Fun Runs, let us help you achieve the impossible.
Swarthmore Fun Run - Wednesday

27 runners and walkers were out last night at the Swarthmore Fun Run.  I missedthe dinner but I'm sure the usuals went out to Swarthmore Pizza afterwards for good food and laughs.  Come on out and join in the fun.  All abilities are welcome.
Running Place - Sock Giveaway
 
Last Wednesday night, as we watched the Phillies game at the Adamson's, the Running Place gave out 32 pair of performance running sock.  Thanks go out to the Running Place and Kelly O'Brien who gave away the socks.  You see, you never know what you may get by showing up to a Fun Run.

 

Volkswanderung

Don't Forget  Annual Thanksgiving Day Volkswanderung Walk/Run,  Pumpkin Pie Prediction Run coming up on Thanksgiving Day, November 25, 2010 at Pavillion # 8 as usual at Ridley Creek State Park.  Application to follow next week.  Although pre entry is not required.  Donation will be the usual $15.00.  Canned good accepted IN ADDITION to $15.00 donation as food supply at Loave and Fishes is low this year.

Contact Mary Beth Mundy to donate pies for the Prediction Pie Race and items for the Annual Raffle at 610-534-2833 or [email protected].  Items for the raffle can be just about anything.  If you have leftover givaways, Tee shirts, hats etc. from previous races that is great!!   The large size Candy Bars were a hit last year.  We appreciate stuff for kids too.  They love the raffle.  Everyone loves the raffle. 

The day of the race we always appreciate cookies, brownies, banana breads etc. for the participants to snack on.  Let Mary Beth or Dot Kracht know if you are bringing something.  We always have coffee, juice, donuts as well.  Everyone loves the goodies to munch on before, during and after the race!!

We try to keep this low key and not a RACE so people who just want to socialize come out as well.  It's been a tradition for over 20 years started by the Bob and Paula Koerner Family!!   We always look forward to "old" and new faces!!
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Off-Season Training Clinic for Runners and Triathletes

 

Wednesday, November 10th - 7:00 PM

 

Brought to you by The Running Place and Jason Kilderry, owner of ETA Coach.

 

As the winter months approach, we all start to contemplate about what to do in the off-season.  Do these questions sound familiar:

 

How much time should I take off?

How much should I be training?

Should I train for something different?

Should I be strength training?

 

Come join us on Novermber 10th as Coach Jason Kilderry discusses how to approach your off season training, and things that you can do to make it more enjoyable, more productive, and most importantly injury free.  Make it your best yet!

 

Refreshments will be served.  Door Prize Giveaways!  Special 15% off all apparel.

 

Feel free to bring a friend!

 

Where:  The Running Place

 

When:  Wednesday, November 10th at 7:00 pm.  The store will be open from 6-7:00pm for refreshments and shoppiing.

 

RSVP:  610-353-8826 or therunningplace@gmail.com by November 9th to reserve your spot.

 

ETA Coach, LLC is a locally-based endurance coaching company that is dedicated to helping clients of all abilities achieve excellence in endurance athletics, fitness, and health using the latest scientifically-validated and evidence-based training methods.


 

The Grossman Motivational Series  
Part I: Dismiss distractions                           
By Eric Grossman
RunningTimesMagazine
 
I still remember one of my first  conversations with "Berg." That was our term of endearment for Bob Rothenberg, head track and cross country coach at Brown University. It  was the fall of 1986 and I had just arrived on campus eager, like all of  my teammates, to run. Berg said, for us, running was "like brushing   your teeth." That made sense to me. We had developed a useful habit. No one had to wake up, scratch his head and ask himself: "Should I run today?" About a quarter century later, I still run with about the same regularity as I brush my teeth, but I think of the comparison differently.
 
What would it take to skip brushing your teeth for one day? Say something happens to your toothbrush -- the dog chews it or it falls in the toilet. Or you are separated from your toothbrush by a night away (at the home of an unexpected liaison, for example) or, more likely, shipwrecked and marooned on a deserted island. Sure, you would go to some amount of trouble to salvage your routine. You could root around for an unused toothbrush under the sink. You could run out to the corner mart for a replacement. In desperation, you might even rub your teeth with your finger (like that is going to help!).
 
In comparison, there are many things that can cause athletes to skip a run.   There are all the other things you could do with that time and energy: school work, professional work, writing, visiting with family and friends, watching kids play soccer. And then there's injury, which I estimate to be the most likely cause for first skipping, and then stopping, your daily runs. Come to think of it, we are at the mercy of a lot of worldly forces, and many of them push directly against our  efforts to run. You will find yourself distracted by these forces. How  you respond will determine the value you place on the pursuit of running  excellence. I suspect that if you are a runner, you will dismiss these distractions. I'll explain how:
 
You have to cause your run.
 
The problem, in case you avoided philosophy class in college, is the work of those pesky worldly forces. Think of them as sirens, calling out the runner in you to certain death; they sing to you to take it easy, relax, catch the show with your wife and kick back on the beach with a mixed  drink. Or, more insidiously, they whisper for you to be more productive with your time, work extra hours for that promotion and maintain your home. They are likely real people. When I started running ultras, my grandmother sat me down and talked to me
earnestly about how excessive running was harming my health.
 
You can't just hope to ignore the temptation of worldly forces, though. The well established running routine of the most dedicated athlete is caused by forces just as grounded. When training for high school cross country, I made sure to run through neighborhoods and past the homes of girls I liked. I lapped up their animated disbelief at my running prowess like a puppy dog. We may run for prestige, health or social reasons. And these are good reasons. They just aren't very reliable causes of your pursuit of running. The girls grow up and get married.   Young guns emerge to steal your thunder. Your joints start to hurt because of running. Your new friends don't run. You've submitted to the natural forces around you, so you skip a run, then several runs in a row and then too many to get back into it
easily. The habit has been broken.
 
If  you want to avoid the inevitable ebb and flow of the currents in which you are buoyed, you will have to anchor yourself. You will have to determine your position, no matter what. Set a course from which you cannot be swayed. World be damned! It may sound extreme, but I believe we all employ this kind of willfulness in pursuit of our goals.   Ironically, when we are most fixed in our trajectory, we are most free because we are beyond the influence of material forces. An inversion of  perspective occurs in the minds of accomplished athletes. Negative forces become positive. We welcome the burn from intervals that used to make us wince and slow down. We took on the project of getting fit for the target races of that season and embraced the work without question.
 
One example: I don't like running long races in hot conditions. It makes me sick. I should be repelled from these races in the same way that we are repelled from a particular food that we associate with nausea and vomiting. Yet each of the three times I have registered for the Western States 100, I spend the month of May gleefully overheating myself. I drive with the heat on, run at midday with layers of clothing and seek out the sun whenever I can. The twisted thing is, it feels good! The normal linkage between worldly causes and my behavior had been broken and re-configured to suit my purpose. I caused my run.
 
The distractions will inevitably find you. They may creep up on you along with your family and professional responsibilities. If you value continued running, you will have to steel yourself with a conviction to pursue your course no matter, and in spite of, any adverse circumstances. Just don't forget to pack your toothbrush.

Good Eats

Bean Salad with Cumin Vinaigrette
Makes 4-6 main dish servings or 8 starters

1 lb black-eyed peas, washed and picked over
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1/2 cup chopped cilantro
1 medium onion, chopped
6 cups water
3 to 4 garlic colves, minced or pressed
3 - 4 cups baby arugula or salad greens (optional)
salt to taste

For the vinaigrette:

1/3 cup red wine vinegar or sherry vinegar
1 garlic clove, minced, pounded or pressed (optional)
1 teaspoon Dijon mustard
2 teaspoons ground cumin

Combine the black-eyed peas and water in a soup pot, casserole or Dutch oven and bring to a boil. Reduce the heat slightly and spoon off any foam. When all foam has been spooned off, add the onion, garlic, and the bay leaf. Reduce the heat, cover and simmer 30 minutes. Add salt, about 2 teaspoons, and continue to simmer another 10 to 15 minutes, or until the beans are thoroughly tender but still intact. Taste and adjust seasonings. Drain the beans over a bowl and return them to the pot or transfer to a large bowl. It's fine if some of the broth remains.

Mix together the vinaigrette ingredients. Stir into the beans. If serving the beans warm, add the remaining ingredients except the salad greens. If serving cold, allow the beans to cool slightly and refrigerate. Shortly before serving stir in the cilantro and peppers. Taste and adjust seasonings. Line a big salad bowl or platter, or individual plates with the salad greens. Give the beans a stir, pile them onto the greens, and serve.

Advance preparation: The beans will keep for 5 days in the refrigerator, but if you aren't serving them right away, wait and add the cilantro just before serving.

Note: To make this with canned beans, use 4 cans beans, and substitute olive oil for the bean broth. Drain and rinse, and proceed with the salad instructions
Races to Run This Week

Saturday, October 30, 2010
  9:00 AMSAS Spirit Run
5K Race - Benefits St. Andrew School.
  Location: St. Andrew School, School and Mason Aves., Drexel Hill, PA 19026
  Contact: Mary Kirchner
  Phone: 610-259-6409
  
Saturday, October 30, 2010
  9:00 AM6th Annual Spooky Tails & Trails
5K Run & 2 Mile Family/Pet Walk
  Location: Veteran's Park (located off Kuser Road) in Hamilton, NJ
  Website: www.active.com
 Contact: Joe Fuhrman
  Phone: 609-581-9622 x132
  
 
Sunday, October 31, 2010
  10:00 AM6th Annual Fitzy's Run
5K Run / Walk and .30 Mile Kid's Fun Run
  Location: Happy Hollow Playground, Wyomissing, PA
  Website: www.laurensfoundation.org
 
Sunday, October 31, 2010
  10:00 AM13th Annual Evansburg Challenge
10 Mile Trail Race and 4.5 Mile Fun Hike
  Location: Evansburg State Park, Collegeville, PA
  Website: www.pretzelcitytiming.com
  Contact: Ron Horn
  Phone: 610-779-2668
  
 
Sunday, October 31, 2010
  8:00 AMMonster Dash
5K Run and Family Walk - benefits Friends of the Free Library
  Location: Philadelphia Art Museum
  Website: www.libraryfriends.info/monsterdash.php
  Contact: Steven Duckworth
  Phone: 215-567-4562
  
 
Sunday, October 31, 2010
  8:30 AM33rd Annual Radnor Run
5 Mile Race and 1 Mile Walk / Run for Fun - All proceeds benefit the American Lung Association in Pennsylvania.
  Location: Radnor Township Building, Wayne, PA
  Website: www.lunginfo.org/radnorrun
  Contact: Christy Dernlan
  Phone: 610-941-9595 ext 114
 
Race Results - send in your race results to [email protected]
 

  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


Run for Heroes 5K - 10/10/10

42 - Greg Milbourne - 22:22

Uff is Tough 5K - 10/24/10

50 - Kevin Cetroni - 24:00
53 - Michael Fulginiti - 24:42

Army Ten-Miler - 10/24/10

41 - Susan Affleck - 1:31:41
Happy Birthday!!!
 
Upcoming Delco RRC birthdays this week:   Kerri Barthel and Jack LaBar (Mon 11/1).  Stay young by joining us on one of our many Fun Runs and make new friends.
Book Club
 
Next book club meeting will be Saturday, December 4 at 2:30 PM at Mary Beth's home.
Address is 214 Blunston Avenue, Collingdale PA, 19023.  Contact Marybeth at [email protected]


The book selection is The Glass Castle by Jeannette Walls.


All Club members are welcome to take part. Email me at [email protected] 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 [email protected].
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