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Caesar Rodney Teams
Most Important Message Ever!
Spring Fling
Jack Daniels
Boston Marathon News
Free Seminars
Physical Therapy
Birthdays
Book Club
Welcome New Members
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Delco RRC Update2/17/11
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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.


"You can never be sure. That's what makes the marathon both fearsome
and fascinating. The deeper you go into the unknown, the more uncertain you become. But then you finish. And you wonder later, 'How did I do that?' This question compels you to keep making the journey from the usual to the magical.


             Joe Henderson - American runner, running coach and writer
  

With this quote in mind: Those of you that have run the marathon know this feeling.  But you can get the same feeling from your first 5K, 10 miler or any other distance.  It is magical.  It is what keeps us coming back.  Come join us at one of our many Fun Runs and get the same feeling.
Caesar Rodney Teams

  
Thank you to all of the Delco Runners who registered for the team. I should have e-mailed or spoke directly to you for the receipt of your registration and check. If you had not been contacted and sent in your registration and check for the team, please contact me ASAP. You can contact me at dktate1@juno.com or call my home # 610.352.0651.
  
Thanks for the support,
Dennis Tate
The #1 Most Important Message on Healthy Food and life, Ever!

by Matt Gartland
 
"Sadly, in the next 18 minutes when I do our chat, four Americans that are alive will be dead from the food that they eat."
 
Jamie Oliver delivered that powerful opening line at this year's TED conference. But who's Jamie and why should you listen to him?
 
Jamie cares. He cares about the health of his children, and your children. He cares about the health of this nation, and all nations. He cares about making a difference in the epic fight against obesity and diet-related disease.
 
And Jamie's no ordinary bloke. He's an accomplished international chef. But more importantly, he's a charismatic, honest, and impassioned leader at the helm of a global movement to revolutionize food and health.
 
Here's Jamie in his own words - delivering the most important message on healthy food and life, ever...
  
 Jamie Oliver 

(Editor's note:  Take the time to watch this, I believe you'll be glad you did.)
  
  
There is much to learn from Jamie's insights and opinions. Here are the bits I believe to be the most profound, organized by theme. Please share your favorites in the comments below.
  
Unhealthy Truths:
  
"Your child will live a life 10 years younger than you because of the landscape of food that we've built around them."
"Fact: diet related disease is the biggest killer in the United States right now, here today."
Obesity costs the United States 10% of its healthcare bills = $150 billion/year; in 10 years this cost will double = $300 billion/year
The Health Revolution:
  
"There needs to be a new standard of fresh, proper food for your children."
"We've got to start teaching our kids about food in school, period."
"Under the circumstances, it's profoundly important that every single American child leave school knowing how to cook 10 recipes that will save their lives."

Health Responsibilities:
  
"The big brands, the food brands, need to put food education at the heart of their businesses."
"You can care and be commercial. Absolutely."

Hope & Inspiration for a Healthier Tomorrow:
  
"I profoundly believe that the power of food has a primal place in our homes that binds us to the best bits of life."
"I believe, truly, actually, that if change can be made in this country beautiful things will happen around the world. If America does it I believe other people will follow. It's incredibly important."

Jamie's Wish & Your Call-to-Action:
  
Jamie concludes his talk with his wish...
  
"My wish is for you to help a strong, sustainable movement to educate every child about food, to inspire families to cook again, and to empower people everywhere to fight obesity."
  
Let's all help Jamie bring his wish true by spreading his idea onwards. Of course, by helping Jamie succeed we greatly help ourselves and our loved ones live healthier, happier lives. And that's entirely the point!
  
So please share!
  
Editor's Note: For those of you that haven't figured it out yet - the TED conference is a BIG deal. TED brings together the world's most fascinating thinkers and doers, and challenges them to give the talk of their lives. Their mantra is simple - ideas worth spreading.  Clearly, Jamie's food revolution movement is an idea worth spreading!

 
Spring Fling - Save the Date - April 9th

It's time to kick off your running shoes and put on your dancing shoes for an evening of dancing, dinner, and laughs as we get together for our annual Spring Fling.  Join in the dancing as our instructor/ DJ teaches us simple and fun dances in between letting us loose to dance our own way to favorite songs.  If you need a bit of fresh air, a deck overlooking the river is just outside.

This year's Spring Fling will be held at the West End Boat Club on April 9 from 7 PM to 11 PM.  The cost is $25 per person and will include dinner and dancing.  There will be a cash bar.  Cash or checks (made payable to Delco RRC) may be mailed to Mary Beth Mundy at 214 Blunston Ave./ Collingdale PA 19023.  Please RSVP by April 1, 2011.  Questions can be emailed to marybethmundy@yahoo.com or diane.rowe@gmail.com.
Swarthmore Fun Run - Wednesday

The Swarthmore run is our most well-attended run.  Numerous groups of runners and walkers go out at all paces.  This is the best run to attend if you are not confident in your abilities.  36 runners and walkers were out last night at the Swarthmore Fun Run.  15 people came out to Swarthmore Pizza afterwards for good food and laughs.  Come on out and join in the fun.  All abilities are welcome.

Learn Tips on Running Smarter, Faster from the World's Best Coach

 

Jack Daniels
Jack Daniels

 

 

Jack Daniels, PhD, has been training elite runners for decades.
-In the 1970s, he pioneered the term vVO2max by combining VO2sub-max with VO2max values to better assess running fitness through VDOT training paces.
- He authored the 1998 book, Daniels' Running Formula, and was named World's Best Coach by Runner's World magazine.
- He continues to mentor and coach some of America's top distance runners and through The Run SMART Project provides online coaching.


Now he's coming to town to help you run better. 

 

 

 

Sunday, March 6, 2011
1:00 - 3:30 p.m.
St. John Chrysostom School gym
607 S. Providence Rd, Wallingford, PA
$20 early registration (postmarked by March 1) or $25 at the door 

 

"Early registration, at $20, is suggested to reserve your seat, postmarked by March 1, 2011. If there's room available, walk-in registration is $25."

 

Here are few links of interest.

 

www.delcorrc.com/forms/JackDaniels-flyer.pdf

 

http://runsmartproject.com/coaching/

 

B.A.A. to Offer Fastest Qualified Runners Early Acceptance into 2012 Boston Marathon With New Registration Process

 

BOSTON - The Boston Athletic Association (B.A.A.) announced today a change in its registration process for the Boston Marathon, allowing the fastest qualifiers to enter the earliest and with a rolling admission system while also offering all eligible runners an increased registration period. The changes in registration are a response by the B.A.A. to greater than ever demand by runners to gain entry into the Boston Marathon and culminate more than three months of analysis, including input from the running industry. Rather than accepting runners who have met the qualifying standards on a first come, first served approach, a more systematic, performance-based process will be employed.


2012 Boston Marathon


For the 2012 Boston Marathon, registration will extend for two weeks, beginning on Monday, September 12, 2011 and continuing until Friday, September 23, 2011. The qualifying times for the 2012 Boston Marathon will not change from recent past years since the standards had been previously announced and have been in effect since last September. However, the new registration process addresses the increased demand among qualified runners to participate in the Boston Marathon and will accommodate those who are the fastest qualifiers first.

 
Registration will occur on a "rolling admission" schedule until the maximum field size is reached, beginning with the fastest qualifiers. On the first day of registration for the 2012 Boston Marathon, those who are eligible for entry by having met the qualifying standards for their age and gender group by 20 minutes or more will be able to enter on the first day of registration (September 12). On the third day (September 14), registration will open for those who have met their qualifying standards by 10 minutes or more. On the fifth day (September 16), registration will open for those who have met their qualifying standards by five minutes or more. During this first week of registration, applicants will be notified as they are accepted and their qualifying performance verified.

 
If the field size is not reached after the first week and additional space remains, then registration will open to all qualifiers at the beginning of Week Two (September 19) and those who have met the qualifying standards by any amount of time will be able to apply for entry. The application process will remain open for the entire week, closing on September 23. At the conclusion of Week Two, those who are the fastest among the pool of applicants in their age and gender will be accepted. Accepted athletes will be notified on September 28.


If space remains available after this two week process, registration will remain open to any qualifier on a first come, first served basis until the maximum field size is reached.


The field size for the 2012 Boston Marathon will not represent a significant increase from the most recent years.


Registration Process for the 2012 Boston Marathon

 
Date registration opens for runners with times...
September 12, 2011 20 min., 00sec. or more below their qualifying time (based on age/gender) 
September 14, 2011 10 min., 00 sec. or more below their qualifying time (based on age/gender)
September 16, 2011 5 min., 00 sec. or more below their qualifying time (based on age/gender)
Second Week 
September 19, 2011 All Qualified Runners
September 23, 2011 Registration closes for qualified applicants
September 28, 2011 (appx) Qualifiers from entry during second week of registration are notified of their acceptance.
 

If the field is not filled at the conclusion of the two weeks, then registration will remain open and qualifiers will be accepted on a first come, first served basis until the maximum field size is reached.

 

2013 Boston Marathon

 
For the 2013 Boston Marathon, in addition to the new "rolling admission" process for registration which will be in effect for the 2012 Boston Marathon, the B.A.A. will adjust the qualifying times by lowering them by five minutes from the times which have been in effect in recent past years. The adjusted qualifying times will go into effect on September 24, 2011, and are as follows:

 

2013 Qualifying Times (effective September 24, 2011)

Age Group Men Women
18-34 3hrs 05min 00sec 3hrs 35min 00sec
35-39 3hrs 10min 00sec 3hrs 40min 00sec
40-44 3hrs 15min 00sec 3hrs 45min 00sec
45-49 3hrs 25min 00sec 3hrs 55min 00sec
50-54 3hrs 30min 00sec 4hrs 00min 00sec
55-59 3hrs 40min 00sec 4hrs 10min 00sec
60-64 3hrs 55min 00sec 4hrs 25min 00sec
65-69 4hrs 10min 00sec 4hrs 40min 00sec
70-74 4hrs 25min 00sec 4hrs 55min 00sec
75-79 4hrs 40min 00sec 5hrs 10min 00sec
80 and over 4hrs 55min 00sec 5hrs 25min 00sec
*Unlike previous years, an additional 59 seconds will NOT be accepted for each age group time standard.

 

Registration for the 2013 Boston Marathon will begin on Monday, September 10, 2012.

"As the number of qualified runners has increased combined with greater demand to run the Boston Marathon, our new registration process enables those who qualify by the greatest amount of time to have the longest period to enter," said Tom Grilk, B.A.A. Executive Director. "Our new registration process takes into consideration the many comments we received from runners this past fall and winter, most of whom urged the B.A.A. to institute a system which recognizes athletic performance above all else."

 

Additionally, to recognize and to encourage longtime Boston Marathon entrants, the B.A.A. will allow those who have met the qualifying times and who have finished the last ten consecutive Boston Marathons to enter anytime during the registration period. Currently, there are approximately 500 runners who have run 10 or more consecutive Boston Marathons.

 

The B.A.A. last adjusted the qualifying times for the 2003 Boston Marathon, relaxing times for runners who were 55 years old and older. The last time the qualifying times were made more stringent was for the 1980 Boston Marathon.

 

The 2011 Boston Marathon reached its maximum field size of qualifiers faster than any previous year when qualifiers rushed to fill the race and the qualified field closed in eight hours, three minutes.
 

 

http://www.baa.org/news-and-press/news-listing/2011/february/boston-athletic-association-announces-new-registration-process.aspx
Want to make this your best running or triathlon year yet?

  

Free Seminars - RSVP Today!
Look for the upcoming FREE February seminars

 

Want to make this your best running or triathlon year yet?  Update your calendar and don't miss out on the latest information to kick start your 2011 goals.

February 16th - Fundamentals of Nutrition for Endurance Athletes: Part 1&2

February 23rd - Structuring Your Training Season

All seminars are free and begin at 7pm - all levels welcome.

Space is limited, reserve your spot at

therunningplace@gmail.com

Fundamentals of Nutrition for Athletes - February 16th (NEW DATE)


We know that proper nutrition is vital for success in athletics but what does that really mean?  With so many different ways to approach eating healthy and implementing specific nutirional concepts to help the athlete perform better and recover properly it can be overwhelming.

Come join The Running Place and Coach Jason Kilderry, owner of ETA Coach, on February 16th at 7:00 P.M. as he discusses the ins and outs of nutrition basics and even touching on some advanced concepts.

Structuring your Training Season - February 23rd
It's the New Year and it is time to start putting your training plan together.  Sounds simple, right?  With so many options on how to train for a specific race, how do you know which one is right for  you? 


Come join The Running Place and ETA Coach owner, Jason Kilderry, on February 23rd as he discusses how to properly structure your training plan for your upcoming running or triathlon season.

 

To learn more about Coach Jason Kilderry and ETA Coach visit www.etacoach.com.

The Running Place

610.353.8826 (ph)

610.353.8829 (fax)

 

www.therunningplace.com

 

 

The Running Place and Excel Physical Therapy

 

 

The Running Place and Excel Physical Therapy would like to hold a special night exclusively for DELCO RRC members at the store (and depending on the number RSVPing at Excel PT as well).

We ask that you provide feedback to therunningplace@gmail.com or call (610) 353-8826 as to your interest in attending such an event.


The nights we have reserved are Friday, March 18, and Friday, April 1, beginning at 6:00 p.m.  Please let us know which night you prefer.

 

The Running Place, in addition to the standard club discount on shoes, will offer a special discount on merchandise, and provide food and beverages, and then, after the screening below, a special beverage of your choosing.

 

Excel Physical Therapy will provide a free Functional Movement Screen (FMS) to all members in attendance.  The FMS was developed by a physical therapist, Gray Cook, and athletic trainer, Lee
Burton to identify limitations and inefficient movement patterns. It is a ranking and grading system that documents movement patterns that are key to normal function.  The screen consists of seven movements which combine coordination, mobility and stability. As the client is put through these movement patterns, asymmetries and limitations are easily identified. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.  The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.  Corrective Strategies - The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific
exercises based on individual FMS scores to instantly create customized treatment plan.

  

FMS Benefits:

- Discover hidden weaknesses
- Prevent injury and promote durability
- Build balanced fitness
- Magnify fitness potential
- Creates a functional baseline to mark progress

- Provides a means to measure performance
 

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

 

 

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



 
Happy Birthday!!!
 
Upcoming Delco RRC birthdays this week:   Noah Savage-Floyd (Sat 2/19), Stephen Hostetter (Sun 2/20), Shannon McGoldrick, Chelsea Miles and Steve Whitmore Jr. (Mon 2/21), Elizabeth Randolph (Wed 2/23).  Stay young by joining us on one of our many Fun Runs and make new friends.
Book Club
 
The next Book Club meeting will be at 1:30 on February 20th at Cara's home. Contact Cara at caralyng24@aim.com

The next book is What Was Lost by Catherine O'Flynn. 2008. 256 pages.

 

Stirring and beautifully crafted, this debut novel recounts how the repercussions of a girl's disappearance can last for decades. In 1984, Kate Meaney is a 10-year-old loner who solves imaginary mysteries and guesses the dark secrets of the shoppers she observes at the Green Oaks mall. Kate's unlikely circle includes her always-present stuffed monkey; 22-year-old Adrian, who works at the candy shop next door; and Kate's classmate, Teresa Stanton, who hides her intelligence behind disruptive behavior. Kate's grandmother has plans for Kate: send her to boarding school. But Kate doesn't want to go. Fast forward to 2003, where it's revealed through Lisa, Adrian's sister, that Kate disappeared nearly 20 years ago, and Adrian, blamed in her disappearance, also vanished. Lisa works at a record store in Green Oaks and is drawn to Kurt, a security guard whose surveillance-camera sightings of a little girl clutching a stuffed monkey hint that he might have ties to Kate's disappearance. Teresa, meanwhile, now a detective, has her own reasons for being haunted by Kate's disappearance. Gripping to the end, the book is both a chilling mystery and a poignant examination of the effects of loss and loneliness.

 
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