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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. "If you want to succeed in your life, remember this phrase: That past does not equal the future. Because you failed yesterday; or all day today; or a moment ago; or for the last six months; the last sixteen years; or the last fifty years of life, doesn't mean anything... All that matters is: What are you going to do, right now?"
Anthony Robbins With this quote in mind: It is never to late to make a change in your life or have a positive influence in someone else's life. Come join us at one of our many Fun Runs. Time to succeed. |
Tyler Trail Race - Volunteers Needed - April 2nd |
The race has filled. If you missed signing up, please register early next year.
Volunteers are needed to help out on race day. Please contact Denise Talbot at d.nise@verizon.net.
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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 (500 West 2nd St., Essington, PA 19029) 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 |
36 runners and walkers were out last night at the Swarthmore Fun Run. 19 people came out to Swarthmore Pizza afterwards for good food and laughs. Come on out and join in the fun. All abilities are welcome. |
2011 Membership Renewal Drive |
2011 Membership Renewal Drive If you haven't already done so please fill out your membership form for 2011. Here is a link to the form. Please print and fill out this form then - mail your completed form to DELCO RRC, P.O. Box 1811, Media, PA 19063 OR - give your completed form to any board member ***Newer members that have joined on or after 9/1/10 do not need to submit a form for 2011.**** PLEASE SUBMIT FORMS BY 4/11/10 Updates as of 3/10, the following members renewed last week:
Joan Boselli, Chris Commans, Cara Greenspan, Julie Fitzgerald, Janet Smith |
McDonald's - Running Food? |
Several weeks ago I put an article in the newsletter from Jamie Oliver. Basically, it limited carbs from the diet. So now, here is another article with a different perspective. I've noticed that every day it seems that what was good for you yesterday is bad for you today and vice versa. So decide what works for you and makes you happy. After all, we are only on this earth for a short time and you really should enjoy yourself and to do that you need to stay healthy. Whatever works for you is what counts.
Thanks to Noreen for sending this to me.
A long-distance runner from suburban Chicago is training for an upcoming marathon by feasting on a diet consisting solely of McDonald's, the Chicago Sun-Times reported Thursday.
Joe D'Amico, 36, decided to combine his two favorite things - running and McDonalds - in the 30 days leading up to the Los Angeles marathon by only eating meals from the fast-food chain while he trains.
The daily menu for the lean D'Amico consists of a serving of hotcakes and an Egg McMuffin for breakfast, a grilled chicken sandwich and a large Coke for lunch, and a hamburger and fries for dinner, according to the report. D'Amico told the paper that unlike filmmaker Morgan Spurlock, who packed on more than 20 pounds when he documented his daily McDonald's meals in the 2004 film "Super Size Me," he is not gaining weight because he is running 100 miles every week. Although his doctor said his regimen is not ideal for long-distance running training, D'Amico insists he has been "feeling really good." So good, in fact, that he is aiming to beat his personal best marathon time of two hours and 36 minutes when he runs the race March 20. Note: If someone reminds me, I'll put in the results of his marathon so we can see how he did. Of course, running 100 miles a week, he should do quite well. Who the heck runs 100 miles a week? Those that can I guess. Note 2: Janet (and probably Cara and Kristen), I'm sure you are gagging as you read this. So much for salads. Does this sound like enough food for somone to run 100 miles a week? |
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.
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Good Eats | |
Lime, Grapefruit and Ginger Juice
This juice is quite strong - but invigorating! You can make it more/less sweet, to your tastes. And you can mix it with more/less water sparkling water, also to taste. You can also double the recipe if you need to use up more citrus. The juice freezes well in baggies or ice cube trays. I typically use ruby red grapefruits here.
3 tablespoons natural cane sugar
2 tablespoons ginger, peeled then grated
1 cup water
very scant 1/2 cup fresh lime juice - 2 juicy limes
1 1/3 cups fresh grapefruit juice - 2 juicy grapefruits
In a small saucepan, over medium heat, stir together the sugar, ginger, and water. Simmer for 5 minutes, transfer to a glass bowl or cup, and place in the freezer for a few minutes to cool.
Strain the ginger into a pitcher along with the lime and grapefruit juices. You can either strain the citrus juices or leave them pulpy, just be sure to catch any seeds before they go in. Stir and taste, if you want a bit more sugar, go for it, but I find this plenty sweet. Serve straight in a tiny chilled glass with ice. Or use a splash to freshen up a glass of sparkling water. (or vodka!)
Makes about 2 cups |
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Races to Run This Week | |
Saturday, March 19, 2011
10:00 AM 2011 Pickle Run Series
This is the final of 3 Winter Pickle Runs - Two courses to choose from. Prediction format, no timing devices allowed. Jan 15th, Feb 19th and Mar 19th.
Location: Ridley Creek State Park, Sect 17
Website: www.runtheday.com
Contact: Tim Krueger
Sunday, March 20, 2011
9:00 AM Central Bucks Family YMCA Run
5K Race, Pump and Run, 1 Mile Fun Run
Location: Central Bucks Family YMCA, 2500 Lower State Road, Doylestown, Pa
Website: www.bucks5kseries.com/11_rc1_ymca.htm
Contact: Todd Canfield
Phone: 215-348-8131 x1185
Sunday, March 20, 2011
9:00 AM 3rd Annual Get Your Rear in Gear Run/Walk
5K Run, 10K Run, 2 Mile Walk, Kids Fun Run
Location: Martin Luther King Drive, Philadelphia, PA (Art Museum)
Website: www.getyourrearingear.com/events/list
Contact: Jenny Ashbrook
Phone: 484-477-6208
Sunday, March 20, 2011
9:30 AM 16th Annual Bucks 5K Series
7 Great 5K Races for Runners, Racers and Rookies
Location: Various locations in Bucks County - Click web site address for more info.
Website: www.bucks5kseries.com
Contact: Todd Canfield
Phone: 215-348-8131 Ext. 1185
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| 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: Kathy Adamson(Tue 3/22). 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 April 10th at Shirley's home. Contact Shirley at weber720@comcast.net
The next book is Tinkers by Paul Harding. 2009. 192 pages. Winner of 2010 Pulitzer Prize for Fiction
An astonishing first novel of memory, consciousness, and man's place in the natural world.
An old man lies dying. Confined to bed in his living room, he sees the walls around him begin to collapse, the windows come loose from their sashes, and the ceiling plaster fall off in great chunks, showering him with a lifetime of debris: newspaper clippings, old photographs, wool jackets, rusty tools, and the mangled brass works of antique clocks. Soon, the clouds from the sky above plummet down on top of him, followed by the stars, till the black night covers him like a shroud. He is hallucinating, in death throes from cancer and kidney failure.
A methodical repairer of clocks, he is now finally released from the usual constraints of time and memory to rejoin his father, an epileptic, itinerant peddler, whom he had lost seven decades before. In his return to the wonder and pain of his impoverished childhood in the backwoods of Maine, he recovers a natural world that is at once indifferent to man and inseparable from him, menacing and awe inspiring.
Tinkers is about the legacy of consciousness and the porousness of identity from one generation to the next. At once heartbreaking and life affirming, it is an elegiac meditation on love, loss, and the fierce beauty of nature.
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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