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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.
"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."
Dr. Wayne Dyer With this quote in mind: Make a choice. It's never too late. Come join us at one of our many Fun Runs. No need to be miserable. |
Celebration of Dot's Life |
Friends and Family are invited to a Celebration of Dot's Life service at Saint Matthew Lutheran, 400 Lynbrooke Rd, Springfield, PA on Sunday, September 25 at 2:00pm. The family requests that In Lieu of Flowers, donations may be made in Honor of Dorothy to Delaware County Memorial Hospital (Delco Memorial Foundation, 501 N Lansdowne Ave, Drexel Hill, PA 19026) or Saint Matthew Lutheran Church Building fund (Saint Matthew Lutheran Church, 400 Lynbrooke Road, Springfield, PA 19064).
Anyone who would like to say how Dot touched their life or has a story to share is encouraged to speak at the service. If so please contact the family. A reception will be held following the service at the Church. Interment will be private.
I know Dot would want every who can to celebrate her life. Please come.
Bill Kracht and Family |
Swarthmore Fun Run - Wednesday |
27 runners and walkers were out last night at the Swarthmore Fun Run. It is good to see that fog and rain won't keep people away. 12 people came out to Swarthmore Pizza afterwards for good food and laughs. Come on out and join in the fun. All abilities are welcome. |
Women's Distance Festival - October 15, 2011 |
October 15, 2011
10:00 am Rain or Shine
Women's Distance Festival
Rose Tree Park
(1671 N. Providence Road, Media, PA)
Delco RRC presents an RRCA event cross-country style!
BUDDY UP: Join our TRAINING RUNS in September and tackle this great cross-county course with assurance. Free training runs on the Rose Tree course every Thursday starting September 15th at 6:30 PM sharp.
Entry fee: $15.00 by September 23, 2011
$20.00 September 24th till the day of the race
$5.00 discount ages 18 and under
Special Buddy up Discount: 2 entries for $25.00 when MAILED TOGETHER by September 23rd
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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
DQ Marlton Lakes Spring Triathlon - 9/3/11 1/4M Swin, 9/5M Bike, 3M Run 35 - Julie Fitzgerald - 1:09:49 3rd Annual Clementon Lake Splashworld Classic 5K ?? - Chris Washburn (Bill Weber's Nephew visiting from Colorado) - 20:15 (2nd in age grp) 49 - Bill Weber - 22:45 (2nd in age grp) 60 - John Greenstein - 23:12 (2nd in age grp) 61 - Terry Adamson - 25:36 (3rd in age grp) 46 - Meg Nilan - 27:43 (2nd in age grp)
 | | Chris, Terry, John, Bill and Meg |
Philadelphia Rock and Roll 1/2 Marathon - 9/18/11 28 - Chrissy Mundy - 1:26:07 33 - Mike Nichols - 1:29:05 43 - Greg Milbourne - 1:38:19 40 - Mike Walsh - 1:38:56 51 - Kevin Cetroni - 1:49:37 46 - Gene Archambault - 1:58:12 42 - Sue Affleck - 2:02:27 30 - Rose Miller - 2:05:27 31 - Diane Rowe - 2:12:06 57 - Kathy Adamson - 2:23:46 |
Philadelphia Marathon Delco RRC Water Stop | |
Please save the date to volunteer at Delco RRC's water stop at the Philadelphia Marathon. This year, the marathon will be held on Sunday, November 20. Please reach out to friends who may be interested in volunteering. If you are running the marathon this year, offer family members and friends the chance to volunteer. It is a wonderful spot for them to cheer for you twice and keep busy in between seeing you. More details will follow as the marathon gets closer. Email Diane Rowe at
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New Android and iPhone app takes an undead approach to fitness craze | |
Editor's Note: I LOVE THIS!!! A new app to be released for the iPhone and Android devices is threatening to bring a whole new approach to the relatively new world of fitness gaming. The new app is called Zombies, Run! and is seeking funding to be launched globally. The idea is very simple - upon downloading the app, each time you opt to go out for a run you load up the game that presents you with a 'mission'. Each mission is set in a game world where Earth has been overrun by zombies. The player is one of the last few surviving humans who has volunteered to take on the role of 'Runner 5', a hardy soul who is brave enough to venture into the zombie wasteland to pick up vital supplies and complete other missions for the benefit of what remains of humanity. Each run undertaken equates to a new mission within the game and the app encourages you to hit your checkpoints within a stated time. This allows you to pick up medical supplies within the game and to complete each mission successfully. If you go too slowly however, you will be able to hear the unearthly sounds of zombies closing in on you in your earpiece, which may act as a spur to redouble your efforts and pick up the pace. Each mission lasts for between 20 and 30 minutes and developers have announced that there is to be around 30 missions in the first version of the game. The idea is that each time the user runs, they will unlock a new aspect of the story and the storyline will emerge through their running, which will not only encourage people to run more frequently, but allow them to develop their pace. The app will also use devices' GPS to let the runner know how far they have run, the time they took and the calories they have burned. Zombies, Run! is due for launch on iPhone in February 2012, with a version on Android slated for release in May of the same year. |
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TCDN Fundraiser - Wed 9/28 | |
Hi everyone! The organization that I work for, TCDN (preschool and after school programs for school aged kids), is having a fundraiser on Wednesday, September 28. It's Nelson's BBQ, a truck with what I've heard is really good BBQ. At first, I was kind of bummed about having to choose between getting Nelson's or eating with all of you after the Wednesday night run. Then, I thought, "Why not offer Nelson's to everyone?"
The platters include a soda, roll, side dish, and either chicken or ribs. Chicken meals are $7 and Ribs are $12. If you are interested, please let me know by email at diane.rowe@gmail.com. I'd like to get our pre-order in by next Wednesday, Sept 21. I will pick them up during the run and we can all eat together afterwards. ( Anyone interested in ordering but not eating with the club can email me for details, the truck will be in Swarthmore from 3-7 that day.) I will stop by before the run and try to accommodate last minute orders, but it is possible that they will run out of food. All pre-orders will definitely be fed.
Thanks,
Diane Rowe |
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Good Eats | |
Little Kick Jalapeno Burgers
2 jalapeno peppers, seeded and finely chopped
2 tablespoons minced fresh cilantro
2 tablespoons light beer or water
2 dashes hot pepper sauce
2 garlic cloves, minced
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 pound extra-lean ground turkey
3 slices pepper Jack cheese, cut in half
6 dinner rolls, split
6 tablespoons salsa
6 tablespoons fat-free sour cream
6 tablespoons shredded lettuce
Directions
In a large bowl, combine the first eight ingredients. Crumble turkey over mixture and mix well. Shape into six patties. Using long-handled tongs, moisten a paper towel with cooking oil andlightly coat the grill rack. Grill burgers, covered, over medium heat or broill 4 in. from the heat for 2-3 minutes on each side or until a meat thermometer reads 165° and juices run clear. Top with cheese; cover and grill 1-2 minutes longer or until cheese is melted. Serve on rolls with salsa, sour cream and lettuce. Yield: 6 servings. |
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Upcoming Races This Week | |
Saturday, September 24, 2011
9:00 AM F&M Women's Basketball Team Fummer Race
5K Race and Walk
Location: Baker Campus Fields on Franklin & Marshall's Campus, Lancaster, PA
Website: www.active.com
Contact: Kristen Kudrick
Phone: 717-291-4108
Sunday, September 25, 2011
7:45 AM 1st Annual Beat Cancer.org
5K Run and Fun Walk - Pre-Registration Fee includes Zoo Admission + t-shirt. Rescheduled from 8/27.
Location: Philadelphia Zoo, 3400 W Girard Ave, Philadelphia, PA 19104
Website: www.beatcancer5K.com
Sunday, September 25, 2011
10:00 AM 12th 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.pretzelcitysports.com
Contact: Ron Horn
Phone: 610-779-2668
Sunday, September 25, 2011
10:00 AM Sloopy Cuckoo Trail Half
1/2 Marathon - The Sloppy Cuckoo Half is completely run off public roads and features about 11 Miles of trail and a little more than 2 Miles on a paved bike trail.
Location: Pine Road Entry at Pennypack Park, Pine Road, Philadelphia, PA 19111
Website: www.uberendurancesports.com/races/Sloppycuckoo.pdf
Contact: Stephan Weiss
Phone: 717-484-1127
Sunday, September 25, 2011
9:00 AM Eagle Eye Associates' Race For Sight Trail Race
5K / 10K Trail Run
Location: Marsh Creek State Park near Downingtown - WEST parking lot - off of Reeds Road. Do NOT go to the Main Park Entrance off of Park Rd.
Website: www.pretzelcitysports.com
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McDonald's Training Regimen | |
By Piper Weiss
You'd think after "Supersize Me", nobody would ever attempt a month-long McDonalds-only diet again. But Big Macs make people do crazy things. Again. And again.
The latest to try the Morgan Spurlock meal plan is Emily Strunk-Helm, a 36-year-old Arizona native with a self-described "passion" for the golden arches. Here's the hitch: she's also training for a marathon.
On September 8th, she began a 31-day rigorous runner's regimen in preparation for the Long Beach Marathon on October 9th. For fuel, she's eating only off the McDonald's menu, "especially my favorites -- Cheeseburgers, Chicken Nuggets and French Fries," she writes on her blog, appropriately titled McRunnerette.
The reason she's putting herself through this is noble; she's hoping to raise $10,000 for the Ronald McDonald house. So far she's got about $2,300 so she's a long way from her goal and the stakes are high.
Only one person has accomplished this bizarre and counterintuitive feat. Chicago-area athelete Joe "McRunner" D'Amico finished the Los Angeles Marathon in 28th place after his 30-day McD's challenge in March.
Helm is following his regimen, allowing bottled water and energy supplements as the only sustenance outside of fast food. She doesn't plan to beat his under-3 hour time, but she will break his record. McRunnerette has added an extra day to her eating regimen.
So far, her training hasn't been easy. After the first day of fast food and a five mile run, she got sick. "How does one get a cold in the middle of summer?" she wrote in her training log. Aside from the cold which forced her to skip a few days of training, she's fielding another big problem.
"My stomach was growling a few times during the day," she writes. "I think the hardest part of this challenge will be making it to McDonalds enough times during the day to satisfy my hunger." While the menu items offer a lot of calories, they don't satiate for long.
Here's a sample of what she'll eat on an average day:
1 Fruit and Yogurt Parfait
1 Chocolate Chip Cookie
1 Hot and Spicy McChicken Sandwich
1 Small French Fry
2 Large Diet Cokes
1 Large Vanilla Cone
1 Crispy Chicken Ranch Wrap
1 Medium French Fry
1 Apple Pie
While she's getting the high-carolie diet required for training, she's also getting a lot of extra stuff, like, er, silly putty. And trans fat. Runner's World health reporter Sally Wadyka warns of the hidden dangers of trans-fat-laden processed foods that athletes think are safe to consume because of their calorie-burning regimen. "[Trans fat] not only increases bad, artery-clogging cholesterol, but also actually lowers levels of the heart-protecting good cholesterol," she explains. That means no matter how much you burn, you're still vulnerable to heart disease. If Spurlock's heart palpitations, on day 20 of his experiment, are any indication, the side-effects can come on fast.
McRunnerette does have exercise on her side, unlike the "Supersize Me" director. She's also taking precautions; she's got a doctor on call to monitor her health during and after the challenge. But she isn't cutting out the fries. As of Wednesday she'd already eaten 3 smalls, and 5 mediums.
Editor's Note: For healthier fare, see above.
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| Happy Birthday!!! |
 Upcoming Delco RRC birthdays this week: Olivia Deitman and Meg Nilan (Fri 9/23). Stay young by joining us on one of our many Fun Runs and make new friends. |
| Book Club |
The next book club will be Saturday October 1st at 2pm. Location is the McGurk's home. The book being read is Empire of the Summer Moon: Quanah Parker and the Rise and Fall of the Comanches, the Most Powerful Indian Tribe in American History by S.C Gwynne. 2010. 384 pages (paperback). This book is available and on the shelf at most Delaware County Libraries. Feel free to email the McGurk's if you have any questions. ba1942@yahoo.com. In the tradition of Bury My Heart at Wounded Knee, a stunningly vivid historical account of the forty-year battle between Comanche Indians and white settlers for control of the American West, centering on Quanah, the greatest Comanche chief of them all. So effective were the Comanches that they forced the creation of the Texas Rangers and account for the advent of the new weapon specifically designed to fight them: the six-gun.
S. C. Gwynne's Empire of the Summer Moonspans two astonishing stories. The first traces the rise and fall of the Comanches, the most powerful Indian tribe in American history. The second entails one of the most remarkable narratives ever to come out of the Old West: the epic saga of the pioneer woman Cynthia Ann Parker and her mixed-blood son Quanah, who became the last and greatest chief of the Comanches.
Although readers may be more familiar with the tribal names Apache and Sioux, it was in fact the legendary fighting ability of the Comanches that determined just how and when the American West opened up. Comanche boys became adept bareback riders by age six; full Comanche braves were considered the best horsemen who ever rode. They were so masterful at war and so skillful with their arrows and lances that they stopped the northern drive of colonial Spain from Mexico and halted the French expansion westward from Louisiana. White settlers arriving in Texas from the eastern United States were surprised to find the frontier being rolled backward by Comanches incensed by the invasion of their tribal lands.
The war with the Comanches lasted four decades, in effect holding up the development of the new American nation. Gwynne's exhilarating account delivers a sweeping narrative that encompasses Spanish colonialism, the Civil War, the destruction of the buffalo herds, and the arrival of the railroads-a historical feast for anyone interested in how the United States came into being.
Against this backdrop Gwynne presents the compelling drama of Cynthia Ann Parker, a lovely nine-year-old girl with cornflower-blue eyes who was kidnapped by Comanches from the far Texas frontier in 1836. She grew to love her captors and became infamous as the "White Squaw" who refused to return until her tragic capture by Texas Rangers in 1860. More famous still was her son Quanah, a warrior who was never defeated and whose guerrilla wars in the Texas Panhandle made him a legend.
S. C. Gwynne's account of these events is meticulously researched, intellectually provocative, and, above all, thrillingly told. Empire of the Summer Moon announces him as a major new writer of American history.
All club members are welcome to attend. |
| 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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