| Welcome New Members |  | |
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JOIN OUR LIST
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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.
" Every day is a good day when you run."
Kevin Nelson, The Runner's Book of Daily Inspiration
With this quote in mind: Simple quote that says a simple truth. Come join us at one of our many Fun Runs. |
Swarthmore Fun Run - Wednesday |
31 runners and walkers were out last night at the Swarthmore Fun Run. ? people came out to Swarthmore Pizza afterwards for good food and laughs. Come on out and join in the fun. All abilities are welcome. |
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 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
St. Denis Haunt Jaunt 5K - 10/22/11
46 - Diane Lista - 23:45 (3rd female, 1st in age grp) |
Saftey - Running at Night |
This came from the Trail Dawgs, our friends in Delaware but it is also applicable to this area.
"Seems like common sense, but now that the days are getting shorter it's a good time for a reminder.
A local runner was mugged at gun point this week while running just after nightfall. I guess muggers don't stop to think about how much cash do runners typically carry? The guy simply ran away from the muggers; however, during his detour in the dark he fell down and got some nasty cuts & bruises to the face."
Be careful out there. |
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There will be no ride this Sunday, October 30th. Weather permitting, the ride will resume November 6th at 8:00 am. We have new routes and great scenery along the way. If you have any questions about the ride, you can contact me at dktate1@jubo.com. Thanks, Dennis |
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With the Philadelphia marathon only a few weeks away, we are still short of the 100 volunteers we need to run our water stop. Not only can you volunteer, but you can bring a friend, family member, co-worker, or some of each to join you. The marathon is Sunday, November 20. We need volunteers from early morning until early afternoon. If you are able to volunteer, please email Diane Rowe at diane.rowe@gmail.com or Terry Adamson at terryadamson@comcast.net or call Diane at 610-329-2406. Thank you! Parking passes will be provided for those who need them |
Volkswanderung - Thanksgiving Day |
COME RUN, WALK, BIKE OR PARTICIPATE IN THE ANNUAL PUMPKIN PIE PREDICTION RUN WITH THE DELCO RRC.
NOTE: THERE IS A ONE HOUR LIMIT ON THE PREDICTION RUN
WHAT: Annual Delco RRC Volkswanderung (Thanksgiving Day)
ALL PROCEEDS BENEFIT A LOCAL FOOD PANTRY
WHERE: Ridley Creek State Park, Media PA 19063. We will meet at Pavillion #8 by the Horse Stables. Take Rt. 352 or Providence Road to and Turn on to Grandyville Rd. Follow that and turn on to Sandy Flash Drive. After the Park Office, on your right, make the first left to Pavillion #8.
DATE: Thanksgiving Day, November 24, 2011
REGISTRATION: Register at 8:00 AM Start 9:00 AM All registration is on day of race. No pre registration. SO GET THERE EARLY: YOU MUST SIGN A WAIVER TO PARTICIPATE!! CHECKS CAN BE MADE OUT TO DELCO RRC
ENTRY FEE: $15.00 per person or $30.00 per immediate family
ALL REGISTERED PARTICIPANTS WILL RECEIVE AN EMBROIDERED SPORT TOWEL
DIRECTORS: Mary Beth Mundy 610-534-2833 and Diane Lista 610-649-4912 You can contact them for any additional information.
Please enjoy The Park and obey all the rules.
The pantry is low on canned goods so if you want to donate canned goods or additional money we will be collecting that but it does not replace the entry fee.
SPONSOR: DELCO ROAD RUNNERS CLUB
After the event refreshments will be served back at the pavillion
PIE BAKERS NEEDED!!!
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A State of Reaching | |
By Kristen Ulmer
If you really want to improve at your sport, it's important to always be in a state of reaching, or leaning in. You may be surprised by what that means.
The simple part is: You play tennis on your front foot, not your back. Great skiing happens when you're reaching for speed, not resisting speed. If you're running and sense the wind pushing you back, you're not leaning in. Lean in and you'll sense the wind pushing you forward.
Leaning in is all about yes - to everything. And here's where it gets hard. Everything means...everything. Lean in to all of life, not just the good stuff.
I know you love your sport, what about leaning in to those times when you hate your sport? How about reaching for frustration when it comes up? Reach for disgust. Boredom. Arrogance. Reach into the lessons of your injuries and pain. Reach for what ever is true for you at any moment. Each moment then passes and there's a new experience revealed.
In this, passion remains. Not always the passion for your sport, but the passion for your life as it evolves and unfolds, faster than the speed of light. In this you will remain open and available to learning and improving.
Resist any of it though, and learning and improving stops immediately. You become stuck.
The most common way athletes become stuck is by repressing or leaning away from their emotions: such as fear, anger and sadness. If you try to block these emotions out, that effort may free you for a day but it will lock you into a war with that emotion.
Imagine a base jumper trying to resist gravity. Crazy! Humans trying to resist emotion is the same. Embrace that emotion, and land a few minutes later having had a great and quick adventure. Avoid and the emotion will torture you, sometimes for decades.
Another example: Consider a deer. If a deer is feeling fear, she startles and runs. She doesn't argue with herself about whether the fear is justified, or tries to get rid of the fear, or wishes she didn't feel the fear, she simply expresses it and uses it for strength and motivation to run magnificently through the forest. Then the fear is gone and she's back eating in a meadow 2 minutes later. She doesn't get emotionally stuck. She doesn't need therapy. And she doesn't get sick or have knots in her shoulders because of the effort to repress her fear.
So lean into it all: Passion and boredom, glory and pain, love and hate, and you will always grow, effortlessly express yourself, improve and evolve.
Each experience and emotion is like a drop of water. Let them flow and you're on your way to becoming a mighty river... |
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Upcoming Races This Week | |
Thursday, October 27, 2011
9:00 AM Southwest Center City 5K Run
5K Race
Location: Julian Abele Park - 22nd and Montrose, Philadelphia, PA
Website: www.swccrun.org
Contact: Maria Dziembowska
Saturday, October 29, 2011
9:30 AM Carroll Family and Friends 5k Walk/Run
5K Run / Walk
Location: Archbishop Carroll High School, 211 Matson Ford Rd., Radnor, PA 19087
Website: www.jcarroll.org
Contact: Nick M. Voight
Phone: 610-688-7610 ext. 125
Saturday, October 29, 2011
8:30 AM St. Andrew's 2nd Annual Spirit Run
5K Run and Walk, Kids One Mile Fun Run
Location: St. Andrew School, 535 Mason Avenue, Drexel Hill, PA
Website: www.runtheday.com
Contact: Maureen Kee
Phone: 610-368-4405
Sunday, October 30, 2011
9:30 AM 9th Annual E-Racing the Blues
5K Run / Walk and 10K Run
Location: Riverfront in Wilmington, DE
Website: www.eracingtheblues.org
Contact: Laurie McArthur
Phone: 302-654-6833
Sunday, October 30, 2011
10:00 AM 14th Annual Evansburg Challenge
10 Mile Trail Race
Location: Evansburg State Park, Collegeville, PA
Website: www.active.com
Contact: Ron Horn
Phone: 610-779-2668
Sunday, October 30, 2011
8:30 AM 2011 Penn Medicine Radnor Run
5 Mile Race or 1 Mile Fun Run - benefiting the American Lung Association
Location: Race Start & Finish at Radnor Township Building, 301 Iven Ave., Wayne, PA 19087
Website: www.lunginfo.org/RadnorRun
Contact: Christy Dernlan
Phone: 610-941-9595 x 114
Sunday, October 30, 2011
10:00 AM 7th Annual Fitzy's Run
5K Run / Walk and .3 Mile Kid's Fun Run
Location: Happy Hollow Playground, Wyomissing, PA
Website: www.laurensfoundation.org |
| Good Eats | |
Sausage and Spinach Soup
10 ounce sweet turkey Italian sausage
Cooking spray
1 cup prechopped onion
2 teaspoons bottled minced garlic
1/2 cup water
1 (15-ounce) can cannellini beans, rinsed and drained
1 (14.5-ounce) can stewed tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium chicken broth
2 cups baby spinach
1 tablespoon chopped fresh basil
2 teaspoons chopped fresh oregano
2 tablespoons grated fresh Romano cheese
Remove casings from sausage. Cook sausage in a large saucepan coated with cooking spray over high heat until browned, stirring to crumble. Add onion and 2 teaspoons garlic to pan; cook for 2 minutes. Stir in 1/2 cup water, beans, tomatoes, and broth. Cover and bring to a boil. Uncover and cook for 3 minutes or until slightly thick. Remove from heat, and stir in spinach, basil, and oregano. Ladle 1 1/2 cups soup into each of 4 bowls, and sprinkle each serving with 1 1/2 teaspoons cheese. |
| Happy Birthday!!! |
 Upcoming Delco RRC birthdays this week: Latifah Griffin (Thu 10/27), Rich Noonan (Fri 10/28), Kerri Barthel, Bob Huey and Jack LaBar (Tue 11/1). Stay young by joining us on one of our many Fun Runs and make new friends. |
| Book Club |
Check back to see when the next meeting will be and what book will be discussed. |
| 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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