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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.
" My philosophy on running is, I don't dwell on it, I do it."
Joan Samuelson
With this quote in mind: Come join us at one of our many Fun Runs, just do it. |
Swarthmore Fun Run - Wednesday |
18 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
Panther Pajama 5K - 11/12/11
44 - Greg Milbourne - 21:43
Tough Mudder 12 Mile Obstacle Laden Trail run - 11/13/11
52 - Bill McGurk - 2:05 (doubtful it was anywhere near 12 miles) |
Marathon Water Stop and Marathon Runners |
Thank you to all of you who volunteered to work at Delco RRC's water stop at the Philadelphia Marathon. The marathon is this Sunday, Nov 20. Please plan to be there at 6:30 AM. One easy way to get there is to meet at Springfield Library for the carpool that leaves at 6:00 AM. If you have last minute questions, please email Diane Rowe at Diane.Rowe@gmail.com or call at 610-329-2406. Parking passes will be available at the Springfield Library. Marathon Runners are meeting at the Springfield Library at 5:00 for a 5:15 departure. Good luck to all the marathoners. |
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.
Cat and dog food is also being collected in support of our local SPCA. Let's not forget our animal friends at this time of year.
SPONSOR: DELCO ROAD RUNNERS CLUB
After the event refreshments will be served back at the pavillion
PIE BAKERS NEEDED!!!
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Run to the Lights - Wednesday 12/14 |
Save the date. Once again, Bill and Shirley Weber are hosting the Delco RRC's annual Run to the Lights. Start from the Weber's and join us on a short but fun run to view the Christmas lights on display in Drexel Hill. 6:30 pm on December 14th though we won't start running on time...do we ever? The best part of this may just be the after run activities that take place in the Weber's home. Loads of good food, drink and fun are had every year since they began hosting the event. Please join us for a fun-filled evening. You don't have to run, feel free to join us just for the after-party. The Weber's address is 720 Shadeland Avenue, Drexel Hill, PA 19026. Feel free to bring a desert or treat but certainly not necessary. It is the start of the holidays and we must eat heartily. Send Shirley an email at weber720@comcast.net. All Delco RRC is welcome. I hope to see you there. |
Aging Well Through Exercise |
By Gretchen Reynolds in NY Times Health
Is physical frailty inevitable as we grow older? That question preoccupies scientists and the middle-aged, particularly when they become the same people. Until recently, the evidence was disheartening. A large number of studies in the past few years showed that after age 40, people typically lose 8 percent or more of their muscle mass each decade, a process that accelerates significantly after age 70. Less muscle mass generally means less strength, mobility and among the elderly, independence. It also has been linked with premature mortality.
But a growing body of newer science suggests that such decline may not be inexorable. Exercise, the thinking goes, and you might be able to rewrite the future for your muscles.
Consider the results of a stirring study published last month in the journal The Physician and Sportsmedicine. For it, researchers at the University of Pittsburgh recruited 40 competitive runners, cyclists and swimmers. They ranged in age from 40 to 81, with five men and five women representing each of four age groups: 40 to 49, 50 to 59, 60 to 69, and 70-plus. All were enviably fit, training four or five times a week and competing frequently. Several had won their age groups in recent races.
They completed questionnaires detailing their health and weekly physical activities. Then the researchers measured their muscle mass, leg strength and body composition, determining how much of their body and, more specifically, their muscle tissue was composed of fat. Other studies have found that as people age, they not only lose muscle, but the tissue that remains can become infiltrated with fat, degrading its quality and reducing its strength.
There was little evidence of deterioration in the older athletes' musculature, however. The athletes in their 70s and 80s had almost as much thigh muscle mass as the athletes in their 40s, with minor if any fat infiltration. The athletes also remained strong. There was, as scientists noted, a drop-off in leg muscle strength around age 60 in both men and women. They weren't as strong as the 50-year-olds, but the differential was not huge, and little additional decline followed. The 70- and 80-year-old athletes were about as strong as those in their 60s.
"We think these are very encouraging results," said Dr. Vonda Wright, an orthopedic surgeon and founder of the Performance and Research Initiative for Masters Athletes at the University of Pittsburgh Medical Center, who oversaw the study. "They suggest strongly that people don't have to lose muscle mass and function as they grow older. The changes that we've assumed were due to aging and therefore were unstoppable seem actually to be caused by inactivity. And that can be changed."
Other recent studies have produced similar findings. Last year, researchers at the Canadian Centre for Activity and Aging, for instance, examined muscle tissue from older competitive runners, checking for the density of their motor units, a measure of muscle health. A motor unit is, essentially, the control mechanism of a functioning muscle, composed of a neuron and the particular muscle fibers that that neuron activates. The more motor units in a muscle, the stronger it generally is.
In multiple earlier studies, people over 50 have been found to possess far fewer muscle motor units than young adults. But that wasn't true for the sexagenarian runners, whose leg muscles teemed with almost as many motor units as a separate group of active 25-year-olds. Running, the scientists wrote, seemed able to "mitigate the loss of motor units with aging well into the seventh decade of life."
Of course, the volunteers in both Dr. Wright's and the Canadian study were, for the most part, lifelong athletes. Whether similar benefits are attainable by people who take up exercise when they are middle-aged or older "isn't yet clear," Dr. Wright says, "although there's no reason to think that you wouldn't get similar results no matter when you start."
In an encouraging animal study from last year, elderly rats that had been sedentary throughout their adult lives were put on a running program. After 13 weeks, their leg muscle tissues had filled with new satellite cells, a specialized type of stem cell that is known to build and repair muscle. Comparable experiments in older people have yet to be done, though.
Other questions about the impacts of exercise on aging muscle also remain unanswered. "We don't know what kinds of exercise are best," Dr. Wright says and, in particular, whether endurance exercise is necessary for muscle sparing or whether weight training might be as good or better. Scientists also haven't determined just how much activity is required to maintain muscle mass, or how intense it needs to be.
"What we can say with certainty is that any activity is better than none," Dr. Wright says, "and more is probably better than less. But the bigger message is that it looks as if how we age can be under our control. Through exercise, you can preserve muscle mass and strength and avoid the decline from vitality to frailty."
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Upcoming Races This Week | |
Saturday, November 19, 2011
7:30 AM Rothman Institute 8K
8K Race
Location: Philadelphia Art Museum, Phila., PA
Website: www.philadelphiamarathon.com
Sunday, November 20, 2011
7:00 AM Philadelphia Marathon and Half Marathon
Marathon and 1/2 Marathon
Location: Philadelphia Art Museum, Phila., PA
Website: www.philadelphiamarathon.com
Thursday, November 24, 2011
9:00 AM 5th Annual Pumpkin Pie 5K Run and Scenic Walk
5K Run and 1.5 Mile Scenic Walk - Proceeds from this event allow the YMCA to provide services that many cannot obtain or afford elsewhere.
Location: Nazareth YMCA 33 S. Main St, Nazareth PA
Website: www.nazarethymca.org/5k
Contact: Karen Janis
Phone: 610-759-3440
Thursday, November 24, 2011
8:45 AM Seven Summits 5k Turkey Trot
5K Run / Walk
Location: Wilson Farm Park in Chesterbrook, PA
Website: www.runtheday.com
Contact: Brady O'Mara
Phone: 610-687-2776
Thursday, November 24, 2011
9:00 AM 33rd Annual PNC Bank Thanksgiving Day Run/Walk
10K starts at 9:00 am, Kiddie Fun Run starts at 10:00 am, 5K Starts at 10:30 am - Supports MS research
Location: PNC Bank Center, 222 Delaware Avenue, Wilmington, DE
Website: www.MSrunwalk.org
Contact: Stephanie Fitzpatrick
Phone: 302-655-5610
Saturday, November 26, 2011
9:00 AM St. Bernadette Turkey Trot
5K Run and 1 Mile Fun Walk
Location: Bond & Turner Avenues, Drexel Hill, PA
Website: www.st-bernadette.org
Contact: Carolyn Kilroy
Phone: 610-446-1484/610-505-5618
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| Happy Birthday!!! |
 Upcoming Delco RRC birthdays this week: Mary Ann Simms and Salina Slagle (Sat 11/19), John Henderson (Sun 11/20), Jen Ciminera (Tue 11/22), Julie Fitzgerald (Wed 11/23). Stay young by joining us on one of our many Fun Runs and make new friends. |
| Book Club |
Next meeting will be Jan 15th. Still finalizing location, time 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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