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Delco RRC Update1/26/12
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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.


"I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength." 

             Ryan Hall
 
With this quote in mind: Why do we tend to ignore our bodies when they are telling us to take a break?  It is okay to take a break and it may just be what both the body and the mind needs.  You can still come out and join us on a day you take a break.  Just walk instead of run.  Come join us at one of our many Fun Runs, that is when you aren't on a break and a few of you have been on a break far too long. 

 

Swarthmore Fun Run - Wednesday
 
Where were you last night?  What were you doing that you missed last night's run?  We had walkers, joggers, runners and a new person come out last night.  JOIN US!!!  33 runners and walkers were out last night at the Swarthmore Fun Run. 23 people came out to Swarthmore Pizza afterwards for good food and laughs.  Come on out and join in the fun.  All abilities are welcome.

 

Wissahickon Trail Pictures
 
A few of us ran the Wissahickon trails this past Sunday.  A beautiful day for running trails.  Why do we run trails?  Well scenery like this is one of the top reasons to run trails.  Try it sometime.  The Tyler Trail Race is a good place to give it a try.
 
Wissahickon Trail 2 Wissahickon Trail 1 

 Bill and Janet                                          Mike and Janet

Caesar Rodney Teams - Join the Team!

 

 

Hello Delco RRC runners. The President delivered the State of the Union yesterday. Well, here is the state of Caesar Rodney Half Marathon teams. This past week was very busy. The master women team is FULL. There is one vacant spot on the Open Coed team. We have two master men teams but they are at the lowest level, five runners. We need seven runners for a full team. At the Wednesday night fun run, more than four master men runners spoke with me and expressed interest in registering on the team. If all of you enter, every team will be FULL.

Here is what I need for you to register. Name, address, e-mail address, DOB, telephone numbers ( which ones you feel comfortable giving), emergency contact person with their telephone number, gender, shirt size, and team selection preference ( Master Men or Open Coed). This can be sent via e-mail or written out on a piece of paper and sent to me with payment to Dennis Tate, 158 Marlborough Road, Upper Darby, PA 19082. Please make your checks payable to Delco RRC for $37.00. Individual registration is $45.00. So, Sign up to run for Delco and save. Remember, Please DO NOT sign up as an individual entrant. Under the new registration format, it will be difficult to change your status. The race is Sunday, March 25, 2012. I would like to have all the forms by February 1, 2012. Thanks everyone for your commitment.
 

 

Dennis - dktate1@juno.com

 

Race Results

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

 

Run With the Hawks 5K - 1/22/12

 

38 - Kevin Bohrer - 35:12 (3rd in age grp)

31 - Diane Rowe - 36:53 (1st in age grp)

 

From Diane - Kevin only consented to publish his results if I noted the conditions. We were running on a cross-country course that was covered in snow and ice. The winning time was over 24 minutes.

 

Editor's Note - GREAT JOB!!!  Must have been beautiful out on the course.

 
Upcoming Races This Week

 

Sunday, January 29, 2012
9:30 AM BCRR Terrible Tyler
9.3 Miles
Location:  Tyler State Park, Newtown, PA
Website:  www.bcrr.info
Contact:  Matt and Jen Conard 

 

Spring Fling - April 21st

 

The annual Spring Fling will be held April 21st at Generations in Media.  More, lots more info will be coming your way.  Stay tuned and I hope to see everyone there.  This year is the Club's 40th year so we want everyone to celebrate along with us. 

 

DFL: 3 Inspiring Stories from Last Place Finishers

By Vanessa Rodriguez, R.H.N. * Active.com

 

(Editor's Note:  We have a few runners signed up for 50Ks and 100 milers so I thought this would be of interest to those and to anyone else trying a new distance for the 1st time.  And oh yeah, the Tyler Trail Race is coming up soon.  Recommend you sign up for that.  Who knows, maybe you'll be DFL.)

 

When you want to feel inspired, who do you observe? Maybe you turn to elite athletes. Runners who race and train for first place. Maybe you scroll to the top of your race results and admire the names you see there.
But perhaps you should do the opposite. Maybe you should scroll down to the bottom. Here are the people who were on the course twice or three times as long as the elites. These are the people who struggled.
At some point, these runners knew they were in last place. They knew there would be no glory for them. No prizes. No fanfare. They knew that when they got to the finish line, the crowds would be gone. And yet they pushed on.
Some runners drop out when they know they will not be reaching their time goals. But not these guys. For them, the race was against themselves. They faced their demons head-on and reached out from very dark places. They just didn't know how to give up.
These are my heroes.
DFL is the acronym for Dead F-ing Last. The following three runners wear that term proudly, like a badge of honor. Not because they finished last. But because they finished.


Runner: Shelly Robillard
Distance: 50 miles
Race: Run Woodstock
Terrain: Trail
Placement: Last, 8 seconds before cutoff


Shelly's Story


This was by far the toughest thing I have ever done. I used more mental mantras and pulled from a deep place I didn't know existed.
I signed up for the 50-mile race at Woodstock. There was skinny dipping on Saturday night, discarded clothing on the trail, and giggling girls in the bushes. I was awakened at 2 a.m. by a group of overzealous dancers and drinkers, and then I lay awake for two hours, willing myself to sleep.
The course on race day morning was muddy due to large amounts of rainfall. It had rained through the night and rained the first two hours of the race.
This was the type of mud that almost takes your shoe off. The few hills on the course were difficult to maneuver in the clay mixture. I was trying to hang on to trees while climbing, and I was loving it.
When I made it to the aid station, I didn't see my crew. I found out later that they missed me because I ran faster than they predicted. I headed back into the woods and eventually got to a road. I saw a sign that pointed into the woods and one that pointed left. I didn't even pause or question the signs-I jumped back into the woods. But I was supposed to turn left.
After a while, I started seeing the same things twice. Like the pair of black gloves lying in the road, and the fence on the right side. I ran out of water and was concerned that I hadn't come to the next aid station.
I knew I had made a mistake when I arrived at the same aid station I had just left. The aid station volunteer consulted his map and I learned that I wouldn't save any distance backtracking. So I went back out into woods. I had added 4 miles to the course, but I tried to put that out of my mind.
I saw a fellow runner who asked if I was on my second loop. I would be running three loops in total. I told him "No, I took a wrong turn," but I was going to keep going.
I saw other runners I had been keeping up with, but they were now on their second laps. I started to get discouraged. I had been running this loop forever and not seeing any progress. It didn't seem to end.
I started feeling nauseous and dizzy. The drink I took at the second aid station was not agreeing with me and dehydration was catching up to me. I finally made it to the next aid station and opted for water only. I had about 4 miles left to finish the first loop.
The crowd was thin at this point and I started feeling really depressed. I walked and contemplated what I was going to do. I did not feel good and I would have to run two additional 16.6-mile loops, which sounded impossible.
I couldn't will myself to run and thought about dropping. I was mad at myself for taking a wrong turn and feeling like garbage. Maybe this wasn't my race.
I kept weighing my options over and over in my head. I wanted to drop like nothing else. The previous day my friend Jesse had to tell the race officials he was dropping and said the worst part was admitting it. I jokingly said, "Yeah, it's kind of like breaking up. Nobody wants to actually say the words out loud."
Did I really want to say those words out loud? I wasn't injured, so I felt like I couldn't. Did I feel nauseous enough to drop? Oh, the internal struggle!
As I was battling my own thoughts, I saw two familiar figures: my husband Jason and my friend Jeremiah. I was so excited to see them. I told Jason I wasn't feeling well and heard crickets. Damn! He wasn't going to make this easy for me. I made a few other comments about not feeling well and going off-course. Again, more crickets.
I made a deal with myself. I would go to the start/finish, change my shoes, eat something, and see how I felt. If I felt good, I would continue on.
When I made it to the start/finish it was a huge boost to my well being. I heard several people shout my name and cheer me on. I changed my socks even though I knew they would get wet again. I ate salted potatoes, M&Ms, and a GU packet. I was starting to feel better.
I headed out on the second loop before I changed my mind. My mental strategy was to get through this loop by myself and run the last loop with Jason. I knew running with him, I could get through it.
Mentally, I started feeling really good and I was running well. The mud and water were even more fun the second time around and I got to the first aid station all smiles. I was really happy with my decision to continue on. I had my second wind and was going to finish.
In the next section, I fell apart again. I was feeling rough. Going through that section reminded me of the additional miles and messed with my psyche. It wasn't pretty, but I powered through this section and back to the start/finish line.
Here, Jason told me about the cutoff times. I knew I had 16 hours to finish the race, but I didn't think I would need that much time. With the additional miles I had added, I had to be aware of the cutoff.
The first half of the last loop went well. I kept a decent pace and was on track to finish within the cutoff. I told Jason to talk to me as a distraction. At the second aid station, I was feeling rough. My body ached and my feet hurt. I had roughly 8 miles to go and I was going to need every ounce of mental strength I had.
Jason told me I was doing well mentally. So what if I was fine mentally? I still hurt a lot! I was not very good company. Jason was smart and either kept quiet or said the occasional "I know," and kept going. I was far inside my own head, trying to will myself to move.
We made it to the final aid station and were still concerned with cutoff times. Jason's plan was to have one friend walk in front and another friend to walk behind to hopefully get me to walk faster. At this point, there was no running happening.
These were the longest 4 miles of my life, hobbling through those woods. But I knew I was close and soon I could stop. When we got to the top of the hill, I knew it was only a few hundred yards to the finish. Somehow I managed to pick up my feet and run. I ran into the finish!
I could finally stop! I ran in with only 8 seconds to spare. I was dead last and it felt awesome. I don't need to justify being last or even worry about it. I am very proud of myself for finishing and being able to get past that initial blow of going off-course. I did it.


Runner: Jose San Gabriel
Distance: 100 miles
Race: Tahoe Rim Endurance Run
Terrain: Trail
Placement: Last, 26 minutes before cutoff


Jose's Story


The Tahoe Rim Trail is known for being tough, due to the high elevation and the summer heat. As 106 of us gathered at the start line, I was very thankful to be there. After months of training, it was time.
I began at an easy pace, to ensure I felt good at 7,000 feet of elevation. Fortunately, the first mile was flat and allowed me to focus on the challenges ahead.
After the first climb, I downed some snacks and proceeded with the first run of the infamous Red House loop, with its steep descent. Fortunately, the loop did not feel as difficult as I remembered.
Once I got back to the aid station, I fueled up well. Because of permitting issues, the old section to Mt. Rose aid station from previous years was no longer part of the course and was replaced with a 9-mile section from Bull Wheel to Diamond Peak. That was a big concern, since I had not trained on the new section.
I had heard that the return climb from Diamond Peak to Bull Wheel was a beast, and that it would make the Red House loop look easy. Once I started the climb, it didn't look all that bad. But this section had a few false peaks, each of which was followed by a turn and the start of a steeper climb. Then another false peak, then another, even steeper climb!
The footing was very sandy, which made it even slower. Most of us would stop under small trees to catch our breaths, and then continue. The climbing seemed to take forever. It was two miles and about 1,800 feet of non-stop climbing. It made the Red House loop look like child's play.
I ran into Bull Wheel aid station and rested for a few minutes. I was only 32 miles into this thing, and I needed to recover. I continued and made the return trip back to Tunnel Creek, where I got weighed in. I was down a couple of pounds, and was cautioned to continue to eat and drink to avoid losing too much weight.
I started the climb toward the highest point on the course, Snow Valley Peak aid station, at nearly 9,300 feet of elevation. This was tough, with much of the climb without shade during a hot portion of the day. I was happy I didn't get an elevation headache.
On the long descent toward Spooner Summit and the start/finish aid stations, I was feeling hopeful. I would be reaching the halfway point of the race right on schedule at about 15 hours. That would give me a little cushion for the second, 50-mile loop.
It was almost sunset at this point, and many people were there cheering. 50-milers were finishing up, and we 100-milers were ready for a bit of rest and fuel, before the second half started. The 100-mile runners were allowed a pacer at this point for the final 50 miles. Well, I didn't have one! So I started the second half of the race alone.
I knew that I had to be mentally tough. This was the same 50-mile loop I would be repeating, but now I had to get through it with no sleep and no pacer, without getting lost and/or missing the race time cutoffs.
All was well until the second trip on the Red House loop. I took the descent nice and easy in the dark, lighted only by my single headlamp. It was much cooler now, and I was getting somewhat sleepy.
I got lost for a short time on the loop, but I stayed calm and back-tracked to where I had been. I made it to the Red House aid station. I finished Red House, then reached Tunnel Creek aid station. I drank some Starbucks Double Shot and Ensure, then resumed.
The climbs and descents to Bull Wheel and Diamond Peak seemed to take forever, now that it was pitch black. I was concentrating hard to find the course markers and avoid falling asleep on the trails. When I saw the first signs of sunrise, I perked up and started to sprint. I was now chasing race cutoffs!
I looked at my pace chart, which I always write on my left arm in Sharpie. It said I was getting close to the Diamond Peak aid station cutoff. I continued to sprint hard, but carefully.
I reached the aid station just before 7 a.m. on Sunday, thinking it was only seven minutes before cutoff. But since my pace chart writing had smeared, I found out that I had a 37-minute cushion.
With a renewed sense of confidence, I left for the second beastly climb to Bull Wheel. The second trip was better, even after 80.3 miles. It was much cooler and I knew how slow the climb would be. It took me an hour to get to the peak.
I reached Tunnel Creek, and then Hobart. I felt intact. I was happy to see the volunteers at both aid stations. They all said I was looking strong, which meant I looked better than I felt! I drank some strawberry smoothies, thanked the volunteers for being there, and took off for Snow Valley.
Upon reaching there, the Boy Scout troop was already starting to pack up. I was very thankful to still be going and knew that I just had to keep moving to get to the finish. After the final weigh-in (I was down six pounds), I started the long descent to Spooner Summit aid station, the final one before the finish.
The descent seemed to take forever. My feet were feeling every step. Then I got lost a few more times. Some of the trail mark ribbons were spread out, and I had to stop and go back and forth to make sure I was on the right track.
At 3 p.m., one hour before the final race cutoff and less than a mile from Spooner Summit, I got lost again. I told myself to calm down and continued looking for the course markers. I saw two hikers and asked for directions. Then I took off sprinting, with time getting short.
At the next aid station, I spent no more than one minute. One of the volunteers called the finish line on her cell, "The final runner is coming in." Hearing that was great!
I continued on, alternating between running and power walking, constantly catching my breath. I made the final turn, saw the finish line and yelled, "Is that it?"  I crossed the finish line with only about 26 minutes to spare before the final 35-hour cutoff. I was so relieved. I had somehow finished a tough race without a pacer.
I was the final (60th) finisher out of 106 starters. I was so happy to get my finisher's belt buckle. I was thankful to God for giving me the strength to do what I love, and for everyone's support and encouragement. I was happy to get back to the hotel and call my family to let them know that I finished.
Runner: Suzy Gutierrez
Distance: 100 miles
Race: Chimera Mountain Race
Terrain: Trail
Placement: Last, 40 minutes before cutoff


Suzy's Story


A typical running week for me is anywhere from 45 to 65 miles, and sometimes up to 70+ miles. I was very fortunate to have done most of my training runs on the Chimera course. However, I don't train alone on trails because I am a wimp and scared of mountain lions.
In the first 5 miles, I felt awesome. In fact, I felt awesome until 40 miles. I had an excellent groove and a pretty good pace going up to Trabucco. I said to myself, "Man, this is great! I cannot believe how great I feel!" Right when I reached Santiago Peak, I started feeling crappy.
After 83 miles, I needed to climb 6 miles to the top of Main Divide, and then another freaking climb to the top of Horsethief. I felt beyond miserable. My feet were in terrible shape, but the real problem was the weather.
I had left my rain coat jacket along with my beanie and poncho with my first pacer. That was a really bad choice. The winds started to really kick in, and so did the rain. The cold was just unbearable. I had a couple layers on me, but not enough to keep me warm or dry. My only thought was to make it to Trabucco, hoping they could help me. I was 4 miles away.
My body was in really bad shape and I fading out terribly. I started shaking uncontrollably and breathing hard. I made it to Trabucco and they took me in immediately. I spent about 30 to 40 minutes there, while the runners behind me caught up. I didn't care about much, other than just staying near the heater.
At my lowest point I wondered, "Why am I doing this?" But there was also a tiny voice in back of my head saying, "You can do this!" It was way in the back.
I thought about my friends and family cheering me on and believing in me. I was here to conquer the distance. Not for time, but the distance. I had always dreamt of running this distance. And here I was, running the Chimera 100. I was not about to let this dream slip out of my hands. And quite frankly, I had paid $230 to run this damn thing.
My only companion on the lonely trails was God. I talked to him and focused on why I was doing this: I had promised my dad that I would. He was supposed to see me finish, but he passed away. He was here in spirit.
When I thought about quitting, my pacers rolled in. They said things like, "I didn't come all the way here to see you quit!" Both of them were very encouraging, but not always nice. Sometimes I needed a kick in the butt. I would not have finished if it weren't for my pacers. I owe them a lot.
I am sure my dad is really proud of me.

    

Happy Birthday!!!
    
Upcoming Delco RRC birthdays this week
:  Greg Brazill (Thu 1/26), Samantha Arland (Fri 1/27), Don Larson (Sun 1/29), Joan Boselli (Mon 1/30), Rose Miller (Tue 1/31).  Stay young by joining us on one of our many Fun Runs and make new friends.

 
 
Book Club
 
Next meeting will be Mar 4th at 2PM.  It will be held at Bill and Deb's home, 621 Sutton Avenue, Folsom, 19033.  Below is a list of the next six books that will be discussed in 2012.

 

Mar 4th - The Red Garden by Alice Hoffman. 2011.  The Red Garden introduces us to the luminous and haunting world of Blackwell, Massachusetts, capturing the unexpected turns in its history and in our own lives.
     In exquisite prose, Hoffman offers a transforming glimpse of small-town America, presenting us with some three hundred years of passion, dark secrets, loyalty, and redemption in a web of tales where characters' lives are intertwined by fate and by their own actions.
     From the town's founder, a brave young woman from England who has no fear of blizzards or bears, to the young man who runs away to New York City with only his dog for company, the characters in The Red Garden are extraordinary and vivid: a young wounded Civil War soldier who is saved by a passionate neighbor, a woman who meets a fiercely human historical character, a poet who falls in love with a blind man, a mysterious traveler who comes to town in the year when summer never arrives.
     At the center of everyone's life is a mysterious garden where only red plants can grow, and where the truth can be found by those who dare to look.
     Beautifully crafted, shimmering with magic, The Red Garden is as unforgettable as it is moving.

Emily and Einstein by Linda Francis Lee. 2011.

Travels with Charlie: In Search of America by John Steinbeck. 1980.

 

Look at Me by Jennifer Egan. 2002.

Knockemstiff by Donald Ray Pollack. 2008.
 
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