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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.
With this quote in mind: So maybe you are one of those people that have trouble doing things for yourself so that is why you can't find the time to come out to a Fun Run. Yet if it was to do something for someone else or something else, you'd be the first to sign up. Well, the ground needs you. It actually misses you. Come join us at one of our many Fun Runs. I have an attendance sheet that I like to keep as proof to the ground how much it is liked and needed. Don't disappoint the ground or yourself. You'll feel better about yourself, you know you will.
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| Swarthmore Fun Run - Every 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. Remember, you don't have to run to join us for dinner. Come on out and join in the fun. All abilities are welcome.
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| 40th Anniversary - DELCO RRC |
The Delaware County Council will be recognizing Byron Mundy and Delco RRC for promoting a healthy lifestyle through running for the past 40 years. The Council will do this at their Wednesday 02/29 meeting at 10am. The meeting will be held in the County Council Meeting Room in the Media Borough Courthouse 201 West Front Street, Media, PA 19063. They plan to present certificates and take photos. In addition to Byron and our current club president, Diane Lista, they have invited as many of the club members that would like to attend the meeting.
The first Delco Road Runners Club fun-run was held at the Springfield Public Library at 4 pm on Sunday February 27, 1972 (not the 29th). About 15 people attended. SInce then more than 10,000 different individuals have participated in our non-competitive fun-runs, which are now held weekly in Springfield, Collingdale, Swarthmore, Media, Havertown, and Ridley Creek State Park. For more information visit our website at www.delcorrc.com. The Delco RRC motto is "Run for Fun and Fitness."
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| What is New? |
Check out our website at www.delcorrc.com and see what is new on our homepage. There is now a calendar of events. If you have any ideas, feel free to send them in. Amy Binder got me interested in trying Google Calendar which in turn led to this new addition. Thoughts??? Let me know at info@delcorrc.com.
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| Minimalist/Barefoot Running - A Spoof |
I think you will enjoy this. Whether you are a proponent of barefoot or minimalist running or not. This guy has a fun take on the subject.
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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
Shiver By the River 5K - 2/12/12
32 - Jup Gill - 22:22
33 - Davin Mundy - 22:59
Shiver By the River 10K - 2/12/12
36 - Katie Douglas - 48:08
51 - Kevin Cetroni - 49:58
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The Running Place
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Come join us on Sunday, February 26th for a day of fun & fitness!
10:00 am - Fun Run of either 3- or 5-miles followed by breakfast goodies from Great Harvest Bread Company.
11:15 am - Free Chi Running and Chi Walking information session presented by Marisa Leva. Chi Walk/Run combines the principles and focus of T'ai Chi with running and walking to lower impact and make running and walking safer and more fun!
But, you don't need to know T'ai Chi to enjoy the benefits of Chi Running and Chi Walking. Marisa is a Certified Chi Running and Chi Walking Instructor. She also has 28 years experience working in healthcare and wellness as an Occupational Therapist and Certified Hand Therapist.
11 am - 4 Pm - Store Open with Brooks shoe reps on hand with giveaways and shoe advice. HOURLY RAFFLES - no purchase necessary to enter! SHOP SUPER SUNDAY SALES!
And, remember, Delco RRC members always receive a 10% discount off their shoes.
Hope to see you soon!
Pattie
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The Running Place
610.353.8826 (ph)
610.353.8829 (fax)
www.therunningplace.com
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The Thousand Cuts Fitness Program
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Post written by Leo Babauta
www.zenhabits.net
I've trained for marathons, triathlons, 10Ks, a 13.5-hour challenge, Ubanathlons, and more. But my favorite fitness program isn't one where you train for a major event.
It's where you get fit by a thousand little actions.
When the actions are tiny, they are easy. You have no excuse. You can do them anywhere, all day long.
I fold fitness into my life, like blueberries into batter, and it becomes a part of the recipe, not just a topping.
If you haven't found a way to get fit, try the Thousand Cuts Fitness Program. There is nothing better for those who don't have the time.
Here's how it works:
1. Right now, do something that only takes 1 minute. It might be a few pushups, bodyweight squats, an attempt at a pullup, a few lunges. You have time to do 1 minute.
2. In an hour or so, go for a walk if you can. If you're in decent shape, make it a fast walk. Add some hills for challenges. If you're not in good shape, just walk. Later, add some spurts of fast walking.
3. Later in the day, do a few more 1 minute activities.
4. Gradually build the 1 minute activities into 2 or 3 minutes. Then 4 or 5 of them. Add more of them throughout your day.
5. As much as you can, turn the activities into play. Throw your kids around. Run through a park and climb trees and benches. Race people. Play a sport.
6. Get a pullup bar for your home. Every time you walk by it, try to pull yourself up. If you can do pullups, do a few, or 10, every time you pass the bar.
7. Get a kettlebell. Swing it a few times a day.
8. Run places. Walk places quickly.
Always be active. It's not hard, if you do it in tiny bits. You can't say no to 1 minute, or even just a few seconds. And if you do a thousand of them, you'll be fit.
Fitness is a part of my life now, but it wasn't when I started. I did it in little bits, without designating a certain time as "workout time". My whole life is workout time..
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Workouts May Not Be the Best Time for a Snack
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By Gina Kolata in NY Times Health
A few weeks ago, a friend showed up for a run with a CamelBak - one of those humplike backpacks with a tube that allows you to sip liquid - and a belt containing food to eat along the way. Every 20 minutes or so as we ran, he stopped to eat and drink, sprinting afterward to catch up.
Now that is unusual, I thought. Does it really help to eat so often during a 16-mile run?
Certainly a lot of athletes believe they need constant nourishment. My friend and running partner Jen Davis, who has entered more races and run more than I ever have, once went on a 30-mile training run with a guy wearing a CamelBak and bearing snacks. He stopped every 20 minutes along the way and then, about halfway through the run, pulled out a turkey sandwich.
"I'm not sure if he ever actually ran an ultra race," Jen said. "He may have gotten injured after carrying that heavy pack on those long runs."
There is no end to the crazy foods people will eat at endurance events. At the J.F.K. 50-Mile in Maryland, boiled potatoes and chicken broth are provided at aid stations. At the Rocky Raccoon Endurance Trail Run in Texas, runners can choose rice and beans or pasta, along with snacks like pretzels, cookies and candy.
At a 100-mile bike ride my husband and I have done several times, pumpkin pie is offered about 25 miles from the finish line. (My husband tried it one year and felt ill the rest of the ride.)
For the athlete determined to munch on the go, there are shelves worth of prepackaged "energy gels" and bars, even jelly beans, promising to raise performance.
But most athletes are not running 30 or 50 or 100 miles, nor are they doing the equivalent amount of exercise in another sport, like cycling or swimming or skiing. So most of us really do not need to keep eating during a race to maintain energy and stamina, said Nancy Rodriguez, a sports nutritionist at the University of Connecticut.
Dr. Rodriguez reviewed published studies on nutrition and performance as part of a group of experts who wrote a position paper on the topic for the American College of Sports Medicine. Runners, for example, competing in a 5- or 10-kilometer race, she said, "don't need the CamelBaks and don't need to have that Hershey bar or Powerade or Clif shot."
Even athletes who are fast and competitive may not always need to eat during a workout. There's no set rule on what they should eat and drink before, during and after exercise, said Melinda M. Manore, a sports nutritionist at Oregon State University who was an author of the position paper.
"People have gotten the message that they have to eat something," Dr. Manore said. They guzzle an energy drink or eat a sports bar, but that doesn't help. And for the many who are trying to lose weight, the habit just adds extra calories.
What they need depends on what they ate before they started and how hard their workout is going to be, among other things, she explained. "If you can run six-minute miles or five-minute miles and you are going out for an hour, you do not need to be eating an energy bar during the workout," Dr. Manore said.
Moderate athletes need to eat and drink after the workout, she said, but a healthy meal with plenty of fluids is sufficient. Indeed, for most of them, the most common error is to eat too much.
Dr. Manore follows her own advice. She hikes for an hour in the hills every morning, four to five miles. All she has before she goes out is a cup of tea with milk.
But anyone exercising for two hours or more does need to get carbohydrates, the muscles' fuel, according to the position statement. That means eating before, and perhaps during, the workout.
Those who try to skimp can end up with a poorer performance, said Daniel Bernadot, a sports nutrition researcher at Georgia State University. A long workout, like a run that lasts more than two hours, is "an enormous drain on blood sugar," he said.
If the body runs out of glucose for fuel, it will start breaking down muscle, which is counterproductive. Dr. Bernadot's research indicates that athletes do best when they never let themselves have more than a 400-calorie deficit during the day. That is, if you expend 1,500 calories on a two-hour run, you offset it with at least 1,100 calories in food that day.
That means it is a disadvantage to eat most of the day's calories at one time - at night, for example. But athletes should make dietary changes gradually so their bodies can adapt to more frequent fueling, he said. Those who try sudden changes sometimes pay a price.
Dr. Bernadot tells the story of a distance runner who was doing well and felt great the morning of a big marathon. Before the race began, she saw her chief competitor put packs of a sugary gel into her running bra to eat during the race.
The distance runner did the same, even though she had never before eaten during races or long runs. It was a disaster: She had diarrhea during the event.
The gels "were anything but a competitive advantage," Dr. Bernadot said.
"You have to let your body adapt," he added. "And you have to find out what works for you."
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Upcoming Races This Week
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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
9th Annual Ugly Mudder
7 Mile Trail Run
Location: 143 Spook Lane, Reading, PA 19606
Contact: Ron Horn
Phone: 610-779-2668
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Collingdale 5K - Support Requested
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One of our club members, Paul Isaac is directing a race in Collingdale this April 15th. He is looking for support to help make this a great event for Collingdale. Collingdale used to have races years ago so its nice to see this event making a come back. Volunteers are needed for registration, handing out t-shirts, course marshalls and water stations. I'm sure others will be needed so you'll be seeing this request again.
Paul is also looking for volunteers to be on the Race Committee. Help him with doing some of the typical work that is needed in putting a race on. Helping with enlisting Sponsors, Ordering T-shirts and Award Medals/Trophies, etc.
The race is posted on our web site so if you don't want to volunteer and want to run (or do both), the info is there for you.
Reach out to Paul at 484-540-7192 or pauljisaac@yahoo.com.
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| Happy Birthday!!! |
Upcoming Delco RRC birthdays this week: Elizabeth Randolph (Thu 2/23), Jeanne Ciocca (Sat 2/25). Stay young by joining us on one of our many Fun Runs and make new friends.
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| 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 |
 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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