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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.
"With the proper motivation, that is, a good reason for wanting to do it, your mind can overcome any sort of adversity."
Franz Stampfl - Running Coach
With this quote in mind: What motivates you? Come join us at one of our many Fun Runs, we'll try to help you find your motivation if you need it. |
| Swarthmore Fun Run - Every Wednesday |
41 runners and walkers enjoyed the spring-like weather last night at the Swarthmore Fun Run. I didn't get the count but about 24 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 both to the run and to eat.
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| Thursday Night at Peace of Pizza |
A fund raiser is being held at the Springfield Peace of Pizza Thursday March 15th from 5 - 9 PM. 20% of the proceeds will go to the charity/benefit of the Collingdale 4th of July Association's fund for their Fireworks display.
Thanks
Paul Isaac
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| Spring Fling - DELCO RRC - Saturday 4/21 |
With Spring just around the corner, it is almost time for our annual Delco RRC Spring Fling. This year will be extra special as we will be celebrating our 40th anniversary.
The Spring Fling will be at Generations restaurant in Media on Saturday, April 21 at 6:30. It will be a buffet dinner with a cash bar or you may bring your own wine. The entertainment for the evening will be a murder/mystery dinner titled "Mummy Dearest."
Please join us for this fun filled evening. You can click the link below to register before April 17.
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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
Glassboro 10-Miler - 2/26/12
48 - Paul Isaac - 1:56:57
Athlete's Closet Winter Series 5 Mile Run - 3/3/12
50 - Bill Weber - 38:51
38 - Jackie Rosenberger - 39:35 (1st in age grp)
46 - Chrissy Ribble - 41:38 (3rd in age grp)
59 - Maryann Cassidy - 1:14:09 (2nd in age grp)
E. Todd Murray 1/2 Marathon - Lincroft, NJ - 3/4/12
48 - Paul Isaac - 2:35:43
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Caesar Rodney Team Members - IMPORTANT INFORMATION!
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Hi Delco RRC Caesar Rodney Team,
A message was sent from Lin-Mark Sports with a link to individual waiver forms. I hope all of you received, signed, and returned them. If you didn't receive the message, here is the important part.
Print out the attached waiver form. (Please click here http://www.lin-mark.com/ala/crteammemberwaiver.pdf) to access the waiver. (For some email programs you may need to copy/paste this link into your web browser)
2. Complete and sign.
3. Either scan and email to sdenardo@lunginfo.org, fax to Sue DeNardo at 1-800-584-0174, or mail to the address on the form.
4. All waivers must be received by Friday, March 16.
If you have any questions, please call Sue at 302-737-6414 X17. Thank you! See you in a few weeks.
I heard Chrissy Ribble got brownie points from race director.
If you have any questions, contact me or Sue DeNardo.
GO DELCO !!!!
Dennis Tate
dktate1@juno.com
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Volunteers and Baked Goods Needed - Tyler Trail Run March 31st
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The Tyler Trail Race has SOLD OUT. This is the 4th year in a row the race has sold out and this is the earliest ever that it has happened. Thanks to Race Director John Greenstine for making this happen. The proof of his hard work and dedication is shown in the numbers and the early sell out date.
Baked goods (home made or store bought) are needed to serve the volunteers and runners. If you like to bake and wish to donate your time and baking skills, please contact Shirley Weber at
weber720@comcast.net.
Volunteers to work the course are also needed. If interested, please contact Denise Burgese at d.nise@verizon.net.
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Get Ready to Run with a Dynamic Warm-Up
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Sent from Optimum Physical Therapy Associates, PC
719 S Chester Rd
Swarthmore, PA 19081
Ph 610-543-4605
Fax 610-543-4615
http://www.optimumpt.com
Get Ready to Run with a Dynamic Warm-Up
In 2007, USA Track and Field released a study suggesting no difference between groups that stretched or did not stretch prior to their running routines in the occurrence of injuries. However, it did conclude that if you had chronic injuries, were overweight or were increasing your mileage there was benefit achieved from static stretching. The study looked at static stretching whereby you place your muscle in a lengthened position for a specific amount of time, in this case 30-60 seconds. If you are trying to remain injury free, improve strength, agility and flexibility there is another option to the traditional warm-up widely used in the physical therapy world, known as a dynamic warm-up.
The dynamic warm-up or PEP (Prevent Injury & Enhance Performance) program was originally designed for soccer players in the late 1990s by the Santa Monica Sports Medicine Foundation. A dynamic warm-up has now come to the forefront in multiple sports. It has been shown specifically in the running research literature to improve sprint and distance performance such as improved race times and heightened energy efficiency.
So what does a dynamic warm up contain? The most important clarification is that
dynamic warm-up is using active ranges of motion in sport specific movements that
improves pre-activity flexibility. Does it matter if you are already "flexible"? NO. This is
"priming the pump" for your specific exercise, such as running. Dynamic warm-up can be integrated into your running routine after a low to moderate aerobic warm-up of about 5 to 10 minutes.
If you are someone who feels the need to include static stretching in your routine, do it after your brief warm up. Then break into a dynamic warm up routine for 5-10 minutes which will include movements for your legs mostly, but can also include trunk and arms as well. It is important to perform movements in forward/backward direction and in the lateral direction which is often overlooked by most runners. Anyone performing speed workouts needs to include some form of plyometrics before running. If you are an average runner, it is a good idea to do at least low impact plyometrics two times per week with your regular strengthening routines to help prevent injury, especially in your hamstrings and calves.
Here are some suggestions to include in your dynamic warm up. Each exercise can be
performed for 30-60 seconds at a time. Of course, start slowly and use caution if you feel discomfort. We suggest you check with your physician before starting this program.
* Shuttle runs: 20-30 ft performed forward, lateral and backward
* Agilities: Carioca/grapevine, skipping (forward and backward), figure 8 jogs, walking lunges, butt kicks, backward running and high knees
* Walking stretches:
Hip gates- with knee at hip height turn leg out to the side or across your body while
walking
* Toy soldier- kick leg with knee straight up and reach with the opposite hand towards the foot
outstretched in front of you
* Spiderman crawl- in hands and knees position, bring one foot up to shoulder height
into lunging position and then alternate legs
* Plyometrics: Double leg and single leg jumping such as jump rope, drop jumps off
Refer to the links below to help with correct form and to clarify the exercises.
http://smsmf.org/pep-program for the PEP program out of Santa Monica
Jessica Laniak, PT, DPT is with Optimum P.T. Associaties, In Swarthmoe, PA.
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The Running Place - Upcoming Events
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Moving Comfort Fit Fest
Moving Comfort celebrates 35 years supporting women! Join us on Wednesday, March 14 as we host a Fit Fest from 6:30-8 pm. Featuring bra fittings and 30% off Moving Comfort bras, sports massage with Roberta Kisebach, CMT, tips on how to start a walk/run or run program. Learn how to dress for any weather condition. Enjoy complimentary Beginner Running Class Registration Register today for the Beginner Running program starting Monday, March 26 from 6:45 pm to 7:45 pm. The class meets every Monday at 6:45 pm for eight consecutive weeks in front of the Ellis Athletic Center in Newtown Square. The class is open to anyone wanting to start a running program who has already worked up to a basic level of fitness. Cost is $50 and includes a GymBoss timer. Past participants can join again for $10 but must still complete a new registration form.
The Running Place 610.353.8826 (ph) 610.353.8829 (fax)
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Upcoming Races this Week
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Saturday, March 10, 2012
10:30 AM 1st Annual Sacred Heart Shamrock Shuffle 5K Run and Family Fun Walk Location: Sacred Heart School, 109 N. Manoa Rd., Havertown, PA 19083 Contact: Maria Pardini Phone: 610-960-6638 Saturday, March 10, 2012 9:00 AM 27th Annual Leprechaun Run 5 Mile Run and 2 Mile Fun Walk - Benefiting Special Olympics of Philadelphia. Proceeds from the Leprechaun Run will support an organization that inspires hope and change for individuals with intellectual disabilities in the Philadelphia region. Location: Martin Luther King Drive (West River Drive) at the Philadelphia Art Museum Contact: Tony Covington Phone: 215-671-5063 Sunday, March 11, 2012 11:00 AM 22nd Annual Shiver by the River Legendary 5K and 10K "No Frills" Winter Race Series - Dates are 12/11, 1/8, 2/12 and 3/11 Location: Jim Dietrich Park, Muhl Twp, Reading, PA Contact: Pagoda Pacers
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My Life On the Run - Bart Yasso
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Wednesday, March 28
7:00 - 8:30 p.m.
The Conference Center at Penn State Great Valley
30 E. Swedesford Road, Malvern, PA 19355
Runner's World's Chief Running Officer, Bart Yasso, whose running has carried him through over 1,000 races across all seven continents, talks about the rewards and challenging of running and offers practical advice on becoming a runner for life. Dubbed the "Mayor of Running," Bart Yasso is one of the best-known figures in the sport. During his talk, Bart will share why he started running competitively, how it changed his life, and the running adventures that have taken him through heatstroke, frostbite, heartache and triumphs.
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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: None this week. Stay young by joining us on one of our many Fun Runs and make new friends.
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Book Club
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Next meeting will be Apr 15th at 2PM. It will be held at Marcy Harper's home. Below is a list of the next four books that will be discussed in 2012.
April 15th - Emily and Einstein by Linda Francis Lee. 2011.
He was a man who didn't deserve a second chance. But he needed one...
Emily and her husband Sandy Portman seemed to live a gracious if busy life in an old-world, Upper West Side apartment in the famous Dakota building. But one night on the way to meet Emily, Sandy dies in a tragic accident. The funeral isn't even over before Emily learns she is on the verge of being evicted from their apartment. But worse than the possibility of losing her home, Emily is stunned when she discovers that her marriage was made up of lies.
Suddenly Emily is forced on a journey to find out who her husband really was . . . all the while feeling that somehow he isn't really gone. Angry, hurt, and sometimes betrayed by loving memories of the man she lost, Emily finds comfort in a scruffy dog named Einstein. But is Einstein's seemingly odd determination that she save herself enough to make Emily confront her own past? Can he help her find a future-even after she meets a new man?
Travels with Charlie: In Search of America by John Steinbeck. 1980.
Look at Me by Jennifer Egan. 2002.
Knockemstiff by Donald Ray Pollack. 2008.
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| 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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