IN THIS ISSUE
Prediction Run Results
Race Results
Interval Training for Newbies
Upcoming Races
WDF
Birthdays
Cliff Young - Ultra Badass
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Janet Smith
 
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Delco RRC Update8/16/12
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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.
 
NOTE:  At the end of this email I have placed a story that contains language that some may find inappropriate.  Do not read this story if you are one of those that may be offended.  This story is meant to be both fun and inspirational.  The story name is Cliff Young - Ultra Badass. You have been forewarned.
 

Do Something Today   

 

  

 

With this quote in mind: The time to do that is now.  A friend posted this recently; "Do you remember the last time you said to yourself  "Gee, I wish I didn't workout today."  Yeah, me neither.  Nobody ever says that. Ever!  Let your body thrive while playing.  Let your mind remember playing.  Let your heart sing while playing!  GO PLAY!!!!"  Come out to a one of our many Fun Runs, play, you'll thank yourself later.


Swarthmore Fun Run - Every Wednesday - Our Most Attended Fun Run!
 
44 runners and walkers joined up at the Swarthmore Fun Run last night. 22 people went to Swarthmore Pizza after the run to enjoy good food, drink and friends.  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/walk and to eat. 

 

Prediction Run at Swarthmore - Partial Results
 
The Running Place and Brooks Shoes held a Prediction Run at Swarthmore last night.  The winner received a pair of Brooks running shoes and the second and third place finishers received a tech shirt. Now I wasn't paying close attention to the results so I didn't get the 3rd place finisher's name, sorry about that.  The second place finisher, I think, was Gary Klein.  The first place finisher I am sure about. That was Frank Durso who we believe has a chip secretly embedded under his skin.  Frank finished within one second of his predicted time.  Congratulations Frank and to everyone that participated in the prediction run. 

 

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

 

Bald Bear Sprint Triathlon - 7:21:12

 

?? - Ted Jones - 1:13:31 (2nd in age grp)

 

MascomaMan Triathlon, Enfield, NH - 7/28/2012

 

45 - Paul Randolph - 5:13:43 (2nd in age grp)

 

Half Wit Half Marathon - 8/12/12

 

45 - Paul Randolph - 1:56:41 (2nd in age grp)

17 - Julian Randolph - 2:55:56

Steelman Sprint Triathlon - 8/12/12

 

?? - Ted Jones - 1:11:47 (1st in age grp)  

Interval Training For Newbies

 

by Jordan Shakeshaft

www.greatist.com/fitness/interval-training-for-newbies/#

 

Whoever said slow and steady wins the race didn't have a full-time job, a slowing metabolism, and an endless to-do list. When it comes to staying in shape on a tight schedule, there's no fairy tale solution, but there might just be a practical one: interval training.

 

Research suggests that by alternating bursts of high and low intensity activity, interval training can super-charge fat-burning, boost metabolism, and improve cardiovascular fitness [1][2]. These dynamic workouts require no fancy equipment and can clock in at just 15 minutes a pop (consider how long we spend hitting the snooze button every morning). Intervals are also ideal for keeping workouts fun and varied and, since speed and resistance can be easily adjusted to meet any skill level, they're very newbie-friendly.

 

Sound too good to be true? The Greatist team zipped over to Crunch Fitness - Union Square, where Master Trainer Jennifer Cassetty invited us to test three interval workouts, each tailored to fit our testers' varying fitness levels. Read on to get some programs, takeaways, and tips on revving things up with intervals.

 

Beginner Program

[4-minute warm-up]

2-minute walk

2-minute jog

1-minute run

Repeat 3 times through

[5-minute cool-down and stretch]

 

What our Greatist tester, David, had to say: "I don't run often (read: almost never), and while I enjoyed the program, I had a bit of trouble adjusting my stride to fit the different paces." What David recommends: "Start small and work your way up. I felt great even though the runners next to me absolutely smoked my workout. It was an awesome feeling afterwards. I definitely got a good workout."

 

Intermediate Program

[5-minute warm-up]

30-second walk

1-minute sprint

1-minute incline lunges on the treadmill

Repeat 6 times through

[5-minute cool-down and stretch]

 

What our Greatist tester, Leah, had to say: "As a distance runner, I usually just set the timer on the treadmill and go. With interval workouts, you need to pay attention to the clock the entire time, especially when the intervals are short." But the time flew by, Leah said, and she liked being in control of her speed and incline: "It's a great way to track your progress."

 

Advanced Program

[5-minute warm-up]

1-minute sprint, 1-minute jog

2-minute sprint, 1-minute jog

3-minute sprint, 1-minute jog

2-minute sprint, 1-minute jog

1-minute sprint

[5-minute cool-down and stretch]

 

What our Greatist tester, Derek, had to say: "Interval training is fun because there's never enough time to give up. There's always a break coming in just a few seconds, so you can push yourself to the brink knowing there's an opportunity to breathe (literally) afterwards." Why keep it up? "At least for me, it's an effective way to maximize precious gym time. Plus, when I'm done, I always feel like I've accomplished something instead of just slogged through it." In a recent post, Derek shares his favorite interval workout.

 

Tips From Our Expert

Ready to give intervals a try? Consider Cassetty's quick tips for a safe and effective run:

 

Foot Action. Most sneakers are built to last up to 500 miles before the shock-absorbent foam breaks down. Keep feet happy and healthy by replacing them as often as needed (usually after about 6 months).

 

Stride Right. A stride that's too short or too long can lead to repetitive stress injury. How to know what's just right? When running with the proper stride length, the feet should land directly underneath the body. If the body appears to bounce, take that as a sign the stride is too short.

 

Mind the Incline. Hills (artificial or not) can add strain to the knees. For those attempting incline lunges, be sure to take a big enough step forward that the knee stays directly over the heel, which will minimize knee strain.

 

Balancing Act. For a 5-day-a-week workout schedule, try intervals for 2 of those days and steady state cardio for the remaining 3. A balanced mix keeps the cardiovascular system working efficiently.

 

Mix it up. The beauty of intervals is their built-in variety. If the above programs need a little kick, try adding a lateral shuffle (be careful when trying on the treadmill) in order to work different joints and challenge muscle memory with new movement patterns. Tired of the treadmill? Hop on a bike or an elliptical instead.

 

Loosen up. High-intensity exercise demands a proper warm-up, cool-down, and post-run stretch session. Be sure to focus on the main muscle groups worked, holding each stretch for 10 to 15 seconds a side, then repeat.

 

Think Big. Intervals are all about progression. Aim for a 10 percent increase each week- whether that's increased speed, resistance, or duration. "The point is to take you out of your comfort zone, so if you don't feel like you're challenged, move on," Cassetty says.

 

Be committed. As with any new workout, patience is key. Some interval converts might see results as quickly as 2 weeks in, while others might need 12. Train hard and take pride in keeping track of your progress!

 

Works Cited

1.  High-intensity intermittent exercise and fat loss. Boutcher, S.H. School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, Australia. Journal of Obesity. 2011; 868305. []

2.  Metabolic profile of high intensity intermittent exercises.. Tabata, I., Irisawa, K., Kouzaki, M., et al. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. Medicine & Science in Sports & Exercise 1997 Mar;29(3):390-5. []

 
Upcoming Races this Week

 

Thursday, August 16, 2012 
7:00 PM 
6th Annual Third Thirsty Thursday 
5K Races (4/19, 5/17, 6/21, 7/19, 8/16, 9/20 - Sep race starts at 6:45) 
Location: Trooper Thorn's Irish Beef House, 451 Morgantown Road, Reading, PA 
Contact: Ron Horn 
Phone: 610-779-2668 
 
Saturday, August 18, 2012 
5:00 PM 
Washington Crossing 15k 
15K Race - Out-and-back along the Delaware Canal State Park towpath. 
Location: Rts 532 and 32, Washington Crossing, Pennsylvania 
Contact: Pat McCloskey 
 
Saturday, August 18, 2012 
8:30 AM 
Miles for the Mounted Patrol 
5K Cross Country Run and Walk 
Location: Carousel Park, 3700 Limestone Rd. (Rte.7), Wilmington, DE 19808 
Contact: The Friends of the Mounted Patrol 
Phone: 302-995-6556
 
Saturday, August 18, 2012 
8:00 AM 
Mount Cuckoo 15K 
1/2 Trail 1/2 15K Race 
Location: Stoudtsburg Village. Stoudtsburg Road, Denver, PA 17517 
Contact: Stephan Weiss 
Phone: 717-484-1127 
 
Sunday, August 19, 2012 
9:00 AM 
Radnor Red Run Steeplechase 
5K Steeplechase/Trail Race 
Location: Radnor Hunt Club is located at 826 Providence Road in Malvern, PA 19355 
 
Sunday, August 19, 2012 
9:30 AM 
Run4Sam '12 
4 Mile / 10K Runs and 2 Mile Walk 
Location: Grings Mill Park (across from Penn State Berks), Tulpehocken Road, Reading, PA 
Contact: Peggy Reed 
Phone: 610-698-6165 
 
Sunday, August 19, 2012 
8:00 AM 
Ocean City Guts and Glory 5K 
5K Run - http://online.ccfa.org/site/TR/Race/Chapter-PhiladelphiaDelawareValley?fr_id=3360&pg=entry 
Location: Aquatic & Fitness Center - 1755 Simpson Aveenue, Ocean City, NJ 
Website: www.ccfa.org/
Contact: Dawn Halsey 
Phone: 215-396-9100

 

 
Delco RRC Women's Distance Festival - Registration is now open!

 

Save the date


October 6, 2012


Delco Road Runners Presents the 33rdAnnual

Women's Distance Festival

 

Online Information: www.womensdistancefestival.com

Questions:  Dawn Patterson, Race Director, Sunsetmk@aol.com

 

What:  A 5K Cross Country Run/Walk

 

When:  Saturday, October 6, 2012

 

Time:  10:00 a.m.

 

Where:  Rose Tree Park (rain or shine)

1671 N. Providence Road, Media, PA

 

Happy Birthday!!!
    
Upcoming Delco RRC birthdays this week
:  Dan Straube (Sun 8/19), Joe Freiberg (Tue 8/21).  Stay young by joining us on one of our many Fun Runs and make new friends.  
 
 
Cliff Young - Ultra Badass

 

WARNING! WARNING! WARNING!  This article contains language that some may find inappropriate.  If you are one of those that may be offended, do not read this article.  You have been warned.  For everyone else, enjoy.  View more like him at http://www.badassoftheweek.com/

 

Cliff Young  

 

Let me start with this: I hate running. Like, I really fucking hate it. I know some people out there can't get enough of that shit, and they dream of nothing more than chugging organic free-range veggie smoothies and talking about their ultra-rigid interval-training regimens while stair-stepping their way up around the outside of Sauron's Tower in Mordor, but as far as I'm concerned intense cardiovascular exercise is a torturous labor on par with the cruelest deviltries this side of some sadistic Spanish Inquisition asshole burning your eyes out with red-hot pokers and then spitting lemonade into the sockets to disinfect the wound. I mean, seriously, unless I'm stretching out a double in beer league softball or fleeing the crushtastic knobby tires of that self-propelled Mack Truck from Maximum Overdrive I'd just as soon strangle myself unconscious with a jump rope than put in the obligatory hour a day on the treadmill I need to ensure that I don't lose the ongoing World War I'm waging with my burgeoning love handles.

 

Despite my own aversion to the whole "one foot in front the other as rapidly as possible until your lungs shrivel into raisins which then subsequently catch on fire, your legs feel like they're made out of cheap post-consumer recycled rubber, and you wish nothing more than the sweet release of a swift death" thing, I have nothing but respect for those psychotic lunatics who pursue the sport (is that the right word for it? Runners seem to think so...) of Ultramarathoning. Ultramarathoning, for those of you who lack the ability to process compound words, are like regular marathons, only FUCKING ULTRA. In its purest form, Ultramarathoning is basically just a bunch of human-looking robots running as fast as they can forever. Races don't go around a track, they span ZIP codes, and they aren't measured in meters, they're measured in how many DAYS it takes you to finish the course.

 

Arguably the toughest ultramarathon ever conceived in the black recesses of some running-obsessed sadist's disturbed mind is the Westfield Sydney to Melbourne Ultra Marathon - a 566-mile foot race that started in a mall parking lot in Sydney, Australia, and ended in another mall parking lot in Melbourne, a good 875 kilometers away.

 

Google seems to believe that, barring any sort of sleep or exhaustion or Australian wildlife-related horrible death along the way, your average jackass should be able to walk this brain-crushingly obscene 566-mile course in 185 hours - about 8 days. Now, around the time of the 1983 edition of this yearly race, your average world-class uber-android athlete could complete this course by running the equivalent 21.6 marathons back-to-back-to-back over the course of 7 days, with a daily regimen of sprinting for 17 hours straight, sleeping for 7, then getting back up and doing it again the next morning. It's a race so fucking excruciating that you couldn't have it as an Olympic sport because if you were going to host the Games in London you'd have to start at the base of Big Ben, run all the way to the Eiffel Tower by way of the Chunnel, turn around, come all the way back, touch the base of Big Ben again, then make a left and sprint to the finish line at Stonehenge before both Bob Costas and Dan Patrick completely lose their shit from lack of sleep and start devouring each others' brains on national television. It's the Boston Marathon if the Boston Marathon ended in Richmond, Virginia. It's a foot race so goddamned intense that the purple line representing the course is still clearly visible when you zoom all the way out on Google Maps. Fuck, I get tired after playing NHL hockey on the Xbox for five or six hours in a row, and that rarely involves any physical activity more strenuous than repeatedly moving one or both of my thumbs a fraction of an inch.

 

As you can probably imagine, the $10,000 grand prize drew elite athletes from across the world, each seeking not only the cash, but the pride associated with winning the most intense physical test of physical endurance human civilization has ever offered. Tough, dedicated guys in their 20s and early-30s, in the prime of their lives, hardened by years of training into perfect physical specimens, most of them decked out in top-of-the-line aerodynamic racing gear and $400 running shoes provided by wealthy global corporate sponsors like Nike, Reebok, Adidas, and New Balance (just kidding, nobody wears New Balance haha).

 

And there, standing amid the greatest runners the world had to offer in 1983, was this guy:


Cliff Young 2

Cliff Young was a toothless 61 year-old potato farmer from Beech Forest, Victoria, who'd lived in a one-room bark hut with six brothers and sisters during the Great Depression and showed up to the starting line of the race in overalls and rain boots. The assembled media took one look at him, shoved a microphone in his face, and asked him what it was going to be like when he keeled over and died of a massive heart attack a hundred and fifty meters in to the 875-kilometer race.

 

He told them, "I grew up on a farm where we couldn't afford horses or four wheel drives... whenever the storms would roll in, I'd have to go out and round up the sheep. We had 2,000 head, and we have 2,000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I'd catch them. I believe I can run this race; it's only two more days. Five days. I've run sheep for three."

Ok, whatever, old man, good luck with that.

It also didn't help his case when the starter's pistol went off and this guy started running like this:



The field blew him off the line like an '87 Camaro drag racing against the Amish. The pack traveled dozens of miles in the first day alone, pounding their pavement with the ergonomic soles of their cross-trainers while this old geezer shuffled along like a dumbass in his Wellington gumboots, his pace nowhere near that of the elite ultramarathoners who by this point were tens of miles down the road away from him.

 

Then night came. Exhausted from 17 hours of pushing their bodies to the limit, the racers all made camp by the side of the road and went to sleep.

 

All of them, that is, except Cliff Young.

 

You see, it turned out that when Cliff Young said he chased sheeps around his farm for three days, he meant he'd single-handedly manually herded a flock of frightened ruminants across 2,000 acres of farmland for three days straight without stopping or sleeping.

 

When the rest of the field woke up the one morning and saw the tiny shadow of a 61 year-old man shuffling along a few dozen miles down the road ahead of them, they realized they were in trouble. Cliff Young, an overalls-clad sexagenarian potato farmer who had previously been diagnosed with arthritis in most of his leg joints (he claimed he'd "ran it out... like running the rust off an old car") was beating the best athletes in the world - men more than half his age - in a sport that was exclusively dependent upon pushing the human body to the limits of its physical ability.


Surviving in hot chocolate and cups of water, Cliff Young shuffled down the highway for five days, fifteen hours, and four minutes straight. The media hype surrounding his ridiculous tortoise-and-the-hare bullshit was so intense that when Young jogged to the finish line in Melbourne he was greeted by TV cameras and a screaming horde of cheering fans.

 

He'd broken the all-time record for the Westfield Sydney to Melbourne Ultra Marathon. By two days. When he got the check for ten thousand dollars, he told the organizers he wasn't actually aware there was a prize for winning. Then he said he felt bad that he should get the prize money when everyone else worked just as hard as him, so he divided the ten grand equally among all the participants in the race.


Cliff Young became a celebrity in Australia overnight. Six-Day races were named after him. He married a 23 year-old Aussie babe with daddy issues (they divorced five years later... shocking, I know). Athletic trainers started studying his running style, eventually deciding that while it looked ridiculous, the "Young Shuffle" was actually one of the most efficient ways to travel while conserving the most energy - three other athletes used the technique to win the race in subsequent years.

 

Young continued running, setting six outdoor world endurance records despite the notable handicap of being basically old as hell. At the age of 63 he ran 150 miles in a 24 hour period. In 1997 he tried to circumnavigate Australia to raise money for disadvantaged homeless orphans, but the 76 year-old had to drop out after just 6250 kilometers (3,800 miles, or roughly the distance from Key West, FL to Whistler, BC) when his only crew member (a trainer who, by the way, was making this trip in a car) passed out from illness. In 2000, at age 79, he became the oldest man to finish a six-day Ultramarathon, and he did it while he was dying of cancer. He passed away in November 2003, at the age of 81, still running his family farm. He had run over 20,000 kilometers during his racing career. It is said that never kept any of his prize money, instead donating it to charities or giving it to friends as gifts.

 

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