York Road Runners Club

PO Box 2841
York, PA 17401
717.843.0091
patti@starinc.com 
                                                    Located in York, PA, the YRRC and its 400+ members welcome all runners of every ability! 
  • Who Are We?
  • Joining
  • Race Calendar
  • Volunteering
  • President's Column
  • 97-98 Winter Series
        Results from 1st 3 Races
  • Marathon Training Pgm
    •  

    NEW!

  • 21st SMITH BARNEY

    •    York White Rose  Results
  • York County High School

    •     Runners kick butt post season!
  • Adopt-A-Highway
  • Dry Goods for Sale
    • NEXT CLUB EVENT:
    1998 YORK ROAD RUNNERS / BUD LIGHT WINTER SERIES
    Click above to see complete details details of all six races!
     
    LAST CLUB EVENT:
    Nov. 8,  21st SMITH BARNEY WHITE ROSE RUN
    A huge success with 223 finishers!
    Julie Bowers & John Mwai reign as champions
     
    SPECIAL THANKS:
    to club founding member and ultimate sponsor of club events,
    Click logo below to see the latest in running and sports accessories!
     
     
    This page last updated January 13, 1998.
    Internet and World Wide Web access courtesy of  Star Systems Engineering, Inc.  
    Who Are We?

      
    The York Road Runners Club has a membership of over 400 people in southcentral Pennsylvania. The YRRC is dedicated to promoting running, racing, and healthy living in York County. The Club supports and sponsors over 20 races and events each year and prints six newsletters/year to keep you informed about upcoming events. So come on join the pack! See you on the roads! 

    P.S.-We meet every Wednesday at 5:45 PM behind the Colonial Shopping Center (across from the York Hospital)
      
    Joining
    Contact: Bobbi Kehr 717.741.3836 

    Membership Dues 
    Individual: 1 yr. = $7 , 2 yr. = $13,  
    Student: 1 yr. = $5, 2 yr. = $9,  
    Family: 1 yr. = $9, 2 yr. = $17 
    High School Seniors receive free membership!
    1998

                  January 
    *WRIGHTSVILLE 10K, 1pm, Jan. 11, The Radziewicz's, Wrightsville, , PA, 717.252.1210 

    *MANCHESTER 10K, Jan. 31, 10am, Northeastern H.S., Mt. Wolf, PA,  
    Dave Black, 717.767.1402 

    Shiver by the River #2 10K/5K, Jan. 4, Reading, PA, Ron Horn, 610.779.2668 

    Great Valley 5/10 Milers, Jan. 18, 2pm, Chambersburg, PA, 717.261.9504
                   February 
    *JACOBUS 5 MILER, 10am, Feb. 14, Jacobus , PA, Barb Black, 717.755.4248 

    *INDIAN ROCK 10K, Feb. 28, 10am, Indian Rock E..S., York, PA,  
    The Schaffstall's, 717.755.6806 

    Shiver by the River #3 10K/5K, Jan. 4, Reading, PA, Ron Horn, 610.779.2668
                   March 
    Shiver by the River #4 10K/5K, Jan. 4, Reading, PA, Ron Horn, 610.779.2668
                   April 
    *LADY WHITE ROSE 5K, York, PA, Bobbi Kehr, 717.741.2782 

    Penn Relays 20K, Apr. 19, Franklin Field, Phila., PA 

    Narbeth 5 Miler, Narbeth, PA
                   May 
    *York Hospital Fete 5K, York Fair Grounds, York, PA, Dr. Bob Elser 

    Broad Street 10 Miler, Phila, PA 

    Phila. Bar Assn. 10 Miler, West River Drive, Phila., PA
      
    Marathon Training Program
    WEEK: MON      TUES      WED         THURS          FRI       SAT     SUN          REMARKS 

    JUNE 30 

    1:     x-train     1 hour easy  3 medium/ tempo 5* easy   3 REST   0      long 6/10* pace 5 easy= 15 -30 sec/mile slower than race pace 

    2:     x-train     1 hour easy  3 medium/tempo  5* easy    3 REST   0     long 7/11* pace 5 fast= 15-30 sec/mile faster than race pace 

    3:     x-train     1 hour easy  3 medium/tempo  6* easy    3 REST   0     long 5/8* easy 6 race pace= your planned goal mile for the marathon 

    4:     x-train     1 hour easy  3 medium/tempo  6* easy    3 REST   0     long 9/13* pace 6    8 min/mile = 3:30; 9 min/mile = 3:56 

    5:     x-train     1 hour easy  3 medium/tempo   7* easy   3 REST   0     long 10/14* pace 7   long runs get you to the finish line; rest days keep you healthy 

    6:     x-train     1 hour easy  3 medium/tempo   7* easy   3 REST   0     race 10-15K easy 7   If you feel fatigue on a particular day, shorten your run, or don't run at all. 

    7:     x-train     1 hour easy  3 medium/tempo    8* easy  3 REST   0     long 12/16* pace 8   Resume training according to schedule; DON'T try to make up for missed miles. 

    8:     x-train     1 hour easy  4 medium/tempo    8* easy  4 REST   0     long 13/17* pace 8   Make stretching a daily routine before, during and after any run!!!!! 

    9 :    x-train     1 hour easy  4 medium/tempo    9* easy  4 REST   0     long 10/12* easy 9   An asterisk * indicates an intermediate training level. Beginners, choose lower number! 

    10:     x-train    1 hour easy 4 medium/tempo    9* easy  4 REST   0     long 15/19* pace 9 

    11:     x-train    1 hour easy 4 medium/tempo   10* easy 4 REST   0     long 16/20* pace 10   After long runs, stretch thoroughly, enjoy a hot shower. 

    12:     x-train    1 hour easy 5 medium/tempo     6* easy 5 REST   0     race 20-25K easy 6   Hydrate with electrolytes and water until uric acid is flushed from your system. 

    13:     x-train   1 hour easy  5 medium/tempo    10* easy 5 REST   0    long 20 pace 10 

    14:     x-train   1 hour easy 5 medium/tempo     6* easy   5 REST   0    long 14/12* easy 6 

    15:     x-train   1 hour easy 5 medium/tempo    10* easy 5 REST    0     long18/20* pace 10 

    16:     x-train   1 hour easy 5 medium/tempo      8* easy 5 REST    0     race 10K easy 4 

    17:     x-train   45 min. easy 4 medium/tempo    6* easy 4 REST    0     long 8 easy 4 

    18:     REST: walk REST: walk or jog 4 X 400 on track OPTIONAL 5 slowly OPTIONAL 5 fast REST 0 OPTIONAL 6 slowly recovery is important: push fluids, stretch, DO NOT RUN if fatigued

    President's Message by Jeff Hines

    Lake Williams - Lake or Desert? Check it Out!

    Have you ever run around Lake Williams? Have you run around it recently? If you've been reading the papers you know that Lake Williams is nearly empty due to the current drought. So if you've run around the lake before, it's a whole new experience now. I understand that people have even run across the lake. I wouldn't recommend this, since you will end up getting stuck in the muck. This is the lowest the lake has been since it was filled with water in 1912 and you can see the remnants of the farms that once thrived there. If you want to check out the new scenery, you better hurry, because one really good rainfall and those old foundations may get covered back up for another 85 years.

    Winter Series - New and Improved!

    OK, so we're lying. It's the same great winter series you've come to love and enjoy. Of course, every winter series is unique. Will a race be snowed out? Will Wrightsville be flooded out? How long will Wrightsville be this year? (It's supposed to be 10K, but there's a +/- 1K allowance.)Will race director Dave find another hill to add to the course? Will Dover be runner friendly? Or will there be a howling headwind coming from the north? Will Spring Valley be a mud fest? Will we have to battle with hunters on the course? There's only one way to answer these questions and at the same time collect another race for the memory. Remember, it's the races run in adversity that you will remember the most! So come on out and run all 6 races!

    Elections Elections!

    No, not those goofy political elections, this is the club officers election. Your ballot is inside. Although you may notice that all of the offices are unopposed, please take a moment to fill out the ballot, especially the suggestions for activities that YOU would find enjoyable and rewarding. Your club is always trying to serve YOUR interests. Please give us your thoughts!

    Adopt-A-Highway

    Since 1994, the York Road Runners Club has faithfully been cleaning both sides of a 2 mile stretch of Grantley Road (between Country Club Rd., and George St.). Under the careful guidance of project initiators Jack Goodwin and Scott Madison, our commitment to keep the road clean has been met.

    The job can be completed by 4 people and takes only two hours of your Saturday morning. If we each take a turn, we will only have to pick up once every 20 years. Please participate if you can.

    Next Pick-up:
    Jan. 17, 98
    Call:
    Kathy: 225.6528
    or
    Jack: 755.4189

    York County High School Runners 
    kick post-season butt!

    Congratulations to all York County High School Harriers for showing the state how tough York County is!

    Listed below are highlights. (If we ommitted stellar performances, we apologize, please email us, and we'll add it!)

  • York Suburban Boys = District Champions & 5th in the State! (AA)
  • Central York Girls = 3rd in the District (AAA)
  • York Catholic Girls = 3rd in the District (AA)
  • Sean Nagorny & Jon Thelan = District Champions & 3rd in the State! (AA/AAA respectively)

    • Dry Goods for Sale

    Joe heidler notes that club gear is always for sale. Available items include: singlets, jackets, and painter's caps. The ever popular YORK logo singlets may be purchase at Greg Baum's Flying Feet Sport Shoes. If you have any ideas about what gear you'd like to see offered through the club, please contact Joe at: 717.845.4685.