The WC Press Running Issue - April 2016

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“Out on the roads, there is fitness and self-discovery and the persons we were destined to be.” –George Sheehan


COLUMNISTS Becca Boyd Diane LeBold Brad Liermann Dr Geoff Winkley DJ Romeo Published By... Mathers Productions 13 South Church Street West Chester, PA 19382 610-344-3463 The WC Press is a monthly magazine distributed free of charge to more than 250 businesses. For a free digital subscription, visit For more information about specific distribution locations, visit


Noting 15 17 21 37 41 51 55 57

Our no-nonsense table of contents

THE LOOK Get the best activewear at Chester County Running Store EMPLOYEE OF THE MONTH ACAC’s Personal Training Director Michael Wharton FAST AFTER FORTY Debunking the myth that getting older means getting slower THE MAKEOVER Find out how Avante Salon & Spa transform one lucky client OUTTA THE CHAIR AND ONTO THE TRAIL How Healthy Kids Running Series is teaching little kids big things BARTENDER OF THE MONTH Getting to know Moira Larkin at The Social Lounge A REASON TO RUN 18 races that benefit worthy causes PHOTO HUNT Can you find the seven differences in these two photos?





From the


“Mental will is a muscle that needs exercise, just like the muscles of the body.” –Lynn Jennings

Early this February, I developed a persistent headache, runny nose and constant fatigue. My response was to swig some NyQuil and shut out the world for twelve solid hours. I slogged through the other half of the day with doses of NyQuil’s orange counterpart every four hours and every form of vitamin C I could find; there was work to be done, and I wasn’t going to let a little cold get in the way. I pushed on. Two weeks later—after NyQuil had destroyed my sleep schedule but solved none of my problems—I got myself a muchneeded doctor’s appointment, where the physician took one look at my symptoms, put his stethoscope to my back and had me breathe deep. “Huh,” he said. “That sounds really, really terrible. What took you so long to come in?” I left his office with prescriptions for two inhalers, a nasal spray, steroids, antibiotics and some lovely, codeine-laced cough syrup. Turns out I was on the verge of pneumonia, so I spent the next few days sprawled on the couch getting caught up on season three of House of Cards. Despite my bevy of ‘scrips warding off the worst, nearly six weeks passed before I was back to 100%. During that time the same two thoughts plagued me: “Frank Underwood is a terrible human,” and, “Man, I miss running.” I don’t self-identify as a runner. With my flat feet and pronated ankles, I sure don’t look like one, either. Marathons are not in my future, and halfs sound only moderately less painful. Still, before I lost my ability to breathe, I was logging 12 miles a week, and my smartwatch and neon Nikes had me feeling pretty good about it. Most gratifyingly, I was recently able to pin a bib to my belly and trounce my little brother, Jimmy Schaffer, over the course of 3.1 miles. Sure, he’s 13, and sure, he ended up getting pretty darn sick by the middle of the next day, but I strongly believe kids need to learn to face failure—and boastful brothers—at an early age. [Editor’s Note: There’s your shout-out, Jimmy, now stop asking.] Oddly enough, the weeks I spent not running were the same ones I spent putting together this issue. While unable to do much more than waddle from bed, to desk, to couch, I was compiling stories of people twice my age who are running twice as fast (Fast after Forty, pg 21) and kids who stand only waist-high and would no doubt out-pace me (Outta the Chair, pg 41). My motivation to lace up and hit the pavement was at an all-time high. Finally, a week before we sent this issue to print, I was able to get a run in, and I’ve trudged my way through a few miles every day since. I’m not back to square one, but my stride has lost what little grace it once had and my legs and lungs are ready to quit midway through mile one. It’s frustrating yet rewarding, brutal but addictive. Maybe it’s my combative nature or something more primal about the human condition that finds the pain and strain so intoxicating; whatever it is, running continues to teach me lessons about perseverance, pushing my boundaries, and hard-earned rewards, lessons that extend to all facets of my life. So, despite the ache, despite the fire in my lungs, I push on.





photo Andrew Hutchins story Dan Mathers

Get the most out of your miles with performance athletic gear and running shoes from Chester County Running Store Athletic fashion has come a long way from the days or leg-warmers and spandex, particularly in shoe tech. If you’re considering getting into running, or if you’ve been casually logging a few jogs and want to up the ante, a well-fitted pair of running shoes is an absolute must. Today’s kicks offer a huge array of options, dependent upon foot width, stride style, arch and much more. The good news is that you’re not expected to do a whole bunch of research before mak-

ing your purchase (although a little never hurts), because Chester County Running Store have the knowledge you need. They’ll help you pick the perfect shoe for you and let you leave feeling confident in your purchase.

Look One: Nike Element 1/2 Zip $65 Epic Run Tight Printed $80 Free Run Distance $120

But, it’s not just shoes at CCRS— from head to toe, they’ve got you covered with top brands, and a variety of high-performance gear for runners (and walkers!) to make sure you’re getting the most out of your miles.

Look Two: Brooks Run Happy Smile Tee $34 Greenlight Capri $85 Launch 3 $100





Employee of the


PHOTO Andrew Hutchins

INTERVIEW Kate Chadwick

ACAC Fitness & Wellness Center’s Personal Training Director, Michael Wharton How long have you been with ACAC? Thirteen years. You’re going to have to bear with me, Michael—I’ve set foot in a gym approximately once, to interview someone. Oh, well, we’ve got to get you in here, then. I’m pretty active and fairly fit. Talk me into going to a gym instead of taking a walk after dinner. One of the things we really strive for is establishing relationships here. You’ll see lots of the same people at the same time when you’re here, and the exercise becomes almost secondary to the social atmosphere. You’re getting a great workout, but also having fun.

Do you have a fitness background? Yes, I have a bachelor’s in exercise science from West Chester University. I’ve been living and breathing this for a long time, and played sports my whole life. So it’s part of you? Yes, it’s part of my life, my routine. It’s like people who start their day with coffee. If you don’t have your coffee, it feels like something’s missing. That’s what it’s like for me and exercise. Does that happen with clients? For someone just starting out, they’re thinking, “You must be crazy doing this every day.” But two or three months in, they get some momentum, and start finding it’s become part of their day. They even find themselves exercising on vacation. What’s your exercise preference? I do a lot of resistance, CrossFit and elliptic training. I’m not a runner, per se. I have a football and baseball background. When I run, it’s because I’m trying to get someplace; not running for the sake of it, but I do fun runs with our team. How do you assess what I’d need to work on? We start with conversation: figuring out what the client wants to achieve. Then we discuss any past injuries, and have

you do basic moves to assess whether you can do them with or without compensation, and score you on that. The assessments are crucial, because overcompensation leads to injury. New members get a discover session, to try different aspects of the club and figure out what works. What do you when you’re off? A big passion is golf, I try to get out a couple of times a week. Then let me ask you this: is golf a sport or a game? If you’d asked me this nine years ago, I’d have said it’s a game. Now that I’m into it, I’d say it’s a sport. It’s both physical and mental. My wife makes fun of me, because even though I exercise for a living, I come home from playing 18 holes and I pass right out. What’s your favorite aspect of your job? How every day is different. I have fun with my clients, and hopefully they have fun with me. The relationship gives them motivation. If they miss a day, there’s accountability—I’m looking for them. I’ve attended social events and weddings of clients and they’ve attended mine. It’s like a family. That’s what it’s all about. If you’ve worked out hard and you’re laughing when you leave, I’ve done my job.





Tell Me something


Kate Chadwick takes a moment to spotlight local citizens for doing something swell.

Who she is: Donna Kostesich What she does: Donna is a volunteer at Family Lives On Foundation, an organization whose mission is to help continue family traditions for children who have suffered the death of a parent. According to their website, one in every 20 children experiences the loss of a parent before

the age of 16. Why she’s on this page: Family Lives On Volunteer Coordinator Christine Williams told us, “Donna has put many hours and a lot of heart into volunteering with us, and we appreciate having the opportunity to acknowledge her this way.” For seven years Donna has assisted with such things as participating in family interviews, as well as purchasing the items for packages for the children or getting donations, wrapping and packaging things, and writing notes to the recipients. What we like about her: She follows her heart. “When my kids were young, I did a good amount of volunteering in their schools. So, when they all graduated and went off to college, I started looking for other volunteer opportunities, preferably with kids,” Donna told us. “I came across an article about a fundraiser called Hearts for Megan. The proceeds from the fundraiser were to be donated to Mommy's Light Lives On, who work with kids whose moms were either deceased or in life-threatening situations, and helped them choose a tradition that they enjoyed doing with their moms while they were still alive. The kids continue to celebrate that tradition once a year, every year, until they turn 18. Eventually the organization started serving the needs of kids whose dads had passed away as well and become Family Lives On. What she likes about West Chester: Plenty. “My favorite place in West Chester is Éclat. The Insalata Alla Dina and the upsidedown pizza at Limoncello are always good, and I like Gemelli's for desserts,” Donna said. “And I recently took a little tour of the Sprout Music Collective, and am looking forward to going back.” Moral of the story: Think small... as in children. Donna started out volunteering on behalf of her own kids, and then expanded her time and talents into serving the children of others. “Family Lives On was pretty much a perfect fit for me,” she said. “Who wouldn't want to do something that might make kids a little bit happier? It makes me feel that I am getting to do something that really matters.” If you’d like more information about Family Lives On, including upcoming events, or to volunteer or donate, call 610-458-1690, or visit Do you know a WC resident who’s doing good things and deserves a little recognition in Tell Me Something Good? Let us know! Email details to




Forty Debunking the myth that getting older means getting slower by Jesse Piersol APRIL 2016 THEWCPRESS.COM




When Meb Keflezighi qualified for the Olympic marathon team in February, news outlets were buzzing about the numbers, and not just his 2:12:21 finishing time. He’ll be 41 years old when he runs in Rio de Janeiro in August, the oldest U.S. Olympic marathoner in history, with the race marking his fourth time competing in the Games. Meb isn’t alone. Stories abound of older endurance athletes who kick ass. Ultrarunner Dean Karnazes completed 50 marathons in 50 states in 50 consecutive days in 2006 at age 44. Triathlete Sister Madonna Buder (aka the “Iron Nun”) didn’t even take up running until she was 47, and at age 82, she set the record as the oldest finisher of an Ironman-distance event at Ironman Canada. And let’s not forget 60-yearold Ned Overend, who’s been tearing up the racing circuit since his 1990 UCI Mountain Bike World Championship title. Along the way, he’s earned a place in the Mountain Bike Hall of Fame, and most recently, claimed the overall win at the 2015 USA Cycling National Fat Bike Championships.

Ever since getting involved in competitive cycling in my early twenties, I’ve been fascinated by how age affects—or rather, doesn’t seem to affect—the performance of endurance athletes. What forces are at play in the physiology of the 40-plus athlete? Can we hold off the onslaught of years indefinitely? And how can we make the best use of the time we’ve got left?

The (Surprising) Benefits of Age “It’s not the years, it’s the miles,” Indiana Jones retorts after Marion Ravenwood comments on the adventurer’s weathered looks in Raiders of the Lost Ark. Tim Gresh, owner of Gresh Fit Performance Cycling and Biomechanics in West Chester, finds a different truth in Indy’s response. “When someone gets into an endurance sport like cycling, they start building a base,” he explains. “Over the years, they get bigger and bigger muscle reserves. As long as they’re training smart, and not overtraining, they just keep getting stronger. We call it ‘old man strength.’” One of the superstars on the masters racing team that Gresh Fit sponsors is John “The Diesel” Newton. At 64, John produces the highest sustained power output of anyone at Gresh Fit, generating 330-360 watts during the 20-minute field test. “A domestic pro racer in top form might produce 400-450 watts, and here’s John putting out 360,” says Tim. “With that kind of wattage, he’s one of the strongest 60-plus riders in the country. He’ll hold 27 miles an hour all day long. He’s fitter than he’s ever been in his life.” John’s fitness didn’t just happen. “When I first met him, he was a big guy, over 240 pounds, and was just getting back into riding,” Tim recalls. John signed up for a bike fitting at Gresh Fit and also started training with a power meter. “He kept working, putting more time and money into it,” Tim says. “And every year, he kept getting stronger and stronger on his field tests.”





Words of Wisdom Older athletes generally have access to two other key resources: time and money.

Training Tips from the Local 40+ Running Community

Tim asserts, “At that age, they have financial stability, with established careers. They usually have life stability too, with a spouse and maybe kids. They can take on cycling and have fun, unlike the 20-year-old, who blocks out everything else in order to focus on their sport.”

Members of the Wednesday Knights running group share their thoughts on training.

An accomplished lifelong road racer himself with a degree in exercise science, Tim observes the diverse paths that athletes travel on the journey to top form. “The people who start later have a foundation already built, and they take on their sport as just another life activity. When you get into it early, at some point you have to stop and go to school, or get a real job.”

Dan Cosgrove, 53: “Find a partner or group to help hold you accountable. I come out here every week because of the Wednesday Knights group. I’m faster because I run with this group.”

The Downside Older athletes may have more time to train than their younger counterparts, but they don’t have enough...well, time. And that can be hard to handle. “People who discover later in life that they have the ability to be national class athletes have to fit that in with everything else. If they had it their way, they’d train all the time,” Tim muses. “So, the same things that provide the freedom to get really fit—a successful career, a stable family life—can also prevent them from dedicating the time necessary to develop to their full potential. That can cause turmoil.” An original member of the West Chester Running Club founded in 2000, Rob “Smarty” Jones has been a competitive runner his entire life. Most recently, he qualified for Team USA in his triathlon age group of 45-49. He cites two big changes that occur in athletes over 40. “There is a decrease in maximum heart rate. Your heart gets weaker with age and pumps less blood to the muscles. Since the blood is carrying oxygen to the muscles, a runner goes into oxygen debt quicker with age.” He also notes a loss in muscular and tendon strength. “Your muscles get weaker with age,” he says, “which means less power. The loss of power results in less distance per stride and slower reflex time contributing to a lower cadence.” Burnout from overtraining and/or racing all the time can even lead to an identity crisis of sorts. “You’ve surrounded yourself with competitive people and that’s all you talk about,” observes Tim. “Some people stop riding altogether when they stop racing, and that’s a shame, because riding a bike is good for you. You just have to renegotiate how you fit in with the group. It’s okay not to race. You can still ride a lot and be super fit.”

Karen Cenname, 41: “Give yourself rest.” (laughs) “I should really practice what I preach!” Walt Stecklair, 53: “Start slow. Be consistent. Be willing to put up with some pain, within reason.” Roger Collins, 60: “My advice is to enjoy it and try not to get hurt. Warm up slow, take it easy, and find your stride. People who push too hard, too fast end up frustrated.”





Training Smarter Training effectively is the holy grail of maintaining (or improving) performance. Wednesday Knights running club member Ryan Bair is owner of Flash Sports Physical Therapy and Performance Center on Matlack Street. He’s been running for 20 years, including Division 1 time in college. In his practice, he sees plenty of 40-plus endurance athletes. His advice? “You can’t act like you’re 20 or 30 anymore. Foam rolling and stretching need to be a part of your routine.” He also recommends a gait analysis for runners. “Make sure your alignment isn’t going to lead to an injury down the road.” “You have to do strength training too, because beyond your 20s, you’re losing muscle,” he adds. He’s a big fan of power drills for that purpose. “The reason you get slower isn’t because you lose a ton of cardiovascular capacity. You lose power in your stride.” He created “flash hill drills” to address that need. “Flash hill drills allow you maintain range of motion and power for anyone. For older athletes, though, you can maintain your gains or even go faster because you weren’t doing that type of training before.” Rob Jones encourages consistency. “While this is important for any runner, it’s especially important for runners over 40. As runners age, there is a constant struggle between mental potential and physical reality. Young runners can take chunks of time off and bounce back into shape quickly; however, this timeline extends with age. Consequently it’s important for older runners to stay consistent and not allow themselves to get too out of shape.” Recovery is critical. He adds, “Don’t change your training approach, but increase your recovery time. Runners over 40 shouldn’t change what has worked historically, just because they’re getting older. Runners of all ages need to do speed work, threshold work, and long runs, to reach their potential. The difference is that recovering after the hard sessions will take more time.”

Making it Social It’s 9 o’clock on a Wednesday evening upstairs at the Side Bar, where about 20 members of the Wednesday Knights crew are finishing up dinner, the longstanding tradition that follows their weekly organized run that departs from the Chester County Running Store. The group boasts 51 members—their ages range from 19 to 61—with 20 of those members over 40. Mac Neilon is a ringleader in the group. Now 58, he started running at 51. The social aspect keeps him committed. “We run because we like to, but also because we’re very social. We do other things together for the rotary and business. We do community service work, and have birthday parties. This group is family.” Dan Cosgrove, 53, who took up the sport just over a decade ago, concurs. “I met a girl who was a runner. And I told her I was a runner too,” he laughs. “Now she’s my wife. Our first date was a two-hour run. I was dying.” He adds, “These people I run with are my best friends. We socialize

Wednesday Knights running club outside of Wednesday nights. These are the first people I turn to when I need help.” “I started running after college for stress relief,” says fourth-grade teacher Karen Cenname. “And then Dan saw me at the YMCA all the time and recruited me for the group.” At 41, she’s aiming for a 1:13 finishing time in the Broad Street Run 10-miler in May. She’ll be in good company, joined by 28 of her Wednesday Knights training partners on the course that day. “Running with a group makes it easier,” agrees Walt Stecklair. At 53, he cleans up at the local races according to the crew at the Side Bar. He’s been competing for the past two years and running for four. “My wife and kids were running, and that inspired me to get up off the couch. I lost 40 pounds. My medical stats are a lot better, too.” He runs six days a week and tries to stay injury free. “I stretch before I run. My goal is to stay running and healthy.” Roger Collins chimes in. “If you enjoy running for what it is, you can do it for a lifetime.” At 60, he’s gearing up for his 18th marathon in May, aiming for a sub four-hour finish.

Keeping it Real Tim Gresh wants everyone to pursue their athletic passions. But also not to get too caught up in the numbers game. “If you have an addictive personality, you’re gonna love sports like cycling and triathlon. So, you end up not getting enough sleep and other things. That’s where balance comes in. Keep it really simple,” he suggests. “Just go by feel. Explore new roads, and don’t be afraid to get lost on a ride. Don’t go into it thinking ‘I need a trainer and a power meter.’” Rob Jones advocates for setting realistic expectations. “Generally, it takes three to five years of running and racing consistency for someone to reach their running potential. Consequently, for those runners who start in their 30s, getting faster over age 40 is a realistic possibility. However, it's not as likely for those who have run competitively at a younger age. It’s important to recognize that times are likely





Words of Wisdom writer Jesse Piersol on the podium after her victory to get slower with age, so set realistic targets, use age-graded calculators, and jump into masters competitions.” Getting involved in other sports that still involve running is another recommendation from Rob. “Duathlon or triathlon are great sports that allows you to take advantage of your running background, and cross train with other sports. Most runners have the aerobic capacity to do well at swimming and cycling. Additionally, from a competitive standpoint, these sports really emphasize age groups, providing the opportunity for amateur middle-aged athletes to compete at local, regional, national, and world competitions.” For me personally, I might offer that perspective is the most valuable gift of the 40 plus endurance athlete. As a member of that demographic myself, I find that I appreciate what my body can do so much more than when I was 20. In March, I road tripped down to Wrightsville Beach, North Carolina for the U.S. Open Fat Bike Beach Championships, where racers pedaled over a course built in the sand, weaving through sunbathers and jumping over beer keg barriers under a blazing blue sky. It was ridiculously fun. Throughout the race, I made it a point to check in and fully enjoy the experience, something that wouldn’t have mattered so much to my younger self. And in the end, I even got to stand on the podium as the women’s overall winner. I am grateful for every moment.

Walt Stecklair of the Wednesday Knights post victory

As Meb Keflezighi told Runner’s World magazine prior to his Olympic qualifying performance, “If I make the team, great. If not, this race will not define my career. It’s nice going into the race knowing that I have nothing to lose. If I could get another opportunity to represent my country, you know what? That would be great. But the journey itself has been amazing.”

Training Tips from Local Performance Specialists A West Chester outfitter, a coach, and a physical therapist offer up tips for staying strong and injury-free. Ed Brittingham, Chester County Running Store: “Get fitted for the right pair of shoes. It all starts from the ground up. If there’s a shoe that we can put you in to keep you from pounding the pavement a little bit, that’s good.” Ryan Bair, Flash Sports Physical Therapy and Performance Center: “Make sure you’re not running too hard every day. Build in some rest and recovery days. Too many hard days and you’ll become injured.” Tim Gresh, Gresh Fit Performance Cycling and Biomechanics: “Doing activities like CrossFit, bootcamp, or kettlebells can help undo some of the imbalances that stem from training one way all the time.”





Ask your


Dr. Geoff Winkley is a board-certified emergency medicine physician who operates Doctor's Best Immediate Medical Care

Spring is my favorite time of year. It means spending time outside in our yards and parks, running and cycling through the Brandywine Valley and feeling the warmth of the rising sun after the grey and cold of winter. While most can enjoy the season’s offerings, for over 50 million Americans, spring’s arrival is the time of year when nature’s bounty wreaks havoc on the nose, eyes, and throat. The symptoms of seasonal “allergic rhinitis” are usually caused by allergic sensitivity to pollens from trees, grasses or weeds, or to airborne mold spores and can occur in spring, summer and early fall. Luckily, if you're one of those afflicted, there are steps you can take to decrease the impact allergies will have on your enjoyment of this beautiful season. Lifestyle changes Do what you can to limit exposure to pollen producing sources. If you enjoy working or exercising outdoors, do so in the early morning and evening hours of the day when pollen counts are lower. If you are spending time outdoors for extended periods of time, consider showering when you return home, and washing your hair and clothing to minimize the allergens from entering your home. In your home and car, change the air conditioner filters frequently during high pollen counts and keep home and car windows closed. OTC Medications If you have seasonal allergies or experience some of the symptoms, most can find relief with over-the-counter (OTC) medications. If your symptoms are primarily nasal and sinus-related, you can start with simple measures, such as rinsing out the nose with salt water to clean and rid the inside of the nose of pollen, and using an intranasal steroid spray, such as triamcinolone (Nasocort), fluticasone (Flonase), or budesonide (Rhinocort Allergy). If symptoms also include watery eyes and itchy eyes, throat or mouth, long-acting, OTC antihistamines such as cetirizine (Zyrtec), fexofenadine (Allegra) and loratadine (Claritin) can alleviate the symptoms. If you use these types of medications, follow the package instructions and use daily through the duration of the season. Natural Remedies There is some evidence that Ayurvedic herbal therapies may relieve allergic rhinitis symptoms, specifically Butterbur (petasites hybridus) and Tinofend (Tinospora cordifolia). You can learn about herbal medicine brands through independent research firms, such as Consumer Labs, which test various brands of herbal therapies for content and quality. As with all medications, if you are allergic to any of the ingredients in natural or OTC medications, or have pre-existing medical conditions, discuss the side effects and possible drug-interactions with your doctor before using a new medication. Keep in mind that, if your symptoms are difficult to control with the above recommendations, of if they include coughing and difficulty in breathing, it is important for you to see your doctor as soon as possible. —









Find out how Avante Salon & Spa transform one lucky client story Kara Larkin photo Andrew Hutchins

Before: Courtney wanted to transform her look from autumn ombrĂŠ to summer-ready.


he big trend in hair this season is a dusted, shadowed root, leaving more of a natural look. I wanted to enhance Courtney's natural hair color without making it look over-done. I foiled around her face with babylights (small thin foils) and gave her ends a more dramatic blonde, rotating between foils and hair-painting. This look is great if you are looking for a lowmaintenance style; it is a very natural look that grows out with your hair.

Courtney's complexion is on the warmer side and with her light brown eyes, a more ashy blonde works great. I glossed her hair with a pearl tone, leaving it super shiny and soft. Natural looks seem to have taken over the hair color world—everyone is looking for more of a grown-in , sun-kissed look. So, it's important to keep a "less is more" attitude.

long hair, and the Olaplex allows me to keep her length while making her much brighter.

My go-to product when taking clients lighter is Olaplex. Olaplex is a chemical that is mixed in with lightener or color that helps prevent the hair from being compromised during the process. Courtney is very much in love with her

To me, there is nothing more satisfying than enhancing my clients' natural beauty. When my clients leave the salon feeling empowered, confident and beautiful, it makes what I do every day extremely rewarding.

Courtney walks away with a long, layered look that has a ton of movement, giving her multiple styling options. With more of a natural look, she is able to wear her hair straight or curly. Courtney's typical salon visits average 10-12 weeks, and with her busy schedule, this works well.






Becca Boyd has a passion for good food


These days, the only running I do is from the car to the house when it’s cold (or if I think somebody is chasing me), but I’ve logged quite a few miles in my day. There’s nothing like a runner’s high: the bright eyes and rosy cheeks that last for hours, leaving your body feeling worked in a way that makes you want to go back for more. For the serious runners, I’m sharing a recipe for a two-bite, energy-packed snack that gives you the fuel you need to keep going with none of the bloat of a big meal. The second recipe will work for the night before or the night after a big race. It’s fun to make and is higher in protein than your average pizza… plus it’s extraordinarily delicious. Coconut Power Balls Makes 15-20 balls 1/2 c. coconut oil; 1/2 c. maple syrup; 1 c. almond meal (ground almonds, almond flour); 2 c. unsweetened shredded coconut, divided; 2 tbsp. chia seed; 1/2 tsp. vanilla; 1/2 tsp. kosher salt 1. In the bowl of a standing mixer (handheld mixer will work well, too), combine oil and syrup. Beat until smoothly combined (if specks of oil are still visible, that’s okay). 2. Add almond meal and 1 c. of the coconut and beat until combined. Add chia seeds, vanilla, and salt. Beat until combined. 3. Refrigerate about 30 minutes or until slightly firm. 4. Spread the remaining 1 c. coconut on a baking sheet. Place in 300-degree oven for 3-4 minutes or until lightly toasted. 5. Roll batter into 1-inch balls and dredge in toasted coconut. Store in the fridge or freezer. Pizza Carbonara Makes one 16" pizza 1 lb. pizza dough; 2 tbsp. olive oil; 1/2 tsp. dried oregano; 1/2 tsp. dried rosemary; 1/2 tsp. salt; 1/4 tsp. black pepper; 1/2 c. grated mozzarella; 1/2 c. grated cheddar; 4 scallions, sliced (about 1/3 c.); 4 eggs; 3 c. fresh arugula; 4 slices cooked turkey bacon, chopped; Juice from 1/2 a lemon; 1 tbsp. olive oil; 1/4 tsp. kosher salt 1. Preheat oven to 475 and place pizza stone inside (can also be done on a baking sheet). 2. Roll out dough to 14 inch circle on parchment paper. In a small bowl, combine olive oil, oregano, rosemary, salt and pepper. Spread evenly over entire surface of dough. 3. Sprinkle about half of bacon, then top with cheeses. 4. Sprinkle rest of bacon and scallions. 5. Using a cutting board or pizza peel, transfer dough onto stone in oven. Set timer for 5 minutes. 6. Crack eggs into small bowl, keeping yolks intact. Open oven door and dump egg onto pizza, one at a time, spacing evenly. 7. Bake 8-10 more minutes or until egg whites are completely set and cheese is golden and bubbling. Remove from oven. 8. Toss arugula with dressing in a large mixing bowl. As soon as pizza comes out of the oven, spread arugula over surface.





Outta the

Chair Trail & Onto the

How the locally grown Healthy Kids Running Series is teaching little kids big things by Kate Chadwick





I don’t want to sound all “get off my lawn” about it, but let’s face it: these kids today just aren’t as active as they used to be.

And the rewards of children’s physical activity, if I may swap out my cranky-old-lady hat for my parent-of-young-children one, are beneficial not only to the children, but to the parents. As any mom to able-bodied kids can tell you, if you want healthy, well-adjusted children, you gotta wear them out. And like the old lead-a-horse-to-water saw, you can put a kid outside, but you can’t make him run around. Not unless he’s motivated, that is.

I was never in my house when I was a child. Even though I spent my formative years in the city of Philadelphia, I was always – well, running around. Block-tag, wall ball, tennis in the park down the street, hide-and-seek…we walked to school and back every day (and home for lunch!), and skateboarding was my primary mode of travel. Granted, we did not have a distraction as powerful and omnipresent as the internet, but I rarely even watched television until those (golden) post-bath, pre-bedtime hours. I didn’t fall asleep at night, I passed out, and was thin as a rail, despite being force-fed homemade pasta by the Italian immigrant ladies in my neighborhood who were horrified by the frame of this skinny Irish kid. This is not just me being a cranky old lady; there are statistics that bear out the consequences of the relatively infrequent physical activity of children today as opposed to even 20 years ago. And those statistics are sobering. Childhood obesity is only one of a potential Pandora’s box of consequences for inactivity, and, according to the President’s Council on Fitness, Sports & Nutrition’s website, only one in every three American children is physically active every day.

Enter the Healthy Kids Running Series, brainchild of Jeff Long, president and CEO of Pattinson Sports Group, a sports marketing firm based in Thornton. The Series is a five-week program which takes place each spring and fall, and has now grown beyond Chester County and is nationwide, with races being run in 27 states and Puerto Rico.





“What program or event can you bring your child to, pay only $35, and receive five race bibs, a HKRS race shirt, a race bag with sponsor goodies, and a finisher’s medal?” The idea, like a lot of great ones, came of its own accord. “I was at an entrepreneur breakfast, and the leader asked, ‘What is your company’s community giveback program?’” Jeff said. “At that time, I wasn’t thinking about, ‘How I can get my kids involved in running?’ I was thinking how Pattison Sports Group could impact the community.” Jeff, who ran in college at St. Joseph’s University, knew that with his own running background, the groundwork (or legwork – sorry) was already laid. “As a former Division I runner, I leaned on my experience and knowledge to create Healthy Kids Running Series. Running was the one sport I was good at, and I knew enough about it to create a program. When in doubt, revert back to what you know, and don’t try to reinvent the wheel. I knew it was something my kids would enjoy, as would most kids. Plus, it allows kids of all skill levels to get involved, thus the impact is wide.” Indeed, the series is open to children from pre-K through 8th grade, with age-appropriate distances ranging from 50-yard dash to one mile, and the average number of runners nationally is around 100, according to HKRS Director, Tamara Conan-Virtue. “The largest race nationwide is in Pinehurst, North Carolina with 280 runners, the secondlargest is Chandler, Arizona with 250, and the third is our West Chester Series—our first race designed, and I still run this one—with 245 runners,” Tamara said. “The Healthy Kids Running Series is all about having fun, and motivating kids to be active! Our goal is to provide a fun and positive experience for every participant, and to see them improve over the five weeks.”

“The Healthy Kids Running Series is all about having fun, and motivating kids to be active! Our goal is to provide a fun and positive experience for every participant, and to see them improve over the five weeks.” I asked Tamara to name a way in which this program differs from a typical community or school sports program. “I’ll give you three,” she said. “The cost, for one. What program or event can you bring your child to, pay only $35, and receive five race bibs, a HKRS race shirt, a race bag with sponsor goodies, and a finisher’s medal? This program also has age-appropriate distances, so you’re not signing up your four-year-old to run a 5k, and then have them hate running or burn out. Lastly, this is community-based, but as the program continues, it almost becomes a family event for those who live in



Chester County Half Marathon & Memorial 5k Race

May 15th, 2016 Run for the challenge, stay for the fun! This USTAF-certified course will take you through the beautiful, rolling hills of West Caln Township, PA. Your running journey will take you along the lovely Coatesville Reservoir, through scenic and historic Hibernia Park, and past numerous Chester County horse farms. Finish with food, music, and beverages during the post-race celebration at the Coatesville Country Club!

Registration Open! Follow us on social media: chescohalf

Chester County Half Marathon

The Chester County Half Marathon and Memorial 5k Race is a registered 501(c)3 charitable non-profit and 100% of ALL race proceeds are donated to local charities.

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03/11/2016 01:36 PM

of 2011. It was from HKRS parent Sara Wolf about her daughter, Adeline Shaw. Adeline has bronchopulmonary dysplasia, which greatly diminishes her lung capacity, as a result of being on a ventilator in the NICU after her premature birth. that town. It becomes a regular occurrence that the kids and families look forward to, and it’s almost common knowledge that you signed your child up for the program!” And while the reason for the program’s existence is ostensibly physical activity, there are collateral benefits. “I guess one of the most important ones would be how sometimes there is as much cheering for the last runner crossing the finish line as there is for the first,” Tamara said. “There is so much cheering and positive reinforcement. We want HKRS to be a community party, and to encourage everyone to become active—parents included.” One of those parents, Michael Brenner, has first-hand knowledge of HKRS, being both a member of the advisory board AND the father of four HKRS kids. “We signed up for the Healthy Kid's Running Series the first year it was available in our area, and have signed up for every session since,” Michael said. “We're always looking for fun ways to get our kids moving. But what we didn't expect was how much fun they would have each week, seeing old friends, meeting new ones, learning how to pace themselves, while also giving the races their very best effort. And my wife and I enjoy seeing so many of our friends and neighbors from across the community.”

“We're always looking for fun ways to get our kids moving. But what we didn't expect was how much fun they would have each week.” Above and beyond the concept of getting children up, outside, and running around, getting them to give their best effort is perhaps the greatest domino effect that the Healthy Kids Running Series has had. I asked Jeff if there was a particular runner or family that stood out in his mind since the program began, and he promptly forwarded this email he received back in September

My girls participated in your West Chester HKRS yesterday. It was a great event for our family, especially for my daughter Adeline. She ran in your Kindergarten heat and was the very last to finish. She was so far behind that I had to point her out so that the volunteers/finish line didn't move onto the next group of runners. Immediately, after I drew attention to her, the race coordinator (this may be you?) and volunteers cheered her on. I was so touched by the race coordinator getting down on one knee and meeting her at the finish. Miss Adeline was born 1 pound 0 ounces and three months early. During her four month hospital stay, I can't tell you the number of times that doctors told me, "If she makes it out of here, she will never be a runner." I recognize she really didn't run like the rest yesterday, but she was moving her feet faster than her walk. I never thought she would make it up the hill with her limited lung capacity. It was an incredible accomplishment for her on many levels - levels that she doesn't really understand. She used every ounce of energy in her body to finish and, finish she did! Thank you for giving us the opportunity to have a moment like this. And please, give a shout out to the guy down on one knee. Adeline continues to benefit from HKRS today, according to her father, Alex Shaw. “Just to further illustrate the impact of this program, I'd like to point out that Adeline, along with her big sister Savannah, ran a 4x400 interval workout on the track with me yesterday,” he said. “That is a tough workout for anyone, let alone someone with BPD. This would never have happened without HKRS kicking things off five years ago.” Oh, and if you’re wondering who that guy at the finish line was, it was Jeff Long. “I remember getting on one knee and giving her a high five when she finished the race,” he said. “The crowd was cheering her on and it was an amazing experience. And Adeline continues to run in our Series, and I continue to cheer her on.”






Diane LeBold and the West Chester Food Co-Op examine local food production and bring eaters closer to the source of their food.


It’s time to think about eating wild food. Tender green shoots of wild edibles are emerging everywhere, so let’s go foraging! The Chester County foraging season starts in early- to midApril with broccoli rabe, a type of wild mustard. If you’re fond of Italian food, you’ll be familiar with the flavor of this brassica—bitter with a back flavor of mustard. The wild version is a little more peppery than the domestic variety you find in the grocery store, but it’s one of the easiest wild edibles to find because it’s everywhere. It grows in open, sunny areas, like fallow agricultural fields, old pastures, gardens, lawns and roadsides. Look for it in areas that are regularly plowed or mowed. Rabe is prime for eating when the flower buds have emerged but are still green. At this stage, the entire plant— leaves, stems, and buds—are tasty and tender. As rabe ages, the stalks become tough and the flower buds open to a small yellow bloom. Though it’s still edible at this stage, you might want to take just the younger upper leaves, stems, and buds. At the end of its life cycle, rabe “bolts” and shoots out a tall, bare stem with a little frizzle of growth at its top. At this point, most of the tasty tender leaves have died back and the wild rabe season is pretty much over. The simplest way to prepare rabe is to blanch it, drain it well, and sauté it with a little garlic and olive oil. This is a great greens dish on its own but can also be used to top off hoagies and grinders. Or it can be added to a pasta dish to brighten it and add complexity. Rabe also goes well with tomatoes, pork, white beans, and provolone cheese, so get creative, because if you find a source of wild rabe, you’re probably going to have a LOT of the stuff for a few weeks. An easy way to enjoy it is to pile the blanched and sautéed rabe on a toasted hoagie roll spread with white bean puree. Sprinkle it with hot pepper flakes and cover with slices of provolone cheese, then run it under the broiler till the cheese melts and enjoy! A word of caution: unfortunately, a lot of farming and land management involves the use of pesticides and herbicides that are harmful to our health. So know your foraging territory and always avoid roadside picking. Not only are roadside plants more likely to have been treated with herbicides for weed control, but they’re also likely to be contaminated by emissions from traffic. If you don’t have access to private land for foraging, there are other options. In Pennsylvania it’s legal to gather wild edibles in state parks, in reasonable amounts, for personal consumption (PA Code § 11.211 (b) (1)). Of course, this permission doesn’t apply to wild plants listed as threatened, endangered, rare or vulnerable. – Want to learn more about local wild food? The West Chester Food Co-op will be hosting a foraging expedition in late April! Look for more info on our website and Facebook page or email





Bartender of the


PHOTO Andrew Hutchins

INTERVIEW Kate Chadwick

Getting the feel for the vibe (and the food) at The Social Lounge with Moira Larkin How long have you been with The Social Lounge? I’ve only been here about six months—I started last October. So is bartending a new gig for you? No, I took some wine and mixology classes a while back thinking it would be fun. I started at 18, I’m 24 now, and I haven’t stopped. I just love it. Do you have a specific shift? I work two day shifts and two to three nights a week, which is cool because I get to see it all. I get to cover the lunch crowd and then through the dinner hour and then the nighttime crowd. It’s very cool to see that range of people.

What do you particularly like about Social? Well, the food is just phenomenal. I always knew about the bar scene and the nightlife and the music and all that, but I never realized until I started working there just how great the food is. It’s a hidden treasure that I think more people should know about. And what’s your favorite menu item? I love our nachos, but entrée-wise, I’d have to go with the andouille meatloaf. It’s really good, served with our homemade mashed potatoes, andouille gravy, and our cornbread, which is also homemade. Okay, well I’m hungry now. I’d imagine you get a business crowd for lunch, and then it switches over the later it gets in the day? Yes, definitely more a business crowd at lunch, then more of the same at happy hour, and then couples—and some families—come in at dinner. Then the bar scene later. Do you have a favorite night to work? Thursday nights. It’s our Jazz Night, and it’s really cool, because it’s got a whole different vibe, the atmosphere is really special. It’s like seeing the place in an entirely different light.

How many nights a week is there live music? Six nights a week. I think it’s just the go-to place in town for music. All of our bands are local, and the music ranges from reggae to jazz to blues and cover bands. It’s really everything. What do you like to order when you go out? I usually order a cocktail, something like a Cosmo. I like to see how other people make it, compared to the way I do. It’s usually not as good, but…good to check out. Being in this industry, it’s hard for me to go out and really relax. You’re always sizing things up compared to the way it’s done where you are. I guess your job is social enough, no pun intended. Yes! When I’m off, I’d really rather do something low-key. I see everyone while I’m at work, and it’s almost like I’m out as well. And that’s the best part of the job—it’s all the people, both the ones who come in and the ones I work with. Is this your only job? No, I also waitress at Market Street Grille. Which is pretty hilarious because I’ll be making people drinks all night, then they come in there for breakfast and hate me in the morning.





18 Races that Benefit Worthy Causes by Janae Fecondo

The truth of it is, sometimes we all need a little extra motivation. That’s

why personal trainers exist, and workout DVDs and and coaches and those terrible posters of mountains with corny phrases printed across the bottom.

Dash For Diabetes

And so, we have compiled a list of worthy causes to get you on your feet. The following compendium features great races throughout the spring and summer that support even better causes. That way, even if the competition isn’t enough to get you into your Nikes a couple times a week, maybe the knowledge that you’re serving a worthy cause can convince you to break a sweat.

April 2

Whether you’re a non-runner searching for a good reason to get going, a beginner seeking to add a little excitement to your hobby, or a genuine competitor, there are a handful of races in these next several pages to suit your needs. Best of all, they all take place right here in West Chester. So, what are you waiting for? We’ve removed every reason for staying stagnant, so get moving!

WCU Ram Run

April 3

Registration Begins: 2:30pm Starting Point: Church and Market Competitions: 5k run, fun run and 2.5k

Registration Begins: 9am Starting Point: WCU North Campus Competitions: 5k run

Now in its 22nd year, the Dash for Diabetes is a family-friendly event (children and strollers welcome!) that benefits the Diabetes Self-Management Program at Chester County Hospital. The program, which gives patients in-depth education on how to live with Type 1 and Type 2 diabetes, has been nationally recognized for its excellence. And they recognize excellence too, with the Kennedy Marie Canzoneri Award, presented to the athlete with diabetes who is first to finish the 5k dash. Whichever event you participate in, you’ll help support a great event to unify the local community through exercise and sponsorship.

Whether you’re a WCU alumni, student, community member, or just a college-town fan, take this chance to gather with old classmates and local friends in the Ram Run, sponsored by the West Chester University Alumni Association. If you live for perks, register in advance to receive an official race day T-shirt. And if you need a carrot at the end of your stick, know that free refreshments are on offer at the finish line. Proceeds from the race go to the Domestic Violence Center of Chester County, which offers emergency programs, children’s services, legal aid and more to those in need.





Get Going For Goshen

April 16

Registration Begins: 8am Starting Point: Goshen Friends School Competitions: 5k run or walk, kid’s fun run East Goshen’s community park is one of the jewels of our area, and runners can enjoy it at hyper-speed (or, you know, a leisurely strolling pace) at the 9am kickoff to this event, followed by a kid’s fun run at 9:45 (if your kids want to participate, be sure to register by April 14). It’s the perfect way to take in the fresh air, get your blood pumping, and enjoy nature, all at once. That, and proceeds from registration go to the Goshen Friends School, which, in addition to educating their pupils, builds a strong community of students, staff and family.


April 16

Registration Begins: 11am Starting Point: Landmark Americana Competitions: 5k run This event is hosted by Landmark Americana restaurant, which means that following the race, the venue hosts a party with food and yes, alcoholic beverages (you have to gain those calories back somehow). Anyone can join the party, but be sure to register in advance, as guest tickets are limited (just visit the link above). DEFY stands for Defeating EDS For the Yasicks, and proceeds support research for Vascular Ehlers Danlos Syndrome, a genetic disease that impairs the body’s normal formation of collagen. In 2014, Emma Yasicks was diagnosed with VEDS, and when Justin Borreggine heard her story, he started the foundation to find a cure.

Beat the Bug

April 17

Registration Begins: 11am Starting Point: Church and Barnard Competitions: 5k run and 2k walk Join runners and walkers of all ages at the United Methodist Church of West Chester on race day, where you’ll be joined by the Imagine No Malaria mascot as you embark on a journey through the streets of West Chester. There are no losers in this race: all participants will receive a prize and free refreshments once they hit the finish line at Mitch’s Gym. If it looks cloudy, pack a poncho — this event is rain or shine. Proceeds benefit the Imagine No Malaria campaign, sponsored by The United Methodist Church of West Chester, which partners with brothers and sisters of Africa, helping fight against malaria.

WCU SAAC Run for a Wish

April 24

Registration Begins: 7:30am Starting Point: Church and University Competitions: 5k run or walk Spend a Sunday sponsoring the Make a Wish foundation as you run through WCU’s beautiful campus, then loop through the streets of town. You can spend that same Sunday looking like an insider, too, if you register before April 13 — that way you’ll get a free T-shirt. Your registration fee will benefit the Philadelphia, Northern Delaware and Susquehanna Valley Make a Wish Foundation, which helps provide a better experience of life for children diagnosed with life-threatening medical conditions.

Chester County Race Against Violence

April 30

Registration Begins: 7:30am Starting Point: Market and Church Competitions: 5k run, 1-mile walk Now in its 21st year, the Chester County community sponsors this event to support the Crime Victims’ Center of Chester County. All pre-registered guests will receive a Tshirt, but if you end up registering on race day (in front of the West Market Street Justice Center), you may still score one while supplies last. The Crime Victims’ Center of Chester County supports victims of crime and violence as well as their families. Their services include 24-hour hotlines, 24-hour crisis response teams, assistance programs for victims, counseling, and more.

Dr. Christine Meyer is a board-certified internal medicine physician, and the founder and managing partner of the award-winning practice Christine Meyer, MD & Associates. In addition to practicing full-time, she enjoys running, cooking and raising her three children with her husband of 20 years. What got you interested in running? It was post-baby blues 8.5 years ago. My husband was an avid runner, and he dragged me off the couch one day saying, “It’ll make you feel better.” How long were you running before entering a competitive race? I did my first competitive race two years after starting running and have done a competitive race every year or so since then and have since started a charity foundation, Team CMMD. What motivated you to start the foundation? I’m an internist, and there was an epidemic of cancer at my practice, with three young patients passing away, and then my aunt. I found a link for the Broad Street Run, and I found I could get in if I joined the American Cancer Society team. So, it happened on a whim. I corralled four people and we thought we could raise $2,000, and that was the seed team that started it all. How has the team grown since then? There will be about 300 of us running Broad Street this year, and the total team numbers at around 1560 at last count. Our goal this year is to raise $250k, bringing our total to $800,000. WWW.TEAMCMMD.ORG





Chester County SPCA Walk for Paws

April 30

Registration Begins: 9am Starting Point: West Goshen Community Park Competitions: 5k run, walk, and a pet costume contest Friends don’t let friends run alone — instead, bring a furry companion to join you in either the 5k run (starting at 9:30am) or a more leisurely walk (beginning at 11am). Those pups were going to need some exercise anyway. Afterward, dress your pet in their best attire for the costume contest following the races at 1pm. Runners and their supporters will also enjoy live music provided by The Chatter Band, a beer garden, food trucks, local vendors, bubble bowling, gladiator jousting, games for dogs and fun for kids. All proceeds benefit homeless pets seeking shelter at the Brandywine Valley SPCA, which has been helping the community and animals since 1929.

5k For Mother’s Day

Registration Begins: 12pm

May 8

Starting Point: Church and Market

Competitions: 5k run

Calling all mothers (and daughters) of West Chester! Wear your favorite pink T-shirt and join the local community in a females-only 5k, which just happens to fall on Mother’s Day. It’s a great way to spend the special day running next to your mom or cheering her on from the sidelines. Register early, but be sure to toe up to the starting line at 2pm. Registration proceeds go toward the Family Lives On Foundation, which helps children continue family traditions as part of their therapy after the death of a parent. For more information on Family Lives On, check out this month’s “Something Good” on page 19.

Nick Smiles on the Fine Arts Registration Begins: 7am

May 14

Starting Point: Church and Market

Competitions: 5k run or 1-mile walk

Run through the classic West Chester loop during this competition, which begins at 9am (you can register at Ryan’s Pub on the day of the race, or pre-register at the link above). The run and walk helps to support the Bishop Shanahan High School Fine Arts program, and is named for Nick Mullin, a young man with a passion for fine arts and music, who passed away from a rare form of pancreatic cancer in 2010. Funding helps pay for parade band uniforms, a new auditorium sound system, and fine arts performances.

Running For Kling 5k

Registration Begins: 6pm

May 20

Starting Point: Church and Market

Competitions: 5k

West Chester’s historic streets are pretty beautiful, right? Why not take them in during this annual race? Sweeten the deal and pre-register online — if you’re one of the first 100 participants, you’ll receive a free T-shirt, too. No matter when you register, reward yourself afterwards with refreshments, bar specials and snacks at Kildare’s. Proceeds go to The Lung Cancer Association, University of Penn Lung Cancer Ward, and a scholarship for a Downingtown High School senior in loving memory of Tracy Kling LaMana, a former Downingtown High student and WCU graduate who passed away from lung cancer at the young age of 33.

Girl Up 5k

May 20

Registration Begins: 4pm Starting Point: Bayard Rustin High School

Competitions: 5k run or 1-mile walk

Support girls across the globe by participating in this run (or walk), both of which start at 5pm. Registration fees benefit Girl Up, a foundation empowering girls to take action worldwide. Half a million Girl Up advocates raise awareness and funds for girls living in areas where it is difficult to be a girl (which is a whole lot of places). Join the global movement by donating to the foundation or participating in the race.

Northern Chester County Young Life Registration Begins: 8am

May 21

Starting Point: Bayard Rustin High School Competitions: 5k run or 1-mile walk

Now in its second year, the Northern Chester County Young Life event starts at 9am, and students registering will receive discounted fees. The funds support the local Young Life organization and helps send teens from the area to Young Life Camp. If you’re a teen interested in attending the camp, definitely check this one out. Students should check in at 9am with their sponsor form and any checks they have received from sponsors, then then gear up to run with friends and the community.



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Team Laneybug 5k

May 30

Registration Begins: 7:30am Starting Point: Church and Market Competitions: 5k run, 2.5k walk These family-friendly races start at 8:30am, and finish with refreshments for participants and awards at Barnaby’s of West Chester. Pre-register at the link above for a free T-shirt, so everyone knows you’re part of the in-crowd. Proceeds help out families with children suffering from cancer, promote childhood cancer awareness, and fund pediatric cancer research. Team Laneybug is named by Delaney, a young girl diagnosed with leukemia who has been battling treatments for over 8 years now.

Running a 5K is a Choice, Breathing is a GIFT June 4 Registration Begins: 7:30am Starting Point: Highland Orchards Competitions: 5k run Adventure through the terrain at Highland Orchards on a challenging (but also beautifully scenic!) trail of steep hills and rocky, root-bound earth. Proceeds benefit the LAM Foundation, which fights Lymphangioleiomyomatosis (LAM). LAM is a rare lung disease affecting mostly women during their prime years of life, usually during childbearing years.

Girls on the Run 5k

June 4

Registration Begins: 7am Starting Point: East High School Competitions: 5k run Celebrate the young girls participating in the 10-week season of Girls on the Run programming at this event — the positive atmosphere will delight runners and spectators alike! Since it’s a non-competitive race, the focus here is on encouraging everyone to achieve their personal best. Girls on the Run is an organization for young girls, grades 3rd through 8th, and aims to create a fun running experience for girls to gain confidence and inspiration to grow as a young adult.

Dub C 4-Miler

June 10

Registration Begins: 5pm Starting Point: Kildare’s Irish Pub Competitions: 4-mile run, 1-mile run, 1/2-mile run This is one of the most popular races in downtown West Chester, and for good reason. There’s a race for every age! The family-friendly event starts with kid’s races at 6:40pm (distances vary according to age), and every child running will receive a T-shirt and a medal. Then the grown-ups can compete in the 4-miler, starting at 7pm. The event supports two great charities, The Chester County Down Syndrome Interest Group and Parkinson Council. The Chester County Down Syndrome Interest Group was started by a group of parents seeking social contact and support from others going through the same situation, while the Parkinson Council is dedicated to improving the quality of life for patients diagnosed with Parkinson’s disease, as well as their families and caregivers.

Trial Run

June 25

Registration Begins: 7:30am Starting Point: TBA Competitions: 5k run or 1-mile walk This is a great chance to experience the borough of West Chester, get yourself a free T-shirt (if you register by June 1), and enjoy free refreshments and an award ceremony post-race. Just be sure to get to the starting line by 8am. Proceeds from the event will benefit Legal Aid of Southeastern Pennsylvania, a non-profit committed to providing high-quality legal services to low-income residents of Chester, Delaware, Bucks and Montgomery counties. Services protect residents from abuse, custody, landlord tenant, bankruptcy and elder laws and provide social groups on topics such as living wills, family law, consumer fraud and bankruptcy.

Nancy Stoltzfus is a mother of three children and four grandchildren. She loves to promote running, exercise, and gardening (they are free therapy sessions!) She strives to keep busy and loves gardening just as much as running (she took the Penn State Master Gardener program.) Nancy serves as the Assistant Director/ Controller at WCU Student Services.. What got you interested in running? It was a way to keep in shape and make sure I stayed healthy. When was your first marathon? It was in 1999, so about 16 years ago. How frequently have you run them since then? I didn’t run again until 2001, because it was supposed to be a one-and-done thing, but then the person I ran with wanted to do another one. Then after that, I kinda did one or so a year. In 2005 I got serious about running marathons. I’ve actually run a marathon in every state and have run 83 marathons since 1999. How have your times been? You do better the first of your season. As I’ve gotten older, I’ve gotten slower, which is discouraging, but I was still able to qualify to run Boston Marathon this year. And this time you’re running for a charity. I’ll be running the Boston Marathon on behalf of the Dana Farber Cancer Institute to benefit cancer research. If someone wanted to contribute? They can write a check to Dana Farber or visit my webpage. WWW.RUNDFMC.ORG/2016/ NANCYSTOLTZFUS



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Chester County Running Store has a huge variety of running gear to choose from, and the know-how to get you into the right pair of shoes for your stride. Find the seven differences between these images of their wall of shoes and email your answer to for your chance to win.




Hit List

DJ Romeo curates a list of the hottest songs you’ll hear this month

The following is a list of songs that will take over the radio stations in the next few months. You’ll soon know them by heart and play them ‘til they’re tired. But, good news: you can download them first and look like the cool musical genius to all of your friends. | @DJRomeo24

Kaleo - “Way Down We Go” The Knocks ft. Matthew Koma - “I Wish (My Taylor Swift)” Travis Mills - “Don’t Need Much” Avicii ft. Zac Brown Band - “Broken Arrows” Miike Snow - “Genghis Kahn” Chris Brown - “Fine By Me” The Chainsmokers ft. Daya - “Don’t Let Me Down” Bishop - “Wild Horses” Macklemore & Ryan Lewis - “Dance Off” Fifth Harmony ft. Ty Dolla $ign - “Work From Home” Sam Smith - “Lay Me Down” (Flume Remix) Black Coast ft. Madison Love - “No Filter” Justin Bieber - “Company” Kelly Clarkson - “Piece By Piece” Halsey - “Colors” (Serban Mix) Taylor Swift - “New Romantics” Nelly - “Die A Happy Man” Little Mix ft. Jason Derulo - “Secret Love Song” Zayn - “Like I Would” Grace ft. G-Eazy - “You Don’t Own Me” CHVRCHES - “Clearest Blue” Kanye West ft. Rihanna - “Famous” Nathaniel Rateliff & The Night Sweats - “I Need Never Get Old” Dillon Francis & Kygo ft. James Hersey - “Coming Over” Ariana Grande - “Dangerous Woman” Walk The Moon - “Work This Body” Gwen Stefani - “Misery” Sia ft. Sean Paul - “Cheap Thrills” Lady Gaga - “Til It Happens To You” Major Lazer ft. Nyla - “Light It Up”







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