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Grandison Burnside & THE TRIGIRLS



88 REGIONAL Will Frischkorn





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may|june Vo l u m e



I s s u e



2 0 0 9

INSIDE THIS ISSUE JUMPSTART ............................................................ 5 Cougar 7 v 7 Outdoor Field Hockey Tournament; Ukropʼs Monument Avenue 10k; Sports Backers 5 v 5 Flag Football Tournament; Virginia Senior Games; Dominion Riverrock; USA Triathlon Duathlon National Championship; Bud Vye Named ʻAdvocate of the Yearʼ for 2009


Sports Backers Quarterly: Athletics, Recreation & Healthy Living

BODYSMART ..........................................................8 TRAINING TABLE: Get that sweet tooth under control; What are blood shots and do you need them?

FEATURES Frontrunner: Anne Parker ......................................9 When Anne Parker learned that she would be the 2009 Ukropʼs Monument Avenue 10K AT&T Dash for the Cash contestant, she reacted as anyone would. “I thought someone was playing a joke on me,” says Parker.

Will Frischkorn: 60 Miles to Richmond, A Lifetime to Paris ............10 After dreaming of riding in the Tour de France for much of his life, former Charlottesville resident Will Frischkorn was not disappointed. The 27-year-old took second place in Stage 3 of the Tour last summer.

TRIgirls band together to Power Spring ..............12 For 150 Richmond women, triathlons are as much a part their lives as their families and professions.

Tapping Into Athletics as Your Social Resource: Featuring The Real (Running) Housewives of Shelton Pointe ..................................................14 Sports build endurance, energy and something equally important to health and happiness: strong, personal connections.

Team Building ......................................................18 Creative camaraderie heightens individual performance.

League of Champions ............................................20 If you think flag football is a pale imitation of the traditional game, think again.

Event Preview: Anthem Stride Through Time ......26 The Anthem Stride through Time, a 10K walk highlighting Richmond history, will feature some of downtownʼs most historic neighborhoods.

Ready to Zumba? ..................................................28 Zumba Fitness is a cardio interval class which includes fast and slow rhythms with resistance training that helps to sculpt and tone your body and can burn anywhere from 400 to 800 calories in a one-hour class.

The Graceful Weekend Warrior: Tying Ourselves in Knots̶Shoulder Stretches for Flexibility ........29 Three very simple, but effective, shoulder stretches.

The Calendar ........................................................30 | 3

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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

MAY|JUNE VOL. 2 ISSUE 4 NUMBER 8 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Managing Editor Rebecca Jones

Contributing Writers Arlene Bjork Paula Inserra, PhD, RD Lauren Rinker Sande Sneade Teresa Stadler, MD, FACSM

Photography Danny Jackson Ben Madden Willie Riefner Rob Ukrop



To Advertise in SBQ contact Dave Smitherman 804.355.1035 Office SBQ is published by Sports Backers and Palari Publishing LLP

Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced six times a year (4 regular issues and two special event issues) by Palari Publishing LLP (PO Box 9288, Richmond, VA, 23237; Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-2859495). All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited. General comments, story suggestions and letters to the editor for publication consideration should be directed to

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J U M P S T A R T Ready for Next Year?

Cougar 7 v 7 Outdoor Field Hockey Tournament It seems simple enough. The object of field hockey is to get a ball (about the size of a baseball) into a net using a wooden stick. But of course when thereʼs a skilled team of athletes defending the goal, it becomes much more difficult. After being introduced to the United States in 1922, field hockey has become one of the world's most popular games as well as one of the world's oldest competitive team sports. On May 23 and 24, players and spectators will meet up at the Collegiate Schoolʼs Robins Campus in Goochland County for the annual Cougar 7 v 7 Outdoor Field Hockey Tournament. Over 300 young women on over 30 teams will compete. Games will consist of a 7-v-7 competition format, six on the field and one goalie. The Cougar 7 v 7 Outdoor Field Hockey Tournament should prove to be a great way to enhance your outdoor season!

Sports Backers 5 v 5 Flag Football Tournament The first annual Sports Backers 5 v 5 Flag Football Tournament offers competitors of all ages the chance to take part in the areaʼs first flag football festival on June 6-7 at Courthouse Park in Hanover County. Both weekend warriors and casual players will compete for the chance to win their division against similar competition. See page 20 for more on local Flag Football teams.

Virginia Senior Games The 31st annual Virginia Senior Games will bring over 850 competitors age 50 and better to Richmond May 7-10. Sports Backers Stadium will host the track and field events and a health expo that are free and open to the public on Saturday May 9th from 8:00 a.m. to 2 p.m. (the health expo starts at 10 a.m.). Bicycle competitions will be at Bryan Park on Friday, May 8th from 8 a.m. to 9:00 a.m., and it will also be the site of 5k and 10k road races on Sunday, May 10th at 8:00 and9:30 a.m. Other sports and activities include basketball, volleyball, softball and many others. All events are held in an atmosphere of competition and fun, and they will return to Richmond next year as well.

This yearʼs Ukropʼs Monument Avenue 10k saw 32,745 registrants and thousands more cheering along the course. Ethiopiaʼs Tilahun Regassa, 19, won with a time of 28 minutes 21 seconds. In the womenʼs race, Ethiopiaʼs Amane Gemeda, 26, won handily, finishing well ahead of Richmondʼs hometown 10k favorite Maria-Elena Calle, 33. Gemedaʼs time was 32 minutes 37 seconds to Calleʼs 33:33. Anne Parker, a mother of four from the Richmond suburb of Midlothian, won the $2,500 prize in the AT&T Dash for the Cash by crossing the finish ahead of the elite runners, with the benefit of a 2.6-mile head start. [Read more on Parker see page 9.]

With a final registration tally of 32,745, the Ukropʼs Monument Avenue 10k shattered its previous total entry record of 31,158 set last year. The First Market Mile Kids Run had total entries of 1,832, just shy of last yearʼs record of 1,891. Close to 30 bands serenaded participants and spectators. Spirit groups and party stops and impromptu block parties added to the festivities. Hundreds of participants covered the 6.2 miles dressed in costumes, and there were 128 official entries in the Richmond Times-Dispatch Dress Up and Run costume contest. The winning entry in the group category was a collaborative effort by six friends from Richmondʼs West End Presbyterian Church who dressed as a line of characters from the Ms. Pac Man video game. The winner of the individual or duo category was Wayne Mancari, of Chester, who ran the entire distance dressed as Indiana Jones being pursued by a gigantic boulder. The 2010 Ukropʼs Monument Avenue 10k will take place on Saturday, March 27th. Registration is scheduled to open on December 26, 2009. Itʼs never too early to start getting ready. | 5

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Dominion Riverrock May 15-16th

Dominion Riverrock unites the community through a unique mix of sports, music and fun, set against the backdrop of Richmondʼs downtown riverfront at Brownʼs Island. The party begins on Friday with a live performance by Rusted Root, a Mud Run and an acrobatic freestyle bike competition. Then, join in the fun Saturday as athletes from around the region square off in high-adrenaline activities both in and around the river̶like the James River Scramble trail run, mountain biking, kayaking and much more. With additional musical performances, spectator water sports like the highflying water dogs, food, exhibits, a downtown Bar Crawl and more, Dominion Riverrock is sure to make a splash as Richmondʼs premier river event. Lifestyle Village Interactive Area: Enjoy the beauty and fun of the James River with plenty of activities including raft rides on the James, kayaking in the canal, treeclimbing on Brownʼs Island, biking and Segway test rides!

evening at 6:30 p.m. with Virginia Beach's Jesse Chong followed by nationally acclaimed roots music and world rock band Rusted Root.

Ultimate Air Dogs No steroid scandals in this sport. Watch man's best friend go paws to the wall to prove who is top dog! The competition features canines competing for distance, diving from a dock into a 25-foot pool. It's an incredible new sport that everyone loves!

Rocketts Landing Sprints Regatta The Virginia Boat Club will host the Rocketts Landing Sprints, 1000 meter sprints along the historic James River waterfront in downtown Richmond, ending at Rocketts Landing.

RVA Construction Freestyle Bikes Mountain biking has undergone a serious transformation. Gone are the days when mountain bikers were known solely for grinding out steep hill climbs. Today, freeriders challenge the laws of gravity as they throw 360 tailwhips and backflips over terrain most wouldnʼt even walk down. Check out these world-class riders as they “step it up” on Brown's Island on a challenging course designed by Jeff Lenosky. Filthy 5k Mud Run The Filthy 5k Mud Run kicks off Dominion Riverrock with some down and dirty fun. Start on Brownʼs Island and run over to Belle Isle. A series of unique obstacles are in store as you travel the trails of Belle Isle. Then you'll cross into the dry way and experience the rocks in a whole new way. Next it's through the river back to Belle Isle. Follow the trails to the eastern tip of the island where you'll get back in the James. Then it's back to Brownʼs Island for one final mud pit before you finish in the middle of an outdoor concert. Rusted Root Rusted Root kicks off a weekend of great live music at Dominion Riverrock. The Dream It. Do It. Virginia Stage will come alive on Friday

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USA Triathlon Duathlon National Championship Battling through temperatures that reached the low 90s, close to 1,200 duathletes ran and biked their way through the streets of downtown Richmond, Va., at the USA Triathlon Duathlon National Championship on Sunday, April 26. Sundayʼs championship event was part of the second day of the National Duathlon Festival that featured off-road races on Saturday as well as Sunday onroad races for youth, juniors and sport class athletes. Over 1,700 athletes signed up for the weekendʼs events, making it the largest duathlon ever held in the United States. “I finished. Thatʼs always a good

James River Scramble 10k Runners will be started in 5 waves of up to 250, based on each participant's estimated finish time. Urban Assault Mountain Bike Race Competitors will choose between an 8 mile or 15 mile loop of the famous James River Park trails, which are considered one of the most technically challenging urban trail systems. The mountain bike course includes steep uphill and downhill single track trails, stairs over railroad tracks, tunnels, bridges, creek crossings and lots of natural obstacles. This is not your normal mountain bike course. Leave the beach comber bike in the garage for this one, mountain bikes only. Jammin' on the James Kayak Boatercross Get ready for roller derby on the water. Heats of 4 kayaks, canoes and rafts will line up and race head to head down Hollywood rapid. The top 2 boats advance to the next round. Eventually we will have the final 4 competitors for the championship round of Boatercross. The start will be just above Hollywood Rapid but below First Break. The finish will be 25 yards below the main drop in Hollywood. This short but sweet course will provide a dramatic finish through the big drop in Hollywood.

thing,” said Greg Tuck, 47, of Mechanicsville, Va. “It was a very nice course. I really enjoyed it.“ Hundreds of spectators cheered on the competitors along the course, which wove through Richmond and the scenic parks and bridges near the James River. The Festival near the transition area at 2nd and Byrd Streets provided a great venue for family and friends to enjoy food, live music and fun [and plenty of water] as they waited for their loved ones to cross the finish line. Twenty-six athletes earned national titles on the 10k run, 38k bike, 5k run event, with Nicholas Sterghos, 22, of West Point, N.Y., and Suzanne Huelster, 35, of Riverton, N.J., finishing with the overall best times of the day. Sterghos won the menʼs 20-24 age group by rounding the course in 1:49:02, while Huelster took the womenʼs 35-39 age group in 2:06:08, just edging Crystal Anthony, 29, of Beverly, Mass., who finished in 2:06:16. Anthony won the

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womenʼs 25-29 age group. “I went to school here at the University of Richmond, so it was kind of a homecoming for me and my family. I hadnʼt been here in a long time,” said menʼs 3034 age group winner Eneas Freyre, 33, Norwalk, Conn. “The bike course was nice; it was fast, which I like. And I recognized the roads, so I had no problems. The run course was a little challenging with some of the corners. It was a great venue. The people are really friendly. Itʼs nice to come down here and visit.” Providing inspiration to the spectators and other competitors were four athletes competing in the physically challenged division. Patricia Collins, 40, of Alexandria, Va., was the top female finisher in the category, with David Kyle, 37, of Athens, Ala., taking the menʼs title.

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Sports Backers Named Top Sports Commission in U.S. The Metropolitan Richmond Sports Backers has again been recognized as the leader in its industry, receiving the National Association of Sports Commissionsʼ (NASC) 2009 Member of the Year award. The NASC made the announcement during its annual Sports Event Symposium in Denver, Co. This is the second time in four years that the Sports Backers has received the award, also taking it home in 2006. “As hard as it is to win this award once, to be able to do it again shows just how high this organization has set the bar,” said Sports Backers president Roy Grier. “Whatʼs even more exciting is that we have a committed staff that is constantly working on ways to improve the performance of everything we do as an organization. We think thereʼs even more that we can accomplish.” The Sports Commission of the Year

award recognizes the NASC member that has had the most outstanding impact on its local community through sporting events based on the following criteria: • Quality of the sporting events brought to the community based on: community interest, size of event in relation to community size, and the impact the event had on the community. • Events from which the community as a whole or significant number of area residents received benefit. • Evidence that these activities benefited community organizations financially or otherwise. In 2008, the Sports Backers organization was involved with 38 different events with over 353,000 total participants and spectators that generated over $61 million in economic impact.

Bud Vye Earns Title: ‘Advocate of the Year’ for 2009 3. Completing the Regional Bike and Pedestrian Study in 2004, which led to pushing for changes to the routes of US Bike Routes 1 & 76 which were eventually approved, and getting these routes properly signed throughout the area,

“This was so fun. Especially for someone whose weak link is the swim. This was awesome. The bike course was so fun, going over the bridges. You never got bored,” said Ellen Hart, 51, of Denver, Colo., who had only done one duathlon before today. “Itʼs really different from triathlon in how you unroll the ball of yarn, your energy level, to get through to the end. Knowing that the run is still last is a great feeling, when you pull on your running shoes for the last time. I will do this again. “At three miles of the first run, I switched to another gear. Then I worked really hard on the bike and put the hammer down as best as I could on the last 5k. It worked out really well.” The age group athletes competing in the USAT Duathlon National Championship were seeking national titles, but also spots on Team USA and the chance to compete at the ITU Duathlon World Championship in Concord, N.C., in September. The top-12 in each five-year age group will compete for the United States at the event.

Bud Vye, the advocacy director for the Richmond Area Bicycling Association, has been recognized as “Advocate of the Year” for 2009 by the Alliance for Biking & Walking, the top bicycling advocacy group in the country. Said Vye, “I don't believe it was for any great accomplishment in 2008, but rather for accomplishments over a decade in what is one of the least bicycling friendly areas of the country.” A partial list of what Richmondʼs bicyclists can thank Bud Vye for working to accomplish includes: 1. The feasibility study and very early stages of the Virginia Capital Trail, 2. Working with GRTC to get a grant and install bike racks on all of their buses,

4. Leading the effort to get Senate Bill 252 (with Creigh Deeds as our patron) passed in 2004, which contained 11 changes to the Code affecting bicycles, the most important of which was “may ride two abreast” changing the “must ride single file at all times” that had previously been in effect and getting an additional change approved in 2005, requiring a tail light for riding after dark, and 5. Leading the effort in the Richmond area to get 82 applications for the “Share the Road” license plate, as the successful statewide campaign was sponsored by Allen Turnbull of BikeWalk and the plates issued in 2005. The Virginia Bicycling Federation is a statewide advocacy organization working to change public policy and community attitudes, to improve the safety, convenience, and acceptance of bicycling. The current organization was formed in the early 1990s by groups of volunteers̶bike clubs and other organizations, businesses, and individuals̶coming together to form a unified voice. | 7

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Are you one of those people who crave sweets all day long? Well, hereʼs some good news. Eating more fruit is an excellent way to curb those sweet-tooth cravings. Fruit is jam-packed with vitamins, minerals, cholesterol-lowering fiber and cancer-fighting antioxidants. Incorporating the recommended number of servings of fruits into your eating plan can help to reduce your risk for diseases and help you maintain a healthy weight. The fiber and water found in fruit will fill you up and satisfy your need to grab that piece of chocolate, cookie or cake. Skip the juice though, it lacks the fiber found in whole fruit and wonʼt satisfy your hunger. Whole fruit is one of the best sources for soluble fiber. This type of fiber is also found in oat cereals and it can significantly lower your “bad” blood cholesterol levels and subsequently your risk for heart disease. Itʼs also easy to spot those cancer-fighting nutrients in fruits too. Each one is brightly colored so if you eat a wide variety of vibrantly colored fruits you will get an array of great nutrients in your diet. An easy way to remember that is to “eat the rainbow!” Aim for about 2-3 cups of fruit per day. Although it may seem like a lot to do all at once, with just a little thought and planning it can become part of your daily routine. There are so many different kinds of fruits available to us at the grocery store so have some fun experimenting by adding a different piece of fruit to each of your meals. And there you have it, you met your number of servings for the day. Use the guide for some creative ways to add fruit into your diet. If you follow this simple plan, within a few weeks you will notice that you have conquered your sweet-tooth cravings. Paula Inserra, PhD, RD is the Director of Dietetic Programs at Virginia State University

1 large banana 1 cup frozen mixed berries 1 cup nonfat vanilla yogurt Mix in a blender until smooth.


Serving Size

Fresh Idea for Fruit


1 medium

Toss in your lunch bag


1 small

Bake with a little cinnamon


1 medium

Mash in plain oatmeal (you wonʼt need to add any sugar)


1 cup

In a smoothie


1 large

Grab as a snack on the way to the game



Dip in chocolate for a special dessert


1 cup

Add to your Sunday morning pancakes


1 cup

Melt frozen berries over waffles instead of syrup



Munch on these during a movie


1 small

With your breakfast



With some cheese and crackers for a light lunch


2 small

Sliced as a side


1 inch wedge

With some cottage cheese for breakfast


1 large

Added to ½ frozen yogurt


1 medium

Poach for a great dessert


1 cup

Try in a smoothie


1 cup

Add to salads


1 cup

As a side with a dinner of lean pork chops

Dried Apples*

½ cup

Great as an anytime snack


½ cup

Keep in your desk at work


½ cup

Instead of hitting the vending machine

*Since dried fruit has lost its water ½ cup is equivalent to 1 cup fresh fruit.

What are blood shots and do you need them? Youʼve got an injury and you need immediate recovery. Anything to heal you FAST. And of course you want a solution that is all-natural and safe. A platelet rich plasma (PRP) injection is a biologic treatment that accomplishes just that. PRP is becoming increasingly common in the

treatment of soft tissue and joint injuries. The procedure involves drawing blood from a vein in your arm, and then spinning it in a centrifuge to separate the different cells. The doctor will remove just the platelets from the blood sample and inject that right into the injured area.

Most studies on PRP biologic treatment are done on tennis elbow and plantar fasciitis, although it is also used in treatment of injuries to the Achilles tendon, knee and shoulder joints, and other places. When injected in the injured area, the platelets form a blood clot (scab), which is crit-

Teresa Stadler, MD, FACSM is Medical Director of Commonwealth Sports Medicine, Ironman finisher, active member of Richmond’s athletic community, and mom of three small children.

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ical to the healing process. This scab then initiates the formation of normal healthy tissue. In other words, because PRP is as close as you can get to an injection of your own stem cells, it increases formation of the same local tissue. So you heal naturally, quickly, and safely. And you can feel good about it too.

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training routine. Instead of her regular 5and 6-mile runs, she focused on speed training in the specific distance that she would have to run. And then there was the number-crunching. “I did the calculations to determine what my mile splits needed to be in order to finish ahead of the elite runners. I felt confident that I could maintain those. But the thought of running against world class athletes was always on my mind and often had me wondering if I really could win,” says Parker. Past experience also indicated that it could go either way. The 2009 Ukropʼs Monument Avenue 10K was the fifth to include the AT&T Dash for the Cash contest. The four previous races had seen two contestants, and two elite athletes, win the prize. Parkerʼs training and dedication paid off and she broke the tie, becoming the third contestant to win the Dash.

“[The prize] is really icing on the cake, compared to the whole race experience. It was a real thrill to run on Monument Avenue and hear all the fans cheering me on. The fan support was awesome and very motivating,” says Parker. She plans to save part of the money and use some for a family vacation. Parker may not be an elite runner in the strictest sense of the term, but she is now part of an exclusive group. What advice does she have for next yearʼs Dash for the Cash contestant? “I would give the same advice Billy Weldon shared with me: ʻrun and don't look back.ʼ Other than that, make your training specific for speed and the determined distance those last 2 weeks,” says Parker, whose final tip has nothing to do with finishing times and everything to do with the moment. “Most importantly, enjoy the experience. It truly is a once-in-a-lifetime thing.”


When Anne Parker learned that she would be the 2009 Ukropʼs Monument Avenue 10K AT&T Dash for the Cash contestant, she reacted as anyone would. “I thought someone was playing a joke on me,” says Parker, a mother of four who has been running a little over four years. Parker, who was selected at random from over 28,000 runners, now had a very specific task before her. With a head start based on her predicted finishing time and her past performances, Parker had to cross the finish line before any of the elite athletes in the 10K. If successful, she would win $2,500. But if an elite runner finished first, the $2,500 would be added to the $2,000 first place purse. “When I realized that it was for real, I went from very, very surprised to very, very nervous,” she says. The new challenge transformed her



“ ” Run and don’t look back. | 9

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60 Miles to Richmond, A Lifetime to Paris by Sande Sneade



27- YEAR - OLD





hat was Day Three in the 21-day race,” Frishkorn says “It was a pretty amazing couple of days because this was this team’s first Tour together and my first Tour, so to come in second was great for our momentum and morale.” Frischkorn was born in Charleston, West Virginia and now lives in Boulder, Colorado, but he has spent training time in Virginia as well. His family moved to Charlottesville when he was 16 and he attended St. Anne’s Belfield. He turned professional right out of high school, coming in first place in 1998 in the U.S. National Junior Championship. He continued training and competing from his Charlottesville home base in 1999-2000, and traveled to Richmond once a week to train at Bryan Park. He is still in touch with Charlottesville’s Blue Wheel Bicycles shop owners Roger Friend and Scott Paisley, who sometimes raced with Frischkorn on Tuesday nights in the Bryan Park Race Series. “It’s 60 miles from Charlottesville to Richmond, and Will was known to ride his bike to Richmond, do the race, and then hope somebody from Charlottesville could give him a ride home,” Paisley says. “But if not, he had the capacity to ride his bike back to Charlottesville.” Frischkorn’s dad, Carl, is a member of the Mid-Atlantic Bicycle Racing Association, and started biking at the same time as his son. “I’m very proud of him,” Carl says. “He has an amazing sense of commitment to do what he does. It’s a hard life. It’s not glamorous. It’s not like being a big name in the NBA or NFL and getting paid lots of money.” Will is a professional road bicycle racer on Team Garmin-Chipotle on the UCI Pro Continental Tour. In mid-fall he made a trip back to Charlottesville as he does during the “off-season” once or



twice a year. “When I’m not training, I like to go skating, skiing and hiking and I spend time on house chores that have been building up,” Frischkorn says.“I also love Northern Italian-style cooking.” In his VeloNews journal, Frischkorn talks about taking time off the bike. “While I should have been jumping



up and down every morning … I was actually feeling a bit of the “end of the season depression.” It’s no surprise that Frischkorn would feel let down during the off season. Cyclists tend to hit their peak when they are 28 and 29, so Frischkorn is well aware that 2009 could very well be a challenging year at the Tour. | 11

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Burnside [above] launched TRIgirls in 2005.


girls began in 2005 through a series of emails between Burnside and a small group of her friends.“Some of my mom’s friends said,‘I don’t know how on earth to do a triathlon!’” says Burnside.“I said I could show them how to train, step by step.” 12 |

And step by step she did; what began with only 20 women has grown into 150 members—mothers and non-mothers alike, ranging in age from mid-20s to mid60s—who all want to compete in triathlons. Fifty of these women, referred to as

“Baby Pinks,” are participating for the first time in the upcoming HHHunt Power Sprint in Glen Allen on May 31. Consisting of a 300m swim, 20k bike, and 5k run, this triathlon is perfect for the first-time triathlete (compared to the Olympic, HAL Ironman, and Ironman

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triathlon distances). But for any newcomer to triathlons, proper training, nutrition, and knowledge of the sport are essential for success. How do these women incorporate rigorous training into their routine while maintaining their professional and personal lives? As a mother of three, Burnside understands how important it is to balance training with the rest of her life. “We have an online forum that is very active,” says Burnside. “Members keep in touch, keep up with their workouts, and work at their own pace.” Many TRIgirls members have blogs on which they share their experiences and triathlon advice to readers, as well as to interact with other members and keep them motivated to train. The group workout schedule on the

their lives and remaining within reach of their personal fitness goals.“The goal [of TRIgirls] is to make triathlons a doable

TRIgirls website consists of a Monday night run and swim, Tuesday night bike, Thursday morning run and night swim, and a Saturday morning bike. Members aren’t required to attend all workouts, but are encouraged to attend as many as possible while attending to the rest of

Physical & Personal Benefits

tion, how to transition smoothly from one leg of the triathlon to the next, and how to change a flat bike tire. Member-

There is something about having other people going through the same challenges and struggles you’re going through that somehow in turn helps everyone in the challenge.

sport for women,”says Burnside.And with a flexible schedule of group workouts offered each week,TRIgirls makes triathlons a doable feat for its busy members.

Membership in TRIgirls comes with a wealth of benefits, both physical and personal. In addition to group workouts, members can attend scheduled clinics to prepare for the non-athletic components of triathlons, such as proper nutri-

ship also offers a sense of purpose aside from training through TRIgirls’ philanthropic efforts to help ASK, a local nonprofit organization dedicated to making life better for children with cancer through Assistance, Support, and Kindness. TRIgirl members often go out to dinner at local restaurants and receive a group discount, after which members donate their savings to ASK while strengthening their bond as a team. In Burnside’s experience, members benefit personally from TRIgirls by receiving support from fellow members and coaches. This leads to a sense of accomplishment and a strong bond once they complete a triathlon together.“There is something about having other people going through the same challenges and struggles you’re going through that somehow in turn helps everyone in the challenge,” says Burnside. It is this camaraderie that keeps most TRIgirls members training for future sprint level triathlons, though some continue to train for longer distance races such as the Half Ironman and Ironman triathlons. Any woman interested in joining TRIgirls must complete the online Membership Registration Form at and submit a payment of $100 to reserve a spot on the team. Once you are registered you can choose from a variety of training programs. TRIgirls also offers a distance group for women outside of the Richmond area who want to be a member of TRIgirls. Article by Lauren Rinker | 13

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From left to right: Becky Rogers, Kathleen Roberts, Brin Gribben, Tracy Clark, Jenna Dennis, Donna Crews, Pam Wood and Toni Allen.


ust ask the Shelton Pointe Running Moms, eight Hanover county runners who were so inspired by the Ukrop’s Monument Avenue 10K that they decided to keep training together. It was a decision that has paid off in terms of fitness and friendship. “For me the decision to run after the 10k was to keep the momentum going,” says Jenna Dennis. “We had trained for

10 weeks and I didn't want to lose all of that hard work and I think we all wanted to keep going!” They trained for the race with the Ashland YMCA training team and supplemented with weekly small-group and individual runs. The regimen provided a blueprint for future training goals; their next event is Run Like a Girl in late spring. All agree that friendship forged

through training is different. “When you do something as challenging and supportive as this with a group, you really get to a different level of friendship. Personally I've known most of the girls for almost 10 years, but I've gotten closer to each of them in 10 weeks than I had to most of them in 10 years,” says Toni Allen. Their training strengthened their CONTINUED ON NEXT PAGE | 15

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friendships, while their friendship maximized their training—and their results. “Less than 6 months ago, I don’t think any of us thought we would be capable of finishing the 10K. Now we are filling our calendars with upcoming trainings and races,” says Pam Wood. Allen agrees. “A tiny bit of competitiveness is a great motivator! Knowing everyone else is out running makes it much harder to skip a scheduled running day without feeling guilty.” Rewards are also a great motivator, and for the Shelton Pointe Running Moms, rewards are better when shared. A leisurely coffee hour—a luxury for any mom—followed

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bright road ahead. “It just keeps getting better,” says Brin Gribben. “There is a force out there that is going to make sure we keep on running. It’s been great—a defining experience, I would say.”


taken over their neighborhood, and taken the runners to other venues. “There are only 48 homes in our neighborhood and with 8 of us running,

Sometimes the defining experience of training can redefine a relationship. Nita Starr and Jeff Wilmoth had been friends for years and dated for several months when Wilmoth, an avid marathoner, asked her to join him for a run. “It was intriguing to me—I turn 50 this year and it seemed like a challenge that I wanted to attempt,” says Starr. She credits Wilmoth’s support with her success in the sport.

“A tiny bit of competitiveness is a great motivator! Knowing everyone else is out running makes it much harder to skip a scheduled running day without feeling guilty.” their training runs. After the Ukrop’s Monument Avenue 10K, they celebrated with a steak and chicken dinner, washed down with champagne. Along the way, their program has

that is almost 20%! We did some of our training runs in our neighborhood, and we ran on Belle Isle, Maymont, Bryan Park, Monument, and of course Ashland,” says Becky Rogers. All see a

“He believed in me more than I did and that spurred me on to live into that belief,” she says. Their training program has strengthened their relationship by giving them

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Starr competes in the Ukropʼs Mounument Avenue 10K




Nita Starr and Jeff Wilmoth had been friends for years and dated for several months when Wilmoth, an avid marathoner, asked her to join him for a run.

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Tom and Mitzi Humphrey at art6 in front of their running-shirt quilt, which Mitzi calls “a scrapbook that warms you.”

something healthy and challenging to do together. “We affirm and encourage one another—it has added a whole new dimension to our relationship,” says Starr. “When I made it to the finish line and saw him standing there, cheering me on, it was an incredible feeling. Having someone so wonderful believing that I could do it was amazing.” The difference in the couple’s experience levels has not been a problem. In fact, if anything, it has added a unique dimension to the relationship. “Jeff and I run at very different paces—he’s WAY faster than I am. But we start our runs together and always feel such a sense of accomplishment when we finish.” Their most recent finish held an-

other exciting development. After the Ukrop’s Monument Avenue 10K, Starr proposed to Wilmoth. Their wedding date is August 15.

Marathons & Milestones Mitzi and Tom Humphrey are living proof that training together bodes well for the long run—literally and figuratively. They began running in their fifties and sixties, and the practice has enhanced their lives in many ways. Mitzi, a visual artist and founding member of art6, took up running when she noticed she got winded after carrying printmaking equipment to her art studio. “Art can be a physically demanding thing,” she says. Tom was a marathon runner and, in his 70s, re-

sumed running after he had a seven-bypass heart surgery. Mitzi is running again after treatment for breast cancer. This year, they celebrate their long marriage—and many races—with a unique project. “Richmond Road Runners Club member Desiree Weygandt made a quilt of t-shirts from some of our favorite past races,” says Mitzi. “Some of them we’ve run together—he usually in a marathon or half marathon and I usually in a 5K or 10K.” The quilt is Mitzi and Tom’s mutual 52nd June wedding anniversary gift, and she says, “It is like a scrapbook that also warms you.” Just how many t-shirts went into it? “I lost count, but we could make several more quilts,” says Mitzi with a laugh. | 17

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do one of our last training runs in costumes. About a week beforehand, I’ll ask my wife what I am going to be,” says Garber, whose running costumes have in-

cluded a 1970s disco dancer, the Flash comic book character, Marathon Man / Dr. of Marathons, the Marathon logo, and the Ghost of Marathon’s Past.


Garberʼs running costumes have included a 1970s disco dancer [shown in photo] , the Flash comic book character, Marathon Man / Dr. of Marathons, the Marathon logo, and the Ghost of Marathonʼs Past.



or marathon training coach Don Garber, a comment on one of his postmarathon evaluations said it all: “I never realized that running was a team sport.” But for Garber and his runners, it is. How does he take athletes who are training for an individual event and turn them into a team? “You have to be relentlessly positive and keep everyone’s spirits up. I also try to build an environment that’s fun,” says Garber. “If it isn’t fun, people won’t buy in.” Buy-in is something Garber has. When he began coaching the Sports Backers Marathon Training Team in 2002, he worked with about 150 runners annually. Seven years later, that total exceeds 1000. Garber urges his runners to define their own goals and keep their competitive instincts in check. “Ours is a marathon training group, not a sport. There is no external pressure to succeed,” says Garber. “After a race, when people ask,‘what was your time?’ I encourage my runners to say, ‘I had a good time.’” Around the holidays, one training and team-building activity provides a very good time for all: running in costume. “Near the Fourth of July a few years ago, one runner wore American flag body paint. And Halloween comes about a week before the marathon, so we


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Rob Ukrop

Payton Cook

Morgan Conklin



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[Spread photo and above] Richmond Kickers Youth Soccer Club preesident, Rob Ukrop and team members train area kids.

Ultimately, cultivating a sense of espirit de corps maximizes Garber’s—and his runners’—effectiveness. “I always say that you can get as much coaching from your teammates as you do from your coach,” says Garber. “At our first orientation meeting, I’ll say, ‘Look around you, because somewhere in this group, you’re going to meet a lifelong friend,’” says Garber.

ning,” says Ukrop. Their service activities include volunteering for Meals on Wheels, Christmas caroling to the elderly, working with the Salvation Army and running soccer clinics in disadvantaged communities. They


Developing a Process Richmond Kickers Youth Soccer Club President Rob Ukrop also thinks team unity begins—and extends—beyond the track or field. “Team building is a process; it takes time. They have to trust the coach and each other,” he says. Ukrop, a former professional soccer player, knows the pressures that young athletes face and helps them keep those in perspective. “With youth sports, sometimes winning or losing becomes everything. Volunteering as a team reinforces that it’s not all about us and it’s not all about win-

Richmond Kickers Youth Soccer Club carolers: [left]: Alex Clagett, Alyssa Strickland, Marie Johnston, Avery Spence, Caylee Cook, and Samantha Armentrout

celebrate the winter holidays by participating in Angel Tree as a team. “Angel Tree was the most meaningful activity for me,” says Morgan Conklin, a student at Clover Hill High School who played three years for Ukrop. “We went to Target to shop as a team and made sure to cover the An-

gels that weren’t picked. Then we worked at the distribution center. It gave us such a bond.” At times, their bond was family-like. “When we went to away tournaments, a lot of the teams stayed in their hotel rooms, but we always had dinner as a team,” says Conklin. “Once we were having some problems and not getting along, and Rob shared some of his team experiences with us at dinner. It really brought us all closer.” That bond is why Ashley Williams commuted from Williamsburg to play for the Richmond Kickers for the last two years. “We are definitely one big family,” says Williams. She feels that Ukrop’s approach to team building gave her insights and skills for her life outside of sports, too. “He really taught us the value of being positive and outgoing and nice to everyone,” says Williams. “And most of all, to step up and be that leader, without waiting to be asked.” | 19

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If you think flag football is a pale imitation of the traditional game, think again. | 21

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eg E. Roland played in the local leagues for over 10 years. “I got involved in 1998 as a player in the Chesterfield County league. A co-worker got me into it since I was new to the area.” Roland played on various teams until he eventually started a 5-on-5 league that has grown rapidly and is now governed by the Virginia Flag Football Association (VFFA) which was formed in 1977. One of its founders was actually a director of Virginia Parks and Recreation and he identified seven other leagues playing flag football in Virginia. All of those leagues were interested in having their teams compete in a state event. The VFFA follows the National Touch Football League rules (the National rules published by The Athletic Institute), and then the USFFA (United States Flag Football Association) National rules. Roland has been involved in the game at various levels in22 |

cluding VP of the state association.“We believe in promoting the players first, last and always. We do this by constantly educating them regarding the game’s rules and regulations,” says Roland. “A partnership is forged between the players and officials.The greatest partnership we have is with the City of Richmond Parks and Recreation.” As the sport has caught on throughout the region, the number of teams has grown quickly.When Roland first got involved, there were maybe 35 teams. That number jumped quickly and last year there were a total of 88 actively participating teams in the sport on a local level.There is a spring and a fall playing season that builds up to the state tournament held the second week of December. Many games are played locally at Dorey Park and the T.B. Smith Community Center. In fact, in 2003 Richmond hosted its first local tournament in 20 years. CONTINUED ON PAGE 24

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“ ”

These guys are like my fraternity, just like family.

The VFFA follows the National Touch Football League rules (the National rules published by The Athletic Institute), and then the USFFA (United States Flag Football Association) National rules. | 23

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To be the best, you have to beat the best, and I think the best is here in Richmond.

If you think flag football is a pale imitation of the traditional game, think again.The competition is real, the teams are organized and goal-oriented, and knowledgeable officials are used to oversee each game. All told, these games provide a measureable economic impact on the region. In fact, according to Roland there are often over 1,000 spectators for the first game of the season. You’ll also find local vendors, families, and former players at each game. While they definitely play to win, camaraderie is the backbone of the league.“These guys are like my fraternity, just like family,” says Claude Hines, former player and current referee of the Richmond league.“Most important, we want to be a fun league,” says Hines who played for 12 years. After an injury, he decided to pull back on playing and now works closely with Roland to keep the league competitive, respected, and most of all fun for the players and spectators.

are of teams comprised of former NFL and NCAA athletes as well as former high school stars, local businessmen,

Serious Fun

and regular guys who enjoy playing ball. Most players are recruited by current team members or word of mouth. “We are always looking for players to form more teams,” says Roland. If there are no

As one of the largest adult flag football leagues in Virginia, the league’s accomplishments include 5 of the top teams in the state and 3 ranked nationally. Many 24 |

Hines [right] confers with other referees.

current spaces available on a team when a new player signs up, he is added to the free agent list until there are enough to form a new team. Roland enjoys building and motivating a competitive spirit. “To be the best, you have to beat the best, and I think the best is here in Richmond.” In fact, in the last few years, a Richmond team has consistently won the state tournament. As one of the highest ranked teams, the Teligon Gunz have even won multiple times, including the tournament in 2008. These guys are out for serious fun. Teams create their own uniforms and pick their own colors. Some are even sponsored or represented by a company like the AmFamFit team, while others are made up of friends, coworkers and family members. One of the great benefits of the game is the strong cardiovascular workout the players get while still maintaining the basic elements of football. But according to both Roland and Hines, while the guys are competitive and focused on doing their best, the main reason they all play is for the love of the game.

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Some teams are sponsored or represented by a company like the AmFamFit team, while others are made up of friends, coworkers, and family members. | 25

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The Anthem Stride through Time, a 10K walk highlighting Richmond history, will feature some of downtownʼs most historic neighborhoods.

Canal Walk Area Architectural treasures and preservation efforts abound along the James River and the Canals, which were developed in the 1840ʼs to bypass river rapids. From Brownʼs Island, the Walk heads east underneath old train trestles and past Shockoe Slip, the former Turning Basin, Haxall Point, Alcoa, the warehouse district and the Flood Wall. Church Hill Richmondʼs oldest intact residential neighborhood was developed by Major William Mayo and continues to maintain the cityʼs largest number of antebellum structures. The neighborhood is home to St. Johnʼs Church, where Patrick Henry made his famous speech, the Elmira Shelton House and several parks overlooking the river. Shockoe Bottom Now an entertainment and residential district, Shockoe Bottom once served as Richmondʼs commercial and transportation hub, as well as one of the countryʼs busiest slave markets. Highlights include Main Street Station, the 17th Street Farmerʼs Market and the Lumpkinʼs Jail archeological survey. Business District Nineteenth century iron fronts share Richmondʼs financial district with 20th century glass and steel high rises, contributing to a unique cityscape. This area has a variety of commercial and residential properties built during the past 200 years, including the John Marshall Hotel. Capitol Square Designed by John Notman in 1850, Capitol Square is home to the Virginia State Capitol, the Executive Mansion, the Bell Tower, the new Civil Rights Memorial and a number of state buildings and other monuments dedicated to Virginians who helped shape our nationʼs history, including George Mason, Thomas Jefferson and Harry F. Byrd.

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City Center Situated along E. Broad and Grace Streets in downtown Richmond, this area is home to city and state government offices, as well as the Richmond Coliseum. New and renovated properties include the new CenterStage complex (formerly the Carpenter Center), the National Theatre, the new Federal Courthouse, the Miller & Rhoads building (now a hotel and condominiums), the Library of Virginia, the Greater Richmond Convention Center and University of Richmondʼs new downtown campus. Court End Located just north of the State Capitol, Court End was once the cityʼs most fashionable address. Home to attorneys and judges such as John Wickham and John Marshall, as well as the White House of the Confederacy and Monumental Church, the neighborhood now mixes historic house museums with municipal offices and the VCU Hospital and Medical School. Jackson Ward Known as the “birthplace of Black Capitalism,” Jackson Ward is rich in African American history and culture and boasts the largest collection of preCivil War homes in the city. The neighborhood includes the Maggie L. Walker Historic Site, the A.D. Price Funeral Home, the Dill House, the Black History Museum and Cultural Center of Virginia and the Bojangles statue. Monroe Ward From the early 1880s through Reconstruction, Monroe Ward was considered one of Richmondʼs most elegant neighborhoods. Primarily situated along W. Franklin Street, this area includes the Commonwealth Club, the Jefferson Hotel, the Kent-Valentine House and Linden Row Inn. To register for the May 30th walk, sign up online at

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READY TO ZUMBA? by Tracey Brooks


umba (which is pronounced zoombah) is one of the most popular group exercise classes offered in the Richmond metro area. Zumba Fitness is a cardio interval class which includes fast and slow rhythms with resistance training that helps to sculpt and tone your body and can burn anywhere from 400 to 800 calories in a one-hour class. This is not your ordinary aerobic class where grapevines reign. The atmosphere at a Zumba class is nothing short of a party. Brooks Music is one of the best ways to bring people together and Zumba offers just that. Some of the genres featured are merengue, salsa, cumbia, flamenco, reggae ton, and even tango. You will also find dance moves with lots of Latin flavor, hip hop, swing, line dance, and even belly dancing. Zumba Fitness offers a variety of options for different interest and skill levels. These include Zumba Gold, Zumba Basic, Zumba Toning, and Zumba Kids. No dance experience is re-

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quired so anyone can do it. A class will have about 9 to 12 songs with choreography that includes 3 to 4 repetitive moves so it is easy to catch on. Even if you can始t catch on to a move, it始s important to know that you can始t go wrong in Zumba so you can just do what you feel. As a certified group exercise instructor, I teach a variety of classes and I certainly enjoy teaching Zumba. In my Zumba class I pay close attention to fitness and always find fun ways to include a squat, lunge and even some kickboxing moves to make the most out of burning calories. Zumba is a great way for participants to relieve stress by letting their inhibitions go

A class will have about 9 to 12 songs with choreography that includes 3 to 4 repetitive moves so it is easy to catch on.

and just have fun feeling the energy from the music. Since starting my business, I have been contacted to demo and teach Zumba classes at many local businesses and events. If boredom has become the main reason why you lose interest in having and keeping an active lifestyle, then maybe it始s time to give Zumba a try. Zumba offers a fun, simple, and effective way to exercise which in turn is good for the body and the mind as well. To find Zumba classes in your area, visit For more information about Zumba Fitness and Fitness In Motion LLC, visit

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The Graceful Weekend Warrior

Tying Ourselves in Knots: Shoulder Stretches for Flexibility by Arlene Bjork


ave you ever felt so tight in your body that you couldnʼt straighten your shoulders when you stretch your arms overhead? If you are saying, “Arlene, I could never straighten my shoulders or arms when I stretch overhead!” this article is for you. Why do you need to be able to have Bjork shoulder mobility? First of all, your shoulder joints, like your hips, are ball and socket joints. These joints have 360 degree range of motion in theory. In reality, many of us feel ex-

These joints have 360 degree range of motion in theory. In reality, many of us feel extreme tightness in the shoulders because the muscles that protect the joint lack flexibility. treme tightness in the shoulders because the muscles that protect the joint lack flexibility. Specifically, the muscles that limit shoulder flexibility are the pectoralis major and latissimus dorsi. The pecs are large chest muscles that originate on the breastbone and collarbones, and the lats are large, flat muscles on the back. When they are short and tight, they strongly limit the shoulderʼs ability to stretch the arm up. Many of us take pride in the fact that the pecs and lats are strong through strength training, but it is important to recognize that flexibility will help keep you injury free.


1. Knot Pose Start by laying on your belly with your arms extended from your body like a letter T. Begin with your right hand, crisscross your arms and thread the right arm under the left arm, and walk the arms away from each other until you cannot walk them away any longer. Rest your chin and breathe. To release, uncross the arms and switch sides. Over time, the feeling of anxiety will lift once the muscles embrace the stretch.


very simple shoulder stretches that can be done after a workout, to ensure shoulder joint flexibility 2. Standing Shoulder Stretch Begin standing up straight with shoulders relaxed and back. Clasp your hands behind your lower back. If you have difficulty doing this, hold on to a towel or sock between your hands. Lift your clasped hands, keeping your elbows straight, back out away from your body. Keep an upright posture. For more sensation, bend your knees and fold your chest toward your thighs.

2 3

3. Cow Face Pose From standing, bring the left arm up towards the ceiling. Bend the left elbow, bringing the left hand down the center of the back. Bring the right arm out to the right side, bend the elbow and bring the right arm up the center of the back. Hold hands behind the back. Use a towel or sock to join the hands if necessary. Draw both elbows toward the center. Repeat on the opposite side.

Bjork owns and operates Grace Yoga in Richmond. | 29

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See article in JUMPSTART on page 5


7-10 Virginia Senior Games 8 Southern Track Classic (Sports Backers Stadium) 9 Capital to Capital Bike Ride page 6 15-16 Dominion Riverrock 16 James River Scramble 10k 16 Urban Assault mountain bike race page 5 23-24 Cougar 7 v 7 Field Hockey Tournament 23-24 Colonial Cup Kickers Soccer Tournament 23-25 Beast of the East Adult Men's Softball Tournament 23-25 Memorial Day Shootout Fast Pitch Tournament (softball) 23-25 Boys' East Coast Championships (volleyball at GRCC) 23-25 South Atlantic Championships (Girls volleyball tournament) 23-25 World's Largest Softball Tournament 29-31 James River Classic (girls basketball at Siegel Center) 30 Anthem Stride Through Time 10k page 26 30-31 Sun Cup (soccer) - FC Richmond 30-31 Swift Creek Lacrosse Summer Slam Tournament


6-7 Sports Backers Flag Football Tournament 8 18th Annual Times-Dispatch Sports Backers Scholar Athlete Dinner (The Jefferson Hotel) 13-14 XTERRA Atlantic Cup 27 SunTrust Indy Challenge

May 23, 2009, 8 a.m. a.m m.

804.257.0192 • www.asacv5k. .com


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Sarah Boyd, R.D. Ukrop’s Registered Dietitian

‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡

We pride ourselves on having delicious, healthy food choices throughout our aisles. In fact, Ukrop’s won the first Supermarket News Whole Health Enterprise award, which honors leaders in health and wellness. Along with nutritious food, we have Registered Dietitians who can help you meet your health and wellness goals. Call (804) 340-3005 or (800) 272-9683 for information or to schedule a nutrition counseling session.

‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡

Get Healthy by Eating Right with Ukrop’s.

Full Circle: Only at Ukrop’s. A delicious way to save on natural and organic products.


Sports Backers Quarterly #8 May|June 2009


Sports Backers Quarterly #8 May|June 2009