+ A Band of Green
Official Program TIPS, SCHEDULE & RESOURCES PAGE 9
Advanced Team Prepares for 10K PAGE 30
Whit Styles FOCUSES ON FEMALE FITNESS PAGE 28
HOW MUCH OXYGEN CAN YOU USE? | 13 RACE FUEL FOODS
Top marathon athlete
trains for the McDonald始s Half Marathon. PAGE 23
nov | dec VOLUME 3 • ISSUE 1 • 2009 • NUMBER 11
INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 A Heart of Gold, A Band of Green: Anne Kirchmier will be running the HCA VA 8K this year. She won a gold medal in August at the World Transplant Games in Australia; Audience Inspiration: Last issueʼs cover athlete, Kyra Oliver of‑ fered this example of the power of spectator support; Region's 'Top Trails' Noted
Sports Backers Quarterly: Athletics, Recreation & Healthy Living
BODYSMART ..............................................................................6 TRAINING TABLE: Fueling Your Race; ASK THE SPORTS MEDICINE PHYSICIAN: How much oxygen can you use?; TIMOTHY J. ZIMMER, M.D.: Take Stress Frac‑ tures in Stride
Good Spectators Make for a Great Marathon ............................8 SBQ asked a few local runners about their thoughts on event spectators and got lots of responses.
SUNTRUST RICHMOND MARATHON OFFICIAL PROGRAM ....................................................9 PRE‑RACE ..................................................................................................11 RACE DAY ..................................................................................................12 Event Map..................................................................................................14 Post Race ..................................................................................................19 Party Zones ..............................................................................................20 Sports Backers Upcoming Events ........................................................21 Sponsors ....................................................................................................22
Jason Schoener........................................................................23 For marathon stand‑out Jason Schoener what began as a family tradition has become a life of athletic achievement.
Mary Bertram ........................................................................24 A graduate student at the VCU Center for Sport Leadership, Mary Bertram is also a graduate assistant for the VCU Menʼs cross country and track and ﬁeld teams.
Working Out At Work ..............................................................25 Day in and day out, teammates at Owens & Minor eagerly ﬁle into the work‑ out room of their building in Mechanicsville to take advantage of the free ac‑ cess to an array of top‑of‑the‑line gym equipment.
Getting Fit with Styles ............................................................28 When Whit Styles set out to start a new ﬁtness business, she recognized a need in Richmond. Her company, Styles Group Fitness, focuses exclusively on training women and helping them achieve their ﬁtness goals.
Advanced Team Prepares for 10K............................................30 The Ukropʼs Monument Avenue 10K has grown into an event that people plan for months in advance. Members of the Richmond Road Runners Club Advanced 10K training team have already begun to formalize their training regime to prepare for the big day.
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In private practice for over 20 years, Dr. Timothy Zimmer is an experienced orthopaedic surgeon concentrating in foot and ankle disorders. His patients appreciate him as a talented physician who cares as much about their happiness as he does their healing â€“ two special qualities that gets them up and running for miles.
Timothy J. Zimmer, M.D. Commonwealth Orthopaedic Specialist Stony Point Surgery Center 804-320-2700
A Partnership of Richmond Eye & Ear ÂŠ 2009 Stony Point Surgery Center
SPORTS BACKERS QUARTERLY NOV|DEC 2009 A HEART OF GOLD A BAND OF GREEN
J U M P S T A R T AUDIENCE INSPIRATION
Anne Kirchmier will be running the HCA Vir‑ ginia 8K this year. She is 51 years old and her new heart is winning gold for her. She won a gold medal in August at the World Transplant Games in Australia. She set a world transplant games record in the 3K and won medals and set world records in other events as well. Anneʼs passion for run‑ ning began before she got sick at the age of 36. She developed a condition called arrhythmo‑ genic right ventricular dysplasia, or ARVD, that turned the right side of her heart into scarred, fatty tissue. For 12 years she met with doctors and specialists to ﬁgure out a treatment while her condition worsened. She ﬁnally learned that her only chance at survival was a heart transplant. She had a life‑saving heart transplant in 2007 at UVA Medical Center. Since her transplant she has a new lease on life and is passionate about running races again and educating others about donation. Anne plans to send the gold medal that she won in Australia to her donor fam‑ ily. She said, “I want them to know that Iʼm taking care of their heart. I want to be the ﬁttest heart transplant patient I can be.” • Donate Life Virginia is the race beneﬁciary of the SunTrust Richmond Marathon, McDonaldʼs Half Marathon and the HCA Virginia 8K for the seventh year. • The Donate Life Team consists of more than 60 race participants who are donor families, transplant recipients, transplant professionals, living donors or patients on the transplant waiting list. • Pick up your green bracelet or Donate Life sticker at the Race Expo and show your support of organ and tissue donation at
While researching topics for this special SunTrust Rich‑ mond Marathon edition, SBQ surveyed past marathon athletes for the best and worst audience participation techniques that theyʼd encountered. Last issueʼs cover athlete, Kyra Oliver oﬀered this example of the power of spectator support. “I was running my ﬁrst marathon, the 2008 Sun‑ Trust Richmond Marathon. I was coming upon mile 14, the Lee Bridge, when I looked up to see my good friend, Jay Hugo, standing there ready to help pace me. Tears came to my eyes with appreciation. When I hit about mile 18, I heard the sound of cowboy boots running next to me. I looked up to see my brother, Darren, and his son, Evan, running with me. They had driven 9 hours from Tennessee to support me. I had no idea. Again, tears of love, joy and appreciation came to my eyes. I was hugging them while running. Then my good friend, Louis LaFratta, met me around mile 22. My trainer was there, too, on his bike...it was amazing support. At mile 25, to my surprise, I looked ahead to see Jay again. As I neared the chute, Jay said, ʻThere it is.ʼ I said, ʻWhere...where?ʼ He said, ʻRight in front of you.ʼ I could not believe I had made it 26.2 miles and at a better pace than planned. Hearing my name over the intercom was a euphoric feeling. A thrilling mo‑ ment that I will never forget.” Check out page 8 ʻGood Spectators Make for a Great Marathonʼ for Kyraʼs and other athleteʼs Doʼs and Donʼts for audience participation.
the race. (Green stands for Recycle Life.) • More than 100,000 people are currently awaiting an organ transplant in the U.S. including more than 2,500 of those are in Virginia. • Donation and transplantation saves lives. There is a critical shortage of organs in Virginia and nationwide. Consider signing up as an organ, eye and tissue donor to help save lives! • Money raised for Donate Life Virginia will be used by donation agencies in VA to encourage others to sign up as organ, eye, and tissue donors. Through these programs we can all save and enhance more lives. • Virginians can sign up as donors online at www.save7lives.org or at the DMV. Those living outside of Virginia can sign up at www.donatelife.net.
REGIONʼS ʻTOP TRAILSʼ NOTED Trail Runner magazineʼs October 2009 issue listed Richmond among the “seven stellar places to visit (or live) if you love trail running.” The publication cited the James River Parkʼs North Bank/Buttermilk Trail loop, Pocahontas State Parkʼs Old Mill Bi‑ cycle Trail and Lakeview Mountain Bike Trails as some of the “Best Trails.”
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B O D Y S M A R T TRAINING TABLE: Fueling Your Race So, your marathon is approaching. You trained hard and managed to get through those long, hot, humid runs. You are ready, except for one thing, WHAT SHOULD I EAT?? The best approach is to think about your diet 1‑2 days before the race, the morning of the race and during the race. Although you should be eating an overall healthy balanced diet throughout the training, the week before can make a big diﬀerence in your performance too. Days before This is the time to carb up! The goal is to maximize your glycogen/carbohydrate stores. The more carbohydrates your body is able to store the longer you will be able to run without feeling fatigued. Consuming a high carbo‑ hydrate diet can result in HOURS more energy for your run. On the days approaching the race do not focus on watching calories, in fact, you should be eating several meals throughout the day. Sometimes consuming the right types of carbohydrates can be tricky though. You want to make sure to eat complex carbs that are very low in fat. These are typically plain foods. Donʼt be afraid to add salt to your food either, as long as your doctor has not advised against it. Extra salt and sodium will help your body hold on to water and prevent cramping dur‑ ing the race. Whole fruits and fruit and vegetable juices are good sources of other important electrolytes like potassium and magnesium as well as other vitamins and minerals. Lastly, stay well hydrated. Even small deﬁcits in water can signiﬁcantly impair your performance and pro‑
mote injury. You should be aiming for 2‑3 liters of non‑ caﬀeinated, non‑alcoholic ﬂuid per day. The Pre‑Race Meal Wake up early so you donʼt feel rushed and have plenty of time to consume ample amounts of food. Three to four hours before the gun goes oﬀ is best, but if youʼre a late riser just make sure that by race time you are not hungry or feel very full. This meal should be substantial (an aver‑ age person should be consuming from 300 calories; if youʼre eating 1 hour before the race to 1000 calories: if youʼre eating 4 hours before the race) and similar to what you ate on the previous days. Stick to foods that are very low fat, high in carbohydrate and moderate in protein. Chances are you have already found some foods that work for you. This is very individual, what works for one might not for another so once you ﬁnd your pre‑race foods stick with them and never make major changes on race day. During the Race A good rule of thumb is that you will need to consume approximately 100‑200 calories of pure carbohydrates every hour starting at about the 1 hour mark. The goal is to take the carbohydrates just before you feel you need it and once you start you will need to continue every 20 minutes or so to prevent crashing. Find what food or supplement works best for you and stick with it: Gels, bars, blocks and sports drinks all provide the carbohy‑ drates to fuel your run.
13 Race Fuel Ideas Bagel with jelly All kinds of fruit Fruit Juice Rice Pasta with a simple marinara sauce Potatoes Bread Carrot Juice Pancakes (add syrup but skip the butter) Crackers Pretzels Animal Crackers Asian noodles
Paula Inserra, PhD, RD is the Director of Dietetic Programs at Virginia State University
ASK THE SPORTS MEDICINE PHYSICIAN: SECRET 2 SUCCESS
Your muscles need oxygen to work. The more oxygen you can breathe in and use, the faster you can move. How much oxygen can you use? VO2max is the maximum capac‑ ity of your body to transport and use oxygen during exercise. It re‑ ﬂects the eﬃciency of your heart and lungs. In other words, itʼs a very precise measure of your physical ﬁtness. Your VO2max is calculated by a machine while you perform an increasingly difficult exercise test. Throughout the test, the amount of oxygen you inhale vs. how much you exhale, as well as your heart rate, is recorded by the machine. At a certain point, the oxygen consumed is not enough to clear lactic acid buildup from your muscles. This is your anaerobic threshold, which delineates your aerobic
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from anaerobic training zones. By measuring your heart rate throughout the test, the ma‑ chine will tell you the heart rates equivalent to several training zones. This new information can be put to good use when you train with a heart rate monitor. Knowing your aerobic and anaerobic training heart rate zones puts you in total control of maximizing your workout to reach your goals. A VO2max test can be done at a sports medicine oﬃce. The test is between 6‑20 minutes long, and gradually increases you to working at maximum eﬀort. The protocol is treadmill running,
Throughout the test, the amount of oxygen you inhale vs. how much you exhale, as well as your heart rate, is recorded by the machine. but adjustments can be made to perform the test using other
types of exercise. In any case, be prepared to work out!
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.
TIMOTHY J. ZIMMER, M.D.: Take Stress Fractures in Stride Stress fractures occur as the result of a repet‑ itive load to failure of bone tissue. Bone under repetitive stress, over a long enough period of time, will eventually break̶much as a paper clip does when bent too many times. Unlike the skele‑ ton displayed in a biology class‑ room, bone is a living tissue. Bone becomes denser under repetitive stress; however, the ability to be‑ come denser oc‑ curs at a ﬁxed rate. Repetitive loading that exceeds this rate will cause a bone to break down and fracture. Training for long distance running requires a gradual increase in activity. Diagnosing a stress fracture requires a patientʼs history, a physical exam and x‑ray evaluation. Classically, a patient will present with swelling and pain, frequently but not al‑
A stress fracture isnʼt a career‑ending injury for an athlete. With proper treatment, most patients can resume their sport so long as attention is paid to activity levels. ways following a change in activity levels. Ini‑ tial x‑rays donʼt always demonstrate a frac‑ ture, so often a physician will need to take repeat x‑rays to ﬁnd the injury. Some doctors may request a patient undergo a more sensi‑ tive diagnostic test called a bone scan. While
this test is very sensitive, it isnʼt particularly speciﬁc̶producing positive results under multiple circumstances. Stress fractures are treated much like usual single load to failure fractures. The heal‑ ing process is greatly aided by activity restric‑ tion and immobilization. Certain diﬃcult stress fractures may require surgical place‑ ment of screws or rods to stabilize the injury. Fortunately though, most cases are treated non‑surgically. Foot fractures typically take 6‑ 8 weeks to heal, whereas tibia (shinbone) frac‑ tures may take as long as 8‑12 weeks. Stress fractures of the hip can take longer and can be harder to treat. A stress fracture isnʼt a career‑ending in‑ jury for an athlete. With proper treatment, most patients can resume their sport so long as attention is paid to activity levels. And be‑ cause the site of a fracture actually heals to become denser than the surrounding bone, the refracture of most stress fractures is rare. Timothy J. Zimmer, MD, is an orthopaedic specialist at Stony Point Surgery Center with a specialty in foot and ankle disorders.
GOOD SPECTATORS MAKE FOR A GREAT MARATHON Participating in a marathon, half, 8K or any other race is a physical challenge and a great social event where old friends come together and new ones are made. Camaraderie is easy to ﬁnd as the runners can relate to each other and respect their journey to race day. Another thing most runners have in common is at least one story about a marathon spectator who may have gotten in their way, shouted something distracting, or maybe even worse did nothing at all! Of course for all of the annoying things that can happen, there are plenty of positive, inspirational spectators as well. And they can often make the diﬀerence between runners having a good or a bad experience. SBQ asked a few local runners about their thoughts on the subject, and got lots of responses.
Use runnersʼ outﬁts to guide you with sup‑ portive yells, for example “Go Tech/Hokies!” “Go Team in Training” “Looking great Runner Guy,” etc. Most runners have a great sense of humor, so feel free to have fun signs or fun yells. If you have a cup of joe in your hand, toast the run‑ ners with it, tease us with an oﬀer to quit run‑ ning and have coﬀee instead (caution: only do this in the beginning of the race before we feel horrible and will take you up on quitting and crashing on your lawn). Here are some signs/cheers Ellie and Tony en‑ countered at diﬀerent marathons that they liked and were amused by: “Nice legs” “(Bald) runners are sexy!” “Glad itʼs you and not me :)” “Youʼre all Kenyans (today)!” “Runners rock!” “I got up to watch you run” “Caution: crazy peo‑ ple in loud colors around you!”
they either shout your bib number or your name on your jersey. It really pushes me for‑ ward and push out the last few miles.” She also appreciates spectators not using the race course as their “political or religious soap box. The local race scene is for positive unity.” “Itʼs always awesome to have anyone out there to cheer us on! I love it and it keeps me coming back for more,” she adds. Jason Schoener ﬁnds cheering crowds help his performance. “My friends from dental school and William and Mary get to see me when I race in Rich‑ mond. Having friends cheer for you is the best thing. I am also familiar with the race courses in the area so I know where to race more aggressively and when to relax,” he says. “There isn't a whole lot to dislike about people cheering for you unless they are com‑ menting on your short shorts! I enjoy every‑ thing about cheering crowds and I try my best to give them something to cheer about.”
Mary Bertram can always de‑ pend on family to watch her events. And she recently had the opportunity to be a spectator. “I donʼt think I have ever run a race where I didnʼt have someone there to cheer me on. From middle school through college and even post‑col‑ lege, my parents have been there for me at the majority of my races.”
Doʼs & Donʼts
Say “You're almost there” unless youʼre cheer‑ ing on miles 20 to near ﬁnish line.
Kyra Oliver enjoys cama‑ raderie with fellow runners.
Shout “Donʼt walk! Keep running!” Itʼs normal and perfectly acceptable for runners to walk at times (due to bonking, muscle cramps, de‑ hydrating, trying to eat/drink, hit the wall, or just taking regular walk breaks as in doing the Galloway method).
When the spectators call out “go runner” or “good job” it is a huge help. And if they see your name printed on your shirt, it is great to get “Go Oliver!”
Tony and Ellie Basch provided some helpful doʼs and donʼts for spectators:
Doʼs Do this and we runners love you for it: Say “Good job!” “Looking good!” “Go runners!” these are appropriate to shout at in most situations (unless someone ab‑ solutely looked horrible!). Make noise: Shout, holler, hoot, clap and use cowbells, noise makers, rattles, whistles, boom boxes, they are all welcome! Play fast, fun rock and roll music from your house/boombox. We love it. Cheerleader yells, neighborhood im‑ promptu dance, etc. We love these kinds of distractions. High ﬁves! Runners won't disappoint kids who oﬀer high/low ﬁves.
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Tony says, “One of my favorite things Iʼve heard in a race was the completely unaware comment from a spectator to a runner whose name was on his shirt at mile 20 of the Chicago Marathon when I felt like I was going to get sick, ʻKeep it up, Chuck.ʼ At mile 20, ʻup‑ chuckʼ was comedy gold.”
Say “Hurry up! Run faster!” when you see a struggling runner or a slower runner passing by. Spell out the mile the runner is at or how many more miles to run. Runners keep track of the miles and their paces, so if theyʼre already struggling this would really tick them oﬀ. Just stand there. Runners know youʼre out to cheer on your friends/family/a speciﬁc run‑ ner. But it is so depressing when we pass by a group of spectators who just look at us qui‑ etly the whole 2 minutes we pass by. At least CLAP, please! Emily Conklin loves to hear those cheers! “When I ran the Richmond Marathon in 2007 the most inspiration thing a spectator can do is cheer you on personally. Itʼs great when
When a friend or family member has com‑ mitted to being at a certain location, this pro‑ vides an incredible amount of support. If they bring along a small bottle of water with a pop up top, that is even better! When a fellow runner meets me at a certain point in a marathon to help pace me.
Dislikes: It is tough when the spectators donʼt say any‑ thing! We need support. When spectators that you do not know try to give you water. It is appreciated, but a risk to take anything from someone you do not know.
Read more on: Schoener page 25; Bertram page 26; and Basch page 30.
CELEBRATING ITS 32ND YEAR SATURDAY, NOVEMBER 14TH 2009 OFFICIAL PROGRAM
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WELCOME Table of Contents PRE‑RACE ............................................page 11 Packet Pick‑Up/Race Expo Expo Parking Free Downtown Shuttle to Expo Walk‑Up Registration Switching Races Marathon Course Tours Available on Friday Marathon Pace Teams SunTrust Richmond Marathon Merchandise Donate Life RACE DAY ............................................page 12 Important Note About Race Start Times Race Day Parking Parking Near the Start Parking Near the Finish UPS Bag Check Available to All Runners Pre‑Race Support Free pre‑race McCafé from McDonald's Event features disposable timing chip RACE DAY (continued) ......................page 13 Starting Corrals CLIF Shot and POWERade Flavors Medical Assistance Marathon Time Limits Past Winners
Dear Race Participant, Now in its 32nd year, the SunTrust Richmond Marathon continues to grow and im‑ prove thanks to the overwhelming support of the Richmond community. It is amaz‑ ing to see the thousands of volunteers on race weekend giving so much of their time to support the runners. We have groups that come back year after year to work water stops. Volunteers even take vacation time to help out at the race expo.
Runnerʼs World has once again shown its support by hosting their marathon chal‑ lenge in Richmond this year. Fifteen of the editors and staﬀ of the magazine will be in town participating alongside everyone else on the streets of Richmond. While Runnerʼs World has named the race “Americaʼs Friendliest Marathon” it is the out‑ standing runner support from the volunteers, cheering groups, bands, spectators and even the police that make this race special. There are no real gimmicks to this race unless thatʼs what you call wet wash clothes and junk food stops. This race is built on the collective positive spirit that is both contagious and inspiring. Please join me in thanking the individuals that have come together to make this race such a success. A quick thank you or even a smile is all they need to come back again next year. Good luck with your race and we hope you enjoy your run through Richmondʼs beautiful neighborhoods. Jon Lugbill Race Director
SUNTRUST RICHMOND MARATHON 2009 SCHEDULE Thursday, November 12
Event Maps Start & Finish Areas ................................page 14 SunTrust Richmond Marathon..........page 15 McDonald's Half Marathon ................page 16 HCA VA 8K ................................................page 17 RTD Kids Run ............................................page 18
5 p.m. – 9 p.m.
Health & Fitness Expo, Packet pick‑up and walk‑up registration
11 a.m. – 9 p.m.
Health & Fitness Expo, Packet pick‑up and walk‑up registration
Post Race..............................................page 19 Post‑Race Celebration Friends & Family Can Follow Your Progress Prize Money/Awards Event DOs and DONʼTs Race Results Race Coverage on Richmondʼs NBC12 Race Photos Marathon Certiﬁcates Results in the Richmond Times‑Dispatch Post‑Race Massages Out‑of‑Town Runnersʼ Shower Facilities Lost & Found
11:30 a.m. – 3:30 p.m.
Bus tours of marathon course leaving from Expo
Party Zones..........................................page 20 Sports Backers Upcoming Events ..page 21 Sponsors ..............................................page 22
at the Arthur Ashe Athletic Center Friday, November 13 at the Arthur Ashe Athletic Center
(advance registration recommended) 6 p.m. – 8 p.m.
Pasta dinner at the Omni Hotel (Sold Out)
Richmond Times‑Dispatch Kids Run at The Diamond adjacent to the Arthur Ashe Athletic Center
Saturday, November 14 7 a.m. sharp
8k start (9th & Broad St.)
7:30 a.m. sharp
Half Marathon start (7th & Broad St.)
8 a.m. sharp
Marathon start (7th & Broad St.)
8 a.m. – 3 p.m.
Finish Line Festival
Half Marathon course closes
Marathon course closes
PRE-RACE Packet Pick‑Up/Race Expo Packet pick‑up will be available at the Health & Fitness Expo held at the Arthur Ashe Ath‑ letic Center on Thursday, November 12 from 5 to 9 p.m. and on Friday, November 13 from 11 a.m. to 9 p.m. THERE IS NO RACE DAY PACKET PICK‑UP! A photo ID is re‑ quired to pick up your race packet. You may pick up a race packet for another pre‑regis‑ tered runner, provided you have a copy of their photo ID.
Expo Parking The Arthur Ashe Center has 2,000 FREE park‑ ing spaces located in the surface lots outside the building. For directions, visit our Web site.
Free Downtown Shuttle to Expo Participants staying in downtown hotels may wish to take advantage of the free shuttle service to the Expo/packet pick‑up. The shut‑ tle will be running from in front of the atrium entrance of the Omni Richmond Hotel on Cary Street near 12th Street. The shuttles will run on a continuous loop and will depart from the Omni and the Arthur Ashe Center on the hour and on the half hour during Expo hours. The last shuttle will depart from the Omni one half hour before the Expo closes each day with the ﬁnal return service leaving the Expo right after closing time.
Walk‑Up Registration Walk‑up registration will be held at the Health & Fitness Expo at the Arthur Ashe Ath‑ letic Center on Thursday, November 12 from 5 to 9 p.m. and on Friday, November 13 from 11 a.m. to 9 p.m. THERE IS NO RACE DAY REG‑ ISTRATION OR PACKET PICK‑UP!!!
Switching Races If you are already signed up for one race and want to switch to another, you may do so, in person, at the race Expo. There is a $10 fee to do so, along with any applicable entry fee diﬀerence.
Marathon Course Tours Available on Friday Members of the Richmond Road Runners Club will be leading bus tours of the SunTrust Richmond Marathon course on Friday, No‑ vember 13. All buses will depart from the Race Expo/packet pick‑up. Each bus has a ca‑ pacity of 46 passengers plus one tour guide. Each tour of the marathon course will last ap‑
proximately 1 hour and 45 minutes. To guar‑ antee a spot, sign up on a ﬁrst‑come, ﬁrst‑ served basis on the race Web site.
Marathon Pace Teams The Richmond Road Runners Club has lined up experienced pacers to help marathoners achieve their ﬁnish time goal. The Marathon Pace Team features ﬁnish times of 3 hours, 3:10, and then ﬁfteen‑minute increments from 3:15 to 5:15. Visit the race Web site in ad‑ vance or stop by the Richmond Road Runners Club booth at the Expo.
SunTrust Richmond Marathon Merchandise Leave yourself time at the Expo to check out the latest SunTrust Richmond Marathon mer‑ chandise. With a great selection of running apparel and commemorative items, thereʼs
sure to be something for everyone on your shopping list. You can also visit our Web site and purchase these items online.
Donate Life Donate Life, the oﬃcial race charity, will be on hand at the Expo and on race day to sign‑up any‑ one interested in be‑ coming an organ and tissue donor. In addi‑ tion, they will be giving away special signature Donate Life gear to be worn during the event by anyone whose life has been touched by organ or tissue donation.
RACE DAY Important Note About Race Start Times Each race will begin promptly at its designated start time. Participants are responsible for being on‑time for the start of their race. Starting mats must be turned oﬀ and move immediately after the start of each race, so late‑ comers are in danger of not receiving an accurate start time.
Race Day Parking With over 90 parking decks and lots in the downtown area, there is plenty of parking available on Race Day. The Start & Finish lines are located only six blocks apart. For a complete map of downtown public parking, visit www.richmondmarathon.org. It is rec‑ ommended that 8k runners park near the start to allow for more parking near the ﬁnish for marathoners and half marathoners. Here is a partial list‑ ing of the parking decks/lots open and oﬀering special rates on Race Day:
Parking Near the Start (recommended for 8k entrants) 3rd & Marshall 5th & Marshall 7th & Marshall 8th & Marshall (surface lot) 5th & Broad (surface lot) 8th & Grace/Franklin
Parking Near the Finish Federal Reserve (5th & Byrd) James Center (10th & Canal) Crowne Plaza (5th & Canal) 3rd & Main (surface lot) 4th & Cary (surface lot)
RACE DAY ON COURSE SUPPORT Marathon Course = M
Mile Start 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 Finish
Half Marathon Course = H
Diamond Springs Water M H 8k
Mountain Berry Blast POWERade
M H 8k
M H 8k
M H 8k
M H 8k
M H 8k
M H 8k
MH H MH H MH
MH H MH H MH
M M M M M M
M M M M M M
M M M M M M
M M M M M M M M M M
M H 8k
M H 8k
M H 8k
M H 8k
Porta Johns M H 8k
MH H MH H M M
Music M H 8k M H 8k M H 8k M H 8k M H 8k MH MH MH H H MH MH MH M M
Wet Wash Cloths
H M H H
M M M
Pre‑Race Support • Pre‑race water will be available at the start area on the north side of Broad Street near 8th Street. • Medical Tents will be located in the start area, on the south side of Broad Street between 7th & 8th Street, and adjacent to the ﬁnish area. Medical support is provided by HCA Virginia.
UPS Bag Check Available to All Runners
Complimentary Pre‑race McCafé Available to Runners
UPS will oﬀer bag check on race morn‑ ing on Broad Street between 8th & 9th Streets Volunteers will be on‑hand to help you attach the tear‑oﬀ tag on your bib num‑ ber to your bag. Once you have ﬁnished your race, you can pick up your bag at the Finish Line Festival.
All event partici‑ pants can pick up a complimentary cup of McCafé provided by Mc‑ Donaldʼs begin‑ ning at 6 a.m. in the post race area at 10th & Cary Street. Come try a McCafé Mocha, Latte or Hot Chocolate!
8k Course = 8k
Event features disposable timing chip The marathon, half marathon and 8k are all timed using the ChronoTrack “D” Race Timing Tag, a light‑weight disposable timing device. The “D” timing tag will only record your time if you detach it from your bib and correctly at‑ tach it to your shoe through your laces. In‑ structions on the back of your bib will explain how to properly attach the “D” tag to your shoes. Please follow these directions carefully so that you do not damage your timing “D” tag to ensure that you are timed properly.
Past Marathon Winners
Starting Corrals SunTrust Richmond Marathon Corral #
1 – 1500
3:40 & under
1501 – 3000
3:41 – 4 hours
3001 – 4500
4:01 ‑ 4:30
4501 – 6000
4:31 & over
McDonaldʼs Half Marathon Corral #
6001 – 7500
1:59 & under
7501 – 9000
2 hours ‑ 2:09
9001 – 11000
2:10 ‑ 2:29
11001 – 13000
2:30 & over
HCA Virginia 8k Corral #
13001 – 14500
:45 & under
14501 – 16000
:46 ‑ :55
16001 – 17500
:56 – 1:10
17501 – 19000
1:11 & over
CLIF Shot and POWERade Flavors Assorted ﬂavors of CLIF Shot will be oﬀered at miles 14 and 21 of the marathon and mile 8 of the half marathon. Mountain Berry Blast POWERade (the blue stuﬀ) will be served at every water stop.
Medical Assistance HCA Virginia will provide medical assistance at the start and ﬁnish line and bike medics will be patrolling the course.
YEAR 2008 2007 2006 2005 2004 2003 2002 2001 2000 1999 1998 1997 1996 1995 1994 1993 1992
MALE Jyocel Basweti Mohamed Awol Asnake Fekadu Andrei Gordeev Elly Rono Elly Rono Elly Rono Reuben Chesang Michael Harrison Davis Kamau Tim Covington Mike Fitch Tim Covington Michael Harrison Tim Covington Michael Harrison Michael Harrison
TIME 2:22:22 2:22:20 2:20:23 2:14:32 2:17:55 2:15:36 2:16:02 2:17:49 2:31:00 2:24:48 2:23:51 2:30:13 2:33:31 2:33:20 2:26:41 2:35:18 2:28:15
FEMALE Kristin Price Casey Smith Maureen Ackerly Marina Bychkova Tammy Slusser Dorota Gruca Maggie Chan‑Roper Dorota Gruca Irina Suvorova Mindy Sawtelle Senoria Clarke Shelia Gallop Bee Andrews Patty Valadka Patty Valadka Bee Andrews Shelia Gallop
TIME 2:45:02 2:44:57 2:53:14 2:42:40 2:56:40 2:44:22 2:37:53 2:36:16 2:31:25 2:46:13 2:48:51 3:17:43 3:02:06 2:55:21 3:01:32 2:59:07 3:02:14
1991 1990 1989 1988 1987 1986 1985 1984 1983 1982 1981 1980 1979 1978
Thad Jones James Coleman Walt Adams Walt Adams Walt Adams Walt Adams Sean O'Flynn Sean O'Flynn Robbie Perkins Sean O'Flynn Robbie Pecht Ben Wilson Hillary Tuwei David Ruggles
2:30:15 2:35:31 2:30:17 2:24:14 2:27:51 2:22:10 2:21:50 2:29:55 2:20:12 2:22:54 2:19:16 2:23:22 2:22:26 2:28:49
Cecil Astrop Albina Galiamova Cecil Astrop Bee Andrews Deborah Snagg Marge Rosasco Patty Croasdale Carolyn Harrison Kathy Thomas Kathy Heckman Jennifer Amyx Kathy Thomas Susan Crowe Bobbie Allen
3:04:47 2:42:50 3:11:40 2:54:18 2:57:18 2:58:25 3:06:17 3:13:56 3:04:40 2:54:43 3:05:04 3:06:18 3:09:31 3:15:40
Past Half Marathon Winners YEAR 2008
MALE Derese Deniboba
FEMALE Alemtsehay Misganaw
TIME 22:42 22:41 22:20 23:03 23:24 23:21 22:39 22:36 22:58 22:50 23:05 25:42 24:37 25:48 24:52 25:00 24:35 25:12 23:46
FEMALE Jane Murage Caroline Chepkorir Magdalene Mukunzi Tetyana Hladyr Teresa Wanjiku Jou Lia Gromova Lyupmila Biktrsheva Caroline Zajac‑Tynan Svetlana Zakharova Tania Jones Irina Bogacheva Cristi Ferran Kate Dolan Kristi Lynch Terry Bruner Terry Bruner Lynn MacDougall Inna Pushkariova Olga Markova
TIME 25:48 26:20 25:24 26:00 26:22 25:47 26:44 26:16 25:36 26:53 26:45 30:11 30:19 32:27 30:26 31:15 27:54 27:03 27:47
Past 8k Winners
Seven Hour Marathon and 3½ Hour Half Marathon Limit The marathon has a course time limit of 7 hours and the half marathon has a 3½‑hour limit. In order to ﬁn‑ ish within those times, you will need to maintain a 16:02 per mile pace or you will be asked to move to the sidewalk to enable the reopening of the streets to vehicular traﬃc. At that time, there will no longer be traﬃc protection, medical aid, or water stops of‑ fered. There will be four designated checkpoints along the marathon course with shuttles available to take participants back to the ﬁnish area if anyone does not reach a checkpoint by these times: Mile 7 by 9:58 a.m. Mile 11 by 11:02 a.m. Mile 16 by 12:22 p.m. Mile 20 by 1:26 p.m.
YEAR MALE 2008 Robert Letting 2007 Rod Koborsi 2006 Samuel Ndereba 2005 Vyacheslav Shabunin 2004 Ian Connor 2003 Joseph Mwai 2002 Shadrack Kosgei 2001 Shadrack Kosgei 2000 Leonard Mucheru 1999 Leonard Mucheru 1998 Terrence Herrington 1997 Walt Adams 1996 Paul Vandegrift 1995 Bruce Berger 1994 Jeﬀrey Hough 1993 Jeﬀrey Hough 1992 Des Proctor 1991 Larry Cluﬀ 1990 Mikhail Dasko BOLD indicates race record
Don’t miss the event named one of the 10 best running races in the country by USA Today!
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Enjoy the rockin’ music and imaginative cheers from the Spirit Groups along the scenic, treelined medians. Soak in the cheers from thousands of partying spectators. Celebrate people-watching at its best as costumed runners and walkers mingle among the 35,000 participants. Then join the awesome post-race party in Monroe Park. It’s no wonder that the event has been named one of the top 10 running races in the country by USA Today!
RICHMOND TIMES‑DISPATCH KIDS RUN The Kids Run takes place at The Diamond (adjacent to the Arthur Ashe Center Expo lo‑ cation) on Friday, November 13 at 7 p.m. Participants will line up under the lights by age group near the signs corresponding to the color of their bib number. The older age groups will start in front of the younger age groups. One adult may accompany any child age 8 or under while they are on the course.
Richmond Times‑Dispatch Kids Run Meeting Area The Kids Run Meeting Area is a secure place, manned by helpful volunteers, for partici‑ pants to meet their parents and friends. All parents must meet their children in the des‑ ignated Kids Run Meeting Area after the chil‑ dren ﬁnish the race.
• The race begins at 7 p.m. sharp. • One parent may run with any child age eight or younger. • Kids Run participants will not be timed. There will be a clock at the Finish for those interested in noting their own ﬁn‑ ish time. As the ﬁnishers enter the Finish Line chute, they will receive a medal and refreshments and then will be directed to the Meeting Area.
Post Race Post‑Race Celebration After crossing the ﬁnish line, all race participants will be greeted by helpful volunteers who will provide plenty of complimentary food and beverages. Enjoy great live music, free massages, and bring your family to enjoy the variety of post‑race activities.
Friends & Family Can Follow Your Progress Electronically RaceIt.com is proud to oﬀer live splits and results for all event partic‑ ipants on the race Web site. The site will provide 13.1 and 20‑mile splits for marathoners, 10k splits for half marathoners, and ﬁnish re‑ sults for all three races. You can also sign up race week for Mobile Text Alerts by visiting our Web site.
Prize Money/Awards Prize money and other awards will be available as follows: Place 1 2 3 4 5
Marathon $2,500 $1,500 $750 $500 $250
Half Marathon $1,000 $500 $250 $150 $100
8k $1,000 $500 $250 $150 $100
Additional awards will be presented to the top ﬁve in all age groups in all three races. Overall awards are determined by clock time; age group awards by chip time.
Race Photos Brightroom professional photographers will be taking runner photos along the course for the SunTrust Richmond Marathon, McDonaldʼs Half Marathon, and HCA Virginia 8k. Be sure to wear your bib number where it can be seen, and smile when you see the Brightroom team. Then, visit the race Web site late in the week of November 15 to see your photos.
Marathon & Half Marathon Finisher Certiﬁcates The SunTrust Richmond Marathon is teaming up with Brightroom Pho‑ tography to provide FREE ﬁnisher certiﬁcates to any marathoner or half marathoner who wants one. Just visit your personal photo page on the Brightroom Web site late in the week after the race to redeem it.
See Your Results in the Richmond Times‑Dispatch Get full race coverage and results from the Sunday, November 15 Richmond Times‑Dispatch mailed to you! Visit the “Participant Information” page on the race Web site to order your copy.
The Awards Ceremony for overall winners will take place in the ﬁn‑ ish line area immediately after each race. Awards for age group win‑ ners in both races will be mailed out after the race.
Event DOs and DONʼTs For the enjoyment of all participants and spectators, please adhere to the following event rules: • No strollers, baby joggers, animals on leashes, skateboards, skates, bicycles or handcycles will be allowed on the course. This will be strictly enforced. • No one other than registered race participants may cross the ﬁnish line. Please do not have anyone join you for the ﬁnal stretch. This is strictly enforced. • The post‑race food area is for runners only. Please do not bring family members in with you.
Race Results Full results will be available at www.richmondmarathon.org by Satur‑ day evening, November 14.
Race Coverage on Richmondʼs NBC12 Be sure to watch for stories and marathon coverage on Richmondʼs NBC12 News the week leading up to the marathon. On race morning, there will be live coverage of the marathon start and ﬁnish. And on Sunday, Nov. 15 at 1:30 p.m., tune in for a half hour race recap show that will capture all the sights, sounds, and atmosphere of Americaʼs Friend‑ liest Marathon...only on NBC12.
Post‑Race Massages The American Institute of Massage will be providing complimentary massages for marathoners and half marathoners on race day inside the Omni Hotel adjacent to the ﬁnish area. Over 20 diﬀerent massage therapists will be available to provide a helping hand for those tired muscles. Massages will be available from 9 a.m.–2 p.m.
Shower Facilities Available for Out‑of‑Town Runners The Downtown YMCA will provide shower facilities to participants after the race. The Downtown YMCA is located at the corner of N. Adams Street & Franklin Street, near the end of the marathon course about 10 blocks from the ﬁnish line. Please bring your race number with you on race day and show it to the front desk. Towels are not pro‑ vided, so be sure to bring your own.
Lost & Found • Lost and found items will be taken to the Sports Backers oﬃce on Monday, November 16. If you lose something, you can call 804‑285‑ 9495 or email firstname.lastname@example.org. • If you ﬁnd valuables on race day, please turn them in to the SunTrust Richmond Marathon Volunteer Check‑in table on the 2nd ﬂoor of the Omni Hotel.
Party Zones SunTrust/NBC12 Party Zones Cater to Spectators Friends or relatives wanting to spectate along the course will want to visit one of our spe‑ cial SunTrust/NBC12 Party Zones. Each loca‑ tion will feature music, refreshments and an on‑air personality. These Party Zones will serve as a hub for spectators to show their support and enthusiasm. For friends and family of marathon com‑ petitors we have put together a spectator tour of the course. The tour includes the start and ﬁnish of the marathon as well as three diﬀerent spots on the marathon course. Be‑ cause of road closings, the preferred routes are sometimes diﬀerent than you would nor‑ mally travel.
SunTrust Richmond Marathon Party Zones
right turn onto Forest Hill Avenue. Park on the right hand side of the road by Blockbuster and cross the street by foot to the party in the CVS lot. If you are leaving and Huguenot Bridge is Closed. Return on River Road going west. Continue until Parham Road (150). You will make a right turn oﬀ of River Road to get on the exit ramp and at the light at the end of the ramp make a left and go south and east on Parham Road (150). Parham Road turns into Chippenham Parkway once you cross the James River. Take Chippenham Parkway east until Jahnke Road. Make a right turn onto Jahnke Road and go back under Chip‑ penham Parkway. Make a right turn onto For‑ est Hill Avenue. Park on the right hand side of the road by Blockbuster and cross the street by foot to the party in the CVS lot.
Recommended Directions Start (Broad Street and 7th Street) It is recommended that you park north of Broad Street for the start of the race. There is a large surface parking lot just oﬀ 9th street north of Marshall. This is a good lot for spec‑ tators. After watching the start of the race you will want to go to the ﬁrst party spot at River Road Shopping Center Starbuckʼs River Road Shopping Center (Mile 7) Take 7th street north to Interstate 95 North. Once on 95 North take 64 West. Get oﬀ at the Glenside Drive Exit (heading south). Make a right turn on Forest Avenue. Follow Forest for several miles and it will cross Patterson Av‑ enue. Continue on Forest and it will eventu‑ ally turn into Ridge. Stay straight on Ridge until River Road. Go left on River Road for ½ mile. River Road Shopping Center is on your right. Park in the shopping center lot and the party spot will be across Huguenot Road in front of Starbucks. Do not park on the Star‑ bucks side of the road. You will get trapped by the runners. CVS on Forest Hill Avenue (Mile 12.9) From River Road Shopping Center proceed south on Cary Street across the Huguenot Bridge. Continue on the Huguenot Bridge until Chippenham Park way (Route 150) and take the second exit heading east. Take Chip‑ penham Parkway east until Jahnke Road. Make a right turn onto Jahnke Road and go back under Chippenham Parkway. Make a
195 south. After 2 miles exit onto the Down‑ town Expressway (50 cent toll). Get oﬀ at the 7th and 9th Street exit oﬀ of the Downtown Expressway. Stay right on the exit ramp and this puts you onto Byrd Street. Go left at 10th Street and park on the street or in parking lots in this area. The ﬁnish line is at 10th and Cary.
McDonaldʼs Half Marathon Party Zone
Recommended Directions Start (Broad Street and 7th Street) It is recommended that you park north of Broad Street for the start of the race. There is a large surface parking lot just oﬀ 9th Street north of Marshall. This is a good lot for spec‑ tators. After watching the start of the race you will want to go to the party zone at Bryan Park. CVS on the Boulevard (Mile 19) Return the way you came on Jahnke Road and get on Chippenham Parkway heading west. Take the ﬁrst exit onto the Powhite Parkway heading north. Have 70 cents ready for the toll booth. Stay on Powhite Parkway across the river. Stay in the left Lane and con‑ tinue on 195 North. In two miles you will see an exit onto 95 south. Take 95 South and at the ﬁrst exit after ¼ mile get oﬀ on the Boule‑ vard. At the bottom of the exit ramp take a right hand turn. Stay in the right lane and you will cross over an overpass over the railroad tracks. The party spot is on your left prior to the intersection with Broad Street. Park on the right hand side of the road. (Do not drive across the runnersʼ path or you will get trapped by the runners). Finish Line Festival (Mile 26.2) Take the Boulevard to the north and get onto I‑95 North. Once on 95 stay right and exit right away onto 64 west and 195 south. Get into the left lane on the exit ramp and take
Bryan Park Party Zone (Mile 7) Take 7th Street north to Interstate 95 North. Once on 95 North take the Hermitage Road exit. At the end of the exit ramp stay to the right onto Westbrook Avenue. Make a right turn at the light onto Hermitage Road. Go past the entrance to Bryan Park and make a left turn at the bottom of the hill on Bryan Park Drive. Park on Bryan Park Drive or in the surrounding neighborhood. Walk across the bridge across the lake to the Bryan Park Party Zone. Finish Line Festival (9th and Cary Street) (Mile 13.1) Take Bryan Park Drive back to Hermitage Road and make a right. Get onto Interstate 95 heading south. After 5 miles exit onto the Downtown Expressway which is exit 74a. Stay in the right lane and get oﬀ at the ﬁrst exit onto Canal Street. You will need to pay a $.30 toll. The exit ramp puts you on Canal Street at 10th Street. You are one block from the ﬁnish line. There is on‑street parking as well as parking garages in this area.
Sports Backers Upcoming Events The Sports Backers own or assist with over 40 diﬀerent sporting events each year. For our full calendar of events, or for more information about any of the events listed below, visit www.sportsbackers.org
riverfront. Featuring live music, a mud run, an acrobatic freestyle bike competition, the high‑ ﬂying Ultimate Air Dogs event, the James River Scramble trail run, mountain biking, kayaking and much more. March 27 Ukropʼs Monument Avenue 10k Enjoy the rockinʼ music and imaginative cheers from the Spirit Groups along the scenic, tree‑ lined medians. Soak in the cheers from thou‑ sands of partying spec‑ tators. Celebrate people‑ watching at its best as costumed runners and walkers mingle among the 35,000 participants. Then join the awe‑ some post‑race party in Monroe Park. Itʼs all part of the Ukropʼs Monument Avenue 10k, named one of the best running races in the country by USA Today!
April 24‑25 National Duathlon Festival Whether youʼre a ﬁrst‑time duathlete or a hard‑core com‑ petitor, there is something for everyone at the National Duathlon Festival! Historic downtown Rich‑ mond plays host to all things Duathlon (a run‑ bike‑run event). Stay in a downtown hotel and walk to the transition area, restaurants, and shopping. The post‑race tailgate party, on‑ course spectator party zone and vendor expo combined with great racing provides for one awesome Du weekend! May 15‑16 Dominion Riverrock This celebration of Richmondʼs active river life unites the community through a unique mix of adventure sports, music and fun, set against the backdrop of Rich‑ mondʼs downtown
June 5 Anthem Stride Through Time 10k Showcasing Rich‑ mondʼs treasure trove of historic sites in a 10k walk, the course passes by more than 15 of downtown Rich‑ mondʼs historical attractions and highlighting the cityʼs 400‑year history.
July 24‑25 U.S. Army 3 on 3 Summer Hoops Bring your game to Richmondʼs biggest 3 on 3 basketball showcase and take part in the thrills of the U.S. Army 3 on 3 Summer Hoops tourna‑ ment. Teams of all ages take their shot at being the best in their division. In between games, challenge your friends to dribbling and shoot‑ ing competitions on the contest court. Throw in the Slam Dunk contest, music, food and cool sponsor giveaways and youʼll see why this event rocks! August 21 Anthem Moonlight Ride Howl at the full moon and celebrate the joy of cycling at the Anthem Moonlight Ride. Let your wild side show by deco‑
rating your bike and winning the best bike cos‑ tume award. The Anthem Moonlight Ride starts and ﬁnishes at Sports Backers Stadium and features a short "Half Moon" (8 miles) or a longer “Full Moon” (17 miles) route through the North side and near West End. Aug. 29 Patrick Henry Half Marathon Named for Hanover Countyʼs famous Colonial‑ era patriot, Patrick Henry, who proclaimed the Revolutionary Warʼs rallying cry, “give me liberty or give me death,” the 13.1‑mile race starts and ﬁnishes in Poor Farm Park in Hanover County, traversing both rolling countryside and Ashlandʼs scenic railroad district. Sept. 24‑25 U.S. Army X‑country Festival at Maymont Maymont provides a spectacular setting for one the premier running festivals in the country. Youʼll run in the shadow of the opulent 1893 Maymont House, over tree‑lined hills and ﬁelds and past wildlife areas ﬁlled with bison, deer and other animals. Along with the 5k and Half Marathon divisions for participants of all ages and shorter distance events for Elementary and Middle School kids, the event also features a high school meet.
Nov. 13 SunTrust Richmond Marathon, McDonaldʼs Half Marathon & HCA Virginia 8k The SunTrust Richmond Marathon has been recognized in Runner's World magazine as a “Must Do” marathon. Come experience “Amer‑ icaʼs Friendliest Marathon” and follow a course that tours Richmondʼs old neighborhoods, alongside the James River, then through the campus of Virginia Commonwealth University.
Sponsors Special thanks to all the sponsors, volunteers and participants who make the SunTrust Richmond Marathon possible.
An Event of the
Race Committee Turner Broughton Matt Carr Sarah Copeland Eileen Cowel Doug Cutter Patty Dean Will Dixon Mercer Ferguson Jeﬀ Fitch Jay Fournier Ro Gammon Betsy Garber Don Garber Marcy George Michael George Fran Gilday Melissa Gordon Mary Marshall Graeber Leah Harms Faith Hecht Jackie Holt
Signage Signage Shuttle/Pasta Dinner SunTrust Support Medical LifeNet Set‑up/Break‑down Course Entertainment Sponsorship Course Marshals Half Marathon Training Team Registration Training Team Coach Post‑Race Food/walk‑up Regist Start/Finish Line Registration/Finish Line McDonald's Volunteers Course Entertainment Kids Run PR/Communications
Chrissy Jenkins Wayne Kelley Meghan Keogh Hugh Kerr Stephanie Kirksey Dona Lawson Jay Lenzi Mike Levins Jon Lugbill Ray Patterson John Raigins Lisa Randolph J.C. Sadler Rick Salamida Lisa Schaﬀner Scott Schricker Megan Silva Thom Suddeth Tiﬀany Sy Jim Templeman Evie Wilkerson Carl Wilson
Event Charity Water Stops Expo Party Stops Awards Accounting Water Stops Registration Race Director Community Aﬀairs Equipment/Warehouse Event Operations HCAVA Water Stops UNOS Media & Marketing Medical Support/Signage Elite Athletes Sponsorship Finish Line Sag Wagon Coordinator Start Area
JASON SCHOENER For marathon stand-out Jason Schoener what began as a family tradition has become a life of athletic achievement. A graduate of William and Mary University—and now a third-year student at the VCU School of Dentistry—Schoener began running as a family activity. “I started running 11 years ago when I was a freshman in high school. I was cut from the school baseball team so I started running with my dad,” Schoener says. His father had participated in track for Michigan State University. Initially running for pleasure with his father or high school friends, Schoener would take on just two or three miles. His serious interest in track and long distance running evolved while he attended William & Mary, where he was a three-time member of the All-Colonial Athletic Association Team; a 4-time All-East Conference member; and he won the 10,000m Penn Relays Championship in 2005. His passion for marathons grew when Schoener set his sights on qualifying for the 2007 Olympic Trials in New York City. “I fell way short of my goal to qualify for the trials at the Twin Cities Marathon, but I still qualified for Boston,” he explains. Prior to his run in Boston, he maintained a pretty intense competitive calendar. Three weeks following his completion of the Medtronic Twin Cities Marathon 2007 (2:45:02), Schoener placed 9th (24:07) in the Ntelos 8K in Richmond. In his last race leading up to Boston in 2008, he ran the Ukrop’s Monument Avenue 10k—which was also the USA 10k Championships—placing 13th with a time of 29:55.
The decision to enter the 2008 Boston Marathon would turn out to be a milestone moment. Of the 25,283 entrants, he came in 14th overall and took second among Americans with a time of 2:19:22. He was also one of the top 15 finishers to share the same stage as four-time Boston winner Robert Cheruiyot of Kenya. Only three Americans were in the top 15. The feat earned him notoriety as a rising star in the national running community and a sponsorship from Mizuno. For the last eighteen months, during his recovery from two different injuries sustained at the Boston event, Schoener has been anxious to get back to racing. “It is my goal to run under 2:19 next fall and qualify for the 2012 Olympic trials in the marathon,” he says. He has signed up for this year’s McDonald’s Half Marathon but may run the HCA Virginia 8k depending on his health. “Either way I am going to be excited to get back into racing.” In addition to his long-term goal for the Olympics, Schoener is developing a charity road race for the Mission of Mercy (MOM) dental project and Give Kids a Smile program. The MOM project was started in 2000 and travels to remote areas of the state where Virginians receive free dental care. Virginia was the first state to start this program that provides millions of dollars in free healthcare and now over 10 other states have adopted this program. “I am working with other dental students to organize a 10k in September 2010,” he explains. “We are working to have an amazing course and sponsorship for the race.”
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MARY BERTRAM A graduate student at the VCU Center for Sport Leadership, Mary Bertram is also a graduate assistant for the VCU Men’s cross country and track and field teams. With an eye on event management and coaching for a career, Bertram is an avid athlete who has competed in cross country and ran in the 2008 SunTrust Richmond Marathon and plans to run in this year’s event. SBQ caught up with Bertram to talk about her training and participation in competitions: What activities do you participate in to keep in shape? I currently run about 70-85 miles a week and try to get in the weight room 3 or 4 times a week. What was it like running the SunTrust Richmond Marathon for the first time? I really enjoyed the marathon and it was a great first marathon to do. I pretty much had no idea what I was doing as I had decided to run it just the week before, but race day went very smoothly for me. It also helped that part of the marathon course was where I ran most runs with my cross country team. Running the SunTrust Richmond Marathon made me want to run more marathons, which makes the race a success in my mind. How do you prepare for an event? I like to be ready to warm up about an hour before the start time. I usually jog for a few minutes, stretch, and then get in a good 15 minute run to get my legs fully awake and ready (although there is plenty of time in a marathon to do that). Is your family active and supportive of your activities? Both of my parents are very active and are the reason why I got into running in the first place. My dad is currently an avid roadbiker and last year, when I ran in the Kiawah marathon, my mom ran the half-marathon. My three siblings are also active and all three run. My sister swam in college but has recently picked up running, my older sister runs and does BodyPump classes, and my brother ran at Elon University and continues to run. My fiancé, John Tramazzo, has also been a huge supporter for me. He has adjusted to a runner’s lifestyle of going to bed early and getting up early and often bikes alongside me on my long runs or will run with me on my shorter runs. He and my brother are running in the Baltimore Half Marathon this weekend and I am looking forward to being a spectator for once. In what future events are you planning to participate? I am currently training for a fall marathon, with the goal being to run in the low 2:50s. After that, I’d like to run some 5Ks or 10Ks on the track in the coming spring. I’m not sure what my next marathon will be but the ones I definitely want to do are Chicago, New York, and the Big Sur marathon in California.
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Trainer Shannon Salisbury leads a yoga class for Owens & Minor teammates.
WORKING OUT AT WORK DAY IN AND DAY OUT, TEAMMATES AT OWENS & MINOR EAGERLY FILE INTO THE WORKOUT ROOM OF THEIR BUILDING IN MECHANICSVILLE TO TAKE ADVANTAGE OF THE FREE ACCESS TO AN ARRAY OF TOP‑OF‑THE‑LINE GYM EQUIPMENT. And if that’s not enough, Leah Husk and her team of trainers are there to provide various workout classes on a daily basis. Classes include yoga, cycling, Boot Camp, kickboxing, Pilates, and many others. Teammates can even request classes like the trendy Zumba workout that was recently added to the schedule. According to the U.S. Dept. of Health and Human Services, escalating health care costs continue to remain an issue of great concern for many health professionals, employers and insurance companies.The latest statistics show that 80% of illnesses and disease are preventable. In addition, it’s a fact that healthier employees spend fewer days
Husk: “Itʼs important to have that daily con‑ tact. It helps that they know that we are here for them.”
away from work due to illness. Corporate wellness programs can alleviate depression and help employees manage their time and stress levels more effectively, all of which are contributing factors to missed work days. “In addition to our workout facility, we have a wellness program where teammates can take a health risk assessment,” says Erika Davis, Owens & Minor SVP Human Resources.“They get feedback, and if they complete an online health risk assessment and on site health screening, they are eligible for a wellness credit of $240 per year. So it’s a win-win for O&M and its teammates. The company benefits by SBQnow.com | 2 5
“We have had many success stories. One guy got his recommendations, started working out, and lost 100 pounds.” having healthier Leah Husk assists teammates who miss Jason Rooke. less work and typically have fewer medical issues. The teammates get free, unlimited access to a workout facility and various fitness classes even an opportunity to save on health care costs. Husk agrees that the advantages are almost immeasurable. “We provide more than just workout classes. My trainers and I actually bond with the people here and help motivate According to Erika Davis, Owens & and encourage them. Minor SVP Human Resources, the program oﬀers a win‑win proposition It makes their work- for the company and the teammates. place much more enfollow-up are important for a fitness projoyable and productive.” Having been with the company gram to be successful.” And if anyone has the notion that since the new building was completed, Husk and her trainers have been able to fitness is just lip service at O&M, all you get to know everyone who visits the need to do is visit the gym and see the gym. They help create fitness goals and teammates sweating right alongside corthey can follow the day-to-day progress porate officers like Grace den Hartog, Craig Smith, and Erika Davis. They are of each person. “It’s important to have that daily often jogging and cycling with everyone contact. It helps that they know that we else in the gym.“I was part of the team are here for them. They are not in this when we were building this office,” says alone,” says Husk.“Encouragement and Davis.“A workout facility is crucial for us. 2 6 | SBQnow.com
We’re in the business of healthcare, and we pledge to take care of our teammates. We have had many success stories. One teammate received his results from an on-site health screening, started working out, and lost 100 pounds.” “It’s very simple,” says Husk.“Companies that provide this type of benefit help themselves and their teammates. And we get to make a real difference in their lives. That’s why I’ve been doing this for twentyplus years. It’s very rewarding.”
SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living
NOV|DEC VOL. 3 ISSUE 1 NUMBER 11 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Contributing Writers Trevor Dickerson Paula Inserra, PhD, RD Teresa Stadler, MD, FACSM Timothy J. Zimmer, M.D. + A Band of Green
HOW MUCH OXYG
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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 (P.O. Box 9288, Richmond, VA, 23227 Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495). 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
| 13 RACE FUEL FOOD
GET HOME DELIVERY OF Official Program TIPS, SCHEDULE & RESOURCES PAGE 9
Advanced Team Prepares for 10K PAGE 30
Top marathon athlete
trains for the McDonald始s Half Marathon. PAGE 23
SUBSCRIBE ONLINE @
FOCUSES ON FEMALE FITNESS PAGE 28
“We are providing a community. You could almost call it a boutique.”
GETTING FIT WITH STYLES
by Trevor Dickerson
WHEN WHIT STYLES SET OUT TO START A NEW FITNESS BUSINESS, SHE RECOG‑ NIZED A NEED IN RICHMOND. HER COMPANY, STYLES GROUP FITNESS, FOCUSES EXCLUSIVELY ON TRAINING WOMEN AND HELPING THEM ACHIEVE THEIR FITNESS GOALS.
HER BUSINESS IS BASED OUT OF THE SPORTS CENTER OF RICHMOND, A STATE‑OF‑THE‑ART FACILITY ON OVERBROOK ROAD THAT OFFERS PHYSICAL TRAIN‑ ING FOR EVERYONE FROM NOVICE ATHLETES THROUGH NFL PLAYERS.
“I could have taken an approach where I work out men and women equally,” Styles said.“But there’s something really inspiring [for me] about working out with women. They give life and they’re so fun 2 8 | SBQnow.com
and driven, and they open themselves up in a way that men typically can’t.” But Styles doesn’t just work with random groups of women, she breaks them down into what she calls communities,
which are workout groups based on a woman’s age or stage of life.“I place the women in my groups the way I do because of the aspect of community and becoming a network with each other,”
Styles said. For twenty-something women, Styles offers what she calls a Puma Bootcamp. For those looking to trim up before their wedding, she offers Bride Bootcamp. Just married? Hitched Bootcamp is for you.And, if you’re over age of 35 years old, there’s even a Cougar Bootcamp. Styles has other bootcamps in the works as well. “We are providing a community. You could almost call it a boutique,” Styles said about her programs. “When you walk in the door, everyone else in the group knows your name and the intimate details of your life.” Unlike going to a gym where the only person you have to keep you accountable is yourself, the communities almost become a team. “By not coming to a workout, you’re disappointing your teammates,” Styles added. The women that attend Styles’ bootcamps come from all different backgrounds and all different levels. “I have girls that have never stepped in the gym, but I also have marathon runners. It doesn’t matter what their experience level is.” For those who haven’t spent much time in the gym, she offers free software for clients’ iPhones or Blackberries that include videos on how to do the group workout routines on their own, at the gym, throughout the week. But Styles’ effort to help people in the Richmond area live healthy lifestyles doesn’t stop in the gym. She’s recently partnered with Charleston, South Car-
olina-based FitMenu, a company that works with restaurants to offer healthy, yet still satisfying, menu items. “Women like myself who are trying to eat healthy go out and order a salad for dinner, and I, for one, really got sick of it,” Styles said.“When you go out [to eat], it’s for an experience. If you were just eating to survive, you’d do it at home and not care about the preparation, the good company or the atmosphere.”
After taking note of the surprising fat content of some salads (some, she says, contain more than a typical cheeseburger), she set out to put different options out there for local diners. Styles has already partnered with the owners and chefs of popular, wellknown Richmond restaurants such as Europa, Starlite and 3 Monkeys, and she hopes to have around 30 more establishments on board by the end of the year. SBQnow.com | 2 9
ADVANCED TEAM PREPARES FOR 10K THE UKROPʼS MONUMENT AVENUE 10K HAS GROWN INTO AN EVENT THAT PEO‑ PLE PLAN FOR MONTHS IN ADVANCE. MEMBERS OF THE RICHMOND ROAD RUN‑ NERS CLUB ADVANCED 10K TRAINING TEAM HAVE ALREADY BEGUN TO FORMALIZE THEIR TRAINING REGIME TO PREPARE FOR THE BIG DAY.
nd Tony Basch is once again leading the group as head coach. So how did Basch get into coaching? “I started running in 2000, when I was about 70 pounds heavier than I am now,” says Basch. “After running a few marathons and getting to know people who were involved in the program, I volunteered to help out with the YMCA 10k Training Team. From there, then head coach Chris Calfee asked if I would be a coach on the Advanced 10K training program. I did that for 3 years and then agreed to be the head coach of the program last year when Ed Carmines asked.” Of course runners of all levels participate in the 10K and creating a challenging training program helps athletes push themselves year after year. Because this team is designed to get results, the regime is intense and challenging. It’s for runners who want to improve last year’s race results. “The program begins in January and runs through race day,” Basch says.“[It] consists of weekly group runs that are between 6 and 9 miles, with a portion in the middle at a relatively quick pace (which increases in distance each week); track sessions that train both aerobic and anaerobic speed; individual recovery and other runs.”
Because this team is designed to get results, the regime is intense and challenging.
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For Basch, a 10K race is his favorite distance to run. “I have found that distance to be one of the most challenging distances, since it is long enough that you can’t go at an anaerobic pace for the
whole race, but short enough that you can run right on the edge of an anaerobic pace.” Like many others, he has a history with the Ukrop’s Monument Avenue 10K. “I love it. It’s the first race I ran in Richmond, and it’s still one of my favorites. Because it is so flat (with a few subtle exceptions), it makes a tremendous test for a 10K. You can really test your ability to push to your limits.” Aside from racing, Basch is an attorney specializing in securities law and dabbles in a couple of quirky hobbies. He runs the Virginia state yo-yo contest, and is an award-winning Scrabble player. “Ellie and I have been married since 1997 and have a dog named Biscuit, 5 bikes and at least 10 pairs of running shoes between us.” The program is open to members and non-members of RRRC, and there is a discount for RRRC members. Runners should have a race goal of 55 minutes or faster. For more information, email monument10K@gmail.com.
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.
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Published on Nov 7, 2009