+ Must‑Have Gear: COOL PRODUCTS FOR RUNNERS | AVOID HOLIDAY WEIGHT GAIN ʻIRUN4KATHYʼ HEROES, MEMORIES & MILESTONES
OFFICIAL RACE GUIDE
CELEBRATING ITS 33RD YEAR SATURDAY, NOVEMBER 13TH 2010
Official Race Guide TIPS, SCHEDULE & RESOURCES
Dynamic Stretching A NEW TWIST ON WARMING UP
McDonaldʼs Half Marathon AND THE
Khiem Tranʼs FIRST HALF MARATHON
HCA VA 8k
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nov | dec VOLUME 4 • ISSUE 1 • 2010 • NUMBER 17
INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 YMCAʼs Keep It Movinʼ Program Changes Lives: Keep It Movinʼ head coach Dan Blankenship leads all YMCA 10k Training Teams for the Sports Backers and has recently procured non‑proﬁt status for Keep It Movinʼ; “Why Run Richmond?” Everyoneʼs story is diﬀerent. Read what fans of the SunTrust Richmond Marathon Facebook page had to say.
Sports Backers Quarterly: Athletics, Recreation & Healthy Living
BODYSMART ..............................................................................6 Nutrition Can Be Naughty And Nice: How To Quell The Holiday Weight Gain; Bad Fuel: You probably would never attempt to pump an unknown substance into your gas tank. So why would you pump an unknown sub‑ stance into your body?
ʻIRUN4KATHYʼ: Heroes, Memories & Milestones ........................7 Participants in the SunTrust Richmond Marathon, McDonaldʼs Half Marathon and the HCA Virginia 8k celebrate birthdays and anniversaries as well as poignantly commemorate their loved ones and heroes.
From Sports Backers Event Volunteer to Race Participant ........8 After years of volunteering for Sports Backers events, Khiem Tran fell in love with the sport of running and is preparing for his ﬁrst half marathon.
SUNTRUST RICHMOND MARATHON OFFICIAL PROGRAM ....................................................9 PRE‑RACE ..................................................................................................11 RACE DAY ..................................................................................................12 EVENT MAPS ............................................................................................14 POST RACE ................................................................................................18 PARTY ZONES ..........................................................................................19 SPORTS BACKERS UPCOMING EVENTS................................................21 PAST WINNERS ........................................................................................ 22 SPONSORS ................................................................................................24
Top Runner Must‑Haves ..........................................................25 From running shoes to GPS‑enabled watches, SBQ highlights the perfect gear for fast‑tracking your ﬁtness. Plus 3Sports employees provide products that they just canʼt run without.
Stop Stretching, Go Faster ......................................................26 Do you want to be stronger and faster? Static stretching of your muscles may be slowing you down.
Family Fitness: The Wrights ....................................................28 What does it take to bring your family together? A holiday get‑together or birthday bash, maybe? What about an annual vacation or family reunion? For Beth Reddish‑Wright, itʼs the SunTrust Richmond Marathon that is bringing her family together from across the country.
Family Fitness: The Frasers......................................................30 Inspired by the movie Breaking Away as a teenager, Peter Fraser became an avid cyclist. Now at age 44, a designer at Fraser Design Associates and the father of three̶Julia, 14, Kieran, 11 and Ethan, 8̶Peter along with his wife Sally, 43, a certiﬁed triathlon coach, want to inspire a “healthy approach towards living” in their kids.
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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living
NOV|DEC VOL. 4 ISSUE 1 NUMBER 17 Publisher | Executive Editor Sports Backers Quarterly: Athletics,
Dave Smitherman Publisher | Art Director
To the 2010 SunTrust Richmond Marathon, McDonald’s Half Marathon & HCA VA 8k Participants.
Contributing Writers Jackie Holt Leah Cafaro Husk, CPT Shelby Little Stephen P. Sowulewski, M.A Teresa Stadler, MD FACSM Khiem Tran Photography Chris Owens
For Advertising Information: Dave Smitherman 804.355.1035 Dave@palaribooks.com Teresa Stadler, MD, FACSM 4101 Cox Road Suite 301 Glen Allen, VA 23060 (804) 270‑7750
WWW.COMMONWEALTH SPORTS MEDICINE.COM
Join our Fan Page on
Recreation & Healthy Living is produced six times a year (4 reg‑ ular 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 with‑ out written permission from the publisher is prohibited. General comments, story sugges‑ tions and letters to the editor for publication consideration should be directed to feedback@SBQnow.com. SBQ is published by Sports Backers and Palari Publishing LLP
SPORTS BACKERS QUARTERLY NOV|DEC 2010 YMCAʼs Keep It Movinʼ Program Changes Lives
J U M P S T A R T
by Shelby Little
The ﬁrst day of training last January was
Keep It Movinʼ head coach Dan
frigid, yet Rosie Boswell nearly fainted from
Blankenship leads all YMCA 10k Training
heat exhaustion. She had worn a down coat
Teams for the Sports Backers and has re‑
on her ﬁrst run ‑ an amateur mistake. Like
cently procured non‑proﬁt status for Keep
Boswell, most Keep It Movinʼ team mem‑
It Movinʼ. He noticed a change in team
bers were overdressed and inexperienced
members over the course of the program.
runners. They were also homeless, but
“What weʼve found is that by running, in‑
shared a common goal with thousands of
creasing physical activity, and setting a goal,
other Richmonders: to train over 12 weeks
it inspires you to do even more things. It
and complete the Ukropʼs Monument Av‑
gives you better conﬁdence. There were
enue 10k. The Downtown YMCA, where
people who felt much better about going
they met for training, extended Keep It
for an interview and they had more energy
Movinʼ the same beneﬁt as the other YMCA
than they had before; they were taking
10k Training Teams: a ten‑visit pass to help
more risks,” he says.
them reach their goal. “I got to making a
Dee Shackford, who also coached the
commitment to myself, and I havenʼt been
team with her husband Bob, noticed a
“The biggest thing I learned from the training team was if I set my mind to doing something, now I can do it.”
“Why Run Richmond?” Everyoneʼs story is diﬀerent. Hereʼs what fans of the SunTrust Richmond Marathon Facebook page had to say.
Abbey Davis Dupuy Gummy bears! Totally necessary for my ﬁrst marathon as a mom.
Deidre Charles My sister‑in‑law made me do it! Seriously, itʼs a girls weekend of running and a good way to burn calories right before Thanksgiving :) Mark Koch I chose Richmond because it is one of the best marathons in the nation, because of its or‑ ganization and great support by staﬀ and fans. I wanted a good experience for my FIRST marathon at age 42. The race is 11 days before I turn 43. Thanks and see you on race day!
making commitments or good choices in
change in her perception of the homeless.
my life. And this time I said ʻIʼm going to
“Initially, I was cautionary about crossing
push it; this time Iʼm going to do itʼ,” says
the line or asking the wrong question. I did‑
Boswell. She did complete the race, as did
nʼt want them to think I was in their busi‑
nearly all twenty‑two members of the team.
ness, but I didnʼt want them to think I didnʼt
“One of the biggest problems with
care. What I learned was theyʼre just ordi‑
people that come in here is the inability to
nary human beings like me that unfortu‑
commit,” says Freedom House Program Di‑
nately have circumstances diﬀerent than
rector Ken Roth. “But they stuck with [the
mine. Theyʼre not any diﬀerent than me,
training team], and I was very glad to see
than Dan or anyone.” Shackfordʼs senti‑
that,” he adds. About half of the 2010 team
ments are shared by the other coaches and
members resided at Freedom House. They
volunteers. “Quite frankly, I probably got
describe the shelter as a family, a great
just as much out of the program, or more,
brotherhood and sisterhood. However, the
as they did. It just brought me back to being
For the pizza, the down hill ﬁnish starting at mile 26 and to support my plum peeps. Also to run in with my wife as she com‑ pletes her ﬁrst marathon!
shelter has strict regulations that help home‑
human again,” says Blankenship.
Haley Tycer Julian b/c Runnerʼs World raved about it so much, I had to try it for myself! (And it helps that I get to visit my family members who live in the area as well!)
less people regain control of their lives. Res‑
In 2011, Keep It Movinʼ plans on tar‑
idents must keep a job, meet weekly with a
geting other populations of people without
case worker, and may stay no longer than
the means to join a running team, such as
one year. If needed, they also must visit a
disadvantaged youth. “Itʼs for anybody who
therapist weekly and take medication as
has a speciﬁc need. If you want to run, you
prescribed. “Itʼs not a place to lay out and do
can come out and join us,” says Shackford.
nothing,” cautions resident and team mem‑
They plan on recruiting the homeless to
ber Bryan Armes. He has a new sense of self
join them for a YMCA 10k Training Team
Alice White Webber
after his experience with the team.
again this spring, and expect even more
This will be my 3rd race‑ 1‑ 5K, 1‑1/2 marathon̶the Richmond was an easy deci‑ sion̶my son is a freshman at VCU ‑ So the race is a good excuse to see my boy! :‑)
“Iʼve struggled with self‑esteem my whole life,” he says, “and the biggest thing I learned from the training team was if I set my mind to doing something, now I can do it.”
will participate. For further information on Keep It Movinʼ visit, www.keep‑it‑movin.org.
Kristian Mcgaha I love to set goals and challenge myself. This is my ﬁrst participation in a marathon. I canʼt wait for Nov 13, I have been training hard. As for “why” this marathon in particular, FALL in Richmond, enough said :)
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B O D Y S M A R T Nutrition Can Be Naughty And Nice: How To Quell The Holiday Weight Gain BY STEPHEN P. SOWULEWSKI, M.A
For me the holidays are a special time to cele‑ brate with family, reconnect with friends and enjoy some rest and relaxation in Michigan. No matter which holiday we celebrate, the one commonality is FOOD. As much as I an‑ ticipate the arrival of jolly old Saint Nick, I do not wish to emulate his hearty girth. Weight gain during the holiday season does not have to be inevitable. Grazing on ﬁve to six small meals a day is prudent no matter which season you ﬁnd yourself in. It becomes even more important in taming the urge to gorge in a single sitting. By reducing portion size and increasing your frequency of eating, this will help to keep the metabolism better regulated. If we skip meals in anticipation for that one special “feeding frenzy,” the body will compensate by lower‑ ing our metabolic rate which is a recipe for weight gain. It is okay to be dense. Nutritionally dense foods provide more nutrients and less calo‑ ries̶a win, win situation every time! For ex‑ ample, it is wise to include some of your holiday favorites as staples year round. The American Council on Exercise (ACE) suggests
some familiar holiday foods: • Pass the pumpkin. Pumpkin pie is a rich source of beta‑carotene (a precursor to vi‑ tamin A). It also provides a great source of iron (17% of the recommended dietary al‑ lowance per half‑cup serving). • Cranberries anyone? The cranberryʼs plant pigment provides color to our holiday plate and also provides a number of com‑ pounds that have shown early promise against cancer and heart disease. • How sweet it is...potatoes: A four ounce sweet potato provides more than a quarter of our daily needs for vitamin C and vitamin E̶ which is touted to help enhance muscle re‑ covery after a workout. • Letʼs talk turkey: Those pilgrims were onto something when they sat down for the ﬁrst Thanksgiving feast. Aside from being a quality protein source, turkey also provides signiﬁcant sources of B‑vitamins, selenium and zinc, nutrients essential for optimal nerve and immune function. Choose fresh, unbaked rather than pre‑basted̶these are injected with an oil and salty broth mixture. • Chestnuts roasting on an open ﬁre... In
contrast to other calorie and fat‑laden nuts, chestnuts contain less than one gram of fat per ounce, while providing a hefty dose of ﬁber. We should all aim for 25‑35 grams of ﬁber per day. One can take the “fat out of festive” by using a low‑fat dip with a vegetable platter, a colorful fruit platter with a dip made from nonfat yogurt blended with a dab of fat‑free whip topping or baked tortilla chips and a fat‑ free refried bean dip. Lower your amount of libations. Alcohol contains seven calories per gram̶almost as many as fat (nine calories per gram). Try eggnog sans the rum. Drink copious amounts of water to stay hydrated and to help buﬀer the eﬀects of alcohol. Some ﬁnal food for thought: Think of diet in terms of a “noun” instead of a “verb.” Focus on a sound dietary plan and allow yourself a few indulgences. Starving yourself to com‑ pensate may lead to overcompensation on less‑healthy options. Keep track of your food intake by using a food intake log. This can provide some accountability and can work as a great tool to monitor calories.
Stephen P. Sowulewski, M.A. is an Associate Professor and Department Chair of Health & Physical Education at J. Sargeant Reynolds Community College and an American Council on Exercise (ACE) group exercise certified instructor at American Family Fitness teaching indoor cycling.
BAD FUEL You probably would never attempt to pump an unknown substance into your gas tank. So why would you pump an unknown substance into your body? More than likely, you wouldnʼt. Just like a car, your body needs proper fuel to get from point A to point B without breaking down. My 15‑year‑old son, Griffin, learned this the hard way last weekend. He is a cross country runner who was traveling to New York City to compete in an invitational meet. Competitive by nature, he takes his sport se‑ riously and usually finishes with fairly impressive times. We talk a lot about his caloric needs and how proper nutrition will enhance his ath‑ letic performance. He is usually pretty good about fueling up with foods that are easily di‑ gestible and nutritionally dense.
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Apparently though, en route to New York (he traveled with an‑ other family) Griffin ignored our talks and indulged in the follow‑ ing “foods” in the form of a box of breakfast pastries and 2 bags of colorful jelly‑like candies shaped like friendly bears: En‑ riched Flour, Corn Syrup, Sugar, Glucose Syrup, Corn Syrup Solids, Dextrose, High Fructose Corn Syrup, Polydextrose, Hy‑ drogenated Palm Kernel Oil, Sodium Stearoyl, Blue #2, Yellow #5 and #6. Need I tell you that Griffin bombed his event? The race was a hilly one and he was over‑ come by nausea. He ran out of good fuel.
Proper nutrition is imperative to support physical athletic activity. Proper nutrition is imperative to support physical athletic activ‑ ity. Consuming foods that require minimal processing, have little or no ﬂavor‑enhancement, or chem‑
ical preservatives is the key to op‑ timum performance. Complex carbohydrates (fruits, veggies, nuts, seeds and grains), lean sources of protein (turkey, ﬁsh, nuts, bean curd) and good‑for‑ you fats (olive oil, grape seed oil, nuts, omega 3ʼs found in some ﬁsh) will serve your body well. Your body will naturally and eﬃciently utilize these types of calories for exertion instead of spending precious energy grap‑ pling with chemicals for which it has no use. So ﬁll ʻer up and get in the race! BY LEAH CAFARO HUSK, CPT
Leah Cafaro Husk, CPT and certified Biometrics Strength and Nutrition Coach, is the owner of Leah Husk Fitness, LLC and is the author of I’m Hungry! A Personal Trainer’s Collection of Good Food Recipes. Visit her website at www.LeahHuskFitness.com
ʻIRUN4KATHYʼ: HEROES, MEMORIES & MILESTONES
IVINS PHOTO: BRIGHTROOM | LOVE PHOTO COURTESY OF SPORTS BACKERS | RICK & ROWLEY PHOTOS COURTESY OF THE FAMILIES
KATHY IVINS PROVED TO BE A FORCE TO RECKON WITH BOTH AS A LONG‑DISTANCE RUN‑ NER AND AS A TRAILBLAZING COMMERCIAL REAL ESTATE BROKER. NAMED AS ONE OF THE STATEʼS MOST INFLUENTIAL WOMEN IN 2009 BY VIRGINIA LAWYERS WEEKLY, SHE WAS ALSO DEDICATED TO HER FAMILY AND HER PASSION FOR ATHLETICS, SERVING ON THE SPORTS BACKERSʼ BOARD OF DIRECTORS AND TRAINING WITH THEIR MARATHON TEAM. AN INSPIRATION FOR HER FAMILY, IVINSʼ LEGACY CONTINUES IN 2010ʼS MARATHON.
Kathy Ivins A true competitor who participated in two SunTrust Richmond Marathons, Ivins lost her battle with cancer this past July. Her nephew, also a marathon participant, Taylor Sowards, is coming from Carlsbad, California, to run in her honor. Close running mates, Ivins and Sowards always compared notes on each other’s training progress. Sowards’ mother also died of breast cancer. He has pledged to run 20 marathons in their memory. His bib will read IRUN4KATHY. Terri and Mitchell Rick are running the marathon in honor of their son,
Mitch Rick who passed away in a car accident on November 13, 2008, at the age of 25. A group of people from the UVA community are running “Every Yard for Yeardley” in honor of former UVA lacrosse player, Yeardley Love, who died in May as a tragic result of domestic violence. Catherine Van Mitch Rick Pelt is running with Hillary Hudgins in honor of her little brother Neil Van Pelt who was killed in a car accident in June. An athlete, Neil would be an event participant if he were here today. Michelle Rowley is running a half marathon each month in 2010 in memory of her mother, Mary Hoﬀman, who passed away from Multiple Sclerosis. The McDonald’s Half Marathon in Richmond will be her 11th stop—read more on Michelle’s progress at her blog http://myreason2run.wordpress.com. Other participants in the marathon, half-marathon and 8k are celebrating birthdays including Patty Mosher Ab‑ bott (running the HCA 8k), Cheryl Groce‑Wright who will be turning 50 and Sandra Milena Toro Luhan who will be competing on her 30th birthday. Also celebrating will be Rosie Hemphill who is highlighting her oneyear anniversary of being in remission from breast cancer by running with friend Ashlee Droscher.
Michelle Rowley with her mother.
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BY KHIEM TRAN
FROM SPORTS BACKERS EVENT VOLUNTEER TO RACE PARTICIPANT
AFTER YEARS OF VOLUNTEERING FOR SPORTS BACKERS EVENTS, KHIEM TRAN FELL IN LOVE WITH THE SPORT OF RUNNING AND IS PREPARING FOR HIS FIRST HALF MARATHON.
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Now I’m proactive about my health. My first race was an MS bike ride. My first races with Sports Backers were McDonald’s XCountry festival and the 2008 Ukrop’s Monument Avenue 10k. I had done the 10k training team with the YMCA and Sports Backers for this past 10k, and I liked it so much that I figured I’d do the Sports Backers Half Marathon Training Team (HMTT). I’m on the Kangaroos training team with Kelly Carr—I love it. I met a lot of new people and there’s this one runner I run with, Excellence in Orthopedic and Sports Physical Therapy Robin Gibson. It’s cool running with her ● Manual Orthopedic Therapy and talking to her ● Sport or Work Related Injuries every week. ● Pre and Post-operative Treatment Rehabilitation of the Spine As for expectations, ● Upper and Lower Extremity Rehabilitation I expect to finish. I’ve ● Custom Orthotics Sport Specific Rehabilitation never run more than 6.2 ● Joint Replacement Therapy Pediatric Physical Therapy miles prior to this event ● Foot and Ankle Therapy until this weekend when we ran 7. I was feeling good afterwards. I’m looking MATTHEW PULISIC, PT, MS, OCS forward to replacing the HMTT sticker on my car with a RICK HEROD, PT 13.1 sticker. KIM LINK, DPT Hopefully next year I can put the 26.2 sticker on. I’d AARON PERKINS, DPT, OCS, CSCS love to. If I keep going on with this, I’d love to do other ANGELA DAUCH, DPT marathons like the New York and Boston events. JENNIFER PULISIC, PT, MS In 2008 when I ran the 10k for the first time, I didn’t train at all. I just ran. This past March [when I did train] VISIT ONE OF OUR CONVIENIENT LOCATIONS TODAY I ran it in 52 minutes. I shaved 20 minutes off my time when I ran it in 2010. I’m no super athlete by any means, 3508 Cutshaw Ave. Ste 299 203 North Washington Hwy. but compared to what my lifestyle was before, I like this a Richmond, VA 23230 Ashland, VA 23005 lot more. PH: 804.340.1193 PH: 804.798.1112 My motto that I live by is a quote by Lance ArmFAX: 804.340.1930 FAX: 804.798.1171 strong—my idol because I like to bike, too.‘Pain is tempoWWW.RICHMONDPT.COM WWW. ASHLANDPT.NET rary. Quitting lasts forever.’
I got involved with Sports Backers because of a community service requirement at Maggie Walker Governor’s School. I needed 140 hours to graduate.Through Mary Marshall (the Sports Backers volunteer coordinator), I kept doing all the races even after graduation. I never stopped because I liked it so much. With volunteering, I helped out with packet pick-up, course marshaling, and post-race food, so I got to see the entire process. That got me interested and inspired me to actually run. Growing up, I didn’t do sports and I actually wasn’t active at all. Through Sports Backers events I’ve lost about 30 pounds. I like it a lot better now because I’m much healthier.
OFFICIAL RACE GUIDE
CELEBRATING ITS 33RD YEAR SATURDAY, NOVEMBER 13TH 2010
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 Runnerʼs World Challenge RACE DAY ....................................page 12 Race Day Parking Parking Near the Start Parking Near the Finish UPS Bag Check Available to All Runners Pre‑Race Support Complimentary Pre‑Race McCafé Available to Runners Event features disposable timing chip RACE DAY (continued) ................page 13 Important Note About Race Start Times Starting Corrals Accel Gel and POWERade Flavors Medical Assistance Seven Hour Marathon and Four‑Hour Half Marathon Limit Friends & Family Can Follow Your Progress Electronically Prize Money/Awards Event DOs and DONʼTs
Dear Race Participant, Now in its 33rd 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. The editors and staﬀ of the magazine will be back in town participating alongside everyone else on the streets of Richmond. While Run‑ nerʼs 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 washcloths 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 2010 SCHEDULE Thursday, November 11 5 p.m. – 9 p.m.
at the Arthur Ashe Athletic Center
EVENT MAPS Start & Finish Areas............................page 14 SunTrust Richmond Marathon ........page 15 McDonaldʼs Half Marathon ..............page 16 HCA Virginia 8K ..................................page 16 POST RACE ..................................page 18 Post‑Race Celebration Race Results Race Coverage on Richmondʼs NBC12 Race Photos Marathon & Half Marathon Finisher Certiﬁcates Results in the Richmond Times‑Dispatch Post‑Race Massages Shower Facilities Available for Out‑of‑Town Runners Lost & Found Party Zones..........................................page 19 Sports Backers Upcoming Events ..page 20 Past Winners ......................................page 22 Sponsors ..............................................page 24
Health & Fitness Expo, Packet pick‑up and walk‑up registration
Friday, November 12 11 a.m. – 9 p.m.
Health & Fitness Expo, Packet pick‑up and walk‑up registration at the Arthur Ashe Athletic Center
11:30 a.m. – 3:30 p.m.
Bus tours of marathon course leaving from Expo (advance registration recommended)
6 p.m. – 8 p.m.
Pasta dinner at the Omni Hotel (Sold Out)
Saturday, November 13 7 a.m. sharp
8k start (9th & Broad St.)
7:30 a.m. sharp
Half Marathon start̶Wave 1 (7th & Broad St.)
8 a.m. sharp
Marathon start̶ (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 11 from 5 to 9 p.m. and on Friday, November 12 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‑ registered 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 website.
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. Three 47‑per‑ son shuttle buses will run on a continuous loop between the Omni and the Arthur Ashe Center during Expo hours. The last shuttle will depart from the Omni one half‑hour be‑ fore 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 11 from 5 to 9 p.m. and on Friday, November 12 from 11 a.m. to 9 p.m. THERE IS NO RACE DAY REGISTRATION 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 12. All buses will depart from the Race Expo/packet pick‑up. Each bus has a capacity of 46 passengers plus one tour guide. Each tour of the marathon course will last approx‑ imately 1 hour and 45 minutes. To guarantee a spot, sign up on a ﬁrst‑come, ﬁrst‑served basis on the race website.
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 becom‑ ing an organ and tissue donor. In addition, they will be giving away special signature Donate Life gear to be worn during the event by any‑ one whose life has been touched by organ or tissue donation.
Marathon Pace Teams The Richmond Road Runners Club has lined up experienced pacers to help marathoners achieve their ﬁnish time goal. Visit the race website in advance 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 event merchandise. With a great se‑ lection of running apparel and commemora‑ tive items, thereʼs sure to be something for everyone on your shopping list.
Runnerʼs World Challenge The SunTrust Richmond Marathon is proud to have been selected once again as a site for the Runnerʼs World Challenge. We welcome the marathoners and half marathoners who have chosen to run Richmond as part of the program. Want more information about the Challenge? Visit their booth at the expo and meet the magazineʼs editors.
RACE DAY 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 park‑ ing, visit www.richmondmarathon.org. It is recommended that 8k runners park near the start to allow for more parking near the ﬁnish for marathoners and half marathon‑ ers. Here is a partial listing 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)
Parking Near the Finish Federal Reserve (5th & Byrd) James Center (10th & Canal) Crowne Plaza (5th & Canal) 3rd & Main (surface lot) 4th & Cary (surface lot)
UPS Bag Check Available to All Runners UPS will oﬀer bag check on race morning on Broad Street be‑ tween 8th & 9th Streets. Volunteers will be on‑hand to help you attach the tear‑oﬀ tag on your bib number to your bag. Once you have ﬁnished your race, you can pick up your bag at the Finish Line Festival.
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
8k Course = 8k
Diamond Springs Water M H 8k
Mountain 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.
IMPORTANT! Complimentary McCafé Beverages Available to Runners All event participants can pick up a complimentary McCafé beverage provided by McDonaldʼs beginning at 6 a.m. in the post‑race area at 10th & Cary Street.
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” tim‑ ing tag will only record your time if you detach it from your bib and cor‑ rectly attach it to your shoe through your laces. Instructions 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.
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 moved immediately after the start of each race, so latecomers are not in danger of receiving an accurate start time.
Starting Corrals/Waves SunTrust Richmond Marathon – 8 a.m. start Corral #
1 – 1500
3:44 & under
1501 – 3000
3:45 – 4 hours
3001 – 4500
4:01 ‑ 4:30
4501 – 6000
4:31 & over
HCA Virginia will provide med‑ ical assistance at the start and ﬁnish line and bike medics will be patrolling the course.
Seven Hour Marathon and Four‑Hour Half Marathon Limit The marathon has a course time limit of 7 hours and the half marathon has a 4‑hour limit. In order to ﬁnish 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 oﬀered. There will be four designated checkpoints along the marathon course with shuttles avail‑ able to take participants back to the ﬁnish area if anyone does not reach a checkpoint by these times: Mile 16 by 12:22 p.m. Mile 7 by 9:58 a.m. Mile 20 by 1:26 p.m. Mile 11 by 11:02 a.m.
HCA Virginia 8k – 7 a.m. start Corral #
15001 – 16500
:45 & under
16501 – 18000
:46 ‑ :59
18001 – 19500
1 hour – 1:15
19501 – 21000
1:16 & over
Wave Starts for Half Marathon Due to the size of the race, the McDonaldʼs Half Marathon will utilize wave starts. Participants start in equal size waves with others of the same general speed based on the predicted time indicated on their entry forms. McDonaldʼs Half Marathon Wave # Start Time
1 2 3 4 5 6
7:30 a.m. 7:33 7:36 7:39 7:42 7:45
6001 – 7500 7501 – 9000 9001 – 10500 10501 – 12000 12001 – 13500 13501 – 15000
1:59 & under 2 hours 2:01 – 2:14 2:15 – 2:29 2:30 – 2:44 2:45 & over
Friends & Family Can Follow Your Progress Electronically CapTech is proud to oﬀer live splits and results for all event participants on the race website. The site will provide 6.2, 13.1, and 20‑mile splits for marathoners, 10k splits for half marathoners, and ﬁnish results for all three races. You can also sign up race week for Mobile Text Alerts by visiting our website.
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. The Awards Ceremony for overall winners will take place in the ﬁnish line area immediately after each race. Awards for age group winners in both races will be mailed out after the race.
Event DOs and DONʼTs
Accel Gel and POWERade Flavors Assorted ﬂavors (vanilla, chocolate, and citrus orange) of Accel Gel will be oﬀered at Miles 14 and 21 on the marathon course and Mile 8 on the half marathon course. Mountain Berry Blast POWERade will be served at every water stop.
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.
SStartt Ar Star Area rea 8k Start
Marathon Maratho on & Half Marathon Start
FFinish iat the JamesAr inish A Area ea Center C Medical A Area
B Barricades Water W ater
Postt-Race Post-Race Food d
Race Merchandise e Sponsor T Tents ents
Announcer Announ ncer
Training T eams Training Teams
Omni Om ni Hotel Hotel Plaza
Sky Bridge S
One On ne James Center
10th Str Street reet
9th Stre Street eet
Parking Deck Elevators Elevator rs
Two T w wo James Center Cente er
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.
See Your Results in the Richmond Times‑Dispatch Get full race coverage and results from the Sunday, November 14 Richmond Times‑Dispatch mailed to you! Visit the “Participant Information” page on the race website to order your copy.
Race Results Full results will be available at www.richmondmarathon.org by Saturday evening, November 13.
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. 14 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.
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.
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.
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 num‑ ber where it can be seen, and smile when you see the Brightroom team. Then, visit the race website 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 Photography to provide FREE ﬁnisher certiﬁcates to any marathoner or half marathoner who wants one. Just visit your personal photo page on the Brightroom website late in the week after the race to re‑ deem it.
Shower Facilities Available for Out‑of‑Town Runners
Lost & Found • Lost and found items will be taken to the Sports Backers oﬃce on Monday, November 15. 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 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. Starbucks 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 Parkway (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 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.
7th and 9th Streets 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 an overpass over the railroad tracks. The party spot is on your left prior to the in‑ tersection 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 195 South. After 2 miles exit onto the Down‑ town Expressway (50 cent toll). Get oﬀ at the
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 over 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 cent 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.
April 2 Ukropʼs Monument Avenue 10k Richmondʼs signature event is so much more than a race̶itʼs the coolest street party of the year! Soak up the cheers from thousands of partying spectators and imaginative spirit groups as you rock out to live music along scenic tree‑lined Monument Avenue. Enjoy the spectacle as many of our 40,000 runners and walkers show off costumes from the cre‑ ative to the downright crazy. Add the awe‑ some post‑race party in Monroe Park to the mix, and itʼs no wonder the event has been named one of the countryʼs top 10 running races by USA Today!
May 13‑14 Dominion Riverrock This celebration of Richmondʼs active river life unites the community through a unique mix of sports, music and fun, set against the backdrop of Richmondʼs downtown riverfront. Featuring live music, the Filthy 5k mud run, an acrobatic freestyle bike competition, the highﬂying Ulti‑ mate Air Dogs event, the James River Scramble 10k trail run, mountain biking, aerial kayaks and much more. May 21 Anthem Stride Through Time 10k Showcasing Rich‑ mondʼs treasure trove of historic sites in a 10k walk that highlights the cityʼs 400‑ year history.
June 9 Connects Federal Credit Union Corporate 4 Miler This run through Innsbrook Oﬃce Park is a per‑ fect opportunity for employers to promote the message of employee health and wellness. The Thursday evening event allows co‑workers to bond after business hours in a fun, healthy atmosphere.
July 30 WhatIfCreditUnions.com Dragon Boat Festival Teamwork is the key in this unique event held at Rockettʼs Landing. Twenty paddlers move in unison, combining strength with teamwork in a boat whose elaborate design originates in ancient China.
August 13 Anthem Moonlight Ride Celebrate the joy of cycling at the Anthem Moonlight Ride. Let your wild side show by decorating your bike and winning the best bike costume award. The Anthem Moonlight Ride starts and ﬁnishes at Sports Backers Sta‑ dium and features a short “Half Moon” (8 miles) or a longer “Full Moon” (17 miles) route through the North Side and near West End. August 20 Henricus Dauber Dash Get down & dirty! The Henricus Dauber Dash showcases the rugged beauty of Dutch Gap and the historical splendor of Henricus Park.
Just like the Daubers that built the mud walls and houses of the Citie of Henricus (celebrat‑ ing its 400th anniversary in 2011), you have a chance to relive your childhood with plenty of messy mud on hand. August 27 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. September 23‑24 Maymont X‑Country Festival Maymont pro‑ vides a spectacu‑ lar setting for one of 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 8 Mile Trail Run divisions for partici‑ pants of all ages and shorter distance events for elementary and middle school kids, the event also features one of the top high school meets in the country. November 12 SunTrust Richmond Marathon, McDonaldʼs Half Marathon & HCA Virginia 8k The SunTrust Richmond Marathon has been recognized in Runnerʼs World magazine as a “Must Do” marathon. Come experience "Amer‑ icaʼs Friendliest Marathon”̶26.2 miles of smiles̶the course tours Richmondʼs old neighborhoods and follows Monument Av‑ enueʼs statues of Confederate soldiers, through the campus of Virginia Commonwealth Univer‑ sity, then alongside the James River.
Past Marathon Winners YEAR 2009 2008 2007 2006 2005 2004 2003 2002 2001 2000 1999 1998 1997 1996 1995 1994 1993 1992 1991 1990 1989 1988 1987 1986 1985 1984 1983 1982 1981 1980 1979 1978
MALE Jyocel Basweti 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 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
TIME 2:18:28 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 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
FEMALE Salome Kosgei 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 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
TIME 2:40:51 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 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 2009 2008
MALE Nicholas Kurgat Derese Deniboba
TIME 1:06:02 1:06:50
FEMALE TIME Alemtsehay Misganaw 1:16:34 Alemtsehay Misganaw 1:18:34
Past 8k Winners YEAR 2009 2008 2007 2006 2005 2004
MALE Elkanah Kibet Robert Letting Rod Koborsi Samuel Ndereba Vyacheslav Shabunin 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
TIME 22:47 22:42 22:41 22:20 23:03 23:24
FEMALE Teyba Naser Jane Murage Caroline Chepkorir Magdalene Mukunzi Tetyana Hladyr Teresa Wanjiku
TIME 26:31 25:48 26:20 25:24 26:00 26:22
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
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
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
Sponsors Special thanks to all the sponsors, volunteers and participants who make the SunTrust Richmond Marathon possible.
Event Charity An Event of the
Race Committee Turner Broughton Alison Burnette David Burns Kelly Carr Matt Carr Doug Cutter Patti Dean Will Dixon Jeﬀ Fitch Jay Fournier Ro Gammon Betsy Garber Don Garber Marcy George Michael George Fran Gilday Melissa Gordon Mary Marshall Graeber Amanda Guyre Leah Harms Faith Hecht
Signage Merchandise Course Support Walk‑up Registration/Training Team Support Signage Medical LifeNet Set‑up/Break‑down 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 HCAVa Course Entertainment Expo Support
Jackie Holt Chrissy Jenkins Wayne Kelley Meghan Keogh Hugh Kerr Stephanie Kirksey Dona Lawson Jay Lenzi Mike Levins Jon Lugbill Eric Mann Ray Patterson John Raigins Lisa Randolph Rick Salamida Scott Schricker Megan Schultz Thom Suddeth Tiﬀany Sy Jim Templeman Emily Walton Evie Wilkerson Carl Wilson
PR/Communications Event Charity Water Stops Expo Party Stops Awards Accounting Water Stops Registration Race Director SunTrust Support Community Aﬀairs Equipment/Warehouse Event Operations Water Stops Media & Marketing Medical Support/Signage Elite Athletes Sponsorship Finish Line Shuttle/Pasta Dinner Sag Wagon Coordinator Start Area
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decrease sprint speeds. The summary is clear: Less flexible runners are simply more economical. Perhaps just as interesting is that the longer the stretch is held, the greater the decrease in performance. This finding jump started (no pun intended) research on the effect of dynamic stretching on performance. The results so far have been impressive with five published studies since 2006 concluding that dynamic
stretching improves jump height, sprint speed, and knee extension power. Dynamic stretching may be the answer to the desire to stretch without slowing you down. Dynamic stretches resemble a moving version of common static stretches [see photos for examples]. Many such movements have the additional benefit of strengthening the core, the muscles of your back, abdomen, pelvis, and hips.
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Khiem Tranʼs FIRST HALF MARATHON
GET HOME DELIVERY OF
McDonaldʼs Half Marathon AND THE
HCA VA 8k
by Jackie Holt
What does it take to bring your family together? A holiday get-together or birthday bash, maybe? What about an annual vacation or family reunion? For Beth Reddish-Wright, it’s the SunTrust Richmond Marathon that is bringing her family together from across the country. “[The SunTrust Richmond Marathon] has already brought us closer together through training and will allow us to be healthy longer with the good habits it has started,” said Beth, who has encouraged every member of her immediate family to run the SunTrust Richmond Marathon or HCA Virginia 8k on November 13th.
Beth and Art will tackle their ﬁrst marathon this year.
Beth and her husband, Art Wright, have run the McDonald’s Half Marathon for the last two years and the HCA Virginia 8k for two years before that. This year, the couple decided it was time to tackle 2 8 | SBQnow.com
their first full marathon. “We’d always sort of talked about it, but were always nervous to do it,” she said. “Once we did the two half marathons, we had the confidence to go
for the full.” Beth’s younger brother, Mike Reddish, and her father, Mitchell Reddish, agreed to run with them. “My younger brother and my father are runners. I
would call them more serious runners than I am,” said Beth. Once the four of them committed, Beth’s father e-mailed the rest of the family and encouraged everyone to be part of the event by running the marathon, half marathon or 8k. And one by one, the responses came in. “It was funny watching the e-mails come in because once one of them said, ‘Okay, I’ll do it,’ then others joined in.” Beth’s mother, Barbara, her older brother, Tim, and her sister-in-law, Sarah, all previously non-runners, are participating in the HCA Virginia 8k to take part in the family fun. “I think it was sort of peer pressure that made them sign up,” said Beth. “They’re each either married or dating someone who is a serious runner.”
“In a culture that struggles with obesity and poor public health, we are happy that [The SunTrust Richmond Marathon] has gotten our whole family up off our couches and running out on the streets.” With family members in Florida, Georgia and Virginia, the Reddish family had to creatively come up with a way to train together. They set up a training log to share on Google Docs, which works out well because they can keep up with each other’s training schedule.
“It’s been really neat to communicate more because of this common thing that we’re working toward together,” she explained. “If someone hasn’t logged in, we can call them and make sure they aren’t injured or anything.” Beth is proud of her family for taking on this challenge together. She noted, “In a culture that struggles with obesity and poor public health, we are happy that [The SunTrust Richmond Marathon] has gotten our whole family up off our couches and running out on the streets.”
For more information or to register for the SunTrust Richmond Marathon, McDonaldʼs Half Marathon, or the HCA Virginia 8k, visit www.richmondmarathon.org.
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Kieran cycles the Duathlon Nationals in 2010.
But beyond the obvious physical benefits, Peter cites the “camaraderie, discipline and rigor that athletics inspire as important values we want to instill in our kids.” “The kids have been a part of the Endorphin Fitness Youth Triathlon Team since its inception and love it,” Peter says. “They compete in triathlons and duathlons regularly, including national events. We really enjoyed the National Duathlon Festival while it was in Richmond. All the kids competed—Julia placed second, Kieran was fourth.” 3 0 | SBQnow.com
Julia competes in the Napier Realtors Richmond Sprint Tri 2009.
Though aside from running, the family is just as enthusiastic about other athletic opportunities in the region as well. “We also enjoy related events like bike racing, mountain biking,” he notes. “The Richmond area has such a vibrant cycling and multisport community, it’s a great asset.” Also Peter uses his kids’ individual participation as a chance for family bonding.“Regardless of who is competing, a triathlon is a family event. We are all there either racing, supporting or volunteering. We have done relays as a fam-
Peter and Julia Fraser have begun to design family vaca‑ tions around events in which their kids can participate.
Ethan in this yearʼs Duathlon Nationals.
ily, and events like the Little-Big Adventure race. We regularly go mountain biking together,” he says. The Frasers have even started to design vacations around athletic events. “Ethan is a strong rider, so we have begun looking for destinations to vacation centered around races or new cycling adventures.” As for motivation, Peter says Sally with her coaching background is a natural.“She has such a passion for fitness as a lifestyle and leads by examby Ted Randler ple,” he says.
PHOTOS: COURTESY OF THE FAMILY.
Inspired by the movie Breaking Away as a teenager, Peter Fraser became an avid cyclist. Now at age 44, a designer at Fraser Design Associates and the father of three—Julia, 14, Kieran, 11 and Ethan, 8—Peter along with his wife Sally, 43, a certified triathlon coach, want to inspire a “healthy approach towards living” in their kids.
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