Volunteers: the engine that makes races run Publication of the Richmond Road Runners Club May 2009 | Volume 32, Issue 4 Interviews Race Calendars Group Runs
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Volunteers: the engine thatmakes races run
Publication of the Richmond Road Runners Club May 2009 | Volume 32, Issue 4
Interviews Race Calendars Group Runs
Text
RIVERROCK
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at Brown’s Islandat Brown’s IslandMAY 15 – 16 - Opening Concert by Rusted Root
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- Mud Run- James River Scramble 10k Trail Run- Urban Assault Mountain Bike Race- Kayaking- Rowing Regatta
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Don’t miss the �rst annual celebration of Richmond’s active river life! Dominion Riverrock unites the community through a unique mix of sports, music and fun, set against the backdrop of Richmond’s downtown riverfront. It’s sure to make a splash as Richmond’s premier river event.Visit www.sportsbackers.org for complete details on all sports, music and entertainment!
Featuring:
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[ EDITOR’S LETTER ]VolunteersI was going to Photoshop the cover photo and change the year to 2020 on Michael’s t-shirt. It seems like Michael George has been at the starting and/or finish line of almost every event I have ever run in town over the last 10 years, and I fully expect him to be there for the next 15 years. While he is always bellowing at the starting lines, his wife Marcy will always be found somewhere as well, contributing her time to make an event run smoothly and to enhance the experience of all participants.
Volunteers are the engine that makes races run. If you run Carytown this month, take the time to notice the army of volunteers that will be at every turn. Thank them, and pencil a race into your calendar sometime over the rest of the running season where you can step in their shoes. It’s a fun way to spend a morning, and it’s another way you can give back to your club.
I ran and biked, maybe plodded, through the National Duathlon Championships this past weekend. I showed up not expecting to see any of the usual crowd, for it wasn’t a club event, and there were hundreds of competitors from all over the United States with bikes that were worth way more than my car. Really, there had to be three or four million dollars worth of bikes out there. But there was Michael George out at the staring line. You didn’t have to be very close to hear “Get out of the Road! LOOK before you cross. Bikes coming up the ROAD!!!” and know it was Michael. Further, I saw Doris Morgan, Jeff Luke and Sean Cusack in transition, Ro Gammon in post-race food, and Marcy George handing out timing splits at the finish line, and on and on. It was very gratifying to see such cornerstones of the club step up to support a multi-sport event in town, and in doing so help present Richmond in a positive light to so many out of town athletes and their families.
What a great organization we have! Over the next several month’s, we will be highlighting members who give their time so graciously so that others can participate and enjoy our events. If you have any suggestions on members you would like to spotlight, pass them along!
Run happy, be curious, and remember, hills are your friend! n
Joe Zielinski | Editor
Miles and Minutes is the official newsletter for and by members of the Richmond Road Runners (RRRC). The RRRC is a nonprofit organization whose goal is to foster fitness and a healthy lifestyle through running in the metro Richmond, Virginia area. The club is affiliated with the Road Runners Club of America and sponsors 17 races throughout the year with distances ranging from 2 miles to 50K. As a service to the community, the club contracts to provide race services. These services range from renting equipment to full-computerized race timing. The club provides services for over 30 events during the year.
Club Officers Don Garber President Sean Cusack Vice President Anne Zielinski Secretary Ed Carmines Treasurer
Function Heads Suzen Collins Membership Director Nancy Jakubec Public Relations Bill Webb Equipment Manager Sean Cusack Race Coordinator Ed Carmines Web Master Bob Davis Club Historian Mike & Trudy Levins Race Schedule
Editorial Staff Jen Fox Carlton McFaden Joe Zielinski Graphic Design Melissa Savage Printed by Keyser Printing
Board of directors: Tony Basch, John Christmas, Chevy Cottrell, Karl Cover, Don Garber, Marcy George, Michael George, Mark Guzzi, Faith Hecht, Nancy Jakubec, Mike Levins, Doris Morgan, Mike Muldowney, Pete Neal, Greg Roth, Lee White, Robert Woo, Anne Zielinski.
deadline: The deadline for submitting letters, articles, pictures and volunteer credits is posted on the club website. Send articles directly to the editorial staff at [email protected]. Please keep article submissions to under 1,000 words. Miles and Minutes is distributed 10 times a year.
Membership: RRRC dues are $5 for students, $15 for individuals and $20 for families. The club mailing address is Richmond Road Runners Club P.O. Box 8724, Richmond, VA 23226. Members can renew or sign up on-line at www.rrrc.org. Unless otherwise noted, opinions expressed in Miles and Minutes are those of the author, and not necessarily those of the Richmond Road Runners Club.
table of Contents 2 President’s Message
3 Club News3 Volunteers4 No Running Required: Volunteers are Vital6 Health & Wellness: Overuse Injuries7 Health & Wellness: Running and Breast Cancer8 Health & Wellness: Running and Prostate Cancer9 Race Reports: Filthy 5k
10 Race Reports: Marathoning in Malta12 Race Reports: The Boston Marathon14 Club & Race Calendar15 Merchant Discounts16 Group Runs
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[ PRESIDENT’S MESSAGE ]
Over the last month, I have been fortunate to go to two great races. First is our own local Ukrop’s Monument Avenue 10k. The second was the Boston Marathon. These two races are unique in their own way, but together they show what our sport is and can be.
The 10k is a great event that encompasses runners and walkers of all levels. It is a community celebration that appeals to anyone and everyone, from the elites that are racing for money to the people who come out and do their one race a year. It is a fun day with lots of bands, people and participants of all levels.
Further, I want it to be a place that the new or casual runner feels comfortable, where a novice can find like minded runners, and can ask questions of more experienced runners and get good solid answers.
Our club can and should provide information, services and races that appeal to all runners.
We spend a lot of time talking about people who run marathons and ultras. They show up on the message board and in articles in this publication. Even though I am guilty—I do the marathons, I hope the leaders of our club realize that most of our readers may not be marathoners. That is why our race schedule is mostly shorter events.
I hope you feel that the club is inclusive, and we provide you with a running and social network that fulfills your needs.
See you on the roads. n
Don Garber | President
If you have questions or comments, please feel free to contact Don Garber at [email protected].
these two races show what our sport
can be. if you are a die hard runner
and want to achieve the ultimate for a
runner, you can train and try and get to
the Boston Marathon. Or if you are just
someone who happens to like to run
a little and be out there on the streets
with your friends, you can do the 10k.
Join us for the next RRRC Run
and social!Wednesday, May 20th at
(inside the Corrugated Box Building, 207 West 7th Street, 804-52-SAVOR)
Optional run at 5:30 Food and drinks at 6:00
a Club for all Runners
The Boston Marathon is a race. In order to run the race, you have to run a prior marathon in a qualifying time – a fairly quick time at that. It is all about running and, in most cases, about running fast. No bands (or at least no organized bands). No costumes (ok, maybe a few crazys but with 25,000 runners you will always get a few).
So, to me, these two races show what our sport can be. If you are a die hard runner and want to achieve the ultimate for a runner, you can train and try and get to the Boston Marathon. Or if you are just someone who happens to like to run a little and be out there on the streets with your friends, you can do the 10k.
Why do I talk about these races?
Because I think this is what I want the club to be. I want it to be a place where the fastest runners in town feel comfortable being a member, running in our events and working out with our training groups.
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[ CLUB NEWS ]Patrick Henry Half Marathon training teamMay 16-August 29
The Patrick Henry Half Marathon Training Team kicks off on May 16. Have you ever thought about running a half marathon but were not sure how to train for it? Are you tired of training alone? Need some motivation to get through those summer long runs? Look no further. The RRRC and the YMCA are teaming up again to offer a quality training experience. This team is designed for novice and intermediate runners who are making a first attempt at the distance or who are looking for a shared training experience.
Novice runners should be able to run three miles and should be logging at least 10 miles per week. Your running pace should be no more than 13 minutes/mile. Intermediate runners should be able to run five miles and be logging at least 15 miles per week.
Weekend training will take place from three locations: southside at Pony Pasture Park, in Ashland at the Patrick Henry YMCA and in the west end at the John Rolfe YMCA. You can choose to train at any of the locations.
You will be divided into groups based on your ability, and coaches will match you with runners with the same goals and skills.
When you sign up for the team, you get:n A 15-week training program that includes a detailed
written schedule, weekly preplanned routes for long runs and guidance from experienced coaches;
n Organized weekly group runs on Saturday mornings from Pony Pasture, the John Rolfe YMCA and the Patrick Henry YMCA with fully stocked water stops and SAG support;
n Running clinics on nutrition, injury prevention and other topics;
n A team social;n A team t-shirt and technical racing singlet;n And entry into the Patrick Henry Half Marathon on
August 29 ($45 value).
The fee for the training team is $85 for RRRC and YMCA members and $95 for non-members, and is limited to 150 participants. For more information, go to www.rrrc.org. n
scholarship Program deadlineThe Richmond Road Runners Club has established a scholarship program for metro Richmond-area high school seniors involved in running or related activities. RRRC is a non-profit organization dedicated to promoting running for positive physical and mental health benefits. This year the RRRC will award two (2) $1,000 scholarships to students who have and will represent the beneficial aspects of running as a healthy lifestyle. Each RRRC scholarship will be a one-year, non-renewable award of $1,000.
Scholarship rules and an application are posted on our website at www.rrrc.org. All applications and documentation must be received on or before midnight, May 25, 2009. n
Huguenot Park 3 Miler RRRC Club Race VolunteersMarch 1, 2009 n Midlothian, VARace Director | Thom Suddeth Sabrina Adams, Stephen Brown, Mara George, Marcy George,
Michael George, Mike Laverty, Susie Laverty, Bill Webb, Robert
Woo, Anne Zielinski
sPCa dog Jog & 5k RRRC Finish line VolunteersMarch 21, 2009 n Richmond, VAStephen Brown, Ed Carmines, Karen Carmines, John Christmas,
Marcy George, Michael George, Mark Guzzi, Tim Heath, Max Lewis,
Mike Laverty, Susie Laverty, Steven Lerner, Bill Webb, Robert Woo,
Anne Zielinski
[ VOLUNTEERS ]ukrop’s Monument avenue 10k expo RRRC Booth Volunteers March 26-27, 2009 n Richmond, VAEd Carmines, John Cassilly, Karl Cover, Walter Crenshaw, Sean
Cusack, Scott Dillard, Micah Gant, Don Garber, Mark Guzzi, Ed
Kelleher, Emily Kelleher, Marianna Inslee, Nancy Jakubec, Trey
McFerren, Marylin Metzler, Patty Morris, Mike Muldowney, Chevy
Newell, Anne Zielinski
ashland Rail Road 10k RRRC Finish line Volunteers April 4, 2009 n Ashland, VAJohn Christmas, Jason Dowdy, Dawn Eberhard, Jamie Ficor, Mike
Gallogly, Tim Heath, Marianna Inslee, Nancy Jakubec, Barry Kreisa,
Jeff Luke, Bill Webb, Thomas Woods, Charlotte Wright
Volunteers are the life blood of any organization. A special ‘thank you’ goes out to all of the individuals and families who have graciously volunteered their time and energy to support all of the following races.
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website, puts up posters at her work, and reaches out to friends and neighbors. Running experience is definitely not required – if you have a pulse, Merideth wants to get you out there!
A course marshal’s first and foremost responsibility is to aid and protect the runners and walkers on the course. They are tasked with keeping their eyes and ears trained on the runners and walkers that go by so that they can quickly react
if you ran in this year’s Ukrop’s Monument Avenue 10k, you most likely spent some time thinking about the race. You thought about your training, what to eat on race day
morning, how to get to the start on time, where you would see your friends and family on the course, and your goal time for the race. But how many of you have given much thought to another key aspect of these races – the volunteers?
While Richmond athletes are creating memorable moments and smashing previous PR’s, behind the scenes there are a staggering number of volunteers that are donating their time and talents to help make race day a success. Merideth Watson, coordinator of the course marshals for the Monument Avenue 10k, is one such volunteer.
For the past 10 years, Merideth has been in charge of directing those individuals lending their time, energy and talents to act as course marshals for the Monument Avenue 10k. Having been involved with the race since its inception in 1999, she has seen the race grow to its current size of almost 35,000 participants. Her job is to direct the 65-70 volunteers that serve as marshals who are charged with aiding and protecting the runners and walkers on the course.
Though she is not a runner herself, Merideth has a wonderful time serving on the race committee and helping with the 10k. Like many of the other members of the race committee, she has a day job where she works as a Facilities, Procurement & Logistics manager for Apex Systems – a technical placement firm. She describes her work with the 10K as “a lot of fun” and notes that “Runners and walkers have got to be the most appreciative body of people. I look forward to it each year.”
Her job begins in January when she begins to seriously focus on recruiting course marshals. She advertises on the RRRC
no Running Required:
Volunteers are Vital by Jen Fox
While Richmond athletes are creating
memorable moments and smashing
previous PR’s, behind the scenes there are
a staggering number of volunteers that
are donating their time and talents to help
make race day a success.
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when they see a runner in trouble. The volunteers arrive at 7am on race day where they are given credentials, bright yellow “course marshal” t-shirts, and cowbells to cheer on all of the athletes. Merideth also gives each marshal plenty of information about race day. “We try to make it a real team effort and we like to get them engaged in what’s going on.” She distributes maps and makes sure that each volunteer knows what mile marker they are near and where the porta-potties are located – allowing them to not only assist the participants, but become ambassadors to the spectators that are watching the event as well.
Once Merideth fills them in on logistics, the marshals are divided into pairs and assigned to one of five captains who help coordinate each area on the course. By 7:30am, the group of marshals is headed to the kids race where they will line the course to watch and support the young runners.
Once the kids race is over, the marshals head to their spots on the 10k course and their job begins. Keeping their eyes and ears peeled, marshals look for anything that may get in the way of runners – spectators that have edged too far out in the street, course decorations or signs that have fallen – and clear the way for the runners to come through. The marshals are also on the lookout for runners who are struggling. With thousands of runners streaming by, getting medical aid to someone on the course can be a challenge. Marshals are placed in pairs so that one volunteer can stay with the individual while the other one flags down the medical team for assistance. Merideth comments that this year, “One of my marshals watched a runner go off the course, go between two houses and then collapse – a marshal stayed with him while their partner was able to flag down the medical team.” Having enough volunteers to help distressed runners is one of the main reasons that she works so hard to recruit marshals for race day – “In those areas I really can’t be shorthanded – on the inbound side of the course it’s extremely important.”
While Merideth encourages runners and non-runners alike to volunteer, she comments that “we find that runners make very good marshals. They can tell the difference between someone who is just tired and someone who is in trouble.” Many of her marshals are runners who are injured or who are running other spring races where the 10k doesn’t fall in line with their training schedule. But regardless of their background, Merideth is convinced that coming out to volunteer just once will have folks hooked – “People need to
have the idea that runners think of themselves as elitists – or they are better somehow because they are out there running. But they are by and large the most down-to-earth people I know - and they are a lot of fun to be around! And if you can do something to support that, I think that’s fantastic. “
Another highlight of her volunteer work is watching first-time course marshals witness the thousands of runners that flood the course of the Monument Avenue 10k. “I like being at Broad and Lombardy at the beginning of the race – in particular if there are new marshals out there. A lot of the time the people that volunteer are not runners – they’ve been recruited to come out. There is a certain sound to the feet pounding down Broad Street and it’s amazing to see the mass of humanity coming at them. It’s one thing to tell them the numbers, but to see it in action is fantastic.”
In addition to her work with the 10k, this summer Merideth got involved in helping the Sportsbackers’ Marathon Training Team when she offered to assist her daughter, Charlotte McKee, in running the SAG (Support and Gear)
continued on page 8
just try it. No one will try to turn them into runners. If you come out and you help, people will be so thankful to have someone out there that will help them. The runners know that you are not getting paid and they are so appreciative.”
As a volunteer, you have a wonderful opportunity to cheer on your friends and family who are running or walking the race. Many of Merideth’s favorite moments involve seeing friends and coworkers as they run by. In her words, the best part about volunteering is experiencing the sense of community in Richmond on race day. She explains, “I have people that I know could run the 10k in 40 minutes – but they’ve opted to run it with one of their kids or neighbors. And it’s just such a cool sense of community. Some people
“People need to just try it. no one will try
to turn them into runners. if you come out
and you help, people will be so thankful to
have someone out there that will help them.
the runners know that you are not getting
paid and they are so appreciative.”
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A common assumption is that faulty movement or mechanics of running can contribute to the development of repetitive use injury. For example, taking too long of a stride can contribute to the development of shin pain. Running with excessive pronation has been associated with the development of heel pain, achilles tendonitis, or knee pain, and running with one knee deviating towards the mid-line of the body (knee knocking) can contribute to the development of knee pain, hip pain, and foot pain.
The question is: What is causing the faulty form? It could be the underlying structure/anatomy has limitations, weakness, or impairment, or it could be the individual has not learned the proper running form. This is comparable to the “chicken or egg allegory.” Is it the faulty structure causing the faulty movement or is the faulty movement causing the faulty structure? Despite the fact that the answer to which came first, the chicken or the egg, is rarely answered the question still needs to be asked. Of course it could be both the underlying structure/anatomy has limitations or weakness, and the individual has not learned proper form.
Assuming that running with faulty form can contribute to the development of a repetitive use injury, it should be possible to identify a faulty movement pattern, which is likely to contribute to the development of a specific type of injury. Conversely, given a specific type of injury, it should be possible to name a particular type of movement fault when running which contributed to the development of that particular injury.
For example, if a runner has plantar fasciitis (pain on the bottom of the heel), I would expect to see too long a stride and the athlete to strike the ground with the heel first. The rearfoot may pronate too much or too long. There may be excessive external rotation of the leg (out toeing), or there may be prolonged contact of the foot on the ground (delayed heel off ). Further, the thigh may internally rotate excessively or the knee may deviate to the mid-line of the body too much (knee knock).
The first two movement faults listed above occur primarily because of faulty technique and can be corrected with coaching and consciously modifying running form. The remaining factors could be occurring because of underlying anatomical faults, limitations, or weakness and may require
an in-depth orthopedic examination and possibly specific remedial exercises, orthotic devices or braces.
This process of identifying an injury and listing the expected movement faults has been done for injuries including: pain on the ball of the foot, heel pain, shin splints, peroneal tendonosis, achillies tendonosis; IT band syndrome; knee pain; hip/groin pain; and buttock pain (piriformis syndrome).
If you are currently working with a healthcare professional to alleviate a repetitive use injury, ask if there are specific movement faults which might be correlated with the development of my injury? Ask, can I change the way I run or walk to help alleviate the injury? Do you think the movement faults I exhibit when running occur because structural fault or weakness or because I have faulty technique? n
by Damien Howell MS, PT, OOCS
With over 35 years of experience, Damien Howell is Board Certified in Orthopedic Physical Therapy. He is the recipient of the Virginia Physical Therapy Association Award for Clinical Excellence and the American Physical Therapy Association Award for State Legislative Leadership. Additional information is available at www.damienhowellpt.com.
Overuse injuries due to Movement Faults
[ HEALTH & WELLNESS ]
if you are currently working with
a healthcare professional to alleviate
a repetitive use injury, ask if there are
specific movement faults which might
be correlated with the development
of my injury? ask, can i change the way
i run or walk to help alleviate the injury?
do you think the movement faults
i exhibit when running occur because
structural fault or weakness or because
i have faulty technique?
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[ HEALTH & WELLNESS ]
Do you know if you are especially at risk for breast cancer? Talk to your doctor. He or she can help you understand your risk for cancer, especially if other members of your family have a history of cancer. Depending on your age and your risk factors, your doctor may begin screening you for certain types of cancer. Screening means looking for cancer before it causes symptoms. Doctors recommend that people who are at high risk or have a family history of any kind of cancer be screened regularly.
The importance of early screening One can have many risk factors and NOT develop breast cancer. One can also have no known risk factors and still HAVE breast cancer. This points out the strategic importance of cancer screening through routine mammograms. To help find breast cancer early, your doctor will probably perform a clinical breast exam once every three years until you’re 40 years old. All women over 40 should have a mammogram (an X-ray of your breasts) every 1-2 years with or without a clinical breast exam. If you are at high risk for breast cancer, your doctor may want you to have mammograms more often or start having them sooner.
In my own case, after years in the 1970’s of a number of lumpectomy breast biopsies due to suspicious lumps, I was eventually diagnosed with fibrocystic breast disease, which may cause lumps that appear like cancer in a physical exam but actually are not. Fast forward to the ‘80’s and ‘90’s and some needle biopsies and ultrasound imaging for me following mammograms – but always benign lumps. Consequently, I was completely taken by surprise when in August of 2008, at age 72, I was diagnosed with Stage I invasive, estrogen-responsive breast cancer. The key good news was that the cancer was Stage 1, meaning small and contained. During my partial mastectomy, a sentinel lymph node was removed just to be certain that the auxiliary lymph nodes were not affected. To everyone’s surprise, there was a small metastasis of cancer, meaning that the cancer had begun to spread, and 13 more lymph nodes were removed. This experience demonstrates the crucial importance of early detection – and how important to keep on testing even if you have been cancer-free for many years! If I had not scheduled that routine annual mammogram, the cancer could have spread even further.
A few observations for the female runner with breast cancer:
1) Radiation treatment to the chest may cause swallowing problems, cough, or shortness of breath.
2) If you get radiation therapy after surgery such as a lumpectomy or mastectomy for breast cancer, try to go without wearing a bra whenever you can. A bra can be an irritant and slow your healing after surgery. Running braless may be painful, so it may be best to wait until treatment is over to resume running. The jogging effect is not comfortable after breast surgery. Limiting aerobic exercise to fast walking may be a good idea!
3) If cancer begins as breast cancer and metastasizes in other parts of the body, it is still considered breast
cancer. Put a stop to breast cancer, and many other types of cancer that affect women may also be prevented.
The bottom line is that it is estimated that one third of all cancer deaths are related to diet and activity! I would add to this list attitudinal factors (how positively pro-active about prevention and survival are you?) and carcinogenic toxins to which we are habitually exposed. Let’s challenge ourselves to lose some extra pounds, increase our physical activity, make healthy food choices, and look for ways to make our environments healthier places to live, work, and run. n
by Mitzi Humphrey
Running and Breast Cancer
let’s challenge ourselves to lose
some extra pounds, increase our
physical activity, make healthy food
choices, and look for ways to make
our environments healthier places
to live, work, and run.
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Volunteers continued from page 5
[ HEALTH & WELLNESS ]
What do I have in common with such famous running people as Roy Benson, Joe Henderson and Bill Rodgers? I am not the coach Roy Benson was with the Florida Track club in the 70’s, I am not a prolific running writer like Joe Henderson nor am I in any way, shape or form a runner like Bill Rodgers.
But, like them, I am a runner who has faced and, for now, beaten prostate cancer.
I write this not for pity. Right now I am 100% cancer free and back to my normal life. As I write, I have been training and, if age and injury do not interfere, will run the Boston Marathon five months after surgery.
I write this so you gentlemen out there can survive this disease. Statistics say that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. More so than most cancers, early detection is the key to surviving prostate cancer. If you catch prostate cancer early enough (while it is still confined to the prostate), you can have a high success rate of
eliminating all of the cancer either thru surgery or radiation, and then you can go on with your life. If you do not catch it early, it can be a pretty invasive cancer.
How do you catch it early? Get an annual physical where your doctor does a PSA blood test AND does the DRE (you know that test we all joke about with the doctor and the glove). You need to do both. My PSA test was normal, but my primary care physician felt the cancer.
So what does this have to do with a running newsletter? First, if they had not gotten this early, my running, my life, would have been in danger. Second, as a fit runner, the surgery and recovery were so much easier that many of the unfit patients. (When, at my three-month check up, I told my doctor of my running mileage, he just shook his head and laughed at how quickly I had recovered.)
So men, especially those of you over 50, get checked. Ladies, if your man is in that age range, get them checked. It is much better to be a survivor than a victim. n
by Don Garber
Running and Prostate Cancer
water stops during the Sunday training runs. Compared to her work with the 10k, Merideth notes that helping with the Marathon Training Team is more intimate; “You get to see faces, and learn names. I see a lot of friends and have a chance to get to know people.” After a few Sundays helping her daughter, she recruited her son as well. At first he was reluctant to help when she told him the time he would need to get up – but after attending once, he came back each Sunday to help. Merideth loves this shared volunteer time with her family and notes that “We laugh ourselves to death while we are out there. We brought out an old boom box and started playing CDs with music to get the runners pumped up. It’s a bonding time for us.”
As she talks about helping her daughter with the Marathon Training Team, you can tell that Merideth is clearly passionate about contributing to the running community. “It does my heart good to be out there helping – I feel like I get more than I give – it just starts my Sunday and it makes for a fantastic weekend. I miss it when it’s not going on.”
Her efforts to support both the Monument Avenue 10k and the Marathon Training Team are definitely valued and much appreciated by Richmond runners. When I ask if she’ll continue to help for the foreseeable future, Merideth gives an emphatic response – “Yes! Until someone looks at me and says ‘we need to find another spot for you somewhere, honey’ – yes, I’ll be out there. And I’m a morning person, so as long as my daughter wants to do the Training Team, I’ll be there. The coaches and assistant coaches are just great – lots of good energy. How could you have a Sunday that could start any better?”
While Richmond has a fantastic running community, we are always in need of volunteers like Merideth to help support our races and training teams. When I ask her for any final words of wisdom to help convince runners and non-runners to come out and give something back to our fabulous running community she quotes one of her course marshals: “It will do your soul good,” she laughs. “It will make your day.” n
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[ TRY SOMETHING DIFFERENT ]
The reasons for enter the Filthy 5k Mud Run on Friday, May 15th at Brown’s Island are non-standard …
n It will be sloppy, earthy and unforgettable
n The mud pit will be centrally located for spectator… support
n Water hoses are provided free, the river is nearby and wash-up assistance is optional
n If the mud run isn’t enough, keep at it with Riverside Outfitters’ Mission Impossible Rope Ride (free); Pipeline Whitewater Rafting ($15) and Sit-on-Top Kayaking (free)
n You will get a clean T-shirt to change into and there will be a bag check area to keep personal items dry and safe
n Rusted Root will play a free concert to help you unwind from your mud frolic; beer will be available by the TRUCKLOAD!
think Outside the Box for the Filthy 5k Mud Run at dominion Riverrock
n Catch 96.5 The Planet’s Sam Giles as he parties like a mud star
n You can also watch Pro Mountain Biker Jeff Lenosky practicing amazing urban obstacle moves and the Ultimate Air Dogs doing dynamo dock jumping
n The Dominion Riverrock Digital Photo Contest photographers will be snapping that perfect mud pit moment – it could be you!
n A portion of your entry fee will go to the James River Fund to help the James River Park and James River supporting nonprofit groups like James River Outdoor Coalition, Richmond MORE, James River Advisory Council, Friends of the James River Park, and the James River Assocation
For other out of the box reasons and to register, go to www.sportsbackers.org.
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[ RACE REPORTS ]
As Richmond runners, we are blessed to have several marathons within driving distance. Want to race a spring marathon? Look no further than Virginia Beach (Shamrock Marathon) or Washington D.C. (National Marathon). We are even luckier when it comes to fall marathons – our own Richmond Marathon is the perfect opportunity to train and race locally. But what happens when you get tired of the same courses? Where do you go when you want a total change of pace? A new challenge? A different finisher’s medal? Mary Ellen Kinser and Donnie Lane decided to pack their racing shoes, clothes, and sense of adventure and hop on a plane to Malta – a Mediterranean island nation off the coast of Italy.
Malta is an archipelago of seven islands in the Mediterranean Sea. It is known for its UNESCO world heritage sites, specifically the Megalithic Temples which are some of the oldest free-standing structures on Earth. Rumored to be a potential location for the mythical lost island of Atlantis, Malta features beautiful weather, expansive beaches, and 7,000 years of intriguing history – plus, an annual marathon.
Mary Ellen has family in Malta as her father was born on the island and came to the U.S. in the 1940’s. When she decided to plan a trip to visit her extended family, she saw the opportunity to combine her love for running with a visit to the island and signed up for the marathon. For Donnie, it was the lure of the marathon and the opportunity to visit an exciting new destination with a friend that sold him on the idea.
The race itself is 26.2 miles of winding roads descending from the walled city of Mdina to the finish line in Sliema along the water’s edge. The day of the marathon was cool, overcast, and with the exception of the 20mph headwind, it was fairly ideal for running. While the race is gaining popularity among locals, it is still considered a smaller race with registration topping out at about 200. There is no expo, and the course itself is run on many of the main roads through the island’s towns. Though traffic was directed in spots by police officers, no roads were closed for the event and participants had to be mindful of the traffic. The race amenities were slightly different from those offered at races in the U.S. and Donnie and Mary Ellen were a bit surprised to find the majority of the aid stations consisted only of water - no sports drink was available until the 30K mark! At the water stops, runners were handed full bottles of water instead of cups as they ran through, and timing chips were attached to each participant’s race bib instead of their shoe. There were no clocks on the course besides those at the start and the finish, and the course was marked in kilometers. Mary Ellen admits that this was a blessing in disguise as working out the conversion from kilometers to miles in her
Marathoning in Malta
Rumored to be a potential location for
the mythical lost island of atlantis, Malta
features beautiful weather, expansive
beaches, and 7,000 years of intriguing
history – plus, an annual marathon.
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continued on page 12
head helped distract her from the difficult parts of the race. The post-race activities were low-key – upon completion of the race, finishers received a medal, water, and a banana. Despite what the race may have lacked in Gatorade and post-race goodies, it made up for in experience. The course had some spectacular views and participants in the marathon came from all over the globe. Donnie’s favorite part of the race was getting a chance to compare training plans and swap stories with runners from London, Canada, and Malta.
For those looking to run a race outside
of the u.s., Mary ellen and donnie have
some advice: Be flexible and go into the
experience with an open mind! neither of
them focused on completing the course in
a specific time and their relaxed attitude
allowed them to have fun and enjoy the
race and culture that makes Malta unique. focused on completing the course in a specific time and their relaxed attitude allowed them to have fun and enjoy the race and culture that makes Malta unique. They also suggest that if you are particular about what you eat before (or on the morning of ) your race, be sure to pack those food items along.
Traveling somewhere for a marathon is a great way to explore a new city or country. You get a chance to meet new runners, experience another culture, sample local cuisine, and run a totally different course. It is often said that the best way to get to know a place is to walk through it – with a destination marathon you can take that one step further and combine your love for running with the opportunity to experience 26.2 miles of adventure in a new place.
Want to run the Malta Marathon? Register or find out more at www.maltamarathon.com n
by Jen Fox
There are definitely challenges associated with not being in one’s home environment on race day. Though neither complained of jet lag, it took Donnie and Mary Ellen a little while to adjust to the time change and they were thankful that they arrived a few days before the actual race. Cultural differences also played a role in their race preparation. Europeans generally eat lunch and dinner later in the day and the adjustment in dinner time meant that the 9pm pre-race pasta dinner was still sitting in their stomachs on race morning! But despite the jet-lag and fueling challenges, both Mary Ellen and Donnie had a fabulous time. Mary Ellen finished the race in 3:52:12 as the 13th woman overall and came in 5th in her age group. Donnie was only a minute behind her with a time of 3:53:12 - placing 20th in his age group.
For those looking to run a race outside of the U.S., Mary Ellen and Donnie have some advice: Be flexible and go into the experience with an open mind! Neither of them
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[ RACE REPORTS ]
Yesterday was the Boston Marathon. I am glad to say that our area and our club was well represented at the race. I sat down today and found that the greater Richmond area had 93 finishers in the race.
As the early morning newscaster said talking to the weatherman … Some days are great for runners and some days are great for spectators. This year, the race day dawned with great weather for runners. It turned out to be in the mid 40’s for just about the whole race. The sun was in and out but it was most behind the clouds. The only negative was the wind coming from the east at 15-20 mph. And yes, the race goes from west to east, so you were running into the wind almost the entire race.
What is Boston like? How does it compare to other races?
the expo
It is, from my experience, the largest expo of any race. All the major players in the shoe/clothing end of the business are there with large displays of their products. There were a huge number of new/emerging vendors with new and unique products. Some are interesting. Others, well, I just don’t get what they are trying to sell. You can get overwhelmed with the number of new and different things to see!
The single big thing you see at the Expo is “THE JACKET.” Anyone who runs Boston, at some time in their running career, will buy the official Boston Marathon jacket. So, at the expo, you see people with their Boston jackets. Many were new jackets from 2009. However, there were quite a few from 2008 and prior years. You see Boston Marathon jackets all over town.
There is just about anything you want to buy with a Boston Marathon logo inscribed upon it, and people do …
the Race
As with any large big city marathon, there are a lot of logistics you have to work around on race day. The race has about 25,000 runners and it is a point-to-point race. That means 25,000 runners need to be transported to the start.
The race is run in two waves. The first wave of runners starts at 10:00 and the second at 10:30. In order to get everyone out to the start, there are school buses running from downtown Boston starting at 6:00 and leaving continuously until about 7:30. They all descend on the small town of Hopkinton, MA. Why so early? There are few roads into Hopkinton, so all the runners have to get to the start so roads can be closed and secured for the race.
So, you’re deposited in Hopkinton at probably no later that 8:30, waiting for your race to start. At the local school, they set up the Athlete’s Village. This is a huge field where people congregate, where there are several large tents for you to rest and relax. There is some entertainment (but
the Boston Marathon
Yesterday was the Boston Marathon. i am
glad to say that our area and our club was
well represented at the race. i sat down
today and found that the greater Richmond
area had 93 finishers in the race.
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not ready for prime time stuff ), bagels and water to get you hydrated and ready for the race, and LOTS of porta potties . . . and long lines to use them.
At you appointed time, it is about one-half mile walk to the start area. It is a river of people just streaming down the street as they walk to their appropriate corral.
the Race Course
Boston is famous as a tough course, and deservedly so. There are hills. Lost of hills. Down hills early (in the first four miles you lose over 300 feet of elevation, the over all course drops over 450 feet). And up hills. The early hills are small, but then there are the famous hills of Newton, which are three large hills between mile 18 and 21, the last one being the famous Heartbreak Hill. All the downhills work on your quads early, and then the up hills work on the rest of you.
The start is amazing. It is a pretty strong downhill on a fairly narrow two lane road. You can just see the mass of humanity in front and behind you. It is truly an amazing sight.
the Crowds
The crowds are awesome. The race is run on Patriots Day, which is a holiday in Massachusetts. Everyone is off work, and they all come out to cheer. There are all types of people, like the tire and body shops that have parties at the shop to watch the race. The crowds line almost the whole course. The closer you get to Boston – the bigger the crowds.
Boston is a big college town. The race goes just by Wellesley College, where all the girls come out to cheer. You can hear them cheering about a mile before you get there. Also, you also go right by Boston College just after Heartbreak hill. All I will say is that the BC boys sure know how to party that early in the morning.
the Finish
There is nothing like the finish. New York City finishes within Central Park, where you have left most of the crowds behind. In Boston, you make one final turn on Boylston Street and have about a half mile straight away to the finish. There are huge crowds (at least 3 deep, maybe 10 deep at some places) lining that whole final stretch. They’re making a huge din, and it’s a great way to finish a marathon. n
by Don Garber
the start is amazing. it is a pretty
strong downhill on a fairly narrow
two lane road. You can just see the mass
of humanity in front and behind you.
it is truly an amazing sight.
the crowds are awesome. the race is
run on Patriots day, which is a holiday in
Massachusetts. everyone is off work, and
they all come out to cheer.
date Race/event location Contact/Web address
1 Fri 6:00 pm RABA & RRRC Spring Membership Social Savor, Richmond, VA richmondrunners.ning.com/events
2 Sat 8:00 am Alzheimer’s 5K Walk & Run Glen Allen, VA richmondrunners.ning.com/events
2 Sat 7:00 am North Carolina Marathon & Half Marathon High Point, NC www.ncmarathon.org
2 Sat 7:30 am Heart of VA 10K Farmville, VA richmondrunners.ning.com/events
3 Sun 9:00 am Cinco de Mayo 8K Richmond, VA www.rvarunners.com
3 Sun 6:30 am Frederick Marathon Frederick, MD www.frederickmarathon.org
3 Sun 7:00 am Potomac River Run Marathon & Alexandria, VA www.pvtc.org/marathon.html Half Marathon
9 Sat 9:00 am Komen Race for the Cure 5K Richmond, VA richmondrunners.ning.com/events
9 Sat 8:00 am Xterra Cinco in Mayo Trail Race Oilville, VA www.runriderace.com
9 Sat 9:00 am Goochland Relay for Life 5K Richmond, VA richmondrunners.ning.com/events
13 Wed 6:00 pm RRRC Board Meeting Sports Backers Stadium richmondrunners.ning.com/events
16 Sat 8:00 am James River Scramble Richmond, VA www.sportsbackers.org/events
15 Sat 6:00 pm Filthy 5K Mud Run Richmond, VA www.sportsbackers.org/events
16 Sat 8:00 am Run the Crater 5K & 8 Miler Fort Lee, VA richmondrunners.ning.com/events
16 Sat 9:00 am Run for Hope 5K Amelia, VA richmondrunners.ning.com/events
16 Sat 9:00 am Emily Jones Casey 5K Midlothian, VA richmondrunners.ning.com/events
17 Sun 7:00 am Rocket’s Landing Triathlon Richmond, VA www.richmondmultisport.com
17 Sun 8:00 am Carytown 10K Richmond, VA richmondrunners.ning.com/events
20 Wed 6:00 pm RRRC Run & Social Savor, Richmond, VA richmondrunners.ning.com/events
23 Sat 8:00 am Autism 5K Glen Allen, VA www.asacv5k.com
30 Sat 8:00 am Ashcreek 5K Richmond, VA richmondrunners.ning.com/events
30 Sat 8:00 am Powerkids Triathlon Glen Allen, VA www.richmondmultisport.com
31 Sun 7:00 am HHHunt Power Sprint Triathlon Glen Allen, VA www.richmondmultisport.com
31 Sun 9:00 am Run Like a Girl 8K Richmond, VA www.runlikeagirl8k.com
6 Sat 6:00 pm Twilight Delightfully Delightful 3.5 Miler Petersburg, VA richmondrunners.ning.com/events
7 Sun 8:00 am Stratford Hills 10K Richmond, VA richmondrunners.ning.com/events
10 Wed 6:00 pm RRRC Board Meeting Sports Backers Stadium richmondrunners.ning.com/events
13 Sat 7:30 am Richmond X-DURO 21K Richmond, VA www.xterraplanet.com/races
13 Sat 8:00 am Richmond River Scramble 10K Richmond, VA www.xterraplanet.com/races
17 Wed 6:00 pm RRRC Run & Social Savor, Richmond, VA richmondrunners.ning.com/events
20 Sat 8:00 AM Run for Hope 5K and Fun Run Short Pump, VA richmondrunners.ning.com/events
20 Sat 8:00 AM Chesty Puller Memorial Twin Bridge 10K West Point, VA [email protected]
21 Sun 9:00 am Fredericksburg Off-Road 5 Miler Fredericksburg, VA www.fredevents.org
27 Sat 8:00 AM Warhill 5K Run/Walk; 1-mile Fun Run Williamsburg, VA www.colonialroadrunners.org
28 Sun 8:00 am Six in the Sticks Trail Race Oilville, VA www.runriderace.com
28 Sun 7:00 am I Love the Tavern Triathlon Midlothian, VA www.richmondmultisport.com
4 Sat 7:30 AM Kiwanis Independence Day 5K Charlottesville, VA www.charlottesvilletrackclub.org
4 Sat 8:00 AM Yorktown Independence Day 5K Yorktown, VA www.peninsulatrackclub.com
6 Mon 7:00 PM Cul-de-Sac 5K Series #1 Glen Allen, VA richmondrunners.ning.com/events
7 Tue 6:30 PM Trailzilla Race Series 4 Miler Hampton, VA www.peninsulatrackclub.com
8 Wed 6:00 PM RRRC Board Meeting Sports Backers Stadium richmondrunners.ning.com/events
11 Sat 7:00 AM Grandfather Mountain Marathon Boone, NC www.hopeformarrow.org/ gmminfo.htm
13 Mon 7:00 PM Cul-de-Sac 5K Series #2 Glen Allen, VA richmondrunners.ning.com/events
15 Wed 6:30 PM RRRC Run & Social Savor, Richmond, VA richmondrunners.ning.com/events
20 Mon 7:00 PM Cul-de-Sac 5K Series #3 Glen Allen, VA richmondrunners.ning.com/events
23 Tue 6:30 PM Trailzilla Race Series 4 Miler Hampton, VA www.peninsulatrackclub.com
25 Sat 7:30 AM Dreadful 5K Richmond, VA richmondrunners.ning.com/events
25 Sat 8:30 AM Trailzilla Race Series 6 Miler Hampton, VA www.peninsulatrackclub.com
[ CLUB & RACE CALENDAR ][
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if you would like to add your event to the RRRC calendar, please submit event information to [email protected]. Cut-offs and publishing dates are available at www.rrrc.org.
[JUL
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Free ½ Hour Full Body MassageFree Consultation (includes 2 x-rays)
Southside, West End, and Hanoverwww.virginiawellness.com
[ MERCHANT DISCOUNTS ]
10% Discount on services.
8910 Patterson Ave.Richmond 741-1599
10% Discount on merchandise.13569 Midlothian Tpk., Midlothian
378-8080
15% Discount on personal coaching rate.Dennis LaMountainwww.lamountaincoaching.com355-3874
10% Discount on merchandise.3002 West Cary St., Richmond
353-tenK
10% Discount on services.
10% Discount on services.James River Physical Therapy9019 Forest Hill Ave., Richmond330-0936
15% Discount on merchandise.Charlottesville Running Company110 Old Preston Ave., Charlottesville(434) 293-7115
Free Consultation15% discount on treatments.4908 Monument Ave., Suite 100 Richmond754-5108
10% Discount on merchandise.9 Elliewood Ave., Charlottesville(434) 293-3367
PITAIYO (Fusion of Pilates, Tai Chi and Yoga) RRRC member rate $12/class and 10% product discount.
More information available at www.pitaiyo.com
Check out these merchant discounts for club members.
acupuncture Center of
Richmond
1811 Huguenot Rd., Suite 103, Midlothian594-0403
15% discount on services. sample our services at the RRRC social at savor 3rd Wednesday of the month.
LILLY INFUSION: HOLISTIC REMEDIES FOR SPIRIT, MIND + BODY™ provides massage, healing services and holistic remedies which unite, heal, relax, prepare and energize. Corporate and event specialist.
1805 Monument Ave., Ste. 616, Richmond • 540-872-6665 www.LillyInfusion.com
4021 Lauderdale Rd., Short Pump 288-4000, Ext. 4www.threesports.com
10% Discount on merchandise.
$20 off the first hour massage & 10% discount on all visits after that.
1215 Foxcroft Rd. , Richmond www.revitalizemassage.com
285-9259
445 Ridge Rd., Richmond 288-4000www.threesports.com
10% Discount on merchandise.
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[ GROUP RUNS ]Mondaysn Sunday Park, Brandermill, 6:00a.m., 6-8 miles. Meet
at Brandermill Church Parking lot. Contact Toshia at [email protected].
tuesdaysn Robious Sports & Fitness Center, 6:00 p.m. Speed work.
Contact Thom Suddeth at 353-8365.
n RunnerBill’s Sports–Midlothian, 7:00 p.m., contact Bill Lis at 378-8080.
n 4605 Monument Avenue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Contact Tony Basch at 513-6650 or via e-mail at [email protected].
Wednesdaysn 4605 Monument Avenue, 5:30 a.m., 3-6 miles at
8-9:00 pace. Contact Tony Basch at 513-6650.
n Ashland Grub Kitty Group, Food Lion parking lot, 5:30 or 6:00 a.m. depending on mileage (6-10 miles). Pace is 8:30-10:00. Contact Michelle Quinn & Kirk Jeter at [email protected] and [email protected].
n Sunday Park, Brandermill, 6:00a.m., 6-8 miles. Meet at Brandermill Church Parking lot. Contact Toshia at [email protected].
thursdaysn 4605 Monument Avenue, 5:30 a.m., 3-6 miles at
8-9:00 pace. Contact Tony Basch at 513-6650.
n ACAC Fitness. 5:45 a.m., Robious and Huguenot Rds. 8 miles at 7:30 pace. Contact Ed Carmines at 502-9275.
n Museum of Fine Arts, 5:30 p.m. 8 miles at 8:00 pace. Contact Gary Hearn at 741-0411.
n 3Sports Tuckahoe Shopping, 6:00 p.m., 4-6 miles. All levels welcome. Contact Jennifer at 288-4000.
n RunnerBill’s Sports–Midlothian, 7:00 p.m. Contact Bill Lis at 378-8080.
saturdaysn RunnerBills Sports – Midlothian, 8:00 a.m. Pace and
distance depend on group. Contact Bill Lis at 378-8080.
n Byrd Park 7:30 a.m. at the Vita Course water fountain. Beginners/recreationals (3-5 miles) contact menace at [email protected], intermediates (5-7 miles) contact fat kid at [email protected], and advanced/race prep (7-10+ miles @ 7:00 a.m.) contact 2.0 at [email protected].
n University of Richmond, 7:00 a.m. Pace is 7:30 to 8:30. Meet at the track next to the gym. Group leaves promptly at 7:00 am. Contact Michael Kerner at 804-741-2266.
n ACAC Fitness Center, 11621 Robious Rd. (meeting across from tennis courts). 7:30 a.m. Beginners/recreational (3-5 miles) at 10:00-12:00 pace. Contact Bob Allen at [email protected] or 804-921-7938.
sundaysn Mary Mumford School, 6:30 a.m. Betwen Cary and
Grove on Commonwealth. Long runs 10-13 miles at 8:00 pace. Contact Ed Carmines 804-502-9275.
n Byrd Park 7:30 a.m. at the Vita Course water fountain. 9-14 miles. Contact Mike Laverty at [email protected].
n Shady Grove YMCA, 7:15 am. 7-9 min pace. Contact Greg at 754-3268 or via e-mail [email protected]. http://shadyrunners.homedns.org/Sunday.
C H E C K W I T H G R O U P L E A D E R S B E F O R E YO U R U N !
Questions? email [email protected]? email [email protected]
The Richmond Road Runner’s ClubPO Box 8724 • Richmond, VA 23226
Nonprofit Org.
U.S. Postage Paid
Richmond, VA
Permit No. 1262Check the expiration date on your label. Is it time to renew?
[ NATIONAL DUATHLON CHAMPIONSHIPS ]
apri l 25-26, 2009
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