SBQ: Sports Backers Quarterly Issue 1

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Sports Backers Quarterly: Athletics, Recreation & Healthy Living

INSIDE THIS ISSUE From Sports Backers....................................5 Jump-Start ......................................................6 James River Adventure Games; Virginia Capital Trail; RTD/SB-Scholar Athlete Awards; National Dualthon Festival; Patrick Henry Half Marathon Body Smart......................................................8 Ask the Sports Doctor: Inner knee pain; Your Workout: healing of injured tissues through un-weighting; Push-up your way to Relaxed Strength; Summer Survival: Stay Cool and Hydrated; Celebrity Fitness: Andrew Freiden weathers his first marathon; Eating for Endurance Spokes vs Soles ..........................................12 Cyclist Francois Fabiato and marathoner Shawn Boyer face off on tips, training and the intricacies of balancing work, family and sports.

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Patrick Henry Half Marathon ................14 ‘Give Me Liberty Or Give Me Your Personal Best’ Top 5 Ways to Survive Next Year’s Adventure Games ......................................15 No Days Off: Professional Duathlete & U.S. Champion Tom Jeffrey ..............16 Training Table For Two ............................18 Four Richmond couples—the Fitzgeralds, the Sushkoffs, the Frasers, and the Astrops —shared their tips for mixing family life with a fit life and squeezing in a marathon or two along the way. Pure Inspiration: Marathon Trainer Lisa Borja ..................22

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Stay Fit Forever ..........................................24 63-year-old John Loughran has run every Richmond Marathon since its inception. Dream Job ....................................................25 triathlete Andrea Wagner discovers her perfect blend of avocation and vocation. What’s My Motivation..............................29 Workout inspiration from Endorphin Fitness Gurus

DEPARTMENTS

Try This: Retail | Resources | Gear ......26 Gizmos: Groove on the Go ..................28 Upcoming Events ....................................30

Body Smart page 8

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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

SUMMER 2007|VOL. 1 ISSUE 1 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Staff Writers Anne Carle Mike Fonseca Daryl Grove Terri Jones Jo Lord Catherine Saydlowski Paul Spicer Andy Thompson

Photographers Steph Baker Elli Morris Dave Perry

Graphic Designer Dave Perry

WWW.SBQNOW.COM

To Advertise in SBQ contact Jim Clark (804) 649-6867 Office (804) 908-6190 Mobile JClark@timesdispatch.com SBQ is published by Sports Backers, Richmond Times-Dispatch and Palari Publishing LLP

Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced four times a year by Palari Publishing LLP (The Work Factory, 1113 West Main Street, Richmond, VA, 23220 Phone 804-355-1035), the Richmond Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-2859495) and the Richmond Times-Dispatch (300 E. Franklin Street, Richmond, VA 23219). All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited. General comments, story suggestions and letters to the editor for publication consideration should be directed to

feedback@SBQnow.com.

m o t i v a t e

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Dear SBQ Reader, It is with great pride that this first edition of SBQ magazine has come to fruition. For years we at the Sports Backers believed that an active lifestyle publication would enjoy a wide and eager Richmond readership. Palari Publishing and the Richmond Times-Dispatch stepped up and joined forces with us to produce this exciting new publication. Content in SBQ will motivate and inspire active adults. You, our readers, make commitments to run, walk, swim, bike or go to the gym on a regular basis throughout the year. SBQ will assist you as you keep those commitments and as you stay active at the peak of your potential. You already know that a regular exercise program needs an occasional boost. And you know that motivational stories about regular people who accomplish extraordinary feats are a great inspiration.You know too that injury prevention tips and pointers will keep you running on the road, swimming in the pool or lifting in the gym without a setback. You also know that motivational tips and pointers are an essential remedy for those workout rough spots and training doldrums we all encounter. All these and more you will find in SBQ. And whether you have just joined a local fitness club or completed an Ironman Triathlon, you will come to learn what we already know: that SBQ will help you achieve your personal fitness goals. Part of leading an active lifestyle is eating properly, but you won’t find fad diets exhorted on these pages. Instead, you will find out about what foods are best for different exercise regimes, what foods can fuel a great workout or what foods can help with post-exercise recovery. We believe Greater Richmond area residents can be motivated to lead a more active and healthy lifestyle through a variety of ways. One of them is events. Some of our events—like the Ukrop’s Monument Avenue 10k or the SunTrust Richmond Marathon—inspire folks by the tens of thousands to run or walk farther than they had dared dream. Often they do so with friends or family members who join them from afar. Presently, the Sports Backers are involved with 35 events that have more than a quarter of a million participants and spectators.And those numbers are increasing rapidly. As it is part of our mission to boost the local economy, we find it both gratifying and encouraging that as we improve the healthy lifestyles of our fellow Richmonders, we also increase the region’s prosperity. SBQ fits right into this strategy by providing a publication that will encourage, strengthen and grow the active audience in our community. We believe our friends, neighbors and co-workers who read SBQ will lead a healthier, more active lifestyle as a result. Overall, the effect will be a dramatic improvement in the quality of life in the region. Now it is time to sit back, relax and enjoy your first issue of SBQ. Sincerely,

Jon Lugbill Sports Backers Executive Director

An Olympic athlete (Summer Games 1992), Jon Lugbill is a five-time world champion in whitewater canoeing and sports innovator who redefined his sport through innovations in training, equipment design and techniques.

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Jump-Start Virginia Capital Trail

RTD/SB Scholar-Athlete Awards

National Dualthon Festival

Patrick Henry Half Marathon

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Richmond

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Adventure Games

J U M P - S TA R T

James River Adventure Games

Virginia Capital Trail Work has begun on the Virginia Capital Trail’s Richmond Riverfront section. The one-mile section connecting the Canal Walk to the Great Shiplock Park is slated to be finished by summer 2008. The Virginia Capital Trail will link Richmond to Williamsburg and is being built through a partnership of the Commonwealth of Vir-

6 | S B Q n o w. c o m

Photo: Courtesy XTERRA/Rich Cruise

enjoy this course,” said Stoltz, whose nickname is The Caveman. “The forest trails are very technical and make you feel like you’re out in the middle of nowhere, but you’re in the middle of a big city and that’s really quite amazing. Plus, everywhere on the course there are crowds of people watching

ginia, the City of Richmond, Venture Richmond and CSX Transportation.

FAQS* Will the Trail be paved? Yes, The Trail will be constructed to federal standards (AASHTO) for bike-pedestrian facilities: 8-10 feet asphalt with 2 ft. shoulders, and ADA compatible. Who can use the Trail? The Trail is designed for non-motorized use and welcomes hikers, cyclists, walkers, joggers, skaters, birders, families taking short day trips and chaperoned school children on eco-field trips. The Trail will be open during daylight hours only. What are the benefits of this project? The Trail will provide safe recreational access to the region and link popular tourism destinations. It will offer cyclists a safe transportation alternative to Route 5, and an “outdoor classroom” environment to interpret historical, natural or cultural topics. The Trail will provide local ecotourism opportunities and complement the existing Rte. 5 Scenic Byway conservation requirements with minimal impact to the environment. *www.virginiacapitaltrail.org

Photo: Courtesy Virginia Capital Trail Foundation.

sault Mountain Bike Race, upon finishing he proceeded straight to his wedding. “I’m just excited he made it here in one piece,” his bride, Melissa Kirby McMillan, told the Times-Dispatch after the ceremony. In addition to the competitions—which were held at Robious Landing Park, Rocketts Landing, Some 3,000 weekend warriors Belle Isle and Brown’s signed up to compete in an eclectic Island—folks had a lineup of outdoor sports competitions. lot of fun at the Timesin the James River Scramble certain obstacles and Dispatch Interactive Area on 10k trail run. “That was the cheering and encouraging Brown’s Island. Riverside coolest part for me; not you on, and that’s what Outfitters sponsored sport knowing what obstacle I makes this race so special.” tree climbing and sit-on-top Even Governor Tim kayaking. YeRen Outdoors would encounter next.” Some 3,000 weekend Kaine got into the spirit, offered a mountain bike warriors signed up to com- spending part of his Father’s try-out course and bike pete in an eclectic lineup of Day on the riverbank at rentals. And SEAL Team outdoor sports competitions Belle Isle watching his 17- Training demonstrated how that included whitewater year-old son Nat kayak his their raft paddling program kayaking, rock climbing, trials way through raging Holly- builds muscles. The Pat McGee Band biking, mountain biking, wood Rapids in the Jammin’ trail running, wakeboarding, on the James Boatercross rocked the crowd on Saturrowing, open water swim- competition. That race was day night with a live concert ming, and off-road triathlon. won by Rob Thompson, al- on Brown’s Island. The Among them were pros who though Nat Kaine and his band’s only free appearance came to Richmond from partner, Brynne Weeks, took in Richmond this year ended places like New Zealand the award for “Best Carnage” just as the Verizon Fireworks and South Africa. The for their exciting wipeouts Extravaganza began above XTERRA off-road triathlon and recoveries as they qual- Belle Isle. men’s winner, Conrad Stoltz ified for the final heat. Another feat of daring- MORE INFO of South Africa, summed up For more on the James River the visitors’ view of the Ad- do was turned in by Jimmy Adventure Games, go to venture Games experience. McMillan of Glen Allen, VA. www.sportsbackers.org. “Richmond is my fa- Not only did he blaze the vorite race and I always winning run in the Urban AsFor the third year in a row, the James River Adventure Games lived up to its promise of providing an unforgettable weekend for outdoor sports lovers. “I couldn’t wait to see what was around the corner,” said Dustin Whitlow, who traveled to Richmond from Ashburn, VA, to take second

J U M P - S TA R T

Area High School Standouts Score at Scholar-Athlete Awards

Photo: Courtesy Joe Mahoney, Richmond Times-Dispatch

RTD & SB Grant $40K in Scolarships to 20 Students Deep Run High’s Brittney Grove and Thomas Dale High’s Chris Hulbert won top honors and $5,000 scholarships as the Scholar Athletes of the Year at the 16th annual Richmond Times-Dispatch/Sports Backers Scholar-Athlete Awards Dinner on Monday, June 4th at the Jepson Alumni Center, at the University of Richmond. This year the program awarded $40,000 in scholarships—up from the previous amount of $31,000—to

20 outstanding high school students in the Richmond region. The runners up—M.C. Miller, of Midlothian, and Adam Mehrer, of Clover Hill—received scholarships of $3,000, up from the previous amount of $2,500. The 16 remaining nominees received a $1,500 scholarship, up from the previous amount of $1,000. They were: Rachel Butler, Lee-Davis; Kristi Collins, L.C. Bird; Heather Garson, Collegiate; Anne Marie Gordon, Mills

New National Festival to Feature USAT Dualthon A $10k Prize List, Run-Bike Championship Richmond’s run-bike future looks bright and busy since Sports Backers and USA Triathlon have reached an agreement to create the National Duathlon Festival, a multi-day event that will feature the USAT Duathlon National Championships in 2008, 2009 and 2010. “We are now a major player in duathlon in the US and will be for four years,” says Sports Backers Executive Director Jon Duathletes from around the country will find the nationals courses very similar to the world championship course.

Lugbill.“We believe in the future of the sport of Duathlon and, together with USA Triathlon, see an opportunity to build on the success of having the 2007 Duathlon World Championships in Richmond.” Rounding out the festival attributes will be a $10,00 prize list for the national championship elites, USAT Duathlon Junior National Championships, a Duathlon Off-Road Championships, two citizen’s (non-

championship) races (one of which will be off-road), expert performance classes, an industry expo and, of course, our fun and friendly River City vibe. Duathletes from around the country will find the nationals courses very similar to the world championship course. They will give competitors of all skill levels the exhilarating feel of big city racing in front of appreciative crowds. At the same time, the downtown Richmond location delivers a rugged offroad duathlon event thanks to the miles of tough and technical single-track trails looping through the James River Park System. All events will be within easy walking distance of downtown hotels, restaurants and parking. Live music as the competitors come across the finish line, interactive activities for the spectators, a professional finish line announcer, and great postrace food will make for a memorable competitive experience. In addition, the Sports Backers will work with community organizations to have a nonsports-related festival take place in the afternoon and evening both on Saturday and Sunday to add to the celebratory environment.

Godwin; Molly Mallon, Hermitage; Lindsey Patton, Prince George; Brittney Grove and Chris Hulbert won top honors. Kelly Wolenberg, Maggie Walker Governor’s program has awarded a total of School; Andrew Bailey, Prince $368,000 to 295 outstanding stuGeorge; Bobby Foley, Mills God- dent athletes from the Richwin; Tyler Harris, Steward; An- mond area. Virginia Tech drew Harrison, Highland Basketball Coach Seth GreenSprings; Bob Hoke, Patrick berg, the featured speaker, Henry; J.C. Poma, Henrico; Matt urged the audience to be pasSnyder, Deep Run; Jimmy Wilt- sionate in what they do and reshire, Collegiate. member that life can change in Now in its 16th year, the an instant. EMAIL: FEEDBACK@SBQNOW.com w.com

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What do you think Send us your questions, comments or suggestions. Published responses receive an official SBQ sticker.

‘Give Me Liberty Or Give Me Your Personal Best’ The Patrick Henry Half Marathon, the area’s newest running event, will take place in Hanover County and the town of Ashland, Virginia on August 25, 2007. Organized in partnership with the Richmond Road Runners Club, the 13.1-mile race starts and finishes in Poor Farm Park in Hanover, traversing both rolling countryside and Ashland’s scenic railroad district. “Hanover County is thrilled to highlight our historic legacy by hosting the Patrick Henry Half Marathon,” said Hanover County Administrator Cecil “Rhu” Harris. “With the support of the Sports Backers and the Richmond Road Runners Club, we expect this event will add to the economic vitality of our county, while also promoting the health of our residents.” For more on the Patrick Henry Half Marathon, see page 12.

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BODY SMART

Body Smart I’m forty-something and have been running for a few years. The inner sides of both knees have been hurting while training for about a month. I’m getting ready for my second marathon. What’s causing this pain? What should I do?

Ask the Sports Doctor

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ain on the inner side of the knee should be taken seriously. Start with the usual first steps: decrease mileage; cut out speed and hill work; cross train; replace worn out shoes; try anti-inflammatory medicine; stretch; and ice. If you are not much better in a week, you should be K N E E checked out by a good sports medicine specialist. The three most likely causes of inner (or medial) knee pain are: meniscus tear, pes anserine bursitis, and osteoarthritis. Let’s take a look at each of these.

Meniscus Tear

The medial meniscus is a “C” shaped cartilage that sits between the thighbone and shinbone on the inner side of the knee and works like a shock absorber. It can handle most pounding forces; however, what it cannot handle is a twisting force (like twisting on a planted foot while running on trails or on a track). Most people who injure the meniscus do not remember when they did it. Pain from a medial meniscus tear may cause swelling and locking. The pain may be worse when you bend your knee all the way back (as in squatting). Your sports medicine specialist may get an MRI to confirm the diagnosis. Medial meniscus tears may be treated with a good rehab program. Joint aspiration and injection may also be tried. In some cases, surgery is needed in order to avoid further injury to the joint.

Pes Anserine Bursitis

Several muscles join to form the pes anserine tendon which attaches on the inner side of the lower knee. As you run, this tendon rubs against your shin bone and creates friction. Anywhere in the body where friction builds up, we have a friction absorber called a bursa. When that bursa gets overused (by training too much, too soon) it gets red, angry, and inflamed. Then it is called bursitis. A specific stretching and strengthening program may help pes anserine bursitis if caught early enough. Anti-inflammatories and PT modalities, like ultrasound, are generally useful. A cortisone injection into the bursa heals most runners with this problem. Injection

by Te res a S t ad l er 8 | SBQn o w . c o m

into this area is quick, effective, and nearly painless.

Osteoarthritis

Most knees older than forty have a little arthritis or cartilage breakdown. The amount of H E L P arthritis you have depends on how badly your parents had it; your weight; whether or not you’ve had previous sever knee injuries; and other factors. Ninety percent of people with knee arthritis have it worse on the inner side than on the outer side of the knee. Arthritis typically causes morning stiffness, and pain with running. Other joints, especially in the hands, may also be affected. Your sports medicine specialist will probably get an x-ray of your knees while you are standing to determine your degree of arthritis. While there is no quick fix or easy cure for knee arthritis, there are many things you can do to lessen the symptoms and even slow the progress of the disease. Non-weight bearing training, like swimming and riding, should be the cornerstone of your workouts. Running should be in moderation, depending on how severe your arthritis is. Keeping your quadriceps strong is also important. Acetaminophen (Tylenol) is effective and fairly safe. No doubt, you have seen the advertisements for glucosamine containing supplements. The bottom line on glucosamine is that it probably helps slow cartilage breakdown. The dose that works is at least 1500 mg daily. Most people don’t take enough. Most of the varieties available have other supplements (like chondroitin, MSM, or SAM-E) added to them. These other supplements are not likely to give much additional benefit. An arthritic knee may benefit from injections into the joint. There are 2 different types of shots available. Cortisone shots work well, but only for about 3 months. Repeating these injections regularly can have adverse side effects. A newer type of injection, called viscosupplementation, is a good alternative to cortisone shots.Viscosupplementation is effective for 6-12 months. Unlike the cortisone shots, it can safely be repeated when necessary. SBQ

Teresa Stadler, MD, FACSM is an Ironman finisher, fulltime physician at Commonwealth Sports Medicine, avid marathoner, wife and mom of 3 preschoolers.

Taking a load off your feet and speeding up your recovery time.

Your Workout

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h, what a lovely day for a run. You’ve completed your stretches, started out at a slow, steady pace and just hit the bike path when suddenly a misstep finds you on the ground with a twisted ankle. Thoughts of the marathon that you have been training for months fly through your head. “Finished,” you think as you try to put weight on the injury. Well, not necessarily, thanks to Progress Physical Therapy in the Twin Hickory area of Richmond. Progress P.T. works with sports and orthopedic injuries of all types and uses a unique piece of equipment that helps to accelerate the rehabilitation process and the healing of injured tissues by incorporating a technique called “un-weighting.” Un-weighting is the process of applying a precise amount of vertical distraction to a patient in order to lessen weight-bearing stresses and to allow exercise in an upright, functional position. To achieve this, Progress P.T. uses the PneuWeight™ un-weighting device. When using the PneuWeight™, a patient is supported by a pneumatically controlled harness while on a treadmill. The physical therapist determines the appropriate percentage of bodyweight to be unweighted and adjusts the amount of lift on the harness, thereby decreasing the amount of weight bearing on an injury. The amount of lift can range from 5 to 60 pounds depending on patient size and symptoms. Once the patient has reached the percentage that allows them to be free of pain while bearing weight or performing specific tasks, they will begin a supervised program of exercises—anything from walking to side-stepping to running for extended periods of time. In this manner a patient experiences the healing effects of moving, circulation, and muscle use

BODY SMART

Try This At Home

Un-weighting is the process of applying vertical support to a patient in order to lessen weight bearing stress.

without the damaging effects of weight bearing before an injured area can support higher-level activity. Unweighting can help the running athlete get back in action much sooner. Patients with back pain, balance problems, and degenerative joint disease or total joint replacement also find that using unweighting as a part of their physical therapy treatment greatly increases their achievement of rehabilitation goals. SBQ

Busting out a set of pushups is perhaps the easiest and quickest form of exercise—it can be done most anywhere and at any time. Next time you feel the urge though to tweak thy frame, try pumping your brain as well. Try this one on for size: Crank out two push-ups in a slow to moderate pace, with every muscle in your body tensed. Clench ’em all— your thighs, buttocks,

stomach, neck, and even teeth. Pretty difficult, huh? Now for the next two push-ups concentrate on a conscious relaxation in your movements. Dan Millman, author of The Inner Athlete, suggests that you imagine that you’re a puppet on a string, suspended from the arms of a giant who is standing directly over you. Let the giant work for you while you relax down easily and

allow yourself to be pulled back up effortlessly. In a sense, allow the pushup to happen by itself. By concentrating on your energy flow and relaxed movement, you create the psychophysical effect of what Millman terms “relaxed strength,” while taping into the physical, mental, and emotional harmonization that most athletes forget to practice during training.

SBQn o w . c o m | 9

BODY SMART

Su mmer S ur viva l Stay Cool and Hydrated

How Richmonders Refuel If you’re serious about your sport, you better have a plan. Road-running Richmonders and bikers alike all agree—figuring out your sweat rate, and best way to refuel, is critical. Workout phenom Mike Harlow, owner of the popular Endorphin Fitness, is quick to explain pre-race, during, and post-race tactics. “Right before your workout— within 30 minutes—you’ll need some-

thing that has a good mix of long-lasting as well as short-term carbs,” explains Harlow. He points to basic liquid logic, such as using sport drinks along with energy bars as good options. “You also want to have a good electrolyte balance, which would be mainly sodium chloride, magnesium, and potassium,” says Harlow. For workouts and events over an hour, the fitness guru suggests carrying along different

sources of calories, such as the popular Jelly Belly Sport Beans, along with plenty of fluids (approximately 12 to 24 ounces of fluid each hour) to replenish your body. After a heavy dose of exercise, Harlow says that your cells are “wide open” and starving for nutrients, and it is therefore important to refuel your body with a good blend of protein and carbohydrates as well as fluids to improve your recovery time.

Exercise Juice? Look out River City, our healthminded hipsters now have a new elixir of choice. Steaz Energy drink, which is unofficially being pegged as “Green Bull,” boasts a hefty blend of Fair Trade-certified

green tea (80 milligrams of natural caffeine), organic yerba mate, acai, and guarana. Richmonders looking to enjoy this lightening in a bottle can get buzzed for $2 a can.

Cel e br i t y Fit ne s s Weathering My First Marathon I decided to do a marathon

day help. It was a huge lift during the last few

because it was the next thing on the list.

miles to have the coaches running alongside,

Funny thing about us

chatting and encouraging me to keep moving.

humans, we like to

My pace slowed for the last 10k as I had to

be challenged. After

stop to stretch every quarter mile, but my

completing a hand-

mood actually improved as a began to realize

ful of Sprint and Olympic triathlons and two

I was actually going to finish under four hours!

Andrew Freiden

half-Ironmans, I figured a marathon was the

Long distance running is considered a

next way to test myself. It worked. Calf and

solitary endeavor, but it didn’t feel like it to

hamstring cramps at mile 22 lead me to be-

me. Looking back, my path to the finish line

lieve I have come to the end of my path to

was lined with supporters. There were short

personal athletic fulfillment. I’ll keep trying

runs with my dog Sadie, medium runs with

new things, but I doubt I’ll try another longer

my wife riding alongside on her bike, and the

than the marathon.

Saturday morning Training Team runs. Cou-

I’ll blame the heat (it hit 79 on race day)

ple that with some amazing support from

for the cramps and for making me miss my

friends and family along the way and it al-

3:45 goal by 8 minutes. I’ll give credit to the

most makes you want to do it all over again.

coaches of the Sports Backers Marathon

Do you think it’s too late to sign up for the Training Team again?

Training Team for preparing me and for race-

Andrew Freiden is NBC12’s morning meteorologist. He graduated with a degree in Environmental Sciences from the University of Virginia.

10 | SBQn o w . c o m

Did you ever wonder why some days it seems like you're flying down the road and others that your body is just dragging? This could be due to your eating habits. According to the American Dietetic Association (ADA) and the American College of Sports Medicine (ACSM), athletic performance and recovery can be significantly enhanced by optimal nutrition. So the question remains, what is “optimal nutrition?” There are several key nutrients that should be considered. The most important (and most often forgotten) are fluids. Dehydration can affect your performance and lead to early fatigue, so much so that it might affect your ability to reach that finish line. Dehydration is common too, even small losses of 2-4% of your body weight (as little as 3lbs for a 150lb person) can affect performance. Staying hy-

drated before, during and after exercise is vital. The ADA and ACSM recommend consuming 14-22oz of fluids prior to exercise, 6-12oz every 15-20 minutes during and 16-24 oz for every pound of weight loss that occurs after exercise. Your body mainly uses carbohydrates and fats for fuel to provide the energy needed to carry out activities. As you train, your body becomes more efficient at utilizing stored fat, so monitoring carbs in your diet should take center stage. The body can store some carbs as glycogen and the more glycogen that is stored the greater endurance an athlete will have. Consuming a diet rich in carbs will maximize glycogen storage. For endurance athletes, this translates into 7-10 grams of carbohydrate/Kg of body weight. If you exercise more than 1 hour, it

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by Paula I ns e r ra Paula Inserra is an Assisant Professor and Director of the Dietetics Program at Virginia State University.

becomes crucial to consume addi- bohydrate/Kg immediately and tional carbs during the event, be- then again 2 hours later. This is cause glycogen stores begin to particularly beneficial if you add a deplete. As a rule of thumb, try to small amount of protein-rich foods. consume 30-60g of carbohy- For an average person, the followdrate/hr of exercise. ing table can be used as a guide: Fluid and carbohydrate needs can be met in a variety of Grams of Meal ways, however, during exercise, CHO/Kg it is can be convenient to utilize 1 Large bagel w/ 2Tbs peanut butter sports drinks. You'd need to consume approximately 24oz/hr of 2 Large bagel w/2Tbs peanut butter and 2Tbs jelly a typical sports drink to meet and 16oz juice both fluid and carbohydrate requirements. This can also be 3 2 cups pasta, 2 slices bread, 8 oz low fat milk achieved by a 1:1 dilution of juice. Consuming adequate 4 3 cups pasta, 2 slices bread, 8 oz low fat milk amounts of carbs immediately before and after exercise is also beneficial. As a pre-exercise meal, consume 1, 2, 3, or 4 grams of car- For more information on nutrition and for referral to a Registered bohydrate/Kg for each hour prior to the event. After a strenuous Dietitian visit: event, consume 1.5 grams of car- www.richmonddieteticassociation.org

BODY SMART

E ati n g f o r E n d u r a nc e

When it comes to staying fit for life, Francois Fabiato’s had a pretty good role model: his father, a cardiologist at MCV, who has ridden his bike to work from his home in the West End every day since the 1970s. Like his father—his entire family, in fact—Fabiato has always placed a premium on fitness. He played sports in high school and college, then remained active through graduate school while receiving his Master’s Degree in cardiopulmonary rehabilitation. Today Fabiato, 36, works for medical device company Boston Scientific. He goes into as many as four surgeries a day as part of the cardiac rhythm management team and assists in implementing pacemakers and defibrillators. His job, which he describes as “phenomenal, rewarding and challenging,” leaves little time for working out. His family—a wife and three kids aged seven, five and one—leaves even less. Needless to say, Fabiato, a duathlete and triathlete, needs to make the most of his training time. Maximizing that time usually means beginning his six-a-week workouts at 4:30 in the morning. He runs 25 to 30 miles a week, bikes another 150, and swims three days a week. Despite taking up cycling just a year ago, he’s qualified for the McDonald’s ITU Duathlon Long Course World Championships, which will bring 500 athletes from more than 25 countries to Richmond in October. He gives kudos to Michael Harlow of Endorphin Fitness in Richmond for giving him the right workout plan. “When you train for a triathlon or duathlon, you have to train as a cyclist, runner and swimmer,” explains Fabiato. Harlow has given him a workout that incorporates “sequencing,” allowing him to maximize his time and get the quality workouts he needs for each of the three components of competition. While exercise is a big part of his life, Fabiato makes sure to give credit where credit is due. “It goes without saying that with my work schedule and workout schedule I have a very understanding wife,” he says. “I’m blessed to have this job, a great family and happy to be able to work out for a release.” SBQ

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How does busy entrepreneur, husband and father-to-be Shawn Boyer stay fit? By grabbing opportunities to work out whenever they come—usually, very early in the morning. Boyer, who is president and CEO of SnagAJob.com, Inc., the largest Internet job site for hourly employment, gets up before the sun six days a week to make sure he can exercise. It also helps to have a gym in your house, as Boyer does. “Everything you can do from a convenience standpoint helps,” he says. The gym in the three-car garage of his West End home includes free weights, a Universal machine, squat rack, dumbbells, treadmill and more. At 35, Boyer is a lifelong sports enthusiast who runs, cycles and plays basketball. He also played football in college. Three years ago he decided to run his first marathon and joined the marathon training team of Richmond Sports Backers. In no time, he was hooked. Since then, he’s competed in five marathons and taken on assistant coaching duties for the marathon training team. Training is one thing when Boyer’s here in town. It’s another when he’s traveling on business. “I’m on the road a good week every month,” he says. “Getting in the workout is tough.” But because he runs 40-70 miles a week to stay marathon fit, it’s also critical. Boyer recommends using running as an opportunity to explore a new city. In fact, he recently flew to Las Vegas on business and made a point to run down the world-famous Las Vegas Strip. As with most athletes, exercise and diet go hand-inhand in keeping Boyer fit. “I very much watch what I eat,” he says. Generally, he prefers six small meals a day. He makes sure he gets enough protein and carbohydrates with sports shakes and protein bars, and avoids sweets, butter and oils. In the end, he says, staying fit may not be easy but it’s worth it. “Exercising is a great release. It gives you energy and keeps you mind sharp,” he says. “It factors into all facets of your life.”SBQ Fabiato & Boyer articles by Jo Lord

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SBQn o w . c o m | 13

Half Marathon:

A

T

N

E

‘Give Me Liberty Or Give Me Your Personal Best’ X C I T I N G

N

E

E W

V E N T

Article by Daryl Grove

that currently run and people that don’t run,” he explains. “The people that currently run could get out of bed and run a 10k. The other extreme is the marathon where if you don’t train, you can’t finish a marathon. The half marathon has become a very popular event because it’s halfway in between.” Locally, the half marathon is popular because it comes at just the right time if you’re training for the Suntrust Richmond Marathon in November. “This fits in perfectly schedule wise,” says Garber. “It’s right about the mileage people are doing. For newer runners it tops off their summer of training with the longest run

he inaugural Patrick Henry Half Marathon is good news for procrastinators. Taking place in Hanover County and Ashland on August 25th, it replaces the popular Battlefield Half Marathon in Varina, which could only accommodate about 350 participants. For the past two years the aptly named Procrastinator’s Half Marathon at Bryan Park has accommodated the overflow of runners who were too slow with their Battlefield paperwork, but this year Sports Backers and the Richmond Road Runners Club have decided to go big.“That got to be too much, doing two half marathons in one weekend,”says Race Director Michael

3 mi.

1

Independence Rd.

54

At a Glance

Blunts Bridge Rd.

start

finish

2 mi. n Rd.

Blanto

Liberty Jr. High School Rd.

When:

August 25

Where:

Hanover County and Ashland

Who:

Experienced and nonexperienced runners

5 mi.

1 mi. Pa W.

N. James St.

tric

12 mi.

enr

kH yR d

Patric k Henry Half Marathon

4 mi.

helps me understand where they are in their training.” The Patrick Henry Half Marathon starting gun goes off at 7:30 a.m. at Poor Farm Park in Hanover, and the course then traverses the county of Hanover and town of Ashland—both co-sponsors of the road race. Organizing this bigger event is a challenge for George, Garber and everyone else involved. There’ll be water stops at the start line and then approximately every two miles, technical race shirts for everyone competing, computerized ChampionChip timing, inaugural custom medals for all finishers and trophies for the top three males, females, and masters. George estimates between 100 and 150 volunteers will be needed to make sure everything goes smoothly on

6 mi.

ASHLAND 54

11 mi.

Yowell Rd.

8 mi.

Gilman Rd.

George.“So this year we’ve looked to do one big event—about 1,000 to 1,500 people in its first year—to accommodate the demand for a half marathon.” Don Garber is the Overall Head Coach of the Sports Backers Marathon Training Team and has an explanation for the growing popularity of half marathons. “The way I look at it is there are people 14 | SBQn o w . c o m

Thompson S

9 mi.

10 mi.

1

7 mi. e

r Av

ove

Han

they’ve done, whereas for some of the more experienced runners they will have run 14 or 16 miles before they run a 13mile race. The runs they’re doing in training are done at a moderate speed, not at an all-out effort because they have to get up the next day and run also. But this gives them a chance to push themselves a little bit, and for me as a coach it really

race day. “Once it starts, I’ll get a great feeling of relief,” he admits. While George says this inaugural event was conceived “in a fit of insanity” and put together in a very short space of time, he expects positive word of mouth to help build the Patrick Henry Half Marathon into a regular event that will attract upwards of 3,000 to 4,000 runners, which would make it about ten times the size of the Battlefield Half Marathon it replaces. Garber is equally ambitious. “We’re trying to do things the right way,” he says.“We feel this has real potential for growth and we want to make it a really significant race in the region and one of the major events on the circuit.” SBQ

5

Top

Ways

to

Survive

Next Year’s

J

A M E S

R

I V E R

Adventure Games

Recently hitched Jimmy McMillian, this year’s repeat winner of the James River Adventure Game’s MTN Urban Assault (1:03), has learned a few lessons along his trail to success. After winning the 2006 event, McMillian entered into a grueling training schedule, one that would see him peak just in time for this year’s competition. As luck would have it, the James River Adventure Games was set for the very same day as his approaching wedding. Blistering the competition along the rutted banks of the James River at this year’s festivities, McMillian completed the race ahead of the pack, slipped out his gear, and into a tux for his post-race knot tying ceremony. Completing the race with plenty of time to head to the altar, this two-time

winner of the Urban Assault is proud to share his top five ways for others to survive next year’s event:

1 2

train hard

3 4

eat right

know your competition

drink lots of water and,

5

get permission from your wife

Besides great family fun with music and fireworks, the James River Adventure Games feature athletes competing in outdoor sports that include trail running, off-road triathlon, mountain biking, open-water swim, rowing, rock climbing, wakeboarding and kayaking.

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# SBQn o w . c o m | 15

no D AYS off

Training starts for Tom Jeffrey at 6 a.m. most days. That’s when he wakes up. By 6:30—7 at the latest—he’s out the door for a run or a bike ride, often both. These aren’t leisure pursuits, though. That’s why he’s usually alone, because pain is the primary goal whether on two feet or two wheels.

When the morning workout is done, it’s off to a 10-hour day of work at the 3Sports running store near Short Pump Mall. Jeffrey is lucky if he’s home by 8 p.m. where the responsibilities of a husband and father of two await. Hopefully he’s in bed around 10 p.m. and ready to do it all over the next day. Jeffrey isn’t a juggler, though it must feel like that at times. He’s a professional duathlete, the defending U.S. champion in both long- and shortcourse races. And as America’s best hope when the world long-course championships come to Richmond in October, Jeffrey knows once the daily countdown begins he can’t waste a second. “I have no down time. My day is very structured,” says the 34-year-old. “The only way to make this work is to have a real structured routine. I don’t go out much, and I don’t do a lot of social type things anymore.” What Jeffrey does is train hard. He says he puts in 15 hours a week running and riding but every minute, and every mile, is performed at a high intensity level. There are no days off.

“

The only

Article by Andy Thompson

16 | SBQn o w . c o m

The Hard Way

“I don’t really do anything easy,” he says.“That’s part of the reason I ride by myself because a lot of people think I ride too hard all the time. That’s just the way I’ve always trained. Also I don’t train huge miles because I don’t have time, and I probably don’t have the physical capacity to do it. So I’ve got to get the most out of what I do.” Fellow 3Sports employee Jason Spong is one of the few people in the area who can hang with Jeffrey in training. He’s a South Africa native who moved to Richmond eight months ago.The two get together once or twice a week, usually for track workouts or long rides. “I have pretty much the same philosophy with my training,” says Spong. “I come from a high-mileage running background. It works out better this way because you don’t do a lot of wasted mileage.” Jeffrey, like Spong, was a distance runner in high school. He went on to run cross-country and track for James Madison. He was a good, if not great,

way to

MAKE THIS WORK is to have a real

”

structured routine.

He’s a professional duathlete, the defending U.S. champion in both long- and shortcourse races. He’s America’s best hope when the world long-course championships come to Richmond in October. college runner, earning all-CAA honors and later finishing 19th at the 2000 Olympic trials marathon (his marathon PR is 2:20:06). The accumulation of 80 to 100-mile weeks over those years continues to benefit him, because a chronic Achilles tendonitis limits him to between 35-40 miles in running shoes a week. According to Spong, the reduced running miles have had another effect on the U.S.’s best duathlete. “[The injury] forced him to work hard on his bike,� Spong says of Jeffrey. “In the U.S., I don’t think there’s anyone that can out-bike him.� Jeffrey says he’s structured his whole year around the world championships here on October 21st. Every race, every painful train-

ing mile he logs between now and then will be with that day and its 15K run, 80K bike, then 7.5K run in mind. Jeffrey says being a pro duathlete is getting tougher, especially as his children (6year-old Jack and 4-year-old Ellie) begin to ask why he’s leaving the house so often to run or ride. But for now, at the height of his game, he’s content with the demands of the daily countdown. “For the last three years, every time I’m like ‘Oh my God, I don’t know if I’ll be able to do this again next year,’� he says, laughing.“The reality is it’s what I enjoy doing. For me going out and doing a really hard fourhour bike ride is fun, like playing golf. It’s what I like to do.�SBQ

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Jeffrey Duathlon Highlights 2002 Overall Age Group World Champion (2nd Duathlon)

Finished 2003 ranked 21st in the world by the ITU

2003 5th Dannon Alpharetta ITU World Cup (Pro)—qualified for the US Elite (pro) team but was unable to compete due to injuries sustained in a bike crash.

2004 2nd US World Championship team qualifier Ceaser Lake Duathlon

4th Blackwater Traverse Duathlon (Pro) 2nd Dannon Arizona Duathlon (Pro)

Qualified for US Elite (pro) team 3rd Blackwater Traverse Duathlon (finished 3 minutes faster than the previous year

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George and Rosey Sushkoff

training Table for Two The Richmond Marathon comes in November, but for runners, it’s something best prepared for year round. Easy to manage if all you have to think about is yourself and your own schedule– but how about preparing for a marathon while raising a family? Four Richmond couples, the Fitzgeralds, the Sushkoffs, the Frasers, and the Astrops, shared their tips for mixing family life with a fit life—and squeezing in a marathon or two along the way.). Article by Catherine Saydlowski

18 | SBQn o w . c o m

One week Rosey trains three days at the gym, while George gets two. The next week they switch off.

George and Rosey Sushkoff make their training and family lives work by lovingly sacrificing time for each other. The sportsminded couple met at a Master’s Swim Meet, went for a run on their first date, and did triathlons and Master’s open water swims. They trained for the Richmond Marathon in 1998. After a proposal embroidered on a post-race towel handed to Rosey after the Briarwood Triathlon, the pair married and started their family while still managing to compete and train. What the Sushkoffs now focus on is getting to train as much as possible. One week Rosey trains three days at the gym, while George gets two. The next week they switch off. Rosey’s long run happens on Sundays, so George swims and runs on Saturdays. There’s always one parent around for the kids, and by keeping to their schedules, George and Rosey both get equal time to train. Still, life does manage to interfere, and the Sushkoffs haven’t run competitively together recently. “We will keep our fingers crossed for next year,” Rosey says.

Jeff and Jenny have run 19 marathons between them.

Jeff and Jenny Fitzgerald Jeff and Jenny Fitzgerald use the power of organization to meet their running goals. Jenny was about to run the Marine Corps Marathon when she and Jeff met. Jeff even ran a half-marathon to impress her! Eventually, they ran the Marine Corps Marathon together, and shortly after, had their first child. When Jenny was pregnant with their second child, running became a stronger focus. Jeff joined the Richmond Marathon Training team in 2003, and in 2004 he started coaching. Jenny joined as a runner.

This is Jeff’s 4th year coaching, and he and Jenny have run 19 marathons between them. Since having children, training tends to happen separately.“Jenny is a morning person, and I am an evening person. She runs every weekday morning. I usually run on the treadmill at night,” explains Jeff. “It is difficult to get out of bed at 5:30AM on the weekends if you stay up late. That is when you have to decide what your priorities are and what you want to achieve,” says Jeff. SBQn o w . c o m | 19

Peter and Sally Fraser

“The kids are our biggest fan club at races and they love the excitement.” Peter and Sally Fraser, married for 17 years with three children under the age of 12, say the secret is involving the children in every aspect of the sport. Having children never slowed Sally down. Peter once wore their five-month-old in a baby backpack to cheer for Sally at a race! “The kids are our biggest fan club at races and they love the excitement—getting up early, staying in a hotel, sneaking Oreos from the food table,” says Sally. The Fraser kids have cheered their father through an Ironman race, marathons, and Xterras. They have supported their mother through running events, duathlons, and triathlons. Sally is glad that as her kids get older, they can bike alongside her.“Because [running] has always been such a natural part of our family life, it is something they will continue to do as they get older,” says Sally. Sally coaches at Endorphin Fitness and homeschools the Fraser brood. Peter has his own business, so he has flexibility in his schedule.The Frasers plan the week out, focusing on important workouts and activities.

“It’s not so much that we train together, but it’s the understanding of how important the workout is to each other.” Though their three boys are no longer toddling at the ages of 18, 21, and 27, Cecil and Rob Astrop recall using babysitters, not to watch the kids for a night on the town, but so they could head out to a race. Cecil, who is training for her 45th marathon, explains that cooperation and understanding are the keys to making the marathon family work.“It’s not so much that we train together, but it’s the understanding of how important the workout is to each other. If Rob calls and won’t be home until 9PM because he worked late and needs to get in his run, I completely understand.” Flexibility, understanding, cooperation. Lofty goals, but clearly achievable with a little sacrifice. Perhaps the greatest benefit isn’t a personal one, but in what the children in each family learn about what it takes to help family members achieve goals. Not a bad lesson to teach, while at the same time keeping yourself healthy. SBQ 20 | SBQn o w . c o m

Cecil and Rob Astrop

PROFILE

Pure Inspiration Article by Anne Carle

Lisa Borja thrives on having a full plate. How full? In addition to being a full-time teacher, she’s training for the October 7 Chicago Marathon. Then she’s working towards the Richmond Marathon on November 10 as an assistant coach for the Sports Backers Marathon Training Team. And in between those two races, on October 27, Borja is getting married. “Once August hits,” Borja says, “we’ll be finalizing our wedding plans so things should all come together. Then my main focus will be the [Chicago] marathon. I’m focusing on one thing at a time.”

It helps that Borja’s fiancé, Sean Harrington, is also a runner. They met on the Sports Backers team last summer.“Sean is a constant source of encouragement,” Borja says. In fact, she adds,“Sean has been great with wedding plans, and probably has done more of the planning than I have.” It’s clear that running plays a vital role in Borja’s life. But growing up in upstate New York, she was a swimmer first and a runner second. And after college, Borja 22 | SBQn o w . c o m

gravitated towards other things— backpacking in Asia and Australia, getting her Masters degree in Early Childhood Special Education at Virginia Commonwealth University, and building a career as a teacher. But in 1999, after coaching some school track teams, she turned to running again. Now Borja is a seasoned marathoner. But how did she go from jogging twice a week to running over 26 miles in one

pop? “In 2001, I met a great group from American Family Fitness that I began training with for my first half-marathon,” Borja says. “After crossing the finish line, I swore that I would never run another.” But she couldn’t stay away. In 2004, with the Sports Backers Marathon Training Team, she ran the Richmond Marathon and qualified for the Boston Marathon. According to Borja, the people in her life have made all the

“Having my

FRIENDS to run with

is amazing... They are the ones to get me OUT OF BED in the morning.”

difference.There’s Sean, her fiancé; and her family, who flew to both Boston (2005) and Chicago (2006) to see her run. Then there are her running buddies. “Having my friends to run with is amazing,” Borja says. “They are the ones to get me out of bed in the morning.” And she uses a coach, Fernando Braz. “Not only has he helped my race times improve, he is a continual source of support and encouragement,” Borja says. Braz, who’s in the Boston area, works with athletes of all levels, including a few who have qualified for the 2008 Olympic trials.With Braz’s

help, Borja hopes to finish the Chicago Marathon this year in less than three hours—a personal record. These days, Borja helps other runners reach their goals, too. Because of running, Borja says,“I feel like a better person. It gives me more energy. I just want to get out there and do more for others in the community.” She’ll be doing just that when she supports runners for the Sports Backers Marathon Training Team in the Richmond Marathon. And Borja recently co-founded a competitive running team, the RVA Runners, with Sean Cusack and Greg Roth.

Most of their 40 members are also part of the Richmond Road Runner’s Club. “We just wanted to add a group to the area that had more specific training goals in mind,” she says. There’s no question that Borja is leading a big life, especially in the next few months—with two marathons and a wedding. Even so, Borja finds herself continually inspired by other people’s big lives. She says,“I know how much effort it takes for me to get out running. So when I see others with families and kids and full-time jobs out there, that is truly amazing.”SBQ SBQn o w . c o m | 23

LONGEVITY

StayFit f

o

r

e

v

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r

by Terri L. Jones

Most of us wouldn’t miss the Richmond marathon each year. We line the city’s streets to cheer on the runners and then retire to porches and pubs to toast their successes. But when John Loughran says he wouldn’t miss the marathon, it has an entirely different meaning. Loughran is one of only a handful of Richmonders who has run the Richmond marathon every year since its inception in 1978. But before he runs his 30th Richmond marathon in November, he will cross an even more impressive finish line. Once he completes the Baltimore marathon in October, 63-year-old Loughran will achieve his personal goal of finishing 100 marathons…and it doesn’t look like he will be hanging up his running shoes anytime soon. Running competitively since high school and college, he started running 5K and 10Ks in the mid-70s. When Richmond Newspapers announced the first Richmond marathon in 1978, lengthening his distance to 26 miles just seemed like the next logical step to take. Loughran says that the marathon experience builds on itself. After the first race,“there’s the challenge to run a second one faster, and then the joy of doing different marathons in different cities, and also to train with like-minded 24 | SBQn o w . c o m

runners.” There’s always a reason to run one more, and one more after that. “I’ve always been a physical animal,” he declares, and evidently a competitive one. “When I started (marathons), I was always looking to be in the top five or ten and didn’t like getting beaten,” he laughs.“It was all about being as fast you could be and beating as many people as possible.” And beat people he did—in his prime, completing the marathon in an impressive time of 2:33. At 63, this retired accountant’s mind-set has only changed slightly. He’s still competitive, running an 8 ½-minute mile and generally finishing in the top three in his age group, but now he recognizes how fortunate he is to still be running at all. While many of his peers are having difficulty even walking a couple of blocks, Loughran says he was blessed with a strong body that practically never gets injured and keeps propelling him across the finish line year after year. In fact, he still runs all year-round, but has pared his weekly frequency and distance from seven days to five and from 4050 miles in his prime to a still daunting 30 miles per week.“It’s not as easy to get out there and run every day,” Loughran admits. “Your body doesn’t want to do it.You don’t want to run as far or as fast. It’s always

taken discipline, but now it takes a whole lot more.” Loughran has many motivations to keep up his pace, not the least of which is that his whole family runs marathons. His wife Kern has completed about 20 marathons herself (Loughran says she started because “she was sick of hearing me talk about it”) and even his daughter Katherine, when she is not sprinting after her three children, has found the time to run a dozen or so. He also participates in several running groups that meet throughout the week. These groups not only provide incentive on those days when he has a little less get-up-and-go, but they also provide competition—in the form of younger, faster runners—to keep him pushing his limits. But his biggest motivation has always been something completely intangible and undefinable. “For me, there is something spiritual about it,” Loughran attempts to explain. “As you push your body down the street or up a hill, it puts you in touch with nature and your core being.” “If I didn’t run, I would feel like I was missing something,” he sums it all up, which is a good indication that Loughran probably won’t be missing any Richmond marathons for a good, long while. SBQ

DREAM JOB

Andrea Wagner Sales Manager

Article by Catherine Saydlowski

Richmond triathlete Andrea Wagner was working as an ad sales manager for Brick Weekly, an edgy arts and entertainment guide to Richmond when SBQ asked her to work in ad sales for the new magazine. Even though she is a busy mother of two, Wagner leapt at the chance to work for SBQ. Wagner loves being able to tie in her work with her fitness-oriented lifestyle. She credits an alcohol-free lifestyle and health and fitness for her success. “It’s a dream job,” Wagner explains.

“

petitive,” says Wagner. Wagner claims to be less competitive than she was five years ago, because when she was married, there was another person to help, and now as a single mom, she has less time to use for herself. She modestly glosses over the fact

The GOALS I reached are GREAT but they would be nothing without

Photo:by Joseph Kilian ©2007 Brightroom

friends, family and relationships

“I get to talk to people I know from racing. I’m really psyched about it. The relationships are made already.” Those relationships were forged ten years ago when Wagner, then married, moved to Richmond from New York City for her then-husband Peter’s job with the Virginia Museum of Fine Arts. “We get along great,”Wagner says of her ex,“and that makes everything easier.” Everything—in Wagner’s life—is quite a lot. She runs with several groups, swims at the YMCA, bikes with friends, participates in adventure racing, and this past March, joined the SEAL team. “I’ll do anything out there that’s com-

”

that she competed in the Ironman Hawaii World Championships three years back, or that she won her division in the Xterra East Championship in June this year. “I did all right. I was pleased.” Instead, she said the best part of the Xterra games was the James River Games.“They are so family-oriented. It was great for the kids. The rope swing was fun!” “The goals I reached are great, but they would be nothing without friends, family, and relationships,”Wagner says.“If I can get in a grueling workout, some ad sales, and a goodnight kiss—that’s a good day.” SBQ

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SBQn o w . c o m | 25

T RY T HIS

Retail | Resources | Gear t’s one thing to acquire quality equipment for your dream home gym, it’s another to maintain and keep your treadmills, ellipticals and other machines up to speed. Elite Fitness Systems, Inc. founder Bill Pugh had this in mind when in 2002 he and David Scheibach expanded their commercial gym supply business to include residential customers. “Elite Fitness sells products you’d keep for a long time,” explains Pugh. Servicing the high-end brands like Matrix, MusscleDynamics, Precor, Bodyguard and Paramount is part of the Elite Fitness vision. “The products we carry represent the total package. We can equip the housewife who just wants a good workout, the weightlifter trying to increase his power, or young athletes training for scholarships.” At Elite Fitness, you can find machines for those homes with a room devoted to working out, or a simple

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fold-up unit for a small apartment. Through a specialized consultative approach, the staff provides the right equipment for customers’ individual workouts. Many of the employees are personal trainers and some coach local sports teams. They know from experience that an athlete’s season is often made from his or her off-season training. In the past 5 years the company has expanded to two locations in Richmond and one in Charlottesville. Their success has brought a commitment to the community through donations of equipment to small schools—recently they even provided a game bike for a Radio Disney promotion. SBQ

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SportsPage Bar

and

Grille

Article by Mike Fonseca

ou have probably been to more than one sports bar/restaurant in Richmond, but have you been to one that has a flat screen TV at every booth? Check out the SportsPage Bar and Grille in Mechanicsville. Each booth has a 15-inch flat panel that picks up full satellite service. Co-owner Rob Jones says that research showed that Hanover is a booming area that is looking for more local as opposed to “chain� food. He wanted to focus on service, because he found it annoying to go What separates this sports bar and grill out with the family and from the rest? According to Rob Jones, have to wait 5-7 minutes for “Good food, good service at a decent a waitress to greet you. “I price.� [top] Each booth TV can be individ- know 5-7 minutes isn’t a ually personalized. [above] Top of the line long time, but it can be especially if you have kids pool tables are available. with you,� Jones says. Looking around the restaurant, the thing you notice the most are the televisions that are mounted on every wall and at each booth. The next thing you notice is the wall-length fully stocked bar and sports memorabilia hanging on the walls. A

Y

giant Miller Lite #2 car stares you in the face from the opposite wall when you walk in. A variety of sports are available to watch and each booth TV can be individually personalized. You find that for once you are not just stuck watching whatever happens to be on the monitor facing your seat. What separates this sports bar and grill from the rest? According to Rob Jones, “Good

food, good service at a decent price.� SportsPage likes to focus on local sports, like UVA football, Richmond Hockey and Richmond Braves baseball. Jones says that besides showing sports they sponsor local soccer, little league and traveling baseball. The original SportsPage is located on Midlothian Turnpike and Mechanicsville’s SportsPage has been open at 8319 Bell Creek Road since September 2006. SBQ

GIZMOS

Groove on the Go

by Mike Fonseca

Probably the most basic electronic accessory is something to play music. The leading devices are made by Apple. Maybe you’ve heard of them … iPods? The two best for running are the Nano and the Shuffle. The advantage these two have are no moving parts to jostle when running and they are compact and lightweight. Now that you have some tunes, let’s take it one step further with the Sport Kit2. This accessory includes a sensor that fits in a Nike shoe and a receiver that attaches to the Nano. The screen can then display your distance, time, and pace along with audio feedback. It’s nice to have Lance Armstrong giving you an “attaboy.”

your GPS phone into a fitness mon-

The Garmin Forerunner

itor? Bones in Motion

straps on your

BiM Active service does just

wrist and lets you

that. The service is available on

measure speed,

Verizon, Sprint and Nextel and

distance, pace

How about a service that turns

works with a variety of phones. You can

and calories burned. When you are finished

upload data to the internet and track

running, hook it up to your PC and analyze

your performance.

your workout. This thing has a GPS that uses satellites to measure your performance. How cool is that?

Timex Bodylink has the GPS features,

act in concert to provide monitor-

but also adds Heart Rate Mon-

ing and information. Once again

itoring (HRM). The Bodylink

you can take this data to a com-

system is a group of up to 4

puter and analyze your perform-

devices worn on the body that

ance later.

OK, I admit you probably don’t actually need any of this to run, but it sure makes it more fun! 28 | SBQn o w . c o m

M O T I VAT I O N front row left to right: Michael Harlow, Ashley Mannell, Sally Fraser | back row left to right: Brenda Averette, Jon Lauder, Whitney Smith

Regardless of your fitness level, everyone needs motivation at one time or another. Having a workout partner around can often help get you moving, but sometimes you’re on your own. So what do you do? Well, the experts at Endorphin Fitness are here to help. They have provided some of their most successful tips to keep your workout on track. To stay motivated, get accountability. Whether it be a friend, training group, or a coach, you need someone that will keep you accountable. This will not only ensure that you show up for every workout, but will make it fun and sociable. Training with a friend beats training by yourself any day. Michael Harlow , Owner/Head Coach Keep a food journal of everything you eat or drink. Use a small notepad to jot down each meal, beverage and snack. Once you get into the habit, it will become almost second nature. This will help keep you aware of what you are eating, and will motivate you to achieve a balanced diet. After a week, take a look at what you’ve written. Too much starch late in the day? Need to beef up on protein? Once you see it in black and white, you can use this information to identify and address those issues. Keep it up until you are comfortable with your intake. Ashley Mannell, MS, RD, Nutrition Coach Use your imagination to give yourself a jump-start. Imagine the form and grace of your favorite athlete and try to mimic

that style. Or hone in on a particular animal that you find inspiring. Even concentrating on how you look to others can help you focus. Whatever it is, use that as a motivational default when the pain sets in halfway through your workout, or when clipping into the pedals before the training ride even begins. Through imagery, you can imagine what you want to look like, or how you want to feel at any time—not just the finishing kick of a local 10K that becomes morphed into the “NBC Ironman multi-camera-angle tear-jerker finish.” Craig Dodson, Head Cycling Coach As you head out the door for your workout, take several minutes to think about the day’s session and be sure you are not carrying the weight of any negative feelings with you. Whatever the circumstances, find a way to put a positive spin on it. Rather than cursing the heat and humidity and slogging through your workout in misery, think of it as an opportunity for your body to acclimate for your next race. If you are thinking of a speed workout at the track as a torture session,

itive attitude can make on your workouts, you will regularly start to check those negative thoughts at the door and be able to keep a higher level of motivation throughout your training season. Sally Fraser, Triathlon Coach

Remember the purpose of your training. What got you out the door in the first place? Whether your goal is to finish a marathon, lose ten pounds, place in your age group, or just be healthier, there has to be a reason for all that hard work. When you enter a particularly tough training cycle, or face a seemingly impossible workout, or just plain don't think you can do it anymore, remember the goals you set when you started and how good you'll feel when you've accomplished them. Running is all about believing in yourself, challenging yourself, and never accepting anything less than your best even when you're ready to quit. Jon Lauder, Run Coach

Each day in training you choose to take a step forward, a step back, or remain the same. Take the step forward. You may not set a best time in every workout, but make strides in at least one area, whether it be speed, technique, endurance, or mental preparation. Pain is only temporary, but pride lasts forever. Whitney Smith, Swim Coach

Sometimes remembering and repeating inspirational quotes can give you the kick-start you need. So when you need a little push, remember to: Have faith in yourself, know that adversity makes you stronger, rely on your inner strength, trust yourself and your training, and believe that you’ll reach your goals. Brenda Averette, Run Coach

you just won’t get the results you could if you think positively. Repeat to yourself, “This is a tough session, but I will do well because I’m strong. I can handle it.” As you begin to realize the difference a pos-

“Use your imagination to give yourself a jump-start.”

SBQn o w . c o m | 29

CALENDAR

Upcoming Events August

25 Patrick Henry Half Marathon 25-26 Dynamo Challenge 31-Sept. 1 Ukrop's Volleyball Showcase (GRCC)

4000 players will be

dodging their way to raising funds for the September 1-2 Richmond Cup (soccer)—FC Richmond Children’s 1-2 Nike Junior Invitational (soccer)—Strikers Miracle 7 Busch Series Race / NEXTEL Cup Pole Qualifying Network8 NEXTEL Cup Series Race Richmond and 15-16 Heart of Virginia Century and Bike Festival 28-29 McDonald's X-Country Festival at Maymont The Schools 29-30 Falling Leaves Figure Skating Competition of Niger Africa Fund

October

6-7 CJW Columbus Day Invitational (soccer) - Kickers 21 McDonald's ITU Duathlon World Championships 27 Chick-fil-A Charity Dodgeball Tournament (GRCC)

McDonald’s ITU Duathlon Long Course World Championships, over 500 athletes of the world’s finest runbike athletes from over 25 countries, in a 15k run, 20k bike, 7.5k run format in downtown Richmond on

November

October 21st. Info at www.sportsbackers.org.

3-4 Capital Fall Classic Soccer Tournament 10 SunTrust Richmond Marathon & NTELOS 8k

Join in the fun at one of the country’s largest charity dodgeball tournaments! Four thousand players will be

All SunTrust Richmond Marathon runners

dodging their way to raising funds for the Children’s Mir-

acle Network-Richmond and The Schools of Niger Africa receive a special 30th anniversary custom finisher’s Fund on Saturday, October 27, 2007 at the Greater medal at the finish line, and are mailed a certificate to recognize and commemorate their accomplishment. Richmond Convention Center. Middle School, High School, and Adult Divisions. 6-10 players per team. Prizes include free Chick-fil-A for one year. For more information and to register visit www.chick-fil-arichmond.com

EMAIL: FEEDBACK@SBQNOW.com

Have an Event

30 | SBQn o w . c o m

Send us upcoming activities to be included on our quartley calendar

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