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From Sports Backers....................................5 Jump-Start ......................................................6 Fit For Life Program, Kids Exercising On Their Own; The Monument Avenue 10K:Richmond’s Premier Event; Put Cancer on the Run; Davenport Professional Squash Tournament. Body Smart......................................................8 My First Cycle Class: Catherine Saydlowski braves her first spinning class; Tips for Restarting Workouts: Building an aerobic base and avoiding injury; Fitness at Your Doorstep: Allison Andrews, a personal fitness trainer with a side hankering for unicycle riding, is shaping up Richmond one Boomer at a time; A Pain in the Shin: worspage 26 ening shin pain should not be ignored; Triathlon race preparation: A checklist; Are You Swimsuit Ready?—A thirty day plan; Excellent Eats page 22 for Rapid Recovery:What to eat after exercising. Championship Spotlight ........................14 Featuring Duathlon World Champions Cory Scott, Adam Otstot & Terry Miffleton. Big Mac vs. Big Duathlon........................15 John Hessian had a helluva time qualifying for the 2007 McDonald’s ITU Duathlon World Championships. It’s not that he wasn’t in top condition and form. It’s that he had to qualify twice! The Dynamics of Motivating Teen Spirit ........................18 Paul Caminiti trains kids 13-20 to improve speed, agility, core strength, endurance, and flexibility. James River Rugby ..................................20 As one of the oldest continuously operating rugby clubs in the region, the James River Rugby Club attracts athletes of all ages and abilities. A Doctor on the Run ................................22 Busy Dr. Thomas Smith heads the Hematology Oncology division at the VCU Massey Cancer Center yet he always finds time for exercise. Running for the Health of It ..................23 Margaret Broaddus is an inspiration. A cancer survivor who has run almost every Ukrop’s 10K, Broddus is looking forward to the April 5th event. Walking with Purpose ..............................24 Rhela Morris started Rhela’s City Stryders to take her love of exercise that she discovered at Ukrop’s Monument Avenue 10k to the next level. Building Upper Body Strength ............25 Jay Crabtree is a triathlete who relies on upperbody strength for swimming and cycling shares his methods of training. Runner’s Perspective ................................26 Marathon runner and webcast host, Brigitte Petrine offers her philosophy and observations. Try This: Retail | Resources | Gear ......28 Upcoming Events ....................................30
SBQ
Sports Backers Quarterly: Athletics, Recreation & Healthy Living
page 20
Scott page 14
page 10 page 23
Crabtree page 25
Fit For Life page 6
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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living
Winter 2008|VOL. 1 ISSUE 3 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Staff Writers Mary Ellin Arch Anne Carle Mike Fonseca Daryl Grove Matt Harrington Gina Kuchta Catherine Saydlowski Paul Spicer Sande Snead Christina Vranian
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Steph Baker Elli Morris Chris Owens Cathy Thomas
Graphic Designer Dave Perry
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To Advertise in SBQ contact Andrea Randle 804.559.8406 Office 804.314.9871 Mobile arandle@brickweekly.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), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495) 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
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SPORTS BACKERS The beauty of Monument Avenue deserves a fair amount of credit for the growth of the Ukrop's Monument Avenue 10k, but that is only one
Sports Backers, named best
of the reasons tens of thousands of active people flock to this historic landmark every spring. The vibe created by costumed runners, bands on street cor-
sports commission in the country
ners, spirit groups chanting and spectators cheering makes the event more than a running race. Yes, the Ukrop's Monument Avenue 10k reached a tipping point when the beauty and
by the National Association of
the vibe combined with the knowledge that people of all ages and speeds were welcomed and encouraged to participate. Obviously, all who take part in this celebration come out winners, but there is so much
Sports Commissions (NASC), is
a 501(c)(3) charitable non-profit
more to this cool event. Last year the Massey Cancer Center raised $290,000 from donations made by the runners and walkers and their supporters. As part of the Healthy School
organization founded in October
Challenge, ten different schools earned cash awards for their exemplary participation rates. The Sports Backers partnered with the YMCA to host the YMCA 10k Training Team that
1991 to build a more vibrant
trained 3,200 runners and walkers for ten weeks at 14 different locations. And, at the First Market Mile more than 1,800 kids were dashing down Franklin Avenue, many completing
community through sports. The
their final mile in the Sports Backers Fit For Life youth running program that provides incentive prizes to encourage kids to run 26 miles in 10 weeks.
mission of the organization is to
In addition to the great vibe and the community support, we have another reason for you to
“maximize the community bene-
encourage your family members and friends to join in the Ukrop’s Monument Avenue 10k—you can all help Richmond become the most active region in the South.
fits of sports tourism.”
I recently discovered that a 2005 study by the Center for Disease Control ranked the Richmond region 3rd (bronze medal) among large metropolitan areas in the South for the percentage of population that is physically active at their recommended level. And while we trail our rivals DC and Hampton Roads, it’s not by much. So if we can motivate a few more of our sofa-loving friends and family members to enjoy the beauty, vibe and community of the Ukrop’s Monument Avenue 10k, we could take the gold and all come up winners. 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.
SBQnow.com | 5
Ukrop’s Monument Avenue 10K ‘A Celebration of Fitness’
Davenport Professional Squash Tournament
‘Put Cancer on the Run’
Fit For Life Program, Motivates Kids to Exercise
Last year with the help of the Fit for Life program, some 3,000 youngsters ages 5 through 12 discovered that running or walking one mile was not as hard as it seemed. In fact, they discovered that running or walking 26 miles was not as hard as it seemed over the 10 weeks. This year’s program, which is free and is managed on a volunteer basis by teachers, school administrators and parents at participating elementary schools in the Richmond region, start with the distribution of running logs that the kids use to record their mile-by-mile accomplishments. But don’t despair if this is the first you’ve heard of the program or the running logs. “All kids are welcome in our Fit For Life program,” says Fit For Life program Coordinator Faith Hecht. “If your school is not participating, you can do it on your own. Call Sports Backers and we can send you a running log, or you can pick it up at our office or print it off our website. And don’t worry if the program has al6 | S B Q n o w. c o m
The program is designed with incentive prizes to keep kids interested in being active and a nifty finisher’s medal is awarded in recognition of their achievement. ready started, you can still catch up. There’s plenty of time.” The program is designed with incentive prizes to keep kids interested in being active and a nifty finisher’s medal is awarded in recognition of their achievement.
Kids are challenged to run or walk a mile every other day for 10 weeks. And if they do that, they will have accomplished a 25-mile distance. And they then have the option of entering the First Market Mile Kids Run, though it’s not mandatory, and doing one of their miles as part of the excitement at a big race. And Hecht promises that every kid who completes the entire 26 miles of the Fit for Life program will get their finisher’s medal. In addition to the finisher’s medal, kids will also receive incentive prizes at the 5, 10, 15, and 20 mile marks along their way. These incentive items, think frizbees and similar goodies, will be in coupons that are attached to the log and are redeemable either through the schools or at the Sports Backers’ office. “Some schools do an amazing job of motivating the kids,” says Hecht. “They are out there at lunch and at recess doing laps of the playground and having a ball.”
Photo | Courtesy of Sports Backers
J U M P - S TA R T
Jump-Start
Fit For Life Program Motivates Kids to Exercise
J U M P - S TA R T
Ukrop’s Monument Avenue 10K: Richmond’s Premier Event
Put Cancer on the Run
In 2000, before the first Ukrop’s Monu- extraordinary has happened—the ment Avenue 10k no one knew that the Ukrop’s Monument Avenue 10k empowrace would be the phenomenon it is ers people to change lives. “The YMCA 10k Training Team has today. But once we started that first race, Richmond’s place on the national run- motivated tens of thousands of Richmonders to get up and get moving ning scene was assured. “Even from the start it was unlike enough to be able to finish a 10k,” says any running event ever held in Rich- Lugbill. “We knew the first year of the mond,” recalls Sports Backers executive program was a success when people came across the findirector Jon Lugbill. ish line hugging and “Monument Avenue crying.” Last year looked beautiful. It was 3,200 people trained a warm March that year with the YMCA 10k and the dogwoods and Training Team, others redbuds were in full did so on their own. bloom. And we had this The Ukrop’s All were pushing event that was exciting and welcoming to par- Monument Avenue 10k themselves to accomplish something ticipants of all levels. has grown extraordinary. For The positive energy into a huge many it was an opwas amazing.” celebration portunity to shed Today, costumed participants add fun and of community wellness. pounds, be more active, quit smoking or frivolity. Spirit groups inThere is now a spirit group, connect with friends ject smiles and encourband or party stop every 200 and family. For othagement. At party stops supporters cheer and yards along the whole course. ers, raising $290,000 to help the VCU holler. And band upon band plays for an appreciative audience Massey Cancer Center was a way to that is constantly changing. There is now change lives. In the end, the collective experia spirit group, band or party stop every 200 yards along the whole course. The ence of so many individuals changUkrop’s Monument Avenue 10k has ing lives together has transformed grown into a huge celebration of com- the Ukrop’s Monument Avenue 10k from a race to community celebramunity wellness. And along the way something truly tion of accomplishment.
Running in (and completing) the Ukrop’s Monument Avenue 10K on April 5 is a huge accomplishment that athletes can feel good about. But runners and walkers can feel even better about their participation by helping the VCU Massey Cancer Center “Put Cancer on the Run” by taking part in their fundraising challenge. The Massey Cancer Center is the primary beneficiary of the race, and participants can contribute to the fundraising efforts in three different ways: • Individual participation • Team Fundraising • Personal donation Julian Ottley and Jim Merritt are this year’s Fundraising Challenge co-chairs for Team Massey. According to the Center, “Last year, 155 teams of runners and walkers committed to the fight against cancer raised nearly $200,000 to support cancer research at Massey.” The Fundraising Handbook reports that, “Fundraising teams are responsible for more than 71% of the total funds raised each year.” It is clear that the team fundraising effort is an essential and integral part of the fundraising challenge. Battling cancer is a group effort. That is why Team Massey has made it so easy to form a fundraising team or join a pre-existing one. Visit http://www.sportsbackers.org/10kraceinfo.htm and choose “Join the Massey Fundraising Challenge” from the menu choices to the left. From there you can either register a new team or sign on with one that is accepting public participants. For more team fundraising information and fundraising tips, check out the Fundraising Handbook online at: http://www.e2creativegroup.com/vcu/fundraisinghandbook.pdf or email TeamMassey@vcu.edu.
mond is on the map with London, Hong Kong and New York City.” Squash, the racquet sport played indoors on racquet Patrick ball courts with elongated racChifunda quets and rubber will represent b a l l s t h at a re Richmond in softer than racquet the tournament. balls (hence they “squash” when hit), has a burgeoning presence in Richmond. Heatherington credits the influential enthusiasm of Gus Cook, squash pro at the Country Club of Virginia, for energizing the community
and raising the tournament’s profile. In addition, Cook promotes a vigorous youth squash program with local standout Patrick Chifunda (top 10 in the US), who will represent Richmond in the Davenport Professional Squash Tournament. Besides the Country Club of Virginia, there are numerous squash facilities around the city such as the Commonwealth Club, the Westwood Club, Robbins Center at the University of Richmond, and the Downtown YMCA. The tournament will feature 32 of the world’s best players. “We have verbal commitments from eight of the world’s top 10,” says Heatherington. SBQnow.com | 7
Squash photo | Patricia Lyons Photography
Davenport Professional Squash Tournament In just five years, the Davenport Professional Squash Tournament, which will be held at the University of Richmond’s Millhiser Gym February 25 to March 1st, has achieved a prestige recognized the world over. “With $80,000 in prize money, we have achieved super series status,” says tournament director David Heatherington. This tournament is now the third biggest in North America, and it’s in the top 12 in the world. It’s a strong statement to the global squash community that Rich-
ver the class geek, I showed up early for my first Spinning class. I had to sign up at the Tuckahoe YMCA by phone a day ahead. The classroom was a large dance room, mirrors lining three walls, windows on the fourth, and a line of cold metal Schwinn cycles stood waiting. When the instructor arrived, I confessed that I was a Spinning™ virgin. Miki Gony, the instructor for the day, smiled and explained that the class was actually called Cycle class—the other term is trademarked. Miki helped me slide a bike out, then showed me how to adjust the seat. The pedals are designed for latch-in cycling shoes on one side, but they have a basket for the foot of non-cycling shoes on the other. Only a fourth of the class had the special cycling shoes, so I didn’t feel out of place in my running sneaks. Most of the other people arrived fifteen minutes early to adjust their bikes. Some veterans strolled in
E
My First Cycle Class
Miki’s instructions made it feel like we were on the road. It was much better than sitting on a cycle alone and ticking the minutes past.
as the music started and did their adjustment in seconds. They were the ones with the cycling shoes. The instructor let everyone know I was a first-timer. Debra Gardner advised, “A first-timer? You should just aim for getting through it.” Before the class began, everyone hopped on their bikes and started pedaling. So I popped my water bottle into the holder, placed my towel on the handle bars like I noticed the others doing, and climbed on. Once the first ten minutes of the class passed, the class went pretty fast, though I admit I was clock-watching, especially when the instructor called out commands to crank up the resistance. The first time we stood, my feet fell out of the baskets and I nearly toppled myself over. I learned real fast that when the instructor says to stand and pedal, I needed to turn the resistance knob hard! The class was conducted to music, and the Miki’s instructions made it feel like we were on the
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BODY SMART
Body Smart
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road. It was much better than sitting on a cycle alone and ticking the minutes past. She led us up hills and over hypothetical jumps. My legs definitely got a workout.
What would I do differently next time? ■
Wear bike shorts. I wore tights this time, and while they were fine, by the end I was soaked and walking out of the gym in sweaty tights in December wasn’t fun. ■ Sit closer to the back of the room. As it was, I was toward the front, and I could see enough to know that not everyone worked as hard or as fast as everyone else. It was very much a class one could do at any level. ■ Crank the resistance knob before standing. ■ Control the landing on the “jumps” better. We went up and down quite a few times, and the seat is not forgiving. ■ Finally, I’d leave my running shoes at home. I’m not ready to invest in cycling shoes, but some sneakers that fit more snugly would be better.
Tips for Restarting Workouts Build Aerobic Base 1. Begin with steady effort runs and cycling rides 60-70% max heart rate (HR). 2. Use a HR monitor. If you are a beginner use the formula 220 minus age to get your HR max and then calculate your aerobic base training range by HR max. x 60% and 70%. 3.Avoid all-out efforts until you build a solid base fitness level. Depending upon how much inactivity you had over the winter, it could take as long as 6-8 weeks to re-establish a solid fitness base.
Avoid Injury 1. Increase run/bike mileage no more than 10% per week. 2. Train with others at the same fitness level and goals as you. 3. Avoid ‘spring knee’: Cyclists should start by using low gearing on the bike for 6-8 weeks, it’s not hammer time. Got a stiff lower back? Raise the stem 1 inch; you can lower it again later in the season. Director and owner Matt Wren, M.S., P.T
(courtesy of PT Works, LLC, Physical Therapy and Sports Medicine, www.ptworksllc.com)
4. Watch road conditions: i.e.: pot holes, loose sand. Dress to be seen while running and cycling. 5. Hydrate: Although it’s not hot outside, you will lose water with respiration even on cold days. Drink up. 6. Upgrade: Update your running shoes (rotate shoes every 300 to 500 miles); get your bike tuned up. 7. Dress for Success: a.Wear tights when the air temp dips below 60° to protect the knee ligaments, tendons and cartilage from wind chill on the bike. In the spring, a warm sunny day can change to cloudy, cool, windy and back again very quickly. It doesn't have to be bone chilling cold to get into trouble. Hypothermia can occur in what might otherwise be considered just a cool fall day. b. Carry gloves, hat and shoe covers; you can’t wear it if you don’t have it. Why do you think cycling jerseys have pockets in the back? Avoid all-out efforts until you build a solid base fitness level.
BODY SMART
by Catherine Saydlowski
BODY SMART
Fitness YOUR Doorstep A Pain in the... Shin at
by Paul Spicer
Photo | Elli Morris
Allison Andrews, a popular personal fitness trainer with a side hankering for juggling and unicycle riding, is shaping up River City. Best of all, she’s capturing a niche audience–female health enthusiasts that are middle-aged and above.
“I relish the idea of helping all people improve their lives, and helping them set and attain their personal goals,” oozes Andrews. “But I am also a 42year-old woman, and I understand experientially that our bodies are changing.” Andrews’ unique set of wellness options are therefore geared towards women who seek a personal fitness plan that can be tailored to their needs and implemented at home opposed to the packed gym environment. Showing up on her clients’ doorsteps–home exercise equipment tucked under each arm–Andrews aims to improve the quality of life as women age. In addition, she has created a specialized package for women who have recently given birth. As the weather warms, and her clients participate in more outdoor sporting activities this spring, Andrews offers a number of helpful hints. Ease into it.“If you haven’t exercised in a while,” advises Andrews, “start by exercising every 10 | SBQnow.com
other day at a moderate intensity and build up over time. Make certain not to increase training factors– such as time, weight or mileage—more than 10% per week.” Let your exertion level be your guide.“Use a measure such as the RPE (ratings of perceived exertion), the talk test, or a heart-rate monitor to establish your appropriate level of exertion.” Plan, monitor, and adjust your exercise program. “Like anything you are trying to achieve, success requires planning,” says Andrews, who suggests initial benchmarks such as a timed walk or run, girth measurements, etc. “Set achievable goals and then map out a realistic plan to achieve them. Monitoring your progress will help to keep you on track and allow you to make appropriate adjustments to the plan as you progress.” Train with a partner or group of people.“Having someone to train with can help to keep you motivated. Make sure they are at the same fitness level as you so that your workout is at an appropriate intensity level.” Consistency is key to success. Whether you want to trim your waistline or run a marathon, consistency in following all aspects of your fitness plan is critical.“You will not achieve your goals, and you may increase your risk of injury, if your training program is onagain, off-again. Establish a plan you can adhere to and make a commitment to follow through,” concludes Andrews. SBQ
Aches and pains may seem like a regular part of life now that many of us are getting ready for the Ukrop’s Monument Ave 10K. However, sharp, worsening shin pain should not be ignored. Increase in training distance or intensity, foot overpronation (rolling in), and improper running form may be partially to blame for the pain. “Shin splints” is actually a catch all term for several different conditions. The three most common causes of shin pain in a runner are 1) Periostitis (per-ee-os-tie-tis) 2) Stress Fracture 3) Compartment Syndrome
I. Periostitis Most bones are lined by a thin layer of tissue called periostium. On the front of the leg, the periostium is continuous with the muscles that lift the foot off the. Overuse of these muscles pulls on the periostium causing irritation and inflammation. Early treatment of periostitis focuses on controlling pain and inflammation. RR (relative rest), ice, stretching, physical therapy, and anti-inflammatory medication may be helpful.
II. Stress Fracture Of coarse not all boney leg pain has the same cause. Tibial or fibular stress fracture is a fairly disabling injury. Distinguishing stress fracture from periostitis means a visit to your Sports Med physician for x-rays or other radiology tests. Training errors, worn out footwear, and poor biomechanics put a runner at risk for this injury. (Women are at risk for stress fractures if they have no periods or irregular periods.) Stress fractures take several weeks to heal. Certain types of splints have been shown to speed recovery, and a good period of RR is mandatory.
III. Compartment Syndrome Shin pain is sometimes located over the muscles, rather than over the bones of the leg. If this is the case and things do not get better with a bit of RR and ice, then compartment syndrome is a possibility. When an overused muscle wants to get angry and swollen, this swelling causes the pressure in the sealed off compartment to rise. If the pressure gets too high in a compartment, circulation and nerve function may get “squeezed off.” Proper diagnosis of compartment syndrome requires measuring the pressure in the compartment with a needle and pressure gauge (like inner tube pressure). If an athlete has high pressure after a workout, a surgical procedure might e used to open up the tissue that keeps the compartment rigid.
Happy trails! Tune in next time… SBQ by Teresa Stadler, MD, FACSM is a Sports Medicine Physician, Ironman triathlete, and super mom. She is medical director of Commonwealth Sports Medicine, (804) 270-7750.
BODY SMART
Triathlon Race Preparation Are you new to triathlon races or just want to make sure you have everything you might need? Just use this handy checklist provided by Richmond Multisports and you should be good to go! For complete details, you can visit www.richmondmultisports.com. Before the race
Race day
Day before race
â– â–
â– â– â– â– â– â–
Laurie Mehler President, Richmond Multisports USAT Certified Race Director
Make a checklist for each phase of race Buy sports drinks, energy bars, gel Make your transition plan Check your bike Pack your gear Plan what to eat
â– Hydrate â– Pick up and read your race packet â– Test ride your bike â– Check out race course â– Familiarize yourself with the
transition area â– Rest, stay off your feet
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■Don’t experiment with anything new ■Eat a smart breakfast ■Fill water bottle ■Arrive one hour early ■Check in for body marking ■Set up your transition area ■Check bike gears, brakes, tire pressure ■Know where your bike is in
transition area Consider eating Warm up for swim if possible or in reverse order: run/bike/swim â– Stay well hydrated â– Use energy bars and gels
Remember the basics
Be prepared, stay focused, keep hydrated, and finish strong
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BODY SMART
I have a plan for you! I guarantee you will feel and look better in just thirty days with these simple tips. 1) Load Up on fruits and veggies. These will make your skin glow, hair shine, and your body beautiful. Add color to your plate by loading up your sandwiches, eating them as a side dish and throwing them in casseroles and pasta dishes. Don’t be afraid to overdose; there are no side effects! 2) Change all refined grains to whole grains to load up on fiber. Fiber is great for your heart, digestion and satiety. Aim for 25-30 grams per day. Enjoy whole wheat bread products, brown rice, and crackers made with whole-wheat flour or whole wheat. Look on the label for the whole grain symbol. Whole grains provide lots of nutrients and keep you full for a long time. Enjoy grains!
Are you
S
WIM UIT ready?
by Dorothy Shaver
Want to be comfortable with your bathing suit body this summer?
3) Eat lean to be lean. Choose lean meats such as white meat turkey, skinless chicken breasts, pork loin and fish. Protein helps keep you full for a long time and the best sources are eggs, meat and milk. Enjoy fish three times a week and don’t be afraid of eggs.
Want to be happy at the first glance of yourself in a bathing suit?
Excellent Eats for Rapid Recovery: What to eat after exercising
Favor Fluid.
To be sure you are replacing the lost fluid, weigh yourself before and after the event. Replace any fluid losses by drinking 20 to 24 ounces (2 ½ to 3 cups) of fluid for every pound lost. Also, keep track of urination post exercise. If you’re not urinating as often or as much as usual or if it’s bright yellow, load up on fluids before you Articles by Dorothy Shaver, R.D.,L.D./N, feel the effects Corporate Dietitian of dehydration. Kroger Mid-Atlantic 12 | SBQnow.com
S!
THI Y TR
Ever wonder why your upper lip tastes like salt after exercising? Sodium and potassium are lost when we sweat a lot. So, that taste is salt coming out of your body. During strenuous exercise in warm environments, our bodies often experience an electrolyte imbalance. You need to replenish your electrolytes (potassium and sodium) so you don’t get sick. Be sure to have something that contains sodium and potassium after you exercise. Great picks are salted pretzels, banana and salted peanuts, and some sports drinks.
Perform with Protein.
5) Total calories are the most important thing. Simply put, if you eat more calories than you need, you will gain weight, and if you eat less calories than you need, you will lose weight. Be sure you know approximately how many calories you should have in a day if you are concerned with weight gain/loss. To get a very rough estimate of how many calories you need per day divide your desired weight by 2.2 and multiply it by 25. This will give you a guideline. If you exercise for more than thirty minutes daily, multiply by 28, and if you never exercise multiply by 23 instead of 25. All calories count. SBQ
Follow these tips for guaranteed results!
Crave Carbs. Your body will crave carbs Save Sodium. after you have worked your body hard. It’s critical to replace what you lost. Enjoy a whole-wheat bagel, pretzels, juice and/or fruit.Your muscles need the nutrients immediately post-exercise, so enjoy a snack within fifteen minutes of the finish.
4) Do the D. Make sure you are getting enough vitamin D and calcium. Studies show that we aren’t getting enough of these nutrients, so load up on fortified cereals, dairy products, and cod liver oil. Be sure to have at least three servings of calcium rich foods per day along with some time in the sun without sunscreen. Vitamin D does a lot more than keep your bones strong. It helps pump up the immune system to fight diseases, helps with building and maintaining muscles and could help prevent cancer.
Be sure to have protein in your post exercise meal. It plays an important role in repairing and building muscle. Whey is a good protein pick. Go for a post-workout glass of milk for speedy recovery and muscle building. SBQ
A SMOOTHIE FOR A DELICIOUS AND DELIGHTFUL RECOVERY!
INGREDIENTS: ½ cup low fat yogurt, ½ cup fresh or frozen fruit, 1 cup of 100% juice PROCEDURE: Blend all ingredients until smooth. Add ice if desired. NUTRITION FACTS (vary based on specific ingredients): 250 calories, 50 grams carbohydrate, 3 grams fat, 5 grams protein
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CHAMPIONSHIP
Spotlight
The inaugural National Duathlon Festival takes place in Richmond from April 26 to 27, organized by Sports Backers with the USA Triathlon and featuring both on-road and off-road events. One of the on-road athletes competing will be 20-year-old Richmond native Cory Scott. The William and Mary student began running cross country in his freshman year at James River High School, but “wasn’t really that good” until he decided to get serious. His introduction to duathlons came on a whim last year when a friend suggested he enter the July 2007 Blackwater Traverse in Cambridge, MD. Despite some questionable preparation (he slept in the back of his car, next to his bike) Scott placed second in his age group and fourth overall, which he admits “came as quite a surprise.” Better was to come at the prestigious 2007 McDonald’s ITU Duathlon World Championships here in Richmond, where Scott won his age group to be crowned World Champion in the 20-24 bracket. For the National Duathlon Festival, Scott is aiming to step it up again and compete in the elite category. The event will consist of a 10k run, followed by 40k cycling and then a 5k run to the finish line. Scott is practicing his pedaling and “forming a massive base for cycling, getting around 300 to 400 miles per week.” The plan is to build this up to a more balanced regime of 180+ miles per week cycling and 50+ miles per week running as the Duathlon Nationals get closer. Daunting numbers for some, but Scott insists that the mental aspect is more challenging. “Physically, I know I have it,” he explains. “For me, the majority of my racing is mental.” Dealing with the stress of the bicycle speedometer’s computer shorting out is one example where mental focus is required, but more importantly when you’ve got a field of competitors in top condition it’s all about “who thinks they have it on that particular day.” Scott is aiming for a top 10 finish in the elite category at the Duathlon Nationals, but whatever happens his ultimate goal will be personal. “When it all boils down, as long as I give it my all in the race and know that I could not have physically gone any faster, I will be happy,” he says. SBQ
“As long as I GIVE IT MY ALL in the race and know that I could not have physically gone any faster, I WILL BE HAPPY.” 14 | SBQnow.com
“E
... there was something
I NJOYED
about competing in longer distance events.
”
Adam Otstot only began running while at Byrd Middle School to improve his speed for the soccer field, “but the coach entered me in the mile for the first meet, and I realized there was something I really enjoyed about competing in longer distance events.” After a collegiate running career at William and Mary, Otstot took up cycling “to stay in shape,” a decision which naturally led him to duathlons. He’s also competed in triathlons, and followed a triathlonspecific training regime for last year’s Worlds, but believes the duathlon is actually tougher because it “beats your legs up much more during the race.”
At the McDonald’s ITU Duathlon World Championships last year, Adam Otstot was World Champion in the male 25-29 bracket, with Terry Miffleton equally successful in the female 55-59 bracket, and both will be competing at the Duathlon Nationals. Duathlon profiles by Dar yl Grove
Cory, Otstot, & Miffleton competition photos | Courtesy Brigthroom, Inc.
Mixing it up! Terry Miffleton has years of experience with both duathlon and triathlon competitions. She agrees that duathlon is “the most challenging of all the events as that second run is always hard. With tri you do get a leg break.” Miffleton’s relationship with both events began after a stress fracture forced her to take up crosstraining, a relationship that’s lasted 18 years and counting. “It is a lifestyle,” she explains, “and I enjoy the training and the friendships I have made.” She credits this longevity to the variety offered by multi-sports. “If you don’t mix it up and have a lot of flexibility, it isn’t much fun. Above everything training should be enjoyable, otherwise your motivation won’t last through the years.” SBQ
“ITis a
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LIFESTYLE
SBQnow.com | 15
CHAMPIONSHIPS
BIG MAC VS. BIG DUATHLON
John Hessian had a helluva time qualifying for the 2007 McDonald’s ITU Duathlon World Championships held in Richmond Oct. 21. It’s not that he wasn’t in top condition and form. It’s that he had to qualify twice.You’d think he might have deserved a break given that he owns two McDonald’s locations and McDonald’s was the title sponsor of the by Sande Snead competition. But no, he had to re-qualify.
A
lthough Hessian, 37, has been running track and cross county since high school, he picked up cycling later, and never focused on duathlon training until the competition that travels the world annually was due to come to his hometown. He qualified for the World Championships easily, but realized he had a conflict when a friend from college announced plans to get married on competition day.
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“I gave up my spot the day before the qualification would expire, and my friend called the next day to say the wedding was postponed,� Hessian says. Although he called the day his qualification expired, he was told he would need to requalify, so he signed up for the next race he could fit into his schedule, which was in Kansas City in July. “TSA opened my bike case and they put a big dent in the bike trying to close it back up,� Hessian says.“Then, the Kansas City duathlon had a short and a long course. Some people were doing the little loop twice and the rest of us were doing a big loop and a little loop. It was very confusing and I was unfa-
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mostly did the running and riding on his own. He ran 25 to 30 miles a week—all of it pretty fast. He was riding seven to eight hours a week. “I had only done a few duathlons over the years—one last year and two this year,� Hessian says. “I ran the Suntrust Richmond Marathon twice, and the Ironman, and I did some bike races—time trials and road races.� He plans to compete in the USAT Duathlon National Championships April 26-27, but he will not be running in the Ukrop’s Monument Avenue 10K on April 5. It’s the day of his friend’s rescheduled wedding. SBQ
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miliar with the course. The volunteers directed me to do the little loop twice.� Still Hessian was given a spot. Unlike the Kansas City competition, Hessian was loving the World Championship race in Richmond and finished third in his age group with a time of 3:38. The Richmond course included a 7.5 km loop that took participants over the James River and back, incorporated the Canal Walk and a section of the unfinished Virginia Capital Trail and returned in front of Tobacco Row. Hessian was pleased with his time, and says he didn’t train that hard for the race. He did some local group rides, but
T E E N H E A LT H
The Dynamics of
18 | SBQnow.com
A good coach can inspire teens, especially when the training is done within a group. Paul Caminiti founded Adrenaline Sports USA Inc. last year and trains kids 13-20 to improve speed, agility, core strength, endurance, flexibility and mental strength.
“I don’t preach anything I don’t do; I do the workouts with the kids,” he says. Training builds confidence, which builds motivation, Caminiti says. And group dynamics is a motivator in itself. “I’ve got kids motivating other kids, which is great,” Caminiti said. “I’m a firm believer in the energy and dynamics that come out of the group. The group takes on a life of its own.” Alex Lynn, a 16-year-old Deep Run High School lacrosse player, wakes up before dawn several times a week to work out with Caminiti and some Deep Run wrestlers, then goes to school afterward. “By 8 o’clock I’m really awake,” he says. He admits it can be hard to
rise so early, but says the results are worth it. “I’m the same as anybody. When I wake up at 5 in the morning, I’d like to go back to sleep,” he says. “But it’s definitely a satisfying experience afterward.” His advice to other teens: “Think to yourself, ‘In an hour I’ll be in a warm shower, and it’ll be all over and I’ll feel great.’ ” Trainers are also available through YMCAs and fitness clubs. Look for coaches and trainers who work well with young people, give positive reinforcement and don’t lecture. “Kids want to go out there and play,” Caminiti says. “They don’t want to think too much. You have to engage them immediately— with energy and movement.” SBQ
Tips for Inspiring Your Teen Is the call of the couch or the whisper of the Wii keeping your teen from living an active lifestyle? People who work with teens and young adults say parents can do a lot to help their teens add activity to their routine and keep them motivated to continue. Here are some of their suggestions. Join a neighborhood athletic association. Many associations affiliated with elementary schools serve teens, too. For example, about half of the approximately 500 children served by Gordon Athletic Association in Chesterfield County are middle or high school students, said GAA President Randall Carson. GAA’s baseball and softball programs serve children up to age 18, and cheerleading, football and basketball accepts participants through age 14. Look for an association that stresses participation and skill-building, and puts less emphasis on winning. “Encourage kids to participate whenever possible, and try to remove the competitive aspect of it,” Carson said. “Everyone can enjoy participating if the pressure to win is not there.”
Caminiti: “I don’t preach anything I don’t do; I do the workouts with the kids.”
by Mary Ellin Arch
Get friends involved. One benefit of joining a neighborhood athletic association is that your child will be playing with neighborhood friends or classmates. Peer relationships are vital to teens; they’ll be more likely to be active if their friends are also involved, said Jason Christiansen, teen director at the Midlothian YMCA. Christiansen said he knows a mom who drives her son and his friends to the Y to play football on its field. Parents can encourage their teens to invite friends to shoot hoops, or offer to drive them to a park to make use of courts, fields and trails. Consider camp. Sending your teen to summer camp is a good way to sneak in some physical activity, especially if your child isn’t athletic or active to start with. Most camp programs include some physical activity such as swimming or hiking, Christiansen said. And camps offer the same group dynamics and opportunities for friendship and positive peer reinforcement as team sports and group training. Other teen programs also incorporate physical activity. Teens in the Midloth-
ian Y’s leaders club, for example, are expected to perform sit-ups and push-ups, Christiansen said. Help your child find an activity that fits. Maybe you’ve tried team sports, but your child didn’t like it. Help him or her find a better fit. Christiansen tells of one child who liked to swim but hated hearing the swim coach shout instructions as he did his laps. “The boy was encouraged to try diving—and liked it and stuck with it,” Christiansen said, “because the sport requires a different coaching style.” Set a good example. Reluctant teens may need a little more prodding. “If kids don’t want to get outside,” Christiansen said, “a parent may need to say, ‘Hey, come take a walk with me.’ Providing an example is another key component.” Stress healthy eating and a healthy lifestyle. Coaches and trainers agree that physical activity isn’t enough. “How many kids get home from school and eat a meal, and then three hours later they eat another meal?” Christiansen said. Teach your child about appropriate snacks and how healthy eating contributes to a healthy lifestyle that includes physical activity. SBQ
SBQnow.com | 19
“
A lot of people think it’s a bunch of barbarians beating each other up, but there’s a lot of SKILL INVOLVED.
”
Inked onto Adam Floyd’s right leg is the James River Rugby Club crest. But tattooed onto his life forever is one of the club’s most influential members, his father—Bubba Floyd, a local legend who passed away when Allan was two years old. “I’ve played everything under the sun…soccer, football, baseball…I’ve even rodeoed. But I always knew I wanted to play rugby,” explains Adam Floyd, now 24. “It’s a gentleman’s sport—you can go out there and have a rough game, but afterwards everyone is friends. It’s a brotherhood, a fraternity.” And Floyd should know, as it was the “Old Boys,” a tight knit band of brothers that made up the very first James River Rugby Club in 1969, who raised money for both he and his brother’s college education. In fact, these rugby playing do-gooders have not only supported the Floyds, 20 | SBQnow.com
but others who have worn the club’s green and blue colors in River City over the decades. As one of the oldest continuously operating rugby clubs in the region, the James River Rugby Club attracts athletes of all ages and abilities due to its blend of stiff competition and even stronger camaraderie. “It’s a big honor to be a part of something like this,” says Floyd, who has kept a collection of his father’s rugby jerseys from around the world as well as written record of the club’s proud history and beginnings. Now competing in the Mid At-
lantic Rugby Football Union Division II, the James River Rugby Club continues to grow, and has an open door policy for anyone interested in the sport, as well as new players and rugby enthusiasts just passing through town. “I caught on to it when I was in college,” recalls Patrick Benner, now an Associate Dean at the University of Richmond. “I had just given up playing soc-
by Paul Spicer
cer and went out on the practice field for the first day of full contact…I ended up with an eye the size of a softball and had to have it drained at the hospital,” he laughs, and then adds, “I came back the very next day.” Benner, who now serves as both a player and coach for the James River Rugby Club, says that despite the sport’s rough and tumble image, there’s much more to the rugby phenomenon.“A lot
Action shots photos | Marsha Durocher
TEAM SPORTS
James River Rugby
[above group photo]: The James River Rugby Club [top right photo]: Adam Floyd (captain) [bottom right photo]: Patrick Benner
of people think it’s a bunch of barbarians beating each other up, but there’s a lot of skill involved.� Played for 80 minutes, with two halves, teams of fifteen players strategically move the ball up the field in an effort to score. With the positions on the field varying—from pack players to backline players— there’s an opportunity for all athletic abilities and speed. From his post at University of Richmond by day and rugby field by night, Benner sees a continued trending towards rugby as younger players, such as Floyd, join in on
the fun. “More and more students today are gaining experience with rugby in high school. When I played in college maybe only one out of thirty had some experience.� Today the sport is played by an estimated 75,000 athletes each year in the States, marking it as the most popular men’s, and second most popular women’s, club sports on college campuses. With James River Rugby Club carrying on the sport’s tradition, local area players and coaches anticipate a strong future, and the occasional black eye, in the years to come. SBQ
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LONGEVITY
A Doctor on the Run
Photos | Elli Morris
D
r. Thomas Smith first became interested in oncology while in medical school. He noticed that the oncologists seemed to be the doctors that were the closest to their patients and their families. He also knows that, as a doctor,“I am much better with patients who want to help themselves and get well.” Dr. Smith heads the Hematology Oncology division at the VCU Massey Cancer Center and is a co-leader in the cancer prevention and control program, and although Dr. Smith is kept very busy with his duties at Massey, he always finds time for fitness and exercise. “I have to practice what I preach and serve as a role model for my patients,” Smith says. While he doesn’t have an exact time each day that he exercises, Smith fits it in when he can but prefers to run late in the afternoon or at night.“There’s always time for outside activities. I can always find a half hour or an hour to exercise.” Dr. Smith
is also a member of the “Old and in the Way” running group that meets on Thursday evenings and is headed by his friend Mark Guzzi. Smith initially focused on running during high school where he was on the track team. He incurred an injury that slowed him down a bit until he attended Medical School at Yale. There, he had a great trainer who taught him how to run and got him into the weight room. He has participated in many marathons, but has since made the transition to ultras.“Ultras are more fun.The scenery is beautiful. They are not run for time and the people who participate in them are different. They are there for fun and to compete against themselves rather than each other.” One of the toughest ultras Dr. Smith ran in is the Promiseland 50K.The course takes you up and down the Blue Ridge Mountains and through various climates. “The scenery was beautiful. You ran through
snow and blooming flowers.” Dr. Smith has also participated in the Umpstead 100-mile run. He completed that in 23 hours and 29 minutes.“You just put one foot in front of the other. Long distance running is my meditation. During this time I can solve the world’s problems or write the next best-selling novel.” Of course Dr. Smith will be participating in the Ukrop’s Monument Avenue 10K on April 5. He will be taking part in the Fundraising Challenge as a member of the Massey Cancer Center team. SBQ
Running HEALTH for the
Photo | Elli Morris
of it
Margaret Broaddus is an inspiration to runners everywhere. Wife of Al Broaddus, the former head of the Richmond Federal Reserve who now sits on the board at the VCU Massey Cancer Center, Margaret had to undergo chemotherapy treatment for six months at Massey. Fortunately, she now reports that she is currently in remission. During her treatment however, Margaret continued to run every day, “I ran to keep the routine going. Running helped me both mentally and physically.” Margaret has run in the Ukrop’s Monument Avenue 10K every year except for one, and that was due to a conflict with another race. She is planning to participate in this year’s race on April 5th as well. It is amazing that Margaret still runs this particular race as it holds a certain significance for her. It was after running the Ukrop’s Monument Avenue 10K one year that she discovered her tumor. Her initial thoughts were that her skin was irritated where her clothing had been rubbing against it during the race. Margaret’s husband Al was the one who got
her into running years ago, and last year Margaret ran about seven races. “Running is a big part of our lives, so I still do it.” The most extraordinary race she ran however, was the 2007 10K Turkey Trot on Thanksgiving Day. Margaret had finished her chemotherapy treatments the day before and ran this difficult race the very next day. What’s more, she won her age group! Running is not only important to Al and Margaret Broaddus, who run every Saturday together, it is also an important part of their sons’ lives. The Broaddus’ sons run in the New York and Boston marathons. Margaret and Al currently belong to several running groups including Road Runners and Miles & Minutes. Margaret is also on the fundraising committee for the Ukrop’s Monument Avenue 10K. But for now, Margaret says, “I am high on Massey. They really have a wonderful approach to treatment. My doctor always encouraged me to run and was very positive.” SBQ
SBQnow.com | 23
TRAINING
Walking purpose with
by Anne Car le
ON
A COLD
SATURDAY
MORNING,
A GROUP OF PEOPLE GATHERS IN A PARKING LOT AT
RICHMOND’S
BRYAN PARK. They’re bundled in winter exercise clothing, and they’re here to walk
Photos | Chris Owens
together as they do every Saturday morning. Their leader, Rhela Morris [front left in above photo], gives them some encouraging words. “Thank you all for coming out. Last week we were able to do five miles in an hour and 20 minutes. We’re getting there.” These aren’t just any casual walkers. They’re Rhela’s City Stryders. Every Saturday, Morris (with co-coach Alison Allen) leads this group through warm-up and cooldown exercises, tracks the group’s pace, keeps tabs of the walkers throughout the course, and even provides water and snacks 24 | SBQnow.com
if need be. She also keeps in touch through emails and phone calls during the week. It all started last March. That’s when Morris and some coworkers from Virginia Cardiology Specialists decided to walk together in the 2007 Ukrop’s Monument Avenue 10k. Then Morris had a bigger idea–to start and lead a training group. “I told one of my coworkers, we need to keep this going,” Morris says. “I said, it’s time to take this to another level. I’m going to make this my business.” At their largest, Rhela’s City Stryders include about 20 walkers–mostly women, but sometimes a few men as well. The beginners walk three miles, and the more advanced go as far as seven miles. And Morris changes the location every few months to keep things interesting. Before Bryan Park, they were in the Bellevue neighborhood; and next up is Byrd Park. Some things stay consistent, though–they’re always outdoors and always in the city. And the group has a clear purpose. They walked the nTelos 8k last November, and they’re planning next for the 2008 Ukrop’s Monument Avenue 10k on April 5. Later in April, they’ll also participate in the “Walk and Roll” walk-a-thon at Richmond International Raceway. This event, for both walkers and people in wheelchairs, is the result of a partnership between Rhela’s City Stryders and Norman Harris’ Driven2Read. The group’s ultimate goal is to walk a half-marathon.
As a certified strength and conditioning trainer, Morris has what it takes to get them there. In addition, she’s also working on certifications in fitness and nutrition, and endurance fitness. And Morris is in the process of developing another service called Fitness Innovations for Teens (FIT), offering obese teens training in self-esteem, nutrition and fitness through existing summer camps.
“
I said, it’s time to take this to ANOTHER LEVEL. I’m going to make this my BUSINESS.
”
Morris says that walking is a great way to achieve fitness. But, she adds, your everyday walking isn’t enough. The goal of Rhela’s City Stryders is “showing you how to do a fitness walk, so you can gain benefits from it.” Morris knows it’s not easy. “People say, ‘I couldn’t fit it into my schedule.’ But that’s just it. If you can fit going to the grocery store into your schedule, just put exercise in your schedule.” Rhela’s City Stryders offers a way to get started, with encouragement and shared goals. Morris says, “I think we’re a good group, a caring group.” And they’re always looking for more members. All it takes, Morris says, is “$20 for eight weeks, a good attitude, and a smile. And good walking shoes.” There’s no question Morris will be out there leading the group for the long haul. She says, “I feel this in my heart. So I’ve got to do it.” SBQ For more information about Rhela’s City Stryders, contact Rhela Morris at rhelascitystryders@hotmail.com or 8 0 4 - 6 5 2 - 9 9 8 7.
TRAINING
Building UPPER BODY Strength by Matt Harr ingt on
hen it comes to long-distance running, the muscles below the waist do most of the work while the arms swing to keep the body steady. However, if you are moderately serious about running and are focused on setting personal records, upper-body training can help you balance out your strength and reduce injuries. Jay Crabtree is a triathlete who relies on upper-body strength for swimming and cycling.“Mostly I do strength training to increase my core strength so I can keep good form in the long haul races,” he says. Crabtree has been using a structured routine for his strength training, put together by his coach at Endorphin Fitness. “He put me through a series of tests to measure my base strength, look for any strength and flexibility imbalances, and to judge the probability of injury from those imbalances.” Among the leg exercises Crabtree uses in his routine are a series of upper-body and core workouts designed to strengthen those muscles that are sometimes over-
W
looked by runners and cyclists. Dumbbell rows, crunches, pull-ups and shoulder extensions are included in his training to evenly distribute endurance.“Swimming is great,” Crabtree says.“Also exercises that require you to apply good balance and form while performing each repetition. Universal machines are convenient, but I prefer free weights and body weight exercises.”
that require “...exercises you to apply good
balance and form while performing each repetition.
”
A great way for runners to build lean, endurance-based muscles is to train with relatively low weights and perform a high number of repetitions. Doing the opposite—high weights and low reps—will result in bigger and bulkier muscles, which look great on a bodybuilder, but hinders
your ability to run long distances.“Stick with a moderate number of reps,” Crabtree says. “You should be able to do at least 10 reps.” “Typically in the off-season my muscle mass increases from the greater proportion of strength training,” he explains.“This might have a slight impact in my running and cycling. However, as I get into the season, my weight comes down, without much loss in strength. What I have noticed is that if I am diligent in my strength training, my back is much less prone to pain when I run and cycle. My posture feels better, both running and cycling as well.” If you’re not focused on racing, crosstraining is a good way to achieve an overall state of fitness. Relying solely on running will leave you with the ability to run long distances, but you’ll be relatively useless when it’s time to help your friend move.“For a triathlete, cross-training is built into their regular training,” Crabtree explains.“But for me, it’s nice to switch up some of my exercising sometimes. Rollerblading, swimming, hiking are all good options.” SBQ SBQnow.com | 25
Runner’s perspective
M O T I VAT I O N
Running is a peaceful time when I am able to step back from everything happening in my life and reflect, while also channeling my competitive side.
E
arly on my parents taught me, mostly by example, the importance of having physical fitness as a part of my life. The first time I really started running was in middle school mainly to stay in shape for soccer, and it was then that I discovered a passion for running. I appreciate the physical aspects of staying physically fit but running to me is much more than exercising. Running is a peaceful time when I am able to step back from everything happening in my life and reflect, while also channeling my competitive side. I have run organized races sporadically since high school, but after graduating from Virginia 26 | SBQnow.com
Tech in 2005, and starting a career with Media General, it has become more important to have set races for which to train. In 2006, I ran my first half-marathon. Then in 2007, with much help from the Sports Backers training team, I ran three half marathons and my first full marathon in Richmond. The SunTrust Richmond Marathon was a priceless experience I will never forget, and I owe my success in finishing to the Sports Backers marathon training team, to the wonderful group of dedicated volunteers and coaches, to my morning running group, and to
my supportive family. Fitness, whether it is running or anything else, is part of a lifestyle. The younger you start exercising, I believe the easier it is to maintain. In every race, I am always inspired and amazed by the diversity among runners. In any given race you may see a 7-year old and a 70-year old running towards the same goal—the finish line. Next on the agenda I hope to run a half this spring and I’m excited for the Ukrop's Monument Avenue 10K. It is such a wonderful Richmond event, and I look forward to participating with so many inspiring individuals. SBQ
Photos | Mark Burch
Brigitte Petrine is a host on Mash Up, a new twice weekly webcast on inRich.com. Petrine also works for the Midlothian Exchange where she hosts the Midlo 5, a weekly webcast featuring Midlothian faces, places, and events.
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T RY I T
Resources | Gear
by Mike Fonseca
Anyone get sidetracked over the holidays with one too many treats and just a little too little training? That’s okay. Let’s talk about what you can put inside your body to get back in shape. GoYin is a drink made using the centuries old art of traditional Asian medicine. By using a selection of fruits and herbs, they have created a beverage that enhances energy and nutrition. Their formula uses exotic fruits containing high amounts of vitamins and minerals that have come to be known as Superfruits. Superfruits include Cili fruit, Durian, Euphoria longan, Gac and Hawthorn berries. GoYin is not available in stores, but through independent dealers. Locally you can contact Bernice Johnson Taylor through her website http://www.mygoyin.com/bernicejohnsontaylor
Running guru Jeff Galloway recommends Accelerade. This sports drink contains protein and carbohydrates in a 4:1 ratio to help with endurance, muscle recovery and rehydration. Many sports drinks help with rehydration after an intense workout, but Accelerade helps reduce muscle damage and accelerate muscle recovery. Available as a powder, a gel or a bottled drink, it can be found at several retailers, including GNC.
You have probably seen plenty of commercials for Vitamin Water, but maybe you haven’t tried it yet. We all know that water is great for you when training, but the folks at Glaceau have added vitamins and minerals to the mix. They offer a variety of flavors with different purposes. Examples include Peach Mango for Endurance or Tropical Citrus for Energy. Vitamin Water can be found at most groceries and wholesale clubs.
Galloway also suggests Endurox R4 for performance recovery after exercise. R4 is a powder that when mixed with water helps replenish glycogen in the muscles. It also helps reduce post exercise muscle damage and increases performance in subsequent workouts. Endurox can be found at many stores including The Vitamin Shoppe. Remember it is important to hydrate before, during and after exercise. The good news is you don’t have to just stick with water anymore.
PUMPING UP the Office by Paul Spicer
So what’s that extra bulge doing for your work habits?
bical near you. That’s right, acac@work infiltrates the office envi-
Recent studies show that it might just be taking the swagger out of
ronment, giving employees a glimpse into their current state of
your strut through the office hallway, resulting in the loss of 162 productivity hours per worker (an average statewide cost of $8.6 billion annually). We all know exercise is good for us, but now comes evidence that it’s also good for the bottom line. To help amp up the Richmond workforce, Atlantic Coast Athletic
Club,
better
wellbeing. “The rising health care costs are coming,” warns Kelly Lynn, Corporate Wellness Director at ACAC, “and employers need a solution.” Lynn says that with helpful stats in hand, both the employee and the employer can look to tap a cadre of specialized fitness programs offered by the ACAC fitness center or simply create healthy
known as ACAC, on Ro-
habits in the office,
bious Road, is offering
such as forming walk-
a
acac@work
ing groups during the
health risk assess-
lunch hour with col-
ment coming to a cu-
leagues. SBQ
nifty
28 | SBQnow.com
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Upcoming Events Davenport Professional Squash Championship
Advertisers in this issue:
Health
(University of Richmond)
Commonwealth Sports Medicine
804.270.7750
InMotion Physical Therapy
804.756.8490
Physical Therapy Solutions
804.569.1787
The Podiatry Center Progress Physical Therapy
804.747.3380 804.270.7754
PT Works, Physical Therapy & Sports Medicine
804.741.7077
West End Orthopaedic Clinic
www.weoc.com
Resources February 25-March 1
3Sports
804.288.4000
Carytown Bicycle Company
804.440.BIKE
Davenport Professional Squash Championship
Elite Fitness Systems
804.794.3200
(University of Richmond)
Fitness Solutions
804.755.8708
Goyin
804.271.0733
Kroger
www.kroger.com
March 1-2
Kickers Club Invitational (soccer)
March 7-10
Colonial Athletic Association Men's Basketball Tournament (Richmond Coliseum)
March 8-9
CAA Youth Basketball Tournament
Little-Big Adventure
www.runningkids.net
The Presidential Court Club
804.381.1602
Road Runner Running Store
804.353.8365
Rowlett’s Bicycles
804.353.4489
(University of Richmond and U-TURN)
March 8-9
Chesterfield Icebreaker Soccer Tournament
March 11-15
VHSL Boys & Girls State Basketball Championships
March 15-16
Jefferson Cup Boys Soccer U10-U15 Tournament
March 20-23
Jefferson Cup Boys Soccer U16-U19 Tournament
March 29-30
Jefferson Cup Girls Soccer Tournament
April 3-4
Anthem Health & Fitness Expo/ Ukrop’s Monument Avenue 10k Packet Pickup
Workout/Fitness Clubs Richmond Multisports www.RichmondMultisports.com SEAL Team Physical Training, Inc. Virginia Triathlon Series
804.262.1894
www.setupevents.com
Weinstein Jewish Community Center 804.285.6500
April 5
Ukrop’s Monument Avenue 10k
April 5
USAPL Richmond Open Bench Press Championships (Atlee HS)
April 24-27
Henrico County Open
April 26-27
USAT Duathlon National Championships
USAPL Richmond Open Bench Press Championships (Atlee HS) 30 | SBQnow.com
YMCA of Greater Richmond www.ymcarichmond.org
?
Have an Event EMAIL:
feedback@sbqnow.com Send us upcoming activities to be included on our quartley calendar.
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