SBQ 10

+ Know Your HRM

JUST HOW FIT IS YOUR FAMILY? | QUICK ʻPICK‑ME‑UPʼ MEALS

With an eye on marathons,

KYRA OLIVER

Chris Danahy IS THE REAL ʻIRON MANʼ

takes the early morning in stride.

PAGE 24

PAGE 26

THE BEAST

MASTER Mark Light RISES TO THE KETTLEBELL CHALLENGE PAGE 21

Jennifer Gardner

MOTIVATES THE MASSES PAGE 10

PATRICK MCGLADE: CROSS COUNTRY FOR A CAUSE

sept | oct VOLUME 2 • ISSUE 6 • 2009 • NUMBER 10

INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 First Anthem Moonlight Ride Inspires Summer Festivities; Richmond Volley‑ ball Club To Open a New Facility; Runners Love Getting Dirty; Gearing Up for Marathon Action; Capital Trail Evolves

BODYSMART ..............................................................................8

SBQ

Sports Backers Quarterly: Athletics, Recreation & Healthy Living

TRAINING TABLE: ʻPick‑Me‑Upʼ Meals; ASK THE SPORTS MEDICINE PHYSI‑ CIAN: Should I Run with a Heart Rate Monitor?

FEATURES Pine Camp Summer League ......................................................9 CarMax Heats Up Neighborhood Courts and Makes a Difference

Trainer Spotlight: Gardnerʼs Get‑Up‑&‑Go‑Go! ........................10 One thing you can say about Jennifer Gardner is that sheʼs a team player. For 8 years, she has been a member of Richmondʼs most intense and physically demanding fitness program known as SEAL Team Physical Training. Her focus on fitness was reenergized about 9 years ago when Gardner had her cervical spine fused after an accident. She could not exercise for 6 months and to an avid fitness lover, that was not good news.

Run, Patrick, Run! ..................................................................14 McGlade prepares to run cross country in 2010 for Arthritis Foundation

Just How Fit is Your Family? ....................................................16 SBQ caught up with three prominent mompreneurs̶ they each own their own business, take care of their children, and work out with passion. Their experiences may help inspire you to make sure the whole family stays fit.

Trainer Tames the Kettlebell Beast..........................................21 Mark Light knows that to keep folks motivated itʼs important to introduce new fitness tools and techniques. So over the last few months, he has been demonstrating the benefits of exercising with kettlebells, a challenging workout that has started to gain popularity in the area.

Runner Profile: A Reason to Run..............................................24 Kyra Oliver is an accomplished entrepreneur who runs a nonprofit organiza‑ tion and is part of the training team getting in shape for one of the upcom‑ ing marathons. Here are some of her thoughts on the challenging, yet rewarding, process of getting ready for the big day.

The Real Iron Man ..................................................................26 Forget Robert Downey Jr. playing a super hero in Iron Man. Richmond has the real deal. For 19 years, in addition to serving up tasty American cuisine at his restaurant, The Tavern, owner Chris Danahy is also a dedicated triathlete and a former Ironman World competitor.

Michael George ...................................................................... 28 Richmondʼs ultra marathoner, start & finish line coordinator ̶and breakfast dodger

New! A Run in The Park: McDonaldʼs Half Marathon .............. 29 Sports Backers has made a few changes to the course including the incorpo‑ ration of Bryan Park into the event so that runners can experience more of what Richmond has to offer.

THE CALENDAR ......................................................................30

SBQnow.com | 3

SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

SEPT|OCT VOL. 2 ISSUE 6 NUMBER 10 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Contributing Writers Tara Herman Anika Imajo Paula Inserra, PhD, RD Lauren Rinker Teresa Stadler, MD, FACSM

Advertising Andrea Randle

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Join our Fan Page on SBQ is published by Sports Backers and Palari Publishing LLP

Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced six times a year (4 regular issues and two special event issues) by Palari Publishing LLP (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).

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J U M P S T A R T

SPORTS BACKERS QUARTERLY SEPT|OCT 2009

First Anthem Moonlight Ride Inspires Summer Festivities Over 900 participants were on hand to take part in the inaugu‑ ral Anthem Moonlight Ride on August 8th that benefitted the VCU Pauley Heart Center. Riders on

bikes̶customized

with

streamers, lights and other in‑ spired decorations just for the night̶took the “Half Moon” (8 PHOTOS: COURTESY OF SPORTS BACKERS

mile) and “Full Moon” (17 mile) routes through the North side and Near West End of Richmond.

The DJ Williams Projekt enter‑ tained the crowds after the ride as people enjoyed the party at‑ mosphere of the GroundForce IT Finish Line Festival of exhibitors, food and interactive offerings.

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J U M P S T A R T Richmond Volleyball Club to Open a New Facility

Construction is underway at Staples Mill on Byrdhill Road.

In an effort to expand the organizationʼs reach to both adults and youth, Richmond Volleyball Club (RVC) plans to consolidate its current facilities into a newly renovated building solely dedicated to volleyball. Renovation plans are underway now and are expected to be completed in December.

The new location is on Byrdhill Road, in the for‑ mer Brown Distributing building.

RVC has been looking for the right opportunity to expand for many years. Board President, Linda Shelton, said, “Weʼre finally realizing our vision to be one of the outstanding amateur volleyball pro‑ grams in the country.”

NEWS|EVENTS|RESOURCES

Runners Love Getting Dirty As one of the fastest growing types of adventure races in the country, mud runs have become exciting events for participants and viewers. It might be because playing in the mud taps into our childhood memories of playing outside. Whatever the reason, mud runs have no trouble attracting large numbers of runners and audiences.

Mud runs are typically races with boot camp style obstacles that have been surrounded by or consist entirely of mud. As contestants slosh through the mud on their way to a win, large crowds cheer from the sidelines.

There are two canʼt‑miss mud runs in Richmond. One is the Filthy 5K Mud Run that is part of Domin‑ ion Riverrock held on Brownʼs Is‑ land in May, and the other is the Henricus Dauber Dash at Henricus Historical Park, which had 500 par‑

ticipants and 50 in the Mud Guppies kids run in August.

The Filthy 5k Mud Run kicks off Do‑ minion Riverrock with a challenging course that has a series of unique obsta‑ cles along the trails of Belle Isle. You cross into the dry way, and go through the river back to Belle Isle. Follow the trails to the eastern tip of the island where you'll get back in the James.

Then itʼs back to Brownʼs Island for one final mud pit before you finish in the middle of an outdoor concert.

The Dauber Dash is made up of a 5‑mile course that starts and ends in the Citie of Henricus and goes around the trail loop at Dutch Gap. Partici‑ pants climb, crawl and weave through multiple obstacles, getting progres‑ sively messier, until they come face‑to‑ face with the final mud pit at the finish overlooking the scenic James River.

With over 2,500 members, RVC hasnʼt been able to meet the full demand of the Richmond area.

“Our plan to put 12 courts under one roof will allow us to expand both our adult and junior pro‑ grams. We donʼt want to turn anyone away, and now we hope we wonʼt have to,” said Executive Director Darcy Carroll.

Program Development Director Skip Weston, commented, “Our new program will be a huge asset to the areaʼs high school players. I fully ex‑ pect to expand the program to more athletes and create more opportunities to showcase our great talent to college recruiters from around the coun‑ try.” Over 150 former junior players have gone on to play collegiate volleyball at schools including, Penn State, Long Beach State, the University of Virginia, UNC‑Greensboro, Florida State, George Mason University, Pepperdine, and more.

Currently RVC hosts 15 juniorʼs tournaments per year. These tournaments have a significant im‑ pact on the local economy as they bring in teams from around the country. One of their larger tour‑ naments, The Monument City Classic, was re‑ cently estimated to have generated over $3 million in revenue for Richmond area merchants.

Funding for the new building will be paid in part through generous donations by the RVC mem‑ bership and local businesses.

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DIRTY WORK

[Top left]: Dominion Riverrockʼs Filthy 5K Mud Run [Top right and bottom row]: Henricus Dauber Dash

Gearing Up for Marathon Action Thousands of runners are ramping up their daily practicing sessions as the Big Day approaches. The SunTrust Richmond Marathon, McDonaldʼs Half Marathon, HCA Virginia 8K & Times‑Dispatch Kids Run take place on Satur‑ day, November 14.

You already know that Runnerʼs World has dubbed it “Americaʼs Friendliest Marathon.” Changes this year include a new route for the McDonaldʼs Half Marathon (see page 29). The extras that youʼve come to expect will still be there, like junk food stops, wet washcloths, friendly and courteous volunteers, and an online registration system that doesnʼt hit you with extra fees to sign up.

Capital Trail Evolves

by Anika Imajo

Construction of the Virginia Capital Trail is progressing according

PHOTOS: COURTESY OF VCTF

to schedule and should be open in its entirety by 2013

Development of the 54‑mile Capital Trail be‑ tween Virginiaʼs three historic capitals of Williamsburg, Jamestown and Richmond has taken great leaps forward this summer with the July opening of its Charles City Court‑ house phase, the commencement of con‑ struction on the first of three Richmond riverfront phases, and with full funding nearly reached. The Charles City County sec‑ tion is the third completed of nine phases that will compose the scenic, multi‑use path along Route 5.

Beth Weisbrod, Executive Director of the Virginia Capital Trail Foundation (VCTF) de‑ scribes the trail as a “fairly flat, easy, enjoyable ride with no huge climbs” that will appeal to bicyclists, runners, pedestrians, and rollerbladers alike. “What is cool about this as a regional amenity is that this is the first trail of this length in this area,” Weisbrod says.

With no technical elements and a wealth of historically significant sites along its path, the Virginia Capital Trail will be ideal for fam‑ ily vacations, Weisbrod explains. “Weʼre on line with tourism trends toward more active vacations. Thereʼs a large and growing num‑ ber of tourists who want to combine exercise with Virginia history.”

Weisbrod, who has been working with historians and archeologists at sites along the trail to interpret their history for informational markers, says the trail will provide travelers with a more intimate experience of Route 5ʼs history, which can be missed when traveled by car.

Connecting to the Transamerica Bike Route, which traverses the country from Ore‑

gon to Virginia, the Virginia Capital Trail has potential to draw tourism from all over the world to locations such as Richmond, Weis‑ brod points out.

The trail will also cater to what Champe Burnley, VCTF board member and president of the Richmond Area Bicycling Association describes as a “steady trend” toward in‑ creased bicycling around the nation, which is reflected in his organizationʼs numbers.

“Our membership is at an all‑time high,” Burnley says.

Richmond commuters, as well, may take advantage of the trailʼs promise of motor‑free access to many business and leisure destina‑ tions around the city, according to VCTF Vice‑ Chairman Jay Paul. The trail, he says, will act as a link for users traveling between down‑ town and residential areas in the East End and will provide residents of areas along its path with an alternative to paying for fuel and downtown parking. Paul adds that he envi‑ sions future additions to the trail that will feed into more locations, saying, “Eventually, we hope the trail will connect to the Canal Walk and Brownʼs Island.”

Funding for the project comes from fed‑

eral dollars allocated to the Virginia Depart‑ ment of Transportation for purposes other than roads, as well as from private donations.

"Governor Kaine has committed to have con‑ struction of the trail fully funded by the time he leaves office,” Weisbrod adds. “It looks like that's going to happen."

Construction of the Virginia Capital Trail is progressing according to schedule and should be open in its entirety by 2013. Phase 1 of the Richmond riverfront, a 1/2 –mile sec‑ tion running via Dock St. between the flood‑ wall and Great Shiplock Park, is scheduled to be completed by late 2009.

New Zealand tourists, riding from Oregon to York‑ town, travel the new section of the path (Charles City Courthouse).

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B O D Y S M A R T TRAINING TABLE: Seize the Opportunity for Recovery!

The latest research suggests consum‑ ing the proper amounts and balance of nutrients after exercise can benefit an athlete. Recovery nutrition is particu‑ larly important for endurance events, like running, that last longer than 90 minutes. The result is enhanced storage of glycogen and muscle repair. Glyco‑ gen is the bodyʼs storage form of car‑ bohydrate, the main fuel for exercising muscles. Without an adequate supply of carbohydrate muscles fatigue and can even cease to function. This is when an athlete is said to “hit the wall.”

Maximizing glycogen stores is an effective way to increase endurance.

One of the most efficient ways to do this is to consume approximately 100 grams of carbohydrate within 30 min‑ utes of completing the exercise. This is a short window, so itʼs crucial to have your recovery meal prepared and handy. According to the American Di‑ etetic Association and the American Academy of Sports Medicine consum‑ ing small amounts of protein along with the carbohydrate has the added benefit of enhancing muscle repair, thereby speeding recovery and pre‑

venting injury. The proper ratio for car‑ bohydrate to protein is about 4:1. So the average person should aim for about 100 grams of carbohydrates for 25 grams of protein. This translates to 500 calories.

The Nutrition Facts Panel should be your resource for identifying the grams of carbohydrate and protein in a food product. It can be found on all packaged foods and grocery stores have charts with this information for produce. Although most recovery drinks and bars contain this ratio, few contain enough calories and often at least two servings are required to meet the recommendation. Recovery nutri‑ tion is not limited to that one meal within the 30 minute window; the 4:1 ratio of carbohydrate to protein should be consumed again two hours later.

The second recovery meal is easier to consume because enough time has elapsed and one is usually hungry for a meal, which easily meets the require‑ ment. Attention should be paid to the initial meal as it often requires the fore‑ thought to have the food handy and ready to consume.

ʻPick‑Me‑Upʼ Meals Check below for some handy recovery meals on‑the‑go so you can seize the opportunity to recover effectively!

20 oz chocolate milk/soy milk and a banana Peanut butter and jelly sandwich with 12 oz juice 1 cup trail mix and 12 oz juice Turkey sandwich and 12 ounces juice ½ cup cottage cheese, 1 cup pineapple and a bagel Fig bar or other fruit bar and recovery drink Recovery nutrition bars and drinks (make sure to consume the 500 calories)

Paula Inserra, PhD, RD is the Director of Dietetic Programs at Virginia State University

Ask the Sports Medicine Physician: TAPPING INTO THE HRM Should I Run with a Heart Rate Monitor?

Without a Heart Rate Monitor (HRM), it is impossible to know how “hard” you are really work‑ ing. In other words, the HRM gives you an objective measure of your level of exertion. Whether you're training for a local 5K, the SunTrust Richmond Marathon, or any distance in between, it is important to be able to monitor your workouts. However, inten‑ sity of running is dependent on so many external conditions, like temperature, wind, terrain, and even your clothing, that a HRM is the only accurate, unbiased measure of how hard you are truly working.

Your HRM will help you know whether you are in your

8 | SBQnow.com

aerobic zone and help you mon‑ itor your fitness progress. Train‑ ing in your aerobic zone will keep you from becoming exhausted before the end of the workout.

Your personal aerobic zone can be accurately determined by testing your maximal oxygen consumption or VO2 max. This involves running on a treadmill or riding a stationary bike while breathing into a tube. VO2 max is the best measure of your car‑ dio‑respiratory fitness and can be tested by your sports medi‑ cine provider.

A less accurate measure of your aerobic zone can be calcu‑ lated with the “220 Formula.”

Subtract your age from 220. This

Training in your aerobic zone will keep you from becoming exhausted before the end of the workout.

answer estimates your maximal heart rate. Running at a heart rate of 60‑80% of your maximum will keep you in your aerobic zone.

This formula is not very accurate for runners under 20, over 40, or

those in very good shape.

So do your best to beg for, borrow, or buy a Heart Rate Monitor; get a VO2 max test; and have a great marathon run‑ ning season!

Teresa Stadler, MD, FACSM is Medical Director of Commonwealth Sports Medicine, Ironman finisher, active member of Richmond’s athletic community, and mom of three small children.

PINE CAMP SUMMER LEAGUE CARMAX HEATS UP NEIGHBORHOOD COURTS AND MAKES A DIFFERENCE

O

n lazy summer weeknights, the grounds at the Northside’s Pine Camp come alive with lights, sounds and energy. The event is basketball, and the players are 32 teams of boys and girls, 17 and under, organized and directed by volunteers such as Coach Tim Weathers.

According to Weathers, he and CarMax Chief Executive Officer Tom Folliard conceived the idea of the Pine Camp Summer League after spending Sundays playing pick-up basketball games together. He explains that they wanted to work with the city to bring organized basketball to young people in Richmond.

Weathers, who has worked with the city as a math tutor and has also coached Junior Varsity basketball at Douglas Freeman High School, notes that there were no organized basketball games available to him when he was growing up in Blacksburg, SC. The value in such a program, he says, is that, “It helps kids socially as well as athletically.” For example, Weathers explains,“Last year was a great year, because we saw the older kids start to corral the younger kids.”

The League, which is funded by CarMax and administered through the Richmond Department of Parks and Recreation, is now in its third year and, according to Weathers, is growing and evolving with each season. In addition to 26 teams for boys, divided by age group, the League has expanded this year to include six teams for girls 17 and under. Each week, Monday through Thursday beginning at 5:45 PM, the League holds a total of seven or eight games with two courts simultaneously active.

As the League has attracted new recruits and return participants every summer, so also has it drawn fans from the neighborhood. “The community has really responded and given us a lot of great feedback,” says Weathers, who estimates that 150 spectators attend the nightly games and over 350 fans attend the championship games.

Weathers describes his own enthusiasm for the program, saying that

by Anika Imajo

150 spectators attend the nightly games and over 350 fans attend the championship games.

he’s impressed, “to see the talent we have in this city.” He says he imagines one day saying of a Pine Camp Sum-

mer League alumnus turned professional basketball star,“He played in the Summer League.”

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TRAINER SPOTLIGHT ONE THING YOU CAN SAY ABOUT JENNIFER GARDNER IS THAT SHE始S A TEAM PLAYER. FOR 8 YEARS, SHE HAS BEEN A MEMBER OF RICHMOND始S MOST INTENSE AND PHYSICALLY DEMANDING FITNESS PROGRAM KNOWN AS SEAL TEAM PHYSICAL TRAINING. HER FOCUS ON FITNESS WAS REENERGIZED ABOUT 9 YEARS AGO WHEN GARDNER HAD HER CERVICAL SPINE FUSED AFTER AN ACCIDENT. SHE COULD NOT EXERCISE FOR CONTINUED 6 MONTHS AND TO AN AVID FITNESS LOVER, THAT WAS NOT GOOD NEWS. 1 0 | SBQnow.com

I absolutely love watching people surprise themselves by meeting and surpassing their goals.

“

�

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“I hated running in the beginning!

Now, it’s my favorite and best event out of everything we do!”

“I missed the self-discipline and constant movement that comes with dance and physical fitness,” states Gardner. In March of that year, she stumbled upon an article written about SEAL Team Physical Training, and was inspired by what John McGuire, founder of STPT, had written: You can walk when you get home. This motivated Jennifer to start exercising again.

“It was honestly a real struggle for me, knowing that I had once been so fit, then not being able to do even one situp the first day after being so inactive after my accident. I never imagined I would become an instructor.”

For the past 2 years, Gardner has had the enviable position of being an STPT motivator, sometimes instructing as many as 100 members at a time. She and 12 other top-notch instructors inspire Richmonders from all walks of life and in var1 2 | SBQnow.com

ious stages of fitness to give their best.

“Teaching and sharing my own experiences definitely reinforces what I’ve learned. I absolutely love watching people surprise themselves by meeting and surpassing their goals. We instructors at STPT are lucky, because we see this every single day,” chimes Gardner.

As opposed to one-on-one sessions, STPF takes the group approach. “SEAL Team Physical Fitness is a team-based, go-at-your-own-pace fitness program that welcomes all fitness levels, shapes, and sizes. Our youngest member is 15 and our oldest is 76.”

They have trained Olympic athletes, people going into the military, and even some real Navy SEALs have dropped by to work out with the group. But the program is not just for those with experience in physical fitness. Anyone can get in on the fun.“We train non-athletes who

want to get into the best shape of their lives. Or at least they are non-athletes when they start. That changes after awhile,” adds Gardner.

Her inspiration to instruct came from McGuire himself. It was his triumph of overcoming a paralyzing spinal cord injury that made her believe she could

SEAL Pups. It was in those first years that Jennifer also discovered her love for running. “I only started running my first day of STPT, and I was definitely toward the back of the pack. I hated running in the beginning! Now, it’s my favorite and best event out of everything we do! I’ve been running for 8 years, and each year I improve in one way or another.”

by Tara Herman G a r d n e r

Race Card 1st & 3rd in the Womenʼs Team Division at XTERRA Races 1st & 3rd in her age group for the Ukropʼs Monument Avenue 10K Race Two 1st place 5K wins in the SCAN and Mark Wilson 5K 2nd place in the Muddy Buddy Top 10 females in the Race for the Cure.

GARDNER AND MCGUIRE TRAIN THE MASSES OF EARLY‑MORNING ATHLETES.

do it.“When John McGuire asks you to do something, you don’t say no! Really, though, it was such an honor. Watching his comeback has truly inspired me more than anything else in my life that I can think of.”

Gardner’s perseverance and a getup-and-go attitude have spilled over into

other parts of her life, like being a proud mother of 3, pastry chef extraordinaire and mid-distance runner.

She also received a degree in dance from JMU and pursued it all the way to New York City, where she ended up meeting her husband. After graduating from the French Culinary Institute with a focus on pastry, Gardner’s long hours at posh restaurants such as Tavern on the Green, the Metropolitan Museum of Art’s Trustees’ Dining Room and Le Cirque, left her no time for exercising.

In the search for a more balanced life, she headed back to Richmond and that’s when she discovered SEAL Team Physical Training.

The first 3 years of working out with the STPT had what she likes to call a “special” effect because she had a baby each of those years. They are now all enthusiastic participants in a program called

Gardnerʼs tips for those ready to take the fitness plunge: “Make the decision to get fit and do it.”

“Leave the excuses behind.”

“To quote John McGuire, ʻItʼs amazing what the body can do when you want it to.ʼ”

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RUN, PATRICK, RUN! MCGLADE PREPARES TO RUN CROSS COUNTRY IN 2010 FOR ARTHRITIS FOUNDATION

by Lauren Rinker

P

atrick McGlade, a 20-year-old Business Marketing major at Virginia Commonwealth University, was never a runner. He was a self-proclaimed band geek in high school, playing drums for his school’s marching band, and even played in a couple garage bands in high school and college. He has always liked staying active through wakeboarding, mountain biking, and hiking, but he never thought about running until 2007 when he picked it up as a quick way to shed a few extra pounds. Shortly thereafter he became a valet at MCV and really started to like running because, as he says,“the faster you ran, the more tips you were likely to get.”

Once he started running, everything shifted, from his goals to his purpose for running. Instead of running to lose weight, McGlade now runs for distance as an ultra marathoner, running in races that are 50K (about 31 miles), 50 miles, or even 100 miles.

“Running is a release for me,” he says.“I run because it calms me down and clears my head. I'm a very hard thinker, so sometimes I start thinking and completely forget I'm running. This comes in handy during the ultra marathons.

If I constantly thought of how much everything hurt, there is no way I would be able to run for long periods of time.”

His dream career is to be a professional runner, but there isn’t much money in professional running, something that he ironically likes about it.“It keeps most people on the same playing field,” he explains. He aspires to work for a marathon or other company that puts on races year round. “I could see that being a lot of fun and would keep me on my toes and busy. I like staying busy.”

Since 2008, McGlade has competed in eight races, six of which were ultra marathons, including the 2009 Swinging Bridge 50K (5:11—first place), the May 2009 24-Hour Adventure Trail Run (108 miles—first place, course record holder), 1 4 | SBQnow.com

and the August 2009 Burning River 100 Mile Endurance Run (19:33—fifth place out of 103 finishers).

A Passion for Running McGlade’s passion for running has become so strong that it has fueled his decision to run across the country with a purpose: to raise money for arthritis, one of the most common causes of disability in the US, affecting 46 million Americans including 300,000 children. Beginning in January 2010, McGlade will run from Los Angeles, California, to Tybee Island, Georgia, to raise money for the Arthritis Foun-

dation as well as to raise awareness for juvenile arthritis.“I didn't realize kids could get arthritis and when I found out, I wanted to do something to help,” says McGlade.“Since I'm no scientist, I thought maybe I could use what I do to help. My cousin has had juvenile arthritis since she was little, along with a friend of the family's 11-year-old girl.”

McGlade will be running the distance of approximately one marathon per day (26.2 miles) while pushing his belongings in a jogging stroller, which East Coast Bicycles in Norfolk helped Patrick obtain for the race. The entire course will take about four months to complete. For a run lasting every day for four months, McGlade has incorporated training into every aspect of his daily life.

“The training is constant.

Everything I do, I consider part of my training. If I have somewhere to go within the city, I run, walk, or ride a bike. I go to the gym and lift weights a couple times a week because being stronger helps prevent injuries...even though I hate it. Besides that and running as much as time will allow for every day, I have several ultras planned to help quicken my recovery time. A 12-hour race in September, the Great Eastern Endurance Run 100K [also in September], the Grindstone Mountain 100 mile Oct 2-4, and then the Marine Corps Marathon late October.” McGlade has even begun a blog to allow others to keep track of his progress in training for his cross-country journey.

You can follow him as well at http://patricksrunblog.blogspot.com.

McGlade hopes to reach his fundraising goal of $50,000 for the Arthritis Foundation by making his way across the country.When his run ends, he plans to work full-time while maintaining his ultra marathon lifestyle, ensuring that he stays busy—the way he likes to be.

“If I constantly thought of how much everything hurt, there is no way I would be able to run for long periods of time.�

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It takes strong commitment to keep fit on your own, but when it comes to incorporating the family, or finding time outside of the family, to get your workout in, sometimes you have to get creative. We caught up with three prominent mompreneurs̶ they each own their own business, take care of their children, and work out with passion. Their experiences may help inspire you to make sure the whole family stays fit together.

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MEET THE MOMS: Kate Hall lives in Glen Allen, is married with three children under the age of 7, and owns RichmondMom.com, an online magazine with a focus on Richmond Children’s Charities.

Ellie Venafro has been married for 12 years and has two boys (ages 4 and 5), and owns Tots On-The-Go, which sells quality strollers and travel baby products.

Rachel Pustilnik lives in the near West End, is married with two young daughters, and owns Stroller Strides, which provides classes that teach parents how to work out using their child’s stroller.

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How do you stay active alone or with family/friends?

KH: I stay active with my kids—riding bikes, walking to the park and playing around the house, and I also work out by running with teams and working out at American Family Fitness.

EV: I work out at a gym on my own, but I also love doing bike rides with a friend of mine that is training for the

Ironman. My family goes hiking often and we are usually outside with our boys kicking the soccer ball, biking, walking and playing ball. I also just signed up my 5 year old to do a kids triathlon and I will be able to train with him and of course be right beside him during the competition this fall.

RP: I own the Stroller Strides franchise in Richmond so I am always ac-

Pustilnik: “I am looking forward to trying some different workout regimes, like Pilates classes. But I also do enjoy exercising with my children.”

Hall

Venafro

tive with my friends. When I am not teaching classes, I am attending them so I can get my own workout in. Plus, I have a running group with a great group of friends that meets every Saturday morning. Finally, when I can, I run with my husband who is training for the [SunTrust] Richmond Marathon. We enjoy running together. It’s something we have done since we were dating.

How does your workout / recreation schedule change once the school year begins?

KH: I am hoping that it will pick up a bit—the working out part, that is! I am often so wiped out from being at home with the kids all day, going to the pool, activities, etc that I’m not taking as much time for true cardio that I need!

So I am planning some workout time

during school/preschool hours!

EV: I have already been planning with my husband when I will be able to go to the gym. It will have to be early mornings, 5:45 am or late afternoons around 5:00, but not too late because I hate to miss dinner with my family and not too late because I'll be up all night.

RP: The beginning of the school year is typically like a ‘NEW YEAR’ menSBQnow.com | 1 9

Venafro: “We are always outdoors. We have a nice wooded lot behind us so the kids love going for nature walks back there.” tality. The summer is over. No more vacations. The schedule resumes, and there is no more excuses. I see a lot of people recommitting to their exercise programs.

What do you do recreationally to make the most of your “free time” without children?

KH: I love to take workout classes to relieve stress and keep fit, and when I have free time, catch up with girlfriends socially. I find this away time keeps me “sane” and makes me a much better, more fun, mom!

EV: We are always outdoors.

Whether going to the pool, playing soccer outside or taking our sweet Goldendoodle for a walk while the kids ride their bikes, we just love to be outdoors.

We have a nice wooded lot behind us so the kids love going for nature walks back there.

RP: This will be the first year where 2 0 | SBQnow.com

both my kids are in school (kindergarten and 2-day preschool). I am looking forward to trying some different workout regimes, like pilates classes. But I also do enjoy exercising with my children. They love coming to Stroller Strides, and it teaches them the value of being fit.

Do you have any tips/suggestions of how to stay active and fit with children and without children?

KH: There are great programs out there for little ones—like Stroller Strides. Mine are a bit older now, so we try to swim together, play soccer in the driveway, and ride bikes together. Whatever we can do to stay engaged as a family really helps.

EV: I think the most important thing is to lead by example. I belong to a great gym that has a wonderful nursery that I trust for my kids. My kids see mommy work out all the

time and they always ask me why I work out. I explain to them how it makes me feel good, we tease about mommy’s muscles and that it really helps me stay healthy and to live a long time. For people without kids, I recommend they find something they enjoy.

There are so many activities that people can do to stay active. If you don’t like lifting weights, try biking outdoors. If that doesn't work, try yoga. One great way to start is to find a workout buddy. They help keep you motivated and once you start, it's hard to stop. You feel better physically and mentally and you have more energy.

RP: Just do it! Don't give yourself any excuse. Put them in the stroller or on their bikes and take them with you.

They are learning the importance of exercise while you workout. So it’s good for everyone!

trainer tames the Kettlebell Beast As a Personal Trainer at American Family Fit‑ ness on Brook Road, Mark Light knows that to keep folks motivated itʼs important to introduce new fitness tools and techniques. So over the last few months, he has been demonstrating the benefits of exercising with kettlebells, a chal‑ lenging workout that has started to gain popu‑ larity in the area.

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A

s you enter the Brook Road AFF, the treadmills, elipticals, and stationary bikes are situated on the far right and left, facing inward to the weight machines and workout mats. So occasionally, while people are spinning and jogging their way to cardio health, they have the opportunity to see a kettlebell workout in action. As part of his personal workout and as a way to demonstrate the benefits of kettlebells, Light exercises regularly using one of the solid black weights that look something like a cannonball with a handle. He lays flat on his back on a mat, holds the kettlebell above his head, and slowly gets to a standing position. Then he goes back down to the mat just as slowly. “That’s called a Turkish Get-Up,” says Light,“and it’s a powerful exercise for the core.”

And he’s noticed more and more that people are interested in the benefits of a kettlebell workout once they see how it’s done.“People are definitely curious about it.”As a long-time powerlifter, weights are nothing new to Light.The results he has obtained are proof that 2 2 | SBQnow.com

proper kettlebell workouts have their rewards. He’s so dedicated to the workouts that he even invested in his own set of weights. What he likes is that it offers an interesting twist on the traditional barbell/dumbbell training session.

“We don’t leave the weights out at the gym because people need to learn the proper way to use them,” says Light.

“It’s a new type of workout, and most folks are not familiar with the correct form and technique needed to get optimal results.”

In addition to some of the trainers incorporating kettlebells into their oneon-one personal training sessions, Light and his partner in kettlebell training, Eugene Peterson, are assembling two teams at the north side location that will train with kettlebells and eventually compete for prizes and bragging rights. Creating “The American Family Kettlebell Challenge” taps into the competitive spirit of the athletes while giving them an introduction to something that can offer a twist on traditional training methods.

The teams will train by working

As a long-time powerlifter, weights are nothing new to Light.

The results he has obtained are proof that proper kettlebell workouts have their rewards.

Benefits include: Intense cardio Builds functional strength Provides strength training without creating dense muscle mass Burns calories while increasing metabolism Improves flexibility

The weights vary in size from 5 pounds all the way up to

“The Beast” which is 106 pounds. out twice a week for three months, with the sessions gradually progressing in intensity. Halfway through the training, they will have a test to measure everyone’s progress as they ready for the competition.

The introduction of kettlebells ac-

strength without creating an overly bulky physique. In recent years, kettlebells have become increasingly popular, in particular with martial artists, the military, law enforcement officers, and fitness enthusiasts.

Many reasons for the surge in

The introduction of kettlebells actually started out in Russian as early as the 1700s as a counter-weight that was used in throwing competitions. tually started out in Russian as early as the 1700s as a counter-weight that was used in throwing competitions. In the early 1900s, they discovered that kettlebells are effective for building muscle

popularity are that it delivers extreme all-around fitness, all-purpose functional and explosive strength and dramatic power, tremendous core strength and stability along with bal-

ance and flexibility, never-say-die conditioning that strengthens the heart and builds long-term stamina along with dramatic improvement in body composition. Light adds, “It is the Harley-Davidson of weights!”

The secret is that its weight is centered below the handle, so when you swing it, your entire body works hard to counteract the momentum. The weights vary in size from 5 pounds all the way up to “The Beast” which is 106 pounds. The four basic movements are The Swing, The Clean, The Snatch, and The Press.

So if you’re interested in switching up your workout routine, kettlebell training might be the way to go. Once you have the proper training, you will get an intense and effective core workout. You will also be able to build strength without increasing bulk, and get in your cardio all at the same time.

And if you’re still not sure, ask Mark Light what he thinks about kettlebell workouts. His genuine enthusiasm for the sport is undeniably contagious.

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RUNNER PROFILE:

A REASON TO RUN KYRA OLIVER IS AN ACCOMPLISHED ENTREPRENEUR WHO RUNS A NONPROFIT ORGANIZATION, AND IS PART OF THE SPORTS BACKERS TRAINING TEAM GETTING IN SHAPE FOR A FALL MARATHON.

HERE ARE SOME OF

HER THOUGHTS ON THE CHALLENGING, YET REWARDING, PROCESS OF GETTING READY FOR THE BIG DAY.

Early Morning Training My recent morning run was a grueling but good speed workout of 5 x 1600m at 6:42 average pace. And, yes, the Black Team is keeping me fit! I average 60–70 miles a week now. I run with Greg Roth, the head coach for the Black Team, a couple of days a week too. He teaches me a lot as well as my trainers, Jon Lauder and Jon Molz. The week prior, the Black Team kept me going strong with 17.63 miles at an average 7:35 pace (with 4 x 7:17 miles in the middle)! It felt good. Really good.

Hope to see more days like that.

My training routine consists of core strength circuit training, yoga, sitting in a tub of ice, lots of miles, lots of speed training and massage along with a healthy eating regimen and doing what I can to get enough sleep. I study running by talking to my coaches. Any time I have a question, I ask. And I read 2 4 | SBQnow.com

O L I V E R

Race Card Culdesac in Wyndham Xterra Xduro half Maymont 1/2 Run for Read 8k SunTrust Richmond Marathon Turkey Trot in Tennessee Frostbite Colonial Half Ukropʼs Monument Avenue 10k Boston 4th of July 5k in Tampa, Florida Culdesac Wyndham Future Plans Virginia Beach half Richmond 10 miler New York Marathon McDonaldʼs Half Marathon (SunTrust Richmond Marathon) London Marathon

“The Sports Backers Training Team has pushed me to levels I wasn’t sure were possible.” about it every day. I love it! I just started running seriously in April 2008. I never knew I was a runner.

Therapeutic Benefits The therapy that running has given me is huge and unexpected. I lost my son to SIDS when he was 4 1/2 months old, my mother died last year at the young age of 62, and I sold my business in 2007 (went from entrepreneur to one of many in a larger company... felt a loss of identity). I’ve faced a lot of adversity and running has been phenomenal in helping me have balance.

Accentuate the Positive To cope with the loss of my son, I started The Hayes Foundation to

create programs, such as This Side Up Campaign, and award grants for SIDS research, support services and public awareness. This has been incredibly therapeutic, something I did not think about when starting the foundation. And this year, we’re involved with the Capitol 10-Miler the 10-mile race put on by the Richmond Road Runners Club.

Why I Run I simply love running and love working hard for the reward—improvement. Nice and gradual improvement. The Sports Backers Training Team has pushed me to levels I wasn’t sure were possible. They encourage me to work hard, to focus, to train safely and to have confidence. I learn so much about my mind and body with every run.

Marathon benefits include: Burning Calories Running burns an average of 100‑120 calories per mile.

Blood Pressure Control Running causes arteries expand and contract as blood is pumped through them, thus maintaining the elasticity for the arteries and keep your blood pressure low.

Improved Diet Marathon training pay more attention to diet and intake during intense training to provide maximum results.

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THE REAL

IRON MAN

by Tara Herman

Forget Robert Downey Jr. playing a super hero in Iron Man. Richmond has the real deal. For 19 years, in addition to serving up tasty American cuisine at his restaurant, The Tavern, owner Chris Danahy is also a dedicated triathlete, and a former Ironman World competitor.

“

I’d encourage anybody who has ever thought about giving a triathlon a try to go for it.

2 6 | SBQnow.com

”

D a n a h y

Race Card Hawaii Ironman Triathlon World Championships ('96, '97, '98, '04) Ironman Canada ('94, '95, '96, '97, '98) Australia ('99) Austria (2000) Europe ('01) Brazil ('02) Korea ('02) New Zealand('04) Lanzarote, Canary Islands('05) Germany ('06) Xterra Triathlon World Championships (ʼ99, ʻ07)

The Ironman consists of a 2.4 mile swim, a 112‑mile bike ride and a 26.2 mile run.

D

anahy became fascinated with the grueling Ironman competitions by watching it on the TV show ABC’s The Wide World of Sports in the ’80s. During the fall of 1991 while on a vacation in Costa Rica, Danehy got the chance to meet and talk with 6-time Ironman winner Mark Allen.“He inspired me to train that winter for my first race in May of ’92. Sort of the final push that I needed.”

After that, Danahy jumped right in, trained hard, and began competing seriously. He has completed over 100 triathlons including an impressive 18 Ironman competitions.“In the early years I raced a lot. Some years, 10 to 12 races per season. The last 10 years I raced a lot internationally with a focus on a few big races per year.”

Drive and motivation to be healthy, active, and successful are apparent in the way he leads his professional and his personal life. Danahy has been able to maintain a thriving business while still keeping fitness as a personal and family priority.

“My wife Katie and I ride our road and mountain bikes together and run together all the time. Triathlon is a lifestyle for us. We recently spent a couple of weeks trail running in Boise, Idaho and running trails, biking and sea kayaking on Bainbridge Island in the Puget Sound.

It was awesome. We also found some

our house. He was in his fifties and was the only dad who was going off the diving board with us kids. He made it fun.”

So, have you been thinking about entering one of these triathlons? Danahy has some advice to pass along.

“I'd encourage anybody who has ever thought about giving a triathlon a try to go for it. Whether it is a short race, the Ironman, or any distance in between, it is a goal that is very achievable for anybody. And who knows, it might end up changing your life.”

time to drink a few beers. Finding a good balance is also an important part of the process!”

Physical fitness comes naturally to Danahy thanks to his father, who passed away in 2006. “He taught me how to swim at College Heights pool in Fredericksburg when I was a kid. He taught me how to ride a bike across the street from

Since it began as a challenge be‑ tween a group of Navy SEALs, the Ironman has grown to become one of the most recognized en‑ durance events in the world. Orig‑ inally a combination of the Waikiki Rough Water swim, the Around Oahu Bike Race and the Honolulu Marathon, the Ironman consists of a 2.4 mile swim, a 112‑mile bike ride and a 26.2 mile run. The Iron‑ man qualifying series includes 22 events throughout the world that qualify athletes for the Ford Iron‑ man World Championship held every October in Kona, Hawaii.

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MICHAEL GEORGE RICHMONDʼS ULTRA MARATHONER, START & FINISH LINE COORDINATOR̶AND BREAKFAST DODGER

by Lauren Rinker

M

ichael George certifies most of the courses of Richmond running races put on by Sports Backers and the Richmond Road Runners Club (RRRC). When helping with approximately 30 races per year, he is responsible for measuring proposed course routes for accuracy, checking with the City of Richmond to ensure the usage of roads for the courses, and for coordinating both the start and finish lines of races, making sure that each race begins on time and that each runner crosses the finish line with accurate results.

Working with the RCCC, of which he was President from 1997-1998, as well as Sport Backers to certify these races reflects George’s passion for running over the last 20 years. But this passion didn’t develop until he moved to Richmond in 1989 to help run a company started by his in-laws doing insurance-related work for home disaster restoration.

“My wife is originally from Richmond, so we moved back here for her,” recalls George.“I didn’t know anybody in Richmond. I had no friends here. Other than her family, I didn’t know anyone.”

George wanted to meet more people in his new hometown, and after hearing about the RRRC he decided it would be a great way to do that while simultaneously taking care of himself, something he also realized he needed to do when he moved to Richmond.

“I was 35 years old, I was not in good shape, and I saw that I needed to do something,” recalls George. “I was a smoker, I had bad habits. I needed to do something to get myself in shape. Running was the easiest thing to do, the least time-consuming. I didn’t have to go to the gym and didn’t have to lift anything heavy. [I have] a couple kids, wanted to make sure I was around for them.”

While George joined the RRRC in 1989, he didn’t start marathoning until the early ’90s and has completed at least 25 of them. He began as most new athletes by running in road marathons all over Virginia. In recent years, however, George has discovered the benefits of 2 8 | SBQnow.com

trail running through “ultra marathoning,” running in races that are 50K (approximately 31 miles), 50 miles, or longer.

While this distance sounds intimidating to most runners—even marathoners—George insists that it is much more mental than physical.“Your brain wants you to stop, but your legs don’t know any better so you keep moving,” he says.

Running in these ultra marathons has made George feel better physically, running on softer terrain and enjoying his run more by taking in the natural beauty of the trails, woods, mountains, and streams that compile each course. He races in about five ultra-distance marathons a year, including the Swinging Bridge 50K at Bear Creek Park in Cumberland, the Holiday Lake 50K in Appomattox, and the Promise Land 50K just outside of Bedford.

“You don’t have to be fast, just able to run 10 hours,” he explains.“It’s in the woods, not as competitive and less people, only 100-200.” George doesn’t have to run in an ultra-marathon to have a good time though. He has just as much fun exploring new places while running with close friends.

“The most fun I’ve ever had, the best thing we ever did,” he recalls,“four of us went to the Grand Canyon two years ago and ran from the north rim to the south rim one day and the south rim to the north rim the next day. In my whole 20 years of running, probably the neatest thing I ever did. It was a great way to see the Grand Canyon and do something running related. It was a great time, 25 miles each way.”

While running and racing is pleasurable and enriching for George, he gets more out of the experiences he has working the other side of races as an organizer.“The craziest [moments] are

when I’m actually standing still at the finish line and something wacky happens,” George says.

“The other year we’re standing at the finish line, Scott Schricker from Sports Backers with me, Cary Street and 9th Street looking west on Cary, street totally blocked, spectators on both sides of the street, blocked for blocks and bocks, and a mail truck is coming down the center of the street, right in the middle of the street, heading for the finish line!”

Apparently the mail truck driver stuck to his normal route right down Cary on race day. “There was no way he could pay attention and know what he was doing.”

George also had a bus venture onto a 5K course he was working a few years ago, but he managed to redirect that driver off of the race route.

With the pleasant memories, however, come the unpleasant ones. Manning the finish line of a race has put George in the line of fire for unwanted runner regurgitation, but this has trained him to watch out for it.“I’m prone to get thrown up on,” he says.“The last couple of years I’ve gotten good at dodging. I was working a couple years ago at the Ukrop’s Monument Avenue 10K, and I swear people would come for me, looking for me, and would lose their breakfast at my feet. One guy actually projected and hit the side pockets on my cargos. I’ve gotten good at seeing the look in people’s eyes.”

While his racing days have toned down somewhat since he began volunteering with races while working his fulltime job, George continues to run on his own time to escape his day-to-day worries. “Running with Road Runners is my way of getting away from that, getting involved with people, and it’s fun.”

NEW! A RUN IN THE PARK: MCDONALDʼS HALF MARATHON THE SPORTS BACKERS HAS MADE A FEW CHANGES TO THE COURSE FOR THE 2009 MCDONALDʼS HALF MARATHON ON NOVEMBER 14TH INCLUDING THE INCOPO‑ RATION OF BRYAN PARK INTO THE EVENT SO THAT RUNNERS CAN EXPERIENCE MORE OF WHAT R ICHMOND HAS TO OFFER .

by Lauren Rinker

I

n 2008, the course included much of Ginter Park, its surrounding neighborhoods, the track at the Sports Backers Stadium off Avenue of Champions, and the parking lot behind the Arthur Ashe Center on North Boulevard. This year, the City of Richmond has granted Sports Backers permission to incorporate Bryan Park into the course so that runners can experience more of what Richmond has to offer.

Michael George, an avid runner and ultra marathoner—who works with Sports Backers and the Richmond Road Runners Club (RRRC) to develop, measure, and certify race courses—explains how the addition of Bryan Park to the course benefits racers, race organizers, and residences along the course.

“People are [now] running through a park and not the city streets,” he says, something that will benefit racers as a refreshing change of scenery for the race. “We want to have minimum impact on neighborhoods. When we go into neighborhoods we want to make sure those neighborhoods know and those people in neighborhoods have a way in and way out on race day. Also, with mile 19 through the end of the [SunTrust] Marathon course, a lot of it

goes through the North Side, so we wanted to pick up the marathon course as much as possible so we could coordinate the streets being shut down, so we took that into account.” Course planners also had to consider limitations placed on certain streets and lanes by city officials.

Sports Backers Executive Director

Jon Lugbill takes all of these factors into consideration when developing the original layout of the course using Google’s Map feature. Once Lugbill has plotted his desired route, George takes the reigns.

“I do the actual certification of these courses [McDonald’s Half Marathon, SunTrust Richmond Marathon, and HCA Virginia 8K] for USA Track and Field standards,” explains George. “I use a bicycle with a counter and go out and actually measure the course. So I figure out so that it is as advertised, and we submit all that to USA Track and Field for certification.”

Come race day, George serves as the official coordinator for the start and finish lines of all three races.

He is the right man for the job as he certifies the courses, knowing ahead of time where all three starting lines are located, as well as the finish line shared by all three races.

“Nobody leaves unless I say so,” he says.“I coordinate with the volunteers and the announcer and everybody involved to get the race started in time. I work with the setup of the finish line and help with getting the results recorded, and work with volunteers with medals, blankets, water, and that sort of thing. We have a crew of wonderful helpers and assistants [that we] can’t do without.”

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THE CALENDAR

Sept 5-6 Richmond Cup (soccer)—FC Richmond 5-7 Nike Junior Friendlies (soccer)—Strikers 19-20 Heart of Virginia Century Ride 25-26 U.S. Army X-Country Festival at Maymont

Oct 2-4 SoftballNation Men's Slow Pitch Nationals 10-11 Columbus Day Invitational (soccer) - Kickers 24 Chick-fil-A Charity Dodgeball Tournament (GRCC)

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Sarah Boyd, R.D. Ukrop’s Registered Dietitian

We pride ourselves on having delicious, healthy food choices throughout our aisles.

In fact, Ukrop’s won the first Supermarket News Whole Health Enterprise award, which honors leaders in health and wellness. Along with nutritious food, we have Registered Dietitians who can help you meet your health and wellness goals. Call (804) 340-3005 or (800) 272-9683 for information or to schedule a nutrition counseling session.

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