SBQ#14

+ MIND GAMES: 5 WAYS TO MASTER MOTIVATION | ALSO: RVA KICKBALL FEVER

Volley Deluxe PAGE 22

Jason Faulkner GOES CROSS‑ COUNTRY WITH PUSH AMERICA PAGE 24

Kim Link OFFERS A SMART START TO SUMMER FUN PAGE 8

may | jun VOLUME 3 • ISSUE 4 • 2010 • NUMBER 14

INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 XTERRA Richmond: East Coast Championship is more than just an off‑road triathlon race. Itʼs a national and international community gathering of friends every June; 3Sports Moves to River Road Shopping Center; The Fam‑ ily That Races Together: A familyʼs four generations participated in this past Ukropʼs Monument Avenue 10k; Connects Federal Credit Union Corporate 4 Miler: The first‑ever 4 Mile Corporate Run through Innsbrook Office Park is a perfect opportunity for employers to promote the message of employee health and wellness.

SBQ

Sports Backers Quarterly: Athletics, Recreation & Healthy Living

BODYSMART ..............................................................................7 TRAINING TABLE: Smart Fuel for Before & After Your Workout; ASK THE SPORTS MEDICINE PHYSICIAN: Hot Stuff: Warm‑Weather Workouts; Get Back in Action...The Smart Way: SBQ asked physical therapist Kim Link to provide some advice on how to get back into warm‑weather activities and events in the safest way possible.

River Whirl ..............................................................................10 Running, biking, kayaking and even ultimate dog events at the James offer a hot season of unparalleled competition and fun! Featuring Dominion River‑ rock; Anthem Stride Through Time and kayaking on the James.

Open to Everyone ....................................................................16 Forest Hill Park which has been a regional destination since its dedication as a park in the mid‑1900s, recently got updated trails and other upgrades.

SportsQuest ..........................................................................18 Local fitness facility seeks to meet the demands of the regionʼs growing ath‑ letic community.

Head Games ............................................................................20 Dana Blackmer, founder of the sport psychology consulting business, The Extra Gear, is certified by the Association for Applied Sport Psychology.

Volley Deluxe ..........................................................................22 This January, the Richmond Volleyball Club celebrated the opening of its brand‑new, state‑of‑the‑art facility at the former Brown Distributing ware‑ house/office building located on Byrdhill Road.

Brothers On Wheels ................................................................24 This summer, Jason Faulkner will be joining the cross‑country trek originated over twenty years ago by Phi Kappa Phi fraternity member Bruce Rogers to raise support for a nonprofit organization called Push America.

Kickball Fever Hits RVA ..........................................................27 WAKA is an organization in existence for 12 years now. It began in the Wash‑ ington D.C./ Northern Virginia area, and continued in popularity until there are now WAKA kickball leagues as far as England.

An Active Understanding ........................................................28 Dr. Matthew Marchal is an avid mountain biker, runs marathons, and can be seen volunteering at local duathlons. He and his business partner, Dr. Brett Law, realize the training that people with an active lifestyle go through.

The Calendar ..........................................................................30 SBQnow.com | 3

SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

MAY|JUNE VOL. 3 ISSUE 4 NUMBER 14 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Contributing Writers Elliot Crane Anika Imajo Valerie Noble Losego Kate Lucas Paul Spicer Teresa Stadler, MD, FACSM Nathan Wood

Advertising Andrea Randle Chris Woody

Treatment & Training Designed for Athletes by Athletes For those determined to be the very best.

Pinpoint Diagnosis.

Perscribe Treatment.

Prevent Injury.

Perform Optimally.

Teresa Stadler, MD, FACSM Commonwealth Sports Medicine, PC 4101 Cox Road Suite 301 Glen Allen, VA 23060 (804) 270‑7750 www.commonwealthsportsmedicine.com + MIND GAMES: 5 WAYS TO

WWW.

SBQNOW.COM

To Advertise in SBQ Contact Chris Woody 804.822.1422 Office

chris@richmondgrid.com or

MASTER MOTIVATIO

N | ALSO: RVA KICKB ALL FEVER

Andrea Randle 804 366-6774 Office

GET HOME DELIVERY OF Volley Deluxe PAGE 22

Jason Faulkner

GOES CROSS‑ COUNTRY WITH PUSH AMERICA PAGE 24

SBQ

SUBSCRIBE ONLINE

andrea@sbqnow.com

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

@ Kim Link

OFFERS A SMART START TO SUMMER FUN

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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 (P.O. Box 9288, Richmond, VA, 23227 Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495).

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SPORTS BACKERS QUARTERLY MAY|JUNE 2010

J U M P S T A R T

XTERRA Richmond The Richmond XTERRA East

five venues across the U.S.A

Coast Championship is more

to earn your spot. The other

than just an off‑road triathlon

venues include four from last

race. It's a national and inter‑

year and a brand‑new one in

national community gather‑

Waco, TX for the South Cen‑

ing of friends every June. Itʼs

tral area.

about living life to the fullest with a like minded family. Itʼs

Once again, Richmond Mid‑

about striving to earn series

Atlantic Off‑Road Enthusiasts

race points or a trip to Maui

(M.O.R.E) volunteers along‑

for the XTERRA World Cham‑

side the James River Park trail

pionship in October. Itʼs

manager, Nathan Burrell,

about unique swim chal‑

have delivered vast improve‑

lenges in the James River and

ments to the trails. Just in

mountain bike racing on

time for the spring season,

some of the most fun and

racers will find over three

technical singletrack in the

miles of renovated trails in

USA, period. It's the stories

the Forest Hill Park area and in

other

In 2001, Ben and Jennifer Johnson opened 3Sports in the Tuckahoe Shopping Center.

various

places. [See related ar‑

Kate Lucas

ticle page 16.] If you haven't the

pre‑ridden

16‑mile

bike

course, be ready to be surprised with every turn.

Itʼs

a

roller

coaster ride with stair‑ wells, ramps, narrow concrete bridges and plenty of rocks and roots thrown in the mix. The 6.5‑mile run course will be similar yet to be told at a favorite

to the previous years and al‑

local gathering spot after

ways subject to change de‑

every race. Itʼs about laugh‑

pendent on the river level for

ing

the “Dry River Bed” crossing.

with,

and

even

at,

“Kahuna Dave” Nicholas, the managing director of XTERRA.

On race weekend, look for the top pros from around the

This year XTERRA is coming

world and top regional and

back full‑strength on the

national amateur triathletes

weekend of June 19‑20 with

and runners to defend their

10k and 21k trail runs on Sat‑

winning titles once again.

urday and two distances of

Crowd favorite Conrad “the

the famous XTERRA East

Caveman” Stoltz, who raced

Championship off‑road tris

minutes after badly gashing

on Sunday. For those trying

his foot in the river and then

to qualify for the XTERRA

won last year, will be back as

World

will the womenʼs champion

Championship

Richmond

XTERRA

the East

Championship, will be one of

Melanie McQuaid.

BY

KATE LUCAS

3Sports Moves to River Road Shopping Center On April 20, 2010, 3Sports, the running, cycling and triathlon outfitter and service provider, opened a new store at the River Road Shopping Center. As the number of Richmond area ath‑ letes and local competitions has grown exponentially, owners Jennifer and Ben Johnson say they simply needed more space to expand their product lines and service offerings.

“We have always been service ori‑ ented,” says Jennifer, “but havenʼt had the space to expand our services, products, clinics and other things weʼd like to offer customers.”

Both competitive racers, the Johnsons had to travel to D.C. to get the gear they needed to train and compete. They saw a local

need and dreamed of opening a shop that would become the re‑ gionʼs premier destination for en‑ durance athletes.

In 2001, they opened 3Sports in the Tuckahoe Shopping Center and four years later, opened a sec‑ ond location at Short Pump which specializes in running and apparel. “All of the brands we carry are tried and tested by us,” said Johnson. “We feel strongly that the high quality of our prod‑ ucts represents the high quality and standards we set for our serv‑ ices and shop.”

The move to River Road Shop‑ ping Center doubles their cur‑ rent space to 5,000 square feet and allows them the room to ex‑ pand their lines, services, gear and accessories.

SBQnow.com | 5

J U M P S T A R T The Family That Races Together...

CORPORATE 4 MILER

CONNECTS FEDERAL CREDIT UNION

Irene Newton leads an active life. She may be a great‑grandmother, but that didnʼt keep her from walking in the Ukropʼs Monument Avenue 10k the week before her 85th birthday. Irene has now walked in the 10k seven times, and she has no plans to stop now. Alyssa Curry is only nine years old. She had previously never participated in the race, but she knows first‑hand how beneficial an active life can be. With her motherʼs help, Alyssa joined Irene this past March at the starting line.

Alyssa has more in common with Irene than just the love of healthy living. In truth, Alyssa Curry is the great‑grand‑ daughter of Irene.

The two joined fifteen other family members this year at the start‑

6 | SBQnow.com

ing line of the Ukropʼs Monument Avenue 10k.

This family of runners just keeps growing each year̶brothers, aunts, fiancées, and even a pregnant cousin̶all no strangers to races.

“We are a close family,” says Dana Glenn, Alyssaʼs mother. “We have family reunions every three to four months, but we have never competed in a race all to‑ gether.” Until this year. In fact, several members had signed up for the event unaware that many of their fellow racers would be family members.

Once the realization that four generations of this family would be par‑ ticipating this year, their group grew in size to a full seventeen members. This

unofficial team even printed up t‑shirts to prove that they are one strong and supportive family unit.

Back at the starting line, the entire family huddled together until it was their time to set off. Brothers ran ahead, while other family members remained at a brisk walk. With her experience, Irene had no trouble keeping up her pace, while Alyssa began to fall behind from the unex‑ pected toll the 10k took. But there was plenty of support for everyone. Different groups of this family could be found all over Monument Avenue on race day. And after two hours, the eldest and youngest members reconnected at the finish line.

To celebrate everyoneʼs success, the large family had a barbeque̶and an early nightʼs rest.

The first‑ever Connects Federal Credit Union Corporate 4 Miler through Innsbrook Office Park set for June 17 is a perfect opportunity for employers to promote the message of em‑ ployee health and wellness. The Thursday evening event allows co‑ workers to bond after business hours in a fun, healthy atmosphere. Then, after the 4 mile run/walk, Innsbrook Office Park will be transformed into the biggest office party in Richmond with live music, food, and drinks. This gives participants a unique chance to network with em‑ ployees from other companies in and around Richmond while in an infor‑ mal, casual setting.

The Connects FCU Corporate 4 Miler is a real opportunity for em‑ ployers to showcase their commit‑ ment to fitness in the workplace.

There will be no individual timing in this event, encouraging runners and walkers alike to participate. Compa‑ nies may register an unlimited num‑

BY

NATHAN WOOD

ber of participants, and spouses and friends of participants are invited to partake in the festivities as well. To add to the social aspect of the event, employers can rent tents on event day to serve as a company headquar‑ ters where employees can gather be‑ fore and after the run.

Given the continuous growth of the active community in Rich‑ mond, this event is sure to be a big hit among corporations, financial in‑ stitutions, government agencies, and even local businesses. Awards will be distributed in original cate‑ gories including “Most Calories Burned by a Company” and “Smelliest Shoes.”

Events like the Corporate 4 Miler build camaraderie and strengthen the existing bonds be‑ tween employees, and everyone in the office will be raving about how much fun the event was for many, many weeks. Donʼt miss out on the opportunity for your company to be part of the first Connects FCU Corporate 4 Miler in Richmond!

B O D Y S M A R T TRAINING TABLE Smart Fuel for Before & After Your Workout You train hard day after day, and you likely put a good deal of planning into your training program, but did you know that what you eat before and after your workout can play a huge role in how effective your exercise will be and how you perform in competition? In order to get the most out of your workout, youʼll not only need to think about pace, form, miles and time, but also the foods you put into your body before and afterwards.

Carbohydrates are your bodyʼs main source of energy, so youʼll need to be sure to get enough of them before your workout, and then again afterwards to replace your stores.

Before your workout youʼll want to stay away from foods high in fiber and fat because these empty out of your stomach very slowly, which could contribute to cramps or gastrointestinal distress. Try to have a 200‑300 calorie, high‑ carb snack 1‑2 hours before exercise. You can experiment with different snacks during train‑ ing to see what works best for you, but you donʼt want try anything new on a race or com‑ petition day!

Some ideas for a pre‑workout snack are

Stay hydrated during your workout as well. As a rule of thumb, you should try to drink 6-8 ounces of water for every 15-20 minutes of exercise.

You shouldn’t need energy drinks or gels, water will do just fine. a granola bar and juice, low‑fiber cereal with skim milk, cottage cheese or yogurt with fruit, or a bagel with jelly.

Itʼs very important to drink water throughout the day to be sure you are well hydrated before your workout. If youʼre de‑ hydrated, your heart rate will climb faster, you will tire more quickly, and youʼll be more likely to suffer headaches or other adverse effects during or after exercising.

Stay hydrated during your workout as well. As a rule of thumb, you should try to drink 6‑8 ounces of water for every 15‑20 min‑ utes of exercise. Unless you work out for longer than 60‑90 minutes you shouldnʼt need energy drinks or gels, water will do just fine.

After your workout you will need to re‑ place your energy stores. For maximum ben‑ efit, itʼs best to eat within the first 30 minutes

BY VALERIE NOBLE LOSEGO

after exercise.

Again, 200‑300 calories is a good target for most people. Choose foods rich in carbo‑ hydrates, and incorporate some protein here as well to aid in muscle repair. Continue to drink fluids after your workout too; to get an idea as to how much water is enough, you can weigh yourself before and after exercise, then drink 2 cups of water for every pound lost.

Chocolate milk is an example of a great recovery snack, as it has the right balance of carbohydrates to protein and also provides fluid. Some other recovery snack ideas are oatmeal with fruit & milk, 2 slices of toast with yogurt, apple slices with peanut butter or chicken noodle soup with bread. Lost elec‑ trolytes can usually be replaced through a normal diet; as always be sure to incorporate plenty of fruits and vegetables!

As much time and effort as you put into training, it makes sense to make every work‑ out count for as much as it can. Following these simple dietary tips, along with the proper training regimen, can help you reach your athletic goals.

Valerie Noble Losego is a VSU Dietetic Intern.

ASK THE SPORTS MEDICINE PHYSICIAN T S HOT STUFF: Warm-Weather Workouts

BY ERESA TADLER

Is it true that working out in hot weather will make me have “thin blood” so eventually the heat will not bother me as much?

Signed, Training In Richmond

Over about 2 weeks of daily workouts in high temperatures, heat tolerance increases and the metabolic strain of exercise decreases.

Rising temperatures re‑ quire heat acclimation, the process of changing the bodyʼs physiology so it can cool itself and function more efficiently in the heat. This really does happen! Over about 2 weeks of daily workouts in high tempera‑ tures, heat tolerance increases and the meta‑ bolic strain of exercise decreases.

level of circulating cells and water in your blood vessels. More water in the vessels al‑ lows for earlier, more perfuse sweating. So the well‑acclimated athlete is drenched in sweat two minutes into a hot workout.

During heat acclimation your blood vol‑ ume increases. This increase affects both the

With more blood volume, you can in‑ crease blood flow to the skin, where it can get

cooled. The cooler blood then circulates deeper into the body and reduces “core body temperature.”

An increase in red blood cells means you can carry more oxygen to working muscles.

This results in improved efficiency and larger oxygen utilization (higher VO2 max). When you are well‑acclimated, you will even have a lower heart rate for the same amount of ex‑ ertion. Levels of stress hormones, like corti‑ sol, will decrease too.

So yes, get out there a bit at a time. Do some “hot stuff” outdoor workouts and de‑ velop “thin blood.”

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.

SBQnow.com | 7

B O D Y S M A R T

Link has a doctorate of physical therapy from the Medical College of Virginia at VCU and works at Richmond/Ashland Physical Therapy.

GET BACK IN ACTION...

THE SMART WAY

PHOTOS: CHRIS OWENS

DURING A TOUGH WINTER LIKE THE ONE RICHMOND HAD THIS PAST YEAR, LOTS OF FOLKS LIKELY WEREN ʼ T ABLE TO KEEP UP THE ACTIVITY LEVELS THAT THEY EN ‑ JOYED IN THE WARMER MONTHS . I T ʼ S A SEASONAL FACT THAT MANY PEOPLE DE ‑ CREASE THEIR AMOUNT OF FITNESS DURING THE CHILLY WINTER MONTHS . N OW THAT THE SUN IS SHINING AND THERE ARE OUTDOOR EVENTS GALORE , ATHLETES ARE GETTING ACTIVE AGAIN .

K

im Link has a doctorate of physical therapy from the Medical College of Virginia at VCU and works at Richmond/Ashland Physical Therapy. SBQ asked her to provide some advice on how to get back into warmweather activities and events in the safest way possible.

8 | SBQnow.com

Ramping Up Your Workouts This is the time of the year when people are most likely to overdo an activity. If an individual has not been active during the winter months, to prevent injury they should ease back into their routine, giving themselves several weeks to get back

to their previous level. If they try to do too much too soon, they increase their risk for injury.

For example, with running, the general rule is that you don’t want to add more than 10% to your weekly mileage.

If an individual has been somewhat active over the winter, focusing

If you are experiencing any sort of pain/swelling that does not improve after a couple of days or gets worse, I would recommend going to see your doctor or physical therapist. on increasing endurance would be a good place to start. People should also take the time to warm up, cool down, and stretch to prevent injuries.

Warning Signs If you are experiencing any sort of pain/swelling that does not improve after a couple of days or gets worse, I would recommend going to see your doctor or physical therapist.

Waiting or trying to resume the ac-

tivity too soon can cause further injury and delay the healing process.

Heating Up It can take the body up to 2 weeks to acclimate to the warmer temperatures. It is also important for athletes to consume the proper amount of fluids to prevent dehydration and wear sunscreen, hats, sunglasses, etc. to protect their skin as needed and help cool them off.

Back in the Swim Nancy Miller, a Masters swimmer with 34 years of coaching experience at various levels, has the fol‑ lowing advice for swimmers: donʼt focus on yardage initially. Instead, break down strokes into their components and address technique with drills. Stroke problems should be corrected before increasing yardage. Moderate use of fins is ok, but paddles should be avoided unless under the di‑ rect supervision of an experienced coach. Sprint‑ ing should also be avoided initially in favor of long slow distance. If an individual is swimming in open water rather than in a pool, it is a good idea to be aware of the currents and water tempera‑ ture. Utilizing the buddy system is also highly rec‑ ommended, particularly with open water swimming. Swimmers should also make sure they stay well hydrated.

SBQnow.com | 9

RUNNING, BIKING, KAYAKING AND EVEN ULTIMATE DOG EVENTS AT THE JAMES OFFER A HOT SEASON OF UNPARALLELED COMPETITION AND FUN!

B

e c a u s e the James River cuts a path right through the City of Richmond, itʼs integral to the everyday lives of its resi‑ dents and visitors. In fact, Richmond has the only down‑ town in North America that has a whitewater river passing through it. Sections of the James have Class II, III and IV rapids.

There are also countless bike‑and‑hike trails on both sides of the river. And rocks and islands provide swimming and sunbathing enjoyment all summer long.

1 0 | SBQnow.com

So of course with these natural resources at our disposal, that means there are numerous recreational events and activities that benefit residents, visitors, and of course city commerce as well. Having a river as part of the landscape of the community means that it can be used as a great recreational outlet and tourist destination. In addition to having condos, homes, and even restaurants right on the water, more and more activities have been created to use the river to its full potential.

BOATS, CANALS, AND ISLANDS According to Venture Richmond̶a group that promotes down‑ town Richmond in part through events‑‑over one million people a year participate in activities in the downtown area. This group helps manage several river‑related venues including the usage and op‑ eration of Brownʼs Island, the Canal Walk, and the Canal River Boats.

• Brownʼs Island is a beautiful, tranquil six‑acre oasis with amazing waterfront space. Some types of events held on the island

include fundraising walks/runs, concerts and large‑scale family events. It can accommodate up to 8,000 people.

• The Canal Walk winds for more than a mile through down‑ town along the banks of the Haxall Canal, the river and the Kanawha Canal. The Turning Basin is located on Virginia Street, across the street from La Difference and at the front of the Vistas on the James condos. The Canal Walk gives unprecedented access to the authentic history, dining and shopping experiences available

SBQnow.com | 1 1

in the cityʼs thriving River District.

• Canal Cruises provide a 40‑minute his‑ torically narrated tour or private charter of the James River and Kanawha Canal along Rich‑ mondʼs Historic Canal Walk. The covered boats

and accommodate up to 38 passengers and depart on the hour from the Turning Basin, be‑ tween 14th and Dock Streets on Virginia Street. Fun Fact: Richmondʼs canal system first started in 1789 after George Washington lob‑

DOMINION RIVERROCK RETURNS

bied the General Assembly to proceed with his vision of a canal and turnpike system that would connect the harbors of the east to the trade and market opportunities west, all the way to the Rocky Mountains.

DOMINIONRIVERROCK.COM

In its second year, the Dominion Riverrock event is bigger than be‑

music...a Mud Run...and an acrobatic freestyle bike competition. On

fore, with more music, spectator sports and exhibits. This year, Sports

Saturday, athletes from around the region square off in high‑adren‑

Backers and Venture Richmond are teaming up to bring the commu‑

aline activities both in and around the river̶like the James River

nity a unique mix of sports, music and fun, set against the backdrop

Scramble trail run, mountain biking, kayaking and much more. Hereʼs

of Richmondʼs downtown riverfront. It all starts on Friday with live

a breakdown of the events and how you can get involved.

RUNNING EVENTS (register online) Filthy 5k Mud Run Friday, May 14 Get down and dirty with your friends and family for this 5k race across Richmondʼs Belle Isle. Throughout the course, participants plow through several unique obstacles and into a mud pit just before crossing the finish line on Brownʼs Island.

Freestyle “Best Trick” Saturday, May 15 Freeriders challenge the laws of gravity as they throw 360 tailwhips and backflips in this best trick contest.

James River Scramble 10k Saturday, May 15 This one of a kind off‑road trail run features steep climbs, rock hopping, and magnificent river views. It is open to all participants who are up for a challenge.

Urban Assault Mountain Bike Race Saturday, May 15 Competitors can choose between the 8‑mile or 15‑mile loop of the famous James River Park trails, considered one of the most technically challenging urban trail systems in the country.

The mountain bike course includes steep up hill and downhill single track trails, stairs over railroad tracks, tunnels, bridges, creek cross‑ ings and many other natural obstacles.

BIKING EVENTS Freestyle “Slopestyle” Friday, May 14 World‑class riders compete on a challenging course designed by one of the pros, Jeff Lenosky. Scoring is based on a combination of speed and quality of jumps. There will be qualifying and a final round.

KAYAKING EVENTS Red Bull Canal Crashers Friday, May 14 and Saturday, May 15 New this year, kayakers will launch them‑ selves down a ramp and perform backflips and spins while trying to land upright in the canal. The qualifying round will take place on Friday and finals will follow on Saturday.

1 2 | SBQnow.com

Boatercross Saturday, May 15 Heats of four kayaks will race head to head down the James Riverʼs turbulent Brownʼs Is‑ land rapid. The top two boats advance to the next round. In the end, the final four com‑ petitors will duke it out in the championship round of Boatercross.

ULTIMATE AIR DOG EVENTS Catch It! Friday, May 14 Canines go paws to the wall to prove who is top dog! In the Fetch It! competition, dogs run down a dock and fly into a 25‑foot pool chas‑ ing after a suspended bumper. Two jumps for each dog are judged by distance, and the dog

DOMINION RIVERROCK

SPECTATOR HEAVEN During the two‑day festival cel‑ ebrating Richmondʼs active river life, there are lots of ath‑ letic events to participate in, but thatʼs not all. The planning committee intentionally pro‑ vided plenty of spectator activ‑ ities so you donʼt have participate in an event to enjoy everything that will be going on. In fact, everyone enjoys some good music and with two big acts like Grace Potter and the Nocturnals and the Robert Randolph and the Family Band, itʼs going to be rocking.

Twenty‑six‑year‑old multi‑in‑ strumentalist Grace Potter heads the Vermont‑based, bluesy and soulful rock outfit Grace Potter and The Noctur‑ nals, who are set to play Friday night at 8:30 p.m. following performances by local Rich‑ mond opening acts. On Satur‑ day night, Robert Randolph & the Family Band, a funk and soul group fronted by the pedal steel guitarist Robert Randolph, will take the stage at 9 p.m.

must catch or knock off the bumper to qualify.

Finals will be held on Friday.

Fetch It! Saturday, May 15 Canines go paws to the wall to prove who is top dog! In the Fetch It! competition, dogs run down a dock and fly into a 25‑foot pool chasing after a suspended bumper. Two jumps for each dog are judged by distance, and the dog must catch or knock off the bumper to qualify. Finals will be held on Sat‑ urday.

Ultimate Air Saturday, May 15 Manʼs best friends will launch themselves down a runway into a 25‑foot pool trying to get as much air as possible. No fetching skills needed in this event. There will be qualifying rounds on Friday and Saturday. Finals will be on Saturday.

“We are thrilled to host such amazing musical talent at this yearʼs festival,” says Dominion Riverrock Co‑Founder Jeff Fitch. “We went after both of these acts specifically because we believe they capture the spirit of Domin‑ ion Riverrock and will really round out this outdoor sports and river life celebration.”

GET THE PICTURE In addition to lots of fun events and great music, thereʼs a photo contest that anyone can enter, from beginner to professional. All you have to do is register online at www.do‑ minionriverrock.com and youʼre in! The photo is only limited by your imagination. It can be of a personality at the event, a competition, a venue, whatever inspires you. A panel of judges will be looking for the one overall image that captures the spirit of Dominion Riverrock. Cash prizes beginning at $500 will be awarded to first, second and third place contestants. The winning photos will also be featured in SBQ magazine and displayed on the Dominion Riverrock website.

ANTHEM STRIDE THROUGH TIME You know how it is. When you live in or near a city that tourists flock to, most of the attractions are ones you have probably not even been to. We are often more likely to feel we have to travel to see interesting places.

Well, nowʼs your chance to bone up on Richmondʼs history while getting in a little physical activity along the way. The 2nd annual Anthem Stride Through Time is coming up on June 5. This event show‑ cases Richmondʼs abundance of historic sites during a 10k walk through the city.

The walk starts at the American Civil War Center on Tredegar Street. From there youʼll travel through nine historic districts in downtown Richmond, past numerous museums, historic sites and monuments, over cobblestone and brick. Antique cars, historical figures and authentic architec‑ ture will bring 400 years of history to life, all while you enjoy a fantastic workout.

Many museums along the route will be open for free during the walk. Live music will keep you entertained throughout your journey.

Some of the sites you'll be passing are the Black His‑ tory Museum & Cultural Center of Virginia, the Edgar Allen Poe Museum, Richmond Cen‑ terStage, St. Johnʼs Church, and the Vir‑ ginia Holocaust Museum. Once you circle back to the finish line, you can join in the festival with live music, food and drinks!

In addition to the 6.2 miles of physical ac‑ tivity, you also get free admission to many cultural and historical attractions along the route. But be careful, you just might learn something!

SBQnow.com | 1 3

Embracing what may be Richmondʼs most notable natural resource area kayak enthu‑ siasts celebrate the versatility, challenge, and sheer pleasure of paddling on the James River.

“The James River has great features for people of different skill sets at a wide vari‑ ety of levels,” offering everything from flat water to Class IV rapids, remarks Chris Hull, who presides over the James River Outdoor Coalition (JROC).

According to Hull, who has paddled wa‑ terways in a variety of North American locales

1 4 | SBQnow.com

since 1981, the James River provides an ex‑ ceptional kayaking experience largely be‑ cause it is fed naturally, not by dam release systems or seasonal snowmelt. “What is nice is that the James is always running, day and night, 365 days a year,” he explains.

Greg Velzy, who has instructed white‑ water canoeing and kayaking since 1991 and currently acts as director of paddling instruc‑ tion for Chesterfield County Parks and Recre‑ ation, also lauds the paddling benefits of the James Riverʼs natural flow. Its water remains warmer than dam‑fed rivers, Velzy explains,

BY ANIKA IMAJO

and is characterized by regular fluctuations in levels and variations in current speed which present a broad range of challenges, all con‑ veniently located in an urban environment.

“Thatʼs the beauty of kayaking, whether itʼs the white water you want or the flat water you want...Richmond has it all,” says Velzy, pointing out that people of all ages and all abilities can find James River routes appropriate for their skills. Velzy cautions, however that, while the flat water provides a relatively safe environment for inexperi‑ enced paddlers, navigating the white water

PHOTOS COURTESY OF PASSAGES ADVENTURE CAMP

PADDLING THE JAMES

requires sound training.

One local resource for those seeking to either acquire or employ such training is Riverside Outfitters, which offers kayak rentals and guided trips for beginning, inter‑ mediate, and advanced paddlers. According to General Manager Philip Tate, Riverside Outfitters initiates novices with kayaking trips through flat water, and then graduates them to more challenges routes with Class I and II rapids. Paddling on Class III and IV rapids re‑ quires additional training, he advises.

Tate estimates that about half of River‑ side Outfittersʼ customers are tourists who are drawn to the areaʼs impressive rapids, saying,

“A lot of people donʼt know that Richmond has Class IV rapids and, at the right level, you can get Class IV rapids.” He also notes a re‑ cent increase in local customers, which he at‑ tributes to the “staycation” trend that has accompanied the economic climate.

FAMILY FUN Families with aspiring paddlers between the ages of 5 and 17 may test the waters through Peak Experiencesʼ Passages Adventure Camp program. Based on Belle Isle and offering half‑day, full‑day, and some overnight ses‑ sions, Passages Adventure Camp provides the gear, training, and guidance for campers

to ease their way into more challenging kayaking adventures.

“Richmond has always had a hard‑core kayaking community and we love contribut‑ ing future generations of talented boaters,” says Kevin Tobin, one of the owners of Peak Experiences, who counts a National Geo‑ graphic Adventurer of the Year among the campʼs alums.

Encouraging the uninitiated to get in‑ volved in paddling, Tobin remarks, “The James River is the ultimate amusement park.

It simply takes the right gear, the right in‑ struction and the right plan to have the ride of your life.”

SBQnow.com | 1 5

OPEN TO EVERYONE

T HANKS TO THE SUCCESS OF SO MANY OUTDOOR EVENTS , FESTIVALS , AND RACES , R ICHMOND HAS BECOME WELL ‑ KNOWN FOR ITS ACTIVE LIFESTYLE . A ND WHILE THAT ʼ S GREAT FOR RESIDENTS AND VISITORS , IT MEANS RESOURCES HAVE TO BE CONTINUALLY IMPROVED TO KEEP PACE WITH THE NEEDS OF PEOPLE LOOKING FOR RECREATION FACILITIES .

F

treme bikers, because it was in bad shape. We now have a trail system that can be used by everyone.”

orest Hill Park has been a regional destination since its dedication as a park in the mid-1900s. Today, the park boasts a great mix of human and natural history, cultural attractions, and adventure recreation along the ancestral banks of Reedy Creek.

Thanks to volunteer groups like M.O.R.E. (Mid-Atlantic Off-road Enthusiasts) this dual-direction, multi-use trail system now joins with the other trails in the James River Park system to create 31 miles of connected trails.

According to Burrell, the park was able to mitigate erosion and reclaim old, unsustainable trail corridors with native vegetation.

“We’ve seen a marked increase in trail usage already, and the trails now function for a large swath of the athletic community.”

Recently the City of Richmond Parks and Recreation Department, the Friends of the Park, the community and various volunteer groups helped make improvements to the Stone House and Reedy Creek Lake, and also started a popular Farmers Market.

The only thing left was the single-track trails that were built in 2004 with little understanding of sustainability and future user demand. A renovation project spearheaded by Nathan Burrell, the trails manager for the city, has resulted in the completion of an entirely updated trail system for Forest Hill Park that was just finished in April. This means the trails on the east

1 6 | SBQnow.com

Burrell

and west sides of the park now create an environmentally, socially, and managerially sustainable loop.

Burrell, who has been with the parks and recreation department for seven years, says,“The previous trail system was only functional for an elite group, a few ex-

Completion of this ambitious project comes just in time for warm weather and crowds of Richmonders ready to get outside and on the move. With riverside events like the duathlon, XTERRA, and Dominion Riverrock, these trails will no doubt get the use and enjoyment that they were designed for.

“We’ve seen a marked increase in trail usage already, and the trails now function for a large swath of the athletic community.”

SBQnow.com | 1 7

SPORTSQUEST

Governor Bob McDonnell [third from left] joined a crowd of about 150 people for the March 10th groundbreaking for the SportsQuest Campus.

LOCAL F ITNESS FACILITY SEEKS TO MEET THE DEMANDS OF THE R EGIONS G ROWING ATHLETIC C OMMUNITY

T

he Richmond area continues to gain recognition as a physically fit region, and as the demand grows so do the events and facilities.

Dominion Riverrock, Ukrop’s Monument Avenue 10K, and the Suntrust Richmond Marathon are just a few of the local activities that have seen a huge increase in participation. Fitness facilities like health clubs, parks and outdoor fields continue to grow and thrive.

Burton SportsQuest is a sports and family entertainment “campus” that has made big news in recent months for its ambitious growth plans and goal of being a destination for families in Chesterfield and all around the Richmond area. Dr. Steve Burton is the CEO and Chairman and obviously the fuel that’s propelling this fitness center to 1 8 | SBQnow.com

fruition. So, why here and why now? “I actually went to 6th through 12th grade here, and that helped my appreciation for the region and that this would be a good fit,” says Burton. “I came back to the area in 1991 and have been here since.”

One of the key benefits of having a sports facility like this being located in the Richmond area is exactly that—location. As Burton says, the Richmond area is within a one-day car ride for 50% of the U.S. population.

No wonder so many athletes and spectators flock to this area.

One of the goals of SportsQuest is to combine sports participation with view-

BY DAVE SMITHERMAN

ing opportunities. Burton says, “People who are interested in fitness enjoy participating in sports more than viewing sports, and people who are active specifically enjoy watching their particular sport. So we are going to broaden the number of sports that people can participate in and watch in the Richmond area.” The end result is cultivating a community that encourages and celebrates active lifestyles.

But what motivates Dr. Burton? “A big part of my personal motivation is to increase the engagement and use of adults in active recreation and sports programming. As we grow older, it’s a lot easier to maintain fitness and heath when you can center it around a sport. It’s a lot more social and engaging. The benefits can be better.”

To that end, SportsQuest has a proposed plan that takes the more is more approach. This sports and family enter-

Plan for SportsQuest East Campus

tainment facility will be located on a 250-acre campus at the intersection of Route 288 and Powhite Parkway. Upon completion, it will provide sports programming for recreational enjoyment, youth development, and high-performance athletes in 20 Olympic amateur sports. The events will range from ice skating to cycling to volleyball.The Richmond Revolution arena football team has plans to move their games from the Arthur Ashe Center to SportsQuest once it’s available.

So when can we lace up our skates or tackle the fitness room? Well, that de-

pends on what you’re interested in. The campus is divided into sections and they will be opening in stages. Portions of the east side are scheduled to open as soon as fall of 2010.The west side will begin its rollout in the spring of 2011 and will eventually feature the fitness center, ice plex, acquatics center, and family entertainment center.

Another key benefit for the region besides having another activity-related outlet for residents is job creation. Construction and other employment opportunities are likely one of the main factors Governor Bob McDonnell made an ap-

pearance at the groundbreaking ceremony in March.

So whether it’s a new athletic event in the area, a new chain of health clubs, or a unique fitness center, there’s no denying that it’s all being done to meet the needs of a community that is on the move. And no matter how you look at it, that’s good for residents and visitors to the Richmond region.

SBQnow.com | 1 9

HEAD GAMES

ASK A ROOM FULL OF ATHLETES ̶FROM ELITE SUPER ‑ HEROES TO THE AVERAGE JOE̶THE SECRET TO TOP SPORT PERFORMANCE AND YOUʼLL GET A BARRAGE OF DIFFERENT ANSWERS . L ISTEN CLOSELY, HOWEVER , AND YOU ʼ RE LIKELY TO HEAR ONE COMMON THEME : R AMP UP YOUR MENTAL GAME .

BY PAUL SPICER

B

ut here’s the rub, while almost everyone recognizes that the psychology of sport is key to success, only a handful of us actually know what mental skills to practice or how to practice them. That’s where Dana Blackmer, Ph.D., CC-AASP comes into play. Blackmer, founder of the sport psychology consulting business, The Extra Gear, is one of the Commonwealth’s only consultants certified by the Association for Applied Sport Psychology.

With over twenty years experience in clinical psychology, Blackmer began to note a growing need for sports psychology in Greater Richmond for ath-

who range from teens preparing for college sports to Masters-level athletes recovering from injury.

“I see athletes from a wide variety of sports,” says Blackmer. “Right now I’m seeing a diver, a swimmer, a field hockey player, softball player, tennis player, and someone who runs track and field.”

By enlisting the help of a certified consultant, Blackmer says that athletes can acquire practical, research-based mental training techniques. “There are no magic bullets,” he explains, “no empty promises or one-size-fits-all training plans.” Instead, Blackmer utilizes pragmatic mental training tactics

area a library of free videos, training articles, 4-week training plans (on his web site and on YouTube), and newsletters to improve mental toughness.

“Like physical skills, mental abilities are determined from a combination of what you are born with and what you do with your abilities,” says Blackmer.“While some athletes may naturally have greater focus self-confidence, all athletes can improve on their mental abilities with practice.”

Got Motivation?

Here are Dr. Blackmerʼs Quick Tips: Set Goals Write down your ultimate goals for this season, and then list all the things you have to do now to reach them. Post your list on the refrigerator or bathroom mirror.

Remember Your Passion Think hard about why you compete, what you love about it, what really gets you psy‑ ched up. Get as vivid an image of this in your head as you can and call it up anytime you need a little push to go out and train.

PHOTOS: COURTESY OF EXTRA GEAR

Blackmer offers a library of free videos, training articles, and 4‑week training plans.

letes at all stages of the game. “There are two general misunderstandings about sport psychology,” explains Blackmer.“First, this is not about working with crazy athletes. And second, sport psychology is not just for elite or pro athletes.”

Blackmer, who is also an adjunct faculty member at Virginia Commonwealth University’s Sport Leadership Center, has stayed at the forefront of sports psychology in our area by giving clinics on mental skills for peak sport performance, serving as a certified USA Cycling coach, and assisting athletes 2 0 | SBQnow.com

that can quickly be applied to any sport at any level.

“A good consultant,” says Blackmer, “always uses scientifically-tested training procedures such as goal-setting, thought control strategies, imagery, and intensity regulation techniques.”

As for the end result, Blackmer says “athletes can learn to sharpen their concentration, strengthen their motivation, excel under pressure, and overcome setbacks.”

In order to increase the overall understanding of sport psychology Blackmer is offering the Richmond

Get A Partner Itʼs more difficult to miss a training session if youʼve planned to train with someone else. Get a training partner or do group training to keep one another motivated.

Sing A Song Music can be very motivating. Find a high‑ octane song that gets your heart pound‑ ing, and then set your alarm to play the song in the morning to get you pumped up when youʼre feeling flat.

Think Positive Think of an inspiring phrase that goes along with your music and the image you created that represents your passion about your sport. Repeat this phrase to yourself whenever the couch looks more inviting than the gym.

“Like physical skills, mental abilities are determined from a combination of what you are born with and what you do with your abilities.�

SBQnow.com | 2 1

VOLLEY DELUXE

THIS JANUARY, THE RICHMOND VOLLEYBALL CLUB CELEBRATED THE OPENING OF ITS BRAND ‑ NEW STATE ‑ OF ‑ THE ‑ ART FACILITY AT THE FORMER B ROWN D IS ‑ TRIBUTING WAREHOUSE / OFFICE BUILDING LOCATED ON B YRDHILL R OAD . T HIS ALLOWED THE RVC TO MOVE FROM ITS MUCH SMALLER LOCATIONS TO A ONE LOCATION CONSISTING OF 73,000‑SQUARE FOOT AND 12 VOLLEYBALL COURTS.

PHOTOS: CHRIS OWENS

R

VC had been looking for the right opportunity to expand for many years. Board President, Linda Shelton, said they finally realized their vision “to be one of the outstanding amateur volleyball programs in the country.”

With over 2,500 members, RVC hasn’t been able to meet the full demand of the Richmond area. “Our plan to put 12 courts under one roof allows us to expand both our adult and junior programs. We don’t want to turn anyone away, and now we hope we won’t have to,” said Executive Director, Darcy Carroll.

Program Development Director, Skip Weston, commented, “Our new program is a huge asset to the area’s high school players. I fully expect to expand the pro2 2 | SBQnow.com

gram to more athletes and create more opportunities to showcase our great talent to college recruiters from around the country.”

Over 150 former junior players have gone on to play collegiate volleyball at schools including, Penn State, Long Beach State, University of Virginia, UNCGreensboro, Florida State, George Mason University, Pepperdine, and more.

Currently, RVC hosts 15 junior’s tournaments per year. These tournaments have a significant impact on the local economy as they bring in teams from different regions in the nation.

One of their larger tournaments, The Monument City Classic, was recently estimated to have generated over $3 million in revenue for Richmond-area merchants.

Over 150 former junior players have gone on to play collegiate volleyball.

Now infesting the

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This summer, George Mason and Phi Kappa Phi alumni Jason Faulkner will be joining the cross‑country trek.

PHOTOS: CHRIS OWENS

FOR PEOPLE WITH DISABILITIES .

BY

NATHAN WOOD

SBQnow.com | 2 5

P

hi Kappa Phi fraternity founded Push America in 1977 to mobilize their members and enhance the quality of life for people with disabilities. They do this by spreading the message of acceptance, constructing accessible environments, and perhaps most successfully, cycling. Cycling events hosted by Push America raise substantial funds for their cause, but it is the cross-country Journey of Hope event that has raised over $500,000 every summer.

This summer, George Mason and Phi Kappa Phi alumni Jason Faulkner will be joining that cross-country trek.

“We spend June 9th to August 14th traveling 4,000 miles from San Francisco to Washington, D.C.,” Faulkner says. “And in each city we will have a friendship visit.”

“We put on a show for younger kids on how they can interact with other kids with disabilities.”

The friendship visit is the heart of the ride. As the three teams of cyclist travel across thirty states, they stop and meet with children who have disabilities. During these visits, they have dinner with the kids, go bowling, or just hang out. The cyclists even find time to stop at local schools.“We put on a show for younger kids on how they can interact with other kids with disabilities,” says Faulkner.

For Push America, the ride promotes a greater understanding of those with disabilities, but for Faulkner it is so much more.“I’ve wanted to do the Journey of Hope since I was an undergraduate, but at the time I wasn’t able and I truly regretted not going.” Five years ago, Faulkner was able to participate in Gear Up Floriday—a three-week journey hosted by Push America that he described as the greatest three weeks of his life. Thanks to Phi Kappa Phi and Push America, Faulkner devotes himself to working with kids with disabilities and he is honored to finally have to chance participate in the Journey of Hope.

To see how you can support Jason Faulkner in his personal goal, visit pushamerica.org and click donate.

2 6 | SBQnow.com

KICKBALL FEVER HITS RVA T HERE

I WALK TOWARDS THE FIELDS LOCATED BEHIND B YRD M IDDLE S CHOOL ON T HURSDAY A PRIL 8 TH . T HERE ARE HUDDLES OF W ORLD A DULT K ICKBALL A SSOCIATION (WAKA) KICKBALL TEAMS STANDING AND SITTING IN THE GRASS , AND SUP ‑ IS THE SMELL OF FRESHLY CUT GRASS IN THE AIR AS

PORTIVE FRIENDS DOT THE FRINGES OF THE FIELD ON A WARM BUT OVERCAST WEEKDAY AFTERNOON .

PHOTOS: ELLIOT CRANE

T

hese kickballers are committed.

No rainstorm will keep them from the fun and community they experience in the WAKA kickball league here in Richmond. Even with dark skies overhead, the game goes on.

The league is committed to fun, health, and community.

WAKA is an organization in existence for 12 years now. It began in the Washington D.C./ Northern Virginia area, and continued in popularity until there are now WAKA kickball leagues as far as England.

One of the things that draws people to WAKA is the fun community atmosphere that the league creates.Three-year league veteran Mike “Bush” Bushmeier says that staying playful and young at heart was imperative to surviving the stress of the work week.

“Every Thursday we wake up and we know we’re gonna play kickball and we’re going to see all of our friends. We see each other on the weekends too. But Thursday is our day to go out and play a game with each other.” he adds.

Part of Thursday nights activities in-

BY

clude after-game hangouts at local restaurants. Asked how he stays fit and healthy while eating out after games, Bushmeier says that in addition to play-

ELLIOT CRANE

seasons, says that the league has been able to raise $1000 to $2000 to help charities such as Comfort Zone Camp or Richmond Casa. One of the cre-

One of the things that draws people to WAKA is the fun community atmosphere that the league creates. ing kickball with WAKA he also works out during the week and trains for marathons as well. “I try to stay active all throughout the week.”

According to Scott Coston and Bushmeier, WAKA is committed to not only fun and staying fit but also giving back to the community.

Coston explains that during each season the WAKA leagues will raise funds to help benefit charities in the Richmond area.

Bushmeier, who has been on the board of directors for the past few

ative ways the board has developed to raise money for charities is collecting donations in a fundraising game they call “Penny Wars”—where teams collect change from teammates, parents, and friends throughout the week. As they collect coins in the penny wars jar, points are attributed for pennies.

For more information go to www.kickball.com. for a listing of the leagues. Also check out WAKA on Facebook and Twitter to get up-to-date weekto-week info on the fun and action.

SBQnow.com | 2 7

Law and Marchalʼs practice covers all aspects of active living.

AN ACTIVE UNDERSTANDING DR. MATTHEW MARCHAL

IS AN AVID MOUNTAIN BIKER, RUNS MARATHONS, AND

CAN BE SEEN VOLUNTEERING AT LOCAL DUATHLONS.

DR. BRETT LAW,

REALIZE THE TRAINING THAT PEOPLE WITH AN ACTIVE

LIFESTYLE GO THROUGH.

T

hey’re also aware of the demands that training puts on an active patient’s body. Understanding an active body is standard for specialists like physical therapists and chiropractors—but Marchal and Law are neither.

2 8 | SBQnow.com

BY

In truth, they are both general practitioners. Together, they run Altius—a family practice set up to take care of anyone with an active lifestyle.

As a primary care doctor, Marchal sees his patients for a wide range of injuries, but as someone who shares an

NATHAN WOOD

active life he can relate to his patients.

“There is no way to appreciate what people go through in pursuit of their passion unless you share that passion as well,” Marchal says.

Passion is one thing the doctors of Altius have. Both Dr. Marchal and Dr. Law

PHOTOS: CHRIS OWENS

NER,

HE AND HIS BUSINESS PART‑

Participating in sports has helped the doctors with their evaluations of patientsʼ injuries.

have been competing in cycling and running events since they moved to Richmond.

Participating in sporting events has always been common for the pair, and they both take time to offer their medical services at these events. Marchal enjoys providing care at the Dominon Riverrock celebration and the duathlon because it gives him a sense of community. “When we show up at local races, we can check and see how one

of our patient’s asthma is doing, and how another one’s son’s strep throat is coming along.”

While the doctors are not specialized in sports-related injures, participating in these events has given them the opportunity to know how major damage can result from a repeatedly incorrect action.

Marchal states that as a doctor, “unless you take time to listen and understand the training, the equipment,

and the physical demands, it is hard to determine where the injury cascade started.”

However, Marchal says that he alone cannot cater to the needs of every patient. “Keeping people healthy is a team effort,” he says. “Fortunately the Richmond community also has many other excellent physical therapists, massage therapists, chiropractors, and orthopedists that help us get our patients back to their activity again.”

SBQnow.com | 2 9

THE CALENDAR

May May 8 Capital to Capital Bike Ride May 14-15 Dominion Riverrock May 21-23 Swift Creek Lacrosse Summer Slam Tournament

June June 4-5 VHSL AAA State Outdoor Track & Field Championships Sports Backers Stadium June 5 Anthem Stride Through Time 10k June 12 Rocketts Landing Sprints Regatta June 17 Connects Federal Credit Union Corporate 4 Miler June 20 XTERRA East Championship

Page through all virtual issues on the web. + 6 SURE‑FIRE TIPS FOR KEEPING YOUR FITNESS RESOLUTION | PEDAL POWER 2010

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HOW MUCH OXYGEN CAN YOU USE? | 13 RACE FUEL FOODS

Bodybuider Howard Townsend Strives for

ʻTHE GREEK PHYSIQUEʼ PAGE 26

NBC 12ʼs

Tracy Lynn

24

Exercise enthusiast PEPPER WILSON demonstrates indoor routines that can be done at home or in the gym.

PAGES OF COURSE MAPS PAST WINNERS COSTUMES RACE DAY RESOURCES PARTY STOPS & PERFORMERS

HER

Official Program

5

Top marathon athlete

TIPS, SCHEDULE & RESOURCES PAGE 9

FAVORITE FITNESS TIPS

JASON SCHOENER trains for the McDonaldʼs Half Marathon.

Advanced Team Prepares for 10K

PAGE 10

FIRST MARKET MILE KIDS RUN PAGE 18

PAGE 23

PAGE 30

+

STANLEY MOREIRAʼS AMAZING STORY OF

TWEETS, TAGS & SHEER DETERMINATION

Richard Nelson COACHES 10k TRAINING TEAMS

PAGE 33

+ Know Your HRM

PAGE 14

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

+ BIKES @ NIGHT

7 STEPS

Toward Improving Your Race Performance PAGE 15

TEKTONICS DESIGN GROUPʼs

SEAN CUSACK

Innovative Caelifera Bike

Asks, ʻAre you ready for a duathlon?ʼ

PAGE 24

PAGE 25

SWIMMING TO FITNESS | TRAINING TABLE: MAKE A SPLASH!

Whit Styles FOCUSES ON FEMALE FITNESS PAGE 28

DOMINION RIVERROCK: ULTIMATE AIR DOGS + FILTHY 5K MUD RUN + JAMES RIVER SCRAMBLE 10K

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

Antoinette Essa

Grandison Burnside & THE TRIGIRLS

PUMPS IT UP AT BRYAN PARK

GET MOTIVATED

PAGE 22

PATRICK MCGLADE: CROSS COUNTRY FOR A CAUSE

PAGE 12

-B-

BALL

FREEFOR-ALL! U.S. ARMY 3 ON 3 SUMMER HOOPS

EXTREME Justin Norris works out at the James River State Park.

PAGE 25

Will Frischkorn

EXCELS IN THE

PAGE 10

TOUR DE FRANCE PAGE 10

Jennifer Gardner

MOTIVATES THE MASSES PAGE 10

Ro Gammon TAKES ON

MCDONALDʼS HALF MARATHON PAGE 28

WORLD-CLASS MOUNTAIN BIKE CHAMPION JEFF LENOSKY WOWS THE CROWDS AT DOMINION RIVERROCK PAGE 12

USA TRIATHLON DUATHLON NATIONAL CHAMPIONSHIP

PAGE 24

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JUNE JU UNE 5, 20 2010 010 Anthem An nthem S Stride tridde TThrough hrough h TTime ime showcases Richmond’s showcases Richm mond’s treasuree trove of historic historric sites in a 10k 10k walk. You’ll You’ll encounter e surprises including cars, interpreters, surp prises around eeach ach turn, includ ding antique car rs, costumed int terpreters, and live music.

It’ss history and fitness It’ h fitn ness all rolled into innto one.

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Anthem An them Blu Bluee Cr Cross oss an andd Blue Blue Shie Shield ld iss th thee tr trade ade nname ame of of Anthem Anthem Health Plans Plans of of Virginia, Virginiaa, Inc. Inc. An independent independent licensee licensee of of the the Blue Blue Cross Crross and annd Blue Blue Shield Shield Association.

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