SBQ #9

+ BIKES @ NIGHT

SWIMMING TO FITNESS | TRAINING TABLE: MAKE A SPLASH!

Antoinette Essa PUMPS IT UP AT BRYAN PARK PAGE 22

-B-

BALL

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

Justin Norris works out at the James River State Park.

PAGE 25

PAGE 10

Ro Gammon TAKES ON

MCDONALD始S HALF MARATHON PAGE 28

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

july | august VOLUME 2 • ISSUE 5 • 2009 • NUMBER 9

INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 U.S. Army 3 on 3 Summer Hoops; A New Kind of Bike Ride in Richmond; Richmond Kickers Youth Soccer Club Unveils New, Massive Soccer Complex; The SunTrust Richmond Marathon: Itʼs Closer Than You Think!; Pedal Your Way to a Healthy Summer: Braden Govoni Cycles the Forest Hill Trail System; Making It Happen: Metropolitan Sports Backers Earn National Acclaim from Peer Associations; ʻGive Me Liberty or Give Me 13.1 Milesʼ

SBQ

Sports Backers Quarterly: Athletics, Recreation & Healthy Living

BODYSMART ..............................................................................8 TRAINING TABLE: Make a Splash!; Ask the Sports Medicine Physician: Hot Stuf̶Is it true that working out in hot weather will make me have ʼthin bloodʼ?

FEATURES B-Bal Free-for-All ....................................................................10 The U.S. Army 3 on 3 Summer Hoops event is coming up and that means former Randolph-Macon round ballers will be defending their championship in the hard fought menʼs elite division.

Lenosky Lands at Dominion Riverrock ....................................12 One standout at this yearsʼ first annual Dominon Riverrock festival among the many exciting and crowd-pleasing events was the breathtaking freestyle bike competition̶the course on Brownʼs Island designed by world-class mountain bike champion Jeff Lenosky.

TRAINER SPOTLIGHT: The Comeback Kid ..............................18 In March of 1981, Evan E. Settle, V was the passenger in a vehicle that was hit head-on by another car, leaving him in a coma for 11 days. When he awoke, he was diagnosed with a third-degree head injury.

Night Riders ............................................................................19 In the Richmond area, in addition to a group that conducts weekly rides, thereʼs a new event coming this August specifically for adventurous bikers who are ready for a nocturnal challenge.

Ice Ice Baby..............................................................................20 Local Richmonders Dmytri Overchuk and Stacey Carter are ice dancers competing for a chance to go to Nationals.

Out and About ........................................................................21 The heat is on! Summer is in full-swing. SBQ hit the streets̶make that the parks̶to see how people stay active. Their experiences might give you some ideas on healthy ways to get out of your workout rut, try something new or just have some fun in Richmond.

The Half Marathon Picks Up Steam ........................................28 Ro Gammon̶a history teacher at Powhatan High School, personal trainer at the Midlothian YMCA, and veteran marathon coach and runner̶has accepted the challenge of coordinating the training group for this event.

Swimming to Fitness .............................................................. 29 During the workday, attorney Courtney Moates Paulk practices law at Hirschler-Fleischer. Despite the demanding hours of her career, she devotes her free time to long-distance, open-water swimming.

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

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SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

JULY|AUGUST VOL. 2 ISSUE 5 NUMBER 9 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Contributing Writers Anne Flatin Tara Herman Jackie Holt Paula Inserra, PhD, RD Lauren Rinker Teresa Stadler, MD, FACSM Shawn Stadtler

Photography Tara Herman Heidi Hess David Parrish Lauren Rinker Shawn Stadtler

Advertising Addison Liming Debra Orlowski Shawn Stadtler

WWW.

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To Advertise in SBQ contact Dave Smitherman 804.355.1035 Office

dave@palaribooks.com 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).

All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited.

General comments, story suggestions and letters to the editor for publication consideration should be directed to

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SPORTS BACKERS QUARTERLY JULY|AUGUST 2009

J U M P S T A R T

A New Kind of Bike Ride in Richmond Article by Jackie Holt

T.J. Murrer at 2008 ʻs Hoops.

PHOTOS THIS PAGE: COURTESY OF SPORTS BACKERS

U.S. Army 3 on 3 Summer Hoops [July 25-26} Bring your game to Richmond 's biggest 3 on 3 basketball showcase and take part in the thrills of the U.S. Army 3 on 3 Summer Hoops tournament.

Teams of all ages & skill levels take their shot at being the best on their court. In between games, challenge your friends to dribbling and shooting competitions on the CarMax contest court. Throw in the Best Buy Slam Dunk contest, music, food and cool sponsor giveaways and you'll see why this event rocks!

[See related story ʻB-Ball Free-For-Allʼ on page 10.]

The Anthem Moonlight Ride, a firsttime event put on by Sports Backers, is modeled after the Moonlight Ramble in St. Louis, Missouri. The annual event in St. Louis draws in over 8,000 riders each year and takes them on a scenic tour of the city.

“We want the Moonlight Ride to be available to families,” said Sports Backers Communications Director Mike McCormick.

“It can be a special family night to go out and have a fun bike ride together.” The ride will begin and conclude at Sports Backers Stadium, and all participants are invited to a free concert at the stadium after the event.

The Anthem Moonlight Ride is a mixture of scenery and locales. “The route will take you through some of Richmond and Henricoʼs more interesting neighborhoods,” said McCormick.

There are two routes featured in the Anthem Moonlight Ride, an 8-mile route suitable for little legs and a 17-mile route. “The shorter route is great for families with younger kids who want to get

out for a fun summer evening bike ride,” said McCormick.

The event was strategically scheduled on August 8th in order to be as close to the full moon as possible. The moonlight not only provides safety to the riders at night, but it also adds a thrill aspect to the ride. The event will begin at 8:00 pm.

Within a few years, the Anthem Moonlight Ride is positioned to become just as large of an event as the Moonlight Ramble in St. Louis. “We think this event has broad appeal in our Richmond community. Families, groups of friends, and anyone who enjoys the free-wheeling fun of a summer bike ride will love the Anthem Moonlight Ride,” said McCormick.

“It can be a special family night to go out and have a fun bike ride together.”

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J U M P S T A R T

NEWS|EVENTS| RESOURCES

Richmond Kickers Youth Soccer Club Unveils New, Massive Soccer Complex

size sod fields, Ukrop Park looks to be the future of youth soccer.

Ukrop Park features a new turf system called EnviroGreen System, which is very environmentally friendly and dramatically cuts costs. The fields at Ukrop Park will be lit by Muscoʼs Light Structure Green, this sytem uses lighting that decreases energy consumption. Ukrop Park will also host other events in the

near future including University of Richmond Soccer games this fall. The Richmond Kickers pro team will also use Ukrop Park for training purposes. As well as being a soccer sportsplex, soon to be in development at Ukrop Park is a 50,000 ft. aquatics center. Club president, Rob Ukrop also hopes to open up Ukrop Park for community events in the near future.

“If you have a kid that wants to get into soccer at any age just for fun, or an advanced teenager that is considering going pro, this is the best place for them to be,” said Ukrop.

The Richmond Kickers Youth Soccer Club was formed in May of 2000 becoming the first soccer program of its kind in the country. The club offers its assistance to all levels with ages ranging from four years old to professional. With 980 kids, 800 being recreational players, the youth club continues to grow.

The marathon starts and finishes in downtown Richmond. The scenic, fast loop course takes in many of the cityʼs old neighborhoods.

The SunTrust Richmond Marathon: It’s Closer Than You Think!

[November14] The SunTrust Richmond Marathon is approaching fast! Why run Richmond? Itʼs the little things that add up. Course amenities, like junk food stops and wet washcloths. Friendly and courteous volunteers who treat you like more than just a bib number. Even an online registration system that doesnʼt hit you with extra fees to sign up. Itʼs what led Runnerʼs World to confirm what weʼve been saying all along: The SunTrust Richmond Marathon truly is “Americaʼs Friendliest Marathon”!

Pedal Your Way to a Healthy Summer: Braden Govoni Cycles the Forest Hill Trail System

Looking for a good way to get in shape while staying mentality stimulated during the dog days of summer? Look no further than biking.

Braden Govoni, owner of Carytown Bicycle Company, has been a cycling enthusiast since moving to Richmond in 1998. And just where does an accomplished cyclist like

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Braden like to bike? “The Forest Hill trail system is great for intermediate to advanced biking,” he says.

Located adjacent to the Forest Hill neighborhood off Forest Hill Avenue at 41st Street, the former site of the Forest Hill Amusement Park offers two trails, a lake, rocky structures, and picnic shelters. The mountain bike trails in James River and Forest Hill parks are considered by professional riders to be one of the best urban trail systems in the country. The trails are used as part of the Xterra course for both the running and mountain biking portions of the off-road triathlon.

According to Braden itʼs a good idea for beginners to join a club or an organization dedicated to cycling. That way, they have

by Shawn Stadtler

easy access to more experienced athletes when they have questions. Being in a group is also a great way to pick up pointers and tips from folks who are familiar with biking in the Richmond area. “When I first got into cycling, I went riding with people that were more experienced than I was, and they helped show me the way around.”

In addition to the sheer fun of cycling, there are physical benefits for people of all ages. Braden promotes riding a bike as a great workout for those who may not be into running, but still want a low-impact cardio exercise. “Richmond is a biking town,” he says. “I think that biking is a big part of Richmond life.” If youʼve been thinking about getting on a bike to meet your own fitness goals, this summer might be just the time to do it.

PHOTO: COURTESY OF BRADEN GOVONI

by Shawn Stadtler Starting this July, The Richmond Kickers Youth Soccer Club will debut their new massive soccer complex, Ukrop Park. With two full-size turf fields and four small-

MAKING IT HAPPEN: Metropolitan Sports Backers Earn National Acclaim from Peer Associations The Metropolitan Richmond Sports Backers recently received the National Association of Sports Commissionsʼ (NASC) 2009 Member of the Year Award for the second time in four years. One reason might be because participation in various sporting events in Richmond has grown year after year. And the popularity of these events draws people from all across the country, stimulating Richmondʼs economy through sports tourism. So what exactly does a sports commission do?

The primary mission of sports commissions across the country is to increase the amount of visitors to their region, explains Sports Backers Executive Director Jon Lugbill.

But for Sports Backers thereʼs the additional goal to showcase Richmondʼs history and culture through the use of the cityʼs landmarks while encouraging Richmonders to live a healthier lifestyle.

“We have training teams [for events] that motivate thousands of people to be more active,” says Lugbill. “We are very confident that weʼve moved the dial on high-active Richmonders. There are a lot more people running, walking, [and] biking because of our activities than there would have been.”

To promote this active lifestyle, Sports Backers has focused on utilizing Richmondʼs natural resources for sporting events. “Richmond has all these little pockets of discovery,” Lugbill says. “What weʼve been trying to do is understand what all those are and figure out what exact sporting events fit those things. And so we match a little bit [of] the community. We reflect it a little bit more than some of our counterparts.”

It is this mission to reflect Richmond through its sporting events that has drawn out-of-town visitors to popular activities such as the Ukropʼs Monument Avenue 10K, whether to participate or simply to support family or friends participating in the event. This unique approach of incorporating the city into the event may give

by Lauren Rinker

Sports Backers a competitive edge when it comes to recognition.

Like other sports commissions, Sports Backers bids on various sporting events to bring them to Richmond. But while some cities only bid on events, Sports Backers takes an aggressive approach by continually creating and refining activities unique to Richmond. In 2009 alone, Sports Backers has kicked off four new events: Dominion Riverrock, Anthem Stride Through Time, Anthem Moonlight Ride, and the Henricus Dauber Dash.

“There are very few groups that have the guts to be like us because we do so much that requires more skills than just bidding,” says Lugbill. “But weʼre becoming a model on a national level. Clevelandʼs really looking to us as they won the award last year. It was almost praise for us in a backward way because theyʼre creating their own events.”

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CUTTING-EDGE APPROACH According to the judges of the NASC Award, this cutting-edge approach to event creation is one of the ways a sports commission can stand out from the others across the country.

“Probably most impressive has been how much the Sports Backers have been able to accomplish based on the finances that they have available,” states Hill Carrow, CEO of Sports and Properties, Inc. and one of the judges of the NASC Member of the Year award. “They have really seemed able to achieve high levels of activity and high impact on the region. The frequency and effectiveness that the Sports Backers are able to achieve, [and] the very entrepreneurial nature of what the Sports Backers has been able to accomplish has been particularly outstanding.”

Rick Hatcher, another NASC judge, and President and CEO of the Lexington Area Sports Authority, agrees that Sports Backers stood out to him when selecting the Member of the Year because “a lot of [the judging] goes into the uniqueness of the events they created.”

Carrow also states that no other sports commission in the country has its own publication, and this characteristic signifies a strong leadership by venturing into different realms. “They are doing a great job,” he says.

What started in October 1991 as a small group of community leaders with the goal of creating a central entity in Richmond for sporting events has grown into a strong organization with solid ties to the Richmond community. Motivated staff members and dedicated volunteers have helped shaped the commission as a community effort to improve the well-being of Richmondʼs people through sports.

“Weʼve gone from a little bitty nonprofit to a very significant player in the quality of life and the economy of the Richmond area,” says Lugbill. With more events created this year and more visitors coming to the area, Richmond continues to lead the way in redefining how a city keeps active while using its unique landmarks and history to promote a healthy, fun way of life.

‘Give Me Liberty or Give Me 13.1 Miles’ August 29 Welcome to the Patrick Henry Half Marathon, a combined event of the Richmond Road Runners Club and the Sports Backers. Named for Hanover Countyʼs famous Colonial-era patriot, Patrick Henry, who proclaimed the Revolutionary Warʼs rallying cry, “give me

liberty or give me death,” the 13.1mile race starts and finishes in Poor Farm Park in Hanover County, traversing both rolling countryside and Ashlandʼs scenic railroad district.

The race location is 20 miles north of Richmond. All half marathon finishers receive a special technical race shirt and a custom finisherʼs medal at the finish line.

Entries are limited to the first 1,500 so donʼt miss being part of this unique race̶sign up today!

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HYDRATE THYSELF!

B O D Y S M A R T

Justin Norris cools o after a summer workout at the James River.

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TRAINING TABLE: MAKE A SPLASH! You might have heard the saying “We are mostly water” in fact, up to 75% of our body weight is made up of water. It is not surprising then that consuming adequate amounts of water is essential for maintaining health. According to the National Athletic Trainersʼ Association, no other nutritional intervention comes close to providing the performance-enhancing effects as staying well-hydrated does. Unlike other nutrients, we cannot store water, so it needs to be consumed in adequate amounts on a daily basis. Unfortunately, many of us go on day to day in a state of chronic dehydration.

This only gets worse in the summer and during exercise when we lose water as we sweat in order to cool our bodies. Some of the effects of mild dehydration can easily go unnoticed and include fatigue, impaired athletic performance, and cramps to name a few. The average person requires about 2-3 liters of water a day and this can increase in hot environments and with exercise. We can meet our requirements not only by drinking water, but by consuming other hydrating beverages. Keep in mind that itʼs best to stick with low-calorie, caffeine-free beverages. Sports drinks have the added benefit of replacing electrolytes. This mainly becomes necessary when exercising for long periods or in hot environments.

The calorie content of these beverages can vary so make sure to read the label and pay close attention to the number of servings per container. Foods can also provide our bodies with water, especially fruits and vegetables like grapes, melons and lettuce. Another important thing to remember is alcohol can rob the body of water, so if you drink alcohol, do so in moderation and match every alcoholic beverage with an extra glass of water. MAKE A SPLASH this summer by staying hydrated!

Tips for Staying Hydrated Every time you pass a water fountain, take a sip.

Each sip is about 1 oz.

Donʼt rely of thirst. By the time you feel thirsty you are already in a water deficit.

Drink a glass of water first thing in the morning.

Water is best, but flavored beverages can make it easier to stay hydrated. Avoid flavored beverages that have calories, caffeine or alcohol.

Carry a water bottle and sip on it all day.

Keep a glass of water by your bed.

Consume foods that contain lots of water like summer fruits and melons.

Drink a glass of water before each meal. We often interpret thirst and dehydration as being hungry and consume excess calories as a result.

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

Ask the Sports Medicine Physician: HOT STUFF 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 Rising temperatures require 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 temperatures, heat tolerance increases and the metabolic strain of exercise decreases.

During heat acclimation your blood volume increases.

This increase affects both the level of circulation cells and water in your blood vessels.

More water in the vessels allows for earlier, more perfuse sweating. So the conditioned athlete is drenched in sweat two minutes into a hot workout.

With more blood volume, you can increase blood flow to the skin, where it can get cooled. The cooler blood then

circulates deeper into the body and reduces your 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 exertion. Levels of stress hormones (like cortisol) will decrease too.

So yes, get out there a bit at a time. Do some “hot stuff” outdoor workouts and develop “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.

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B BALL

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THE U.S. ARMY 3 ON 3 SUMMER HOOPS EVENT IS COMING UP AND THAT MEANS FORMER RANDOLPHMACON ROUND BALLERS WILL BE DEFENDING THEIR CHAMPIONSHIP IN THE HARD FOUGHT MENʼS ELITE DIVISION. SBQ DECIDED TO TOSS A FEW QUESTIONS TO BUCK POROPATICH, JUSTIN “JUSTNICE” MOYER, AND RYAN STEIN, AND HEREʼS WHAT WE GOT BACK. LET THE TRASH TALK BEGIN!

FREE-FOR-ALL

“

The tournament is great for the community it brings old teammates, friends, and co-workers together for a fun filled weekend.

What are yo of the tou ur thoughts rnament?

Buck Poro Buck: The pa to I’ve lived w tich and Justin Moy what David urnament was ran b er, ith the past eautifully, an Stern is to 5 years in R whom the dK is to the Arm ichmond y 3 on 3 To NBA, Megan Silva roo urt Bergmann, who urnament. mmate fo was my ways laug r 4 years, was someth college Ryan: An h in a yo mond bud bout and kid with g we almates to g pportunity for coll o d ur Richie ege team- W et togethe s. I know th ra e d ay s is a e n ab s o lu te nd relive the glory h Yellow Jackets have y want revenge. ate to lose a lot of pri Bergmann bla s t. I k n . de and o h pion shir t ung the Elite Divisio w Ku rt in his room n Cham- W ha ti c in g fo r an th is to u rn d has been prac- th t do you think a to is can do fo a m e n t s in Ungerer g urnamen ave him a t like run for his c e S c o tt Buck: More r the community? ye a r. S p id money last than the R e rs lo o k ichmond B we don’t n o u t. Th e coming! e raves and Ja cke ts a re dream… ed a stadium. Just a hoop and a Justin: Mu ch like the R ya Army, the to was run li ke urnament n n: Bring people tog onviolent w ether in a array of div a well-oiled machin positive, ay. Can’t wa e isions it do it for the sl esn’t matte . With an contest. I he level of pla am dunk ard Rob H r what you y is, you ca arris, r Yello n st happen to be some o ill have fun.We just lo w Jacket, is signing another former ok out! f the best town and h up. Vince players in Carter ad an oppo rtunity to p some othe lay against Ju r great play ers. stin: “The to urnament munity it b How does rings old te is great for the comit feel to b ammates, fr co-w e the first 3on3 Su ien U.S. Army A orkers together for mmer H a fun filled ds, and o s o th champion ps Elite wee s? division ta e tournament grows ilers and h the surroun kend.

Buck: It wa otels will re sn’t about m participan ap the ben ding ree; it was ab the tears ts.” efits of the out seeing in my te ammates’ Bergmann e ye lo tournamen st 75 lbs in preparati s. Kurt Are you plan on for the a n t, that’s just nd defend ing on participatin th it took to g g again ing your ti et the job d e type of dedication B tle? uck: If defe one…and he did it. n d in g the title m the pavem Justin: Ob eans sl en vio ing charge t, diving for loose ba apping the compe usly it feels good, bu lls or taks, the tw titi great tourn on is gearing up fo e know please, thanks. n yes, put me dow n for 2 ra a begun and ment. Workouts hav nother e already R tr youts for yan: Do p fourth spo week. After e t begin nex beating U t You better ople in Wisconsin lik of R alum, ing Eric M e bring your we are hop aynor can ankle brac cheese? bring a tea for us to w e! m this yea hip up on. r Justin: Of course we a gave us gre Ryan: Bein at exposure re. The tournament g crowned in the com also liked the champ m the fact th ions with at people st unity. We can play st ill know w ill; we are n e ot washed up just yet.

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Y K

S O Article by Shawn Stadtler

LANDS AT

DOMINION RIVERROCK

One standout at this yearsʼ first annual Dominon Riverrock festival among the many exciting and crowd-pleasing events was the breathtaking freestyle bike competition̶the course on Brownʼs Island designed by world-class mountain bike champion Jeff Lenosky. Itʼs hard to believe that ̶for Lenosky̶the current world record holder for the bunnyhop (vertical leap with bike) at 45.5 inches and the athlete who has won a NORBA National Championship Medal every year since turning Pro in 1993, turning pro wasnʼt at the top of his career choices.

CONTINUED ON NEXT PAGE

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Lenosky: “The crowds [in Richmond] were incredible. It was great to see how many people turned out for the mountain bikes.�

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A

fter graduating from college with a bachelors’ degree in sports management, Jeff did a career 180 and became a professional free-ride and trials mountain bike rider.“Although I always enjoyed riding, doing it as a career was always a far-fetched idea,” Jeff said. “Growing up in New Jersey, professional biking isn’t usually one of the top career choices.”

Despite the fact that the chances of making it in the biking world are slim to none, Jeff turned pro in 1993 and hasn’t looked back since. And over the years, Jeff has taken the sport by storm, becoming one of the elite faces in the industry. Jeff has won three national championship trials, became the 2006 Teva Mountain Games Champion, and currently holds the world record for the bunny hop by doing a vertical leap with his mountain bike an astonishing 45.5 inches.

When Jeff is not on his bike he is promoting products manufactured by his many sponsors, as well as helping with the designing of some of their products. Like Richmond’s Dominion Riverrock, biking events all around the world have been designed and organized by Jeff, as well as a course in his own backyard for his eight-year-old son, Jack. “I constructed a course of all sorts for him with some jumps. He has really been getting into riding,” says Jeff.

So how did he like his experience in Richmond? “The crowds were incredible,” he says.“It was great to see how many people turned out for the mountain bikes.” Jeff still participates in competitions, doing roughly five a year.When he’s not on the road, Jeff bikes around his home in New Jersey with his wife Amy and his children Jack and Kaitlyn.

OVER 15,000 ATTENDED THE EVENT Dominion Riverrock brought over 15,000 very happy participants and spectators to Brown’s Island in the heart of downtown Richmond according to Jack Berry,Venture Richmond executive director. “If you were not there on Friday or Saturday you missed a remarkable experience on the riverfront.”

Organized as a partnership between Venture Richmond and Sports Backers, Dominion Riverrock kicked off on Friday, May 15 with the Filthy 5k Mud Run, the Ultimate Air dog jumping competition, the RVA Construction Freestyle Bike competition, and a free concert by nationally recognized rock band Rusted Root.

Jason Dowdy, 33, of Richmond, VA, won the men’s class in the inaugural Filthy 5k Mud Run with a time of 21 minutes 29 seconds. Ryan Webb, 21, of Mechanicsville, VA, was second (22:44) and Grayson Smith, 14, of Chester,VA, was third (22:57).

The women’s class was won by Amy Canada, 32, of Richmond, VA, with a time of 26:52. Emilie Raymond, 35, of Richmond, VA, was second in 27:06 and Kimberly Fitzgerald, 26, Richmond,VA, was third in 27:26. There were 652 finishers.

“Dogs, bikers, boaters, and trail runners CONTINUED ON NEXT PAGE

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DOMINION RIVERRROCK PHOTOS THIS PAGE AND PREVIOUS PAGE: SHAWN STADTLER; ULTIMATE AIR DOGS PHOTO: COURTESY OF SPORTS BACKERS

Novice Snaps Winning Photo at Dominion Riverrock FRAZIER PHOTO: DAVID PARRISH

WINNER

made the most of Richmond riverfront throughout the weekend at Dominion Riverrock,” said Jon Lugbill, Sports Backers executive director. “The Ultimate Air Dogs and the RVA Freestyle Bikes were the wow element and the band performances, especially Rusted Root on Friday night, were the heart of what we think is an unrivaled celebration of our river culture.”

Saturday’s events included the James River Scramble 10k trail run, the Urban Assault mountain bike race, the Jammin’ on the James kayak race, the Orvis Fly Casting Competition, a digital photo contest, free adventure tree climbing for the kids and sit-on-top kayaking, interactive demonstrations and $15 raft rides in downtown Richmond’s notorious class III-IV rapids. In addition, the Virginia Boat Club held the Rocketts Landing Sprints Regatta at Rocketts Landing.

Frazier on location.

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This yearʼs Dominion Riverrock event was captured perfectly through the lens of Marlene Frazier, who also nabbed firstplace in the eventʼs photography contest. Although a lifelong recreational shutterbug, due to her career in micro-

biology, Marlene spent most of her time looking through a microscope rather than a camera viewfinder, that is until she rediscovered her love of photography about a year ago.

“I began to research blogs and websites to absorb all that I

could [about photography],” she says. “In February, I found the Richmond Photography Meet Up Group, a group of local photo enthusiasts that plan 1-2 outings a month. This group really brought out my passion for the art, and gave me the confi-

dence to enroll in an online professional photography course.”

Her passion for creating captivating images is as clear as her vibrant photos. “It allows me to express myself in ways that I never thought possible. I have always loved looking at photos and regressing into them when I

needed to relax. You know, pretend I was at that beautiful beach or in that jeep touring the African jungle. Now I hope to take photos that others can regress into when they need to escape or find excitement.”

Indeed, Marlene captures that very sense of adventure in

her prize-winning photograph.

So what was her inspiration for the winning shot? “I was amazed by the skill and talent of the freestyle bikers, and I loved the way they seemed to be framed by the buildings of Richmond in the background,” she says. “I thought the Dominion

Riverrock event was amazing. I had a great time with my friends watching the events, though most of it was seen through the viewfinder of my camera. I canʼt wait for next yearʼs event.”

Article by Anne Flatin [Above Photo]: Rider in Frazierʼs winning shot is Clint McMahon.

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TRAINER SPOTLIGHT Settle: “If you are able to get outside, then get outside and stay active, because it will pay dividends in every aspect of your life.”

THE COMEBACK KID IN MARCH OF 1981, EVAN E. SETTLE, V WAS THE PASSENGER IN A VEHICLE THAT WAS HIT HEADON BY ANOTHER CAR, LEAVING HIM IN A COMA FOR 11 DAYS. WHEN HE AWOKE, HE WAS DIAGNOSED WITH A THIRD-DEGREE HEAD INJURY.

I

was temporarily paralyzed on the entire right side of my body, which caused total muscle loss,” says Evan. In addition, he could not walk, talk, support his body weight, or move his right side. He decided that this accident and the injuries suffered from it would not dictate his life.“I made a conscious deEvanʼs Summer cision to focus on my Workout Tips rehabilitation and re1. Running or walking the covery,” he says.

Vita-course at Byrd Park.

Evan was deter2. Jogging or hiking on the mined to have a caJames River Trail System. reer in physical 3. Biking on or off road. health and fitness.

He 4. Joining an adult sports attended VCU on an league. academic scholar5. Joining in one of the ship and received his Sweat fun runs, held every B.S. degree with an Sunday at 8 a.m., in addition emphasis in Sports they have informal biking Medicine and Rehaand jogging groups all bilitative Therapy. over town.

Over the years, Evan has worked as a Registered Rehabilitative Therapist, Personal Trainer, Assistant Fitness Director, Fitness Director, and now owner of his own studio.

He is a shining example of someone who truly lives his own philosophy.“The unavoidable truth is that there is no downside to exercise,” says Evan.“It improves everything you do, the way you see yourself, and the way others see you. Exercise makes you an active participant in your own destiny simply by extending the functional years of your life, as well as the options you have during your life.” Visit his website at: sweatllc.com.

18 | SBQnow.com

NIGHT RIDERS

Riders are always on the lookout for fun new ways to enjoy biking, and one trend that is gaining in popularity is night or moonlight rides. In the Richmond area, in addition to a group that conducts weekly rides, thereʼs a new event coming this August specifically for adventurous bikers who are ready for a nocturnal challenge.

Article and photos of ADC by Tara Herman

T

he Richmond Area Bicycling Association (RABA) hosts a weekly nighttime ride known as the Ashland Dinner Club Ride (ADC). Every Wednesday night at 7:00, RABA president Champe Burnley [shown in top photo: on left in yellow] and 8-15 other riders bike 10 miles from the Laurel Park Shopping Center in Henrico to a restaurant in Ashland. After dinner, the crew climbs back on their safety-filled, light-happy bikes and heads back.

At first it may not seem much different from any other bike ride, but this group has found a new sense of adventure in biking in the dark."[Night biking] really brings back the thrill of being a kid on a bike and inevitably puts a smile on everyone’s face,” says Burnley, a biker who has been riding seriously for 33 years. “I find rides I may have ridden a million times take on a completely different feel at night.”

And while it’s a fun, unique way to get some great exercise, safety is still a priority. "We make sure everyone has adequate lights and blinkies,” adds Burnley.

Safety goes beyond the old-school head-

light that might first come to mind.“We ask folks to make sure everything is in good working order and make sure they have extra batteries, lights, etc. We wear helmets, of course, and we ask people to wear bright, reflective clothing."

Last year Mike McCormick, Sports Backers Communications Director, participated in the St. Louis Moonlight Ramble, an annual event in St. Louis that draws in over 8,000 riders each year and takes them on a scenic tour of the city.

McCormick was inspired to start a community bike event for Richmonders, thus the first annual Anthem Moonlight Ride was born. “It can be a special family night to go out and have a fun bike ride together,” states McCormick. ”Families, groups of friends, and anyone who en-

joys the free-wheeling fun of a summer bike ride will love the Anthem Moonlight Ride.”

Far more than just a ride, the participants in the Anthem Moonlight Ride are invited to a free concert at Sports Backers Stadium after the event. And not just that, there will also be festivities before and after the ride with exhibitors, games, and a best bike costume award; riders are encouraged to decorate their bikes.

You can even add a chilly twist to night biking by riding along on the RABA Christmas Light Tour. "Participants decorate their bikes with lights and decorations and ride around town viewing many of the tacky Christmas decorations Richmond is known for," says Burney.

So if you’re up for biking with a twist, whether it’s with friends or family, you can join the RABA for one of its nighttime treks and sign up for the Anthem Moonlight Ride that takes place August 8th. Either way, you’re sure to pedal your way into a new experience, and you might make some new friends along the way.

SBQnow.com | 19

ICE ICE BABY

Article and photos by Tara Herman

SURE ITʼS HOT OUTSIDE, BUT THERE ARE COOL INDOOR EXERCISE OPTIONS

I

n the far west end lies Richmond’s deepest sporting secret, a thriving ice skating community. Local Richmonders Dmytri Overchuk and Stacey Carter are ice dancers competing for a chance to go to Nationals. For those unfamiliar with ice dancing, it is similar to pairs skating, but without the jumps or spins and they only do certain types of lifts. Instead, ice dancers focus on creating technical footwork and body movements that express dance on ice. In fact, many of the top singles skaters have their choreography created by ice dancers.

Dmytri and Stacey are senior-level ice dancers who have been skating together for one year, and they will be competing in the 2009 Eastern Sectional Championships in Spokane, Washington. From there, they hope to secure a spot in the U.S. Figure Skating National Competition.

Dmytri began skating in the Ukraine when he was 5 years old.“Skating is my 20 | SBQnow.com

oxygen, it is what I have done my whole life.” Beginning as a singles skater, he switched to ice dancing at age 16 because of knee injuries. Six years ago he came to the United States while touring with Disney on Ice. He placed 6th at the Ukraine National Championships and placed in the top 10 at the Eastern Sectional Championships in the United States in 2004 and 2005.

Stacey began skating at age 10, a little later than most of her competitors, but just 2 months into her competitive skating career she placed 1st and 3rd in singles regional competitions.“No one expected me to win because I hadn’t been skating that long and I was from North Carolina!” In 2002 she placed in the top 5 at the Lake Placid International Junior Ice Dancing Competition and 3rd in the Challenge Cup Ice Dancing Competition in 2003. After a small break she is back on the ice, and both she and Dmytri are more determined than ever to make their dream of going to Nationals a reality.

With the experienced coaching of Olga Mudrak, an international competitor and Junior World Champion, it is likely to happen. Olga has worked with two-time Olympian and World bronze medalist Slava Zagorodnyuk as well as ice dancing team Amanda Loyd and Ashley Divers, 2007 Nationals competitors and bronze medalist winners at Sectionals. “The main challenge for any team to overcome is to realize that I am not an individual,” says Mudrak.“We are a team and it doesn't matter how I feel today and what is going on in my mind.

I work with my partner and work for the two of us to become one. After that, any skating goal becomes very close and very real.”

In addition to preparing for the Eastern Sectionals, Dmytri and Stacey can be found teaching at Skate Nation Plus.

Dmytri teaches ice dance for all levels and Stacey, along with Stephanie Meier, teaches synchronized skating. Nine years ago, Stephanie, the Director of Synchronized Skating, brought this newer sport to Skate Nation Plus. It has since developed into a competitive sport where both adults and kids enjoy taking part. So competitive, in fact, that The Richmond

Figure Skating Club hosted the 2008 Eastern Synchronized Skating Sectional Championships at the Richmond Coliseum. Along with synchronized skating and ice dancing, speed skating and hockey are other competitive ice sports that are offered in the Richmond area.

So what are the benefits of ice skating/dancing besides the obvious sense of balance one must obtain?

MENTAL ✦ Stress reliever is one that has been noted as quite popular with many ice skaters

✦ Character-building challenges ✦ Partnership: exploring strengths and weaknesses with and through another person PHYSICAL ✦ Strengthens muscles ✦ Increases flexibility ✦ Builds endurance ✦ Burns calories (During recreational ice-skating approximately 250-810 calories are burned per hour and in competitive skating it can be up to 450-1,080 calories per hour ̶U.S. Figure Skating Association).

To learn more about ice skating classes and lessons in Richmond, please inquire at www.richmondfsc.com.

outand about The heat is on! Summer is in full-swing.

SBQ

hit the streets̶make that the

parks̶to see how people stay active.

Their experiences might give you some ideas on healthy ways to get out of your workout rut, try something new or just have some fun in Richmond.

Take Me to the River “I love being active with my dogs, especially in the summer.

The James River provides the perfect setting for us to get some great exercise together.”

Heather Lewis, West End

Positive Attitude “I turned 50 this past December and my goal is to look as young as I feel, and believe me itʼs not 50, more like 35...so to stay looking 35, I make an appointment with myself to visit the gym at least three times a week, four if I can. I work out with three musclebound guys so they push me to work out harder. I drink lots of water with lemon, protein shakes and do my darnest to eat clean...fresh fruits, salads, nothing fried and I prepare most of my own foods. Overall, having a positive attitude, great family and friends are the keys to staying active, mind, body and soul.”

Antoinette Essa Radio Personality KISS fm & Comcast Local Edition Host

Bryan Park Joseph Bryan Park is a 262 acre public park in the north side of Richmond. It offers an azalea garden, hardwood forests, streams, ponds, and passive recreation areas. The Central Virginia Soccer Association maintains the several soccer fields in the park. Bryan Park offers options for walking, running (both road & cross-country), and an 18hole disc golf course.

22 | SBQnow.com

Mixing It Up “I spend a lot of time outdoors.

From mountain or road cycling to tennis and disc golf, thereʼs plenty to do in Richmond. In sport and business, I like to be prepared. That's why I'm glad I chose the right sleeves and smile to wear with this hat.”

PHOTO: HEIDI HESS

Dave Perry, Open Soul LLC

SBQnow.com | 23

Thirty Minutes “Constantly staying active is extremely vital to good health.

Even if you don't have a gym membership, you can make great use of Richmond's natural resources, such as the James River, local parks, trails and other outdoor areas to keep fit. Remember, just 30 minutes of daily exercise helps to give your body what it needs to fight off weight

James River

gain, sickness and disease.”

James River State Park has three miles of river frontage, 1,500 acres of rolling farm meadows, three fishing ponds, beautiful vistas, 15 miles of hiking trails biking and quiet forests.

Debra Orlowski, SBQ Sales, AFAA Certified Personal Trainer

24 | SBQnow.com

Nature’s Circuit Trainers “I enjoy finding new and creative ways to utilize my natural surroundings during my workouts.

To me, it makes exercising not only more exciting, but prevents your workouts from feeling so routine and ordinary. It is always something different, and you are still getting a great workout.”

Justin Norris, Realtor and former Marine

SBQnow.com | 25

Pushing Boundaries “I strive to push my physical boundaries to the limit, and love that Richmond has so many places to explore and exercise at the same time. I can just grab my bike or running shoes, and enjoy the outdoors!

I also love swimming at least once a week.

Having recently joined the Richmond Triathlon Club, I'm training and looking forward to my first triathlon in August!”

Belle Isle & Brown’s Island

Laura Pauls of Richmond

A scenic view of downtown Richmond can be found at Belle Isle and Brownʼs Island.

Belle Isleʼs 54-acres feature fishing, nature walks and an unmanned environmental education center. When Brownʼs Island isn't being used for local concerts or events, it serves as a great outdoor area to hike, bike and picnic.

The Buddy System “Having a two-year-old, it is difficult to find time to exercise. I run every morning with a group of friends I know from high school. Pushups and sit-ups are usually done on my living room floor while my daughter eats breakfast. My gym also offers an early morning Boot Camp program that helps to build my strength. On the weekends, I try to go to the canal walk and Belle Isle so I can enjoy the local parks while I run. ”

PHOTO: HEIDI HESS

Michelle Logan, personal trainer

26 | SBQnow.com

Pocahontas State Park

Immerse Yourself “I put in about 10-15 hrs/week swimming-biking-runningweight lifting and compete in

South of the James River, near Moseley, Pocahontas State Park is comprised of 7,625 acres on Swift Creek and offers opportunities for boating, fishing or running & walking trails.

about 10 races (triathlons & runs) per year. I also host a Saturday morning ʻBrickʼ (bike & run) workout from my home.

Chicken, fish, turkey, veggies, yogurt, skim milk, low-fat granola and fruit (you are what you eat) dominate my meals. Post workout, I use a natural workout supplement and a 50/50 mix of skim milk and chocolate soy as a recovery drink.”

Jack Crowley President of Richmond Triathlon Club

SBQnow.com | 27

THE HALF MARATHON PICKS UP STEAM

Article and photos by Lauren Rinker

WHILE MANY RICHMOND AREA RUNNERS HAVE ALREADY BEGUN TRAINING FOR THE SUNTRUST RICHMOND MARATHON ON NOVEMBER 14, THIS YEAR OFFERS A NEW CHALLENGE : THE M C D ONALD ʼ S H ALF M ARATHON , WHICH WILL TAKE P L A C E T H E S A M E D AY .

But just because a

R

o Gammon—a history teacher at Powhatan High School, personal trainer at the Midlothian YMCA, and veteran marathon coach and runner—has accepted the challenge of coordinating the training group for this event.

“I love coaching marathon training groups, but when they approached me it was like, this is a new opportunity, and you had not heard of half marathon training teams,” says Gammon. “Sports Backers does a great job with all the other programs…it was like, okay, I will give it a try.”

The SunTrust Marathon added the half marathon to its schedule because of the rising popularity and increasing demand for the 13.1 mile race.“[In the past] you had the 5K, 8K, and the marathon, and those were your only options,” says Gammon. “Now more and more races have added the half marathon because it’s doable for people. They are really drawing a lot of people.”

Not only that, but they are attracting people of all fitness levels. Half marathons appeal to new racers because, while it’s more challenging than a 5K or 10K, it is not as intimidating as a full marathon. Runners who have not competed in a marathon before also use half marathons as a stepping stone for participation in future marathons. Regular marathoners are drawn to half marathons because the recovery process has a lot less time involved than a full marathon, allowing them to begin training for their next marathon sooner.

But just because a half marathon is half the distance of a full marathon doesn’t make the race any less challenging.

“It’s always a big deal,” says Gammon.

“You get the same satisfaction when you cross the finish line, whether you do a half or a whole.”

28 | SBQnow.com

half marathon is half the distance of a full marathon doesnʼt make the race any less challenging. “Itʼs always a big deal,” says Gammon.

“You get the same satisfaction when you cross the finish line, whether you do a half or a whole.”

THE HERDING INSTINCT The half marathon training group will meet every Saturday for long group runs as part of a prepared training schedule given to group members. Members will follow the schedule day by day, beginning with three miles on select days during the first week and increasing the distance the following week, working up to the 12.1 mile race.

In Gammon’s past experience as a marathon coach, she saw how training group members rarely ever ran by themselves outside of weekly group runs. “A lot of times people will get together during the week and they’ll find out, ‘Hey, you live in Midlothian, let’s get together for a run,’” she says.“And what happens [is] some people never run by them-

selves, they always have a group.”

Gammon is looking forward to getting her training group pumped up this August not only for the half marathon, but for the relationships that result from training together as a team.“It is so much fun, the camaraderie of the group, and you make friends that last forever,” she says.“I hear from people that I coached years ago.They’ll still call me or email me and let me know how they’re doing. It’s like a big family.”

Gammon has always been passionate about helping others through physical fitness, and coaching the half marathon training group is no exception.

“Our goal is the half marathon. My goal is to get them across the finish line and enjoy it and keep them healthy.”

SWIMMING TO FITNESS Interview by Anne Flatin

PHOTO: COURTESY OF COURTNEY MOATES PAULK

During the workday, attorney Courtney Moates Paulk practices law at Hirschler Fleischer, specializing in construction law.

A graduate of the University of Richmond School of Law, Paulk represents contractors, subcontractors, designers, and owners in real estate and construction claims, disputes and transactions.

Yet despite the demanding hours of a career in law, she devotes her free time to long-distance, openwater swimming. Recently, she participated in both the Potomac River Swim for the Environment and the Great Chesapeake Bay Swim. In between swims, Paulk was willing to talk with SBQ about open-water swimming and staying active in Richmond.

SBQ: Other than swimming, do you do anything else to stay active in Richmond? Are you involved in other sports or activities?

CMP: I also enjoy riding my road bike and golf. Although, I usually have to put cycling and golf on the back-burner in the spring when I am training for my long-distance open-water swims.

SBQ: How did you become involved in swimming, in particular, swimming in natural bodies of water?

CMP: I learned how to swim when I was three and started swimming on a “summer league” team when I was five and took to it immediately. I started swimming year round right after that first summer. I did a few swim legs on a team in some triathlons with friends over the years, but never longer than one mile. Then, in 2003, I did my first long openwater swim across the Chesapeake Bay̶the Great Chesapeake Bay Swim̶4.4 miles

across the Bay near Annapolis. After that, I was hooked. Iʼve done the Bay Swim seven times ‒ every year since 2003.

SBQ: How do you juggle both swimming and the demands of a career in law?

CMP: That is one of the most difficult things I have to deal with. There are days when I know I need to stay and keep working, but I also know that I need to get in the pool because I have a long event coming up. Those days I usually leave the office to swim and take work home with me to do after my swim. I also tend to do my “long” training swims on the weekend.

SBQ: What does your typical swimming routine involve?

CMP: Iʼd like to say that I have a consistent routine, but it really varies throughout the year as I ramp-up to my swims in the spring.

I usually start training in earnest in January by doing 10,000 to 15,000 meters per week and

̶Read more of Moates Paulk interview @ SBQnow.com̶

gradually increase to between 20,000-25,000 meters per week ‒ with some longer openwater training swims on the weekends. Over the years Iʼve swum across the Rappahannock River a few times to train and Iʼve swum in Lake Anna and the James River. The best open-water training swims for me are across a larger river because, with the current, it more closely approximates the Bay Swim.

SBQ: What do you consider to be the benefits of swimming long distance?

CMP: The interesting thing about doing open water swims (rather than just swimming long distances in the pool), particularly in bodies of water where current and wind can significantly impact the conditions, is that you learn a lot about yourself. Unlike running or biking long distances, swimming is truly a solitary event. And, for the most part, there is no one there to shout your name or encourage you.

SBQnow.com | 29

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6/25/2009

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THE CALENDAR

J U LY 3-5 - Queen of the Hill Youth Fastpitch Softball Tournament 25-26 U.S. Army 3 on 3 Summer Hoops

page 10

29-Aug 1 Bronco 11 Baseball World Series (Ironbridge Park)

AUGUST 8 Anthem Moonlight Ride

page 5

22 Henricus Dauber Dash mud run (Henricus Historical Park) 29 Patrick Henry Half Marathon

page 6

SEPTEMBER 5-6 Richmond Cup (soccer)窶認C Richmond 25-26 Maymont X-Country Festival

FALL EVENTS Oct. 24 Chick-fil-A Charity Dodgeball Tournament (GRCC)

page 6

Nov. 14 SunTrust Richmond Marathon, McDonald's Half Marathon, HCA Virginia 8k & Richmond Times-Dispatch Kids Run

30 | SBQnow.com

page 28

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