FREE www.SBQnow.com
" # " # " ! # ! ! ! ! " ! !
""" " """
"
" !
"" " !
" " . " + '.
. *" " " ' , ' "'# / - * ' (/ )(/%/ / )$/ $$ / , ' "'# !
fall I s s u e
2
From Sports Backers....................................5 Jump-Start ......................................................6 Body Smart......................................................8 Holiday Fuel: Smart Sweets; The Cross Training Advantage: SBQ asked trainers Don Meissner, Maria Howard and Tracey Brooks for ideas to perk up your winter routines. Kaity Kransdorf : Cancer-Free and Running Strong Walk Before You Run ..............................15 At the age of 41, Dan Blankenship found himself working far too many hours and consuming too many calories. Exercising barely crossed his mind. Ukrop’s Monument Avenue 10K Turns 10 ........................................................16 page 17 Tracey Russell was part of the team that put together the first Ukrop’s Monument Avenue 10K in Richmond. SBQ caught up with Tracey to find out more about how it all began. Why I Run: From the Unusual to the Inspiring ..........................................17 SunTrust Richmond Marathon offers opportunities for creative competition USATF Junior Olympic Cross Country Championship in Hanover ....................18 This December, in Hanover County’s Pole Green Park, the hills are alive . . . with the sound of long-distance runners. Thousands of them. Cyclo-Cross ..............................................20 Cyclo-cross, an increasingly popular competitive sport in River City, is a hodgepodge of cycling disciplines that converge to test a rider’s endurance and mettle over stairs, ditches, and deep mud. Challenging the Odds ..........................22 Jocelyn and Bernie Kastenbaum work out every morning at the Tuckahoe YMCA. She runs marathons. Together, they win golf tournaments. But their best event may be defying expectations. Korean Tiger Team Visits Richmond ......................................24 The Korean Tiger Professional Demonstration Team travels the world performing martial arts demonstrations and providing educational programs to showcase the benefits of Tae Kwon Do. OmMama Yoga ........................................28 A growing number of Richmond women are incor- page 16 porating yoga in their pre-natal exercise regimens, says Leslie Lytle, founder of OmMama, a local organization offering pre-and post-natal yoga and educational programs. Stroller Strides ............................................29 Tonia Blanchet gained 60 pounds during her first pregnancy. So after becoming pregnant with her second child, she joined Stroller Strides, a fitness program moms can do with their babies in tow. Upcoming Events ....................................30 Try This: Retail | Resources | Gear ......31
|
2 0 0 8
SBQ
Sports Backers Quarterly: Athletics, Recreation & Healthy Living
page 13
page 28
page 22
page 24
page 18
page 14
Russell
V o l u m e 2 | INSIDE THIS ISSUE
page 20
NEW FROM SBQ
SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living
Fall 2008|VOL. 2 ISSUE 2 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Managing Editor Rebecca Jones
Staff Writers Dana Callahan Paul Spicer Joan Tupponce
Photographers Chris Owens Chris Smith
WWW. :Layout
SBQ_issue5
1
7/25/2008
9:21 AM
SBQNOW.COM
Page 1
To Advertise in SBQ contact Dave Smitherman 804.355.1035 Office
MORE Places to find your copy of SBQ! F
I
R
S
T
A
N
N
I
V
E
R
S
A
R
Y
I
S
S
U
dave@palaribooks.com
SBQ is published by Sports Backers, Richmond Times-Dispatch and Palari Publishing LLP
E
MORE Advertising options online & in print! If you’d like to distribute SBQ at your store, gym, business or restaurant call 804.355.1035 or email feedback@SBQnow.com Check out SBQnow.com to find a list of new distribution locations.
www.SBQnow.com
Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced four times a year by Palari Publishing LLP (The Work Factory, 1113 West Main Street, Richmond, VA, 23220 Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495) and the Richmond Times-Dispatch (300 E. Franklin Street, Richmond, VA 23219). All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited. General comments, story suggestions and letters to the editor for publication consideration should be directed to
feedback@SBQnow.com.
m o t i v a t e
&
i n s p i r e
SPORTS BACKERS Sports Backers, named best
On a recent trip to Boulder, Colorado I had the pleasure of witnessing the active lifestyle of the fittest city in the fittest state in America. People were running, biking, walking and in-line skating around town. There were bike lanes and bike paths seemingly going everywhere. Saucony, Asics and a whole host of activewear manufacturers must make a fortune there. The purpose of my trip was to take part in the Bolder Boulder 10k running race that had a mere 54,000 registrants. What struck me most about the event was that all my fellow participants were wearing a shirt from some active event they had been part of in the past. I saw shirts for twilight bike rides, ski races, ultra marathons and local trail runs. As impressive as it was, the Bolder Boulder 10k was just one of a multitude of events those folks did on an annual basis. This started me thinking about what we are doing in Richmond to raise activity levels in our community. We have been very successful in encouraging tens of thousands of area residents to run or walk on a regular basis, but there is much more we can do. We can start by increasing the number and quality of events for people who want to walk, bike or swim for recreation. The Sports Backers are now actively planning new biking and walking events in 2009. Our goal is to continue to create inclusive, high-quality events that combine fun and fitness. And we know our friends at the Poseidon Swimming Foundation are building a major 50-meter indoor swimming pool complex in Chesterfield County that will be capable of hosting significant events. I am excited that these efforts will add that much more to our quality of life and recreational opportunities.
sports commission in the country
by the National Association of
Sports Commissions (NASC), is
a 501(c)(3) charitable non-profit
organization founded in October
1991 to build a more vibrant
community through sports. The
mission of the organization is to
“maximize the community bene-
fits of sports tourism.”
Yes, we have a long way to go to be as active as Boulder, but let’s keep taking steps in the right direction. Sincerely, Jon Lugbill Sports Backers Executive Director
An Olympic athlete (Summer Games 1992), Jon Lugbill is a five-time world champion in whitewater canoeing and sports innovator who redefined his sport through innovations in training, equipment design and techniques.
SBQnow.com | 5
J UMP -S TART
Jump-Start
Susannah Piersol: Richmond’s All-American Runner
Sports Backers U16 & U19 Indoor Field Hockey Qualifier
Octopus Eating 101 on OurSB!
Richmond’s All-American Runner Having traveled all over the country for cross country competitions, Susannah Piersol might just win a junior national championships in her backyard.
6 | S B Q n o w. c o m
the junior national championships, so they don’t have to go to the Region III meet.” That means that the Region III meet (November 22nd at Pole Green Park) will be the qualifying race for runners from Maryland, the District of Columbia, Georgia, North Carolina and South Carolina for the JOXC. The USATF Junior Olympic program is a series of meets “You get so consisting of preliminary, association, regional, and national meets. Athletes are required to but it’s a good submit an entry form only at nervous because the first level of competition, as advancement is based upon performance (i.e., an athlete cannot directly submit an ” entry form for the regional competition; they must have first competed and advanced at the association meet). Many of America's Olympians began as youth athletes, including stars such as Jeremy Wariner, Allyson Felix, Sanya Richards, Bryan Clay, Lauryn Williams, Adam Nelson, Deena Kastor and Meb Keflezighi. The course at Pole Green Park, which has been used for several regional and district meets, is made up of grass and gravel trail. Along portions of the grass and the gravel trail there are natural boundaries with the woods. It has rolling terrain with one challenging hill. But what makes the JOXC the USATF Virginia Association meet (No- truly special is the fact that so many kids vember 15). Since Virginia is the host re- come from so far to compete. “You get to know kids from all around gion, a good performance at the Association meet will automatically qual- the country and see how their communiify them for the JOXC. Competitions are ties shape their running,” says Piersol, who available for teams, which would be organ- has competed in the JOXC in Rhode Island, Washington and Kansas. “And they have ized by clubs or individual runners. “This is a great opportunity for Virginia opening and closing ceremonies. The best cross country runners,” say Jim Holdren, thing is meeting so many people like you coach at the Richmond Track and Cross from all over the country.” Country Club and the president of the Virginia Assocation. “A good performance at For registration information go to the association meet puts them straight into www.sportsbackers.org. said. “It’s really neat to know that Richmond gets to host it.” Because Richmond is the host,Virginia runners have it easier than most. Those who have not previously competed in the USATF Junior Olympic program can qualify by joining the USATF and competing in
nervous,
you can just let it out in your run.
Photo | Courtesy of Brightroom Inc
At the 2008 USA Track & Field National Junior Olympic Cross Country Championships set for December 13, 2008 at Pole Green Park in Mechanicsville,Virginia, more than 3,000 athletes from across the United States will be vying for a shot at the title of cross country All-American and junior national champion. Piersol, who was second in her age group last year, will be one of them. “Personally, I think it’s really neat to have competed on a national level,” says Piersol, a 17-year-old senior at Maggie Walker Governor’s School. “You get so nervous, but it’s a good nervous because you can just let it out in your run. And I think the intensity is good prep for college racing.” Already an all-American cross country runner thanks to her second place last year (the top 25 runners in the JOXC earn all-American status), Piersol is grateful that such an important event falls in familiar territory. “I’m going to have fun on my home course,” says Piersol,“and still remember that it’s the nationals so I want to do my best.” Last year’s competition in Lawrence, Kansas attracted athletes from around the country who had progressed through USATF’s Junior Olympic Cross Country Program. The series of competitions is made up of Association Championships in USATF’s 57 local Associations, 15 Regional Championships, and ultimately the National Championships where the “best of the best” take the stage. Competition takes place in five two-year age divisions, from ages 10 & under to age 18. As Piersol knows, this event is also a great opportunity for her many cross-country friends in this area to shine at the national level. “It’s such a neat thing to think that it’s going to be in our hometown,” she
J U M P - S TA R T
Dominion Dragons Have High Hopes Octopus Eating for Indoor Field Hockey Qualifier 101 on Competing for the Nationals OurSB!
The Sports Backers qualifying tournament will feature 56 teams from Virginia, Maryland, Delaware, North Carolina, Pennsylvania, New Jersey, Maryland and Kentucky and beyond. Regional field hockey hopefuls will be squaring off at the Greater Richmond Convention Center for the Sports Backers U16 & U19 Indoor Field Hockey Qualifier on December 1314, 2008 for the right to qualify for the National Indoor Field Hockey Tournament Championships in March of 2009. “This tournament represents a huge opportunity for us to play teams from outside Virginia,” said Danielle Hess, coach of the Dominion Dragons field hockey club which is comprised of players from around the area. The Dominion Dragons will enter teams in
TM
March 28, 2009 , V `]Ê6 À} >ÊUÊ ÌÊÎx]äääÊ Registration opens December 26, 2008 Ûi Ì v Ì i
ÜÜܰë ÀÌÃL>V iÀð À}Ê v Jë ÀÌÃL>V iÀð À}Ê nä{ Ónx { x
both the U16 and U19 tournaments. “This allows our girls to see the national picture of field hockey without traveling great distances.” The Sports Backers qualifying tournament will feature 56 teams from Virginia, Maryland, Delaware, North Carolina, Pennsylvania, New Jersey, Maryland and Kentucky and beyond. Exhibit Halls C&D will be outfitted with four courts of Sport Court flooring and related equipment that the Sports Backers purchased as a part of the indoor tournament center. The event is free to the public and spectators are encouraged to bring their own chairs.
Photo | Courtesy of Emily Ward
Exercise & Excursions A central European backpacking adventure highlights the fun topics to share on OurSB, the interactive community website on www.spor tsbackers.org. Read about Emily Ward’s recent self-propelled escapade. Ward, a runner who contributes to OurSB regularly, uploaded photos of her amazing trip and details her European kayaking, hiking and eating experiences. Through her blog, you get to experience a dive into the deep blue Adriatic Sea and a meal of octopus and squid ink in Croatia! While reading about Emily’s trip, share a comment, photo, or blog of your own with Richmond’s active community.
B ODY S MART
HolidayFuel
Articles by
Dorothy Shaver, R.D.,L.D./N Corporate Dietitian Kroger Mid-Atlantic
by Dorothy Shaver, R.D.,L.D./N
With the plethora of cookies, cakes, family meals, and drinks, it’s no surprise that many of us go up a size by the beginning of the New Year. This year use those foods to your advantage. You may want to bump up your exercise routine during the holiday season due
Holiday Food
to an intake of extra calories, stress, and vacation time. Spice up your holidays by using those extra goodies for fuel!
Benefits
Uses
High in disease fighting carotenoids, filling fiber, and many vitamins and minerals.
Pumpkin pudding (see recipe), cookies, mix with plain yogurt, crust less pies, and use instead of half the oil in baked goods.
Contain cold-fighting zinc, energy-boosting riboflavin, and healthy fat.
Add to yogurt or oatmeal or salad, enjoy as a snack, and top a pie or cookie.
Cinnamon
Works like an antioxidant, may help decrease blood sugar levels in people with type 2 diabetes.
Great with pork, breads, sweet potatoes, and squash. Add it to your oatmeal, tea, cookies, and vegetable dishes.
Red Wine
Phytochemicals in red wine have disease-fighting benefits. Moderate red wine consumption may protect against cardiovascular diseases.
Enjoy five ounces as a holiday treat.
Filled with heart healthy fiber, and a good source of potassium, iron, disease-fighting antioxidants and calcium.
Broccoli-Fig Bounty (see recipe), add to salads or oatmeal, enjoy on top of frozen yogurt for a treat, add to them your baked goods, and try them plain as a snack.
Loaded with disease-fighting antioxidants and may help prevent urinary tract infections, some types of cancer and kidney infections.
Cook before eating. Great in sauces, relishes, desserts, and baked goods.
Full of energy boosting carbohydrates and filling fiber, low in fat.
Roast them whole, and peel and eat while warm. They can be boiled or steamed. Add them to turkey dressing, stir-fries, and vegetable dishes.
Sweet Potatoes
Packed with beta-carotene and vitamin C. Great source of some B vitamins, and heart healthy potassium and fiber.
Slice and bake with skins on and top with cinnamon and pecans. Puree for soups, cut up for stir fries, or enjoy whole with lean protein.
Pomegranates
Good source of potassium and vitamins C and B6. Loaded with disease-fighting antioxidants.
Use in desserts, as a garnish, or press for a drink.
Ginger(bread)
Known for its anti nausea benefits, but could also help fight diseases and decrease inflammation.
Great in baked goods, stir fries, Italian dishes and salads.
Pumpkin
Pecans
Figs
Cranberries
Chestnuts
Always choose the most colorful—they pack the nutritious punch! When going for sweet treats remember their health
8 | SBQnow.com
benefits, but be mindful of what you grab. Enjoy every bite and savor the flavor of the nutrient packed holiday foods! SBQ
`>Þ ,iV «i > i ÛiÀð°° * , / *1 *
*1
-iÀÛi Ì Ã ÃÌi>` v «Õ « « i v À Ì i Ã> i ÕÌÀ Ì > Li iwÌÃ Ü Ì ÕÌ Ì i iÝÌÀ> v>Ì > ` V> À ið -iÀÛiÃ\ n
À }iÀ ,i} ÃÌiÀi`
iÌ Ì >
U £ VÕ« V> i` «Õ « U ÓÉÎ VÕ« À }iÀ v>Ì vÀii À £¯ U £ Ìi>ë Û> > iÝÌÀ>VÌ U £ «>V >}i Û> > ÃÌ> Ì «Õ`` } Ý U £ Ìi>ë ÕÌ i} U £ Ì>L ië V > U Ó VÕ«Ã v Ü v>Ì Ü ««i` Ì «« } U Óx } }iÀà >«Ã À Û> > Ü>viÀÃ
1/, / " /- Ü Ì Ã É } }iÀà >«Ã®
> À ià °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° £{ä / Ì> >Ì ä }À> à Ã>ÌÕÀ>Ìi` v>Ì® °°°°°°°°°£}
iÃÌiÀ °°°°°°°°°°°°°°°°°°°°°°°°°°° ä } - ` Õ °°°°°°°°°°°°°°°°°°°°°°°°°°Óää }
>ÀL Þ`À>Ìià °°°°°°°°°°°°°°°°°°° Îä } LiÀ °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° £ } *À Ìi °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° £ }
,"
" "1 /9 Þ Ì Ã >à > Õ µÕi] ÕÌÀ Ì Õà > ` `i V Õà à `i ` à >Ì Þ ÕÀ iÝÌ `>Þ Vi iLÀ>Ì ° -iÀÛiÃ\ { U Ó Ì>L ië à À }iÀ Ûi U Î V Ûià vÀià }>À V] «ii i` > ` à Vi` U £ LÕ V LÀ VV À>Li >L ÕÌ n VÕ«Ã V ««i`® U £ÉÓ VÕ« V>ÀÀ ÌÃ] «ii i` > ` à Ài``i` U x `À i` w}Ã] VÕÌ Ì « iVià U £ÉÓ Ài` Li «i««iÀ] Ãii`i` > ` ` Vi` U £É{ VÕ« `ÀÞ À >ÃÌi`] Õ Ã> Ìi`] à ÛiÀi` > `à U Ã> Ì > ` «i««iÀ Ì Ì>ÃÌi U Ó Ì>L ië à }À>Ìi` «>À iÃ> À «>À iÃ> à >Û }à £° 7>à LÀ VV À>Li > ` VÕÌ vv > ` Ì À Ü >Ü>Þ >À` i `à >L ÕÌ £ V vÀ Ì i i `°® ÕÌ Ì Ã > « iVià > ` ÃiÌ >à `i° Ó° i>Ì Ûi «> ÛiÀ i` Õ i>Ì° `` }>À V > ` Ã>ÕÌi Õ Ì Ã } Ì Þ LÀ Ü i`° ΰ `` LÀ VV À>Li] V>ÀÀ ÌÃ] w}à > ` Ài` «i««iÀ > ` V ] ÃÌ ÀÀ } VV>à > Þ Õ Ì LÀ VV À>Li à v À Ìi `iÀÆ >L ÕÌ £ä Ì £x ÕÌið {° `` > `Ã] Ã> Ì > ` «i««iÀ° v À x Ài ÕÌið x° /À> ÃviÀ Ì > ÃiÀÛ } L Ü > ` Ì « Ü Ì «>À iÃ> ° È° -iÀÛi i` >Ìi Þ°
1/, / " /- «iÀ ÃiÀÛ }®
> À ià °°°°°°°°°°°°°°°°°°°°°°°°°°°°° Óää / Ì> >Ì Ó }À> Ã>ÌÕÀ>Ìi` v>Ì® °°°°° £Ó}
iÃÌiÀ °°°°°°°°°°°°°°°°°°°°°°° Ó } - ` Õ °°°°°°°°°°°°°°°°°°°°°°°°°°° Ç } LiÀ °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° ÓÓ} *À Ìi °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° È}
À Ì Þ - >ÛiÀ N
£° L i «Õ « ] ] Û> > iÝÌÀ>VÌ > ` «Õ`` } Ý > >À}i L Ü ° Ó° ` ÕÌ i} > ` V > ° ΰ i > «> Ü Ì } }iÀà >«Ã > `É À Û> > Ü>viÀð {° * ÕÀ Ì i «Õ « Ý Ì Ì i «> ] > ` Ì « Ü Ì Ü ««i` Ì «« }° x° ,ivÀ }iÀ>Ìi v À ÌÜ ÕÀð È° Þ Ü Ì >««Þ Ì>ÃÌi LÕ`à > ` > i> Ì Þ L `Þt
iÌ Ài>`Þ v À `>ÞÃ Ü Ì À Ì Þ - >ÛiÀ] Þ ÕÀ À }iÀ ,i} ÃÌiÀi` iÌ Ì > t Ãà ÕÌÀ Ì É > Óään V Õ`iÃ\ U - ii« > ` `\ 7 >̽à / i iVÌ ¶ U vviÀi Ì /Þ«ià v 7>ÌiÀ\ 7 >̽à / i vviÀi Vi¶ U Ü / >Û À 7 Ì 9 ÕÀ >Û À Ìi -« Vià U > }i Þ ÕÀ > ÀÞ > ` 9 ÕÀ 7i } Ì U "ÕÌÀ>}i Õà ,iV «iÃt °°° ` Àit Ãà ÕÌÀ Ì Ã Þ ÕÀ V> À }iÀ½Ã Ài >L i v À >Ì Ã ÕÀVi v À i> Ì Þ i>Ì } > ` ÕÌÀ Ì v À >Ì ° v À À Ì Þ½Ã ÃVÀÕ «Ì Õà `i>à v À i> Ì Þ i>Ì } > ` ÕÌÀ Ì v À >Ì Ì i À }iÀ >`ÛiÀÌ Ã } V ÀVÕ >À iÛiÀÞ -Õ `>Þ Ì i , V ` / ià ë>ÌV °
* V Õ« Þ ÕÀ , ÃÃÕi v ÃÃ ÕÌÀ Ì >}>â i >Ì Þ ÕÀ V> >Ài> À }iÀ ÃÌ Ài°
B ODY S MART
THE
Cross Training ✧ advantage
✧
Meissner
“Try boxing and free weights, even outside.”
Tips from the Pros: With cold weather here, you may want to back off on your training or even hibernate. So SBQ asked trainers Don Meissner, Maria Howard and Tracey Brooks for ideas to perk up your winter routines. Interestingly, one option was suggested by all three—cross training. Whether you’re new to sports, a seasoned athlete, or someone in between, you can boost your performance by avoiding the rut of workout repetition. 10 | SBQnow.com
“ Lunges and ✧ squats can help get your body ready for winter sports.”
Meissner with his client Karen Flores
Don Meissner For the last few years, Don Meissner and his brother Scot have been providing training and fitness instruction through their company Fit 4 Life Personal Training. While Scot handles clients in the West End, Don focuses on the Fan, City of Richmond, and the Southside areas. Don—a graduate of St. Lawrence University and a certified personal trainer and nutritionist—approaches fitness by incorporating the outdoors and existing facilities. He often takes clients to nearby parks and playgrounds to vary their workouts.“Getting outdoors is important physically and mentally,” Don says. “As people get older, they often don’t maintain the active movement they once did. A varied routine can keep your body active and help prevent injuries.” SBQnow.com | 11
B ODY S MART
THE
Cross Training ✧ advantage
Howard
“Look for ways ✧ to challenge your body as well as your brain.”
GET OUT OF THE GYM Don encourages outdoor work even as the seasons change.“We should take advantage of the relatively mild Richmond weather. As it gets cooler, it often makes exercising more enjoyable.” Don also encourages clients who participate in winter activities like skiing and skating to focus on keeping their cardio up and getting a full range of motion in workouts to prevent injury. Client Karen Flores, owner of Flores Performing Arts Studio, has been training with Don for several weeks.“I’ve found that the workout sessions have encouraged me to be more active on the days I’m not training,” Karen says. “I like working out in the cooler weather.”
MEISSNER’S WINTER WORKOUT TIPS
✧ Always incorporate a good stretching
routine for the upper and lower body ✧ Use playground equipment to hang from for stretching the back muscles ✧Try boxing and free weights, even outside ✧ Lunges and squats can help get your body ready for winter sports ✧ Incorporate more leg extensions and increase reps to reduce winter muscle strain 12 | SBQnow.com
Maria Howard Richmond Times-Dispatch fitness columnist and group exercise instructor for the Greater Richmond YMCA, Maria Howard says,“The winter months get long, but even the cold weather shouldn’t stop people from getting outside sometimes to get in a workout. Fortunately, in Virginia, it can be pleasant on a sunny, winter day to get in an energizing walk or run.”
MIX IT UP But if you prefer to stay inside, she suggests mixing up your exercise routine. Try something new. ✧ Go rock wall climbing with your kids. ✧ Take a Zumba class. ✧ Check out some equipment in the gym that you've never done before. ✧ Meet a friend for racquetball. Howard says,“Since everybody tends to eat a little more during the holidays, it’s important to stay active to burn off those extra calories. If you get bored easily, look for ways to challenge your body as well as your brain.” WHAT’S ZUMBA? According to www.zumbafitness.com, “Zumba® Fitness was created in the mid-’90s by Colombian native Alberto ‘Beto’ Perez, a celebrity fitness trainer and choreographer for international pop superstars.” Beto paired his favorite pulsating Latin music (the traditional cumbia, salsa, samba and merengue), with the ‘red-hot international dance steps his clients loved’ and created Zumba® Fitness (Spanish slang for “to move fast and have fun”).
Brooks
“Pilates helps to ✧ build core strength and Yoga is great for flexibility training.”
✧ If
you are new to exercising, be sure to first consult your physician. Start off slow and pace yourself to prevent injury and burnout.
“Cross training
to keeping boredom and plateaus at bay.”
is key
Tracey Brooks
✧ Be sure to warm up and stretch before any strenuous activities or exercises. Also, be sure to cool down properly afterwards. ✧ Drink plenty of fluids, because
it’s just as easy to become dehydrated during cold weather. The daily requirement of fluid intake is highly debatable. Try to drink 8 (8 oz.) glasses of water and/or non-caffeinated and non-alcoholic beverages a day. Eat a balanced diet to provide fuel for the body.
Tracey Brooks is a personal trainer who is the owner of Fitness In Motion LLC. Fitness In Mo- ✧ Cross training is key to keeping boredom and plateaus at bay. If you have a gym membership, try mixing things up by tion LLC “Brings Fitness To You” at home or the participating in group exercise classes. Cycling classes are office. She has been working in the fitness ideal for cardiovascular training. Pilates helps to build core strength and yoga is great for flexibility training. Yoga can field since 2001 and currently holds certifi- also help stretch out those tight hamstrings and hip flexors cations for Personal Training (AFAA), Group runners and cyclists commonly experience. Exercise Instructor (AFAA and YMCA of USA), ✧ Core training is ideal for helping to prevent injuries, reducing the risk of lower back pain, and can improve posSPIN (Maddog), Zumba, Zumba Gold, and Pi- ture and balance. Simple core exercises include lates (IFTA) which she also continues to abdominal crunches, pushups, and planks (holding in a pushup position). teach at many local area fitness facilities. In addition, Brooks served as a proud member of the Ma- ✧ If traditional winter sports are more your thing, try skiing, rine Corps Reserves and is now taking on her biggest challenge ever; being a mother of two boys, ages 6 and 2. Brooks says,“Summer is ending and the mild weather of fall is the best time to take advantage of all of your favorite outdoor activities. Go for a run, get caught up on yard work, or go hiking with the family.”
HAVE SOME FUN With winter following closely behind, fortunately it doesn’t mean it all has to come to an end. Here are a few tips she suggests to help you keep the winter blues away:
✧ You
don’t have to run indoors to continue your favorite physical activities. Go ahead and continue running, biking, or
snowboarding, or ice skating to chase the winter blues away. Incorporate strength training, cardio training, and core training to prepare the body for the demands winter sports and cold temperatures can place on the body. Seek professional instructions or lessons if needed and be sure to wear proper clothing and use proper equipment.
✧ Keep in mind that working with a personal trainer can provide education, motivation, and assistance in achieving and maintaining your fitness goal. “Please remember to make sure to seek professional advice before starting anything new,” Brooks advises. “In essence, continue to do what you love. Just play it smart and safe. Most of all, have fun!” SBQ SBQnow.com | 13
BODY SMART
walking. Just be sure to dress for the weather. Wear proper clothing and footwear. Athletic clothing for cooler temperatures has made many strides. They are lighter, thinner, and also quite stylish. Layer clothing and pair with windproof and waterproof outer shell to maintain body heat. Now that it is getting darker earlier, be aware of your surroundings and use the buddy system if necessary. Maximize visibility with reflective clothing, blinking safety lights, and flashlights.
When Kaity Kransdorf wants to celebrate her victory over cancer, she goes out for a long, loping run, often with her husband, Evan, who helped save her life.
[Left to Right]: Rachel Wachter, Kaity Kransdorf, Audra Meduri and Joyce McKinney at the start of the 2008 Ukrop’s Monument Avenue 10k.
unning is your body’s way of showing you that you can overcome your challenges,” says Kransdorf, who lives in Durham, North Carolina, but works several days a week here in Richmond with the law firm of Hancock, Daniel, Johnson and Nagle. “My husband and I run together a lot in Durham, especially on the trails. It’s very freeing and I think of that when I’m running.” At age 23, Kransdorf’s life changed dramatically when she was diagnosed with Hodgkin’s Lymphoma. At the time, her boyfriend, now husband, Evan Kransdorf, was a member of the research staff of Gordon Ginder, MD, director of VCU Massey Cancer Center. Dr. Ginder is a nationally recognized physician-researcher specializing in blood cancers such as lymphomas and leukemias, so he was among the first people they called the day of her diagnosis. Her relationship with Massey began shortly thereafter. “It was surreal that my health was in the hands of my boyfriend’s boss,”
R
14 | SBQnow.com
she says. “But I was grateful to be treated by a world-class researcher whose life’s work is focused on developing the best and latest treatments for cancer.” Kransdorf underwent nearly nine months of chemotherapy and radiation. Throughout the rigorous schedule of tests, treatments and medical appointments, she says the exceptional relationships she developed with members of her care team helped her immensely. “I was amazed by the genuine concern of the nurses, physicians and staff at Massey—someone was always there to give me a hug,” says Kransdorf. “My doctors never rushed me out of the room when I had questions. On my last day of chemo, my nurses made confetti and threw it as I left the treatment room! The Massey staff really understands how important it is not only to treat the cancer, but to also enrich the patient’s spirit. That made all the difference in the world during that tough time.”
Kransdorf reached an important milestone in November 2007 when she celebrated five years of remission – a point when risk for recurrence of Hodgkin’s disease declines sharply. To acknowledge this milestone, she ran in the 2008 Ukrop’s Monument Avenue 10K and participated in the Massey Fundraising Challenge. “This race in particular, people are so warm and encouraging,” says Kransdorf, who recruited three friends from Durham to join her. “I just love how everyone in the community turns out to cheer.” With a goal to raise $5,000 for Massey, she raised $5,460 her first year participating in the Massey Fundraising Challenge. Wearing a shirt that said “I’m 5 years cancer-free,” she found cheers and encouragement all along the way. Since her treatment, Kransdorf graduated from law school at the University of Richmond, and her husband is in his medical residency. She hopes to use her law degree and her Masters in Public Administration to help those who are struggling with the many life changes that can accompany a cancer diagnosis. She sits on the board of Legal Information Network for Cancer (LINC) and volunteers with the Massey Alliance—Massey’s junior fundraising board—and takes opportunities to speak to support groups and professional organizations about legal issues related to cancer and its treatment. Still counting herself a Richmond runner for her forays during her business trips, Kransdorf will return for the Ukrop’s Monument Avenue 10k in March with her Durham friends in tow to reprise their fundraising run. Massey is thankful for Kaity’s support in 2007 and 2008 and is proud to have her as part of the 2009 Massey Fundraising Challenge. SBQ To learn more about the 2009 Massey Fundraising Challenge, visit www.run4massey.org or please call 804.828.0883.
Photo | Courtesy of Kaity Kransdorf
B ODY S MART
Kaity Kransdorf : Cancer-Free and Running Strong
T RAINING
Walk Before You Run At the age of 41, Dan Blankenship found himself working far too many hours and consuming too many calories. Exercising barely crossed his mind.
Photo | Chris Owens
B
lankenship, now the head coach for the YMCA 10K Training Team, was working in business management for a major technology firm. He was on the road 90 percent of the time. “That led to bad eating habits and working long hours at the client’s office,” he says. “I got out of shape. I was overweight and I was stressed.” His life didn’t change until the group of men he was working with on a job in Georgia starting running for exercise. “None of us had been runners for years,” he says, noting that he placed second in state competition for high hurdles when he was at William Byrd High School in Roanoke. “We started challenging ourselves to see how far we could run.” Blankenship had to walk because he found it difficult to run, even small distances. “I would run a block and I was out of air,” he says. “I kept pushing myself until I could run two to three miles each day.”
He discovered the Sports Backer’s 10K training program nine years ago.“I fell in love with it,” he says.“I found the more I worked out, the more energy I had.” At the end of the program, Blankenship ran his first 10K. Since then, he has run eight half marathons and eight full marathons, all within seven years. They include races in Richmond, Washington, D.C., New York and Virginia Beach. Since he began running, Blankenship has lost 40 pounds. But it’s not just the physical benefits that he enjoys.“Over the years I have developed some close running friends,” he says.“Richmond is a rich environment for runners.” Blankenship has been coaching runners, from beginners to intermediate level, for the past eight years. He likes the fact that all of the YMCA’s in the metro area participate in the YMCA 10K Training Team and he’s excited about serving as head coach this year.
by Joan Tupponce
One of the benefits of the job is helping people who weren’t involved in a fitness program become active and fit. “It’s an awesome feeling to see someone who didn’t think they could run the 10K cross the finish line,” he says. Blankenship brings years of running experience to his coaching. “I’m a beenthere-done-that coach,” he observes. “There probably isn’t an injury I haven’t heard of or had. I know what it takes to get up and push yourself to do things you’ve never done before.” Nowadays, Blankenship averages 20 to 25 miles of training each week. He pushes that number up to 50 when he’s gearing up for a marathon. It’s difficult for the avid runner to look back 10 years, to the days when exercise was non-existent in his life.“Now that I’m running I am sleeping better and I have less stress,” he says.“I also have a healthier attitude and a brighter perspective on life these days.” SBQ SBQnow.com | 15
M ARATHON
Ukrop’s Monument Avenue 10K Turns 10 Beginning the day after Christmas, participants can start registering for the 2009 Ukrop’s Monument Avenue 10K. This will be the 10th anniversary of a race that has helped propel Richmond onto the map in terms of a viable running culture with exciting events. his race has become one of the most prestigious in the country, partially due to the beautiful architecture and statues that make Monument Avenue one of the most exciting courses anywhere. Approximately 35,000 participants willtake part in what has been voted the best road race in the Southeast. According to Don Garber, president of the Richmond Road Runners Club (RRRC) and head coach of the Sports Backers Marathon Training Team, the sport of running has grown exponentially since the advent of the 10K as a race. As participation in the Ukrop’s
T
Monument Avenue 10K has grown, so has membership in clubs like RRRC. In fact, the Road Runners have seen their membership go from around 500 in 2001 to about 2,200 last year. “Running clubs provide training to help new folks get used to running and learn how to run properly,” said Garber.“A lot of people do the YMCA training for the 10K, and the Road Runners Club even has a new training program for faster runners.” Don said, “The availability of these training teams has opened up organized ways for newer runners to become part of the running community in a
non-challenging way.” Before the training groups were around, runners had to risk it on their own—possibly not dressing properly or not knowing what to expect from an organized race. Having popular events, like the 10k, in Richmond has made it possible for new runners to be trained by experienced people so they can get ready to run in the proper way. Garber added, “Most races in town don’t rival the size of the 10k, but most have doubled in size. And thanks to races like the Ukrop’s Monument Avenue 10K, the running community has blossomed.” SBQ
Tracy Takes on the 10K Tracey Russell—currently the Executive Director of the Atlanta Track Club in Georgia—was part of the team that put together the first Ukrop’s Monument Avenue 10K in Richmond. SBQ caught up with Tracey to find out more about how it all began. Broad Street Fire: SBQ: How did the 10K get started in Richmond? TR: I was part of the Sports Backers team at that time. We had seen other successful races and saw an opportunity to Russell make this a destination event from a national level. We decided to create a destination race by putting it on in the spring on beautiful Monument Avenue. SBQ: Why was there a need for this kind of race? TR: We had seen other events like the Peachtree race in Georgia and Bolder Boulder in Colorado and said those are big, participatory 10K events. This would be a great asset that would set Richmond apart. SBQ: What was involved in the startup and did you anticipate the growth it has experienced? TR: In year one, we were pleasantly surprised at the turnout. It was around 2,460, which was the largest event in Richmond at the time and maybe the re16 | SBQnow.com
gion at that point. It continued to grow each year. We were very aggressive in year one putting all the bells and whistles in the event and making it great, especially for the first-time runner. We had chip timing, a professional announcer, great shirts, prize money—things that would bring credibility to year one. It definitely exceeded our expectations. Your best marketing tool is to put on a great race, and the next year racers bring others with them. We knew we had something good. SBQ: How did the community respond? TR: There was a lot of interest in the community and from a corporate sponsorship standpoint, with Ukrop’s on board as our title sponsor at year one, it helped bring a lot of credibility to the event. Their ability to reach out to other sponsors helped it appeal to the running community and a larger community. SBQ: Any lessons learned? TR: As the race grew, we knew we had to move. We used to start near Franklin Street, but as the event got bigger, we implemented wave starts and eventually moved to Broad Street which allowed us to grow that event. The wave start allowed us to take a massive group of run-
“The building was right across from where we were starting.”
ners and break it down into smaller groups. It was great for seasoned runners; they liked that we broke it down into 2000 person waves which made it more enjoyable. It was a borrowed idea from other events. SBQ: Any crazy stories from the early years? TR: We had a fire at the start one year. There was a massive fire on Broad Street that had started on a Friday and the race was on Saturday. The building was right across from where we were starting. We had to move the race back to Franklin Street in a matter of hours and had to redesign the race process. Everyone got down to business and said we can make this work. So remember, in event planning, the unexpected always happens! SBQ
M A R AT H O N
Why I Run
From the Unusual to the Inspiring: Participating in the SunTrust Richmond Marathon Offers Opportunities for Creative Competition
Chad Simpson A.K.A. Elvis “I’ve been running for 22 years. In fact, I went to the University of Central Arkansas on a track scholarship where I excelled in the half-miler. I do a lot of races now—5k, 10k, triathlons, lots of different races. Last year was my first time in the marathon. I have recently taken the Virginia Bar Exam so I haven’t been able to run as many races as I’d like. I dressed up as Elvis last year because it was the 30th anniversary of his death and the marathon’s 30th anniversary as well. I’ve also run races like the Rock and Roll Half Marathon dressed as the King of Rock and Roll. I grew up near Graceland and even did my undergrad thesis on Elvis and his influence on America. People have even started giving me Elvis gifts for Christmas, so many that I have an Elvis guest room in my house. The marathon is an awesome course and the weather last year was great. I love the hills and the scenic views. I remember one part of the race where I was going through the woods and it was beautiful. There seemed to be great community support also. I liked the hills toward the finish line, too. I’d definitely do it again.” “I ran cross-country in high school and started to really get into juggling in college. Just after college, in the summer of 1989, I attended the juggling festival in Baltimore where they have juggling races. That’s the first time I really tried it, and I have been doing it since then. I can’t really see where I am going so I can’t see the reactions [of spectators] too well. Even though I am in the back, everyone seems to find me at these races. I guess they are surprised a guy is juggling in a marathon when they see me. I enjoyed the marathon last year and that’s why I plan to come back. A lot depends on the weather, and last year it was great for juggling (cool and cloudy). The day before, it rained which would have made it much more difficult.” SBQ
Sonoco Associates Run Together In 2008, office associates at Sonoco, a packaging company in Sandston, began talking about participating in the Ukrop’s Monument Avenue 10K. Word soon spread to the production area, and the leadership team quickly took notice. “I was chosen as the company coordinator,” said Dawnette Dobbins, a quality engineer. “We had a health awareness campaign going on, and decided the 10K would be a natural tie-in.” The company made it easy for associates by organizing a signup, sponsoring a portion of the entry fee, and even providing t-shirts to promote camaraderie. Since Sonoco operates on a 24-hour basis and employee schedules vary, providing that kind of corporate support helped increase participation. “We had a friendly competition within our company and with a neighboring corporation, which made the race even more exciting.” Besides having great participation, one individual used the race as a catalyst to reach a personal goal—he ended up losing close to 60 pounds and has now adopted a more active lifestyle as a result. “We have associates who participated in the Y training program before the race, and they provided feedback that other employees could leverage. After the race, we even posted the race times in the office,” Dobbins said. “Some folks have continued to participate in other races including the Ntelos 8K. We are already making plans to participate again in 2009. It’s a great way to bring associates together.”
SBQnow.com | 17
Photos | Courtesy of Brightroom inc.
Barry Goldmeier, The Juggler
CROSS COUNTRY
“
Competing at this level, with runners
from all over the country, gives athletes the experience of seeing different philosophies and approaches to training
”
and competition.
USATF Junior Olympic Cross Country Championship in Hanover This December, in Hanover County’s Pole Green Park, the hills are alive . . . with the sound of long-distance runners. Thousands of them. s host of the 2008 USA Track and Field National Junior Olympic Cross Country Championships, Hanover County welcomes the nation’s finest youth runners, as well as officials, coaches, and spectators. The December 13 event is sponsored by the USATF Virginia Association, Hanover Country Parks & Recreation, the Richmond Metropolitan Convention & Visitors Bureau, and the Sports Backers. This is the first time the Richmond area has hosted this national event, which attracts more than 3,000 athletes aged 8 to
A
18 | SBQnow.com
18 from all 57 USATF Associations. Runners compete for boys’ and girls’ titles in five age divisions. The event is expected to result in an estimated economic impact of $500,000 for the region. It has impact in other areas, as well. “[National competitions] can be very inspirational and a great motivational factor in a young athlete’s running career. They are also great opportunities for the exposure of the great numbers of talented youth runners in the country,” says Jim Holdren, coach of Maggie Walker’s cross coun-
try team and president of the USATF Virginia Association. Holdren also cites travel, friendships with other athletes, and even the occasional “humbling reality-check” from highlevel competition as benefits of participating in the national championship. Neil Mathews, coach of Lee-Davis High School’s cross country team, agrees. “Competing at this level, with runners from all over the country, gives athletes the experience of seeing different philosophies and approaches to training and com-
petition,” says Mathews. Both Holdren and Mathews believe that this event will boost the sport’s visibility. “It cannot but help to serve to heighten the interest in this great sport among the young runners and potential runners in the area and generate some publicity for this often lonely sport,” says Holdren. Mathews sees it as a way to cultivate the next generation of competitive runners. “The experience of seeing a national championship can sell the sport to kids
who are on the fence about it,” Mathews says. “Kids come out and experience the atmosphere of a major race and see that this is a big sport. It is not just for the 20 kids who are good runners. They think, ‘Hey, there is a whole world of running. It’s not just a way to get in shape for soccer.’” Pole Green Park, which is Lee-Davis’s home course, was one of Holdren’s indications that the Richmond area was ready to host this competition. “We have had some of the most outstanding high school cross country pro-
SBQnow.com | 19
Photo | Chris Owens
Lee-Davis High School Coach Neil Mathews trains the cross country team.
grams in the state for years,” says Holdren. “We have an excellent course, soon to be even better, at Pole Green Park in Hanover Country.” “It’s a good course because it is roomy; it’s not a campus course. You have space and different kinds of terrain, which make it a true cross-country course,” says Mathews, whose runners regularly train on the course. “Jim Holdren recommended Pole Green Park as an excellent representative of Region Three,” says John Hodges, Hanover’s Deputy County Administrator. “[The region] has strong, very competitive cross country teams, and many of those runners have used Pole Green Park,” he says. Hodges thinks this national championship will position Hanover County to host other large gatherings. “I have already seen a lot of interest in our course for other events,” he says. “The volunteerism and support of the community has been remarkable.” Greg Sager, Director of Hanover County Parks and Recreation, sees the investments that the county is making in this event as a sort of “durable good” that will live on long after the USATF National Junior Olympic Cross Country Championship has ended. “We are going from having about 30 cross country runners use the park to having thousands here,” says Sager. “We wanted the appearance of the park to be as good as we could make it.” In addition to cleaning and beautifying the course, the county also added pedestrian spans throughout. Other improvements included a trail addition that extends 1/3 mile and runs along the creek. The revamped course also has more hills, which make for a more challenging running course. “The addition takes you deeper into the park,” says Sager. “Beyond the cross country runners, park users will benefit from this improvement. People who want to get away from the noise of the other sporting events and explore the park will love the pedestrian spans.” Lee-Davis High School has used Pole Green Park as its main track since the park was completed in 1998. Sager says that having park users including the Lee-Davis team use the newly added trails and courses has been helpful. “The Lee-Davis runners have used it and given us feedback,” Sager says. “One runner discovered a potentially dangerous tree stump on the course and told us about it. The runners have been great stewards of the park from the beginning.” SBQ
20 | SBQnow.com
All it takes is an armful of traffic cones, yellow caution tape, and some creative thinkers on wheels. Cyclo-cross, an increasingly popular competitive sport in River City, is a hodgepodge of cycling disciplines that converge to test a rider’s endurance and mettle over stairs, by Paul Spicer ditches, and deep mud. “It’s a great sport, a short intensity sport,” says Rick Barlow, a former BMX enthusiast who has turned his talents towards cyclo-cross over the past eight years. During the fall months, Barlow, along with approximately 200 other cyclo-cross fans in Greater Richmond, are pulling out their rides, made up of knobby—yet narrow (2535mm)—mountain bike-like tires, a lightweight frame, cantilever brakes, and drop handlebars. They participate in a series of races taking places annually throughout Virginia, all boasting intense courses that can be woven into the urban landscape. Though cyclo-cross courses may not be designed until the night before the event, the format and structure for official shindigs are tight – with mandatory dismounts, a short prologue loop on pavement to help packs spread out, and a point series with formal categories and age groups. The sport is currently enjoying a strong
outpouring of interest from the road cycling community, a feisty batch who are often looking for ways to stay in shape during the winter months—but with a twist. Cyclo-cross is strongest in traditional road cycling havens, such as Belgium, the Netherlands, and the Czech Republic, where bikers are rumored to have raced each other over fences and through farm fields since the early 1900s. Barlow explains that here in Virginia, cyclists can expect lower level races to last about 30minutes, and professional races close to an hour. Pointing to the courses popping up in Richmond as an example, he says that cyclo-cross can comprise of all types of terrain and surprises. “There are courses at Chimborazo and Bryan Parks. Both of these are vastly different…they contain pavement, a little bit of trails, riding on grass, running up steps with your bike on your back, and we set up barriers…man-made barriers.” SBQ
SBQnow.com | 21
L ONGEVITY
Challenging the Odds Jocelyn and Bernie Kastenbaum work out every morning at the Tuckahoe YMCA. She runs marathons. Together, they win golf tournaments. But their best event may be defying expectations. ocelyn, 53, and Bernie, 88, were married September 13, after a twelve-year courtship that began when Bernie was helping his son find a Chevrolet Tahoe. Told that the wait for a new Chevy Tahoe would be two weeks, they tried a dealership where Jocelyn worked as a sales representative. “Someone told her ‘go out and get that old man,’ and she did,” says Bernie with a laugh. They ran into each other again at the Y. After three impromptu meetings during their early-morning workouts, Bernie
Photo | Chris Owens
J
22 | SBQnow.com
“
The most important thing was seeing each other at the Y every day. And when I found out she also played golf, that did it.
”
Jocelyn and Bernie Kastenbaum
asked Jocelyn out to dinner. “The most important thing was seeing each other at the Y every day,” says Bernie. “And when I found out she also played golf, that did it.” They dated for twelve years, but they took less than twelve days to plan their wedding. Ten, to be exact. While having dinner on September 3 with friends whose daughter was getting married on the 13th, someone suggested that they “make it a double wedding.” Ten days later, Bernie and Jo-
Subscribe Now! celyn exchanged vows in a double ceremony that took place in their back yard. Even her own wedding didn’t break Jocelyn’s stride as she trained for the SunTrust Richmond Marathon: she completed an 18-mile training run the morning of the ceremony. Back in 1991, an active, athletic lifestyle in 2008 didn’t seem to be in the cards for Bernie. That was when he was diagnosed with prostate cancer and his doctors gave him twelve to sixteen months. Presented with five treatment options, he opted for radiation, but had to wait five weeks for it to begin.
Even her
It’s FAST & EASY. Join 20 thousand readers and stay up to date with Richmond’s active lifestyle events, resources and options.
Register online. WWW.SBQNOW.COM
own wedding didn’t break Jocelyn’s stride as she trained for the SunTrust Richmond Marathon: she completed an 18-mile training run the morning of the ceremony. He spent those weeks studying his disease and encountered a life-changing book, Recalled by Life by Anthony Sattilaro, M.D. Dr. Sattilaro’s account of his own battle with terminal cancer, a battle he won with the aid of a strict macrobiotic diet, inspired Kastenbaum. Over the next six years, Kastenbaum’s PSA (prostate-specific antigen; normal levels are between zero and four) levels went from 49 to zero. The comprehensive fitness regimen that he practices today began during that period. He credits it with saving his life. Because it ultimately brought him and Jocelyn together, he also credits it with giving him even more to live for. Jocelyn is no stranger to challenging the odds, either. Once a triathlete, she began training with the Sports Backers Marathon Training Team because “you hear people say that once you are over fifty, you can’t run marathons.” Jocelyn and Bernie see their mutual commitment to training and fitness as a bond that strengthens their relationship. “If I run a race, Bernie volunteers for it,” says Jocelyn. “When we travel, we work out together. We play golf together. Bernie and I are proof that people in their fifties and sixties and over have as much to look forward to as people in their twenties. Maybe more.” SBQ
vi>ÌÕÀ }
/
* ` >ÌÀÞ
i ÌiÀ -iÀÛ } Ì i V Õ ÌÞ v À ÛiÀ Îä Þi>ÀÃ
,° 7 - 9] °*° ° * /, /" 1 / ""/ , ë ÀÌà i` V i E ÌÀ>Õ > V>Ài U VÕÃÌ >`i ÀÌ Ì Và ëÀ> à E vÀ>VÌÕÀià U >ÀÌ À Ì V E ` >LiÌ V v Ì V>Ài LÕ Ã U > iÀÌ ià U iÕÀ > U Ü>ÀÌà }À Ü E vÕ }> Ì i > Ã
,Õ } - iÃ
À i> Ì Þ iiÌ À -Ì>ÀÌ / Ã
ÓÈÓ°Ç£xÎ
Ç{äÈ À , >` ÀÌ Ã `i
Ç{Ç°ÎÎnä
xÎää V ÀÞ *>À À°] -Õ Ìi £ä{ /Ü V ÀÞ
hot Yoga. curious? West End 249-3355 • Stony Point 330-3353
bikramyogarichmond.com
- "7- " "1 / 6 / " , / U Õ Ì> ÕÃià U ` Õ Ã U / Ü ÕÃià U > iÌà U - É- "ÕÌ U Àii *>À } U µÕ « i Ì ,i Ì> ÃV Õ ÌÃ
º- Ü -i>à ] -i>à û
nÇÇ°ÇÈÈ° ÈÈ£ ,Ì° ÈÈ >Ì Ì i ÌÀ> Vi Ì - ÜÃ i Õ Ì> ] 76
Korean Tiger Team Visits Richmond The Korean Tiger Professional Demonstration Team travels the world performing martial arts demonstrations and providing educational programs to showcase the beneďŹ ts of Tae Kwon Do. 24 | SBQnow.com
SBQnow.com | 25
W
26 | SBQnow.com
painted on the walls of the tombs depict men engaged in Subakki fighting. This combat was different from the type of Tae Kwon Do that is practiced today, however. Tae Kwon Do has evolved over the years, becoming more systemized through each generation. In terms of techniques, Tae Kwon Do emphasizes kicks more than other martial arts, making it ideal for improving balance, flexibility, and endurance. It is also a powerful form of self defense. Established in May 28, 1973, the World Tae Kwon Do Federation is the international body governing the sport of Tae Kwon Do and is a member of the Association of Summer Olympic International Federations. Tae Kwon Do became an official Olympic sport for the 2000 Olympic Games in Sydney. SBQ
Photos cover spread and page 26 | Chris Owens Lower two photos page 27 | Chris Smith
TAE K WON D O hile they mainly visit large venues like Madison Square Gardens, thanks to local ties to Master Cho’s Tae Kwon Do and Martial Arts in Glen Allen, the team recently put on a demonstration in Richmond to benefit the Children’s Miracle Network. Over 1,000 fans attended the events over a three-day period to witness the latest techniques in Tae Kwon Do, raising over $10,000 for the charity. Master Cho is a captain and team trainer of the Korean Tigers. He has over 40 degrees of black belt and is “Top of Special Forces” in three countries. He is also a doctor of sports medicine, chiropractics and acupuncture. Tae Kwon Do is native to Korea. The earliest evidence of Tae Kwon Do is found in warriors’ tombs dating as far back as the year 3 C.E. Murals
SBQnow.com | 27
YOGA
“
Pre-natal yoga helps maintain flexibility and strength, but also helps women increase their body awareness and that can help them tune into the changes that are occurring in their bodies.
OmMama Yoga
”
Lytle leads a class in prenatal yoga.
by Dana Callahan
Years ago, expectant women—even athletes—were often benched by their physicians during pregnancy. But today, doctors encourage most pregnant women to exercise. growing number of Richmond women are incorporating yoga into their prenatal exercise regimens, says Leslie Lytle, founder of OmMama, a local organization offering pre-and post-natal yoga and educational programs. “Pre-natal yoga helps maintain flexibility and strength, but also helps women increase their body awareness and that can help them tune into the changes that are occurring in their bodies,” says Lytle, who has taught pre- and post-natal yoga 8 years. Yoga also helps women prepare for delivery. “Childbirth can be a very emotionally and physically challenging activity,” says Dr.
Photo | Chris Owens
A
28 | SBQnow.com
Christine Isaacs, M.D., and assistant professor at Virginia Commonwealth University Medical Center’s Department of Obstetrics and Gynecology. “Pre-natal yoga helps a woman work on mind and body control and many women call upon these skills to navigate the journey of labor and birth.” Pre-natal yoga’s benefits extend beyond delivery day, says Isaacs. “Yoga focuses on strengthening the inner core, and anything a woman does to help strengthen the core before and after the birth can help a women transition back to her pre-pregnancy state,” she says. OmMama’s post-partum classes help tone and strengthen the back, ab-
domen and pelvic floor. Babies are welcome in most post-partum classes, including Itsy Bitsy Yoga, which aims to foster babies’ development. New-and-soon-to-be moms can participate in road races through OmMama’s Healthy Mamas walking and running team. The team is jointly run by OmMama and TRIgirl Training, a women’s triathlon training organization. “It was a great way to stay in shape and get a lot of support from other women experiencing the same things,” says Shelley Smith, a Healthy Mamas team member and OmMama yoga student. SBQ
resistance exercises with cardiovascular workouts. Participants burn an average
350 to 500 calories per session.
Stroller Strides by Dana Callahan
Tonia Blanchet gained 60 pounds during her first pregnancy. She swore it would be different the next time. So after becoming pregnant with her second child, she joined Stroller Strides, a fitness program moms can do with their babies in tow. he first time I had to do planks (a challenging exercise for strengthening core and back muscles), I just looked around and thought ‘Are you kidding me?’” she says. She attended class regularly and gained just 27 pounds during her second pregnancy. She is now a Stroller Strides instructor and marathon runner. The program’s 60-minute interval training sessions combine resistance exercises with cardiovascular workouts. Participants burn an average 350 to 500 calories per session by power walking or jogging, and stopping intermittently to use exercise tubes, their body weight or strollers in resistance exercises. “This model works for two reasons,” says Rachel Pustilnik, the owner of the Richmond franchise of Stroller Strides.
T
“
It’s the perfect balance of exercise, family and fun.
”
“First, research shows that you burn more calories by getting your heart rate up. Interval training gets your heart rate up more frequently, so you’re getting more bang for your buck.” “Second, we focus on the happiness of the children. We keep the children engaged by singing, clapping and playing games during resistance exercises,” says Pustilnik. Instructors are nationally certified and have additional training in pre-andpost-partum fitness. Following guidelines
from the American College of Obstetricians and Gynecologists, instructors focus on helping new moms re-align their postures and strengthening their core muscles. “A woman’s body changes so much during pregnancy. We know what it takes to get a woman’s body back in shape,” says Pustilnik. “It’s a matter of listening to your body, and taking time to do what needs to be done in the proper sequence,” she says. Stroller Strides also provides a supportive community for new moms. Participants form playgroups, enjoy “Moms Nights Out” and swap advice in an online chat room. “It’s the perfect balance of exercise, family and fun,” says Blanchet. SBQ SBQnow.com | 29
W ORKOUTS
The program’s 60-minute interval training sessions combine
Upcoming Events
Nov 8
Nov 8-9
Nov 14-15
VHSL State Cheerleading Competition (Siegel Center)
Capital Fall Classic (soccer) – Strikers
VHSL Volleyball State Championships (Siegel Center)
Nov 15
Nov 15
Nov 22
Nov 22-23
Sun Trust Richmond Marathon, McDonald's Half Marathon, NTELOS 8k & Times-Dispatch Kids Run (Nov. 14)
USATF Virginia Association Junior Olympic Cross Country Championships (Pole Green Park)
Region III Junior Olympic Cross Country Championships (Pole Green Park)
Midlothian Mega Blast Soccer Tournament
Founded in 1969, James River Rugby Club is one of the oldest continuously operating clubs in the region.
Read more about the Ukrop's Monument Avenue 10k on page 16.
Dec 6
Dec 9
James River Rugby Club Christmas 7’s Tournament
Youth Obesity Conference at The Richmond Marriott
Dec 13
Dec 13-14
USATF National Junior Olympic Cross Country Championships (Pole Green Park)
U16 & U19 Indoor Field Hockey Qualifier (Greater Richmond Convention Center)
30 | SBQnow.com
Dec 26 Registration opens for the 2009 Ukrop's Monument Avenue 10k and YMCA 10k Training Team
?
Need more info Check out the Events @ www.sportsbackers.org EMAIL
STORY IDEAS TO:
feedback@sbqnow.com
Forget the motto ‘No Pain, No Gain’! With today’s innovative products, your workouts can be as comfortable as you like. MOFLOW Pressurized Hydration System
Sigma Karma Pro LED Light
This drinking system might be just the thing
Need some light for late bike
for hikes or long bike rides. Selected as
rides or just to help with visi-
among the Best of 2008 Adventure Gear by
bility? Try hooking the Sigma
National Geographic Adventure Magazine,
Sport's Karma Pro, LUX to your
the MOFLOW (more flow) system means no
handlebars or helmet. The
more drinking water from a hose. The
wide round light and 3 power
MOFLOW comes with an air pump and is
levels provide just the amount
made with 100% antimicrobial film and
of light you need. The click
hardware. That means, all you do is inflate
bracket can also be adjusted
before your activity and then take it with
sideways for the perfect set-
you. It can be used for
ting. In addition the light can
hiking, biking, camping, or running. It can also be
also be easily changed from
used for washing up, cleaning your gear, and can
the handlebars to the optional
even be used as an emergency shower and pillow.
helmet bracket. Available at
Carried locally at Blue Ridge Mountain Sports.
Rowlett’s Bicycles.
The rechargeable high power LED light offers extra long burn time with constant brightness.
Garmin Edge 705 with Heart Rate and Ca-
you’re going and how to get there, but can also pro-
dence Garmin has long been know for its GPS in-
vide your heart rate and cadence. You can use
novations, but you may not be aware of the
turn-by-turn directions to reach your destination
portable devices now available. The Garmin Edge,
and get back home again. With a vivid color display
for example, comes in various models, with the
area, it’s easy to see keep the finish line in sight.
705 being one of the upgraded versions. This GPS-
Check out the selection at 3 Sports. (Some models
enabled portable device not only shows you where
require special order.)
Deluxe Bundle includes MapSource City Navigator street map on a preloaded MicroSD data card. Plus you can add optional topo mapping for off-road adventures.
Shebeest Workout Gear Shebeest focuses on innovative fabric technology to provide female athletes with fashionable, yet functional, clothing options from cycling jerseys and shorts to cross-training tops and tights. Newer products incorporate environmental friendliness by using Ecowic, a fabric produced with recycled yarn, and Stretch Bamboo, a fabric made from sustainably grown bamboo. Taking the technical aspect of Shebeest to the next level, this year they introduced SB Seamless and SB Bodymapping fabric technology into some of their signature styles. See what’s new from Shebeest at the Carytown Bicycle Company.
T RY T HIS
Get in Gear: Must-Have Accessories for the Get Up & Go
CCome ome Experience Experience A America’s merica’s Friendliest Marathon! Marathon! Friendliest
/," 1 /," 1 1 A Ne New w Half Marathon! Maarathon!
7 9 7 9 ,1 ,1 , " , " ¶
¶
SSaturday, a tur day, N November ov e m b e r 1 15, 5, 2 2008 008
Ann EEvent A vent ooff tthe he
IT’SS THE LITTLE THINGS THAT THA AT ADD UP.
C o ur s e amenities, Course a m eni ti es , like li k e jjunk u nk food fo od stops s top s and a nd wet wet w ashcloths. Friendly Friendly and and courteous courteous volunteers volunteers who who washcloths. more ttreat reat yyou ou like like m ore tthan han just just a bib bib number. number. EEven ven aann oonline nline rregistration egistration system system tthat hat doesn’t doesn’t hit hit you you with with extraa fees to sign up. It’s what led extr leed Runner’s World ttoo cconfirm onfirm w hat w e’ve b een ssaying aying aallll aalong: long: what we’ve been Richmond TThe he SunTrust SunTrust R ichmond Marathon Marathon truly truly is is ““America’s America’s FFriendliest riendliest M arathon”! Marathon”! The SunTrust The SunTrust Richmond Richmond Marathon Marathon is is proud proud to to hhonor onor transplant transplant rrecipients ecipients and and donor donor families. families.
ÜÜÜ°À V ` >À>Ì °V Ü Ü Ü°À V ` >À > Ì °V U >À>Ì Jë ÀÌÃL>V iÀð À} >À >Ì Jë À ÌÃL>V iÀð À} U n nä{°ÈÇΰ, ä { °ÈÇΰ,