SBQ#7

1 0 Y EA R S UKROP始S MONUMENT AVENUE 10K

COLECTOR始S EDITION:

24

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

5

SMART EATING OPTIONS FOR RACE DAY REGISTRATION BOOM:

FIRST MARKET MILE KIDS RUN PAGE 14 BEWARE THE

WOOKIEE

9

YEARS OF

EVENT PHOTOS PAGE 20

USAT DUATHLON NATIONAL CHAMPIONSHIPS STEP-BY-STEP INNOVATION THE MASSEY FUNDRAISING CHALLENGE PAGE 24

THE

100K CLUB EMILY CONKLIN

& OVER 60 OTHER

ATHLETES GET A

ONCE-IN-A-LIFETIME

OPPORTUNITY PAGE 22

SPORTS BACKERS QUARTERLY MARCH|APRIL 2009

XTERRA Richmond Continues

Lucas: the XTERRA is on.

“Thanks to unprecedented community and regional support, Team Unlimited, along with a local race committee, will bring the World Championship qualifying race back to Richmond for the 11th straight year,” says Kate Lucas, 4x XTERRA World Championship Qualifier.

While it got off to a late start, the races are now a go for June 13 and 14. Scheduled races include the XTERRA Atlantic Cup off-road triathlon (compete individually or as a relay team), sport distance XTERRA, the 10k, and the 21k Xduro trail running races. Register at www.xterraplanet.com/races to support this exciting Richmond event.

J U M P S T A R T Richmond Area Bicycling Association Rated #1 in the Region The Richmond Area Bicycling Association was recently named Region Three Bike Club of the Year (comprising AL, FL, GA, KY, MS, NC, PR, SC, TN and VA) by the national organization cycling, the League of American Bicyclists for their charitable activities, advocacy projects and club events. One local event they support is the Capital to Capital Bike Ride from Williamsburg to Richmond which this year takes place on May 9th. Go to www.virginiacapitaltrail.org for information.

Anthem Stride through Time The idea for the Anthem Stride through Time, a 10K walk highlighting Richmond history, was born in a place where striding ̶or even standing up for long̶was not an option.

“Jon Lugbill and I were trapped together on a plane, coming back from a Chamber of Commerce trip,” says William J. Martin, Director of the Valentine Richmond History Center.

They chatted about the rise in non-competitive walking for health, and the Valentineʼs more than 400 walking tours.

Then, says Martin, “We asked

ourselves, ʻWhat will 10K get you downtown?ʼ” On May 30, it will get you a fuller view of Richmondʼs past and present. The courseʼs 16 highlights include St. Johnʼs Church, the Edgar Allan Poe Museum, the National Theater, the Canal Walk, and the Virginia Holocaust Museum. Along the way, walkers will enjoy live music, historic interpreters and other performances.

“People are familiar with Patrick Henry and the Civil War, but donʼt always know the importance of Richmond in other

Record Entries for USAT Duathlon National Championships Registrations for the 2009 USAT Duathlon National Championships in Richmond on April 26 have set entry records for the largest Duathlon Age Group National Championships ever with over 950 entries and the largest combined number of participants at the championships with 1,300 total entries in all of the weekendʼs events.

After setting an all-time record for the largest field ever to enter a duathlon national championship in the United States, the USAT Duathlon Age Group National Championships will have to limit entries to the first 1,200 registrants.

Entries will not be limited in any of the other events occurring during the National Duathlon

Festival weekend.

“Duathletes are coming out of the woodwork to compete here in Richmond in the National Duathlon Festival set for April 25-26th,” says Sports Backers executive director Jon Lugbill. “The Sports Backers, USA Triathlon, USA Triathlon Mid Atlantic Region, and the Richmond Triathlon Club have worked hard together to promote entries in the event. All of these organizations are focused on creating the kind of quality event that will bring even more back next year.”

The National Duathlon Festival is a two-day, run-bike-run event featuring on-road duathlon events (April 26), off-road duathlon events (April 25) and some combination events.

cemeteries and parks. periods. This walk And it has high-rises and gives a broader real city grit. Itʼs only sweep of Richwhen you get out of the mondʼs history and car and walk that you reimportance,” says ally see and understand.”

Martin. “You kind of To register for the get it all.”

Anthem Stride Through It also promises new insights to Martin: “I walk this Time, sign up online at novices and experts course every Sunday www.sportsbackers.org. morning, and By entering, you can help alike. “I walk this every time, to preserve Richmondʼs course every SunI see something history, and youʼll reday morning, and different.” ceive a bib number, every time, I see something different,” says Mar- goodie bag, finisher t-shirt, and tin. “Richmond has beautiful ar- a new appreciation for our cityʼs chitectural statements, small history and tradition.

More than 1,300 duathletes from around the country will be competing in the National Duathlon Festival.

In the on-road events, the age group athletes can qualify for the ITU Duathlon Short Course World Championships in Concord, NC in September.

There are 12 qualifying slots per age group category at the USAT Duathlon National Championships. Every participant will also receive a USAT National Championship backpack, a Commemorative Finisher pint glass, a hat and a technical T-shirt.

The start, finish and transition area will be the same as

the 2008 USAT Duathlon National Championships and will feature a festival atmosphere, though the onroad and off-road run and bike courses have changed (maps and videos at www.duathlonnationals.com). Several new events have been added including the Du Duo Relay two-person team event (which has proven quite popular with duathlon couples), the mighty Double Du (fastest combined time in the off-road and on-road age group championships) and club and collegiate championships. The Richmond Triathlon Club will host a postrace tailgate party.

SBQnow.com | 3

B O D Y S M A R T TRAINING TABLE: WATCH THOSE RACE-DAY CARBS

Targeting Hip Pain

Youʼve stuck to your running schedule, been eating better, feeling great and youʼre ready to run 6.2 miles! Just about ten weeks ago it seemed like an impossible feat and now youʼre really going to do this. Itʼs amazing how the body can adapt in such a short time period. So now what? Do you load up on carbs the night before? Treat yourself to a big pasta dinner? But wait, what about protein, maybe you should eat more protein.

Sample Dinner Ideas: Pasta with a tomato (red) sauce. Homemade is best because you can control the amount of fat and oil in the sauce.

Small side salad Orange, apple, banana, grapes or another favorite fruit Low-fat or fat-free milk or milk substitute like soy, rice or lactose free milk OR Skinless chicken breast or any type of fish Rice or baked potato (careful with the butter and sour cream) Green beans or another favorite veggie Fruit Smoothie (blend fat-free vanilla yogurt with a banana and your favorite frozen berries) Sample Race Day Breakfast Ideas* Cereal (avoid the high fiber type, no more than 2g/serving) with Low-fat or fat-free milk or milk substitute like soy, rice or lactose free milk Juice OR Bagel or toast with peanut butter Juice OR Energy bar (look for one with more grams of carbohydrates compared to protein and fat and no more than 2g Fiber) Juice or Low-fat or fat-free milk or milk substitute like soy, rice or lactose free milk

3 Quick Food Facts 1. Find your personal pyramid Eating carbohydrates will give you energy for the race, but donʼt overdo it. Protein is essential for maintaining muscle mass but most Americans get two times the recommended amount. We all know that animal fats are unhealthy, but they are everywhere! The United States Department of Agricultureʼs MyPyramid (http:// www.mypyramid.gov) can help set things straight. Visit their web site to find your own personal Pyramid. The plan recommends a lifestyle eating pattern thatʼs useful for all healthy Americans including athletes AND the average 10K runner.

Follow your MyPyramid plan leading up to race day and keep in mind the following tips for the night before and day of the race.

2. Itʼs all about the fluids Remember to drink plenty of fluids, sticking mostly to nonalcoholic, non-caffeinated, low calorie beverages.

3. Flush the fat Avoid high fat foods, remembering that fat can be hidden in sauces, gravies and certain cuts of meats.

*

The earlier you eat your breakfast the larger your portion size should be and always try to eat at least one hour before you exercise.

Good Luck and be sure to visit the Registered Dietitians from the Richmond Dietetic Association at the Expo for more race day tips and general nutrition and health information.

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

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I would like to increase interval running as we get closer to the Ukropʼs Monument Avenue 10K. However, last year, when I started running faster, I developed hip pain that kept me from running at all. What could this have been and how can I keep it from happening this year? ̶Awaiting hip help Hip pain is common in runners. The possible causes are many and treatments are specific to each diagnosis. We can categorize hip pain by the location of the pain around the hip. Is your pain in the front (groin area), side, or back of your hip? Use this chart as a guide. Find more information online at www.SBQnow.com.

LOCATION

Anterior

Lateral

DIAGNOSIS

PAIN WORSE

TREATMENT

PREVENTION

Stress Fracture

Pain with crossing legs

Cross Train

Regular strength training

Flexor Strain

Resisted thigh lift

Strengthening

Avoid overtraining

Sports Hernia

Twisting

Surgery

Strength training

Bursitis

Touch

Strength, AntiGeneral inflammatory conditioning

Piriformis Syndrome

Sitting

Strengthening Stretching

Stretching

Bending Forward

Strengthening

Core strengthening

Bending Forward

Strength, AntiCore inflammatory strengthening

Posterior Lumbar Strain Herniated Disc

There are multiple possible causes of hip pain. Figuring out the correct diagnosis is necessary to direct treatment and gets you back to training quickly.

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.

Cel

e b r at i

s r a e ng 1 0 Y

official race guide PRESENTED BY

MarcH 28th 2009

AN EVENT OF THE

INTRODUCING THE COMPLETE SPORTS DRINK ADVANC ED E LEC T ROLY TE SYST E M

WELCOME TO THE UKROPʼS MONUMENT AVENUE 10K NEED TO KNOW ..........................................................8 PAST WINNERS..........................................................12 FIRST MARKET MILE KIDS RUN ..............................14 COURSE MAPS & DESCRIPTION ............................16 BANDS & LOCATIONS ..............................................18 PARTY STOPS ............................................................19 SPECIAL THANKS ......................................................26 When the Sports Backers first floated the idea of a running race on Monument Avenue, the goal was to create a signature event that shows off one of Richmondʼs most beautiful and historic assets. Even we couldnʼt have imagined just how quickly the community would embrace this event. From 2,462 participants for the inaugural event on April 1, 2000 to last yearʼs 31,158 entrants, weʼre now on the cusp of being one of the 25 largest running races of any distance in the entire world! Weʼve also been voted best road race in the Southeast. Not bad for little, olʼ Richmond.

But what weʼre even more proud of is the way the Ukropʼs Monument Avenue 10k has helped change the lives of people in the Richmond area. Weʼre now known as an active town, one whose residents embrace running and walking and biking and all types of physical activity. Since 2002, the YMCA 10k Training Team has prepared 20,000 participants for the 10k, many getting off the couch for the first time in years and making a commitment to a healthier and more active lifestyle.

This year I hope you will join me as I smile at the hundreds of costumed runners mixed with the crowd, enjoy the dozens of bands playing and feel energized by the thousands of spectators cheering everyone on to finish. So whether youʼre running your first Ukropʼs Monument Avenue 10k or youʼre a member of our 100k Club recognizing those who have finished the race every year, we hope you enjoy what has become a Richmond rite of Spring!

RACE ETIQUETTE 13 Tips & Guidelines: If you are running or walking your first race or your 1,000th, it is important to remember that you are not alone when taking part in the Ukropʼs Monument Avenue 10K.

CELEBRATING TEN YEARS

20

A Brief History: In 2000, before the first Ukropʼs Monument Avenue 10K no one knew that the race would be the phenomenon it is today. By 2008, participation had grown to 31,158 runners and now includes First Market Mile Kids Run.

THE 100K CLUB 22 Once in a Lifetime: Anyone who has participated in the Ukropʼs Monument Avenue 10k all 10 years will be recognized as a member of the 100K Club. Potential candidates discuss their motivation and memories of participating in the last 9 events.

MASSEY FUNDRAISING CHALLENGE 24 Making a Difference: The Massey Fundraising Challenge provides an easy way for individuals and teams to support world-class cancer research at Massey Cancer Center. A cancersurvivor, and active with the fundraising committee, Margaret Broaddus, along with her husband Al, are on several running teams.

UPCOMING EVENTS 25

Sincerely Jon Lugbill Sports Backers Executive Director

Donʼt Stop Now: From April through November, Sports Backers has created an incredible line-up of events and competitions for your participation. Including the brand new Dominion Riverrock, a unique mix of adventure sports, music & fun set along Downtownʼs riverfront.

PRESENTED BY

www.sportsbackers.org |

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NEED TO KNOW Thursday, March 26 11am-9pm 12 & 6:30pm

SCHEDULE

Packet Pick Up-Anthem Health & Fitness Expo at Arthur Ashe Athletic Center

Sports Backers Marathon Training Team information meeting at the Anthem Health & Fitness Expo

Friday, March 27 11am-9pm 12 & 6:30pm

Packet Pick Up-Anthem Health & Fitness Expo at Arthur Ashe Athletic Center Sports Backers Marathon Training Team information meeting at the Anthem Health & Fitness Expo

RICHMOND TIMES-DISPATCH DRESS UP & RUN CONTEST Dress up as your favorite comic strip character or anything else that shows your wild side! Prizes will be awarded to the top three group and individuals/duo entries. New this year, Y101 wants you to dress up as your favorite rocker. Visit the race website for contest rules and a list of prizes.

Saturday, March 28 6:45-8am

Richmond Times-Dispatch Dress Up & Run contest check-in at Monroe Park

7:30am ‒12:30pm Amica Insurance Bag Check available in Monroe Park First Market Mile Kids Run starts on Cathedral Place near Laurel Street

8am 8:30am 9am-12pm

Ukropʼs Monument Avenue 10k starts at Broad and Harrison Streets (Wave A) Minute Maid Race Festival in Monroe Park

HELP THE UKROP'S MONUMENT AVENUE 10K BE RECOGNIZED AS ONE OF THE 25 LARGEST RACES IN THE WORLD As a participant in the Ukropʼs Monument Avenue 10k, you know itʼs a world-class event.

Now you can help make that distinction official. We are on the cusp of being one of the 25 largest races IN THE WORLD! How can you help? By being sure to wear the timing chip you were given at packet pick up. Races are ranked based on their number of finishers and

the only way you are considered an official finisher is by wearing your timing chip. Whether you are a runner or walker, we need you to wear your chip in order to be counted. Just follow the directions on the chip to attach it properly to your shoe and youʼre all set. Be a proud part of the effort to give Richmond its place on the world stage and wear that chip!

AMICA INSURANCE BAG CHECK Wondering what to do with your personal items during the event?

Amica Insurance will provide bag check for all registered participants.

The service is available from 7:30am̶ 12:30pm in Monroe Park near Laurel Street, so you will need to go to Monroe Park to drop off your gear and then walk three blocks over to the start area on Broad Street. You can use the tearoff tag on your bib to attach to your bag to identify it as yours.

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| www.sportsbackers.org

HOW TO PARTICIPATE IN THE DRESS UP & RUN CONTEST: You must be a registered participant in the 2009 Ukropʼs Monument Avenue 10K and must wear your bib number. Check in at the Richmond Times-Dispatch tent in Monroe Park from 6:45-8am prior to the race. You must wear your costume while you participate in the Ukropʼs Monument Avenue 10K. Winners will be notified after crossing the finish line and must go to the Richmond Times-Dispatch tent in Monroe Park after concluding the race to accept their prize. Visit the race website for a full list of official rules.

MASSEY CANCER CENTER

WAVE START INFORMATION In order to provide the safest and most enjoyable event experience possible, the Ukropʼs Monument Avenue 10k utilizes wave starts. All event participants will line up for the start based on the letter on your bib number. This letter represents the wave that you chose based on your predicted time or qualifying time.

Wave Elite Athletes

Start Time 8:30 a.m.

While lining up on Broad Street, please look for the volunteer holding the wave sign that corresponds to your bib. So if your bib number is MB13242, then you will look for the “Wave MB” sign. Your group will be walked into the starting corral as the start time for your wave approaches. Wave Security will be on hand to make sure that you are lined up with the correct wave.

Wave

Start Time

A

Seeded Runners

Sub 43 min.

8:31

RA

Runners

60 min.

9:05

B

Seeded Runners

43 to 45 min.

8:33

RB

Runners

60 min.

9:09

C

Seeded Runners

46 to 47 min.

8:34

RC

Runners

60 min.

9:13

D

Seeded Runners

48 min.

8:35

S

Runners

61-65 min.

9:16

E

Seeded Runners

49 min.

8:36

SB

Runners

61-65 min.

9:20

F

Seeded Runners

50 min.

8:37

TA

Runners

66 to 70 min.

9:23

G

Seeded Runners

51 min.

8:39

TB

Runners

66 to 70 min.

9:26

H

Seeded Runners

52 min.

8:40

UA Joggers

70 to 75 min.

9:29

J

Seeded Runners

53 min.

8:41

UB

Joggers

70 to 75 min.

9:33

K

Seeded Runners

54 min.

8:42

VA

Joggers

76 to 90 min.

9:36

L

Seeded Runners

55 min.

8:43

VB

Joggers

76 to 90 min.

9:40

MA Runners

56 min.

8:44

VC

Joggers

76 to 90 min.

9:42

MB Runners

56 min.

8:48

W

Jog/Walkers

90 to 100 min.

9:45

MC Runners

56 min.

8:52

WB Jog/Walkers

90 to 100 min.

9:50

NA Runners

57 min.

8:56

X

Walk/Joggers

100 to 110 min.

9:54

NB Runners

57 min.

8:58

XB

Walk/Joggers

100 to 110 min.

9:59

P

Runners

58 min.

8:59

YA

Walkers

110 to 120 min.

10:02

Q

Runners

59 min.

9:02

YB

Walkers

120 min. or more

10:08

Please note:

• If you wish to start with someone who is in a different wave, you may do so by starting in the slower personʼs wave. In other words, you may drop back to a slower wave, but no one may move up to a faster wave. THIS WILL BE STRICTLY ENFORCED!

• Be sure to pin your bib number to the front of your shirt. You must wear your bib number to be admitted into the starting corral.

• Remember that we have chip timing to record your exact start time so your results will accurately reflect the time it took you to run the race no matter which corral you start in.

YMCA 10K TRAINING TEAM FOR THE UKROP'S MONUMENT AVENUE 10K What does it take to break out of the 9-to-5 rut, to finally get off the couch, and to engage in a regular regime of running and exercise that can ultimately lead to a healthier lifestyle? It takes discipline, desire and hard work. But you donʼt have to do it alone. In the YMCA 10k Training Team program created by Sports Backers seven years ago, you will find yourself in the company of over 3,300 people with the same goals and ambitions. Led ably by veteran runner Dan Blankenship, this yearʼs crew started their hard work in the middle of January. Ten weeks later, they are off the couch and in the race. Congrats. If you think the program could benefit you or someone you know, go to www.sportsbackers.org beginning December 26 and sign up for next year.

The VCU Massey Cancer Center is the official non-profit fundraising partner of the Ukropʼs Monument Avenue 10k.

Through your participation in the Ukropʼs Monument Avenue 10k and the Massey Fundraising Challenge presented by Anthem you can help raise critical funds to advance the fight against cancer. There are three ways you can Put Cancer on the Run as you run or walk in this yearʼs event: 1. Participate individually in the Massey Fundraising Challenge.

Encourage your friends, relatives, neighbors, and co-workers to recognize your competition in the event with financial support of the VCU Massey Cancer Center.

2. Organize a fundraising team and put cancer on the run together! Recruit your co-workers, organization or family and friends and raise money for the Massey Fundraising Challenge collectively.

3. Make your own personal donation to the VCU Massey Cancer Center through their website at www.run4massey.org.

The VCU Massey Cancer Center is one of 64 National Cancer Institutedesignated institutions that leads and shapes Americaʼs cancer research efforts. Working with all kinds of cancers, Massey conducts basic, translational, and clinical cancer research, provides state-ofthe-art treatments and clinical trials, and promotes cancer prevention and education.

The Massey Fundraising Challenge is generously sponsored by Anthem. For more information about the Massey Fundraising Challenge, visit www.run4massey.org. Massey will be on-site at the Expo and in Monroe Park on race day to collect any pledges you have received.

www.sportsbackers.org |

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AT&T DASH FOR THE CASH

MINUTE MAID RACE FESTIVAL

Anne Parker has been chosen as the AT&T Dash for the Cash competitor and has a chance to win a $2,500 bonus prize. Anneʼs race starts at 8:30 a.m. at a pre-determined starting position. When the starting gun goes off, she will dash for the finish line, followed closely by the elite runners, who will be motivated to catch and pass her so they can add the $2,500 AT&T Dash for the Cash prize to the $2,000 first prize.

Once you cross the finish line. . . turn those running shoes into dancing shoes! The Minute Maid Race Festival in Monroe Park will come to life with live music from Blackbird Pond. Also appearing on stage in Monroe Park is Richmond favorite Dirty Truth. For a list of bands scheduled to appear at the event, see page 18.

The Minute Maid Race Festival will also have lots of food and drinks including sampling from different food vendors. There will also be plenty of activities for the little ones.

EVENT COVERAGE ON CBS 6 Be sure to watch for stories and race coverage on CBS 6 the week leading up to the event. On race morning from 8 to 10 a.m., there will be two hours of live coverage of the event. . . only on CBS 6.

10K FAMILY MEETING AREA Upon exiting the Finish Line Corral, there will be an area to meet your family and friends. Just tell them to meet under the sign listing the letter of the alphabet that corresponds to the 10K participantʼs last name.

EVENT DOʼS AND DONʼTS For the enjoyment of all participants and spectators, please adhere to the following event rules:

• No strollers, baby joggers, animals on leashes, skateboards, skates, or bicycles will be allowed on the course. This will be strictly enforced.

HIRSCHLER FLEISCHER SPIRIT CONTEST The most enthusiastic Spirit Groups along the 10K course will receive special recognition from the Hirschler Fleischer Law Firm. A Spirit Groupʼs goal is to show the most enthusiasm through cheers, dances, and encouragement given to the runners and walkers in the race. A $300 Grand Spirit Award will be given to the winning group, with cash prizes going to nine other groups.

All groups must be registered and approved in advance with the Sports Backers to compete for the awards.

PERFORMANCE FOOD GROUP HEALTHY SCHOOL CHALLENGE The Performance Food Group Healthy School Challenge is a contest to see what middle school or high school can have the most students sign up for the Ukropʼs Monument Avenue 10k.

Prize money will be awarded to the schools with the highest percentage of participation based on total school enrollment for both middle and high schools. In addition, the Sports Backers provided training t-shirts to participants in the Healthy School Challenge that registered for the event by February 27, 2009. Visit the race website to see how the schools ranked.

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• No one other than registered race participants may cross the finish line. Please do not have anyone join you for the final stretch. This is strictly enforced.

• The post race food area is for registered event participants only. Please do not bring family members in with you.

RACE RESULTS Full results will be available at www.sportsbackers.org

by Saturday evening, March 28.

RACE PHOTOS Brightroom professional photographers will be taking runner photos along the course for the Ukropʼs Monument Avenue 10K and First Market Mile. Be sure to wear your bib number where it can be seen, and smile when you see the Brightroom team. Then, visit the race website next week to see your photos.

PAST WINNERS FEMALE

MALE 2000 Jared Segera

29:27

2000

Alisa Harvey

35:25

2001 Elly Rono

29:59

2001

Anna Pichrtova

34:57

2002 Reuben Chesang

29:39

2002

Lynbov Demisova

33:22

2003 Gilbert Koech

28:34

2003

Edna Kiplagat

32:28

2004 Reuben Chebii

28:07 *

2004

Tatyana Petrova

32:46

28:43

2005

Tatyana Petrova

32:46

2006 Nicodemus Malakwen 28:31

2006

Magdalene Makunzi

32:33

2007 Teferi Bacha

28:29

2007

Magdalene Makunzi 32:24 *

2008 Abdi Abdirahman

28:32

2008

Leah Kiprono

2005 Ernest Meli-Kimeli

* Race Record

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34:19

RACE ETIQUETTE If you are running or walking your first race or your 1,000th, it is important to remember that you are not alone when taking part in the Ukropʼs Monument Avenue 10K. In order to enhance the experience for everyone involved please obey these rules for the road.

PREPARING FOR THE START

APPROACHING THE FINISH

• Pay attention to the pre-race instructions. What you hear will not only help guide you through the course but will also keep you safe.

• Please donʼt allow your non-registered friends and relatives to run or walk with you in the race. They would be taking water and POWERade from the registered participants. They can cheer you on from the side of the road.

• Pin your race number on the front of your shirt. This is where it is most visible for race officials. This allows the official race photographers to be able to identify you after the event.

• Attach your timing chip to your shoe. Having the timing chip attached to your shoe is the only way you will be able to receive a time. If you put it in the pocket of your shorts the timing mats wonʼt be able to read it. And, if it is in your car then you wonʼt get a time.

• Remember to tell your friends and family NOT to cross the finish line with you. Once you have crossed the finish line, donʼt stop suddenly or the runner behind you might run into you. Keep moving through the exit from the finish line area into Monroe Park.

• Enjoy post-race refreshments, but remember donʼt be a piggy. Others want to enjoy the goodies too. Moderation is the key so thereʼs food for the last people finishing the event. Post race food is to help you recover from the run not to stock your kitchen cupboards.

DURING THE RUN/WALK

• Have fun and enjoy yourself. Run or walk no more than two abreast. Other runners will want to get by you. If you are walking in a group, stay in the back of the pack.

• If you are getting water or POWERade at an aid station, move to the side of the road to grab water from a volunteer, and keep moving. If you want to stop and drink, move to the side of the road, out of the way of other runners after the aid station. Donʼt go too far with your cup. The race volunteers will be collecting the cups and will appreciate not having to go on an extended “litter patrol.”

• Even those of us who perspire instead of sweat may have to deal with bodily functions during the race. If you need to spit, move to the side of the road and do it there; the same goes for throwing up. If nature calls, pull off the course and check for a port-a-potty or kind homeowner.

• If you need to tie your shoe, or stop for any reason, please move to the side of the road. People coming up behind you are still moving and if you stop in front of them, the scene is set for a collision.

• Feel free to shout words of encouragement to other participants. They will appreciate your cheers.

• Pay attention to what is going on around you during the race. Just as in real life, expect the unexpected. Think loose dogs, lost kids, low branches, and looming potholes. www.sportsbackers.org |

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FIRST MARKET MILE KIDS RUN

A half-hour before the 10K runners make their way down Monument Avenue, almost 2,000 youngsters will line up for the seventh annual First Market Mile Kids Run. Representing a generation of future runners, children from ages 5-12 will complete a full-mile course that starts on Cathedral Place and takes them up Park Ave. to Lombardy St., around Stuart Circle, and back down Franklin Street to Monroe Park, where it crosses the same finish line as the 10K. The Kids Run is another example of how the Ukropʼs Monument Avenue 10K has become more than just a race̶itʼs a fun festival event for the whole family.

PRESENTED BY

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| www.sportsbackers.org

STARTING LINE/WAVE STARTS The starting line for the First Market Mile Kids Run is located on Cathedral Place just west of Laurel Street. Participants will line up for the starters gun in waves based on age (and corresponding to the color of their bib number) and will start as follows: Wave

Bib Color

Ages

Start Time

1

Red

10-12

8 a.m.

2

Yellow

8-9

8:02 a.m.

3

Green

5-7

8:05 a.m.

GENERAL INFORMATION

• One adult may accompany any child age 8 or under while they are on the course.

• Kids Run participants will not be timed. There will be a clock at the finish for those interested in noting their own finish time.

• As the finishers enter the finish line chute, they will receive a medal and refreshments and then will be directed to the Meeting Area (see below).

KIDS RUN MEETING AREA Located in Monroe Park near the exit of the Finish Line Corral, the Kids Run Meeting Area is a secure place, manned by helpful volunteers, for participants to meet their parents and friends. All parents must meet their children in the designated Kids Run Meeting Area after the children finish the race.

FIT FOR LIFE KIDS CHALLENGE The Fit For Life Kids Challenge is a free incentive-based fitness program for elementary school-aged children throughout the metro Richmond area. The program encourages youth to run 26 miles over the course of a 10-week period. Participants in the Fit For Life Kids Challenge track their progress on a Running Log (coloring sheet) and receive incentive prizes at the 5, 10, 15, and 20 mile marks along their way. For more information on the program, visit sportsbackers.org.

PRESENTED BY

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RACE DAY TRAFFIC INFO

RACE DAY PARKING

MOTORISTS NOT TRAVELLING TO THE RACE ARE STRONGLY ENCOURAGED TO USE I-95 AND I-195 AROUND THE CITY. For a list of street closings and traffic pattern changes on race day, please visit www.sportsbackers.org.

We encourage participants to car pool to the race. Even better run or ride your bike to the starting line. Free parking is available on streets throughout the area. WE STRONGLY RECOMMEND GOING EAST OF BELVIDERE TO FIND ON STREET AND SURFACE-LOT PARKING. To lessen your chances of getting stuck in traffic, please avoid the Belvidere exits off I-95 and I-195 and instead go further east and exit on 3rd Street, Broad Street or Franklin Street.

Paid parking ($5 per vehicle) is available in several parking decks. To access the parking decks in the area, please use these directions:

• 801 W. MAIN STREET DECK (between Laurel and Cherry Street): Take I-195 to the Idlewood exit. Make a left turn onto Cherry Street to the entrance to the deck.

H AT E N SE O R

•

THE BOU LEV ARD

1101 W. CARY STREET DECK (corner of Cary and Harrison Street): Traveling east on Cary Street, the deck will be located on your right at the intersection of Harrison Street.

Boulevard and head south (right). Make a left turn onto Leigh Street.

Travel east to Bowe Street and make a right turn(one block east of Lombardy). Go south and the parking deck will be on your left.

• 100 S. JEFFERSON STREET DECK: Travelling east on Cary Street, the deck will be located on your right at the intersection of Jefferson Street (two blocks east of Belvidere Street).

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• 609 BOWE STREET DECK (next to the Siegel Center): Exit 95 at the

COURSE DIRECTIONS

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BANDS & LOCATIONS Band

Genre

Course Location

Explicit Faith

Christian Rock

Parking Lot ‒ 500 West Broad

Timed Arrival

Funk-Jazz

Broad Street at the Lombardy Street turn

Rocky River

Funk

Lombardy at Grace

Royal Pain

Rock

Stuart Circle

Richmond Rock Exchange

Rock

Robert E. Lee Monument

86A

Reggae/Funk

Intersection of Monument & N Allison St,

Larry Rosen Explosion

Rock /Funk

Jefferson Davis Monument

Mike Lucci Blues Band

Blues

Mathew Fontaine Maury Monument

Ledfoot

Rock & Roll

Monument & Tilden St.

Follow the Cloud

Rock & Roll

Arthur Ashe Monument

The Illbillys

Rock

Monument & Malvern Ave.

Faith Covenant Drum Line

Drum Line

Monument and Thompson St.

The Proverbial

Rock

Monument and Layfayette

The Andiband

Classic Rock

Monument & Shenandoah St.

Managerie

Rock/Funk/Blues

Monument & Westmoreland St.

Busted Soul

Rock

Monument & Chantilly St. (10k Turnaround)

Buck

Rock & Roll

Monument & N Thompson Street

John Ivins Band

Christian Rock

Monument Ave & Boulevard

Catalytic Converter

Rock

W. Franklin & Birch St.

The Fourth Generation/ Richmond School of Rock

Rock/Funk/Reggae

W. Franklin & Ryland St.

Captain Slicktalk

Rock

W. Franklin & Harrison St.

Louisiana Territory

Rock

W. Franklin & Shafer St.

Silly Bus

Kids Music

First Market Mile Kids Run Start Line

Blackbird Pond

Rock

Minute Maid Festival Bands, First Stage 8:30 to 10:30

Dirty Truth

Rock

Minute Maid Festival Bands, First Stage 10:45 to 12:45

Glennroy & Company

Jazz/Rock/R&B

Minute Maid Festival Bands, 10K Start 7:30 to 10:00

ANDERSON & STRUDWICK PARTY STOP LOCATIONS

+ THESE BANDS WILL ALSO BE PERFORMING. Jason Masi Blue Avenue Jazz Quartet The Moogly Blues Band Sloth Loves Chunk Grendel

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Bopcats Trouble Again The Ragdolls Eat The Center

| www.sportsbackers.org

ANDERSON & STRUDWICK PARTY STOPS Friends or relatives cheering on runners along the course will want to visit one of the four Anderson & Strudwick Party Stops along the course. Each location will feature a band, food, drinks, race programs, and sign making materials for spectators to show their support and enthusiasm. Parking for each Party Stop is available on local side streets.

LEE STATUE AT MONUMENT AND ALLEN (NORTH SIDE OF STREET): From the North/West: Take I-95 to the Boulevard (Exit 78). Make a right at the bottom of the ramp onto the Boulevard heading south.

Turn left at the first traffic light onto Robin Hood Road. Turn right at the first traffic light onto Hermitage Road. Go approximately one mile and turn left onto Broad Street. Go one block and turn right onto Allen Avenue. Monument Avenue is two blocks ahead.

From the South/East: Take I-95 North to the Boulevard (Exit 78).

Turn left at the bottom of the ramp onto Hermitage Road. Go approximately one mile and turn left onto Broad Street. Go one block and turn right onto Allen Avenue. Monument Avenue is two blocks ahead.

COURSE TURNAROUND AT MONUMENT & CHANTILY: Take I-64 to Staples Mill Road/33 East (Exit 185). Follow Staples Mill Road south to Monument Avenue. The Party Stop will be located one block east.

MALVERN & MONUMENT (SOUTH SIDE OF STREET): From the South: Take Powhite Parkway to I-195 North to the Patterson/ Grove exit. Bear left onto N. Thompson Street. Turn left onto Kensington Avenue. Turn left onto Patterson Avenue. Turn right onto Malvern Avenue. Monument Avenue will be five blocks ahead.

From the North/East/West: Take I-95 to I-195 South to the Grove/Cary Street exit. Bear right onto Floyd Avenue. Turn right onto Hamilton Street. Turn left onto Grove Avenue. Turn right onto Malvern Avenue. Monument Avenue will be nine blocks ahead.

BOULEVARD & MONUMENT (SOUTH SIDE OF STREET AT FIRST BAPTIST CHURCH): From the South: Take Powhite Parkway to I-195 North to the Patterson/Grove exit. Bear left onto N. Thompson Street. Turn right onto Kensington Avenue. Turn left on the Boulevard. Monument Avenue will be two blocks ahead.

From the North/East/West: Take I-95 to I-195 South to the Grove/Cary Street exit. Make a left onto Cary Street. Make a left onto the Boulevard. Monument Avenue will be eight blocks ahead. www.sportsbackers.org |

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r ng 1 0 Y e a

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A DECADE OF WALKING &

2 0 0 3

RUNNING THE STATUES:

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In 2000, before the first Ukropʼs Monument Avenue 10k no one knew that the race would be the phenomenon it is today.

“Even from the start it was unlike any running event ever held in Richmond,” recalls Sports Backers executive director Jon Lugbill.

“Monument Avenue looked beautiful. It was a warm March that year and the dogwoods and redbuds were in full bloom. And we had this event that was exciting and welcoming to participants of all levels. The positive energy was amazing.”

Tracey Russell̶currently the Executive Director of the Atlanta Track Club in Georgia̶was part of the team that put together the first Ukropʼs Monument Avenue 10K. “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 region at that point. It continued to grow each year,” she recalls. “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 money̶things 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.“ By 2008, participation had grown to 31,158 runners and now includes the First Market Mile Kids Run. Costumed athletes̶everything from Wookiees, super heroes, dancing elephants, to crayons, a queen with her toga-clad entourage, Uncle Sam and the Statue of Liberty̶are among the many participants who have added an element of creativity and festive wackiness to the event.

Spirit groups inject smiles and encouragement. At party stops, supporters cheer and holler as bands play for an appreciative audience that is constantly changing with the passing runners. There is now a spirit group, band or party stop every 200 yards along the whole course. The Ukropʼs Monument Avenue 10k has grown into a huge celebration of community wellness.

And along the way something truly extraordinary has happened̶the Ukropʼs Monument Avenue 10k empowers people to change lives.

“The YMCA 10k Training Team has motivated tens of thousands of Richmonders to get up and get moving enough to be able to finish a 10k,” says Lugbill. “We knew the first year of the program was a success when people came across the finish line hugging and crying.”

The event has become a part of Richmondʼs culture with thousands of people training with the YMCA 10k Training Team, or on their own. All pushing themselves to accomplish something extraordinary. For many it is an opportunity to shed pounds, be more active, get healthy or connect with friends and family. For others, raising funds to help the VCU Massey Cancer Center is a way to change lives.

In the end, the collective experience of so many individuals changing lives together has transformed the Ukropʼs Monument Avenue 10k from just a race to a community celebration of accomplishment. www.sportsbackers.org |

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This year marks the 10th anniversary of the Ukropʼs Monument Avenue 10K. So that means anyone who has participated in the 10K all 10 years will be recognized as a member of the 100K Club. Below is a list of the 66 people who have entered and completed all 9 previous Ukropʼs Monument Avenue 10K races, and they are all eligible for the 100K club. Any of them who complete this yearʼs race will be saluted at the event with a special Nike technical shirt recognizing their membership in the club. Four 100K athletes discuss their race experiences.

THE 100K CLUB

I STARTED RUNNING...

Ingrid Mercer: I started running in 1998. I had just finished my bachelorʼs degree at the University of Pittsburgh and had spent my time there biking for transportation and swimming for exercise. My friend recommended I start running so I could do a triathlon. I did my first sprint tri in Madeira Beach, FL in May 1999. I had never run that long (5k) without stopping before. I kept going and my first running race was the 1999 Richmond marathon.

Tom Layman: I started walking back in the mid-80's after The Martin Agency moved to 501 N. Allen. I first walked on Monument Mercer: “I also love the guy who dresses up like Chewbacca.

Heʼs my hero.”

Avenue during my lunch hour for exercise and a way to release the tension from work. Later I began walking the Vita Course in Byrd Park and Maymont.

Emily Conklin: I started running with a very good friend of mine when I was 21. I had always been athletic, but not when it came to running. She and I had been working out together in some fashion since we were in high school. She's a great runner and I wanted to be able to run like her. She helped me train for my first Ukropʼs Monument Avenue 10k and pushed me to the finish; after that I was hooked.

Darryl Cotman: I started running about 1987 to lose weight. I lost 46 pounds and running has help me to keep it off. I enjoy getting up at 4 a.m. and going out in the dark 6 days a week.

WHATʼS MY MOTIVATION Ingrid Mercer: Man, Iʼd have to say that my first few years of running were driven by a manic obsessive compulsive disorder, seri-

22

ously. I wasnʼt even that good. I trained for, and ran my first four marathons alone. It was getting pretty hard.

For my fifth marathon I decided to join the Sports Backers Conklin: “My favorite moment would have Marathon Training Team. Through to be when I see my 6'5" dad cheerSports Backers, Iʼve developed a ing me on from the median; since real large group of friends in the heʼs so tall I can always spot him.” local running community and now ELIGIBLE FOR THE 100K CLUB every year I look forward to meetAMANDA ABATE ERIK JOHNSON ing with them on Saturdays durANNIE ARMSTRONG RON KARNES ing the summer months.

BRAD ARMSTRONG WILLIAM KELLY Emily Conklin: My motivation for FRANKLIN AYLOR JOHN LANDRY running has changed over the BROCK BARNETT THOMAS LAYMAN years. At first it was to accomplish JOHN BARTHOLOMEW JOHN LEIMANN my goal for each race, whether it is ROB BRYDEN STEVEN LERNER not to walk during the race. Now itʼs EDWARD CHARNEY DAVID LYONS to keep a fresh mind, release the ROBERT CHEIVES JULIE MALLORY stresses of everyday life, and to get PHILIP COGGINS STEVEN MARTIN EMILY CONKLIN CHRISTINE MARTINE out and socialize. My training intenLYNN COOK SUSAN MCNAMARA sity fluctuates throughout the year THEODORE COOPER INGRID MERCER usually depending on the weather.

DARRYL COTMAN CHUCK MIFFLETON Tom Layman: My motivation/inBIL CULLEN TERRY MIFFLETON spiration to walk when I donʼt feel JON DEBOER DAVID MORGAN like it is: when you skip a few days JAMES MOSEY WILLIAM DORER or a week, you definitely feel it BARBARA MOYER JAMESON EDDY when you try to keep the quick VALERIE NAQUIN DOUG EHLERS pace from before. So, you should STEVE NUCKOLLS MARTIN FAWLS CHERI NUTTY RAY FLOURNOY just try to be consistent.

PETER OPPER KARL FRANK Darryl Cotman: Meeting new STEPHANIE PAGET WALTER FRIZZELL friends at the events. When I do TOM PEBWORTH RODNEY GILL the Ukropʼs Monument Avenue KEVIN PENNOCK DAVID GREENBERG 10K I run into people that I havenʼt TOM REILLY LINDA GULICK seen for years.

TATTER HARTMANN JOHN RICKMAN Ingrid Mercer: When I run a race, GARY HEARN DAVID SENSENIG 10k, half marathon, full marathon, BOB HINES GREG TUCK I finish with a real sense of accomMARTHA HODGES CHUCK UNSER MIKE IRVIN BARRY WHITE plishment. Thereʼs nothing like DAWN JANISZEWSKI PAUL WINSLOW standing around with your friends, JERRY JOHNSON LEWIS ZINGARO water in one hand and a banana, bagel and cookie stuffed into the other, also there doing something wonderful for discussing the course terrain and sites, and their bodies.

Tom Layman: The Ukropʼs Monument Avpersonal race experiences.

Emily Conklin: The Ukropʼs Monument Av- enue 10K has been a participation in an enue 10K is a race Iʻve watched grow leaps evolution. Every year has been different and bounds since 2000. Itʼs the one race and my friends and I have adjusted to the out of the year that I know Iʼll see friends additional runners and walkers. In the beand family having a great time for a great ginning, we were very aware of our times. cause. Not only is it great to be around all Now, we just enjoy a fast walking pace and those local people in your community, but remind ourselves to keep hydrated.

| www.sportsbackers.org

THE MASSEY FUNDRAISING CHALLENGE Itʼs a fact that one in two men and one in three women will get cancer in their lifetimes. Itʼs also a fact that you can make a difference at the Ukropʼs Monument Avenue 10K by participating in The Massey Fundraising Challenge. The Challenge provides an easy way for individuals and teams to support world-class cancer research at Massey Cancer Center.

Broaddus underwent chemotherapy for six months to treat her cancer, and she still managed to run every day.

SUCCESS STORIES Margaret Broaddus underwent chemotherapy for six months to treat her cancer, and she still managed to run every day. “I ran to keep the routine going.” Margaret has run in the 10K every year except for one and that was due to a conflict with another race. She and her husband Al are on several running teams and she has also been very active with the Massey Cancer Center

fundraising committee for the Ukropʼs Monument Avenue 10K. Margaret says, “Iʼm high on Massey. They have a won-

derful approach to treatment. My doctor always encouraged me to run and was very positive.”

Jeff Blackburn, a local dentist, will never forget the day he received a call at his Midlothian dental practice from his doctor, informing him that the lump he had discovered in his neck was malignant. “The folks at Massey Cancer Center were terrific throughout the entire process, from diagnosis through treatment,” Blackburn exclaimed. “I didnʼt just have Dr. DiNardo ̶ I had an entire medical team treating me.”

After his treatment ended in July 2007, Blackburn began running to get himself back in shape and competed in his first triathlon that August. In April 2008, he ran in the Ukropʼs Monument Avenue 10k, and participated in the Massey Challenge to raise funds to sup-

good move WE SEE YOU ACTIVE Bon Secours Orthopaedic Institute offers a comprehensive, compassionate approach to the prevention, assessment, treatment and rehabilitation of orthopaedic injuries and diseases. We are home to nationally respected orthopaedic surgeons who use leading-edge techniques. We have the most up-to-date equipment to diagnose and treat patients and we perform more procedures annually than any other area hospital. call 359-WELL for more information or visit bonsecours.com

BON SECOURS ORTHOPAEDIC INSTITUTE Good Help to Those in Need®

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| www.sportsbackers.org

Bon Secours is a proud sponsor of the Ukrop’s Monument Ave 10k

port cancer research at Massey.

Blackburnʼs fundraising team included friends, family and his office staff ̶ the very people who had helped him get through his difficult diagnosis and treatment. His office staff got involved, still supporting Blackburn and the fight

SPORTS BACKERS UPCOMING EVENTS April 25-26 National Duathlon Festival

FAST FACTS:

• The Ukropʼs Monument Avenue 10k is the largest participatory event benefiting VCU Massey Cancer Center.

• The money raised through the Massey Fundraising Challenge supports the fight to cure cancer.

•

In 2008, runners and walkers have raised more than $500,000 for Massey. This yearʼs goal is to raise $750,000, and eventually raise $1 million annually.

• Fundraising teams are responsible for more than 71 percent of the total funds raised each year. against cancer. In the end, Blackburn and his team raised $1,000 for the fight against cancer.

This year he plans to raise even more money for the cause, getting the word out about the Massey Challenge at his office as well as local businesses, and through the ball teams he coaches.

BACKGROUND The VCU Massey Cancer Centerʼs 500 researchers help to lead and shape the nationʼs cancer research efforts to save and improve lives of people with cancer in Richmond and around the world.

An additional 500 personnel are focused on treating cancer patients and offering the regionʼs largest menu of clinical trials.

As a public-private partnership and a 501(c)3 non-profit organization, Massey relies on philanthropy as its largest source of funding. Last year, more than 50% of its research funding came from private donations.

Whether youʼre a first-time duathlete or a hard-core competitor, there is something for everyone at the National Duathlon Festival! Historic downtown Richmond plays host to all things Duathlon(a run-bike-run event). Stay in a downtown hotel and walk to the transition area, restaurants, and shopping. New on-road and off-road courses will enhance the competitors experience in 2009. The post-race tailgate party, on-course spectator party zone and vendor expo combined with great racing provides for one awesome Du weekend!

May 15-16 Dominion Riverrock Donʼt miss the first annual celebration of Richmondʼs active river life! Dominion Riverrock unites the community through a unique mix of adventure sports, music and fun, set against the backdrop of Richmondʼs downtown riverfront. The party begins on Friday with a live performance by Rusted Root...a Mud Run...and an acrobatic freestyle bike competition. Then, join in the fun Saturday as athletes from around the region square off in high-adrenaline activities both in and around the river̶like the James River Scramble trail run, mountain biking, kayaking and much more. With additional musical performances, spectator watersports like the highflying water dogs, food, exhibits, a downtown Bar Crawl and more, Dominion Riverrock is sure to make a splash as Richmondʼs premier river event.

May 30 Anthem Stride Through Time 10k Come out and join us for the first ever Anthem Stride Through Time. While being healthy and active walking this 10k youʼll have a chance to explore all the history downtown Richmond has to offer. There are surprises around each turn including live music, costumed interpreters and more. Itʼs historical entertainment you wonʼt want to miss.

July 25-26 U.S. Army 3 on 3 Summer Hoops Bring your game to Richmondʼs 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 take their shot at being the best in their division. In between games, challenge your friends to dribbling and shooting competitions on the contest court. Throw in the Slam Dunk contest, music, food and cool sponsor giveaways and youʼll see why this event rocks!

Aug. 29 Patrick Henry Half Marathon The Patrick Henry Half Marathon is 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 13.1-mile race starts and finishes in Poor Farm Park in Hanover County, traversing both rolling countryside and Ashlandʼs scenic railroad district.

Nov. 14 SunTrust Richmond Marathon, McDonaldʼs Half Marathon & NTELOS 8k The SunTrust Richmond Marathon has been recognized in Runner's World magazine as “Must Do” marathon in 2009. Come experience "Americaʼs Friendliest Marathon”̶26.2 miles of smiles̶the course tours Richmondʼs old neighborhoods and follows Monument Avenueʼs statues of Confederate soldiers, through the campus of Virginia Commonwealth University, then alongside the James River. As cited in Runners World: “Along with the typical water and sports drink stops, this is probably the only race in the country that offers junk food stops, at miles 16 and 22, stocked with Gummy Bears, cookies, and soda.”

www.sportsbackers.org |

25

SPECIAL THANKS

THANKS TO ALL THE SPONSORS, VOLUNTEERS AND PARTICIPANTS WHO MAKE THE UKROP'S MONUMENT AVENUE 10K POSSIBLE.

EVENT CHARITIES EVENT ORGANIZERS DAN BLANKENSHIP ASHLEY BURTON CRAIG BOOKER DR. JIM CISEK WENDY COGGSDALE WILL DIXON JEFF FITCH RO GAMMON BETSY GARBER MARCY GEORGE MICHAEL GEORGE FRAN GILDAY TOWNLEY GOLDSMITH MARY MARSHALL GRAEBER ROY GRIER AMY HARTLEY FAITH HECHT AURIE HORN MIKE KEOGH MEGHAN KEOGH STEPHANIE KIRKSEY

26

YMCA 10K Training Team Massey Cancer Center Kids Run Wave Start Medical Director Start Area Event Support Sponsorship Director Start Festival Registration Post-Race Food Start/Finish Line Coordinator Registration Expo Logistics Volunteer Coordinator Kids Run Marshal Coordinator Party Stops Kids Run/Spirit Contest Spirit Contest Bands Expo Director Kids Run Start Coordinator

| www.sportsbackers.org

ED KLEIN DONA LAWSON JAY LENZI MIKE LEVINS JON LUGBILL MIKE MCCORMICK RAY PATTERSON JOHN RAIGINS LISA RANDOLPH LIN REHAK GREG ROTH SCOTT SCHRICKER MEGAN SILVA ANNE STRINGER THOM SUDDETH DON SUMERFORD TIFFANY SY MERIDETH WATSON EVIE WILKERSON CARL WILSON

Start Line Security Accounting Manager Water Stop Director Registration Coordinator Race Director Media Community Relations Warehouse/Transportation/Logistics Operations Director Spirit Contest & Start Ceremony Elite Athletes Marketing Director Signage/Medical Support Ukrop始s Elite Athlete Coordinator Awards Sponsorship Manager Course Marshals Kids Run Meeting Area Coordinator Music-Logistics/ Expo Parking

AVAILABLE NOW AT

W O R K O U T The Graceful Weekend Warrior:

Flexibility for Hips & Hamstrings in Three Minutes a Day

by Arlene Bjork

Bjork owns and operates Grace Yoga in Richmond.

It is prudent for the professional and amateur athlete to incorporate a stretching routine in their lifestyle. Use this metaphor to help you understand why: an oak tree, although it stands tall and strong, lacks flexibility. When a strong wind blows, it may snap and eventually die. On the other hand, a palm tree has flexibility and strength. It is able to give and take with the movement of the wind. When the wind

Flexibility helps us to prevent muscle and joint injuries and allows us to release tension from muscles that feel bound due to stress.

3

Standing Forward Bend

Stretches to Improve Your Performance

1. Standing Forward Bend After your workout, stand with your feet about hips width apart.

Keep your knees soft and allow your hands to fall toward the ground. You should feel this stretch in your legs, not in your back.

If you do feel your back, soften your knees more. Hold this position for 60 seconds or more. Soon, your legs will be straighter as you practice this over time.

2. Standing Head to Leg Stand in front of a bench or somewhere you can elevate your foot. Place your foot on this bench with a straight leg. At the same time, soften the standing leg. You should feel this stretch under the thigh (hamstring). For an advanced stretch, fold over the extended leg only to the point where you begin to feel your back.

Hold for 60 seconds or more on each side. continued on next page >>

ceases to blow, the palm tree will stand up tall once again.

We want our bodies to have a balance of strength and flexibility. Flexibility helps us to prevent muscle and joint injuries and allows us to release tension from muscles that feel bound due to stress. Your performance will change and your endurance will increase.

If you are not used to a regular stretching routine, be aware that these movements may feel uncomfortable at first. If you smile and use your breath to ease into them slowly, over a period of days, weeks and months, your body will get used to being stretched. You will feel better after a workout. Feeling better in your body and mind will help you to be the best and most graceful weekend warrior.

SBQnow.com | 29

SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

MARCH|APRIL VOL. 2 ISSUE 3 NUMBER 7 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Managing Editor Rebecca Jones

Contributing Writers Arlene Bjork Paula Inserra, PhD, RD Teresa Stadler, MD, FACSM

Photography Chris Owens Jesse Peters Standing Leg to Head

WWW.

3. Seated Pigeon Sit down on the ground and bend both knees. Take the right shin bone and cross it over your left thigh. Flex the toes of your right foot. Place your hands on the ground behind your back and slowly ease your chest in the direction of your right shin. You should feel this stretch in your right hip. If you feel this in your right knee, back off a little and readjust the leg. Hold for 60 seconds or more. This hip stretch is critical for long-term flexibility success.

SBQNOW.COM

To Advertise in SBQ contact Dave Smitherman 804.355.1035 Office

dave@palaribooks.com 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.

Seated Pigeon

30 | SBQnow.com

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

feedback@SBQnow.com.

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

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

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

Get Healthy by Eating Right with Ukrop’s.

Full Circle: Only at Ukrop’s.

A delicious way to save on natural and organic products.