Jon Molz and Emily Ward set course records

Transcription

1 Publicatio of the Richmod Road Ruers Club October 2010 Volume 33, Issue 6 Jo Molz ad Emily Ward set course records Features Health & Welless Group Rus

2 Come Experiece America s Friedliest Maratho! run WItH the editors of RUNNER S WoRLD! visit RichmodmaRatho.oRg for details November 13, 2010 A evet of the WHY run richmond? IT S THE LITTLE THINGS THAT ADD UP. Course ameities, like juk food stops ad wet washcloths. Friedly ad courteous voluteers who treat you like more tha just a bib umber. Eve a olie registratio system that does t hit you with extra fees to sig up. It s what led Ruer s World to cofirm what we ve bee sayig all alog: The SuTrust Richmod Maratho truly is America s Friedliest Maratho! The SuTrust Richmod Maratho is proud to hoor trasplat recipiets ad door families. maratho@sportsbackers.org

3 Miles ad Miutes is the official ewsletter for ad by members of the Richmod Road Ruers (RRRC). The RRRC is a oprofit orgaizatio whose goal is to foster fitess ad a healthy lifestyle through ruig i the metro Richmod, Virgiia area. The club is affiliated with the Road Ruers Club of America ad sposors 17 races throughout the year with distaces ragig from 2 miles to 50K. As a service to the commuity, the club cotracts to provide race services. These services rage from retig equipmet to full-computerized race timig. The club provides services for over 30 evets durig the year. Club Officers Sea Cusack Presidet Mike Muldowey Vice Presidet Ae Zieliski Brow Secretary Greg Roth Treasurer Fuctio Heads Suze Collis Membership Director Nacy Jakubec Public Relatios Bill Webb Equipmet Maager Sea Cusack Race Coordiator Mara George Web Master Bob Davis Club Historia Editorial Staff Joe Zieliski Graphic Desig Melissa Savage Prited by Keyser Pritig Board of Directors: Sabria Adams, Toy Basch, Ed Carmies, Joh Christmas, Chevy Cottrell, Karl Cover, Walter Creshaw, Do Garber, Mara George, Marcy George, Michael George, Mark Guzzi, Faith Hecht, Mariaa Islee, Nacy Jakubec, Mike Levis, Doris Morga, Pete Neal, Bill Webb, Lee White, Robert Woo. Deadlie: The deadlie for submittig letters, articles, pictures ad voluteer credits is posted o the club website. Sed articles directly to the editorial staff at milesadmiutes@gmail.com. Please keep article submissios to uder 1,000 words. Miles ad Miutes is distributed 10 times a year. Membership: RRRC dues are $5 for studets, $15 for idividuals ad $20 for families. The club mailig address is Richmod Road Ruers Club P.O. Box 8724, Richmod, VA Members ca reew or sig up o-lie at Uless otherwise oted, opiios expressed i Miles ad Miutes are those of the author, ad ot ecessarily those of the Richmod Road Ruers Club. Table of Cotets 3 Presidet s Message 4 Voluteers 5 Health & Welless: Faulty Causatio Reasoig 7 Feature: Ruig i Feature: Patrick Hery Feature: Maymot 8-Miler 13 Group Rus 15 Merchat Discouts 16 Club & Race Caledar [ EDITOR S LETTER ] Could this be the start of somethig ew? It was great fu to stad o Buttermilk Heights last Saturday ad watch most of 420 trail ruers amble past at about the six mile mark of the James River Trail Loop 8-miler. How may other ruig commuities ca cojure up a trail race ad get 400+ fiishers the first time out? While there was the ormal list of hard-cores, there was a obvious majority that were experiecig true trail ruig/racig for the first time. Could this be the start of somethig ew? The urba trail system that we have here i tow is truly special, ad to have a veue where we ca expose the trail experiece to traditioal road ruers is a opportuity ot to be missed. Is the secret out ow? If this was your first race, maybe you saw the differeces: those silly Garmis do t really work very well i the woods, do they? Good! Ru by feel, ot by the computer o your wrist. There is somethig cleasig about sayig I wet for a 90 miute trail ru, rather tha I just pouded out 8.46 miles i oe hour, six miutes ad four secods ad I had a et elevatio gai of 46 feet. as far as far goes, is 8 miles really 8 miles? Probably ot, but I ll ever tell. As with ay trail race, close is close eough, ad that s the importat part. you actually get to see critters that are still alive istead of those that are cartoo flat after beig ru over by cars! Ewwwww...sakes! the soft surface ad varyig terrai is so much more fu. You get to work all those small muscles that are eglected by flat-lad ruig, so you ca get sore i places you did t kow could get sore. you actually have to pay attetio to what you are doig. No zoig out or you ed up doig a moumetal face plat, geerally ito somethig sharp ad prickly. Usually, you ca fiish a trail ru ad say wow, did t thik about work that etire time, ad that s a good thig! cotiued o page 2 1

4 2 Ru to Support Breast Cacer Research The Midlothia Family YMCA has just purchased a pik Cybex treadmill. Durig the moth of October, Cybex will doate 10 cets to breast cacer research for every mile that is ru o it. It is their goal to have the treadmill beig utilized every hour the brach is ope. To do this, the Midlothia YMCA is opeig its use to the etire Richmod ruig commuity, eve if they are ot YMCA members. All RRRC members are welcome to visit the Midlothia YMCA ad log some miles o the pik Cybex treadmill. To reserve a time slot, please call the membership desk at November 6, :00 a.m. Race starts behid Little Sisters i Forest Office Park. T-Shirts, bagels/fruit ad refreshmets to all ruers. Race beefits the Little Sisters of the Poor. For more iformatio, cotact Wada at: vizcaiow@yahoo.com Register at: Editor s Letter cotiued from page 1 you ca hear ad smell the world aroud you: gurglig streams, birds, ramblig squirrels ad that moutai biker that is barrelig dow o you. Still beats the steady hum ad hok of cars ad chokig exhaust fumes. you ca get dirty. The kid i us always likes to get dirty, yes? Whe s the last time you had blood mixed with dirt o you? Cool... There are other opportuities to race trails i the regio. Charlottesville Ruig Co. has a umber of trail races, from 5k to 50 miles, which ru year roud. We have Bear Creek ad Swigig Bridge i Jauary. Further, there are a umber of accessible trails i the regio, i Deep Ru Park, the James River Park System, Hericus ad Pocahotas Park, ad more. For those that frequet Norther Virgiia ad the DC area, the Virgiia Happy Trails Ruig Club (www. vhtrc.org) has umerous evets ad rus all over the DC metropolita area. Cogratulatios to Sports Backers for havig the chutzpah to scrap the half maratho i favor of somethig ew ad differet. The Maymot Half had its fas ad supporters, but was hamstrug by the popularity of the Patrick Hery Half, other Labor Day races ad where the race fell i the stadard fall maratho traiig caledar. It would have bee much easier just to keep thigs the way they were ad cotiue doig, rather tha iovatig, embracig chage, ad executig ew ideas. So, what should we do as a club? Is there a appetite for a series of trail races here i Richmod? Is this the start of somethig ew? Ru happy, be curious, ad remember, hills are your fried! Joe Zieliski Editor

5 Ru o, Richmod [ PRESIDENT S MESSAGE ] Sice becomig Presidet of RRRC last Jauary my volume has certaily icreased. Not all of them are like the few that I shared i last moth s Miles & Miutes. Some are thaks ad/ or cogratulatios o a particular Club evet or accomplishmet, some are suggestios for the Club to cosider ad some are requests for iformatio. Over the last several moths I have received a umber of s from ruers that are plaig to move ito the area. These folks are askig about the ruig commuity, group rus, traiig opportuities, races ad places to ru. Some have asked for suggestios about parts of tow to reside for the best traiig. Oe asked if we had a active ruig commuity ad oe asked if the commuity was ope to outsiders. These s were thought-provokig. There were detailed questios ad requests for specific iformatio ad I felt a sese of resposibility to ot oly respod truthfully but to also sell Richmod. What are the best poits about ruig i Richmod? Which of our several diverse areas is best for traiig? Is our commuity active? Is our commuity ope to outsiders? Do we have a variety of opportuities for ruig, racig ad traiig? My family ad I moved to Richmod i Whe we moved to Richmod, I was ot a ruer. The ruig commuity or traiig opportuities were ot a cosideratio for our leavig Cary, North Carolia ad relocatig to Richmod. We moved due to proximity to gradparets ad a job with AMF Reece. So maybe I am ot the right perso to aswer the questios I received. Or, maybe I am qualified to aswer these questios. I am a huge fa of Richmod as a regio. I hoestly believe that we live i oe of the best places i this coutry. So I started thikig about what iformatio regardig our ruig commuity, ruig club ad Richmod would be importat to ruers cosiderig relocatio to this area. Whe I started pullig the iformatio together, I started to realize just how special RRRC, the ruig commuity ad Richmod are to me. As a Club we have 2,500 members. We sposor two college scholarships, publish a magazie-quality ewsletter ad either direct or assist with over 20 races per year. We produce races ragig from three miles to 50K. We sposor two great traiig teams ad offer may great group rus each week. We have social evets ad help Sports Backers with their evets. Our members are ivolved with the club ad ru. We have members from all corers of the regio ad we have evets i may differet areas as well. We are ope to ew members ad I fid most of our members to be very friedly. As a regio we have oe of the largest 10K races i the coutry. We have a 8K, Half Maratho, ad Maratho i November that are first-class evets. There are great cross-coutry evets ad triathlos of all differet legths. We eve had a World Champioship Duathlo ad three Natioal Champioship Duathlos. We have professioal spectator sports, college spectator sports ad lots of participatory optios (softball, kickball, touch football, ultimate frisbee, rugby, teis, golf ad kayakig just to ame a few). The regio is lucky to have a orgaizatio like Richmod Sports Backers. The traiig teams for the Moumet Aveue 10K, the Half Maratho ad the Maratho have itroduced may, may ew participats to our great sport. These traiig teams have bee the force behid may group rus ad iformal traiig groups that have formed i the area. We have great trails to ru i a urba settig ad a great river for swimmig, wadig, raftig or caoeig. So this is a great area for people that wat to live a active lifestyle. Now the sticky questio, which area is the best part of the regio to live for traiig? Where are the best trails? Where are the quiet roads? Where are the steep hills? Where are the ope tracks? I thik there is oly oe aswer for this, GleMidloFaCarytowChurchHill WestEdEastEdNorthsideGoochladHaoverAshlad LouisaNewKetChesterfieldBoAirDowtowMuseum DistrictAlle. No matter where you reside i the Richmod regio there are great traiig optios for ruig or cyclig ad great people to trai with. No woder I love Richmod. Ru O... Sea Cusack Presidet 3

6 [ VOLUNTEERS ] Voluteers are the life blood of ay orgaizatio. A special thak you goes out to all of the idividuals ad families who have graciously voluteered their time ad eergy to support all of the followig races. All club members who voluteer at club ad cotract races receive credit i the Grad Prix ad a complemetary ivitatio to the aual RRRC Grad Prix/Voluteer Appreciatio baquet i Jauary. 4 Patrick Hery Half Maratho RRRC Club Race Voluteers I associatio with Sports Backers August 28, 2010 Ashlad, VA Race Director Mike Levis Friday Registratio Voluteers Christopher Calfee, Alliso Cooley, Ashly Cooley, Mara George, Marcy George, Ashleigh Griffi, Navya Jampai Saturday Registratio Voluteers Jack Beilhart, Weldo Chafe, Mara George, Marcy George, Fra Gilday, Ray Matsuura, Agel Moyer, Catherie Reedy, Maxfield Shea, Roy Saettel Course Marshals Tom Bedarz, Tim Craft, Moica Craft, Pam Drew, Tommy Gammo, Kare Gammo, Mark Guzzi, Bria Hayes, Joseph Hir, Joh Hurley, Drew Moghaaki, Michelle Mudge, Alex Pauli, Casey Smith Sports Backers Voluteers Sabria Adams, Aish Bachhu, Crystal Bares, Aita Barhart, Jack Beilhart, Riley Buckemaier, Ed Butterworth, Christopher Calfee, Weldo Chafe, Lisa Childress, Sarah Collis, Suze Collis, Alliso Cooley, Ashly Cooley, Mario David, Norbert David, Margaret Deto, Daw DiBeedetto, Kare Dolecki, Swati Dwibedy, Mara George, Marcy George, Patricia Gilley, Scott Gordo, Ashleigh Griffi, Melba Halley, Doris Hassell, Theresa Hayes, Robert Hears, Joseph Hir, Brad Howle, Marshiaa Jackso, Navya Jampai, Tamara Joes, Edward Kelleher, Upasaa Khaal, Suyeo Kim, Shreyas Kulkari, Jea Maco, Ray Matsuura, Barbara Mayer, Christe Meacham, Adrea Melto, Cheri Nutty, James O Brie, Mary Oliver, Johette Overto, Mark Paulli, William Pouch, Daw Raub, Etha Raub, Tre Raub, Catherie Reedy, Tim Rhea, Roger Sacra, Maxfield Shea, Melida Taer, Ted Taer, Kathy Va Natta, Haah Wager, Will Wallace, Dave Warfel, Bridget Westhove, Josh Westhove, Kate Westhove Ruer Bill s (K)-9K ad Kids Fu Ru RRRC Cotract Race Voluteers September 12, 2010 Midlothia, VA Sabria Adams, Christopher Calfee, Ed Carmies, Kare Carmies, Daw DiBeedetto, Noelle DiBeedetto, Marcy George, Michael George, Michael Glur, Mark Guzzi, Martha Hodges, Nacy Jakubec, Paul Kligesmith, Mike Levis, Curtis Newto, Julie Schrall, Reee Taylor, Je Tucker, Martha Wright, James Wright Hometow Waterboy ad Waterkid Ru/ Swim/Ru RRRC Cotract Race Voluteers August 7, 2010 Mechaicsville, VA Mark Guzzi, Mike Levis, Gle Melto, Bill Webb Reese Strog 5k Ru/Walk for Ailee RRRC Cotract Race Voluteers September 18, 2010 Mechaicsville, VA Nigel Bavi, Elaie Casper, Daw DiBeedetto, Noelle DiBeedetto, Mote Evas, Michael George, Mark Guzzi, Suzae Kight, Kevi Kramer, Mike Kremer, Mike Levis, Doris Morga, Mike Muldowey, Pat Naughto, Curtis Newto, Stephe D. Nola, Bill Webb

7 Faulty Causatio Reasoig Correlatio Does Not Imply Causatio The Declaratio of Idepedece states We hold these truths to be self evidet. Most will agree it is self evidet that fidig solutios to problems starts with idetifyig the cause. As a cliicia, I believe idetifyig the cause of a repetitive use ijury is a potet way to address the problem. I sped a great deal of time lookig for the potetial cause of repetitive ijury. Oe of the beefits of beig a seasoed cliicia is havig had the opportuity to develop wisdom, which ca be clever euphuism for havig had the opportuity to lear from mistakes. Not havig the itellect of geius, I strive to keep thigs simple. Over the years, I have developed a theoretical frame work which attempts to idetify, i a simple approach, the potetial causes of repetitive use ijuries. The theory is repetitive use ijuries are caused by oe or more of three thigs: first, repeatig a motio too much, too fast, or too soo; secod, havig a aatomical structure which is fuky; ad third, doig it fuky, that is movig i a ucoordiated maer. For example, I ve observed ruers who have shi splits ofte strike the groud with the heel first, ad whe the ijured ruer was asked to cosciously modify their ruig form ad to strike the groud with their whole foot istead of the heel first they either dimiished or alleviated the symptoms. This is a example of doig it fuky. Correlatio does ot imply causatio is a phrase used i sciece ad statistics to emphasize that correlatio betwee two variables does ot automatically imply that oe causes the other. However, correlatio is ecessary for causatio ad ca idicate possible causes or areas for further ivestigatio. There is a lot more to provig causatio tha a simple correlatio or relatioship betwee two thigs. This is why we ve got to be very careful readig ews stories, blogs or eve peer reviewed medical jourals that purport to show that A causes B. I have had opportuity to evaluate may ruers sufferig with shi splits, ad observed there were some ruers who were ot heel strikers but struck the groud with the whole foot, but still suffered shi pai. There were idividuals who struck the groud with their heel first ad [ HEALTH & WELLNESS ] whe they chaged their foot strike to a whole foot strike, it did ot dimiish their shi pai. Foot strike may be correlated with shi pai, but this does ot automatically imply that heel strike causes shi pai. Additioal examples related to ruig ijuries where A is related to B, but does ot ecessarily mea A causes B are as follows: Some idividuals with heel pai have short/tight calf muscles. However, recet research has show some idividuals with heel pai have log lax weak calf muscles. Ruers who collapse at the ed of a maratho have bee assumed to be dehydrated, ad it was suggested to prevet collapse drik a lot of fluid. However, recet research has show some ruers who collapse at the ed of a maratho are hyper-hydrated ad sufferig from hypoatremia from drikig too much water. Ruers who proate excessively or at the wrog time experiece ijuries. However, some ijured ruers uder proate or excessively supiate. I our attempt to keep thigs simple ad believig that a fuky aatomical structure of havig short/tight calf muscles leadig to ijury, we ca igore other importat factors, like the calf muscle may be weak, the itrisic muscles of the foot may be weak, or the maer i which we ru may be fuky. It is importat to have a ope mid i order to avoid moo-causal myopia. Over emphasizig oe cause, rather tha explorig the may parts egaged i the process or examiig the umerous possible risk factors for a behavior, is likely to produce solutios with cosequeces worse tha the origial problems themselves. Treatmets ca be effective ad symptoms ca get better without the effect of treatmet. Ijuries ca get better because of Ticture of time or the atural history of the disease or ijury. Ijuries ca get better because of placebo effect. The bias or beliefs of the cliicia who is measurig the patiet s sigs ad symptoms ca ifluece or explai why the treatmet has bee assessed as beig effective. The riddle who is buried i Grat s tomb has bee used as a allegory i which the questio provides the aswer. What causes ruig ijuries? The aswer is i the questio, ruig causes ruig ijuries. However, huma movemet is complex therefore it is likely that the cause of cotiued o page 6 5

8 Health & Welless cotiued from page 5 RRRC mothly meetigs are held the secod Wedesday of each moth i the secod floor coferece room at Sports Backers stadium. They start at 6:00pm ad all are ivited to atted. Take a active iterest i your club. We wat your iput! Sea promises that the meetigs last o loger tha a hour. repetitive use ijuries is complex ad multi-faceted. A richer uderstadig of what causes ruig ijuries is there to be explored give a ope mid. Recogize that treatmets that work, i whatever form they might come, eve if we do ot kow why the work, ad yes, eve if we caot prove that the treatmet is causig the cure. Some treatmets may work because of ticture of time or the atural history of the disease or ijury. Bottom lie: It is importat to look for the cause; Correlatio does ot imply causatio; It is importat to have a ope mid to alteratives; ad Treatmet should be based o idividualized evidece ad careful thought processig. by Damie Howell PT, DPT, OCS Damie Howell is Board Certified i Orthopedic Physical Therapy ad provides services two locatios i Richmod at Physiotherapy Associates West Ed Cliic ad Mechaicsville office 6

9 ruig i 1984 by Fras DeRoos The year was 1984; it was a pivotal year for me i may areas of my life. For example, I graduated from 8th grade to the big leagues of high school. That same year, Va Hale had released their album That was cool, at least i those days. Aother importat day i my life was oe of the first days i gym class. Just like taxes, gravity ad the much aticipated yearly cold witer seaso, it was guarateed that the state of New Jersey put all studets through a physical agility test. You remember those do t you? How may sit ups, push ups ad chi ups you ca do i a certai umber of secods, climbig ropes ad, of course, ruig. Ayway, the day fially came whe we had to ru. I was lookig forward to that gym class because I was good at ruig. Why was I good? Because I was havig fu. As the gym teacher gave us istructios o pace ad directios, I was excited. I just could t wait, much like whe you have to go to the bathroom after holdig it i for hours. After what seemed like hours of stadig at the start/fiish lie, he pulled the trigger from the toy pistol. I thik it was oe of those cap gus that leave a red tape hagig as you fire the gu i successio. At ay rate, I took off like a bullet from a gu. I did t kow aythig about pacig myself. I just liked that feelig of beig fast, the air rushig o my face ad leadig the ru. Everybody was tryig to keep up with me. That feelig of beig a leader with all eyes o me gave me a great exhilaratig sese of freedom. I do t recall my time but it must have bee fast. You see, the gym teacher was also the track coach. After class, he asked me if I would joi the track team for Pascack Valley High School. It was a huge hoor for me to eve be cosidered. Our high school was very accomplished i athletics. The thought of beig o a team with other serious ruers was dautig. I cosidered the ivitatio, but ultimately tured it dow. I was focusig o music at that time. Today as I ru, I still ejoy the freedom of ruig as I had whe I was youger. After some time off, I started to ru agai for health ad a proper perspective o life. As I traied for races, I oticed that I had become too aware of my rus. I was aalyzig too much. For istace, I would look at my watch to make sure I m ot ruig to fast or to slow ad to track how may miles I had ru i a certai amout of time. Sometimes I would hit a metal wall as I ra. I would thik about thigs that will motivate me ad ecourage me, but the thoughts did t seem to work. I remember my music teacher i high school tellig me to forget all the music theory stuff I just leared all year ad just play. Have fu. All that theory will come ito play aturally, ad he was right. I decided to apply that priciple to ruig. I ra without my Garmi ad ipod. Just me, myself ad I--all three of us wet for a ru ad I was free agai. Nothig was holdig me or pushig me. I was ruig o pure huma atural istict. Well ow that I m 40, I still feel the air rushig agaist my face. I m pretty much bald, so there s less wid resistace up there, but it feels good o my scalp. Do t get me wrog, I do use my techical toys, but I oly use them every so ofte. Ruig for fu just makes more sese. After all, that s why I did it i the first place whe I was a kid. So, as we trai for either a 5k or a 50k, we eed to keep ruig i balace. To be a slave to ruig data steals ad robs you of the joy of ruig. Have a healthy balace as a ruer ad i your persoal life. It allows you the freedom to ejoy ad feel the pleasure of ruig. 7

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11 Patrick Hery 2010 by Michael George With the blast from the historic cao followig the Grateful Dead reditio of the Natioal Athem, the 4th aual Patrick Hery Half Maratho was off ad ruig. 1,245 participats took i coutry roads, railroad tracks, wide ope cor fields, cheerig spectators, ad a fiish i the shade at Poor Farm Park over the 13.1 mile course. For the secod year i a row, the weather made for a good August morig for ruig. The overall wier, Jo Molz, fiished i 1:08:34, beatig the previous course record by 5:20 (yes, 5 miutes ad 20 secods) ad the female wier, Emily Ward, topped the wome s record by 53 secods with a time of 1:24:38. Coicidetly, both are Uiversity of Richmod grads ad were the male ad female champios of the Frostbite 15k this year. Further, the top 25 times this year were all faster tha the top 20 times from last year. My persoal MVP goes to masters wier Daiel List (who fiished 3rd overall) i 1:16:45., His race time would have bee the wiig time two years ago. cotiued o page 10 9

12 The race cotiues to offer a uique racig experiece. It shows the best of ruig from our area. The start ad fiish are i Poor Farm Park. A short stretch of trails are i the park. There are some beautiful coutry roads, ad a woderful stretch thru the Tow of Ashlad (ad for a few lucky ruers, the chace to ru alogside a trai). I all, they cotribute to the charm of this race. Thaks to all the ruers ad voluteers who come out so early i the morig to make the magic happe. Thaks as always to the staff at the Sports Backers who pushed to get this goig i the first place; to the Couty of Haover who wated a evet like this i their backyard; to Haover Parks ad Recreatio for givig us the great park; to Mike ad the staff at Diamod Sprigs Water; to my parter i crime, Do Garber, for all his help ad humor; to my life log parter Marcy ad my daughter Mara who throw themselves ito this ad ecourage me; to Team Smith, medical family extraordiaire; ad to the best race committee ever (if I start to list everyoe, I kow I would forget someoe, but I am proud to cosider them all my frieds), who kow their jobs so well that I do t have to micromaage a thig please keep doig what you do. The followig is a that was received a few days after the race from Do Peterso, race# 774: Thak you for a woderful race experiece! It was well orgaized. We could tell whe we pulled ito the park ad traffic flowed smoothly to a parkig place. Parkig that may cars could have bee horrible, but you guys did GREAT! We drove from Culpeper (1 1/2 hours) ad were able to get our bibs quickly ad be i place for the start. Natioal Athem was awesome, ice to sig alog with the Grateful Dead. The course was a sceic delight ad goig through dowtow was really warm & fuzzy. What a ice tow! The face-to-face betwee miles 8 ad 9 allowed us to see the people who were ahead of us, ad the the people who were behid us: too cool. The cold wet rags at the fiish were eat (except the red dye was comig out). Still, it felt good. All the voluteers ad supporters were totally woderful. This ru is oe I will come to every year, ad will recommed to everyoe I kow. The medals are ice, ad the T-Shirts are really cool. Food at the ed was well doe, too. Whe we got home we brought up the website to look at last year s results agai ad try to guess how we did... ad the results were already posted! Ad there were already s tellig us how we did! I ve ever see results go up so fast. Thak you! If there is a way to have may more portojohs ear the start lie, it would make the race eve better ext year. Agai, thak you for a fatastic race. 10

13 The Iaugural Maymot 8-Miler Takes to the Trails I the early morig hours of Saturday, September 25, 420 ruers took to the trails of the James River Park System for the iaugural James River Loop 8-Miler, beig ru as part of the Maymot Cross-Coutry Festival i Maymot Park. The ew evet took the place of the popular Maymot Half Maratho, which had registratios tredig dow due to the icreasig popularity of the Patrick Hery Half Maratho i Haover ad the Rock Roll Half Maratho i Virgiia Beach, both of which are always ru a few weeks earlier. A trail race was a atural additio to the list of ope, middle school ad high school cross-coutry races that were ru as part of the festival. The fie trail work of the James River Park System, MORE, ad others has created a complete loop coectig Maymot to dowtow ad back alog both sides of the James River. The race took full advatage of the trails, with at least six of the eight miles ru o true sigle-track, which icluded Northbak Park, the North Trail, the Lost Trail o Belle Isle, ad Buttermilk Trail o the southbak of the James River. Michael George bellowed the pre-race istructios to each of the five waves at the start withi Maymot Park, which icluded the ever importat These are trails, ot roads. There are roots ad rocks. If you do t look dow, you fall dow! Rady Horer wo for the me with a time of 52:01 ad Laura Weiler wo for the wome i 58:28. Bria Bortell was the me s masters wier, placig 9th overall i 57:51 ad Jeaie Tret was the wome s masters wier i 1:06:11. cotiued o page 12 11

14 12 There were a few critter sightigs, ad the ormal scrapes ad digs that oe would see o a trail race. Maybe ext year there will be a best blood award! The coditios for the race were dry ad warm, with temperatures hoverig aroud 72 degrees at the 7:00am start. Three water stops greeted ruers, ad the etire field did a excellet job of carryig out what you carry i the trail system. Post-race sweep showed a clea course ad clear trails. Thak you to all the voluteers that stepped up i the early morig to marshal the course ad provide water to the competitors. James River Loop 8-Mile Trail Ru Me Wome 1. Rady Horer 52:01 1. Laura Weiler 0:58:28 2. Chris Carrier 52:12 2. Emily Det 1:02:04 3. Breto Carso 53:18 3. Lisa Voeks 1:03:05 4. Brado Bear 54:39 4. Kylee Botts 1:03:49 5. Rya Paavola 54:40 5. Jeaie Tret 1:06:11

15 [ GROUP RUNS ] Group Name Cotact start Locatio day ad Time type of Ru/Notes Skirt Ru amada Vade Broek Leged Brewery 1st Wedesday of the 30 miutes awvace@gmail.com 321 West 7th St. 6:30 p.m. easy social ru Richmod, VA Team Wedesday Sea McGrath Moumet/Boulevard 6:30 p.m. All paces/distaces. Night-TWN tw.fa.ru@gmail.com First Baptist Church Typically based o MTT 2709 Moumet Ave. mid-week log ru Richmod, VA schedules. to get routes ad ay ru updates. Post ru social at Badito s. Midlothia Athletic Jay Fouier Ceter View Dr. 6:00 p.m. Speed Workout Ceter (formerly Richmod, VA Robious Sports & Fitess) Thursday Museum Gary Hear BEHIND Virgiia 5:30 p.m. 8 mile ru at a Ru Museum of Fie Arts 8 miute mile pace 200 N. Boulevard Richmod, VA Brya Park Group Joe Kalk Across from Soccer fields 7:00 a.m. 5 7 miles at 8 12 joe.kalk@hotmail.com The mai etrace is ear miute pace I-95 iterchage i the 4300 block of Hermitage Rd. Richmod, VA Byrd Park Group/BPG Begiers/Recreatioal: Vita Course at Byrd Park 6:00 p.m. Distaces/paces vary. Robert the meace Woo 2701 Trafford Rd. 6:00 a.m. ad teamwoo@gmail.com Richmod, VA :00 p.m. Thursday a.m. is a Itermediate/Advaced: 6:30 a.m. river ru. Mike or Sara 7:30 a.m. jst1blode@ms.com or Suday a.m. is a smylly@verizo.et log ru. Log ru: Mike All levels welcome! mjlaverty@verizo.et or Sarge yruhear@gmail.com Geeral iformatio at CrossRoads Coffee Jake Wisema 3600 Forest Hill Ave. 6:00 p.m. 4-6 miles at 9 miute mile ad Ice Cream ysma75@yahoo.com Richmod, VA ad faster ACAC Saturday Bob Alle Robious Rd. 7:30 a.m. 3-5 miles at 10.5 to Morigs boballe102@gmail.com Midlothia VA miute mile pace Sports sea Cusack River Road Shoppig Suspeded util Sprig Ru distace varies. presidet@rrrc.org Ceter due to early suset River Rd. Richmod, VA If you are a member of RRRC ad atted the 3 Sports group ru, you will receive a poit. Whe you collect 10 poits, you ca redeem these poits for a 10% discout o a shoe or apparel purchase at 3 Sports. This discout will be i additio to the ormal 10% RRRC Member discout! cotiued o ext page 13

16 [ GROUP RUNS ] 14 Group Name Cotact start Locatio day ad Time type of Ru/Notes Suday Park, Kristel Frech The Bradermill Church 5:45 a.m. 5 7 miles, pace varies Bradermill drgflymiss@hotmail.com or 4500 Millridge Pky. Call to cofirm ru Greg Hedler Midlothia, VA weekly group set ghedler@gmail.com for remiders. RuerBill s Sports Bill Lis Midlothia Tpk. Tuesday s ad Workout varies Midlothia, VA Thursday 7:00 p.m. Always cotact Bill to Saturday 8:00 a.m. cofirm ru. ACAC Fitess Ed Carmies Robious Rd. 5:45 a.m miles at Midlothia VA :30 miute mile pace Basch s Group Ellie Basch 4605 Moumet Ave. Tuesday s ad 3 6 miles at ellierus@gmail.com Richmod, VA Thursday 5:30 a.m. 8 9:00 miute mile pace Mary Muford School Steve Nu 211 Westmorelad St. 6:30 a.m miles at Richmod, VA :00 miute mile pace corer of Grove ad Commowealth Tuesday Nite Mark Guzzi Hills 5:30 p.m. ROTATION: Speedwork/Hill markiscool1@hotmail.com MCV Gateway Buildig Hill Repeats, Track, Trails Repeats/Trail Rus 1200 E. Marshall St. Richmod, VA, St. Christopher s Track 711 St. Christopher s Rd. Richmod, VA Trails Parkig lot betwee Dogwood Dell ad Barker Field off of Park Drive i Brya Park Early Morig Group Carrie Parker St. Stephe s Tuesday s ad Tuesday: c.parker@spi-bpo.com Episcopal Church Thursday 5:15 a.m. Tempo rus 5 10 miles 6000 Grove Ave. at 7 8:30 miute mile Richmod, VA Thursday: Parkig lot parallel to Track or Hilly Ru Three Chopt Weekly group set to group for more specific workout iformatio. Miles ad Miutes is lookig for articles from you! Club ews, race reports, ruig travel related stories, traiig tips, or ay experiece that would be iterestig to our members ca put you i prit. Submit ay questios, requests, articles ad photos by the 20th of each moth to: milesadmiutes@gmail.com Must cotact Mark for cofirmatio of ru locatio-weekly group set for remiders. Please sed correctios, chages ad ew group rus to Carrie Parker at c.parker@spi-bpo.com

17 10% discout to RRRC members o all treatmets! W. Hugueot Rd., Suite B Richmod, VA drwilkey@richmodmedicalacupucture.com [ MERCHANT DISCOUNTS ] Check out these merchat discouts for club members. 15% Discout o services. Sample our services at the RRRC Social at Savor 3rd Wedesday of the moth Moumet Ave., Ste. 616, Richmod % Discout o merchadise West Cary St., Richmod 353-teK 10% Discout o services Patterso Ave. Richmod $20 off the first hour massage & 10% discout o all visits after that Foxcroft Rd., Richmod Acupucture Ceter of Richmod 15% Discout o persoal coachig rate. Deis LaMoutai % Discout o merchadise Midlothia Tpk., Midlothia % Discout o services. James River Physical Therapy 9019 Forest Hill Ave., Richmod Free ½ Hour Full Body Massage Free Cosultatio (icludes 2 x-rays) Southside, West Ed, ad Haover Free Cosultatio 15% discout o treatmets Moumet Ave., Suite 100 Richmod % Discout o merchadise. 445 Ridge Rd., Richmod % Discout o merchadise Lauderdale Rd., Short Pump , Ext % Discout o merchadise. Charlottesville Ruig Compay 110 Old Presto Ave., Charlottesville (434) % Discout o merchadise. 9 Elliewood Ave., Charlottesville (434) Body Fat Aalysis, Sport Nutritio, Weight Maagemet, Corporate Semiars 10% Discout RRRC Members Jaice Shahee PT,CNC,CISSN vjshahee@aol.com

18 [ CLUB & RACE CALENDAR ] Date Race/Evet locatio Cotact/Web Address 16 [ OCTOBER ] [ NOVEMBER ] 2 Sat 7:00 AM Capital 10 miler Capital Grouds 2 Sat 9:00 AM The Big Hoo Yah Westview o the James 2 Sat 7:00 AM Haover Safe Place Ashlad Berry Farm 12th Aual Pumpki Ru 5k 2 Sat 7:00 AM West Poit Crab Carival 8K & Mile Fu Ru Greater West Poit Family YMCA 2 Sat 8:00 AM Delta Detal Miles for Smiles 5K Brya Park 2 Sat 8:00 AM The Salisbury Massey Classic, 5k Ru/Walk Salisbury Coutry Club 2 Sat 9:00 AM St. Mary s Home for Disabled Childre 5K Norfolk, VA 3 Su 7:45 AM 2010 C&F Bak Short Pump Mile & Express Ru Short Pump Tow Ceter 9 Sat 8:30 AM Buddy Walk & 5K Short Pump Tow Ceter 9 Sat 8:30 AM America Family Fitess 5K/10K Walk/Ru Childre s Hospital of Richmod 9 Sat 7:15 AM Stoewall Jackso 20 Mile Ru Spotsylvaia Courthouse Area 9 Sat 7:30 AM Real Girls Ru 6K Charlottesville, Darde Towe Park 9 Sat 8:00 AM To The Eds of the Earth 5K New Haover Presbyteria Church 9 Sat 8:30 AM Ru for Breast Health Williamsburg 10K James City Couty Stadium, Williamsburg 9 Sat 9:00 AM Rapida Ru 10K ad 5K Dowtow Orage, VA 10 Su 8:00 AM Napier Realtors Richmod Sprit Triathlo ACAC Fitess & Welless Ceter 10 Su 9:00 AM Ru Like A Girl 8K Goochlad West Creek 13 Wed 6:00 PM Club Meetig Sports Backers Stadium 16 Sat 8:00 AM St. Edwards-Epiphat Eagle 5K St. Edwards-Epiphay School (rear parkig lot) 16 Sat 8:15 AM Medoc Trail Races (10M ad Maratho) Hollister, North Carolia 16 Sat 9:00 AM Ashlad Harvest Ru Ashlad Carter Park 16 Sat 9:00 AM Ru To The River Rocketts Ladig 16 Sat 8:00 AM Baltimore Maratho Baltimore, MD 17 Su 9:00 AM The Backyard Bur Trail Ruig Series-Race 1 Triagle, VA 23 Sat 8:30 AM Great Pumpki Race & Fall Family Festival Deep Ru Park 23 Sat 7:30 AM Charlottesville Fall Classic 10K Road Charlottesville Ruig Champioship Compay 23 Sat 9:00 AM Race to Beat Breast Cacer 5K Ru/Walk Westover Park, Harrisoburg, VA 23 Sat 4:00 PM Full Moo Madess Joh Tyler Commuity College, Midlothia 23 Sat 8:00 PM Athem Ito the Darkess Night Trail Ru Explorer Park, Roaoke, VA 24 Su 9:00 AM Ru Like A Girl Virgiia Beach First Ladig State Park, Virgiia Beach 30 Sat 8:30 AM ISpook 5K Isbrook 30 Sat 8:30 AM Fisher House 5 Midlothia Middle School 30 Sat 10:00 AM Williamsburg NEDA 5K Walk/Ru William & Mary Rec Ceter 30 Sat 6:00 PM Ru Like the Wid 5K Old Tow Warreto, VA 31 Su 8:00 AM Dowtow YMCA 8K Dowtow YMCA 31 Su 9:00 AM The Backyard Bur Trail Ruig Series-Race 2 Fairfax Statio, VA 31 Su 8:00 AM Marie Corps Maratho Washigto, DC 6 Sat 8:15 AM Little Sisters of the Poor 5K little Sisters of the Poor 6 Sat 6:30 AM Moutai Masochist Lychburg, VA 6 Sat 9:00 AM HOMELESSNESS TAKES A HIKE 5k Isbrook Picic Area 7 Su 9:00 AM No Frills 5K Robious Ladig Park 10 Wed 6:00 PM Club Meetig Sports Backers Stadium 13 Sat 7:00 AM Sutrust Richmod Maratho, McDoalds Half Maratho, HCA Virgiia 8K Sat/ 8:00 AM Outer Baks Maratho Kill Devil Hills, NC 14 Su 13 Sat 11:00 AM Daville Half Maratho Daville, VA 14 Sat 9:00 AM The Backyard Bur Trail Ruig Series-Race 3 Aadale, VA 20 Sat 7:00 AM JFK 50 Miler Boosboro, MD 25 Thurs 8:00 AM Turkey Trot 10K uiversity of Richmod If you would like to add your evet to the RRRC caledar, please submit evet iformatio to milesadmiutes@gmail.com. Cut-offs ad publishig dates are available at Note: Bolded races are club or cotract races. Italic evets are Sports Backers evets.

19 [ Patrick Hery 2010 ] August 28, 2010

20 Check the expiratio date o your label. Is it time to reew? Noprofit Org. U.S. Postage Paid Richmod, VA Permit No The Richmod Road Ruer s Club PO Box 8724 Richmod, VA [ James River Loop 8-Mile Trail Race ] S eptember 25, 2010