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1 Publicatio of the Richmod Road Ruers Club March/April 2011 Volume 34, Issue 2 Let s get this party started! Ukrop s Moumet Aveue 10k kicks off sprig racig seaso Joi the Richmod Road Ruers Club! Iformatio iside ad at

2 MAY RICHMOND, VIRGINIA ROCK THE RIVER GEAR GIVEAWAY! Eter at DomiioRiverRock.com to wi great prizes! COME OUT TO THE EAST COAST S PREMIER OUTDOOR SPORTS AND MUSIC FESTIVAL! For complete details o all sports, music, ad etertaimet visit DomiioRiverRock.com

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 Newell, 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. 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 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 2 Presidet s Message 3-4 Club News 6 Voluteers 7 Health & Welless: Everybody has got their guy 9 Traiig: Advaced 10k Traiig Team 10 Feature: Ukrop s Moumet Aveue 10k adds prize fud for locals 11 Feature: Comig Back 12 Feature: Save the Date 14 Membership Applicatio 15 Virgiia Capital Trail Foudatio Letter 16 Race Report: Sweetheart 8k 17 Group Rus 19 Merchat Discouts 20 Club & Race Caledar [ EDITOR S LETTER ] Richmod Road Ruers Club Welcome to our aual Moumet Aveue 10k issue of Miles ad Miutes. You may be pickig this up at the expo or oe of the area ruig/outdoor stores for the first time, so allow us to itroduce ourselves. Miles ad Miutes is a compilatio of stories, evet summaries ad happeigs for the RRRC over the last moth, ad it reaches forward to give the local ruer ideas for future rus, races ad outdoor experieces. We are all about ruig, livig a active lifestyle ad explorig the outdoors. The Richmod Road Ruers Club primarily promotes ruig ad our active commuity by sposorig races, cotractig out equipmet, expertise ad voluteer labor for other orgaizatio s races, formig traiig teams for various distaces, securig discouts at area merchats for members, supportig group rus o almost every day all aroud tow, supplyig coaches for other traiig teams aroud tow, sposorig two scholarships for graduatig high school seiors, maagig a iteractive website (www.rrrc.org), ad by subsidizig this publicatio, which is available electroically, ad prited for distributio at a umber of locatios aroud tow. The RRRC has somethig for everyoe. From fast-paced racers to recreatioal traiers, there are group rus, races, orgaizatioal ad voluteer opportuities of all sorts, happy hours, message boards ad regular old-fashioed pat-o-the-back camaraderie that will tur your idividual athletic dreams ad goals ito a team effort. The support of a larger group ca ispire the ew ruer to maitai that desire to keep ruig, exercisig ad participatig i a sport that ca last a lifetime. If you are ruig or walkig the 10k for the first time, cogratulatios! It s a great party, ad a woderful celebratio of all thigs that are good about Richmod! Ejoy the day, ad cosider it a sprigboard for other rus, races ad activities aroud tow that ru year-roud. There is a caledar i the back of every issue that outlies upcomig evets over the ext several moths. Joi the Richmod Road Ruers Club. We are here for you! Ru happy, be curious, ad remember, hills are your fried! Joe Zieliski Editor 1

4 2 [ PRESIDENT S MESSAGE ] Did You Ever Woder? This is a critical questio. I see more ad more blogs, articles o the web ad i magazies about ruig style ad form. It seems all the rage to do scietific studies about vertical loadig, stride rate ad how to lad o your foot whe ruig. People write about barefoot ruig, miimalism ad the evils of today s ruig shoes. There is guidace o arm swig, posture ad whether you should use headphoes. However, I do ot uderstad why everyoe is igorig the questio upo which everythig else is based, is it right, left, right, left or is it left, right, left, right? Jay Dicharry at the Uiversity of Virgiia Ceter for Edurace Sport has a pheomeal treadmill that measures loads o each foot idividually ad uses super slow speed video ad special trackig dots to determie proper ruig form. Athletes that are lucky eough to work with Jay get icredible isight ito the proper form for ruig ad detailed aalysis o every phase of their ruig stride. You would thik that Jay ad his super treadmill that probably cost more tha a very ice SUV could aswer the most basic of questios, is it right, left, right, left or is it left, right, left, right? The folks at Acceleratio Richmod will work o speed, stregth, power ad agility. You ca jump o boxes ad use a treadmill that iclies ad declies. You will o doubt get faster ad stroger with hard work, but I have ever heard them aswer the questio, is it right, left, right, left or is it left,right, left, right? I have spet the last few weeks laborig over this questio. I have goe to medical doctors, osteopaths, chiropractors, certified coaches, ruig store owers, NCAA ruers, high school ruers, physical therapists, massage therapists, plai old therapists, people o the street, people i restaurats, eve people at the gym (by the way, people at the gym do t like radom people talkig to them) ad got the same respose from almost everyoe. A blak stare was all they could muster; a couple also demaded that I leave their office but that eded peacefully. I the ed, this diverse group of experts does ot kow the aswer to this questio. I had o idea that fidig a aswer to this questio would be so difficult. Why does o oe kow if it is right, left, right, left or left, right, left, right? Havig polled the so-called experts with o luck, I figured that I would have to fid the aswer to this questio through my ow research. Livig i Twi Hickory, close to the Shady Grove YMCA, made this research much easier. I had several hudred ukowig participats i my study each Saturday as the 10K traiig team did their weekly traiig. I have spet hours sittig i my car watchig the traiig teams walk/jog/ru by my positio. The parkig lot at the Y was full so I had to park alog the route ad watch for them to come by. I watched very carefully. After several hours of aalysis, I could ot determie the aswer, is it right, left, right, left or is it left, right, left, right? After a couple of weeks without fidig a aswer, I decided that settig up a video camera ad the slowig the picture dow would provide great data. The Herico Couty Police did t really agree ad requested that I stop videotapig people ruig/joggig/walkig i Twi Hickory. (For the record, HPD did t kow if it was right, left, right, left or left, right, left, right either) So after weeks of research ad poderig, the aswer hit me ad I was shocked at how obvious it was. That is a huge relief. Now, does the aswer chage if you are ruig backwards or i the souther hemisphere? O a totally urelated topic, the RRRC ad the ruig commuity i the Richmod Regio lost a valued resource recetly. Ed Carmies ad his wife, Kare, moved to Wisto-Salem, North Carolia. Ed was istrumetal i the growth of RRRC, both i membership ad i the may, may races ad services the club provides o a daily basis. Two of our largest races, the Scholarship 5K ad the Capital 10 Miler were Ed s creatios ad are quickly becomig regioal favorites. Ed created the first RRRC website ad served as webmaster for years. Ed will be missed by everyoe that rus i Richmod. Best of luck to Ed ad Kare. Sea Cusack Presidet Editor s Note: Sea has bee uable to ru for four weeks at the time this was writte. I thik that explais it.

5 RRRC Champioship Competitio No Loger Just For The Youg Gu Speed-Merchats The RRRC developed the Club Champioship competitio with two goals i mid: To highlight club races of differig distaces as Champioship Races; ad more importatly to recogize the first male ad female RRRC ruer to cross the tape of those evets as the Grad Prix year s Club Champio for that distace. The Champioship awards are bestowed o the fleet-of-foot athletes at the aual RRRC Grad Prix/Voluteer Baquet. But if you ve atteded the Baquet i the last couple of years, you may recall seeig the awards beig haded out mostly to a group of 20 ad 30 somethig tough athletes. Most of the 40 ad older competitive attedees simply sat at their tables ad talked amogst themselves. But what about them? Did t they trai diligetly? Did they do speedwork, hill repeats, tempo rus ad weight workouts? Did they race to the limit of their abilities, just as their youger couterparts did? Dar right they did. [ CLUB NEWS ] It s time to chalk oe up for the Gray(ig) Revolutio! The RRRC is pleased to aouce the expasio of the Club Champioship award categories to iclude male ad female Masters ad Veteras divisios, ages ad >49 respectively. So it s time to chalk oe up for the Gray(ig) Revolutio! The RRRC is pleased to aouce the expasio of the Club Champioship award categories to iclude male ad female Masters ad Veteras divisios, ages ad >49 respectively. While the Club Champioship award categories have bee expaded beyod the ope category exclusively, the Champioship distaces ad evets have bee pared dow i order to place greater emphasis o core distaces ad to better highlight differig evets. The Club Champioship distaces will ow be the 5K, 10K, Half Maratho ad 50K Ultra-Maratho. The Champioship evets for the Grad Prix race year will be: 10K Stratford Hills 10K Jue 5, K Cul-de-sac 5K July 18, 2011 Half Patrick Hery Half August 27, 2011 Ultra Swigig Bridge 50K Jauary 15, 2012 Further details of the Club Champioship will be posted to the RRRC website i the ext couple of weeks. Now is the time to pla to compete i these champioship evets! Be the first oe o your block to be a RRRC Club Champio! By Mark Guzzi 3

6 [ CLUB NEWS ] RRRC s Cotract Races Update (Maybe) You Did t Kow About Your Ruig Club The Club s missio is clear ad simple to support ruig withi our commuity. We do this through club-sposored races (16), traiig programs ad ruig groups just to ame a few of the visible ways we support local ruig ad ruers. Our club also works with local race directors ad o-profit orgaizatios to help them pla, orgaize, maage ad pull off a successful race. Here are some of the details about how we help: The club provides timig services ad fiish lie maagemet for over 30 cotract races a year. That s right over 30 i additio to the club-sposored races held aually (16 at last cout). At each of these cotract races, the club brigs all equipmet eeded to setup a full fiish lie ad to provide timig ad reportig of results. We also brig alog eough voluteers to maage the fiish lie icludig its set up ad tear dow. I essece, we remove this piece from the race director s to-do list so he/she ca cocetrate o other areas. The club also rets equipmet such as fiish lie clocks, had timers, ad fiish lie hardware items to aother 6-12 races per year. This is a good optio for ewer races that ca still be timed without sophisticated timig equipmet. Last, the club provides iformatio about startig a race, layig out a course, ad we aswer questios related to puttig o a successful race. These iquiries come i weekly ad sometimes more frequetly. The club exists as a resource 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: Our club is oe of the largest i the US (over 2,700 members) ad is certaily oe of the busiest sice we either sposor or support 46 races aually. We have a great group of voluteers ad that s what eables us to do what we do. for ruers (club members ad o-club members alike); our club is fortuate to have plety of expertise ad plety of members willig to help ayoe with questios whether the club cotracts to help with the race or ot. Our club is oe of the largest i the US (over 2,700 members) ad is certaily oe of the busiest sice we either sposor or support 46 races aually. We have a great group of voluteers ad that s what eables us to do what we do. If you (or someoe you kow) ever eed ifo about puttig o a ruig evet i the area, you eed look o further tha your ruig club. The cotact address is Ejoy the roads ad trails Michael Muldowey Vice Presidet RRRC 4

7 20111 CrossOver Challege 15K Race & 5K Ru/Walk 1 Mile Walk & 1 Mile Kids Fu Ru Presetig Sposors: Satur rday, April 16, 2011 Register at Cash prizes to Top 3 me & wome i 15K & 5k. RACE TO CREATE HOPE! For more tha 25 years, CrossOver has bee providig free health care to Richmod s most vulerable families. The proceeds from this year s Challege will be directed to CrossOver s Commuity Pharmacy, which provides medicatios for CrossOver s 3 cliics ad 5 other area cliics. Register: Register: 5

8 [ 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. Beedictie 5K Voluteers 6 Willis River 35k/50k Trail Ru Voluteers RRRC Club Race Jauary 15, 2011 Bear Creek Lake State Park, Cumberlad, Virgiia Race Director Kevi O Coor Race Day Voluteers Sabria Adams, Tom Bedarz, Daw DiBeedetto, Noelle DiBeedetto, Michael George, Ro Hery, Barry Kreisa, Gle Melto, Chris McReyolds, Jillia Sherma, Bill Webb RRRC Voluteer Appreciatio Baquet Voluteers Jauary 29, 2011 Richmod, VA Evet Orgaizer Nacy Jakubec RRRC Evet Voluteers Stephe Brow, Suze Collis, Mark Guzzi, Jack Jakubec, Tara Livegood, Agel Moyer, Ae Zieliski Brow Sweetheart 8k Voluteers RRRC Club Race February 13, 2011 Midlothia, Virgiia Race Director Je Brumfield Packet Pickup/Registratio 2/12/2011 Bill Lis, Collee Moore, Mike Rocawich, Scott Terbush Race Day Voluteers Eilee Abbott, Diaa Best, Harold Caples, Michael Cary, Karl Cover, Bil Culle, Chris DeRose, Doug Feradez, Mauel Flores, Virgiia Giy Fly, Mady Ford, Adrea Fuller, Mike Gallogly, Kare Gammo, Tommy Gammo, Mara George, Marcy George, Michael George, Lisa Greeberg, Nicole Harris, Kaitli Hollad, Tera Hollad, Hillary Hudgis, Mariaa Islee, Bobby Jacobs, Mike Levis, Bill Lis - Ruer Bill s Sports, Aaro Marti, Adres Martiez, Mike Mathews, Doris Morga, Mike Muldowey, Pete Neal, Doa Pha, Susa Reid, Mike Rocawich, Waye Ruotolo, Ford Scott - Water Stop Coordiator, Sprig Stager, Carrie Terbush, Scott Terbush, Nici Thomas, Diego Vizcaio, Bill Webb, Lori Williams, David Williams, Jay Wyss - Course Marshal Coordiator, RRRC Racig Team - course marshals Special Thaks To our Race Sposors Ruer Bill s Sports Dr. Eric Nilse ad Associates Optometry Yougblood 5k Voluteers To beefit the Virgiia Hemophilia Foudatio RRRC Cotract Race February 19, 2011 Midlothia, Virgiia RRRC Fiish Lie Voluteers Nigel Bavi, Ed Butterworth, Michael George, Mark Iscool Guzzi, Nicole Harris, Mariaa Islee, Mike Levis, Sara Schulke, Scott Terbush, Michael Wolfgag Hugueot 3 Miler Voluteers RRRC Club Race February 27, 2011 Midlothia, Virgiia Race Director Thom Suddeth Race Day Voluteers Autum Agus, Marvi Balcarcel, Marcus Bailey, Casey Fourier, Jay Fourier, Lida Fourier, Mara George, Marcy George, Michael George, Brittay Hamilto, Mitzi Humphrey, Ed Kelleher, Priyaka Kudur, Mike Levis, Bria Maslyk, Mark Mathews, Gary Mayo, Joh McNamara, Stephe D. Nola, Susa Reid, Ford Scott, Hildy Sheppard, Joh Turer, Bill Webb, Tia Wright, Teddy Wu, Justie Zwerdlig Special thaks to Thom Suddeth of Road Ruer Ruig Store Holto 5k Voluteers RRRC Cotract Race March 5, 2011 Richmod, Virgiia RRRC Fiish Lie Voluteers Marcus Bailey, Nigel Bavi, Daw Eberhard, Mark Iscool Guzzi, Michael George, Rodey Gill, Martha Hodges, Bria Hui, Mike Levis, Jeff Luke, Kare McCarthy, Pete Neal, Kathlee Poll, Ford Scott, Scott Terbush, Bill Webb, Michael Wolfgag

9 Everybody has got their guy Paul Igraham writes the blog ad is a health sciece jouralist ad a former massage therapist. I a recet blog etitled Every little thig a ice physical therapist does is magic, he preseted a iterestig cocept that everybody s got their guy. Idividuals with chroic pai ofte have a healthcare practitioer that they swear by. It could be a Physical Therapist, Chiropractor, or Massage Therapist who they go to for help with their chroic pai or recurrig ijury. Their guy or gal is the best thig sice sliced bread i maagig their problem. Ufortuately, the idividual ofte cotiues to have chroic pai or recurrig ijury. Paul poits out that there is a rift betwee how someoe feels about their healthcare provider ad the objective outcome of the itervetio. The idividual ca feel positive about the treatmet but they still have pai, still have impairmet, ad still have dysfuctio. Their symptoms might be reduced, but they still have a bad back, are still ervous, or still have days whe their back goes out. They have a list of verbote activities they are perpetually uable to participate i, like wrestle with their spouses, give airplae rides to their kids, sowboard, or ru like they used to, all for fear of a fresh attack of symptoms. A systematic review of literature (Husch, JM 2010) foud that people liked the Physical Therapy treatmet provided whether it worked or ot. Treatmet outcomes were ifrequetly ad icosistetly associated with patiet satisfactio. As a physical therapist that has practiced for may years, I agree with Paul Igraham s observatio. There are times whe a cliet is overly ethusiastic ad pleased with the service they received, yet whe objective ubiased measures of outcomes are gathered, there is small or little actual improvemet. Quirks of huma perceptio, iterpretatio, ad memory ofte make symptoms improve whe they have ot. A healthy dose of skepticism is eeded whe patiet satisfactio is used as a accoutability measure. [ HEALTH & WELLNESS ] Quirks of huma perceptio, iterpretatio, ad memory ofte make symptoms improve whe they have ot. A healthy dose of skepticism is eeded whe patiet satisfactio is used as a accoutability measure. A cliicia who practices evidece based medicie recogizes this cogitive dissoace ca occur. There ca be multiple explaatios why. The Halo Effect ca be at work, where the patiet perceives his/her practitioer as a good healer (smart well traied, hard-workig, cofidet, ad compassioate). Uder such circumstaces, a social orm of reciprocity may persuade the patiet to ratioalize treatmet success. A evidece based cliicia will recogize the positive results followig a itervetio may be a result of a Halo Effect, ad will cotiue to itervee util a real objective treatmet effect occurs. Eve if your guy or gal is the equivalet of the Horse Whisperer, a critical self-aalysis is prudet. Is the therapy really helpig? Or do you just like your healthcare provider? Ideally it s both. If your guy or gal is ot really helpig, let them kow, or fid aother provider. I my years of providig physical therapy, I have worked with several Physical Therapists cosidered to be Oracles. Most gurus have a large ego, so if your guy or gal is ot helpig ad you tell them, do ot be surprised if they do ot hear you. Tell your guy or gal you are satisfied with their effort, but that you are still havig problems. The best Oracle seeks out truth eve if it meas their work failed. If I am your guy ad you are ot gettig better, I wat to kow. Tell me. By Damie Howell PT, DPT, OCS Damie Howell is Board Certified i Orthopedic Physical Therapy ad provides services at Bo Secours Sports Medicie Physical Therapy at Patterso Aveue

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11 Traiig With the Advaced 10K Traiig Team The RRRC Advaced 10K Traiig Team is just wrappig up a overwhelmigly successful witer traiig seaso. Durig recet years i Richmod ruig, traiig teams have become quite popular. It is very commo i the summer moths to see sweaty distace ruers paifully sloggig through slow miles of log rus. Well, it is t summer, ad we are ot that team! The Advaced 10K Traiig Team is a prove program geared toward experieced ruers, with the goal of ruig a fast Moumet Aveue 10K (faster tha 55 miutes, some uder 40 miutes!). I the wake of the most recet distace ruig boom, ad maybe i favor of more miles, perhaps some ruers have lost the spirit of the sport of ruig fast. That spirit was alive ad well withi our team this witer. We discovered that there is joy to be foud i ruig faster! Faster tha what, you ask? Faster tha we did before! We met for our first ru o Saturday, Jauary 18. Whe sigig up for the team, every perso made a commitmet to trai to ru a faster 10K at Moumet Aveue o April 2d. After a delicious holiday seaso, everyoe was ready to ru the streets of Richmod. Armed with a packet of traiig paces ad a caledar filled with a ruig schedule (which geerally raged betwee 20 ad 25 miles per week), we split ito smaller groups based o 10K goal times. Upo first glace, perhaps the workouts were ot that itimidatig... to read. Seve miles? No problem for these experieced ruers. But the way the Advaced 10K Traiig Team rus seve miles is to warm up slowly, ru a desigated portio of the ru at tempo pace (comfortably hard, just below lactate threshold, or i other words, slightly slower tha race pace), ad the cool dow. The first tempo portio was 1.5 miles, ad every week it icreased by a half-mile. Ruig i cold rai, up staircases ad hills, we soo leared just how far a half-mile ca feel. The success of the team relied o the willigess of its members to follow a schedule of stress ad recovery, focusig effort o ruig two hard group workouts per week, ad easy rus o our ow. O Saturdays, we coquered some of Richmod s greatest ukow ruig routes, ad we did it at tempo pace. We ra from The Luch Porter restaurat (where we were hosted by Chef Ellie Basch) i Machester, to Church Hill, Reedy Creek, Riverside Drive, Woodlad Heights, ad the Fa. Almost every week s ru featured [ TRAINING ] at least oe epic hill (if you begi tempo pace i a place called The Bottom, there is oly oe way to go...). All rus were beautifully sceic, which was sometimes a welcome distractio from a hard tempo effort. Wedesday eveigs we met at Sports Backers Stadium for eve faster workouts, o the track. Ruig ito headwids, sometimes lapped by our faster teammates, we soo leared just how far a quartermile ca feel! Voluteer coaches, headed by Toy Basch, maitaied motivatio ad good humor while guidig ruers through both weekly workouts. As part of our traiig, may team members participated i the Sweetheart 8K ad Hugueot 3 Mile races. These well-orgaized RRRC races were a fu, challegig, ad welcome additio to the traiig schedule, ad let us check our progress ad reassess our goals. Chef Ellie ad the staff of The Luch Porter were also gracious eough to host special cliics after most Saturday rus, durig which we eagerly leared from experts o shoes, massage, utritio, cross-traiig, ad a variety of ruig topics, while happily sippig fatastic coffee, recoverig from our ru, ad whisperig amogst ourselves. Now that we re at the ed of the traiig seaso, we all have a better idea of what we ca do with the right amout of focus. Ad we re ready to race. Through the camaraderie of the group traiig atmosphere ad the strict schedule of fast witer rus, we were able to improve immesely i oly eleve weeks. As we gear up to take o the Moumet Aveue 10K, we kow that we have accomplished a lot. Some will come away with persoal records, some will come away with merely a great fiish time. All had eleve fatastic weeks of traiig. Ad may will be back ext year! By Chevy Newell 9

12 Ukrop s Moumet Aveue 10k adds prize fud for locals by Jackie Holt 10 Richmod has may icredibly taleted ruers that live ad trai here year roud, yet these athletes do t always tur up at the start lie of the city s largest ruig evet the Ukrop s Moumet Aveue 10k. That will likely chage this year because prize moey for the top local male ad female fiishers has bee added to the pot. I thik it s really importat that you get the fastest people i Richmod showig up for the 10k, explais Greg Roth, oe of the two elite athlete coordiators for the Ukrop s Moumet Aveue 10k (Although if you ask him, his title is Aide to Thom Suddeth, the true elite athlete coordiator). These [local] folks are good ruers, but their chaces to get I the Moey [at the 10k] are slim depedig o what field we have, says Suddeth. So sometimes, they choose ot to sig up because they really do t thik they are goig to place. The prize moey structure at the Ukrop s Moumet Aveue 10k has stayed stagat for several years ow. Prize moey has ever bee a top cocer of the race committee because the evet focuses more o commuity participatio versus brigig i top-level elites from all over the world. Roth says that up util ow, Everythig has bee geared to the every ma, ad I get that. That s what this race is about. But, with the additio of the local prize moey divisio, he says, I feel a lot better about where this whole evet might head, otig that these top Richmod ruers may fially have some motivatio to race i Richmod. Suddeth adds that the Sports Backers have give the local studs ad studdesses a boe, ad compares the local prize moey fud at the 10k to the Buy Local campaig i Richmod. Trai Local, Race Local should be our ext marketig stick, he explais. Ad from a marketig perspective, Suddeth believes gettig these folks to ru i our Great Race gives the media somethig they should be all over. No oe ever talks about the kids here that ca ru really well, says Roth. They re up there i the elite start, but Prize Moey Offered for Top Locals at 2011 Ukrop s Moumet Aveue 10k Males Females 1st $500 $500 2d $300 $300 3rd $100 $100 you just do t kow their ames. The average citize does t kow who these people are. The average citize might, however, begi to recogize ames like Guy Alto, Jo Molz, ad Doug Feradez or Maria Elea Calle, Casey Smith, ad Emily Ward if he sees them stadig o the Ukrop s Moumet Aveue 10k podium year after year. I my heart of hearts, I thought it was the coolest thig i the world to watch Mega Wright (2010 Ukrop s Moumet Aveue 10k wier) compete i the New Balace Idoor Grad Prix 3,000m o TV, Roth recalls. We met her. We talked to her. Ad that s cool. Roth says, If ay of these Richmod athletes make it to these levels, the people here ca say, He s from Richmod ad I ve see him ru. That would be excitig. Suddeth sees potetial for the local coectio to be the mai attribute of the Ukrop s Moumet Aveue 10k i the ear future. These local ruers ca become the local heroes. By givig them a opportuity to ear recogitio at the 10k, the commuity is give a opportuity to get to kow the talet that is right here, traiig o the same Richmod streets that we drive o every day. I thik [offerig prize moey for the top locals] will create a buzz i the Richmod commuity, says Roth. It will motivate these guys to try harder. Thigs motivate ruers. Beig two secods away from qualifyig for Bosto motivates a ruer, ad beig able to say that you re the first Richmoder at the Ukrop s Moumet Aveue 10k will motivate some people.

13 Comig Back by Do Garber ad Michael George If you ru log eough ad far eough, the odds are i favor of you gettig a ijury that will slow you by dow Michael George or make you stop ruig for a exteded period of time. For the two of us, that happeed i the fall of For Garber, it was a stress fracture of the hip. Crutches for eight weeks. No activity for the first six of those weeks. Ad 12 weeks before ruig resumed aroud Jauary of For George, it was a tor rotator cuff repair i March ad a tor meiscus repair i November, resultig i a slig for four weeks, crutches for two weeks, ad a total of 12 weeks of physical therapy. Ruig was miimal or o-existet for most of ie moths. What did we lear about recovery ad about comig back? For the both of us, back meas a lot of ruig. Both of us were doig 40 or so miles per week ad participatig i marathos or ultra races. Gettig hurt i the fall is the best time of the year to get hurt, particularly if you are cofied to o or miimal activity. After all, this time of year is hard to ru ayway, as it gets dark early ad it s startig to get cold. So gettig hurt is a great excuse ot to ru, ad your ruig frieds ca t give you grief. Just poit to the crutches ad say you really wish you could ru. You do t have the pressure to ru ad do t have to worry about gettig atsy to ru. Your family ca see that edgy look o you face ad thiks it is just the pressure of the holidays. Eatig was ot a problem. While traiig, we are very aware of what we eat ad whe we eat as the ext rus is always just aroud the corer. We wat to make sure we are properly fueled for log rus. With that pressure goe, food was good. We both wet o the seefood diet (ot the seafood diet). Yes, without the pressure of that ext ru, if we saw food, we ate it. Weight...who cares? Our families always says we looked too thi so a little extra weight aroud the midsectio, who cares? A extra 10 or 15 pouds, o big deal. cotiued o page 10 OK, the Doctor says You ca ru agai. The words we have waited to hear. So you ca t wait to get back out there. You thik about it ad try to block out the words that came after the first setece from the Doctor. Take it easy ad work your mileage back up slowly. Yeah right. We ve doe 30+ miles per week for years. Jumpig back i will be a piece of cake. So let s liste to the Doctor ad start short. Maybe go out ad do that first ru of 5-6 miles istead of more. Yeah, great idea. O that first ru, you start out at your ormal pace. It feels great to be back o the road agai. Everythig is workig well ad there is o pai. You are really havig a great ru. The you hit the secod block. Wait, what is it? Why are you patig? cotiued o page 13 11

14 Save the Date R R R C B a q u e t Richmod Road Ruers Club is pleased to aouce that Dick Beardsley will be 2012 Aual Baquet Speaker Saturday Jauary 28, by Greg Roth 12 Dick is best kow for his icredible race i the 1982 Bosto Maratho. That race, o a very hot day, was dubbed the Duel i the Su as he battled world record holder Alberto Salazar dow to the fiish lie. Both broke the America record: Salazar wo i a record time of 2:08:51, Beardsley s time was 2:08:53! He was at the height of his professioal ruig career. The tragedy struck i November While usig a auger to lift cor ito a bi o his Miesota farm, Dick became etagled i the machie; it bega to literally tear him apart. Not expected to live or walk much less ever ru agai he maaged to survive. But that was just the first of a series of evets that would forever chage his life. Durig the ext few years, Dick was ivolved i a severe car accidet, later he was hit by a truck while ruig, later still, he rolled his vehicle i a sowstorm, ad fially while hikig oe day, the groud gave out ad he fell off a cliff! Each time he eded up i the hospital ad had multiple surgeries to try ad put him back together. Due to all the large amout of pai medicatio he was takig, he became addicted ad that s whe his life started to spiral out of cotrol. It has bee a log ad difficult road back, but Dick has bee celebratig every day of his sobriety sice February 12, I 2007, after livig i Miesota for 51 years, Dick moved to Austi, Texas ad got re-married to Jill, ad i additio to his so Adrew, he added to his family two more childre, Christopher ad Matthew, ad a lot more pets. Despite havig both of his kees replaced, Dick is still ruig ad maitais his active lifestyle by addig bikig ad swimmig to his routie. For fu, he brought his fishig guide busiess to the great lakes of Texas. Dick is the subject of a feature film beig produced etitled Agaist the Wid. For more iformatio, please go to Dick is oe of the subjects of the 2006 book etitled Duel i the Su by Joh Brat, ad i 2002, he authored a book called Stayig the Course: A Ruer s Toughest Race.

15 SOME OF DICK BEARDSLEY S ACCOMPLISHMENTS: Guiess Book of World Records Oly ma to ru 13 cosecutive persoal bests i the maratho Best Speaker Award Miesota Meetig ad Evets Associatio Member, Team New Balace Fifth-fastest US male marathoer Iducted ito the Natioal Distace Ruig Hall of Fame, 2010 The Ruig Evet Hall of Fame, iducted ad 2007 RRCA Natioal Masters Maratho Champio Comig Back cotiued from page 11 Why are your legs turig ito lead? Why is your stomach jigglig? So after a mile, you make a sudde decisio. Maybe you should start back with a casual walk/ru. Ad maybe 5-6 miles is too much, ad if you tur aroud after two miles it would be a great start for the first day out. OH YEAH...MORE WORK TO DO. So you make it home ad after the shower ad ap (boy, why am I so beat?), you begi to recosider your comeback. So shorter rus become the startig poit. But you realize that, for some reaso, it is ot quite as easy as you thought. For some reaso, your edurace is ot there (WHERE DID IT GO?), ad what did they do, make the miles loger? It ever took me that log to ru each mile. Why am I ruig secods per mile slower? (DOES THAT EXTRA WEIGHT REALLY SLOW ME DOWN THAT MUCH?) So you keep goig back out there. You fid that, at least iitially, you eed to ru every other day. Back-to-back days are just too hard. Crosstraiig ad cyclig, activities Miesota Track ad Field Hall of Fame th Aiversary Profile i Courage Award Ruer s World Magazie, 1991 Comeback Ruer of the Year - Ruer s World Magazie, 1990 Road Ruers Club of America Hall of Fame, iducted 1989 Natioal Juior College Athletic Associatio Hall of Fame iducted 1989 Two-time Olympic Trials Maratho qualifier & 1988 Wier ad course record holder (2:16:20) Napa Valley Maratho, 1987 Robert E. DeCelle Award for US Outstadig Distace Ruer 1982 Secod place fiish (2:08:53) Bosto Maratho, 1982 ( Duel i the Su ) Wier of Gradma s Maratho (Duluth, Miesota) 1981 ad 1982 Still holds the course record at Gradma s (2:09:37) set i 1981 Wier (2:11:48) of the Lodo Maratho, 1981 that seemed like ice cocepts (but ofte igored) i former traiig programs, become ecessities. You fid that you ca icrease the distace you ru, but it has to be doe slowly. Ad there are days that you ca icrease your speed. But you fid that you ca t do both. At least ot early o. You fially get to the place where you go back out to do a ru with some of your frieds. People who you ra with stride for stride if ot some of whom you dusted. OK folks, glad to be back. Let s get goig. But the, wait a secod, hey guys, where are you goig? Wait for me!!!! OH YEAH MORE WORK TO DO! So you keep goig, ad there are days that it feels good ad days that are still a struggle. You realize that it is slowly, very slowly, comig back. Age does ot help (yeah, we remember whe the Grateful Dead was this ew bad from the West Coast). However, as you do the miles, the weight does start to come off. The speed does, very slowly, start to come back. Ad the place where you were hurt, that you were aware of whe you started back, is forgotte. So two ad a half moths ito recovery, you are startig to feel it comig back. We are ot totally back. YET. But we ca see the light at the ed of the tuel. Boy.it s good to be ruig agai. 13

16 [ MEMBERSHIP APPLICATION ] First Name Last Name Address 1 Address 2 City State Zip Code Address You ca joi or reew by fillig out the form to the left ad mailig it i with a check. Yearly membership is $15 for a idividual, $20 for a family or busiess, ad $5 for studets. 14 Phoe Number Birthdate (mm/dd/yyyy) Geder(M/F) Please check oe of the followig i each colum: New Membership: Idividual ($15) Reewal: Family ($20) Studet ($5) Busiess ($20) Please mail check to: RRRC P.O. Box 8724 Richmod, VA We prefer that you joi olie! It saves voluteer time ad typos! Please register or reew olie at: Family Membership: Please list each additioal member, geder, birthdate ad (if differet tha above) Do you wat your ame, address, phoe umber ad address listed i our membership directory? Yes: No, please keep private: I kow that ruig a road race is a potetial hazardous activity. I should ot eter ad ru uless I am medically able ad properly traied. I agree to abide by ay decisio of a road race official relative to my ability to safely complete the ru, but I uderstad that I am primarily resposible for my ow safety. I assume all risks associated with ruig this evet, icludig, but ot limited to, falls, cotact with other participats, the effects of the weather, icludig high heat or humidity, traffic ad the coditios of the road, - all such risks beig kow ad appreciated by me. Havig read this waiver ad kowig these facts, ad i cosideratio of your acceptig my etry, I, for myself ad ayoe etitled to act o my behalf, waive ad release the Richmod Road Ruers Club, the Road Ruers Club of America, the City of Richmod, ad all other sposors, their represetatives ad successors from all claims or liabilities of ay kid arisig out of my participatio i this evet, eve though that liability may arise out of egligece or carelessess o the part of the persos amed i this waiver. I grat permissio to all of the foregoig to use ay photographs, motio pictures, recordigs, or ay other record of this evet for ay legitimate purpose. This is a road race coducted uder the rules of the USATF ad RRCA. I cosideratio of the safety of all participats, I agree ot to use ay of the followig while participatig i this evet: baby joggers, baby strollers, headphoes, ipods, aimals o leash, skateboards, ilie or roller skates, or bicycles. Sigature/Parets Sigature (if uder age of 18): Date:

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18 [ RACE REPORT ] 16 Sweetheart 8k Race Report February 13, 2011 With over 325 registered ruers, 304 fiishers, ad terrific weather, the 2011 Sweetheart 8k was a race to remember. Bruce Berger, 38, from Richmod, Virgiia wo the race i 26:43, beatig the rest of the field by almost two miutes. Kelsey Scheitli, 27, wo the wome s race i 33:10. Tarre Corbi ad Peter Haes were the top placig couple. Oakley suglasses, doated by Ruer Bill s Sports, were awarded to all the wiers. The race featured a sceic 8K course through the Grove subdivisio, historic Midlothia Coal Mie Park, ad surroudig roads ad trails. Last year s race was cacelled due to sow ad ice but this year the weather was just right, with suy skies ad temperatures i the 50 s. The race had two major sposors: Ruer Bill s Sports ad Dr. Eric Nilse ad Associates Optometry. All ruers received a Mizuo techical t-shirt. Packet pick up was geerously hosted at Ruer Bill s Sports store the day before the race ad o race morig at The Grove Clubhouse. After the race, ruers were treated to bagels, dout holes ad cookies. Aother aual traditio to the race was the door prize raffle held after the race. Registered ruers had the chace to wi oe of may prizes icludig: three pairs of Oakley suglasses; 10 techical T-shirts; three itues gift certificates; a three moth membership to America Family Fitess; a spa package; Nike brad gym bags; valetie chocolates; ad eight gift certificates to Ruer Bill s Sports, each valued at $25.00! I oce ra a Turkey Trot race i Duck, NC, ad I loved how the race director raffled lots of door prizes to ruers after the race. Whe I was approached three years ago about directig the Sweetheart 8k, I kew I wated to icorporate the door prize raffle. Why should oly the wiers of races get prizes? I kow I could ever wi a race but I ca wi a door prize! Overall, the race was a success. A lot of work was put i by may idividuals. Over 30 voluteers helped out at the race! Pete Neal coordiated the voluteers. Jill Slattery produced a ew course map with mile markers that will be available to all ruers ext year. Mike Rocawich was the aoucer at the door prize raffle. Mike Levis ad Mike Muldowey orgaized the start ad fiish lies. Bill Webb made sure all the race ad water stop supplies were i the correct place, ad Dr. Polly Stephes led the ruers o her bike. The Richmod Road Ruers Club s goal is to produce the best possible race experiece for the ruers. This is the third year I have directed the race ad each year I lear ew ways to improve the race for the ext year. The Richmod Road Ruers Club s goal is to produce the best possible race experiece for the ruers. This is the third year I have directed the race ad each year I lear ew ways to improve the race for the ext year. For sure, Cupid will strike agai ext year! I hope to see you i February 2012 at the Sweetheart 8k! By Je Brumfield This is becomig a very popular race o the RRRC caledar, ad we are always lookig for ideas ad ways to improve the experiece for all participats ad voluteers. If you have ay ideas or wat to get ivolved, please cotact Je Brumfield at 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.

19 [ 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 321 West 7th St. 6:30 p.m. easy social ru Richmod, VA Team Wedesday Moumet/Boulevard Wedesday. All paces/distaces. Night Fa Ru First Baptist Church Time adjusted seasoally Typically based o MTT (TWN Fa Ru) 2709 Moumet Ave. ad is posted each week. mid-week log ru Richmod, VA schedules. to get routes ad ay ru updates. Post ru social. 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 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 Richmod, VA :00 p.m. Thursday a.m. is a Itermediate/Advaced: 7:00 a.m. river ru. Mike or Sara 7:30 a.m. Suday a.m. is a Log ru: log ru. Mike or All levels welcome! Sarge 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 Richmod, VA ad faster ACAC Saturday Bob Alle Robious Rd. 7:30 a.m. 3-5 miles at 10.5 to Morigs Midlothia VA miute mile pace Sports sea Cusack River Road Shoppig Suspeded util Sprig Ru distace varies. 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 17

20 [ GROUP RUNS ] 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 or 4500 Millridge Pky. Call to cofirm ru Greg Hedler Midlothia, VA weekly group set 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 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 MCV Gateway Buildig Hill Repeats, Track, Trails Repeats/Trail Rus 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: 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. Short Pump Frak Fi Eistei Brothers Bagels Tuesday s ad 5 6 miles at Eistei s 320 Pump Road Thursday 5:30 a.m. 8 9:00 miute mile pace Short Pump, VA Corer of Broad St. ad Pump Road Please sed correctios, chages ad ew group rus to Carrie Parker at Must cotact Mark for cofirmatio of ru locatio-weekly group set for remiders. 18

21 [ MERCHANT DISCOUNTS ] $15.00 off Performace Testig $10.00 off Video Ru Aalysis 10% off Merchadise i Shop (excludes bikes) $10.00 per Moth Traiig Ceter Commuity Membership 8910 Patterso Aveue Richmod If you would like to offer a discout to club members (ad get free advertisemet here), cotact the club at 10% Discout o Services Body Fat Aalysis, Sport Nutritio, Weight Maagemet, Corporate Semiars Jaice Shahee, PT,CNC,CISSN % Discout o Services James River Physical Therapy 9019 Forest Hill Ave. Richmod % Discout o Merchadise Midlothia Turpike Midlothia % Discout o Shoes ad Apparel 3224 West Cary Street Richmod 353-teK 10% Discout o Merchadise 6241River Road Road Richmod % Discout o Merchadise 2231 Old Brick Rd. Gle Alle, VA (Short Pump) x4 15% Discout o Merchadise 110 Old Presto Aveue Charlottesville % Discout o Merchadise 9 Elliewood Ave. Charlottesville

22 [ CLUB & RACE CALENDAR ] Date Race/Evet locatio Cotact/Web Address [ April ] 2 Sat 8:00AM Va. 529 Oe Mile Kids Ru Richmod, VA 2 Sat 8:30AM Ukrop s Moumet Aveue 10K Richmod, VA 9 Sat 7:30AM Wachovia Tar Heel 10-Miler & Fleet Feet Chapel Hill, NC Sports 4-Miler 9 Sat 6:30AM Charlottesville Maratho/Half Maratho/8K Charlottesville, VA 9 Sat 7:30AM Missio Footprit 5K Richmod, VA 9 Sat 8:00AM CASA Superhero 5K Ru st. Joseph s Villa 9 Sat 8:00AM 3Sports Duathlo West Creek Park 9 Sat 8:00AM Allstate/Drive Smart 5K West Creek Park 9 Sat 9:00AM Yorktow Victory Ru 8-Miler Newport News, VA 10 Su 8:00AM Chasig Chics Triathlo Tuckahoe YMCA 13 Wed 6:00 PM RRRC Club Meetig Sports Backers Stadium 16 Sat 8:00AM Cross Over Challege 5K Richmod, VA 23 Sat 9:00AM Herico 5K Ru/Walk isbrook 30 Sat 8:00AM Kilmarock 5K Kilmarock, VA 30 Sat 8:00AM Ashlad Railroad Ru 10K Ashlad, VA 20 [ Jue ] [ May ] 1 Su 8:00AM Earth Moth 5k Deep Ru Park 7 Sat 7:00AM Heart of Virgiia 10k Farmville, VA 7 Sat 9:00AM Race for the Build 5k Maides, VA build.com 7 Sat 9:00AM Trail Nut 10k & Half Maratho Bedford, VA 7 Sat 10:00AM Northfield Miistries Race to Break Free 5k Cumberlad, VA 7 Sat 7:30AM Cap-2-Cap Bike Ride Richmod & Willliamsburg 11 Wed 6:00PM RRRC Club Meetig Sports Backers Stadium 13 Fri 6:00PM MGD 64 Filthy 5k Mud Ru (Riverrock) Brow s Islad 14 Sat 6:00PM James River Scramble 10k (Riverrock) Brow s Islad 14 Sat 8:00AM Bo Secours MRMC Nursig 5k Challege Pole Gree Park 14 Sat 10:00AM Bulldog 5k Goochlad, VA 15 Su 8:00AM Carytow 10k Carytow 21 Sat 8:00AM Powerkids Triathlo Shady Grove YMCA 21 Sat 8:00AM Armed Forces Day Ru the Crater Petersburg, VA 8 mile, 5K & 1-miler 21 Sat 8:00AM Ashcreek 5k Mechaicsville, VA 22 Su 8:00AM Grad Force IT Power Sprit Triathlo Shady Grove YMCA 22 Su 9:00AM Ru Like a Girl 8k & 5k Pocahotas State Park 28 Sat 8:00AM Autism Society Cetral VA 5k isbrook Office Park 4 Sat 7:00AM Natioal Trails Day 5k Farmville, VA 4 Sat 7:00AM Sports Backers Maratho Sports Backers Stadium Traiig Team Kicks Off 5 Su 8:00AM Stratford Hills 10k stratford Hills 5 Su 6:30AM Coquer the Cove Trail 25k & Maratho Roaoke Valley, VA 8 Wed 6:00PM RRRC Club Meetig Sports Backers Stadium 11 Sat 8:00AM XTERRA 21k Trail Ru Brow s Islad 11 Sat 8:30AM XTERRA 10k Fugitive Ru Brow s Islad 11 Sat 9:00AM Smoketree Summer Splash 5k Moaca High School 18 Sat 8:30AM Richmod Firefighters Beat the Heat 5k Shockoe Bottom beattheheat.org 18 Sat 8:00AM Lucy Corr 5k Chesterfield, VA 26 Su 8:00AM I Love the Taver Triathlo Robius Ladig Park 26 Su 9:00AM Ruer Bill s K-9k Midlothia, VA If you would like to add your evet to the RRRC caledar, please submit evet iformatio to Cut-offs ad publishig dates are available at Note: Bolded races are club or cotract races. Italic evets are Sports Backers evets.

23

24 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 23226

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