Publication of the Richmond Road Runners Club July 2009 Volume 32, Issue 6. Dog Days of Summer. Club News Race Reports Group Runs

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1 Publicatio of the Richmod Road Ruers Club July 2009 Volume 32, Issue 6 Dog Days of Summer Club News Race Reports Group Rus

2 Come Experiece America s Friedliest Maratho! run with the EDItORs OF RUNNER S WoRLD! visit RichmodmaRatho.oRg for details November 14, 2009 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 RACE

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 Do Garber Presidet Sea Cusack Vice Presidet Ae Zieliski Secretary Ed Carmies Treasurer Fuctio Heads Suze Collis Membership Director Nacy Jakubec Public Relatios Bill Webb Equipmet Maager Sea Cusack Race Coordiator Ed Carmies Web Master Bob Davis Club Historia Mike & Trudy Levis Race Schedule Editorial Staff Je Fox Carlto McFade Joe Zieliski Graphic Desig Melissa Savage Prited by Keyser Pritig Board of Directors: Toy Basch, Joh Christmas, Chevy Cottrell, Karl Cover, Do Garber, Marcy George, Michael George, Mark Guzzi, Faith Hecht, Nacy Jakubec, Mike Levis, Doris Morga, Mike Muldowey, Pete Neal, Greg Roth, Lee White, Robert Woo, Ae Zieliski. 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 2 Presidet s Message 3 Club News 5 Voluteers 6 Health & Welless: 10 Percet Rule 8 Race Reports: Stratford Hills 10k 9 Race Reports: Sa Diego or Bust 10 Race Reports: Strollig Jim 40 Mile Ru 12 Club & Race Caledar 13 Race Reports: Achorage for Alaska 14 Race Reports: Aatomy of a Race 15 Merchat Discouts 16 Group Rus [ EDITOR S LETTER ] Dog Days of Summer You kow its summer i Richmod whe you get the Crazy 8 s: 80 degrees, 80% humidity... ad it s oly 8:00 i the morig! How do we beat the heat ad keep o ruig? Some thoughts o a warm Richmod summer day... Hit the trails. The soft groud uderfoot does t radiate heat like pavemet ad the tree caopy overhead provides eeded shade. The variety i the terrai, the soud of your breathig ad feet patterig o the groud, ad costat vigilace required for tree roots ad those slithery forest creatures are all great distractios to the ever risig thermometer. Ru with other people! Misery loves compay, ad coversatio is kig. A good story ca go a log way toward forgettig about the heat. Ru a ew route ad leave your watch at home. Ru up a moutai, or through parkig lots ad drive thru s lookig for chage (the old David Horto trick). Keep track of your hot weather rus by how much moey you fid or how may feet of elevatio you climb, ot your elapsed time or distace. Ru a errad! Go to the store; drop off a video, go visit a fried. Istead of gettig i the car, put o your ruig shoes (ad forget the watch agai). Take a break durig your ru. Go thru Maymot or Byrd Park ad sit i the grass or o a bech ad ejoy the sights aroud you. Ofte, we ru by ad do t otice our surroudigs. There s lots of good stuff goig o out there! Ru i the dark (with appropriate reflective clothig of course). It s a lot differet whe you ca hear more tha you ca see. Ru i the rai. Remember that there is o such thig as bad weather, oly iappropriate clothig! Ru a little shorter distace tha you usually would ad ed your ru with some drills. Whe was the last time you icorporated hills, strides, boudig, or skippig ito your routie? Well, that s just a few ideas. How about you? Ru happy, be curious, ad remember, hills are your fried! Joe Zieliski Editor [ Miles ad Miutes July 2009 Volume 32/Number Six ] 1

4 2 [ Miles ad Miutes July 2009 Volume 32/Number Six ] [ PRESIDENT S MESSAGE ] Race Rambligs What is goig o aroud the club? Where have we bee? What still o the plate? So far this year, the club has had seve races ad has helped the commuity put may other races. The NEW New Year s day race was i its secod year ad it seem to be a hit. Total fiishers grew ad the race seems to have really take off. It is a good additio to our caledar. Swigig Bridge was ru. But I really do t kow how. It was that day i Jauary where it was sigle digits at the start of the race ad the race course ad ruers were froze. My hat is really off to ay oe who ra that race ad to the voluteers who stood aroud i that weather. Frostbite has over 500 fiishers for, as far back as I ca see, oly the secod time. This is a log time club race ad if you have ot ru it, the race is really fu. Due to costructio, agai, we had to stage i the parkig deck istead of iside the VCU Recreatio Sports Ceter. Good course ad a great way to kick off a witer s day. The Sweetheart race almost died several years ago. But it too seems to be comig back strog. We had over 300 fiishers. Agai, probably a recet record umber of fiishers. The Hugueot 3 miler is iteded to be a small off road race, ad it serves that purpose well. Agai, a good race. Carytow is our largest race. Sice movig this race to its preset date ad locatio, we have had great success. This year, we decided to try somethig ew for the Richmod ruig commuity. Sports Backers was ruig the Scramble 10K o the Saturday of the same weeked, which is a very differet race that the Carytow race. Workig with Sports Backers, we decided to see if there was iterest i settig up a tworace challege o that mid-may weeked. We thought there would be a few crazies out there who might like the challege of ruig two 10K s i oe weeked. Little did we realize that there are more tha a few of you who liked the idea. We had over 300 people sig up for the challege of both races ad quite a few more who did both but did ot sig up i the challege. Carytow is our largest race. Workig with Sports Backers, we decided to see if there was iterest i settig up a two-race challege o that mid-may weeked. We thought there would be a few crazies out there who might like the challege of ruig two 10K s i oe weeked. Little did we realize that there are more tha a few of you who liked the idea. With such great respose, we have decided to try the challege agai ext year ad ru both races back to back. Ad out last evet to date is the little Stratford Hills 10K. This race has bee aroud 30 years (see article i this issue). I say little because we have always kept this race small ad its eighborhood feel. With its 30th aiversary, we opeed up free registratio ad the umbers were up 50%. Agai, a good race. So that is where we have bee Lookig forward.we have a lot of great races comigs up. The race that beefits the scholarships has bee chaged to a ew race, the Poy Pasture 5K. Ad we are tryig to decide what we wat to do with the races i October at Pocahotas State Park. The club is i good shape fiacially. We are lookig at our timig (ad other) equipmet to make sure we have adequate ad workig equipmet to cover the icrease i races that we are timig. We are i the very prelimiary stages of lookig at chip timig. We do ot kow if it is ecoomically or operatioally feasible for the club to do our ow chip timig. Either way, we have decided to look at the issues. We are also lookig at several other programs that may be of beefit to the members but are ot race related. These are so prelimiary that details will come out if they prove viable for you, the members. Keep ruig.. Do Garber Presidet

5 Grad Prix Update NEW Club Race Added! The Grad Prix coordiator has bee workig hard o the results for the summer. So far, several additioal cotestats have become qualified as fialists. These fialists have qualified by completig the miimum of 5 club races, voluteerig at a club race ad a RRRC Cotract race (fulfillig club resposibilities at the fiish lie), ad maitaiig their membership. The cotest is cotiuig, but I wated to let you kow about a NEW Club Race opportuity the Poy Pasture 5k, i memory of Dr. Peter Still. This race will be held o July 25, at Poy Pasture Park o Riverside Drive i Richmod. This ew club race WILL BE INCLUDED i this seaso s Grad Prix results. So if you are lookig at the caledar ad were t quite sure you could make it to Grad Prix fialist status LOOK AGAIN! This 5k race might be just the ticket! Joi us for the ext RRRC Ru ad Social! Wedesday, July 15th at (iside the Corrugated Box Buildig, 207 West 7th Street, SAVOR) Optioal ru at 5:30 Food ad driks at 6:00 I total, there are ow four Club Races that remai util the ed of the Grad Prix seaso, Sept 30, 2009: Cul-De- Sac Series, Poy Pasture 5k, Moolight 4 Miler ad Patrick Hery Half Maratho. There are also plety of cotract race evets at which you ca obtai cotract race credit. Also ote this additioal help: the Cul-De-Sac race requiremet for Grad Prix credit was relaxed to a miimum of two races istead of three. I other words, if you complete ay two races of this series, you will have met the miimum for these to cout as oe club race. For more iformatio, see the Grad Prix rules uder Cul-de-Sac Series Triple Crow Race Scorig. Each Grad Prix Fialist, i additio to beig recogized as a active ad participatig club member, will receive a highly coveted Grad Prix prize. The top 3 fialists i each age group will also receive a special Grad Prix Award. Furthermore, every Grad Prix fialist receives a complimetary ivitatio for themselves ad oe guest to the Grad Prix/Voluteer Baquet i Jauary! You ca fid out more about the Grad Prix ad all these races at the Richmod Road Ruer Club website www. rrrc.org. If you have ay questios about your idividual status i the Grad Prix or the rules i geeral, do t hesitate to ask me. Write to Lee9w o the website, or sed me a at lee9w@earthlik.et. Keep racig, ad the Grad Prix Pooh-Bah will see you out there! The Hericus Dauber Dash 5-miler: Not your typical trail ru By Jackie Holt [ CLUB NEWS ] The first ever Hericus Dauber Dash is set for August 22d, ad it is set to be a little differet tha most trail rus. With a gigatic mud pit ad other outrageous obstacles ad sites alog the five mile trail, the Hericus Dauber Dash ca be cosidered the best of ature, history, ad fu all rolled i mud. cotiued o page 4 [ Miles ad Miutes July 2009 Volume 32/Number Six ] 3

6 [ CLUB NEWS ] [ Miles ad Miutes July 2009 Volume 32/Number Six ] Hericus Dauber Dash cotiued It s like you re ruig through a differet period of time, said Joh Raigis, Evet Operatios Maager for Sports Backers. But you re all muddy ad dirty by the ed. Participatig i the Hericus Dauber Dash is a excitig way to ejoy the beauty of oe of America s oldest settlemets, the Citie of Hericus i Dutch Gap. The historical park, which rus alog the James River, cosists of 12 recreated coloial structures icludig Mout Malady, the first hospital i America. The Citie of Hericus ispired the evet ame. Daub, composed of mud, clay, sad, ad straw, is the material that was used to costruct the buildigs withi the citie, ad daubers were the me who built them. It just seemed fittig, said Raigis i referece to the ame Dauber Dash. I d see the sigs for Hericus o the iterstate may times, but ever kew much about it. Whe I actually wet dow there I was blow away, said Raigis. There are so may eat thigs alog the way. At the start ad fiish, coloial reeactors will brig the past to life. They may eve ask spectators to joi their militia. Alog the course, participats are sure to be shocked by the wildlife ad sceery of Dutch Gap. The Dauber Dash begis at 9 a.m. o the bluff overlookig the James River ad goes aroud the trail loop at Dutch Gap. Participats should pla o gettig wet ad dirty as they climb, crawl ad weave through the challeges such as haystacks, army crawls, ad trudgig aroud buoys i the James River. A special Mud Guppies 1-mile ru for kids begis at 11 a.m. Daubers ad guppies alike will ed the race by crawlig through a 40-foot log mud pit made of Virgiia s fiest mud leadig up to the fiish lie. It s ot your ormal ru through a park. Not oly is it a differet park, but it is a whole differet way of ruig, said Raigis. For more iformatio or to register for the Hericus Dauber Dash, please visit 4

7 [ 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. James River Scramble 10k RRRC Fiish Lie Voluteers May 16, 2009 Brows Islad, VA Sabria Adams, Sea Cusack, Kare Gammo, Michael George, Mark Guzzi, Mariaa Islee, Nacy Jakubec, Mike Levis, Courtey O Hara, Holly Powell Ru for Hope 5k RRRC Fiish Lie Voluteers Autism 5k Ru ad Walk RRRC Fiish Lie Voluteers May 23, 2009 Gle Alle, VA Eilee Abbott, Stephe Brow, Ed Butterworth, Ed Carmies, Kare Carmies, Gle Chalkley, Karl Cover, Walter Creshaw, Jaso Dowdy, Daw Eberhard, Pam Faulker, Mike Gallogly, Marcy George, Michael George, Mark Guzzi, Bria Hui, Mariaa Islee, Morga Jacobs, Barry Kreisa, Jeff Luke, Diallo Marti, Alice McClure, Jeie Olso, Laura Tischler, Bill Webb, Ae Zieliski Ashcreek 5k RRRC Fiish Lie Voluteers May 31, 2009 Haover, VA Walter Creshaw, Daiel Cuae, Sea Cusack, Daw Eberhard, Mote Evas, Jamie Ficor, Marcy George, Michael George, Mark Guzzi, Mariaa Islee, Barry Kreisa, Jeff Luke, George Somerville, Mark Staver, Bill Webb, Thomas Woods Stratford Hills 10k RRRC Club Race Voluteers Jue 7, 2009 Richmod, VA Sabria Adams, Marit Bak, Colli Blackbur, Joh Byre, Heather Capla, Kim Clark, Suze Collis, Daw Eberhard, Fra Gilday, Theresa Hayes, Ro Hery, Greg Hesley, Adrea Hess, Jack Jakubec, Judith Johso, Barry Kreisa, Michael Laverty, Susa Laverty, Gary Leader, Trudy Levis, Doald Lewis, Ji Li, Julie Lik, Brad Lowery, Barbara Myers, Joh Nell, James O Brie, Agie Perez, Margaret Reihardt, Suzae Rosehammer, Rosie Schutte, Kedall Sikes, Jeff Smith, Bert Waters, Bill Webb, Mitchell White, Sarah White, Jake Wisema, Robert Woo Summer Track Series RRRC Club Evet Voluteers Jue 10, 2009 Richmod, VA Ed Carmies, Kare Carmies, Joh Christmas, Suze Collis, Joh Crute, Rick Davis, Mariaa Islee, Gary Leader, Jim Tremplar, Robert Woo XTERRA Fugitive 10k RRRC Fiish Lie Voluteers Jue 13, 2009 Brow s Islad, VA Ed Carmies, Kare Carmies, Kare Dolecki, Daw Eberhard, Kare Gammo, Mark Guzzi, Ro Hery, Mariaa Islee, Nacy Jakubec, Mike Levis, Jeff Luke, Diallo Marti, Bill Webb, Robert Woo [ Miles ad Miutes July 2009 Volume 32/Number Six ] 5

8 [ Miles ad Miutes July 2009 Volume 32/Number Six ] 6 [ HEALTH & WELLNESS ] 10 percet rule progressig weekly traiig load ad ruig ijury There is cosesus amog coaches, healthcare professioals, ad ruers that tissues should be exposed to gradually icreasig levels of stress (exercise time, miles ru) iterspersed with periods of rest. This is commoly called the overload pricipal. I order to improve fitess progressively icreasig levels of stress eed to be applied. The problem is overload ca lead to overuse ijury. A frequetly cited pricipal is the 10% rule, i that ruers should ot icrease activity more tha 10% per week i terms of distace ru, itesity of ruig, weight lifted, ad time ru. If the traiig load is icreased more tha 10% per week, it is assumed this icreases the risk of developig a repetitive use ijury. A majority of the traiig programs desiged to prepare to ru a race/evet from 5k up to a maratho distace icorporate the pricipal of progressively icreasig the amout of ruig by 10 percet per week. Whether you use the Galloway method, Hal Higdo method or if you develop your ow traiig pla it is likely that you progress the amout of ruig by 10% per week. A group of ivestigators i Netherlads coducted a ivestigatio to determie if a graded traiig program (10% program) for ovice ruers will lead to a decrease i the absolute ad relative umber of ruig related ijuries compared to a stadard traiig program (Ida Bust, 2008). This study prospectively radomized ito two groups 512 ovice ruers who were traiig to participate i a 4 mile ru. Oe group started 13 weeks before the 4 mile evet ad they icreased their weekly distace ru ad walked 10% per week. The other group started their traiig 8 weeks before the evet ad progressed their weekly distace. Both groups were istructed to ru at a itesity at which they could carry o a coversatio. Both groups walked/ ra 3 days per week. The major result of this study was the graded traiig group (10% group) experieced 30 ruig related ijuries per 1000 hours of exposure; whereas the stadard traiig group experieced 38 ruig related ijuries per 1000 hours of exposure. This differece i ruig related ijuries betwee the two groups was ot statistically sigificatly differet. The ivestigators cocluded that there is o effect of a graded 10% rule traiig program for ovice ruers A frequetly cited pricipal is the 10% rule, i that ruers should ot icrease activity more tha 10% per week i terms of distace ru, itesity of ruig, weight lifted, ad time ru. o the umber of ruer related ijuries compared to a stadard traiig program. The authors cocluded preparig to participate i a 4 mile ru it does ot matter how you get there (either fast or slow) the risk of sustaiig a ruig related ijury is the same. The coclusios of this ivestigatio challege a commoly held belief that ruig ijuries are caused by ruig too much, too fast, too soo. Careful review of the actual data raises questio regardig the coclusios of the ivestigators. Usig the data reported by the ivestigators the 10% group walk/ra 894 miutes over a 13 week period ad the stadard group walk/ra 574 miutes over a 8 week period. I order to accout for the differece i total time walk/ru betwee the two groups, they ormalized the data to the umber of ijuries per 1000 hours of exercise. However, whe you look at the data of time participats walk/ra, ad actually calculate the rate of progressio of the time walk/ra from oe week to the ext week both groups progressed at a rate of 10% per week. The idepedet variable i the experimet was actually ot differet betwee the two groups. Both the cotrol group ad the experimetal group progressed the traiig load at a rate of 10% per week, oe group took 13 weeks ad oe group took 8 weeks. There two uique thigs about this study. It is the oly study which cocluded the 10% rule is uimportat i terms of prevetig ijury. Next, it is the first study

9 which used a rigorous prospective research desig. Previous studies, which used less rigorous retrospective research desig, came to the opposite coclusio that icreasig weekly mileage at a rate greater tha 10% per week icreases the risk of ijury. Bottom lie: If the week to week icrease i traiig load is 10% per week, there is o differece i the risk of ijury eve if you start at 8 weeks vs. 13 weeks prior to the evet This study eeds to be repeated ad there eeds to be greater differece i the idepedet variable of the rate of progressio of the traiig load betwee the two groups. The 10% rule may or may ot chage the risk of developig a ijury. If the 10% rule is ot a importat factor i prevetig repetitive use ijury, tha other factors may be more importat such as the maer i which you ru. by Damie Howell MS, PT, OCS With over 35 years of experiece, Damie Howell is Board Certified i Orthopedic Physical Therapy. He is the recipiet of the Virgiia Physical Therapy Associatio Award for Cliical Excellece ad the America Physical Therapy Associatio Award for State Legislative Leadership. Additioal iformatio is available at HOMETOWN WATERBOY - 2 mile ru/375 yd. swim/2 mile ru HOMETOWN WATERKID - 1/3 mile ru/50 yd. swim/1/3 mile ru LANDLOVERS 2 MILER & Kids Scramble - 1/3 mile ru Burkwood Swim & Racquet Club Saturday, Aug. 8th, 9:00 AM, 2009 Sposored by Hometow Realty, CraftMaster Homes, Ruer Bill s Sports, & NETBakAudit Prit applicatios available upo request, olie etry available at fc9b339b-5d96-4ef fc643255c79d The Waterboy ad Waterkid are the oly Aquathos (ru-swim-ru) i the Richmod area ad are desiged to provide a uique challege to those seekig more tha just a foot race. A experieced staff of multi-sport athletes will oversee the evet ad free group traiig sessios are available. Custom programs are also available upo request. Although the race is largely a family fu cotest, the course will challege you, especially i the August heat. Traditioally, the race has attracted a sigificat umber of first timers, but has also draw a few atioally raked athletes. The kid s evets are actio packed, fu to watch, ad provide a extremely positive cofidecebuildig eviromet. For additioal iformatio, cotact David Hart or davidthart58@aol.com. [ Miles ad Miutes July 2009 Volume 32/Number Six ] 7

10 [ Miles ad Miutes July 2009 Volume 32/Number Six ] 8 [ RACE REPORTS ] 2009 Stratford Hills 10K Suday morig, Jue 7, broke as a beautiful morig. Over 300 ruers came to challege the Stratford Hills 10K. I the ed, Bria Shelto was the first to coquer the course, fiishig i 35:13, almost a miute ahead of 2d place fiisher Marti Nagy (36:09). Gerrit Labuschage rouded out the top 3 i 36:24. Amada Luksetich straied to break 40 miutes i wiig the wome s title. Amada succeeded by clockig i at 39:54, which was 9th place overall. Maria Carreras (43:37) edged out Eilee Abbott by 6 secods for 2d place. Iterestigly the 2d ad 3rd place fiishers i each divisio are Master ruers. Alog with challegig the clock, these athletes are also challegig Father Time. Aother competitio took place durig the 10K, a race withi the race. This was the Athea Clydesdale competitio. O the Athea side, Midy Adamois was the wier, completig the course i 48:16. She was followed by Chevy Newell (56:08) ad Katie Cooke (1:01:40). Eric Gree led the Clydesdales with a time of 48:31. Kaa Sreedhar was 2d (49:08) followed closely by Joh Kig (49:12). The gatherig was larger tha usual due to this beig the 30th editio of this evet. The 1st year it was a 8 Miler. After the 1st year, the course was shorteed for safety reasos to the curret 10K distace. The gatherig was larger tha usual due to this beig the 30th editio of this evet. The Stratford Hills evet bega i The 1st year it was a 8 Miler. The course followed the same route as the 10K but wet across Cherokee Road to get the 8 mile distace. After the 1st year, the course was shorteed for safety reasos to the curret 10K distace. Origially, the race was held i August. May folks referred to it as the 3H race: hot, humid ad hilly. I the mid-1980 s the RRRC decided to have a pool party evet i August. Alog with that decisio, the Stratford Hills 10K was moved to Jue. Ad commets are still made about the 3Hs. The course has chaged little over the years, except for the fiish lie. The fiish was first located just iside the parkig lot ear the startig lie. With a 8AM Suday To celebrate the 30th year, free etry was offered to RRRC members who registered olie. Each etrat also received a techical hat commemoratig the RRRC 30th aiversary. morig start, there were o busiesses ope durig the race. However, sometime i the 1980 s, a bait shop opeed adjacet to the fiish lie. So as to ot iterfere with commerce, the registratio area ad fiish lie were moved to the locatio where the Positive Vibe Café ow resides. This also required a chage i the route through the shoppig ceter back to the fiish. A few years ago aother busiess opeig i the shoppig ceter led to aother fiish lie chage. The Paradise Dier opeed alog the existig route to the fiish lie. So as to miimize potetial collisios betwee ruers ad diers, the fiish lie was agai moved to its curret locatio. Over the years, Thom Suddeth ad his Road Ruer Ruig Store have provided great support to the evet. Thom has provided the great majority of radom prizes. Thom is also oe of the course record holders, claimig the Male Masters stadard of 32:43. James Colema (31:11), Ly MacDougall (35:25) ad Cecil Astrop (Female Masters 39:28) hold the other course records. As metioed, the field was larger tha ormal this year. To celebrate the 30th year, free etry was offered to RRRC members who registered olie. Each etrat also received a techical hat commemoratig the RRRC 30th aiversary. Addig to this year s evet were free post-race massages provided by Suzi Miles of Lilly Ifusio ad gait aalysis courtesy of Nike Ruig. Aother hit item this year was the cookies provided by Carytow 10K Race Director Ae Zieliski. It really is amazig how the little thigs excite us. Next year s 10K is scheduled for Suday, Jue 6, There will be a major price icrease as the etry fee for RRRC members will retur to the usual $5. The Stratford Hills 10K will remai a low cost, low frills (o t-shirts) evet. At least as log as the curret race director remais i place. by Mike Levis

11 Sa Diego or Bust As far as race crowds go, the Sa Diego supporters were i a class of their ow. The crowd eagerly provided fruit, cheers, high fives, ad my persoal favorite, icy pops. gloomiess disappoitig, we were perfectly satisfied with a cloudy 67 degree day. The Sa Diego course has little shade, so the clouds were a welcomed sight. We started off surrouded by may Elvis i the crowd (or is that Elvi?) ad a sea of purple Team i Traiig shirts. The race orgaizers did a tremedous job with water statios, medical aid, ad keepig the course clear. Our motto for the trip was Sa Diego or Bust! A ruig buddy ad I decided five weeks before the Sa Diego Maratho that it might be a fu thig to do for our birthdays. Although we were ot ijury-free or i the best shape, o May 30 we made our way to suy Califoria. To our pleasat surprise, Sa Diego is ot ubearably hot i Jue. I fact, the local sayig is May Gray, Jue Gloom. Although the tourists ad beach-goers may fid the The course cotaied far more hills tha I expected (are t they always flat ad fast?), but ot terrible. The slope of the road was a bit challegig. There were parts of the course that you could ot fid a flat part of road to ru o, which created some issues for our IT bads. Because the race eded o the Marie Corp base, we were greeted by armed Maries guardig the etrace to the base at mile Ad although I was t prepared to meet a attractive group of me bearig arms, they were a delightful sight oe the less. As far as race crowds go, the Sa Diego supporters were i a class of their ow. The crowd eagerly provided fruit, cheers, high fives, ad my persoal favorite, icy pops. Overall, it was a great experiece! Would I do agai? Probably. However, if you are cosiderig ruig Sa Diego, I would recommed the followig: (1) be ijury-free, (2) be i shape, ad (3) joi Team i Traiig. 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: by Julie Hoke [ Miles ad Miutes July 2009 Volume 32/Number Six ] milesadmiutes@gmail.com 9

12 [ RACE REPORTS ] Strollig Jim 40 Mile Ru A Persoal Ecouter with the Ultra Maratho [ Miles ad Miutes July 2009 Volume 32/Number Six ] 10 The first thig I leared about the Strollig Jim 40 Mile Ru is that it is ot 40 miles. It s 41.2 miles. The race is amed for a champio Walkig Horse amed Strollig Jim that was bor ad bred i a Teessee tow amed Wartrace which is where the race starts ad fiishes. Wartrace is a very small tow ad it remided me of somethig from the Old West. 100 people had siged up for this race. My group (Tom Grat ad Brya Clie) tried to get to Wartrace by 4pm so we could tag alog for the course tour but we did t make it i time. Evetually, we caught up to a small carava of cars takig the tour. The steep hills I saw durig the tour started to worry me! The forecast for race day was rai heavy rai. The Weather Chael showed large red radar images over the part of Teessee we were i. It was goig to be a wet day. The race director blew a coch shell to start the race but oly a few people heard it over the poudig rai storm. Most people were huddled uder a shelter i the middle of the tiy dowtow area. All of a sudde, everyoe started ruig. The first few hours were i the pourig rai. I was just absolutely soaked. Rai was poolig o the road ad there were some sectios where it was uavoidable to ru through 1 or 2 of stadig water. Evetually the water i my shoes caused my gel iserts to slide up the iside of my feet. I stopped twice to fix this problem. Tom ad I stayed together as much as we could. We talked with several other ruers as we passed them or they passed us. There was plety of coversatio to go aroud. We talked The first thig I leared about the Strollig Jim 40 Mile Ru is that it is ot 40 miles. It s 41.2 miles. The race is amed for a champio Walkig Horse amed Strollig Jim that was bor ad bred i a Teessee tow amed Wartrace which is where the race starts ad fiishes. to people from all over the place: Washigto, Alabama, Georgia, Teessee, Florida ad Caada. Soo, Tom startig ruig the dowhill sectios faster tha I could. Evetually, we drifted too far apart for regular coversatio. At mile 15, I had the first feeligs of trouble. I took a few breathers ad tried to hit the reset butto. I was able to catch back up to Tom here ad there. At the 19 mile mark, I chaged ito dry clothig ad socks/ shoes. Not beig able to maitai Tom s pace, I told him to just go o without me. It was t aythig persoal. Tom seemed to be just ruig alog with o problems. We were clearly havig two differet experieces. I was tirig a lot earlier tha expected ad I did t kow how to deal with it yet. I was a bit disappoited because I had doe several 50+ mile weeks ad felt ready for the race.

13 The rai evetually stopped ad brought brutal humidity. Sweat poured from my head. Water ad other stuff did t help much. It seemed like it took forever to clear the maratho mark. I measured my progress i icremets of five miutes. Ru four, walk oe, repeat. After a while, I started feelig better ad bega ruig agai. I made it to a sectio of the course called The Walls. The race director had spray paited a cruel welcome message o the pavemet. The walls cosisted of very steep rollig hills. Some felt like the first descet of a roller coaster ride! The views i the moutais were clear ad spectacular but it was hard to lift my head up. Brya was at the 50k mark with our mobile aid statio. I ate my last sadwich ad hoped thigs would get better. The evet tured ito a metal exercise ulike ay other maratho or log traiig ru I ve ever doe. As I foud out later, I had the physical ability to ru; I just could t covice my brai to do it. At the 36 mile mark, I received word from a race marshal that the course was beig detoured. Apparetly, a small river had flooded over a bridge ad the course was blocked. The marshal did t kow how much loger the course would be exteded. I did t like the ews. Brya drove the detour ad said it looked like a extra 1.5 miles. I got to the detour ad was told the road came out o the last straightaway of the course. I ra a while ad saw what appeared to be a stop sig ahead. I was close! I got to the top of the hill ad realized the stop sig was a red ewspaper box mouted o a mailbox. I m ot sure if I was halluciatig or if it was just wishful thikig. I evetually foud the stop sig. Paited arrows o the pavemet idicated the way to go. This was the last part of the course. I crested aother hill ad saw the flashig marquee sig that I remembered beig ear the Wartrace tow sig. Each ruer got to break their ow tape at the fiish lie. Fially, it was over! All the preparatio, all the weekly miles, all the weeked double log rus ad all the obsessig about the evet. The best thig I like about log distace ruig is how it blocks all other thoughts from my mid ad the oly thig that matters is what happes ext. It s a rare momet i life whe time hags i the balace as it did for me o May 2 whe I completed my first 40+ mile evet. I fiished i 8:46 ad Tom fiished i 8:33. Niety-three ruers started ad iety fiished. It was the hardest thig I ve ever doe. Not bad for a regular obody, ordiary middle of the pack ruer! by Dave Klisz [ Miles ad Miutes July 2009 Volume 32/Number Six ] 11

14 [ CLUB & RACE CALENDAR ] Date Race/Evet locatio Cotact/Web Address [ Miles ad Miutes July 2009 Volume 32/Number Six ] 12 [ SEPTEMBER ] [ AUGUST ] [ JULY ] 4 Sat 7:30 AM Kiwais Idepedece Day 5K Charlottesville, VA 4 Sat 8:00 AM Yorktow Idepedece Day 5K Yorktow, VA 4 Sat 9:00 AM Patriots 5K Walk/Ru Robious Ladig Park richmodruers.ig.com/evets 4 Sat 8:00 AM Reedville Firecracker 5K Ru/Walk Reedville, VA richmodruers.ig.com/evets 6 Mo 7:00 PM Cul-de-Sac 5K Series #1 Gle Alle, VA richmodruers.ig.com/evets 7 Tue 6:30 PM Trailzilla Race Series 4 Miler Hampto, VA 8 Wed 6:00 PM RRRC Board Meetig Sports Backers Stadium richmodruers.ig.com/evets 8 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 11 Sat 7:00 AM Gradfather Moutai Maratho Booe, NC 13 Mo 7:00 PM Cul-de-Sac 5K Series #2 Gle Alle, VA richmodruers.ig.com/evets 15 Wed 6:30 PM RRRC Ru & Social Savor, Richmod, VA richmodruers.ig.com/evets 15 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 18 Sat 8:00 AM Lucy Case Foudatio 5k Ru/Walk Sports Backers Stadium richmodruers.ig.com/evets 20 Mo 7:00 PM Cul-de-Sac 5K Series #3 Gle Alle, VA richmodruers.ig.com/evets 22 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 23 Thurs 6:30 PM Trailzilla Race Series 4 Miler Hampto, VA 23 Thurs 6:00 PM St. Joseph s Villa Blackjack 5K St. Joseph s Villa richmodruers.ig.com/evets 25 Sat 7:30 AM Dreadful 5K Richmod, VA richmodruers.ig.com/evets 25 Sat 8:30 AM Trailzilla Race Series 6 Miler Hampto, VA 25 Sat 7:30 AM Poy Pasture 5K Poy Pasture Park richmodruers.ig.com/evets 29 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 1 Sat 8:00AM Virgiia Physicias Isbrook 5k Gle Alle, VA richmodruers.ig.com/evets 1 Sat 8:30AM Coast Guard 5k Yorktow, VA katherie.b.log@uscg.mil 5 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 8 Sat 9:00 AM Hometow Waterboy Burkwood Swim & Racquet richmodruers.ig.com/evets 9 Su 7:00 AM Pik Power Triathlo Richmod, VA 12 Wed 5:00 PM RRRC Board Meetig Sports Backers Stadium richmodruers.ig.com/evets 12 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 13 Thur 7:00 PM Moolight 4 Miler Gle Alle, Virgiia richmodruers.ig.com/evets 19 Wed 6:00 PM RRRC Ru & Social Savor, Richmod, VA richmodruers.ig.com/evets 19 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 22 Sat 7:00 AM XTERRA Dillo Lake 15K/30K Goochlad, VA richmodruers.ig.com/evets 22 Sat 8:00 AM Smart Smiles 5k Newport News, VA lmilbur@bagclub.com 22 Sat 8:00 AM 6th Aual Movi ad Groovi 5K Ru/Walk Dorey Park richmodruers.ig.com/evets 22 Sat 8:00 AM Hericus Dauber Dash 5 Miler Chester, VA 26 Wed 6:00 PM Summer Track Series Sports Backers Stadium richmodruers.ig.com/evets 29 Sat 7:30 AM Patrick Hery Half Maratho ashlad, VA richmodruers.ig.com/evets 5 Sat 8:00 AM Powhata Village Ru 5k Powhata, VA richmodruers.ig.com/evets 9 Wed 6:00 PM RRRC Mothly Meetig Sports Backers Stadium richmodruers.ig.com/evets 12 Sat 9:00 AM 3rd Aual Ru for Robbie Leesburg, VA 13 Su 8:00 AM Xterra Trail Tromp II Ashlad, VA 13 Su 8:00 AM Midlo Blaze 5k Midlothia, VA richmodruers.ig.com/evets 16 Wed 5:30PM RRRC Ru & Social Savor, Richmod, VA richmodruers.ig.com/evets 19 Sat 8:00 AM Tiger Trot 5k Ashlad, VA richmodruers.ig.com/evets 19 Sat 8:00 AM Virgiia Naturally 5k Poy Pasture richmodruers.ig.com/evets 19 Sat 8:00 AM CNU/Oyster Poit 5k Newport News, VA 20 Su 8:00 AM Sadma Triathlo Virgiia Beach, VA 25 Fri 5:30PM Maymot X-Coutry Festival & 5k Maymot Park 26 Sat 7:00 AM Maymot X-Coutry Festival & Half Maratho Maymot Park 26 Sat 7:30 AM Mulberry Islad Half Maratho & 5k Ft. Eustis, VA 27 Su 8:00 AM Naylor s Beach Triathlo Warsaw, VA 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.

15 THE FINAL TEN Achorage for Alaska [ RACE REPORTS ] very harsh up here. We got hot, but ot for log. After the rocks about mile 14, we tured oto hard-packed dirt which was welcome relief, but also spectacular sceery. We crossed over several streams o wooded bridges. I just ca t do justice to how beautiful it was. At mile 15, we got back oto a paved road for a few miles ad it was aroud mile 20 that we fially saw our family. This was really fuy because Patty had just metioed how she could t believe she was t gettig ay attetio from her husbad. We tured oto a paved path whe we saw our group who had just arrived at that spot 60 secods before we did! They got some great pictures of us! Saturday, Jue 20, 2009 My sister ad I fiished the Mayor Midight Maratho yesterday! I still have o idea what the Mayor or Midight have to do with this race sice it starts at 8 AM ad o official is ivolved, but ayway, we had the best day ever!! This is without a doubt the most beautiful race course I have ever ru o, ad the weather was perfect. We got bussed out to the start ad were able to hag out i the high school to keep warm. We talked to may teams from TNT - this is a very popular race ad I would say that 60% of the field had o those distictive purple siglets. The coaches were amazig as they helped us as well as the TNTers. The race started i the parkig lot of the school right o time. It was a little misty, but the temperatures were i the 50 s. The first two miles were o pavemet, ad the tured oto the Coastal Trail which ra for six miles o pavemet which was parallel to the highway. While we were i this sectio, we passed a golf course where we saw a small bear at the far ed of the drivig rage. This tured out to be oe of the highlights - how may times ca you say you saw a bear i a race? Shortly after the bear, we tured ito the military reservatio where the terrai chaged to a ewly grated rocky (big ad small rocks) for ie miles. While the footig was hard, ad slowed us dow, the sceery was so spectacular. We were i the woods most of the time here ad saw a array of wild flowers. We were mostly i the shade but some parts were i direct sulight which is After we saw them, Patty started to have some trouble, so we slowed dow. This allowed us to ejoy the beauty of this sectio which was mostly wooded with lakes, fields, ad the UAA campus, but the best part ever was right at the ed whe we crossed over a lake ad we had a view of the majestic moutai rage which were reflected i the water of the lake. It was just breathtakig! We had a short hill to climb just before the fiish o the high school track. We saw our family ad felt like celebrities with all their cameras sappig. It was really great to be able to share this with them. O the trip, we spet a awesome week explorig the souther part of Alaska. We wet to Seward which is o the Price Edward Soud side, hiked to glaciers, wet o a harbor cruise to see all kids of critters, o a hike to the Russia River where we saw salmo swimmig upstream (which was the best day ever), drove to Homer where a cousi lives where we hiked to aother glacier ad alog the way came upo a black bear, ad o ad o ad o. We saw oe spectacular view after aother. It was well worth the time ad effort. Alaska is celebratig its 50th year of statehood so there was lots of evets ad stuff to buy to commemorate the occasio. We loved every miute. So, for the record, this was state 42, fiish 56 with the ext adveture ot happeig util Labor Day weeked i Albuquerque. by Fra Gilday [ Miles ad Miutes July 2009 Volume 32/Number Six ] 13

16 [ Miles ad Miutes July 2009 Volume 32/Number Six ] 14 [ RACE REPORTS ] Aatomy of a Race So the gracious ad charmig Race Director Michael George yells out quickly: Ready Set Go! Kowig the temp is relatively low toight (high 80 s), I take off really fast pushig hard. I see people aroud me ormally i the top of their age group. I kow I must be goig fast to be aroud these people. Not just for the first block either amazig to me, I keep them i sight through the first mile. I kow I ca t sustai this for the whole 3.1 miles, but I ca do it right ow ad that s all I eed. Mile 1 marker approachig ready to touch the watch but do t look, keep pushig o! Do t look do t look oe mile dow: I look at the time ayway. WOW is all I ca say! Keep it up, O Mile Two ow, still feelig good, still pushig, but slowig somewhat. Cul-de-sac umber three ad we re out of it. Slow to catch my breath let the HR come dow a bit. But do t slow too much. Givig up some time, droppig some positios, but it s a persoal goal ad I m still o a good pace. Water stop approachig. I am NOT goig to stop must keep ruig! Do t stop! Okay, a few secods walkig wo t hurt the pace too bad. I spill most of the water, oly gettig about 2 ouces dow I mostly sped the time catchig my breath for about 30 secods. My frieds take advatage ad put me dow for good. Oh well it s a persoal goal ad I still feel good, basically. Halfway doe ow, walkig is over; jog easy back ito the ru. The I am back o pace ot as fast as Mile Oe, but ot bad. Two Mile Mark approachig I thik I ca make it just HOLD IT HERE! Droopig a little, fatigue settig i body screamig to walk most people are doe passig me, but a few more still do, I m determied ot to let them get too far away. Last mile ow I kow this course, I tell myself I love it, I did it before, I kow the turs, so it s almost over! Easier to maitai the base pace ow, but it s drooped a wee bit more. Fial tur here I kow the distace: this curve, the the pool, dow to the lake ad uphill to fiish Mile Three! At the lake, I pull out all the stops o more stayig at sustaiig pace, push it because it s almost over! Push a kick out just a while more with uder a half-mile to go. Someoe behid me had bee tryig to pass, but I do t have the eergy to tur my head to see who. I hear groas as they fall to my kick. I have o idea who that is. Top of the hill at the school parkig lot quarter mile ow kick a little more YOU CAN DO IT! The pai is killig me, but it is almost over AND LOOKIE I m catchig some people! The sayig is Reel them i. That s a boost for sure. Kowig the ed is very ear I hold the kick ad maybe a little more util the ed ad that last wicked curve passig two more folks o the outside. Seeig the clock aother WOW! I ca t believe what I ve just doe! It s a ew PR! I LOVE this race! Thaks for ruig alogside me for a while. These are my thoughts how about yours? Let me kow at lee9w@ earthlik.et. Ru your race hard! Push yourself! After all, that is really your oly oppoet. Hopefully I will see you there! by Lee White

17 [ MERCHANT DISCOUNTS ] Check out these merchat discouts for club members. 10% Discout o merchadise Midlothia Tpk., Midlothia % 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 % Discout o persoal coachig rate. Deis LaMoutai % Discout o services Hugueot Rd., Suite 103, Midlothia Acupucture Ceter of Richmod 10% 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. Charlottesville Ruig Compay 110 Old Presto Ave., Charlottesville (434) % Discout o merchadise. 9 Elliewood Ave., Charlottesville (434) PITAIYO (Fusio of Pilates, Tai Chi ad Yoga) RRRC member rate $12/class ad 10% product discout. More iformatio available at 10% Discout o merchadise. 445 Ridge Rd., Richmod % Discout o merchadise Lauderdale Rd., Short Pump , Ext. 4 [ Miles ad Miutes July 2009 Volume 32/Number Six ] 15

18 [ GROUP RUNS ] [ Miles ad Miutes July 2009 Volume 32/Number Six ] Modays Suday Park, Bradermill, 6:00a.m., 6-8 miles. Meet at Bradermill Church Parkig lot. Cotact Toshia at toshia.curfiss@gmail.com. Tuesdays Robious Sports & Fitess Ceter, 6:00 p.m. Speed work. Cotact Thom Suddeth at RuerBill s Sports Midlothia, 7:00 p.m., cotact Bill Lis at Moumet Aveue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Cotact Toy Basch at or via at awbasch@kaufca.com. Wedesdays 4605 Moumet Aveue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Cotact Toy Basch at Ashlad Grub Kitty Group, Food Lio parkig lot, 5:30 or 6:00 a.m. depedig o mileage (6-10 miles). Pace is 8:30-10:00. Cotact Michelle Qui & Kirk Jeter at chellequi@comcast.et ad jeters5@comcast.et. Suday Park, Bradermill, 6:00a.m., 6-8 miles. Meet at Bradermill Church Parkig lot. Cotact Toshia at toshia.curfiss@gmail.com. Thursdays 4605 Moumet Aveue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Cotact Toy Basch at ACAC Fitess. 5:45 a.m., Robious ad Hugueot Rds. 8 miles at 7:30 pace. Cotact Ed Carmies at Museum of Fie Arts, 5:30 p.m. 8 miles at 8:00 pace. Cotact Gary Hear at Sports Tuckahoe Shoppig, 6:00 p.m., 4-6 miles. All levels welcome. Cotact Jeifer at RuerBill s Sports Midlothia, 7:00 p.m. Cotact Bill Lis at Saturdays RuerBills Sports Midlothia, 8:00 a.m. Pace ad distace deped o group. Cotact Bill Lis at Byrd Park 7:30 a.m. at the Vita Course water foutai. Begiers/recreatioals (3-5 miles) cotact meace at teamwoo@gmail.com, itermediates (5-7 miles) cotact fat kid at irofocus@comcast.et, ad advaced/ race prep ( :00 a.m.) cotact 2.0 at mjlaverty@verizo.et. Uiversity of Richmod, 7:00 a.m. Pace is 7:30 to 8:30. Meet at the track ext to the gym. Group leaves promptly at 7:00 am. Cotact Michael Kerer at ACAC Fitess Ceter, Robious Rd. (meetig across from teis courts). 7:30 a.m. Begiers/ recreatioal (3-5 miles) at 10:00-12:00 pace. Cotact Bob Alle at boballe@mail.com or Sudays Mary Mumford School, 6:30 a.m. Betwe Cary ad Grove o Commowealth. Log rus miles at 8:00 pace. Cotact Ed Carmies Byrd Park 7:30 a.m. at the Vita Course water foutai miles. Cotact Mike Laverty at smylly@earthlik.et. Shady Grove YMCA, 7:15 am. 7-9 mi pace. Cotact Greg at or via KN293@aol.com. C H E C K W I T H G R O U P L E A D E R S B E F O R E YO U R U N! 16

19 [ Stratford Hills 10k ] Jue 7, 2009 Ed Butterworth Awards ceremoy Stratford Hills 10k Jamie Ficor Myro Kemp ad Steve Lerer Photos courtesy of Mike Laverty Gary Hear

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 23226

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