Volunteers: the engine that makes races run. Interviews Race Calendars Group Runs

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1 Publicatio of the Richmod Road Ruers Club May 2009 Volume 32, Issue 4 Voluteers: the egie that makes races ru Iterviews Race Caledars Group Rus

2 Text RIVERROCK to * for updates o specials ad more! *std msg rates apply MAY at Brow s Islad FREE TO THE PUBLIC - Opeig Cocert by Rusted Root - Music All Weeked Log - Dog Big Air Competitio - Freestyle Bike Competitio - Iteractive Village - Mud Ru - James River Scramble 10k Trail Ru - Urba Assault Moutai Bike Race - Kayakig - Rowig Regatta Featurig: Evet Sposors: Do t miss the first aual celebratio of Richmod s active river life! Domiio Riverrock uites the commuity through a uique mix of sports, music ad fu, set agaist the backdrop of Richmod s dowtow riverfrot. It s sure to make a splash as Richmod s premier river evet. Visit for complete details o all sports, music ad etertaimet! Evet Parters:

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 3 Voluteers 4 No Ruig Required: Voluteers are Vital 6 Health & Welless: Overuse Ijuries 7 Health & Welless: Ruig ad Breast Cacer 8 Health & Welless: Ruig ad Prostate Cacer 9 Race Reports: Filthy 5k 10 Race Reports: Marathoig i Malta 12 Race Reports: The Bosto Maratho 14 Club & Race Caledar 15 Merchat Discouts 16 Group Rus Voluteers [ EDITOR S LETTER ] I was goig to Photoshop the cover photo ad chage the year to 2020 o Michael s t-shirt. It seems like Michael George has bee at the startig ad/or fiish lie of almost every evet I have ever ru i tow over the last 10 years, ad I fully expect him to be there for the ext 15 years. While he is always bellowig at the startig lies, his wife Marcy will always be foud somewhere as well, cotributig her time to make a evet ru smoothly ad to ehace the experiece of all participats. Voluteers are the egie that makes races ru. If you ru Carytow this moth, take the time to otice the army of voluteers that will be at every tur. Thak them, ad pecil a race ito your caledar sometime over the rest of the ruig seaso where you ca step i their shoes. It s a fu way to sped a morig, ad it s aother way you ca give back to your club. I ra ad biked, maybe plodded, through the Natioal Duathlo Champioships this past weeked. I showed up ot expectig to see ay of the usual crowd, for it was t a club evet, ad there were hudreds of competitors from all over the Uited States with bikes that were worth way more tha my car. Really, there had to be three or four millio dollars worth of bikes out there. But there was Michael George out at the starig lie. You did t have to be very close to hear Get out of the Road! LOOK before you cross. Bikes comig up the ROAD!!! ad kow it was Michael. Further, I saw Doris Morga, Jeff Luke ad Sea Cusack i trasitio, Ro Gammo i post-race food, ad Marcy George hadig out timig splits at the fiish lie, ad o ad o. It was very gratifyig to see such corerstoes of the club step up to support a multi-sport evet i tow, ad i doig so help preset Richmod i a positive light to so may out of tow athletes ad their families. What a great orgaizatio we have! Over the ext several moth s, we will be highlightig members who give their time so graciously so that others ca participate ad ejoy our evets. If you have ay suggestios o members you would like to spotlight, pass them alog! Ru happy, be curious, ad remember, hills are your fried! Joe Zieliski Editor [ Miles ad Miutes May 2009 Volume 32/Number Four ] 1

4 2 [ Miles ad Miutes May 2009 Volume 32/Number Four ] [ PRESIDENT S MESSAGE ] a Club for all Ruers Over the last moth, I have bee fortuate to go to two great races. First is our ow local Ukrop s Moumet Aveue 10k. The secod was the Bosto Maratho. These two races are uique i their ow way, but together they show what our sport is ad ca be. The 10k is a great evet that ecompasses ruers ad walkers of all levels. It is a commuity celebratio that appeals to ayoe ad everyoe, from the elites that are racig for moey to the people who come out ad do their oe race a year. It is a fu day with lots of bads, people ad participats of all levels. these two races show what our sport ca be. if you are a die hard ruer ad wat to achieve the ultimate for a ruer, you ca trai ad try ad get to the Bosto Maratho. Or if you are just someoe who happes to like to ru a little ad be out there o the streets with your frieds, you ca do the 10k. The Bosto Maratho is a race. I order to ru the race, you have to ru a prior maratho i a qualifyig time a fairly quick time at that. It is all about ruig ad, i most cases, about ruig fast. No bads (or at least o orgaized bads). No costumes (ok, maybe a few crazys but with 25,000 ruers you will always get a few). So, to me, these two races show what our sport ca be. If you are a die hard ruer ad wat to achieve the ultimate for a ruer, you ca trai ad try ad get to the Bosto Maratho. Or if you are just someoe who happes to like to ru a little ad be out there o the streets with your frieds, you ca do the 10k. Why do I talk about these races? Because I thik this is what I wat the club to be. I wat it to be a place where the fastest ruers i tow feel comfortable beig a member, ruig i our evets ad workig out with our traiig groups. Further, I wat it to be a place that the ew or casual ruer feels comfortable, where a ovice ca fid like mided ruers, ad ca ask questios of more experieced ruers ad get good solid aswers. Our club ca ad should provide iformatio, services ad races that appeal to all ruers. We sped a lot of time talkig about people who ru marathos ad ultras. They show up o the message board ad i articles i this publicatio. Eve though I am guilty I do the marathos, I hope the leaders of our club realize that most of our readers may ot be marathoers. That is why our race schedule is mostly shorter evets. I hope you feel that the club is iclusive, ad we provide you with a ruig ad social etwork that fulfills your eeds. See you o the roads. Do Garber Presidet If you have questios or commets, please feel free to cotact Do Garber at dorus@comcast.et. Joi us for the ext RRRC Ru ad social! Wedesday, May 20th at (iside the Corrugated Box Buildig, 207 West 7th Street, SAVOR) Optioal ru at 5:30 Food ad driks at 6:00

5 Patrick Hery Half Maratho traiig team May 16-August 29 The Patrick Hery Half Maratho Traiig Team kicks off o May 16. Have you ever thought about ruig a half maratho but were ot sure how to trai for it? Are you tired of traiig aloe? Need some motivatio to get through those summer log rus? Look o further. The RRRC ad the YMCA are teamig up agai to offer a quality traiig experiece. This team is desiged for ovice ad itermediate ruers who are makig a first attempt at the distace or who are lookig for a shared traiig experiece. Novice ruers should be able to ru three miles ad should be loggig at least 10 miles per week. Your ruig pace should be o more tha 13 miutes/mile. Itermediate ruers should be able to ru five miles ad be loggig at least 15 miles per week. Weeked traiig will take place from three locatios: southside at Poy Pasture Park, i Ashlad at the Patrick Hery YMCA ad i the west ed at the Joh Rolfe YMCA. You ca choose to trai at ay of the locatios. You will be divided ito groups based o your ability, ad coaches will match you with ruers with the same goals ad skills. Whe you sig up for the team, you get: A 15-week traiig program that icludes a detailed writte schedule, weekly preplaed routes for log rus ad guidace from experieced coaches; [ VOLUNTEERS ] Hugueot Park 3 Miler RRRC Club Race Voluteers March 1, 2009 Midlothia, VA Race Director Thom Suddeth Sabria Adams, Stephe Brow, Mara George, Marcy George, Michael George, Mike Laverty, Susie Laverty, Bill Webb, Robert Woo, Ae Zieliski spca dog Jog & 5k RRRC Fiish lie Voluteers March 21, 2009 Richmod, VA Stephe Brow, Ed Carmies, Kare Carmies, Joh Christmas, Marcy George, Michael George, Mark Guzzi, Tim Heath, Max Lewis, Mike Laverty, Susie Laverty, Steve Lerer, Bill Webb, Robert Woo, Ae Zieliski [ CLUB NEWS ] Orgaized weekly group rus o Saturday morigs from Poy Pasture, the Joh Rolfe YMCA ad the Patrick Hery YMCA with fully stocked water stops ad SAG support; Ruig cliics o utritio, ijury prevetio ad other topics; A team social; A team t-shirt ad techical racig siglet; Ad etry ito the Patrick Hery Half Maratho o August 29 ($45 value). The fee for the traiig team is $85 for RRRC ad YMCA members ad $95 for o-members, ad is limited to 150 participats. For more iformatio, go to scholarship Program deadlie The Richmod Road Ruers Club has established a scholarship program for metro Richmod-area high school seiors ivolved i ruig or related activities. RRRC is a o-profit orgaizatio dedicated to promotig ruig for positive physical ad metal health beefits. This year the RRRC will award two (2) $1,000 scholarships to studets who have ad will represet the beeficial aspects of ruig as a healthy lifestyle. Each RRRC scholarship will be a oe-year, o-reewable award of $1,000. Scholarship rules ad a applicatio are posted o our website at All applicatios ad documetatio must be received o or before midight, May 25, 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. ukrop s Moumet aveue 10k expo RRRC Booth Voluteers March 26-27, 2009 Richmod, VA Ed Carmies, Joh Cassilly, Karl Cover, Walter Creshaw, Sea Cusack, Scott Dillard, Micah Gat, Do Garber, Mark Guzzi, Ed Kelleher, Emily Kelleher, Mariaa Islee, Nacy Jakubec, Trey McFerre, Maryli Metzler, Patty Morris, Mike Muldowey, Chevy Newell, Ae Zieliski ashlad Rail Road 10k RRRC Fiish lie Voluteers April 4, 2009 Ashlad, VA Joh Christmas, Jaso Dowdy, Daw Eberhard, Jamie Ficor, Mike Gallogly, Tim Heath, Mariaa Islee, Nacy Jakubec, Barry Kreisa, Jeff Luke, Bill Webb, Thomas Woods, Charlotte Wright [ Miles ad Miutes May 2009 Volume 32/Number Four ] 3

6 o Ruig Required: Voluteers are Vital by Je Fox [ Miles ad Miutes May 2009 Volume 32/Number Four ] 4 if you ra i this year s Ukrop s Moumet Aveue 10k, you most likely spet some time thikig about the race. You thought about your traiig, what to eat o race day morig, how to get to the start o time, where you would see your frieds ad family o the course, ad your goal time for the race. But how may of you have give much thought to aother key aspect of these races the voluteers? While Richmod athletes are creatig memorable momets ad smashig previous PR s, behid the scees there are a staggerig umber of voluteers that are doatig their time ad talets to help make race day a success. Merideth Watso, coordiator of the course marshals for the Moumet Aveue 10k, is oe such voluteer. For the past 10 years, Merideth has bee i charge of directig those idividuals ledig their time, eergy ad talets to act as course marshals for the Moumet Aveue 10k. Havig bee ivolved with the race sice its iceptio i 1999, she has see the race grow to its curret size of almost 35,000 participats. Her job is to direct the voluteers that serve as marshals who are charged with aidig ad protectig the ruers ad walkers o the course. Though she is ot a ruer herself, Merideth has a woderful time servig o the race committee ad helpig with the 10k. Like may of the other members of the race committee, she has a day job where she works as a Facilities, Procuremet & Logistics maager for Apex Systems a techical placemet firm. She describes her work with the 10K as a lot of fu ad otes that Ruers ad walkers have got to be the most appreciative body of people. I look forward to it each year. Her job begis i Jauary whe she begis to seriously focus o recruitig course marshals. She advertises o the RRRC While Richmod athletes are creatig memorable momets ad smashig previous PR s, behid the scees there are a staggerig umber of voluteers that are doatig their time ad talets to help make race day a success. website, puts up posters at her work, ad reaches out to frieds ad eighbors. Ruig experiece is defiitely ot required if you have a pulse, Merideth wats to get you out there! A course marshal s first ad foremost resposibility is to aid ad protect the ruers ad walkers o the course. They are tasked with keepig their eyes ad ears traied o the ruers ad walkers that go by so that they ca quickly react

7 whe they see a ruer i trouble. The voluteers arrive at 7am o race day where they are give credetials, bright yellow course marshal t-shirts, ad cowbells to cheer o all of the athletes. Merideth also gives each marshal plety of iformatio about race day. We try to make it a real team effort ad we like to get them egaged i what s goig o. She distributes maps ad makes sure that each voluteer kows what mile marker they are ear ad where the portapotties are located allowig them to ot oly assist the participats, but become ambassadors to the spectators that are watchig the evet as well. Oce Merideth fills them i o logistics, the marshals are divided ito pairs ad assiged to oe of five captais who help coordiate each area o the course. By 7:30am, the group of marshals is headed to the kids race where they will lie the course to watch ad support the youg ruers. Oce the kids race is over, the marshals head to their spots o the 10k course ad their job begis. Keepig their eyes ad ears peeled, marshals look for aythig that may get i the way of ruers spectators that have edged too far out i the street, course decoratios or sigs that have falle ad clear the way for the ruers to come through. The marshals are also o the lookout for ruers who are strugglig. With thousads of ruers streamig by, gettig medical aid to someoe o the course ca be a challege. Marshals are placed i pairs so that oe voluteer ca stay with the idividual while the other oe flags dow the medical team for assistace. Merideth commets that this year, Oe of my marshals watched a ruer go off the course, go betwee two houses ad the collapse a marshal stayed with him while their parter was able to flag dow the medical team. Havig eough voluteers to help distressed ruers is oe of the mai reasos that she works so hard to recruit marshals for race day I those areas I really ca t be shorthaded o the iboud side of the course it s extremely importat. While Merideth ecourages ruers ad o-ruers alike to voluteer, she commets that we fid that ruers make very good marshals. They ca tell the differece betwee someoe who is just tired ad someoe who is i trouble. May of her marshals are ruers who are ijured or who are ruig other sprig races where the 10k does t fall i lie with their traiig schedule. But regardless of their backgroud, Merideth is coviced that comig out to voluteer just oce will have folks hooked People eed to just try it. No oe will try to tur them ito ruers. If you come out ad you help, people will be so thakful to have someoe out there that will help them. The ruers kow that you are ot gettig paid ad they are so appreciative. As a voluteer, you have a woderful opportuity to cheer o your frieds ad family who are ruig or walkig the race. May of Merideth s favorite momets ivolve seeig frieds ad coworkers as they ru by. I her words, the best part about voluteerig is experiecig the sese of commuity i Richmod o race day. She explais, I have people that I kow could ru the 10k i 40 miutes but they ve opted to ru it with oe of their kids or eighbors. Ad it s just such a cool sese of commuity. Some people People eed to just try it. o oe will try to tur them ito ruers. if you come out ad you help, people will be so thakful to have someoe out there that will help them. the ruers kow that you are ot gettig paid ad they are so appreciative. have the idea that ruers thik of themselves as elitists or they are better somehow because they are out there ruig. But they are by ad large the most dow-to-earth people I kow - ad they are a lot of fu to be aroud! Ad if you ca do somethig to support that, I thik that s fatastic. Aother highlight of her voluteer work is watchig firsttime course marshals witess the thousads of ruers that flood the course of the Moumet Aveue 10k. I like beig at Broad ad Lombardy at the begiig of the race i particular if there are ew marshals out there. A lot of the time the people that voluteer are ot ruers they ve bee recruited to come out. There is a certai soud to the feet poudig dow Broad Street ad it s amazig to see the mass of humaity comig at them. It s oe thig to tell them the umbers, but to see it i actio is fatastic. I additio to her work with the 10k, this summer Merideth got ivolved i helpig the Sportsbackers Maratho Traiig Team whe she offered to assist her daughter, Charlotte McKee, i ruig the SAG (Support ad Gear) cotiued o page 8 [ Miles ad Miutes May 2009 Volume 32/Number Four ] 5

8 [ Miles ad Miutes May 2009 Volume 32/Number Four ] 6 [ HEALTH & WELLNESS ] Overuse ijuries due to Movemet Faults A commo assumptio is that faulty movemet or mechaics of ruig ca cotribute to the developmet of repetitive use ijury. For example, takig too log of a stride ca cotribute to the developmet of shi pai. Ruig with excessive proatio has bee associated with the developmet of heel pai, achilles tedoitis, or kee pai, ad ruig with oe kee deviatig towards the mid-lie of the body (kee kockig) ca cotribute to the developmet of kee pai, hip pai, ad foot pai. The questio is: What is causig the faulty form? It could be the uderlyig structure/aatomy has limitatios, weakess, or impairmet, or it could be the idividual has ot leared the proper ruig form. This is comparable to the chicke or egg allegory. Is it the faulty structure causig the faulty movemet or is the faulty movemet causig the faulty structure? Despite the fact that the aswer to which came first, the chicke or the egg, is rarely aswered the questio still eeds to be asked. Of course it could be both the uderlyig structure/aatomy has limitatios or weakess, ad the idividual has ot leared proper form. Assumig that ruig with faulty form ca cotribute to the developmet of a repetitive use ijury, it should be possible to idetify a faulty movemet patter, which is likely to cotribute to the developmet of a specific type of ijury. Coversely, give a specific type of ijury, it should be possible to ame a particular type of movemet fault whe ruig which cotributed to the developmet of that particular ijury. For example, if a ruer has platar fasciitis (pai o the bottom of the heel), I would expect to see too log a stride ad the athlete to strike the groud with the heel first. The rearfoot may proate too much or too log. There may be excessive exteral rotatio of the leg (out toeig), or there may be prologed cotact of the foot o the groud (delayed heel off). Further, the thigh may iterally rotate excessively or the kee may deviate to the mid-lie of the body too much (kee kock). The first two movemet faults listed above occur primarily because of faulty techique ad ca be corrected with coachig ad cosciously modifyig ruig form. The remaiig factors could be occurrig because of uderlyig aatomical faults, limitatios, or weakess ad may require if you are curretly workig with a healthcare professioal to alleviate a repetitive use ijury, ask if there are specific movemet faults which might be correlated with the developmet of my ijury? ask, ca i chage the way i ru or walk to help alleviate the ijury? do you thik the movemet faults i exhibit whe ruig occur because structural fault or weakess or because i have faulty techique? a i-depth orthopedic examiatio ad possibly specific remedial exercises, orthotic devices or braces. This process of idetifyig a ijury ad listig the expected movemet faults has bee doe for ijuries icludig: pai o the ball of the foot, heel pai, shi splits, peroeal tedoosis, achillies tedoosis; IT bad sydrome; kee pai; hip/groi pai; ad buttock pai (piriformis sydrome). If you are curretly workig with a healthcare professioal to alleviate a repetitive use ijury, ask if there are specific movemet faults which might be correlated with the developmet of my ijury? Ask, ca I chage the way I ru or walk to help alleviate the ijury? Do you thik the movemet faults I exhibit whe ruig occur because structural fault or weakess or because I have faulty techique? by Damie Howell MS, PT, OOCS 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

9 Ruig ad Breast Cacer [ HEALTH & WELLNESS ] Do you kow if you are especially at risk for breast cacer? Talk to your doctor. He or she ca help you uderstad your risk for cacer, especially if other members of your family have a history of cacer. Depedig o your age ad your risk factors, your doctor may begi screeig you for certai types of cacer. Screeig meas lookig for cacer before it causes symptoms. Doctors recommed that people who are at high risk or have a family history of ay kid of cacer be screeed regularly. The importace of early screeig Oe ca have may risk factors ad NOT develop breast cacer. Oe ca also have o kow risk factors ad still HAVE breast cacer. This poits out the strategic importace of cacer screeig through routie mammograms. To help fid breast cacer early, your doctor will probably perform a cliical breast exam oce every three years util you re 40 years old. All wome over 40 should have a mammogram (a X-ray of your breasts) every 1-2 years with or without a cliical breast exam. If you are at high risk for breast cacer, your doctor may wat you to have mammograms more ofte or start havig them sooer. I my ow case, after years i the 1970 s of a umber of lumpectomy breast biopsies due to suspicious lumps, I was evetually diagosed with fibrocystic breast disease, which may cause lumps that appear like cacer i a physical exam but actually are ot. Fast forward to the 80 s ad 90 s ad some eedle biopsies ad ultrasoud imagig for me followig mammograms but always beig lumps. Cosequetly, I was completely take by surprise whe i August of 2008, at age 72, I was diagosed with Stage I ivasive, estroge-resposive breast cacer. The key good ews was that the cacer was Stage 1, meaig small ad cotaied. Durig my partial mastectomy, a setiel lymph ode was removed just to be certai that the auxiliary lymph odes were ot affected. To everyoe s surprise, there was a small metastasis of cacer, meaig that the cacer had begu to spread, ad 13 more lymph odes were removed. This experiece demostrates the crucial importace of early detectio ad how importat to keep o testig eve if you have bee cacer-free for may years! If I had ot scheduled that routie aual mammogram, the cacer could have spread eve further. let s challege ourselves to lose some extra pouds, icrease our physical activity, make healthy food choices, ad look for ways to make our eviromets healthier places to live, work, ad ru. A few observatios for the female ruer with breast cacer: 1) Radiatio treatmet to the chest may cause swallowig problems, cough, or shortess of breath. 2) If you get radiatio therapy after surgery such as a lumpectomy or mastectomy for breast cacer, try to go without wearig a bra wheever you ca. A bra ca be a irritat ad slow your healig after surgery. Ruig braless may be paiful, so it may be best to wait util treatmet is over to resume ruig. The joggig effect is ot comfortable after breast surgery. Limitig aerobic exercise to fast walkig may be a good idea! 3) If cacer begis as breast cacer ad metastasizes i other parts of the body, it is still cosidered breast cacer. Put a stop to breast cacer, ad may other types of cacer that affect wome may also be preveted. The bottom lie is that it is estimated that oe third of all cacer deaths are related to diet ad activity! I would add to this list attitudial factors (how positively pro-active about prevetio ad survival are you?) ad carciogeic toxis to which we are habitually exposed. Let s challege ourselves to lose some extra pouds, icrease our physical activity, make healthy food choices, ad look for ways to make our eviromets healthier places to live, work, ad ru. by Mitzi Humphrey [ Miles ad Miutes May 2009 Volume 32/Number Four ] 7

10 [ Miles ad Miutes May 2009 Volume 32/Number Four ] 8 [ HEALTH & WELLNESS ] Ruig ad Prostate Cacer What do I have i commo with such famous ruig people as Roy Beso, Joe Hederso ad Bill Rodgers? I am ot the coach Roy Beso was with the Florida Track club i the 70 s, I am ot a prolific ruig writer like Joe Hederso or am I i ay way, shape or form a ruer like Bill Rodgers. But, like them, I am a ruer who has faced ad, for ow, beate prostate cacer. I write this ot for pity. Right ow I am 100% cacer free ad back to my ormal life. As I write, I have bee traiig ad, if age ad ijury do ot iterfere, will ru the Bosto Maratho five moths after surgery. I write this so you getleme out there ca survive this disease. Statistics say that 1 i 6 me will be diagosed with prostate cacer i their lifetime. More so tha most cacers, early detectio is the key to survivig prostate cacer. If you catch prostate cacer early eough (while it is still cofied to the prostate), you ca have a high success rate of Voluteers cotiued from page 5 water stops durig the Suday traiig rus. Compared to her work with the 10k, Merideth otes that helpig with the Maratho Traiig Team is more itimate; You get to see faces, ad lear ames. I see a lot of frieds ad have a chace to get to kow people. After a few Sudays helpig her daughter, she recruited her so as well. At first he was reluctat to help whe she told him the time he would eed to get up but after attedig oce, he came back each Suday to help. Merideth loves this shared voluteer time with her family ad otes that We laugh ourselves to death while we are out there. We brought out a old boom box ad started playig CDs with music to get the ruers pumped up. It s a bodig time for us. As she talks about helpig her daughter with the Maratho Traiig Team, you ca tell that Merideth is clearly passioate about cotributig to the ruig commuity. It does my heart good to be out there helpig I feel like I get more tha I give it just starts my Suday ad it makes for a fatastic weeked. I miss it whe it s ot goig o. elimiatig all of the cacer either thru surgery or radiatio, ad the you ca go o with your life. If you do ot catch it early, it ca be a pretty ivasive cacer. How do you catch it early? Get a aual physical where your doctor does a PSA blood test AND does the DRE (you kow that test we all joke about with the doctor ad the glove). You eed to do both. My PSA test was ormal, but my primary care physicia felt the cacer. So what does this have to do with a ruig ewsletter? First, if they had ot gotte this early, my ruig, my life, would have bee i dager. Secod, as a fit ruer, the surgery ad recovery were so much easier that may of the ufit patiets. (Whe, at my three-moth check up, I told my doctor of my ruig mileage, he just shook his head ad laughed at how quickly I had recovered.) So me, especially those of you over 50, get checked. Ladies, if your ma is i that age rage, get them checked. It is much better to be a survivor tha a victim. by Do Garber Her efforts to support both the Moumet Aveue 10k ad the Maratho Traiig Team are defiitely valued ad much appreciated by Richmod ruers. Whe I ask if she ll cotiue to help for the foreseeable future, Merideth gives a emphatic respose Yes! Util someoe looks at me ad says we eed to fid aother spot for you somewhere, hoey yes, I ll be out there. Ad I m a morig perso, so as log as my daughter wats to do the Traiig Team, I ll be there. The coaches ad assistat coaches are just great lots of good eergy. How could you have a Suday that could start ay better? While Richmod has a fatastic ruig commuity, we are always i eed of voluteers like Merideth to help support our races ad traiig teams. Whe I ask her for ay fial words of wisdom to help covice ruers ad o-ruers to come out ad give somethig back to our fabulous ruig commuity she quotes oe of her course marshals: It will do your soul good, she laughs. It will make your day.

11 [ TRY SOMETHING DIFFERENT ] thik Outside the Box for the Filthy 5k Mud Ru at domiio Riverrock The reasos for eter the Filthy 5k Mud Ru o Friday, May 15th at Brow s Islad are o-stadard It will be sloppy, earthy ad uforgettable The mud pit will be cetrally located for spectator support Water hoses are provided free, the river is earby ad wash-up assistace is optioal If the mud ru is t eough, keep at it with Riverside Outfitters Missio Impossible Rope Ride (free); Pipelie Whitewater Raftig ($15) ad Sit-o-Top Kayakig (free) You will get a clea T-shirt to chage ito ad there will be a bag check area to keep persoal items dry ad safe Rusted Root will play a free cocert to help you uwid from your mud frolic; beer will be available by the TRUCKLOAD! Catch 96.5 The Plaet s Sam Giles as he parties like a mud star You ca also watch Pro Moutai Biker Jeff Leosky practicig amazig urba obstacle moves ad the Ultimate Air Dogs doig dyamo dock jumpig The Domiio Riverrock Digital Photo Cotest photographers will be sappig that perfect mud pit momet it could be you! A portio of your etry fee will go to the James River Fud to help the James River Park ad James River supportig oprofit groups like James River Outdoor Coalitio, Richmod MORE, James River Advisory Coucil, Frieds of the James River Park, ad the James River Assocatio For other out of the box reasos ad to register, go to [ Miles ad Miutes May 2009 Volume 32/Number Four ] 9

12 [ Miles ad Miutes May 2009 Volume 32/Number Four ] 10 [ RACE REPORTS ] Marathoig i Malta As Richmod ruers, we are blessed to have several marathos withi drivig distace. Wat to race a sprig maratho? Look o further tha Virgiia Beach (Shamrock Maratho) or Washigto D.C. (Natioal Maratho). We are eve luckier whe it comes to fall marathos our ow Richmod Maratho is the perfect opportuity to trai ad race locally. But what happes whe you get tired of the same courses? Where do you go whe you wat a total chage of pace? A ew challege? A differet fiisher s medal? Mary Elle Kiser ad Doie Lae decided to pack their racig shoes, clothes, ad sese of adveture ad hop o a plae to Malta a Mediterraea islad atio off the coast of Italy. Malta is a archipelago of seve islads i the Mediterraea Sea. It is kow for its UNESCO world heritage sites, specifically the Megalithic Temples which are some of the oldest free-stadig structures o Earth. Rumored to be a potetial locatio for the mythical lost islad of Atlatis, Malta features beautiful weather, expasive beaches, ad 7,000 years of itriguig history plus, a aual maratho. Rumored to be a potetial locatio for the mythical lost islad of atlatis, Malta features beautiful weather, expasive beaches, ad 7,000 years of itriguig history plus, a aual maratho. Mary Elle has family i Malta as her father was bor o the islad ad came to the U.S. i the 1940 s. Whe she decided to pla a trip to visit her exteded family, she saw the opportuity to combie her love for ruig with a visit to the islad ad siged up for the maratho. For Doie, it was the lure of the maratho ad the opportuity to visit a excitig ew destiatio with a fried that sold him o the idea. The race itself is 26.2 miles of widig roads descedig from the walled city of Mdia to the fiish lie i Sliema alog the water s edge. The day of the maratho was cool, overcast, ad with the exceptio of the 20mph headwid, it was fairly ideal for ruig. While the race is gaiig popularity amog locals, it is still cosidered a smaller race with registratio toppig out at about 200. There is o expo, ad the course itself is ru o may of the mai roads through the islad s tows. Though traffic was directed i spots by police officers, o roads were closed for the evet ad participats had to be midful of the traffic. The race ameities were slightly differet from those offered at races i the U.S. ad Doie ad Mary Elle were a bit surprised to fid the majority of the aid statios cosisted oly of water - o sports drik was available util the 30K mark! At the water stops, ruers were haded full bottles of water istead of cups as they ra through, ad timig chips were attached to each participat s race bib istead of their shoe. There were o clocks o the course besides those at the start ad the fiish, ad the course was marked i kilometers. Mary Elle admits that this was a blessig i disguise as workig out the coversio from kilometers to miles i her

13 head helped distract her from the difficult parts of the race. The post-race activities were low-key upo completio of the race, fiishers received a medal, water, ad a baaa. Despite what the race may have lacked i Gatorade ad post-race goodies, it made up for i experiece. The course had some spectacular views ad participats i the maratho came from all over the globe. Doie s favorite part of the race was gettig a chace to compare traiig plas ad swap stories with ruers from Lodo, Caada, ad Malta. For those lookig to ru a race outside of the u.s., Mary elle ad doie have some advice: Be flexible ad go ito the experiece with a ope mid! either of them focused o completig the course i a specific time ad their relaxed attitude allowed them to have fu ad ejoy the race ad culture that makes Malta uique. There are defiitely challeges associated with ot beig i oe s home eviromet o race day. Though either complaied of jet lag, it took Doie ad Mary Elle a little while to adjust to the time chage ad they were thakful that they arrived a few days before the actual race. Cultural differeces also played a role i their race preparatio. Europeas geerally eat luch ad dier later i the day ad the adjustmet i dier time meat that the 9pm pre-race pasta dier was still sittig i their stomachs o race morig! But despite the jet-lag ad fuelig challeges, both Mary Elle ad Doie had a fabulous time. Mary Elle fiished the race i 3:52:12 as the 13th woma overall ad came i 5th i her age group. Doie was oly a miute behid her with a time of 3:53:12 - placig 20th i his age group. For those lookig to ru a race outside of the U.S., Mary Elle ad Doie have some advice: Be flexible ad go ito the experiece with a ope mid! Neither of them focused o completig the course i a specific time ad their relaxed attitude allowed them to have fu ad ejoy the race ad culture that makes Malta uique. They also suggest that if you are particular about what you eat before (or o the morig of) your race, be sure to pack those food items alog. Travelig somewhere for a maratho is a great way to explore a ew city or coutry. You get a chace to meet ew ruers, experiece aother culture, sample local cuisie, ad ru a totally differet course. It is ofte said that the best way to get to kow a place is to walk through it with a destiatio maratho you ca take that oe step further ad combie your love for ruig with the opportuity to experiece 26.2 miles of adveture i a ew place. Wat to ru the Malta Maratho? Register or fid out more at by Je Fox [ Miles ad Miutes May 2009 Volume 32/Number Four ] 11

14 [ Miles ad Miutes May 2009 Volume 32/Number Four ] 12 [ RACE REPORTS ] the Bosto Maratho Yesterday was the Bosto Maratho. I am glad to say that our area ad our club was well represeted at the race. I sat dow today ad foud that the greater Richmod area had 93 fiishers i the race. As the early morig ewscaster said talkig to the weatherma Some days are great for ruers ad some days are great for spectators. This year, the race day dawed with great weather for ruers. It tured out to be i the mid 40 s for just about the whole race. The su was i ad out but it was most behid the clouds. The oly egative was the wid comig from the east at mph. Ad yes, the race goes from west to east, so you were ruig ito the wid almost the etire race. What is Bosto like? How does it compare to other races? the expo It is, from my experiece, the largest expo of ay race. All the major players i the shoe/clothig ed of the busiess are there with large displays of their products. There were a huge umber of ew/emergig vedors with ew ad uique products. Some are iterestig. Others, well, I just do t get what they are tryig to sell. You ca get overwhelmed with the umber of ew ad differet thigs to see! The sigle big thig you see at the Expo is THE JACKET. Ayoe who rus Bosto, at some time i their ruig career, will buy the official Bosto Maratho jacket. So, at the expo, you see people with their Bosto jackets. May were ew jackets from However, there were quite a few from 2008 ad prior years. You see Bosto Maratho jackets all over tow. Yesterday was the Bosto Maratho. i am glad to say that our area ad our club was well represeted at the race. i sat dow today ad foud that the greater Richmod There is just about aythig you wat to buy with a Bosto Maratho logo iscribed upo it, ad people do the Race area had 93 fiishers i the race. As with ay large big city maratho, there are a lot of logistics you have to work aroud o race day. The race has about 25,000 ruers ad it is a poit-to-poit race. That meas 25,000 ruers eed to be trasported to the start. The race is ru i two waves. The first wave of ruers starts at 10:00 ad the secod at 10:30. I order to get everyoe out to the start, there are school buses ruig from dowtow Bosto startig at 6:00 ad leavig cotiuously util about 7:30. They all desced o the small tow of Hopkito, MA. Why so early? There are few roads ito Hopkito, so all the ruers have to get to the start so roads ca be closed ad secured for the race. So, you re deposited i Hopkito at probably o later that 8:30, waitig for your race to start. At the local school, they set up the Athlete s Village. This is a huge field where people cogregate, where there are several large tets for you to rest ad relax. There is some etertaimet (but

15 ot ready for prime time stuff), bagels ad water to get you hydrated ad ready for the race, ad LOTS of porta potties... ad log lies to use them. At you appoited time, it is about oe-half mile walk to the start area. It is a river of people just streamig dow the street as they walk to their appropriate corral. the crowds are awesome. the race is ru o Patriots day, which is a holiday i Massachusetts. everyoe is off work, ad they all come out to cheer. the Race Course Bosto is famous as a tough course, ad deservedly so. There are hills. Lost of hills. Dow hills early (i the first four miles you lose over 300 feet of elevatio, the over all course drops over 450 feet). Ad up hills. The early hills are small, but the there are the famous hills of Newto, which are three large hills betwee mile 18 ad 21, the last oe beig the famous Heartbreak Hill. All the dowhills work o your quads early, ad the the up hills work o the rest of you. The start is amazig. It is a pretty strog dowhill o a fairly arrow two lae road. You ca just see the mass of humaity i frot ad behid you. It is truly a amazig sight. the start is amazig. it is a pretty strog dowhill o a fairly arrow two lae road. You ca just see the mass of humaity i frot ad behid you. it is truly a amazig sight. the Crowds The crowds are awesome. The race is ru o Patriots Day, which is a holiday i Massachusetts. Everyoe is off work, ad they all come out to cheer. There are all types of people, like the tire ad body shops that have parties at the shop to watch the race. The crowds lie almost the whole course. The closer you get to Bosto the bigger the crowds. Bosto is a big college tow. The race goes just by Wellesley College, where all the girls come out to cheer. You ca hear them cheerig about a mile before you get there. Also, you also go right by Bosto College just after Heartbreak hill. All I will say is that the BC boys sure kow how to party that early i the morig. the Fiish There is othig like the fiish. New York City fiishes withi Cetral Park, where you have left most of the crowds behid. I Bosto, you make oe fial tur o Boylsto Street ad have about a half mile straight away to the fiish. There are huge crowds (at least 3 deep, maybe 10 deep at some places) liig that whole fial stretch. They re makig a huge di, ad it s a great way to fiish a maratho. by Do Garber [ Miles ad Miutes May 2009 Volume 32/Number Four ] 13

16 [ CLUB & RACE CALENDAR ] date Race/evet locatio Cotact/Web address [ Miles ad Miutes May 2009 Volume 32/Number Four ] 14 [JULY ] [ JUNE ] [ MAY ] 1 Fri 6:00 pm RABA & RRRC Sprig Membership Social Savor, Richmod, VA richmodruers.ig.com/evets 2 Sat 8:00 am Alzheimer s 5K Walk & Ru Gle Alle, VA richmodruers.ig.com/evets 2 Sat 7:00 am North Carolia Maratho & Half Maratho High Poit, NC 2 Sat 7:30 am Heart of VA 10K Farmville, VA richmodruers.ig.com/evets 3 Su 9:00 am Cico de Mayo 8K Richmod, VA 3 Su 6:30 am Frederick Maratho Frederick, MD 3 Su 7:00 am Potomac River Ru Maratho & Alexadria, VA Half Maratho 9 Sat 9:00 am Kome Race for the Cure 5K Richmod, VA richmodruers.ig.com/evets 9 Sat 8:00 am Xterra Cico i Mayo Trail Race Oilville, VA 9 Sat 9:00 am Goochlad Relay for Life 5K Richmod, VA richmodruers.ig.com/evets 13 Wed 6:00 pm RRRC Board Meetig Sports Backers Stadium richmodruers.ig.com/evets 16 Sat 8:00 am James River Scramble Richmod, VA 15 Sat 6:00 pm Filthy 5K Mud Ru Richmod, VA 16 Sat 8:00 am Ru the Crater 5K & 8 Miler Fort Lee, VA richmodruers.ig.com/evets 16 Sat 9:00 am Ru for Hope 5K Amelia, VA richmodruers.ig.com/evets 16 Sat 9:00 am Emily Joes Casey 5K Midlothia, VA richmodruers.ig.com/evets 17 Su 7:00 am Rocket s Ladig Triathlo Richmod, VA 17 Su 8:00 am Carytow 10K Richmod, VA richmodruers.ig.com/evets 20 Wed 6:00 pm RRRC Ru & Social Savor, Richmod, VA richmodruers.ig.com/evets 23 Sat 8:00 am Autism 5K Gle Alle, VA 30 Sat 8:00 am Ashcreek 5K Richmod, VA richmodruers.ig.com/evets 30 Sat 8:00 am Powerkids Triathlo Gle Alle, VA 31 Su 7:00 am HHHut Power Sprit Triathlo Gle Alle, VA 31 Su 9:00 am Ru Like a Girl 8K Richmod, VA 6 Sat 6:00 pm Twilight Delightfully Delightful 3.5 Miler Petersburg, VA richmodruers.ig.com/evets 7 Su 8:00 am Stratford Hills 10K Richmod, VA richmodruers.ig.com/evets 10 Wed 6:00 pm RRRC Board Meetig Sports Backers Stadium richmodruers.ig.com/evets 13 Sat 7:30 am Richmod X-DURO 21K Richmod, VA 13 Sat 8:00 am Richmod River Scramble 10K Richmod, VA 17 Wed 6:00 pm RRRC Ru & Social Savor, Richmod, VA richmodruers.ig.com/evets 20 Sat 8:00 AM Ru for Hope 5K ad Fu Ru Short Pump, VA richmodruers.ig.com/evets 20 Sat 8:00 AM Chesty Puller Memorial Twi Bridge 10K West Poit, VA barber@west-poit.va.us 21 Su 9:00 am Fredericksburg Off-Road 5 Miler Fredericksburg, VA 27 Sat 8:00 AM Warhill 5K Ru/Walk; 1-mile Fu Ru Williamsburg, VA 28 Su 8:00 am Six i the Sticks Trail Race Oilville, VA 28 Su 7:00 am I Love the Taver Triathlo Midlothia, VA 4 Sat 7:30 AM Kiwais Idepedece Day 5K Charlottesville, VA 4 Sat 8:00 AM Yorktow Idepedece Day 5K Yorktow, VA 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 11 Sat 7:00 AM Gradfather Moutai Maratho Booe, NC gmmifo.htm 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 20 Mo 7:00 PM Cul-de-Sac 5K Series #3 Gle Alle, VA richmodruers.ig.com/evets 23 Tue 6:30 PM Trailzilla Race Series 4 Miler Hampto, VA 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 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

17 Check out these merchat discouts for club members. [ MERCHANT DISCOUNTS ] 15% discout o services. sample our services at the RRRC social at savor 3rd Wedesday of the moth. LILLY INFUSION: HOLISTIC REMEDIES FOR SPIRIT, MIND + BODY provides massage, healig services ad holistic remedies which uite, heal, relax, prepare ad eergize. Corporate ad evet specialist Moumet Ave., Ste. 616, Richmod % Discout o merchadise Midlothia Tpk., Midlothia % 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 May 2009 Volume 32/Number Four ] 15

18 [ GROUP RUNS ] [ Miles ad Miutes May 2009 Volume 32/Number Four ] 16 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. CHECK WITH GROUP LEADERS BEFORE YOU RUN!

19 Questios?

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 [ NATIONAL DUATHLON CHAMPIONSHIPS ] april 25-26, 2009