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Miles & MinutesThe Monthly Newsletter of the Richmond Road Runners Club July 2008 • Volume 31, Issue 7

Out of Town Race Report:Wickham Park Marathon

New Group Runs Make new friends, run new places

What Kind of Runner Are

You?

Socrates and Running Injuries

Runner Profile: Terry Miffleton

Plus: Summer Track Series!

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James River ScrambleJune 14, 2008

Photos by Jesse Peters

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Visit www.rrrc.org for More Club News and Information Issue 7Volume 31

Out of the Blocks Richard Lampe ....................................p. 1President's Message Don Garber. ... ... ... ... ... ... ... ... ... ... ... .p. 2Recycle those running shoes! Eileen Abbott ... ... ... ... ... ... ... ... ... . p. 3Runner Profile: Terry Miffleton Mike McCormick.................................p. 5Wickham Park Marathon Lee White ... ... ... ... ... ... ... ... ... ... ... p. 6Summer Track Series Gary Leader .. ... ... ... ... ... ... ... ... ... . p. 8Guide to Track Markings Richard Lampe ... ... ... ... ... ... ... ... . p. 9

New Group Runs RRRC ...................................................p.14Asking Better Questions Damien Howell, MS, PT, OCS. ... ... . p. 16Merchant Discounts RRRC........... ... ... ... ... ... ... ... ... ... . p. 19Group Runs The Groups........................ ... ... ... ... . p. 20

This Month's Cover: Rock Hopping at the James River Scramble. Photo by Jesse Peters

Miles & Minutes is the official newsletter for and by members of the Richmond Road Runners (RRRC). The RRRC is a nonprofit organization whose goal is to foster fitness and a healthy lifestyle through running in the metro Richmond, Virginia area. The club is affiliated with the Road Runners Club of America and sponsors 15 races throughout the year with distances ranging from 2 miles to 50K. As a service to the community, the club contracts to provide race services. These services range from renting equipment to full-computerized race timing. The club provides services for over 30 events during the year.

Board of Directors: Tony Basch, John Christmas, Chevy

Cottrell, Karl Cover, Daniel Cunnane, Don Garber, Marcy

George, Michael George, Mark Guzzi, Faith Hecht, Nancy

Jakubec, Richard Lampe, Mike Levins, Doris Morgan, Mike

Muldowney, Pete Neal, Greg Roth, Lee White, Robert Woo,

Anne Zielinski.

Deadline: The deadline for submitting letters, articles, pictures

and volunteer credits is the 1st of each month. The deadline

for all other material is the 10th of each month. Send articles

directly to Richard Lampe at [email protected]. Please keep

article submissions to under 1,000 words. Miles & Minutes is

distributed 12 times a year.

Membership: RRRC dues are $5 for students, $15 for individuals

and $20 for families. The club mailing address is Richmond

Road Runners Club P.O. Box 8724, Richmond, VA 23226.

Members can renew or sign up on-line at www.rrrc.org. Unless

otherwise noted, opinions expressed in Miles & Minutes are

those of the author, and not necessarily those of the Richmond Road Runners Club

Contents July 2008

Club Officers

Don Garber

Sean Cusack

Anne Zielinski

Ed Carmines

Function HeadsCherie Fernandez

Nancy JakubecGary LeaderSean Cusak

Ed CarminesBob Davis

Mike & Trudy LevinsMartha Hodges

Mike Levins

Newsletter EditorAssociate Editor

AdvertisingGraphic Design

Printed by

PRESIDENT

VICE PRESIDENT

SECRETARY

TREASURER

MEMBERSHIP DIRECTOR

PUBLIC RELATIONS

EQUIPMENT MANAGER

RACE COORDINATOR

WEBMASTER

CLUB HISTORIAN

RACE SCHEDULE

HOT-LINE MANAGER

HOT-LINE MANAGER

Richard LampeBrett BusangBill FaulknerRichard LampeDominion Graphics

The American Trail Running Association (ATRA) recently published their “Rules on the Run”, twelve principles of trail running etiquette that foster environmen-tally sound and socially-responsible trail running. These principles emulate the

well-established principles of Leave No Trace. The twelve principles are:

1. STAY ON TRAIL. Well-marked trails already exist; they are not made on the day you head out for a run. 2. RUN OVER OBSTACLES. Run single file in the middle of a trail, even when laden with a fresh blanket of snow or mud. Go through puddles and not around them. Running around mud, rocks, or downed tree limbs widens trails, impacts vegetation, and causes further and unnecessary erosion. 3. RUN ONLY ON OFFICIALLY DESIGNATED OPEN TRAILS. Respect trail and road closures and avoid trespassing on private land. 4. RESPECT ANIMALS. Do not disturb or harass wildlife or livestock. Animals scared by your sudden approach may be dangerous. Give them plenty of room to adjust to you. 5. KEEP YOUR DOG ON A LEASH. Unless otherwise posted, keep your dog on a leash and under control at all times. 6. DON’T STARTLE OTHER TRAIL USERS. A quick moving trail runner, especially one who seemingly emerges from out of nowhere on an unsuspecting trail user, can be quite alarming. Give a courteous and audible announcement well in advance of your presence and intention to pass hikers on the trail stating something like, “On your left,” or “Trail” as you approach the trail users.

7. BE FRIENDLY. The next step after not startling someone is letting the person know that they have a friend on the trail. Friendly communication is the key when trail users are yielding to one another. A “Thank you” is fitting when others on the trail yield to you. 8. DON’T LITTER. Pack out at least as much as you pack in. Gel wrap-pers with their little torn-off tops, and old water bottles don’t have a place on the trail. 9. RUN IN SMALL GROUPS. Split larger groups into smaller groups. Larger groups can be very intimidating to hikers and have a greater environmental impact on trails. 10. SAFETY. Know the area you plan to run in and let at least one other person know where you are planning to run and when you expect to return. Run with a buddy if possible. 11. LEAVE WHAT YOU FIND. Leave natural or historic objects as you find them, this includes wildflowers and native grasses. 12. GIVE BACK. Volunteer, sup-port, and encourage others to participate in trail maintenance days.

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Miles & Minutes Race Hot-line: (804) 360-2672 July 2008

The RRRC is a large club. We have all sorts of members who run for all sorts of reasons. What kind of

runner are you?

I love to think about the many differ-ent ways runners look at themselves and I think it is important that the club embraces all types of runners; a diverse community of runners is a stronger com-munity. I think there are several stages in everyone’s evolution as a runner. Some people do some of the steps and stop. Some skip steps. Some follow all the steps.

Here are my thoughts on the types of run-ners we have in our club. Newer runners are experiencing the joy of this new, healthy activity. They share many motivations for getting started. Some start because a friend talked them into running. Some get into it because of a health issue (including that health issue getting on a scale and seeing way too large a number). Some begin run-ning as a way to keep in shape for other sports. Some take up running as a physi-cal activity as they wind down from other competitive sports. And some have been drawn into it by some of the large event races.

Many runners stay “just runners”. By that I mean they are happy to go for their regular run. They don’t need races. Getting in a run several times a week around the neighborhood is just fine with them. Bless them because they know what makes them happy. They never have to worry about where they are going to place in their age group in their next race.

Then there are the runners who have been running for a while and who decide they want to test themselves by trying races.

The club, either through club events or else through events that we help make happen, is involved in a great number of races. So the runners slowly evolve into racers. Many start slowly by running a club 5K or else a 5K put on by a local charity. They realize the fun of testing themselves in a race and by tracking themselves over time to see if their run-ning improves. They move up and do some 10K’s.

Some of these runners quite often evolve into “serious runners”, people who run many races over many distances. They may or may not be the faster runners or the winners of ribbons. But to them run-ning is an integral part of their life. Some people do this for a short time, some for many years. If they miss time from run-ning, it is not a good thing.

From this stage, there are several way people go.

Some stay happily at this stage for the rest of their running lives

Some age and when their times slow down they lose interest, as their primary motivation was the competitive aspects of our sport.

Some look at running a just a phase of their lives: did it for a while and then moved on to something else. Or as fam-ily obligations increase, some just can’t quite find the time to train. Run occa-sionally, maybe geared toward one race a year.

Some go way overboard. Start running longer and longer distances. And more and more long races such as marathons and ultra-marathons.

And some just burn out physically. While the will is still there, the body just won’t

cooperate. They run when they can. Do the best they can. They stay involved in the sport, possible in some other way.

So What Kind of Runner are You?

The kind of runner is not important. The important thing is that you are still a runner. We all go through stages in our running. But as a member of this club you are making a statement that you are a runner.

We can’t all win every race we enter. Indeed, for some of us it’s been never. But we can see the health benefits of run-ning. We can see the social benefits of running. We can keep running because we enjoy it.

After reading this, think about what you are as a runner. Maybe by evaluating where you are, you can chart a course to make yourself a better runner. Better may be just getting out another day or two a week. Doing a few more races. Helping out at a club race. Doing some-thing big in your running by moving up in distance and doing that half or full marathon. And share your running with others.

Whatever kind of runner you are, enjoy running!

Don [email protected]

What Kind of Runner Are You? President'sMessagebyDonGarber

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Continued on page 13

How many running shoes do you go through in a year? Here’s a story about how some won-

derful runners in our area are putting their old shoes to good use. It’s some-thing Richmond Roadrunner Club Vice President Sean Cusack encourages.

“Many of us stop running in shoes at 250 to 350 miles. While they may not feel ‘new’ to us anymore, there are millions of people around the world who don’t have a pair of shoes at all.”

Cusack started collecting shoes after reading a story about helping the less for-tunate.

“Organizations like One World Running, Sports Outreach Institute, and Soles4Souls are giving us a tremendous opportunity to help others. The Richmond community has contributed over 3,000 pairs of shoes to different charities over the past three years. It’s far bet-ter to drop your used run-ning shoes off at 3Sports, Road Runner Running Store, or Runner Bill’s than throwing them into a local landfill.”

Cusack adds, “Helping others will make you faster! Not really--but it will make you feel better!”

The students on the track team at St. Edward-Epiphany Catholic School on Huguenot Road in Richmond know exactly what Cusack means. They ran fast and far for this cause, and they feel the happiness that comes from help-ing others. The students collected bags of gently used shoes that are in good enough condition to be used by those

who can’t afford footwear.

Maria Carreras, one of the track coaches, says, “To me, that’s why we’re here. The more you have, the more you have to give back. Runners often get rid of their shoes after about 3 months of use, but for people who can’t afford shoes, these are still good. We wanted the kids to do something positive to end the school year.”

So the track team decided to hold a marathon relay. The student runners and

the coaches took turns running legs of the relay until they reached 26.2 miles. In fact, they had such a fantastic time and finished faster than they anticipated, that they decided to keep going until they reached a total of 32 miles!

People in the community generously donated running shoes as the reward for the hard working track team members. Michele Stevens, another coaches who helped come up with the marathon relay idea, says, “I think it’s good for the kids to help others. Helping others is the rent we pay for staying here on earth. It’s the right thing to do. And it was fun!”

Maria Carreras’s neph-ew, 13-year old Thomas Graziano, who also runs on the track team, agrees.

“I like helping people. It’s something everyone should do more often. The relay was pretty cool. We’re help-ing a charity and having fun at the same time.” The marathon relay was an idea that

the track coaches came up with because they are marathon run-ners. Michele Stevens says, “St. Edward-Epiphany is big into giving back to the community and this combines with our love for running. Running is such a wonderful sport for kids. You don’t have to be a great runner to enjoy it. You can be in the back of the pack and still have fun. All you need to run is a pair of shoes. But some people don’t have that. Something we might take for granted, we can

help provide for others.” Michele’s 12-year old daughter Kate who is also a member of the track team agrees. “So many people have an incred-ible ability to run, but no shoes, so this is a good cause to use our talents to help those who may have a running talent,” Kate related. Kate loves to run and wants to share that love with others. “Running makes me feel good with the wind in my face. I feel like I’m floating. It makes me feel good about myself. Running takes a lot of strength, but you don’t have to be first place or the fastest. You feel good just

Old Running Shoes: Pass Them On byEileenAbbott

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June 7th was a hot summer’s night in Central Virginia, one of the warmest of the year so far. Tri-cities Road

Runner club sponsored the 28th running of this race at Richard Bland College in Petersburg. In deference to truth in adver-tising, it was a very delightfully different 3.5-mile race.

Approaching the rural campus of Richard Bland College, I got the impression that something was different already. Having turned off the busy and commercialized Crater road, I suddenly found myself in a different world. It was a quiet and serene campus so close to a city I thought was “all-urban”. The presence of a giant “hose-water” shower added to the excite-ment and the festive atmosphere. The word on the street was that the shower would be just the ticket after crossing the finish line. Several people dropped soap and shampoo nearby for just such a pur-pose.

It was also different in that it was dedi-cated to the memory of an old friend – Alice Wilson – who had gone on to her final rest. Race Director Larry Toler gath-ered everyone at the starting line, having delayed a little to allow the temperature to hopefully dip below 90. He relayed vivid and humorous stories about Alice, and introduced her daughters, who were both official race starters.

The race started at 7:20 pm with about two hundred participants. Some were off on a tear to get to the finish line first – or at least to get there at the top of their age group. A few were off the line going too fast, only to slow later in the heat (yours truly – still quite the rookie sometimes). Many were going a comfortable pace in

the 90-degree heat. And others were on a peaceful evening walk. I heard con-versations ranging from the usual “Hot enough for ya?” to the rare “Alice would have been telling us to stop complaining and run!” Of course, someone else was talking about their new pair of shoes, and another their blisters. Otherwise the race itself is fairly normal, except the tem-peratures dropped as the race went on, as opposed to rising, and that was delightful.

Approaching the finish line the fes-tive atmosphere replaced the mundane. Immediately there were slices of pizza and refreshments available. The group shower was there, provided by the Petersburg Fire Department. (How often do you get to run a race and then take a shower with your opponent and running partner? Well, not as often as one might hope. So everyone “got down and got clean” – then changed into dry clothes for the awards and the post-race festivities. It was the perfect opportunity to wear the freshly earned New Balance techni-cal shirts donated by RRRC member and Runner Bill’s store owner Bill Lis.

More pizza and more refreshments were served in front of Statesman Hall, where much merriment was pursued and enjoyed by all while anticipation for the awards presentation grew. Toler gathered every-one around the steps of the building and presented a few special people to speak about their friend Alice. I think we all fell in love with Alice a bit that evening – as the stories we heard sparked feelings of joy in those that knew her, and of regret in those that had not known her – regret that we had missed knowing someone special.

Richard Morris won the race in 19:39, and

the top female was Tracy Dooley with a time of 23:44. Several Richmond Road Runner club members were present and received awards including master’s win-ner James Dooley. Racers from other area running clubs like the Peninsula Track Club and the Colonial Road Runners were also well represented in the ceremony, including female master’s winner Ayla Socool.

After all was said and done, the race lived up to its reputation and name – it was twi-light, delightful, and different. It was 3.5 miles. It is one I plan to return to.

Out of Town Race Report: Twilight Delightfully Different 3.5-miler(in memory of Alice Wilson) byLeeWhite

Call the RRRC Race Hotline

Weather Issues? Is the Race Still On?

(804) 360 – 2672

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When Terry Miffleton joined the Richmond Road Runners Club in the ‘70s

there just weren’t that many women long distance runners. Now, after completing 67 marathons, an Iron Man triathlon and winning an age group duathlon world champion-ship title, she is very proud of what she’s accom-plished and grateful for all the help she’s had along the way.Her long journey started with some female friends encourag-ing her to run with them in a local 5K to benefit a hospital. As a night nurse, a job she holds to this day, she agreed to support the charity and then promptly discovered the personal benefits of improved health and special com-panionship that distance running pro-vides. “My friends would run with me and I wasn’t up to their mileage so they’d loop back and include me,”

said Miffleton, who joined the RRRC a year or so after it was formed.And though she admits to missing a few hours of sleep here and there, her commitment to running during the days and working at night was also a great way to balance socializing, exercising, and family commitments.

“Being a night nurse, I have to hook up with people who have my sched-ule and run during the day,” she explained. “I think it’s just a matter of self respect to spend a little bit of time so you feel better and look better and live longer.”This summer Miffleton will be joining the Sports Backers Marathon Training Team for her third consecutive year. It’s a program she

holds in the highest regard. “I really love the camaraderie,” she said. “I just really like their philosophy and encouragement. It’s not about how fast you are, it’s about getting out there and doing it.”Miffleton values the quality of coach-ing, their positive group emails, and

the water and snack support provided during the long Saturday morning runs. And then there’s the end result, an entry in the SunTrust Richmond Marathon slated to take place this year on November 15th.“Richmond is a terrific marathon,” says Miffleton, who is a veteran of both the Boston and the New York City marathons. “I love the time of year. I love the morning, and I love that it’s a Saturday. The crowds are great. And then seeing your mara-thon training team coaches come and run along with you and the people are yelling for you – I’ve done a lot of marathons and I know how hard those last six miles are. It really makes a difference.” And based on her experience with an IronMan Triathlon in Florida, Miffleton is the first to understand that all the training in the world won’t shrink the hills. “I swear I never knew there was a hill in Florida until I did that race,” she laughs. “It was the shock of my life.”

Terry Miffleton: It’s About Getting Out There and Doing It by Mike McCormick

Photos courtesy of Chuck Miffleton

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And fifty-mile, one hundred-mile, and two hundred-mile Mile Fun Runs

No T-shirt, no awards, no aid, no entry form, and no entry fee! But, you do get the option of “wimping” out on the 200 mile run!

This marathon and fun-run, organized by ultra runner Matt Mahoney is held annual-ly on Memorial Day weekend at Wickham Park in Melbourne, Florida. Yes, there really is no t-shirt, and no entry fee. Just show up, sign-in on the timing sheet, and start running! To be accurate, I’ll admit there is one award – for winning the 200-mile run! Oh, and aid is present in the form of a public water faucet at about mile mark 2.5 on the course.

Wickham Park is a 391-acre park man-aged by Brevard County. The course is a 3-3/4 mile “lollipop” configuration mostly through scrub brush, natural for-est trails, fire-breaks and a quarter mile on the park access road. The marathon consists of 7 laps, while the 50-mile course is made up of 13 laps plus a 5/8 mile jog out to touch the “leaning tree” and return to the start/finish line for the 50 mile total.

After several requests to assist my sister Cheryl Lager (aka Ayla Socool) on this adventure - I finally agreed to go along. Of course, not having ever “crewed” for anyone before, I had no idea what I was in for. Initially, I thought I would merely need to keep the sport drinks and water cold, protect the food from the local wild-life, work on the tan, and read the novel. Little did I know how busy I would be or how crucial my role would become.

Race Director Mahoney arrives with

about 20 minutes to spare wearing a pair of shorts, and a wicked cool beach-bum tan. In one handful, he carries “the” race clipboard, the timing equipment (his watch), some flour for course mark-ing, and his “five-finger” running shoes. He says everyone should sign in on the clipboard and upon completing each lap, they should note their total time on the clipboard. He leaves his watch on the hood of the car with the timesheet. This constitutes official race timing.

At 7:27am, Matt calls out “Three minutes

until start!” No one moves; runners are spread out up and down the parking log. Later he shouts: “Ten Seconds” and about half the people start to move. Then: “Five Seconds”, some folks are now “mosey-ing” to the start. Finally the “Go” is given and about 35 runners and walkers take off at a blazing 11 to 13 minute per mile pace.

Since the rain washed away much of the previous course markings, Matt is re-marking the course on the first lap. My sister Cheryl finishes the first lap in about 39 minutes, with surprising opening speed. Later, she settles in to a comfort-

able “forever-pace” of about 44-48 minute laps, followed by a 3-5 minute refuel peri-od. She tells me her goal is to maintain approximately a 50 minute cycle, which is mostly fulfilled throughout the day.

I quickly discover my responsibility is to make sure her sport-drink is refreshed, give her ice-cold towels and kerchiefs to cool with, and finally, equip her with whatever food she wants for the next lap. Then I mark her race time on the clipboard and prepare for the next lap. Of course, I have to keep re-assuring her

oxygen-starved brain that: “Yes, I updated the time-sheet.”

On lap three, I get caught up enough to invite myself on a lap with her, and I finally get to experience running in the Florida heat through the scrub. It’s only 9:00 in the morning, but the heat on the ground feels like it is already approaching 90, but the official temp is only 81. The sand reflects the heat like a radiator, and the tall foliage blocks most of the breeze. However, the course is broken up between cooler jungle-like forests with lots of shade, wide fire breaks with some light wind, and single width semi-technical trails

through the scrub. We finish our lap in about 45 minutes. I have dark sand stains on my lower legs, and my shoes are filled with sand. (No, I don’t have “gators”.)

While my sister works through her 5th lap, Steve Wheeler of Altamonte Springs, Florida, wins the 7 lap marathon in 3:31:42. The female marathon winner, Charise Parker of Melbourne, finishes her race in 4:19:00. Her husband tells me it’s been over a year since she’s run a marathon, so she was just aiming for 10-minute miles. He exclaims: “She’s blown that out of the water!” Twenty-five

Wickham Park Marathon byLeeWhite

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others finish the marathon, leaving only my sister, one other woman and 9 men attempting the 50 miles in the 12-1/2 hour time limit. Four of the men drop out at about 40 miles, leaving only 7 runners to complete the 50 mile run.

I decide that three loops totaling over 11 miles would be good for my week-end run. On my third lap, which is her 11th, I catch up to her walking and talking to a fellow run-ner. She kicks herself for getting caught walking, and goes on to convince herself to buck-up and keep running. I realize that I’m able to help her by getting in front, setting the pace, and navigating the turns for her. Near the end of this lap (41 miles) I offer to run lead until the end, if she wants me to. She says “Okay”, because without me, she will not keep running.

After the break, we set out on the 12th lap. She keeps grappling with the “Will I PR?” question, trying to figure the total time. Thinking in broad terms, two laps plus a mile, I’m pretty sure a PR is attain-able, but she has to keep moving. So I just tell her - “Don’t worry about it, fol-low me and I’ll get you there in time.” Later, with approximately 6 miles left, I realize my “broad-terms” thinking was fairly accurate, and if we maintain no slower than a 13 minute pace, she’ll beat the PR. The “runner’s high” hits me like a ton of bricks, and I’m elated to have had a part of this. I jump and whoop and holler! It’s that moment that I realize that

WE are going to do this thing! Though I only did part of the run, and Cheryl did the full mileage, I’m exhilarated to have served an important role in it. However, it’s very tough going for her, but she never quits and continues to follow my

lead.

Our dad falls in behind us for the last lap. Cheryl says she feels like she’s being carried to the finish by two of her favor-ite guys. Not much talking is done, except Cheryl to say that she “Feels better now”,

“Thanks for setting the pace” and “This is so cool”! I just give her thumbs up because she’s got the music in her ears and wouldn’t hear me anyway.

On our way out on Lap 13, Ultra runner Mark Jackson is on his way back on the last 1-1/4 miles to win the 50 miler in 10:10:20. My sister Cheryl Lager finishes second, having taken 16 minutes off her

PR to attain a 10:41:49. Richard Burrell finishes third, followed by the race direc-tor Matt Mahoney, Then Joe Ninke and finally Jeff and Sheryl Stephens. Burrell and Ninke returned Monday and com-pleted fifty more miles for the 100 mile fun run. Then Tuesday, Ninke made an attempt at the 150, but dropped out after

33 miles. No one gets an award, shirt or medal.

So far this race has only had one finisher of the 200 mile run - Mark Henderson in 2001. He was awarded a lump of concrete that sort of looks like a rock. Mahoney says this is the best he can do, because Florida doesn’t really have any rocks. You can find out more about this race at www.mattmahoney.net. Cheryl Lager plans a return for a 100 mile attempt next year. I’m not so sure about Lee White, but the right 50K trail run may be in his future.

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2008 SUMMER TRACK SERIESRICHMOND ROAD RUNNER CLUB

AT THE RICHARD A. HOLLANDER TRACKMetropolitan Richmond Sports Backers Stadium

SPONSORED BY THE ROADRUNNER RUNNING STORE

Date Event 1 Event 2 Event 3 Feature Event Event 5

July 9 800 Meters 200 Meters 3000 Meters 4 x 800 Relay PYT MileJuly 16 400 Meters 100 Meters 1500 Meters Parloff Relay PYT Mile

(3 or 5 person, alt 200’s 20 min)July 23 800 Meters 200 Meters 3000 Meters 4 x 1600 Relay PYT MileJuly 30 400 Meters 100 Meters 1500 Meters 8000 Meter Relay PYT Mile

(2 person, alt 400’s)August 6 800 Meters 200 Meters 1500 Meters Distance Medley PYT Mile

(1200, 400, 800, 1600)August 13 400 Meters 100 Meters 3000 Meters 4 x 800 Relay PYT MileAugust 20 800 Meters 200 Meters 1500 Meters 8000 Meter Relay PYT Mile

(2 person, alt 400’s)August 27 400 Meters 100 Meters 1500 Meters 5000 Meters PYT Mile

Registration opens at 6:00 pm. All participants are responsible for providing their registration forms at the starting line prior to their first event. Meets begin promptly at 6:30 pm in the order indicated above. The number of participants will determine the time between events. The “predict your time” mile (PYT) should begin no later than 8:15. For athletes 13 years and over, the entry fee for the meet is $ 2.00, regard-less of the number of events entered. Meet is free for athletes age 12 and under.

Wednesdays Throughout The Summer!

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A 400 meter track presents a myriad of various colored and shaped markings. This articles continues last month’s description of these markings and the track events they are used for. Exchange Zones. The largest and most obvious markings on a track, save for perhaps the large white numerals one through eight, are the colorful triangles found distributed throughout the oval. The regions in each lane bordered by these triangles s are used for relay races. The regions are usually bounded and defined by three triangles: a small triangle facing forward followed by a large triangle facing forward, and ending with a large triangle facing backwards. In each lane the area between the first small triangle and the first large triangle is called the acceleration zone. This is an area where the runner taking the baton is allowed to accelerate and run alongside the runner passing the baton. The runner receiving the baton must never touch the baton before reaching the larger forward-pointing triangle. The area between the two large tri-angles is called the exchange zone. The baton must always be transferred between the two large colored triangles, regard-less of the event. Examples of these zones are depicted in the figure on the left and the photograph on the right, below. These depict the acceleration and exchange zones for the 4 x 100 relay event.

Different colors have been designated for different events. Yellow is for a 4 x 100 race. There are three yellow exchange zones (see the track layout on pages 11 and 12). Blue is reserved for the 4 x 400 relay event. Black is used to mark the exchange zones for the 4 x 200 event. Black exchange zones can be found near the start of the second turn, 200 meters from the starting lines, and just after the starting lines. Traditionally, Red has been used in place of black, but with the advent of ruddy-orange artificial track surfaces, black has ben used because it stands out better. For a compilation of all track markings discussed, turn the page.

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A Brief Guide to 400-meter Tracks and Their Markings - Part 2

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Common finish line and 1-turn 800 mgreen start lines

Relay race acceleration and exchange zones:

Yellow triangles - 4 x 100 relayBlack triangles - 4 x 200 relayBlue triangles - 4 x 400 relay

Exchange Zones for 4 x 400 relay

Non-staggered blue triangles are for the second and third exchanges only. Staggered blue triangles are used for

the first exchange.

First acceleration and exchange zone for 4 x 100 relay (Yellow triangles)

1500 m cascade start line (left) and 1-turn 800 m break line (right).

Note: 800 m break line does not extend into lane 1 because lane 1

does not break

White start lines accompanied by numbers are the staggered start lines

for the 300 m race

Chutes and Additions

Many tracks have extra chutes and additions tacked on the main oval. These chutes typically are for 110

meter hurdle events and other events that require a long straight-away. They have been omitted from this

example.

Start of turn 1Staggered start lines appear as col-

ored lines in each of lanes 2 through 8. Lane 1 does not require a stag-

gered start line

Events less than or equal to 400 m must be run “in lanes”. The “1-turn” 800 m is run in lanes for 1 turn. The break line at the end of the first turn indicates where runners can leave

their lanes.

800 m break line

Common finish line(all events finish here)

Occasionally, there are overlapped triangles of two colors. For example, a yellow triangle marks the end of the 4 x 100 exchange zone, and a black

triangle marks the start of the 4 x 200 exchange zone at the same point.

Also, sometimes single triangles marked in two colors appear: half is blue and half is black, for example.

This would mark the common exchange zone for the 4 x 400 relay, and the second exchange zone for the

4 x 200 relay.

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12

34

56

78

1

2

3

4

5

6

7

8

1

2

3

4 5 6

7

8

12

34

56

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Second acceleration and exchange zone for 4 x 100 relay

(Yellow triangles)

The white start lines accompanied by numbers are the staggered start lines

for the 200 m race.White cascade start line is for

1000 m race

First acceleration and exchange zone for 4 x 200 relay (Black triangles)

Third (and final) acceleration and exchange zones for 4 x 100 relay

(Yellow triangles)

White start lines accompanied by numbers mark the 100 m start

400 Meter TracksEvery 400 meter track and its related markings is

different from any other 400 meter track. The track depicted here is a typical collegiate track, and is

modeled on the Fred Hardy Track at the University of Richmond. Not all markings appear on this

depiction -- for example, the small hurdle marks have been omitted because of their tiny size.

In the past, tracks used to have dark or even black colored surfaces. For that reason, the 4 x 200 relay exchange zone marks were formerly red in color. A

track like the one that appears here with a moden surface that is colored a ruddy red-brown, modifies

the color choice for the 4 x 200 markings. They are black on this track to help them stand out better

against the red-brown background.

This graphic depicts the portions of the track that contain the major markings. The 100 m straight

sections have been foreshortened.

Graphic created by Richard Lampe

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We continue our exploration of various training zones this month with a look at the endur-

ance run, commonly known as the long run. There is a science as well as an art to the endurance run. The science must be adhered to in order to redeem the primary physiological benefits, but the art allows the coach or athlete to add creativity, which produces increased benefit. I will discuss the science first and then close with the art of the endurance run.

BenefitsMany of us are familiar with the benefits of an endurance run. Physiologically, this weekly run trains the body to process oxygen efficiently thus increasing VO2 Max while also teaching the body to burn fat as fuel (instead of glycogen and car-bohydrates) thus delaying bonking. This run makes the body more efficient at get-ting oxygen to working muscles through increasing capillary quantity while teach-ing the heart to pump more blood per beat. Connective ligaments are formed between muscles while these muscles become stronger which allows the body to sustain more intensity and volume in the future. Mentally, the endurance run ensures that the athlete can complete the distance of the race and thus produces confidence, which is half the battle.

When and How OftenThe endurance run is a staple of any endurance athlete’s weekly regimen from 1 mile to marathon for all the reasons stated above. Most endurance training programs include a weekly endurance run throughout the season, and some pro-grams also include a mini-endurance run during the base phase of training to boost weekly training mileage. An endurance

run should be included weekly through-out the training cycle building in volume through the early base period but then tapering down as one approaches key races to make room for more intensity. The volume of the endurance run should drop every third or fourth week to allow the body to rest so as to prevent injury and burn out.

How LongThe endurance run should comprise about 20-30% of your weekly mileage. As your weekly mileage increases, your weekly endurance run will increase proportional-ly. An endurance run of much more than 30% risks injury and creates an imbalance between intensity and endurance in your program. As noted above, the endurance run should build slowly over time but step down in volume every 3rd or 4th week. A 10-15% increase in endurance run volume is a good guideline as you increase this volume. To decide how long you should build this run, you must look at distance of the longest race within your season. For most athletes, this is what I typically recommend: 5K: 1.5-3 x race distance 10K: 1.25-2 x race distance ½ Marathon: 1-1.25 x race dis-tance Marathon: .75-.85 x race distance How FastThere are two types of an endurance runs: extensive and intensive. Extensive endurance runs are completed around 65-75% of max heart rate at a pace that is approximately 60-90 seconds slower than 10K pace. While running this pace, one should be able to carry on a conversation. One should be able to hold this pace for 3-5 hours. The extensive endurance run

is your typical long run with which most of us are familiar. The intensive endur-ance run on the other hand is completed at 75-85% of max heart rate at a pace that is approximately 30-60 seconds slower than 10K pace. One should be able to hold this pace for 2-3 hours. With intensive endurance runs, the benefits are magnified but the risks of injury are greater.

The ArtUnder this section, we will begin to tie the concepts introduced above together and give you tools to apply this to your train-ing. In this section, I will give my per-sonal opinion on how to apply the above concepts using science as my foundation but art as the way it is applied.

I believe we have established that the endurance run is essential. There are far too many benefits to ignore this valuable training tool. With that said, running slow will train your body to race slow so you cannot spend all your training in the endurance zone regardless of race distance. For 5K-marathon, you should be racing segments if not all of the race above this pace so it is important to train your body to do just this. For the mara-thon, you will race in the endurance zone, but your goal should be to race faster while staying in the endurance zone – this takes training above this zone essential. Therefore, we need to counterbalance your endurance training with speed train-ing during other training sessions within the week as well as include some training in the intensive endurance zone.

For 5K and 10K racers, I suggest keeping your long run in the extensive endurance zone for most of the training cycle and including 1-2 weekly intense training ses-

The Multi-Faceted Endurance Run by Michael Harlow

Recovery * ENDuRANCE * Threshold * VO2 Max * Anaerobic Endurance

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sions above both zones described today. If you do this, you will need to recover during your endurance run each week and the extensive zone is perfect for that. For half marathon and marathon racers, I suggest including 1-2 weekly intense training sessions as well. Volume of the endurance run should be developed in the extensive endurance zone for both dis-tances. For the half marathon and mara-thon, I suggest hitting peak volume for this run about 3-8 weeks out from the race (half marathon 4-8 weeks out and mara-thon 3-5 weeks out). At this point, you should drop volume slightly and add more intensity to your endurance run (primarily in the intense endurance zone). As you add intensity to the endurance run, you should back off intensity during the week. This allows you to train more specific to the demands of the race.

Next month, we will begin our discus-sion on the more intense training sessions. Until then, enjoy your endurance runs!

Michael Harlowe is Head Coach at Endorphin Fitness.

for doing it.”

The track team’s enthusiasm to make the world a better place is evident in the way they treat each other at practices and track meets says Maria Carreras. “The kids always work well together.”

It’s so amazing to see. Some who are slower, did a relay at one of the school meets recently, and because of the team spirit, they won! They’re actu-ally faster when they work as a team and help each other. It’s a positive impact--exercising and feeling good as a person.”

Such memorable events spark a life-long love for running among the stu-dents and they’re spreading that posi-tive energy throughout the community. The relay for shoes is not the first time the track team at St. Edward-Epiphany has done this. Maria Carreras thought about holding a 5K recently to help raise money for the school. She and Michele helped other moms and mem-bers of the community train for it. “We got people moving,” says Maria.

“Many who signed up were going to walk the 5K, but they ended up run-ning it. And they still get together now to run several times every week. They’ve developed friendships and exercise. It’s positive.”

Maria says the 5K was so popular, it’s going to become an annual event at the school. The positive example that coaches like his aunt Maria set is etched in Thomas Graziano’s spirit.

“Helping others and running is fun. I want to keep running track, espe-cially the mile distance. And I want to improve, so if you want to be good at something, you keep practicing. I like doing that, working hard, and helping my team.”

In fact, he likes running so much, Thomas says, “I think when I grow up, I’d like to be a track coach to show others how much fun it is and to make a positive impact.”

Michele Stevens says shoe donations have kept pouring in long after the actual relay event. She’s been drop-ping them off at the charities Cusack mentioned which distribute them to those in need.

“We want to keep doing this marathon relay every year like a tradition,” says Michele. “The kids had so much fun. It’s a cool thing to do good for oth-ers.”

The Cul-de-Sac 5K Series is coming!Enjoy these always popu-lar, Monday evening races. Starting time of 7:00 PM.

This three race series is run in the Wyndham subdivision over gently rolling hills.

Don’t miss the fun! July 7, 14 and 21!

Shoes continued from page 3

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New Group Runs! Confirm with Group Leaders for Time and Days!

Location & Meeting Place Start Time Group Pace Contact Name e-mail West End Henrico Collegiate School 7:30 8-12 min/mile Lara Tyler [email protected] Chester Arbor Landing 8:00 10-12 min/mile Brigetta Wilson [email protected] Rick Starnes [email protected] West EndMary Munford School 7:30 10-13 min/mile Bruce Amateau [email protected] Christy O’Neal [email protected] New Kent Various Locations 8:30 9-12 min/mile Nancy Burnet [email protected] Byrd Park Vita Course 7:30 11 min/mile Robert Woo [email protected] 7:30 9.30-10.30 min/mile John Christmas [email protected] 7:30 8-9.30 min/mile Mike Laverty [email protected] Hanover Poor Farm Park 8:00 8-12 min/mile Karl Cover [email protected] Northside Bryan Park 7:30 8.5-11.5 min/mile Scott Terbush [email protected] Ken Hodge [email protected] Midlothian ACAC 7:30 9-12 min/mile Kay Swenson [email protected] Erin Booth [email protected] Far West End Godwin High School 7:30 8-12 min/mile Dan Blankenship [email protected] Hank Wright [email protected]

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Autism 5k RRRC Finish Line

Chevy CottrellKarl CoverSean CusackShannon CusackDawn EberhardMike GalloglyMarcy GeorgeMichael GeorgeMark Iscool GuzziMarianna InsleeMike LevinsJeff LukeGlenn MeltonAnne MenefeeSusan MenefeeDoris MorganSarah PhelanBill WebbCharlotte WrightAnne Zielinski

Wicked River 5K Finish Line

Dawn DiBenedettoMarcy GeorgeMichael GeorgeMike LavertySusan LavertyMike LevinsDoris MorganMichael MuldownyBill Webb

Maggie Walker Governors School Key Club Faculty Advisor Don Blanton

Carytown 10K Medical Dr. Carlton StadlerDr. Theresa Stadler

Kate AndrewsRaquel CravensRichie GarrettFred GersonMichael LavertySusan LavertyMax LewisShannon MurphyRosie SchutteBruno StoeckliHeather TandyChris WagerKatharine WagerCory WhiteEmily WhiteJulie LinkBert WatersCharlotte Wright

Catching up With VolunteersbyLeeWhiteStratford Hills 10K Race Volunteers.

Joshua ArthurKeith ArthurStephen BrownEd CarminesJim CieslakJesse CottrellRaquel CravensWalter CrenshawNed DalyDawn EberhardMarcy GeorgeMichael GeorgeFran GildayBarry KreisaGary LeaderMike LevinsTrudy LevinsMax LewisBrad LoweryCalena LoweryRichard MorrisAngel MoyerKevin O’ConnorRosie SchuttePeter StillBill WebbTherese WillisIvan WuAnne Zielinski

James River ScrambleRRRC Finish Line

Ed CarminesKaren CarminesDawn EberhardMike GalloglyMara GeorgeMarcy GeorgeMichael GeorgePatricia GilleyMark Iscool GuzziTheresa HayesNancy JakubecCheryl LagerGary LeaderMike LevinsMax LewisSam LoweGlenn MeltonChuck MiffletonDoris MorganJohnette OvertonJane PerkinsVan RobertsonCliff WallsBill WebbRobert Woo

Carytown 10K Race

Candice AddisonRebecca Alberti Ellie BaschTony BaschEd ButterworthStephen BrownDave BruchwitzKaren CarminesJohn CassillyD.B. CooperSean CusackShannon CusackDon GarberMara GeorgeMarcy GeorgeMichael GeorgeMark Iscool GuzziSandy HausrathKen HodgeMartha HodgesMarianna InsleeKathy IvinsJack JakubecMyron KempMike LevinsRay MatsuuraPaul RulliBill WebbCarlton WilkinsonRaylene WilkinsonLara ZachariasAnne Zielinski

Carytown StudentsMarc BreidenbaughLauren ConnellyColin GreatwoodMarissa JacksonJoe MartinShannon MarwitzJocelyn PowelsonDaniel ReynoldsAnna SpiersRosa WatersJill WeaklandCatherine Wise

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Running Injuries and the Socratic Method: Asking Better Questionsby Damien Howell MS, PT, OCS

As a clinician and as a participant in Internet discussion forums related to running injuries I have

the opportunity to observe and respond to questions. The questions asked by individ-uals who are striving to solve repetitive use injuries are varied in terms of type of question and the degree of sophistication of the question.

Many of the questions that I observe sug-gest the questioner lacks an understand-ing of the problem, and the question is relatively naïve and unsophisticated. For example a frequent question is “I have this running injury – what stretches should I do to stretch it out?”

You probably recognize that running inju-ries occur because of running too much, or running in a faulty manner, but not because of failing to stretch enough. One wonders if the individual asking this ques-tion believed his injury occurred because he disobeyed the 11th commandment: Thou shall stretch before running, and that he is being punished with an injury that needs to be “expelled out”. Hopefully, you the reader, will see the folly in the belief that a repetitive use injury can be solved, by “stretching it out”.

Some scholars and teachers practice the Socratic method of teaching. The Socratic method involves asking questions instead of lecturing and telling. Scholars have refined the Socratic method of teach-ing into a taxonomy of critical thinking and questioning. The lowest level of questioning is asking questions to gain knowledge or facts. Given the knowledge or basic facts, questions can than be asked so that comprehension and understanding is achieved. Once a basic understanding is achieved questions can be asked which apply the understanding according to principles. After the principles have been

applied questions can be asked to analyze the various parts. This leads to questions that allow synthesis, followed by evalua-tion.

Examples of questions at the lowest level of the taxonomy, seeking knowledge, are: How long should I leave the ice on my tendonitis?” “How do I stretch my Achilles tendonitis?” “Should I use ultra-sound and massage for my piriformis syn-drome?” and “Can you inject my plantar fasciitis?” These are all valid questions,

but they all lack an understanding of the basic principles related to repetitive use injuries. Ice, stretching, ultrasound, and massage do not address the cause of repet-itive use injury. Understanding that repet-itive use injuries are caused by repetitive use, the condition of what is being used, and the manner of use, should facilitate more sophisticated questions. Examples of questions seeking understanding, a higher notch on the taxonomy scale of questioning and critical thinking, might be “How much do I need to decrease my running to allow healing?” “Why is only one heel injured when running is a sym-metrical activity?” “What way should

I run to alleviate the injury?”

As a clini-cian I have observed clients ask-ing the same question repeatedly in the very same way, or in a slightly different way, despite the fact that a valid a answer has already been pro-vided several times. What the individual may actually be doing by repeatedly ask-ing the same question, is hoping to get the answer they want. Unfortunately, the answer they want and expect may not be credible.

Here is an example. A patient comes in complaining of shin pain related to run-ning. When taking the history the patient reports he has tried various types of shoes in an effort to alleviate the symptoms. During the examination he asks if he’s wearing the correct type of shoes. After observing the client run it is obvious that his feet strike the ground heel first and with the knee straight. When running in this manner he experiences shin pain. After instructing him to modify his run-ning form to avoid heel striking and to shorten his stride, he immediately reports he no longer experiences shin pain when running.

As part of the process of learning to run without heel striking, I have my clients run barefoot on the treadmill and they do so without experiencing shin pain. When I finish the evaluation, I ask the client do they have any additional questions. Often they ask me which running shoe they should buy. Apparently their expectation is that there is a running shoe that will alleviate their shin pain, or else the slow

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motion video analysis of their running form will determine which magical shoe will solve their problem, despite the fact that the major cause of their repetitive use injury was the manner in which they were moving, not what they were mov-ing in.

Socratic questioning is used to stimulate discussion, additional questions, creative thinking and learning. If running is a symmetrical activity why do injuries occur on one side of the body? Given scare resources, which approach is bet-ter? Choosing interventions that address the source of the injury (the specific tis-sue, for example) or choosing interven-tions that address the cause of the injury? How much should a training load be decreased to allow an injury to heal? Is there a running technique that has greater risk of leading to an injury? How long does it take to learn to run with ideal form? Given the widespread belief that it is important to have good form when playing tennis or golf, why is there the belief that it is unimportant to practice good form when running? Why is there such widespread belief that stretching exercises prevent and alleviate injury?

If these questions have raised additional questions, I am interested in hearing from you. Whether you think your questions lack an understanding of the principles, or whether the answers to the question are not what you want to hear, keep ask-ing questions. Your questions are impor-tant and questions stimulate discussion, additional questions, creative thinking, and learning.

New Course Finalized For Virginia Beach Rock ‘n’ Roll Half

With help from the City of Virginia Beach, the Rock ‘n’ Roll Half Marathon, presented

by SunTrust, will roll out a new course this year for the August 31, 2008 event. The new 13.1-mile half marathon course, while still fast and flat, is designed to enhance the running experience, and will feature an expanded finish area with shut-tles starting earlier on race morning.

“I believe the 2008 event will provide a more enjoyable experience for everyone, whether you are a participant, volunteer or spectator,” said Erin Gaul, the event’s general manager. “Entries for the race have been coming in like crazy and we hope this further encourages people to join us on August 31st.”

The new half marathon course is USA Track & Field certified and starts adjacent to the Virginia Beach Convention Center. It will begin with the invitational wheel-chair race at 6:40 a.m. The wheelchair start is followed by the women’s invita-tional at 6:45 a.m., with the men’s invita-tional and all other participants starting at 7:00 a.m.

The course winds down 19th Street and makes a right on Pacific Ave through the resort area. After a short jaunt down Pacific Avenue, participants will pro-ceed through Camp Pendleton and over the Rudee Inlet Bridge. The course hits mile twelve before runners turn onto the breathtaking oceanfront boardwalk. The run along the boardwalk has been short-ened to 11 blocks, allowing for a breezy sprint to the 13th Street finish.

A more expansive runner secure zone will be located at the 13th Street finish line and extend up north toward 17th Street, where participants can cool down, refuel with healthy snacks and listen to live music at the finish line festival. The

new finish area also provides more beach space for both participants and spectators to stretch out and relax.

“In preparing for the 2008 race, we lis-tened to feedback from the participants, city officials and the local community,” said Peter Douglas, vice president of Elite Racing, Inc., the race organizer. “The run-ners told us they enjoyed the course, but the finish line area was too constrained for the size of our race. We think people are going to love the new design. The new course has a few more turns, but definitely an improvement from a logisti-cal standpoint and the runners will love the new finish.”

With the largest half marathon prize purse in the U.S., totaling more than $80,000, the Rock ‘n’ Roll Half Marathon com-bines a number of important features that make the event unique and reinforces its reputation as one of the world’s most exciting half marathons. Event festivities begin with a two-day Health & Fitness Expo at the Virginia Beach Convention Center on Fri., Aug. 29 and Sat., Aug. 30. The Health & Fitness Expo is open to the public and features approximately 80 exhibitors with the latest in endurance sports gear and nutrition products.

Adding to the excitement of the week-end, hundreds of local residents will participate in the “Rock Around the Block” competition. Residents will design themed cheering stations to support and celebrate runners as they dash through oceanfront neighborhoods. Local school cheerleaders will compete in the “Spirit on the Course” competition and contrib-ute to the 13.1-mile block party by moti-vating athletes to the finish line.

An updated course map is available online at www.RnRvb.com under the “course info” section. For more informa-tion, or to register for the race, visit the website or call 800-311-1255.

This article appears courtesy of runnersweb.com

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Next RRRC Club MeetingJuly 9, 2008 5:00 p.m.Sports Backers Stadium

Contact This Month’s Contributors

Richard Lampe [email protected] Damien Howell [email protected] Don Garber [email protected] Mike McCormick [email protected] Eileen Abbott [email protected] Michael Harlow [email protected] Brett Busang [email protected]

June 2008 1 Stratford Hills 10K 7 Wicked River 5K � Race Against Domestic Violence14 James River Scramble 10K�� Our Lady of Hope �K

July 2008 � Jaycees Firecracker �K 7 Cul-de-Sac 5K #114 Cule-de-Sac 5K #2�� Lucy Corr �K21 Cul-de-Sac 5K #3�� Innsbrook II �K

August 2008 � Hometown Waterboy �K14 Moonlight 4-Miler23 Patrick Henry Half

September 2008 � Mark Wislon �K �� Midlothian Blaze �K �0 Virginia Naturally �K 26-27 Maymont X-C

October 2008 � Pumpkin Run �K � Building Wishes �K12 Scholarship 10, 20, and 30K�� Salisbury �K�� Run for Read �K

November 2008 1 No Frills 5K15 SunTrust Marathon and NTelos 8K�� Jingle Bell �K27 Turkey Trot 10K

December 200810 Bear Creek 10-Miler14 Toy Run 5K

Races in italics areRichmond Sportsbacker’sraces.

Races in bold areRichmond Roadrunner’sClub races.

All Dates and Times are tentative!Check www.rrrc.org for latest information

2008RACESCHEDULE

360-2672

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$90 Discount off of training package.Sheltering Arms Spine & Sport Center1501 Maple Ave., Suite 100 Richmond545-FAST(3278)

10% Discount on services.8910 Patterson Avenue, Richmond 741-1599

15% Discount on personal coaching rate.Dennis LaMountainwww.lamountaincoaching.com355-3874

10% Discount on services.1811 Huguenot RoadSuite 103, Midlothian594-0403

10% Discount on services.James River Physical Therapy9019 Forest Hill Ave. Richmond330-0936

Free ½ Hour Full Body MassageFree Consultation (includes 2 x-rays)Southside, West End, and Hanoverwww.virginiawellness.com

Free Consultation 15% discount on treatments4908 Monument Ave., Ste 100 Richmond754-5108

15% Discount on services.2313A W. Cary St. Richmond380-6103www.neatfeet.biz

$20 off the first hour massage and 10% discount on all visits after that.

1215 Foxcroft Rd. Richmond 285-9259

www.revitalizemassage.com

10% Discount on merchandise.13569 Midlothian Turnpike, Midlothian

378-8080

10% Discount on merchandise.3224 West Cary Street, Richmond

353-tenK

10% Discount on merchandise.445 Ridge Road, Richmond

288-4000

10% Discount on merchandise.4021 Lauderdale Rd., Short Pump

288-4000 ext 4

15% Discount on merchandise.110 Old Preston Avenue, Charlottesville

(434) 293-7115

10% Discount on merchandise.9 Elliewood Ave., Charlottesville

(434) 293-3367

PITAIYO (Fusion of Pilates, Tai Chi and Yoga) RRRC member rate $12/class

and 10% product discount. More information available at

www.pitaiyo.com

Merchant Discounts to Club Members

�0


Mondays• Sunday Park, Brandermill, 6:00a.m., 6-8 miles. Meet at Brandermill Church Parking lot. Contact Toshia at Toshia. [email protected]• Wyndham/ Twin Hickory. 6:00 a.m., 3-6 miles. Meet at Nuckols Road and Old Nuckols Road. Contact Steve Long at 262-9650

Tuesdays• Robious Sports & Fitness Center, 6:00 p.m. Speed work. Contact Thom Suddeth, 353-8365.• RunnerBill’s Sports–Midlothian, 7:00 p.m., contact Bill Lis, 378-8080.• 4605 Monument Avenue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Contact Tony Basch at 513-6650 or via e-mail at [email protected]• Wyndham/ Twin Hickory. 6:00 a.m., 3-6 miles. Meet at Nuckols Road and Old Nuckols Road. Contact Steve Long at 262-9650

Wednesdays• 4605 Monument Avenue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Contact Tony Basch 513-6650.• The Road Runners Running Store, Carytown, 5:45 p.m. 5-8 miles at 8-10 minute pace. Contact Thom Suddeth 353-8365.•SkirtRun,firstWednesdayofeachmonth,6:30p.m. Legend Brewing. All paces welcome. 30 minute run alongfloodwall.ContactCheriFernandez,897-3593.• Ashland Grub Kitty Group, Food Lion parking lot, 5:30 or 6:00 a.m. depending on mileage (6-10 miles). Pace is 8:30-10:00. Contact Michelle Quinn & Kirk Jeter [email protected]@comcast.net• Sunday Park, Brandermill, 6:00a.m., 6-8 miles. Meet at Brandermill Church Parking lot. Contact Toshia at Toshia. [email protected]• Wyndham/ Twin Hickory. 6:00 a.m., 3-6 miles. Meet at Nuckols Road and Old Nuckols Road. Contact Steve Long at 262-9650

Thursdays• 4605 Monument Avenue, 5:30 a.m., 3-6 miles at 8-9:00 pace. Contact Tony Basch 513-6650.

• ACAC Fitness. 5:45 a.m., Robious and Huguenot Rds. 8 miles at 7:30 pace. Contact Ed Carmines 502-9275.•MuseumofFineArts,5:30p.m.8milesat8:00 pace. Contact Gary Hearn at 741-0411.• 3Sports Tuckahoe Shopping, 6:00 p.m., 4-6 miles. Alllevelswelcome.ContactJennifer288-4000.• RunnerBill’s Sports–Midlothian, 7:00 p.m. Contact Bill Lis 378-8080.• Wyndham/ Twin Hickory. 6:00 a.m., 3-6 miles. Meet at Nuckols Road and Old Nuckols Road. Contact Steve Long at 262-9650

Saturdays• RunnerBills Sports –Midlothian, 8:00 a.m. Pace and distance depend on group. Contact Bill Lis 378- 8080.• Byrd Park 7:30 a.m. at the Vita Course water fountain.BeginnerscontactRobertWooatrwoo@ teamwoo.gmail.com. Intermediate runners contact SusanLaverty([email protected])orBruce Jones([email protected]).•UniversityofRichmond,7:00a.m.Paceis7:30 to 8:30. Meet at the track next to the gym. Group leaves promptly at 7:00 am. Contact Michael Kerner 804-741-2266.

Sundays•MaryMumfordSchool,6:30a.m.BetwenCaryand Grove on Commonwealth. Long runs 10-13 miles at 8:00 pace. Contact Bob Ericson 782-3239.• Byrd Park 7:30 a.m. at the Vita Course water fountain.9-14miles.ContactMikeLaverty([email protected])orBruceJones(bruce.m.jones@ comcast.net).• Shady Grove YMCA, 7:15 am. 7-9 min pace.ContactGreg754-3268orviae-mailKN293@ aol.com. http://shadyrunners.homedns.org/Sunday

CHECKWITHGROUPLEADERSBEFOREYOURUN!

Come Experience America’s Friendliest Marathon!

Saturday, November 15, 2008IT’S THE LITTLE THINGS THAT ADD UP.

Course amenities, like junk food stops and wet washcloths. Friendly and courteous volunteers who treat you like more than just a bib number. Even an online registration system that doesn’t hit you with extra fees to sign up. It’s what led Runner’s Worldto confirm what we’ve been saying all along: The SunTrust Richmond Marathon truly is “America’s Friendliest Marathon”!

The SunTrust Richmond Marathon is proud to honor transplant recipients and donor families.

A New Half Marathon!

An Event of the

The Richmond Road Runner’s ClubPO Box 8724 • Richmond, VA 23226

NonprofitOrg.U.S. Postage Paid

Richmond, VAPermit #1262

Check the expiration date on your label. Is it time to renew?

The James River Scramble leaders on the floodwall. Photo courtesy by Jesse Peters

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