SBQ#7

10 YEARS

UKROPʼS MONUMENT AVENUE 10K

COLECTORʼS EDITION:

24PAGES OF

COURSE MAPSPAST WINNERS

COSTUMESRACE DAY RESOURCES

PARTY STOPS& PERFORMERS

FIRST MARKET MILEKIDS RUN PAGE 14

BEWARE THEWOOKIEE

SMARTEATING

OPTIONSFOR RACE DAY5

STEP-BY-STEPINNOVATIONTHE MASSEY

FUNDRAISINGCHALLENGE

PAGE 24

THECLUB

EMILY CONKLIN& OVER 60 OTHERATHLETES GET A ONCE-IN-A-LIFETIMEOPPORTUNITYPAGE 22

100KREGISTRATION BOOM:USAT DUATHLON

NATIONAL CHAMPIONSHIPS

9 YEARS OFEVENT

PHOTOSPAGE 20

SBQnow.com | 3

J U M P S T A R T SPORTS BACKERS QUARTERLY MARCH|APRIL 2009

The Richmond Area Bicycling Association was re-cently named Region Three Bike Club of the Year(comprising AL, FL, GA, KY, MS, NC, PR, SC, TN and VA)by the national organization cycling, the League ofAmerican Bicyclists for their charitable activities, ad-vocacy projects and club events. One local eventthey support is the Capital to Capital Bike Ride fromWilliamsburg to Richmond which this year takesplace on May 9th. Go to www.virginiacapitaltrail.orgfor information.

Richmond Area Bicycling Association Rated #1 in the Region

The idea for the Anthem Stridethrough Time, a 10K walk high-lighting Richmond history, wasborn in a place where striding̶or even standing up forlong̶was not an option.

“Jon Lugbill and I weretrapped together on a plane,coming back from a Chamberof Commerce trip,” says WilliamJ. Martin, Director of the Valen-tine Richmond History Center.They chatted about the rise innon-competitive walking forhealth, and the Valentineʼsmore than 400 walking tours.Then, says Martin, “We asked

ourselves, ʻWhat will 10K getyou downtown?ʼ”

On May 30, it will get you afuller view of Richmondʼs pastand present. The courseʼs 16highlights include St. JohnʼsChurch, the Edgar Allan Poe Mu-seum, the National Theater, theCanal Walk, and the VirginiaHolocaust Museum. Along theway, walkers will enjoy livemusic, historic interpreters andother performances.

“People are familiar withPatrick Henry and the Civil War,but donʼt always know the im-portance of Richmond in other

periods. This walkgives a broadersweep of Rich-mondʼs history andimportance,” saysMartin. “You kind ofget it all.”

It also prom-ises new insights tonovices and expertsalike. “I walk thiscourse every Sun-day morning, andevery time, I seesomething different,” says Mar-tin. “Richmond has beautiful ar-chitectural statements, small

cemeteries and parks.And it has high-rises andreal city grit. Itʼs onlywhen you get out of thecar and walk that you re-ally see and understand.”

To register for theAnthem Stride ThroughTime, sign up online atwww.sportsbackers.org.By entering, you can helpto preserve Richmondʼshistory, and youʼll re-ceive a bib number,

goodie bag, finisher t-shirt, anda new appreciation for our cityʼshistory and tradition.

Anthem Stride through Time

Martin: “I walk thiscourse every Sunday

morning, and every time,

I see something different.”

“Thanks to unprecedented community and regionalsupport, Team Unlimited, along with a local race com-mittee, will bring the World Championship qualifyingrace back to Richmond for the 11th straight year,” saysKate Lucas, 4x XTERRA World Championship Qualifier.While it got off to a late start, the races are now a go forJune 13 and 14. Scheduled races include the XTERRAAtlantic Cup off-road triathlon (compete individuallyor as a relay team), sport distance XTERRA, the 10k, andthe 21k Xduro trail running races. Register atwww.xterraplanet.com/races to support this excitingRichmond event.

XTERRA Richmond Continues

Record Entriesfor USAT Duathlon National Championships Registrations for the 2009 USATDuathlon National Champi-onships in Richmond on April 26have set entry records for thelargest Duathlon Age Group Na-tional Championships ever withover 950 entries and the largestcombined number of partici-pants at the championships with1,300 total entries in all of theweekendʼs events.

After setting an all-timerecord for the largest field everto enter a duathlon nationalchampionship in the UnitedStates, the USAT Duathlon AgeGroup National Champi-onships will have to limit en-tries to the first 1,200 registrants.Entries will not be limited in anyof the other events occurringduring the National Duathlon

Festival weekend.“Duathletes are coming

out of the woodwork to com-pete here in Richmond in theNational Duathlon Festival setfor April 25-26th,” says SportsBackers executive director JonLugbill. “The Sports Backers, USATriathlon, USA Triathlon Mid At-lantic Region, and the RichmondTriathlon Club have worked hardtogether to promote entries inthe event. All of these organiza-tions are focused on creating thekind of quality event that willbring even more back next year.”The National Duathlon Festival isa two-day, run-bike-run eventfeaturing on-road duathlonevents (April 26), off-roadduathlon events (April 25) andsome combination events.

In the on-road events, theage group athletes can qualifyfor the ITU Duathlon ShortCourse World Championships inConcord, NC in September.There are 12 qualifying slots perage group category at the USATDuathlon National Champi-onships. Every participant willalso receive a USAT NationalChampionship backpack, a Com-memorative Finisher pint glass, ahat and a technical T-shirt.

The start, finish and transi-tion area will be the same as

the 2008 USATDuathlon Na-tional Champi-onships and willfeature a festivala t m o s p h e r e ,though the on-

road and off-road run and bikecourses have changed (mapsand videos at www.duathlonna-tionals.com). Several new eventshave been added including theDu Duo Relay two-person teamevent (which has proven quitepopular with duathlon couples),the mighty Double Du (fastestcombined time in the off-roadand on-road age group champi-onships) and club and collegiatechampionships. The RichmondTriathlon Club will host a post-race tailgate party.

Lucas: the XTERRA is on.

More than 1,300 duathletes

from around the country willbe competing

in the NationalDuathlon Festival.

4 | SBQnow.com

B O D Y S M A R T

Youʼve stuck to your running schedule, been eating better, feelinggreat and youʼre ready to run 6.2 miles! Just about ten weeks ago itseemed like an impossible feat and now youʼre really going to dothis. Itʼs amazing how the body can adapt in such a short time pe-riod. So now what? Do you load up on carbs the night before? Treatyourself to a big pasta dinner? But wait, what about protein, maybeyou should eat more protein.

Sample Dinner Ideas:Pasta with a tomato (red)

sauce. Homemade is best be-cause you can control the

amount of fat and oil in the sauce.

Small side saladOrange, apple, banana, grapes

or another favorite fruitLow-fat or fat-free milk or milk

substitute like soy, rice or lactose free milk

ORSkinless chicken breast or any

type of fishRice or baked potato

(careful with the butter and sour cream)

Green beans or anotherfavorite veggie

Fruit Smoothie (blend fat-freevanilla yogurt with a banana

and your favorite frozen berries)

Sample Race Day Breakfast Ideas*

Cereal (avoid the high fibertype, no more than 2g/serving)with Low-fat or fat-free milk or

milk substitute like soy, rice or lactose free milk

JuiceOR

Bagel or toast with peanut butter

JuiceOR

Energy bar (look for one withmore grams of carbohydratescompared to protein and fatand no more than 2g Fiber)

Juice or Low-fat or fat-free milkor milk substitute like soy, rice

or lactose free milk

*The earlier you eat yourbreakfast the larger your portion size should be and always try to eatat least one hour before you exercise.

Good Luck and be sure to visit the Registered Dietitians fromthe Richmond Dietetic Association at the Expo for more race day tipsand general nutrition and health information.

TRAINING TABLE: WATCH THOSE RACE-DAY CARBS

3 Quick Food Facts1. Find your personal pyramidEating carbohydrates will giveyou energy for the race, butdonʼt overdo it. Protein is essen-tial for maintaining muscle massbut most Americans get twotimes the recommendedamount. We all know that animalfats are unhealthy, but they areeverywhere! The United StatesDepartment of AgricultureʼsMyPyramid (http://www.mypyramid.gov) can helpset things straight. Visit theirweb site to find your own per-sonal Pyramid. The plan recom-mends a lifestyle eating patternthatʼs useful for all healthyAmericans including athletesAND the average 10K runner.Follow your MyPyramid planleading up to race day and keepin mind the following tips for thenight before and day of the race.

2. Itʼs all about the fluidsRemember to drink plenty of flu-ids, sticking mostly to non-alcoholic, non-caffeinated, lowcalorie beverages.

3. Flush the fatAvoid high fat foods, remember-ing that fat can be hidden insauces, gravies and certain cutsof meats.

I would like to increase interval running as we get closer to theUkropʼs Monument Avenue 10K. However, last year, when Istarted running faster, I developed hip pain that kept me from run-ning at all. What could this have been and how can I keep it fromhappening this year? ̶Awaiting hip help

Hip pain is common in runners. The possible causes are many andtreatments are specific to each diagnosis. We can categorize hip painby the location of the pain around the hip. Is your pain in the front(groin area), side, or back of your hip? Use this chart as a guide. Findmore information online at www.SBQnow.com.

Targeting Hip Pain

LOCATION DIAGNOSIS PAIN WORSE TREATMENT PREVENTION

Anterior

StressFracture

Pain withcrossing legs Cross Train

Regularstrength training

Flexor Strain Resisted thigh lift Strengthening Avoid

overtraining

Sports Hernia Twisting Surgery Strength training

Lateral Bursitis Touch Strength, Anti-inflammatory

General conditioning

Posterior

Piriformis Syndrome Sitting Strengthening

Stretching Stretching

Lumbar Strain Bending Forward Strengthening Core

strengthening

HerniatedDisc

Bending Forward

Strength, Anti-inflammatory

Core strengthening

There are multiple possible causes of hip pain. Figuring out the cor-rect diagnosis is necessary to direct treatment and gets you back totraining quickly.

Teresa Stadler, MD, FACSM is Medical Director of Commonwealth Sports Medicine,Ironman finisher, active member of Richmond’s athletic community, and mom of threesmall children.

Paula Inserra, PhD, RD is the Director of Dietetic Programs at Virginia State University

Celebrating 10 Years

PRESENTED BY

official race guideMarcH 28th 2009

AN EVENT OF THE

INTRODUCINGTHE COMPLETESPORTS DRINK

ADVANCED ELECTROLY TE SYSTEM

w w w . s p o r t s b a c k e r s . o r g | 7

WELCOME TO THE UKROPʼS MONUMENT AVENUE 10K

NEED TO KNOW ..........................................................8 PAST WINNERS..........................................................12 FIRST MARKET MILE KIDS RUN ..............................14 COURSE MAPS & DESCRIPTION ............................16 BANDS & LOCATIONS ..............................................18 PARTY STOPS ............................................................19 SPECIAL THANKS ......................................................26

RACE ETIQUETTE 13

UPCOMING EVENTS 25

CELEBRATING TEN YEARS 20

THE 100K CLUB 22

PRESENTED BY

Tips & Guidelines: If you arerunning or walking your firstrace or your 1,000th, it is impor-tant to remember that you are not alonewhen taking part in the Ukropʼs Monument Avenue 10K.

A Brief History: In 2000, before the firstUkropʼs Monument Avenue 10K no one knewthat the race would be the phenomenon it istoday. By 2008, participation had grown to31,158 runners and now includes First MarketMile Kids Run.

Once in a Lifetime: Anyone who has partici-pated in the Ukropʼs Monument Avenue 10k all10 years will be recognized as a member of the100K Club. Potential candidates discuss theirmotivation and memories of participating inthe last 9 events.

Making a Difference: The Massey FundraisingChallenge provides an easy way for individu-als and teams to support world-class cancerresearch at Massey Cancer Center. A cancer-survivor, and active with the fundraising com-mittee, Margaret Broaddus, along with herhusband Al, are on several running teams.

Donʼt Stop Now: From April through Novem-ber, Sports Backers has created an incredibleline-up of events and competitions for your par-ticipation. Including the brand new DominionRiverrock, a unique mix of adventure sports,music & fun set along Downtownʼs riverfront.

MASSEY FUNDRAISING CHALLENGE 24

When the Sports Backers first floated the idea of a running race on Monu-ment Avenue, the goal was to create a signature event that shows off one ofRichmondʼs most beautiful and historic assets. Even we couldnʼt have imag-ined just how quickly the community would embrace this event. From 2,462participants for the inaugural event on April 1, 2000 to last yearʼs 31,158 en-trants, weʼre now on the cusp of being one of the 25 largest running races ofany distance in the entire world! Weʼve also been voted best road race in theSoutheast. Not bad for little, olʼ Richmond.

But what weʼre even more proud of is the way the Ukropʼs Monument Av-enue 10k has helped change the lives of people in the Richmond area. Weʼrenow known as an active town, one whose residents embrace running andwalking and biking and all types of physical activity. Since 2002, the YMCA10k Training Team has prepared 20,000 participants for the 10k, many gettingoff the couch for the first time in years and making a commitment to a health-ier and more active lifestyle.

This year I hope you will join me as I smile at the hundreds of costumed run-ners mixed with the crowd, enjoy the dozens of bands playing and feel en-ergized by the thousands of spectators cheering everyone on to finish. Sowhether youʼre running your first Ukropʼs Monument Avenue 10k or youʼre amember of our 100k Club recognizing those who have finished the race everyyear, we hope you enjoy what has become a Richmond rite of Spring!

SincerelyJon LugbillSports Backers Executive Director

| w w w . s p o r t s b a c k e r s . o r g8

6:45-8am Richmond Times-Dispatch Dress Up & Run contest check-in at Monroe Park

7:30am ‒12:30pm Amica Insurance Bag Check available in Monroe Park

8am First Market Mile Kids Run starts on Cathedral Place near Laurel Street

8:30am Ukropʼs Monument Avenue 10k starts at Broad and Harrison Streets (Wave A)

9am-12pm Minute Maid Race Festival in Monroe Park

11am-9pm Packet Pick Up-Anthem Health & Fitness Expo at Arthur Ashe Athletic Center

12 & 6:30pm Sports Backers Marathon Training Team information meeting at the Anthem Health & Fitness Expo

11am-9pm Packet Pick Up-Anthem Health & Fitness Expo at Arthur Ashe Athletic Center

12 & 6:30pm Sports Backers Marathon Training Team information meeting at the Anthem Health & Fitness Expo

Thursday, March 26

Friday, March 27

Saturday, March 28

HELP THE UKROP'S MONUMENT AVENUE 10K BE RECOGNIZED AS ONE OF THE 25 LARGEST RACES IN THE WORLDAs a participant in the Ukropʼs Monument Av-enue 10k, you know itʼs a world-class event.Now you can help make that distinction offi-cial. We are on the cusp of being one of the 25largest races IN THE WORLD! How can youhelp? By being sure to wear the timing chipyou were given at packet pick up. Races areranked based on their number of finishers and

the only way you are considered an official fin-isher is by wearing your timing chip. Whetheryou are a runner or walker, we need you towear your chip in order to be counted. Just fol-low the directions on the chip to attach itproperly to your shoe and youʼre all set. Be aproud part of the effort to give Richmond itsplace on the world stage and wear that chip!

Wondering what to do with your personal items during the event?Amica Insurance will provide bag check for all registered participants.The service is available from 7:30am̶ 12:30pm in Monroe Park nearLaurel Street, so you will need to go to Monroe Park to drop off your

gear and then walk three blocks over to the start area on Broad Street. You can use the tear-off tag on your bib to attach to your bag to identify it as yours.

RICHMOND TIMES-DISPATCHDRESS UP & RUN CONTESTDress up as your favorite comicstrip character or anything else thatshows your wild side! Prizes will beawarded to the top three groupand individuals/duo entries. Newthis year, Y101 wants you to dressup as your favorite rocker. Visit therace website for contest rules and alist of prizes.

HOW TO PARTICIPATE IN THEDRESS UP & RUN CONTEST:You must be a registered participantin the 2009 Ukropʼs Monument Av-enue 10K and must wear your bibnumber. Check in at the RichmondTimes-Dispatch tent in Monroe Parkfrom 6:45-8am prior to the race. Youmust wear your costume while youparticipate in the Ukropʼs Monu-ment Avenue 10K. Winners will benotified after crossing the finish lineand must go to the RichmondTimes-Dispatch tent in Monroe Parkafter concluding the race to accepttheir prize. Visit the race website fora full list of official rules.

NEED TO KNOWSCHEDULE

AMICA INSURANCE BAG CHECK


WAVE START INFORMATIONIn order to provide the safest and most en-joyable event experience possible, theUkropʼs Monument Avenue 10k utilizeswave starts. All event participants will lineup for the start based on the letter on yourbib number. This letter represents the wavethat you chose based on your predictedtime or qualifying time.

While lining up on Broad Street, please look forthe volunteer holding the wave sign that cor-responds to your bib. So if your bib number isMB13242, then you will look for the “Wave MB”sign. Your group will be walked into the start-ing corral as the start time for your wave ap-proaches. Wave Security will be on hand tomake sure that you are lined up with the cor-rect wave.

Wave Start TimeElite Athletes 8:30 a.m.

A Seeded Runners Sub 43 min. 8:31

B Seeded Runners 43 to 45 min. 8:33

C Seeded Runners 46 to 47 min. 8:34

D Seeded Runners 48 min. 8:35

E Seeded Runners 49 min. 8:36

F Seeded Runners 50 min. 8:37

G Seeded Runners 51 min. 8:39

H Seeded Runners 52 min. 8:40

J Seeded Runners 53 min. 8:41

K Seeded Runners 54 min. 8:42

L Seeded Runners 55 min. 8:43

MA Runners 56 min. 8:44

MB Runners 56 min. 8:48

MC Runners 56 min. 8:52

NA Runners 57 min. 8:56

NB Runners 57 min. 8:58

P Runners 58 min. 8:59

Q Runners 59 min. 9:02

RA Runners 60 min. 9:05

RB Runners 60 min. 9:09

RC Runners 60 min. 9:13

S Runners 61-65 min. 9:16

SB Runners 61-65 min. 9:20

TA Runners 66 to 70 min. 9:23

TB Runners 66 to 70 min. 9:26

UA Joggers 70 to 75 min. 9:29

UB Joggers 70 to 75 min. 9:33

VA Joggers 76 to 90 min. 9:36

VB Joggers 76 to 90 min. 9:40

VC Joggers 76 to 90 min. 9:42

W Jog/Walkers 90 to 100 min. 9:45

WB Jog/Walkers 90 to 100 min. 9:50

X Walk/Joggers 100 to 110 min. 9:54

XB Walk/Joggers 100 to 110 min. 9:59

YA Walkers 110 to 120 min. 10:02

YB Walkers 120 min. or more 10:08

Wave Start Time

YMCA 10K TRAINING TEAM FOR THE UKROP'S MONUMENT AVENUE 10K

What does it take to break out of the 9-to-5 rut, to finally get off the couch, andto engage in a regular regime of running and exercise that can ultimately lead toa healthier lifestyle? It takes discipline, desire and hard work. But you donʼt haveto do it alone. In the YMCA 10k Training Team program created by Sports Backersseven years ago, you will find yourself in the company of over 3,300 people withthe same goals and ambitions. Led ably by veteran runner Dan Blankenship, this

yearʼs crew started their hard work in the middle of January. Ten weeks later, they are off thecouch and in the race. Congrats. If you think the program could benefit you or someone youknow, go to www.sportsbackers.org beginning December 26 and sign up for next year.

The VCU MasseyCancer Center is theofficial non-profitfundraising partnerof the Ukropʼs Mon-ument Avenue 10k.Through your par-ticipation in theUkropʼs MonumentAvenue 10k and theMassey FundraisingChallenge pre-

sented by Anthem you can helpraise critical funds to advance thefight against cancer. There arethree ways you can Put Cancer onthe Run as you run or walk in thisyearʼs event:

1. Participate individually in theMassey Fundraising Challenge.Encourage your friends, relatives,neighbors, and co-workers to rec-ognize your competition in theevent with financial support ofthe VCU Massey Cancer Center.

2. Organize a fundraising teamand put cancer on the run to-gether! Recruit your co-workers,organization or family andfriends and raise money for theMassey Fundraising Challengecollectively.

3. Make your own personal dona-tion to the VCU Massey CancerCenter through their website atwww.run4massey.org.

The VCU Massey Cancer Center isone of 64 National Cancer Institute-designated institutions that leadsand shapes Americaʼs cancer re-search efforts. Working with allkinds of cancers, Massey conductsbasic, translational, and clinicalcancer research, provides state-of-the-art treatments and clinical tri-als, and promotes cancerprevention and education.

The Massey Fundraising Challengeis generously sponsored by An-them. For more information aboutthe Massey Fundraising Challenge,visit www.run4massey.org. Masseywill be on-site at the Expo and inMonroe Park on race day to collectany pledges you have received.

MASSEY CANCER CENTER

Please note:• If you wish to start with someone who is in a different wave, you may do so by startingin the slower personʼs wave. In other words, you may drop back to a slower wave, but noone may move up to a faster wave. THIS WILL BE STRICTLY ENFORCED!

• Be sure to pin your bib number to the front of your shirt. You must wear your bib num-ber to be admitted into the starting corral.

• Remember that we have chip timing to record your exact start time so your results willaccurately reflect the time it took you to run the race no matter which corral you start in.


AT&T DASH FOR THE CASH

HIRSCHLER FLEISCHER SPIRIT CONTEST

PERFORMANCE FOOD GROUP HEALTHY SCHOOL CHALLENGEThe Performance Food Group Healthy School Challenge is a con-test to see what middle school or high school can have the most

students sign up forthe Ukropʼs Monu-ment Avenue 10k.

Prize money will be awarded to the schools with the highest per-centage of participation based on total school enrollment forboth middle and high schools. In addition, the Sports Backersprovided training t-shirts to participants in the Healthy SchoolChallenge that registered for the event by February 27, 2009. Visitthe race website to see how the schools ranked.

MINUTE MAID RACE FESTIVALOnce you cross the finish line. . . turn those run-ning shoes into dancing shoes! The MinuteMaid Race Festival in Monroe Park will come to life with livemusic from Blackbird Pond. Also appearing on stage in Mon-roe Park is Richmond favorite Dirty Truth. For a list of bandsscheduled to appear at the event, see page 18.

The Minute Maid Race Festival will also have lots of food anddrinks including sampling from different food vendors. Therewill also be plenty of activities for the little ones.

EVENT COVERAGE ON CBS 6Be sure to watch for stories and racecoverage on CBS 6 the week leading upto the event. On race morning from 8 to10 a.m., there will be two hours of live coverage of theevent. . . only on CBS 6.

10K FAMILY MEETING AREAUpon exiting the Finish Line Corral, there will be an area tomeet your family and friends. Just tell them to meet underthe sign listing the letter of the alphabet that corresponds tothe 10K participantʼs last name.

RACE RESULTSFull results will be available at www.sportsbackers.org by Saturday evening, March 28.

RACE PHOTOSBrightroom professional photographers will be taking run-ner photos along the course for the Ukropʼs Monument Av-enue 10K and First Market Mile. Be sure to wear your bibnumber where it can be seen, and smile when you see theBrightroom team. Then, visit the race website next week tosee your photos.

Anne Parker has been chosen as theAT&T Dash for the Cash competitor andhas a chance to win a $2,500 bonus prize. Anneʼs race starts at8:30 a.m. at a pre-determined starting position. When the startinggun goes off, she will dash for the finish line, followed closely bythe elite runners, who will be motivated to catch and pass her sothey can add the $2,500 AT&T Dash for the Cash prize to the$2,000 first prize.

The most enthusiastic Spirit Groups along the 10K course will re-ceive special recognition from the Hirschler Fleischer Law Firm. ASpirit Groupʼs goal is to show the most enthusiasm throughcheers, dances, and encouragement given to the runners andwalkers in the race. A $300 Grand Spirit Award will be given tothe winning group, with cash prizes going to nine other groups.All groups must be registered and approved in advance with theSports Backers to compete for the awards.

EVENT DOʼS AND DONʼTSFor the enjoyment of all participants and spectators,please adhere to the following event rules:

• No strollers, baby joggers, animals on leashes,skateboards, skates, or bicycles will be allowedon the course. This will be strictly enforced.

• No one other than registered race participantsmay cross the finish line. Please do not have any-one join you for the final stretch. This is strictlyenforced.

• The post race food area is for registered eventparticipants only. Please do not bring familymembers in with you.


PAST WINNERS2000 Jared Segera 29:27

2001 Elly Rono 29:59

2002 Reuben Chesang 29:39

2003 Gilbert Koech 28:34

2004 Reuben Chebii 28:07 *

2005 Ernest Meli-Kimeli 28:43

2006 Nicodemus Malakwen 28:31

2007 Teferi Bacha 28:29

2008 Abdi Abdirahman 28:32

2000 Alisa Harvey 35:25

2001 Anna Pichrtova 34:57

2002 Lynbov Demisova 33:22

2003 Edna Kiplagat 32:28

2004 Tatyana Petrova 32:46

2005 Tatyana Petrova 32:46

2006 Magdalene Makunzi 32:33

2007 Magdalene Makunzi 32:24 *

2008 Leah Kiprono 34:19

MALE FEMALE

* Race Record


If you are running or walking your first race or your1,000th, it is important to remember that you are notalone when taking part in the Ukropʼs Monument Av-enue 10K. In order to enhance the experience for every-one involved please obey these rules for the road.

RACE ETIQUETTE

PREPARING FOR THE START• Pay attention to the pre-race instructions. What you hearwill not only help guide you through the course but willalso keep you safe.

• Pin your race number on the front of your shirt. This iswhere it is most visible for race officials. This allows the of-ficial race photographers to be able to identify you afterthe event.

• Attach your timing chip to your shoe. Having the timingchip attached to your shoe is the only way you will be ableto receive a time. If you put it in the pocket of your shortsthe timing mats wonʼt be able to read it. And, if it is in yourcar then you wonʼt get a time.

DURING THE RUN/WALK• Have fun and enjoy yourself. Run or walk no more thantwo abreast. Other runners will want to get by you. If youare walking in a group, stay in the back of the pack.

• If you are getting water or POWERade at an aid station,move to the side of the road to grab water from a volun-teer, and keep moving. If you want to stop and drink, moveto the side of the road, out of the way of other runners afterthe aid station. Donʼt go too far with your cup. The race vol-unteers will be collecting the cups and will appreciate nothaving to go on an extended “litter patrol.”

• Even those of us who perspire instead of sweat may haveto deal with bodily functions during the race. If you need tospit, move to the side of the road and do it there; the samegoes for throwing up. If nature calls, pull off the course andcheck for a port-a-potty or kind homeowner.

• If you need to tie your shoe, or stop for any reason, pleasemove to the side of the road. People coming up behind youare still moving and if you stop in front of them, the sceneis set for a collision.

• Feel free to shout words of encouragement to other par-ticipants. They will appreciate your cheers.

• Pay attention to what is going on around you during therace. Just as in real life, expect the unexpected. Think loosedogs, lost kids, low branches, and looming potholes.

APPROACHING THE FINISH• Please donʼt allow your non-registered friends and relatives to run orwalk with you in the race. They would be taking water and POWERadefrom the registered participants. They can cheer you on from the side ofthe road.

• Remember to tell your friends and family NOT to cross the finish linewith you. Once you have crossed the finish line, donʼt stop suddenly orthe runner behind you might run into you. Keep moving through theexit from the finish line area into Monroe Park.

• Enjoy post-race refreshments, but remember donʼt be a piggy. Otherswant to enjoy the goodies too. Moderation is the key so thereʼs food forthe last people finishing the event. Post race food is to help you recoverfrom the run not to stock your kitchen cupboards.


A half-hour before the 10K runners make their way down Monument Avenue, almost 2,000 youngsters will line up for the seventh an-nual First Market Mile Kids Run. Representing a generation of future runners, children from ages 5-12 will complete a full-mile coursethat starts on Cathedral Place and takes them up Park Ave. to Lombardy St., around Stuart Circle, and back down Franklin Street to Mon-roe Park, where it crosses the same finish line as the 10K. The Kids Run is another example of how the Ukropʼs Monument Avenue 10Khas become more than just a race̶itʼs a fun festival event for the whole family.

FIRST MARKET MILE KIDS RUN

PRESENTED BY


STARTING LINE/WAVE STARTSThe starting line for the First Market Mile Kids Run is located onCathedral Place just west of Laurel Street. Participants will line upfor the starters gun in waves based on age (and corresponding tothe color of their bib number) and will start as follows:

Wave Bib Color Ages Start Time1 Red 10-12 8 a.m.

2 Yellow 8-9 8:02 a.m.

3 Green 5-7 8:05 a.m.

GENERAL INFORMATION• One adult may accompany any child age 8 or under while they areon the course.

• Kids Run participants will not be timed. There will be a clock atthe finish for those interested in noting their own finish time.

• As the finishers enter the finish line chute, they will receive amedal and refreshments and then will be directed to the MeetingArea (see below).

KIDS RUN MEETING AREALocated in Monroe Park near the exit of the Finish Line Corral, theKids Run Meeting Area is a secure place, manned by helpful volun-teers, for participants to meet their parents and friends. All parentsmust meet their children in the designated Kids Run Meeting Areaafter the children finish the race.

FIT FOR LIFE KIDS CHALLENGEThe Fit For Life Kids Challenge is a free incentive-based fitness pro-gram for elementary school-aged children throughout the metroRichmond area. The program encourages youth to run 26 milesover the course of a 10-week period. Participants in the Fit For LifeKids Challenge track their progress on a Running Log (coloringsheet) and receive incentive prizes at the 5, 10, 15, and 20 milemarks along their way. For more information on the program, visitsportsbackers.org.

PRESENTED BY


COURSE MAPSMONROE PARK MAP

PRESENTED BY

BROAD ST.

MALVE

RN AVE.

BLACKER

CHANTILLY


RACE DAY PARKINGWe encourage participants to car pool to the race. Even better run orride your bike to the starting line. Free parking is available on streetsthroughout the area. WE STRONGLY RECOMMEND GOING EAST OFBELVIDERE TO FIND ON STREET AND SURFACE-LOT PARKING. Tolessen your chances of getting stuck in traffic, please avoid theBelvidere exits off I-95 and I-195 and instead go further east and exit on3rd Street, Broad Street or Franklin Street.

Paid parking ($5 per vehicle) is available in several parking decks. Toaccess the parking decks in the area, please use these directions:

• 801 W. MAIN STREET DECK (between Laurel and Cherry Street): TakeI-195 to the Idlewood exit. Make a left turn onto Cherry Street to the en-trance to the deck.

• 1101 W. CARY STREET DECK (corner of Cary and Harrison Street):Traveling east on Cary Street, the deck will be located on your right atthe intersection of Harrison Street.

• 609 BOWE STREET DECK (next to the Siegel Center): Exit 95 at theBoulevard and head south (right). Make a left turn onto Leigh Street.Travel east to Bowe Street and make a right turn(one block east of Lom-bardy). Go south and the parking deck will be on your left.

• 100 S. JEFFERSON STREET DECK: Travelling east on Cary Street, thedeck will be located on your right at the intersection of Jefferson Street(two blocks east of Belvidere Street).

LOMBARDY

HARRISON ST.

BELVID

ERE ST.

THE

BOUL

EVAR

DROSENEATH

T

KENSINGTON AVE.

DAVI

S

STRA

WBERR

Y ST.

MAIN ST.

CARY ST.CATHEDRAL PL.

LAUR

EL S

T.

OUTBOUND COURSE ROUTEINBOUND COURSE ROUTEKIDS RUN

MILE MARKERS

COURSE DIRECTIONS

LEGEND

DOWNTOWN EXPRESSWAY

RACE DAY TRAFFIC INFOMOTORISTS NOT TRAVELLING TO THE RACE ARESTRONGLY ENCOURAGED TO USE I-95 AND I-195 AROUNDTHE CITY. For a list of street closings and traffic patternchanges on race day, please visit www.sportsbackers.org.


BANDS& LOCATIONSBand Genre Course LocationExplicit Faith Christian Rock Parking Lot ‒ 500 West Broad Timed Arrival Funk-Jazz Broad Street at the Lombardy Street turnRocky River Funk Lombardy at Grace Royal Pain Rock Stuart CircleRichmond Rock Exchange Rock Robert E. Lee Monument 86A Reggae/Funk Intersection of Monument & N Allison St,Larry Rosen Explosion Rock /Funk Jefferson Davis MonumentMike Lucci Blues Band Blues Mathew Fontaine Maury MonumentLedfoot Rock & Roll Monument & Tilden St.Follow the Cloud Rock & Roll Arthur Ashe MonumentThe Illbillys Rock Monument & Malvern Ave.Faith Covenant Drum Line Drum Line Monument and Thompson St.The Proverbial Rock Monument and LayfayetteThe Andiband Classic Rock Monument & Shenandoah St.Managerie Rock/Funk/Blues Monument & Westmoreland St.Busted Soul Rock Monument & Chantilly St. (10k Turnaround)Buck Rock & Roll Monument & N Thompson StreetJohn Ivins Band Christian Rock Monument Ave & BoulevardCatalytic Converter Rock W. Franklin & Birch St. The Fourth Generation/ Richmond School of Rock Rock/Funk/Reggae W. Franklin & Ryland St.

Captain Slicktalk Rock W. Franklin & Harrison St. Louisiana Territory Rock W. Franklin & Shafer St.Silly Bus Kids Music First Market Mile Kids Run Start LineBlackbird Pond Rock Minute Maid Festival Bands, First Stage 8:30 to 10:30Dirty Truth Rock Minute Maid Festival Bands, First Stage 10:45 to 12:45Glennroy & Company Jazz/Rock/R&B Minute Maid Festival Bands, 10K Start 7:30 to 10:00

Jason MasiBlue Avenue Jazz QuartetThe Moogly Blues BandSloth Loves ChunkGrendel

BopcatsTrouble AgainThe RagdollsEat The Center

+ THESE BANDS WILL ALSO BE PERFORMING.

ANDERSON & STRUDWICK PARTY STOP LOCATIONS


ANDERSON & STRUDWICKPARTY STOPSFriends or relatives cheering on runners along the course will wantto visit one of the four Anderson & Strudwick Party Stops along thecourse. Each location will feature a band, food, drinks, race pro-grams, and sign making materials for spectators to show their sup-port and enthusiasm. Parking for each Party Stop is available onlocal side streets.

LEE STATUE AT MONUMENT AND ALLEN (NORTH SIDE OF STREET):From the North/West: Take I-95 to the Boulevard (Exit 78). Make aright at the bottom of the ramp onto the Boulevard heading south.Turn left at the first traffic light onto Robin Hood Road. Turn rightat the first traffic light onto Hermitage Road. Go approximately onemile and turn left onto Broad Street. Go one block and turn rightonto Allen Avenue. Monument Avenue is two blocks ahead.

From the South/East: Take I-95 North to the Boulevard (Exit 78).Turn left at the bottom of the ramp onto Hermitage Road. Go ap-proximately one mile and turn left onto Broad Street. Go one blockand turn right onto Allen Avenue. Monument Avenue is two blocksahead.

COURSE TURNAROUND ATMONUMENT & CHANTILY:Take I-64 to Staples Mill Road/33 East(Exit 185). Follow Staples Mill Roadsouth to Monument Avenue. The PartyStop will be located one block east.

MALVERN & MONUMENT(SOUTH SIDE OF STREET):From the South: Take Powhite Parkway to I-195 North to the Pat-terson/ Grove exit. Bear left onto N. Thompson Street. Turn left ontoKensington Avenue. Turn left onto Patterson Avenue. Turn rightonto Malvern Avenue. Monument Avenue will be five blocksahead.

From the North/East/West: Take I-95 to I-195 South to theGrove/Cary Street exit. Bear right onto Floyd Avenue. Turn rightonto Hamilton Street. Turn left onto Grove Avenue. Turn right ontoMalvern Avenue. Monument Avenue will be nine blocks ahead.

BOULEVARD & MONUMENT (SOUTH SIDE OF STREET AT FIRST BAPTIST CHURCH):From the South: Take Powhite Parkway to I-195 North to the Pat-terson/Grove exit. Bear left onto N. Thompson Street. Turn rightonto Kensington Avenue. Turn left on the Boulevard. MonumentAvenue will be two blocks ahead.

From the North/East/West: Take I-95 to I-195 South to theGrove/Cary Street exit. Make a left onto Cary Street. Make a left ontothe Boulevard. Monument Avenue will be eight blocks ahead.


Celebrating 10 Years

2000

2001

2002

2004

2005

2007

2008


2003

2006

2007

RUNNING THESTATUES:In 2000, before the first Ukropʼs Monument Avenue 10k no oneknew that the race would be the phenomenon it is today.

“Even from the start it was unlike any running event ever heldin Richmond,” recalls Sports Backers executive director Jon Lugbill.“Monument Avenue looked beautiful. It was a warm March thatyear and the dogwoods and redbuds were in full bloom. And wehad this event that was exciting and welcoming to participantsof all levels. The positive energy was amazing.”

Tracey Russell̶currently the Executive Director of the At-lanta Track Club in Georgia̶was part of the team that put to-gether the first Ukropʼs Monument Avenue 10K. “In year one, wewere pleasantly surprised at the turnout. It was around 2,460,which was the largest event in Richmond at the time and maybethe region at that point. It continued to grow each year,” she re-calls. “We were very aggressive in year one putting all the bellsand whistles in the event and making it great, especially for thefirst-time runner. We had chip timing, a professional announcer,great shirts, prize money̶things that would bring credibility toyear one. It definitely exceeded our expectations. Your best mar-keting tool is to put on a great race, and the next year racers bringothers with them. We knew we had something good.“

By 2008, participation had grown to 31,158 runners and nowincludes the First Market Mile Kids Run. Costumedathletes̶everything from Wookiees, super heroes, dancing ele-phants, to crayons, a queen with her toga-clad entourage, UncleSam and the Statue of Liberty̶are among the many participantswho have added an element of creativity and festive wackiness tothe event.

Spirit groups inject smiles and encouragement. At partystops, supporters cheer and holler as bands play for an apprecia-tive audience that is constantly changing with the passing run-ners. There is now a spirit group, band or party stop every 200yards along the whole course. The Ukropʼs Monument Avenue10k has grown into a huge celebration of community wellness.

And along the way something truly extraordinary has hap-pened̶the Ukropʼs Monument Avenue 10k empowers peopleto change lives.

“The YMCA 10k Training Team has motivated tens of thou-sands of Richmonders to get up and get moving enough to beable to finish a 10k,” says Lugbill. “We knew the first year of theprogram was a success when people came across the finish linehugging and crying.”

The event has become a part of Richmondʼs culture withthousands of people training with the YMCA 10k Training Team,or on their own. All pushing themselves to accomplish some-thing extraordinary. For many it is an opportunity to shedpounds, be more active, get healthy or connect with friends andfamily. For others, raising funds to help the VCU Massey CancerCenter is a way to change lives.

In the end, the collective experience of so many individ-uals changing lives together has transformed the UkropʼsMonument Avenue 10k from just a race to a community cel-ebration of accomplishment.

A D E C A D E O F W A L K I N G &


I STARTED RUNNING...Ingrid Mercer: I started running in 1998. Ihad just finished my bachelorʼs degree atthe University of Pittsburgh and had spentmy time there biking for transportationand swimming for exercise. My friend rec-ommended I start running so I could do atriathlon. I did my first sprint tri in MadeiraBeach, FL in May 1999. I had never run thatlong (5k) without stopping before. I keptgoing and my first running race was the1999 Richmond marathon. Tom Layman: I started walking back in themid-80's after The Martin Agency movedto 501 N. Allen. I first walked on Monument

Avenue during my lunch hour for exerciseand a way to release the tension fromwork. Later I began walking the VitaCourse in Byrd Park and Maymont. Emily Conklin: I started running with a verygood friend of mine when I was 21. I hadalways been athletic, but not when it cameto running. She and I had been workingout together in some fashion since wewere in high school. She's a great runnerand I wanted to be able to run like her. Shehelped me train for my first Ukropʼs Monu-ment Avenue 10k and pushed me to thefinish; after that I was hooked. Darryl Cotman: I started running about1987 to lose weight. I lost 46 pounds andrunning has help me to keep it off. I enjoygetting up at 4 a.m. and going out in thedark 6 days a week.

WHATʼS MY MOTIVATIONIngrid Mercer: Man, Iʼd have to say that myfirst few years of running were driven by amanic obsessive compulsive disorder, seri-

ously. I wasnʼt even that good. Itrained for, and ran my first fourmarathons alone. It was gettingpretty hard.

For my fifth marathon I de-cided to join the Sports BackersMarathon Training Team. ThroughSports Backers, Iʼve developed areal large group of friends in thelocal running community and nowevery year I look forward to meet-ing with them on Saturdays dur-ing the summer months. Emily Conklin: My motivation forrunning has changed over theyears. At first it was to accomplishmy goal for each race, whether it isnot to walk during the race. Now itʼsto keep a fresh mind, release thestresses of everyday life, and to getout and socialize. My training inten-sity fluctuates throughout the yearusually depending on the weather. Tom Layman: My motivation/in-spiration to walk when I donʼt feellike it is: when you skip a few daysor a week, you definitely feel itwhen you try to keep the quickpace from before. So, you shouldjust try to be consistent. Darryl Cotman: Meeting newfriends at the events. When I dothe Ukropʼs Monument Avenue10K I run into people that I havenʼtseen for years.Ingrid Mercer: When I run a race,10k, half marathon, full marathon,I finish with a real sense of accom-plishment. Thereʼs nothing likestanding around with your friends,water in one hand and a banana,bagel and cookie stuffed into the other,discussing the course terrain and sites, andpersonal race experiences.Emily Conklin: The Ukropʼs Monument Av-enue 10K is a race Iʻve watched grow leapsand bounds since 2000. Itʼs the one raceout of the year that I know Iʼll see friendsand family having a great time for a greatcause. Not only is it great to be around allthose local people in your community, but

also there doing something wonderful fortheir bodies. Tom Layman: The Ukropʼs Monument Av-enue 10K has been a participation in anevolution. Every year has been differentand my friends and I have adjusted to theadditional runners and walkers. In the be-ginning, we were very aware of our times.Now, we just enjoy a fast walking pace andremind ourselves to keep hydrated.

This year marks the 10th anniversary of the Ukropʼs Monu-ment Avenue 10K. So that means anyone who has partici-pated in the 10K all 10 years will be recognized as a

member of the 100K Club. Below is a list of the 66 people who have entered and completed all 9 previousUkropʼs Monument Avenue 10K races, and they are all eligible for the 100K club. Any of them who completethis yearʼs race will be saluted at the event with a special Nike technical shirt recognizing their membershipin the club. Four 100K athletes discuss their race experiences.

THE 100K CLUB

AMANDA ABATEANNIE ARMSTRONGBRAD ARMSTRONGFRANKLIN AYLORBROCK BARNETTJOHN BARTHOLOMEWROB BRYDENEDWARD CHARNEYROBERT CHEIVESPHILIP COGGINSEMILY CONKLINLYNN COOKTHEODORE COOPERDARRYL COTMANBIL CULLENJON DEBOERWILLIAM DORERJAMESON EDDYDOUG EHLERSMARTIN FAWLSRAY FLOURNOYKARL FRANKWALTER FRIZZELLRODNEY GILLDAVID GREENBERGLINDA GULICKTATTER HARTMANNGARY HEARNBOB HINESMARTHA HODGESMIKE IRVINDAWN JANISZEWSKIJERRY JOHNSON

ERIK JOHNSONRON KARNESWILLIAM KELLYJOHN LANDRYTHOMAS LAYMANJOHN LEIMANNSTEVEN LERNERDAVID LYONSJULIE MALLORYSTEVEN MARTINCHRISTINE MARTINESUSAN MCNAMARAINGRID MERCERCHUCK MIFFLETONTERRY MIFFLETONDAVID MORGANJAMES MOSEYBARBARA MOYERVALERIE NAQUINSTEVE NUCKOLLSCHERI NUTTYPETER OPPERSTEPHANIE PAGETTOM PEBWORTHKEVIN PENNOCKTOM REILLYJOHN RICKMANDAVID SENSENIGGREG TUCKCHUCK UNSERBARRY WHITEPAUL WINSLOWLEWIS ZINGARO

ELIGIBLE FOR THE 100K CLUB

Mercer: “I also love

the guy whodresses up like

Chewbacca. Heʼs my hero.”

Conklin: “My favorite moment would have

to be when I see my 6'5" dad cheer-ing me on from the median; sinceheʼs so tall I can always spot him.”


Bon Secours is a proud sponsor of the Ukrop’s Monument Ave 10k

good moveWE SEE YOU ACTIVE

Bon Secours Orthopaedic Institute offers a comprehensive,

compassionate approach to the prevention, assessment,

treatment and rehabilitation of orthopaedic injuries

and diseases. We are home to nationally respected

orthopaedic surgeons who use leading-edge

techniques. We have the most up-to-date equipment

to diagnose and treat patients and we perform more

procedures annually than any other area hospital.

call 359-WELL for more information

or visit bonsecours.com

Good Help to Those in Need®

BON SECOURS ORTHOPAEDIC INSTITUTE

Itʼs a fact that one in two men and one inthree women will get cancer in their life-times. Itʼs also a fact that you can make adifference at the Ukropʼs Monument Av-enue 10K by participating in The MasseyFundraising Challenge. The Challengeprovides an easy way for individuals andteams to support world-class cancer re-search at Massey Cancer Center.

SUCCESS STORIESMargaret Broaddus underwentchemotherapy for six months to treat hercancer, and she still managed to runevery day. “I ran to keep the routinegoing.” Margaret has run in the 10Kevery year except for one and that wasdue to a conflict with another race. Sheand her husband Al are on several run-ning teams and she has also been veryactive with the Massey Cancer Center

fundraising committee for the UkropʼsMonument Avenue 10K. Margaret says,“Iʼm high on Massey. They have a won-

derful approach to treatment. My doctoralways encouraged me to run and wasvery positive.”

Jeff Blackburn, a local dentist, willnever forget the day he received a call athis Midlothian dental practice from hisdoctor, informing him that the lump hehad discovered in his neck was malig-nant. “The folks at Massey Cancer Centerwere terrific throughout the entireprocess, from diagnosis through treat-ment,” Blackburn exclaimed. “I didnʼt justhave Dr. DiNardo ̶ I had an entire med-ical team treating me.”

After his treatment ended in July2007, Blackburn began running to gethimself back in shape and competed inhis first triathlon that August. In April2008, he ran in the Ukropʼs MonumentAvenue 10k, and participated in theMassey Challenge to raise funds to sup-

THE MASSEY FUNDRAISING CHALLENGE

Broaddus underwent

chemotherapyfor six months

to treat her cancer,

and she stillmanaged

to run every day.


April 25-26 National Duathlon Festival Whether youʼre a first-time duathlete or a hard-core competitor, there is something foreveryone at the National Duathlon Festival! Historic downtown Richmond plays host toall things Duathlon(a run-bike-run event). Stay in a downtown hotel and walk to thetransition area, restaurants, and shopping. New on-road and off-road courses will en-hance the competitors experience in 2009. The post-race tailgate party, on-course spec-tator party zone and vendor expo combined with great racing provides for oneawesome Du weekend!

May 15-16 Dominion RiverrockDonʼt miss the first annual celebration of Richmondʼs active riverlife! Dominion Riverrock unites the community through a uniquemix of adventure sports, music and fun, set against the backdropof Richmondʼs downtown riverfront. The party begins on Fridaywith a live performance by Rusted Root...a Mud Run...and an acro-

batic freestyle bike competition. Then, join in the fun Saturday as athletes from aroundthe region square off in high-adrenaline activities both in and around the river̶like theJames River Scramble trail run, mountain biking, kayaking and much more. With addi-tional musical performances, spectator watersports like the highflying water dogs, food,exhibits, a downtown Bar Crawl and more, Dominion Riverrock is sure to make a splashas Richmondʼs premier river event.

May 30 Anthem Stride Through Time 10kCome out and join us for the first ever Anthem Stride Through Time. While beinghealthy and active walking this 10k youʼll have a chance to explore all the history down-town Richmond has to offer. There are surprises around each turn including live music,costumed interpreters and more. Itʼs historical entertainment you wonʼt want to miss.

July 25-26 U.S. Army 3 on 3 Summer HoopsBring your game to Richmondʼs biggest 3 on 3 basketball show-case and take part in the thrills of the U.S. Army 3 on 3 SummerHoops tournament. Teams of all ages take their shot at beingthe best in their division. In between games, challenge yourfriends to dribbling and shooting competitions on the contestcourt. Throw in the Slam Dunk contest, music, food and coolsponsor giveaways and youʼll see why this event rocks!

Aug. 29 Patrick Henry Half MarathonThe Patrick Henry Half Marathon is a combined event of the Richmond Road RunnersClub and the Sports Backers. Named for Hanover Countyʼs famous Colonial-era patriot,Patrick Henry, who proclaimed the Revolutionary Warʼs rallying cry, “give me liberty orgive me death,” the 13.1-mile race starts and finishes in Poor Farm Park in HanoverCounty, traversing both rolling countryside and Ashlandʼs scenic railroad district.

Nov. 14 SunTrust RichmondMarathon, McDonaldʼs Half Marathon & NTELOS 8k The SunTrust Richmond Marathon has been recognizedin Runner's World magazine as “Must Do” marathon in

2009. Come experience "Americaʼs Friendliest Marathon”̶26.2 miles of smiles̶thecourse tours Richmondʼs old neighborhoods and follows Monument Avenueʼs statues ofConfederate soldiers, through the campus of Virginia Commonwealth University, thenalongside the James River. As cited in Runners World: “Along with the typical water andsports drink stops, this is probably the only race in the country that offers junk foodstops, at miles 16 and 22, stocked with Gummy Bears, cookies, and soda.”

SPORTS BACKERS UPCOMING EVENTS

port cancer research at Massey.Blackburnʼs fundraising team included

friends, family and his office staff ̶ the very peo-ple who had helped him get through his difficultdiagnosis and treatment. His office staff got in-volved, still supporting Blackburn and the fight

against cancer. In the end, Blackburn and histeam raised $1,000 for the fight against cancer.This year he plans to raise even more money forthe cause, getting the word out about the MasseyChallenge at his office as well as local businesses,and through the ball teams he coaches.

BACKGROUNDThe VCU Massey Cancer Centerʼs 500 researchershelp to lead and shape the nationʼs cancer re-search efforts to save and improve lives of peoplewith cancer in Richmond and around the world.

An additional 500 personnel are focused on treat-ing cancer patients and offering the regionʼslargest menu of clinical trials.

As a public-private partnership and a 501(c)3non-profit organization, Massey relies on philan-thropy as its largest source of funding. Last year,more than 50% of its research funding came fromprivate donations.

FAST FACTS:

• The Ukropʼs Monument Avenue10k is the largest participatoryevent benefiting VCU MasseyCancer Center.

• The money raised through theMassey Fundraising Challengesupports the fight to cure cancer.

• In 2008, runners and walkershave raised more than $500,000for Massey. This yearʼs goal is toraise $750,000, and eventuallyraise $1 million annually.

• Fundraising teams are responsi-ble for more than 71 percent ofthe total funds raised each year.


SPECIAL THANKSTHANKS TO ALL THE SPONSORS, VOLUNTEERS AND PARTICIPANTS

WHO MAKE THE UKROP'S MONUMENT AVENUE 10K POSSIBLE.

DAN BLANKENSHIP YMCA 10K Training Team ASHLEY BURTON Massey Cancer CenterCRAIG BOOKER Kids Run Wave StartDR. JIM CISEK Medical DirectorWENDY COGGSDALE Start AreaWILL DIXON Event SupportJEFF FITCH Sponsorship DirectorRO GAMMON Start FestivalBETSY GARBER RegistrationMARCY GEORGE Post-Race FoodMICHAEL GEORGE Start/Finish Line CoordinatorFRAN GILDAY RegistrationTOWNLEY GOLDSMITH Expo LogisticsMARY MARSHALL GRAEBER Volunteer CoordinatorROY GRIER Kids Run Marshal CoordinatorAMY HARTLEY Party StopsFAITH HECHT Kids Run/Spirit ContestAURIE HORN Spirit ContestMIKE KEOGH BandsMEGHAN KEOGH Expo DirectorSTEPHANIE KIRKSEY Kids Run Start Coordinator

ED KLEIN Start Line SecurityDONA LAWSON Accounting ManagerJAY LENZI Water Stop DirectorMIKE LEVINS Registration CoordinatorJON LUGBILL Race DirectorMIKE MCCORMICK MediaRAY PATTERSON Community RelationsJOHN RAIGINS Warehouse/Transportation/LogisticsLISA RANDOLPH Operations DirectorLIN REHAK Spirit Contest & Start CeremonyGREG ROTH Elite AthletesSCOTT SCHRICKER Marketing DirectorMEGAN SILVA Signage/Medical SupportANNE STRINGER UkropʼsTHOM SUDDETH Elite Athlete CoordinatorDON SUMERFORD AwardsTIFFANY SY Sponsorship ManagerMERIDETH WATSON Course MarshalsEVIE WILKERSON Kids Run Meeting Area CoordinatorCARL WILSON Music-Logistics/ Expo Parking

EVENTCHARITIES

EVENTORGANIZERS

AVAILABLE NOW AT

SBQnow.com | 29

W O R K O U T

The Graceful Weekend Warrior:

Flexibility for Hips & Hamstrings in Three Minutes a Day

It is prudent for theprofessional and am-ateur athlete to incor-porate a stretchingroutine in theirlifestyle. Use thismetaphor to help youunderstand why: anoak tree, although itstands tall and strong,lacks flexibility. Whena strong wind blows,it may snap and even-tually die. On theother hand, a palmtree has flexibility andstrength. It is able togive and take with themovement of thewind. When the wind

ceases to blow, the palm tree will stand up tall once again. We want our bodies to have a balance of strength

and flexibility. Flexibility helps us to prevent muscleand joint injuries and allows us to release tension frommuscles that feel bound due to stress. Your perform-ance will change and your endurance will increase.

If you are not used to a regular stretching routine,be aware that these movements may feel uncomfortableat first. If you smile and use your breath to ease intothem slowly, over a period of days, weeks and months,your body will get used to being stretched. You will feelbetter after a workout. Feeling better in your body andmind will help you to be the best and most gracefulweekend warrior.

Flexibility helps us to prevent muscle

and joint injuries and allows us to release tension

from muscles that feel bound due to stress.

3Stretches to ImproveYour Performance

1. Standing Forward Bend After your workout, stand with your feet about hips width apart.Keep your knees soft and allow your hands to fall toward theground. You should feel this stretch in your legs, not in your back.If you do feel your back, soften your knees more. Hold this posi-tion for 60 seconds or more. Soon, your legs will be straighter asyou practice this over time.

2. Standing Head to Leg Stand in front of a bench or somewhere you can elevate yourfoot. Place your foot on this bench with a straight leg. At the sametime, soften the standing leg. You should feel this stretch underthe thigh (hamstring). For an advanced stretch, fold over the ex-tended leg only to the point where you begin to feel your back.Hold for 60 seconds or more on each side.

by Arlene Bjork

Standing Forward Bend

continued on next page >>

Bjork owns and operatesGrace Yoga in Richmond.

30 | SBQnow.com

Sports Backers Quarterly: Athletics, Recreation & Healthy Livingis produced six times a year (4 regular issues and two specialevent issues) by Palari Publishing LLP (The Work Factory, 1113West Main Street, Richmond, VA, 23220 Phone 804-355-1035),Sports Backers (100 Avenue of Champions, Suite 300, Rich-mond, VA 23230 Phone 804-285-9495).

All rights reserved. Reproduction in whole or in part of any text,photograph or illustration without written permission from thepublisher is prohibited. General comments, story suggestions and letters to the editor for

publication consideration should be directed to [email protected].

SBQ is published by Sports Backers and Palari Publishing LLP

To Advertise in SBQcontact Dave Smitherman

804.355.1035 [email protected]

WWW.SBQNOW.COM

Publisher | Executive EditorDave Smitherman

Publisher | Art DirectorTed Randler

Managing EditorRebecca Jones

Contributing WritersArlene Bjork

Paula Inserra, PhD, RDTeresa Stadler, MD, FACSM

PhotographyChris OwensJesse Peters

MARCH|APRIL VOL. 2 ISSUE 3NUMBER 7

SPORTS BACKERS QUARTERLYAthletics, Recreation & Healthy Living

3. Seated Pigeon Sit down on the ground and bend both knees. Take theright shin bone and cross it over your left thigh. Flex thetoes of your right foot. Place your hands on the ground be-hind your back and slowly ease your chest in the directionof your right shin. You should feel this stretch in your righthip. If you feel this in your right knee, back off a little andreadjust the leg. Hold for 60 seconds or more. This hipstretch is critical for long-term flexibility success.

Standing Leg to Head

Seated Pigeon

Get Healthy by Eating Right with Ukrop’s.

Full Circle: Only at Ukrop’s.A delicious way to save on natural

and organic products.

We pride ourselves on having delicious, healthy food choices throughout our aisles.

In fact, Ukrop’s won the first Supermarket News Whole Health Enterprise award, which

honors leaders in health and wellness. Along with nutritious food, we have Registered

Dietitians who can help you meet your health and wellness goals. Call (804) 340-3005

or (800) 272-9683 for information or to schedule a nutrition counseling session.

Sarah Boyd, R.D. Ukrop’s Registered Dietitian

Documents

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