Until next time …
Tuesday, April 8, 2008
I feel that it's appropriate to have some sort of closeout entry for this RBlog. It just wouldn't be right without saying goodbye. I want to thank every for reading this over the past couple of months. Your feedback is greatly appreciated! I also want to thank the Richmond Sports Backers for giving constant updates to this race and for feeding all the media with story ideas.
For all the runners who finished on Saturday, I send out a big "congratulations" to you. For those completing their first race ever, I hope this is only the beginning of great things for you. Richmond is full of road races, so there's no excuse to stop now. It's never too early to start thinking about doing a half marathon or the Richmond Marathon later this year … or just sticking to shorter races.
So for now, I say farewell to writing about running. Until next time …
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The winners are ...
Saturday, April 5, 2008
As the heavy rain held off this morning, it appears another successful Ukrop's Monument Avenue 10k has come and gone. This being my first time participating in the event, I have to say that all in all it was a good experience. Maybe next year I won't have a bum foot that prevented me from full enjoyment. But from a well-organized start, to some good bands, to fans lining the streets in the rain, to some free 100-calorie snack packs, it was a good day.
If you have any short stories or anything you'd like to say about this year's 10k, email me at david.hylton@corp.richmond.com by noon Monday. I'll have a post to close out this blog early in the week. Anyway, on to the race details. Here is the latest from a Richmond Sports Backers news release:
Abdi Abdirahman of Arizona defended his national championship title in the USA 10k Men's Championships at today's Ukrop's Monument Avenue 10k. The 30-year-old finished in 28 minutes, 32 seconds.
Dan Browne, 32, of Oregon, was second with a time of 28:36.
Billy Weldon, of Glen Allen, was the day's spoiler, as he captured the $2,500 purse as winner of the AT&T Dash for the Cash. Weldon, an everyman runner who was selected at random from Ukrop's Monument Avenue 10k registrants, was given a 2.8-mile head start and the opportunity to claim the cash if he bested the field. He crossed finish line almost two minutes ahead Abdirahman, who had teased him to watch out at a press conference the day before. This is only the second time in four attempts that the Dash for the Cash runner has claimed the prize.
In the Ukrop's Monument Avenue 10k women's race, 32-year-old Kenyan Leah Kiprono won the $2,000 first prize with a 32:24. Richmonders Cheryl Anderson (34:22) and Maria Elena Calle (35:15) were second and third respectively.
With a record registration of 31,158 runners and walkers, and a record finishers' tally of 24,055, the Monument Avenue 10k, now in its ninth year, continues its torrid growth rate. The morning began with another registration record as 1,891 children ages 6 through 12 participated in the First Market Mile Kids Race presented by Minute Maid.
There were more than 27 bands entertaining runners and spectators along the route and at the Minute Maid Race Festival. More than 20 spirit groups in the Hirschler Fleischer spirit contest rallied participants with cheers and encouragement. And four Anderson & Strudwick Party Stops spectators fashioned placards and encouraging signs for a favorite runner or walker. Stops also featured noisemakers and band accompaniment.
Almost 180 runners and walkers participated in the Richmond Times-Dispatch Dress Up and Contest, another event record. The individual winner was Boren Eam, of Midlothian, whose costume as the Ultimate Warrior earned him $500. The group winner was the Tooth Troop a 13-person ensemble of themed teeth, a dentist and a tube of toothpaste who work together at Atkins, Maestrello & Associates Pediatric Dentistry in Richmond. They will donate half their $500 prize to the VCU Massey Cancer Center.
Another area of growth was in the Performance Food Group 10k Healthy School Challenge, which recruited more than 2,200 high school and middle school kids to enter the 10k. The winning high school Trinity Episcopal won the high school division, claiming a $500 prize. Millwood School in Chesterfield County won the middle school division, also good for a $500 prize.
To check out individual results, visit sportsbackers.org.
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The forecast
Friday, April 4, 2008 at 11 a.m.
On top of worrying about getting up on time, making sure your shoes are tied tightly and just being nervous, there's yet another obstacle: the weather. The Sports Backers Web site says it clearly: the Ukrop's Monument Avenue 10k goes on rain or shine. Don't let a few raindrops get in your way!
If you've been keeping an eye on the forecast, you know that surprisingly it hasn't changed too much. Rain has been predicted on Saturday all week. Here's a look at what's being reported through this morning.
Weather.com
Showers and thunderstorms likely, with a high of 68. Chance of rain is 90 percent. The hour-by-hour forecast right now has thunderstorms in the forecast for 8 a.m. and 9 a.m.
Weather Underground (wunderground.com)
At 8 a.m., there is a 60 percent chance of light rain and thunderstorms. The temperature should be in the low 60s.
Accuweather.com
At 8 a.m. and 9 a.m., rain is in the forecast, with temperatures in the upper 50s.
CBS 6
A message from Meteorologist Aaron Justus on CBS 6's Web site, www.wtvr.com: "Spotty showers will persist into Saturday, so my best advice is to keep the rain gear handy if you are heading out for the Monument Ave 10K. Luckily Saturday doesn't look like a complete washout."
NBC 12
As of 11 a.m. today, on its Web site www.nbc12.com: "Rain could be heavy Saturday with a chance of a few embedded thunderstorms mainly in the southeast portion of the state."
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Headphones are allowed!
Wednesday, April 2, 2008 at 3:05 p.m.
For headphone wearers out there, have no fear, you can wear your headphones in Saturday's race. Jon Lugbill of the Richmond Sports Backers just told me this within the past half hour.
But with more than two dozen bands expected to line the course, wouldn't you want to just use that to keep you going?
I won't start another headphones debate, but I thought many of you out there would like to know this news.
For more details on Saturday's Ukrop's Monument Avenue 10k and First Market Kids Mile, check out a separate story Thursday on Richmond.com.
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What should I eat?
Tuesday, April 1, 2008 at 2 p.m.
A while back, someone asked me to discuss what to eat the day before race day. I think a better way to approach it is what NOT to eat the day before race day … or a few days before … or the morning of. Let me first caution you that I'm giving you advice based on what's worked for me in the past few years and what others have told me. I'm no expert … and in fact, some experts may disagree. So be it.
How ever old you may be, you know your body best. If there are certain foods that you know cause digestion problems, then stay away from it. I have often pigged out on pizza for lunch the day before a race, but for some people this may cause some major cramps on a run the next morning.
Most runners are familiar with the term "carbo loading." Someone once gave me some excellent advice to not over indulge in carbs the day before, but instead "load" up two days before. There's nothing wrong with a nice spaghetti dinner the prior evening, but I have found that I get more benefits having a big carb meal 36 hours before.
You'll want to avoid high-fiber foods the couple days before as well. No one wants to be behind that runner who, the day before, had Fiber One cereal for breakfast, a salad for lunch and broccoli as a side for dinner. I have often "fiber loaded" early in the week for big events to know that I'll be worry-free on race day.
As for eating on the day of the race, you'll want to get that out of the way about two hours before the event. My personal favorite is a plain bagel with honey. I've also been known to get a big Little Debbie Oatmeal Cream Pie. While on any other day this may be "empty" calories, I have found it to provide some nice fuel in a race, and quite tasty.
On race morning, I've always been told to avoid dairy products, so yogurt and milk have never even been considered. Look at it this way – if you don't want to see it coming up and out of your mouth in a few hours, stay away from it. I know of no other way to put it.
I can't even begin to tell you how many people I have passed that are having this conversation with their friend: "What did you eat this morning." "Nothing." "Me neither." Big mistake.
The most important thing to remember is to hydrate. Hydrate, hydrate, hydrate. One mistake I've made and seen other people make is not getting enough hydration in the day or two before a race. You can't "water load" the morning of – you're asking for trouble if you do. It really shouldn't be any drastically different that what you do leading up to your long run.
Another important aspect of eating and running is what to do after the race. There are different ways to approach this. I've always been a big fan of rewarding myself for the hard work that got me to that finish line. My biggest concern is to make sure I'm hydrated. Even though you may have properly hydrated in the days leading up to the race, make sure that you continue getting fluids into your body in the hour past the race. The staple at most races for food is cookies and fruit. Have at it. I often enjoy a pizza on race day if I didn't have it in the days leading up to the race.
Do you have any favorite pre-race meals or tips? If so, email me at david.hylton@corp.richmond.com and I'll include them in a posting this week.
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Race week is here
Monday, March 31, 2008 at 11 a.m.
Doesn't it seem like the first quarter of this year has flown by? It seems hard to believe, but at the end of this week the ninth running of the Ukrop's Monument Avenue 10k will be here.
Another thing that's seems hard to believe is how big this race has become. In 2000, just a little more than 2,400 runners signed up for the race. This year that number is 31,000. That kind of percentage increase hurts my head to even think about. The kids run has also seen a steady increase in number of registered runners since it first began. In 2003, there were 669 registered runners. Last year that number topped 1,700. This year is expected to draw similar numbers.
So are you ready for the big day? Stay with Richmond.com all week as we bring you more details about this weekend's race, what to eat the day before the race, what the weather might be like, and much more. In case you missed it, click here to check out this week's "20 Questions" in which 20 different runners give their biggest running lesson learned.
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A group effort
Wednesday, March 26, 2008
As the Ukrop's Monument Avenue 10k race day quickly approaches (it's next week!!), here's a look at more of the larger groups participating in the April 5 event. There are even more groups in a blog posting below or on the next page from earlier this month.
w There are about 20-25 Red Cross staffers and volunteers running/walking in the 10K. They've been training together after work. This is a big increase over last year when about 12 people signed up for the race, but only three finished it. This group will be wearing shirts that say, "The American Red Cross: Running to Disasters Since 1881." "We all feel safe knowing that if one of us passes out while running, we are CPR experts," said Tracy Baird, Red Cross' public relations coordinator.
w About 30 Owens & Minor employees have signed up for the 10k. This group has also raised about $1,500 so far for the VCU Massey Cancer Center.
w Dominion has 32 employees participating officially on behalf of the company, says Jennifer Culhane of the company's human resources department. Team Dominion has participated in this even every year since 2002. Team Dominion is a companywide team made up of Dominion employees running in races generally benefiting lesser known organizations or smaller races like the Race Against Domestic Violence (benefits Henrico domestic violence programs), the Jingle Bell Run (benefits Arthritis Foundation), ASYMCA Mud Run (benefits Armed Services YMCA) and so on. "Speed as a runner is not important -- only that they run," Culhane said of the team.
w The YMCA training groups have hundreds of runners. Here's a look at the number of registered runners per group, according to Mike McCormick of the Richmond Sports Backers: Shady Grove, 614; Downtown, 503; Tuckahoe, 411; Midlothian, 444; Chester, 311; John Rolfe, 286; Manchester, 196; Patrick Henry, 192; Chickahominy, 169; North Richmond, 120; Powhatan, 106; Southside, 103; Goochland, 85; and James Center, 52.
Lessons learned?
Monday, March 24 at 10:40 a.m.
What the biggest lesson you've ever learned while running? Please send an email by 4 p.m. Wednesday, March 26 to david.hylton@corp.richmond.com with your story. Include your first and last name and where you live. You answers will be featured early next week in a separate feature.
Also, this is a last call for any large groups running in the Ukrop's Monument Avenue 10k. Include the name of your group/company/organization, how many people are running and any other information you'd like to include. Look for another list later this week of large groups running in the April 5 event. (The initial list of large groups is below.) Details can be emailed to the email address above.
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Watch them … they can do anything
Thursday, March 20, 2008 at 1:30 p.m.
With 1,700 kids already registered, the First Market Mile adds to the excitement of the Ukrop's Monument Avenue 10k on April 5.
Of those hundreds of children – ages 5 to 12 – are 106 students from Echo Lake Elementary. Last year the school had a large turnout and the participants wore T-shirts with "I can do anything" written on the front and "Watch me" on the back.
This year local law firm Hirschler Fleischer is sponsoring the team – the Echo Lake Wave Runners – and the students are once again gearing up for a fast mile.
Cherie Givens, marketing manager for Hirschler Fleischer, said they wanted the children to spread a positive message, so they kept the "I can do anything" slogan.
The message this year has spread to a song by Richmond-based band Silly Bus called "Watch Me, I Can Do This." The song will be on a compilation CD of Silly Bus songs that children can pick up with their race packets.
You'll be able to hear "Watch Me, I Can Do This" on Friday morning as Silly Bus debuts the song on "Virginia This Morning" on CBS 6. The show airs from 9 to 10 a.m.
You can also catch Silly Bus at 7:15 a.m. April 5 in front of Virginia Commonwealth University's Shafer Court Dining Center near the First Market Mile Kids Run start line and at 8:30 a.m. on the main stage in Monroe Park. For more details on the band, check out sillybus.net.
In addition to helping out the Echo Lake team, Hirschler Fleischer is the Spirit Contest sponsor for the 10k.
For more details on the First Market Mile, check out the Richmond Sports Backers site at sportsbackers.org. There's still time for children to sign up.
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Simulate race day
Tuesday, March 18, 2008
As I continue recovering from my Shamrock Half Marathon experience this past weekend, I rely on the recent email from 10k head training coach Danny Shea for words of wisdom regarding the Ukrop's Monument Avenue 10k:
"Here's what I am absolutely recommending that everyone does regarding this 6 miler coming up ... Pretend it is the actual race. What I mean is, do everything that you're going to do for the actual event. Start the night before. Get your workout attire ready. Eat a light carbohydrate dinner, and then lie on the couch sipping water and watch the local weather for Sat. morning. Sorry, but social plans will have to wait. Get off your feet. Simulate everything you are going to do on event day, and the preceding evening. Go to bed a little earlier. This is a perfect time to rehearse everything you've been experimenting with. Get up early Saturday, and eat the food you plan on eating on race day. Then, execute your race day game plan exactly as you will for the real deal. I'm talking warm-up/stretching, starting out slowly, pacing, nutrition – even visualize crossing the finish line strong. Appropriately, this is the 'dry run' workout. This can be a tremendous help. Once again, you are trying to eliminate as many potential 'issues' now vs. trying to deal with something for the first time on April 5. That is no fun. Ideally, you just want to be able to concentrate exclusively on your start-to-finish game plan."
As a side note, I'm still seeking information about groups running in the Ukrop's Monument Avenue 10k. See the posts below for additional details and contact information.
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31,000
Thursday, March 13 at 4 p.m.
This title is actually an understatement. When registration closed last night for the Ukrop's Monument Avenue 10k, the number of registered runners was more than 31,000.
At this figure, this makes the event very close to one of the 25 largest road races of any distance in the world and one of the 10 largest in the U.S. Last year the 10k was the 16th largest U.S. race of any distance, according to a Richmond Sports Backers news release. Races, however, are ranked based on the official number of timed finishers, so the Sports Backers urges participants to wear the timing chip they receive at packet pickup (and for people to actually show up on race day).
"We are thrilled that over 31,000 people have made a commitment to a healthier lifestyle and have signed up for the Ukrop’s Monument Avenue 10k. Since 2005, we have almost doubled in size," Jon Lugbill, the Sports Backers' executive director, said in a news release.
For those still wanting to participate, the VCU Massey Cancer Center is offering 10 special entry slots. To qualify, you must donate or raise a minimum of $500 and deliver it to the Sports Backers office. Spaces are awarded on a first-come basis.
Of note is the fact that the kids run is still open. Entries for the First Market Mile Kid’s Run will be accepted online through March 31 and then until the conclusion of the Anthem Health and Fitness Expo at 9 p.m. Friday, April 4 at the U-TURN Sports Performance Academy. More than 1,600 kids ages 5 to 12 are already registered.
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We're in this together
Thursday, March 13 at 11:11 a.m.
As I discussed last year during the marathon training, running is often thought of as an individual sport, but it's really not. It's a team sport in so many ways – whether you're running with friends, a training group or you're raising money for a nonprofit, there's always the support of others around you.
Earlier this week I urged large groups to contact me if they were participating in this year's Ukrop's Monument Avenue 10k. Thanks to a few emails, some personal connections and some help from Mike McCormick at the Richmond Sports Backers, here's a look at a few of the groups participating. If you'd like to be added in a future blog entry, send an email to me at david.hylton@corp.richmond.com with your information.
w James Madison University
More than 30 JMU alumni are part of the Richmond Dukes 10k team. This group has already raised more than $4,200 for the Massey Cancer Center, with a goal of collecting $5,000. The team will be wearing "Richmond Dukes Against Cancer" the day of the race. Kelly Warren, the group's team captain, says plans are under way to have a spot for JMU alumni and their friends and family to support the runners. For more details or to join the Dukes team, contact Warren at jmu_richmond_alumni@yahoo.com. Warren says this race "is one of the best things in Richmond."
w Grove Family Dentistry
Dr. William Adams is paying for the entry of 28 of his staffers to participate in the race.
w Lynchburg College
OK, so this one is a bit personal since I graduated from there, but Hornet nation (at least those in Richmond) is buzzing loudly this year. So far about 25 alumni have signed up for the 10k. There is a group gathering the night before for a happy hour, there's a Lynchburg College tent the morning of the race and there's a photo opportunity at the race's conclusion. Contact John Reilly at brn2run@comcast.net for more details.
w Napier Realty Team
Jim Napier and employees of Napier ERA are entering the Dress Up and Run contest with the theme "House About a Cure?" Last year, Matt Kren won this his Flinstone-mobile as Fred and Dino. The previous year he dressed up as Sponge Bob Squarepants.
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Time really is running out
Monday, March 10
So, you say you're going to sign up for that big 10k in April? Well, you better hurry. Registration for the Ukrop's Monument Avenue 10k closes on Wednesday. If you want to be a part of a record number of registered runners, check out the Richmond Sports Backers Web site at www.sportsbackers.org before its too late.
On another note, I'm in search of organized groups who may be running this race. Does your company have a lot of runners involved? Is your college alumni association hosting a get together with alumni running or volunteering? If you're a part of a larger group running or having something to do with the race on April 5, please send an email to david.hylton@corp.richmond.com with all the details. I would like to include an entry on some of the groups involved in the record-setting event. Or if you happen to be looking for people to add to your group, I will include that as well.
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A month to go
Tuesday, March 4, 2008
Isn't it hard to believe that it's March already? In just another month, thousands of runners and walkers will be hitting the pavement for the Ukrop's Monument Avenue 10k. It seems like only yesterday we were changing the calendar from 2007 to 2008.
For many of the 10k participants, this has been quite a journey already. Five weeks ago, many people had never gone more than a mile or two at one time. Now four miles is nothing. My training group last week almost hit six miles. If you can do six miles on hills, just think how easy Monument Avenue is going to seem come race day.
In speaking about the weather this week, head training coach Danny Shea offers some good words of wisdom in his weekly email: "The more experimenting we do now, the more unknown variables we eliminate. The more unknown variables we eliminate, the more confident and relaxed we are on race day."
As the weather continues to change, continue to push forward and get out there. It may be 70 today, but in a few days it may be 40. But like I've said before, you have no idea what race day will be like.
I know that many of you out there have come a long way in a short time. Now there's only a month left before the big day. I hope for many new runners that the big day is only a start of bigger things to come. Keep up the great work, and keep running!
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The headphones debate
Tuesday, Feb. 26 at 10 a.m.
In response to the "Can you hear me now?" post two weeks ago, I have received a couple of comments of people defending wearing headphones in a large group. Their reason: they don't like to hear other people's huffing and puffing.
Fair enough, but you're not convincing me, at least with the point I was trying to make. The coaches with the Monument Avenue 10k training groups are volunteers – they are there to help you and it's rude to have your headphones on when they're trying to give you tips. Sure, you can have the music turned down to a lower level, but the perception that your music is more important is still there. And if it's low enough to hear traffic or people talking, guess what? You can still hear people's heavy breathing.
The day of the training group is also a social event. It's a chance to get to know other people going through the exact same thing you're going through. It's a chance to encourage each other. On these days, if you can't talk while you're running, then you're running too hard. These days are "conversation pace" days. You're not racing anybody – you're building your endurance right along the dozens of other people nearby.
If you run with a group of friends and you all want to wear headphones, then go for it. As I've said before, I often run with headphones when I'm by myself. However, I – along with the coaches with my training group – think that it's best to leave the music at home when you're paying to be part of a group.
This will be a never-ending debate and one that runners will have for many years to come. I welcome any comments about it in the section below.
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Be a part of a record
Monday, Feb. 25, 2008 at 11 a.m.
If you want to be part of a record-breaking race, your time is running out. The Richmond Sports Backers reports today that registration for the 2008 Ukrop's Monument Avenue 10k has surpassed the total number who registered last year.
On March 6 last year, registration was closed at 25,000. This year, the number of registered runners was expanded to 30,000. With a price increase coming March 1, the Sports Backers expect to hit that 30,000 mark very soon.
For more details on the race, and to sign up, head to the Sports Backers Web site at www.sportsbackers.org.
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Brave the elements
Tuesday, Feb. 19, 2008
In his weekly email to members of the Sports Backers' 10k training team, head training coach Danny Shea delivers a great message about the weather: "Dig deep. … Training for a spring race in Virginia requires cold weather (and perhaps rainy) workouts."
In a follow-up to my post yesterday about racing before the "big" race, now is an important time to prepare yourself for the conditions on race day. In a training group two summers ago for the Virginia 10 Miler in Lynchburg, it never rained during group runs until the last week. Only about half the group showed up.
"It might rain on race day. You never know what it's like until you run in it," is what we were told.
Races will go on whether it's raining, windy, hot or very cold. In three-plus years of racing, I've gotten lucky in avoiding bad weather. I've only had two bad weather races – one in heavy snow for a turkey trot in northeast Ohio and last year's Shamrock Half Marathon in Virginia when it was only 20 degrees at the start and fairly windy toward the end … and it never warmed up.
While training, you have to run in the rain or when it's freezing outside. Today it's extremely windy, but don't let that stop you.
The Ukrop's Monument Avenue 10k falls at a time of the year that should be warm. Key word: SHOULD. It could be cold, though. It could be 80 degrees two days before and only 30 that morning. It could be pouring down rain. It could be windy. Maybe it'll be perfect. No matter what, you'll be thanking yourself for braving the elements now. In the end, it'll be worth it.
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Races to help your "big" race
Monday, Feb. 18, 2008
Over the years I have had running friends of mine talk about "racing into shape." Sounds kind of crazy, right? Well, to some extent yes, but it's not all crazy.
While this blog is focusing on the Ukrop's Monument Avenue 10k, I am also gearing up for the Shamrock Half Marathon in Virginia Beach in a few weeks. There are lots of people in Richmond doing this race, or doing the marathon that same day. Later in April, the focus is put on Charlottesville with that city's half marathon and marathon. Everywhere you turn there are "big" races.
So, how can you race your way into shape? I would advise against being a weekend warrior and just enter races. You have to already be in decent shape. Shorter races other than the "big" race you're training for, though, can help you in more ways that just getting into better shape.
This past weekend there was the Sweetheart 8k in the Grove neighborhood in Midlothian that I participated in. Not having ran a race since the Richmond Marathon in November, this was a good opportunity to see where my body was physically. By looking ahead to next month, and even for the 10k, this race helped me get into better shape and better prepared me for race-day conditions. By running harder for longer, it certainly helped my endurance.
These shorter races can really help you get used to the race-day routine. Most races start around the same time, so you can practice doing what you would do on the "big" race day. Get up earlier, eat something, do whatever you need to do in the bathroom, warm up a bit, etc. It also helps get you used to starting with a lot of people around. And if you're used to wearing headphones when you run, this will be a good chance to run without them since many races no longer allow them. (Sorry, but it's true.)
Richmond is such a race-friendly area, so there's no excuse to not "race into shape" or at least better prepare yourself. Whether you're getting ready for a marathon in another month, the 10k in April or something else down the road, there are lots of events to take part in. For all the latest running events, check out the Richmond Road Runners Club Web site at www.rrrc.org.
Now, stop reading and hit the roads. When will it be 70 degrees in February again?
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Can you hear me now?
Monday, Feb. 11, 2008
I don't know if there's a nice way to say this, but when you're running with a group, don't wear headphones.
Here's an actual conversation I heard Saturday morning at the Midlothian YMCA after the coaches explained our four-mile route.
"Did you catch that Dad?"
"Huh? Na."
The father and his teenage son were wearing headphones – one of them loud enough that I could hear the music 10 feet away.
I am not suggesting that you not listen to music when you're out there by yourself. I often am keeping my pace to a good Dave Matthews Band or O.A.R. song. Some people out there will tell you to never run with music. While it's distracting, most of us know to stop at intersections to watch out for traffic, and most people keep the volume down low enough to be able to actually hear what's going on around them.
However, I do not understand the concept of wearing headphones in a group setting where coaches and others are out there trying to help you out. The coaches for the Ukrop's Monument Avenue 10k are volunteers, so try having a little more respect for them – especially when they're giving the course description. Talk to other people around you and make a new friend or two.
If anyone can defend wearing headphones while with a large group, I'd love to hear from you (email me at david.hylton@corp.richmond.com).
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Don't sleep on the street
Friday, Feb. 8, 2008 at 3:45 p.m.
Mike McCormick of the Richmond Sports Backers says that hotel rooms in Richmond are filling up fast for the weekend of the 10k. If you're from out of town and planning to stay the weekend, now's the time to book a room before it's too late. Don't be left out on the street the night before. Your body will certainly thank you if you get a good night's sleep the night before!
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Layer up ... but not this week
Monday, Feb. 4 at 3 p.m.
We all know that there's no such thing as "normal" Virginia weather in the winter. Forty degrees one day, 60 the next. Four days later it's 20. That makes running in the winter a bit of a challenge.
When it's cold out, the smartest thing to do is actually dress like it's 10-15 degrees warmer than it us. You're going to get hot out there even if it's only 20 degrees. You also want to dress in thin layers. In my 10k training group Saturday morning, I noticed some people wearing fairly large coats and even wearing scarves. You want layers that are thin. In case you get hot, you can easily take something off and still carry it with you.
You may want to invest in some moisture-wicking clothes instead of sweatshirts and other cotton clothes – this includes underwear. You can do this on the cheap and still get some quality clothing. Personally, I think Target's Champion line is the best around (and no, I'm not getting paid to say that). Target often puts their workout clothes on sale, and you can often find items in their clearance section throughout the year. I find it easier to buy winter items now as the new spring gear comes in, and buy the spring and summer stuff in September and October. While Under Armor is nice, you'd have to take out a personal loan if you're revamping your workout wardrobe.
Isn't it funny that I'm writing about winter when it's supposed to be 70 degrees over the next couple of days? If you're struggling to get on track, take advantage of the nice weather this week. It's a good excuse to get out and break into a regular routine. By the time the cold weather returns, you'll be so hooked that you can to go out and deal with it.
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Running in rain?
Friday, Feb. 1, 2008
If you're in training for the Ukrop's Monument Avenue 10k, or anything other race for that matter, today poses a big challenge: to run or not to run in rain. Personally, I hate heavy rain. Somehow in races I've ran, I've managed to avoid a wet race day. I ran in blizzard like conditions once for a turkey trot in Ohio, but I'll take snow over heavy rain any day. A light rain or drizzle is fine, especially in the summer.
So, what do you do when it's raining? If you have a gym, today is a good day to hit the dreadmill, I mean treadmill. Or get in some cross training on an elliptical machine or take a swim. Better yet, just use today as a rest day - you probably deserve it by now. As for tomorrow, though, you better be hitting the pavement ...
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The first time …
Tuesday, Jan. 29, 2008
In a weekly email to the athletes training for the Ukrop's Monument Avenue 10k, training team head coach Danny Shea reminds everyone this week to think about this simple question: When was the last time you did something for the first time? That's a great question to ask people who may be participating in a road race for the first time in April.
This past week, there were many people in Richmond who may have ran a mile for the first time, or walked a mile with a group for the first time, or got up at 7 a.m. for the first time to do some kind of exercise. Whatever it was, they did it, and they're well on their way to completing the 10k in less than 10 weeks. Some people may think they'll never get to the finish line, but trust me – if you stick with the training schedule you'll get there just fine. In a few weeks you'll look back at week one and wonder what you were complaining about. After the 10k you may be feeling so great you'll want to do the marathon later this year.
So Richmond, when was the last time you did something for the first time? Leave your responses below or send an email to david.hylton@corp.richmond.com. If you can't think of anything, then maybe it's time you make a change in your life.
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10 weeks and counting
Friday, Jan. 25, 2008
Ten weeks to the 10k. If you know a runner or know someone who plans to become a runner by April, you might hear that a lot this weekend. Saturday is the 10-week mark to the Ukrop's Monument Avenue 10k. Training groups throughout the Richmond area are ready to hit the streets, so watch out.
From first-time runners to experienced runners looking to get faster, training groups will be everywhere. Although I have a decent amount of experience under my belt, I thought I'd join up with a Sports Backers "intermediate" training group to see what it's like. I moved to Richmond too late in the year to do a marathon training group last year, so this will give me a better idea of what running in Richmond is truly like. I am actually in training for the Shamrock Half Marathon in Virginia Beach in March, as are many other Richmonders, but any sort of group runs are extremely beneficial.
But over the next 10 weeks, the RBlog plans to take you on a journey from running in the cold months to the early spring. I need your help though. In order for this to be successful, I'd like to hear your stories about why you're planning to run (or walk) in the event.
Will the Monument Avenue 10k be your first road race? Are you doing this to raise money for the VCU cancer center? Have you had an injury that you're getting over? Are you trying to set a PR? Is this a family affair? Whatever your story is, send it along and I'll include it in a blog entry. (The contact information is below.)
I hope to include some advice along the way – it may come from me or it may be advice one of the training coaches passes along. If you have any running questions, send those as well. If I can't answer it, I'll pass it along to someone who can.
Lastly, if you're still thinking about running in the 10k in April and haven't signed up, keep in mind that the race is already a third full – in just one month's time 10,000 people have signed up for it. So head over to the Sports Backers Web site at www.sportsbackers.org and sign up today. There's still time to join a training group, too.
Questions and comments can be emailed to me at david.hylton@corp.richmond.com or leave them in the comments section below.