Miles & Minutes Publication of the Richmond Road Runners Club Spring 2021 | Volume 44, Issue 2 [ MERCHANT DISCOUNTS ] If you would like to offer a discount to club members (and get free advertisement here), contact the club at [email protected]
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President | | rvaroadrunners @ There is just something something just is There Earlier spring. about warmer slightly sunrises, few a even and weather, the on races smaller over little A horizon. world our ago, year a had we and changed, the for gears shift to n Nikkia Young Nikkia
Richmond runner Kevin Carpenter on the North Bank Trail Trail Bank North the on Carpenter Kevin runner Richmond ichmond Road ichmond unners Club unners R R [ PRESIDENT’S MESSAGE ] pandemic. Today, we are slowly and confidently confidently and slowly are we Today, pandemic. innovating continuously are We forward. shifting what toward march we as race to places and ways new “the calling commonly been have people normal.” large the to back go to time some take may still It seeing but corral, a in closely gathering and events and courses, new trying PRs, crushing out people happy. so me made has distance the going us, of many for know I stopped. never Running a As year. past the over lifeline our been has running others to lifeline that extend to working are we club, local our support only not that initiatives new with equity promote to continue but community running in done has running good the all For sport. the in many help can club our that certain am I life, my up meeting it’s Maybe running. of love a find others getting in interest expressed has that friend a with friend best running old an calling or active more be could It you. with streets the on out back go to local supporting or stop water a at volunteering help can these All programs. running children’s help and Club Runners Road Richmond find others community. our in running promote roads, the on you See On the cover: the On Photography. Ash Doug by Photo System. Park River James the of are are Miles Miles & Minutes ership perations raphic Design raphic rand Prix rand ssociate Editor ssociate hip Timing hip lub History ice President/Operations ice President/Communications ice ace Coordination ace unSignUp and RRRC Website unSignUp and RRRC olunteers roofreader resident ecretary ocial Media ditor quipment reasurer V Memb O R R S E A P G P V V S T C C E G
Miles & Minutes is the official newsletter for and by members of Road Runners the Club Richmond (RRRC). The RRRC is a nonprofitorganization whose goal to is foster fitness and through running in healthy a the metro Richmond, lifestyle Virginia area. The club is affiliatedthe with Road Runners Club of America sponsors and nearly 20 races throughout the to mile 1 from ranging distances with year Club Officers Club Function Heads Function ia Young Young ia my Black my Miles and Minutes d Kelleher on Garber ara Baugh ara A nnie Tobey nnie rystal Koch rystal Koch rystal Koch ara George ara avid Trump avid E S awn Walker Walker awn D lenn Melton elina Guider C C C A D M Nikk elissa Savage D S G ictoria Hauser M V Megan Joe Alper Mike (Novak), Farleigh Fitzgerald, Bender, otion Control RRRC RRRC dues are $5 for students, $15 for individuals and $20 hris Mason, Mara George hris Mason, nne Brown, Mara George nne Brown, C A . Unless otherwise noted, opinions expressed in expressed opinions noted, Unless otherwise . alph Gibbs, Suzi Silverstein Suzi Silverstein alph Gibbs, C News Bits C News R ealth & Wellness: Downhill running Downhill Wellness: ealth & roup Runs roup eature: Marine Corps Marathon 2019 Corps Marathon Marine eature: eature: The Joy of Running – Survey of Running The Joy eature: eature: New Running Richmond Tours Richmond Running New eature: eature: Running the Capital Trail for a Trail the Capital Running eature: eature: Running in the Present Running eature: oot Notes: Understanding Neutral, Stability, Stability, Neutral, Understanding oot Notes: eature: A killer stalks Richmond runners eature: G F F F F Capital Cause F F H F and M E RRR . . Please [email protected] keep article submissions to under 1,000
those of the author, and not necessarily those of the Richmond Road Runners Club. Runners Road Richmond the of those necessarily not and author, the of those for for families. The Box P.O. 8724, VA Richmond, club 23226. Members can renew or mailing sign up on-line address at www.rrrc.org is Richmond Road Runners Club words. Miles quarterly. & Minutes is distributed words. Membership: Flynn, Mara George, Marcy George, Michael George, Mike Gholson, Mary Beth Hall, Hall, Mary Beth Gholson, Mike George, Michael George, Marcy George, Mara Flynn, EricNachman, Kirk Millikan, May, Allison ChrisMason, Levins, Mike Lafland, Shawn Zampolin. Katherine and Silverstein, Suzi Oddono, Jim Deadline: The deadline for submitting letters, articles, pictures and volunteer credits is posted on the club Send website. articles directly to the editorial staff at Board of Directors:
50K. As 50K. a service to the the community, club contracts to provide race services. These services range from renting equipment to full-computerized race timing. during year. the 30 events services over club provides for The
8 7 3 6 2 24 21 16 14 12 10
Table of Contents Contents of Table Letter ditor’s 2 [ e Mil s & Minutes | Spring 2021 | Volume 44/Number Two | www.rrrc.org ] Springing back to life as we knew it penned. find either your own words or sentiments you could have about running and being active (see Page 16). Assuredly, you’ll & Minutes, we surveyed RRRC members on what they enjoy These are but a few benefits of running. For this issue of Miles my warmth-loving soul – to lower temperatures. that running in cold temperatures seasons my body – and even that helps me through my least favorite season. I’ve learned running with a winter training team provides accountability misery by getting out into the cold. I’ve discovered that OK, so I still am not a fan of winter, but I mitigate seasonal group, attend a race, or beat the heat. before 7. I won’t hesitate to set an early alarm to run with a Now, running is still the only reason I voluntarily awaken measure the passage of miles and landmarks, not time. lengthy training runs. I’ve discovered that running is my zen. I Now, I’ve run a bunch of marathons and logged many Before I became a runner, I despised winter. Social Study looked at how a variety of activities improved or impact of enforced isolation due to the pandemic. The UK College London in the UK, led a study on the mental health professor of psychology and epidemiology at University related mental health issues. Panelist Andrew Steptoe, A recent episode of BBC’s “The Evidence” covered pandemic- lives. nonetheless. How could it not? It pervades every aspect of our had nothing to do with the pandemic, but the topic arose The first three questions in the “Joy of Motion” survey Running is life [ EDITOR’S LETTER ] LETTER EDITOR’S [ reason. avoided getting up early for any Before I became a runner, I for longer than four hours! four-hour movie, much less run didn’t even want to sit through a marathon. After all, I reasoned, I just knew I would never run a Before I became a runner, I Minutes survey, can confirm that finding! Runners, including many who responded to the Miles & health are gardening and also being physically active outside.” come up most strikingly as related to improvements in mental harmed mental health. Steptoe reported, “The things which in-person events, while still offering virtual options. Richmond Marathon for Nov. 13. And RRRC has returned to additional participants. Sports Backers has scheduled the 30,000. The BAA is also adding a virtual option for 70,000 October and is limiting participants to 20,000, down from Association has postponed the 2021 Boston Marathon until safety protocols as the date draws closer. The Boston Athletic size for their October 2021 event – organizers will announce The Chicago Marathon anticipates hosting the same field into a pre-race corral? Will races have changed? might persist. How soon will people feel comfortable packed As runners, we wonder what running-related repercussions real! Sports Backers marathon training team … in person … for number one in my arm, I’ve committed to helping with the of meeting up with running friends. However, with Pfizer shot early morning runs (winter can share the blame for that) and masks (and then I laugh at myself!). I got out of the habit of characters in a TV show or movie gathered too close without Personally, I experience a sudden visceral reaction when I see and thoroughly people would rebound from the pandemic. The panelists on “The Evidence” also discussed how quickly Returning to normal have changed? into a pre-race corral? Will races people feel comfortable packed might persist. How soon will running-related repercussions As runners, we wonder what continued on page 5 [ e Mil s & Minutes | Spring 2021 | Volume 44/Number Two | www.rrrc.org ] 3 ] i continued on page 4 page on continued s w e ’ By Selina Guider Selina By N I May 2 May – – N [Bts RRRC N O KEEP KEEP website Club Runners Road Richmond the out Check RRRC! just not and – opportunities event other for runners support to commitment our of part all It’s on click and RRRC.org to Go region. the throughout RAC tab. CALENDAR RACE RVA the RRRC Carytown 10k at Pocahontas Pocahontas at 10k Carytown RRRC Park State of cap participation a with race in-person an be will This (GP) Prix Grand RRRC an as qualify will It runners. 225 2021. for event – ces a R Jan. 1, 2021 2021 1, Jan. n i – – m o p Ucg RRRC Virtual Carytown 10k Carytown Virtual RRRC 3 May – 24 April and want you whomever with and where, when, Run as qualify will This 3. May by results your submit simply 2021. for event (GP) Prix Grand RRRC an As COVID regulations evolve, RRRC is working with the the with working is RRRC evolve, regulations COVID As races more get to counties surrounding and Richmond of city tuned! Stay months. coming the in calendar the on Photos: https://runsignup.com/Race/Photos/ParticipantPhotos- https://runsignup.com/Race/Photos/ParticipantPhotos- Photos: 146509/40615?rsus=100-200-78a17af8-ab13-4f7e-a1de- 7a146934cfb2 Our first race to kick off the new year was virtual, but 221 runners and walkers submitted results for RRRC’s First Day 5k. (No, (No, 5k. Day First RRRC’s for results submitted walkers and runners 221 but virtual, was year new the off kick to race first Our fun of lot a was it and contest, photo our for photos submitted people Many participants!) of number that up make not did we runners! us, with sharing for Thanks routes. your on sightings “first” fun and routes creative of variety the seeing RACE RECAPS RACE 5k Day First Race Recaps continued from page 4
Frostbite 12k – Jan. 24, 2021 RRRC’s Frostbite was certainly memorable this year! For starters, the distance was cut to 12k from the traditional 15k, and the in-person race was conducted at Bryan Park – runners encountered a few more hills than our usual course. Masks, staggered wave starts, social distancing, and other COVID guidelines were certainly Frostbite firsts – and hopefully Frostbite lasts. Additionally, the race certainly lived up to its name this year: the temperature was well below freezing at start time, although the sun was out.
Nonetheless, 211 runners finished the in-person race, and 145 runners posted virtual results. A big shoutout goes to race directors Mara George and Chris Mason, who pulled together the first in-person race of 2021. It was a success – and the redesigned, COVIDized medals and shirts were fantastic!
Photos: https://www.facebook.com/media/set/?vanity=richmondroadrunnersclub&set=a.3782807151796101 ]
www.rrrc.org
| Volume 44/NumberTwo | Spring 2021 |
s e t Sweetheart 8k – Feb. 14, 2021 Huguenot 3 Miler – March 7, 2021 u n i Sadly, the in-person version of RRRC’s Sweetheart 8k had RRRC’s Huguenot 3 Miler was another in-person success.
to be cancelled due to icy conditions. But 184 runners It also marked almost exactly 1 year since our last “regular” s
l and walkers still submitted times for virtual results! Thank race pre-COVID! This year, 119 runners finished the small, i M
e you& M to everybody for being flexible with this race and still no-frills trail race on a non-muddy course, and 41 runners [ participating virtually. We <3 our runners, and we’re glad you submitted virtual results. all stayed safe. Photos: https://runsignup.com/Race/Photos/VA/Midlothian/ 4 Photos: https://runsignup.com/Race/Photos/ Huguenot3Miler ParticipantPhotos-175084/41437 [ e Mil s & Minutes | Spring 2021 | Volume 44/Number Two | www.rrrc.org ] 5 Editor | | n
Annie Tobey Tobey Annie [email protected] ira D’Amato D’Amato ira e K Our events will respect each participant participant each respect will events Our If you haven’t taken a look at the RRRC Store, you’re you’re Store, RRRC the at look a taken haven’t you If shirts, tech gaiters, neck masks, face Find out! missing hooded anniversary 40th our and mugs, visors, and hats with and Oh, price. sale remarkable a at sweatshirt, the up, coming runs summer Richmond sweaty hot, UltraSport branded RRRC odor-proof, and waterproof must. a are covers seat car Runners Road Richmond the for support your off Show Club! gas greenhouse fewer means home from working More accessibility, greater bring options viewing Virtual emissions. virtual And sports. kids’ to Louvre the of tours online from provide options) in-person with paired hopefully (though races real the do can’t who those to enjoyment and motivation thing. brought pandemic the many, To changes. of series a is Life welcome a be simply will year past the others, For heartache. the runners, as us for And mirror. rearview the in sight sport. chosen our of joy the highlighted experience spring! metaphorical and literal the to Cheers Experience: Experience: be will paces all of People end. to beginning from walker- being races (e.g., celebrated and welcomed the keeping and event, each for sweeper a having friendly, arrived). has participant final the until open line finish Member Club Shine To Continues race American 10-mile women-only the breaking After Keira runner Midlothian 2020, November in record deal a signing pro, went and step big a took D’Amato in participated she after, Shortly February. in Nike with time a with finishing Qualifier, Texas Miles of Trials the event 10,000-meter the in compete to her qualifies that June. in Trials Team Olympic U.S. the at you! for rooting We’re Keira! go, to Way Merchandise RRRC We will actively invite other groups groups other invite actively will We We will seek to provide community programs programs community provide to seek will We T O RRRC.org. at registration and information More NEWS HER for new, current, and returning runners. We will take take will We runners. returning and current, new, for those to accessible are activities our ensure to actions for clinic shoe a (e.g., participate and join to want who as-needed an on scholarships membership need, in those group running and sessions, coaching community basis, support). Connection: our to come to area Richmond Greater the throughout to and meetings, board monthly our including events, to them invite will We themselves. about more share other with collaborate to aim will We members. become they support the have they ensure to groups run active support to platform our use will we and thrive, to need events social (e.g., area the to bring they what elevate and various from representatives having and clubs local with and inform to meetings board to come area the in groups whole). a as area the for ideas develop ACE (Access, Connection, and Experience) and Connection, (Access, ACE adopt to voted Directors of Board RRRC’s February, In has initiative The Policy. Inclusion and Diversity new a parts: three Access: Diversity And Inclusion Policy Inclusion And Diversity The end of the pandemic might bring a few downsides, too, too, downsides, few a bring might pandemic the of end The adaptations. our of few a maintain to want might we and And slowly but certainly come the mosquitoes, ticks, and and ticks, mosquitoes, the come certainly but slowly And with comes weather warm of beauty the Even work. yard downsides! I see the return to “normalcy” like spring after a long winter winter long a after spring like “normalcy” to return the see I Crocuses shorter. nights and longer get Days gradual. – and Buds daffodils. then ground, cold the through push but Slowly another. then tree one on appear, to begin blooms warm consistently and trees the of leaf full the come certainly temperatures. continued from page 2 continued from Editor’s Letter Editor’s A killer stalks Richmond runners, walkers, and cyclists By Annie Tobey
n Look both ways before crossing (yes, even when crossing a one-way street). n Stay single file when running on roads. n Obey traffic signals. n Don’t wear headphones, but if you do, turn down the volume.
As drivers, we should exercise as much caution as we do when running. Obey speed limits, avoid distracted driving, never drive drunk, and always be on the lookout for
] pedestrians, runners, and bikers.
Pick up a pedestrian safety yard sign for free, available outside the Sports Backers office at 100 Avenue of As citizens, we can reach out to our government Champions, behind The Diamond. representatives to advocate for change and to our fellow citizens to encourage advocacy and safety awareness.
www.rrrc.org As I was crossing Broad Street at Roseneath Road, I waited
| patiently for the pedestrian signal giving me permission During the pandemic, when driving decreased and the to cross. Unfortunately, my go-ahead coincided with the number of people walking, running, and biking increased, green light for cars turning right, and the drivers were either “cities around the world, including many in the United unaware of or apathetic of my rights as a pedestrian and States, closed major sections of streets and roads to allow their responsibilities as drivers. people opportunities for safe walking and biking, free from cars and with enough space to be spread out and socially Locally and nationally, reports of pedestrian-related traffic distanced from each other,” says Tyndall. However, he fatalities have increased. Brantley Tyndall of Bike Walk adds, the Richmond region lacked these initiatives. “People Volume 44/NumberTwo | RVA reports that in 2020, during the pandemic, driving in walking and biking had to stick to the same narrow and Virginia dropped significantly (16.6%). However, traffic broken sidewalks or worn grass goat paths while drivers sped fatalities increased (2.4%). Pedestrian fatalities in Virginia, with reckless abandon.” which hit a record high of 126 in 2019, dropped only to 123 in 2020. “When compared to the unprecedented It’s also worth noting that people in lower-income areas Spring 2021 |
drop in driving, pedestrian fatalities actually increased a are killed at a higher rate. These individuals often depend s e
t whopping 17%,” says Tyndall. In metro Richmond in 2019, upon walking or biking for transportation, yet their u
n neighborhoods get less infrastructure attention in terms of i 23 pedestrians were killed. In 2020, deaths rose to 32, and 243 pedestrians were injured. sidewalks and dedicated bike lanes.
s l i What can we do? We can advocate for changes that make running, walking, M
e & M and biking safer throughout the Richmond region. For [ When lives are at stake, action is imperative. updates and action items regarding safety improvements for runners, walkers, and cyclists in the Richmond region, As runners, we can be cautious and aware as we run, 6 connect with Sports Backers Bike Walk RVA. n following some of the basics of running safety: n Run facing traffic. Sportsbackers.org/program/bike-walk-rva [alth ellness He & W ] Downhill running – up does not equal down “What goes up must go down.” Isaac Newton
By Damien Howell higher ground reaction forces. Novice runners are at increased Running uphill does not equal risk of experiencing shin pain, which can be exacerbated running downhill. by the force of downhill running. (Walking/running on treadmill up incline is an accepted method of managing The faster speed of running shin pain.) In addition, novice runners’ muscles are not well downhill does not equal the conditioned to handle the increased demand for the eccentric slower speed of running uphill. muscle contractions required for downhill running. Until The rule of thumb expressed their muscles are better conditioned, novice runners should in Daniels’ Running Formula, consider running around a hill rather than over and/or the classic by running guru running the uphill while walking the downhill. Jack Daniels, states that every percent gradient of uphill will slow you by 12 to 15 seconds per mile, and every percent of Prior exposure to downhill running can prevent exercise- gradient downhill will speed you by 8 seconds per mile. You induced muscle soreness. The colloquial saying, “Drink the hair of the dog” applies, meaning the best cure or prevention do not get back the extra time it takes to get up the hill on the [ & M & e downhill. of the exercise-induced muscle soreness associated with M i exposure to downhill running is to run downhill more often. l s
Not surprisingly, because of the increased gravitational forces, Some coaches see downhill running as a desired training
greater forces are transmitted to the legs during downhill i n running. What is somewhat surprising is the magnitude technique, one that helps runners to learn a faster cadence. u t
Other coaches advocate avoiding the damaging effects of e of the difference. A 2005 study by Jinger Gottschall and s
downhill running while focusing instead on repeat uphill runs | Rodger Kram found that impact forces increase 54% above 2021 Spring level running, and parallel braking forces increase by 73%. to increase the intensity of the workout and to strengthen the Downhill running substantially increases the probability of muscles in the leg. Sebastian Coe, who held the 1500-meter repetitive use injury. world record, used to do intervals uphill and his dad would drive him back to the bottom. | Speed increases when running downhill because of increased Two 44/Number Volume step/stride length and increased cadence. This increases Cues for smarter downhill running ground reaction and impact forces, thus increasing the risk of The increased risks of downhill running can be mitigated by injury and tissue damage. consciously increasing step/stride length from the hip joint and not reaching by extending the knee joint and lower leg It is well accepted that downhill running is the culprit when forward. Keep the foot strike close to center of mass (pelvis). it comes to delayed onset muscle soreness. Runners who When the foot strikes the ground, the knee should be slightly have had the pleasure of running the first 17 miles of the bent, allowing the knee to lessen some of the high ground |
Boston Marathon, which is basically all downhill, remember reaction forces. well the sore thigh muscles which occur after the marathon. www.rrrc.org Scientific studies implicate the eccentric muscle contractions Avoid landing with a thud. A thud landing sends tremendous (lengthening muscle contractions), which occur with shock all the way up to your spine. downhill running and lead to delayed onset muscle soreness.
Stay erect and avoid leaning backwards. The trunk should be ] Hills and training perpendicular to the slope of the hill, which likely means a slight forward lean. For several reasons, novice runners are more susceptible to 7 the increased forces associated with downhill running. Novice The arms should be held away from the body for balance on runners tend to have higher body mass index, resulting in steep down hills. continued on page 9 8 [ e Mil s & Minutes | Spring 2021 | Volume 44/Number Two | www.rrrc.org ] overpronate, who underpronate, or who supinate mildly. Neutral shoes are intended for people who do not Why Shoe Differences Matter gait analysis in all these fields can vary. therapist, orthopedist, or chiropractor, although expertise in running shoe specialty store or be a podiatrist, physical walking and running gait. Such a person may work at a knowledgeable in biomechanics and experienced in observing or severe overpronation is subjectively made by someone The determination of normal pronation vs. mild, moderate, patterns in early stance phase of gait. underpronation, and supination are abnormal foot movement toward the lateral side – is called supination. Overpronation, underpronation. Foot motion in the opposite direction – is considered overpronation. Almost no pronation is termed of foot pronation is normal. An excessive amount of pronation the big toe side of the heel/foot (medial side). A mild amount ground, from the little toe side of the heel/foot (lateral side) to the heel and ankle roll inward after the foot lands on the For our purposes, pronation can be described as the amount Looking At The Lingo their specific foot requirements. injuries in individuals who selected the incorrect shoe type for has led to the unintended consequence of causing overuse – about these shoe categories and how to properly apply them as some footwear retailers, coaches, and health care providers Lack of understanding amongst runners and walkers – as well phase of gait) with each step. strikes and then plants on the ground (called early stance amount their foot pronates (explained below) as the foot select a shoe intended to provide protection based on the Running Shoes and Applying Them to Your NeedsUnderstanding Neutral, Stability, and Motion Control ] TES N OT F [ o
o injury rates by allowing one to intention of reducing overuse categories were created with the control. These running shoe neutral, stability, or motion individual shoe models as for decades have categorized Running shoe companies By George Lane, DPM, FAAPSM
stress fractures, foot deformities, and arthritis. increase the possibility of overuse injuries such as tendinitis, excessive foot motions, worsened by the improper shoe, severe overpronation or supination, respectively. These tilt) for supinators. Both of these scenarios promote more overpronators; and on the lateral side tilting outward (varus ways: on the medial side with valgus tilt of the shoe for shoes to become permanently compressed in one of two Over time, one can expect the midsoles of those running overpronation severity. to the foot is being added by the shoe itself, compounding compressed on the medial side. Additional overpronation this is typically because the midsole is being excessively much that the entire shoe starts to tilt inward (valgus tilt), medial side of the foot rolls inward from overpronation so When walking or running in neutral running shoes, if the matter what the shoe type. supinates barefoot still does so within the running shoe, no pronation or resist supination, a foot that overpronates or that provides enough arch and foot support to stop excessive effective orthotic device within the shoe (a specialized insole A key concept to understand is that unless one is wearing an overpronate moderately. overpronate severely or are very heavy individuals who moderately, and motion control shoes are for those who Stability shoes are for those who overpronate mildly to above the level of the midsole along the medial margin of the material as a thin wall or “rail” several millimeters or more Another method is to extend the midsole material or a firmer the “carved-out” appearance at that location. width of the midsole at the medial arch, seen as a reduction in to overpronation. One of those features is an increase in the features used by shoe companies can increase shoe resistance the midsole, it feels firmer than the rest of the midsole. Other colored section of the midsole. If one presses that section of of the shoe, at the heel and arch area, often seen as a different- the density of the midsole of the shoe only on the medial side companies to counteract foot overpronation is by increasing The typical way the shoe is altered byatures running shoe And F e F u nctions shoe upper alongside the arch and/or heel. Running shoes custom orthotics is that they often can normalize foot motion are categorized as stability or motion control based on how within the shoe, allowing one to wear neutral running shoes, aggressively these features are incorporated into the design, which are generally lighter and less bulky than stability and with neutral shoes having none of these features, stability motion control shoes. n shoes having a mild to moderate amount, and motion control George Lane, DPM, Richmond, Virginia being the most aggressive. Fellow, American Academy of Podiatric Sports Medicine Owner, Superior Foot Supports, SuperiorFootSupports.com Currently, there are no running shoes made with specific features for moderate to severe supinators; however, those individuals should generally avoid stability or motion control running shoes as those shoes will contribute to varus tilt and lateral midsole breakdown of the shoe, increasing the Downhill Running degree of supination. My recommendation is to wear neutral continued from page 7 type shoes with a firm enough midsole to better resist lateral Run downhill as if you are sneaking up behind someone. midsole compression and to ensure that the shoe is wide
Keep your feet under you and the foot fall as quiet as possible. [ & M & e
enough such that the lateral side of the foot isn’t overhanging M i the lateral side of the insole when one stands with full weight The key to downhill running is control. If you go too fast, l s on the removed insole. A lateral “guard rail” feature on the you burn excess energy and risk falling or straining the body. shoe may also help in some cases. Properly made custom foot
If you go too slow, consciously leaning back or braking as i n orthotics can help to redistribute pressure more evenly under many beginners do, you’ll place a severe strain on the legs and u t e the supinated foot for additional help. lose time in races. Running up or down hill, it’s important to s
| The Bottom Line hold yourself together and to stay relaxed while maintaining 2021 Spring control of your movement. The key to selecting the correct level of stability in your running shoes is to ensure that the shoes do not deform in Making the most of hills and races either the direction of valgus (from overpronation) or varus Running hills is hard work and it hurts. But it can be | (from supination) in early stance phase of gait. This can best enjoyable. Two 44/Number Volume be determined when viewed from behind while walking or running in the shoes. Running shoe specialty store staff Experienced runners can reflect on how the topography of will often use slow motion video on a treadmill or they racecourses influences the level of enjoyment. Because it was will carefully observe one running or walking on a runway, flat, the Mardi Gras Marathon, along the causeway across with or without slow motion video, to help in making this Lake Pontchartrain, was fast but less enjoyable – until I determination. If you notice a pair of shoes you’ve been hit one of the overpasses that boats go under. The brief up wearing for some weeks starting to tilt inward or outward and down on the overpass was an enjoyable relief. Uphill | racecourses like Grandfather Mountain Marathon are slow, when placed on a flat surface, this is a reliable sign that those www.rrrc.org shoes either have too little or too much pronation control and it’s joyful to accomplish a difficult event. Downhill for your needs, respectively, and you should switch shoe type racecourses like the Boston Marathon are fast, but they hurt accordingly. afterwards. Courses like the old Florida Relays Marathon, with equal up and down rolling hills, are enjoyable. n
If overpronation or supination cannot be adequately ] Physical therapist Damien Howell was a competitive runner controlled, off-the-shelf orthotics (in milder cases) or properly for more than 45 years. He retired from competition in 2014 made custom orthotics from a podiatrist or other professional when diagnosed with rheumatoid arthritis. He has assisted 9 who specializes in orthotic management can often be used injured runners in managing and preventing injuries since 1972. to provide the necessary control. A benefit of properly made DamienHowellPT.com Running in the Present By Laura Welch, PT, DPT, OCS, CFMT Owner of Inspire Physical Therapy LLC ]
www.rrrc.org
| Volume 44/NumberTwo |
ave you ever been on a run and, when it was over, felt like productive and even helpful to think of hardships in your life you were actually working on that deadline, or replaying while you run, combining the positive exercise experience
Spring 2021 that difficult conversation, or thinking about the to- with thoughts that may be unpleasant. But what if we limited |
s do list for the day? Who knows what you saw on your our thoughts to only part of the run and allowed ourselves to e
t H jaunt? The ruminating brain may take little interest in what’s be present during the remainder? u n i going on around it. While your legs were turning over on the Be There
pavement, your thoughts were following suit. One thought s after the next, one worry after the next. Sometimes runs feel It is no mystery that one of the most important skills to l i develop in this lifetime is mindfulness. In the research, M good physically but almost stressful mentally. e & M [ mindfulness has been repeatedly demonstrated to be Not all of this thinking is actually a bad thing. In associated with better quality of life. Suggestions to strengthen 10 psychotherapy, it is actually encouraged to address fear or the mindfulness muscle include meditation, focused deep worry in a non-threatening way. So, it may actually be very breathing, and bringing your awareness gently back to the | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 11 , Malcolm Gladwell Gladwell Malcolm ,
n Outliers: The Story of Success of Story The Outliers: When you push off of each foot, where is the work work the is where foot, each of off push you When your to connected feet your feel you Can from? coming push? each with glutes off pushing is foot your of part What feet. the to Now make you Can steps? your are hard How ground? the you do Where Earth? the kissing you’re like gentle, them the with contact in foot whole your Is feet? your on land land? you time each ground at feel you Do system. entire the to back go let’s Now like feels that way a in run you Can run? you when ease difference a make it Does ground? the across floating you if happens What is? gravity of center your where forward, leaning how Feel less? lean or more forward lean your of back the to heel your from line diagonal a making body your Feel effortful. less forward moving makes head, gait. your synchronize to together working Relax your belly and let the bottom ribs rotate freely. freely. rotate ribs bottom the let and belly your Relax you Can body? your in expand inhale your does Where belly? your in it feel With ribs? side your about How back? your about How expanding is it that so air with trunk your fill inhale, each sides. and back, front, the toward relax gently to tailbone your Allow pelvis. the to Now relaxes that how feel you Can ground. the toward down of front the of points the are Where back? low your like forward facing stay they Can pointing? pelvis your car? a of headlights fists? clenched tightly have you Do hands? your are How and hand each in feather a holding gently are you Imagine it. squish to want don’t you
concludes from a research study that experts put in at least least at in put experts that study research a from concludes are they who become to practice deliberate of hours 10,000 there out arguments of plenty are there Now, field. their in no is there and that than complex more are people how about The expert. an makes that hours practice of number magic the as much as me to speak didn’t hours 10,000 about bit everything. is me, to phrase, This practice.” “deliberate term over something doing are you when means this sense, a In are you When IT. DOING THERE are you again, over and running. there be running, n n n n book, his In n n n n Now your ribcage. Do you hold your ribcage still or do do or still ribcage your hold you Do ribcage. your Now pelvis? your over freely rotate to ribcage your allow you Does your chest feel open and relaxed or tightened and and tightened or relaxed and open feel chest your Does held? under just muscles the and widen bones collar your Feel sternum, or breastbone, Your soften. bones collar your upwards facing without position vertical a in relaxes button. belly your at down or sky the toward Are your shoulders relaxed or are they scrunched and and scrunched they are or relaxed shoulders your Are and down relax blades shoulder your Feel hard? pumping ears. your from away them keeping ribcage, your on back First, focus on the crown of your head. Is your head head your Is head. your of crown the on focus First, shoulders? your of front in are ears your that so forward suspended gently is head your of crown the imagine so, If the feeling tucked, slightly is chin your and sky the from down elongation creates This lengthen. neck your of back your is Where pearls. of string a like spine, entire your Gently going? and coming breath your is how and tongue breathe and mouth your of roof the to tongue your meet nose. your through
Below, I offer an exercise that brings awareness to various various to awareness brings that exercise an offer I Below, record to best be may It run. you while body your of areas listen can you that so activity scan body this reading yourself scanning and running difficult feels it If run. you while it to first, back your on lying are you while it try time, same the at one try once, at on take to much too is scan whole the if and ones are use I metaphors the of Some time. a at parts two or I philosophy. Eastern and Chi Tai studying from learned I’ve to clues find will you scan, this In poetic! that was I wish only run to is goal The like. feels form running appropriate what literally. … top the with start Let’s ease. with and relaxed The mindfulness exercise I would like to share is based on on based is share to like would I exercise mindfulness The New The Mindsight: book his in work Siegel’s J. Daniel Dr. body called is it and Transformation, Personal of Science benefits the about length at talks Siegel book, his In scanning. your with integration its and brain your to scanning body of read! great a It’s body. present. As with any skill, this takes practice. Being in the the in Being practice. takes this skill, any with As present. smelling, listening, feeling, observing, involves present awareness. with tasting and touching, n n n n n n n n n n The Scan The Running the Capital Trail for a Capital Cause 51 Miles for the National Alliance on Mental Illness
By Shelly Klinger
I am a grateful “back of the pack” runner who has had the good I had never run more than a 5K until I was about to turn 50, fortune to be mentored by experienced runners and coaches when I decided to run a half marathon in gratitude for being to find my passion. I am also passionate about my day job as healthy and alive at an age when my mother and other family a psychiatrist. I started running for the benefit of my mental members hadn’t been so fortunate. I trained for the Patrick ] and physical health as an intern in internal medicine many Henry Half Marathon in Ashland in 2008, with coaches Tom years ago, to cope with the emotions of caring for ill and dying Grant and Ashland Dave, and treasured the feeling of being out patients. I spent the first part of my career as a psychiatrist at there with other runners, often pairing it with raising money an HIV/AIDS clinic, back when most people died from the and awareness for worthwhile causes. www.rrrc.org
virus or from the syndrome that follows. Running after work | was my pressure release valve. Later, I had lived experience I wanted to go farther after every run and race completed, with depression and realized the power of running as a tool for and I ran 11 marathons and about 20 half marathons over the healing and recovery, in combination with psychotherapy and next 12 years. In 2020, all of the races I signed up for were medication treatment. cancelled, but running remained my go-to activity for health and happiness. I actually ran so much, I was sidelined by an overuse injury for a month or two; but thanks to Laura Welch, DPT of Inspire Physical Therapy, I learned the root causes of my injuries and am running better than ever. Volume 44/NumberTwo | Capital motivations Like many people in RVA, I’ve spent a lot of time on the Capital Trail. I’ve also spent a lot of time thinking about Spring 2021
| the effects of the COVID-19 pandemic, with the closure
s of schools and workplaces, job loss, financial hardship, and e t
u isolation. My heart goes out to the families of those affected n i and to the health-care providers who have cared for patients
while fearing for their own safety. The rates of mental health s
l concerns and substance use have increased in the general i M
e & M public, particularly in highly impacted communities of color. [ Individuals and families who were already living with mental health and substance use have been hit hard. As a psychiatrist, I 12 am grateful to continue to be employed and able to serve, but I wanted to do more. | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 13
n
www.namicva.org namicva.org/calendar www.namicva.org/get-involved/donate NAMI Central Virginia: Virginia: Central NAMI donations: Nami health mental online CVA NAMI for register and view To programs: support I was nervous going in – my longest training run had been 33 33 been had run training longest my – in going nervous was I officially. distance marathon the exceeded never I’d and miles, which of none injuries, fatigue, blisters, about worried I Fleet at folks the and friends from advice to thanks happened, ever. socks best the me sold who Feet, no had I’d because issues gastrointestinal about worry didn’t I issues GI Unfortunately, runs. training my on fueling trouble solid any where point the to problem, big the be to out turned Capital the on rare toilet, a for need immediate the caused food most know I Foundation: Trail Capital the to (NOTE Trail. few a wouldn’t but property, private through passes trail the of woods the in alternative the to preferable be porta-potties more stomach to able only was I asking.) Just road? the of side the by in taking probably throughout, pretzels dry few a and Tailwind trick. the did it but miles, 51 the for calories 500 than more no fuel of out ran I assume I – miles 10 last the run to able wasn’t I Mile Four from me with walked coworker wonderful a but – 14.5 took It way. whole the stories funny me told and Creek planned the for up wasn’t definitely I and 12, of instead hours it. worth was it but afterwards, celebration beer and pizza me helped who everyone to gratitude my express cannot Words journey, a is life Remember, run. this in NAMI supported and each without it make can us of none and destination, a not too. NAMI, of work the supporting consider Please other. I picked the first day of spring, March 20, as a target, and I and target, a as 20, March spring, of day first the picked I opportunity official an it make to NAMI-CVA to out reached by overwhelmed been have I funds. and awareness raise to who coworkers and friends, family, of support and love the out came and prayers, and wishes good their sent donated, at AM 7 at started I trail. the of parts on me accompany to My PM. 7 at RVA in be to hoped and Jamestown in 0 mile way, the of step every crew my was Barbara, spouse, amazing and bottles water fill to miles eight to five every me meeting family other Two support. and food, socks, of changes offer friends Multiple hours. 12 than more for there were members was I when time right the just at up showed coworkers and miles few a cycle or run, walk, to there were They struggling. Four at out hang case, one in and, on, me cheer me, with with me encouraged who dog, therapy their with Creek Mile kisses.” “doggie Springing to action to Springing My thoughts turned to NAMI-CVA, our local affiliate of the the of affiliate local our NAMI-CVA, to turned thoughts My education, provides which Illness, Mental on Alliance National with living families and individuals to advocacy and support, COVID-19, of year this During issues. health mental serious and connection, education, offer to continued has NAMI-CVA recovery to journey their on individuals and families to support resources. virtual and online through As I continued to run the Capital Trail, I had the thought of of thought the had I Trail, Capital the run to continued I As the at unbelievable seemed This miles. 51 entire the running me, in faith had who people by encouraged was I but time, thought I ultramarathoner. experienced an Laura, particularly to fees race for paid have would I money the donating about they if same the do to family and friends ask to and others help moved. so were NEW RRRC RICHMOND RUNNING TOURS Enhance your run with Richmond history and trivia
By Annie Tobey ]
www.rrrc.org
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By Annie Tobey Volume 44/NumberTwo | Combining life’s pleasures doubles the joy. Think peanut as a bonus, team members could access a RunGo route butter and chocolate, travel with family, al fresco dining, that included both turn-by-turn voice navigation and voice and running with friends … and with history! notification of tour sites. Each themed route also included background information on the route’s highlights. A summer of solo marathon training (a pandemic-induced Spring 2021 |
decision) gave me experience in using running apps to plan To share the fun, RRRC has made some of the runs available s e
t my long runs. When I heard that Richmond Road Runners on its website. These themed routes cover four centuries of u
n history, both high notes and low notes. All of them begin i Club needed routes for the winter marathon and half and end at Byrd Park, where this season’s training teams
marathon training teams, I volunteered. Never one to bite s gathered for Saturday runs. Most can be easily modified to
l off only what I can chew, I decided to double the fun. While i trim or add miles. M
e providing& M a safe and effective run, each route would also [ take runners past noteworthy Richmond sites, tour notes The routes will also be shared in an upcoming issue of the included. 14 Richmond Region Tourism Field Guide. Thus, this year’s teams had the usual step-by-step directions You can access the routes at www.RRRC.org, on the plus maps on MapMyRun and RunGo running apps. And, Richmond Running Tours tab. | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 15 n on the East Coast. Run along the along on the East Coast. Run spotlights which Trail, Richmond Slave Jackson through past. Go that dark Black War post-Civil prominent a Ward, way up neighborhood. And make your past emblems of Avenue, Monument struggle with its past. Richmond’s Plus Northside Historic Richmond’s Tidbits Culinary 12 miles Richmond entrepreneur, Lewis Ginter, and a major in the philanthropist, is generally credited Confederate army, Northside. Richmond’s with creating Take this 12-mile route through some of the beautiful through this 12-mile route Take kickstarted scenic and through neighborhoods that Ginter be passing it just so happens that you’ll Plus, Bryan Park. some historic culinary up an so expect to work sites, too, ways than one! appetite in more Tour Tipsy 11 miles with a 13.1-mile option Richmond’s through This running takes you tour route makers, including for craft beverage most concentrated areas cideries, will run past 20 breweries, You Addition. Scott’s and a couple of other places of note. distilleries, a meadery, and maker, beverage favorite miles in, pick your your Get includes a 13.1-mile The route run! to toast your return option, adding one brewery a half marathon and giving you for the day. & Rec Parks Richmond Historic 10 miles most noteworthy and of Richmond’s Learn about three visit you’ll Park, and ending at Byrd Starting scenic parks. as as well System Park River and the James Park Hill Forest other noteworthy places. Black History Highlights History Highlights Black 14.25 miles, plus options for additional miles and sites history is inextricably tied up with that of Richmond’s Proclamation, the Emancipation African Americans. Before Africans for enslaved the city was the largest trading market Richmond Transportation Highlights Highlights Transportation Richmond 12 miles transportation a running tour highlighting the city’s Take River history and its most iconic sites, including the James the three- Crossing, Triple the one-of-a-kind Bridge, Arch The route Walk. and the Canal Viaduct, mile-long CSX suburbs” “streetcar of the city’s three through also takes you south of the river. The James River, Richmond’s Richmond’s River, The James Raison d’être 18 miles with a 13-mile option its existence and Richmond owes This scenic River. Line of the James longevity to the Fall run past history takes you to the and beauty along the river: and Drive along Riverside Westham, at Bridge Huguenot Belle and to the bridge above System, Park River the James of Much Works. Iron Tredegar Rapids, and Hollywood Isle, the traditional follows notably south of the James, this route, An easy turn marathon route. Backers fall Richmond Sports cuts the run to 13 miles. Early Richmond History Highlights Early Richmond History Highlights 13 miles most some of Richmond’s by Run at historic and iconic sites. Starting pass near or through you’ll Park, Byrd Union Shockoe, Hill, Oregon Maymont, Forest Manchester, Hill, Church Hill, – plus notable spots and more Hill, and the such as the canal, the Floodwall, System. Park River James ]
www.rrrc.org
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Why RRRC members Volume 44/NumberTwo | appreciate the active life
erhaps you also have heard this from non-runners: “Why should I Spring 2021 | want to run? Runners never look happy.”
s e t Runners know – those non-runners are missing the point. After all, u n i there’s more to running than grinning while you gambol. Or perhaps they aren’t out early enough to see the coveys of runners together, chewing the fat
s while they run and swapping greetings at each hydration stop. Likely, too, l i
M these non-runners don’t hang out at the finish lines of races to see the huge e & M [ grins, tears of joy, and arms raised in triumph. To learn about the joy that Richmond runners experience in the sport, we 16 polled RRRC members and received 94 responses. Here’s what you told us. | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 17 Molly Molly Amy Amy Leslee Gensinger Leslee Rebecca Randolph Rebecca Stephen D. Nolan D. Stephen continued on page 18 page on continued Heather Shelton Heather Eric Van Quill Van Eric Barbara Leonard Barbara Katie Langley Katie hen I am exploring a new place. place. new a exploring am I hen hen I am alone, early in the morning, when dawn is is dawn when morning, the in early alone, am I hen n a perfect day temperature-wise and I feel no aches, aches, no feel I and temperature-wise day perfect a n ycling thru my hometown reminiscing. reminiscing. hometown my thru ycling unning in the early light. light. early the in unning ast Sunday at Huguenot 3 Miler! Weather was perfect and and perfect was Weather Miler! 3 Huguenot at Sunday ast oga and walking my dogs always make me joyful. joyful. me make always dogs my walking and oga love having adventures with family and friends: paddle paddle friends: and family with adventures having love boarding with my kids on the James, running trails in in trails running James, the on kids my with boarding anywhere! hiking friends, with morning early the Brannan C I L in- an in woods the through running be to awesome was it much!). SO races missed (I’ve race person O Runner. Joyful a am I … ailments other or pains McLeod Y joyful, me makes people other of hundreds with Running running are daughter and/or husband my when especially too. me, with W wine and cheese together after. Running, sun, laughter, so so laughter, sun, Running, after. together cheese and wine joy! much R W am I all and waking is world the and horizon the cresting breath! and feet my of sound the is of aware
n n n n n n Nature therapy Nature nature of dose a us give can runs suburban and city Even dosage The benefits. of buffet a offer runs trail while therapy, in as best, her at is Nature Mother when increases naturally sun the “watching weather,” morning “perfect jog,” “sunny a listed runs nature-infused Other fall. and spring and rise,” and peaceful,” so is water [since] swim good a “finishing were specific: more were runners Other water.” the along “running run, a on snow first – transitions season see to first the “Being to change color first or breeze, warm or trees on buds first leaves.” n n therapist a than Cheaper such too, running, of benefits emotional other noted Runners workday. sedentary a after move to chance a and relief stress as mind of frame better a in am I that notice I mornings “Many one said run,” morning routine a after light-hearted and runner. T E U V I O TE AB TE G ACT G A N I Y I O EL J EL E F G AND BE AND G N I his past Sunday when a small group of us ran up Jarmans Jarmans up ran us of group small a when Sunday past his T enjoyed then and down back and feet) (1,750 Road Gap
n People stated that they enjoy running all of the time or some some or time the of all running enjoy they that stated People fitness experience to after, or run the during time, the of And adventure. the enjoy to or aging, defy and improvements joy. most the bring that experiences specific very recalled others The non-runner who’s never seen a happy runner hasn’t hasn’t runner happy a seen never who’s non-runner The who those Of survey! our to responded who people the met reasons no – enjoyment simple to pointed some responded, happy!” me makes it and exercise, to love I “Always necessary. me makes on go I that run “Every said, Daly Mike Jessica. said end.” the at … good feel WHEN WE WE WHEN Other exercises that RRRC runners participate in include include in participate runners RRRC that exercises Other and stretching, yoga, (54); training resistance and weight classes exercise (21); swimming (38); biking (52); meditation kayaking, for each 1 and (8); walking (8); sports team (17); shooting, riding, horseback gardening, and work yard email!? reading well, and – job physical a triathlons, Several runners added their own reasons to the list. “To live live “To list. the to reasons own their added runners Several “Running Somerville. George said better,” feel and longer Nolan. D. Stephen said childhood,” my to back me takes trails said myself!” by than others with harder longer, faster, run “I Leonard. Barbara Nearly half (46) appreciate running as a means to burn calories calories burn to means a as running appreciate (46) half Nearly the in later commented respondent one (as later consume to appreciate runners Forty-two cream.”). ice eat to like “I survey, stay to way a as 39 health; brain long-term to aid an as running compete. to chance the enjoy 33 and hot; and/or trim, fit, The overwhelming response was to stay physically healthy healthy physically stay to was response overwhelming The and sane stay to desire the by followed closely was This (88). hang can they so run runners Fifty-eight (80). healthy mentally More fun! have to want just 57 and runners, other with out and recharge to time alone relish also runners the of half than self-discipline personal build to chance the and (53) think (51). running through Respondents were encouraged to choose all applicable answers answers applicable all choose to encouraged were Respondents reasons multiple expressed person each and question, this to run. to WHAT WE APPREC WE WHAT RUNN The Active Life n I feel so accomplished when I work out or run first thing in continued from page 17 the morning. My endorphins are flowing, and it just starts my day in such a positive note. Ruthie Kinker n Running helps keep things in perspective for me. Any time n When I was able to accomplish a goal, overcome an I am facing a big personal challenge, I try to push myself for obstacle. Janina Bognar longer mileage than I’m used to in order to prove to myself n At the age of 44, I’m the healthiest version of myself and that most personal limits are self-imposed. William Glavin getting faster. There is a huge sense of joy in that. David n When life gets you down, a run makes all the difference. Goode Linda Newman n Right after the workout – I have an exercise high happy Companionship and camaraderie feeling! Kim Moore It should come as no surprise that those responding to a Richmond Road Runners Club survey praised the social aspects The best trophies of running. One respondent recalled running an out-of-town Crossing the finish line of a race, hitting a PR, setting and race with a friend who had moved away. Another described the achieving a goal, or simply lacing up the shoes and getting out thrill that coaches feel in seeing their team complete a race. And there – running offers a major sense of accomplishment. Other others extolled the glories of running with people, of settling achievements our runners mentioned included long runs and in for social time afterwards, and of the “amazing friendships” hard workouts, “pushing myself and feeling satisfied with my developed along the way.
] body being able to do amazing things,” “being up early in the n I’m joyful after every run when I sit with friends and have cold,” feeling energized after, or just having a good run. coffee, a social activity that usually takes longer than the n Every time after it’s done and I feel accomplished. Laura run. Debbie Bader Thoene n Running with others, training with others and developing a www.rrrc.org
social life with those very positive folks. Peter Schreiber | n I love running with all of the various groups around the city – One for the Road, City Stadium Runners, and MTT. Kathleen Murphy n When I’m with other people, helping them on their run journey. Mark O’Brien n I had a lot of fun training on Saturdays with the WMTT Volume 44/NumberTwo
| and was planning on doing the Shamrock marathon in VA Beach. When COVID happened, one of the neighborhood moms (a runner herself, who was planning on doing the half) was able to coordinate a route where some of my cross country friends could join me for part of it. Overall, it was Spring 2021 |
an amazing experience. Nicole Hays s e
t n I’ve caught up with some old running mates from my high u n
i school days via Strava. It’s been fun challenging each other in timed miles and 5ks. We occasionally meet up for long
s runs along Pocahontas or the city. David Goode l i M e & M
[ Pandemic relief This past year, running has highlighted additional benefits. 18 Several runners who responded to the question about when running brought them joy referenced the pandemic. For | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 19 Selina Selina continued on page 20 page on continued Moore Kim Molly Brannan Molly roup activities are out, so running is something you can can you something is running so out, are activities roup he only thing I have felt comfortable, free, and happy happy and free, comfortable, felt have I thing only he ran a LOT more in 2020, mostly to stay sane. I also had had also I sane. stay to mostly 2020, in more LOT a ran t’s a way to visit with friends while staying socially socially staying while friends with visit to way a t’s doing for the past year is getting outside on my own and and own my on outside getting is year past the for doing my on vicinity my in are people other When … running has that and invaded, being is space my like feel I runs, times. the of sign a just – experience I joy the lessened Jacocks Frank T I cancelled. races with even reach, to wanted still I that goals made! I progress the see to good really felt it And Guider I G yourself. by safely, more do distanced. distanced.
n n meet, to continued groups formal and informal Many group RVA and teams training winter RRRC the including comfort though 24), page on and website RRRC the (on runs of because more ran respondents Some varied. runs group with avoid to less ran others interaction; social for opportunity the contact. n n Coloring our joy our Coloring less, more, Running story. complete a tell don’t numbers The the colors that factor one but is mileage – same the about shared we and matter, factors External running. of experience restrictions. pandemic – year this factor external common one coronavirus the that stated respondents of majority slight A Comments how? But experience. running their affected has one As feeling. of kind empty half / full half glass a reflected question.” this to answer simple no is “There it, put runner effects negative the highlighted who those Overwhelmingly, (especially races in-person missed they much how emphasized wonderful this was there Then runs. group and friends) with smiles.” beautiful those hide “Masks answer: year, unique this from experiences positive shared Some more even running appreciate who people several including meant more run to opportunity the having some, a For now. Another enjoyment. increased thus improvements, fitness trail like running, of types and routes new explored “I’ve said, groups in running comfortable felt still who Those running.” ever. than more running of element social the appreciated G Kathleen Murphy Kathleen N I E BUG HAS HAS BUG E V I Paul Logan Paul R RUNN R U O S I CTED CTED E unning was an escape and a mental health habit. It got me me got It habit. health mental a and escape an was unning W specially during the first few weeks of the pandemic and and pandemic the of weeks few first the during specially F R outside, moving, and interacting with other people (when (when people other with interacting and moving, outside, taken). measures COVID and safe shutdowns, when there was so much uncertainty and our our and uncertainty much so was there when shutdowns, running and outside getting stopped, really routines other special. more even became E O F
n “Isolation made me want to be outside more,” admitted one one admitted more,” outside be to want me made “Isolation my push to fun became it fit more became I as “Then person. limits.” However, 36 respondents increased their mileage: they they mileage: their increased respondents 36 However, and commitments conflicting fewer and time more had they workouts; gym replace to needed they opportunities; an counteract to or sanity and health mental maintain to ran the felt just they or boredom; or time sedentary in increase challenges online virtual, found runners Two out! get to need miles. more logging in helpful Mileage (45) half about survey, the to responded who those Of 13 Only year. past the during mileage their maintained distancing). social than other reasons for (some less ran people in-person or friends with runs midweek longer her Without motivated. less was she said Wilcox Julie for, train to races Of course, some people were affected more than others. One One others. than more affected were people some course, Of COVID, with partner a to care full-time devote to had runner more were who Those wayside. the by went running so runs. group from away stepped contact social about cautious The pandemic touched all of us and permeated every aspect aspect every permeated and us of all touched pandemic The the in questions next The not? it could How lives. our of our on year past this of effects the referenced specifically survey enjoyment. and mileage running H TH PERVAS A n “Throughout the pandemic – so much was out of our control, control, our of out was much so – pandemic the “Throughout recalled day,” every outside exercise to way a find could I but see to way a provided that “Sometimes respondent. another all of head my clear me helped it sometimes and people, other feel me made always also It situation. the of unpleasantness the workout.” good a in get to good example, said one, “During the pandemic, it’s the only thing thing only the it’s pandemic, the “During one, said example, normal.” feel me made that The Active Life n I couldn’t give up running if I tried at this point. continued from page 19 n Road Runners is a great club for resources and events. I appreciate everyone who works to sponsor and organize the “Some days it was the only time I saw other people,” said one. races. “Running is my constant in a world full of things that are n Mind follows body. [I] have lost count of number of times otherwise constantly changing,” answered another. my mind said I could not complete my run, walk, etc. but n I appreciate that time spent outside more. Paul Logan once I was moving, I finished it. n I enjoy running more because I don’t take it for granted. n I wish this was something that was shown to me as a child Because I lost the opportunity to run races, I learned to – I feel that I wasted so much time on things that did not appreciate running just to run. Ruthie Kinker bring me this much joy! n I enjoy it more. It’s a sense of freedom. David Goode n Never take running or exercise for granted, because you never know when it can be taken away. Amy McLeod Several respondents noted the year’s mixed blessings. “I enjoy n Health is freedom, and setting out on foot makes me feel the quiet time to myself but miss the social enjoyment I used to free. Heather Shelton get from it a lot,” said one. n Richmond has the best running community I’ve n I am thankful to have running as a solo sport when I experienced. Kathleen Murphy cannot connect with my friends and groups like I want to. n I really look forward to group runs and track sessions,
] Leslee Gensinger feeing connected and motivated to continue progressing n It’s helped me appreciate the feeling of freedom I have when and challenging myself. Paul Logan I run. Molly Brannan n Exercise is good for you mentally, physically, spiritually and n I am even more thankful for the ability to run, my running emotionally. Kim Moore www.rrrc.org
community, and my health. Kathleen Murphy | n It is my Prozac substitute and gets me through tough times n Makes me appreciate running buddies even more. Debbie like this past year :-) Eric Van Quill Bader n You can start anytime, anywhere, any speed. I did! n I am thankful to have been a runner/cyclist before the Julie Wilcox pandemic and now see how lucky I have been all these years n Makes me feel strong and proud that I get out and do it! when I see all my neighbors have discovered exercise and Debbie Bader the great outdoors. Stephen D. Nolan n Get out there and try it. You’ll become addicted to
Volume 44/NumberTwo n It honestly made me realize how much of running for me | something healthy. Linda Newman is about the people I run with. I enjoy running with my people and not alone. Selina Guider n It has become my most consistent daily self-care time. Molly Brannan n It keeps me sane, but I miss racing and competing. So I feel less excited overall. Andrew Hersey n Running is my raison d’être. Rebecca Randolph Spring 2021 |
s n I’ve maybe enjoyed it more because it’s one of the only n Being an active person makes my annual doctor visits go e t much smoother. Eddie Parsley Jr. u normal, consistent things! Nicole Hays n i n I’m planning on it contributing to me being physically and Eighteen people didn’t feel the situation has affected mentally healthy until I pass away peacefully at a very old s their enjoyment of running at all. “No ... life is all about l
i age :) Barbara Leonard adjustments,” answered Mike Daly. M e & M [ THEI F NISH LINE 20 The final question was open-ended: “Anything else you’d like to add about the joy of running, exercise, or being active?” Which of these responses can you relate to? | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 21 continued on page 22 page on continued RACE RECAP! RACE seventh, My is over. Corps Marathon The 44th Marine Safe Team grateful to and perhaps toughest, marathon. I’m for the opportunity to run for them, raise Project House really really, and support their organization. I’m awareness, the long Here’s the short story. That’s happy that I finished. one: The lead-up hoped. I as I’d as prepared enter this race weekend I didn’t new made poor choices, like wearing shoes for my 20 miler model, just new!). I found myself Hoka (same beloved nursing some posterior tibialis tendonitis after that run, so and on gentle stretching I worked as a precaution. I rested and I tried a couple of KT taping methods to strengthening, test me to run some support this race. My to allow provide it a go. to give so I was grateful run well, went I think every the same athlete goes through average are We doubts. begin to have We emotions during taper. eat all the foods. We lose sight of our “why.” We restless. at (I always have about race day. nightmares have We and up to run without race attire least one about showing An in-person marathon marathon in-person An those?), (remember weather, memorable Switzer and Kathrine Anne Magee by a blog post Reviving at AnneTheVegan.com in a marathon time I ran that the last to believe hard really It’s for a while, been running races you’ve person was in 2019. If weather certain ones where are understand that there you MCM they become legendary. so deplorable, conditions are That know! you there, were you If 2019 was one of those races. a would welcome any multiple marathoner sure being said, I’m just to get the opportunity to under these conditions today, race to normal. will hopefully return the world day, again. One race of running an in-person dream and we reminisce, we now, For again. race
2019
CORPS CORPS MARINE MARINE MARATHON MARATHON My medal. This is in front of the Iwo Jima memorial Jima of the Iwo This is in front medal. My near the finish line of the MCM. Marine Corps Marathon continued from page 21
with a huge, heavy backpack I have to carry!) All of these anxieties really play with our mental game. I discuss this phenomenon freely in emails to my sub-team and with our runners during training runs with Sports Backers Marathon Training Team. This way, when they feel these things, too, they know it’s normal.
I am so lucky that my best friend Patty was running this race. Patty and Steve picked me up early Saturday to make the journey from Richmond to National Harbor for the expo. I was so excited about the race shirts! MCM did From left to right, me, Becky Hapeman, Kathrine an amazing job this year! I stopped by the Nuun booth. Switzer, and Patty Henson-Dacey. Photo courtesy of I couldn’t be there for the ambassadors’ meet up at noon, Becky Hapeman. but I did see the sign in social media posts, and I found my name! The day And then it was race day. I had controlled everything I We had a great hotel location about a half mile from the ]
could. I had my race gear laid out. I taped my right ankle. I race finish. We ate a delicious meal at True Food Kitchen. didn’t overdress. I body glided/Aquaphored everything that I had a roasted butternut squash vegan pizza that was needed it. I donned my poncho. And we were out the door. amazing! Yes. I said rain poncho. Because, as my teammate and fellow www.rrrc.org
| MTT Pink Nation coach Amanda said, we all thought the weather in 2016 was awful. And then Mother Nature said, “Hold my beer.” In 2016, there were heat advisories. And as much as I love running in heat and humidity (note the sarcasm!), it’s even better when it’s preceded by hours running through torrential rain. Patty and I ran together. The race started in just a drizzle after waiting for over an hour for the race to begin in steady rain. The rain picked Volume 44/NumberTwo
| up at about mile 6. Miles 13-14 were punctuated by driving rains and wind with multiple, ankle-deep puddles. Patty was starting to struggle at mile 14, and she told me to go. I gave her a hug, shed a couple of tears, and went. Spring 2021 |
The slog
s e
t By the time we reached the National Mall, it had stopped u
n raining, and the sun emerged. This really only served to i heat up the asphalt and puddles and to make conditions,
s well, steamy. It was also 80 degrees. By mile 17, still on the l i mall, I saw a med tent. I was so close to walking right off M e & M
[ the course. I was spent. And then Patty caught up to me. She pushed me through the next few miles. One of our Richmond supporters rubbed Biofreeze on my upper back 22 My name on the Team Nuun sign at the expo. e Mil s & Minutes | Spring 2021 | Volume 44/Number Two | www.rrrc.org [ ] 23 n e were running MCM, our teams were running running MCM, our teams were e were Patty and me after the race. Happy, but definitely spent. and me after the race. Happy, Patty Yancey. courtesy of Steve Photo While we were running MCM, our teams were were teams our MCM, running were we While Nation Pink Richmond. in miles 20 running so I’m marathoners. first-time half about is and them, with season this finish to excited two in successes their witness to wait can’t I Marathon! Richmond the at weeks While w teenage wife, and mom of two is a physical therapist, Anne started running She in 2012 as a Allen. daughters in Glen loss journey. after completing a weight way to stay motivated the kid in gymOnce class who sought every in the excuse completed book to get out of running the mile, she has now thanks to the help of her sole sisters and the eight marathons, also helps coach the Pink She Richmond running community. Marathon Backers one of the subteams for the Sports Nation, Team. Training 20 miles in Richmond. Pink Nation is about half first-time is about Nation Pink 20 miles in Richmond. them, to finish this season with so excited marathoners. I’m at the their successes in two weeks wait to witness and I can’t Richmond Marathon! itchen! K My amazing vegan pizza from True Food Food True pizza from amazing vegan My At this point, we knew we were going to finish. It was hot, going to finish. knew were this point, we we At the was a lot of walking during There relieved. were but we as company, in great were We care. didn’t last 5k, but we at course was walking most everyone on the still-crowded finally got to that point. And in the end, we run and finish a grateful for Patty! marathon together! So At mile 23, we had friends we didn’t expect to see from expect to see from didn’t we had friends mile 23, we At much cried on the sidelines! I pretty Richmond cheering pointed out She arms when I saw her. in Becky’s like a baby who was nearby, that legendary runner Kathrine Switzer Without Kathrine to take a selfie with us! graciously agreed rules in 1967 despite the running the Boston Marathon participating, from women women may not have restricting the opportunities do to compete in endurance races as we inspiring! She’s now. on the 395 bridge. I almost cried at each gauntlet, the final at each gauntlet, bridge. I almost cried on the 395 was a party point! at that It 22 in Crystalone at mile City. kinds of goodies! I felt handing out all spectators were There and sharing a bag of Skittles after eating a bag much better Patty! with of Lay’s [ GROUP RUNS ]
Name Day of the Week Time Location Pace Contact Basch’s Group Tuesdays, Thursdays 5:30 a.m. 4605 Monument Avenue 8:00 to Ellie Basch, [email protected], 9:00 804-873-5156
Back of the Pack Sundays 9:00 a.m. Vary 12:00 to https://www.facebook.com/ Trail Group 16:00 groups/201907430234622/
Black Girls Run Mondays 5:45 p.m. Wells Fargo parking lot, White Various https://www.facebook.com/ Oak Village Shopping Center groups/bgrrichmond/ Tuesdays 6:45 p.m. Great Shiplock Park Various [email protected] Saturdays 8:00 a.m. Parking lot next to Various Rockwood Park Sundays 2:30 p.m. Parking lot next to Various Rockwood Park
Black Men Run Sundays 8:00 a.m. Fountain at Byrd Park Lake Various https://www.facebook.com/ groups/BMRRichmond
Bryan Park Group Saturdays 7:00 a.m. Stir Crazy Café 8:00 to Susan Deusebio 12:00 [email protected]
City Stadium Saturdays 7:45 a.m. City Stadium 8:00 to https://www.facebook.com/
] Runners 14:00 groups/577195912350952
Crossroads Wednesdays 6:00 p.m. Crossroads Coffee 9:00 or [email protected] faster www.rrrc.org
Dog Pack Sundays 7:30 a.m. Carytown Panera 8:30 to https://www.facebook.com/ | 14:30 groups/1671581323100585
Fan Foxes Tuesdays, 6:00 a.m. Fox Elementary School Various https://www.facebook.com/ Wednesdays and groups/fanfoxes Thursdays
Fleet Feet Sports Tuesdays 6:00 p.m. 5600 Patterson Avenue Various www.fleetfeetrichmond.com https://www.facebook.com/ fleetfeetsportsrichmond
Mary Munford Sundays 7:30 a.m. Mary Munford Elementary 8:00 to Volume 44/NumberTwo | Sunday Runners School 8:30
Midlothian ACAC Thursdays 5:30 a.m. 11621 Robious Road Various https://www.facebook.com/ groups/MidloACACRun
Midlo Mafia Daily 5:30 a.m. / Midlothian YMCA Various https://www.facebook.com/
Spring 2021 6:00 a.m. groups/429449713804077 |
s
e Morning Workout Daily 6:00 a.m. Various Various https://www.facebook.com/ t Group MorningWorkoutGroup u n i Mountain Hearts Thursdays 6:00 a.m. Tredegar parking lot Various www.strava.com/clubs/
Running Club mountainhearts s
l https://www.facebook.com/ i
M mtnhearts e & M [ Museum Run Thursdays 5:30 p.m. Behind VMFA 7:00 to Mark “Iscool” Guzzi, (on Sheppard St. between 9:45 (804) 651-5415, 24 VMFA and Benedictine) [email protected] | | | [ e Mil s & Minutes Spring 2021 Volume 44/Number Two www.rrrc.org ] 25 [email protected] [email protected] ark “Iscool” Guzzi, Guzzi, “Iscool” ark ark “Iscool” Guzzi, Guzzi, “Iscool” ark eorge Talley, Talley, eorge ctiveLifeFitnessCenterRunning roups/100890573593214 roups/shamrocktraining roups/368386789999522 roups/368386789999522 VA-Running-Social-Meetup ttps://www.facebook.com/ roups/254849741268828 ttps://www.facebook.com/ ttps://www.meetup.com/ ttps://www.facebook.com/ ttps://www.facebook.com/ ttps://www.facebook.com/ roups/1597418347194024 ttps://www.facebook.com/ ttps://www.facebook.com/ roups/361699573878105 ttps://www.facebook.com/ ttps://www.facebook.com/ ttps://www.facebook.com/ oadRunnerRunningStore VA Monthly Trail Run Facebook page Facebook Run Trail Monthly VA ttps://www.facebook.com/ [email protected] 04-651- 5415, 5415, 04-651- mail [email protected] mail heRiVAhRunners rank Finn, Finn, rank ontact hadygroverunners ay, (803) 379-2686 (803) ay, wnfanrun [email protected] h A M m h g h J R h g h g h T h R h g F fi R M 8 m h g G e h s h g h t C
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Shady Grove Shady Sugar & Twine & Sugar Training Team Training Team Wednesday Team Fan Run Fan N The Richmond Road Runners Club PO Box 8724 • Richmond, VA 23226 Huguenot 3 Miler – March 7, 2021 Photos by Larry Holstrom