Important Race Etiquette!

If you are running or walking your first race or your 1,000th it is important to remember that you are not alone when taking part in the Ukrop’s Monument Avenue 10k. In order to enhance the experience for everyone involved please consider obeying these rules for the road:

Preparing for the Start
Pay attention to the pre-race instructions. What you hear will not only help guide you through the course but will also keep you safe.
Pin your race number on the front of your shirt. This is where it is most visible for race officials. This allows the official race photographers to be able to identify you after the event.

Attach your timing tag to your shoe. Having the timing tag attached to your shoe is the only way you will be able to receive a time. If you put it in the pocket of your shorts the timing mats won’t be able to read it. And, if it is in your car then you won’t get a time.

During the Run/Walk
Have fun and enjoy yourself.

Run or walk no more than two abreast. Other runners will want to get by you. If you are walking in a group, stay in the back of the pack.

If you are getting water or POWERade at an aid station, move to the side of the road to grab water from a volunteer, and keep moving. If you want to stop and drink, move to the side of the road, out of the way of other runners after the aid station. If there's a trash receptacle, by all means use it. If not, don't go too far with your cup. The race volunteers will be collecting the cups and will appreciate not having to go on an extended "litter patrol."

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

If you need to tie your shoe, or stop for any reason, please move to the side of the road. People coming up behind you are still moving and if you stop in front of them, the scene is set for a collision.

Feel free to shout words of encouragement to other runners. The other runners will appreciate your cheers.

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

Approaching the Finish
Please don't allow your non-registered friends and relatives to run with you in a race. They would be taking water and POWERade from the later registered runners. They can cheer you on from the side of the road.

Remember to tell your friends and family NOT to cross the finish line with you. He/she should move off the racecourse before the finish line.

Once you have crossed the finish line, don't stop suddenly or the runner behind you might run into you. Keep moving through the finish chute and exit into Monroe Park.
Enjoy the post-race refreshments, but remember don’t be a piggy others want to enjoy the goodies too. Moderation is the key so there's food for the last people finishing the race. Post race food is to help you recover from the run not to stock your kitchen cupboards.

Finish Line
Upon crossing the Finish Line, for the safety of all participants, we ask that you then move to the end of the finish line corral and exit the finish line area immediately. From there, you may follow the signs to the Post Race Food tents.
Upon exiting the Finish Line Corral, there will be an area to meet your family and friends. Just tell them to meet under the sign listing the letter of the alphabet that corresponds to the 10K participant’s last name.

More 10k Countdown Tips

The Ukrop's Monument Avenue 10k is getting closer and closer! Are you ready? Check out 10 more 10k Countdown Tips below!

Tip #21: Save your running shoes for RUNNING! Even wearing them around town adds to the breakdown, so keep them for your workouts only.

Tip # 22: Schedule some of your long training runs at the same time of day the 10k will be held. This will help to familiarize yourself with running during that time-frame and to also develop a comfortable pre-race routine.

Tip #23: Get into a routine. Like anything else, a running program is easier if it becomes routine!

Tip #24: When your running shoes get wet, pull out the insole and stuff them with newspaper or place them in front of a fan. Keep them away from heat because this can ruin the midsoles.

Tip #25: Make sure your socks are 100% synthetic or wicking material. Cotton holds moisture and that combined with friction will generate blisters and discomfort over many, many strides.

Tip #26: Sports Drinks vs. Water? If your workout is less than an hour, water will adequately provide you with the proper hydration.

Tip #27: Are you feeling sore? Apply a heating pad to the sore spot for 10 minutes before you exercise. This will increase blood flow to the area.

Tip #28: Take your lunch break – noontime running means daylight, a break from work and a reason to avoid eating a heavy lunch!

Tip #29: Consider using a program like MapMyRun to plan your workout or access great routes other locals have posted.

Tip #30 Don’t miss your morning run tomorrow – clocks jump forward. Obviously this really only applied to day light savings time so hopefully you have moved your clocks ahead by now!! But still great advice and don't miss your run today!

Sports drinks vs Water

Tiffany Oster, Virginia State University Dietetic Intern

Sports drinks can be a beneficial recovery tool after high intensity workouts or activities. However, they are only necessary if you exercise for more than 60 minutes. Sports drinks contain water, electrolytes (primarily sodium), and sugars to speed hydration after workouts. For low intensity activities and workouts with durations less than 60 minutes, water will provide you with the proper hydration. By drinking sports drinks when they are not necessary you are consuming extra calories and sodium that you don’t need, which has the potential to result in weight gain or the inability to lose weight. To make sure you stay properly hydrated while training and during the race consume water prior to and during your run.

Tips for hydration. Take small sips of water during activity and have plenty of fluids between training sessions. Carry around a bottle of water to drink throughout the day to reach your fluid goals. Approximately 3-4 hours before beginning exercise, consume 16-24 oz of fluid. One hour before beginning exercise, consume an additional 8-16 oz. Each day you should consume a total of 68 to 100 ounces of fluids. Once you start longer runs and being using sports drinks, continue to drink water. It is also important to remember to drink the same sports drink during the race that you used during your training-some people can have stomach upset if they try a new sports drink for the first time during a race!

10 More Countdown Tips

The countdown until the 10k continues! Just in case you missed the 10 new tips from our countdown, check them out below!

Tip #11 Running outside is different than running on a treadmill so incorporate that into your training also.

Tip #12: Build cross training or low impact activities into your training schedule. Some suggestions are yoga, swimming, elliptical training, or biking. What else do you do for cross training or low impact activities?

Tip #13: Whenever possible, hop onto the asphalt or grass to give your joints a break from the pounding. Cement is the hardest surface to run on, so change it up when possible.

Tip #14: - Always run facing traffic and make sure you are visible. Like Tip #4 suggested, wear a reflective vest especially in the early morning/evening when training.

Tip #15: Ties your shoes tightly! No matter how supportive your shoes are, if your foot is not locked in to place, it will not do what it should for you if your foot is loose inside. Plus, this will lead to blisters.

Tip #16: Don’t wait until the night before the race to replace your worn out running shoes! Give yourself a few good runs in them before the big day.

Tip #17: Set training goals! This will help you stay motivated to exercise regularly. What are some your training goals?

Tip #18: Encourage family and friends to register for the 10k! It is a fun way to spend time with them, not to mention a great accomplishment for everyone!

Tip #19: Keep a record of the training and mileage you do each day. This will help you with goal setting as well as allow you to see your progress!

Tip #20: On race day, wear clothing you have trained in. You want to be comfortable!!

A Running Tribute

10k Participants Raise Funds for Massey Cancer Center

Meredith Axisa is an experienced runner. She has run eight marathons, most recently setting a personal record of 2:59 at the Chicago Marathon. But for Meredith, the Ukrop’s Monument Avenue 10k presented by MARTIN’S on April 2nd will be an especially significant race.

She is running in memory of her husband, Jon, who died of cancer at the age of 30, only three months after their wedding.

Meredith, along with thousands of other 10k participants, is raising funds for VCU Massey Cancer Center, the official charity of the 10k. Participants can join the Massey Challenge sponsored by Anthem and fundraise as an individual or a team. Meredith has formed “Team Jonny Ax” in memory of Jon. She has set a goal of raising $5,000.

Jon was diagnosed with a rare metastatic liver cancer in January 2010. Determined to fight, Jon began treatment. Two months later, he was in a great deal of pain and his doctor determined the treatment was not working. He recommended the couple look into hospice for the likely 2-3 weeks Jon had left to live.

Not willing to give up, the couple came to Massey Cancer Center in April 2010.

“The doctors at Massey didn’t give up on us,” says Meredith. “Immediately, Massey became our place of comfort. Jon received scans, a biopsy, radiation and chemotherapy treatments.”

Jon showed improvement and soon the couple was hiking their favorite trails together.

“Jon was doing awesome” explains Meredith. “But in late June, his body suddenly had enough, and I drove him to the ER semi-conscious.”

Meredith and Jon spent most of the next two weeks surrounded by the meaningful butterfly motif and supportive staff of Massey's Thomas Palliative Care Unit. It was there that tests indicated Jon’s liver was failing.

“Jon died on Thursday, July 8, 2010. I was in bed with him, hugging and kissing him,” Meredith recalled. “I felt warmth, like embers of fire going out. Then he stopped breathing. Later, when I came home, I lay down on the sofa and felt the same warmth. His presence was with me.”

“Massey gave us three extra months together – for that I am grateful,” says Meredith.



It’s easy and free to sign up for the Massey Challenge. Just follow these steps:
1. Sign up for the Ukrop’s Monument Avenue 10k at ww.sportsbackers.org.
2. Join the Massey Challenge sponsored by Anthem at www.run4massey.org.
3. Click on “Register Now.” Here, you can form a new fundraising team or join an existing team. You can also join as an individual or simply make a donation. For more information, call (804) 828-0883.

Tips Leading Up to the 10k

We have been countdowning the days until the Ukrop's Monument Avenue 10k on Facebook starting with 50 days out! With each day we have been giving a tip that will make your 10k training and event day experience that much better. Here is the list of the first 10 tips in case you missed them! Enjoy and happy training!

Tip #1: Find a friend to train with and to do the event with. Make it a friendly competition!
Tip #2: Build up your mileage gradually.
Tip #3: Get properly fitted for shoes at a specialty running/walking store. Take in your old shoes so they can assess your wear pattern and then you can donate them!
Tip #4: Wear a reflective vest in the early morning/evening when training.
Tip # 5: Utilize your smart phones for your training—Here is a list of training apps suggested by AT&T!
• Run Keeper PRO
• Nutrition Menu – Calculator
• Calorie tracker
• Instant Heart Rate
• iPersonal Training
• Map my Run
Tip #6: Use the time that you’re training for the event to eat better too.
Tip #7: Always stretch before and after running or walking.
Tip #8: Experiment with your pre-event meal early. Experts recommend pasta and protein.
Tip #9: Wear dri-fit fabric. Cotton is rotten!
Tip #10: Schedule rest days in your weekly training routine.

The History of Dress Up & Run

If you’ve participated in the 10k before, you are probably prepared to see some crazy, extravagant, and creative costumes out there on the course. Judging has gotten really tough over the years. We’ve seen it all – from Indiana Jones to a “Smurfette” and from Chiquita Banana to the Ninja Turtles.

If you haven’t participated before, you’ll see what we mean when you check out the photos below. Maybe you’ll smile, maybe you’ll laugh, and maybe you’ll be inspired to take part in the Dress Up & Run Contest yourself.

Let’s go back the very beginning – the birth of the Richmond Times-Dispatch Dress Up & Run Contest in 2003. The records are very sparse, but we do know that Shirley Mecanko won first place for her costume, “Dorothy.”


The group “Big Fun” was also a winner.

In 2004, the newspaper tried something a little different by creating categories for the DU&R competition. They were “Comic Strip” and “Other.” Creative, right? And the winners were…

Comic Strip:
1. John Nahm’s “The Flash”
2. Alison Baker & Berkley Hubson’s “Wilma & Betty”
3. Denise Flanagan’s “Minnie Mouse”

Other:
1. Big Fun Runners Gone Wild
2. Brian Smith’s “Baby Got Back”
3. Gary Hearn’s “Banana Man”
In 2005, the Times-Dispatch went back to having non-specific categories and announcing winners in both the individual/duo division and the group division.

Individual/duo:
1. Karen Reilly’s “Running Water”
2. Wayne Schroepfer’s “Galactic Football League”
3. Shirley Mecanki’s “Leprechaun”
Group:
1. Yin Ling the Dragon (** NOTE: No photo)

In 2006, a total of 22 individuals/duos and 3 groups entered the Times-Dispatch Dress Up & Run Contest, totaling 51 participants.

Individual/duo:
1. Stacy & Harold Lane’s “Ball & Chain”
2. John J. Nahm’s “April Fool”
3. Matt Kren’s “Sponge Bob”
Group:
1. Runaway Brides
In 2007, the number of groups doubled and the total number of participants grew to 81.

Individual/duo:
2. Matt Kren’s “Fred & Dino”
3. Gregory Maciog’s “Roadrunner & Wile E. Coyote”
4. Jill and Paige Schildkamp’s “Purple People Eaters”
Group:
1. Austin Powers and gang
2008 was a huge year from Dress Up & Run with 179 total participants among 41 individual/duo competitors and 17 group competitors.

Individual/duo:
1. Boren Eam’s “Ultimate Warrior”
2. Dr. Wayne Mancari’s “Triathlete”
3. Sara Campbell’s “Smurfette”
Group:
1. The Tooth Troop (** NOTE: No photo)

Due to the huge growth the year before, the Times-Dispatch began to give out multiple group awards in 2009.

Individual/duo:
1. Dr. Wayne Mancari’s “Indiana Jones”
2. Gary Hearn’s “Resume Man”
3. Mathieu Rogez’s “Achilles”
Group:
1. Tim Carroll & friends – Ms. Pacman
2. Jenny Heyboer & friends – Ninja Turtles
3. Lori Atkins & friends – Simply Irresistible
And in 2010, contestants got even more… well, let’s just say LARGE.

Individual/duo:
1. Leonard Tengco’s “The Squirrel”
2. Greg & Christa Wood’s “Pirate Ships”
3. Bobbi Lewis & Pam Kemp’s “Dorothy & the Tornado”
Group:
1. Kenneth Mason & friends – “Rub a dub dub, Three men in a tub”
2. Jenny Heyboer & friends – “Aaron Roth & friends” a.k.a. RVA Curling
3. Virginia Essex & friends – “Oompa Loompas”
And so you have it – the history of the Dress Up & Run Contest. It has really grown into something special over the last several years. Do you have a favorite costume?