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?

Creating your own training team?

Training with others provides accountability. It’s much harder to skip a run when there is a group there waiting for you. A group also provides a social outlet – you get to talking and don’t even realize how far you’ve just run. It’s a great way to meet people that have similar interests. You develop life-long friendships with your training buddies. And, most importantly, training groups have built-in motivation. Everyone has the same goal and will help you through the ups and downs of your training.

Sports Backers offers the YMCA 10k Training Team held on Saturday mornings at all 15 local YMCA’s beginning on January 22. Individuals of all levels interested in running or walking with a specific goal in mind—the Ukrop’s Monument Avenue 10k (that’s 6.2 miles) on Saturday, April 2—will work together in a group setting to reach this goal. The registration fee is $55, which includes entry into the Ukrop’s Monument Avenue 10k, a 10-week training program with a detailed written schedule, guidance form experienced coaches, organized weekly group runs/walks, a special YMCA 10k Training Team shirt, and special clinics on subjects like running shoes and nutrition. Non-YMCA members receive a Guest Pass for 10 free YMCA visits during the Training Team period.

If the YMCA 10k Training Team doesn’t work with your schedule, there are also dozens of independent grassroots training teams all around the Greater Richmond region. Or, if you are interested in creating your own training team, here are some tips on how to do it:

1. Designate a captain that will rally the troops and encourage people to join. This person needs to be well-respected and capable of motivating others. If the group is expected to be large or have multiple training levels, the captain can recruit assistants to help.
2. Secure a meeting location with adequate parking and bathrooms.
3. Design a 10k training plan or search for one online. It generally works well if you pick one day a week for the group to run together and then distribute guidelines for an individual workout schedule for the rest of the week.
4. Based on the training plan you come up with, design safe routes. Map My Run is a great program to use for this. When designing your routes, be weary of traffic patterns and always give cars the right of way. It always helps to run the course before the group does.
5. Make sure you provide water during group runs or encourage runners to bring their own.
6. Find a good way to communicate with your training team. We recommend Facebook groups or e-mail distribution lists.
7. Provide weekly communication to team members with routes and motivational words. Sometimes it’s nice to include tips on apparel, nutrition or other pertinent topics.
8. Keep it fun and lighthearted.

And… If you’re looking for ways to make your training more exciting, here are some ideas:
- Consider fundraising for the VCU Massey Cancer Center or another charity of your choice. Team members could get pledges for each mile, bring a canned good to each training run, etc.
- Come up with a theme for your group runs (or even just for race day). You can design shirts to wear and really have fun with it.
- Plan an informal activity after the group runs (maybe brunch at a local restaurant?) to give runners incentive to work hard during the training session.

The opportunities are endless! Good luck training 

"Merry Christmas and Happy 10k"

Did anyone see the article in the Village News on 12/22? If you didn't, check out this link. It focuses on Richmond being a participatory sports town as opposed to a spectator sports town, and how maybe that's not such a bad thing.

In his article, John Hall refers to the Ukrop's Monument Avenue 10k as Richmond's "crowning glory." He says, "Our fair city is, however, beginning to rival the likes of Boulder, Colo., as the center of the universe when it comes to participation sports."

Could this really be? And is it largely in part to the Ukrop's Monument Avenue 10k?

Considering training for the 10k?

The YMCA 10k Training Team is a proven program that prepares you for the Ukrop's Monument Avenue 10k on April 2. Since the training team began in 2002, more than 26,000 people have taken part in the 10-week program. IT WORKS! And, it's only $55, which includes your entry into the 10k. You also get a training booklet, expert advice from experienced coaches, special clinics on topics likes shoes and nutrition, a 10k Training Team T-shirt and organized group runs on Saturday mornings at the YMCA closest to you.

Here are some testimonials:

“When I began the training team, I had not run a full mile since college. I missed the early training sessions because I was out of town and then we had snow. When I made it to my first team run, we were scheduled to do 3 miles and I was scared. I went out with the expectation that I would walk most of it and try to run a little. I even contacted Coach Laura about moving to the walker group but she encouraged me to stay with the novice running group. I am thrilled that she did. With the enthusiasm of Coach Richard and his warm up and the other runners, I managed to run all 3 miles! It was the most amazing feeling! After that, I never walked and on the morning of the 10k, I ran my first 10k from start to finish. I could not have done it without the training team. Since January, I have lost numerous inches and have gained a tremendous amount of confidence. Most importantly, running has become something I do to clear my head and relax rather than the dreaded chore I thought it was before the training team. I am going to keep running but will be back for next year's training team and I hope I can help motivate others as I was motivated.” -Stacie Cass

"I would insist on new runners and not-so-new runners join the YMCA program. The coaches all have great attitudes and dedication. If I didn't join, I never would have run on Saturdays and during the week (so I could be ready on race day)...and thus, I wouldn't have run the race. I’m considering joining the ½ marathon training team now!" --Steve Metzger

“For years, I have always wanted to be a runner. I watched marathons and 10k events from the sidelines; admiring the participants who were able to push themselves. For the first time in my life, I really feel that I can do this! The training team provided support and priceless tips to include body position and what to wear. However, what I gained from the team reaches far beyond the 10k. I gained valuable friendships, a joy in running , and more importantly, a new found belief in myself. I am now living my dream and will be running in the Half Marathon this November. Thank you training team!” -Janice Graham

“After encouragement from a coworker that is a marathoner, I decided to join the training team with a friend. Previously I put zero effort into working out, but a few weeks prior to training I started doing some run/jog/walks with another friend. After training started, I fell in love with the sport of training and now I'm a runner for life! I loved meeting new people and hearing the words of encouragement from the coaches each week via email and on Saturday morning runs. Because everything was so effortless and positive it felt like each week I was climbing a small ant hill instead of a giant impossible mountain. Once race day came, the feeling of running with 35,000 people was amazing and it was easily one of the best days of my life! I've already signed up for 2 more races! I couldn't be more thrilled with my experience! Thank you Sports Backers and YMCA!” –Ashley Taylor

"I really can’t begin to tell you how much you and your team have done for me. The training program and your encouragement have been astonishing. The changes – mental and physical – I’ve seen in myself have been significant. I have lost 25 pounds (with a few more to go, but I’ll get there), and my outlook is much more positive." --Robert Tyler

“Thank you so much for having this program! For the last ten years, my New Year’s resolution was to get back in shape. This is the first year I’ve done something about it because of your training team. Everyone is so energetic, welcoming, motivating, positive and friendly! I need that to keep myself going each week. Now my goal will be to change from the novice group to the intermediates.” –Helena Marchi

If you're interested in signing up, but aren't quite convinced yet, check out one of the orientation meetings near you.

Branch - Date - Time
John Rolfe YMCA - Monday, Jan. 3 - 6:30 PM
Downtown YMCA - Tuesday, Jan. 4 - 6:30 PM
Midlothian YMCA - Tuesday, Jan. 4 - 7 PM
Tuckahoe YMCA - Tuesday, Jan. 4 - 7 PM
West Point YMCA - Tuesday, Jan. 4 - 7PM
Manchester YMCA - Wednesday, Jan. 5 - 6:30 PM
Shady Grove YMCA - Thursday, Jan. 6 - 6 PM
Chickahominy YMCA - Thursday, Jan. 6 - 6:30 PM
Chester YMCA - Thursday, Jan. 6 - 7 PM
Midlothian YMCA - Thursday, Jan. 6 - 7 PM
North Richmond YMCA - Friday, Jan. 7 - 6 PM
Downtown YMCA - Sunday, Jan. 9 - 4 PM
Goochland YMCA - Monday, Jan. 10 - 6 PM
John Rolfe YMCA - Monday, Jan. 10 - 6:30 PM
Powhatan YMCA - Monday, Jan. 10 - 7 PM
Southside YMCA (Petersburg) - Tuesday, Jan. 11 - 6 PM
Patrick Henry YMCA - Tuesday, Jan. 11 - 6:30 PM
Tuckahoe YMCA - Tuesday, Jan. 11 - 7 PM
James Center YMCA - Wednesday, Jan. 12 - 5:30 PM
Swift Creek YMCA (@ Midlothian Y location) - Wednesday, Jan. 12 - 7 PM
Shady Grove YMCA - Wednesday, Jan. 12 - 6 PM


If you have any additional questions, call (804) 285-9495 or send an e-mail to info@sportsbackers.org.

Volunteers make it happen

So registration opened last week for the 2011 Ukrop’s Monument Avenue 10k presented by MARTIN’S; the annual 6.2 mile race that takes place in Richmond, VA. As you may know the course starts on Broad Street near Harrison and finishes on Franklin St. at Monroe Park. You may know the 2010 race had over 37,000 registrants, making it the 4th largest 10k in the country and 26th largest race of any distance in the world. You may know a lot of things about the event that was founded in 2000 with only 2,462 participants and has since grown to become the signature road race in Richmond. What you may not know, however, is the behind-the-scenes, day-to-day planning that goes into the race that USA Today calls one of the best running races in the country.

From marketing to t-shirt designs and registration coordination to volunteer coordination, every detail of the Ukrop’s Monument Avenue 10k is discussed and evaluated during the year-long planning process. As we continue this blog, we’ll discuss some of these lesser-known attributes of the 12th running of the Ukrop’s Monument Avenue 10k presented by MARTIN’S. If there is something race-related you want to hear about, let us know.

It’s only appropriate to start with what, or who, we should say, is quite possibly the most critical, yet under-recognized element of the event: the volunteers. Over 2,000 volunteers are needed to make a race of this magnitude successful.

Saying this event wouldn’t be possible without the help of hundreds upon hundreds of gracious and willing volunteers would be the understatement of the century. The different roles our volunteers play range from helping out for a couple hours on race day to logging a handful of hours each week for months leading up to the event. Each role: extremely significant. The multitude of tasks gives any interested volunteer a chance to get involved with a commitment level with which they feel comfortable.

Perhaps the best way to write about the various volunteer positions is chronologically. The first volunteers, however, aren’t the people at the start line or even the expo volunteers working the Thursday and Friday leading up to race day. The volunteers that must first dedicate their time and effort to the 10k are on our race committee. The 10k race committee is comprised of about ¬¬¬45 individuals, each heading up a certain aspect of the race. These areas include, but are not limited to, water stops, awards, medical, t-shirt distribution, and elite athlete coordination. The committee members, many of whom have full-time jobs, dedicate many hours a week, every week for months leading up to the race.

Chronologically, the next group of volunteers helps out at the Anthem Health and Fitness Expo. The expo is where participants come pick up their race packets and event t-shirts, shop for race merchandise and check out the more than 50 health and fitness-related vendors in attendance. The race packets, t-shirts, and bibs are all given to the participants by volunteers. Some volunteers come for a couple hours, others work the entire time the expo is open – a total of 22 hours in two days.

Once the expo has opened and closed and 40,000 bibs, t-shirts and race packets have been handed out and race day has finally arrived, the first volunteers on race morning show up around 4:00 a.m. There are a number of different opportunities for race day including:

• Holding wave signs at the start of the race
• Acting as security at the start line ensuring that all participants are in the correct waves
• Helping out in the bag check area
• Assisting with the Virginia 529 Kids Run
• Passing out water and POWERade to runners and walkers on the course
• Delivering generators to bands and other entertainment groups on the course
• Signing up your band or musical group to perform along the course
• Competing in the Hirschler Fleischer Spirit Content to cheer on the runners
• Working in the post-race food area after the race
• Passing out water bottles at the finish line and congratulating finishers
• Working at the bag check area.

The last volunteers won’t leave the finish festival in Monroe Park until the final walker has crossed the finish line, been given their post-race food and water and the last bag has been picked up from bag check, usually around 3 p.m. Again, they may have been there all day or for just a few hours, but the importance of every role can’t be stated enough.

Obviously, we haven’t explored the details of every volunteer position associated with the event (that may be for a future blog entry), but it goes without saying that this event, like so many other great events in the Richmond region, is simply nothing without its volunteers. They come out year after year, rain or shine, for nothing more than a free t-shirt and the opportunity to help. So, as you are picking up your packet, lining up at the start, taking a cup of water, crossing the finish line, or grabbing a bagel and banana in Monroe Park, please take a moment to thank the volunteers that made it all possible.

For more information or to sign up to volunteer, please visit our website. You can also contact Mary Marshall Graeber, our volunteer coordinator, who will be more than happy to find the perfect fit for either groups or individuals interested in volunteering.

Are you blogging?

We want you to share your blogs about the Ukrop’s Monument Avenue 10k on our Facebook page. We know many of you blog about your experience because we have seen your posts in past years on your blog sites. Your stories about your personal journey can provide motivation to someone else looking for that little bit of extra inspiration. We will link our Facebook page to your blog site. We want our Facebook page to be the center of the Ukrop’s Monument Avenue 10k blogosphere.

We are looking for stories about preparing for the 10k. Maybe you are losing weight and are keeping track of your journey. Or, you are just starting to run after not being physically active for the past ten years. Perhaps, you are coaching a group of friends from church to run their first 10k. You never know who can be inspired by your story, so we want to help spread the word about your blog.

Many of you have decided to raise funds for the Massey Cancer Center and will be writing about the process. Sharing this information might motivate others to raise funds or simply to give a donation to Massey. Others might have a hard time articulating what they are feeling about their battle with cancer, but you might have the time and skill to bring their thoughts to life.

We, of course, reserve the right to make sure the content is about the 10k. We don’t mind slight detours, but ultimately we are not looking to read about your recent tacky light tour -- unless you were running around the neighborhood to see the lights.

So let’s get started. It’s time to start blogging about the Ukrop’s Monument Avenue 10k. If you are blogging about the 10k in any fashion, let us know by sending an e-mail to info@sportsbackers.org or posting a link on our Facebook fan page. We'll list it as one of our favorite blogs, which will hopefully help drive traffic to your blog as well as provide interesting content to our other participants.

Thinking about doing the 10k?

Why not join the YMCA 10k Training Team? It's only $55 for the 10-week program and that includes your entry into the 10k on April 2, 2011.

Training starts January 22, but registration opens tomorrow!

It's Time!!!!

It's our favorite time of year again... 10k registration opens tomorrow! Can you believe it? It seems like just yesterday we were watching the Squirrel Chasing a Nut down Monument Avenue next to the Rub-A-Dub Dub Three Men in a Tub and the Tornado from The Wizard of Oz.

The Ukrop's Monument Avenue 10k is Richmond's favorite running race for so many reasons. You never know what you'll see out there.

We're only taking 40,000 entries in 2011, so register quick at www.sportsbackers.org. Don't miss the special $25 entry fee available tomorrow until December 31! The price goes up to $30 beginning January 1.