• 1st Place Fundrunner: Liz Cramer (2 night stay to The Homestead Resort)
• 2nd Place Fundrunner: Brandon Jaycox, representing the Greater Fulton Hill Civic Association (one year membership to Richmond Balance)
• 3rd Place Fundrunner: Janet Aardema (gift certificate to Comfort Restaurant)

View photos from the event:
Photos by Morgan Huff »
Photos by MBS Photography »
Photos by Walker Allen »
Photos via Rocketts Landing »

10K Hill Run Results

MacGregor Lennarz won the race with a time of 39 minutes and 19 seconds. In a tight race, Casey Seelig placed second, in 39:20. James Mosey came in third place in a race which featured three steep hills and a variety of terrain. The challenging course led runners through historic neighborhoods, through parks, along the river and through Rocketts Landing. See below for complete race results:

• Overall Race Times
• Race Times by Age Category

The top male and female 10K hill runners received $50 gift certificates to Dick’s Sporting Goods.

After the race, runners and walkers celebrated at finish line party and awards ceremony, with delicious food and live music. Co-executive directors Mary Lou Decossaux and Annette Cousins underscored the event’s primary purpose: raising money to support the NRC.

The NRC is a vibrant community center which offers quality programs and resources to families with limited means living in Greater Fulton in the East End of Richmond. A grassroots, nonprofit organization, the NRC provides after-school programs in the creative arts, individual tutoring and homework help, a sliding-scale Montessori preschool, healthy cooking and gardening classes, Tae Kwon Do, GED classes, a new career center and much more.

More than 100 volunteers turned out to guide runners and walkers, prepare food, clock runners and clean up.

The NRC is truly grateful for the support and generosity of its race sponsors:

Presenting Sponsor
Rocketts Landing

Platinum Sponsors

• Truland Service Corporation
• International Brotherhood of Electrical Workers Local Union 666
• RVANews

Gold Sponsors

• Richmond Balance
• Keith Fabry Reprographic Solutions

Silver Sponsors

• The Fulton Hill Civic Association

Bronze Sponsors

• Comfort Restaurant
• Deyong’s Boots & Western Wear
• The Homestead

Partners

• Diamond Springs
• Dick’s Sporting Goods
• A Local Restaurant
• A Local Sign Business

To learn more about the Neighborhood Resource Center, volunteer opportunities, or how your organization can help next year’s race, please visit www.nrccafe.org and www.runtotheriver.org.

All donations directly support the Neighborhood Resource Center, and help us keep offering quality programs and resources to Greater Fulton youth and families.

Sponsor a runner or walker now »

Carbohydrates are so important that it is recommended that 55-65% of your daily calories come from them!  It is even more important to focus on this area of your diet when you are exercising.  If you have ever tried eating fewer carbs than this, you may have noticed that you felt sluggish and didn’t want to exercise. This is because your body did not have the right fuel for exercise. When you eat carbs, your body breaks down those that it needs immediately and then stores the rest in your muscles as glycogen.  These glycogen stores are the fuel for your walks or runs.  If you do not refill your glycogen stores with carbohydrates then your body is going to have to break down fats to fuel your exercise.  While this may sound appealing to you, it is inefficient and will result in poor work outs and fatigue.  If you are aiming for weight loss, you can cut back a little in each food group rather than just cutting back on the grains.  This should result in a well balanced diet where you have enough energy to exercise and you should still see weight loss results.

Whether you are looking for weight loss or just improved fitness, make sure that you include grains through out your day.  If you need six ounces a day, you could distribute two ounces at each meal or you can distribute them among snacks and meals.  Keep in mind that whole grains such as wheat, oatmeal and barley should make up about half of your grain servings.  Whole grains will provide your body with the fiber, vitamins and minerals that you need to feel your best.  Enjoy your grains and eat them for properly fueled exercise!

One of the biggest concerns most people have about their food and exercising, is when they should consume their meals and snacks. Most people do not tolerate eating a large meal immediately before exercising. If you like to walk in the morning, your body needs fuel after it has been in the fasting mode since the night before. Even if you aren’t really hungry, a small snack will help you get the most out of a training session. A glass of orange juice, a small banana, or a granola bar should be enough if you are going to walk right after waking up. If you have time to eat a larger meal and then wait one to three hours to take your walk (whether this is after breakfast, lunch, or dinner), make sure that you fuel with easily digestible, low fat foods. Some foods that you normally eat will not digest well before a walk or run. For example, beans are a great source of nutrients but they would not be an ideal pre-work out food due to their high fiber content. Instead, choose items like bagels, peanut butter, fresh fruit, and yogurt. Most of the foods you choose before you exercise should also be low fat as too much fat can slow down digestion and keep food in your stomach when you want to be running. The foods you eat after your work out are critical to how well your body recovers from the exercise. There is a window of about 60 minutes after you exercise when you can fully replenish your body’s carbohydrate stores in the muscles. A high carbohydrate snack with a small amount of protein after you walk is ideal. Great options are a slice of wheat bread with peanut butter, yogurt with fresh fruit, or an apple with almond butter.

While the food you eat is critical, it will not be enough to get you through a walk or run if you aren’t well hydrated. Your body needs plenty of water to deliver nutrients to your working muscles and to cool off your skin through sweating. A good idea is to drink about 4-8oz. of water every 15-20 minutes to ensure that you have enough fluid. If you are walking or running for an extended period of time, a sports drink that provides some calories and electrolytes would be a great choice to provide fuel to your working muscles. Even in the time before you train it is important to drink lots of water. An easy way to do this is to carry a water bottle with you so you are reminded that you need to be drinking.

Lastly, another thing to think about is how much food your body needs now that you are walking or running. Keep in mind that each mile you cover, you burn about 100 calories. So, if you are looking to lose weight, you can keep eating the same amount as you were before and you will see a gradual weight loss. If you are just trying to maintain your weight, then you will need to add in an extra snack to provide your body with additional fuel. Regardless of whether you are looking to lose or maintain your weight, remember that a diet rich in whole grains, fruits, vegetables, low fat dairy, and lean meats will be a diet that can fuel you to get the most out of your exercise by helping you feel your best.

• Course timers
• Water stops
• Refreshment volunteers
• Signage and traffic cone crews
• Course “sweep”
• Packet pick-up crew
• Late registration crew
• Car parkers
• Finish line and banner building crew
• Course marshals

Preferences will be assigned on a first come first serve basis, so check your calendar and contact Penny at by Sept. 1. We love our volunteers!

The Neighborhood Resource Center is very grateful for this generous gift from the Homestead.

• Work out for free at Richmond Balance during staffed hours from 10am-5pm on weekends during the training and up until race day.
• Receive 10% off gym memberships at Richmond Balance
• Receive 10% off core classes, which supplement a running program.  Core classes help to build overall strength, specifically core strength, balance, and flexibility which helps to improve running performance.

Plus, if you register for the Run to the River as a fundrunner — that’s a good Samaritan with sneakers — you’ll be eligible to win a one-year membership and a personal training session at Richmond Balance.