Hanover Lifestyle January/February 2015

First of All News from Around Town

Ashland TheaterThe Grand Reopening

Indoor PlayCold Weather Escapes

FlavorIn Search ofHealthy Dishes

HomeSmart & Savvy Tips for the New Year

GaragesElements of the Perfect Garage

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PATRICK HENRY HALF MARATHON AT RANDOLPH-MACON COLLEGE

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January/February 2015

FeatureA CONTAGIOUS PURSUITIt’s the Forrest Gump factor:

once you start running, you just might not stop.

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RUNNING WITH KIDSHarness children’s natural

energy and improve their health in fun ways.

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RUN FOR YOUR LIFEA recent medical report supports

the wisdom of slow and easy.20

RichmondNavigator.com 3Januar y/Febr uar y 2015

4 Hanover L i f es ty le

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Unexpected Benefits

AS I REVIEWED this issue of Hanover Lifestyle, I realized that an unintended theme had developed. Though we had achieved our intentional theme, “Look Good & Feel Good,” another thread wove its way through our features: serendipitous benefits!

Gray Gurkin was fleeing from midlife worries when he began running but subsequently stumbled upon other unexpected reasons to continue. Writer Stephen Sowulewski suggests ways parents can harness their children’s natural energy and improve their health in enjoy-able ways. And Alan Rudlin has discovered important reasons to get out and run – not matter how slow or short!

Other topics this month also include unanticipated benefits: the perfect garage, the renovated Ashland theater, and a plan for beautifying your house in 2015. We look at how to escape winter’s chill by finding active and creative outlets indoors.

In this month’s Flavor focus on local restaurants, we go in search of healthy pleasures (yes, you can find tasty meals that are also good for you!). After all, the search for fine food and drink are a palate-pleasing source of passion for many.

As you live, work and play in Hanover, what’s your passion? Where does it take you? And what will the year 2015 add to the delights of your life?

Annie [email protected]

FROM THE EDITOR

A PUBLICATION OF

ALL ARTICLES AND CONTENTS OF THIS MAGA ZINE ARE NOT NECESSARILY THE OPINIONS

OR THOUGHTS OF HANOVER LIFESTYLE MAGA ZINE, ADVERTISING CONCEPTS, INC OR THE PUBLISHER.

PRESIDENT/PUBLISHERWilliam J. Davis, Jr.

VICE-PRESIDENT/PUBLISHERCheryl T. Davis

MANAGING EDITORAnnie Tobey

ASSISTANT EDITORSSteve Cook, Tammie Wersinger

CREATIVE DIRECTORJoseph Wharton

GRAPHIC DESIGNERNora Bollinger

ADVERTISING CONSULTANTJared Davis

CUSTOMER SERVICE CONSULTANTColleen MacCabe

DISTRIBUTION MANAGERJustin Warner

PHOTOGRAPHERS

Temple Hill, Josh Montiel, Jesse Peters

CONTRIBUTORSGary Manneshöhle, Vicki O’Neal,

Erin Pittman, Alan Rudlin, Stephen Sowulewski, Christy Wright

Hanover Lifestyle Magazine is published bimonthly by Advertising Concepts, Inc.,

6301 Harbourside Drive, Suite 100 Midlothian, VA 23112 • 804-639-9994

RichmondNavigator.com

E-mail [email protected]

All rights reserved. Any reproduction in whole or in part of any text, photograph or illustration without written permission from

the publisher is prohibited.

ABOUT OUR COVERSalmon salad from Homemades by Suzanne.

Photo by Temple Hill


FIRST OF ALL

If you have news you’d like to share with Hanover Lifestyle readers, send it to us at [email protected].

THE RANDOLPH-MACON COLLEGE COMMUNITY WILL celebrate the life of Dr. Martin Luther King Jr. on January 15, noon-1 p.m. in Blackwell Auditorium, R-MC Center for the Performing Arts on 205 Henry St. Virginia Secretary of Commerce and Trade Maurice Jones will serve as the guest speaker.

The event is free and open to the public. For more information and other R-MC events, visit RMC.edu.

HANOVER COUNTY HAS announced a new and improved website for the parks and recreation department at the easy-to-remember HanoverParksRec.com.

You can browse, register, and pay for great recreation programs for everyone in your family, check out upcoming special events, make pay-ment on your account and view park maps. Improved features include:

• No convenience fees for transactions• Easy website navigation

• A helpful search bar• Online registration for any program, regardless of cost If you have previously participated in a parks and recreation program,

you probably already have an account. If you have forgotten your password, follow the instructions to create a new one.

Visit HanoverParksRec.com to discover recreational opportunities for all ages and to reserve shelters, the equestrian ring at Pole Green Park, and the amphitheater at Poor Farm Park up to one year in advance.

RANDOLPH MACON COLLEGE: CELEBRATING THE LIFE OFDR. MARTIN LUTHER KING JR.

NEW PARKS & RECREATION PORTAL

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NEXT GLASS APP: FINDING A BEER OR WINE YOU’LL LIKEYOU’RE STANDING ON the beer and wine aisle, staring dolefully at the many options. Though in the mood for something different, you’re unsure which of the many options to choose. Besides this dilemma, you’re picking up a hostess gift for a friend’s dinner party, but you have no idea what your hosts will enjoy.

Next Glass to the rescue! For nearly three months, the developers of the Next Glass app sent a

crew around the country to buy beers at some of the best bottle shops in the country, including Richmond’s Corks & Kegs on Patterson Avenue.

Back at the labs, they took a high-res mass spectrometer reading for each distinct product, identifying more than 2,000 chemical attributes as well as the label design, price, and other physical identifiers. The essential objective attributes become data points for identifying what consumers like or dislike. After acquiring and testing 20,000 bottles of beer and wine, they launched the Next Glass app for Apple and Android in November 2014.

Now it’s your turn. Download the Next Glass app and begin rating beers and wines. Using that data, says Trace Smith, the company’s chief operating officer, “We get smart on what you do and don’t like, chemically as well as non-chemical attributes.”

Now, take your smartphone to a store or restaurant. Open the app, scan the beer or wine label or enter the name in the search field. Next Glass will tell you on a 100-point scale how likely you are to enjoy the product.

Next, connect with friends who are Next Glass users and the app will tell you how likely they are to enjoy a product.

The app can also help predict how well a beer drinker is to like a particular wine and vice versa. “The app works better wine to wine and beer to beer,” Smith admits, “but it can make some helpful recommendations [between categories]. We may not convert [wine or beer drinkers], but we can help them find things that they enjoy.”

Next Glass has Virginia craft beers from Center of the Universe, Strangeways, Hardywood, Legend, Starr Hill, and Devils Backbone as well as wines from Chateau Morrissette, Barboursville, Boxwood, Trump, and Early Mountain. Brewers or fans are welcome to submit new bottles to be included in the database.



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to look for ways to bring life back into the old building. In addition to Joyce, committee members are Chopper Dawson, Clark Mercer, and Jen Chambers.

“What started as a scheme to light the marquee and put messages on it,” says Joyce, “turned into an all-out initiative to bring the theater out of darkness and into the light.”

He says the theater committee took a look at the inside of the building and realized that it was in much better shape than had been expected. “We said, ‘Let’s take it for a test drive,’” Joyce explains. “Within five minutes, we had the projector up and running.”

Of course, as would be true of any building that had been virtually deserted for over a decade, a little spruc-ing up was needed, although, says Joyce, the Whittakers had done a lot of beautification work themselves on the property.

“The committee obtained in-kind donations, volunteer labor, and other contributions in order to make the repairs needed to get the building operational,” he says. Joyce’s firm, James River Air Conditioning, repaired the heating in the building, and fellow committee member Chopper Dawson, who is a carpenter by trade, also provided some of the repairs that were necessary to get the theater reopened.

“Our plan is to make this a world-class small theater,” Joyce says. To get to that “world class” status, it will take more renovations. Joyce anticipates that after a fundraising campaign, the theater will shut down again, but briefly, for needed work, such as ADA modifications, adding a new green room, improved electronics, and new seats and carpeting, along with some additional beautification projects.

After that, who knows? “Movies are the founda-tion, and we want to build on that,” Joyce says. “We see the theater being used for musical performances, plays, open mic nights, and shows for kids. The place really shines as a potential music venue for intimate events.”

Already the theater committee has some exciting things lined up for the near future. On Jan. 31, a James Bond night is planned, including martinis. How great is that? And coming up over the next few weeks will be showings of Jaws and Star Wars, as well as open mic nights, comedy, and live music.

“We’ve arranged to have the Virginia premier of the motion picture Big Stone Gap here,” says Joyce. Filmed in the Appalachians, the movie stars Ashley Judd and Whoopi Goldberg. A date for the premier has not yet been set.

“The Ashland Main Street Association is focused on the development and preservation of Ashland’s abandoned buildings,” Joyce says. “It’s all part of the goal to create a good market for the town.”

Joyce says that having 300 additional people walking the streets of Ashland will have a major impact on other businesses, including restaurants, antique shops, and the local Cross Brothers Grocery.

There are a lot of folks who are counting on the Ashland Theater to be a key component in bringing more people back to the streets. After all, as Hugh Joyce says, “It’s a cool ‘ole-timey’ experience. It’s a beautiful theater.”

The Ashland Theater is located at 205 England St. For additional information, including upcoming events, visit AshlandTheatreVA.org.

GOING TO THE MOVIES is fun again … at the re-cently reopened Ashland Theater. That’s right! Thanks to a group of hardworking community

volunteers, the lights on the marquee are bright, the ticket booth is open, the reels on the projector are spinning, and the crowds are packing the house. It’s not a full-time operation, but it’s a great start.

The initial response has been very positive, says Hugh Joyce, president of the Ashland Main Street Association. “We opened our doors just before Thanks-giving for a showing of When Harry Met Sally, and we sold out. Then we did a showing of the Goonies and Polar Express. Both of those sold out.”

Joyce also tells me that a recent jazz concert featur-ing performances by county high school jazz bands came just 30 seats shy of filling the 333-seat theater. “And the entire event was put together in only two weeks,” he says.

Ever since local contractor and real estate de-veloper A.D. Whittaker and his wife, Jean, donated the theater to the town about 18 months ago, I’d been hearing talk of the possible reopening of the beautiful Art Deco-style movie house that first opened its doors in 1948.

Unfortunately, most of the talk I’d been hearing was that the theater was unusable, and that there was no chance of anything happening there, at least not in the foreseeable future.

Fortunately, that talk was just that – talk.Joyce details the developments that have led to full

houses in recent weeks. He says members of the Main Street Association – a nonprofit, 501c3 organization comprised of community volunteers representing busi-nesses, civic organizations, Randolph-Macon College, and residents of Ashland – formed a theater committee

What started as a scheme to light the marquee and put messages on it ... turned into an all-out initiative to bring the theater out of the darkness and into the light.

IT’S SHOW TIME AGAIN AT THE ASHLAND THEATERby Steve Cook


INDOORPLAY

A Skate Date with Stephen Sowulewski

Remember those trips to the roller rink in the 70s and 80s and the meteoric uprising of inline skating in the 90s? Well, what’s old is new again at Skate-land. If it has been awhile since you have balanced on quad wheels, find a skate date and get ready to whip around those corners while listening to some upbeat tunes and burning some calories indoors this winter! If you first learned on quad wheels, recall will be easier; but if you were a roller-blading rebel, not to worry, both types of skate are available for rental.

Skateland516 N. Washington Hwy., Ashland804-798-3076 | AshlandSkateland.com

Flying High

If you thought jumping up and down on your bed was fun when you were a kid, then Jumpology, without a doubt, will surpass that experience – try bouncing on the field of connected trampolines. But there’s more to this trampoline park than just jumping. You can play trampoline dodgeball, dive in the foam pit, shoot some hoops, conquer the bounceboards, and even get a great workout. So bring your high energy from the outdoors – you are going to need it!

Jumpology10087 Brook Rd., Glen Allen804-625-4290 | Jumpology.us

COMMUNITY

COURTESY OF JOSH MONTIEL OF FIRESTARTER GROUP

Don’t Flip Out – Just Flip

Wildly fun and extreme, yet 100 percent safe – that’s my kind of “danger”! Zero Gravity is a combination of trampoline and bungee attraction. Strap on your harness and get hooked up to several bungee ropes and jump – jump – JUMP! You’ll get higher and higher, up to 25 feet in the air, as the bungee ropes move up the poles. Do flips and other wacky maneuvers that just aren’t possible on a plain old trampoline. Zero Gravity is a great way for people of all ages to burn off that excess winter energy, and even get a bit of a workout, while having an absolute blast.

Zero GravityVirginia Center Commons | 10101 Brook Rd. | 804-339-0163 | ZGTrampoline.com


COURTESY OF BOWLMOR AMF

COURTESY OF PUMP IT UP

Christy Wright Relishes the Creative Process

If you’re looking for something fun and creative to do during the winter months, come take a chalk paint workshop at Thrill of the Hunt in Ashland, Virginia. I was able to paint two projects and take them home. I received a set of brushes, a new apron, and a booklet, and we also had snacks and drinks while there. There were only six people in my workshop, so we all got a lot of good hands-on attention. The teacher there is fantastic. She really gets you inspired to get started on some of your projects. I promise you, after this workshop you will not look at furniture the same way.

Thrill of the Hunt 315 England St., Ashland804-368-0184 | ThrillOfTheHuntVA.com

Right Up Your Alley, Whatever Your Age

When looking for ways to stay active indoors, don’t forget bowling, a long-time sport that may have been around since 3200 BC! Popular for all ages, bowling provides a great way to hang out with friends and family while working the winter rust out of your bones. AMF Hanover Lanes has 56 bowling lanes, a café, and a full bar with projection TV screens. For a break from the lanes, head over to the arcade games or play pool on one of their eight billiard tables.

AMF Hanover Lanes7317 Bell Creek Rd. S., Mechanicsville804-559-2600 | AMF.com/HanoverLanes

Erin Pittman Pumps It Up

I thought “bouncing off the walls” was just a fig-ure of speech – until I had kids of my own. When that happens in our house, we head to Pump It Up, where the kids can bounce off everything!

Tuesdays are family jump nights. We tackle 18-foot slides, obstacle courses, and traditional bounce houses with our kiddos for only $8 per child – parents are free! Pizza and drinks make the night complete. The awesome staff handles everything while we get quality time with the kids. It’s a great way to cut loose and have some fun together!

Pump It Up9555 Kings Charter Dr., Suite I, Ashland804-550-7867 | PumpItUpParty.com/Hanover-VA

family owned, authentic italian dining

Come have your next gathering at roma!rehearsal dinners | company meetings | reunions | birthdays

Mon-Thu: 11 am-10 pm • Fri-Sat: 11 am-11 pm Sun: 11 am-9 pm

(804) 559-9200 www.RomaItalian.com7240 Bell Creek Road, Mechanicsville

$5 OFFany purchase of

$30 or moreCan not be combined with any other offer or special. Expires 2/28/15


FLAVOR

BEE T SAL AD Ironhorse

For nearly 20 years, Iron Horse Restaurant has served fine food and drinks in down-town Ashland, drawing its name from the railroad that runs through its “front yard” and its cuisine from Southern inspiration with modern American culinary influences. Every day, you’ll find fresh regional seafood, hand-cut steaks, market-driven features and chef-inspired nightly specials. Their winter-wonderful beet salad presents roasted beets over mixed greens with candied walnuts and marinated goat cheese, topped with garden herb vinaigrette. Grilled chicken breast or shrimp may be added.

100 S. Railroad Ave., Ashland 804-752-6410 IronHorseRestaurant.com

VEGGIE BURGER ON AGLUTEN-FREE BISCUIT The Mill on MacArthur

Located in the historic Bellevue district in Richmond’s Northside, The Mill on MacArthur presents traditional American foods, featuring locally farmed ingredients. Plenty of appetizing vegan, vegetarian, and gluten-free options are available, as well as hearty meats. The Mill’s veggie burger is made fresh with roasted beets, white beans, and rolled oats, served with lettuce, tomato, and red onion. Served here on a gluten-free biscuit (toasted kaiser roll or gluten-free roll available), with a side of the kale slaw. It’s vegan and gluten free.

4023 MacArthur Ave 804-716-1196TheMillRVA.com

In Search of Healthy Dishes


PHOTO: TEMPLE HILL

PHOTO: TEMPLE HILL

ASIAN TOFU STEAK SANDWICH Harrison St. Café

Since 2001, Harrison St. Café in the Fan has been serving “good eats, no meats”: homemade vegetarian and vegan sandwiches, soups, wraps, burritos, breakfast items, and desserts. The Asian tofu steak sandwich highlights the baked sweet-and-spicy sesame-ginger tofu with chili peanut sauce, lettuce, tomato and sprouts on a pan-toasted Kaiser roll (available gluten-free, too), with a choice of a side. Pictured is the small salad, served with one of their five vegan and gluten-free dressings.

402 N. Harrison St. 804-359-8060 HarrisonStCafe.com

SALMON SAL AD Homemades by Suzanne

Since 1983, the professional and experi-enced staff at Homemades by Suzanne has been preparing fresh food for Hano-ver and beyond. You can find their fine foods at their cozy café on the railroad in downtown Ashland, at catered events, and now as caterer for special events in the ballrooms of The Hotel John Marshall.

For a refreshing, healthy dish, try their fresh salmon salad. The freshly baked salmon, seasoned with mustard, soy sauce and brown sugar, is mixed with celery, sweet onion, spices, and Greek yogurt and served on a bed of mixed greens. The salmon salad can be stuffed into a fresh red pepper or, in season, into a ripe, succulent Hanover tomato.

102 N. Railroad Ave., Ashland 804-798-8331

The John Marshall Ballrooms 101 N. 5th St., Suite 303 804-775-2323

HomemadesBySuzanne.com


in search of healthy dishes

PHOTO: JOEY WHARTON

PHOTO: TEMPLE HILL

FLAVOR

ROMAFor over 30 years, Roma’s owners have been serving authentic Italian food. The atmopshere is casual and friendly and the portion sizes are healthy and tasteful.

7240 Bell Creek Rd. 804-559-9200 RomaItalian.com

SWEE TLY SMIT TENCupcakes, gelato, and Greek desserts. Oh, my! Founded in Mechanicsville by two sisters, Sweetly Smitten is dedicated to quality ingredients and giving back to the community. Ask about custom treats for your next event!

8324 Bell Creek Rd. 804-746-4153 SweetlySmitten.com

BELL CAFÉWith house-made soups, organic local salads, gourmet sandwiches and fine dining entrées, you’ll find a new favorite at Bell Café.

The Shoppes at Bell Creek 804-747-4647 BellCafe.net


spotlights

LOOK GOOD, FEEL GOOD F E AT U R E

I USED TO HAVE AN IMMACULATE BUMPER – now it’s splattered with stickers. I used to stay out late on Fridays – now I get to bed early to pre-

pare for Saturday morning group runs. I used to be content with just enough exercise – now I’m hyped about distances.

I blame the Richmond Sports Backers for set-ting me on the road to obsession. Their YMCA 10k Training Team was my threshold drug, opening up the gates to all sorts of aberrant behaviors. I met a whole new group of people, and the chance to run became a social event enhanced by an infusion of adrenaline. These friends introduced me to new

running opportunities. I’d feared the tedium of long runs, but discovered that training with oth-ers plus the sheer zen of running made time stand still. I felt stronger, healthier, and more energetic.

During the recent Richmond marathon, I be-gan chatting with a fellow runner about this very topic. As we made our way down River Road, Gray Gurkin explained how running had helped him grow up.

“What got me into running,” he elaborated later, “was a typical reason. I was 40 and those midlife worries were filling my head. Maybe run-ning could help me hang on to my youth.”

by Annie Tobeyphotos courtesy of Sports Backers (unless otherwise noted)


He signed up for the Monument Avenue 10k in 2009, and soon conquered a half marathon. With growing confidence, he set his eyes on a marathon. “The feeling of accomplishing something was amazing,’’ he says. “My wife and kids were there and I was overwhelmed with emotions at the end as tears streamed down my face. It seemed impos-sible that this asthmatic kid growing up had just finished 26.2 miles. Awesome!”

Then came the question that every runner asks: what’s next?

“The answer was simple as I looked at my daily life of uncertainty being a freelance graphic

complete it no matter what the obstacles. I learned time management as I ensured all my training runs were completed. I now understand the power and importance of community as the local

“”

I WAS 40 AND THOSE MIDLIFE WORRIES WERE FILLING MY HEAD. MAYBE RUNNING COULD HELP ME HANG ON TO MY YOUTH.

designer and singer-songwriter. I was living day by day with a mortgage and car payment, with a wife and kids,’’ Gurkin adds. “I needed running and it had little to do with trying to stay young. In fact, it has everything to do with how to become old, at least in the fact of wisdom, responsibilities, and understanding community.”

Gurkin joined the Richmond Road Runners and training teams. “These running groups set a regimen in my life that was needed and I re-spected,” he explains. “What started out as a way to stay young ended up being a way for me to grow up. I had gained the ability to set a goal and


running community comes together to help in so many causes that help others.”

Locally, the Richmond Sports Backers has been

instrumental in introducing many to the benef its of running

and of an active lifestyle. When the Sports Backers began organizing the Monument Avenue 10k in 2000, nearly 2,500 people participated; in 2014, over 36,000 took part. The 1978 fall race – combining a marathon, half marathon, and 8k – drew approximately 2,700 participants; this number rose to nearly 22,000 in 2014.

A rainbow of events have sprung up from the increased popularity of run-ning: benefit runs; obstacle races and mud runs for all levels; novelty races with colored paint, spray foam, and glow-in-the-dark elements; trail races; 24-hour, 200-mile relay races; and ultramarathons

(over 26.2 miles).As a relatively new competitive runner,

I value both the races and the teams. (I use the words “competitive” and “races” loosely: I

participate in organized events, but I don’t have to come in first to be successful.)

Having a race on the calendar provides extra motivation on those days when exercise doesn’t otherwise seem appealing. It’s something to look forward to, especially when friends are also signed up.

Race day is enjoyable, too. The Richmond marathon boasts of its title as “America’s Friendli-est Marathon,” so the crowds, party zones, and volunteers provide both distraction and support. Scenery can help make a race worthwhile. I’ve experienced the Richmond marathon’s route beside the James River; the Blue Ridge Relay’s mountain roads, with expansive views and quiet

country lanes; Ragnar West Virginia trail relay through waist-high fern thickets; and Ragnar Cape Cod’s views of beaches, the bay, and quaint New England homes.

Yes, the physical experience is sometimes chal-lenging but, as the saying goes, “Pain is temporary. Pride is forever.”

Probably the most important element that has kept me involved, however, is the people – training teams, informal groups that run regularly, and ongoing relationships.

“The training teams continue to be great ways for people to get into running or to keep building towards more fitness goals,” says Pete Woody, PR and communications manager for Sports Backers. “They think they can’t do it, but when they get to run with groups of people, it gets them more motivated and accountable. They make friends, whether they’re new to Richmond or just meeting new people.”

The insights and wisdom from fellow runners and coaches is invaluable, too.

On a typical Saturday morning in Richmond, thousands of people are out running the roads and trails, at all levels and various distances, including organized Sports Backers teams, Team in Training, Black Girls RUN!, Richmond Road Runners Club groups, or just random individuals.

“There are so many uncertainties in life and that will never change,” Gray Gurkin comments. “You can go to college and get five degrees but that doesn’t mean you will land a great job and make a ton of money. In this crazy world of uncertainties, I have found running can still give you a feeling of accomplishment if you stick to your training plan.”

Acknowledging that there are many dif-ferent reasons for running, he adds, “For me, it was a way to stay on task, stay focused, set goals and accomplish them while acting like a kid, cracking jokes on long runs with friends. …Try running – you’ll have something to talk about while getting in shape.”

Gray Gurkin at the Crawlin’ Crab race in Hampton, Virginia. Photo courtesy of Gray Gurkin.


SPORTSBACKERS.ORGSports Backers currently produce 15 diverse annual events, including the Ukrop’s Monu-ment Avenue 10k, Dominion Riverrock outdoor and extreme sports events, Anthem Moonlight Ride for bikers, Henricus Mud-stock obstacle race, International Dragon Boat Festival, RVA Streets Alive, and CarMax Tacky Light Run. The website includes infor-mation on 2015 teams and events, including the training teams for the spring 10k and the fall marathon, half marathon, and 8k.

RRRC.ORGThe Richmond Road Runners Club organ-izes events and training teams and provides support to community race events. Each January, the RRRC sponsors an advanced 10k training team for those wishing to reach a challenging personal record and winter training teams for half marathon and marathon. Other informal groups meet throughout the year at a variety of locations and for various levels of runners.

TEAMINTRAINING.ORG/VAThe Leukemia & Lymphoma Society’s Team In Training is a charity endurance sport train-ing program. The program raises money for blood cancer research and direct services to pa-tients and their families while training people ranging from first timers to seasoned athletes for running and cycling events and triathlons.

BLACKGIRLSRUN.COM AND BLACK GIRLS RUN! RICHMOND ON FACEBOOKThe organization was launched in 2009 to combat growing obesity among African Amer-icans and to encourage and support new and veteran runners. Richmond’s chapter is among the 70+ groups across the nation. Weekly runs are in East End Richmond, Chesterfield, Chester, Northside Richmond, and Downtown Richmond. Runs and training schedules are listed on the website and Facebook group or e-mail [email protected] for details.

For a list of some of the area’s top upcoming races,

visit RichmondNavigator.com.

RESOURCES

TAKE ADVANTAGE OF CENTRAL VIRGINIA’S VARIETY OF SHORT RUNS, such as a “tot trot” or a “fun run.”

MAKE RUNNING A LIGHT, INFORMAL COMPETITION. Encouraging kids to run ahead, with parents trailing behind, could give the sense of besting mom or dad.

USE COLORFUL CHARTS to help kids keep track of their progress. Using a large map of the city can give them a concrete idea of how far they’ve actually traveled as well as a sense of accomplishment. Use thumbtacks or pins to emphasize landmarks.

DESIGN A SCAVENGER HUNT where kids have to run around in order to find hidden toys.

ENJOY A RUNBIKE. Remember how Fred Flintstone propelled his stone-age car? Runbikes work on a similar principle. Although seated, kids have no pedals and must rely on balance and coordination to keep upright as their feet are in constant contact with the ground.

INFUSE RUNNING INTO GAMES.

GO FOR GOOD OL’ AMERICAN CHILDHOOD FAVORITES like red rover, red light/green light, and duck-duck-goose.

PLAY CROSS-CULTURAL GAMES.

PILOLO FROM GHANA: Choose a leader, a timekeeper and a finish line. Someone hides pennies (one for each player). When the leader calls “pilolo,” players run to find a penny and try to be the first to take it across the finish line.

OONCH NEECH FROM PAKISTAN: Like tag, but with obstacles added, such as stumps, rocks and benches. “Neech” means the ground is safe and runners can be tagged unless they are on an obstacle (“oonch”) and vice versa.

WITH A LITTLE CREATIVITY, parents can harness a child’s natural affinity for running and frolicking and use it to improve his or her health in ways that are fun for all.

LOOK GOOD, FEEL GOOD F E AT U R E

RUNNING WITH KIDSBy Stephen P. Sowulewski


RUN FORYOURLIFE

This landmark study, published in the Journal of the American College of Cardiology, shows that running, no matter how slowly, for as little as five minutes, will significantly cut your risk of dying. The study compiled data collected by the well-regarded Cooper Clinic in Dallas for 15 years from over 55,000 men and women, runners and non-runners, on people of varying body types and ages. The results conclude that even if you slog along at a snail’s pace, or jog for as little as five to 10 minutes a day, you’ll get a major benefit: the risk of dying from all causes goes down by 30 percent, and of dying from heart disease by 45 percent. In the world of exercise cost benefit, that ain’t small beer. This is a quality study, not likely to be one of those medical news items du jour that will be contradicted in another month.

The study’s striking news about the reduction

in heart disease risk is especially valuable. Cardio-vascular disease remains this country’s number one cause of death, and despite all the medical advances in the field, the science of what causes it remains unclear. More importantly, there is no “cure.” Once you have it, the treatment is largely the same medical prescription you get for preven-tion: exercise and be mindful of diet and weight. Doctors continue to weigh the value of stents versus medication and lifestyle change. Statins and other pills may help, but have limited benefits. By contrast, this new study shows that a remark-able health benefit can be obtained for a modest investment of time and effort.

So, even if your body type is not like the hu-man greyhounds observed winning marathons, or you’re disinterested in competing, this study should get you on your feet and out the door. Jogging at

a slow speed and for short to medium distances can cut your cardiovascular risk almost in half, if you’ll just make the small effort. And medical

studies show that running is not orthopedically bad for your knees. In short, getting into jogging (or walking) is the easiest kind of exercise, and here are four simple steps for an optimal outcome:

BY CONTRAST, THIS NEW STUDY SHOWS THAT A REMARKABLE HEALTH BENEFIT CAN BE OBTAINED FOR A MODEST INVESTMENT OF TIME AND EFFORT.

YOUR EXCUSES FOR NOT JOGGING have now been elimi-nated. No longer valid are your notions of not having time, or the complete lack of similarity between you and the

buff bodies on the cover of Runner’s World or Health, or that you can’t do the 30 to 45 minutes that was supposedly the minimum required to get anything out of it. Why? Because a recent medical report provides great news on how your life can easily get bet-ter and fixes the problematic health impact of being sedentary.

by Alan Rudlin

LOOK GOOD, FEEL GOOD S E N I O R S


GOOD SHOES.

There is a mind-numbing proliferation of choices on the market, of all styles and hues, and the market-ing pitches can be overcomplicated. Go to a good running shoe store and try several pair. Once you hit age 45 or so, your feet have probably flattened, so you should avoid a tight-fitting shoe. Expect to go up a half to one size from your regular shoes, and maybe a bigger width. Brooks, an American company (and one that doesn’t squander money on meaningless celebrity athlete endorsements), offers well-made and reasonably priced choices. The Brooks Glycerin and Dyad models are ideal for the casual jogger who may be “well nour-ished” and enjoys full cushioning and support.

STAY WITH SYNTHETICS.

For your shorts, tops, socks, jacket, hat etc., avoid any cotton fabrics. Instead, go with the comfortable and lightweight array of sweat-wicking fabrics that keep you cool in summer and warm in winter. These items have revolu-tionized the comfort factor in running clothes.

FIND YOUR ROUTES.

The Richmond area is rich in its array of bucolic places to jog, with scenery that will motivate you to be out there. You may prefer to run the same routes, or you may prefer the variety of great jogging routes to be had in the metro Richmond area. Mix-ing in some route variety will keep the experience fresh, and a not-to-be-missed option is the route along the Kanawha Canal downtown and across the pedestrian bridge to and around Belle Isle.

FOCUS ON THE TIME OF DAY THAT FEELS RIGHT,

not the timing of your pace. Start with shorter dis-tances and add to them gradually. Don’t initially put yourself on the clock – just go at a pace that feels right. Experiment with jogging at different times of day, seeing how it fits your schedule and how it makes you feel and enjoying the scenery around you. Jog-ging after sunset or before sunrise has its own beauty and can be the solution to fitting your exercise into a hectically busy schedule. If you do run after dark, jog on well-lit streets if possible, wear reflective clothes, and use lights that keep you visible to drivers.

Apply this remarkably easy-to-use breakthrough medical news to your life. The scientific data says you’ll live both longer and better.


in 2015SMART & SAVVY

HOME

MAKING MAJOR PURCHASES for your house or tackling a home improvement project can be daunting, so it’s good to consider your options before starting the search for products and services that best suit your needs. Before hitting the stores – either virtual

or bricks and mortar – you need a plan of attack that takes into consideration quality, timing, options, and pricing.

By Vicki O’Neal, ASID, CID, VSLD

Vicki O'Neal , ow ner of FORM & F U NCTION, prov ides commerc ia l and res iden t ia l in ter ior and land scape des ig n . She i s a profess iona l member of A SID, VA Cer t i f ied In ter ior De-s ig ner (CID) , Ma s ter Gardener , and a VA Cer t i f ied Land scape Des ig ner (VSLD) and a Hor t icu l t ur i s t .

804-897-8558 FormAndFunctionLLC.com

SHOP SMART − PRODUCTSFor every conceivable need there is a specialized product, and perhaps several, to choose from. Sources for equipping your home include conventional retail stores, online, vintage, and consignment, each having pluses and minuses. Conventional retail is by far the most common resource. Products, in contrast to services, are fixed commodities. A SKU number (a store or catalog’s product identification code) is not subject to negotiation, and typically the price is the price. What may be different are

delivery charges, installation options, warranties, and other specifics offered by various resellers. Therefore, the best price may not be the smartest choice.

Stiff and ongoing retail competition is producing aggressive marketing and pricing strategies that benefit the consumer’s wallet. While those policies have dramatically changed the climate of retail, there are still predictable, repetitive, and seasonal cycles throughout the calendar that can offer optimal buying opportunities. On the other hand, retail events like

OPPOSITE PAGE Furniture and kitchen appliances are some of the higher-priced items in your home. It pays totake your time, investigate, and know what you’re buying.

THIS PAGE Furnishings come in varying qualities and nearly endless styles. I took this image at the fall 2014 furniture market in High Point.


Black Friday and Cyber Monday (now Cyber Week), for example, are not necessarily the advantageous shopping days they once were.

In the current retail environment, you can stretch your dollars further by making use of these savvy shopping strategies:

Be aware that prices may be marked up and then marked down to look more enticing.

Inquire about price matching. For a specific period of time after purchase, many retailers will match prices found elsewhere or match a price at the time of purchase.

Ask if a price credit is offered should an item go on sale after purchase.

Double-check return and cancellation policies. Many companies have changed policies in recent years.

Avoid impulse decisions or pressure to buy.

Use gift cards or store credits as soon as possible. Some expire, companies go out of business … you get the picture.

Beware of the deepest discounts, such as a huge percent off in bold, orange letters! There is no proof I’m aware of, but gut instinct tells me there may be a reason.

Take advantage of tax-free sources or days.

Don’t hesitate to question a price. Although marked as the final word, prices on bigger-ticket items are sometimes negotiable.

THE LATEST, GREATEST, BIGGEST, BESTAdvances in technology and turnover in manufacturing create the potential for rapid product obsolescence. Consider televisions. It’s not all that many years ago that flat screens replaced our massive, heavy, and bulky boxes. There has been continuing evolution in just that one category. Not only did TVs change, but, by necessity, the furniture to accommodate them changed as well. This phenomenon raises a point: is it important to own the latest thing that comes on the market? Of course, sometimes the answer will be yes. But if you’re not sure or not completely sold on a product, perhaps pausing for more definitive information or a refinement in offerings may help the best choice become clear.

Furniture and appliances are among the highest-priced items in your home. Because of the price tag, it pays to know exactly what you’re buying. Looks can be very deceiving. Materials, construction methods, and even finishing techniques will affect the life span. Expensive and high-end items sometimes carry a substantial warranty and have other compelling selling features. Although it’s important for furniture to hold up, consider how long you would really like to keep a particular piece. Buying the best may, or may not, be the best choice.

THE INTERNET IS YOUR FRIENDIn some cases, the retail climate has become quite the self-service atmosphere. Products are continually becoming more complex and so sophisticated that it can be challenging to get all the information needed to make an informed decision. Input from sales staff may be limited, so your own research or professional advice will be especially productive.

Nothing beats the Internet for identifying and comparing products and services and for evaluating consumer reviews. It is a powerful tool. Consumer Reports and similar reviews are rich sources of information, but changes happen at great speed, and sometimes the reviewed product may not be the latest model or the specific one you’re considering. Design websites offer great tools for searching ideas and identifying likes and dislikes. Some manufacturers even offer planning and visualization software to allow the consumer to experiment.

SHOP SMART − SERVICESCompanies and sources for home services vary as greatly as the projects themselves. Projects involving design, construction, and home improvement run the gamut of complexity, from basic upgrades and fixes to full-blown renovations and construction projects. With so many companies providing so many different types of services, sorting and comparing expertise, competence, credentials, and specialization have never been more important.

Frequently, once a project is identified, there is a sense of urgency to jump in and get it done. Although there may be a little resistance to spending time and dollars on the front end of a project in planning and strategizing, focus and quality of effort in the early planning process is always reflected in the final outcome. That principle applies to any service. Because my specialty is design, I am keenly focused on the fact that what is designed is what gets built. Quality design takes effort and expertise, using creative skills that are honed through knowledge and experience. Chemistry between service provider and client is a major factor as well.

DECISION TIME!The moment does come when it’s time to make a decision and get moving. If you’ve done thorough exploration and preparation, you can move forward with confidence. Be a savvy consumer and enjoy the fruits of making informed choices!

Visit the FORM & FUNCTION Lifestyle blog by Vicki O’Neal for more information on entertaining, interior design, and landscape design at FormAndFunctionLLC.com.

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Outdoor living is an increasingly important consideration in outfitting your home. Offerings mimic many of the creature comforts found inside.

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Summer 2015 camps will be posted February 1 at www.stewardschool.org/summer.

11600 Gayton Road Richmond, Virginia 23238



I RECENTLY

stumbled upon the blueprint of the perfect house: 1,800 square feet of garage plus 200 square feet for a bed-room, kitchen, and bathroom. Knowing that my wife would not agree to such living arrange-ments, however, I must settle for less, so I’ll plan a garage that none-theless provides

all that I need.

10 Elements of the Perfect Garage

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by Gary Manneshöhle

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OrganizationIt’s inevitable that I must share my garage with the other family members as well as with yard tools: bicycles, sports equip-ment, yoga mats, ladder, lawnmower, weed eater – the list is endless, but a well-designed organizational system can keep my space neat, storing these extraneous items out of my way till needed.

9 WorkshopMy wife would dispute my talent, but I per-severe in my attempts to tackle woodwork-ing projects, basic electrical and plumbing repairs, and even masonry. Whatever my pursuit du jour is, I need a sturdy workbench with adequate lighting and electrical outlets, plus storage for my tools.

8 Tailored flooringTo protect my garage floor from the inevi-table grease drips without detracting from the aesthetics, I’ll put in my own RaceDeck sturdy modular flooring tiles. I lean toward the classic, black-and-white checkerboard look, bordered by bright red tiles to com-plement the red Lamborghini that’s also a part of my dream garage. Perhaps I’ll let someone else do the work, professionally applying an epoxy or urethane surface or even a classy granite-like finish.

7 Garage doorsI need garage doors that match the house exterior, but they also need to be strong and insulated. Since we’re dreaming here, I’ll add the MyQ Garage remote door con-trol, enabling me to open or close the door remotely using my smartphone. As my wife reminds me, I do tend to forget to close it at times. I can even install the system myself, further fulfilling my DIY desires.

6 Lighting Ideally, my garage will have windows for a bit of natural light, but of course I’ll need to supplement this with the best light-ing. Besides fluorescent lighting above my workbench – at various angles to illuminate my task – I’ll need some portable lighting to angle over or under my auto repair work.

5 PlumbingBesides the utility sink that my work will require, I envision a bathroom in my per-fect garage. After all, I’m sure my wife won’t want me wandering through the house with grease on my hands and feet.

4 Sound systemBose speakers attached to satellite radio are a must. Not only do some tedious tasks call for background entertainment, I want to make sure I don’t miss any important games.

3 Flat screen TVThis ideal garage is, of course, more than just a workspace. My wife would heartily agree that I should have my own place to watch the games and races, where I can curse the umps and jeer at the op-posing team.

2 A fridgeWe don’t want to have to leave the com-fort of the man cave to go inside for a beer now, do we? In fact, we might just want to add a kegerator system to this vision.

1 Comfortable seatingGiven the flat screen TV, beer fridge, keg-erator, and other amenities in my garage, my buddies will undoubtedly be joining me for the big game. I’ll need space and comfortable seating – though perhaps not too comfortable. For my own use, I’ll get a very comfortable recliner. Come to think of it, I want it to be one of those extra wide recliners, but not a double recliner. After all, you know, my wife just might join me out there occasionally. And if she does, the size should be just right.

Hey, I can dream, can’t I?

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Documents

Hanover Lifestyle January/February 2015