About Pavement Pounders

Established in 2010, we pride ourselves on being one of the most fun 10K training teams in the River City. We are an inclusive team, so runners of all abilities (from casual joggers to competitive road racers) are welcome. Because we tend to have a small group, around 50 members each year, you will have more interaction with the coaches and a more personal experience.

All of our group runs are held Sundays starting January 28, 2018 at 10 a.m. at Byrd Park. We meet in the gravel parking lot just east of the Carillon (the tall tower) near the dog park. The closest intersection is Park Dr. and Shirley Ave.

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For just $30, you get:

  • 11-week training program
  • Weekly specials at the sponsor bar
  • Guidance from experienced coaches
  • Injury/running clinic at local running store

    • NOTE: For $40, you will also get a Pavement Pounders t-shirt. Just select that option before clicking the Paypal Sign Up button.

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Training Plans

Head coaches, Jason and Shannon, can help you choose a group based on your predicted finish time and ability level. Below are details about our various levels. If you want to run under 40 minutes, or haven’t run at all, we can help.

Beginner

For anyone who’s never run a 10K before, can only run one or two miles at a time, or who’s goal is just to finish the Monument 10K without walking.

First run: 2 miles

Intermediate

For those who have run a 10K before or can run 4+ miles at a time and want to either get in shape to do it again or improve your time from previous races.

First run: 4 miles

Custom

We’re a small group, so we offer a more personal experience than most training teams. Coaches can tailor a program to meet your specific goals.

First run: ??

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The Coaches

Jason Dowdy, Head Coach

Jason has been a competitive distance runner since the age of 14. He attended Virginia Tech where he was a cross country and track captain, four-year letter winner, and a conference 10K champion.

Since college he has continued to compete in races from the mile to the marathon. His 10K personal best is 30:55. In 2009, he finished 19th overall at the Monument 10K and won his age group in a time of 33:50. Last year, he finished 27th overall in 34:33.

Jason competes in many local road races as a member of the New Balance Store running team. He has also participated in the local River City Sports and Social Club for six years and knows how to have fun, too.

Shannon Ragusa, Assistant Coach

Shannon started running for fitness and health in 2002, but decided to get serious and joined the Pavement Pounders in 2012. She has since run numerous races including 5Ks, 10Ks, 10 milers, half marathons, and a full marathon. Her favorite distance is the half marathon with a personal best of 1:50:31 which earned her 3rd place in her age group at the Patrick Henry Half-Marathon in 2015. She is also an enthusiastic Ragnar Relay runner (and sometimes captain) and is always up for a challenge. She was part of the 2015-2016 inaugural Sports Backers Ambassador Team that helped promote a healthy and active lifestyle throughout the Richmond community.

When she isn't running, Shannon is busy as a wife, mom to 3 boys, 3 fur babies and a full time career. She knows how important it is to prioritize running and fitness while also balancing work, family and social life!

Brian "Walt" Walter, Assistant Coach

Walt moved to Virginia from Columbus, Ohio in 2007. Since there is no better way to learn a new city than by running through it, as soon as the U-Haul was unpacked he started training for and racing triathlons. Walt has completed sprint, olympic, and half-ironman distance triathlons.

Each year as the triathlon season winds down, Walt turns to running to get his endorphin fix. Now having finished two Richmond Marathons, an Ultra Marathon, and numerous other road and trail runs in Ohio and Virginia, Walt sets his sights on pounding the pavement with the Pavement Pounders. This is the third season he will be serving as the team’s assitant coach.

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Sunday Brunch

Following our training runs, we meet at a different local restaurant each week for drink specials and socializing. Some of last year’s brunch locations included New York Deli, Bandito's, Palani Drive, and The Pig & Pearl.

Pound the pavement, then pound the mimosas!