August 2013

Official Publication of

AUGUST 2013

How About a High Five?

DFWRUNS Turns Five Years Old this Month

Beer with a Kick!

Pub Run Series Advances to Kung Fu Saloon August 15th

Announcing Our NEW National Race Flyering Service!

Learn How DFWRUNS can Most Effectively Market Your Event

A is for August!

Old School Reading, Writing & Arithmetic to help Athletes Make the Grade this Fall

Up, up & away!

September 28

It’s thumbs up, for InTouch Credit Union Plano Balloon Festival Half Marathon, 5k/1k to Take Flight

Letter from the Editor Chief Running Officer, Eric Lindberg

HOW ABOUT A HIGH FIVE?

DFWRUNS Turns Five Years Old this Month It still feels like last week we were working from the dining room table, and now DFWRUNS is turning 5 years old. Never in my wildest dreams would I have imagined that DFWRUNS would have touched events and brands from coast to coast and border to border in this short amount of time. Heck, it wasn’t even a part of the plan when I started the company. But that is the way things work, especially in small businesses.

MY TOP FIVE DFWRUNS MOMENTS FIRST TRIP TO IKEA 1 THAT As mentioned, DFWRUNS started in our home at our dining

room table but once we hired our first employee that table got a little too small. So we hunted around for office space and finally settled into a nice little suite in the Brewery Building. In time, we had to knock out a wall to double our space and have called it home for over four years.

Our original criteria for our office was pretty simple, low rent, close to the house, free parking, clean, safe building and close to a running trail. Stop by anytime and you will see we checked all of the above off our list!

Now, of course, we couldn’t move our dining table to the office so Sharon and I headed up the tollway to Ikea for office furniture. We were both excited to decorate the space and make it our own. Add

“Thanks to everyone who has helped to make DFWRUNS a success!”

Grow with us! Lick the icing off your fingers and dial 214-DFWRUNS (339-7867).

WHO’S SHOUTING “On Your Left!”?

ALL-STAR GAME — LOS ANGELES 2 NBA In 2011, DFWRUNS was passed the ball by the NBA to launch

its NBA All-Star FIT Run, Walk & Dribble in none other than Los Angeles, California. I am sure all of you have heard how race directors pull off the impossible and well, for this one, we kind of did. I flew out to LA several times to meet with the City’s planning committee, traffic control, police and the NBA’s staff.

Keep in mind the 5K race is one of many activities that take place during All-Star weekend but logistically speaking has the largest footprint of any. We are talking 3.1 miles!

The challenge: The City of Los Angeles had recently been sued by some of its residences for false imprisonment, meaning residents along the course of other local races had been blocked in and were not allowed to leave until the runners had gotten by.

Long story short, we were given a .7 mile stretch on Figuroa in front of Staples Center and LA Live and told “good luck!” We are solutions based company and love a challenge so we got right to it and created a unique basketball themed course which included zones like the 180 Jam, Cross Over and Spectacular Spin Move. Within each mile we created Fast Break Zones where we timed each participant and gave prizes to the top ten fast breakers.

The result was thousands of happy runners and another satisfied DFWRUNS client who even topped it all off by giving us tickets to the both nights of the NBA skills competition, dunk contest and of course the All-Star Game.

Continue on the next page.

OWNERS & EDITORS IN CHIEF Eric Lindberg elindberg@dfwruns.com Sharon Lindberg slindberg@dfwruns.com

DESIGN

Cathy Hutzler cat@dfwruns.com

WRITING & EDITING Cherilyn Wilson cwilson@dfwruns.com

CONTRIBUTORS

Paul Hutzler phutzler@dfwruns.com Jessica Kane jkane@dfwruns.com Gabriella McCord gmccord@dfwruns.com Neil Parker nparker@dfwruns.com

CATCH US! (IF YOU CAN)

MARKETING // PUBLICITY // SPONSORSHIP

into the equation we had just opened our corporate American Express cards and this was the first time we had ever been to the Ikea store in Frisco. Oops.

We barely fit everything into our truck. Thank goodness we have good friends because we had to call two of them to come help us unload and move all kinds of furniture into the office. Thanks to both Tony O and D for being there and helping us crack the champagne bottle on our new office digs. Yeah right, it was a six pack of Rahr Ugly Pug, not champagne.

Opening your own office is kind of like buying that first brand new car and, for me, that new car smell at DFWRUNS hasn’t worn off!

HOW ABOUT A HIGH FIVE, CONT. All the hard work aside, I was most proud of the fact that we flew our entire staff out to LA for the week, rented an amazing house just two blocks from the ocean and each morning got to run with the crew along the beach. Not even Dikembe Mutumbo could block the smile from my face.

(Yep Sean that was for you!)

RUN 3 CANNONBALL The name was certainly inspired by the hilarious

UPCOMING EVENTS

movie about racing across the country and, although this event involved a race, we didn’t use any cars. The task was to creatively promote Dallas’ inaugural 13.1 Half Marathon . Our plan was to host a uniquely themed social run on the 13th of each month to come up with something fun and cool for the hot, sticky month of August. Who doesn’t love cannon balling into a pool in the heat of a Texas summer?! Hence, the Cannonball Run theme was born.

We partnered with the Verandah Health Club at the Hilton Anatole to host the social run. The club has a nice soft surface track with some shade and the challenge was to run 13 laps. Not too tough of a task for those training for

Four Corners Brewery Social Run Saturday, August 10, 2013 SOCIAL RUN WEBSITE

Pub Run Social Run Kung Fu Saloon – Dallas Thursday, August 15, 2013 VIEW DETAILS

a half marathon right? Yep you guessed it, time to make it a challenge.

At the start, each runner was handed a precious water balloon, and for each subsequent lap we handed you another one. Of course the temptation while running in 100 degree heat is to simply pop it to cool you off but would we make it that easy? Of course not. We challenged the crowd to keep the water balloons from popping by rewarding the person who completed the 13 laps with the most water balloons intact with four premium tickets to the Def Leppard concert.

To make it even more difficult (or refreshing depending on your perspective) we skirted the path with volunteers armed with water guns and additional water balloons soaking you down to try and cause a water fight. Everyone being a winner of sorts as we all got to do a cannon ball into the pool and this photo ended up on the Dallas Morning News. Check out that hair… and of course Tom’s perfect form.

A great day, great times and of course a creative and unique promotion that got some great publicity for 13.1.

4 THIS YEARS’ FIRST RAHR

OKTOBERFEST SOCIAL RUN

For the past two years we have been hosting social runs at Rahr & Sons Brewery each month as a way to promote the annual Rahr Oktoberfest 5K and of course to get everyone in shape. I am not too sure of what all goes into a tasty Rahr craft brew but I am thinking they added some type of running hops this year.

Looking back, especially at the first year of hosting

Rahr Oktoberfest Social Run Fort Worth Saturday, August 17, 2013 FOLLOW US FOR DETAILS

Rahr Oktoberfest Social Run Dallas Saturday, August 31, 2013 FOLLOW US FOR DETAILS

TO: You!

these runs we were excited to see 20 to 30 runners come out each month. Over time we saw this grow to 40 to 50 runners, but when we hit 80 runners during our first social run of 2012 I really thought we had hit a new level… little did I know things were about to get big!

When we closed the books on 2012 Rahr Oktoberfest 5K the race ended up raising over $16,000 for Trinity Habitat for Humanity. Each year, thanks to the generosity and overwhelming support of the runners, sponsors and of course Erin and Fritz Rahr, we have kicked off the marketing for the race with a formal check presentation and the first social run of the season. This year was no exception.

So we did a little marketing (nothing out of the ordinary) for the event by creating a facebook event for the social run, emailing the past participants about it, covering it in On Your Left! and more. The only way we can really track how many people are coming is by the RSVP’s on facebook so heading

Register for any of our Texas-based races during our birthday month of August and YOU may be the one to receive the gift!

Visit dfwruns.com/ events and click on the races you’re interested in, then get signed up! Upon completing your online registration, you are automatically entered to win a $50 Gift Card to Run On! We’ll randomly draw FIVE lucky winners for the next FIVE Fridays at 5 PM. Watch our FACEBOOK PAGE for your name!

On your mark, get set…

(Sorry, this contest excludes social runs, and out-ofstate races.)

Continue on the next page.

Heroes for Children – Plano Saturday, September 7, 2013 RACE WEBSITE

ZERO Prostate Cancer Run Cincinatti Saturday, September 7, 2013 RACE WEBSITE

ZERO Prostate Cancer Run Fort Wayne Saturday, September 7, 2013 RACE WEBSITE

Plano Balloon Fest Half Marathon & 5K Sunday, September 22, 2013 RACE WEBSITE

MARKETING // PUBLICITY // SPONSORSHIP

HAPPY BIRTHDAY!

HOW ABOUT A HIGH FIVE, CONT.

UPCOMING EVENTS

into our first social run this year we knew it was going to be big as roughly 140 people had said yes they were coming.

From there, we planned maybe 80% of those 140 people would show up as this wasn’t a formal registration method where you paid the $10 and were committed. It is more of what I would call an estimate. We prepped our DFWRUNS PPL’s (thanks Leon, Monie, Brandon, Gabriella and Abby) for a big crowd and brought out some additional staff to help out… little did we know we had, by some events standards, a crowd big enough for traditional 5K race.

Over 300 people came out to run and drink beer with us which completely broke our system. Externally nobody really noticed that we certainly weren’t prepared for a crowd this large. Internally we all stepped up to manage the organized chaos. All said it was a great day and a lot of fun. One of the reasons we had such a large crowd was the one-time special registration price we offered for the race.

Since that very first social of the year, the crowds have smaller but are still blowing away last year’s numbers. We are averaging 150 runners each month!

Rahr Oktoberfest 5K Saturday, September 28, 2013 RACE WEBSITE

ZERO Prostate Cancer Run Miami Sunday, September 29, 2013 RACE WEBSITE

So our new formula for estimating the number of runners (and walkers) coming out to Rahr each month is simply doubling the size of RSVP’s on facebook… and five months in I have to say that it has been pretty darn accurate.

I can’t wait to see you this month let alone what is going to happen next year!

STILL HAPPENS TWICE A MONTH 5 IT Our staff will be the first to tell you that I am a little old fashioned. My favorite XM Satellite Radio Station is Hair Nation and I still use a Blackberry (although it is the new Q10). The most old fashioned thing I still do, however, is personally handng pay checks to our amazing staff twice a month. Nope we don’t offer direct deposit. I like to do it. Some may say it is ego, but I say it is pride. I am proud of what DFWRUNS has become and if it weren’t for our great staff, past, present and future, we wouldn’t continue to grow.

With that I say thanks to everyone who has helped to make DFWRUNS a success ­­— from our great customers to event participants, from our twitter followers and facebook likers, from our On Your Left! readers to our great vendors and partners. Thank you!

I am looking forward to writing my top ten favorite moments when we celebrate our 10th birthday. If time goes as fast as it did during our first five years than I better get a jump start on it!

CATCH US IF YOU CAN! – Eric Lindberg

Bravest Race – Dallas Saturday, October 5, 2013 RACE WEBSITE

ZERO Prostate Cancer Run Indianapolis Saturday, October 5, 2013 RACE WEBSITE

September 28, 2013

[hahlt dey-neh leh-dehr-hoh sehn!]

• Run and Walk Hold onto Halt your deineLederhosen!

Lederhosen! [hahlt dey-neh leh-dehr-hoh sehn!]

• German treats and food Hold onto your Lederhosen!

• Live German polka • Bier garden, featuring handun and Walkcrafted German style lager erman treats and food • Finisher’s pint • GERMAN TREATS AND FOODglass!

ve German polka • LIVE GERMAN POLKA er garden, featuring hand• BIER GARDEN, FEATURING afted German style lager HAND CRAFTED GERMAN STYLE LAGER nisher’s pint glass!

• RUN AND WALK

It's officially 6 weeks until the best Saturday you Beer, Gut & Glory! beer-lovin', beer-drinkin' runners have been It’s oficially 6 weeks until the best Saturday waiting for!

You Rahr-nners have beer-lovin’, beer-drinkin’ runners have beenbeen kickin' some getting ready the big day, but waitingbutt for! You Rahr-nners havefor been kickin’ lly 6 weeks until the best Saturday you someit's butttime gettingto ready for the big day, but heat! now really turn up the n', beer-drinkin' runners have been now it’s time to really turn up the heat!

or! You Rahr-nners have been kickin' tt getting ready for the big day, but ime to really turn up the heat!

SOCIAL RUNS EVERY SATURDAY LE

SOCIAL RUNS EVERY SATURDAY LEADING UP TO RACE DAY!

8/17, 8/31, 9/7, 9/14, 9 9/14 9/21

SOCIAL RUNS EVERY SATURDAY LEADING UP TO RACE DAY! 8/17 8/31 9/7

8/17, 8/31, 9/7, /rahroktoberfest5k/events 9/14, 9/21

/RahrOk

Beer with a Kick!

Pub Run Series Advances to Kung Fu Saloon August 15th

Thursday, August 15th — Kung Fu Saloon Thursday, September 19th – Hacienda on Henderson Thursday, October 17th – TBD Thursday, November 21st – Vickery Park Uptown Thursday, December 19th – TBD

FEES: $10/PERSON

FEE INCLUDES: • A guided run (approx. 3 miles) • First beer free!

• Beer and food discounts

REGISTER NOW

PHOTO BY: JONATHAN GILBERT PHOTOGRAPHY

T

here were certainly no dozers at the Nodding Donkey last month as we kicked off our series of pub runs in partnership with Dallas Sport & Social Club! Between 50-60 people hauled [donkey] down some beautifully shaded sidewalks surrounding SMU campus with the guidance of our various pace leaders. Some walked, some ran, but all were out and active! Thanks to our friends from BLVD properties who galloped over in a large herd sporting bright green lettered shirts and even brighter smiles that kept up for hours following the run! There’s nothing better than watching such energy pass through a crowd like that!

You don’t have to be fast as lightening to come walk, jog or run with us August 15th! We depart from the Kung Fu Saloon promptly at 6:30 PM and the only fighting going on will be fighting the urge to drink your crisp, cold Corona Light before we get going. Just loosen your Kuzi to make room for $2 drink specials and free skee-ball. That ought to leave you with enough yuan to pre-register for the ensuing social run from Matt’s on Skillman, Thursday, September 19th.

Sign up for any and all upcoming Pub Runs through Dallas Sport & Social Club HERE and you can also find Facebook events set up with information on our DFWRUNS facebook page.

Everybody was Kung Fu fighting. Those cats were fast as lightening!

Announcing Our NEW National Race Flyering Service!

Learn How DFWRUNS can Most Effectively Market Your Event

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COMPLIMENTS DEPARTMENT

s an event marketer and/or race director, one of the most frustrating things to see following an event is boxes of unused flyers sitting in your office. There are a lot of strategies to marketing a 5K race and one of the most effective is to search for races taking place before yours, assemble a team of volunteers to head out to those events and place your flyers on the windshields of the participants cars parked in the lots.

Insert hurdles two and three. Finding the events scheduled prior to yours is not too difficult but does take some time. Now the big one, finding the volunteers willing to sacrifice their Saturday mornings to do the work.

On Your Left! Yes, that was us once again setting the pace for active lifestyle marketing solutions! We are super excited to announce a new NATIONAL service designed to alleviate the frustration and work it takes to distribute your race flyers!

We do it all from identifying a schedule of events to target to sending out the distribution crew who return a full report including pictures and GPS tracking back to you for as little as 15¢ per flyer! Sound too good to be true? You are right, it is, because we can even take that three steps further by also providing neighborhood notification services, geo-targeted door hanger programs and customized retail drops!

– Eric Lindberg

Keep sending us your compliments!

In order to create the best events for you, we need to continue showing our city officials what is working.

With a quick CLICK HERE, we can all make great changes together.

ROCK-N-ROLL HALF

CITY: Dallas, TX COMPLIMENT: In spite of the weather, I thought the Dallas Police Department did an incredible job of helping direct traffic and maintain a friendly atmosphere for this event. I try to make a point of offering a verbal “Thank You” to every officer I pass, and I can remember that every one of them smiled and waved in return. I love it when those involved in the production of the event don’t act like it’s such a “job”, but that they enjoy helping make an event like this happen! THANK YOU, DALLAS POLICE OFFICERS!

LEARN MORE TOO HOT TO HANDLE 15K

CITY: Dallas, TX COMPLIMENT: The volunteers are always helpful, the water stations are plentiful, and though the course is not on public roads, there has always been adequate police presence in case any emergency help is needed. The City of Dallas and the Park District are generous in helping and allowing us to participate in this “Active lifestyle event” every year.

DIRTY GIRL 5K

CITY: Amesbury, MA COMPLIMENT: They have an area at the end of the race where you can donate your muddy shoes. They bag and clean your shoes and then send them to a developing country somewhere. Not only does Dirty Girl help developing countries but they also support breast cancer charity organizations, which is something that is near and dear to me.

B

oom! Mr. Neil Parker, film production graduate of The University of Texas at Austin, has added us to his cast! That’s no [Pulp] fiction!

Now your event can be produced with determination at a level like that of Tarantino — minus the temper. Say “What” again.

Parker’s experience includes working on some feature films including “Man of the House”, “Friday Night Lights”, “Infamous”, and “The Ex”.

He was also a star employee for ESPN Radio in Austin where he exercised his love for NASCAR through his weekly NASCAR update segment. Most recently, he fulfilled a role at Time Warner Cable Media in Dallas and Fort Worth but NOW he’s ACTIVELY employed by DFWRUNS and is off and running with the Haunt Jaunt 5K and ZERO “You pitch your idea and Prostate Cancer he builds a marketing Run to produce plan to include press and award-winning results (minus PR , email databases, the red carpet). all social media groups, Though Neil is a serious toptradiitional advertising, notch director promotional street teams, of events at race flyering and more.” our McKinney headquarters, it is unlikely you’ll find him in his director’s chair. In fact, he refuses it. He’s ready for action standing over 6 feet tall at his desk with his laptop raised up atop boxes of t-shirts and flyers to meet his height. (Cut! Somebody get this guy a treadmill desk!)

SCENE 1: You pitch your idea and he builds a marketing plan to include press and PR, email databases, all

social media groups, traditional advertising, promotional street teams, race flyering and more.

SCENE 2: Parker is out in the field mapping and marking, building partnerships with running groups and specialty stores with the excitement of a high-speed car chase.

CLOSING SCENE: You, the hero to your customers, has defeated all and rides off into the sunset proudly sporting your awesome event shirt and medal—the gleaming symbol of a successful event.

Fade to black.

The Papa Razzi has reported frequently spotting Parker at Southbound Burgers and Brats in Flower Mound wearing Longhorn branded attire, his favorite Cowboys fanny-pack and Rangers cap.

Make up!

Just one take and Parker will put your idea in motion!

Call Neil at 214-DFWRUNS (339-7867) ext. 227

MARKETING // PUBLICITY // SPONSORSHIP

INTRODUCING NEIL PARKER!

A is for August!

Old School Reading, Writing & Arithmetic to help Athletes Make the Grade this Fall

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t’s back-to-school time!

So here’s your little history lesson: This month got its name from powerful and fearless Emperor Augustus and, according to Wikipedia, “He chose this month because it was the time of several of his great triumphs.”

Augustus was no athlete, but you are. It’s August. It’s time for your great triumph!

Even if you’re not wildly preparing for the start of a new school year with children, as a student, as a teacher or staff, there is plenty you can be doing to prepare for an A+ ranked racing season. Along with the unbolting of classroom doors, August also means the opening many new athletic training classes, boot camps, TRI camps and other opportunities to cultivate your inner Augustus for a fall packed fuller than a brand new backpack. So grab your Number 2 pencil, it’s the time to assess your goals and make commitments!

READING

Don’t miss a single issue of On Your Left! of course!

By flipping through our ezine, you can easily view our upcoming events along the bottom border of these pages.

Click away and read up on which race or social run fits perfectly into your training plan and easily connect to the registration page of your goal race. And though we don’t condone spitballs, we totally encourage passing notes.

Pass along our PUBLICATION’S LINK and share our monthly issues on your facebook page!

WRITING

Keep a training log. Whether you’re walking, running or training at the gym, writing down your workouts ensures

progression. Being absent too many days in a row leaves a visual gap that motivates you to put an apple on your desk and work toward a little extra credit to make the grade. Also, WRITE US! Educate our reading audience by submitting your active lifestyle article to info@dfwruns.com.

ARITHMETIC

A is for addition! If you’ve got kids, it’s time to rearrange your workouts, squeeze a few more alone hours out of your day and add to your training. Also, add On Your Left!

Marketing & Events to your “Interest List” on Facebook by clicking the down arrow to the right of the box labeled “message.” DFWRUNS is graduating to a higher level of services and since our skills transfer across the States and have grown beyond solely running events, we want our name to reflect such. Don’t worry! We’re still running events that produce straight A’s, just transferring the credits!

LUNCH AND RECESS!

Everbody’s favorite! Having trouble squeezing in the time to workout? Ask your boss about taking recess — DFWRUNS Corporate Recess! Learn more about the different training plans DFWRUNS could offer from your office at dfwruns.com/corporate-recess. Create a corporate team and train together for one of our too-cool-for-school races which you can read more about HERE. Let DFWRUNS feed your staff a healthy lunch portion of “Git ‘er Done!” It is proven that work-site fitness programs have the potential to lower absenteeism and job turnover as well as increase job productivity and morale. Throughout our custom-tailored curriculum, we not only by offer nutritional education to implement during training, for weight loss, or on a budget, but we’ll bring in experts to teach about incorporating weight training, cross training, aerobic and anaerobic exercise into your workouts along with yoga and stretching.

It’s time to get this school year off and running. Now bust open that Star Wars lunch box, fill the Chewbacca thermos with a water/electrolyte mixture and don’t miss the bus!

– Cherilyn Wilson

BRING THE ENTIRE FAMILY! BANDS, BOUNCE HOUSES, GAMES, VENDORS AND FOOD!

SATURDAY, OCTOBER 12 8:30 AM • OAK POINT PARK – PLANO

Up, up & away!

It’s thumbs up, for InTouch Credit Union Plano Balloon Festival Half Marathon, 5k/1k to Take Flight

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n recent years, hot air balloon enthusiasts have become increasingly creative with new balloon designs. Everything from Darth Vader to winged cows are taking to the skies. A recent Ben & Jerry’s ice cream cone is so large that if the area inside were chock-full-o ice cream, it would take over 4 million pounds of the yummy treat to fill it. They are amazing pieces of art which gently float high in the sky for all to see and enjoy.

This year’s lineup for the InTouch Credit Union Plano Balloon Festival includes some really amazing new hot air balloons. “Betty Jean the Butterfly” will be fluttering about — Betty Jean is the world’s first Butterfly Special Shape and is over 120 feet tall with wings over 125 feet long. If you love butterfly’s then Betty Jean is a must see! You’ve heard the old adage, “when pigs fly”? This year there is one in attendance named, “Pigasus Flying”. Yes, pigs do fly and this Pigasus is hog tracking his way to the 2013 festival complete with sunglasses and a smile that you can see for miles!

What do you do when you live in a shoe? Fly through the bright, blue Plano sky of course. Come see the world famous “Old Lady in the Shoe” hot air balloon which stands a quite spectacular 127 feet tall. All of these balloons are considered special shape balloons and, similar to the time it takes to train for a half marathon, many of these creations take around 12 weeks to complete in production from when the order is placed to when they are ready to fly.

Very cool!

Speaking of the half marathon — a new course will be unveiled this year too and has been redesigned with

our runners in mind. The first enhancement that we accomplished is a common start/finish for each race out on Spring Creek Road which will be wider and more open to avoid bottlenecks as half marathoner and 5K’ers finish.

Plus the USA Track & Field Certified half marathon course has more open roads to accommodate more participants looking for that runners high with more and better views of the amazing hot air balloons. The scenic route includes the beautiful Plano neighborhoods surrounding the festival grounds, Bob Woodruff Park and some of the familiar and new trails through Oak Point Park Nature Preserve.

To motivate you even more we created a bright and colorful triple balloon finisher medal with a blue sky ribbon that will make you feel like you floated through those epic 13.1 miles.

While we were at it, we also redesigned and certified the 5k and 1k course too! Participants will enjoy more open roads and have space to soar up, up and away in the crisp morning air. Additionally, if you haven’t heard, Central Market hosts one amazing breakfast for all runners! So if you participate in the half marathon, 5k or 1k you will top off your run with tasty eggs, bacon and hash browns.

How’s THAT for a fulfilling finish?!

If that’s not enough for you to take flight, your race bib gets you into the race/festival area on race day and each registered runner also receives two tickets to the InTouch Credit Union Plano Balloon Festival plus VIP parking. Yes, this is one high flying adventure that you can’t miss!

REGISTER NOW

1/2 MARATHON 5K RUN/WALK 1K FUN RUN/WALK

SUNDAY, SEPTEMBER 22, 2013 Oak Point Park – Plano, Texas

ALL RUNNERS RECEIVE

Hot Breakfast provided by Central Market Two additional Admissions to the InTouch Credit Union Plano Balloon Festival Live Music

1/2 MARATHON RUNNERS RECEIVE Dri-Fit Technical Tee

Custom Plano balloon Festial Half Marathon Finisher Medal

®

REGISTER NOW!

WWW.PLANOBALLOONFEST.ORG

Doc in the Box

By Holly Johnson, M.D.

’m on vacation. In Hawaii.

On my favorite island. Life is good. One suntanned foot in front of the other, I set my pace for my jog along Ka’anapali Beach, Maui. I look off to my right and I see the island of Molokai sneaking up over my shoulder. It is a solid green mass, a firm foundation of earth, deeply rooted beneath the sea. Chunks of white cumulus clouds pass over the mountainous point and get stuck on top of the gorgeous view of this isle. In front of me a local islander finds an octopus on the reef. The biologist in me has to stop and watch the creature wriggling in the Hawaiian’s hands. After my fascination with the octopus ends, I start my trek down the beach, more cautious of what could be lurking ahead and underneath me. I think about what I really need to know about running on the beach.

Great news for individuals wanting to tone up and lose weight: trekking through the sand expends about one and a half times more energy than a flat, hard surface run, and therefore you will torch about thirty percent more calories! It is also great for toning your calves and your glutes as you propel yourself out of the sand pits made by each step–feel the burn, baby!

Simple body mechanics will tell you that when you take a step in soft sand, your foot stays in contact with that surface for a longer time than on a hard surface. That is called your “collision time.” Since collision time is increased in the sand, there is less rebound which forces the quads, glutes, and hip flexors to engage more. The unstable surface of sand also engages the smaller muscles around your feet and ankles to “man-up” in order to balance.

Exercising in sand, especially without shoes on, will therefore increase the strength and agility in both large and small stabilizing muscles. Bonus!

Choosing to run barefoot or to run with your shoes on is largely a personal preference but may also depend on shore conditions. Running with shoes on protects you from shells and other sharp objects that could be hidden under the sand surface.

You can run in your regular road running shoes, but a tight or closed mesh shoe will keep more sand out of the shoes than an open mesh shoe. Socks are recommended for beach running, but if you prefer otherwise, consider using a lubricant to protect from the increased risk of blisters and chafing. If you go barefoot, this will strengthen feet and ankles more so than running with shoes.

JOHNSON PHOTO BY: SPENCER FREEMAN

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BEACH RUNNING ALOHA STYLE

GET YOUR COPY NOW! They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesn’t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctorturned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.

Purchase now on tatepublishing.com

BEACH RUNNING ALOHA STYLE, CONT. No matter what your feet are wearing or not wearing, don’t go too fast or too far on your first sand run! Due to higher skeletal stress while running in the sand, you run (pun intended!) the increased risk of exacerbating plantar fasciitis and shin splints, ankle sprains, hip and knee pain, and Achilles injuries.

Check the local tide times, and run at low tide which creates the most level, hard-packed surface.

As you run, stay close to the edge of the water without getting your feet wet. Beware! — ­ inclined shoreline running (on a slant) for a significant distance increases the risk of injury due to muscular imbalance. It is best to do an out-and-back run to prevent unevenness from affecting only one side of the body. And if it hurts, don’t do it!

Be sure to lather up with sunscreen that has broad spectrum protection of spf 30 or higher, wear sunglasses and/or a hat with brim or visor, and don’t forget to hydrate. (Let your body be your thirst barometer — remember the scientific conclusion from last month’s piece!) Avoid the high sun and high heat window from 10 a.m. to 4 p.m.. Watch for sand holes (dug by people trying to dig to China), sand castles, shells or other sharp objects, and beached jellyfish.

For agility training, jump over the seaweed piles and driftwood. For cross training, do intervals in the sand–run longer on hard sand surfaces then switch to a shorter run in the soft sand. Do jump squats in both hard and soft sand. Grab a stand up paddleboard or surfboard and head into the water. Try a one minute plank at water’s edge. Of course, at the end of your workout go for a swim for your cool down.

‘Getting in the sand on any beach — even the one in your daydreams — can be a great workout, a way to stimulate your awareness of your surroundings, and a way to keep your head in the clouds straining for the ultimate beach experience. Walk. Jog. Run. Be well.

And as always, aloha.

Please Note: The info in this article is not a substitute for medical advice from your own physician or PCP. Dr. Johnson and DFWRUNS/ OYL! are not responsible for beach bums, sun burns, sand flea bites, or any shoreline injuries. We will say that if you plan to eat a slice of hula pie, you will need to run a few extra barefoot miles.

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Abby Road

By Abby Werner

SUMMER READING

Let me just start out by saying that Texas weather during the summer STINKS. One hundred degree weather day in and day out is no fun to be running in, which is one of the reasons why I have taken up reading a few running books. My Uncle Larry, who is a marathon and half marathon runner, gave me a few running books last Christmas since he knows I love to read and run. A few of them include — ­ No Need for Speed: A Beginner’s Guide to the Joy of Running, The Courage to Start: A Guide to Running for Your Life both by John “The Penguin” Bingham, and the Complete Book of Running edited by Amy Burfoot. I’ve learned a lot about long distance training, injury prevention, how to stay motivated, etc. from all these books and would highly recommend them!

The Wii Fit has also become my new best friend, because you can run inside, and it’s cheaper than a treadmill. It has balance exercises and many others to keep you active. It’s not the same as going outside to run, but it’s better than nothing.

Another thing I’ve done is whenever I’ve stayed at a hotel this summer, which has been about two or three times, I always went down in the morning and ran on the treadmill. I always tried to get about a mile and a half in, which wasn’t too demanding, since I was in air conditioning.

Last week I also started a fitness camp at my school. It lasts three weeks and it’s just to get us back into shape before school starts. We run on the track, work on our core, do some weightlifting, and get VERY sore. Not too many people do it, so if you do it also gives you a chance to make a good first impression on the coaches. It’s a predominantly boys camp, which means that most of what we’ve had to do is a little more difficult than what I’m used to; and since I’m not the most athletic person in the world, especially coming out of summer, it’s not been easy for me. But I’m getting stronger, and hopefully by the time school starts, I’ll be mostly in shape!

Even though August means school starts, (and no sleeping in) I look forward to MANY upcoming 5ks and social runs. I know I’m training for and participating in Rahr Oktoberfest, so hopefully I’ll see you there!

“I’ve learned a lot… from these books and would highly recommend them!”

NO NEED FOR SPEED: A BEGINNER’S GUIDE TO THE JOY OF RUNNING

I liked this book because it really broke down running and got you motivated about just going out and running. It was easy to understand and really gave you good advice.

THE COURAGE TO START: A GUIDE TO RUNNING FOR YOUR LIFE

This book was interesting because it continuously expressed one point- there is not one specific ”type” of runner and how runners come in all shapes and sizes; all that matters is sticking with it.

COMPLETE BOOK OF RUNNING

This book was helpful because it talked about every aspect of running and covered pretty much everything.

It also answered many questions of mine and ones that I hadn’t even considered.

Jaunt Junkie

VP of Happy Running, Sharon Lindberg

JAUNTING ACROSS NORTH AMERICA I am a self proclaimed traveling jaunt junkie.

Whenever I travel out of town, my running shoes and favorite dry fit clothes are the first to make it into my bag.

Layering is key as weather can be unpredictable and so, to be a true traveling jaunt junkie, one must always be prepared!

What is my street cred? We’ll, I’ve been a business traveler for about ten years, coast to coast, flying and running around and oh yes, working. My last job was a corporate executive level position and with that came suits, long hours and a big workload. I found that my daily run really helped clear my mind and relieve the pressures of work and travel. What I hadn’t expected was that my daily run also satisfied my craving for adventure, to get out and explore — one of my favorite things; adventures and getting lost. A perk!

If you are traveling either for work or pleasure there are many trails, parks and places to run or walk, you just can’t be afraid to run out the steps from your hotel. Great places to run can also be discovered near the airport… which makes it super easy for a quick run before you hop on that plane back home too.

William B Ulmstead Park, for example, is tucked behind Raleigh-Durham airport though you would never know of the hub once on the trails. Miles of single track, wooded nature trails is just amazing. I ran one of the small loops and was completely at peace with the soft earth, crisp smell of trees and wood chips. I never saw a single person either, (granted it was a Wednesday at around 3:00pm) but I was so tickled because I had flown in from Dallas, changed into my running shoes at the park, ran 5 miles, checked into the hotel and met a client for dinner!

Now let’s jet to the West Coast… Los Angeles International Airport. LAX is located in southwestern Los Angeles along the Pacific coast in the neighborhood of Westchester. West of the airport there used to be a neighborhood called Surfridge on the coastline, which

formed part of the larger community to the north now known as Playa del Rey. When they developed the airport back in 60’s and 70’s the residents of Surfridge complained about noise pollution from the jet planes.

Consequently, they cleared the neighborhood resulting in empty land near the section that portions the beach.

Near this section is Dockweiler State Beach and the 22 mile Marvin Braude Trail. This trail fit for both running and biking was first developed in the late 60’s and finally approved in 1988. I’ve frequented this trail many times in recent years (and this summer last month), and you can run the trail south towards Manhattan Beach and the strand, Hermosa Beach, Redondo Beach with the path ending in a parking lot at the base of the Palos Verdes Peninsula Hills at Torrance County Beach. To the North the trail goes up into Santa Monica. The beauty of all of this is that Dockweiler is literally five minutes from LAX and there is free parking on the street!

Now sometimes there are not trails right near the airport, however, there are places to run and I’m always on the lookout.

Heading up north just a bit is San Francisco, on a work trip here, I headed out my hotel room to run from the Bay Bridge north onto the San Francisco Bay Trail. I ran literally from the base of the Bay Bridge to Fort Point.

Its 6.24 miles of paved trail one way and basically runs

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JAUNTING ACROSS NORTH MAERICA, CONT. you all the way up to the Golden Gate Bridge. If you travel to San Fran — it’s an absolute must do! The funniest part of this story is that I had set out to do 6 miles… but I still had to run back. I ended up taking the trolley for a few miles so I could get back more quickly.

Thank goodness I had slipped a few bucks into my pocket!

Closer to home, I went out for a trail run at Oak Point Park and Nature Preserve. It was refreshing to run under a canopy of trees as I ran off the paved trail and into the nature trails. I’ve always wanted to do this and, on this particular day, though we had gone out to do a little bit of work, decided to stop in for a run. Oak Point Park and Nature Preserve is the City of Plano’s largest park with 800 acres, five miles of soft surface that run by Rowlett Creek and an additional four miles of paved trails. We manage several events that start and end here. If you are looking for a half marathon, you should definitely consider running The InTouch Credit Union Plano Balloon Festival Half Marathon!

There are so many more traveling jaunt junky stories that I’d love to share with you all, and I’ll save some for future issues. I will leave you with a few more spots you must run when you are out traveling about!

CHICAGO — Chicago Lake Front Trail

What can I say; I’ve run this path backwards, forward and all points in between! Its 18 miles set along the coast of Lake Michigan and guarantee you will never get bored running it. Get out early during the summer months as it can be congested. Enjoy the attractions along the way; there is much to be seen on this paved trail. Kudos Chicago, you did it right!

NEW YORK CITY (MANHATTAN) — Hudson River Greenway

Everyone thinks about Central Park, but our Chief Running Officer introduced me to this gem many years ago!

This is by far the largest car-free pedestrian and bike path NYC has ever seen. A continuous 11 mile trail between

Battery Park at the south and the Little Red Lighthouse under the George Washington Bridgeruns through several parks and not many people know about this paved trail. It’s urban, and its uber sweet.

TUCSON ARIZONA — Saguaro National Park

A spectacular run in the Sonoran Desert either on a cool morning or evening.

This is a paved 8 mile loop road that goes up and then comes down. It’s an awesome desert run with an occasional bob cat warning!

VANCOUVER BC, CANADA — Stanley Park

Miles and miles of fantastic running in cool crisp air! It is a myriad of networked trails in this 400 hectare urban park, you can run crushed gravel and bark mulch, hills, paved trails and everything in between. I ran the seawall path that is roughly 5 miles (9km). I never wanted to leave, it’s just so good.

MONTREAL BC, CANADA — Mount Royal Park A gorgeous park set in the middle of the City with paved trails runs up the mountain to the chalet and an amazing cityscape view from the top. Head towards Beaver Lake and back down through the park. The total distance not including the jaunt from the hotel, is 5.7 miles (9.2 km).

It’s beautiful and challenging!

CABO SAN LUCAS, MEXICO — Marina

Take a quick jaunt around the Pier to see the million dollar yachts! The marina is in the downtown central district and the path is just about 1.5 miles around the marina to the end of the marina/beach area. You can add another mile by running on the beach and back. I love a good beach run to work the quads!

I hope you get out and explore the next time you go on a work trip or vacation! There is always time to pack a little run into the schedule and you will be so glad you did it. Happy Running!

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