On Your Left! July2013

Official Publication of

JULY 2013

Where’s the Deal-i-yo?

Keeping Pace with the Running Boom

Heights, Cameras, Action!

Training for the Plano Balloon Festival Half Marathon & 5K just Heated UP

Social Pub Run Series Down a new Course each Month!

Heroes for Children 5K Non-profit Racing is Important to our Sport and our Company

DOC IN THE BOX

By Holly Johnson, M.D.

September 22

IT’S SUMMER — PASS THE WATER, PLEASE

Letter from the Editor Chief Running Officer, Eric Lindberg

FAST-PACED TRENDS AND NO SLOWING DOWN I think the Beatles put it best. Then, Nike brought it back with, “You say you want a revolution.” Man! That lyric really pertains to today’s active lifestyle marketplace. Or is it an evolution?

I hope you caught the great article in last month’s issue of Sports Illustrated about the second running boom (the revolution) and what that means to the world of sports. It talked about the evolution of running from the type and style of events to the athletes who participate.

No longer is this an intimidating sport to enter. As a result, we see a heavy mix of new and seasoned participants in today’s events. This also means we, as race directors, have to raise the bar to capitalize on this larger customer base. In addition, participants new and old are demanding more and more quality and perks from the overall production value to the registration experience.

Add to that emerging technologies, revised and additional requirements from municipalities, rising insurance costs, and the increasing pressure to deliver a quality, fun and safe event makes this second running boom a stressful one for event directors. And don’t forget, the event has to be profitable too amidst this highly competitive marketplace. In DFW alone, on any given Saturday, there could be between 5 and 20 events.

Think back to your economics classes and those awesome supply and demand graphs. Traditionally, when supply is high and demand is low that means prices come down. Right now, although

“Find them all at DFWRUNS.com/events.

I will buy your first beer!”

We all want to change the world, but let’s start with your marketing solution.

214-DFWRUNS (339-7867). It’s gonna be alright, alright!

WHO’S SHOUTING “On Your Left!”?

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 Gabriella McCord gmccord@dfwruns.com Maggie McCarthy mmccarthy@dfwruns.com Jessica Kane jkane@dfwruns.com

CATCH US! (IF YOU CAN)

MARKETING // PUBLICITY // SPONSORSHIP

I feel that supply is out pacing demand, the price has to go up in order for events to be successful because if it doesn’t then the supply will lower and the prices will adjust.

Often, we meet clients who want to start a race without a solid plan, a unique idea, a well thought out budget, or long term vision. Though their passion fuels the plan, success depends on the business needs behind the entire operation. Races that have succeeded year after year must always look forward and re-evaluate. Raising prices helps organizers meet higher costs, but it also allows them to provide better benefits to participants. With our current clients, we are recommending they raise prices to meet higher costs and offer better benefits to participants. I know that stings — as a runner myself, I feel it too.

On the flip side we are constantly working on unique events that don’t cost a lot to produce though still deliver high value to you and are simply a lot of fun. One area where we (and others) are finding success is with social runs. We have been doing it for years with Rahr & Sons Brewery in Fort Worth and have just launched two new series including one with Four Corners Brewery in Dallas and our Pub Run series in partnership with Dallas Sport and Social.

These events cost between $10 and $15 to participate and usually involve a 3 to 5 mile run, great food and beverages, and a fun social experience. Like the market trend, they are not intimidating events as there are no timing chips, clocks, USATF certified courses, huge branded starting/finish line or street closures.

It is truly an evolution of the running scene and I encourage everyone to add a few to their training routine. Find them all at DFWRUNS.com/events. I will buy your first beer!

– Eric Lindberg

Where's the Deal-i-yo?

Keeping Pace with the Running Boom

W

UPCOMING EVENTS

ithout your teeth brushed or laces yet tied, you begin to wonder if you’d hydrated enough days in advance, if you should’ve taken those salt tablets, if your last training run was good enough. Like you, race participants within 50 miles are focused, slathering on the Body-Glide and downing the whole wheat toast not realizing the race directors have already been out and back on the course with the coning and barricade company.

Police are already out coordinating street closures. Our Director of Muscle who was up all night stocking toilet paper, popping up rows of vendor tents and organizing 2,500 t-shirts by size and gender, has already packed buckets with 300lbs of ice, lined 30 trash boxes and put up tables, cups and Powerade every three miles. You pull your bib and safety pins from your goodie bag and examine what else your registration fee got you.

Not long ago, you could run any 5K for about $10 bucks.

Today, the average 5K in the DFW area can range only as low as $25 and as high as $55. What gives?

Although we have a gang of awesome volunteers at our events, we still need to pay our Director of Muscle for his consistent hard work and moonlit hours. Additionally, the majority of races today are tied to a beneficiary who receives a portion of the registration fees. That’s part of what gives, but for an industry that once largely operated for charitable causes, a change in trends seems to be leaving yet less change in your pocket. Before complaining away what could’ve been an incredible running experience

Rahr Oktoberfest Social Run Saturday, June 6, 2013 FOLLOW US FOR DETAILS

Four Corners Brewery Social Run Wednesday, July 17, 2013 SOCIAL RUN WEBSITE

for a musty-adventure-lacking gym membership, here’s some Gu for thought.

Just as the runner might be unaware of the work going on before they wake on race morning, have you thought much about your 5K or 10K six months to a year in advance when promotional costs have already hit the invoicing spreadsheet, or the fees paid for website development and the online registration platform?

On race day, there’s:

Food and drinks

Goodie bags

Entertainment.

Traffic cops

Medical personnel

Technical T-shirts

Rental costs

Equipment and technology for registration and timing

Finisher medals might be $2.50 a piece

All of that can quickly add up to a $50 entry fee just for the budget to break even! And all of this not to mention if there’s hundreds of gallons of color dye to be thrown or foam or mud obstacles to conquer.

Pub Run Social Run Nodding Donkey = SMU Thursday, July 18, 2013 VIEW DETAILS

ZERO Prostate Cancer Run Los Angeles Saturday, July 20, 2013 RACE WEBSITE

– Marc Chalufour, Runners World

How do we at DFWRUNS try to control the costs? We reach out to volunteers who are passionate so please consider signing on to be a part of our event team at DFWRUNS.com/volunteer. In addition to our Director of Muscle, Paul Hutzler, our owners and staff dedicate many hours of man-power to every level of operations. That’s what gives, but then what about the giving?

Part of what motivates many runners is the same that moves DFWRUNS as a company. We want to give back to the community. We associate ourselves with many dedicated charities because we recognize a race’s beneficiary is important, not only to us, but to our participants, our city, our clients and sponsors and the lives touched by an event that seemingly lasts a mere hour or two.

We work throughout the year in over 16 cities across the US directing and/or marketing races to benefit ZERO, the End of Prostate Cancer. We’ve not only enjoyed watching this race series hand out awards at their finish lines month after month, but are privileged to see the hard work and fees applied to an incredible cause — one that is on course to grow as large as the likes of the Susan G. Komen Race for a Cure. The

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

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

fundraising efforts we’ve witnessed through working with such clients makes it clear that many participants are strongly engaging in the goal of driving up registrations. People who choose their races based on who they’re giving their money to seem contented to pay for a better quality event even when it means higher cost. Read more about our new race client, Heroes for Children 5K, (on page 10) to see how registration fees are applied to a charitable foundation.

Just as the meal of an athlete should be well-balanced, so should your active calendar. We are aware of how the finances of racing is evolving and so we recommend maintaining a healthy balance of competitive races to meet your personal goals, charitable preferences, fun runs and a mix of free, social run/walk events. So whether you run for beer, for a tech tee or for a cause, your experience is important to us and we make sure to give you all the bang for your buck. We recognize that rising costs across the industry are not pleasing but DFWRUNS strives to continue offering a variety of fun, free events in combination with better quality events at fair costs to be applied back into improving your run with us year after year.

– Cherilyn Wilson

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

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

MARKETING // PUBLICITY // SPONSORSHIP

“The biggest change on the road racing landscape since the first running boom is the emergence of a for-profit running industry. Event managers, timing companies and a host of supporting businesses now make a living from the sport. Yet some races — even some of the biggest — still just aim to break even. But for races lacking the sort of intangibles that aren’t reflected on the bottom line, trying to be everything for everybody — without pricing them out — will be increasingly challenging.”

Heights, Cameras, Action!

Training for the Plano Balloon Festival Half Marathon & 5K just Heated UP

G

et up even earlier to run before the sun melts your motivation. Muscle into the gym to get your miles on the treadmill.

Things have heated UP outside but do whatever it takes to keep in motion because Cinemark, a leader in the motion picture exhibition industry, has renewed as a sponsor of the Plano Balloon Festival Half & 5K inflating Plano September 22nd.

Having this race on your calendar will be the stimulus that lifts your training to new heights through these hot summer months.

Our brand new course will accommodate more runners this year and will reel in more participants so don’t miss a big time runner’s high because of a show sellout! Are you getting the picture? Whether you plan to play a leading role, a supportive role or simply plan to get your family outside to play healthy, secure your places everyone! Register at www.PlanoBalloonFest.org before prices rise July 31st! The scene is set and the director is ready for heights, cameras and lots of action!

REGISTER NOW

UPCOMING EVENTS

Pick UP the phone and dial 214-DFWRUNS (339-7867). Let us audition to lead your event or to help your brand soar.

Rahr Oktoberfest Saturday, September 28, 2013 RACE WEBSITE

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

ZERO Prostate Cancer Run Austin Saturday, October 26, 2013 RACE WEBSITE

ZERO Prostate Cancer Run Kansas City Sunday, November 2, 2013 RACE WEBSITE

Social Pub Run Series Down a new Course each Month!

P

roperly compile your active menu by pairing your run with a complimenting Corona Light! Burn off your workweek woes by paying only $10 bucks for your next fun run and wash it all down with a cold one. DFWRUNS has partnered with Dallas Sport & Social Club to launch the Metroplex’s first Pub Run Series.

The series is a monthly social run designed to be a fun and unique way for active lifestyle participants to exercise and socialize together.

WHAT?

A 3-4 mile fun run guided by our DFWRUNS crew from varying local pubs where we’ll enjoy post-run Corona Light and food specials. Each venue and route will be different but will consistently take place on the third Thursday of each month. $10 to play. Please register at www.pubruns.com.

WHY?

Because who doesn’t love to get some exercise while socializing with new and old friends, and then enjoy a cold Corona Light afterwards? (Is there any greater motivation?)

Come check out new spots or enjoy oldies but goodies!

WHO?

Anyone can come out! Please make sure to bring your ID if you’re over 21 planning to have adult beverages.

WHEN?

Every third Thursday of the month. First Pub Run is Thursday July 18th at Nodding Donkey-SMU. Sign in early.

Run kicks off at 6:30pm, please register online or you can register at the door.

WHERE?

Venue will change for each monthly social run. Please find information on the website: www.pubruns.com and

you can also find Facebook events set up with information on our DFWRUNS facebook page. Also, check out DFWRUNS.com under the Catch Us If You Can section where we’ve added all of our social runs.

Thursday, July 18th — Nodding Donkey SMU Thursday, August 15th — Kung Fu Saloon Thursday, September 19th Thursday, October 17th Thursday, November 21st Thursday, December 19th

FEES: $10/PERSON

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

• Beer and food discounts

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

Two Admissions to the InTouch Credit Union Plano Balloon Festival Live Music

1/2 MARATHON RUNNERS RECEIVE Dri-Fit Technical Tee

Awesome Finisher Medal ®

REGISTER NOW!

WWW.PLANOBALLOONFEST.ORG

Heroes for Children 5K

Non-profit Racing is Important to our Sport and our Company

W

e’re excited to promote and direct the 9th annual Heroes for Children 5K run/walk taking place in Plano on September 7, 2013. Heroes for Children is a non-profit organization providing financial and social assistance to families with children (0-22 yrs of age) battling cancer. Once the family’s needs are evaluated and the application is approved, relief is provided to the family within 7 days.

Just by coming out to run, jog or walk, you’ll help keep a child surrounded by his or her family’s smiles during their toughest days.

Check out the Heroes for Children website to learn more about their mission and where your registration money will go!

REGISTER NOW

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

Hold onto your Lederhosen!

Join us at the world famous Rahr & Sons Brewing Company for the Rahr & Sons Oktoberfest 5k!

• GERMAN TREATS AND FOOD • LIVE GERMAN POLKA

SATURDAY, SEPTEMBER 28 Rahr & Sons Brewery – Fort Worth

REGISTER ONLINE »

• BIER GARDEN, FEATURING HAND CRAFTED GERMAN STYLE LAGER • RUN AND WALK

RahrOktoberfest.com

But IT IS COOL to have Four Corners!

Feeling fatigued from the lingering Fourth of July festivities?

Fret not!

There’s nothing better than to kick back into patriotic shape by running around your Dallas ‘hood and drinking some local brewskies from Four Corners Brewery.

For $15.00, come run a Four-miler with us on Wednesday July 17th and enjoy locally brewed Four Corners beer samples, a tour, and you can even keep the pint glass!

RUNNER SIGN IN: 6:00PM RUN DEPARTS: 6:30PM

MARKETING // PUBLICITY // SPONSORSHIP

IT’S NOT HIP TO BE SQUARE

Doc in the Box

By Holly Johnson, M.D.

I

think I am getting old. People are losing their manners and it is bothering me. I saw a pediatric patient this week for a swimmer’s ear infection. I talked to his mom about treatment, prevention, and staying out of the pool for a week: simple, basic urgent care medicine, right? That wasn’t where the lesson ended. As I gave my last high-five to my little patient, he screamed out, “I want a sticker!”

I said, “Sure, but can you ask me nicely.” He tried again in a more subdued tone, “Can I have a sticker?” I said, “How about you try the magic word on the end of that question?” He replied, in all seriousness, “Can I have a sticker? Abracadabra!” Oh, boy.

You see where I am going with this? That may be a magic word, but it is not the magic word. Parents, please don’t let your kiddos get away with thinking “abracadabra” is going to get them want they want in life! Manners still matter.

Off of my soapbox and into the meat of this month’s lesson: hydration. How much should you drink, what, and when? Here’s the scoop on too little hydration and too much hydration leading up to the scientific conclusion on the perfect hydration balance. It will blow your mind!

Why is this even important? Running is all about enjoyment, exercise, feeling great, peak performance, and PRs, right? The Journal of Athletic Training April 2010 study found that runners who started a 12K race dehydrated on an 80 degree day finished two and a half minutes slower compared to when they were hydrated. In summary,

dehydration is bad news for runners who are racing against the clock. Dehydration leads to a lower blood volume. This makes the heart rate increase in order to meet the aerobic demands of a runner. Then, you run slower.

A dehydrated body is a weak, fatigued, nauseous one, often with diarrhea and a headache attached.

Let’s face it–you run, you sweat, and even with replenishment you will lose some body fluid weight, but how much loss is too much? Most professionals say you should stay less than 2% dehydrated (e.g. a 150 pound person should lose no more than 3 pounds of fluid post-run).

On the other hand, can you over hydrate? Absolutely!

Too much fluid can lead to low sodium content in the body which can also lead to nausea, disorientation, and muscle weakness. Too much loss can even cause coma and death!

Women, smaller runners, slower runners, and those who are not well-trained are at an increased risk of over hydrating.

How can you monitor yourself before you hit the clinical stage of dehydration or over hydration? An easy assessment is to check your urine color. If it is totally clear, you are drinking too much. If it is dark (think iced tea color), you are drinking too little. You can also hit the scales. If you gain weight after a workout, you are drinking too much, and if you lose more than 2% of your body weight, you are drinking too little. Remember, your needs will change depending on the terrain you are running, the weather, and the length of your run.

JOHNSON PHOTO BY: SPENCER FREEMAN

IT’S SUMMER — PASS THE WATER, PLEASE

Please Note: The info in this article is not a substitute for medical advice from your own PCP. Dr. Johnson and DFWRUNS/OYL! are not responsible for your bad manners, calculating your sweat rate, making sure you are perfectly hydrated, or checking the color of your urine.

Please and thank you.

MARKETING // PUBLICITY // SPONSORSHIP

In general, an athlete should drink 8-16 ounces of fluids 1-2 hours before a run. (If you have a spontaneous run, drink 4-8 ounces 15-30 minutes pre-run.) According to Runner’s World, cold drinks seem to be better than warm drinks. Cold fluids will decrease your body temperature which will decrease your perceived exercise effort which will allow you to exercise longer. During a run, drink small amounts at regular intervals. This allows the body to absorb the fluids more effectively and avoid stomach sloshing that may require a pit stop. General guidelines state you should drink about 3-6 oz every 1520 minutes. The International Marathon Medical Directors Association (IMMDA) says if you are running a marathon at < 8 minute mile pace, drink 10-12 oz every 20 minutes (30-36 oz/hr) for a race total of 3.5-4 L. If you are at a 9-10 minute mile pace, drink 8 oz every 20 minutes (24 oz/hr) for a race total of 3-3.5 L. If you run over a 10 minute mile, drink 4-6 oz every 20 minutes (18 oz/hr) for a total of 2.5-3 L. Don’t drink at every station, and don’t drink just because you see other fellow runners tipping back. If you are going for a run that lasts over thirty minutes, the IMMDA recommends drinking sports drinks as the carbs and electrolytes will speed the absorption of fluids, and they have the added benefits of energy fuel. (BTW do not drink anything new on race day that you haven’t tried already; and for less than a 30 minute run, water is fine.)

Post-long run, you should drink 8-24 ounces...enough so that you have to use the restroom within 60-90 minutes.

Finally, for the mind-blowing conclusion! The most recent scientific fluid guidelines approved by the IMMDA in 2006 (after much research and after altering their previous guidelines), state that you should drink when you are thirsty. “The new scientific evidence says that thirst will actually protect athletes from the hazards of both over- and under-drinking...Your body’s thirst mechanism is giving you real-time feedback on your internal fluid balance.” My simple rule, ask someone to please pass the water when you are thirsty, and please pass on the water when you are not.

COMING SOON

The story of Dr. Holly Johnson’s cancer journey and the prescription she wrote for her own healing.

Watch for it soon on amazon.com, barnesandnoble.com and tatepublishing.com.

Abby Road

By Abby Werner

JOE’S RUN

Saturday, June 8th is a day I’ll never forget. It was the day I ran in Joe’s Run in Fort Worth. I had a blast seeing a ton of people and kicking off my summer. They had everything from an excellent course to a scrumptious breakfast spread. There was music, beach volleyball, and a limbo contest. Best of all, they had an amazing mascot- Joe the Parrot!

When I arrived, I received my tank top. Let me just say, that with my vast collection of 5k t-shirts, this one is definitely the cutest. It even came in my favorite color, this fun, bright blue. After changing, I got a good spot by the stage so I could warm up with Camp Gladiator. They led us with a fun cheer and interesting stretches until our muscles were nice and loose. Then, when I lined up at the starting line, I saw my friend Natalie from school. She’s a grade above me but we ran long distance track and cross country together. We chatted for a few minutes and discussed our personal goals.

When the buzzer sounded, we took off. She left me in her dust. I kicked myself for forgetting my iPod but just tried to stay focused and keep a strong, steady pace.

The course was pretty flat and crossed a bridge over the Trinity River in the first half mile. I cheered on anyone who I passed or passed me, especially the kids. Around the halfway mark, I saw a little girl running with her Dad. I could tell her Dad wanted to speed up while the little girl wanted to walk because she was tired. I chatted with them a few minutes before the Dad asked me if I could keep an eye on his daughter. I agreed and once

I’ll be the one wearing a shirt that says, “Ask me about my column!”

he left, the girl tried to keep pace with me. I learned she was 6 years old and this was her first 5k. She said she was only doing this because her Dad promised her donuts afterward if she finished in under fifty minutes. I told her a little bit about myself and encouraged her to keep going. Once we reached the turnaround, we spotted her dad again and she cut across to be with him. By that point, I had come to the much loved water station where I gulped down two cups of water and walked my first ten steps of the race. After that, I don’t really know what happened, I just felt a wave of exhaustion . My body suddenly didn’t feel like moving and I started to walk more. Having no idea what my time was, I lost motivation for a few minutes and walked more than I should have. Once realizing I’d let too much time pass, I started running again and cheered myself on in my head.

Upon return to the bridge, I saw the finish line and took off sprinting. I finished at around 36 minutes — a time I am not proud of. I didn’t imagine I would be placed. When the results came back and I learned I got third place for my age group, I was over the moon!

Later, I learned Natalie got first place for her age group and the little girl finished about ten minutes after me, so she got her donuts. I received a little parrot trophy that is now on display in my room.

I immediately started eating- stuffing my face with chocolate muffins, bananas, sliders, breakfast burritos, and water. Camp Gladiator was holding a contest over at their booth to see who could do the most burpees in a minute; the winner won a free 4 week fitness camp. I didn’t care about the camp, I just wanted to see how many I could do in a minute. The time started and for the first 30 seconds I felt good until my legs went numb. Five seconds before time was up I walked away due to exhaustion. With 5 seconds to spare, I tied with the current winner with 26 burpees. After that, I felt complete success for the day even though I was beyond tired.

I also finally met my AMAZING editor, Cherilyn Wilson and was able to catch up with Eric Lindberg. Because of them, I’ve been able to have a lot of dreamlike experiences through this column; which is something I’ll never be able to repay them for.

Oh, and before I forget, if you ever see me at a 5k, don’t be afraid to say ”hi,” I like meeting new people. I’ll be the one wearing the shirt that says, “Ask me about my column!”

©2013 Paid for by the U.S. Air Force. All rights reserved.

Deploy by land, air or sea in the most remote regions of the world. Rescue a downed pilot or victims of a national disaster. Know the meaning of “That Others May Live.” Be a part of an elite group known as Air Force Pararescue. Discover the power within you.

Jaunt Junkie

By Gabriella McCord

ON THE BAYOU

T

here’s a scar on my knee that I sometimes notice when I’m stretching after a run. I have had it since I was 7. I used to wish it would go away, but now I’m glad I can still see it. I got it one Houston summer day trying to keep up with my big brothers as they biked trails along the Buffalo Bayou.

We would clip playing cards to our bike and pretend we were on motorcycles.

That grassy bayou was also the place I learned to ride horses. My friends and I would traverse those trails on horseback, sometimes for hours, laughing and talking.

Sometimes we would meet there on a Saturday, just before sunrise, and have breakfast.

Later in life, just after college, my dad and I would walk along those paths in the cool of the day. We would impart profound thoughts during those daily strolls. Those moments became ever so

“Houston’s Buffalo Bayou holds some of my favorite childhood memories.”

precious after his sudden passing a year later.

Houston’s Buffalo Bayou holds some of my favorite childhood memories. I grew up back there along those paths. The horse stalls are gone, but the trail remains. It is now called Terry Hershey Park. Today, most of the trails are paved, with the exception of some biking trails called “The Anthills.” On the weekend mornings, the trail is busy with runners, walkers, and bikers. I love seeing so many people enjoy that beautiful stretch of land in the spirit of good living.

When I visit Houston, I never miss the chance to run that trail. Other than the pavement, the landscape is nearly unchanged. The rope swing over the bayou is gone, the trees are taller, and the canopy is over the trail in some areas, but that rich smell of the grasses still flood me with memories. Wildflowers still blanket the meadows every spring. The chirping of birds is so familiar. They sing a “welcome home” song and I imagine they remember me. It’s as though my childhood has been preserved in those trails, and now – as a runner – it has been updated to incorporate my newfound outlet for adventure. My dad would be so proud.

PHONE: 214-DFWRUNS EMAIL: info@dfwruns.com WEB: www.dfwruns.com /dfwruns

@dfwruns