August 2014 by Lgraw Post

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Lake Grapevine Runners & Walkers | August 2014 Dear Lake Grapevine, Welcome to the August 2014 edition of the FOOTPRINT. This month, we have plenty of activity including a very special social event! Join us August 21 and meet our friends and Bold in the Cold volunteers from across the lake, the North Texas Striders. Details are listed below. Get to know your running community and promote our great club. Membership is key to the success of RAW. Make sure your membership is current! Membership dues ensure we have a great place to meet with fellow members and allow us fun social events and races! Another key to RAW's success is volunteering. There are many ways to help from organized RAW races, social events to the most important (especially this month) water duty. As members, we should all pitch in and help. Pay it forward by volunteering and keeping your membership current.

Calendar of Events

A Letter from the President

Join us for our scheduled run/walk gatherings! Saturdays and Sundays 7:00AM RAW Clubhouse Trail Run/Walk Wednesdays and Fridays 6:00AM and 7:00AM RAW Clubhouse Track Workouts: Tuesdays 5:00PM-6:30PM Grapevine Middle School Track (subscribe to grapevinetrackies Yahoo Group for schedule and/or location changes) Newbie Sunday Sunday, August 2 7:00AM Clubhouse Board Meeting Monday, August 11 7:00PM Clubhouse Lunch Bunch Tuesday, August 19 NOON Red Dog Right 3311 W. SH 114, Southlake North Texas Striders and RAW Social Thursday, Aug 21 6:00PM, Fuzzy's Taco Shop 3100 Grapevine Mills Pkwy,

Joe Luccioni, RAW President

We are glad to welcome Janet Dixon back to the board. She has served previously as club secretary and the club is very lucky to have someone with her experience and commitment. Likewise remaining for another twoyear term are Staci "Tini" Rivero, Jeff Garber and Diane Hernandez. Thanks for your commitment to the club. I also want to thank Belynda Warner for her time on the board, especially for transitioning our Footprint newsletter from paper to digital. It wasn't an easy transition but it looks like all the initial problems have been solved. Thank you Belynda. Our membership level has decreased; which can be a good thing or a bad thing depending on what is the cause. Over the years folks sign up after running one of our races or after visiting the clubhouse and that's the last time you see them. What concerns us is that some may not be renewing because they don't know their membership expiration date, or don't know how to renew on the RunSignUp website. We are trying to come up with a simple solution for the renewal process. In the meantime, please fill out the renewal form found at the clubhouse or print the online renewal form and mail with a check to our P.O. Box on the form. On some positive notes we had two very successful Double Trouble and Bold In the Cold races. Thanks to Diane Hernandez, Monica Waite, Sakina Vidacak and Julie Smith who were the co-race directors. Our old friend the cottonwood tree, that I think was as old as Alan "7:10" Engisch, had to be cut down. In its place Dubravko Vidacak and his merry men and one merry woman, Beth Brueggen built a pergola, which will be there long after most of us are running/walking in a different place. Another positive note is that Gregory "Spareribs" LaMothe is doing better after his surgery and is as ornery as ever. We look forward to another great year and please

Quick Links contact us membership renewals volunteer sign-up water duty instructions RAW forum like us on facebook LGRAW board of directors

RAW Privileges Dallas Athletes Racing 15% discount on all 2014 races/triathlons. Coupon code: Raw15 Luke's Locker 10% off most purchases with your membership. Sunstone Yoga (First Sunday of the month) FREE Yoga classes at ALL DFW area Sunstone Yoga locations. Print this newsletter as proof of your membership. Running Warehouse enter LGRWD at checkout (exclusions apply). RunOn! 15% off purchases on the day they come out to RAW for a shoe demo.

FOOTPRINT Submissions

Grapevine

remember to train and run smart and remember this is supposed to be "FUN".

September 6 RAW Luau September 7 Newbie Sunday September 19 Run@Work Day morning social run. October 11 Walk to End Alzheimer's Registration open, see details October 25 Double Trouble 5k & 10k Registration open: (www.lgraw.com/doubletrouble) December 6 Christmas Party Cross Timbers Winery December 14 Metro PCS Dallas Marathon Aid Station January 10, 2015 Bold in the Cold 5k & 15k

RAW Happenings

SAVE THE DATE!

Footnotes Congratulations To Jeff Barnhart, Laura Pruett, Mary Keeffe, Danyah ArafatJohnson and Michelle Liles. All were finishers at the IronMan 70.3 Vineman (half ironman) race. Get Well Wishes To Loren Keeffe and Peggy Reyher Condolences To Jesse Daenz on his father's passing. Thank you To all RAW water duty volunteers who take just a few minutes of their time to stock the course with cool water and Gatorade EVERY Saturday and Sunday! Without your kindness, there would be A LOT of thirsty RAW runners on the course! Lost & Found Left something at the clubhouse? Check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

RAW Social with the North Texas Striders! Join fellow RAW members and our friends across the lake, the North Texas Striders for a social hour! Meet fellow runners and walkers and learn more about the North Texas Striders organization. See you there! WHEN: Thursday, August 21 TIME: 6:00pm PLACE: Fuzzy's Taco Shop 3100 Grapevine Mills Rd #101 Grapevine Mills, TX 76051

Trails Anyone?

Variety is the spice of life! If you are looking to stirup something fun on your weekly running menu, the RAW Trail Runners are serving up trails twice a week! Join us Wednesdays and Fridays at 6:00 and 7:00 AM at the clubhouse! BYO-hydration. Trail shoes are recommended (rocks have a way making you step on them oh-so-delightfully). Walk or run, trails are FUN!

Share your race or training experiences with RAW! We are always looking for content to include in the FOOTPRINT. If you have a running/walking related story or photo you'd like to share with the club, consider submitting it for the FOOTPRINT Access submission guidelines for details! The deadline for the September article submission is August 15. Footnotes: Want to give a shout out to your running buddy in the footnotes section? Send your buddy's name and a note to PR@lgraw.com by August 15 to be included in the September FOOTPRINT. You can send congratulations, condolences, get well, speedy recovery wishes, or wishes of good luck.

BFF Winner!

August Board Meeting Join your RAW board members for the August board meeting. All members are welcome! The next meeting will take place at 7:00 PM Monday, August 11 at the clubhouse. Do you have an agenda item you would like have added? Send an email to secretary@lgraw.com by August 6th and we will get your item added to the agenda.

Brad Liles receives the Best Foot Forward Award from RAW Vice President Staci Rivero!

AG Winner!

Thank you RunOn! and Asics On a steamy July Saturday morning, RAW members weartested the Asics shoe line. The RunOn! sponsored event was well-received and many of our members took advantage and ran in the Asics provided running shoes. Asics representatives were on hand to discuss the Asics brand and technology within each style of shoes. Thank you to Asics and RunOn! for spending the morning with us!

At the Trophy Club Patriot 5K, an annual Independence Day tradition, RAW's very own Diane Ferguson earned a 3rd place age group award.

RAW members Mike Bassano, Marty Metzger, Nick Kannady and Jim Lukanich learned about the latest Asics shoes and received complimentary Asics socks courtesy of Asics and Run On!

RAW 4th of July Picnic

RAW Men having fun at the annual RAW 4th of July picnic and elections.

Sandie Nathan and her boys, Brady and Zach.

RAW Ladies celebrate 4th of July picnic and elections.

RAW 4th of July picnic brings together friends and family!

The Pearson family always looks forward to the fellowship of the annual RAW gathering. (L-R) Robin, Katie and Brad Pearson.

El Scorcho Ocho: My first 50K to celebrate turning 50 By Kathryn Gleghorn One pair of Hoka One Conquest, two pairs of Asics Gel Kayano, three and a half pairs of socks and the support of several friends; that's what it took to get me through the craziness that is El Scorcho and my first 50K. For those of you unfamiliar with what "El Scorcho" is, here's a little blurb taken from the race's website: "El Scorcho continues its ridiculously foolish tradition of

staging an endurance run at midnight. In North Texas. In the middle of the summer. El Scorcho brings you the best no-frills, 50k frolic in all of Fort Worth." My road to El Scorcho began earlier this year when I began thinking about what I wanted to do to celebrate turning the big five- Oh! in 2014. I knew I'd do the party thing, but since I'm a life-long runner I knew I wanted to do something involving my favorite sport. I've sworn off marathons, and from the first time I crossed a marathon finish line I've always said there was no way I'd run a an ultra race, as I had absolutely no desire to run a single step further than the 26.2 mile distance. Well, I don't know if it was being confined inside during Icemageddon 2013 and the brutally cold weather we had here in January and February, but by mid-February I realized I had pretty much taken an 8-10 week break from consistent running. By the end of February and the early spring thaw I started toying with the idea of El Scorcho. read on for the El Scorcho adventure! Read on for details on Kathryn's "finishing look"

Make plans to join us for the 2nd annual RUN@WORK DAY at LGRAW WHEN: Friday, September 19 WHERE: RAW Clubhouse TIME: 6:00 - 8:30 AM If your workplace isn't hosting a RUN@WORKDAY come run with us before work. We'll have bagels, fruit, coffee & juice post-run and lots of great door prizes! Hosted by your RRCA State Rep Kathryn Gleghorn and RRCA Board Member Kelly "K2" Richards.

In Step With..... In Step With Helene Walker

What's the history of your running "habit" - when did you start? How did you progress? I started running in January 1996, and ran my very first 5K in June of that year. What an adrenaline rush! Over time, I started running longer, and racing longer distances. My first marathon was in 1998, the White Rock marathon, my first 50K and trail race in 1999 (Sunmart), and my first 50 miler in 2004 (Grasslands). In the multi-sport category, my first duathlon was in 1997 (Do-A-Duathlon), my first triathlon in 1999 (Tom Landry), and my first Ironman in 2001 (Florida). These days, I enjoy running with good friends and racing the occasional 5K, but nothing over a half marathon anymore.

What does running do for you now? To me, running is more than putting a cute outfit and nice shoes on, and go. Running has taught me how perseverant, committed and tough I can be, both physically and mentally. I can also hear hubby say: "And don't forget stubborn!" How did you find RAW and when did you join? Early 1998, I met Susan Barnett and Eileen Fontaine who were running the same routes as I was. One day, we started chatting, they invited me to RAW, and the rest is history! What's your favorite place to run - local? - anywhere? Locally, Trophy Club is a great place to run because there are lots of walkers, runners and bikers there, and also a grocery store for well-needed stops. Anywhere else nothing beats Paris and running along the river Seine, the Champ de Mars and the Eiffel Tower. What day in your running career would you like to live over again? That's a tough one! I have three contenders. 1) Qualifying for Boston in Austin 2003. Ask Kelly Richards how elated I was at mile 23, when I realized I was going to Boston, even if I had to walk the remaining three miles! 2) Crossing the Finish Line at the Triathlon World Championship in Kona in 2003, and knowing that Alan had crossed it too, much earlier than me, of course. 3) A special favorite is the Haltom Stampede 5 K, when my mom, then 76, walked her first and only race in 52:32 minutes with two artificial hips, and wearing street shoes! And she placed 3rd in the 70+ AG too! Seeing her big grin when she received her bison trophy was priceless! What's your best advice for a newbie, or any runner for that matter? Keep running! Keep running as long as you can, and enjoy it too! Would you like to nominate someone to be featured for Giving Back or In Step With? Send us an email!

Double Trouble 5K or 10K or Combined 15K

Don't miss out on the 15th Annual Double Trouble Saturday, October 25, 2014

RAW clubhouse in Oak Grove Park, Grapevine

Volunteer

As always, we will be looking for volunteers for the race. It takes a lot of help to put on a race like this, and we need you! There are plenty of volunteer

RAW members, register for either the 5K or 10K for $20 ($5 off) now through Sept. 22. For another $5, compete in both the 5K and 10K! We are also adding a Kids K and 2K Fun Run this year - only $10, includes tech shirt and finisher's ribbon. Do you have what it takes to win? We are offering cash prizes for the top male and female in the 5K, 10K, and the combined "15K." "15K" -- $200 10K -- $150 5K -- $100 Click here for more details Register for 5K, 10K or both Contact the race director

Couch to 5K

If you would like some help getting ready for a 5K, try our Couch to 5K training program. For the price of the 5K race, you can participate in weekly workouts

Post Race

After the races, we'll be presenting awards and door prizes. There will also be plenty of opportunity to recharge. We'll have the typical

opportunities for those competing in the races. This is also a great opportunity for your kids to earn volunteer hours. sign up to volunteer

and receive a specialized training plan from our RRCA-certified coaches. RAW's next C25K begins mid-September. more information

bananas, but also banana bread from perennial RAW sponsor Bread Haus! We are excited to announce that Grapevine Craft Brewery will be serving beer after the race, and race registrants will receive a commemorative glass!

Walk To End Alzheimer's By Chistine Bassano, LGRAW Team Captain Join thousands of dedicated walkers on Saturday, October 11 for the Walk to End Alzheimer's. The 5k walk was created to raise awareness of the need for continued research in finding a cure for Alzheimer's Disease. As your LGRAW team captain, I invite you to help educate and be a part of ending this tragic disease. With your help, we can meet this goal. Join me and hundreds of dedicated walkers on Saturday, October 11 for the Walk To End Alzheimers 5k. Join our kick off party! Walk sponsors, team captains and team members (that's you!): Walk to End Alzheimer's Kick-Off Party Thursday, July 31, 5:30 -7:30 PM Graciously hosted by: Cross Timbers Winery located at 805 N. Main St., Grapevine, TX 76051 Brief presentations about building your 2014 Walk team Comments by this year's Honorary Chair and LGRAW member, Ray Harris in loving memory of his mother, Dorothy Harris. Enter your chance to win door prizes! RSVP to Lyn Downing or 817-336-4949 For more information, contact Christine or our Honorary Chairperson, Ray Harris

Vineman 70.3 Successes By Laura Pruett and Danyah Arafat-Johnson

Laura's Success:

Two years ago I was exposed to triathlon training by my future husband and IronMan, Troy, and Janet Dixon, also an IronMan, who convinced me to enter the Disco Sprint Triathlon in 2012. Later that year, watching Troy compete in the Red Man Half Ironman and Ironman Arizona, I was further inspired and decided I had to pursue a 70.3 distance. In May 2013 I decided 2014 Ironman 70.3 Vineman was my goal. Apparently the open water swim (OWS) in the Russian River was only between four to seven feet deep and rumor had it you could actually stand up at times during the swim and it was wetsuit legal. That was for me! You see, I had an extreme fear of the open water swim - in fact, I had a fear that I couldn't even swim strong enough in a pool to swim any type of distance. In order to do that I joined the Irving Masters Swim Team and the work began. Getting up at 4:30 a.m. twice a week to swim at 5:30 before work - that was rough for quite awhile until somewhere along the way it became normal. When I started in June 2013 I couldn't swim to the end of the 25 yard pool without stopping to breathe. A year later I was swimming speed drills for 90 minutes non-stop. But pool swimming isn't the same as open water swimming. Two months out from Vineman I was still having anxiety attacks in the open water.

Laura Pruett, 70.3 Finisher

Meanwhile I was biking and running the remaining days of the week. During the winter months that meant biking on the bike trainer in our garage for an hour, two hours, three hours at a time. That also became normal after awhile! During all of this, my husband Troy was my rock. He had been through all of this before when training for IM AZ - the soreness, the exhaustion, the constant time-management/life balance issues, the nutrition demands. He cooked the meals I needed and provided unconditional support and encouragement. I also had an awesome coach, Della Irby, who taught me a lot about triathlons and confidence in myself. But the best part of this journey has been the training with my fellow team mates: Jeff "Barney" Barnhart, Mary Keeffe, Danyah Arafat-Johnson and Michelle Liles. Yes, we became a team along the way. Since January we have been scheduling local weekend bike rides, open water swims at Lake Grapevine, runs, bike rallies, bricks and a couple of shorter training triathlons. Early morning and late night (you know, after 9:00 p.m.) group texts ensured we would all show up for our workouts. As time got closer to the big

day we leaned on each other, encouraged each other and inspired each other. We were exhausted but we didn't know at the time that meant we were ready. The day of the Vineman 70.3- all self-doubts were gone. We had worked hard to get there and earned it! Crossing that Finish Line was an awesome feeling - but you know what the best part of the Vineman experience was for me? The Open Water Swim!!

Danyah's Success

In the middle of the bike ride, just before the evil that was Chalk Hill and after "BIG Michelle" rode by me at mile 38 and slapped my ass did I realize two things: 1) that I was going to finish the entire 70.3 miles, and 2) it was easier than I thought. Not to say that going 70.3 miles is easy. It is not, when you consider stripping off your own wetsuit while standing in the mud, that killer hill at mile 45 of the bike, or the brutal heat in the middle of the run with zero shade. But I think certain variables played into why I came to the realization that it was not too terribly difficult. First, we were all well trained. Pool swims and thousands of laps became open water swims of a mile or more at Lake Grapevine with orange buoys strapped around our waists. We grew to prefer the murky waters rather than the chlorinated pools. Short bike rides around the block became lengthy group rides on our back roads and weekend bike rallies of 50 miles or more. Running distances became longer whether on the road, trail, or after hard interval work in the saddle (the dreaded "BRICK"). Physically we were ready Danyah Arafat-Johnson,70.3 Finisher to go. Second, we were all so tired of training. Okay, maybe it was only me. I know I reached my limit about four weeks prior. I was so ready to get it over with and head on out to California. That told me I was mentally ready to take on the challenge of a 70.3 mile distance. I was not intimidated at all when I started swimming in the Russian River with all those other triathletes, not scared of getting kicked, shoved or pushed because I knew I would give it right back. Third, it helps to have a fantastic support system. Everyone says our spouses, children, and friends provide us with encouragement when we decide to do these crazy things (and that is true, no doubt about that). But I must admit that my strongest support group came from the four athletes I trained with for so many months. We all knew what we were getting ourselves into so there were many conversations about training schedules, nutrition, injuries, fatigue, bike equipment, wetsuits, sleep (or lack thereof), etc. It is said that triathlon is an individual sport, and that is mostly true. But after this experience I like to think that we were five good friends who were also a team out there, knowing that we were the only ones who could share this specific experience with one another and understand. They are a wonderful bunch of people, and they helped get me through. Finally, the wine. It was Sonoma, so who are we kidding? Considering these factors, would I do it again - the 70.3? Yes. Because I know now that I can do it. After all, I am a Vinette.

RAW Around Town... and Beyond! CrossFitting Into Fitness!

RAW member Melissa Schlenker has taken on CrossFit with a passion. Not only does she run, she can lift some serious weight! Melissa competed at the Dallas CrossFit competition placing 10th out of 40 in the power snatch competition. Curious about what CrossFitt is about and want to try it out? Check out Grapevine CrossFit.

RAW Members Take on Vineman 70.3 Half Ironman distance. Five of our RAW members took on the challenge at Vineman 70.3. Located in Sonoma County California, the group each toed the line and gave it their best in racing the 70.3 miles.

The swim of 1.2 miles, bike distance of 56 miles and run of 13.1 miles challenged all participants. Congratulations to our Vineman Tri athletes!

Vineman 70.3 finishers (pictured L-R) Danyah Arafat-Johnson, Mary Keeffe, Jeff Barnhart, Laura Pruett and Michelle Liles.

Hot Weather Running Safety The heat is on in North Texas and so is running. The Road Runners Club of America (RRCA) offers safety reminders to keep you safe during your workouts. Here is a snippet of the RRCA recommended hot running weather tips: Avoid dehydration! Hydrate with 10-15 oz of fluid 10 to 15 minutes prior to running. Drink every 20-30 minutes during your run. The body can lose between 6 and 12 oz of fluid for every 20 minutes of running. Weigh yourself before and after your run. You should have drank one pint of fluid for every pound you're missing. Indications you are running while dehydrated are: persistent elevated pulse after finishing your run and dark yellow urine. Thirst is not an adequate indicator of dehydration. Check your local weather and humidity level. Avoid running if the temperature is 98.6 degrees and humidity is 70-80%. Dizzy, nauseated, chills or cease to sweat is your sign to STOP RUNNING. Quickly find shade and drink water or a fluid replacement such as Gatorade Endurance. If you do not feel better - GET HELP. Run in the shade whenever possible and avoid direct sunlight and blacktop. Wear sunscreen of at least 15 SPF and wear protective eye wear that filters out UVA an UVB rays. Wear a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head. If you have heart or respiratory problems or take medications, consult your doctor about running in the heat. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. Keep children hydrated while running and playing outdoors in the heat. Do not run in the heat while wearing sweat suits. Losing water weight is dangerous! Plan your run route with locations along the way to refill water bottles or find drinking fountains. Always tell someone where you are running and always carry an ID and cell phone in case of an emergency. Here is to Happy, Hydrated Running! For the full article, access RRCA Hot Weather Running Tips

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LGRAW | P.O.Box 2982 | Grapevine | TX | 76099