January 2009 by Lgraw Post

FOOTPRINT Lake Grapevine Runners & Walkers

January 2009

www.runnersandwalkers.com

Giving Back to the Sport RAW Volunteers By Tony Flesch

s we begin the new year, we would like to recognize everyone that volunteered in 2008 at our RAW events for “Giving Back to the Sport.” From our three club races, club fun runs, the White Rock Marathon (WRM) aid station, “Keep Grapevine Beautiful” clean-up, weekly water duty volunteers, etc — it is ALL of you, our volunteers, that made these events so successful.

volunteered in 2008 and encourage all of our members to get actively involved and volunteer in 2009. We have many

opportunities throughout the year, with various time commitments, so everyone should be able to find an event and time that is not too

intrusive to “Give Back” as a volunteer. Whatever time you can give as a volunteer, you will get back triple in personal satisfaction.

RAW is well known in the community for putting on outstanding events and for the volunteer participation of our members. As a nonprofit organization, with no paid personnel, volunteers are the heart and soul of the club. Without dedicated members like you, willing to step up and give of yourself, our club could not function, and would not be what it is today. As we begin 2009, we would like to thank everyone that

The wacky RAW volunteers at this year’s White Rock “Funky Hat” aid station. Hats off to all the volunteers who braved the heat and high winds supporting the largest WRM field of runners.

If you would like to recognize someone for “Giving Back to the Sport,” please send your nomination to KathrynG@RunnersandWalkers.com

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees President | Thomas Okazaki ThomasO@RunnersAndWalkers.com Vice President | Mary Keeffe MaryK@RunnersAndWalkers.com Secretary | Kathryn Gleghorn KathrynG@RunnersAndWalkers.com Treasurer | Brad Liles BradL@RunnersAndWalkers.com Directors Steve Grady SteveG@RunnersAndWalkers.com Jack Green JackG@RunnersAndWalkers.com Kirsten Keats KirstenK@RunnersAndWalkers.com Cindy Lee CindyL@RunnersAndWalkers.com Ken MacInnes KenM@RunnersAndWalkers.com Doug Noell DougN@RunnersAndWalkers.com Robin Pearson RobinP@RunnersAndWalkers.com

Footprint Coordinator | Tony Flesch TonyF@RunnersAndWalkers.com Editorial staff Susan Barnett Kathryn Gleghorn Kevin Wessels Design & Production Reneé McConnell Lorraine Wessels Distribution | Kirsten Keats

Membership Data Kirsten Keats MembershipData@RunnersAndWalkers.com

FOOTPRINT Submissions Send articles to lgrawfootprint@verizon.net Footnotes to KathrynG@RunnersAndWalkers.com

MEMBER

Race results to tokaz007@hotmail.com

FOOTPRINT | January 2009

F ootnot e s • F O O T N O T E S • F ootnot e s • F ootnot e s

Lake Grapevine Runners & Walkers Club

Congr atulations • To Chris Hinkel for his new job in Miami, Florida. Chris and his wife, Maria, will be relocating soon. • To Lynn Fanelli on her new assignment in England. Good luck to Lynn and Mark on their adventure. • To all the RAW members that participated in the numerous fall and winter events. We had many first time racers ranging in distances from 5K to 100 miles and several Boston Qualifiers. Check the race results for further details. Speedy Recovery • To Leana Sloan from a heel injury. • To Craig Minyard from a hamstring injury. • To Dr. Robert Fowler from surgery. To Judy Dominiec from back surgery. • To Mark Miller from a leg injury. • To Mindi Rice from a muscle strain. • To Courtney Noell’s father, who is recovering from a stroke. Thank You • To Gary Howsam, Coordinator, and all those who volunteered for the “Keep Grapevine Beautiful” trail clean-up. • To “Fireman Ken” MacInnes, Race Director, and all those who came out on Thanksgiving morning for our special RAW version of the Anti-Turkey Trot trail run. • To Kathryn and Bruce Gleghorn for opening their home and hosting the RAW Christmas Party for the second straight year. • To Randa Foster for donating new physical therapy equipment, supplies, and BioFreeze® for use at the RAW Clubhouse. • To David Ball for designing our club business card. • To all our volunteers at the RAW White Rock Marathon Aid Station. • To Cindy Lee, Bridget & David Smith, and Jack Green for the New Year’s Day Run and breakfast! • To all our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you. Lost & Found • Items in the Lost & Found are piling up! If you have left something at the clubhouse, please check to see if we have found it. All unclaimed items are in the white cabinet. announcements Will you be traveling soon? If so, have your photo taken in your RAWear and send it to lgrawfootprint@verizon.net. Just email us the photo, your name, the date, and where the photo was taken. Submit your photos for the 2008 RAW Yearbook. Any shots taken of RAW events, including parties or races you have traveled to, are welcome. Drop them off or send them to the clubhouse care of Cindy Lee. We want to hear about you and your friends. Send your Footnotes to KathrynG@RunnersandWalkers.com. Deadline for the next FOOTPRINT is February 1st. Send your articles to lgrawfootprint @verizon.net.

RAW Around Town

Question of the Month

Social Calendar & Events

Check the RAWforum for information on all club events: www.runnersandwalkers.com RAW Walk/Runs Starting from the clubhouse Saturday & Sunday Walk/Run - 8 a.m.

Some people crave a greasy burger, some pizza, others a banana split. After you complete a race, do you have a favorite post run food that you crave or reward yourself with? The answers will appear in the March issue. Not all responses may be used and may be edited. Email them to TonyF@ RunnersandWalkers.com.

Wednesday Trail Run - 7 a.m. Friday Trail Run - 7 a.m.

SNL Dinners Saturday Night Live Dinners 1st Saturday of every month at 5 p.m. February 7 – Lazy Bones, Grapevine March 7 – Amore’s, Grapevine

Board Meetings 4th Wednesday of the month, 7:15 pm at the clubhouse January 28 February 25 March 25 April 22 May 27 June 24

Bold in the Cold Bold in the Cold 5K & 15K Saturday, January 10 8 a.m. at the clubhouse

Red Dress Fun Run Saturday, February 14 8 a.m. at the clubhouse All participants must wear a red dress, including the guys. Here is your chance to be a Betty (or Bobby) Boop.

RAW off to the Races Race For the Wishes 5K Saturday, March 7 Williams Square, Irving TX

SEND US your stories! Why keep pictures and stories to yourself - share them with others. Visit us today and start sending in what you want to share with the rest of the RAW members. The FOOTPRINT highlights the personal stories of our club and its members. The most common type of submission is a Race Report, though anything related to running and training is welcomed. We would love to hear what you have to say. Length of submission can range from a small “blurb” or paragraph to a full-length article limited to 750 words. Feel free to be creative. RAW members have written some hysterical parodies, emotional stories of triumph or defeat and inspirational stories of people they have met. Turn in your information or story at lgrawfootprint@verizon.net

January 2009 |

FOOTPRINT

Letter to the Club A perspective to the members from RAW President Thomas “T.O.” Okazaki

’m thankful for a lot of things in my life, especially those things that money can’t buy. Having good health is one of them. I work in a hospital and I deliver medication every day to the Intensive Care Unit. Seeing the many patients lying there in beds with all the I.V. lines and life support machines hooked on to them serves as a sobering reminder of how things can change in a blink of an eye. I’m thankful for the El Paso County Search and Rescue Team that saved my life near the top of Pikes Peak this year. That day will come eventually, but the good Lord decided it wasn’t my time to go yet. I’m thankful for the many good friendships I have made at this running club over the past several years. You can’t buy real friends. It takes work and commitment to build friendships. No one can do this for you. I encourage our members to stay a few minutes after their workout and visit with others in our club. Make a point to go out and introduce yourself to someone you don’t know, especially our new visitors. Attend some of our social events such as Saturday Night Live or special club parties. Get involved. I’m thankful I belong to a running club that has so many members willing to step forward and volunteer. The volunteers are the backbone of this club. Although many of our tenured members were traveling the weekend of the 2008 Double Trouble race, it was a joy to see so many of our newer members come out to help make the race such a resounding success.

FOOTPRINT | January 2009

I’m thankful we have so many talented and hard working members who are so passionate about RAW. This is YOUR club. You can make a difference. Take ownership and take advantage of this time that we have together right now. I’m thankful for my RAW friends and for having a meeting place. By participanting in the weekly group runs, I was not only able to lose weight, it also gave me another reason to enjoy the wonderful clubhouse that we have. As we enter into a brand new year, set your goals high. Our club is here to help you to achieve and make those dreams a reality. Thanks to the encouragement and support provided by this club, I was able to run 23 ultras and marathons this past year. We can help you get started to run that first 5K, to complete that first half marathon, to finish that first marathon and beyond. Have fun, make friends, come out and join us for a run. Most important of all, be thankful for what you have. Best Wishes,

.” Okazaki “ T.OThomas

News from the RRCA Road Runners Club of America By Kelly “K2” Richards

The RRCA’s Bridge to the Future 2009 Annual Convention Since 1958, the Road Runners Club of America has gathered in different cities around the country for the Annual RRCA National Convention. The Convention consists of the annual meeting of the membership, educational workshops, and the National Grassroots Running Awards Banquet. Each year hundreds of runners, club delegates, event directors, and corporate supporters attend the RRCA Convention. The RRCA invites members of RAW to attend the 51st annual convention dubbed the “Bridge to the Future.”

www.lukeslocker.com

Training Programs

2009

The 2009 Convention will be in San Francisco, California, March 26-29, 2009. Headline speakers include Frank Shorter, Dean Karnazes, and Bart Yasso. In conjunction with the convention, the Presidio 10K will host the 2009 RRCA Western Regional 10K Championship and the Presidio 10-mile race will be the RRCA California State Championship for that distance. The “Presidio 10” has been touted as one of

the most scenic courses in the U.S. It is one of the few races that has you run across both sides of the Golden Gate Bridge. In addition, the race course goes along the Golden Gate Promenade and through parts of the historic Presidio. For more information on the 2009 RRCA National Convention, go to http://www. rrcaconvention.org/ home.html

goes the beat on walk faster

dallas plano colleyville fort worth

run faster

5k PR

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- starting january 24, 2009

www.lukeslocker.com

January 2009 |

FOOTPRINT

Say Cheese! Holiday Party Pictures

(l-r) Tia Metzger & Susan Harris

Don’t miss out Hélène Walker & Joe Luccioni

Keep Your Membership Current We love having you as a LGRAW member and do not want you to miss a single thing because your membership has expired. It would be shame if you missed out on any of the running/walking or social activities, discounts at local DFW area running stores or a copy of the FOOTPRINT. Wouldn’t that be horrible? So, do not miss out, renewing your membership is simple with three easy options:

(l-r) Kelly Richards & Colleen Casey

1. Online at: http://www.active.com/event_detail.cfm?event_ id10038. 2. In person at the clubhouse. Just complete the membership form and pay by cash or check. $20 for individual or $30 for family. 3. Download a membership form from the website at www.runnersandwalkers.com/memberfm/memberfm.html and mail in along with a check to: LGRAW, PO Box 2982, Grapevine, TX 76099. Your membership renewal date is printed on your FOOTPRINT address label.

(l-r) Lynn Barnhart, Noreen Henry, Kevin Wessels & Mark Fanelli

FOOTPRINT | January 2009

Contact membership director, Kirsten Keats, with questions about your membership: KirstenK@Runnersandwalkers.com.

Chicago Marathon: Finding the Right Pace for the Marathon Bug By Kathryn Gleghorn

ho would have ever guessed that two classmates who ditched track workouts more than twenty-five years ago would agree to walk the Chicago Marathon together in the fall of 2008? Let me tell you, it was with some irony and humor that my friend Shawn-Laree (S-L) and I were able to reflect on how far we’ve come through the years to find ourselves at the starting line of the Chicago Marathon. S-L is an avid walker and I’ve been a runner for over 30 years. In 2006, while we were both out on the marathon course cheering on friends who were running their first marathon, S-L caught the marathon bug. Me, I’ve already had the darn bug, but it’s been in remission for a couple of years now. Over the next couple of months we talked about how we should walk the marathon in my friend’s new hometown. You know the saying that “things have a way of working out?” In May, I started getting this nagging pain in my left hip and I had to cut back on my physical activity to alleviate the pain. Running only aggravated the pain, but walking didn’t really affect the pain level. That is how I turned into a walker for the summer and put all running on hold until 2009. The Chicago Marathon has an official finish time of 6:30:59, which calculates to a 14:55 per mile pace. With the marathon about 6 weeks away, I started to get apprehensive that walking our 14:55 pace would not leave much room for water stops, shoe re-tying, potty breaks, etc. We decided that we should incorporate some light jogging into each mile so we could reach our time goal/cutoff time. My friend admited that as much as she hates running she had come to

the same conclusion. With her severe distaste of running she decided she would wait to do any running until the actual marathon day. I was a little leery of this strategy, but that’s what she wanted to do. On marathon morning, I stepped outside to check the temperature. At 6 a.m. it was a balmy 65 degrees. We arrived at our start corral and said good-bye to Bruce, my husband, who has lucked himself into a “free” marathon entry and into starting Corral D. FYI, the next time you need an entry to a sold out race, check www.craigslist.com. The gun goes off and we began our slow crawl towards the actual start line. S-L decided that we should jog for at least five minutes to get away from the crowd of runners. Seven minutes later, she decided we should start our walk. We had come up with a plan that every ten minutes or so we would jog for two minutes, but this quickly changed when she decided we should run until she decided we should stop. I was totally fine with this arrangement. Like the typical first-time marathoner, S-L became quite absorbed in the marathon experience. She couldn’t believe how good she felt. We clicked off the miles and were averaging about 12:30 minute per mile pace. If we kept this up, we would finish before the 6:30:59 cut off time and maybe even well under 6 hours! The realist that I am, I tell my friend that we are on a great pace to finish, but we are not even at the halfway point. Pacing sure can change the farther along the course you get. We reached the halfway point in 2:49:19. But, alas, our fortunes do change. Mile 15 is where we cut our jogging

down to 2 minutes for every mile. At Mile 17, S-L declared that her knees cannot take the running anymore. By Mile 22, S-L sounded like a real marathoner. She said, “I just want this thing to be over.” I assured her we were doing fine and we would surely finish before the cutoff time. I also let her know that around Mile 24 people would start going a little faster as they get psyched about having less than two miles to go. I was starting to see the sub- 6 hour marathon time slip away, so I picked up the pace just a tiny bit and got us back down to 14:30 per mile pace for the last couple of miles. We turned the corner and saw the finish line. I glanced down at my watch and let her know we would be very close to 6 hours. We were so close to the finish line and more people are started to run in, so S-L decideed she should pick up her walking pace, too. In true marathon form, S-L found a little something more and decided to jog across the finish line so we finished together. Our official time was 5:58:46. We are quite pleased with ourselves and happy that the marathon is complete. We meet up with Bruce. He was quite pleased with his first and only marathon time of 5:37:28. He covered the 26.2 miles by mixing in jogging with his walking, too. In my marathon recap, we averaged 12:55 per mile through the first half of the marathon, 14:27 per mile for the second half, for a net marathon pace of 13:41. Not too shabby for having jogged a total of 57 minutes of the marathon. Shawn-Laree is glad to have completed the marathon and is now considering doing a half marathon. She may even consider running the entire distance. I told you she was catching the marathon bug.

January 2009 |

FOOTPRINT

Cactus Rose 100 By Kevin Boudreaux

actus Rose 100 is run in Bandera, Texas. The race consists of four laps of a 25-mile loop throughout the park. The first 10 miles, when run clockwise, has about two major climbs, with the last 15 miles having what feels like 100 major climbs, but is actually about six. The loops are run in alternating direction. In other words, you run laps 1 and 3 clockwise, with 2 and 4 being counter-clockwise. One of the major reasons behind making this my first 100-miler was the fact that the race was unsupported. There are four aid stations with water and ice, but no nutrition. This requires that you supply your own nutrition and lay it out as you wish the night before. Having your own food at the aid stations is a huge benefit in regard to spending little time at the stations. The race started Saturday at 5 a.m. After laying out the drop bags after dinner on Friday night, it was early to bed, which was the back of the truck. During the night, my wife, Stacie, and I had conversations about race strategy and expectations. For every race, there are three goals: Plans A, B, and C. Plan A was to come in under 28 hours, B was 30 hours, and C was to finish. There was the inevitable discussion around dropping, which quickly led to the agreement that no matter what I said or did, Stacie was not to let me quit. The weather was pretty cool at 45°. As with every race I enter, when the gun goes off, I hang in the back and let everybody go. This is to allow me to run my own race and not try to catch the rabbits. Within the first mile you hit Lucky’s Peak, which is perhaps the steepest climb on the course; maybe not the longest, but the steepest. It was a hell of a way to start the day. The trail is very rocky, and very loose. While the climbs may not be like Colorado, the footing sucks bad enough to compensate. With a head lamp, it is important not to do anything stupid on the downhills and minimize injury potential. The first 25 miles went by pretty easily at about 5:30 hours. I was feeling really good at this point because the climbs were not as difficult as I remembered from another race at Bandera last year.

FOOTPRINT | January 2009

Lap 2 starts counter-clockwise, which means you have to go back over the tough climbing sections right away. At this point, turning around and hitting these climbs immediately was not a problem. It was fairly cool, and legs were still fresh. Coming into the main aid station at Mile 50, I felt great. Things were going well. I felt good physically and, most importantly, mentally. The second loop took 6:00 hours. Having never been past 50 miles before, this meant that every step from here on out was a distance personal record (PR). During the third loop, I was feeling really good and I picked up the pace. It never dawned on me that there were 50 miles left. Pushing a little too hard proved to be very stupid, and the consequences showed up at about mile 65, with 10 of the hardest miles of the loop left. I was now doing the hardest section in the dark. By about Mile 70, I had resigned myself to dropping out of the race when I got back to the main aid station at Mile 75. I was actually thinking of excuses to tell NTTR members, Fred Thompson and Lynn Ballard, and Stacie, who had committed to helping me get through this. As I rehearsed the speech, I felt pathetic and ashamed. Sounds harsh, but it was the worst I ever felt about myself for even having these thoughts. When I arrived at Mile 75, Stacie was in the tent, which was bad. My whole plan of dropping revolved around her being asleep since she was not going to pick me up until Mile 85. If she were asleep, I would not have to look her in the eyes and say “I quit.” That plan was screwed because little did I know, Lynn had told her that I would be mentally fried by 75, and I would need her to get me to 85. Once at 85, I would smell the barn and make it on my own. I looked at Stacie and said, “I can’t go back out there and hit those hills again. Hell, it’ll take me 10:00 hours to do the last loop!” If anyone knows Stacie, they know this did not go over well and we were going back out there! Having Stacie ready to go, and Fred and Lynn there for encouragement, gave me my second wind and Stacie and I were off quickly.

Kevin Boudreaux runs “alone,” but realizes several friends will get him to the finish line.

Stacie and I started Lap 4, which is counterclockwise. Immediately came Cairn’s climb, which is not terribly steep, it just feels really long when getting back out there. At this point, Stacie, who had not run in seven weeks due to injury, asked, “Are they all like this?” To which I replied, “No. They get much worse.” At 5 a.m., I lost all mental capacity. People had told me stories of hallucinating during a 100, which I dismissed quickly. I’m here to tell you it happens. Walking down a jeep road, I saw a bobcat facing away from us flick his tail and look back at us. Walking on revealed my “cat” was a large patch of grass in the middle of the jeep road. This is when I told Stacie she should lead. I came into the finish line to cheers from spectators and those who finished before me at 27:28 hours, thirty minutes faster than Plan A. The last loop took 9:00 hours. Crossing the finish line, I received that ever so coveted belt buckle. Obviously it is not the buckle, but what the buckle represents that means so much. Lynn and Fred were both there and were as happy for me as if they had run the race. While ultra running may appear to be an individual sport on the surface, I have learned it is anything but for non-elite runners such as me. Whether it is on the trail pacing and encouraging, volunteering at the aid stations, or helping around the house during peak training, we don’t finish ultramarathons by ourselves.

Top 10 Signs You Just Had a Redneck Run

Running By Steve Leeke

By a couple of RAW rednecks

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ou heard multiple gunshots while reading the safety Y advisory notice.

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January 2009 |

FOOTPRINT

Rockin’ ‘n’ Rollin’ in San Antonio By Thomas “T.O.” Okazaki

t was San Antonio’s finest day ever for hosting a marathon. One could not have asked for better weather on race morning to run in South Texas. The temperature was 39° F at the start, with low humidity and hardly any wind. I was in awe to witness the transformation of this small and little-regarded race turn into a giant extravaganza with a record-setting field of 30,000 runners! It was the largest marathon in Texas history. Packet pickup at the Alamodome was much more crowded than in the past, but I thought the race expo did a nice job getting everyone through quickly. I still think Houston does a better job, but they don’t have this many runners either. Each participant received a short sleeve cotton shirt and a nice backpack-style drop bag. The popular ChronoTrack Systems disposable timing chip was used. There were plenty of vendors, but, as noted by Kristine Hall, not as many freebies as the Houston Marathon race expo. Perhaps this will improve next year when more vendors see the tens of thousands of runners this event attracted.

RAW Nation invaded San Antonio for the inaugural Rock ‘n’ Roll Marathon in November. Over 21 club members attended the traditional RAW pre-race pasta dinner.

RAW had 21 members and guests show up at the Olive Garden restaurant for a traditional RAW pre-race pasta dinner. The service was fabulous. The restaurant did not take reservations on weekends, but with me showing up 45 minutes early ahead of the RAW group, they managed to seat us all on time. There was hardly any waiting, despite the huge crowd that was already there.

The aid stations were long, huge and well-stocked with fluids on tables that seemed to stretch on forever, especially when both the marathon and half marathon runners shared the same route. They handed out the largest cold water sponge I have ever seen at a race at an aid station somewhere after Mile 19. The Cytomax® Performance Drink they served upset some runners’ stomachs, but I did just fine with it.

Getting to the start was an adventure for some. The shuttle bus dropped us off about a quarter of a mile from the start and I’m still perplexed by that. Those arriving late at the AT&T Center found their buses running late when they were caught in the crush of traffic heading for the marathon start. I miss having the race start at The Alamo, but I understand the race director’s decision to use Lion’s Park. Logistically, it was a better choice to handle 30,000 runners.

There were over 50 bands and cheering squads along the course. Those really helped make the course less lonely compared to previous years, especially during the second half of the marathon. The last mile was fast and exhilarating with large crowds of spectators lining the railing at the Alamodome to greet the runners as they approached the last turn toward the finish.

Scores of UPS® trucks were utilized for drop bags. There were plenty of porta potties, the most I have seen since Disney World in Orlando. There were even some located near the starting corrals. To help runners keep warm while they waited for the start, a forest of heating lamps was set up where many crowded together. This definitely proved to be very popular in the early morning chill. The start was staggered, with each corral wave starting about 90 seconds apart which created much less congestion on the course during the early miles. I like the new course very much. It was mostly flat and fast. Perhaps a few too many turns for some of the faster runners during the first half, but none of the large hills, bridges or double loops that have marred this event in the past. The majority of the half marathon course remained in the city while the marathon course again stretched southeast out toward the countryside.

10 FOOTPRINT | January 2009

The Finish Line Celebration took place outdoors in Parking Lot C on the east side of the Alamodome. Runners were awarded the distinct, heavy Rock ‘n’ Roll finisher’s medal, a space blanket and scores of snacks and drinks. Giant signage towers directed runners to the drop bag pick up, free beer, aid stations, the family reunion zones, souvenir merchandise, return shuttle and a free rock band concert. You can tell that the Rock ‘n’ Roll series has a set, tried-andtrue formula for putting on a great race. This was very evident during the entire race weekend. For an inaugural marathon, I thought Elite Racing did a fabulous job. This was my first Rock ‘n’ Roll Marathon and I am very excited for the city of San Antonio and for the runners in the state of Texas. I see a very bright future for this marathon and only expect the demand for race entries to dramatically increase next year.

RAW in the Kitchen By Bridget Smith 2006 RRCA Southern Region Masters Female Runner of the Year Football playoffs and the Super Bowl bring two things to mind, BEER and Chicken Wings! I can’t make beer, so I will need to leave that to the RAW Brew Masters (although St. Bridget was known to turn bath water into beer for thirsty clerics). But here is a wonderful recipe that takes chicken wings to a new level. It comes straight from Upstate New York, where chicken wings were born! Thanks to Judy Smith, my mother-in-law, for the recipe. Gramma Judy’s Buffalo Chicken Wing Dip 2 12.5-ounce cans of chicken breast, drained 1 12-ounce bottle of Durkee® Hot Sauce or FRANK’S® RedHot® Original Hot Cayenne Pepper Sauce 8 ounces cream cheese, softened ½ bottle prepared blue cheese salad dressing 2 – 3 cups shredded cheddar cheese • Mix chicken and hot wing sauce, refrigerate 2 – 3 hours or overnight. • Spread chicken in bottom of 13x9 inch baking dish. • Using an electric mixer, beat together the cream cheese and blue cheese dressing. Spread over chicken mixture. • Sprinkle cheddar cheese over the top.

Don & Sara Strome at the finish of Mud Run DFW. They raised $822 for the Roy Williams Safety Net fund to help single mothers in DFW.

• Bake for 20 minutes until bubbly and the cheddar is melted and starting to brown. • Serve with tortilla chips for dipping* * This is a thick dip and works best with a heavier chip, such as TOSTITOS® Gold™.

RAW Data

Miles logged by members for 2008 By Kathryn Gleghorn

P.S. – The only points to worry about here are the ones you drew in the football pool. Go Buffalo!

Please send recipe ideas and comments to Bridget Smith at bridgets@runnersandwalkers.com.

Interested in running trails? Join us for a trail run on Wednesday and Friday mornings. The trail runs start from the clubhouse.

Wednesday 7 a.m. Trail Run Friday 7 a.m. Trail Run

Total Total Miles Runners Walkers Bikers Users*

January February March April May June July August September October November December

2,690 2,767 1,442 3,080 3,207 3,023 4,066 5,111 5,133 4,243 4,401 3,583

253 273 225 242 346 305 379 453 409 389 449 346

77 53 61 52 56 80 86 91 75 42 55 42

YTD Total 42,745

4,069

770

3 4 17 22 4 3 7 10 14 2 2 1

333 330 303 316 406 388 474 554 498 436 508 394

89 4,946

All data is based on the club log-in sheets. * Based on each time a user logged in at the club.

RAW Data Contest Winner Congratulations to Terry Marcott

• How many total participants logged in at the club for 2008?

Terry’s guess: 4,567 clubhouse users

• What’s the total number of miles logged in at the club for 2008?

Terry’s guess: 37,797 miles logged

January 2009 |

FOOTPRINT 11

RAW for Life

Fitness Careers, Health Issues and Training Tips for the 60+ Athlete By Pat Noell

We think that we slow down as we age, but just how much might a runner or walker expect his or her pace to slow? To determine this, take a look at the data collected on nearly 70,000 finishers from ten USA Track and Fieldcertified half marathons. The 10 half marathons, each held in conjunction with a full marathon, were selected for the variety of climates and terrains. The events ranged in size of number of finishers from 816 to 18,516 and were 60.2% female and 39.8% male runners and walkers.

The average pace of these finishers is pictured: Field 1-19

Female Male 11:12

9:17

20-24

10:05

8:53

25-29

10:08

8:57

30-34

10:28

9:04

35-39

10:31

9:00

40-44

11:00

9:15

45-49

11:45

9:32

50-54

12:58

10:16

55-59

12:49

9:58

60-64

13:45

11:11

65-69

14:36

11:25

70-99

14:33

12:48

Where are you on the chart to the right? Do you anticipate slowing up at the same rate as the average finisher in this study? What do you find interesting about these charts? Let us know: p.noell@yahoo.com. We’re already receiving comments from readers who saw this before being included in the FOOTPRINT — and we always appreciate feedback on any “RAW for Life” column.

12 FOOTPRINT | January 2009

Adding Color and Tears to the Palo Duro Trail Run By Marty Metzger

his was a special year for Palo Duro. Former Assistant Race Director, Bill Ross, promised Race Director, Red Spicer, who was on deathbed, that he would continue the race this year, no matter what. â&#x20AC;&#x153;Big Redâ&#x20AC;? passed away in August. All three events sold out for the first time ever, with a total of 400 runners, which was 70 more than last year. It all went off without missing a beat â&#x20AC;&#x201C; well, almost. At the pre-race dinner meeting, standing next to a life-size photo of Big Red, Bill Ross understandably got all choked up and had to turn it over to Redâ&#x20AC;&#x2122;s daughter for a few minutes while he recovered. The moment of silence at the start was also a very emotional moment, preceded and followed by the bagpipes. T-shirts and finisher caps had â&#x20AC;&#x153;In loving memory of Big Redâ&#x20AC;? and â&#x20AC;&#x153;Big Red â&#x20AC;&#x2DC;08,â&#x20AC;? respectively. Dos Locos Senoritas rest stop passed out small bells to â&#x20AC;&#x2DC;Ring for Red at the finish line.â&#x20AC;&#x2122; My wife, Tia, reminded us of the line from the movie Itâ&#x20AC;&#x2122;s a Wonderful Life, â&#x20AC;&#x153;Every time a bell rings, another angel gets his wings!â&#x20AC;? and I lost it. After the race, almost 30 of us from RAW and NTTR met for dinner at Wrongway Feldmanâ&#x20AC;&#x2122;s, which moved to a new location this year, and was thrilled to accommodate us by reserving a separate room!

(l-r) Did Kevin Boudreaux and Marty Metzger really stop to ask these â&#x20AC;&#x153;girlsâ&#x20AC;? for directions?

Next year will be the 25th Anniversary, so it is sure to be another special year.

and so, like the race itself, the Dos Locos Senoritas streaking tradition was repeated, despite many more runners being on the trail. After all, Red would have had it no other way.

& 4 * 5 3 & 7 % " & 3 & ) Oh yeah, the sign on the trail said, â&#x20AC;&#x153;Add some color to your cheeks, run naked!â&#x20AC;?

*G ZPV BSF SFBEJOH UIJT TP BSF ZPVS QPUFOUJBM DVTUPNFST 1-"$& :063 "% */ 5)& '00513*/5 'PS BEWFSUJTJOH JOGPSNBUJPO DPOUBDU UPOZG!SVOOFSTBOE XBMLFST DPN

5IF '00513*/5 JT B CJNPOUIMZ QVCMJDBUJPO BOE JT NBJMFE UP PWFS IPVTFIPMET BOE QMBDFE JO MPDBM SVOOJOH TUPSFT

January 2009 |

FOOTPRINT 13

RAW at the Races The 2008 DRC Half By Thomas “T.O.” Okazaki

The Dallas Running Club (DRC) Half at Norbuck Park in Dallas, Texas, is always a popular event for our club. Once again, RAW had a strong turnout for this year’s race. RAW set up a booth again on race morning with the help of Joe Luccioni, John Bush, Doug Noell, Robin Pearson and Jack Green. RAW membership

(l-r) Leana Sloan, Jeff Garber and Rick Hanson

brochures were passed out and many new runners were greeted by our hard working RAW volunteers. They also took care of our club members’ warm-up clothes and gym bags during the race, a perk greatly appreciated by our runners.

The race volunteers did a fine job parking the sea of cars arriving for the race on Flag Pole Hill. Race morning packet pickup was a snap with hardly any waiting. Runners looked up their bib numbers and were handed their race packet, shirts and timing chip all at the same time. There were plenty of brand new porta potties at the start/finish area. Some runners took advantage of the local cross-country course to the east to warm up. The weather was great at the start, sunny and cool, around 61° F, with lower humidity than the past several years. The temperatures warmed up later, but there were plenty of fluids provided at all of the aid stations, stocked with both water and sports drinks. The start was crowded for the first half mile on a narrow road. Runners brave enough to run along the side in the grass and dirt could make up time and pass a lot of runners. The course is mostly flat and fast except for some miles

(l-r) Heather Wallace, Tim Jacobs, Marybeth Crane and Stephen Buksh.

when it turns west into a hilly neighborhood section. As always, the DRC passed out their much-coveted long sleeve tech shirts and a dandy looking finisher’s medal. RAW’s David Ball designed the logo for the shirts and his impressive art work was also featured on the medal.

shouting encouragements with less than a mile to go. Jim Rubalcaba made a guest appearance along with the “Nads” from Team Eugene, Chad Goodnough and Brad Frazier. Kelly “K2” Richards ran a strong half after running a marathon the day before in Indiana and she was quite elated about it.

Runners received a breakfast burrito and pizza inside the food tent after the race. There was also a Starbucks® Tent, much to Cindy Lee’s delight. After the race, a crowd from our club hung around, visited and talked about the race.

Jeff Garber won 5th Overall Masters and Leana Sloan captured 3rd Overall Female Masters. Rick Hanson ran a blistering 1:18:30, 21st overall. Lee Rebodos nailed down 3rd in his age group with a time of 1:25:58.

Special thanks to all of our club members who came out to cheer our runners along, especially Rick Sanford for

The new chrono timing system, with its disposable timing chip, is going to be a huge success. Run On!™ used it to time the DRC Half this year. It eliminates a second line for picking up a timing chip and the need for volunteers to remove them at the finish line from the runners’ shoes. Race results were posted quickly at the race site and were up on the Run On!™ website by 2:30 p.m. the same day. Now, how impressive is that? Overall, the DRC and President, Libby Jones, put on a well-organized, first-rate event all the way. Their army of volunteers did a fabulous job putting on a race.

RAW had a strong turnout of volunteers, support members and runners at the 2008 DRC Half.

14 FOOTPRINT | January 2009

On Your Mark!

New Year, New Beginning By Mark Miller, 2005 RRCA Southern Region Runner of the Year

Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man. ~Benjamin Franklin

t was December 31, 1999. I was 21 years old and a senior in college. Y2K fears and the impending presidential election dominated the headlines (we didn’t yet know what a hanging chad was). On that day, I started a tradition that continues today. My college coach, Greg Lautenslager, invited teammates, friends, and family to his home for a party to bring in the Year 2000. The highlight of the party was the tradition he had begun 25 years earlier: running from one year to the next. So at 11:45 p.m., we set out on a 4-mile run to say good bye to the 1900s and hello to the 2000s. The run was punctuated by bad jokes, laughter, and ringing of random doorbells. After the run, the party lasted through the night and didn’t wind down until the next day’s college football bowl games had begun. I’ve continued this utterly ridiculous tradition each year, no matter if I was sick, on a date, alone, or at a party. Some years, friends have joined me. Other times, I’ve run alone. It really doesn’t matter. It is my way of marking the passing of time, the beginning of another new year, and remembering old friends and teammates. The annual run from one year to the next serves as both a link to the past and a hopeful expectation of what is to come. There is something special about New Year’s Day. It is a chance to assess the prior year and to set goals for the new one. There is a feeling of having a new start, a clean slate. The new year is a great time for evaluation, reflection, and goal setting. Although there is nothing mystical about January 1st, there is something symbolically significant about turning over the calendar. What better time to take stock of where we’ve been and where we want to go? Why not take advantage of the new year to take stock and decide what changes need to be made? Has your workout routine grown stale? Race results reached a plateau?

Maybe your career or relationships are in a rut. Embrace the spirit of the new year to make some needed changes. We often become so engaged in quotidian life that we fail to grasp how fast the years have passed. For me, it seems that each New Year’s run comes around faster than the previous one. Let this New Year’s Day remind you of how blessed you are to get to start a new year. We never know how many we’re going to get. Every new year is another one we weren’t promised. In the spirit of making resolutions, I am determined to take full advantage of the coming year and all the opportunities it may present. Why not make this the year you break out of the old routine to embrace a new challenge? Perhaps it’s time to finally begin a new training regime, pursue a personal record, or try a new race distance. Every year presents us with an opportunity to try something new, or just to improve at something old. So much has changed since that final night of the 1900s. I graduated from college, started a career, changed jobs (and changed again), ran countless races and multiple marathons, joined a pretty cool running club, and made wonderful lifelong friends. Since that time, Greg Lautenslager has moved to New Zealand, my old college teammates have moved, begun careers, and started families, and every year we get older and grow more distant from (and slower than) our old collegiate selves. Despite all that has changed, I know that when the new year strikes in New Zealand, Coach Lautenslager will be on his 35th run from one year to the next. Fourteen hours later, when the new year reaches Texas, I’ll begin my 10th. After all, some things shouldn’t change.

Did you know photos from many RAW races and social events can be found on the RAW website and are available for order? To see them, go to Runnersandwalkers.com and click on “gallery”

January 2009 |

FOOTPRINT 15

In Step With

Michael Bassano Michael Bassano with his wife Christine.

Are you a native Texan? No.

Do you prefer roads or trails? Either is fine, but where are the hills around here?

If not, where are you from and what brought you to Texas? I am from Queens, New York City and Garden City, Long Island. I came to Texas because my job was relocated.

What running gear would you never travel without? BODYGLIDE® and Dr. Scholl’s® Moleskin.

How long have you been running? Since 1985. How long have you been a RAW member? 15 months. Who was the first person you met at RAW or at first showed you the route or really “took you in”? Bridget Smith at the Run On!™ running shop. Then it was her husband, David. Why running? I can run any time, any place without too much equipment. Do you do anything special before or after running, or do you have any pre/post-race ritual? Nothing special before, but I always plan on post-race beer refreshments. Do you have a favorite place to run? I have several, including Falmouth, Massachusetts, the Washington, DC Tidal Basin, Redbank, New Jersey, which is the home of Dr. George Sheehan, and Mt. Penn near Reading, Pennsylvania. What has been your fondest running memory? Meeting my wife, Christine, at a race on Long Island and we’ve been running around ever since. Where is the most unique or unusual place you have ever run? Tromsø, Norway, where I ran the Midnight Sun Marathon and afterwards drank beer at the Mack Brewery, the northernmost brewery in the world! What do you consider your biggest running achievement? Running the New York City Marathon five times.

16 FOOTPRINT | January 2009

Do you GU, gel, Gatorade® or other? GU and Clif® bars. What has running taught you about yourself or what have you learned about life through running? Running has given me discipline and focus, and both have helped me get through chemotherapy several years ago. Do you have a spouse or significant other? Any children? Christine is my spouse. Mom (Irma) lives with us, and yeah, our dog, Dash, runs with us, too! Are you a professional runner or do you have another job? I run for the fun and health “benefits” and I relocated here because of my job. Besides running, what other fitness activities do you enjoy or do as cross-training? I’ve taken up swimming for the second time in my life and now I’m able to swim several laps in the pool. My boyhood dream was to be an Eagle Scout, but I wasn’t able to complete the Swimming and Lifesaving badges. Maybe now I can complete a mini-triathlon? What would the members be surprised to learn about you? I am a New York City Volunteer EMT-Training Officer, a Volunteer Police Rescue Officer, and, presently in Denton County, I am working on becoming a Volunteer Double Oaks Firefighter. How many nicknames do you have? Origins? I never had soooo many nicknames until I moved here (Thanks to Kelly “K2” Richards and Brad Liles). Here is one more to add to the list — “The Professor.” Anything else you would like to add? I am happy and very fortunate to find so many good friends in the RAW club. Also, many thanks to those of you who created and labored long hours on the 9/11 Flight Crew Memorial. You hold a special place in my heart.

The Komen Breast Cancer 3-Day Walk: Blisters Don’t Require Chemo By Kathryn Gleghorn

omen Breast Cancer 3-Day Walk...Wow! It definitely lived up to the hype. It was a personal challenge, awe inspiring and a great experience and I would definitely do this event again. Back in February, a high school friend of mine said she was going to walk the Tampa Bay Komen 3-Day walk in Florida with her daughter and I said that I’d like to tag along with her. As it turned out, life got in the way and it didn’t work out for us to walk the Tampa walk. Since I knew I’d be walking the Chicago Marathon in October, I thought “Why should I let all this walking training go to waste?” and decided to extend my walking into November so I could participate in the DFW area Komen 3-Day Walk. I figured if I had already given up my summer to training for the 26.2 miles that I would probably be in shape to walk the 3-Day walk, which consists of three days of 20-mile walks. Being the realist that I am, I decided to wait until the day after the Chicago Marathon to see how my legs felt to determine if I thought I was up for walking another 20 miles the day after completing a walking marathon. As it turned out, I decided I totally could walk the Komen 3-Day. When I returned home from Chicago I looked at the Komen website and found a team I could join in Southlake. I joined the Southlake Style team, which puts out a local lifestyle magazine. The walk was barely a month away and I had committed to raising a minimum of $2,200, which is required to participate, in addition to the $90 entry fee. So I joined the team, which consisted of three other members. I met the team captain, Nicole Tesoreio, for a 10-mile training walk. She and the other team members had been meeting throughout the summer and fall for their weekend walks. Thankfully, I had no trouble with my fundraising. I actually had a fundraising goal of $3,500 and surpassed my goal by $7! The 3-Day walk started with Opening Ceremonies at Southfork Ranch (yes, that Southfork Ranch from the TV drama, “Dallas”) on Friday morning at 7 a.m. It was a very touching start for our walk as there was a parade of flag bearers carrying flags which were printed with various titles for whom we would be walking, such as, “mother,” “friend,” “husband,” “daughter,” “wife.” Our walk consisted of a 21.7-mile walk on Friday, 20.7 miles on Saturday and an 18-mile walk on Sunday. The entire walk was staffed well by volunteers. There were numerous aid stations where you could refill your water bottle with Gatorade® or water and refuel with plentiful snacks such as string cheese, bananas, oranges, animal crackers, pretzels, peanut butter and jelly sandwiches, chips, cookies in addition to the candy and snacks provided by the enthusiastic and generous spectators along the route each day. The 3-Day walk is about the journey and sharing the experience with your fellow walkers. Nightly camping is encouraged and the Komen group provides tents, showers, nightly meals and entertainment, as well as breakfast on Days 2 and 3 of the walk.

Southlake Style Team: (l-r) Katie Shotts, Haylee Chitwood, Nicole Tesereio and Kathryn Gleghorn at the completion of the 3-Day Walk.

Along the way, I met many women and a couple of men who shared their own personal reasons for walking. With the statistics being that 1 in 8 women will be diagnosed with breast cancer, I know that breast cancer is always lurking nearby. My mother-inlaw is a recent breast cancer survivor, as is my running friend in Louisville, Kentucky, with whom I’ve logged many miles over the 2-year period that I lived there. As I’ve come to realize, walking is way easier on the body than running. As the 3-Day weekend approached, I had some concerns about how my body would feel getting up to walk 20 miles on three consecutive days. I am happy to say, once I drained a blister or two, the 18- to 21-mile walks were truly a piece of cake. There were signs along the route to remind us that, “Blisters Don’t Require Chemo.” Now that is some perspective for you. Some of the memorable moments of this event include the following: watching a man and his three children propose to a walker on Day 1. Each of the kids held a sign, “Will” “You” “Marry”...and the dad held the sign that read, “Me?” It was very touching to witness. I believe she said “Yes!” Along the route I also saw a few teams who pushed their teammate in a wheelchair. At the finish line on the final day, there were many cheers and tears. One team pushed their wheelchair to the finish line and their teammate got up to walk across the finish line hand in hand with her team. This one woman in particular looked to be about 7 months pregnant and was bald. Amazing. I am proud to have been part of the Komen 3-Day walk experience and I would recommend this walk to anyone who wants to give back to their community and help raise funds and awareness for breast cancer research. For more information, please go to http:// www.the3day.org.

January 2009 |

FOOTPRINT 17

19 Tips to Running Fitter and Faster! By Dr. Marybeth Crane

e may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get, the more I look to small improvements for my motivation. The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? The following checklist may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level. 1. Fuel right before runs – Have a low-fat meal or snack containing low-glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios® before my morning run. 2. Core strengthening – Try Pilates, yoga or core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injuryprone body is the result. 3. Cross-train – Even the world’s fastest female marathoner, Paula Radcliffe, does some of her sessions on a NordicTrack (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it! 4. Refine your running technique – Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduce injuries. 5. Aim to be a healthy weight – A BMI (body mass index) of 20-25 gives us a rough indicator. To calculate your BMI, divide your weight in kilograms by the square of your height in meters, i.e., kg / m 2. Running becomes more difficult when we gain weight. Conversely, becoming underweight may negatively affect performance and health. I admit that I actually gained weight and became faster!

6. Increase mileage gradually – The general rule is no more than a 10% increase in mileage each week. This decreases the injury risk and gives the body time to adapt to increased stress and improve. 7. Wear appropriate shoes – Wear shoes that are comfortable and functional for your foot type. Above all, learn to recognize when they are past their “use by” date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes! 8. Start runs hydrated – Make sure you’ve topped off your fluids and carry sports drink or gels on runs that are longer than 60-90 minutes. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids! 9. Run with a group – If you find it difficult to stay motivated, running with a group or a running peep can give you a consistent time and place for your running. 10. Get in the zone – Load your MP3 with music that uplifts you, buy running gear you feel comfortable in, or map out new run routes to stay inspired. Mix it up! 11. Find a massage therapist – Regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 4872 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem, tight areas before they become injuries. I love mine although I scream when she hits my sore spots! 12. Learn to run faster – Do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace, for example 20 minutes during your normal run. Other options are hill fartlek sessions (where you run an undulating loop, pushing hard on the uphills) and interval sessions (where you run a shorter distance hard, with a few minutes of jogging between, such as 5-6 x 1 mile or 6-8 x 800m).

13. Find a mentor or supporter – Choose someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk life and running. 14. Set goals with training and racing and follow a program – Like anything in life, we are more likely to be successful with a clear vision and tactics. 15. Eat right after runs – Consume a meal or snack containing 1-2 g of carbohydrate per kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure® or protein shake as soon as I stop sweating! Glycogen (the muscle’s main energy source for running) is replaced much faster in this period immediately post training. 16. Utilize and learn to love ice baths – Try ice baths or cool water soaks, especially after long or hard runs. The effect on recovery is amazing. 17. Race – There’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find a new gear to train at as well! 18. Learn to train easy – We are not invincible and do not become great by running hard every day. In fact, injury and chronic fatigue is the more likely outcome! Recovery runs and easy days are crucial to gain the benefits from our harder runs. Do a daily check – are you fatigued when you wake up? That’s a day to pull out your bike or run easier. 19. Enlist specialists – Get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists! We are unique individuals and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience and enjoy the process of becoming a better, stronger runner.

Dr. Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, visit www.myrundoc.com or email her at crane@faant.com

18 FOOTPRINT | January 2009

I Left my Mizunos in San Francisco By Jennifer Cooper I have never been much of a runner. Neither has my husband, Kevin, although he’s always been athletic. My idea of a valid reason to run was to get away from a rabid dog or a psychotic serial killer. Motivation – that’s the key and something I didn’t have for running as a sport. Another part of the exercise equation, time, motivated me to take a look at running for fitness instead of my beloved cycling, which takes more time and prep for each ride than a run requires. It was the summer and available time to cycle just wasn’t happening. We needed something else to focus on for our exercise, something we could do together. I was considering a sprint triathlon in the fall anyway, so why not running? How far should we run? We knew we would need a goal in order to stick with something that did not come naturally to us, so we looked for an event in a fun city and selected the US Half Marathon (www. ushalf.com) in San Francisco. With 16 weeks until the race, that sounded like an attainable option. We could run the half with a goal to finish it and celebrate my birthday in one long weekend. We are excellent multi-taskers, wouldn’t you agree? So, off we went towards our goal on November 2nd. We decided on a training

plan with some wiggle room in case of unexpected downtime. Kevin knew of the RAW running club and its weekend morning runs and suggested we give it a try one Saturday. We showed up on July 19th – the weekend of both Too Hot to Handle and El Scorcho! It was a small crowd that day at the clubhouse. Mike Bassano jogged with us until we understood the route and gave me some good pointers as I started down the ‘new runner’ road. I still think about what he said on most of my runs. “Fireman Ken” MacInnes made us feel welcome ‘out back’ underneath the large tree after our run and that was all it took. We joined RAW and looked forward to Saturday morning each week. Fast forward 16 weeks. The miles had been put in, the training complete, an injury sustained. Kevin messed up his knee pretty well about a week before the race, so I was going to be running the race solo without my best friend and steady pace man. I was still excited about my first half marathon and running over the Golden Gate bridge. This was going to be awesome! Rain was predicted for the weekend, but Sunday morning turned out to be perfect with clear skies, temperatures in the high 50s - low 60s, and lots of fun people.

After seeing me off at the start, Kevin headed over to the Golden Gate Bridge to snap a few pictures of me when I made it there. Around Mile 4½, it started to mist as we got close to the GG bridge and it was perfect timing to help me cool down as we were hitting a couple of the few hills on the course. Then we ran out-andback on the bridge which was a thrilling experience. The wind, the ocean, the magnitude of the engineering feat, and the excitement from the run made this my favorite part of the course. Kevin captured several pictures of me and then headed for the finish line for more photo ops. The course then ran along the Golden Gate Promenade by Crissy Field back to Fort Mason and the Aquatic Park. Kevin met me at Fort Mason and ran alongside me for part of the end of the race. It was fantastic to have my running bud by my side as I wrapped it up. Did I leave my heart in San Francisco? Nope – however, my Mizuno® running shoes sure loved it there and want to go back! It has been (mostly) fun training for this event and we’ve enjoyed getting to know everyone on Saturdays as we straggle into the clubhouse after our ‘long’ runs (they don’t seem so long compared to many of the other members’ runs!). We can’t wait to see what 2009 has in store for us.

Lake Grapevine Runners & Walkers

Bold in the Cold 5K & 15K Saturday, January 10 For more information or to register, log on to runnersandwalkers.com

January 2009 |

FOOTPRINT 19

Tall Tales from the Trail from the Eisenhower Marathon By Steve Grady Every April signals an important event for Marathon Maniacs, the Eisenhower Marathon in Abilene, Kansas. For more information on the Maniacs, please check out http://www.marathonmaniacs.com/. This marathon is a small marathon in Central Kansas and is known for its nice, small town charm as evidenced by the friendly people of Abilene, Kansas. Thomas “T.O.” Okazaki and I ran it in 2007 and found that packet pick up was quite a challenge. From the website instructions, packet pick up appeared to be at the Abilene Catholic Church. When we arrived at the church, I told T.O., “Let’s go inside. I bet this is where it is.” We went inside the church, but the nice people of the church took one look at my flattop haircut and seemed a bit disturbed. They instructed us to the Eisenhower

Museum for the packet pickup. Indeed, that was the correct spot for packet pick up. I decided to do the Eisenhower Marathon again in April 2008, but T.O. had other running plans. Thus, I made the trek to the metropolis of Abilene, Kansas, alone. Upon arriving, I was determined to do packet pick up correctly this year, so I headed straight to the Eisenhower Museum. It was 2:30 pm and there was a long line of people. I knew that this was the right place! I gave the person my name in great anticipation, but a man at the registration table said, “I do not find the name Steve Grady on our list.” I became a bit ticked and asked, “How can that be? I registered for this cottonpickin’ thing online and paid good money

RAW Travels

Hiking in Colorado

to travel up here from Texas.” The people at the registration told me to hold on and that they would ask the director if my name could be added to the list. I was a bit happier when the director added my name to the list. I then asked, “Now, this is the packet pickup for the Eisenhower Marathon, isn’t it?” The director replied, “No sir, this is the middle school spelling bee.” I got some funny looks from parents and their children! The only thing to do was to sneak out and ask for help. I found out that packet pick up began at 4 p.m. and it was only 2:30 pm. Moral of the story: “Always ask first. And if you forget to ask, be sure and study your spelling list.”

Get your RAW Running Cap

Now taking pre-orders for custom made, mesh, RAW running caps.

$10 each Available in either white with a black RAW logo or a black cap with a gold RAW logo.

(l-r) Kelly Richards, Brad Liles and Michele Putze atop Mount Elbert, the highest peak in the Rocky Mountains of North America at 14,440 feet.

20 FOOTPRINT | January 2009

Money is being collected for presale at the clubhouse or mail to: Thomas “T.O.” Okazaki P.O. Box 2982 Grapevine, TX 76099

How I Quit…and Finished My First Ultramarathon By Kevin Wessels

’m a quitter. Ouch, that hurts admitting that. Is this really what I want people to read about – how quitting is OK? Sounds like it sends a bad message. What will people think? Hopefully, I can explain. Running an ultramarathon (a race that is longer than the marathon distance of 26.2 miles) has been a goal of mine for a few years now. I love running the trails. After my first trail marathon in 2006, I figured I could run the extra five miles needed to complete a 50K (31 miles) with some more training. This spring, I decided 2008 was the year and set my sights on the Rockledge Rumble in early November, held on the other side of Lake Grapevine along the North Shore trails. I didn’t want to come up with my training plan by myself, so I purchased a marathon training book and picked the program I thought best fit me. Part of the reason I selected this particular program was because I felt it addressed my running weak points. On August 4th, I began my 14-week odyssey. Immediately, I noticed a couple of things. First, some of the midweek runs were tougher than I thought. It wasn’t the frequency of running that got me, but the midweek “long run” that was on my schedule. In order to set aside enough time, I had to get up pretty early on those mornings. Getting up to

run was not the problem, but I felt the effects later in the day at work and the rest of the week. It was still summer in Texas and I didn’t believe running outside after work was a viable alternative. I continued with the training program because the constant fatigue seemed to be a good sign I was pushing my body to the next level and that was what was missing from previous training plans. Second, my long runs on the trails took much longer than the equivalent mileage on the roads. What might take 1½ hours running with the club could easily exceed two hours on the trails. I felt this was okay because I was using a marathon plan to prepare for a 50K race. However, the extra time training did mean I was running “more” miles than the plan called for and going beyond the weekly totals. Everything culminated on Friday, September 12th. In order to avoid the violent storms originally predicted with Hurricane Ike, I took a day off from work and squeezed all my runs together during the week so my long run would be on Friday. What a disaster. What was supposed to be a 20-mile trail run was soon changed to a 17-miler on the roads when I awoke to unbelievably warm temperatures and high humidity. After the first 8½ mile loop, I considered making some adjustments

for the heat and tired legs. In the end, though, I continued as planned and slogged through the rest of the run. After collapsing into a chair back at the club, I was at a training low. The wheels were falling off and the train was seriously off the tracks. I drove home, feeling miserable, and exclaimed when I walked in the door, “I quit!” That’s right. At that moment, I quit running. I remember it vividly. I was serious and I kept my word. Now maybe I should fill you in on what I quit. I didn’t quit running, per se, but I did quit the way I was training for the race. After trying someone else’s training plan for several weeks, I “quit” ignoring my own needs and body signals. Being tired all the time was getting me nowhere. At the rate I was going, I might not have made it to the start line, either injured or too dejected to even sign up. After I “quit,” I decided to stop doing everything. I wiped the training slate clean. Then, I only added back training runs that worked for me. For some weeks, three midweek runs did not allow enough recovery before a weekend long run. My long runs sometimes took more than 4 hours, which were far longer than any marathon training plan called for. I could easily shave some

Kevin Wessels races up the stairs to running immortality. Others just call it the finish line.

running time during the week because it would be added to my long runs later in the week. Similarly, I could reduce the distance of some of the runs because I would make up the distance over the weekend. And there you have it. I “quit” doing what wasn’t working, reevaluated my training plan, recommitted myself to my training and to my goal, and – voilà! – I completed my first ultramarathon. No one knows you better than you. Obviously, heed the advice of experts, especially when aiming for high goals. But in the end, you have to obey the ultimate master, yourself. The race is the fun part at the end of a great journey, so give yourself the opportunity to run by surviving the training and getting to the starting line. “Quit”…if that’s what it takes to get you there.

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San Antonio Marathon: Getting There Was Not Supposed to be the Hard Part! By Amy Matasso

n October 9, 2005, after completing the Chicago Marathon, I told myself I was retired from marathon running. I figured with three marathons under my belt, I would always consider myself a marathoner without having to go through that torture again. That all changed when I was reacquainted with a college friend, Randa Foster. We were at lunch one day and she mentioned she was training for a marathon. After a couple of years, I had forgotten the pain that goes with the 26.2. Remembering only the good that comes with that accomplishment, I proceeded to invite myself to run and train with her. We ran the Austin Marathon and I remember asking Randa if she was going to run another one and, of course, she said yes. It wasn’t long before we decided to run the San Antonio Rock ‘n’ Roll Marathon with personal record (PR) goals and the possibility of qualifying for the Boston Marathon. We trained through the tough summer months and couldn’t believe that November 16th was actually here! All this hard work was about to pay off. Our trip to San Antonio started out with a long pit stop in Austin visiting friends, going to the marathon expo for packet pickup, and attending the RAW pre-race dinner at Olive Garden, which Thomas “T.O.” Okazaki did a wonderful job of organizing. I woke up on race day an hour before my alarm went off, went through my checklist in my head, and was confident everything was set for the big day. The race was supposed to start at 7:30 AM and was to be my Boston Qualifier (BQ), so I wanted to make sure everything was perfect. We left the hotel at 5:30 AM to catch the shuttle to the starting line and realized that we were behind about 200 people in line. A half hour later we were at

22 FOOTPRINT | January 2009

the same place in line! Where were all the shuttle busses? We were growing a little impatient so Randa had the idea to call a cab. The cab company said it would be at least thirty minutes and we decided that it would be cutting it too close. I left Randa in line while I ran to some nearby hotels to try and get a shuttle. I was 0 for 2 in getting hotel shuttles, but I did befriend two runners from Ft. Worth and together we plotted how to get to the race before the 7:30 start. Our next brilliant idea was to hitchhike. My new friends flagged down a minivan at a stop light where two girls with race numbers hopped out and asked us if we needed a ride. I think the four of us hopped in the back of the van before we even had a chance to say yes. The guys driving the van had a map, but kept making U-turns and yelling at each other in Spanish. Twenty minutes later we realized that “Do you need a ride?” seemed to be the only English they knew and, on top of that, we managed to make our fourth U-turn by the dreaded shuttle line! Luckily, one of our new Ft. Worth friends happened to know Spanish and was able to help our drivers get headed in the right direction. Finally, we turned onto Hackberry Street and saw signs of a marathon with the barricades and all. They dropped us off on the side of the road with 15 minutes to spare and our ride took off down the highway. We frantically ran up to the race officials who broke the news to us that we had arrived at the finish line and were three miles away from the start.

At this point, I was holding back tears thinking about the six months worth of hard work going down the drain. The race officials were kind enough to quickly arrange a charter bus to take us to the start. As we ran across the parking lot to get onto the bus, we realized why the bus stop outside our hotel had a line of 200 people that never moved. All of the busses were sitting idle in this parking lot! On the plus side, the charter bus we boarded had a clean bathroom that we used on the way to the race saving us from having to use the dreaded porta-potties. We made it to the starting line a little after 7:30, but thanks to chip timing that was quite all right. I jumped off the bus and ran to meet Jon Korte, who planned to pace me to qualify for Boston. I didn’t get to start with my corral, but we did get pretty close. I was just happy to be there and thankful that Jon would run his slowest marathon to help me run my fastest. My second trek to the finish line that morning was a good one because I qualified for Boston and the hard part was over. I met up with friends and family at the finish where we enjoyed our victory beers and cheered on the other runners. The end of our trip was as wonderful as the beginning. I woke up on Monday morning in our hotel room and couldn’t believe it was all over. Randa and I ate our cold leftovers for breakfast and washed them down with the last two victory beers that did not get consumed the night before.

2008 Anti Turkey Trot | Thanksgiving Day at Rockledge Park It should come as no surprise to anyone that the “Anti-Turkey-Trot” did not happen and no one showed up. Members donated several unwrapped toys for the Grapevine Police Santa Cops program.

DID YOU KNOW?

Be a Star…

By Robin Pearson

ne of the greatest moments in Olympic history is one you have most likely never heard of. The year was 1968. The place was Mexico City. The event took place late one night, in the main track and field stadium. Out of the cold darkness, John Stephen Akwari from Tanzania hobbled slowly and steadily. Pain filled every step. Blood ran down his bandaged leg. Over an hour earlier, the winner of the Olympic marathon had already been declared. All other runners had completed the 26.2 miles shortly thereafter. Only a few spectators remained in their seats. There was no cheering, no flag waving. Yet, the lone runner pressed on. As he neared the Olympic Stadium, word circulated that there was one runner still on the course. Other

Olympians and spectators quickly came back to the stadium to watch the scene unfold. The stadium lights flickered on again. Akwari entered the stadium and began to wearily pound out his final lap around the track. As Akwari neared the finish line, the small crowd that had gathered began to roar with appreciation. After crossing the white stripe, an exhausted Akwari nearly collapsed. After it was all over, a reporter asked Akwari why he had not retired from the race, as he had fallen so far back and had no chance of winning. Akwari seemed confused by the question, but finally answered. “My country did not send me 5,000 miles to Mexico City to start the race,” he said. “They sent me 5,000 miles to finish the race.”

and receive accolades from your fellow club members We are always looking for great people like you to be a water duty volunteer. Unsure of what to do? Ask another member to explain the process or to help. The sign-up calendar is located on the back door of the clubhouse. Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work as a tandem with someone, with one member putting the water out, and your partner taking care of the pick up or vice versa.

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Question of the Month RESPONSES TO THE NOVEMBER’S QUESTION: “What is your most memorable or hardest fall while running?”

t was Fall 2005. I was running with a group of people on the East Loop and I fell at the junction of the park and Dooley Street near the 4-mile mark. At the time, there were two cement slabs that were uneven, and of course, I had to trip on one slab. As I was sitting on the concrete slab that made me fall, I saw Rick Sanford bending toward me saying, “Breathe, breathe slowly,” and then he started breathing slowly too, while grabbing me by the wrists and pulling me to my feet. Back at the RAW clubhouse, “Fireman Ken” MacInnes looked at my bloody knee and said, “I’m off duty.” -- Hélène “LN” Walker

was running from my hotel in Kansas City in September 2003. While admiring a cute little house, I failed to notice the uneven street. I fell so hard my pride was never taken into consideration and I simply lay in the street moaning and hoping the owner of the house I was ogling would come out and help me. After several minutes, I concluded that help wasn’t on the way and I had better get out of the middle of the road. My clothes were dirty, I was bruised and my knees, hands, face and chest were bleeding. I cleaned myself up, thinking I had done a decent job until I walked into my hotel and the front desk clerk started shouting, “Oh my Gosh, what happened to you? Did someone mug you? I’m calling the police. Where were you attacked?” I literally had to shout louder than the clerk to get him to calm down to tell him that I wasn’t attacked. I just fell down and the only thing I needed was a few bandages, not the KCPD. …and, I have many more stories, just ask me! -- Kelly “K2” Richards

hen I was in 10th grade, I was on the varsity track team. At the time, our high school had a cinder track. As I got into the blocks for the 100 yard dash, I just knew I had to beat the guy next to me. After the gun went off, we were neck and neck the entire way. Finally, at the finish, I leaned to take the win. Unfortunately, I also lost my balance and took a nasty cinder bath. To this day, I still have the scars on my knees...with the cinders still in them.

y face plant at the 2008 Virginia Backyard Burn Trail Run was quite spectacular. I fell face first with less than a mile to go and bruised my left shoulder and bled from ten other places (really), including my cheek. My daughter, Sami, was there to help me up. Adrenalin kicked in and I was able to finish and even took second in my age group. Sami seems to think I have now earned my trail running badge of honor. -- Henry Galpin

n high school, I fell on a patch of ice and popped my left cheek on the sidewalk. This happened at the turnaround point of a 5 mile run of a morning track workout. Instead of running to the hospital, which was less than ½ mile away, I ran the 2½ miles back to school. By the time we got back to school, my mitten was soaked in blood. My coach thought my face was a lot worse than what it was and he dreaded calling my parents to let them know that they had to meet us at the hospital emergency room. I ended up getting 8 paper stitches on my cheek. I had to go through a week of Frankenstein / Scarface jokes, too. The stitches dissolved into my skin and the scar is really not noticeable until people comment about how unique the dimple in my left cheek is when I smile. They are always surprised that it is a running scar. -- Kathryn Gleghorn It was the winter of 1985 at K.I. Sawyer Air Force base around Marquette, Michigan. Let’s just say it was my introduction to “Black Ice.” Enough said. Ooouch!!!!! -- Byron Benoit

y hardest fall running was during the NYC Marathon in 2003. Heather Wallace and I had traveled up to New York for a girls’ weekend that included lots of shopping and the marathon. On the bridge crossing in Harlem, the carpet over the open grate work had been trampled into the grates and unfortunately, I caught my toe, hit my right knee and then did a very graceful forward roll, scraping my shoulder and then smashing my left knee. I walked for a few minutes, realized my kneecaps weren’t broken and managed to limp in to finish the race. As soon as I finished, a very large man scooped me up like a rag doll and put me in the medical tent. Turns out I was bleeding from both knees and the abrasion on my shoulder! I looked a mess, but was just a flesh wound (“Not dead yet!”). We managed to rally and have a great weekend in New York! A few bruises and Band-Aids® to show for the race!

hile I’ve had several nasty falls while running in running shoes, nothing compares to when I was running (or attempting to run) in snow skis December 1993, Peak 9, in Breckenridge, Colorado. Due to high wind velocity at the higher mountain elevations, a chair lift is not practical, so ski lodges build T-Bar Lifts. An upside down steel T suspended by cables tows you up a mountain slope while you hold onto the T with one hand and your ski poles in the other. The ski run was swept by high wind and thick snow. The skiers in front of me on the T let go of their T too soon; putting them right in my path. In turn, I let go of my T too soon to avoid colliding with them. That’s when I knew I had only 3 or 4 seconds before my ski partner behind me would be colliding with me, so I started ‘running in my skis’ like crazy to get out of the way. Too late. He saw me AFTER he let go of his T, and it skidded at me like a propeller off of a plane. The steel T pickaxed through my goggles plastering my forehead and flipping me completely over, landing on my knees with a faucet of red stuff running down my face. The lift operator stopped the lift and ran to my side and puked. I was put in one of those baskets and taken to the base ER where they knit my scalp back to my head with moderate success. Luckily the T missed my eye by 1/4˝. Mild concussion; moderate shock. Skied the next day to avoid a phobia.

-- Dr. Marybeth Crane

-- Dave Ball

-- Kevin Wessels

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RAW RACE RESULTS Please e-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com

From 5Ks to ULTRAS Sept. 20, Anastasia Beach, FL Endless Summer XC 10K Brad Liles: 49:49, 2nd AG Michelle Putze: 55:35, 1st AG

Oct. 4, Dallas, TX DRC-The Loop 15K

Rick Hanson: 55:12, 1st AG Mark Miller: 55:48, 2nd AG Lee Rebodos: 1:00:45, 1st AG Jessica Hanson: 1:11:51, 1st AG

DRC-The Loop 5K

Henry Galpin: 21:20, 1st AG

Oct. 4, St. George, UT St. George Marathon

Michelle Putze: 3:51:11, 3rd AG, BQ Doug Keeffe: 3:52:43 Mary Keeffe: 4:23:32 Letha Cruthirds: 4:34:07

Oct. 4, Grapevine,TX The Vineyard Run 5K

Craig Minyard: 17:10, MMW Hilary Franette: 20:30 Leana Sloan: 21:02, FMW Blaine Covington: 21:35, 1st AG, PR Bill Atwell: 22:35 Mike Ahern: 23:47, 2nd AG Mary Ann Calvio: 24:38 Tina Covington: 25:10 Maria Dauphinais: 27:37 Julie Sampson: 28:23 Elizabeth Lawrence: 28:26 Carol Ezell: 29:50 Tracey Atwell: 34:40 Jane Strawn: 37:34 Vicky Doyle: 40:35

Oct. 4, Ft. Worth, TX Trinity Bright Halloween 5K Kim Danahy: 27:43, 2nd AG

Oct. 4, Odessa, TX West Texas CrossRoads Marathon Steve Grady: 5:33:00

Oct. 5, Washington, D.C. Army 10-Miler Tim Womack: 1:39:35

Oct. 5, Dallas, TX Lost Dog 20K

Leana Sloan: 129:05, FMW Kristine Hinojos: 1:35:02, 2nd AG

Oct. 5, Lawton, OK Spirit of Survival Marathon

Thomas Okazaki: 3:54:08, 2nd AG

Oct. 11, Grand Prairie, TX The Pumpkin Run 10K

Craig Minyard; 35:28, MMW Leana Sloan: 43:41, FMW Reggie Hicks: 47:50, PR John Ball: 48:02, 1st AG Kim Danahy: 59:49, 3rd AG

The Pumpkin Run 5K

Thomas Okazaki: 20:06, 1st AG

Palo Duro 50K Trail Run

Oct. 25, Dallas, TX Walk, Wag, Run 5K

Laura Nelson: 5:55:19 Letha Cruthirds: 6:56:01, 1st AG Oct. 12, Chicago Marathon LaSalle Bank Chicago Marathon Debi Evans: 7:22:12, 2nd AG Palo Duro 20K Trail Run Chris Hinkel: 3:10:52, BQ Brad Liles: 1:46:15 Maria Hinkel: 4:15:15, PR Marty Metzger: 2:18:10 Rick Calero: 4:17:31 Gary Howsam: 2:42:03 Claudia Arias: 4:17:31 Courtney Noell: 2:47:23 Shannon Lucas: 4:39:21 David Dorband: 5:07:16, 1st M Tia Metzger: 2:52:55 Bruce Gleghorn: 5:37:28 Evelyn Luccioni: 2:57:10 Kathryn Gleghorn: 5:58:46 Joe Luccioni: 2:59:33 John Bush: 3:39:18 Oct. 18, Dallas, TX

Dallas Komen Race for the Cure 5K

Julie Burns: 21:09 Yolanda Hopping: 21:45, 2nd AG

Oct. 18, Grapevine, TX LGRAW Double Trouble 10K Mark Miller: 37:57, 1st AG Tim Oberholzer: 42:57 Ric Roberto: 48:19 Curt Burgess: 48:28 Bill Atwell: 48:58, 1st AG Kyle Kiefer: 52:59 Mike Ahearn: 57:21 Louise Lamothe: 59:21, 2nd AG Ross Darrow: 1:01:22 Veda Miner: 1:03:47 Laura Bierck: 1:04:21 Cyndi Amador: 1:06:34, 2nd AG Suzi Cope: 1:08:49, 2nd AG Crystal Grose: 1:09:13

LGRAW Double Trouble 5K

Mark Miller: 17:59, 1st AG, 2nd Overall Molly Tucker: 19:45, 1st AG Dan Banse: 21:27, 2nd AG Blaine Covington: 22:06 Bart Bybee: 22:31, 2nd AG Bill Atwell: 22:43 Dale Mauger: 22:47, 2nd AG Mike Ahearn: 23:09, 3rd AG Ric Roberto: 23:34 Tina Covington: 24:22, 1st AG Veda Miner: 24:59, 2nd AG Vern Lumbert: 26:32 Randa Foster: 27:01 Elizabeth Lawrence: 27:42 Ev Barnes: 27:45, 3rd AG Ross Darrow: 28:18 Laura Bierck: 29:53 Cyndi Amador: 29:54, 2nd AG Sue Adams: 32:29 Crystal Grose: 32:39 Michael Cope: 38:35 Curtis Adams: 41:33 Guy McCracken: 1:28:52

Reggie Hicks: 22:16, 2nd AG

Oct. 26, Carrollton, TX Carrollton Running Club 5K

Scott Eppelman: 18:59, 1st AG Spareribs Lamothe: 28:03, 2nd AG

Oct. 26, Falmouth, MA Dunkin Donut’s Cape Cod Marathon Alan Noell: 6:10:45

Oct. 26, Ft. Worth, TX FWRC Boogie Woogie Spooky 5K

Oct. 18, St. Helena, CA St. Helena Soroptimist Festival Harvest 5K

Blade Norman: 19:45, 2nd AG

Oct. 26, Washington, D.C. Marine Corps Marathon

Jeff Barnhart: 23:20 Jim Rubalcaba: 23:37 George Rivero: 27:09

Dan Cole: 3:46:20

Oct. 18, Valley Ranch, TX Valley Ranch Pumpkin Dash 5K Leana Sloan: 20:40, 2nd OFW

Oct. 19, Wakefield-Annadale, VA Backyard Burn Fall Series Race #1 Ten Mile Trail Run

Samantha Galpin: 1:15:12, 2nd AG, 3rd OFW

Oct. 26, Waco, TX Miracle Match Marathon

Thomas Okazaki: 3:56:38, 1st AG Steve Grady: 5:13:30 Kim Danahy: 5:15:30

Nov. 1, Indianapolis, IN St. Francis Hospital and Health Centers Indianapolis Monumental Marathon Kelly Richards: 3:46:56

Backyard Burn Fall Series Race #1 5 Mile Trail Run

Nov. 1, Dallas, TX The Undy Run 5K

Henry Galpin: 41:13, 2nd AG

Troy Pruett: 18:22, OMW Dave Aungst: 27:29

Oct. 19, San Francisco, CA Nike Women’s Marathon

Nov. 1-2, Bandera, TX Cactus Rose 100 Miler

Pam Neven: 4:22:06 Laura Hause: 4:27:15 Tammy Shadden: 5:30:45 Traci Rodney: 5:41:16, 1st M

Kevin Boudreaux: 27:30.00, 1st 100 Miler

Nike’s Women’s Half Marathon

Nov. 2, Dallas, TX DRC Half Marathon

Rick Hanson: 1:18:30 Jeff Garber: 1:20:54 Lee Rebodos: 1:25:58, 3rd AG Leana Sloan: 1:33:28, 3rd FMW Tim Jacobs: 1:35:04 Oct. 23, Ft. Worth, TX Friends of the River 3.4 Mile Run Thomas Okazaki: 1:35:27 David Ball: 1:35:54 Ken Hall: 18:26, MMW Brad Liles: 1:38:45 Kristine Hall: 29:37 Tim Oberholzer: 1:41:29 Tim Roche: 30:13 Julie Burns: 1:41:53 Ross Darrow: 38:36 Heather Wallace: 1:45:07 Kat Sparks: 1:47:56 Oct. 25, Brunswick, GA Brunswick Rockin’ Stewbilee 5K Marybeth Crane: 1:48:14 Ed Stoddard: 1:47:51 Disco Race & Hustle Doug Keeffe: 1:50:16 Susan Barnett: 25:00, 3rd AG Steve Buksh: 1:50:57 Oct. 25, Las Colinas, TX Dan Banse: 1:51:03 Four Seasons Cool October 5K Kelly Richards: 1:52:26 Thomas Okazaki: 20:42, 1st AG Oct. 18, Palo Duro Canyon, TX Vanessa Loggins: 1:52:14 Leana Sloan: 21:11, 2nd AG Palo Duro 50 Mile Trail Run Chad Goodnough: 1:53:20 Scott Eppelman: 7:35:47, 3rd Overall Four Seasons Cool October 10K Reggie Hicks: 1:53:19 Leana Sloan: 41:55, 2nd OFW Chris McConnell: 10:12:11 Brad Frazier: 1:55:40 Michelle Putze: 1:58:02 Jack Hase: 10:56:02 Kristine Hinojos: 44:45, 1st AG Shannon Lucas: 2:12:10 Lisa Noell: 3:34:51 Pat Noell: 4:37:03

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RAW RACE RESULTS continued

Nov. 2, New York City, NY ING New York City Marathon Jim Lukanich: 3:58:39 Laurie Lukanich: 3:58:39, BQ

Nov. 2, Raleigh, North Carolina Rex Healthcare City of Oaks Half Marathon

Richard Rummell: 2:03:40, 1st HM

Nov. 2, San Francisco, CA U.S. Half Marathon

Jennifer Cooper: 2:43:55,1st HM

Nov. 7-9, Dallas to Ft. Worth The Breast Cancer 3-Day 60 Mile Walk (Non-Timed Event) Kathryn Gleghorn: Finished

Nov. 8-9, Elk City, OK Mother Road 100 Miler Part 2

Alberto Battaglino, 29:12:19, 1st 100 miler

Nov. 8, The Colony, TX American Salute to Veterans 5K

Reggie Hicks: 22:16, 3rd AG

Curt Burgess: 1:34:38 Reba Becker: 1:48:54 Elizabeth Lawrence: 1:50:05 Laura Gist: 1:50:43 Gary Howsam: 1:53:01 Courtney Noell: 1:59:26 Lorraine Wessels: 1:56:36 Al Angell: 1:56:35 Cindy Lee: 2:01:21 Alan Engisch: 2:17:05 Debbie Carpenter: 2:41:05

Nov. 8, Ft. Worth, TX The Speedway Run 5K

Blaine Covington: 21:41, 2nd AG Kristine Hinojos: 22:01, FMW Dale Mauger: 24:09, 1st AG Tina Covington: 25:26, 3rd AG Carol Ezell: 28:42

Nov. 9, Ft. Worth, TX Ft. Worth Marathon

Thomas Okazaki: 4:07:51, 2nd AG Kim Danahy: 5:13:08, 2nd AG

Ft. Worth Half Marathon

Bridget Smith: 2:01:42, 3rd AG

Nov. 9, Rockwall, TX 2008 USATF Southwestern Association Junior Olympics Cross Country Championships Midget Girls 3K Molly Tucker: 11:43, 1st Place

Nov. 15, Arlington, TX Joey Cushman Law Enforcement Torch 5K

Nov. 8, Coppell, TX Run for Hope 5K

Blade Norman: 19:31, 1st AG Tim Yatko: 19:46, 1st AG Elizabeth Rudy: 21:24, FMW

Nov. 8, Ft. Worth, TX Miller Lite Mud Run Solo:

Nov. 15, Ft. Worth, TX Longhorn Council Boy Scout Camporee 5K

Leana Sloan: 20:50, 2nd Overall

Cevin Wyatt: Finished Laura Arbani: Finished

Miller Lite Mud Run 2 Person Team:

David Ball: 19:30, 3rd OMW, PR

Nov. 15, McKinney, TX The Ultra Centric 6 Hour Run

The RAW EGGs: 1:20:52 Brad Liles & Michelle Putze The RAW EGGs Beaters: 1:30:34 Rick Sanford & Kelly Richards The Strominators: 1:57:38 Don Strome & Sara Strome

Jim Baudhuin: (29.32 miles), OW Adrienne Stipe: (27.30 miles), FMW Steve Grady: (25.27 miles), MMW

Nov. 8, Flower Mound, TX Rockledge Rumble 50K

Big D 5K

Scott Eppelman: 4:34:10, OW Tim Oberholzer: 5:33:32, 1st 50K Doug Ryan: 5:57:50 Thomas Okazaki: 6:14:06 Chris McConnell: 6:15:17 Kevin Wessels: 6:43:38, 1st 50K Doug Keeffe: 6:43:40 Debi Evans: 7:43:38

Rockledge Rumble 30K Marty Metzger: 3:56:28 Susan Barnett: 4:24:18 Kat Sparks: 4:46:11

Rockledge Rumble 15K Chris Hillen: 1:18:35 David Moyer 1:19:42 Linda Hillen: 1:23:20

Nov. 16, Dallas, TX Big D 30K

Julie Burns: 2:29:45, 1st AG Reggie Hicks: 21:57, 1st AG

Nov. 16, San Antonio, TX Rock ‘n’ Roll San Antonio Marathon

Ken Hall: 2:52:07 Troy Pruett: 2:59:40 Randy Bobe: 3:16:03, PR Richard Evans: 3:31:10 Amy Matasso: 3:35:31, PR, BQ Jon Korte: 3:35:31 David Moyer: 3:41:50 Jodie Reese: 3:42:26 Thomas Okazaki: 3:53:43 Randy Powers: 4:07:36 Neil Sobol: 4:24:32 Kristine Hall: 4:27:06 Mike Toce: 4:27:18

26 FOOTPRINT | January 2009

Tim Roche: 4:30:43 Steve Leeke: 4:45, 1st M Randa Foster: 4:47:43 Terry Toce: 4:49:44 Veda Minor: 5:16:02 Ross Darrow: 5:42:23

Rock ‘n’ Roll San Antonio Half Marathon Michelle Putze: 1:48:12, PR Brad Liles: 1:48:12 Curt Burgess: 1:54:06 Diane Hernandez: 2:14:21 Laura Bierck: 2:19:25 Cyndi Amador: 2:20:24 John Ruiz: 2:41:31 Becky Sobol: 2:48:37 Jessica Reese: 2:55:49 Maggie McClure: 3:36:43 Shannon Lucas: 3:36:43

Nov. 16, Tulsa, OK Tulsa Route 66 Marathon

Nov. 29, Arlington, TX Arlington Park Trail Mile Blade Norman: 5:39, MMW

Nov. 29, Pantego, TX Pantego Candy Train & Tree Lighting 5K

John Ball: 21:23, MMW Kim Danahy: 26:32, 1st AG

Nov. 30, Seattle, WA Amica Insurance Seattle Half Marathon Jessica Montz: 2:16:02

Duathlons & Triathlons Oct. 5, Austin, TX

Longhorn Half Ironman

(1.2 mi swim/56 mi bike/13.1 mi run) Kevin Snyder: 6:42:21

Oct. 26, Keller, TX Monster Triathlon

Vanessa Loggins: 1:53:34, 3rd AG

(300 meter swim/12 mile bike/3.1 mile run) Scott Decker: 1:02:13, 1st AG Brad Pearson: 1:12:15, 3rd AG Lee Rebodos: 1:07:02 Linda Hillen: 1:09:58, 3rd AG Jeff Barnhart: 1:13:26 Robin Pearson: 1:16:53, 2nd AG Marybeth Crane: 1:20:16, 3rd AG Matthew Barnhart: 1:17:26, 1st AG Rob Crane: 1:34:14

Nov. 23, Philadephia, PA Philadelphia Half Marathon

Nov. 1, Panama City Beach, FL Ironman Florida

Kristine Hinojos: 3:36:05, 2nd AG, PR, BQ

Nov. 23, Carrollton, TX Carrollton Runners Club 5K

Spareribs Lamothe: 26:45, 1st AG Louise Lamothe: 28:22, FMW

Nov. 23, Ft. Worth, TX FWRC Mote in Motion Half Marathon

Dale Mauger: 1:51:45

Nov. 27, Dallas, TX Dallas YMCA Turkey Trot 8 Miler

Lee Rebodos: 50:42 Brad McClew: 54:09 Thomas Okazaki: 55:17, PR Colleen Baranowski: 55:36 Scott Decker: 55:47 Dan Banse: 1:03:05 Robin Pearson: 1:03:23 Dean Baranowski: 1:04:37 Neil Sobol: 1:07:37 Mike Ahearn: 1:08:56 Carole Dillard: 1:12:07 Chris Hillen: 1:14:15 Linda Hillen: 1:14:15 Louise Lamothe: 1:15:08 Spareribs Lamothe: 1:16:22 Michelle McClew: 1:20:05 Richard Maas: 1:20:33

Dallas YMCA Turkey Trot 5K (Non-Timed Event) Mary Ann Calvio: Finished

Nov. 27, Ft. Worth, TX Ft. Worth Turkey Trot 10K Jeff Garber: 36:32, MMW Cliff Burns: 40:30 David Shuster: 41:48 Kim Danahy: 57:41

Nov. 27, Memphis, TN Memphis Turkey Trot 4-Miler Letha Cruthirds: 33:47, 1st AG

(2.4 mi swim/112 mi bike/26.2 mi run) Mary Lessor: 10:43:54 Byron Benoit: 11:26:13

Nov. 9, Ft. Worth, TX Bronda’s Run/Bike Duathlon

(2 mile run/15 mile bike/2 mile run) Karen Robertson: 1:17:29, 1st AG Noel Widdowson: 1:19:50 Julie Burns: 1:23:20, 2nd AG Robin Pearson: 1:25:46 Linda Hillen: 1:27:28 Janet Dixon: 1:57:23, 1st Duathlon

LEGEND

Veda Miner: 1:58:24 Mike Toce: 1:59:22 Neil Sobol: 2:02:05 Terry Toce: 2:14:04 Mary Keeffe: 2:14:56 Todd Overton: 2:15:32 Laura Bierck: 2:16:13 Louise Lamothe: 2:16:54 Cindy Lee: 2:31:28

1st HM-Personal Record 1st M-1st Marathon PR-Personal Record AG-Age Group BQ-Boston Qualified OW-Overall Winner OFW-Overall Female Winner OMW-Overall Male Winner MMW-Male Masters Winner FMW-Female Masters Winner MGMW- Male Grand Masters Winner FGMW- Female Grand Masters Winner E-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com

Lake grapevine Runners & Walkers Club

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I know that participating and volunteering to work in club events can be potentially hazardous. I assume all risks associated with running, walking, and volunteering to work in club events. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Lake Grapevine Runners and Walkers, Inc., Road Runners Club of America, and all sponsors, their representatives and successors from all claims of liabilities of any kind arising out of my participation in club activities. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other records for any legitimate purpose.

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Signature _________________________________ Date___/___/___ Mail completed application and payment to LGRAW, P.O. Box 2982, Grapevine, TX 76099 or drop in the mailbox at the LGRAW Clubhouse.

Keep your membership current

RAW now offers online renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038 You can still renew at the clubhouse or through the mail. Simply fill out this membership application and drop it off or send it in.

Welcome to all of our New Members

Planning a trip and need a running route?

New Members Carla Almeida Alberto Battaglino Jim Berk Cliff Burns Brenda Davis

Carole Dillard Jessica Kitonga Steve Leeke Eddie Leyton Rosa Fabiola Morton

Mike Reyher Lisa Skier Brooke Taylor

Membership Renewals Laura Arbini Stephen Buksh Danny Cole Tony Flesch Ben Friedman Rhonda L. Houston Mitch Kent Roy E. Lange Laurie & Jim Lukanich

Ken & Sabine MacInnes Terry Marcott Dale Mauger Craig & Jeannie Minyard Don Porter Mindi Rice Ricardo Roberto & Cynthia Becker Duncan Stewart

Lake Grapevine Runners & Walkers

Membership

Brad Troutman Jill & Marvin Smith Don & Julia Strome Kevin & Lorraine Wessels Noel Widdowson & Lauren Wallach Cevin Wyatt

update

Map out and measure a route from the largest database of running routes in the country. Log on to www.usatf.org/routes to map out a route anywhere in the USA.

January 2009 |

FOOTPRINT 27

Lake Grapevine Runners & Walkers P.O. Box 2982 Grapevine, TX 76099

PRSRT STD A U.S. Postage PAID Grapevine, TX Permit No. 243

Share with a visitor or new member After reading this issue, drop it off at the clubhouse for visitors to get to know us.

Ask Spareribs Dear Spareribs: Some of my running buddies want me to be on their marathon relay team at White Rock this year. I’ve never done a marathon relay before. What should I do to prepare for it? -Brad L. in Grapevine Dear Brad: Simple. Get ready to be hated by every veteran marathon runner in Dallas. I mean, if it weren’t for the relay runners, who can we make obscene gestures to? I’ve never been able to figure out why it is that with a general understanding of the Golden Rule and so many people trying to live up to it, there still exists a minority of people in the world who go out of their way to make a nuisance of themselves. Why else would anyone take up the bagpipes? Why do people talk loudly into a cellphone at the airport? Why do they put their

BlackBerry® next to their plate at lunch and stare at it rather than talk with their friends? And now these same people have discovered the marathon relay. Granted, they do wear their number on their back, like a rookie racer or a prisoner of war. But that’s no help when you are painfully holding pace at 22 miles of the marathon and one of them goes roaring by you saying into his phone, “Hey, guess what I’m doing now? Running a marathon!” So Brad, do you really want to live the rest of your life known as “only a relayer”? Or do you want to be a real runner and do the full race? It’s up to you. Oh, and by the way, make sure to tell the others on your team to load up on all the post-race food so there won’t be any left for the rest of us when we stumble in. Good luck. -Spareribs

Dear Spareribs: I met my girlfriend when we both took up running at the same time, but she is now way faster than I am, and I think she is losing interest in me because she always wants to run with others. She said to me this week, “I know you work hard at your running, bless your heart, but you just don’t have a lot of speed, and I need to go faster.” What do you think? -Phil in Park Cities Dear Phil: I think the real problem is your inability to speak Texan. When Texans bless your heart, they are not offering you a real blessing; they’re telling you you’re pond scum. You have to learn to read between the lines. Here are some examples: “I see your boyfriend has gotten himself a new haircut. Bless his heart, it makes him look so much younger.” Translation: “He’s homelier than a bar of homemade soap and the haircut won’t do him any good.”

school. Bless his heart, I know he is doing the best he can.” Translation: “Your kid better study hard because he’s dumber than a hoe handle.” So if I were you, Phil, I would start looking for a new girlfriend, as it seems this one has already moved on. But you shouldn’t have too much trouble finding a new one. You seem like a kind and intelligent young man, bless your heart. -Spareribs

Dear Spareribs: Can you help me with an injury question? I have had a nagging pain in my left calf for over a year. I have tried ice, stretching, massage, ART, rest, everything. Nothing seems to work. Any ideas? -Jack in Trophy Club Dear Jack: I would definitely suggest open heart surgery. It did wonders for my injuries. Stay in touch and let me know how it goes. Good luck! -Spareribs

“I think it’s wonderful the way your son studies so hard in

The opinions and recommendations expressed by Spareribs in the “Ask Spareribs” column are solely his own and do not necessarily reflect the views of LGRAW members. Give credence to his ideas at your own risk.

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com