January 2010

FOOTPRINT Lake Grapevine Runners & Walkers

January - February 2010

www.runnersandwalkers.com

Holiday Party Highlights!

T

he weather outside was frightful, but the RAW crowd inside was delightful. For starters, the RAW Holiday Party had valet parking to save members time from having to search for limited parking. This was a brilliant way to get people into the party sooner. Then, once inside, not only was there incredible food and traditional holiday treats, but also a live band. Co-host, Chris Lundberg belted out the tunes with his band, Twenty Years Late. RAW members even got a chance to “jump on stage� and play along.

Special congratulations to Brad Liles and Michelle Putze.

Brad picked a perfect evening to propose and, of course, Michelle said yes! Special thanks to our hosts, Chris and Suann Lundberg and our RAW Social Coordinators, Bridget Smith and Cindy Lee. An extra special RAW shout out to Bridget's son, Cullen, who keep the food tables well stocked.

Below are a few photos to highlight the night. Check the RAWgallery on our website for more great photos.

(l-r) Linda and Rick Fogle pose with Mary Singer.

(l-r) RAW Social Coordinator, Bridget Smith, and Hostess Suann Lundsberg.

(l-r) Debi Cox, Staci Rivero and Jeff Barnhart.

Mary Ann Calvio (r) welcomes new member, Laura, who joined the club that morning.

(l-r) Mary Keeffe, Robin Pearson and Mark Miller.

(r) Host Chris Lundsberg rocked the house with his 80s cover band.

(l-r) Sharon and Steve Rush enjoying their first Holiday Party as a married couple.

(l-r) Kelly Rhoten, Anne Woods, Susan Barnett and Nick Kannady.

(l-r) Michelle Putze and Brad Liles are all smiles after Brad's proposal.

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees PResident | Ray Harris RayH@RunnersAndWalkers.com ViCe PResident | Bridget Smith BridgetS@RunnersAndWalkers.com seCRetARy | Doug Noell DougN@RunnersAndWalkers.com tReAsuReR | Brad Liles BradL@RunnersAndWalkers.com diReCtoRs Susan Barnett SusanB@RunnersAndWalkers.com Mike Bassano Jersey@RunnersAndWalkers.com Scott Decker ScottD@RunnersAndWalkers.com Tony Flesch TonyF@RunnersAndWalkers.com Emily Johnston EmilyJ@RunnersAndWalkers.com Cindy Lee CindyL@RunnersAndWalkers.com Terry Marcott TerrryM@RunnersAndWalkers.com

FootPRint editoR-in-ChieF | Kevin Wessels editoRiAl CooRdinAtoR | Tony Flesch AssoCiAte editoRs Susan Barnett Kathryn Gleghorn CReAtiVe diReCtoR | Lorraine Wessels design & PRoduCtion | Reneé McConnell

Membership data Emily Johnston MembershipData@RunnersAndWalkers.com

FootPRint submissions Send articles to lgrawfootprint@verizon.net Footnotes to KathrynG@RunnersAndWalkers.com

MEMBER

Race results to tokaz007@hotmail.com

2 FOOTPRINT | January - February 2010

FOOTNOTes•FOOTNOTes•FOOTNOTes•FOOTNOTes

lake grapevine Runners & Walkers Club

Congr atulations • To all the RAW members who participated in fall and winter events locally and around the country. We had many new PR (personal record) times and distances. Check the race results for further details.

• To RAW Members Tony Flesch, Ros Dalrymple, Alma Darensburg, “Spareribs” LaMothe and Ricardo Roberto on their November 2009 cover story and photo feature in Youth Sports Today.

• To Nicole Luccioni on earning black belt status in Karate.

• To Brad Liles and Michelle Putze on their engagement.

CondolenCes • To Ray and Noreen Henry on the recent passing of Noreen’s mother.

• To Marty and Tia Metzger on the recent passing of Tia’s sister.

• To Jack and Gretchen Green on the recent passing of Gretchen’s father.

• To the Hound Dog Hustle on being featured in Eukanuba's Naturally Wild Furry Friends 2010 Race Calendar, see January 2010 Runner's World, page 28. thoughts and Pr ayers • To Hannah Hale for her full recovery from a serious illness and surgery.

• To Diane Hernandez as she continues her battle against leukemia. sPeedy reCovery • To Karen Robertson (back and hip) and Terry Marcott (calf). thank you • To Chris and Suann Lundsberg for graciously hosting the Holiday Party.

• To Mike and Christine Bassano for the clubhouse clean-up.

• To Bridget Smith and Cindy Lee for their fabulous New Year’s Day 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 left something at the clubhouse, please check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

Change oF address • To change of Address, please notify Emily Johnston at MembershipData@RunnersAndWalkers.com announCements Deadline for the next FOOTPRINT is February 1st.

Send your articles to lgrawfootprint @verizon.net.

Send your Footnotes to KathrynG@RunnersAndWalkers.com.

RAW Around Town Social Calendar & Events Check the RAWforum for information on all club events: www.runnersandwalkers.com

Now on 2 nd M o nd a y

RAW Walk/Runs

Board Meetings

Starting from the clubhouse

2nd Monday of the month, 7:00 p.m. at the clubhouse

Walk/Run every saturday & sunday 8 a.m. (standard time) 7 a.m. (daylight savings time)

Trail Runs Trail Run every Wednesday & Friday 7 a.m. (year round)

January 11 February 8 March 8 April 12 All members are welcome to attend.

Starting from the clubhouse

RAW's Bold in the Cold

Trackies

RAW's Bold in the Cold

Trackies every Tuesday 5 p.m.

Grapevine Middle School

Saturday, January 23, 8:00 a.m.

5K and 15K run at the clubhouse

Valentine's Fun Run & Breakfast

Hillbillies

Valentine's Fun Run & Breakfast

Hillbillies meet Thursday nights 5:15 p.m.

Valentine's Day, Sunday, February 14 8 a.m. at the clubhouse

Parr Park in Grapevine

Hound Dog Hustle BRAw Cycling BRAw Cycling

Monday, March 15, 6:30 p.m.

Parking lot 1/2 mile east of the clubhouse, by the new restrooms at the north end of Trawick Trail near Mesquite Bend

Hound Dog Hustle

Saturday, April 24, 8 a.m 1-mile fun run/walk with dogs and 5K race at Trawick Pavillion in Oak Grove Park, Grapevine

sNL Dinners saturday Night Live Dinners

1st Saturday of every month January 2, 5 p.m.– Saltgrass Steak House, Grapevine February 6, 5 p.m.– Esparzas, Grapevine March 6, 5 p.m.– Feedstore BBQ, Southlake

To see what’s happening, log on to www.runnersandwalkers.com

January - February 2010 |

FOOTPRINT 3

LAKE GRAPEVINE RUNNERSANDWALKERS

President’s Message A perspective to the members from RAW President Ray Harris Ray Harris

G

ood-bye 2009. Hello 2010.

It’s incredible how quickly last year passed. They say “time flies when you’re having fun,” so it must have been a great year.

And for LGRAW, it was.

All of our public races were huge successes thanks to the efforts of the Race Directors and an unbelievable group of volunteers. And our club races may have been even better culminating with the one that never happens on Thanksgiving morning in which no one shows up. Somehow despite that, a ton of toys were collected for the Grapevine Police “Santa Cops” program. Maybe there really is a Santa Claus.

There are way too many people to thank for the awesome year we had in 2009 and if I tried, I’m sure I would overlook someone.

So in the spirit of making sure that doesn’t happen and to ensure that this edition of the FOOTPRINT isn’t a record 50 pages, everyone that worked toward the success of the club this past year, please take a bow and give yourself a pat on the back. It was only through you that we accomplished all that we did.

There are special thanks to be given, however, to Suann

4 FOOTPRINT | January - February 2010

and Christian Lundsberg for opening their home to the club for what was an outstanding and memorable Christmas party.

Thank you very much.

Looking ahead, 2010 should be as good, if not better than 2009 (hard to do; the bar has been raised). In late November, the Board took a huge step by ordering the IPICO Chip Timing System for use at our races. The club is especially grateful to Bruce Gleghorn for designating LGRAW as his non-profit of choice, to receive funds through his employer's Political Action Committee. This grant made the decision to purchase the system a great deal easier. If all goes as planned, we’re wasting no time in putting the system to use. Our 12th Annual Bold in the Cold scheduled for January 23 will be the initial “official” use of the system. There were a couple of trial runs in late December and early January. This is another step in the evolution of our races. The outstanding finish line and results crews that were assembled in the past made our races successful, but now those people can relax a little on race mornings. This system will be the cornerstone of the races later this year, such as Hound Dog Hustle in April and Double Trouble in October.

The other change coming in January, although not quite as significant, is the schedule for the monthly Board Meetings. In order to attempt to accommodate the schedules of more of the board members, LGRAW Board meetings will be the second Monday of each month starting at 7:00 pm at the clubhouse.

So the next meeting is January 11th. We really encourage all members to attend and participate in the process. The Board doesn’t have a corner on the market of good ideas. And we promise not to assign you anything if you show up unless, of course, you raise your hand and volunteer.

I’m looking forward to a terrific year for RAW and all of its members. Get out to the clubhouse often this year.

Take advantage of the pleasant temperatures because before you know it, the “Slippery When Wet” signs will be in the clubhouse again.

Ray

Book Review Born to Run

A Hidden Tribe, Super Athletes and the Greatest Race the World Has Never Seen Christopher McDougall

By Amy Matasso

M

cDougall was an injury-prone runner who set out to find the secret of how to be a distance runner and stay injury-free.

He started his search with the Tarahumara Indians, who are a culture known for their long distance running ability and simple footwear consisting of strappy leather sandals. Along the way, he organized a race between the greatest ultrarunners from the United States and the Tarahumara.

The book also includes a few random but interesting chapters about everything running, from the evolution of man to the history of the running shoe.

In the remote mountains of Chihuahua, Mexico, are the Tarahumara. Their lifestyle consists of a simple diet and trail running that creates a very happy and

healthy culture. They don’t allow many outsiders in, but they did accept an outcast from the United States who they called “Caballo Blanco,” which means white horse in English. “Caballo Blanco’s” real name is Micah True. In 1993, True met a Tarahumara runner at the Leadville 100 ultra in Colorado. This changed his life and he moved to Copper Canyon.

Midway through the book, there is a break from the storytelling to give readers a highlight of research done on distance running. It is an interesting look into running as a way of survival and the correlation between cheap, simple running shoes and injury-free running. This research will make you rethink your diet, your form and even your choice of shoes.

Caballo is the link that allows McDougall in to learn from the Tarahumara and plan the ultimate ultra marathon race. Back in the U.S., McDougall rounds up a group of eccentric ultrarunners to travel to Mexico to compete. Getting all of the runners to agree to the race and travel through the mountains and past the drug cartel proves to be almost as challenging as the race itself.

This book does a great job of making you feel like you are on the trails running with the Tarahumara. You will enjoy reading about all of the colorful characters and their crazy antics. There are many topics covered in this book and McDougall does a great job of tying them all together.

The cold did not keep this group from coming out for the Anti-Turkey Trot at Rockledge Park on Thanksgiving morning.

January - February 2010 |

FOOTPRINT 5

Cactus Rose 50 Miler: Pushing yourself to the Limits and Continuing Forward

By Stacie Boudreaux

I

t was Halloween morning in a remote area of Bandera, Texas, and 35° outside at 5 am. People were talking as they ran, carrying on different conversations and everyone was in good cheer. Then there was silence.

I started to wonder why until I saw it through the darkness, Lucky Peak. No words can describe any of the climbs on this course, but just imagine very tall, steep, loose-rock climbs that take your breath away over and over. There, you’ve got the idea now.

“Luckily” it was still dark outside when we got to Lucky Peak and I did not have to see the torture that was ahead, only each step ahead of me. I was entertained by the cute Halloween skulls and jack-o-lanterns that were hung on the trees, guiding our lost souls deeper into the day of hell we were going to endure.

Pushing yourself to the limits and continuing forward means you’ve won the argument with yourself.

As we continued towards the Equestrian Aid Station, I kept thinking how nice this will be on the second loop, in the opposite direction, since I will almost be done at this point.

Did I really think it would be easy 45 miles later?

Nachos Aid Station came next. My husband Kevin and I continued down our path and I was trying to prepare myself for what was next in store for us, Ice Cream Hill. It sounds so appetizing – ice cream. But then you think about ice cream cones and how much ice cream is piled on top and you realize, “Oh, this cannot be good.”

Sure enough, I looked up and saw this gigantic climb and asked, “Do we have to go up that too?” The answer is a simple one, yes.

6 FOOTPRINT | January - February 2010

We hit Boyles Aid Station and I looked down and saw my thighs for the first time and how the sotol cactus had a field day with me. “Who cares about those cuts from some mean plants?”

That climb just didn’t end. When it finally did end, I couldn’t even run the top of it. I saw several more runners coming our way, so I knew we couldn’t be too far from the turnaround.

Finally, we were at the Lodge. Oh, but this was only Mile 25! Only 25 more to go! “I can handle that, I’ve done that before,” I kept saying over and over. We started Cairn’s Climb. Yep, it took me some time, but I didn’t stop. It’s just one of those things, you can’t stop, and you have to make it to the top, no matter what. Is this going to end? Somewhere during this time I started to hit a “wall.” Kevin was ahead of me and I think he could tell, so he just let me be. I had to walk and I started to argue with myself. Don’t act like you haven’t done this before.

I won the argument and got to Boyle’s Aid Station.

Before I knew it, we were back at the Equestrian Aid Station. I hit my personal record (PR) for time on my feet and mileage at the same time. We were off again and I hit another “wall.”

Kevin had some Pop-Tarts® and I had a feeling that some sugar might do the trick. I ate part of one and put the rest back in his pack for later. I walked until I broke through that wall too. I was too determined to finish this thing.

Nachos Aid Station came pretty quickly, and I was down to 10 miles left. We left the aid station and I got into a mental state of numbness and a rhythm where I just ran at a slow pace for a while. Equestrian Aid Station came after a little while. I had 5 miles to go and I would be done for the day. The sun was going to be setting soon, it started to get a little chillier, but my legs starting laughing when I considered running to the end. My

feet felt like nails were being jammed into the bottom of them, so what is a girl to do but power walk for a while?

Kevin stayed with me, going a pace that would have driven any normal human nuts. I could see the fog starting to set in and I realized the sun would be going down very soon. I had to beat the sun, I had to!

There it was, Lucky Peak. I got a huge smile on my face when I was on the other side, as I knew I was in the home stretch now. I started running to the finish with Kevin. It only took me 14 hours and 20 minutes. Only. I cannot believe it! My first 50-miler was over with! Was it really over with? The time seemed to fly by, except when I was thinking about it during the race.

What a great experience. I couldn’t have asked for a better crew mate.

Kevin stuck it out with me throughout the day. He knew when to push and when not to, when to stay right with me, and when to leave me alone for a little bit. I had my ups and downs, but I didn’t have any really bad rough patches. The feeling of completing a 50-miler still blows me away. I cannot believe I finished one already!

Kevin, thank you. Without you I could not have survived Cactus Rose 50. I’m sure I had some funky frustrations along the way that would have been hilarious in different circumstances, but he stuck it out with me and made sure I finished strong. Did I mention he had to deal with me afterwards, too?

I cannot wait for my next challenge to push myself to limits I’ve never experienced before. The one thing I learned from this race? Pushing yourself to the limits and continuing forward means you’ve won the argument with yourself.

Interested in running trails?

Join us for a trail run on Wednesday and Friday mornings. The trail runs start from the clubhouse.

Wednesday & Friday 7 a.m.

You Always Remember Your First Time

By Suann Lundsberg

T

here are a handful of “firsts” that you’ll always remember: your first job, first date to prom, first car, first pet, first, uh, well, you know — your first big race.

My first big race was the Fort Worth Half Marathon. It was a memorable experience that I’m blessed to have shared with my mom and fellow RAW member, Su Landis.

There are things about this day that I want to remember and a few things I’d like to forget. let’s start with the things i want to forget.

• I want to forget watching a fellow runner collapse after the race and hearing the ear-piecing scream of his wife calling for help. Sadly, Lyndon Laseman from Henrietta, Texas, collapsed at La Grave Field after finishing the 20-mile run. CPR was performed and he was taken to an area hospital. We did not know his condition by the end of the event, but later were told that he passed away. My heart and prayers go to his friends and family.

• The second thing I want to forget is hitting the wall at Mile 10. This is where my mother blew by me and went on to win first place in her age group!

But I do want to remember sharing this experience with my mom, my best friend.

Her first half marathon, first place! I’m glad I was there to see her excitement and her joy.

I will certainly remember the things I learned about running, myself and life, which is why I put together a list to keep me in check. Enjoy!

13.1 reasons Why running a half marathon is a good thing

6 Bragging rights.

7 The really cool finisher’s medal.

8 It puts things into perspective. Don’t flog yourself for not meeting your goal.

You made it! And I guarantee you, you probably weren’t last. Celebrate the accomplishment.

9 There are really cute running outfits that look good on everyone!

1 I realized that if I set a goal, work hard and focus, I can do anything.

10 You can eat virtually anything you want afterward and not feel guilty. I burned 1,400 calories.

2 Running is like a drug — once you start, you can’t stop; yet it’s good for you.

11 It's good for your heart, your soul, your body and your mind.

3 13.1 miles is only half of a marathon.

I can do that, right? Yes, I can! Even after Mile 11 when you want to crawl in a ball and throw it all in, you will make it!

4 Runners are the nicest people you will ever meet. If it weren’t for the lady behind me yelling at me and telling me not to let her beat me, I would have quit at Mile 11.

5 You learn a lot about yourself.

12 It makes you want to try harder to do better next time.

13 Which brings me back to No. 2 — it’s addictive and there will always be a next time. Face it, all the pain was worth it and you want to do it again.

Back to No. 12…

13.1 That’s the best damn looking finish line you’ve ever seen and no matter how tired you are, when you see it, you’ll sprint faster than you ever have in your life.

January - February 2010 |

FOOTPRINT 7

Cowtown in California? Are There Happy Cows in California?

By Brad and Robin Pearson Brad My manager at work told me to attend a week-long workshop. The obligation was a week-long stay at Lake Tahoe. As soon as I announced the trip to my wife, jealousy set in. During the appeasement process, I suggested she come out to Tahoe to join me for the weekend following the workshop.

She got a twinkle in her eye for a few moments and then countered with “Who will to take care of the kids?” and “How am I supposed to get in a long run?” Fortunately, Grandma was willing to watch the kids for a weekend, so that obstacle was overcome. I scanned the internet for long, fun runs in the Tahoe area, but no luck. Scanning further I came across a 20-mile trail run, part of the Western States 100 trail, and a half marathon in Sacramento. After some discussion, the half marathon logistically worked best. We sent in our entry forms for the CoreLogic Cowtown Half Marathon.

Robin flew into “hell,” er…Reno, Nevada, and then drove out to meet me at Lake Tahoe.

We enjoyed lunch among the tall trees and then took in the spectacular scenery while driving along the lake. On Saturday, we picked up our packets, drove the course and took in a laid-back picnic in the park. The engineer in me calculated the possibilities: a fast half marathon at the back end of the Redman half-iron distance triathlon a few weeks earlier, a week at altitude and a flat course at low elevation. Hmm, could this be a formula for a PR (personal record)? Unlike almost all other races, I was not nervous, just looking forward to enjoying the race.

Cowbell finisher's medals.

The start/finish line and mile markers were decked out with a black-spotted Holstein cow theme, there were volunteers dressed in cow costumes and cow balloons at the relay stations. There were several bands along the course to encourage the runners. At the finish, we enjoyed chocolate milk and were presented with cowbell finisher's medals.

Really cool!

As luck would have it, I became part of a group of local runners about a half-mile

8 FOOTPRINT | January - February 2010

Brad and Robin Pearson "moo"-ved pretty fast in Sacramento. Giddy up, folks!

into the race. They kept a rock-solid pace throughout, except when they scorched me with about a mile to go. No matter, I thoroughly enjoyed running with them and came away taking almost three minutes off my previous half marathon PR. Robin also thoroughly enjoyed the run and came away with a successful long run in preparation for her upcoming NYC Marathon. robin Making an opportunity to get away for the weekend to meet my husband Brad at Lake Tahoe, I managed to take a day off from work and secured babysitting for the kids with my parents to cover the task. It was planned, yet a last-minute trip, for the first weekend of October. Unfortunately, I needed to get a long training run and told Brad that I would have to fit it in that particular weekend. “Too bad there wasn’t a race in the area,” I told him. Well, Brad looked online and found one in Sacramento! Ah, not too far from Lake Tahoe where he had a seminar.

Fast forward to Saturday — packet pickup was simply at a pavilion in William Land Park. Brad and I talked with the race director, Rich Hanna, introducing ourselves and asking about the race history.

It was originally known as the Sacramento Marathon, but participation declined when the California International Marathon (CIM) came on the scene. The CIM is also held in Sacramento, but in December, and therefore the race was sold. Rich informed us that

despite Sacramento being the capital city of California and having a population of nearly 1 million people, it has for years been considered no more than the “Cow Town” that lies between San Francisco and Lake Tahoe. Hence its name for this race event.

Race day Sunday — it was beautiful with great weather and a nice, flat course. The half marathon was one loop; the full marathon was two loops. Knowing I had an injury, I took running slowly. I did not push myself, but tried to keep a steady pace.

I could see a 1:50 half marathon pace group, so I kept them in my range. About midway, I passed this pace group and kept my focus on running smoothly. As I re-entered the park, I felt good, but tired, and finished with a time of 1:46. Wow, I did better than I expected. I received a cowbell finisher’s medal and soon saw Brad at the “pasture” drinking milk.

The race event was great! Fort Worth could learn some lessons on this event for their Cowtown event. Many of the volunteers dressed as cows to direct runners, “Holstein cow” balloons marked the route, and two cow statues “advertising” the race were available for photos. There was plenty for both racers and spectators after the event in the park designated as the Post-Race Party Pasture. It was a happy place. I guess happy cows are in California. Make that happy runners too!

RAW in the Kitchen

By Bridget Smith

For a light dessert that is perfect for taking to a party or just to have at home, try these cream cheese bars. They are especially good for breakfast as they can easily take the place for other higher fat Danish-type goodies.

Interview with the Old Guy

Are you still running?

By Alan Engisch

Cream Bars

24 bars, 3 Points* each 2 pkgs. reduced fat crescent rolls 2 - 8 oz pkgs. light cream cheese (room temp.)

1 ½ cups sugar (separated) 1 egg, separated 1 tsp. cinnamon 1 tsp. vanilla Spray 9 x 13” pan with non-stick spray.

FootpRint: It’s been a while since we’ve talked to you. Are you still running?

Old Guy: Sure, I run more now than I ever did just slower that’s all.

Spread 1 package of crescent dough to bottom of pan, press perforations closed.

In a bowl, whip cream cheese, vanilla, and 1 cup of sugar, and egg yolk. Spread on top of crescent layer. Cover cream cheese mixture with the other package of crescent dough. Combine the remaining ½ cup sugar and the cinnamon. Sprinkle on top. Bake at 350 degrees for 30 minutes. Let cool completely before cutting (recommend refrigeration overnight).

FootpRint: I hear you’re retired now. How is that?

*Point Values provided are unofficial and are based on my knowledge of Weight Watchers.

FootpRint: What’s your next race and are you training for it?

Please send recipe ideas and comments on this column to Bridget Smith at bridgets@RunnersAndWalkers.com.

Old Guy: Yeah, I’m retired. It’s great. It’s what I’m suited for. I used to be unemployed, but retirement is a lot better.

Old Guy: I just ran the White Rock Half Marathon.

Sure I’m training. So far I have managed to stay awake for nearly three hours at a time. And, I’m in a new age group! Now if everyone that moved up with me quits running or forgets to register or something, I should do OK. FootpRint: I see there is a rocking chair in the clubhouse with your name on it.

Old Guy: Yes, it’s for all us old guys. A beautiful addition to the clubhouse decor!

FootpRint: Do you have any advice for people who still want to run at your age?

Old Guy: Sure! First, you have to stay alive this long. Second, run enough, but not too much. And finally, just keep showing up at RAW!

On Dove Road just north of Hwy 114, (l-r) Kat Sparks, Doug Keeffe, Janet Dixon and Mary Keeffe find the memorial that marks the spot where Bonnie and Clyde killed Troopers Wheeler and Murphy on Easter Sunday, 1934.

January - February 2010 |

FOOTPRINT 9

On Your Mark!

The Long and Short of It: Sticking up for the Rodney Dangerfield of race distances

By Mark Miller

O

n a recent Sunday morning long run, Craig Minyard commented on the popular 13.1, 26.2, and 70.3 bumper stickers that advertise the driver’s favorite race distance. He asked what we would think if he were to put a 3.1 sticker on his car in reference to the 5K. While the humor of bragging about finishing such a short race distance was noted, particularly in our marathon-obsessed running community, I believe that the 5K is the most uniquely challenging race distance I’ve attempted.

has long been ingrained in the minds of amateur runners. Why, I’m not sure.

A bit of perspective: Kenenisa Bekele of Ethiopia currently holds the world record for the 5K distance in a time of 12:37.35, which equates to a pace of approximately 4:03 per mile, or just over 60 seconds per lap, for 12.5 laps. As of this writing, he has also never run a marathon. Go ahead…you tell him he’s not a real runner.

I say attempted because I certainly cannot claim to have run the distance well. The 5K requires a rare blend of speed, aerobic capacity, and pain tolerance that no other race can match.

It requires high leg turnover, oxygen uptake, and a high pain threshold. What the race lacks in duration it makes up for in intensity.

During my high school and college track days, it was commonly held that a runner would specialize in the shortest distance at which he had the ability to be competitive. Thus, I always ran the longest race available. After school, I moved up to the marathon, and more than one friend has suggested I try ultra marathons. So much for my running ability.

Despite this, the 5K receives little respect among recreational runners. It is seen as a beginner’s distance for out-ofshape joggers. Sure, it’s fine for newbies, but real runners run real distances, right?

The “longer equals better” mentality

The 5K is as different from the marathon as a common housecat is from a wild lion. I’m just not sure which is which.

The two distances pose two entirely different challenges and impose two entirely different kinds of pain. While

26.2 miles presents the problem of energy depletion, 3.1 miles places the runner in severe oxygen debt. I’ve never wondered, mid-race, if I could finish a 5K. I have wondered why I wanted to.

The lung-searing, leg-burning pain of an all-out 5K has no equal in the distance running world.

The distance a runner chooses to focus on depends on numerous factors.

Personal preference, physiological and psychological makeup, and available training time will guide most runners to one specialty or the other. Me? I’m training for another marathon. Those 5Ks hurt too much.

I recall a conversation with a runner before last year’s Cowtown races. She asked if I was running the marathon.

No, I was entered in the 10K. With a mixture of disappointment and pity, she said, “Yeah, the marathon’s a long way.” I thought of my five previous marathons, the one I was then training for, and the 20-mile training run I had scheduled for the next day. “Yep,” I answered, “it sure is.”

lake grapevine Runners & Walkers

Bold in the Cold 5K & 15K Saturday, January 23 For more information or to register, log on to runnersandwalkers.com/bitc2010.html

10 FOOTPRINT | January - February 2010

A Tale of Two Sit-Ins: I’m Talking Kayaks, not Peace Rallies

By Debbie Carpenter

I

know that this is a running club, but I have listened to all of the plodding, step-by-step stories about pounding the pavement for long enough, so it’s time to talk kayak races. After all, anyone can be a runner — just pick up your feet a little faster when you’re moving. It takes someone with a serious self-discipline problem and a complete lack of financial responsibility to get into a sport like paddling.

(l-r) Nancy and Debbie and their Barbie® kayak.

September started with my friend Nancy and me ready to defend our title at the Colorado River 100 race in south Texas.

For you runners, that means 100 miles…in a row. Last year we won our tandem class, beating the next boat by 100 minutes (yes, I caught the coincidence of that as well), but we missed our ultimate crazy aspiration of beating the course record. We tried to figure out where we went wrong, excluding the obvious solutions like training and fitness.

We had a Barbie® lashed to the bow as homage to ancient sailing vessels, and we naturally thought that two mascots might be better. We duct-taped the requisite dolls on the bow of the boat and took off.

We were right — this year was different.

It was not that we were faster; it was that other girls were hanging with us. I am not accustomed to competition, and frankly these girls were pretty annoying, being better than us and all. At about Mile 30, we thought that perhaps one of the Barbies was causing the bad karma, but Nancy and I could not agree on which one to sacrifice to the river gods, so they both stayed. We tried

the put-more-into-it plan for a while, but at about Mile 50 (8+ hours), I was ready to throw up the flag. I was giving everything I had, and my back was aching, my legs were tired and my lungs were ready to burst. We also still had 50 miles to go.

I conceded to Nancy that I could not finish the race at that pace and I was risking not being able to finish at all. We were about six minutes behind the other boat and I did not think that I could catch them. I expected to hear, “What? Are you a wuss now?! Pick up your paddle and get going!”

What I got instead was, “Oh, thank goodness! I’ve wanted to tell you the same thing for an hour!” So we did what we had to do for the race, and we backed off to a reasonable pace. We did finish. We did come in second place. And we did meet our original goal, in a way. It kind of felt like swimming against Michael Phelps: you train, you work, you set a personal record, you beat the existing course best time by 31 minutes, but you eventually have to let him have a turn in the pool. And so you lose. Our time was 17:29, and the other girls came in at 17:10. Another translation for the runners — that means 17 hours and 29 minutes; that is not a 5K time.

But my woes of losing first place were not over. The girls that beat us down in Bastrop were from a little community by the name of Natchez, Mississippi. I had one more kayak race scheduled for October in a little town called (you guessed it) Natchez, Mississippi. Now this race was a little different. It was not on a small Texas creek where gravel bars and stray cows post the biggest obstacles. It was on the mighty Mississippi itself, the big river, the “Phatwater” as the race is known. This was a 43-mile race on a body of water almost a mile wide, with only three bends to mark your progress. I decided to do this race solo, or as the sweet and supportive girls that I live with called it, “go for third” behind the two women that beat me in south Texas.

Believe me, I have not yet settled this issue in my own house. Off I went to the race with only two pieces of knowledge in my head: this was a serious competitive race with thousands of dollars to the various class winners and this was a serious casual race with a pocketknife at stake.

The “Phatwater” only gives a Swiss Army Knife carved with the race logo of a catfish to the few select folks who finish under five hours. But about fifteen miles into the race, I was exactly on pace and I began to want that pocketknife. Perhaps the sting of a second place finish was still a little fresh, or perhaps the possibility of repairing my ego was looming ahead, but my goal was now to hang onto that pace.

My GPS trainer died, so I started to sing to keep my cadence up. The boats I was following slowly began to fall back. I just picked the next boat down the river and tried not to lose any ground. This was truly a test of spirit as there was no entertainment or even a passing barge to occupy my mind.

I passed under the big landmark, the power lines, with seven miles to go and an hour to spare. I knew that I had a chance to collect that knife. And so with little fanfare and less applause, I finished in 4:54, good enough for not only a catfish-adorned pocketknife, but first place in my class and second place female boat overall. I didn’t get the cash reward, but I also never saw my competition from south Texas. One can only suppose that they were too scared to come up and congratulate me.

Don’t forget that the RAW Navy will launch boats every Monday morning beginning around mid-May for the duration of the

Debbie's much- coveted Swiss Army pocket knife display.

summer months. And if anyone decides to try paddling outside of that time, just look me up. I’m the one with the boat or two to spare and the cool pocketknife.

January - February 2010 |

FOOTPRINT 11

My First New England Double

By Thomas “T.O.” Okazaki

A

light rain was falling on a cold, overcast Saturday morning as runners, clad in rain and winter gear, gathered at the starting line in this tiny New England town of Bristol for the start of the New Hampshire Marathon. This charming and quiet community, nestled not far from the treasured White Mountain National Forest, welcomes runners from all over the country each year. There are many here who are members of the rapidly-growing Marathon Maniacs™ and/or the 50 States Marathon Club. Many will quickly leave after the race and make a three-hour drive to Portland, Maine, to run the Maine Marathon Sunday morning. I am one of these crazies, along with fellow RAW member Lesley Toops, shivering and getting soaked, waiting for the starting gun.

I always wanted to visit New England and when I first learned of this famed double, reading a 50 States Newsletter, I jumped on the opportunity. The registration fee was certainly affordable. I entered both marathons for only $95! Both events also offered showering facilities after the race, which came in handy after a rain-soaked first day in New Hampshire. This also allowed me to save on a motel room as I slept in my rental car Friday and Saturday nights. On Sunday night, after the Maine Marathon, I reserved a room on the final night in Boston to get cleaned up and ready for the flight home the next day.

The New Hampshire Marathon turned out to be a much hillier course than I thought.

Essentially, it is one big, gigantic loop around gorgeous Lake Newfound, with a short three-mile out-and-back on the northwestern side of the lake. Most of the course was on a two-lane rural road that took runners past small-town businesses, summer cottages, country churches and

several marinas. The fall colors were in full bloom with the majestic forest covering the surrounding mountainsides.

I was soaked to the bone after only two miles, but my body heat kept me warm.

I was fine, as long as I kept moving. My training had not gone well over the summer, but since this trip had long been planned and paid for, my goal was to just try and finish and get states #14 and 15.

I already had a brush with one of Bristol’s finest at 3 a.m. in the morning as I struggled to find the start of the race. I accidentally went the wrong way down a dark, one-way street. Fortunately, the officer was kind enough to let me off with a warning after he found out I was from out of town and there for the race. He even offered to show me where the start was.

All the rain made it muddy, so I felt like I was finishing a cross-country meet by the end. I struggled between Miles 13 and 20, but managed to finish the last 10K strong.

A local pizza shop provided free pizza for all the runners, so that was a real treat.

After a quick change and a shower, I was on the road for Portland, Maine. There are so many toll roads in New England! Make sure and bring plenty of cash to help get you around. With a stop at Wendy’s® to refuel with a grilled chicken sandwich, baked potato and a chocolate Frosty™, I was at the next packet pickup. Since I was running out of dry clothes to run in, I bought a Maine Marathon running jacket.

It was about midnight when a loud thunderclap woke me. I heard the sound of heavy rain pounding on the roof of my rental car. Most of the cars had left the then nearly-deserted university parking lot used for packet pickup.

I wanted to attend the 50 States Reunion meeting at the pre-race pasta dinner earlier that evening, but I was too tired. I headed back to the rental car and called it a night.

Would I have to run another marathon in a pouring rain again in the morning?

Fortunately, I had a second pair of dry running shoes and the storm clouds moved on by the start.

The Maine Marathon was larger than New Hampshire. The Maine Track Club did a very impressive job organizing the event.

The start/finish was only a few blocks from where I had parked and slept for the night.

The marathon course was essentially a long out-and-back covering sections of town that the Maine Track Club used for their weekly workouts. The first couple of miles were run by a large, scenic bay. The remainder of the course was through wooded and quiet neighborhoods lined with beautiful homes and not far from the Atlantic Ocean coastline. The course was well-marked with large mileage signs and the crowds were great.

At the start of the marathon, my legs felt heavy and sluggish, but that was expected.

Crowds of runners passed me early on. The important thing was not to panic, but just keep moving at a comfortable pace and let the body flush out all the lactic acid. My legs started to loosen up and felt better by Mile 8. I pushed the pace hard the rest of the way and finished with a faster time by ten minutes than the day before!

States #14 and 15 were now in the books, but I am already looking forward to a return trip to magical New England one day and hopefully, for the Boston Marathon.

Did you know photos from many RAW races and social events can be found on the RAW website? Go to Runnersandwalkers.com and click on “gallery.”

12 FOOTPRINT | January - February 2010

I Survived Longhorn 70.3®!

By Dr. Marybeth Crane

W

ow! We were blessed with a great day for racing on Sunday, October 25, at the Longhorn Ironman® 70.3®. It was slightly overcast and chilly at the start. The elite wave went off just after the sun came up over the water. What an amazing sight.

They are so very fast! I got in the water on the fifth flight and spanked the swim.

It took about 5 minutes for me to get comfortable, but given the water temp was 70°, I was happy to have my wetsuit on.

I had a steady rhythm and was out of the water in 44 minutes.

The transition was hilarious. The wet suit strippers unfortunately stripped off the bottoms of the girl next to me (so much for public nudity being prohibited), so she was mortified and I couldn’t stop laughing. I had trouble finding my bike in the sea of bikes, but then got changed and off I went. I had to keep a steady heart rate during the bike so I would have something left for the run. I also had to make sure I took in enough nutrition and drank enough so I wouldn’t be dead before I started to run. Rolling hills are your

friend, but some killer turns were nasty. I only passed four people that were actually moving forward. The other twelve or so were either crashed or were somewhere between throwing up or passing out. Being the stellar cyclist I am (NOT), I think at least 2,000 people passed me on the bike.

finished with a strong charge and made it in at 6:57:59. Yea! It was an hour faster than I predicted, and under seven hours. A cold Shiner was my reward after the finish and a good time was had by all. The worst part of the whole weekend was the drive home (and the sunburn).

Oh well, I still got through faster than my goal and after a smooth transition, I started to run. Well, one could call it running, but it was more like a slow crawl at first. Then a walk. My stomach was in knots. Guess I actually ate too much on the bike. I was four miles in and started to actually run.

The run was three loops, so I got to see my awesome cheering section of Sherpas three times. They reminded me on the last loop that I would make it under 7 hours if I just kept a steady pace (which at this point was 10-minute miles). Boy, did it get hot on the run. Thank God for the cold towels, wet sponges and water stations about every mile. It was amazing to me how many people were walking and crawling at the end. Some were even staggering. I

What did I learn? Patience and perseverance mixed with a little stubbornness will get you through, but a few more long bricks in training probably would’ve helped me take an hour off my time. During the offseason, a new bike is definitely in order. And, oh yeah...wear sunscreen!

It was a great, first Half-Ironman experience. Funny thing, I hurt a lot less the next day than I did after my last marathon.

Guess I will have to try another one next season, so I signed up for the Ochsner Ironman® 70.3® New Orleans in April. Who knows, maybe even a full Ironman® in 2011.

January - February 2010 |

FOOTPRINT 13

Go Green

RAW Reduce, Reuse, Recycle Tips

small steps Like training for a race, going green is a journey and doesn’t happen overnight.

Like running, being green is about a habit (and not about being perfect), and there is always room for improvement and a stockpile of ideas and suggestions.

Swiming in November...only in Texas! (l-r) Sonia Soprenuk, Dana Bullard, Byron Benoit, Hélène Walker and Marty Metzger after an open-water swim at Grapevine Lake.

Be a star… and receive accolades from your fellow club members

We are always looking for 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.

You may have noticed that our Double Trouble race this year took steps to going green by not having paper registrations and using reusable chips. This caught the attention of several racers and they’ve even passed on suggestions which we can use at our future events.

Here are a few ways you can take small steps and encourage others to take small steps with you towards being green. elevator or stairs?

Take the stairs! Not only will this be a good contributor to your running, this will save energy as well! Taking an elevator up 5 flights of stairs uses the same amount of energy as running a 37” plasma TV for 3 hours.

Treadmill or Outdoors?

Go outdoors when you can. A treadmill alone uses about 1.5 KWH per hour, which translated into electricity costs is about $12/month. But then you have to consider the air conditioner, the television you’ll turn on, and now there’s more electricity, CO2 emissions, etc. So trade the indoors for the outdoors and the television or MP3 for some solid conversation with your LGRAW buddies!

If you have suggestions on how we can take small steps towards being greener, send them to me at shelwilli@gmail.com.

Remember it’s not about being perfect, but taking those steps you can!

Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work in tandem, where one member puts out the water and the other takes care of the pick up.

Send your “green” tips to Michelle Williams at shelwilli@gmail.com.

14 FOOTPRINT | January - February 2010

50 States by 2010

By Lesley Toops

D

on’t you just love those signs people hold up in marathons to encourage you? I saw a great one the other day.

It said, “Marathons are for those who were picked last in gym class.” I had to smile at that one. That was definitely my story. I never had much coordination to be really good at any sport, so anything sport-related never really interested me.

Regardless, like most people, I started seeing those pounds creep up in my late 20s and I knew I had to incorporate some sort of exercise. I tried Jazzercise®, Spin Classes, Step Classes, and just working-out on my own. I actually got to where I enjoyed it, except after a few years, I was really starting to get bored with my workouts. I had always thought that someday I would like to train and run a marathon, but we all know how those “somedays” never really seem to come around.

About that time, a friend of mine sent out an email to all of her friends. Her doctor told her that she needed to lose some weight for health reasons and she was asking people to work-out with her to help hold her accountable. I had been looking at those Leukemia & Lymphoma Society's Team In Training® advertisements for several years, and I approached her with this ingenious idea that we could pick a really cool trip, train with them, and that would help Lesley also completed the New Hampshire Marathon on her quest to run 50 States in less than 2 years!

keep us both motivated to our workouts.

Of course, I was not thinking about a marathon at that time, but she seemed to like the idea as much as I did. Well, the day of the informational meeting arrived.

My friend claimed that she was too sick to go, so I went by myself. Without having her input, all I could do was guess at what she would probably want to do. The coolest trip offered that season was for the Nike Women’s Marathon in San Francisco, so I signed us up to walk the half.

Well, you know how it is with those best-laid plans. I had already put down my deposit and had gotten excited about the idea, but unfortunately my friend didn’t share my excitement. She quit before she even began. As for me, my “someday” had arrived. Team In Training® gives all of their trainees the opportunity to switch races at a halfway point in the training, so with her out of the picture, I decided to train as if I had signed up to run the full marathon just to see if I could do it. I figured if I couldn’t, I was only committed to walking the half.

If I could, I would be able to put a checkmark next to “run a marathon” on my life’s list of things to do before I die. I finished my first marathon, the Nike Women’s Marathon, in October 2008. The rest, as they say, is history...almost!

I obviously got to the point where I committed to running the full marathon, but around my 15th week of training, I thought how silly it seemed to invest so much time into training for just one race. I was proud of the level of fitness I had built up and I didn’t want to lose it. That’s when someone told me about the 50 States Marathon Club.

What a great idea! Each month, I could pick a different state, stay in shape, and continue working towards a goal.

Well, that’s how it started. Somewhere along the way, I ran two marathons in a single month because their locations were convenient. Once I prove to myself that I can do something, I tend to repeat it, so I picked up the pace a little bit with my marathon schedule. Then last June, a friend of mine decided we should run a marathon together. She wanted to do Seattle; I wanted to do Alaska. Yep, you guessed it! I did them both! That was my first time running two marathons in a single week. My times weren’t great, but I did it.

You know what that meant. I started looking at marathonguide.com, putting together a schedule to finish my 50 States by the end of 2010. Then, in

Lesley Toops celebrates the finish of the Maine Marathon with a lighthouse cap, the latest addition to her amazing hat collection.

October 2009, I did my first back-toback marathons in New Hampshire and Maine. I did it, and frankly, that just made economic sense. I started looking at my schedule to see if I could find two states close enough together that offered marathons in a single weekend that I could whip out in one trip. There weren’t many of those, but I have a few planned.

My journey will take me to megamarathons like New York and Chicago, and small ones of a few hundred runners.

By January 2010, I will be about halfway on my quest, and if everything stays on schedule, I will complete Number 50 by the end of 2010. Although I joined RAW in 2008, I haven’t met a lot of people due to my marathon travel schedule.

In fact, I first met Robin Pearson and Kristine Hinojos at the NYC marathon in November!

That’s how my story came to light. I didn’t start out with this plan, but I’m having the time of my life, meeting great people and building some incredible memories. Thank you for letting me share my story.

January - February 2010 |

FOOTPRINT 15

In a Flash!

Beginning Running – New Year's Resolutions

By Tony "Flash" Flesch As we start the New Year, the number one resolution is fitness.

Anyone that belongs to a gym is well aware of this phenomenon: packed gyms in January and most of the newbies gone by Valentine’s Day. As the “Contact Us” person on the RAW website, I see numerous inquiries from people who want to start running and to learn about our club. This article is geared for those just beginning a running program.

Let me start by saying that since you are reading this in the FOOTPRINT, you have already taken a great first step: you found a running club with all levels of runners and walkers that will be very supportive and encouraging, regardless of your skill or ability. As you become more active and involved in the club, you will find that one of the many benefits is the wealth of knowledge and opinions our members are willing and eager to share with others, on all kinds of topics, even barefoot running! starting – You can’t finish or complete anything if you don’t start!

As John “The Penguin” Bingham said, “For all of us, the miracle isn't that we finish, the miracle is that we have the courage to start.”

Congratulations on your decision to start! And since many of you are anxious to begin, here are a couple of things to get started on the “right foot.” As with any exercise program, it is a good idea to first consult your doctor before starting any program.

The next thing you should do is get a good pair of running shoes. Are the most expensive shoes the best shoes for you? No! The best shoes for you are the ones that are appropriate for your type of foot. running shoes – This article is not a shoe clinic, so let’s just say

there are three primary types of running shoes: neutral, stability, and motion control. The best shoe advice for someone starting off is to go to a running specialty store, like RunOn!™ or Luke’s Locker, have your feet evaluated and get the right shoes for you. Both have excellent, knowledgeable staff that can fit you properly, and both offer a RAW-member discount on shoes and clothing. avoid the two “too’s” – So you are motivated to start, found a running club, checked with your doctor, and got the right shoes for you. Now what do you do? My advice is to avoid the Too’s: Too Much and Too Fast. Many people start off with too much too fast then get frustrated, or worse, injured and then give up.

If you have never run, or it’s been a long time, start off with a run/walk program. You will get no special award for running too much too fast; in fact, what you will likely get is runner’s knee or shin splints.

There are many good free beginning and advanced running programs available on the web. If you desire more specific individual training, you can also hire a running coach or join one of the area’s group training programs.

Clothing – Since it is January, it’s a good time to discuss what to wear.

If you are around runners, you will probably hear the phrase: cotton kills! Cotton holds moisture and gets heavy when wet and will cause chilling, chaffing and blistering.

Believe me, no matter how cold, you will sweat while running. Wear moisture-wicking fabric next to your skin, such as COOLMAX® or Nike Dri-FIT®. Dress in layers so you can take the top layer off and wrap it around your waist during the

run. And keep in mind the “twentydegree rule” — dress for running as if it is twenty degrees warmer than the actual temperature. staying motivated – For me, one of the best ways to stay motivated is to always have a goal and target by doing an occasional event. You might consider signing up for our RAW Bold in the Cold in January or Hound Dog Hustle in April. Both races are runner and walker friendly.

Even better, your RAW buds will provide support and encouragement. racing tips – No matter what your race plan or goal, “SOS,” Start Off Slow! Everyone in the club can tell you a story of starting off too fast and dying at the end — because we have all done it! A general rule of thumb is that for every second you start off too fast, you will pay double at the end.

Future topics – Future columns will deal with more in-depth topics such as different running programs, pacing, hydration, fueling your body, running form, track and hill workouts, race planning and preparation. Any questions or comments, please see me at the club anytime.

Tony is a RRCA Road Runners Club of America Certified Running Coach, Certified Personal Trainer, Board of Directors – Lake Grapevine Runners and Walkers, Running Coach at RunOn!™ Coppell, and writes a running column for MyCoppellToday.com.

16 FOOTPRINT | January - February 2010

NYC Marathon – All That and MORE!

By Heather Wallace

I

feel like Jerry Maguire. I have been slaving over the first draft of this 950-word manuscript about my race in NYC for the FOOTPRINT. Literally, I have read and edited it fifty times, at least. But, as I drove home from work one day, I realized I missed the whole point of my story. So here goes, version two!

ever. We ate incredible Italian food, bagels and desserts. We ventured to a dark alley to buy a knock-off Louis Vuitton bag on Canal Street from some dude in a van (please don’t tell my husband) and we survived. We bought everything we

The 40th running of the NYC Marathon was absolutely, hands-down my favorite marathon to date! It was everything majestic and nostalgic that comes with the ranking of one of the five “World Marathon Majors.” For crying out loud, Ryan Hall was running and Meb Keflezighi, an American, won it!

It was extremely well-organized and never once did it feel like there were 43,000 people in this race – ok, well maybe at the starting line. Honestly, it felt like the closest thing to world peace because so many people from all over the world were falling in line and striving for the same goal. It made you want to sing “One” from U2.

The boroughs were in all their glory with unique characteristics that I will always remember. The bridges are a love-hate relationship for all runners, but a victory when you complete each one.

Brooklyn – It had great rap bands and posters with curse words - “Do your f….in’ best!” (Yes, they really did write the F-bomb on the sign.)

Queens – It smelled like sausage and had incredible church choirs and live bands.

Bronx – Fuggetaboutit, the best crowds on the course and Kleenex® hand-outs (kind of random).

Manhattan – By this time, all I cared about was getting into that damned Central Park.

I was placed in the first corral of the second wave, which put me about fifteen people back from the starting line. That has never happened before in my life. Thus, the crowd opened up immediately and I was actually able to settle into a fast pace.

I had a 1:45 split at the half-marathon point, which is fast for me, and was rockin’ through the streets of NYC. The stars had lined up!

In the second half, I got a little tired by Mile 18, but hung in there. I got a cramp after stepping off the Mile 26 time mat, but didn’t do a face plant. It was a close one though. In the end, I finished at 3:41:36. I had the race of my life, albeit just 12 seconds shy of beating my PR (personal record)!

But the real story of this NYC race was the trip itself. I was lucky enough to take a girls’ weekend trip with my mom, who had never been to NYC, and my daughter, who might as well have won the lottery because she was so excited. We had an awesome room with a balcony just a few blocks from Central Park. We had tickets to see Wicked, the greatest play

(l-r) Heather Wallace with her daughter Tatum.

wanted and nothing we needed. I like to think of it as an early Christmas. In the end, our shopping escapade required us to buy another suitcase and pay American Airlines $20 more to bring it home. We did it all and we had a ball!

In addition, we came to NYC with some new friends that I made coaching Girls on the Run last spring. They were the reason I put my name in the lottery and for that, I am forever grateful. I can’t tell you the fun times we all had over runs, wine and coffee — all the time getting to know each other.

They brought their families which added another eleven girls to the mix plus a few very supportive husbands. We went to the start together on the Staten Island Ferry and shared a great post-race dinner with all eighteen of us. These ladies will be friends of mine for a long time and I feel blessed to have had this opportunity to get to know them and their families and share this NYC adventure.

So, that’s it! It was GREATNESS all rolled up into the one of the most fantastic marathons on the planet. I can only hope in your life, you get to have a marathon that was this much fun for everyone involved.

January - February 2010 |

FOOTPRINT 17

“It’s The Climbˮ

By Carole Dillard

I

just received my card that confirmed my acceptance into the 114th Boston Marathon for 2010. It still doesn’t seem real to me. If someone told me a year ago I’d be running the Boston Marathon in 2010, I would have said, “Seriously? Me, run 26.2 miles in under 4 hours?”

Last October, I was challenged by my husband Tom and a former co-worker, Rich, to train and run a marathon. I ran cross-country track in high school and college, but that was many years ago. I’ve always maintained a fitness routine and occasionally would go for a 4- to 5-mile run. Running a marathon never entered my mind.

I talked to Harold Wilson, a personal trainer at Larry North Fitness and a multisport coach, about running a marathon and he encouraged me to take on the challenge. Harold put together a training program and I signed up for the St. Louis Marathon in April 2009. My ultimate goal was to qualify for Boston, but I knew that would be a long shot.

Hey, I’ve always been someone to set high goals.

I printed out a weekly calendar and wrote down my daily running plan. Every day after my run, I would check it off. In the beginning, the plan was to build a base with four to five runs of various lengths per week and three days of strength training. In November, I strained a muscle in my leg and had to take a few weeks off. I was worried that this would set me back. In January, I started my official 16-week training program.

As the weeks went by, I felt my running improve. I ran the Cowtown Half Marathon in February to gain some experience running in a longer race. I finished with a time of 1:54 (my goal was under two hours) and began to think maybe I could qualify for Boston.

I remember many cold Saturday mornings running those long runs.

Sometimes I felt great and other times, it was a challenge just to finish. I tried all different kinds of GU and decided that Strawberry Banana was the one I hated

18 FOOTPRINT | January - February 2010

the least. I bought a Garmin® which was by far my best investment. It made those solo long runs so much more bearable.

I arrived in St. Louis the day before the big race and met up with Rich, who is running a marathon in each of the 50 states and needed to cross Missouri off his list. There was a light drizzle that day and I kept hoping that the rain would end.

I woke the next morning to the sound of pouring rain and thought, “Oh great, I get to run my first marathon in the pouring rain.”

I was excited and nervous as I started the race. It continued to pour buckets the entire race and I was soaked. I focused on trying to enjoy the moment and take in the sights of the city. The route takes you past the the Anheuser-Busch plant (they even had a Clydesdale horse out front cheering us on) and through some old, tree-lined neighborhoods. I was tracking well to meet my goal of finishing under 4 hours until Mile 20.

Then the wheels fell off the cart. I just didn’t have the stamina to hold that pace and finished the race in 4:19.

Even though I didn’t qualify for Boston, crossing that finish line was one of the greatest accomplishments I’ve ever experienced. I trudged back to my hotel room and just kept thinking, “You did it! You just ran 26.2 miles!” Many times I doubted my ability to finish the marathon.

Being the typical high achiever that I am, I knew I had to keep trying to qualify for Boston. I signed up for the Indianapolis Marathon in October and put together a new training program. I worked harder on my speed and hill workouts. I really cleaned up my diet and made sure I was getting plenty of rest, especially before my long runs.

This time my long runs were during the Texas summer heat and I decided I liked cold weather running better. As the weeks went by, the long runs got easier and my pace got faster. My confidence was building and I decided that perhaps Indianapolis would be the race.

Carole Dillard ready for her chance to climb the hills in Boston.

My husband Tom decided to go and cheer me on and see me qualify for Boston (no pressure there). Once again, Rich volunteered to run the marathon with me. This time he needed to cross Indiana off of his list. It was a chilly 26°, but the sun was warm. As luck would have it, the traffic was a nightmare getting to the race and we had to jump out of the car and sprint to the starting line to make the start of the race. It was an out-andback course and on the way back, we faced a headwind. I was on pace to run a 3:48 until Mile 22 when I started feeling muscle spasms in my right quadriceps.

The spasms slowed me down but stopping was not an option.

This is where courage meets the concrete and I kept on moving and pushing. I saw my husband at the 26-mile mark and he was yelling, “You are going to qualify; keep going!” I entered the finishing chute and crossed the line in 3:55. I knew at that moment this journey was all about “The Climb.” For all those new marathoners out there, keep the faith and keep on pushing and enjoying the experience. Next up for me is to PR (personal record) under 3:50, maybe an ultra marathon and, oh, enjoy the race in Boston (my hometown).

Run like a girl – Nike Women’s Marathon

By Tammy Shadden and Laura Hause “Run like a girl.” This is the Nike Women’s Marathon motto.

Well into its sixth year, this marathon attracts an array of runners of all levels, mostly women and some males who are allowed to run with us in this girl-powered race. There are approximately 20,000 runners and most are running to support the Leukemia & Lymphoma Society, so it is a big marathon for Team In Training®.

The race is held in October. the expo The expo tents take over Union Square in the heart of San Francisco. This is where you pick up your packet. Also, many women are checking out the amenities that are offered, such as manicures, foot massages, back massages, oxygen at the oxygen bar, free smoothies and Clif ® LUNA Sport™ Moons™ energy chews samples. Across the street from Union Square is Niketown.

Since you cannot shop for products at the expo, you will need to head over to there to shop. This is also a swarm of people outside the Niketown window looking for their name placed on the window front. the start The start is at Union Square where they corral you in your pace group with a pace runner. the Course The race started downtown and ran along the picturesque Embarcadero, Fisherman’s Wharf and Golden Gate Park.

Although we didn’t get to run across the Golden Gate Bridge, we got a beautiful view of it as we ran by. The aid stations were set up pretty consistently every two miles. Some of our favorite stations were the LUNA Sport™ Stations and the Ghiradelli® Chocolate Stations. Another one was Mile Eight, called the Kaiser Permanente Thrive Mile, where they distributed oranges and their team of volunteers cheered on the runners. This worked as great motivation during the race.

All the student volunteers that were handing out the water and Gatorade® at the aid stations were awesome! They were friendly and enthusiastic for the runners. There were large crowds of people all along the course, which was saturated with The Leukemia & Lymphoma Society's Team In Training® supporters, coaches and runners.

There were also several posters to keep the runners motivated, such as: Pain is temporary; regret is forever.

Because you gave up sleeping in.

Your feet hurt because you kick butt.

You've had to paint your toenails black to hide bruises. the Finish The finish was on Great Highway right on the beach, but we had to watch out for surfers cutting across the road! the goodies What awaited us at the finish line was priceless. We got a Nike Dri-FIT® finisher’s T-shirt and the official finisher’s necklace.

The necklace was designed by Tiffany & Co. and presented by firemen dressed in tuxedos. Imagine that, getting to wear your finisher’s medal in public!

(l-r) Laura Hause and Tammy Shadden returned to San Francisco for the Nike Women's Marathon.

tips The marathon and half marathon follow the same course until the half marathon runners split off just before Mile 12. If you plan on running the half marathon, the first half is the more beautiful part of the course and the most challenging. Don't attempt it if you don't like hills. While you aren’t running up the typical trolley hills you picture when you think San Francisco, they still are a beating. Mile 6 offers up the most challenging hill that lasts for the entire mile.

The second part of the marathon is not so picturesque. Much of the entertainment and sights are in the first half of the race leaving the full marathoners with only their will to keep running.

All the spectators are hanging out in the first half for the half marathoners.

If you are meeting friends at the starting line, plan a very specific meeting location and time because the start gets pretty crazy.

The finish area is well-organized, making it easy to meet up with family and friends at the end.

The weather is another great reason for choosing this race.

The weather can change from year to year. The temperature is generally in the 50’s.

And, of course, with the marathon being in San Francisco, there is plenty of sightseeing to do before and after the race to turn it into a mini-vacation. Some nearby sights include Muir Woods, Sausalito, Napa/Sonoma Valley, Haight/Ashbury St., etc. There are also all of the shops located around Union Square, so after you are done “running like a girl” you can go shop like a girl.

We enjoy this race so much that Laura Hause has run it four times and Tammy Shadden three times. I’m pretty sure we will go back next year, so it must be doing something right!

January - February 2010 |

FOOTPRINT 19

Country Mart Invades Kansas Again

By Steve “Country Mart” Grady

A

fter a disappointing DNF (Did Not Finish) at Rocky Raccoon in February 2009, I was determined to finish my first 50-miler, the Heartland 50, in Cassoday, Kansas, on October 10, 2009. Part of my training during the summer included the Hog’s Hunt 50K in Huntsville, Texas, in May and the El Scorcho 50K in Ft. Worth in July. I included backto-back long runs on most weekends during the summer as well. To make sure I had a reasonable chance of finishing my first 50-miler, I decided to run/walk the Patriots Run in Olathe, Kansas, on September 11, 2009. This would serve as my last long run before the Heartland 50. the Patriots run: This training adventure began in “Country Mart” style. After meeting fellow Marathon Maniac®, Johnny “the Animal” Spriggs, in Broken Arrow, Oklahoma, we traveled through the farmland of northeastern Oklahoma, Missouri and Kansas to Olathe, Kansas. The Patriots Run is an Ultracentric™-style run where runners

I knew I was in “Country Mart” heaven because you could hear the hound dogs bark and howl!

repeat 0.75-mile loops on an asphalt trail until 9:11 pm. This is run every year to remember the brave Americans who lost their lives on 9-11-2001 and to honor our brave men and women serving in the armed services.

Johnny and I arrived in Olathe twenty minutes prior to the start. We picked up our race packets and proceeded to construct PBJ sandwiches on the tailgate of a Toyota pickup truck. These sandwiches would serve as our lunch and for carbohydrate snacks during the run. We gulped down a sandwich and drank some Coke®, then proceeded to run.

It was nearly 85° at the noon start and during the afternoon. I suffered quite a bit during the first 27 miles. Johnny drove to the local store after he finished his 26.2 miles to obtain some “cold ones.” He consumed these beverages while sitting on the tailgate of the pickup. He cheered me on every lap. As he consumed these “spirited” beverages, Johnny motivated me by saying, “You have at least 15 more laps in you.” Finally the sun went down and it cooled off; I started to feel really good. Before I knew it, my watch read 9:06 pm. I finished my last lap at 9:11 pm right on the dot! I was thrilled to find out I had just completed 40.756 miles. I told Johnny, “I reckon I’m ready for the Heartland 50 now!” I’ll drink to that. heartland 50 ultramarathon: Well, it had been a month since the Patriots Run and it was time for a trip to good ol’

20 FOOTPRINT | January - February 2010

Kansas. I turned up the bluegrass music and my wife and I headed up I-35 through Okie land to big “K” country once more. Cyndi reluctantly put up with the bluegrass music for a few hours. Finally we reached our destination, Cassoday, Kansas. I obtained my race packet and then we all consumed

There were only two houses along the way and no human spectators, but there were many black angus cattle. In my mind they were cheering me on, telling me to keep “moo”-ving!

mass quantities of Kansas “vittles.” There was roast beef, mashed potatoes, cream gravy, Texas-sized dinner rolls, salad and cake. These vittles were great!

After a good night’s rest, Cyndi and I woke up at 4 am and then proceeded twenty miles up the turnpike to the start. The ultra runners lined up in pitch dark at 6 am. I knew I was in “Country Mart” heaven because you could hear the hound dogs bark and howl! This was a motivating start for me.

The scenery was breathtaking as the sun rose. I ran the flats and walked the hills in the beautiful prairie. These were BIG hills, too. Don’t ever think all of Kansas is flat. The Flint Hills of Kansas near Cassoday are rolling hills and prairie.

It was a bit cool and windy (35° with 35-40 mph winds), but I lived in Kansas in the early 1980s. I knew what I was in store for. I stayed within my running capabilities and ate well at the aid stations. This was the best run of my life and I intended to enjoy every bit of it!

There were only two houses along the way and no human spectators, but there were many black angus cattle. In my mind they were cheering me on, telling me to keep “moo”ving! I saw one black snake with orange stripes lying on the gravel road at Mile 35. He looked none too happy in that 35° air. I didn’t bother to consult with him.

Before I knew it, the Cassoday water tower was in sight.

I was getting close and could see my wife Cyndi in the distance. I knew my father and mother were both watching from above. They had passed on a few years ago, but were there in spirit. As I crossed the finish in 11 hours, 54 minutes, all I could hear was cheering and co-race director Jim Davis ringing the cattle bells. This was a “Country Mart” dream come true. K for Kansas and K for Kountry Mart!

RRCA Runnings Road Runners Club of America

By Kelly “K2” Richards RRCA Director-At-Large

2010 Annual RRCA National Convention Lakeland, Florida April 21-25, 2010 Since 1958, the RRCA has gathered in different cities around the country for the Annual RRCA National Convention. The Convention is a great opportunity for running club leaders, race directors, fitness professionals, RRCA State Representatives, Regional Directors, Board Members, RRCA Certified Coaches, sponsors, running industry professionals and runners to come together to share information and best practices, and contribute to the national mission of the RRCA. The Convention consists of educational workshops on best practices, the RRCA Annual Meeting of the Membership, the National Running Awards Banquet and several social networking

events. Hundreds of runners, club leaders, event directors and corporate supporters attend the RRCA Convention.

Now, for the extra fun stuff – the annual convention is a unique opportunity for everyday runners to hobnob with celebrity runners. You’ll also be able to participate in the silent auction where you can bid on items such as two race entries and a hotel room for as low as $100. There are daily runs with pace leaders who will show you around town while you’re catching up with old friends or making new ones on the run.

Finally, you’ll be able to run the 2010 RRCA 5K National Championship race.

If all that isn’t enough fun for one weekend, you can arrive early or stay longer to enjoy the Florida sunshine, maybe hit the beach or go play with the famous mouse and his friends. Convention details and travel info can be found at RRCA.org.

Are your Finishers’ Medals Collecting Dust?

By David McCullough Medals4Mettle™ (M4M) is a non-profit organization founded in 2005. It facilitates the gifting of marathon, half marathon and triathlon finishers’ medals from runners to children and adults dealing with chronic or debilitating illnesses and who have demonstrated similar mettle, or courage, in bravely facing these challenges. Marathon runners, triathletes and other distance runners around the world, who have won medals, give their medals to Medals4Mettle™. Then our nationwide network of physicians and volunteers awards these medals (with a Medals4Mettle™ ribbon attached) to those who might not be able to run a race, but are in a race of their own to continue to live their life. hoW Can i helP? Helping others through M4M is easy, once you have completed your marathon, half marathon or triathlon, that is. First, take your medal off of the race ribbon.

An official M4M ribbon will be attached to the medal prior to it being awarded to its new recipient.

Second, if you wish, visit the M4M website at http://www. medals4mettle.org and print out an optional Legacy Form. This form tells us and the recipient who you are, which race you completed and why you are donating your medal.

Third, place your medal and legacy form in an envelope marked M4M in the drop box at the clubhouse.

Finally, donations can be made at http://www.medals4mettle.org/ donate.htm.

What tyPes oF metals are aCCePted?

Currently, M4M is accepting marathon, half-marathon and triathlon medals. We also accept medals earned by children who want to donate their medals to other children.

Who Will reCeive my medal?

Your medal will be given to a patient who has shown a great deal of courage and determination during their own “marathon” at one of the Dallas-area children’s hospitals. Currently, Medical City Children’s Hospital is awarding finisher medals to patients who are being discharged from the Pediatric floor or graduating from the Asthma program. There are future plans to extend to other area children’s hospitals once the program expands.

Questions/Contact information?

For questions or ideas, please call or email David McCullough at 972-922-3604, dmccullough@ medals4mettle.org.

Thank you, RAW.

Massage Therapy for the Active Athlete Karen Robertson, L.M.T. 10 years experience in deep tissue/therapeutic massage for the runner and multisport athlete.

Massage for an athlete by an athlete. Onsite chair massage & out calls available.

817.798.9562

January - February 2010 |

FOOTPRINT 21

Friends and Family Make the Ironman® Arizona So Special

By Julie Kaner Burns

M

y alarm was set and I had a wake-up call for 4:30 am, but I awoke at 4:15. The day finally arrived and I was about to do my fourth Ironman® triathlon in Tempe, Arizona.

For those of you that may not know, an Ironman® is a 2.4-mile swim and a 112-mile bike ride, followed by a marathon run (26.2 miles). What made this Ironman® so special is that I had so many family members there. I have never had that much support at any race. The people that were there for me were my husband Matt, his mom and stepdad, my mom and dad, my Aunt Diane and my Aunt Joanne, my brother-in-law Brett and his girlfriend Autumn. Words can’t even describe how much I appreciated them being there.

When I arrived at the race area, I did the usual: put my water bottles on my bike, pumped my tires and then squeezed into my wetsuit. Time flew by because before you knew it, it was time to get into the water. The race was about to begin in ten minutes. Where did the time go?

We had to jump into the lake because the start is an in-water start. After we jumped in, we had to swim about 100 meters to get to the start area. I jumped in the water with my friend Tricia, and once we got in, we wished each other luck. The announcer shouted out, “Who is going to be an Ironman® today?” and the crowd hooped and hollered! Then, they did a countdown and the cannon went off. We started to swim and there was lots of pushing and shoving going on, which is normal in the swim. The swim was basically a down-andback. It seemed very long since there were no turns except the one turn you made to come back. Once I exited the swim, I saw the clock, which read 1:11, and it was better than my goal of 1:20. All that swimming over the summer really paid off.

Once we got out of the lake, I fell to the ground to allow the wet-suit strippers to do their job. I jumped up and ran over to get my transition bag and that was where I saw all of my fans.

It really pumped me up. I went to the changing tent and there was a volunteer there ready to help me. She dumped my stuff out and handed me things as I needed them. She was great. I changed out of my swimsuit and put on my cycling clothes, helmet, shoes and gloves. I ran to get my bike and then off I went on the bike portion.

I felt good at first, but after about 14 or 15 miles, I started to struggle. Then, about 60 miles into it, I stopped at the special needs bag area to get my bag and looked at my bike to make sure my tires weren’t low. That was when I discovered my back brake pads were rubbing ever so slightly on my wheel. I quickly fixed them and that felt a million times better. My second half of the bike ride was faster than my first half, but I was disappointed with my bike split. I ended up averaging 17 mph, which put me at a time of 6:43. My goal was to go under 6:30.

All I kept thinking afterwards was if I had not had that rubbing problem on my tires I probably would have had a much faster bike split. Nothing I could do about it now.

When I returned from the bike part, I ran to grab my running gear. I completely changed out of my bike clothes and then put on my running shorts, sports bra, running tank, running shoes

22 FOOTPRINT | January - February 2010

(l-r) Julie and Janet after the race...one proud mom.

and socks. It felt good to put on fresh clothes. My transition time was about eight minutes.

The marathon was a three-loop run. I felt great on the first loop and did not have to stop once. Once I got started on the second loop, I started to feel the exhaustion set in and walked my first aid station around Mile 9. I said to myself, “I’ll just walk the aid stations,” and that is what I did. Once I began my third loop, I started feeling good again and only walked two aid stations. I ran the last four miles without stopping.

When I saw the Mile 25 sign, I had all of these thoughts running through my head and pictures of all my family members waiting for me at the finish line. I got to the sign that read “to finish” with an arrow pointing left and it felt so great to be able to make that turn and not have to do another loop. Then, I rounded the corner and there was the finish line. The crowd was huge and after I crossed the finish line, I couldn’t believe that this race was finally over. My run time was 4:16. I wanted try for a 4-hour marathon, but in an Ironman®, that is pretty tough.

My overall finish time was 12:27:38. My goal was to go under 12:30, so I was very happy with that. I hope to someday go under a 12-hour Ironman®, but that will be years from now.

This past year consisted of Ironman® training because I wasn’t able to do much racing. I thought of something fun and different for 2010 would be to race every weekend. It could be a running race, triathlon, duathlon or even a cycling race. I want to experiment and see if doing something like that will put me in better shape compared to only training for an Ironman®, which was what I did in 2009. We will see.

Giving Back to the sport RAW Youth Volunteers Fall is a busy time for everyone with various races, school sports and other activities, yet at least twenty RAW folks made the time to help with the Keep Grapevine Beautiful (KGVB) fall clean-up day on October 24. The latest recipient of RAW’s Giving Back to the Sport is this group of people who took on the dirty job of cleaning up the trails around the clubhouse.

Gary Howsam is the RAW coordinator for the bi-annual clean-up and he does an excellent job of recruiting members to volunteer for this important event. The following people signed in as KGVB volunteers: Steve Rush, Sharon Rush, Ray Harris, Henry Galpin, Kelly Richards, John Bush, Caleb Strickland, Robin Pearson, Katie Pearson, Pam Truhn, Kenzy Truhn, Michelle Putze, Brad Liles, Rick Sanford, Matthew Sanford, Doug Keeffe, Mary Keeffe, Linda Sanders, Laurie Lukanich and Marty Metzger.

Katie Pearson

Caleb Strickland

While ALL volunteers are important, we’d like to use this opportunity to highlight some special RAW volunteers, the RAW youth volunteers, whose photos appear below.

Katie Pearson is the daughter of Brad and Robin and has volunteered since the Fall 2007 clean-up. Robin says volunteering for the clean-up with Katie “is the right thing to do in keeping the environment free of trash in God’s beautiful playground of nature.” Matt Sanford volunteered alongside his dad Rick. Kenzy Truhn did clean-up duty alongside her mom Pam and Caleb Strickland worked side-by-side with his grandpa, John Bush.

A BIG thank you to these volunteers who gave back to the sport through the KGVB clean-up. It’s a dirty job, but someone has to do it and we are thankful that you do!

Kenzy Truhn

Matt Sanford

send your nominations for “Giving Back to the sport” to KathrynG@RunnersAndWalkers.com

Uncle Joe

By Alan Engisch Uncle Joe left us in December last year But I missed him already while he was still here.

In visits I would tell him about my morning run.

Joe never did run so our talk was just fun.

I’d tell him how far I had gone on that day Each time he’d reply in the exact same way: “I only did six, today” he would claim.

Each time I saw him our exchange was the same.

Though dementia had taken Joe’s functioning brain, The essence of Joe to the end still remained.

Today on my run my thoughts turned to Joe. If there is a Heaven, I pretty much know: Joe got up this morning and went for a run.

He did just about six before he was done.

(center) "Polar Bear" Jon Korte basking in the frigid temps while Marty Metzger (l) and Brad Pearson (r) stave off hypothermia

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FOOTPRINT 23

In step With Anne Woods Anne Woods

are you native texans?

No — definitely a Yankee! if not, where are you from and what brought you to texas?

Most recently, I have lived in Texas for 2 ½ years, but I also lived in Corpus Christi for about a year in 1995. I am originally from New York and have moved 7 times in the last 14 years, thanks to Uncle Sam and the Marine Corps.

My husband’s job brought us here and I love Fort Worth. how long have you been running?

I started running eleven years ago, but not consistently until four years ago. how long have you been a raW member?

I joined RAW in January 2009 when I discovered that none of my friends here enjoyed running.

Who was the first person you met at raW or at first showed you the route or really “took you in?”

“Jersey Mike” Bassano was the first person I met, but I returned anyway. I started my first run with Kathryn Gleghorn and then joined MaryAnn Calvio. There were other people, but I don’t remember everyone.

Why running?

It is cheap, easy, and can be done anytime, anywhere. It is also great for my mental health. do you do anything special before or after running, or do you have any pre/post-race ritual?

I make sure I have a good playlist planned for my iPod®.

However, I am horrible about warming up and cooling down. do you have a favorite place to run?

I love to run along scenic trails best, but as long as there is some type of scenery and shade, I am fine. do you prefer roads or trails?

I love running trails so much more than the road. I find it more relaxing and enjoyable.

What has been your fondest running memory?

Running a trail 5K back in 1999 with my husband, brother, and several nieces and nephews. Having so much family along the route made the race a lot of fun.

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Where is the most unique or unusual place you have ever run?

In the Mojave Desert where we were last stationed. Running in deep sand and watching out for cacti, coyotes, and snakes makes for an interesting run.

What do you consider your biggest running achievement?

Finishing the Grasslands – my first (and for now only) – halfmarathon. It was so much fun and I felt great after finishing it. are there any fitness goals you are currently training for?

I don’t generally have fitness or running goals for myself — I just enjoy running and it has been a great way to stay mentally and physically healthy. However, I have two children and it is my goal that they both learn to enjoy running.

What running gear would you never travel without?

My iPod® and a baseball cap. do you gu, gel, gatorade®, or other?

I don’t because I don’t generally run long-enough distances to make those special drinks necessary. Since joining the club, I have discovered the benefits of a beer after a run.

What has running taught you about yourself or what have you learned about life through running?

Running, especially in the last year or so, has been absolutely vital to my mental health. While running, I can often work through problems and issues that have been difficult to solve.

More importantly, through running, I gained confidence and strength when I have needed it the most. do you have a spouse, significant other or children?

I am married to Art (also a runner) and we have two children: Amy — 13 and Victor — 9.

Besides running what other fitness activities do you enjoy or do as cross-training?

I enjoy lifting weights as well as the occasional spin class or Pilates. If I need a change of pace, I also sometimes use the cardio machines at the gym.

What would the members be surprised to learn about you?

Knitting is one of my favorite ways to relax. I listen to a lot of music and love to find new, interesting bands through blog sites.

I Think I Am a Runner

By Shawna Mohler

I

have claimed my whole life that I am not a runner. I hate running. I started running in June 2009 and was all red in the face. I could not even run a mile. I met people while running, embarrassed by my red face, and proclaimed, “I am NOT a runner! I am only running for my dog.”

Sometimes, things happen for a reason. Three months earlier, I was waiting in the car for my husband to come out of the grocery store and a man stuck a gun to my nose and robbed me. I decided that maybe I should listen to my husband and buy a big dog. Three months later, I bought a big, beautiful, red Doberman Pinscher.

I started out running/walking my Doberman three miles four to five times a week, always calling my sister, Stacy Ward, who runs with RAW, afterwards and saying, “I am not a runner! If I could ever run a 5K, I would feel like I won the lotto.”

She would always say, “I know you can do it.” Eight weeks later, we planned to run a 5K. I ended up running my first 5K alone because she had to work. I was still not hooked. My sister then talked me into joining RAW with her, except I was scared to run with the group. I still had the mindset that I was not a runner, so I just ran with my sister.

We signed up for Heels and Hills “A Dollar A K” Race together. She ran her first 15K and I ran my first 10K. When I crossed the finish line, Tony “Flash” Flesch and my sister cheered me in, took me around, and introduced me to RAW members. Tony really made me feel part of RAW and yet I had never even run with the group.

In August, we ran the Heels and Hills race once again with the support of RAW and Tony cheering us in. Libby Jones, the Heels and Hills Race Director, was so helpful and supportive

S ' E N I ALENT N U UN

V R F

(l-r) Sisters, Shawna and Stacy, at the DRC Half on November 1st.

with her words of wisdom. She really makes you want to come back and run her races. I was hooked!

My sister called me and said, “Shawna, let’s run a half marathon together!”

I replied, “I don’t know, Stacy, I am not a runner. I think I will just keep training. When I feel like my body is ready, we will run a half.” Five months into my running, that happened. In November at the DRC Half, we ran our first half-marathon together. The next day I called my sister and said, “Stacy, I think I am a runner!”

I realized about a week later it is not how fast you can run or how far you can run that makes you a runner. Just go run!

SUNDAY FEB 14 8:00 @ CLUBHOUSE JUST FUN. NO REGISTRATION OR FEES.

BRING YOUR SWEETHEART or DRAW YOUR VALENTINE'S NAME FROM THE POOL. SEVERAL COUPLES COMPETITIONS FOR BOTH RUNNERS AND WALKERS. WINNERS WILL BE ANNOUNCED RACE DAY.

January - February 2010 |

FOOTPRINT 25

Cycling Season is Here!

By Marty Metzger

T

he change back to Daylight Savings is March 14, so the first Monday night ride will be on March 15. Limited daylight will keep the slow and social “Tour D' Parks” at an hour or less. This is a great opportunity to take that first test ride and then dive into an intense planning session over a lime-flavored adult beverage (yes, the kind typically served in a glass with salt around the rim). The ride will begin at 6:30 pm sharp from the parking lot 1/2 mile east of the clubhouse, by the new restrooms at the north end of Trawick Trail near Mesquite Bend It is also already time to make your hotel reservation for the highlight of the BRAw cycling season - the Hotter ‘N Hell (http:// www.hh100.org/) weekend consisting of the mountain bike race on August 27, road bike tour and races on August 28, and the trail run on the 29. Hotels fill up months in advance and only offer special ‘packages’ for that weekend (you cannot make a reservation for just one night). The designated BRAw hotel for 2010 HH is: Best Western Wichita Falls Inn 1032 Central Freeway Wichita Falls, TX 76306 940-766-6881 Copies of the hotel’s form can be found in the clubhouse. For those who see value in getting rooms near each other, write and highlight “GROUP: BRAw” on the form. This is where several of us have stayed the past few years, and BRAw meets for dinner and “sports drink” at the Mexican restaurant immediately next door.

The “ w ” in RAW is for WALKING! Saturday Mornings Year Round 6 a.m. and 7 a.m. starting from the RAW Clubhouse Need to get out and exercise or need to re-hab from an injury? Our walking group is for you. It is open to all ages, fitness and skill levels.

Walking distances range from three to eight miles. You can be as serious as you wish, but be prepared to have a lot of fun. A good sense of humor is a plus! Contact chris@ reyher.com for more information.

Sign up for the latest news on the BRAw (Bike Run And walk) website: http://sports.groups.yahoo.com/group/GrapevineBRAw/

Planning a trip and need a running route?

A last-minute entry, RAW member David Moyer proudly displays his finisher's medal after completing the Space Coast Marathon, Florida's oldest marathon, in 3:48:52.

26 FOOTPRINT | January - February 2010

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.

Ask spareribs Dear spareribs: It’s been months since you ran your first Hood to Coast Relay, and all the others wrote their reports. I was hoping you would tell us about the fun you had. What gives?

-Meyer Lemon in Southlake Dear Meyer: Although Hood to Coast (HTC) is held in late August, the fun actually starts in late July, or at least that’s how long you are in Portland before you get to run. But no matter, we arrived and settled into our hotel, after which the HTC veterans went to Safeway to shop.

I learned later that I should have gone with them; you’ll see why.

The guys returned laden with groceries, none of which a human would eat, and Henry (rich oil baron from Southlake) cryptically remarks, “Gee, it’s a lot more fun shopping for stuff without Captain Ruby.” As a newbie to HTC, I’m not part of the in-crowd so I inquire and learn that in a previous year, the Captain disconcerted others by tossing items of an intimate nature into their carts, causing some embarrassment at checkout. What fun they used to have at Hood to Coast!

Now it’s dinner time and although there is a perfectly nice Four Seasons hotel and restaurant just four miles away, we pile into the vans and drive 723 miles to an organic micro-brewery and restaurant called “Roots.”

Organic is big in the PNW, whatever that means. We’re seated in a back room at a bunch of small picnic tables where either beer is made or pigs are slaughtered, and the service is slow, since in organic places everything you order has to be grown first.

So I have some organic beer and eat some organic food, visit the organic rest room, and eventually sit next to one of Barney’s organic friends from previous HTCs. I learn that she is active in the PTA, which I conclude means the Professional Talkers Association.

The time goes by quickly for her, not so much for me.

Now back at the hotel to scope out the sleeping arrangements and I discover there are just two rooms with one bed each to accommodate 6 people. I asked, “Where are the other rooms and beds?” which was met with much hilarity. So now I have a problem; where to sleep and with whom? I’m a light sleeper and don’t like anyone snoring or moving around a lot, stealing my covers, or trying to sleep next to or on top of me.

One of my teammates is this guy Doug somebody. Seemed at first like a decent guy.

I find out he’s married to some kind of throat doctor, so financially he’s set for life. Is he going to toss and turn in his sleep, worried about losing his job stocking shelves at Costco? Of course not. So I shared a bed with him and it worked out perfectly.

Race morning, we enjoyed the hotel’s free breakfast, which I ate with Cindy, who was just finishing her first breakfast of waffles when I got there. After I ate, others joined us randomly through the morning, and Cindy graciously ate a plate of waffles with each of them.

After decorating and piling into the vans, we headed on out to the foot of Mt. Hood early in the day. Although we didn’t begin to run until about 4 pm, Barney wanted us out there so he could take one picture and then have us stand around in the freezing cold for several hours.

For many years the HTC race began with the firing of a cannon, but to save expenses this year, the organizers invited John Bush to stand on the starting line and sneeze, whereupon everyone in Oregon knew that the race had started, and we were off for the Coast.

Just a bit of background on our two teams of twelve, RAW Seek and RAW Hide. I know nothing of the other team, but in our van, Henry, the aforementioned Rich Oil Baron, was captain, and in the other van the captain was Mike Ahearn, who Henry affectionately called “That Idiot Ahearn” for the entire race.

I also won’t comment much about the race (the most boring 27 hours in the history of mankind) or my role in it except to say I ran about 17+ total miles at the pace I expected to, which didn’t stop Barney from whining for weeks that our team sandbagged. As to the race conditions, other than the darkness, the only obstacle I encountered was having to jump off the road from time to time to get out of the way of several incoming waffle trucks.

On my first leg, I ran about 6 miles in the dark and fantasized about food. I was given to understand that my teammates in Van One, who when finished with their six legs were to go back to the hotel and make a delicious spaghetti dinner, leaving us with the leftovers to eat when we got in at about 2 am.

So we finished our runs and headed back to the hotel all tired, sweaty and grouchy. I took a quick shower and got to the kitchen to eat and almost got sick as I looked at the pot. Whoever cooked the spaghetti must have tried to cook two lbs. of spaghetti in a pint of water. The pasta was all congealed and stuck to the bottom of the pan, and on the table were a jar of Prego® spaghetti sauce and a plastic container of Buitoni® shredded parmesan cheese. Of course, sensible people would have just stopped at some all-night diner or fast food place and gotten sandwiches, but this spaghetti feast is some kind of tradition in our club, designed to keep the faint-hearted from

coming back. I struggled with the decision to eat or not to eat, and finally selected the smallest portion I could, about the size of Byron Benoit’s ankle. I cut off little pieces with the edge of my spoon, throwing the portion to the back of my throat and guzzling some water, as if taking a pill.

So we all took a nap of about 12 minutes and at 4:15 am we got on the road to the next transition point to relieve the spaghetti makers, and I made myself known to them on the subject of pasta preparation, which amused my van-mates, but ruined any of our teammates’ hopes of a culinary career.

You got to see many different themes to the team names and bizarre writing on the vans you passed by, but our favorite was the “Chuck Norris” van, on which we saw, “If Chuck Norris is running late, time better slow the hell down,” and “If you have five dollars and Chuck Norris has five dollars, Chuck Norris has more than you.”

After what seems like nine days in Oregon, it is finally Saturday afternoon and we mercifully finished at the beach, drank a few beers and had dinner, and I made my way back to our new hotel at the beach. But this time I didn’t get to sleep with the previouslycomatose Doug. Apparently his spouse, the Physician of Phlegm, must have learned I slept with her husband on Thursday and nixed any chance of another. I sure hope people at Costco don’t get the wrong idea about all this, or I’ll have to find some other place to buy gallon jars of Dijon mustard.

But there was this guy Jim on our team, a co-worker and friend of the Rich Oil Baron.

I don’t know Jim, but Henry had told me in an email that Jim was a “Therapist.” It wasn’t until the next morning I found out Henry had failed to hit the space bar after the “e” and before the “r” in “therapist.” Tough to sleep when you’re pinned to the mattress under an unconscious man, my final night of hell.

Getaway day Sunday. Barney took the vans to be cleaned and gassed up, and we headed for the airport. Cindy sat directly behind me, and no doubt suffering from some sort of withdrawal, (“Henry, look in the glove compartment and see if maybe there’s a waffle in there”) repeatedly tapped her foot against my seatbelt, and when I quietly and politely complained, she popped about 23 pieces of Bazooka® gum in her mouth and snapped it in my ear all the way to the airport.

I am a fair-minded man for the most part and don’t wish to pick on Cindy. I am proud of the fact that I hate every one of the people on my team equally.

Oh, all right, I’ll be serious for once. Barney’s hard work and generosity were beyond measure, Cindy only ate one waffle, and the group that let me share this experience with them are the greatest people on earth. So yes, Meyer, I really did have fun! -Spareribs

January - February 2010 |

FOOTPRINT 27

RAW RACE RESULTS

send your race results to thomas “t.o.” okazaki at tokaz007@hotmail.com

From 5Ks to ultRAs June 27, Seattle, WA seattle Rock ‘n’ Roll Marathon Vern Lumbert: 2:18:03

Blaine Covington: 21:26, 2nd AG Elizabeth Lawrence: 25:43 Tina Covington: 25:58, 3rd AG Laura Swenson: 32:54 Emily Johnston: 33:23

Sept. 27, Carrollton, TX Carrollton Runner’s Club 5K

Oct. 4, Portland, ME Peak Performance Maine Marathon

Jessica Montz: 5:13:31

seattle Rock ‘n’ Roll half Marathon

Robin Pearson: 24:15, 1st AG

Carrollton Runner’s Club 1 Miler Katie Pearson: 7:56, OFW Madeline Pearson: 10:32, 1st AG

Oct. 3, Ft. Worth, TX trinity Bright halloween 5K Colleen Casey: 18:51, OFW

Oct. 3, Trophy Club, TX Bird on the Run 4 Mile trail Race Jack Hase: 32:15, MMW Rick Sanford: 33:52, 2nd AG Jennifer Bates: 33:55, 1st AG Mike Ahearn: 35:03, 3rd AG Kelly Richards: 35:38, FMW Michelle Williams: 37:08 Elizabeth Lawrence: 39:27, 1st AG Anne Woods: 40:22, 2nd AG Ray Harris: 42:00, 3rd AG Linda Sanders: 48:00 Kirsten Keats Kuehler: 50:08 Joe Kuehler: 50:10

Oct. 3, Mineral Wells, TX Clark gardens half Marathon Bridget Smith: 2:04:50, 1st AG David Smith: 2:10:05, 1st AG

Oct. 3, Sacramento, CA Corelogic Cowtown half Marathon Brad Pearson: 1:26:20, PR Robin Pearson: 1:46:28

Oct. 3, Bristol, NH new hampshire Marathon Thomas Okazaki: 4:42:09 Lesley Toops: 6:11:40

Oct. 3, St. George, UT st. george Marathon

Troy Pruett: 2:48:53, PR, BQ Jon Korte: 2:58:20, BQ Doug Keeffe: 3:33:08, PR, BQ Brad Liles: 3:45:38 Kat Sparks: 3:53:49, BQ Mary Keeffe: 3:59:33, PR, BQ Michelle Putze: 4:01:37 Mary Ann Calvio: 4:02:31, PR Jim Baudhuin: 4:29:18

Oct. 3, Dallas, TX 2009 dRC the loop 15K

Terry Marcott: 1:00:11, 2nd AG Mike Ahearn: 1:11:14 Spareribs LaMothe: 1:17:46, 3rd AG Ryan Burns: 1:26:19 Mark Minorik: 1:30:07

Oct. 3, Grapevine, TX the Vineyard Run 5K

Blade Norman: 19:33, MMW

Thomas Okazaki: 4:34:03, 15th State Lesley Toops: 6:35:50, 17th State

Oct. 10, Grapevine, TX double trouble 10K

Craig Minyard: 35:13, MMW Rick Hanson: 37:07, 1st AG Mark Miller: 38:31, 2nd AG Brad Pearson: 40:43, 1st AG Scott Decker: 41:20, 2nd AG Blade Norman: 41:35, 2nd AG Tim Jacobs: 42:36, 3rd AG David Strome: 45:10, 1st AG Laura Nelson: 45:19, FMW John Ball: 45:35, 1st AG Steve Buksh: 45:45, 3rd AG Steve Cox: 46:40, 3rd AG Elizabeth Rudy: 46:41, FGMW Bart Bybee: 48:43 Doug Noell: 48:56 Tracy Barnes: 49:45 Don Strome: 50:15 Marty Metzger: 51:05, PR Christine Bassano: 51:08, 2nd AG Spareribs LaMothe: 51:24, 1st AG Mike Eccleston: 51:30, 1st AG Kyle Keifer: 52:25, 2nd AG Elizabeth Lawrence: 52:37, 1st AG Priscilla Reese: 52:54, 1st AG Tina Covington: 54:21, 3rd AG Ann McCarley: 56:26 Julie Sampson: 56:37 Beth Hyland: 57:16.6, 1st AG Randa Foster: 57:16.8, 2nd AG Mike Bassano: 57:19 Anne Sommerfeld: 57:50 Suann Lundsberg: 58:40, 2nd AG Maria Dauphinais: 59:36 Deborah Cox: 1:02:58, 1st 10K Carol Wise: 1:03:11 Emily Johnston: 1:06:06, PR Alan Engisch: 1:12:25 Vern Lumbert: 1:17:12 Roy Lange: 1:27:35 Lisa Noell: 1:32:46

double trouble 5K

Rick Hanson: 17:45, 1st AG Joseph Hale: 18:36, 1st AG Terry Marcott: 19:23, MGMW Molly Tucker: 19:31, OFW John Ball: 20:53, 2nd AG Doug Noell: 21:03, 3rd AG Elizabeth Rudy: 21:05, FMW Steve Cox: 21:12, 2nd AG Laura Nelson: 21:13, 1st AG Brad Liles: 22:05, 2nd AG Bart Bybee: 22:22, 3rd AG Marty Metzger: 23:05, PR

28 FOOTPRINT | January - February 2010

Jessica Hanson: 23:13, 2nd AG Dale Mauger: 23:59, 1st AG Priscilla Reese: 24:41, 1st AG Anne Sommerfeld: 25:39, PR Beth Hyland: 25:53, 3rd AG Vern Lumbert: 26:08 Randa Foster: 26:16 Ann McCarley: 26:46, 3rd AG Ev Barnes: 27:15, 2nd AG Don Krell: 27:17, 2nd AG Maria Dauphinais: 27:19 Kathy Krell: 28:19 Carol Wise: 29:55 John Dalri: 32:33, 3rd AG Laura Swenson: 33:50 Marci Sims: 37:11, 1st 5K Roy Lange: 42:46 Lisa Noell: 42:46

Oct. 10, Cassoday, KS heartland 50 Miler

Steve Grady: 11:54:23, 1st 50 Miler

Oct. 10, Coppell, TX Run Proud For dessert 5K Byron Benoit: 18:48, 2nd AG Dean Baranowski: 23:09 Mary Lessor: 25:46 Stacy Dannels: 27:14 Lisa Hyne: 27:58 Karen Wales: 41:39

Oct. 10. Baltimore, MD under Armour Baltimore Running Festival Marathon David Moyer: 3:39:37, PR Lesley Toops: 6:19:38

Oct. 10, Irving, TX Water is Basic 10K

Ros Dalrymple: 44:16, FMW

Oct. 11, Chicago, IL Bank of America Chicago Marathon Tim Oberholzer: 3:11:17, PR, BQ Terry Toce: 4:13:12, PR, BQ Mike Toce: 4:48:10 Bethany Powers: 4:48:10 Adrienne Stipe: 4:51:41 Carl Stipe: 5:01:50

Oct. 11, Dallas, TX lost dog 20K

Frankie Agius: 1:25:05, 3rd AG Kristine Hinojos: 1:31:32, 1st AG Julie Burns: 1:40:22, 1st AG Robin Pearson: 1:48:57, 2nd AG Margaret Powers: 1:49:42, 1st AG Kimberly Davis: 2:19:49, 2nd AG

Oct. 17, Southlake, TX Jogging For Johnson 5K Dale Mauger: 24:02, 1st AG

Oct. 17, Dallas, TX Komen dallas Race for the Cure 5K Rick Hanson: 17:08, 2nd AG Yolanda Hopping: 22:07 Suann Lundsberg: 26:40, PR Su Landis: 27:51, PR

RAW RACE RESULTS continued Carol Ezell: 30:34 Marci Sims: 35:11, PR

Oct. 24, Ft. Worth, TX d.o. dash 5K

Oct. 17, Amarillo, TX Palo duro 50 Miler

Craig Minyard: 17:02, OMW Mark Miller: 18:50, 1st AG Mike Ahearn: 22:25, 1st AG Priscilla Reese: 24:15, 1st AG

Palo duro 50K

Oct. 24, Lewisville, TX sudan Footrace 5K

Doug Ryan: 10:21:38 Alberto Battaglino: 11:39:30 Debi Evans: 6:59:43, PR

Palo duro 20K

Colleen Casey: 1:35:54, OFW Brad Liles: 1:47:42 Doug Noell: 1:51:02 Kevin Boudreux: 1:51:20 Nick Kannady: 2:08:49, PR Marty Metzger: 2:10:27, PR Christine Bassano: 2:12:40 Michelle Putze: 2:21:57 Stacie Boudreaux: 2:28:24 Tia Metzger: 2:28:24 Linda Sanders: 2:31:44 Courtney Noell: 2:32:03, PR Brad Frazier: 2:32:04 Gary Howsam: 2:42:59 Mike Bassano: 2:45:06 Evelyn Luccioni: 3:13:33 Tony Dominiec: 3:17:54 Joe Luccioni: 3:29:52 John Bush: 3:45:40 Lisa Noell: 3:46:06

Yolanda Hopping: 22:33, 1st AG

Oct. 24, Oklahoma City, OK 24 the hard Way ultra-6 hr on Road Thomas Okazaki: 34 laps, 32.85 miles, MMW Laura Nelson: ? laps, ? miles, FMW** **chip timing issue and official result not available

Oct. 25, Carrollton, TX Carrollton Runner’s Club 5K Blade Norman: 21:01, 1st AG Elizabeth Rudy: 21:25, OFW

Carrollton Runner’s Club 1 Miler Katie Pearson: 8:06, OFW Madeline Pearson: 9:29, 1st AG

Oct. 25, Washington D.C. Marine Corps Marathon

Oct. 17, Tyler, TX the tyler half-5K

Vern Lumbert: 26:06, 2nd AG

Dan Cole: 3:45:13 Terry Marcott: 4:06:01 Danyah Arafat-Johnson: 4:35:34, PR

Oct. 17, Irving, TX Valley Ranch Pumpkin dash 5K

Oct. 31, Las Colinas, TX Four seasons Cool Run 10K

Katie Pearson: 26:16, 1st AG

Oct. 18, Ft. Worth, TX FWRC high Five 5K

Blade Norman: 19:10, 2nd AG Elizabeth Rudy: 21:23, FGMW

Oct. 18, Des Moines, IA iMt des Moines Marathon Mark Lehrmann: 3:55:28

Oct. 18, Indianapolis/ Lawrence, IN indianapolis Marathon

Carole Dillard: 3:55:45, PR, BQ

Oct. 18, Denver, CO new denver Marathon Lesley Toops: 6:01:54

Oct. 18, San Francisco, CA nike Women’s Marathon Laura Hause: 4:27:15 Kathy Caukins: 4:56:38 Tammy Shadden: 5:30:45

nike Women’s half Marathon Shannon Allen: 2:57:04

Oct. 22, Ft. Worth, TX Friends of the River 5K Run Ken Hall: 17:03, 1st AG Byron Benoit: 18:41, 1st AG Kristine Hall: 28:29 Tim Roche: 29:15 Ross Darrow: 35:40

Colleen Casey: 37:50, 3rd OFW Nick Kannady: 50:53 Priscilla Reese: 52:04, 1st AG

Four seasons Cool Run 5K Rick Hanson: 17:59, 1st AG David Smith: 28:34 Bridget Smith: 28:35

Oct. 31, Pittsgrove, NJ halloween Bone Run 5K

Henry Galpin: 22:06, 1st AG Samantha Galpin: 22:07, 1st AG, PR

Oct. 31, Bandera, TX Cactus Rose 50 Mile ultra Run Stacie Boudreaux: 14:21:21, 1st 50 Miler Kevin Boudreaux: 14:21:31

Nov. 1, Springfield, MO Bass Pro shops Marathon Brad McClew: 3:33:55 Thomas Okazaki: 4:05:04

Nov. 1, Dallas, TX dRC half Marathon

Craig Minyard: 1:17:27, 3rd MMW Jeff Garber: 1:23:07, 2nd AG Lee Rebodos: 1:29:06 Tim Jacobs: 1:34:07 Mitch Kent: 1:39:18 Steve Buksh: 1:39:51 Laura Nelson: 1:44:09

Yolanda Hopping: 1:48:23 Spareribs LaMothe: 1:54:07 Ryan Burns: 1:55:18 Kelly Richards: 1:59:00 Rick Sanford: 1:59:00 Veda Miner: 2:08:27 Mark Minorik: 2:10:34 Ross Darrow: 2:12:41 Carol Wise: 2:21:10 Traci Rodney: 2:34:14

dRC half Marathon 5K

Leana Sloan: 21:21, FMW

Nov. 1, New York City, NY ing new york City Marathon

Troy Pruett: 3:07:40 Kristine Hinojos: 3:30:35, PR, BQ Heather Wallace: 3:41:37 Robin Pearson: 4:09:28 Kim Danahy: 5:14:33 Lesley Toops: 6:13:40, State #20

Nov. 7, Colleyville, TX CPlF Race to Read 5K

Craig Minyard: 16:54, OMW Blade Norman: 19:02, 2nd AG Elizabeth Rudy: 21:03, FMW Leana Sloan: 21:33, 1st AG Mike Doud: 22:57, 1st AG Vern Lumbert: 25:11 Marty Hughes: 25:33 Elizabeth Lawrence: 25:14, 1st AG

Nov. 7, Springfield, MO national home school XC Meet Boys 5K Run CC Varsity Team: Home School Athletic, 2nd Place Joseph Hale: 17:35, 6th Overall

Nov. 7, Huntsville, TX Rocky Raccoon 50K

Thomas Okazaki: 6:37:37 Debi Evans: 7:24:37

Nov. 7, The Colony, TX salute to American heroes 10K Mark Miller: 38:28, 1st AG Mike Ahearn: 48:22, 3rd AG

Nov. 8, Outer Banks, NC oBX Marathon Julie Sheridan: 4:56:17 Alan Noell: 6:08:39 Lesley Toops: 6:23:05

oBX half Marathon

Steve Sheridan: 3:31:16 Pat Noell: 4:27:18

Nov. 8, Ft. Worth, TX orowheat Ft. Worth Marathon Thomas Okazaki: 4:08:16 Jack Hase: 4:41:59 Steve Grady: 5:09:16 Bridget Smith: 5:15:46

orowheat Ft. Worth Marathon 20 Miler

Randy Powers: 2:55:08 Margaret Powers: 3:02:56, 1st AG Maria Dauphinias: 3:32:26, 2nd AG

orowheat Ft. Worth half Marathon

Mitch Keith: 2:04:36 Tim Roche: 2:08:38 Su Landis: 2:09:53, 1st AG, 1st HM Suann Lundsberg: 2:11:46, 1st HM Charlyn Maloy: 2:21:30 Carol Wise: 2:24:43 Marvin Smith: 2:25:21

Nov. 11, Mansfield, TX Miles for Merideth 5K

Priscilla Reese: 24:03, 1st AG

Nov. 13, Flower Mound, TX Rockledge Rumble 50K

Scott Eppelman: 5:06:13, OW Laura Nelson: 6:46:22 Doug Ryan: 7:09:46 Thomas Okazaki: 8:22:29

Rockledge Rumble 30K

Doug Keeffe: 3:58:07 Dale Mauger: 4:00:23 Kevin Wessels: 4:09:56 Christine Bassano: 4:15:33 Michelle Blackard: 4:19:12 Diane Hill: 4:20:10 Doug Noell: 4:24:00 Steve Bryant: 4:24:48 Rick Sanford: 4:32:16 Ross Darrow: 4:42:16 Tim Roche: 4:45:37 Kat Sparks: 5:00:34 Courtney Noell: 5:09:09, PR Mary Keeffe: 5:26:25

Rockledge Rumble 15K

Reba Becker: 1:47:13 Hélène Walker: 1:47:46 Elizabeth Lawrence: 1:47:51 Matt Burns: 2:06:09 Rick Fogle: 2:21:55 Alan Engisch: 2:23:11 Lisa Noell: 2:37:06

Nov. 14, Ft. Worth, TX speedway 10K

Kristine Hinojos: 45:53, OFW Liz Tinch: 1:08:04, 2nd AG

speedway 5K

Molly Tucker: 19:37, OFW Mitch Kent: 21:19

Nov. 14, Richmond, VA suntrust Richmond Marathon Ric Roberto: 4:10:38 Lesley Toops: 5:45:17

Nov. 15, San Antonio, TX san Antonio Rock ‘n’ Roll half Marathon Pam Neven: 2:03:21 Vern Lumbert: 2:20:31 Emily Johnston: 2:48:28

January - February 2010 |

FOOTPRINT 29

RAW RACE RESULTS continued Nov. 15, Dallas, TX Big d 30K

Spareribs LaMothe: 2:53:01, 2nd AG

Big d 5K

Mary Ann Calvio: 30:16

Nov. 18-22, Flower Mound, TX ultracentric experience 6-hr ultra Run Jim Baudhuin: 32.09 miles, 2nd place Steve Grady: 30.57 miles, 3rd place

Nov. 21, Arlington, TX Boogie for the Babies 5K Randy Bobe: 18:24, OMW

Nov. 21, Southlake, TX Run, Rock And Roll 5K

Mike Doud: 22:47, 1st AG Jennifer Bates: 22:34, 1st AG Elizabeth Lawrence: 25:36, 2nd AG

Nov. 22, Ft. Worth, TX Mote in Motion half Marathon Kevin Wessels: 1:54:00, 3rd AG Kathryn Gleghorn: 2:18:00 Lorraine Wessels: 2:21:00

Mote in Motion 2-Person Relay Female Division Kristine Hinojos*: 1:34, 1st Place Angela Eusery Mixed Division Elizabeth Rudy: 1:29, 1st Place Blade Norman *Member of RAW

Nov. 22, Carrollton, TX Carrollton Runner’s Club 5K Jack Hase: 20:23, MMW

Carrollton Runner’s Club 1 Miler Jack Hase: 6:23, 1st AG Nathan Eppelman: 15:29, 1st AG Nicholas Eppelman: 15:29, 2nd AG

Nov. 22, Tulsa, OK tulsa Route 66 Marathon Thomas Okazaki: 3:54:38 Lesley Toops: 6:22:15

tulsa Route 66 half Marathon Colleen Casey: 1:24:23, OFW Nick Kannady: 1:56:02, PR

Nov. 26, Dallas, TX Capital one dallas turkey trot 8 Miler Craig Minyard: 46:17, 2nd AG Lee Rebodos: 51:40 Richard Evans: 55:17 Mike Ahearn: 1:00:55 Julie Burns: 1:04:20 Ryan Burns: 1:06:25 Jeff Barnhart: 1:13:39 Dan Jones: 1:13:45 Karen Jones: 1:18:24

Nov. 26, Woodlands, TX ge Run thru the Woods 3 Mile Run Meredith St. John: 27:45

30 FOOTPRINT | January - February 2010

Nov. 26, Ft. Worth, TX yMCA Ft. Worth turkey trot 10K Mark Miller: 36:48, 2nd AG Byron Benoit: 43:02, 3rd AG Trish Fields: 47:54 Mike Doud: 48:09 Vanessa Loggins: 52:58

yMCA Ft. Worth turkey trot 5K Al Walker: 22:51

Nov. 26, Ft. Worth, TX Park glen turkey trot 5K

Mitch Kent: 21:47, 1st AG Dennis Novak: 25:52, 3rd AG Anne Woods: 26:53, FMW Marvin Smith: 27:46, 3rd AG Jill Smith: 31:21, 1st AG

Nov. 26, Hunt, TX trot your turkey off 5K trail Run Doug Noell: 25:49, OW Courtney Noell: 33:00, OFW

Nov. 28, Plano, TX Plano Pacers turkey Run off 15K Lee Rebodos: 1:02:13, 2nd AG Julie Burns: 1:13:47, OFW

Nov. 29, Cocoa Beach, FL space Coast Marathon David Moyer: 3:48:52

duathlons & triathlons Oct. 3, Benbrook, TX Benbrook Women’s triathlon

(300 meter swim/6 mile bike/5K run) Julie Burns: 40:30, 1st AG

Oct. 11, Dallas, TX toyota u.s. open triathlon dallas

(1.5K swim/40K bike/10K run) Abby Cox: 2:31:48, 2nd AG Chris Hillen: 2:35:36 Matt McCullough: 2:45:20 Lee Rebodos: 3:03:40 Ryan Foster: 3:12:08, 1st Olympic Dist. Tri Sonia Soprenuk: 3:20:26

Oct. 25, Austin, TX longhorn 70.3 ironman

(1.2 mile swim/56 mile bike/13.1 mile run) Julie Kaner Burns: 5:41:52 Ryan Burns: 5:48:26 Mike Doud: 5:53:53 Marybeth Crane: 6:57:59, 1st Half Iron Steve Stamos: 7:39:20, 1st Half Iron

Oct. 25, Keller, TX Monster one triathlon

(300 meter swim/12 mile bike/5K run) Scott Decker: 1:03:32, 1st AG Lee Rebodos: 1:05:00, 2nd AG Brad Pearson: 1:05:35, 1st AG Al Walker: 1:09:02, 2nd AG Steve Johnson: 1:16:27 Matt Barnhart: 1:19:20 Kelly Rhoten: 1:19:33 Jeff Barnhart: 1:20:40

Anne Sommerfeld: 1:21:37, PR Reba Becker: 1:22:19 Randa Foster: 1:24:25 Carol Ezell: 1:40:55

Nov. 14, Clearwater, FL Foster grant ironman World Championship 70.3

(1.2 mile swim/56 mile bike/13.1 mile run) Jim Lukanich: 4:35:39 Laurie Lukanich: 5:33:10

Nov. 22, Tempe, AZ Ford ironman Arizona

(2.4 mi swim/112 mi bike/26.2 mi run) Julie Kaner Burns: 12:27:38

outdoor Adventure Racing Oct. 10, Grand Gulf to Natchez, MS Phatwater Kayak Challenge 42.5 mile Race Debbie Carpenter: 4:54:16, 1st Class/2nd OF

Oct. 25, Dallas, TX Muddy Buddy dallas

Team-Pickle Power: 58:40 Veda Miner* Heather Shotwell Team-Who’s Your Buddy: 59:37 Sherie Skillern Kevin Skillern *Member of RAW

Nov. 7, Ft. Worth, TX Mud Run Challenge

All Female Division Muddy Maidens: 1:25:55 Stacy Boenisch Cathy Buchanan Yvette Miller Laura Nelson* Priscilla Reese* T2 Couples Team Division Team 0224:1:30:12 Brad Liles* Michelle Putze* CoEd Division Muddy Beer Run: 2:09:51 Mike Ahearn* Courtney Kudla-Shade Nimesh Patel Kevin Shade Karen Wackerow *Member of RAW

legend 1st hM-1st Half Marathon 1st M-1st Marathon 1st tri-1st Triathlon 1st ultra-1st Ultramarathon 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 MsrW- Male Senior Winner FsrW- Female Senior Winner

LAKE GRAPEVINE RUNNERS & WALKERS CLUB

MeMBeRshiP APPliCAtion  New Membership

 Male  Female DOB___/___/___

 Renewal

Name ________________________________________________ Address ______________________________________________ City _________________________________________________

Can we publish this information in the club directory?  Yes  No Participating Family Members Name ___________________  M  F DOB___/___/___

State ____________ Zip Code ____________________________

Name ___________________  M  F DOB___/___/___

Home Phone ( ) ________________________________________

Name ___________________  M  F DOB___/___/___

E-Mail Address ________________________________________

Name ___________________  M  F DOB___/___/___

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.

Membership dues  $20 Single  $30 Family

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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 the membership application and drop it off or send it in.

z Lake Grapevine Runners & Walkers

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UPDATe

New Members Nelda Bruce Debi Cox Debby Eads Laura Glenn Diana Hill Laura Holzwasser Erin Horak

Lisa Hyne Bojana Jeknich Kathy Jensen Sarah Johnson Mary Ledeboer Rhona Lintow Jeff Lyons

Mary Malley Andrea O'Neal and Chris Powers Chris Sims Shelley Vehrs Jerry Werner

Skye Garrett & Tracy Morris Gary Howsam Don Krell Eddie Leyton Vern Lumbert Barbara Martin Alicia & Kevin McGlinchey Bill & Chris Parker

Kelly Richards Tammy Shadden Julie Sheridan Lesley Toops Brad Troutman Noel Widdowson and Lauren Wallach Michelle & James Williams Sylvia Wong

Membership Renewals David & Becky Aungst Colleen & Dean Baranowski Michelle Blackard Thomas Byno Colleen Casey & Nick Kannady Alan & Tosca Engisch Tony Flesch Randa & Ryan Foster

Welcome to all of our New Members January - February 2010 |

FOOTPRINT 31

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

Non-Profit 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.

How Many Push-ups Can you Do? Join the 2010 Push-up Challenge

By Michelle Blackard

T

his was posted on the RAW Forum in December, so if you’re reading this in the FOOTPRINT for the first time, you may have some catching up to do. Please don’t try to get caught up all in one day — EASING into it is the key!

Here’s the deal — do a push-up equivalent to the day of the month.

January 1st – 1 push-up January 2nd – 2 push-ups January 3rd – 3 push-ups up to...

December 31st – 365 push-ups.

You don’t have to do all of the day’s push-ups in one set.

You can do some push-ups in the morning, some in the afternoon, and you can even catch up by doing some of today’s push-ups tomorrow (although not recommended).

However, you must be all caught up at the end of February and then every month thereafter in order to be “IN” the competition, otherwise you’re in “CATCH-UP” mode or you declare yourself “OUT.” Also, participants are not allowed to “bank” any push-ups for later. For example, no extra push-ups on January 1st will count toward future days.

All push-ups must be the standard, “military-style” push-up.

Unfortunately, push-ups from your knees will not count, although they’re better than not doing any push-ups. Keep your chin well off your chest, keep you back straight and drop completely below a line drawn from one elbow to the other. You can do some regular ones (hands shoulder-width apart), some wide, and some narrow. At the end of each month, go to the RAW Forum and add your name to the list that is either IN, OUT, or CATCHING UP.

Here’s a link for a Julian calendar (use the one on the right since 2010 is not a leap year), making it easy to see that Feb 1 is the 32nd day of the year and July 4 is the 185th day, so that’s how many push-ups you must do on those days. You can pick up a calendar from the clubhouse.

If you stick with the plan, here is the number of push-ups you need to do each month to stay IN: January 496 February 1,274 March 2,325 April 3,165 May 4,216 June 4,995 July 6,107 August 7,068 September 7,755 October 8,959 November 9,585 December 10,850 Add it up and for those who finish will have done 66,795 push-ups the year. Even those making it only to the end of June will have done 16,471. Now ask yourself, how many did you do in 2009?

OK, now it’s time for predictions. Take a look at the RAWforum to see who’s in and just before the cutoff, tell lgrawfootprint@verizon.net who you think will win, who will pull a shoulder, etc. Oh, this is going to be fun!

Sign up for the push-up challenge at http://sites.google.com/ site/pushupchallenge2010/home

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com