July 2010

FOOTPRINT Lake Grapevine Runners & Walkers

July - August 2010

www.runnersandwalkers.com

11-Year Winning Streak - Dogs Rule!

By Randa Foster

O

n Saturday, April 24th, RAW hosted the 11th Annual Hound Dog Hustle. The morning started really wet, but thankfully it cleared up just before 6 am. The RAW volunteers and our sponsors were there to help benefit fifteen local dog rescue groups and the adopt-a thon.

RRCA Texas State 5K Championship start

The 2010 RRCA Texas State Championship 5K started promptly at 8 am and RAW produced some great champions. Ken Hall was the overall winner in 16:44 and Molly Tucker was the female winner, crossing the line in 18:14. Colleen Casey was the second female finisher and won her age group in 18:54. The Masters winner was Bob Fowler in 19:07.

Our MetroPet 1-Mile Fun Run was all about the dogs. Our four-legged friends sported bandanas and gave the race their sniff of approval.

We appreciate the hard work of Gary Howsam, Ray Harris and Christy Howard of Three Dog BakeryÂŽ for the course set up. A special thank you to Girl Scout Troop 1401 for the water stop, David Ball for this year's race logo

and for singing the National Anthem and to Mad Duck Cyclery for leading the 5K. We also thank Co-Director Lisa Hyne and all of our RAW volunteers that helped with another successful Hound Dog Hustle, keeping it one of the most popular races in the Metroplex for families and dogs.

Tails are waggin' for RAW member, Jay Jones. Jay obtained nine reusable signs for RAW’s race-day registration area. The signs were made and donated on behalf of his employer, Federal Heath Sign Company. Way to go, Jay! Thank you to all of this year's sponsors and volunteers for making the 2010 Hound Dog Hustle a barking success.

1-Mile Fun Run First Female Callie and her owner Amanda Lennox.

"Jersey Mike" Bassano is making sure that Dash is having fun.

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 Race results to tokaz007@hotmail.com

2 FOOTPRINT | July - August 2010

FOOTNOTes•FOOTNOTes•FOOTNOTes•FOOTNOTes

lake grapevine Runners & Walkers Club

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

• To Kirsten (Keats) and Joe Kuehler on the June 4th birth of their daughter, Harper Hamilton.

• To Gregory LaMothe on being selected as a 2010 Medtronic Global Hero.

• To 2010 high school graduates: Sydney Lauray Johnson, daughter of Stacie Sauber. Big Mac Stipe, son of Carl and Adrienne Stipe.

Andrew Sanford, son of Rick Sanford. Zach Henry, son of Noreen and Ray Henry.

• To Staci Rivero on earning her Master's degree in school counseling from Dallas Baptist University.

• To Chris and Peggy Reyher on their 50th wedding anniversary. speedy reCovery • Speedy Recovery to Emily Johnston, Tim Oberholzer and Karen Robertson. thank you • To our Hound Dog Hustle Race Directors, Randa Foster and Lisa Hyne and the race volunteers and participants on making this year’s HDH a huge success!

• To Kat Sparks and Craig Minyard for conducting a review of RAW’s financial records and making recommendations to ensure the integrity of our documentation.

• To Suann Lundsberg for signing on as the 2011 Bold in the Cold Race Director.

• 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 help Wanted Looking for a Race Director for the 2011 Double Trouble club run. For more information contact Ray Harris at RayH@ RunnersAndWalkers.com. announCements RAWear now on sale. New short and long sleeve dri-weave, moisture wicking technical shirts. The short sleeve shirts are available in men's and women's cut in white, silver or yellow (men's only). The long sleeve shirts are unisex and available in white or silver. Long-sleeve shirts are priced at $15 and short-sleeve at $10.

Available only while supplies last.

Deadline for the next FOOTPRINT is August 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 RAW Walk/Runs

Board Meetings

Walk/Run every saturday & sunday 7 a.m. at the clubhouse

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

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

Track Workouts Trackies meet every Tuesday 5 p.m., Grapevine Middle School

August 9 & September 13 All members are welcome to attend.

sNL Dinners saturday Night Live Dinners

1st Saturday of every month, 5 p.m.

August 7 – Taqueria Burritos Locos, Grapevine September 4 – Hard Eight BBQ, Coppell

Hill Workouts Hillbillies meet Thursday nights Thursdays 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park

RAW Annual Luau

BRAw Cycling

BYOB, lawn chair, swimsuit & towel and a tropical side-dish, appetizer, or dessert to share!

BRAw Cycling

RAW Annual Luau Saturday August 28, 7:00 p.m.

Home of Randa & Ryan Foster, Grapevine

Mondays at 6:30 p.m.

Watch the RAWforum and e-blasts for more details.

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

Gro Bait Ice 5k Race series

Kayak Group RAW Navy meets Monday mornings

6 & 7 a.m., boat lauch by the clubhouse.

Contact SteveR@RunnersAndWalkers.com for more details

Open Water swim Workouts Weekly April – November Meet along the shore 8/10 mile east of the clubhouse. Contact marty@ metzgerconsulting.net for more details

Gro Bait Ice 5k Race series Sunday, August 1 and Sunday, September 12, 7 a.m. http://www.runnersandwalkers.com/grobaitice5k/ or see ad on page 8 for more information.

Bloody Mary sunday RAW’s annual Bloody Mary contest Sunday, September 5, at the clubhouse starting at 9 a.m.

RAW “Night at the Movies” RAW "Night at the Movies" Featured Film - "Run Fat Boy Run" Saturday, September 25, the clubhouse at sunset.

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

July - August 2010 |

FOOTPRINT 3

LAKE GRAPEVINE RUNNERSANDWALKERS

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

H

ow can it be July already?

Didn’t I just finish penning the President’s message a couple of days ago? It seems that every other day I am getting a reminder note from Tony Flesch that the deadline for the next FOOTPRINT is in a few days.

Okay, enough with the whining.

I do want to point out Kat Sparks’ and Craig Minyard’s outstanding effort in performing a financial review of the club’s books. It had been about five years since the last one and the RAW Board felt it was time to check up on things. We had no concerns that Brad Liles wasn’t doing a good job or that he wasn’t safeguarding our liquid assets (the new pickup truck and upcoming nuptials never entered our thoughts). Having served previously as club Treasurers and possessing the required knowledge of the financial processes, Kat and Craig readily agreed to perform this duty for us when we approached them.

They spent long hours doing the review and both, along with Brad, who was intimately involved, deserve the entire membership’s appreciation.

Financially, we’re in great shape.

There were a few suggestions about process and procedure and a committee will be formed to address them. We’ll also be assembling a budget committee over the next few

4 FOOTPRINT | July - August 2010

weeks. LGRAW has continued to grow and we’re going to have to start to act like a grown-up organization. Anyone interested in getting involved?

There are a few new faces on the board. Since I am writing this at the end of May, I can’t name names lest you suspect that the fix was in on the election. If you aren’t one of the new board members, we still encourage you to attend a board meeting. They are held on the second Monday of each month at 7:00 pm at the clubhouse. It could open your eyes as to how and why things happen around here. And you won’t get assigned any tasks if you don’t raise your hand and volunteer for them.

If you haven’t heard, we have a Race Director for 2011 Bold in the Cold (January 2011)!

The whole membership should appreciate Suann Lundberg for stepping up and offering to fill the position. There are already several experienced race directors that have let her know that they are willing to help her out. We’re still looking for a Race Director for Double Trouble (October 9, 2010). These same experienced people are willing to help you, too. You will have the admiration of the entire club. Think about it, but not too long. We’ve got to get moving on this race. Either send me (rayh@

runnersandwalkers.com) or any of the board members an e-mail if you have an interest.

On a more serious note, I recently received an e-mail from a member who listed a number of things about the club that made this person question his/ her membership renewal. The thing that caught me off guard about this is that it had gotten to a point that this particular member had to finally speak up.

This club, as well as any other, is only as good as its membership.

I would ask any member that has a suggestion, complaint or question to feel comfortable enough to contact me, or any board member, either face-toface or via e-mail, and bring these things to our attention. We can’t address them if we don’t know about them.

Try to enjoy the rest of the summer and watch out for those “Caution: slippery when wet” signs that will be adorning the clubhouse floor. Hydrate and run safe. Cooler weather is only twelve weeks away. Okay, maybe a few more than that.

See you at the clubhouse next weekend.

Ray

Go Green

RAW Reduce, Reuse, Recycle Tips Green and Lean It’s time to focus on our children and what they can do to be “green and lean.” The “walking school bus” is a great activity I’ve seen re-emerge in my neighborhood, which I believe is a recycled idea from the past. Rather than having parents drive their child or children to school, they get a group of the neighborhood kids together and all walk to school.

Not only is it better for our environment and easier on the gas budget, but you and your child(ren) get some exercise (hence the “lean” portion) and extra time to talk with each other and the parents in the neighborhood. This will take some pre-planning because schedules will have to be adjusted to allow for the walking time, but the returns are well worth it.

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

Mini Push-Up Challenge

By Michelle Blackard

D

idn’t learn about the 2010 Push-Up Challenge until it was too late to enter? Or did you drop out earlier than you wanted to? Good news! There’s a new challenge in town. The goal of this challenge is to keep us doing push-ups until January 1st of next year.

If you’re at all like me, you were doing a ton of push-ups at the start of 2010 and then, after dropping out, you completely stopped doing them altogether.

We started this new contest on the RAWforum on June 1st, but you can join at any time. The goal is to do push-ups every OTHER day until December 31, 2010.

For June, do 20 push-ups every other day. For July, increase it by 10 to 30 push-ups every other day. Continue by adding 10 push-ups at the start of every month for the rest of the year. August will be 40 push-ups, September will require 50, October will take 60, November will increase to 70, and December will wrap-up 2010 with 80 push-ups.

The only rule is you must do the minimum every other day that is required for that month. You cannot take two days off in a row. The goal is consistency and strengthening for next year’s Push-Up Challenge.

Let me know you’re in! http://sites.google.com/site/ pushupchallenge2010/

It Takes a Village

By Kat Sparks

T

ears were running down his checks as he defiantly said, “I am NOT going to run.” It was the First Annual (and as it turns out, the only) Easter Egg Run at RAW. His three-year old brother was about 400 meters into the race when he stopped dead in his tracks and announced that he was done running.

Both of my boys were excited about the race and eagerly signed up, but race day turned out to be too much. In the end, they both managed to make it to the end of the 1-mile course thanks to the encouragement of one of our charter members who walked with them wearing a traffic cone on his head to lighten up the mood.

Most of the years raising my two boys were as a single mom with no family close by, so RAW became my family.

My children were raised in the wacky, but wonderful, world of RAW and as a result I believe they see the world a little

differently than their peers. They think it is normal for a bunch of sweaty adults to hang out enjoying adult beverages at 8:30 on a Sunday morning. They also find it quite normal for that same group to scatter like roaches around 8 or 9 pm after mumbling something about getting up to run 20 miles at 4:30 the next morning.

Both boys are well-versed in running lingo, spouting off comments about PRs (personal records) and tempo runs and happily giving their opinion on the best recovery drink.

They have spent hours volunteering at everything from RAW races to the White Rock Marathon and have witnessed runners in tears of joy and tears of pain at many marathon finish lines. They have learned the value of hard work by witnessing runners pushing themselves to the limit again and again for an elusive PR or Boston qualification. And they have enjoyed the camaraderie of young and

old, those with an abundance of material possessions and those with few, those who are fast and those who are not-so-fast, all working together to support each other in becoming the best they can be.

As a teacher and a mom, I realize the truth behind the saying “It takes a village to raise a child.” RAW has been my village.

When my kids were very young, I could take them to races and not worry about their safety. The RAW village kept an eye on them, helped them if they needed it, made them feel important and always informed me about their behavior…the good and the bad.

Today, both of my boys are freshmen, one in high school and one in college. My days as a mother are not over, of course, but when my oldest called from Army Basic Training, I stopped to reflect on how far we’ve come as a family…mom and two boys…with the help of the RAW village.

July - August 2010 |

FOOTPRINT 5

In a Flash!

Beginning Running – Summer in Grapevine!

By Tony “Flash” Flesch

I

t’s summer in Grapevine. The HEAT is ON. Summer running and training in Texas provides some unique opportunities, but requires extra caution as well. We all train in the summer and many of us ramp up the mileage for the multitude of autumn and winter half and full marathons, including Chicago, Marine Corps, New York City, and Dallas White Rock. Here are a few tips and precautions to help keep you cool and safe this summer. plan: Try to schedule your workout for early morning when the temperatures are at the lowest of the day. Conversely, humidity levels are usually at the highest. Carry some identification, such as a Road ID®. hydrate: Plan for your hydration needs. Do you have water available along the route or do you need to carry or drop water?

Take in fluids every 15 minutes. If your workout is going to last longer than one hour, drink a sports drink containing sodium and other electrolytes instead of plain water. Weigh yourself before and after your run and make sure you re-hydrate after the run. hydrations packs: Most runners typically use hydration packs that fall into three basic categories: belt type, hand-held, and CamelBak® or backpack type. Which one is best is a matter of personal preference and comfort. All have advantages and disadvantages. RAW members use the various types, so ask around. They will be glad to give you their opinion on why they like a particular type. sun protection: Wear a running cap or visor to keep the sun off your head and face; sunglasses to protect your eyes; and a sweatproof sunscreen to protect your skin.

Clothing: Wear loose-fitting, light-colored, moisture-wicking clothing. Light colors will reflect some of the heat. shade: Warm up, rest and cool down in the shade. Minimize time in direct sunlight. know thyself: Listen to, and know, your body. Know the difference between being tough and being stupid. No joke. Heat injuries can occur very quickly with little warning (see below). summer training and racing: Adjust your race pace. In their classic running books, both Jeff Galloway and Jack Daniels talk about adjusting expectations for the heat. Although everyone reacts differently, there is notable degradation, in the range of ten to twenty percent, as the temperatures climb into the seventies and eighties. training plans: With the multitude of fall and winter marathons, several questions surface on the “best” marathon-training plans. A proper response will take an entire column, which will be the topic of the next column. In a nutshell, you need a plan that is based on proven principles and is realistic and right for you.

Frozen bandana: The Badwater Ultramarathon (a race of 135 miles run in temperatures 120° or more in Death Valley, California) came up with a way to keep their runners cool: Lay a bandana out in a diamond shape and place a row of ice cubes in a horizontal line, just below one tip of the bandana. RAW’s version is a frozen bandana which was made popular by Noreen “Diva” Henry and Staci “Tini” Rivero. The night before your run, fold a bandana, but before putting it on, rinse it with water and place in the freezer. In the morning, put it in a cooler and drop it off (or a few of them) along the course. heat-related problems: All runners should be aware of these conditions and be familiar with the symptoms and treatments.

With proper precautions and some common sense, it is possible to continue running through the Texas heat. dehydration: Dehydration is the most common heat-related illness. Many people do not drink enough water each day.

Drinking coffee, soft drinks, tea and alcohol can further contribute to dehydration. Dehydration can occur at any time of the year, but it is most common during warm weather. heat cramps: Heat cramps are caused by dehydration and a loss of minerals. The symptoms are cramping muscles, commonly in the calf muscles, but can occur in other muscles. By the time heat cramps occur, you are already dehydrated. You should not continue to run because you will not be able to adequately rehydrate yourself during your run. heat exhaustion and heat stroke: Runners should become familiar with the symptoms of and treatments for heat stroke and exhaustion. Do not minimize the dangers here. Heat stroke is extremely serious and can even be fatal. hyponatremia: Hyponatremia is a serious condition caused by a low level of electrolytes in the blood. When you sweat, you lose sodium and other key electrolytes. If you drink only water during your run, you will dilute your blood and electrolytes even more.

This condition is usually only a problem in activities lasting more than one hour, but can occur in shorter activities. To avoid this, drink a sports drinks or some form of electrolytes during events lasting longer that one hour. Additionally, aspirin, ibuprofen and other anti-inflammatory drugs can contribute to the development of hyponatremia.

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.

6 FOOTPRINT | July - August 2010

Gotta Tri New Orleans 70.3®!

By Mary Beth Crane

I

t’s the day after my second Half Ironman®, now called an Ironman 70.3. Funny thing, I’m stiff and sore, but the worst pains I have are my sunburn and my wetsuit burn from rubbing on my neck. What did we learn from the Oschner New Orleans 70.3? Sunscreen and BODYGLIDE® are essential to a good long-course triathlon experience. You would think after finishing the Austin 70.3 last October with a sunburn that looked like ahi tuna that I would have learned. It must be the blonde in me (ha ha). Stubborn or stupid? Hmm….

What a great day it was in New Orleans. Lake Pontchartrain was choppy and took out quite a few swimmers. I had some rough early moments, but then became one with the waves and relaxed. Unfortunately, I probably swam 3,000 meters instead of 2,000 because I was all over the place. The waves pulled the swimmers into the shore. I even had one course official in a kayak yell at me, “Go left or you will hit the levy!” I was sure levy ping pong with my body would hurt, so I zigzagged my way back on course. I got out of the water about five minutes longer than it should’ve taken, but no major damage was done.

On to the bike. The transition was smooth and thank God for wet suit strippers. I got onto my bike, Roxanne, and away I went. My bike got tons of comments from the other riders. No exaggeration, I think about 500 people in the race commented what a cool bike I had (she’s hot pink camouflage). I wish they gave out style points, because Roxanne is definitely a statement on the ride. The best part was that after I retooled my bike a month before the race, I rode almost 2.5 mph faster. Sweet! The course was flat and fast. The only hills were the overpasses.

I spanked the bike portion of the race and entered the second transition. I was happy to see only about half of my age-group competitors were already on the run, so I was having a fine day.

HELP WANTED Race Director

Then, the sun peeked its head out from behind the clouds and made all of us pay. It was 83° degrees and about 90% humidity – a hot, steamy day in New Orleans. Normally for me, this would not have been a problem, but the weather in Texas had been so cold that we had no training in the heat to get our bodies acclimatized. I took in lots of water, Gatorade®, salt tablets and ice. I found a great new use for the sports bra – it held ice very well between aid stations and definitely helped keep my core temperature down. The run was not pretty, but I dug deep into my marathon experience and realized the faster I ran, the sooner I would be done.

It was not pretty, but I got it done. I crossed the finish line in front of Jackson Square in 6:28 and happily had a beer to celebrate. That was the best tasting beer I think I have ever had.

I quickly went back to the course to find Janet Dixon. The boys let me know that she was hurting coming off the bike and was probably walking it in. Happily, we spotted her running slowly, but moving forward. Janet crossed the line and she took her beer as well. A good time was had by all. Janet’s coach Della Irby won her age group, so we had a second beer to celebrate.

Again, what did we learn? Lube or BODYGLIDE the heck out of your neck before putting on your wetsuit if the water is choppy because you will spend the whole time looking like a turtle popping your head up to try to see where you are going.

Use sunscreen after you take off your wetsuit. The extra twenty seconds are worth it not to be whining about your sunburn the next day. And remember that God has a sense of humor.

Hydration and nutrition are key to getting through to the finish.

Will I do another one? Of course. I’m already thinking about Miami 70.3 in October. A saltwater swim would be a cool new experience and I love Cuban food!

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.

July - August 2010 |

FOOTPRINT 7

Be a star‌

and receive accolades from your fellow club members Sign up to be a water duty volunteer.

The sign-up calendar is located on the back door of the clubhouse.

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.

(l-r) Laurie Lukanich, Thomas Okazaki, Jack Hase, Kristine Hinojos, Jay Jones and Elizabeth Lawrence recently enjoyed a morning of racing at the Southlake Kiwanis Club Run For The Kids 5K.

The Gro Bait Ice 5K Race Series various sundays summer, 2010 august 1 september 12 oak grove park grapevine, texas

races begin at 7:00 a.m.

8 FOOTPRINT | July - August 2010

this summer we are hosting a series of no-frills races. (no bibs, no shirts, no awards

)

Course is out-and-back on closed-off roads and sidewalks.

We will provide chip timing, a marked course, and post race refreshments.

Cost is $5

(or free to members) more info at runnersandWalkers.com/groBaitice5k

TexasMan Long Course Triathlon: Tag, you’re it!

By Michelle Blackard

P

reviously, my one and only Ironman® 70.3® distance triathlon was in April 2006 and it was a disaster.

None of the distances were accurate, my times weren’t accurate, even my name wasn’t accurate. Fast forward to May 16, 2010, when I decided to try again.

It was a beautiful morning at Lake Ray Roberts and I was feeling super nervous. As soon as I got into the water, I calmed down and enjoyed my favorite part of the race. I love swimming in open water. The wetsuit strippers were great and I didn't lose my pants! This may not sound like a big deal, but it was the first time I had on a two-piece tri suit and I had heard stories of ladies getting their pants stripped off.

Oh, the bike. Me and the bike. I have a confusing relationship with my bike. I like cycling most of the time. That day was not one of those times. About 20 miles into the 56 miles, my left glute got a nasty twinge and it never went away. I finally made it back to the park and I've never been so happy to run in my life. I trained between 8:35- and 9:00-minute miles after getting off the bike. My training had given me the confidence that I could do it. The RAW Trackies, my parents, husband and friends were there cheering as I started running. I was so happy running out of transition. My leg didn't bother me at all. I was feeling good.

I don't remember the first time that I walked. I think I made it all the way to the turnaround of the first loop at Mile 3.5 and back to the path before I started walking. My quads first starting cramping around Mile 2, so I knew something was weird.

Cramping is normal for me, but not until the absolute end of a race. I took in all the salt I could find to balance my electrolytes.

Everyone was waiting for me at the start of my second loop. I was feeling really, really awful in that moment

although it’s blurry looking back on it now. I know I touched Troy Pruett's arm and said, “Tag, you're it.” (Later he told me that my hand was freezing when I touched him. Considering it was 90° that day, that wasn’t good.)

Miles 3 to 9 were a haze and I remembered very little. Around Mile 6, all I knew was that I didn't want to keep going. I had to stop. I knew it was hot, but I didn't even realize that it had wiped me out. Apparently, everyone else was trashed because I’ve never

After two minutes the “real Michelle” finally emerged and said, “You can't even lie and you're going to cheat a half Ironman? You're wasting time.

Get your butt back out there.”

I shuffled, walked, and ran my way to the turnaround and back past my spot in the woods. As I was about a mile from the finish, Jason Bird, the runner on my husband Evan’s relay team, caught me. I was so thrilled to see him and after I gave him a big, sweaty

(l-r) Jason Bird and Michelle Blackard about to cross the finish line at the TexasMan Long Course Triathlon.

seen so many incredibly fit people walking. I was really having a hard time processing logical thoughts.

I got back out to the road and thought there was no way I could go out along the open road under this sun again. I couldn’t do it. I made a quick turn into the wooded area and crouched down in the shade. I starting looking at my watch and thinking about how long I would need to wait before I could just turn around and finish. This alternate personality thought for sure no one would know and that it would be the only way this could happen. I was either going to sit there for twenty minutes and then run to the finish line or I was just going to quit.

hug, he said we would finish this thing together! From that moment on, you couldn't get the smile off my face. I knew I was going to finish.

I've never thought that I gave a race everything I had. I've always thought the next day I could have gone faster here or at that part. Not this race. I know in each of those moments I left everything I had that day out on the course. I have zero regrets and am filled with content and happiness that I finished what I started. I didn't meet all my goals, but that's not really how life works. You take what you're given on that day and do it to the best of your ability.

July - August 2010 |

FOOTPRINT 9

News from the Track

By Troy “T-Roy” Pruett

I

n keeping with tradition, several RAW members have once again opted to start track workouts after the temperatures reached 90°, instead of the more pleasant 40° to 50° we enjoyed over the winter and spring. With each degree increase in temperature, there has been a new addition or returnee to the Tuesday session.

In case you missed all the prior solicitations, RAW coordinates a Tuesday after-work track session at Grapevine Middle School. The official start time is 5:00 pm, but people can start early and stay late. In the beginning, there were two to four people from the club that would get together. After a few cold winter months, word started to get around that the outing occurred with regularity and more and more people started to show up.

Initially, the track group kept in touch via email. This was fairly easy when there were fewer than ten people involved. As the attendance grew to 30, the Trackies

needed a better means to communicate (actually, I was really tired of updating my Outlook account). “Ironman” Marty suggested using Yahoo! Groups to make communicating easier and we became the Yahoo! Group Account “Grapevinetrackies.”

I look forward to the track outing each week. The RAW folks that turn out are the most optimistic bunch I have ever seen.

I’m even more impressed by the range of ages and abilities that turn out week after week, from teenagers to “Elder Trackies” and walkers to sprinters.

Many believe that the Trackies are a subversive, splinter group hell-bent on doom and destruction based on the way they tease each other. In reality, the Trackies words are meant in a goodnatured way. For example, at the time of this writing I’m not sure if I am a “wussie,” “wussie judge,” or a “wussie girlie-boy.” I’m quite positive I only eat olives and am a beer snob. Surely I am never able to run fast enough to satisfy anyone.

On the last Tuesday in May we held a track meet to mix things up and to check fitness levels. All participants ran a 100-, 200-, 400-, 800-, and 1600-meter event.

What a spectacle we were. Passers-by even stopped to watch the lunatics race each other around the track. Stephanie Lindgren decided it was so much fun that we plan to have another meet in September or October. You really don’t want to miss the big event.

However, the informed know that the main focus is on RAW members improving performance in a fun-loving way. Yes, the after-session outing does make it more exciting. I can honestly say

If you have been looking for a fun way to get in the mid-week workout, you should really try a track outing. It’s free if you don’t include the trip to the doctor the next morning. The Trackies will welcome you with open arms, a smile, and a good time.

Grab your grass skirts or Hawaiian shirts for the annual RAW Luau

saturday, August 28, 7 p.m.

Home of Randa & Ryan Foster in Grapevine BYOB, lawn chair, swimsuit & towel and a tropical side-dish, appetizer or dessert to share!

Watch the RAWforum and e-blasts for additional details.

10 FOOTPRINT | July - August 2010

Which is Better?

Ice, Beer or Heat for Injury Rehabilitation?

By Dr. Marybeth Crane

S

eriously, I crawl over the finish line and the first thing I want is a beer (or twenty)! I think that beer is great adjunctive therapy for injury rehabilitation. Think about the benefits of beer. Here are just eight off the top of my head.

1.

2.

3.

4.

5.

6.

7.

8.

It relaxes you.

It is a great pain reliever.

It makes the end of a race much more enjoyable.

It can precipitate post-race amnesia making you want to do another one.

It tastes much better than Gatorade®.

It helps flush out all that lactic acid (I think I read that in a study).

It promotes social activity after a race when you feel like you just got run over by a truck.

It’s a great carbohydrate-replacement, recovery drink.

All right, all funniness aside, how about the ice versus heat question? ice versus heat? This is a common question a lot of athletes who come into my office ask. Most understand that ice immediately after injury is very important. The questions usually revolve around when to use heat. There are some basic guidelines that every athlete can use to reduce confusion. immediately ice the “fall down, go boom injuries.” Ice works well for reducing redness, swelling and internal bleeding in acute injuries. It also is a great pain reliever.

Acute injuries and post surgical pain and swelling usually respond well to 10 to 15 minutes of ice every few hours. This should be done for up to several weeks after an injury or surgery. Ice can be in the form of an ice pack (ice wrapped in a protective towel) or ice massage (massaging with a frozen water bottle or block of ice).

Ice can also be helpful in reducing swelling in a chronic injury like runner’s knee or plantar fasciitis. Icing immediately after activity can prevent further inflammation of an already annoyed area and help in recovery.

So where does heat come in? heat can be used in several different ways. Contrast baths with ice / heat / ice can be helpful in chronic injuries, especially those joints or tendons that still have just a little inflammation or edema. Heat should never be used alone in these cases. Moist heat is best for chronic stiffness and old injuries with scar tissue.

It can also help in the rehabilitation process. For example, when plantar fasciitis becomes plantar fasciosis after four to six months (which is a chronic degeneration of the plantar fascia), deep heat therapy with ultrasound or moist heat packs can help increase range of motion of the area and increase the effectiveness of physical therapy.

Heat actually temporarily increases inflammation in an area, but this is often helpful in kick starting the healing process.

Heat can also be used to calm muscle spasms and relax a tight muscle. Heat causes an increase in circulation to an area, so it should never be used in acute injuries or chronic injuries with a lot of swelling. It can actually make an injury worse if there is still a little internal bleeding going on.

A great way to heat a joint or tendon is to use a reusable heating pack or an electric heating pad for about 20 minutes before stretching, massage or other therapy. Heating an old injury before exercise can also be helpful in warming up the area to ready it for increased activity.

The simple rule of thumb is that ice is used for acute, swollen injuries and heat is used for stiff, chronic injuries.

This subject is debated continuously, but I hope this discussion clears up the mystery of ice versus heat.

Dr. Marybeth Crane is a life-long runner and a sports medicine podiatrist. For more information on foot related topics, visit www.myrundoc.com or read her blog at http://www.myrundoc.blogspot.com or call (817)416-6155.

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.”

July - August 2010 |

FOOTPRINT 11

Running On the Edge Of The Western World: The 25th Annual Big Sur Marathon

By Thomas “T.O.” Okazaki

I

t was pitch black outside and all I could see was a long line of red tail lights through the window as our bus convoy twisted and turned into the horizon, rolling down Pacific Coast State Highway One, near Big Sur, California.

of each other to celebrate the beautiful day for running.

I leaned back in my seat and closed my eyes. If there ever was a destination marathon I always dreamed of doing, this was the one. I had waited so many years for this day, but now I finally felt ready to take on this hilly and challenging course with its strict 5 ½-hour cut-off. After that, the narrow and popular two-lane highway had to be reopened to traffic.

I alternated running on the road and smooth sections of dirt along the side of the highway to give my legs a break from the pace and pounding. The road camber is severe on some sections of the highway. It was a real thrill pushing up the steep, long grades with small packs of strong runners and then racing downhill on the other side of those screaming fast, quad-busting slopes!

The long climbs and drops actually helped break up the race from a mental standpoint. It kept me focused in the moment and not the grueling miles still ahead.

It took a small army of buses, leaving at 4 a.m. from four separate pick-up points in Monterey, to transport all 12,000 participants to their various starting lines. The long trip to the marathon start at the Big Sur State Park Ranger Station took almost an hour.

The views were breathtaking, especially from up high, as you turned a corner of a cliff and saw miles of coastline and the mighty Pacific below.

This was especially true between Miles 10 and 13 as I approached Hurricane Point and the famous Bixby Bridge.

Suddenly, the booming sound of the PA system pierced the darkness as the buses slowed to park and unloaded their eager passengers. It got extremely crowded once all the marathon runners arrived, but no one seemed to mind.

This was a spectacular journey and a rare opportunity to enjoy some amazing terrain and stunning views.

The mileage markers for this year’s 25th anniversary were brand new and wonderfully designed by local muralist, John Cerney, of Salinas. The markers greeted runners with their delightful paintings of real-life characters, such as Bart Yasso of Runner’s World magazine, and humorous, motivating and inspirational slogans, as they marked our way back to the finish line in Carmel.

The sun started to peek over the high mountain range of Big Sur. It was a cool morning and the winds were surprisingly calm for this rugged section of the Pacific Coast. The starting line arch was inflated and set up, literally, at the last minute when the highway was finally closed down to traffic. I felt good that morning, so I decided to start off with the 3:30 pace group, the fastest one available that day.

The mood was jovial and festive during the first couple of miles as runners in the group laughed. Some took photos

12 FOOTPRINT | July - August 2010

The Yamaha grand piano poised at Hurricane Point at the north end of Bixby Bridge has welcomed runners with classical music each year. I will never forget the moment when I first heard those haunting and glorious tones over a mile away, thanks to the help of a giant sound system.

The original “Grand Piano Man” for 17 years was Jonathon Lee until he passed away in 2004. Michael Martinez is

now his successor and he was sharply dressed in a full black tuxedo on race morning. I still marvel at the daunting race logistics involved in having to prepare and transport everything that is needed along the highway for this point-to-point event, especially heavy and climate-sensitive musical instruments.

During the last 10K, the course turned inland away from the ocean. Around Mile 22, runners were treated to fresh strawberries from local farms.

Delicious! There was one final hill and, at last, the finish line! I set a good pace that day and only a handful of runners passed me during the race.

Marathoners were rewarded with a beautiful ceramic finisher’s medal.

Those lucky to have completed the Boston 2 Big Sur Challenge of running both the Boston and Big Sur Marathons in the same week earned an additional medal with a special design on it. Maybe next time. The post-race celebration was first-rate, with live music and plenty of free beer and hot soup to go along with an array of assorted snacks for the tired and hungry racers.

Triumph and exhilaration! A 3:19:30 PR (personal record) finish, 93rd overall and a Top 100 finish. I dedicated this run to my late father, Tom Hideo Okazaki, who passed away suddenly with stomach cancer back in 1989 at age 65. When I was growing up in California, he would often take our family on long fishing trips to the sea for abalone along the Pacific Coast, north of Bodega Bay. I thought about him a lot on this bright and sunny day as I raced north on Highway One. Thanks again for all those wonderful times and memories, Dad!

RRCA Runnings Road Runners Club of America

By Kelly “K2” Richards, RRCA Director-At-Large We might be approaching the dreaded dog days of summer here in Texas, but autumn will eventually come.

For most of the country that means cooler weather starting in September. Here in Texas, we usually have to wait a little longer for those wonderfully cool mornings and evenings, but there are a couple of cool RRCA events in September.

First, the Fort Worth Labor Day 15k on September 6 is the RRCA Southern Region 15k Championship race. For race details go to http://www.fwrunners.org/LaborDay.html.

Next, is the fifth annual National Run@Work Day on September 17. The goal of National Run@Work Day, the third Friday of every September, is for RRCA members and individuals across the country to host community-based events that encourage people to incorporate at least 30-minutes of walking or running into their daily lives.

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.

RAW in the Kitchen

By Bridget Smith

This cool and refreshing salad is perfect for those hot summer Texas days. You can easily change it up depending on fruits in season or ones that are your personal favorites!

Ways YOU can make a positive impact on National Run@ Work Day• Plan an events with your employer, family, friends or RAW • Post Run@Work Day posters at your office and around town to promote your event (contact K2 for free posters) • Download Run@Work Day ads from RRCA.org/services/ branding and place them in your media outlets • Visit the Run@Work Day event page on Facebook. Find and post information and ideas about local events.

To learn how to plan your event go to RRCA.org/programs/run-at-work-day/ or contact K2 at the RAW clubhouse or via e-mail at Gustelly@aol.com.

summery Fruit salad (6 servings)

3 Tbs honey 3 Tbs fresh lemon juice 1 Tbs dark rum or orange juice ¼ teaspoon grated lemon peel 1 ripe cantaloupe or honeydew melon cut into bite-size pieces or scooped with a melon baller 2 ripe bananas, cut diagonally into ¼” slices 1 cup fresh raspberries or sliced strawberries 1 cup fresh blueberries

In a large bowl, combine the honey, lemon juice, rum and lemon peel, mix well.

Add the fruit to the honey mixture and gently toss until combined. Cover bowl with plastic wrap, refrigerate for 1 – 2 hours, stirring occasionally.

Optional garnish: Sprinkle each salad with toasted coconut or almonds* and serve. *To make toasted coconut and / or almonds, preheat oven to 350F. Spread 3 – 5 tablespoons of shredded sweetened coconut or almonds in a single layer on a baking sheet. Bake until lightly toasted, stirring occasionally, about 5 minutes. Cool completely; set aside.

July - August 2010 |

FOOTPRINT 13

Book Review

The Runner’s Rule Book:

Everything a Runner Needs to Know ― And Then Some Mark Remy and the editors of Runner’s World

By Amy Matasso I am big fan of Mark Remy’s Runner’s World daily articles, so I was very excited to get my hands on a copy of this book and it did not disappoint. If you are a fan of the humor he graces us with every morning on runnersworld.com, then you will enjoy this book. He has compiled the unwritten rules of running and he didn’t leave any lines uncrossed.

Having spent the past 17 years of my life running on a regular basis, I thought I knew it all. Well, Remy explains the step-by-step ways to clear out your nostrils during a run, (Rule 1.18 “Learn, And Love, The Farmer’s Blow”), when it is appropriate to pass gas during a

group run, and how short is too short when it comes to your running shorts.

I didn’t agree with everything, like a personal record (PR) having a see Rule 1.51). two-year shelf life (see Hey, I will always hold onto my half marathon PR, but rules are rules and this could settle a few arguments among us. When it comes to attire, he even confirms Michelle Blackard’s theory that cotton kills!

I learned a lot from this book and I think you will too.

This four-part book includes a helpful glossary of running lingo for the newbies and those of us who are clueless veterans and always thought Troy Pruett was just talking gibberish at track workouts. It is a quick, fun read and I am leaving my copy at the club for everyone to enjoy. Let me leave you with my most favorite rule of the book — join a running club — something I am glad I did.

(back row l-r) Rick Fogle, Michelle Blackard, Janet Dixon, Matt Barnhart, Jeff Barnhart, Hal Hardister, Joe Allen (front row l-r) Michelle Putze, Brad Liles, Mary Beth Crane, Brad Pearson enjoy their two free beers after the Grapevine Paddle, Pedal, and Pound the Pavement Sprint Triathlon.

14 FOOTPRINT | July - August 2010

On Your Mark!

Child’s Play

By Mark Miller

I

t shouldn’t matter really, and ultimately, it doesn’t.

The results of Saturday’s road race carry all the significance of a playground game of tag. We know this. We are mature, educated adults who spend our more sedentary hours consumed with jobs, deadlines, bills, and the demands of family. My time in this week’s 5K has no bearing on anything resembling reality.

Yet, in spite of any admitted irrelevance, participation in road races has never been higher.

According to statistics compiled by Running USA, there were 9,438,000 finishes (not necessarily unique finishers) in road races during 2008, marking a 142% increase over ten years prior. The organization’s 2009 National Runner Survey found that there were 467,000 marathon finishes in 2009, compared to 353,000 in 2000 and just 224,000 in 1990. The most dramatic growth occurred in the half marathon, where 1,113,000 finishes were reported in 2009, compared to 482,000 in 2000 and 303,000 in 1990.

Interestingly, women have been responsible for much of this increase, as females made up 51% of road race finishes in 2008, up from just 22% in 1998. It’s a well educated lot, too, with 79% of adult road race participants holding college degrees, compared to 27% of the overall United States adult population.

This growth in participation has occurred during one of the most challenging economic environments our country has faced in some 80 years.

The numbers indicate that there is an undeniable draw to the simple game of road racing. Why, though, do so many otherwise reasonable people pay good money to run road races?

It’s a question that every committed runner has faced from curious acquaintances: Why? Why enter a race when the only hope of tangible reward is a cheap age-group trinket? We rarely give an answer that satisfies them, or ourselves. Health concerns are an obvious explanation, but the same physical benefits could be obtained without ever pinning on a number.

Certainly, there is a social element - the single men among us will note the significant increase in female participation - and the joys of post-race fellowship are genuine and reliable. Many are connected to the various charitable causes the races support. The reasons are as varied as the people who line up at the start each week.

Each of these reasons is germane. However, speaking only for myself, the primary draw is simple, friendly competition done for its own sake. For 20 or 30 or 60 minutes on a Saturday morning, I am insulated from reality as anything resembling real life is put on hold so a childish game of cat and mouse can commence. The pressures and demands temporarily fade as the only concern is, simply, “Catch the guy in front of you. He’s only ten seconds ahead, and I think he’s struggling. Hang with him; I’ll get him in the last mile.” I have played this game hundreds of times over dozens of distances in my 19 years in the sport. Sometimes, I succeed in catching Joe or Bob or whoever happens to be ahead of me. Many times, I don’t. When I succeed, I cross the finish line with a sense of exhausted satisfaction. When I come up short, I’m disappointed. Either way, we’ll shake hands and engage in a friendly conversation regarding our shared experience, knowing we’ll be back at it again next time. That’s it; nothing more is at stake than a sense of accomplishment and maybe some weekly bragging rights.

When I return home, real life resumes. The job is still there, thank God, and the bills and unfinished projects are still waiting. A successful race doesn’t lessen these demands and an unsuccessful one doesn’t multiply them. It is just unvarnished, childlike competition among friends. We’re grateful that, at least for a little while, we grownups still get to play a child’s game of chase.

Not a bad way to spend a Saturday morning. See you at the races.

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FOOTPRINT 15

Why running?

Jennifer: It takes less time and equipment than cycling does.

Kevin: It’s right out your front door if you need it to be. are you a “trackie,” “hillbilly,” member of BraW or the raW navy?

Jennifer: BRAW and RAW Navywannabe – just have to make the time for it!

Kevin: I like to run and walk and swim all a little bit. I am in love with bicycles and the mechanics of them. Go BRAW! Jennifer and Kevin Cooper

In step With The Coopers

are you a native texans? if not, where are you from and what brought you to texas?

Jennifer: I was born in Huntsville, Alabama. My family eventually landed in Austin, Texas, with my dad’s job in 1981. I’ve been in Texas almost ever since.

Kevin: I am from Grand Rapids, Michigan, but given that my father was transferred often, just assume I have been everywhere north of Texas. Grad school brought me to Texas, but I started working in IT and, oddly enough, with the dot.com boom going on I never got back to school. how long have you been running?

Jennifer: About two years.

Kevin: I have been a one- to three-miler for most of my life. I worked up to most of a half marathon before my knee decided I was done. how long have you been a raW member?

We joined in August 2008.

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

“Jersey Mike” Bassano and “Fireman” Ken Macinnes showed us the ropes.

16 FOOTPRINT | July - August 2010

do you have a favorite place to run?

Jennifer: Anywhere that isn’t 100° in the shade.

Kevin: I like scenery. Being outside is a way for me to shed sitting in an office, so a good view is a must. do you prefer roads or trails?

Jennifer: Trails, although I haven’t done enough of them.

Kevin: Trails – they’re easier on my knees.

What has been your fondest running memory?

Jennifer: Seeing Kevin pop up along the course in San Francisco to cheer me on and take my picture, even though he was too broken to run it with me.

Kevin: Watching Jennifer run and complete the US Half Marathon in San Francisco. Watching her come back across the Golden Gate Bridge was really special to me.

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

Jennifer: Davy Crockett National Forest in East Texas.

Kevin: Running the Prickett’s Fort railroad tunnel trail back in West Virginia. Running through a 1,200foot converted railroad tunnel though a mountain is quite the experience, especially on hot days when the tunnel is about 65°.

What running gear would you never travel without?

Jennifer: Garmin® Forerunner® 305.

Kevin: Road ID®. It’s who I am. do you gu, gel, gatorade®, or other?

Kevin: Jelly Belly® Sport Beans®, but I

will let Jennifer pine on and on and on about how much we like them.

Jennifer: Jelly Belly Sport Beans, Sport Beans, Sport Beans. CLIF SHOT® Bloks™ or GU will do in a pinch.

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

Jennifer: It’s not so much about how fast or the distance, but who you complete the race with that matters.

Kevin: If your knee blows up, get it fixed (see Dr. Montgomery), do rehab and get back on the trails! do you have any children?

We have two four-legged kids, Chase and Connie. are you professional runners or do you have a real job? What?

Jennifer: Alas, a real job. I’m the director of Lab Services for a consulting company specializing in Oracle® PeopleSoft software implementations and upgrades.

Zzzzzzz. So very exciting.

Kevin: I work as an IT director for a financial company. And I have a professional addiction to my everchanging hobbies.

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

Jennifer: Cycling, yoga, hiking, swimming, some weight training.

Kevin: Cycling, yoga, weight training, and hiking. Does dog walking count?

What would the members be surprised to learn about you?

Jennifer: When I was young, I was obsessed with being a criminologist one day. I studied blood spatter patterns and fingerprinted my parents’ house. Mom was NOT thrilled.

Kevin: I used to work as a mountain bike guide in Snowshoe, West Virginia, and almost opened a bike shop. I was also an apprentice bricklayer. anything else you would like to add?

We have really enjoyed volunteering at LGRAW events and attending any and all social events that we can. LGRAW is a fantastic group of individuals that we are proud to call friends.

The Trackies First Meet

By Hélène “LN” Walker

O

n May 25th, the RAW Trackies held their first Track Meet.

There were two heats of six runners and one heat that had seven competitors. The five events were 100 meters, 200 m, 400 m, 800 m, and 1600 m.

Like any race, the Trackies had their own officials. Joe Luccioni was not only in charge of timing the runners, but he was also the most supportive person. Every time I was close to the finish line, I could hear Joe encouraging runners: “Come on, baby, faster! You got it,” or “Keep going, baby, to the line.” I got a glimpse of how he must have been as a coach. He is so loved because of the way he interacts with people.

After running in two events, Ray Harris decided to help Joe with the timing. Unfortunately, I believe Ray had muscle issues that stopped him from racing. And what can I say about Nick Kannady? Nick was holding on to the air horn like it was a lifesaver. And I swear that he ran more than all of us combined as he darted back and forth between the start and the finish. We also had a new face, Kelly, who offered to keep track of our times. And last, but not least, thanks go to Stephanie Lindgren who organized the track meet. Afterwards, though, I am sure a few were cursing the idea because their legs felt like gooey marshmallows.

I started running a few weeks shy of turning 40, so I had never participated in a track meet. I had no idea what to expect physically and mentally. Let me tell you, a track meet will kick you to the ground! When I crossed the finish line after my best 400 m ever (1:32), I couldn’t control my breathing. I was literally out of breath and I had never experienced that before. The cool thing was that Jon “Polar Bear” Korte came over to congratulate me for an excellent run. But that’s what

On your mark, get set,…the first RAW Track Meet was a big success with 19 participants.

runners are all about: camaraderie and support – whatever it takes to help a running buddy run better and faster. Among other runners, I saw Troy Pruett, Ray, Stephanie and Amy Matasso run with slower athletes when they were not competing. Evelyn Luccioni, who, like her hubby, is always smiling and always friendly, also helped out other runners.

The track meet allowed us to check our fitness and it was amazing to witness the number of Trackies who have blossomed into fine runners.

Take Doug Noell, for example. He was the fastest male in the 100 m (13:25) and the second fastest in the 800 m and 1600 m (with an awesome time of 6:00). And his darling wife Courtney! Over the years, I am sure you have heard Courtney say something like “I don’t like competing.” Or my favorite, “I run just for my own pleasure, I don’t care about being fast.” Well, you should have seen her at the meet, flying in all the events!

And what about Randa Foster, who ran a mean 1:25 in the 400 m? I remember a time not so long ago when this young lady was puffing her way around the track. “Big Michelle”

Putze is getting dangerously fast!

You have got to watch her. And of course our friend Marty Metzger, who took off in each distance.

Obviously, ultra-running, ultrabiking, and ultra-swimming pays off.

We had some good intra-Trackies competition going on. In the younger category, Amy and Stephanie ran the 1600 m side by side and neither of them conceded an inch to the other.

They finished in an amazing time of 6:17. On “the more experienced” side, competition was raging too. I tried to get Kat Sparks in the 800 m and 1600 m, but she accelerated every time I was getting too close for comfort and she crossed the finish line with 5 seconds to spare in both events. That’s okay, I’ll get her next time! (Wishful thinking.) It was also nice to see that “more experienced” runners held their ground when it came to endurance, beating some of the younger competitors in the 800 m and 1600 m.

After the meet, we went to the clubhouse and ended the day with a few pizzas and some recovery beverages. It was such a great way to end a tough event! We will definitely be ready for the next meet.

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FOOTPRINT 17

Giving Back to the sport Bruce Gleghorn

A

lthough Bruce Gleghorn has only participated in a handful of activities since joining RAW four years ago, he still finds a way to support the club. Most recently, he went to the clubhouse to attempt to repair the garage door keypad. He quickly saw that the keypad was beyond repair since the “enter” button was dangling from the keypad (probably from some overzealous pushing of the keypad button). He went to Lowe’s® to purchase a new keypad and installed and programmed it to the regular RAW code we’ve been using for years.

If you are a RAW member who has never had trouble opening the garage door using the keypad at the clubhouse, then you probably haven’t tried to use it in the last six months. And if you are enjoying the use of the keypad entry at the clubhouse again, then you can thank Bruce (and his wife Kathryn for asking him to take a look at the garage door opener). Another successful “Honey Do” item completed. Thank you, Bruce, for Giving Back to the Sport and for the new garage door keypad.

Bruce Gleghorn and Miss Lola

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

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

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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.

The Boston Marathon Mystique Lives On

By David Ball

T

his year’s Boston Marathon did not disappoint. When Tim Oberholzer and I arrived on Saturday, it was rainy and sloppy. The marathon expo was completely packed. I can’t remember it being so crowded, but I heard the overall field was its biggest ever. The race was capped at 25,000 runners. It definitely seemed like they all showed up at once in the subways, restaurants, and hotels.

On Sunday, the rain lightened up and we got patches of clear sky. Tim and I were roomies and we thoroughly scoured the expo and took it easy on Sunday. That night, we went to the pre-race pasta dinner and were definitely stuffed with carbs!

When Monday morning arrived, there were clear skies, mild temperatures, and no rain. Oh yeah, baby! The yellow school buses were packed driving the runners to the start.

Likewise, the runner’s village at the start in Hopkinton was a madhouse. The start line was civilized chaos with a beautiful jet fly-over.

When the race started, it was about 51º and the sun was already bright and beaming. I was hoping that it would not heat up too much. The breeze from the north gave me hope. In the early miles, my legs felt very heavy and I was struggling. Where did those early hills come from because I never noticed them before? When your legs are heavy, you notice everything.

This year’s Boston Marathon did not disappoint…and the Boston mystique lives up to its reputation once again.

The crowd support was outstanding and screaming, but I noticed many of them wearing sunglasses and t-shirts.

The Wellesley College girls were unmatched, as usual.

They had giant signs saying things like, “Stop and kiss me, I won’t tell your wife.” Ahem, several eager takers were blocking traffic!

My legs were still heavy and I continued to struggle with every split. The sun and heat were both building. While my quads were getting an early beating, I became worried about the Newton hills ahead. I said a quiet prayer for strength. The crowd support was wonderful on the hills, which took us from Mile 15 to 20. It inspires you to surge with power.

By the time we were in the full sun, I started the dumpingwater-over-the-head trick. The marathon had Gatorade® Endurance Formula on the course and I took as much as

David Ball channels his inner longhorn while racing through the streets of Boston, "hook'em horns."

possible. At this point of the race, respecting the uphills was a must and I gathered momentum and recovered on the downhills. Heartbreak Hill was VERY tall this year and many folks walked it. I started getting rumbling cramp warnings, but the legs felt stronger. After topping Heartbreak Hill at Boston College, it was time to turn on the last 10K with whatever was left in the tank.

Somehow, the crowds got even louder and thicker. The breeze picked up and dumping water on my head helped.

I started taking two Gatorade cups at each aid station. At this point, there were several people walking. In the last three miles, the finish line finally seemed a reality. The legs were working well and I said a prayer out loud giving the day to God. There was one mile to go when a giant cramp slammed my right hamstring. I paused for a moment, performed a selfsmashing fist massage, and let the Gatorade kick in enough to shuffle forward. I turned onto Boylston Street for the last quarter-mile. The cramp subsided and the crowd support was AMAZING all the way to the finish. It was a magical moment. I was hauling to the finish, the crowd was screaming, and I threw my hands up in victory. I finished under 3:30, which was a Boston PR (personal record) by almost ten minutes on a hot day. Yeah, the Boston mystique lives up to its reputation once again.

July - August 2010 |

FOOTPRINT 19

Planning a trip and need a running route?

RAWear

On sale Now! New short and Long sleeve Dri-weave, Moisture Wicking Technical shirts

$10

men's short sleeve shirts in white, silver or yellow or women's short sleeve shirts in white or silver

$15

unisex long sleeve in white or silver Available only while supplies last.

EMERGENCY HELP

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.

Help is on the corner! If you are on the west loop and need emergency assistance, Grapevine's Fire Station #2 is on the corner of Silvercrest and Dove Road.

20 FOOTPRINT | July - August 2010

RAW RACE RESULTS

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

From 5Ks to ultRAs Apr. 3, Dallas, TX dRC Best of times Age handicapped 5-Miler Henry Galpin: 35:57 Julie Burns: 32:38

Apr. 3, Smithville, TX hell’s hills 50 Mile trail Run Scott Eppelman: 8:22:42, MMW, 3rd Overall Alberto Battaglino: 12:16:16

hell’s hills 25K

Todd Roper: 2:52:23

Apr. 3, Arlington, TX lisa Pritchard Memorial u.s. secret service 5K

Brad Liles: 21:51, 1st AG Michelle Putze: 24:11, 1st AG

Apr. 3, Ft. Worth, TX Run For the Riders 10K

Priscilla Reese: 51:16, 1st AG

Apr. 10, Groveton,TX davy Crockett Bear Chase Marathon

Thomas Okazaki: 3:27:16 Steve Grady: 4:51:46, 50th Marathon/Ultra

Apr. 10, Ft. Worth, TX FWRC hound hustle 5K Mark Miller: 18:03, OMW

Apr. 10, Colleyville, TX Run For the Rescue 5K

Craig Minyard: 18:17, OMW Marty Hughes: 24:04, 1st AG

Alberto Battaglino: 4:36:50

Big d half Marathon

Kristine Hinojos: 1:41:06, 2nd AG Yolanda Hopping: 1:41:29, 1st AG Jay Jones: 1:43:59, PR Mike Doud: 1:45:19, 2nd AG Ed Stoddard: 1:46:39 Margaret Powers: 1:50:29 Carol Wise: 2:06:57 Charlyn Maloy: 2:10:21

Apr. 17, Albuquerque, NM Albuquerque unser half Marathon

Henry Galpin: 1:40:51, 1st AG Samantha Galpin: 1:46:08, 2nd AG

Apr, 17, Ft. Worth, TX Ft. Worth Zoo Run Run 10K Mark Miller: 37:53, 1st AG Leana Sloan: 42:55, 1st AG Kristine Hinojos: 47:12, 2nd AG Melissa McKibben: 52:00 Cliff Burns: 1:10:40, 1st 10K

Ft. Worth Zoo Run Run 5K

Thomas Okazaki: 19:32, 2nd AG Dale Mauger: 23:29, 1st AG

Apr. 17, Dallas, TX Jog With the Frog 5K

Yolanda Hopping: 21:40, OFW

Apr. 17, Las Colinas, TX Radiant systems sprint for Cancer

Spareribs LaMothe: 24:26, 2nd AG Mary Lessor: 24:55, 1st AG

Apr. 17, Plano, TX Apr. 10, Arlington, TX seton soles 5K the Arlington Populist (tAP) 5K Blade Norman: 19:54, MMW Elizabeth Rudy: 21:40, OFW

Michelle Blackard: 23:56, 2nd AG

Apr. 10, Ft. Worth, TX Victory over Violence 5K

Apr. 18, Southlake, TX diggin For dragon’s 5th Annual dragon’s Fire 5K

Apr. 10, Dallas, TX White Rock 5K

Apr. 19, Boston, MA Boston Marathon

Ken Hall: 16:44, OMW

David Ball: 21:19, 3rd AG

Apr. 11, Arlington, TX America’s Run half Marathon

Rick Hanson: 1:20:39, 1st AG Jeff Garber: 1:23:22, 1st AG Alma Darensburg: 1:36:14, 1st AG Ros Dalrymple: 1:36:47, 2nd AG Jessica Hanson: 1:46:46 Melissa McKibben: 1:55:41 Lesley Toops: 2:22:05 Ross Darrow: 2:30:00 America’s Run 5K Craig Minyard: 18:05, 2nd AG Leana Sloan: 21:23, 2nd AG Blaine Covington: 22:28

Apr. 11, Dallas, TX Big d Marathon

Thomas Okazaki: 3:33:11

Laura Nelson: 20:45, OFW

Randy Bobe: 3:04:52, PR David Ball: 3:29:41 Tim Oberholzer: 3:42:49 Brad Liles: 3:49:53 Laurie Lukanich: 3:58:36 Ric Roberto: 4:00:25 Michelle Putze: 4:13:12 Carole Dillard: 4:16:36 Terry Toce: 4:31:21 Mary Keeffe: 4:34:53 Doug Keeffe: 4:34:53 Lesley Toops: 4:56:28

Aor. 24, Nashville, TN Country Music Marathon Kevin Snyder: 4:18:12

Apr. 24, Grand Prairie, TX destination grand Prairie 5K Priscilla Reese: 25:02, FMW

Apr. 24, Louisville, KY Kentucky derby Festival Marathon

Blade Norman: 1:04:50, 2nd AG Stephanie Lindren: 1:07:57, 1st AG Tim Yatko: 1:07:16, 2nd AG Amy Matasso: 1:08:15, 2nd AG

Apr. 24, Grapevine, TX lgRAW hound dog hustle 5K

Apr. 25, Oklahoma City, OK oklahoma City Memorial Marathon

Lesley Toops: 5:41:26

Ken Hall: 16:44, OMW Molly Tucker: 18:14, OFW Colleen Casey: 18:54, 1st AG Robert Fowler: 19:07, OMW Brad Pearson: 19:24, 1st AG Leana Sloan: 20:30, FMW Laura Nelson: 20:39, 1st AG Doug Noell: 21:02, 2nd AG Stacie Sauber: 21:18, 2nd AG Yolanda Hopping: 21:49, 3rd AG Brad Liles: 21:55 Chuck Kennard: 22:04 Mike Doud: 23:08, 1st AG Frankie Agius: 23:51 Todd Roper: 24:17 Marty Hughes: 24:23, 2nd AG Michelle Putze: 24:38 Ann McCarley: 26:06 Kristine Hall: 26:15, 2nd AG Ev Barnes: 26:54 Gabriella Hinojos: 27:25, 1st AG Cyndi Amador: 27:31 Sherie Skillern: 27:56 Nelda Bruce: 28:06, PR Debby Eads: 28:20, 1st AG Mike Bassano: 28:40 Kathryn Gleghorn: 28:41 Dennis Novak: 28:44 Isiah Hinojos: 34:09

Apr. 24, Lakeland, FL Race the lakes 5K, 10K & 15K Challenge (RRCA national 5K Championship)

Jay Jones: 3:46:42, 1st M Beth Hyland: 3:58:05, PR Danyah Arafat-Johnson: 4:29:47 Suann Lundsberg: 4:35:03, 1st M Marty Metzger: 5:29 Mark Jennings: 5:37:43, 1st M

oklahoma City Memorial half Marathon Laura Parker: 1:41:25 Dale Mauger: 1:48:17 Kat Sparks: 1:52:03 Su Landis: 2:14:44 Evelyn Luccioni: 2:21:12 Heath Johnson: 2:25:20, PR Tia Metzger: 2:26:33 Barbara Martin: 2:42:02 Joe Luccioni: 2:58:09 John Bush: 3:31:52

May 1, Ft. Worth, TX Mayfest 10K

Mark Miller: 36:37, 1st AG

Mayfest 5K

Ken Hall: 16:35, OMW Laura Nelson: 20:16, FMW

May 1, Marin Headlands, CA Miwok 100K trail Race Letha Cruthirds: 16:11:11

May 1, Plano, TX thrill of the grill 5K

Rick Hanson: 17:10, 1st AG

May 1, Dallas, TX White Rock ‘n’ Roll 10 Miler

Kelly Richards: 10K: 59:44, 5K: 24:54, 3rd AG

Apr. 25, Big Sur-Carmel, CA Big sur international Marathon

Leana Sloan: 1:10:01, FMW Mitch Kent: 1:17:11 Julie Burns: 1:18:27, 3rd AG Mike Ahearn: 1:26:45

Thomas Okazaki: 3:19:30, PR Alma Darensburg: 3:30:54 Kathy Caukins: 4:43:49 Leslie Mitchamore: 4:51:04

May 1, Kenosha, WI Wisconsin Marathon

Tammy Shadden: 4:26:18

Kristine Hinojos: 1:37:10, 1st AG Cristin Coffee: 1:38:05, 3rd AG Elizabeth Lawrence: 1:58:53 Stephanie Lindgren: 1:43:20 Yolanda Hopping: 1:43:24, 1st AG Margaret Powers: 1:45:28, 2nd AG Ken Hall: 1:45:28 Spareribs LaMothe: 1:49:54, 2nd AG Hélène Walker: 1:54:44 Tracy Joseph: 2:00:02 Charlyn Maloy: 2:06:03 Cyndi Amador: 2:07:52 Kristine Hall: 2:09:08 Jeannie Sheffield: 2:09:47 Louise LaMothe: 2:12:16

Laura Hause: 4:25:14

Big sur international 21 Miler Apr. 25, Carrollton, TX Carrollton Runners Club 5K Laura Nelson: 21:07, OFW Dennis Maietta: 22:07, 2nd AG

Carrollton Runners Club 1 Miler Dennis Maietta: 6:03, 1st AG Laura Nelson: 6:05, OFW Julie Burns: 7:07, 1st AG

Apr. 25, Muenster, TX germanfest 15K

Mark Miller: 57:43, 2nd OMW Troy Pruett: 59:15, MMW Jon Korte: 1:04, 3rd AG

May 2, Las Colinas, TX heels & hills half Marathon

July - August 2010 |

FOOTPRINT 21

Crisann Becker: 2:19:16 Tia Metzger: 2:21:29 Debbie Eads: 2:22:42 Cheryl Rehberg: 2:29:10 Marci Sims: 2:39:13

heels & hills 10K

Dale Mauger: 49:18, 1st AG Anne Woods: 53:21, 1st AG Melissa Hassan: 54:17, 2nd AG Liz Tinch: 1:06:57 Laura Swenson: 1:18:11

May 2, Lincoln, NE lincoln national guard Marathon

Thomas Okazaki: 3:15:16, PR Lesley Toops: 5:39:03

May 2, Providence, RI Cox sports Providence Marathon Mark Lehrmann: 3:53:09

May 8, Arlington, TX Arlington highlands 5K

Blade Norman: 18:03, 1st AG Elizabeth Rudy: 19:54, FMW Priscilla Reese: 22:48, 1st AG

Mark Miller: 35:31, 1st AG Thomas Okazaki: 40:04, 1st AG ** Course 0.18K short.

Azle lake Run half Marathon***

Troy Pruett: 1:17:01, 3rd OMW *** Course one mile short.

May 15, Weatherford, TX dreams on Wings 5K

Priscilla Reese: 25:15, 1st AG

May 15, Graham, TX Run For the Children 5K

Vern Lumbert: 24:18, 1st AG, PR Anne Lind: 34:11, 1st AG, PR

May 16, Dallas, TX Bagel Run 5K

Laura Nelson: 20:31, OFW

May 16, Corpus Christi Beach to Bay Relay Marathon

(4.4 miles/6 legs/6-member teams) Master Women Division: DFW Wonder Women 2010: Yolanda Hopping/Leana Sloan 3:15:20, 1st Place

May 8, Ft. Worth, TX Buffalo Boogie 5K Kim Danahy: 41:44

Odds & Ends Division: Blame It On The Beer: Lisa Hyne/Kevin Skillern/ Sherie Skillern 4:21:19

May 8, Dallas, TX heartbeat 5K

May 16, Green Bay, WI Cellcom green Bay Marathon

May 8, Indianapolis, IN oneAmerica 500 Festival Mini-Marathon

May 16, Dallas, TX north trail half Marathon

Jeff Barnhart: 2:04:17

Kristine Hinojos: 1:43:01, OFW Julie Burns: 1:45:29, 1st AG

May 8, Southlake, TX southlake Kiwanis Club Run For the Kids 5K

May 22, Los Alamos, NM Jemez Mountain trail Run 50 Miler

Laura Nelson: 20:38, 1st AG

Joseph Hale: 19:00 Thomas Okazaki: 19:49, MMW Jack Hase: 20:05, 1st AG Leana Sloan: 21:02, FMW Kristine Hinjos: 22:04, 1st AG Laurie Lukanich: 22:04, 1st AG Jay Jones: 22:07, 1st AG Kat Sparks: 23:29, 1st AG Elizabeth Lawrence: 25:47 Ann McCarley: 26:12, 3rd AG Debbie Eads: 27:34, 1st AG Crisann Becker: 27:46 Mai Sharaf: 28:32 Vern Lumbert: 35:55, 3rd AG Anne Lind: 37:00, 2nd AG

May 13, Dallas, TX Michelob ultra #12 Katy trail 5K

Rick Hanson: 18:00, 2nd AG Jeff Garber: 18:55, 3rd AG Thomas Okazaki: 19:34, 3rd AG Lee Rebodos: 20:27 Julie Burns: 22:01 Laurie Lukanich: 22:22, 2nd AG Elizabeth Rudy: 22:36, 3rd AG Mike Ahearn: 26:16 Leslie Horwitz: 32:47

May 15, Azle, TX Azle lake Run 10K**

Lesley Toops: 5:16:55 State #30

May 29, Enid , OK Red dirt Run of honor half Marathon

Apr. 25, Galveston, TX lonestar 70.3 Memorial hermann ironman

May 30, Oklahoma City, OK Andy Payne Marathon

lonestar olympic duathlon****

Suann Lundsberg: 2:38:10 Marci Sims: 3:12:18

Jim Baudhuin: 5:36:26 Steve Grady: 5:36:27

May 30, Coeur d’Alene, ID Coeur d’Alene Marathon Kelly Richards: 3:51:19

Coeur d’Alene half Marathon Rick Sanford: 1:52:20

May 31, Ft. Worth, TX A little night Run 5K

Laura Nelson: 20:49, FMW Dennis Maietta: 22:05, 2nd AG

May 31, Arlington, TX American heroes Race 10K Blade Norman: 42:24, 2nd AG Leana Sloan: 43:22, FMW Kristine Hinojos: 46:05, 1st AG Doug Keeffe: 48:34, 2nd AG Brad Liles: 49:08 Marty Metzger: 53:58 Mary Keeffe: 54:10 Kat Sparks: 55:35 Michelle Putze: 57:55 Kim Danahy: 1:02:58 Jill Smith: 1:05:56 Traci Rodney: 1:16:21

American heroes Race 5K Priscilla Reese: 25:40, FSrW

May 31, Ft. Worth, TX FWRC Memorial Run 3 Miler Henry Galpin: 20:57, 1st AG

Scott Eppelman: 12:30:00

May 31, Dallas, TX Memorial day 20K

May 22, North Richland Hills, TX Run For sarah 5K

duathlons & triathlons

Ken Hill: 16:25, OMW Mark Miller: 18:03, 2nd AG Blade Norman: 19:40, 2nd AG Jack Hase: 20:22, 3rd AG Laura Nelson: 20:27, FMW Kristine Hinojos: 21:43, 1st AG Dale Mauger: 23:41, 1st AG Priscilla Reese: 25:16, 1st AG Ann McCarly: 25:46

May 22, Las Colinas, TX Run For the Retrievers 5K Sherie Skillern: 26:52 Kim Danahy: 28:25 Ray Harris: 29:40, 3rd AG Crisann Becker: 54:51

May 22, Euless, TX strut your stuff for snap 5K Jay Jones: 21:14, 1st AG, PR

May 29, Ennis, TX ennis Polkafest 5K

Priscilla Reese: 23:26, 1st AG

May 29, Ft. Worth, TX Fireman’s 5K

Mark Miller: 17:25, 1st AG Laura Nelson: 19:34, OFW

22 FOOTPRINT | July - August 2010

Julie Burns: 1:41:08, 2nd AG

Apr. 11, Grand Prairie, TX Fast & Furious duathlon

(2 mile run/11 mile bike/2 mile run) Lee Rebodos: 1:23:22, 2nd AG Karen Robertson: 1:31:51, 1st AG Cyndi Amador: 1:47:07, 2nd AG Veda Miner: 1:52:09 Crystal Grose: 2:01:52

Apr. 18, New Orleans, LA ochsner new orleans ironman 70.3

(1.2 mile swim/56 mile bike/13.1 mile run) Bart Bybee: 5:23:23 Marybeth Crane: 6:28:06, PR Janet Dixon: 7:56:30

Apr. 25, Flower Mound, TX CaveMan triathlon

(275 yd swim/11 mile bike/3.1 km run) Lee Rebodos: 1:06:06, 2nd AG Scott Decker: 1:09:03 Noel Widdowson: 1:11:57 Jeff Barnhart: 1:20:56 Crystal Grose: 1:36:24

(1.2 mile swim/56 mile bike/13.1 mile run) Byron Benoit: 5:25:43

(40 km bike/10 km run) Michelle Blackard: 2:14:45 Diane Hill: 2:26:47 ****Swim cancelled due to high winds.

May 2, San Francisco, CA escape from Alcatraz triathlon (1.5 mile swim/18 mile bike/8 mile run) Bart Bybee: 3:03:24

May 2, McKinney, TX historic McKinney Kiwanis triathlon

(300 meter swim/13 mile bike/3.5 mile run) Brad Pearson: 1:05:46, OMW

May 16, Rockwall, TX Classic Rock Rotary sprint tri (300 meter pool swim/20 km bike/ 5km run) Melissa McKibben: 1:42:35

May 16, Denton, TX Amica texasMan half ironman (1.2 mile swim/56 mile bike/ 13.1 mile run) Lee Rebodos: 5:10:17 Richard Evans: 5:50:09, 3rd AG Michelle Blackard: 6:41:30

Amica texasMan half ironman team Relay

Marybeth Crane/Janet Dixon/ Lori Cerami: 6:13:57, 3rd Place

Amica texasMan olympic distance triathlon (1500 yd swim/24.1 mile bike/6.2 mile run) Jim Lukanich: 2:11:00, 1st AG Byron Benoit: 2:23:07 Matt McCullough: 2:27:50 Mike Doud: 2:37:12, 1st AG Laurie Lukanich: 2:38:39, 1st AG, PR Diana Hill: 2:53:37, PR

Amica texasMan sprint triathlon

(800 yd swim/16.1 mile bike/3.1 mile run) Alma Darensburg: 1:23:03, 1st AG Jeff Barnhart: 1:38:22

May 23, Benbrook, TX tri Cowtown

(300 yd swim/13.8 mile bike/3.1 mile run) Noel Widdowson: 1:14:38, 2nd AG

May 23, Cleburne, TX ironhorse sprint triathlon (300yd swim/15.2 mile bike/3.1 mile run) Julie Burns: 1:22:15, 2nd AG

Legend is located page 23.

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

Do you need 2 membership cards?  Yes  No

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.

Lake Grapevine Runners & Walkers

MeMBeRsHIP

uPDATe

Legend for member's race results on pages 21 & 22.

RACe Results legend 1st hM-1st Half Marathon 1st M-1st Marathon

New Members Doris Alvarez Marcy Barbosa Michael Basler Richard Bollar and Leesa Stephens-Bollar Janice Casper Jason Couch Hal & Kristin Duncan

1st tri-1st Triathlon

Amy Goddard Kim & Randy Hall Lacey Hammons Norm Hilton Maria Jerke Anna Lovell Jennifer MacLean Derrick Mason

Chris & Cynthia Morris Tammie Morris Margie Nelson Jessica & Eric Spawn Lin Wang Barbara Werley John Woodson Amanda Younts

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

Membership Renewals Ev Barnes Cliff Burns Bill Clay Joseph & Julia Czyz Tony & Judy Dominiec Mike Evans

Trish Field Henry Galpin Roy E. Lange Mary Lessor Fred Propp Troy Pruett

Sherie Skillern Leana Sloan David & Bridget Smith Kat & Mark Sparks Laura Swenson

Welcome to all of our New Members

E-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com Remember to add a push pin to the RAW Around the World map if you race in any us city or run anywhere outside of the us.

July - August 2010 |

FOOTPRINT 23

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

shARe With A VisitoR oR neW MeMBeR After reading this issue, drop it off at the clubhouse for visitors to get to know us.

HELP WANTED

DOUBLE TROUBLE DOUBLE TROUBLE Race Director

sign up to be the Race Director for the club's fall race. Responsibilities include marketing, soliciting sponsorship, volunteer coordination and race day logistics.

Contact Ray Harris at RayH@RunnersAndWalkers.com for more information.

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

Non-Profit U.S. Postage PAid Grapevine, TX Permit No. 243