May 2009 by Lgraw Post

FOOTPRINT Lake Grapevine Runners & Walkers

May 2009

www.runnersandwalkers.com

New and Old Traditions Thrive at Grasslands

20 0 8 R R Nat ion CA al Jer r y Lit tle E xce in Jour llence n Awa rd alism Winne r

n Saturday, March, 21, nearly 40 RAW runners drove up to Decatur, Texas, for the 11th Annual Grasslands Trail Runs. For many runners, Grasslands is their first exposure to trail running and they can choose from the half-marathon, marathon, and 50-Mile races. Each year brings new and returning runners to this little-known area of Texas prairie trails. This year, with the starting temperatures around 60° and slowly climbing into the mid 70s, runners had good March conditions. Most of the morning remained cloudy, so the runners stayed cool until the

Bryon Benoit points out the sand storm to (l-r) Mike Bassano, Lorraine Wessels, Bruce and Kathryn Gleghorn and Elizabeth Lawrence after Jon Korte races by.

tradition going. The “Boudreax Era” started with a complete redesign of the Grasslands logo on the finishers’ medals and shirts, which received great reviews.

(l-r) Michelle Putze and Brad Liles.

early afternoon. With the recent dry conditions, the only issue runners had to tangle with was the sandy state of the trails. For the first time, Suzi Cope got to participate in the race she founded. That’s because she turned the reigns over to Kevin and Stacie Boudreaux. Kevin is a two-time finisher of the Grasslands 50-Miler and he and Stacie did a fantastic job keeping the great

Of course, what race could succeed without incredible volunteers? This year, Tia and Marty Metzger and Gary Howsam headed up a full force of RAW and NTTR (North Texas Trail Runners) volunteers. Working multiple aid stations along the four separate trails at Grasslands, runners constantly ran into helpful and happy volunteers ready to fuel them up and send them on their way. For the 11th consecutive year, Kelly Eppelman and Michael Cope were the only runners to have participated in every Grasslands since its inception. Best wishes to the both of them to

continue this tradition for years to come and those RAW runners working on their own streak of Grasslands runs. For more information on this year’s Grasslands adventure, check out the article on page 6.

(l-r) Alan and Tosca Engisch

P.O. Box 2982 Grapevine, TX 76099

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

Membership Data Kirsten Keats MembershipData@RunnersAndWalkers.com

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

MEMBER

Race results to tokaz007@hotmail.com

FOOTPRINT | May 2009

F ootnot e s • F O O T N O T ES • F ootnot e s • F ootnot e s

Lake Grapevine Runners & Walkers Club

Congr atulations • To Kevin and Stacie Boudreaux on their success as first-time Race Directors for the 2009 Grasslands Trail Runs. • To Kevin Snyder on being selected to serve on the White Rock Marathon Board of Directors. • To RAW on winning awards in the Runner Triathlete News competition. The 2008 Hound Dog Hustle entry form won 1st Place in its category and the 2008 Bold in the Cold coffee cup won 2nd Place in the Finisher’s Item Category. • To Scott Eppelman on his selection to the 2009 U.S. National Team for the 24-Hour Run World Championship in Italy. • To Kelly Richards for her election to the national RRCA Board of Directors. • To all the RAW members that participated in spring events locally and around the country. We had several first-time racers in various distances, several PRs and a few first-time triathletes. Check the race results for further details. Condolences • To Becky & Dave Aungst on the death of Becky’s mother. • To Noreen and Ray Henry on the death of Noreen’s father. • To RAW landlord, Joe Hatley, on the death of his wife Judy. Thank You • To Debbie Capenter and Reba Becker for setting up a Road ID with the RAW logo. • To Hound Dog Hustle Race Directors Thomas Okazaki and Randa Foster and all the RAW volunteers who made this year’s race a success. • To all the RAW volunteers who supported the Grasslands Trail Run. It’s always nice to see a familiar face working at an aid station. • To Tony Flesch for obtaining a $750 donation to RAW from his employer, Verizon, in recognition of his RAW volunteer hours in 2008. • 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 have found it. All unclaimed items are in the white cabinet. announcements Elections will be held for LGRAW Board positions on July 4th. If you are interested in running for a Board position as an Officer or Director of the club, please contact Mary Keeffe at MaryK@ RunnersAndWalkers.com. Will you be traveling soon? If so, have your photo taken in your RAWear and send it to lgrawfootprint@verizon.net. Just email us the photo, your name, the date and where the photo was taken. Deadline for the next FOOTPRINT is July 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 Starting from the clubhouse

In Memory Of Jeanine Oberholzer 1972-2009

hough she never set foot on RAW’s paths or trails, Jeanine Oberholzer understood the joy and freedom we experience every time we lace up our shoes. A beating heart and burning lungs were as vivid and significant a sign of life to her as to any runner completing an interval workout or a long tempo run. While never a runner herself, Jeanine was able to identify with the joy and suffering of running. She lived her life finding joy in simple things while pushing through obstacles and ignoring pain. Though only a handful of my RAW friends ever met my awesome wife, she loved you all because of your profound impact on me through your support and friendship. Peace and prayers, Tim

Walk/Run every Saturday & Sunday 8 a.m. (standard time) 7 a.m. (daylight savings time) Trail Run every Wednesday & Friday 7 a.m. (year round)

SNL Dinners Saturday Night Live Dinners

1st Saturday of every month at 5 p.m. May 2 – Los Cabos, Grapevine June 6 – Asian Top, Grapevine

Board Meetings 4th Wednesday of the month, 7:15 p.m. at the clubhouse May 27 June 24 All members are welcome to attend.

4th of July Events

RAW in Print Member submissions in Runner’s World Magazine Congratulation to RAW members Susan Barnett and Chris Henkel on their inclusion in the March and May issues of Runner’s World, respectively. Susan’s Letter to the Editor was printed in the March issue, page 17. Chris’s photo and a brief commentary about his Boston Qualifying efforts appear in the May issue, page 77.

Annual Meeting and Picnic

Saturday, July 4. See ad on page 10 for more details.

RAW off to the Races Too Hot to Handle 5K & 15K

Saturday, July 18 7:30 a.m. Winfrey Point at White Rock Lake, Dallas

May 2009 |

FOOTPRINT

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

know it is easy to take our fabulous RAW clubhouse for granted at times. It has served us well through the years as a site to gather for our weekly group runs, a place to host our many wonderful social functions and a venue to hold our monthly club board meetings. It is a source of pride. It helps to define us as a running club and we are really one of the lucky few to have something like it. One cannot help but admire all the old race t-shirts hanging from the ceilings and the posters from events long ago and the memories that they preserve. Before we had the RAW Clubhouse, I have been told, our original charter members would just park their cars and meet in the lot near the softball field, down the road from our current location. Imagine not having a place to store your gym bags and workout clothes along with the convenience of a restroom close by. Or not having an electrical outlet to plug in that coffee pot, microwave oven and stereo system along with that well-stocked refrigerator. There would be no shelter from the blistering, Texas summer heat nor protection from the sometimes brutally cold, windy and wet winter mornings. We would miss having the clubhouse as a storage area for our lawn chairs, race supplies, cups, Gatorade® and water barrels. Water duty would become even more of a challenge without the convenience of that faucet in the back.

FOOTPRINT | May 2009

There are some who think that RAW owns the clubhouse. That is not the case. RAW currently rents this facility and signs a $2,100 lease every six months. The landlord can choose to not renew our lease at any time. Your club needs to come up with $4,200 each year to pay for the privilege of having a clubhouse. That is why it so important that we keep our memberships current by paying our dues and supporting our three annual club races. These are our two largest sources of income. That is why it is so essential we find a race director for the Double Trouble race in the fall as soon as possible. A recent property tax appraisal by the City of Grapevine has doubled the property tax of our landlord. He has been very gracious and has not raised our lease for more than 10 years but may soon be forced to do so by as much as $100 a month. We are in no danger yet of losing the RAW Clubhouse. The landlord enjoys having us as tenants and is willing to work with the club to keep us here at our present location. This site is currently our best option, so your board will work hard to make sure this arrangement continues to work for the mutual benefit of all parties involved. Best Wishes,

.” Okazaki “ T.OThomas

RAW Wins Two Awards in Runner Triathlete News Contest

he Runner Triathlete News (RTN) holds an annual contest for entry forms, T-shirts, awards, finisher’s items and posters. A judging panel comprised of runners, triathletes, former event directors and graphic artists selected the best and brightest entries. RAW recently won first and second place in two categories of the Runner Triathlete News annual contest. The 2008 Hound Dog Hustle entry form won gold in the entry form category. The Bold in the Cold coffee mug won silver for the “2008 entry of finisher’s items.” RAW will receive a color image for use promoting their status as one of the best and brightest events in the RTN area and $350 worth of free advertising on the RTN website.

Who Let the Dawgs Out? By Hélène Walker

n Tuesdays, we meet around 5 p.m. at the Grapevine Middle School track to improve our speed. The Tuesday gang is usually composed of Troy Pruett, Jon “Polar Bear” Korte, Marty “Buster” Metzger, Doug Keeffe, Nick and Colleen Casey, Randa Foster, Amy Matasso, Hilary Frenette, Jim “Capt Ruby” Rubalcaba, my hubby Alan and me. We start with a social run around the track (aka warm-up) and everybody is happy and smiling, then things heat up and get ugly. No, I mean, real ugly. Once groups are formed

Colleen Casey does push-ups while Alan Walker just sits around.

according to the various paces, the big dawgs take off, trying every trick in the book to get rid of each other. Then come the “underdawgs,” who are much nicer in their running approach. Once the speed intervals are over, we all come back to being happy and smiling, although some like to show off just a little more by doing pushups and such, but we take care of that very quickly.

(l-r) Hilary Frenette and Amy Matasso burn it up during an interval session.

After the track session is over, we like to celebrate another great workout at Baja Mex-Grill and very quickly replace the calories burned. Please come and join us next time and see for yourself.

May 2009 |

FOOTPRINT

The Annual Rite of Spring: Grasslands By Kevin Wessels

everal years ago, I moved to Texas from Maryland. My last year “up north,” we had a blizzard that brought thirty-six inches of snow over three days. Before that, I lived in Minnesota where it didn’t feel like spring until July. And it ended a month later when fall came in August. I’ll come back to this weather thing in a bit. After moving to Texas, I was encouraged to come out to Rockledge Park and run the trails one Thanksgiving morning. It was love at first sight and I was hooked. After that first trail run, a whole new world opened up and I saw completely new possibilities for my running. The following spring, I participated in my first trail race. I ran the half-marathon at Grasslands. It was one of the toughest things I ever did. There weren’t any mile markers telling me how far I’d run, but there were plenty of rocks, ruts, pricker bushes hungry for bare flesh…and beautiful spring flowers. In March. Are you serious? When I lived in Minnesota, March was the snowiest month of the year and here I was running in new grass, budding trees and blooming prairie flowers. OK, this was pretty cool.

(l-r) Elizabeth Lawrence and Hélène Walker proudly wearing their finisher’s medals.

Over the years, I ran in “Sand-lands” and “Mud-lands,” with some occasional good weather thrown in for just plain ol’ Grasslands. To me, it became an annual rite of spring that I couldn’t imagine missing.

FOOTPRINT | May 2009

These days, I’ve moved up to the marathon. In fact, some people are out there running the 50 Miler, but that might be for another day (or another lifetime). Grasslands has some trail running for everyone. There’s the half-marathon for new trail runners and people that are born with jet packs and blazing speed. There’s the marathon for people that enjoy a longer run, usually a bit more relaxed, and are caught up in the experience of running rather than pounding it out for speed, and finally, the super-human 50 Miler for those otherworldly runners who don’t even lace up their shoes for anything less than a two-hour jaunt. All this background to bring us to 2009. Originally, I didn’t think I’d have the chance to run Grasslands, but when the opportunity came, I grabbed it. One reason I didn’t want to miss Grasslands this year was because my good friends and RAW members, Kevin and Stacie Boudreaux, were taking over as first-time race directors. Kevin and I have been running together for about two years and I never fail to glean some running knowledge from him that doesn’t improve my own running. I’ve run Grasslands several times now and Kevin and Stacie did a great job taking over for the original race director, RAW member Suzi Cope . The start is always a chance to get reacquainted with other running friends I may only see a few times a year. After catching up, the race started and we were on the trails. I call this part bliss. The early spring morning just minutes before sunrise is magical at Grasslands. This year, I ran with Tom Crull (an amazing runner and NTTR Race Director for the Rockledge Rumble) and Katie Ryan. Katie is the daughter of RAW member Doug Ryan and she was running her very first marathon. She didn’t display any of the usual rookie mistakes and ran great. As I listened to Tom give her his sage trail running advice and tips, I realized I should have brought a pen and paper to jot all this stuff down. In addition to Grasslands being one of the most beautiful places to run in the full swing of spring, it also has some of the best volunteers on the planet. RAW and NTTR members swarm to Grasslands and do

Thomas Okazaki and Letha Cruthirds volunteering at one of the RAW aid stations.

their best to keep the runners well-fed and hydrated. Some of them saw “Happy Kev” and others got “Grumpy Kev.” Fortunately, the marathon is long enough to justify different personalities during the highs and lows. Even the race director got into it after I wrapped up my first loop. About 16 miles into the race, Kevin grabbed a bottle of electrolyte capsules when he learned I was cramping a bit and had miscalculated what I would need to carry with me. Soon, I was topped off and headed out for the final ten or so miles. By the finish, I was wiped out. To me, Grasslands had never been tougher…or more satisfying. I’m not sure I ever worked harder during a race. I felt great and pushed it all the way, but at times it didn’t feel like I was getting very far. But we all know that running is about putting one foot in front of the other and repeating…a lot. I could go on and on about all the memories I took away from Grasslands. This year was as special as ever, but the point is to encourage you to create your own memories at Grasslands. To me, it’s a very special race that I try to never miss. If you haven’t had the opportunity to check it out, give it some serious thought for 2010. You’ve got a couple of race directors committed to providing a great running experience and hordes of volunteers that just want to take care of you and get you to the finish. Besides, before summer comes to North Texas, take some time to enjoy spring.

RoadID™ and RAW Team Up: It’s not just a piece of gear, it’s peace of mind By Debbie Carpenter

e’ve got a lot of club members that do a lot of different activities. Unfortunately, we don’t come with name tags and contact info stapled to our foreheads. So do you have a backup plan, a way for your family to find you while you’re out on the trails? Many of you may know about RoadID.com. RoadID™ is a website that sells wrist, ankle, shoe and dogtag-style personalized identification tags to help emergency folks figure out who you are and how to help you in case

fit 2009 CHANGE YOUR LIFE!

w w w. l u k e s l o c k e r. c o m

something terrible happens while you’re out running/ walking/cycling/paddling/ bungee jumping…. RoadID™ now has available an official RAW logo on the dogtag-style IDs so you can personalize the dogtag with your information on one side and get the incredibly good looking RAW logo on the reverse. If you have ever thought about getting one of these safety devices, now is the time. You are already wearing RAW shorts and jerseys; let’s

wear some RAW jewelry for safety’s sake. On the main page of the website under the bracelets just click “go shopping.” You can then find the dogtag style and select the RAW logo under “front images” and “clubs.” These are great products. Let’s all hope that no one in our club ever has to put one to use. But in a bad situation, they are just as important as our cell phones. Let’s all look around for even more RAW logos around the clubhouse soon.

It’s training time again! colleyville orientation times

Early Marathons — Tuesday, May 12 at 7:00 p.m. Program begins Saturday, May 16

WhitE rock Marathon — Thursday, June 4 at 7 p.m. Tuesday, June 9 at 7 p.m. Program begins Saturday , June 13

Colleyville Town Center 5505 Colleyville Blvd. Colleyville, TX 76034 817-849-1562

May 2009 |

Hours

Mon – Fri: 10 a.m. – 7 p..m. Saturday: 9 a.m. – 6 p.m. Sunday: Noon – 5 p.m.

FOOTPRINT

Run for the RAW Board By Kathryn Gleghorn

t takes more than paid memberships to make the Lake Grapevine Runners and Walkers Club the outstanding club it is. It takes members who want to be actively involved in the development of the club and take the time to do so. By utilizing each member’s individual talents, there are countless ways to be an integral part of your club community through your participation in club events and by volunteering to serve the club through our various activities. Here are a few suggestions on how to get involved: coming out for the weekly runs, signing up for weekend water duty, volunteering for one of our three annual races, going to a RAW Off to the Races event, attending a Saturday Night Live monthly dinner, submitting an ....there are countless ways to be an integral part of your club community through your participation in club events and by volunteering to serve the club through our various activities.

article for our national award-winning club newsletter, the FOOTPRINT, volunteering for the bi-annual Keep Grapevine Beautiful trail cleanup or serving on the RAW Board. The annual elections are coming up on July 4th and now is the time to consider running for a board position. Serving on the board is a great way to become more familiar and more involved with what’s going on in the club. The eleven positions on the RAW Board are President, Vice-President, Treasurer, Secretary and Director (seven positions). The President leads the group and meetings, and is assisted by the Vice-President. The Treasurer is responsible for maintaining all financial records for the club which includes the following: • Collecting deposits and disbursing funds • M aintaining financial records in a complete and accurate method • Preparing periodic financial reports The Secretary is responsible for publishing the agenda for each monthly meeting and posting the meeting notice and agenda on the RAWforum. At each meeting the Secretary also records the minutes and, once they are approved, sends them to the webmaster to be posted on the RAWforum. The By-laws also require that each month’s agenda and minutes are kept in the club notebook maintained in the clubhouse.

FOOTPRINT | May 2009

The responsibilities of the seven Director positions are determined by each individual board. Some of the areas of responsibilities of the current board are: • FOOTPRINT distribution (overseeing the bi-monthly FOOTPRINT mailing by coordinating with the editors, printer and Post Office) • M embership Database maintenance (updating and tracking new membership, renewals and past-due memberships) • S ocial Coordinator (organizing the Christmas party, Luau, New Year’s Day Breakfast, Saturday Night Live and other similar events) • F un Runs Coordinator (organizing two to three club runs, such as the Hang Ten Recovery Run, Red Dress Run, and so on) • R RCA Liaison (serving as the point of contact with the RRCA/North Texas Representative to disseminate information to the club membership, submit annual club nominations, etc.) • C lubhouse maintenance, RAWear, Club Librarian, Yearbook Coordinator and Brochures • Media and Community Liaison To preserve continuity on the board, the 2009 elections will be a transition year with staggered elections of the board members to serve for one- or two-year terms. In July, the positions of President, Secretary and four Director positions will be for a two-year term and the remaining positions will be for a one-year term. With the 2010 elections, the positions of Vice-President, Treasurer and the three other Director positions will be filled for a two-year term. If you would like an opportunity to serve your club and be more involved, becoming a board member is an excellent way to accomplish this. Serving on the board has a monthly time commitment of approximately 1½ to 2 hours on a date and time determined by each individual board. We are currently meeting on the fourth Wednesday of the month at 7:15 p.m. at the clubhouse. It is understandable that you may need to miss a meeting now and then due to work or family obligations. We hope you will consider giving your time to serve on the RAW Board. Volunteering shows your commitment to the club and your willingness to help steer the club in a positive direction. If you are interested in running or would like to nominate someone, contact Mary Keeffe at MaryK@ RunnersAndWalkers.com. Here is your invitation to attend our May 27th Board Meeting. Come out and observe a meeting and see what the club has going on and how you can get more involved.

News from the RRCA Road Runners Club of America

RAW in the Kitchen By Bridget Smith 2006 RRCA Southern Region Masters Female Runner of the Year As picnic season approaches, what could be better than a simple, but out of this world, dessert? This one is best made a few hours before serving, even better overnight – and it is well worth the wait.

Texas Rocks the RRCA! By Kelly “K2” Richards, RRCA Director-At-Large

he 51st Annual RRCA Convention was practically a tribute to Texas. Texans received more award nominations and won more (four) national awards than any other state. The Cotton Eyed Joe and the theme song from the TV drama Dallas were played each time an award winner was announced as being from Texas. After noticing all the attention I was receiving from my pink Cowgirl hat, the convention director took to wearing a cowboy hat with his tuxedo while emceeing the awards ceremony.

Better Than ________ Cake (you fill in the blank) • 1 German chocolate cake mix • 3/4 cup fudge topping • 3/4 cup caramel or butterscotch topping • 1 can sweetened condensed milk • 6 Butterfinger® candy bars, chopped • 1 tub of Cool Whip® Prepare cake according to directions for a 13x9 inch pan, allow to cool completely. Do not remove cake from pan. After the cake has cooled, make holes on the entire top of the cake using the handle of a wooden spoon. Pour (one at a time) fudge, butterscotch, and condensed milk over the top of the cake and let each flavor soak in before adding the next. Frost the cake with the whipped topping and sprinkle the candy bars to decorate the top. Refrigerate for 2 hours minimum, or overnight. Store leftovers (if any) in the fridge. Sorry — Points are over the top for this one…It is just too good. Please send recipe ideas and comments to Bridget Smith at fpt _ bridge@verizon.net.

Arc of Light By Steve Leeke (l-r) Libby Jones, Kevin and Lorraine Wessels and Kelly Richards

The good news for all runners, and Texans in particular, continued into the annual meeting and elections. The RRCA is financially sound and still experiencing rapid growth. RRCA President Brent Ayer predicts the RRCA will reach 1,000 clubs in July! Several new initiatives, program and services are being introduced in 2009. The slate of nominees for the four board positions was unanimously elected. This means I have been elected to the board as a Director-AtLarge. As such, I’ve decided to step down as the North Texas State Representative. I’m pleased to announce Libby Jones, former Dallas Running Club President, as my successor. Libby has phenomenal organizational skills, drive and passion for the sport. I have no doubt she will serve RAW, all of North Texas and the RRCA well. I’m excited about the opportunities Libby and I both have and I look forward to serving the running community in a new capacity.

An arc of light in a sea of ink Peaceful stillness at the brink Of strides made in a simple trade Cares dispensed for miles made On winding routes long since rote Thoughts take on a simple note Youth remembered, age forgone Returning home before too long Grace restored we gladly bear Burdens borne for those we care To run the race of life each day

May 2009 |

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RAW 4th of July Events Mark your calendars for a RAWsome Independence Day Celebration! Saturday July 4th

 Volleyball, Horseshoes and more starting at 4 p.m.  BBQ 6 p.m.  Annual Meeting & Elections 7 p.m.  Best Foot Forward and 2008 Club Awards Presentations 7:30 p.m.  Fireworks at dusk

Bring your beverage of choice, a side dish to share and lawn chairs or blankets. The club will provide the meats for grilling, plates, utensils and the best spot in Grapevine for watching fireworks. Please check the RAW website for additional details as they develop.

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RAW Travels

Running Alone in the Desert By Kat Sparks

was full of confidence and enthusiasm as we pulled off the packed sand road onto the loose sand of the open desert. I rode with my sister, who has lived in Kuwait for almost two years, and her two Kuwaiti friends as we followed a camel rancher dressed in a neat traditional Muslim robe called a dishdasha. We sped through the deep sand following the Toyota pickup as we passed camels, goats and tents. Property lines were marked with tires pushed into the sand and large electrical wires were strung overhead. We crested one dune and then another as we pushed further into the desert. Soon I noticed fewer, and then no, tires marking property lines. No tents, no camels and no goats…. only electrical wires. We approached a tall ridge which gave the impression we were about to fall off the face of the earth. A moment of quiet panic came over me as I grasped the level of trust I had placed in my new-found friends. My survival instincts kicked in as I began analyzing the position of the sun, the direction of the electrical lines and observing any detail that might assist me in finding my way out should something go wrong. We drove over the high ridge and I began to relax as a large property with two tents and a camel farm came into view. The desert was cool and peaceful as I sat with my sister, three Kuwaiti men and a Sudanese camel trainer on beautiful red Persian rugs neatly blanketing the sand. We sat by a small fire sipping on Arabic coffee, followed by tea, as was the custom. They told me that it was only a 20-minute walk to the Saudi Arabia border. Oddly, as we talked, I learned that one of my new friends was a runner and he would happily show me the best place in Kuwait to run. The next day, we arrived at the running trail. It was a beautiful, palm tree-lined suburban trail with a thin coating of sand and markers every 100 meters. I was sad when I learned I would not be able to run with my new friend for fear of being

Kat Sparks “goes green” and opts for a camel over a car.

arrested. In Kuwait, you can only run with someone of the opposite sex if you are married to them. I looked more like his mother than his wife, so I ran alone. I wore long black pants and a black shirt. Despite the 80-degree temperature, I was afraid to push up my long sleeves for fear of being arrested for inappropriate dress in public. I observed the women walking together and many of them were fully covered, including their faces. The men ran mostly alone and I enjoyed a brief ego boost as I passed each one of them. My friends told me that most Kuwaiti men don’t like to work too hard and were more than happy to let a crazy American woman pass them on the trails. Running alone in Kuwait isn’t bad…but I’m happy to be home and to have all my RAW running buddies…men and women!

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. 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 with someone else, with one member putting the water out and the other taking care of the pick up.

RAW off to the Races Too Hot to Handle 5K & 15K Saturday, July 18 7:30 a.m. Winfrey Point at White Rock Lake, Dallas

May 2009 |

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Jumpstart the muscles with Muscle Activation Technique (MAT) By Rey Muniz

Editor’s note: Rey Muniz, fitness trainer and former co-worker of RAW member Stacie Sauber, specializes in Muscle Activation Technique along with fitness training. He has helped many overcome and prevent injuries by addressing muscle imbalances in the body.

What is MAT? Muscle Activation Techniques (MAT) is a revolutionary approach to the assessment and correction of muscular imbalances in the human body. It is a straightforward, non-invasive technique designed to balance the muscular system. MAT provides the tools to identify restrictions in motion and joint instability relating to muscular tightness and weakness. Through a unique systematic format, MAT is used to “jumpstart” the muscles in order for them to function with maximum efficiency. What does MAT treat? Muscular weakness or tightness, limitations in motion or flexibility, injury or pain in muscles and/or joints. What makes MAT unique? Conventional forms of therapy focus on muscle tightness as the primary factor relating to chronic pain or injury. MAT is unique in that it gets to the root of the pain or injury by addressing muscle weakness rather than tightness. The goal of MAT is to identify the inhibited or weak muscles that are creating a protective response and then jumpstart these muscles in order to improve their contractile capability: I am an avid runner and I have been fighting an IT-Band problem. I have been using a foam roller on my IT-Band with no relief. The IT-Band is a thick strip of fascia or muscle cover that covers the outer thigh muscles and travels down the outside of the leg to the knee joint where it attaches to the outer edge of both the tibia and fibula, just below the knee joint. The IT-Band attaches to the Tensor Fascia Latae (TFL) muscle on the front and outside area of the hip and the Gluteus Maximus muscle. When runners start to feel tightness in the IT-Band, foam rolling and Active Release can help, however we should also look at muscles that could be weak that have a relationship

12 FOOTPRINT | May 2009

with the IT-Band such as the TFL, Glute Max, and Vastus Lateralis, a quad muscle. If these muscles are neurologically weak, then great tension will occur on the IT-Band as well as the knee. Isometric contractions for these muscles could greatly help reduce stress on the IT-Band. I am a marathon runner and I continually have hamstring tightness during my training. We have four hamstrings: semimembranosus, semitendinosus, biceps femoris long head, and biceps femoris short head, all of which are knee flexors. The semimembranosus and semitendinosus muscles provide medial knee stabilization of the leg. On the other side, we have the biceps femoris long head and short head. These two muscles provide lateral knee stabilization. MAT specialists look at tightness secondary to weakness. Reasons for hamstring tightness could be previous injuries, scar tissue and muscular imbalance of the body. Massage and Active Release could greatly help, but we also should look at the other muscles that come into relationship with the hamstrings. Above the hamstring sits your Glute Max which connects into the lumbar spine. Any weakness in this area can have a great affect on your hamstring. Strengthening your lower back and glute area can possibly help with hamstring tightness. On the other side of the spectrum, the lower leg could come into consideration as well, such as the muscles of your gastrocnemius and popliteus which both attach behind the knee. All of these considerations could reduce the tightness in your hamstrings. Muscle Activation Techniques can go hand in hand with chiropractic care, massage, active release and physical therapy. For more information or a free 30-minute assessment and evaluation, contact Rey Muniz at rey@imactivation.com.

Grasslands Trail Run

(l-r) Christine and Mike Bassano and Laura Nelson

2009 Best Foot Forward Award

Picture Perfect!

Regarded as RAW’s highest honor, the Best Foot Forward recipient is deemed to be the person who best exhibits the “spirit of RAW.” Past recipients have been recognized for consistently demonstrating leadership, volunteering both publicly and behind the scenes, encouraging and mentoring others and serving as a positive ambassador for our club. Past winners include Chris Rehyer, Susan Barnett, Rick Sanford, Ray Harris and Gary Howsam. Nominations are now open for the 2009 Best Foot Forward Award. To nominate a RAW member, send an email by June 20th to Kirsten Keats at KirstenK@ RunnersAndWalkers.com with a paragraph describing why you believe your nominee is deserving. Please note that current RAW Board members are not eligible. The winner will be announced at the Fourth of July Annual Meeting.

Vote by Proxy

(l-r ) Mike Eccleston and Anne Woods

The RAW annual meeting and elections of directors and officers will take place on Saturday, July 4, 2009. All members in good standing are entitled to vote. An individual membership is entitled to vote one ballot and a family membership is entitled to vote two ballots. The proxy voting period begins June 5 and ends on June 26, 2009. Voting by proxy is available upon request. To obtain proxy voting instructions and a ballot, please contact Kathryn Gleghorn at KathrynG@RunnersAndWalkers.com. Mailed ballots must be signed by the Member casting the vote and then mailed to: Lake Grapevine Runners and Walkers Attn: Kathryn Gleghorn, Secretary P.O. Box 2982 Grapevine, TX 76099

(l-r ) Rick Sanford, Kelly Richards and Alan Walker

Correctly completed proxy ballots must be received by June 29, 2009.

May 2009 |

FOOTPRINT 13

Giving Back to the Sport participation are a few of the reasons she is being recognized for “Giving Back to the Sport.”

Randa Foster

lthough Randa Foster has been a RAW member less than two years, she has not been shy about jumping right into the thick of things with her involvement in the club. Her willingness to get involved and her club

Jon Korte

n the past 4 months, Jon “Polar Bear” Korte has paced two fellow RAW members to Boston qualifying times. In November at the Inaugural San Antonio Rock ‘N Roll Marathon, Jon paced Amy Matasso to a 3:35 and in February he paced Randy Bobe to a 3:07 at the Mardi Gras Marathon in New Orleans. To pace Amy, Jon ran nowhere near the finishing time he would run if he had been running the race for himself. Amy was thankful that Jon would run his slowest marathon so that she could run her fastest. Jon continued on with his training and made plans to pace Randy Bobe to a Boston qualifying time too. Jon really stepped up and took his commitment to training and pacing

As Co-Race Director for this year’s Hound Dog Hustle, Randa was instrumental to the race’s success. “Randa has been a wonderful and solid addition to our club. Her help has been invaluable to me as Co-Race Director for this year’s Pet Love/LGRAW Tenth Anniversary Hound Dog Hustle, especially in the area of soliciting race sponsorships and working with Vern Lumbert to recruit them,” stated her Co-Race Director and RAW Club president, Thomas “T.O.” Okazaki. As a sales representative selling occupational and physical therapy equipment, Randa has access to Randy to a 3:10 marathon finish time seriously. He altered his training schedule to accommodate Randy’s long run day of Sundays, rather than Jon’s usual long run day of Saturday. Not only did Jon run with Randy on the weekends, but he made himself available to Randy throughout the week. Randy says he called Jon nearly every other day between their weekend runs to get feedback on his training. With Jon’s coaching, Randy learned how to train so that he could run his 3:10 marathon. Jon spent most of his RAW Sunday runs from November through January training with Randy, preparing him to run a Boston qualifying time in New Orleans. To ensure he could get the job done for Randy, Jon even ran a marathon prior to Mardi Gras just so he could get a good feel for the 3:10 marathon pace time Randy would need for his race Randy had this to say about the Mardi Gras Marathon he and Jon ran together, “Once we got on the back half of the course it was all business. Jon kept reminding me to relax and keep a good leg turnover. At Mile 19, we got a big boost of energy when passing the aid station where everyone, including dudes, were wearing red dresses and cheering loudly for the runners. It was right

BIOFREEZE®, yoga mats and other tools that she has generously donated to the clubhouse for member use. She is also a regular weekend water duty volunteer, as well as a race day volunteer. T.O. adds, “It is always a welcome sight to see some of our newer members step up, get excited and become more active and involved. In order for our club to continue to thrive and prosper, we need more members like Randa Foster.” So for any other RAW newbies out there (or even you not-so-newbies), please take a page out of Randa’s book and get involved with the many volunteer opportunities available through RAW. It is an excellent way of “Giving Back to the Sport.” past that point where Jon took off. We practiced this technique many times on the last 4-6 miles of our training runs. He would take off and I would try to catch up. Every time he passed volunteers or spectators, he would tell them my name and have them yell at me, ‘Hurry up, speed up, it’s time to put the hammer down, go RANDY!’ No exaggeration, everyone I passed knew my name and was telling me these things because of Jon. It worked. It helped me run faster, to a strong finish of 3:07:38.” “I am very grateful for what Jon did for me. He’s a good guy. There are not too many people that would have done what Jon did. He’s a class act and well deserving of this nomination,” stated a very appreciative Boston-bound Randy. For both of the marathons where Jon paced his RAW friends, he also paid for his own travel costs and marathon entry fees. With today’s economy, that’s nothing to take lightly. Jon is a perfect example of “Giving Back to the Sport.” In this case, he used his running prowess and experience and “gave back to the sport” in an incredibly unselfish way.

Send your nominations for “Giving Back to the Sport” to KathrynG@RunnersAndWalkers.com

14 FOOTPRINT | May 2009

On Your Mark! Overcoming Inertia

Go Green

RAW Reduce, Reuse, Recycle Tips

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

“A body persists in a state of rest or of uniform motion unless acted upon by an external unbalanced force.” – Sir Isaac Newton

’m a creature of habit, taking comfort in routine. One could set a watch by my daily waking, running and work schedule.

Naturally, this carried over to my running. When I began running marathons and found a training plan that produced results, I stuck with it. Why mess with success? As it turns out, a more appropriate question is this: why get out of my comfort zone? Like almost any fitness activity, initial gains under my tried and true training plan were plentiful. Then a natural plateau occurred. I was stuck at one time goal that I couldn’t break through. At one point, I finished three consecutive marathons in times within one minute of each other. At least my marathon results were consistent, just like my training. I failed to improve because I failed to challenge my body and mind with new and different stimuli. I recall the story of a long-time employee who was passed over for a promotion for someone with considerably less tenure. When the employee approached his boss, he asked, “How can you pass me over? I have twenty years of experience!” The boss replied, “No, you have one year of experience repeated twenty times.” That strikes home with my running. I continued to run the same workouts, the same 5Ks and 10Ks, and the same marathons every year. Predictably, my 5K and 10K times gradually, but reliably, slowed. While producing consistent (but stagnant) marathon results, my shorter races continued to worsen. It seems that a year-round focus on mileage and tempo runs — and an almost complete lack of interval training — isn’t necessarily the path to continual improvement over shorter distances. What to do? What comes so unnaturally to me: change. During 2009, I’m focusing on some new races and training techniques. Not just long, hard tempo runs, but actually adding back some interval work that has been largely missing since my collegiate days. The plan being that a series of interval sessions will put some speed back into these 31-year old legs, rejuvenate a training plan gone stale and reenergize my mind with a new and different challenge. Each of us faces a battle with inertia, which is a wordy way of saying that we hate change. Recall when you were just beginning a running plan (or your current beginner state). Every day was a struggle to get out the door. Soon, it became a habit. Motivation which once proved so elusive became a given. A body at rest had been put in motion. After a period of time, the opposite effect takes force — a body in motion tends to stay in motion. While a regular, consistent workout routine is a life change to be celebrated, at some point a new stimulus will be needed. The principals of running don’t change. I still believe in a mileage-based training plan with long, hard efforts as the centerpiece. One principal of running that I’ve neglected is that of diminishing returns. Sometimes, the body and the mind need to be sparked by a new challenge and a break from the routine. Remember to keep your running and fitness routine fresh. It may just benefit your race times…and your outlook.

Reduce your energy bill: Instead of running on the treadmill, opt for the sidewalk. By running outside twice a week over the course of a month, you’ll conserve the amount of energy required to watch television for 20 hours or to do 24 loads of laundry. Reuse your paper cup: While on your weekend run, reuse the same cup at the water station since you will be returning later in your run. Recycle your workout gear: Take advantage of companies with programs designed to recycle old gear, such as Patagonia, which collects worn cotton and fleece garments and turns them into new clothes, or Nike, which uses old running shoes to build tracks and basketball courts, among other things. Send your “green” tips to Kelly “K2” Richards at gustelly@aol.com.

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.

May 2009 |

FOOTPRINT 15

Don’t miss out

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

SEND US your stories! Why keep pictures and stories to yourself - share them with others. Visit us today and start sending in what you want to share with the rest of the RAW members.

1. Online at: http://www.active.com/event_detail.cfm?event_ id10038.

The FOOTPRINT highlights the personal stories of our club and its members. The most common type of submission is a Race Report, though anything related to running and training is welcomed. We would love to hear what you have to say.

2. In person at the clubhouse. Just complete the membership form and pay by cash or check. $20 for individual or $30 for family.

Length of submission can range from a small “blurb” or paragraph to a full-length article limited to 750 words.

Renewing your membership is simple with three easy options:

3. Download a membership form from the website at www.runnersandwalkers.com/memberfm/memberfm.html and mail in along with a check to: LGRAW, PO Box 2982, Grapevine, TX 76099. Your membership renewal date is printed on your FOOTPRINT address label. Contact Kirsten Keats with questions about your membership: MembershipData@RunnersAndWalkers.com.

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Feel free to be creative. RAW members have written some hysterical parodies, emotional stories of triumph or defeat and inspirational stories of people they have met. Turn in your information or story at lgrawfootprint@verizon.net

BRAw Perks...

BRAw Perks... BRAw Perks... • Opportunity for additional • Opportunity for additional ﬁtness-level and no for drop rides • Opportunity additional ﬁtness-level and no drop rides

ﬁtness-level and no drop rides

of fellow cyclists • Support of fellow cyclists • Support

• Support of fellow cyclists

partner for thefor Shiners partner the Shiners • Training • Training GASP and the Ho�er ‘N Hell

GASP and the Ho�er Hell partner‘Nfor the Shiners • Training Bike Run Run And Bike Andwalk walk GASP and the Ho�er ‘N Hell to ride • Invitation Bike Run And walk towith ridelocal with local • Invitation cycling clubs: An entry-level cycling group of more than 100 members

cycling clubs: to ride with local An entry-level cycling group of more than 100 members • Invitation Mad Duck Mad Duck cycling clubs: An entry-level more than 100 membersFort Worth Bicycling Association Monday night ridescycling (March group 9, 2009,of thru September) Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) Mad Duck Carrollton Cycling Club Carrollton Cycling Club 6:30 p.m. starting from the RAW Clubhouse Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) 6:30 p.m. starting from the RAW Clubhouse • Mad Duck Discounts Carrollton Cycling Club Speeds average 15-18from mph the RAW Clubhouse • Mad Duck Discounts 6:30 p.m. starting Speeds average 15-18 mph • Mad Duck Discounts An hour or two training ride Speeds average 15-18 mph An hour or two training ride An hour Check us or outtwo on training the webride at http://sports.groups.yahoo.com/group/grapevineBRAw/.

Check us out onweb the at web at: http://sports.yahoo.com/group/grapevineBRAw/. Check us out on the http://sports.groups.yahoo.com/group/grapevineBRAw/. Check us out on the web at http://sports.groups.yahoo.com/group/grapevineBRAw/. 16 FOOTPRINT | May 2009

RAW around the World “The Hell of the West” By Ricardo Roberto

y RAW friends think my life is nothing but one international trip after another to take part in swanky, European marathons. Nothing could be further than the truth. In Rome and Florence, I learned how hard it is to run while jet-lagged. At the Paris Marathon, I suffered 80° heat, overcrowding and cranky subway machines. In Barcelona, I ran with tendonitis for 10 kilometers and had to quit (still the only race I’ve failed to finish) and then walked 4 miles to the Consul General’s mansion where I was staying. Only a drive down the Spanish coast in a convertible and the copious consumption of Cava (Spanish champagne – the French are touchy about the “ch” word) dulled my pain that afternoon. The Connemara Marathon – or Connemarathon – in Western Ireland, however, provided an opportunity for real pain. Fifteen years ago, I became a real runner while living in Ankara, Turkey. My running buddies were an Irishman, an Italian and a Salvadoran. We became close friends while running around a lake and up and down the steep hills near our homes, working down to about a 7-minute pace. After years of separation, we decided that we would all run a marathon together this year. The Irishman suggested Connemara. In December, I set a PR (personal record) in Sacramento. After those months of hard training, Christmas vacation loomed with all the caloric temptations of the season. The cold of the first two months of the year further discouraged me from paying my dues on the roads. As the date approached, I was increasingly unprepared for a race I saw proclaimed “The Hell of the West” on the website. The Irishman dropped out due to a bone spur and the Salvadoran decided to go to the Netherlands with her French boyfriend, further removing pressures to run well.

Connemara is north of the City of Galway on the west coast of Ireland. It is a rural area of serene beauty and was the location for the John Wayne movie, “The Quiet Man.” The area is hard to reach, so we caught the bus from Galway’s Cathedral at 8 a.m. to the race start. There is no parking on the narrow country roads, so the buses dropped off the ultramarathoners (39 miles), the marathoners and half marathoners. We would all finish at a place called Maam’s Cross. After forcing us to sit on the side of the road (or hide in a bus) for an hour, the marathon started at 10:30 a.m. The first ultramarathoners came through just as the marathon was about to start. They started at 9:00, while the half marathoners were to start at noon. As the race started, we ran for about 8 miles into a stiff wind through a beautiful landscape divided by old stone walls and dotted with sheep. My Italian friend, Roberto, and I agreed that our only goal was to finish, so as we started the first climb to Leenane Pass, we were clocking an easy 9:30 pace. We caught up on each other’s lives while on the run, laughing at the same stupid jokes we had made years before. After that slight climb, I stopped at the “Toilet-To-Let” and started to descend. I ran with a female ultramarathoner for a couple of miles. Her name was Valerie Gavin and I learned she took first in the women’s event. We clocked a mile at just around 7:00 and I was quite pleased to catch up to Roberto so she could go on without us. After spending a mile or so climbing out of the town of Leenane, the terrain started to roll and we had some amazing views. We ran over bridges and looked down on streams that must have been heaven for fly fishermen. An oncoming bus started to weave and honk at us – it was our families on a local tour! Somehow they had managed to evade the roadblocks and they were delighted to have found us on the course. The sun started to peek through from time to

An Irish countryside was a mixture of heaven and hell at Connemara.

time and a passing Irishman turned to me and said, “It’s a lovely day for it, isn’t it?” The temperature rose. This idyllic scene was marred, however, by my realization that the only thing to be found at aid stations was bottled water. For marathoners, there was no Gatorade®, food or energy gel. Aid station volunteers looked hostile when I asked about the sustenance on the ultramarathoners’ tables. We were now in a remote part of the course where I couldn’t even beg for food and the late start became a liability. Just as I started to bonk, we reached “The Hell of the West” – a hill that starts at Mile 22 and continues for a little over 2 miles. I told my friend that I would see him at the finish and joined the great majority, who had slowed to a walk. After crossing the finish, I discovered that race food was all served AFTER the race. In fact, the pre-race, pasta dinner was really a post-race, pasta lunch at Connemara. I had a small plate of Irish pasta under the disapproving eyes of the Italian, scored some tea and a couple of chocolate bars and we headed back to Galway on one of the buses. It was a beautiful race – completely unlike the urban marathons that I have run. My lessons for next time are that I will train more for the hills and I will buy my PowerBar ® Gel in the US and check my bag, since racing gels are considered liquids by airport security.

May 2009 |

FOOTPRINT 17

TIR: Going Commando! By Kathy Calkins

o, we didn’t actually go Commando — well, I can’t vouch for everyone on the team. You never know… The 203-mile Texas Independence Relay (TIR) starts in Gonzales, Texas, where the Texas Revolution began, and finishes at the San Jacinto Monument, where Texas Independence was won. There are 40 relay legs that can be divided up or run by one person. You encourage each other along the way while you visit the small towns of Shiner, Moulton, Flatonia, Schulenburg, Weimar, Borden, Wallis and Fulshear. Then, you make your way through Houston. On Friday, March 6th, our team of eleven loaded up into two rented vans and headed down to Gonzales. We had a good five hours to get to know the newbies on the drive down. We enjoyed an awesome pasta party in Gonzales — best food I have ever had at a pasta party, along with beer, wine and music. The next morning we got up and headed to the race start for our prologue 1-mile team run at 6:15 a.m. The team starts were staggered with the slower teams starting early in the morning and the faster teams starting later in the afternoon. The goal was to get all teams finishing approximately the same time of day in Houston. On the quarter-hour, the TIR shot off a cannon, but the rest of us got the official TIR Gong start. We took the first mile slow and almost got passed by the team behind us. Not a good start. Van 1 took the first six legs and Van 2 went for breakfast at Mr. Taco in Gonzales. One of the great things about running through these small towns is that you get to enjoy some really good food, great atmosphere and friendly people. While Van 1 was running, Van 2 was taking in the sights, photo opportunities, cheering on the other van and basically just goofing off! At one exchange point we were tagged by the “Rogue” running team. Apparently, their goal for the race was to write their team name on as many team vans as they could — a new challenge for us next year. Some of the highlights included the town of Shiner, where we ran through the yard of the Spoetzl Brewery and past lots of kegs — unfortunately, not a beer in sight. We stopped in Weimar for an awesome BBQ lunch at “Bob’s Cook Shack.” We sat

18 FOOTPRINT | May 2009

The “Going Commando Team” consisted of (ul-br): Mark Kent, Megan Rouse, Cody Shadden, Juan Longoria, Ron Hodges, Paul Moody, Tiffany Buhrman, Tammy Shadden, Ken Baugus, Laura Hause and Kathy Calkins.

outside and watched the other runners come in and we chatted with the locals. Leg after leg, we continued to alternate runners and vans the rest of the day. During the evening, out came the reflective belts, headlamps and blinkies, and we continued to run through the night, all the while watching out for road kill and hearing barking dogs, which you are sure will attack you at any moment. There were some long, lonely stretches out there while running alone and it was pitch black. You know your van is about a mile up ahead and you might see blinkies somewhere in the distance ahead of you. Motivation to run faster! Occasionally, you get passed by another runner and, if you are lucky, you pass another runner — which is called a “kill.” We kept track of the number of “kills” we got on each leg and posted them on the side of the van. The funny thing was, we thought we created that sport, but come to find out, other teams were doing it too! Sleep is overrated during this race and it is very difficult to come by. At Exchange #23 in Wallis, you can head over to Brazos Middle School and, for $5, get a quick

shower and crash on the gym floor. We chose to shower, then head to our next exchange point and get some sleep before Van 1 showed up. It is amazing how fast the time goes by when your van is at rest and how slow it goes by when your van is running its legs. Sunday morning was very warm and humid. We were doing the last of our legs through Houston. I met the last runner at the end of her leg, then the whole team rejoined me and we ran to the finish line together. Of course, that wasn’t the end of the experience. Our Team Captain, Juan Longoria, noticed that the “Rogue” van pulled into the parking area as we were leaving. He just couldn’t let them get away with their little caper. So, the team took it upon itself to decorate the Rogue van with, what else, underwear! After all, we were the “Going Commando” team! For some of us, this was Year Two of TIR. Even though it was the same race and the same route, it was a different experience. There were new people in our vans and different legs from last year, and, all in all, an experience we will never forget.

The Perfect Running Partner By Susan Barnett

have been blessed over the years to run with the most amazing people â&#x20AC;&#x201C; we may have met through running, but while slogging through those endless miles, we have become fast friends. Why is it that you bond so closely with some running friends? What makes the perfect running partner? Of course, it starts with running. Or not. I met Eileen Fontaine while I was running at Solana. I had passed her (going the opposite direction, of course â&#x20AC;&#x201C; I donâ&#x20AC;&#x2122;t think Iâ&#x20AC;&#x2122;ve EVER passed her going the same way) many times. One time, we just stopped and introduced ourselves. I have no idea why it all came up, but in that first conversation we discovered we both spoke French (well, sort ofâ&#x20AC;Ś.), played the piano, had horses, and the rest is history. Ten years later, weâ&#x20AC;&#x2122;re still close friends. And we still run together. In other cases, Iâ&#x20AC;&#x2122;ve met my best running friends at RAW. Youâ&#x20AC;&#x2122;d think itâ&#x20AC;&#x2122;s because we run the same pace, but I really donâ&#x20AC;&#x2122;t think thatâ&#x20AC;&#x2122;s true. Faster, slower, longer, shorter â&#x20AC;&#x201C; it has more to do with that indefinable â&#x20AC;&#x153;running compatibilityâ&#x20AC;? than anything else. Cindy Lee, Courtney Noell, Gary Howsam, Kelly â&#x20AC;&#x153;K2â&#x20AC;? Richards, Kat Sparks, Mary Keeffe, Alan â&#x20AC;&#x153;7:10â&#x20AC;? Engisch, Tina Covington, and many others â&#x20AC;&#x201C; our paces are all over the place. But we do have a few things in common: 1. We adjust our pace for each other. Sometimes that means we walk a bit, or slow down to accommodate someone who is having a tough day, but sometimes it means itâ&#x20AC;&#x2122;s perfectly okay to leave someone behind, knowing weâ&#x20AC;&#x2122;ll meet back up for a cup of coffee at the clubhouse. The point is, weâ&#x20AC;&#x2122;re tuned in to each other, and put our friendsâ&#x20AC;&#x2122; feelings ahead of our own egos. 2. We talk a lot. Sometimes about nothing, sometimes about those things closest to our hearts. And sometimes we just gossip. Itâ&#x20AC;&#x2122;s during those hours on the trails or roads that you truly get to know your friends. And of course, we follow the golden rule of running: â&#x20AC;&#x153;Whatâ&#x20AC;&#x2122;s said on the run, stays on the run.â&#x20AC;? 3. We genuinely enjoy each otherâ&#x20AC;&#x2122;s company. The people I enjoy running with are the same people I enjoy hanging out with. Theyâ&#x20AC;&#x2122;re caring, honest people who make each other laugh. 4. There is zero competition. Competition is for races, not for our training runs. Which isnâ&#x20AC;&#x2122;t to say that Alan E. canâ&#x20AC;&#x2122;t still kick my butt on that last 50-yard sprint to the finish.

The â&#x20AC;&#x153;wâ&#x20AC;? 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.

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Planning a trip and need a running route?

5. W e celebrate each otherâ&#x20AC;&#x2122;s successes and commiserate over the disappointments. And that doesnâ&#x20AC;&#x2122;t just mean running. That means life. Iâ&#x20AC;&#x2122;ve had many sleepless nights when I knew one of my â&#x20AC;&#x153;peepsâ&#x20AC;? was hurting, but Iâ&#x20AC;&#x2122;ve also felt total elation when someone was riding high. I am so thankful that I became a runner thirteen years ago. At the time, I thought it was about getting in shape, but I learned it was much more about establishing lifelong friendships. There is one other running partner I canâ&#x20AC;&#x2122;t forget. She is never late, itâ&#x20AC;&#x2122;s never too cold for her, she never complains and she thinks I am the greatest running partner ever. Who would that be? My granddog Abby, of course!

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.

May 2009 |

FOOTPRINT 19

Keep That Healthy Smile: Protect Your Teeth from Energy Foods By Thomas â&#x20AC;&#x153;T.O.â&#x20AC;? Okazaki

t is essential to fuel your body with bars and gels that are rich in carbohydrates in races and in training. However, you may not have considered how corrosive the effects of the sugars can be on your teeth. The fact of the matter is that the longer your runs become, the more you eat and, therefore, these sticky particles of food have more time to inflict their damage. Since I started running more ultras and marathons, I noticed more cavities forming on my teeth. The sugars found in all simple carbohydrates are metabolized on your teeth by bacteria forming organic acids such as lactic It is essential to fuel your body with bars and gels that are rich in carbohydrates in races and in training. However, you may not have considered how corrosive the effects of the sugars can be on your teeth.

acid. If unchecked, these acids can dissolve the protective enamel on your teeth. This can lead them to becoming more vulnerable to cavities. Fats and proteins, however, do not cause this same acid production inside of your mouth. Consuming sugary foods without adequate saliva greatly increases the risk of cavities. That is why ultra distance and trail runners can really cause harm to their teeth when they consume chewy, sticky, sugary foods with a dry mouth. Saliva is our best natural defense against acid. It contains bicarbonate, the same ingredient found in baking soda, along with phosphates and proteins that absorb acid molecules. Having enough saliva present helps maintain the acidity level, or pH, in your mouth at a neutral pH 7.0. In this environment, your tooth enamel remains intact. While brushing your teeth, the calcium and phosphates that are present in your saliva combine with the fluoride ions in the toothpaste and rebuild the tooth enamel. This is known as remineralization. A protective coating is created during this process on the tooth that is actually more resistant to acid than natural enamel. The only catch is the repair process must be faster than the destructive one in order to prevent cavities. That is why it is so important to

20 FOOTPRINT | May 2009

have your dentist check for cavities every six months. Dentists usually advise brushing with a fluoride toothpaste at least twice daily, flossing regularly and using a mouthwash once a day. The active ingredients in mouthwash help to prevent dental plaque and gingivitis. Mouthwash that also contains calcium and fluoride helps promote tooth enamel remineralization. The following extra measures are advised if you frequently eat gels and bars and wish to reduce the risk of cavities. 1. D rink lots of plain water to help prevent your mouth from drying. Sports drinks that contain high concentrations of citric acid are even more damaging to the tooth enamel than soft drinks. You should rinse your mouth with water right after consuming sports drinks to neutralize your mouth pH. 2. K eep your mouth clean when eating on the run. Remove sugary debris from your teeth by swishing plain water in your mouth. Consider keeping some mouthwash in your car for a helpful post-run rinse. 3. Select snacks that are non-sticky, such as energy gels, over gooey energy bars. Chocolate bars are a better choice than caramel bars. Choose fresh fruits over dried ones. Beware of pretzels and crackers because they can cause a carbohydrate paste to be formed in your mouth that can linger on your teeth. Make sure to use water to wash it down. Other good snacks for the teeth on trail runs include popcorn, nuts, hardboiled eggs, fresh vegetables and reduced-fat cheese. 4. C hew mints or xylitol gum during or after your run. Studies have shown that xylitol can deter the growth of acid-producing bacteria. 5. P ractice preventative dental care and visit your dentist at least every six months. Ask your dentist about prescription toothpaste which has more than four times the fluoride as regular toothpaste. Also if needed, your dentist can prescribe a strong antibacterial rinse known as chlorohexidine. It targets the leading cause of tooth decay, an organism called Streptococcus mutans.

Burn Camp Charity Run Turns 10 Years Old By David Ball Many of you may remember the Parkland Foundation’s annual summer burn camp charity run that began ten years ago in the fall of 1999. This year’s 10th anniversary marks a decade of support through marathon pledge running for David Ball and also RAW’s support. Parkland’s weeklong Burn Camp for severely burned children (named Camp I-Thonka-Chi) began in 1992 with just 9 campers. Since then, it has grown to over 100 campers, famous for its fun and enjoyment for these special kids and youth. David got involved with raising money for campers’ entry fees

while training for his first marathon in ‘99, finding a way to “give back” in gratitude to God for healing from a badly broken leg and discovering the ability to run. Total donations are in the tens of thousands of dollars raised. For a number of years, RAW race proceeds also partially went toward helping campers get to camp. RAW members Marty and Tia Metzger, Debbie Carpenter and Reba Becker are veteran volunteers at the annual camp, using a week’s vacation just for the kids. This year’s pledge campaign will conclude at the end of May. If you are interested in pledging, contact David Ball at dcball@tx.rr.com.

Michael is one of many “campers” I’ve met over the years who inspires me.

Responses to the March Question of the Month If you could run any USA Marathon, what would be your pick (excluding Boston)? New York City Marathon Robin Pearson Kathryn and Bruce Gleghorn Big Sur Marathon Staci Rivero Thomas Okazaki San Francisco Marathon Kristine Hinojos Avenue of the Giants Dennis Novak Disney World Goofy Challenge Cliff Burns

“Footprints for the Footprint” On a recent trip to Vail, Colorado, Hélène Walker went on a wintery run in the snow.

Marine Corps Marathon Kim Davis

Flying Pig Marathon Kim Davis St George Marathon Tony Flesch Bizz Johnson Trail Marathon Rick Sanford Deadwood-Mickelson Trail Marathon Laurie Lukanich Rochester Marathon Bridget Smith Zero K Marathon John St. John

May 2009 |

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Rehab vs. Rest: That is the Question By Dr. Marybeth Crane

f I had a penny for every time a patient asked me, “What is physical therapy going to do for me?” I would have a great start on my retirement fund…even in this market! So often, people are unaware of the vast benefits of physical therapy and choose to just rest an injury rather than rehabilitate an injury. Have you or someone you know ever had an injury that hangs on? Why do you think that is? Some of the reasons people choose not to participate in physical therapy are lack of knowledge about what physical therapy is and what the benefits are, lack of insurance/money, as well as lack of time. My goal is to educate you on the benefits of physical therapy; know that you can ask for it and get it, even if money, benefits and time are lacking. Why should you rehabilitate an injury rather than just rest an injury? In some cases, not moving an injured body part can actually be more harmful than helpful. Physical therapy can assist in and facilitate the healing process faster than just resting alone. A physical therapist can safely guide you through a treatment program to minimize re-injury and maximize recovery. Inflammation that goes untreated can lead to complications of healing when the inflammatory process begins to stagnate in an unrelenting cycle. Physical therapists are educated on differential diagnosis, gait analysis, anatomy, joint biomechanics and structure, and can assess tissue damage to know how to tailor a rehabilitation program and be patient-specific. For instance, a common injury is an ankle sprain. Most people are familiar with the RICE treatment approach and choose to Rest, Ice, Compress and Elevate. This is a great start; however, this should be followed up with a visit to your trusted podiatrist with a referral to physical therapy if appropriate. Often times an ankle sprain can nag for months after the injury due to mal-alignment of the joint(s) and can lend the patient to re-injury or further injury if it is not properly rehabilitated. Joint glide plays an important role in healing and when the joint is unable to function appropriately, the cycle of inflammation is perpetuated. The physical therapist is able to assess the situation of the ankle and surrounding tissues and plan accordingly. This plan can consist of modalities that control pain and swelling such as electrical stimulation, ultrasound, cold compression, kinesiotape and iontophoresis. Manual techniques such as myofascial release, muscle energy techniques, joint mobilization or manipulation

can be utilized to reduce edema (or accumulation of fluid), increase motion and restore normal joint glide. Appropriate stretching, strengthening and active motion in safe ranges are an important part of rehabilitation as well. Not all of these treatments are utilized for every patient and are not appropriate for all phases of healing. A physical therapist is needed to determine which treatments are appropriate on a patient by patient basis. A physical therapist is also able to determine when you are safe to return to your activity. As the patient, it is your choice where you go for physical therapy treatment. Do not be afraid to ask for physical therapy from your physician. Medically-supervised exercise is important and is only one facet of the entire realm of physical therapy. Modalities to help decrease A well-balanced treatment program is needed for the best outcome for rehabilitation of any injury.

pain, swelling, inflammation, and improve tissue mobility are available for in-clinic, and sometimes, at-home use. Manual therapy is also an incredibly underutilized tool that aids in improving range of motion, decreasing muscle spasm, increasing joint glide and decreasing pain. Not all physical therapy clinics are the same. Some may emphasize exercise while others may emphasize modalities. A well-balanced treatment program is needed for the best outcome for rehabilitation of any injury. Time, money and benefit coverage are other factors that may keep someone from attending physical therapy. Most clinics have a cash fee schedule should insurance benefits be lacking, and usually a payment plan can be discussed if money is tight. Time is an investment that is needed, but it doesn’t have to be the enemy in this situation. What you are willing to put into the recovery is exactly what you will get out of the recovery. Fortunately, most injuries can be managed with marginal time commitments. Rehabilitation is a team effort involving the physician, the physical therapist and the patient. Resting is sometimes an integral part of the rehabilitation process, but it should not be the only element involved if the goals are to recover fully, return to activity without difficulty and minimize chance of re-injury.

Dr. Marybeth Crane is a board certified foot and ankle surgeon and veteran marathon-running podiatrist. For more information on running injuries, visit www.myrundoc.com or email her at crane@faant.com. For appointments call (817)416-6155.

22 FOOTPRINT | May 2009

Book Review The Last Pick

David J McGillivray with Linda Glass Fletcher By Amy Matasso

 The Last Pick is an inspirational biography of the Boston Marathon’s Race Director, David McGillivray. In his childhood, David was always the last pick for sporting events because of his size, but he grew up to accomplish great things. When he was 16 years old, David attempted his first Boston Marathon. He failed to finish, but David used his DNF (Did Not Finish) to motivate him for the rest of his life. His athletic achievements include running the Boston Marathon every year since he was 18, completing multiple IronMan® triathlons and running across the U.S. from coast to coast, 3,452 miles, in 80 days. Most of David’s achievements were for more than personal gain. He has raised over $1 million dollars for charities and inspired many others along the way to give back to the sport of running. I chose to read this book in my preparation to qualify for Boston and was very inspired by David’s goals to reach mine.

Running the Rock (Half) 2008

By Alan Engisch Forty mile an hour wind gusts in the canyons of Dallas, They hit all us runners without prejudice or malice. I will follow the 2:20 balloons just as close as I can, Stay ahead of the 2:30s; sounds like a good plan. Takes nearly nine minutes just to get to the Start Line Would anyone notice if I hopped on the DART Line? Sure, The White Rock Half doesn’t go near the lakeBut other than that I’ve no criticisms to make. The first seven miles go by smoothly and nice. But not really so fast that later I’ll pay a price. Some runners are laughing and smiling, some joking While others are thinking of giving up smoking. It’s a really good feeling to be running today, Since I’ve put in some training in prep on the way. On the long out and back, I see RAW friends ahead. You know, lots of people are still home in bed!

Kelly Richards poses with the RRCA’s new print magazine ClubRunning. The front cover insert includes several RAW members who participated in the Inaugural RRCA North Texas Club Challenge. More photographs and an article about the Club Challenge are inside.

Turn left on Katy Trail for the new way back in; Can’t tell where I am, but I know where I’ve been. Though I’m getting leg-weary, the breathing’s still good. Can’t wait for the finish to get hold of some food. Got to pick up the pace some, now the Line is in view. On to Baja for Margaritas with the intrepid RAW crew! And that’s the truth!

May 2009 |

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In Step With

Joe and Evelyn Luccioni Joe and Evelyn Luccioni

Are you native Texans? No, but we got here as fast we could! If not, where are you from and how long have you been in Texas? What brought you to Texas? Joe: I was born in Puerto Rico and raised in “da Bronx.” A job-related move brought us to Texas in 1992.

What do you consider your biggest running achievement? Joe: In 1982, I ran a 1:29:33 half-marathon and a 3:25 marathon. Evelyn: I ran a 4:05 in the 1981 NYC Marathon.

Evelyn: I was born in New York City and raised in “da Bronx.”

What running gear would you never travel without? Running shoes.

How long have you been running? Joe: I have run since high school and started running long distance in 1976.

Do you GU, gel, Gatorade®, or other? Joe: Now it’s Gatorade® but it used to be Pepsi®.

Evelyn: I have been running since 1977. How long have you been RAW members? We have been RAW charter members since 1997. Who was the first person you met at RAW or at first showed you the route or really “took you in?” Our founder Richard Craft. Why running? Why not? It’s the simplest form of exercise. Do you do anything special before or after running or do you have any pre/post-race ritual? Evelyn: I must have my Spanish coffee before any run. Do you have a favorite place to run? Van Cortlandt Park trails in “da Bronx,” Central Park in New York City, Palo Duro canyon and Grasslands. Do you prefer roads or trails? Joe: Trails. Evelyn: Roads. What has been your fondest running memory? Joe: Meeting the love of my life Evelyn and the honor of carrying Old Glory into the American Airlines Center during the Texas Stampede rodeo right after 9/11. I will always be grateful to Ray Harris for arranging this honor. Where is the most unique or unusual place you have ever run? Both of us love running the San Blas Half Marathon in Coamo, Puerto Rico.

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Evelyn: Gatorade® and Jelly Belly® Sport Beans®. What has running taught you about yourself or what have you learned about life through running? Hard work pays off and you must change your goals as you age. Do you have children? Between us, we have three beautiful daughters, two sons (a Marine and a Coast Guardsman) and eight grandchildren. Are you professional runners or do you have other jobs? Joe: I am retired. Evelyn: I am still gainfully employed (thank God). Besides running, what other fitness activities do you enjoy or do as cross-training? Evelyn: I like weights and aerobics. What would the members be surprised to learn about you? Training in NYC, we used to run to or from work through all the foot and vehicular traffic that are part of daily life in the city. Anything else you would like to add? Joe: After all these years of running, my knees have finally decided enough is enough so I and some other crotchety old men are holding up the walking aspect of the club. We have been very lucky being members of RAW where we have had the good fortune of making great friends.

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

From 5Ks to ULTRAS Dec. 14, Dallas, TX Dallas White Rock Half Marathon Danyah Arafat-Johnson: 2:21

Jan. 10, Grapevine, TX Bold In the Cold 5K

Danyah Arafat-Johnson: 29:27, PR

Feb. 7, Huntsville, TX Rocky Raccoon 100 Mile Trail Run Chris McConnell: 23:30:12, PR

Rocky Raccoon 50 Mile Trail Run Kevin Boudreaux: 9:07:19, PR

Feb. 7, Dallas, TX The Texas Half

Troy Pruett: 1:26:45 Scott Decker: 1:32:54 Tim Oberholzer: 1:33:59 Kristine Hinojos: 1:40:17, 1st AG, PR John Ball: 1:42:00 Kirsten Keats: 1:58:33, PR Jack Green: 2:02:53 Kyle Keifer: 2:29:04

Feb. 14, Dallas, TX BGO 5K Amy Berryhill: 22:51

Feb. 14, Haltom City, TX Haltom City Stampede 5K

Mark Miller: 17:37, 1st AG Jeff Garber: 17:51, MMW Mike Fussell: 18:45, MGMW Molly Tucker: 19:13, OFW Thomas Okazaki: 20:14, 1st AG John Ball: 20:31, 2nd AG Mitch Kent: 22:31, 3rd AG Mike Ahearn: 24:04, 3rd AG Kimberly Davis: 26:50, 2nd AG

Feb. 14, Tyler, TX East Texas Ultra Runners 25K Byron Benoit: 2:16:58, 1st AG

Feb. 15, Austin, TX Austin Marathon

Thomas Okazaki: 3:48:01

Austin Half Marathon

Leana Sloan: 1:33:34, 1st AG Bob Fowler: 1:28:43, 3rd AG Michael Brown: 1:29:28 Dale Mauger: 1:54:07 Stephanie Cullum: 2:00:53

Feb. 15, Birmingham, AL Mercedes-Benz Mercedes Marathon Lesley Toops: 5:53:53

Feb. 21, Lake Texoma, TX Cross Timbers Trail Run 50 Miler Scott Eppelman: 8:11:33, OW

Cross Timbers Trail Run Half Marathon Laura Nelson: 2:39:14 Debi Evans: 3:38:36

Feb. 22, Carrollton, TX Carrollton Runners Club 5K Yolanda Hopping: 21:09, OFW John Ball: 20:42, MSrW

Feb. 22, Ft. Worth, TX FWRC Mardi Gras 6K

Elizabeth Rudy: 26:13, FMW Mitch Kent: 38:05, 3rd AG

Feb. 22, Dallas, TX Mardi Gras 5K

Mary Ann Calvio: 29:30 Ryan Burns: 37:22

Feb. 28, Ft. Worth, TX Cowtown 50K Ultra Marathon David Moyer: 4:58:29, 1st Ultra Ross Darrow: 6:05:43 Steve Grady: 6:27:32 Kim Danahy: 6:34:40, 1st Ultra

Cowtown Marathon

David Ball: 3:27:14 Tim Oberholzer: 3:36:16, PR Mike Eccleston: 3:41:00 Thomas Okazaki: 3:45:04 Tim Jacobs: 3:45:36 Laurie Lukanich: 3:48:11, 1st AG, PR Marybeth Crane: 4:40:34 Steve Buksh: 4:40:35 Danyah Arafat-Johnson: 5:07:11 1st M Kimberly Davis: 5:03:34, PR

Cowtown Half Marathon

Lee Rebodos: 1:27:13 Joseph Hale: 1:34:57 Della Irby: 1:35:31 Byron Benoit: 1:36:28 Julie Kaner-Burns: 1:41:44 Steve Cox: 1:41:54 Sarah Ramos: 1:42:47 Noreen Henry: 1:43:53, PR Doug Keeffe: 1:43:57 Heather Wallace: 1:44:03 Robin Pearson: 1:46:48 Pam Neven: 1:53:15 Staci Rivero: 1:53:56 Carole Dillard: 1:54:08, 1st HM Veda Miner: 1:56:47 Stephanie Cullum: 1:58:40 Vern Lumbert: 1:59:00, PR Tom McCullough: 1:59:27 MaryAnn Cavio: 2:00:00 Bridget Smith: 2:04:41 George Rivero: 2:05:55 Elizabeth Lawrence: 2:06:30, 1st HM Diane Hernandez: 2:11:26 Denise McNally: 2:13:34 Leslie Horwitz: 2:20:59 Traci Rodney: 2:24:41 Charlyn Maloy: 2:26:12 Alan Engisch: 2:27:14 Carol Wise: 2:30:46 Cliff Burns: 2:49:29, PR

Cowtown 10K

Mark Miller: 36:27, 1st AG Leana Sloan: 42:07, 1st AG Kevin Wessels: 46:19 Kristine Hinojos: 46:22, 1st AG Abby Cox: 46:59 Tina Covington: 51:47

Neil Sobol: 53:44 Anne Woods: 55:59, 1st 10K

Cowtown Kids 5K

Blaine Covington: 22:37

Mar. 1, Tampa Bay, FL Publix Super Markets Gasparilla Distance Classic Race Weekend Marathon Troy Pruett: 3:10:20

Mar. 7-8, Gonzalez to Houston, TX Texas Independence Relay (203.20 miles) (40 Relay Legs/8- to 12-member teams) Open Mixed Corp. Division: Going Commando: 32:31:26 Kathy Calkins

Mar. 7, Laurel, MS Carl Touchstone Mississippi 50K Trail Run Mark Lehrmann: 5:25:47 Kelly Richards: 5:36:16, 2nd OF Rick Sanford: 6:30:40

Mar. 7, Dallas, TX Lady Of The Lake 18 Mile Relay (MX Masters 4 Person Team)

Runs With Scissors: 2:34:26, 2nd place Staci Rivero Noreen Henry Tony Flesch Jeff Skelton

(Individuals)

Jessica Hanson: 2:36:01, 3rd AG

Mar. 7, Sonoita, AZ Old Pueblo 50 Miler

Letha Cruthirds: 13:26:16

Mar. 7, Las Colinas, TX Race for Wishes 5K

Kevin Blacquiere: 18:13, OW Marty Metzger: 25:28 Tia Metzger: 30:10 Will Hall: 37:57

Race for Wishes Fun Run (untimed event) Kelly Eppelman Nate Eppelman Nick Eppelman

Mar. 7, Waco, TX Toughest ‘N’ Texas 50K

Scott Eppelman: 5:03:27, 3rd OMW

Toughest ‘N’ Texas 20 Miler Byron Benoit: 3:23, 2nd OMW

Mar. 8, McKinney, TX Leaping Leprechauns 10K Terry Marcott: 42:36, 1st AG

Mar. 14, Boise, ID The Basic 5 St. Patrick’s Day 5 Miler Michelle Putze: 42:57, 2nd AG

Mar. 14, Dallas, TX Dash Down Greenville 5K

Rick Hanson: 16:51, 2nd AG Jeff Garber: 17:36, 2nd AG Robert Fowler: 19:31, 2nd AG

May 2009 |

FOOTPRINT 25

RAW RACE RESULTS continued

Mar. 14, Ft. Worth, TX Impossible Possibilities’ St. Patrick’s Day 5K

Laura Nelson: 20:55, OFW John Ball: 20:44, 1st AG Maria Dauphinais: 25:51, 2nd AG

Mar. 15, Ft. Worth, TX FWRC Lucky 7 Miler

Byron Benoit: 47:03, 1st AG John Ball: 49:06, 2nd AG Paul Gerba: 57:49, 3rd AG

Mar. 15, Little Rock, AR Little Rock Marathon

Thomas Okazaki: 3:58:43 Lesley Toops: 6:02:52

Little Rock Half Marathon Pat Noell: 3:58:57

Mar. 15, Dallas, TX Rock to Victory Half Marathon

Randy Bobe: 1:24:11, 3rd AG, PR Leana Sloan: 1:30:48, 1st AG, 2nd FWO Mark Studer: 1:38:58 Kristine Hinojos: 1:39:05, 1st AG Mike Eccleston: 1:41:49 Mitch Kent: 1:42:44 Staci Rivero: 1:47:43 Ryan Burns: 1:48:01 Reggie Hicks: 1:51:06 Brad Frazier: 1:51:42 Kevin Snyder: 1:53:56 Terry Toce: 2:02:44 Spareribs LaMothe: 2:06:26 Louise LaMothe: 2:06:26, PR Kimberly Davis: 2:09:33 George Rivero: 2:10:41 Kim Danahy: 2:12:44 Leslie Horwitz: 2:14:16 Stan Shanks: 2:18:58 Ross Darrow: 2:31:10

Mar. 21, Granbury, TX Granbury Road Race 10K John Ball: 43:57, 1st AG

Mar. 21, Decatur, TX Grasslands Trails 50 Miler Jack Hase: 9:56:32

Grasslands Trails Marathon Jon Korte: 3:45:42 Kevin Wessels: 5:21:48

Kevin Snyder: 5:37:08 Debi Evans: 5:44:20 Katie Ryan: 6:03:19, 1st M

Grasslands Trails Half Marathon Laura Nelson: 1:46:48 Brad Liles: 1:48:40 Chris Hillen: 1:52:36 Dennis Maietta: 1:52:45 Amy Matasso: 1:56:34 Julie Burns: 1:56:35 Linda Hillen: 1:58:57 Mike Eccleston: 2:04:22 Dale Mauger: 2:06:06 Tim Roche: 2:19:06 Vanessa Loggins: 2:19:15 Maria Dauphinais: 2:22:03 Hélène Walker: 2:23:32 Alan Walker: 2:23:35 Elizabeth Lawrence: 2:24:32 Michelle Putze: 2:24:45 Christine Bassano: 2:26:15 Jennifer Berryhill: 2:31:50 Kathryn Gleghorn: 2:32:00 Randa Foster: 2:32:13 Anne Woods: 2:32:31, 1st Trail HM Lorraine Wessels: 2:40:50 Mike Bassano: 2:41:45 Bruce Gleghorn: 2:47:03 Suzi Cope: 2:48:06 Alan Engisch: 2:54:05 Evelyn Luccioni: 2:59:58 Jill Smith: 3:00:38 Cindy Lee: 3:02:26 Ross Darrow: 3:09:15 Michael Cope: 3:21:42 Amy Berryhill: 3:30:26 Kelly Eppelman: 4:16:25

Mar. 21, Denton, TX Run to the House 5K

Felice Johnson: 20:20, 1st AG, PR

Mar. 22, Failte, Ireland Connemara International Marathon Ric Roberto: 4:41:32

Mar. 28, Dallas, TX Butterfly Boogie 10K

Mar. 28, Ft. Worth, TX MS Stampede 5K

Dennis Novak: 28:38, 1st AG

Mar. 29, White Sands, NM Bataan Memorial Death March Marathon Adrienne Stipe: 4:49

Mar. 29, Ft. Worth, TX Ft. Worth Mud Run Challenge 10K Kimberly Davis: 1:40:00

Mar. 29, Atlanta, GA ING Georgia Marathon Mark Lehrmann: 3:35:03

Mar. 29, San Francisco, CA Presidio 10 Miler Kelly Richards: 1:34:28

Duathlons & Triathlons Feb. 21, Tyler, TX Heartbreak Duathlon

(2.5 mi Run/10 mi MTB/2.5 mi Run) Solo Female: Karen Robertson: 1:53:10, OFW (Couples) Pat Stephens & Karen Roberstson, (1:36:41 & 1:53:10) 1st place

Feb. 22, Ft. Worth, TX Texas Motor Speedway F-1 Duathlon Lee Rebodos: 1:17:15, 1st Duathlon Karen Robertson: 1:19:29, FGMW Julie Kaner-Burns: 1:23:33, 2nd AG Robin Pearson: 1:26:12 Pam Neven: 1:36:56, 1st Duathlon Kimberly Davis: 1:38:01, 1st AG

Mar. 14, Keller, TX St. Patrick’s Day Triathlon

(300 meter swim/12 mi bike/5K run) Scott Decker: 1:03:33, 2nd AG Abby Cox: 1:09:24, 1st AG Steve Cox: 1:10:45 Lee Rebodos: 1:11:26 Pam Neven: 1:27:04, 1st Triathlon Kimberly Davis: 1:28:38. 3rd Athena

Robert Fowler: 40:51 Leana Sloan: 41:38, 1st AG Kristine Hinojos: 44:42, 2nd AG

Mar. 28, Ft. Worth, TX Joe’s Run 10K

Mark Miller: 36:41, OMW John Ball: 43:52. 1st AG

Mar. 28, Carrollton, TX Kacie’s Run 5K

Chris Hinkel: 20:03, OMW

LEGEND

Jim Lukanich: 20:05, 2nd AG Leana Sloan: 20:09, 1st AG Julie Burns: 20:44, 2nd AG Mike Ahearn: 25:21 Mary Lessor: 25:25 MaryAnn Calvio: 29:59 Debi Evans: 37:52

1st HM-1st Half Marathon 1st M-1st Marathon PR-Personal Record AG-Age Group BQ-Boston Qualified OW-Overall Winner OFW-Overall Female Winner OMW-Overall Male Winner MMW-Male Masters Winner FMW-Female Masters Winner MGMW- Male Grand Masters Winner FGMW- Female Grand Masters Winner MSrW- Male Senior Winner FSrW- Female Senior Winner

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.”

26 FOOTPRINT | May 2009

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.

z Lake Grapevine Runners & Walkers

Membership

update

New Members Frankie Agius Joe Allen Danyah Arafat-Johnson The Benton Family Sarah Blosch Kathryn Cartwell

Chestnut Family Stephanie Cullum Becky Davis Donna Esau Dawnelle Gioacchini Adam Levy

Scott Miller Lourdes & Roger Poard Kelly Rhoten Jason Roberson Mitzi Sadler Sherie Skillern

Mike & Danita Tassell Steven Valenzuela & Family Neil & Rebecca Veno Carol & Jim Wheeler Santiaga Willoughby

Ros Dalrymple Maria Dauphinais Scott & Kelly Eppelman Mike Evans Henry Galpin Jeff Gartland Kristine Hinojos Gregory LaMothe & Family Elizabeth Lawrence

Mary Lessor Vanessa Loggins Peggy Martin Robin & Brad Pearson Kathy Phelps Jeff Pickering Pugliese Family Chris Reyher Debra Stuart

Mark Studer Alan & Hélène Walker Tom Zack

Membership Renewals Al Angell Tracey & William Atwell Reba Becker & Debbie Carpenter Barbara Bowen Ryan Burns Kathy Calkins Mary Ann Calvio Dr Marybeth Crane Joseph & Julia Czyz

Welcome to all of our New Members May 2009 |

FOOTPRINT 27

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.

Ask Spareribs Dear Spareribs: I’ve seldom had injuries, but this past week I’m bothered by a sharp pain in the back of my right upper leg where it joins the hip. It has shortened my stride considerably and is painful during and after my runs. I’m thinking of going to a sports medicine doctor. What do you think? -Ken M. in Flower Mound Dear Ken: Call a doctor? Are you kidding me? What kind of runner are you? Real runners don’t go to the doctor before first implementing the “90-day Injured Runner Rule.” This rule states that as soon as a big injury asserts itself you must spend the first 90 days doing stupid and useless things. Only after you have gone through that process may you even think of calling a doctor. Now here’s what you do for the next 90 days: 1. For the first 30 days, continue to run on the injury hoping it will go away, but tell all your friends, even those who don’t run, all about the injury, then tell them again. On an 8-miler at the club, tell the group you are running with every detail, how it hurts, where it hurts, when it hurts, that sort of thing. Ask them if they’ve had this injury, how it was diagnosed and what they did about it. If any of them suggest going to the doctor, stop talking to them and find someone else. At the 4-mile turnaround, you will certainly be with a different group (duh!) and you must go through it again. Leave no one out! Back at the clubhouse, look for others you haven’t talked to about your injury and tell them. You’ll be amazed to find

that people are dying to hear about your injury and have great advice. I know when I go to the club, I am always hoping someone will come up to me and talk about his injury. I’ve gotten speeding tickets on my way to the club because I love it so much. 2. For the next 30 days, go on the internet to learn about your injury, but don’t stop running! (If you were to stop running, you might heal and then you would look foolish.) So mess around on the internet with all your injured friends. You can always spot them. They used to complain of having a sore butt. Now they have a subluxation of the anterior psoas bursa of the Fallopian Tube. While you’re on the internet, order some gadgets, supplements and ointments. For example, the Stick, one of the most important healing devices used in the New Testament, will almost immediately heal torn muscles or fractured femurs. And remember, you don’t just apply BIOFREEZE®, you wear it! Slather it on liberally until dogs in other towns bark at night. There’s a woman in our club who can empty the clubhouse with one application. 3. Stretch for 30 days. If you have never stretched before, then it must be how you got injured, so stretch with wild abandon, especially the sorest part of the muscle. For your injury, Ken, you know you can’t extend that leg out in front of you, right? That’s because the sore area of the muscle is too tight and won’t allow you to RUN! Attack that muscle with a series of violent stretches. Likewise, make sure to go to a massage therapist who uses the point of his elbow on the sore area. Find out which of the local massagers are best at making people cry and use only them. If after this, the injury hasn’t healed, then I suppose you may call the doctor, but it’s generally a bad idea. Good luck anyway. -Spareribs

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

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