FOOTPRINT Lake Grapevine Runners & Walkers
November 2008
www.runnersandwalkers.com
“Double Trouble” Sees Several “Double” Winners
J
oe Beisner had no “trouble” winning the 5K and 10K at RAW’s annual dual races. In the 5K, Beisner won by more than a minute over RAW’s speed demon, Mark Miller. Beisner crossed the line in 16:40. His “double” dominance continued in the 10K race that began 45 minutes after the 5K start. Beisner also bested his competition by just over a minute by winning in 34:38. Mark Miller finished 5th overall (37:57) and had a “double” win in his age group after winning in the 5K. In fact, there were “double” sweeps in the Male 5K and 10K Masters and Grandmaster categories, too. Mark Olateju won the Male’s Masters 5K (19:05) and 10K (40:42). Mike Fields was the Grand Master champion in the 5K (20:59) and the 10K (43:17).
(l-r) Tina Covington with son, Blaine
(l-r) Mary Keeffe & Byron Benoit
(l-r) Rhonda Houston, Bridget Smith, Hélène Walker & Laurie Lukanich
RAW’s phenom, “Mighty” Molly Tucker, won the Female’s 5K in 19:45, more than a minute faster than her closest competitor. “Mighty” Molly did not compete in the 10K, but her competition had “double” wins. Leslie Smith was the Female Masters 5K (23:41) and 10K winner (49:41). Priscilla Reese was the Female Grand Masters “double” victor in the 5K (24:41) and 10K (54:56). “Double Trouble” had a phenomenal day. It was the premier RAW event of the fall. The weather was perfect, which brought out a huge crowd of runners and volunteers. RAW would like to especially thank Pam Truhn. As Race Director, she put on a fantastic race. Dave Ball said Double Trouble was “one of the finest club races I’ve ever seen.” His thoughts were echoed by countless other runners and volunteers. Special thanks also go to our “double” Volunteer Coordinators, Cindy Lee and Mary Keeffe. Finally, thanks go to Ray Harris for all the coordination with the city and traffic control. Although we maximize the trails as much as we can, we still encounter some vehicular traffic areas. And a closing thanks go to all of our sponsors and volunteers. Both are indispensable in creating the high-quality races the running and walking community has come to expect and enjoy from RAW. To all, thank you.
(l-r) Matt Loewen, Kat Sparks, Ken MacInnes, Rick Fogle & Randy Bobe
(l-r) Gabe Pugliese & Dave Aungst
(l-r) Jack Green & Doug Keeffe
P.O. Box 2982 Grapevine, TX 76099
RAW Board and Committees PResident | Thomas Okazaki ThomasO@RunnersAndWalkers.com ViCe PResident | Mary Keeffe MaryK@RunnersAndWalkers.com seCRetARy | Kathryn Gleghorn KathrynG@RunnersAndWalkers.com tReAsuReR | Brad Liles BradL@RunnersAndWalkers.com diReCtoRs
Steve Grady
SteveG@RunnersAndWalkers.com
Jack Green
JackG@RunnersAndWalkers.com
Kirsten Keats
KirstenK@RunnersAndWalkers.com
Cindy Lee
CindyL@RunnersAndWalkers.com
Ken MacInnes
KenM@RunnersAndWalkers.com
Doug Noell
DougN@RunnersAndWalkers.com
Robin Pearson
RobinP@RunnersAndWalkers.com
FootPRint editoR | Kevin Wessels lgrawfootprint@verizon.net CooRdinAtoR | Tony Flesch TonyF@RunnersAndWalkers.com design & PRoduCtion
Lorraine Wessels Reneé McConnell distRiBution | Kirsten Keats Membership data
FOOTNOTES•FOOTNOTES•FOOTNOTES•FOOTNOTES
Lake grapevine Runners & Walkers Club
Congr atulations • To Kirsten Keats and Joe Kuehler on their engagement. • To Karen and Roy Robertson on the birth of their grandson. • To all the RAW members who participated in fall events locally and around the country. speedy reCovery • To Judy Dominiec from an accident. • To Dennis Novak from a knee injury. • To Pam Truhn from a stress fracture. • To Al Walker from a broken foot suffered while cycling during the Playtri RBM Stonebridge Ranch Olympic Triathlon in McKinney, Texas. Al continued on to finish the race and won the “Grand Masters” category. • To Elliot the trail cat who suffered a leg injury. CondolenCes • To the Noell families on the loss of their grandfather. • To the Bassano family on the loss of Christine’s father. lost & Found • Items in the Lost & Found are piling up! If you’ve left something at the clubhouse please check to see if we’ve found it. All unclaimed items are in the white cabinet along the north wall of the clubhouse. announCements Running RAW in the USA and around the world - on your travels, take a photo in your RAWear and send it to the FOOTPRINT, no article necessary, just a jpeg photo, include your name, date and location. Purchase a RAW Koozie. They are purple with a gold logo. Can koozies are $1.50 or bottle koozies are $5. Money is being collected for presale at the clubhouse or by mailing it to Lake Grapevine Runners and Walkers, P.O. Box 2982, Grapevine, TX 76099. For more information, see page 7. We want to hear about you and your friends, send your Footnotes to TonyF@RunnersandWalkers.com. Deadline for the next Footprint is December 1st. Send your articles to lgrawfootprint @verizon.net.
Kirsten Keats
MembershipData@RunnersAndWalkers.com
FootPRint submissions Send articles to lgrawfootprint@verizon.net Footnotes to TonyF@RunnersAndWalkers.com
MEMBER
Race results to tokaz007@hotmail.com
2 FOOTPRINT | November 2008
Question of the Month We want to hear from you! Please provide a one or two sentence response to the following question. The responses will appear in the January issue.
What is your most memorable or hardest fall while running? Send your e-mail responses to TonyF@RunnersandWalkers.com. Depending on the number of responses, not all responses may be used and may be edited.
RAW Around Town Social Calendar & Events Check the RAWforum for information on all club events: www.runnersandwalkers.com
RAW Walk/Runs
Park Clean-up
Starting from the clubhouse
Keep Lake Grapevine Beautiful Saturday, November 1
Saturday & Sunday Walk/Run - 8 a.m. Wednesday Trail Run - 7 a.m. Friday Trail Run - 7 a.m.
Anti Turkey Trot
Effective Saturday, November 8, the club runs will begin at 8 a.m. due to the end of daylight savings time.
Thursday, November 27 Thanksgiving Morning 7 a.m. at Rockledge Park
RAW Holiday Party SNL Dinners Saturday Night Live Dinners 1st Saturday of every month at 5 p.m. January 3 – Esparza’s, Grapevine February 7 – Lazy Bones, Grapevine
Saturday, December 6, 7 p.m. Kathryn & Bruce Gleghorn’s home BYOB and a side dish to share All members welcome. Great opportunity the see the members dressed up. Don’t miss this premier event! Watch for further details on the RAWforum.
RAW off to the Races
Marathon Aid Station
DRC Half Marathon Sunday, November 2, 8:00 a.m. Norbuck Park, White Rock Lake, Dallas, TX
Dallas White Rock Marathon RAW Mile 10 Aid Station Sunday, December 14 Theme: Funky Hats
Board Meetings
Hang 10K Recovery Run
4th Wednesday of the month, 7:15 pm at the clubhouse
Thursday, January 1 8 a.m. at the clubhouse Hot breakfast will be served.
November 19* December 17* January 28 *Rescheduled due to holiday conflict.
Bold in the Cold Bold in the Cold 5K & 15K Saturday, January 10 8 a.m. at the clubhouse
To see what’s happening, log on to www.runnersandwalkers.com
November 2008 |
FOOTPRINT 3
Letter to the Club A perspective to the members from RAW President Thomas “T.O.” Okazaki
I
t’s always good to go home. This summer, I had the wonderful opportunity of returning to my home state of California to do my very first marathon there in San Francisco. 1994 was the last time I visited “The City by the Bay,” so I was really looking forward to seeing all my favorite stomping grounds of long ago.
of the city for the first time, by foot instead of by car. As I crossed the Golden Gate Bridge, I was thankful for that special moment and grateful I had a running club back home in Texas that helped me with my training to get back here to an event I had always dreamed of doing, at least once in my life.
I love the Bay Area and the mighty Pacific Ocean. I have many fond memories there: family vacations as a youngster, relatives’ weddings, college road trips to the Bay To Breakers 12K race, and dates with my very first girlfriend.
This summer I had vowed to get back into better shape. With the help of running with others in our club, I was able to lose about 22 pounds and drop my marathon time below 4 hours again.
I made a point this time to visit places I have never been before. I discovered new, hidden dirt trails to explore along the shores on both sides of the magnificent Golden Gate Bridge by the Cliff House and in the Marin Headlands. Another day, I drove down to Santa Cruz and Monterrey to explore the route of the Big Sur Marathon on twisting Highway One in the black 2008 Ford Mustang that Avis® had unexpectedly provided for my trip as an upgrade from a compact car. I had forgotten how wonderful the ocean breeze felt, the smell of salt air, how good the cool air felt riding a cable car, the sights and sounds of China Town, the magnificent view from Coit Tower, and the joy of taking in a S.F. Giants game in their new stadium, with the sun setting and all the city lights glowing on the distant shores of the East Bay. Running the marathon, I got to see many parts
4 FOOTPRINT | November 2008
I am thankful many of you have decided to call RAW your running home. Has it been awhile since you ran with our club? If so, I would like to welcome you back to rediscover the joy of running the trails by the lake, with our weekly group workouts and hanging out with friends at our fabulous RAW clubhouse. Sometimes life does get in the way of our fitness goals. I know it did for me back in 2007. It’s always good to go home. Best Wishes,
.” Okazaki “ T.OThomas
RAW Data
Miles logged for members from January through September 2008 By Kathryn Gleghorn Total Miles
Runners Walkers Bikers
Total Users*
January February March April May June July** August September
2,690 2,767 1,442 3,080 3,207 3,023
253 273 225 242 346 305
77 53 61 52 56 80
3 4 17 22 4 3
333 330 303 316 406 388
5,111 5,133
453 409
91 75
10 14
554 498
YTD Total
26,452
2,506
545
77
3,128
All data is based on the club log-in sheets. * Based on each time a user logged in at the club. **July numbers were not available, they will be included in the next RAW Data update.
RAW Travels
RAW Data Contest
During a trip to St. Louis, Missouri to run the Lewis & Clark Marathon, Ray Harris stopped by the Anheuser-Busch Brewery for a tour.
Two winners will each get to select a prize from a grab bag of assorted running gear. Prizes will be awarded to the person that comes closest without going over in each of the following categories:
Traveling in the USA and around the world − on your travels, take a photo in your RAWear and send it to the FOOTPRINT, no article necessary, just a jpeg photo, include your name, date and location.
Submit your guesses and win BIG Prizes!
• How many total participants logged in at the club for 2008? • What’s the total number of miles logged in at the club for 2008? Submit your guesses to Kathryn at kathryng@runnersandwalkers.com.
Remember to add a push pin to the RAW Around the World map when you race anywhere outside Texas.
LGRAW Members always save LGRAW Members always10% save off 10% regular price off regular price footwear, apparel, footwear, apparel, & accessories & accessories
November 2008 |
FOOTPRINT 5
Redman Triathlon By Marty Metzger
I
highly recommend the Redman Triathlon that is held in the latter half of September each year. Steve Cox and I traveled up to Oklahoma City for the 4th annual running of Redman. The event is organized by the same folks who run the Oklahoma City Marathon and have put on this triathlon the past four years. This is perfect for anyone’s first half iron distance (swim 1.2 miles, bike 56 miles, and run 13.1 miles) because the cut-off is the same as the full iron distance (swim 2.4 miles, bike 112 miles, and run 26.2 miles). Several competitors finished the half in 10 – 12 hours.
Just a quick note that Ironman® is a registered trademark. You might have heard the term bandied about, but technically, only races officially licensed can be called “Ironman®.” Races of equal distances are called “iron distance” or “half iron distance.” The outbound swim follows the shore line, so you could even stand up in 4 feet of water if you wanted to. Half finishers run down the same red carpet finishing chute as the full iron racers. Redman has the best transition area by far, with only six bikes to a rack. There’s a sticker on your assigned slot, so no need to get there three hours before the start to try to get a corner spot. The racks were also arranged by age group, so you can easily size up your competition before and during the event. Volunteers, and especially the police, were exceptionally good. The bike course had a couple of no-passing zones, but they were very short. If you’d like more information, you can check out http://www.redmantriathlon.com/.
6 FOOTPRINT | November 2008
On Your Mark!
A Conversation with an Olympian By Mark Miller, 2005 RRCA Southern Region Runner of the Year
A
fter a summer 5K race in McKinney, my friend Bob Smeby and I were on a cool down jog when we had a chance encounter with Kyle Heffner, who lives in the neighborhood. Mr. Heffner was a member of the 1980 U.S. Olympic Marathon team – the team that stayed home due to the U.S. boycott of the U.S.S.R.-hosted Games. He owns a 2:10 marathon personal record and twice won the Dallas White Rock Marathon. Kyle joined Bob and me on our cool down and I spent the next 4 miles asking questions and soaking in his answers. How often do you have a former Olympian join you for a run around the block? Several of Kyle’s observations stuck with me, and I left more motivated about my own running. First, Kyle was completely focused on making the Olympic team. Before the Trials, he left a good job with the Cooper Institute in Dallas and he and his wife moved to Colorado to train at altitude where he upped his mileage to 140 a week. He made a total life change for a shot of a lifetime. Not even the impending boycott deterred him. Second, he was unfazed by the odds. Kyle’s marathon personal record leading into the Trials was 2:14, which he had set in winning the prior year’s White Rock Marathon. He told the story of picking up a copy of Runner’s World magazine that listed the favorites to make the team. His name wasn’t there. They listed the long shots. His name wasn’t there, either. His reaction? He and his wife laughed while putting the magazine back on the rack. Kyle knew he was ready and wasn’t going to be told otherwise. This leads to the third observation: Kyle was completely confident that he was going to make the team. He told me that the top three finishers would be escorted immediately after the race
to change clothes and be interviewed by the media. He packed his pre-race bags for the change in full anticipation of being interviewed. He knew he was ready and had complete trust in his preparation. Kyle also passed on a few pieces of hard-won training and racing advice. First, high mileage pays off…eventually. There is a period of adaptation that precedes progress, which often comes in chunks. Trust the training. It will pay off, even if it doesn’t seem that way in the short term. Finally, he emphasized the importance of patience in a race. In his personal record marathon of 2:10, he recalled that his first mile was 5:09, and that was the slowest mile of the race. He also told of latching onto a group of veteran marathoners, reasoning that they knew what they were doing and if he stuck with them, he’d be fine. By exercising patience with a conservative (for him) start and hanging with veteran runners, Kyle placed third to win his spot on the Olympic team. Kyle Heffner was focused, undeterred, and confident leading up to the 1980 Olympic Marathon Trials. He practiced diligence and patience in training as well as on race day. As a result, he can call himself an Olympian today. One lasting impression from our conversation: if Kyle had any lingering disappointment over the Olympic boycott, he never showed it. He must have felt like Moses who got to see the Promised Land without getting to set foot in it. He told stories of the old days with fondness and humor and and showed no remorse about not getting to wear the U.S.A. uniform - the chance he had worked so hard to earn. Perhaps the final lesson is that if we put our hearts into the pursuit of a goal, the pursuit can be just as rewarding as the goal itself.
Lake Gra
pevine R
HOLIDA Y
unners &
Walkers
PA RTY
Saturday, Decemb At Kathry er 6 • 7 n & Bruc pm e Glegh orn’s Hom
e
RAW in the Kitchen By Bridget Smith 2006 RRCA Southern Region Masters Female Runner of the Year Looking to serve something different this Thanksgiving? This colorful side dish is sure to become a family favorite during the harvest time of year. Perfect as a dish-topass because it needs to cool before serving – so take it out of the oven as you head out the door and you will be good to go! Enjoy! Harvest Squash Tart
8 servings, 4 Points* per serving All R AW membe rs are welcom e. BYOB an d a side dish to sh are. Watch fo r further details o n the R AWforu m.
Keep your beverage cool with a RAW Koozie
1 tablespoon olive oil 1 pound mixed yellow and green squash, cut into ¼” rounds 2 shallots, thinly sliced 2 teaspoons chopped fresh thyme or marjoram (dry can be substituted, but only use 1 teaspoon) 1 teaspoon chopped garlic Fresh ground pepper 1 refrigerated pie crust 4 ounces Gorgonzola / Roquefort cheese, crumbled (or if you prefer, a shredded cheese like Asiago works well too) 1 roasted yellow or red bell pepper cut into strips 1 large plum tomato, sliced with seeds removed 1 large egg, beaten • Heat the oil in a skillet and cook squash and shallots for about 7 minutes. (they should be crisp but tender). Stir in thyme/marjoram and pepper, set aside to cool. • Heat oven to 400 degrees. Line a baking sheet with parchment paper. • Roll the pie crust on the parchment to a 13” circle. • Crumble ½ the cheese onto the crust, leaving about 2” along the edges. • Arrange the squash mixture onto the crust, top with tomato and pepper slices.
Can Koozies $1.50 Bottle Koozies $5 The koozies are purple with a gold logo.
• Fold edges of crust over the filling and brush the crust with the beaten egg. (NOTE - The crust will not completely cover the vegetables, only the edges). • Bake for 35 – 40 minutes until the pastry is golden brown. Slide the tart, still on the parchment, onto a wire rack. Crumble remaining cheese on top. Let cool before serving. Mix all the ingredients in a large bowl, except for the dressing. Toss with dressing before serving to slightly wilt the spinach. Many of the ingredients can be omitted or changed, depending on individual taste. *Point Values provided are unofficial and are based on my knowledge of Weight Watchers. Points can be reduced by using a low-fat cheese or cutting into 10 – 12 pieces.
Money is being collected for presale at the clubhouse or mailed to
Lake Grapevine Runners and Walkers P.O. Box 2982 Grapevine, TX 76099
Please send recipe ideas and comments to Bridget Smith at bridgets@runnersandwalkers.com.
November 2008 |
FOOTPRINT 7
Walking in My Paws
Elliot (I am not lost) Trail Cat Elliot
are you a native texan? Probably. You know, I have nine lives and I have used some of them already, so I may have lived somewhere else. How long have you been guarding the trails? Ever since I was a little kitten it has been my goal to keep the mice off of the trail. I’ve been pretty successful, don’t you think? Who was the first person you met at raW? Tall, skinny guy, runs fast. They all look the same to me. Why trail guarding? Because someone has to do it, and who is better qualified than me?
FUNKY HAT Aid Station
Dallas White Rock Marathon RAW Mile 10 Aid Station Sunday, December 14 Join the fun at the White Rock Marathon without all the pain. This year we will continue to pass out the usual supplies while we cheer on the runners and enjoy the not-so-balmy December weather. Maybe we’ll even have more “man on the street” interviews with the runners. This year the theme will be funky hats. Be creative and have some fun with it. As a side benefit, the hats will help keep us warm!
do you prefer roads or trails? I’m not that picky. Wherever there might be mice, you will find me. do you have a favorite place to guard? There is that one spot on the trail where I can chase mice and humans. It’s really a lot of fun to jump out at you big things and hear you scream, especially early in the morning when it’s dark. What do you consider your biggest trail achievement? The day I jumped out of the grass and made two of you big things fall down. It was hilarious. do you prefer milk, fish or catnip? Catnip. Everyone deserves a good buzz once in a while. do you have a spouse or significant other? Kittens? I’m a cat. Think about it!! Besides trail guarding, what other activities do you enjoy? Sleeping, eating, laying in the sun, taunting dogs, walking through the mud and then walking all over someone’s car. What would the members be surprised to learn about you? I’m a cross dresser. In real life I am a dog.
8 FOOTPRINT | November 2008
Thomas “T.O.” Okazaki enjoying a cup of hot Gatorade®, and hooked up to an oxygen tank, at the A-Frame Aid Station, at mile 10, 11,800 feet, on the Pikes Peak Half Marathon ascent. This photo was taken shortly after 4 members of the El Paso Search and Rescue team rescued T.O. one mile further up the mountain, when a fast moving winter storm brought freezing temperatures, driving wind, rain, hail and lightning causing the Pikes Peak Ascent race to be cancelled.
Ask Spareribs Dear Spareribs: I’m training for a marathon and have always run alone. Recently a friend who is training for the same race asked me if I wanted to do our long runs together. I’m not sure if I should or not. What’s your thinking? -Mark L., Southlake Dear Mark: There is an axiom in running that says if you can run with people faster than you, do so, because it will make you a faster runner. In fact, just last month I figured I’d ask those speedy Men in Black to let me join them for one of their Saturday morning runs. I called my good friend Craig Minyard on Wednesday: SR: Hey Craig, it’s me Spareribs. CM: Oh, hi Ribs. SR: Say, my running is coming along great following my surgery and I was wondering if I could run with you and the other guys this Saturday. What time are you going out and how far? CM: Oh! Uh, well, let me think. You know I’m not exactly sure if we’re running that day. Some of the guys may be racing and I have a sore foot. You might want to ask around and see if you can pick up someone else. I felt bad about Craig’s foot and told him I hoped it got better soon, and then called my really good friend Rick Hanson: RH: Hey, Spareribs, great to hear from you. What’s up? SR: Well Rick, I’m running pretty good right now; just wondered if you were planning on going long on Saturday and maybe I could join you guys. RH: You?? I mean, uh, well, I’m not sure we have a plan just yet. Usually we just meet over there, you know, any guys who are running that day. SR: Oh great! What time do you usually meet? I’ll be there. RH: Oh anytime between say 5:30 and 6:00 or so, or thereabouts. SR: What time was that again? Hello? Hello? Darn cellphones! I tried my long-time buddy, Jeff Garber, next.
SR: Hey, Jeff, it’s Spareribs. JG: Hey there Ribs. What’s happening? SR: Oh, just thought I’d call to see if I can run with you guys Saturday. Always good to run with guys faster so I figured you wouldn’t mind me tagging along. ??: Hello? Jeff Gahbah he no here. He go out. Not know when he come back. SR: Hello? Jeff, is that you? Huh? Man, who was that guy? Must have been a crossed signal. I decided to make one more call and see if my buddy Ken Hall wants to kick a few miles with me. His lovely wife Kristine answered the phone. KH: Oh hi Ribs. Ken’s right here. Let me get him. (Background noise after phone is set down. “NO!..... Tell him…..make something up……dinosaur……out there all day…..kill myself….”) Kristine returns to the phone. KH: Hey Ribs, sorry about that. I thought Ken was in the house but it was the TV. Let me have him get back to you. I guess it was my fault for waiting until the last minute to put something together with those guys, so I ended up going out alone. Funny that I saw the four of them pass me a bit later. Craig’s foot healed up nicely I guess. So Mark, if you can’t get anyone faster than you, just remember to never, ever run with anyone slower. It’s hard enough to motivate yourself to run. Why put extra energy into dragging somebody else’s slow butt out of bed? And even you find someone, he may be one of these: The Spitter: Always to windward and right back in your face, three bonus snotrockets per run The Toucher: Can’t give you any space and has to touch elbows with you the whole way, cuts you off at corners and eases you into oncoming traffic The Talker: Oh, please tell me more about the role of faith in your life, the stupid people you have to work with, and all the faults of your ex-spouse. Meanwhile, I’m going to keep calling those fast guys even if their lines are often busy. They’re trying to get this new member, Colleen, to run with them, but I hear she’s avoiding them because they’re too slow for her. What goes around comes around. -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.
November 2008 |
FOOTPRINT 9
Lake grapevine Runners & Walkers
Bold in the Cold 5K & 15K Saturday, January 10 For more information or to register, log on to runnersandwalkers.com
Sign up for ALL 3 LgRAW Races for one low price! Details on the website at runnersandwalkers.com/bitc2009html.
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January 1 8:00 am @ the clubhouse
Hot Breakfast Served
HANG 10K RECOVERY RUN New members please come join us and start the New Year off right!!
10 FOOTPRINT | November 2008
Just in time for the fall racing season.
New Shipment of RAW Sweatshirts Have Arrived! Traditional RAW design available in both black and grey. Limited quantities and sizes. Get them while they last. Price: $40
Contact Thomas “T.O.� Okazaki to purchase.
Giving back to the Sport Pam Truhn Pam stepped up to fill the vacant RAW Double Trouble Race Director slot this year. Being Race Director requires an extraordinary commitment of time and effort and a wide range of organizational skills. RAW has an outstanding reputation for staging very well-run and organized races throughout the running community. Double Trouble proceeds also help with the costs to provide some of the amenities our RAW members appreciate, such as a clubhouse, Gatorade®, coffee, social events, and so on. Without dedicated
members like Pam, willing to step up and give of themselves, our club would not be what it is today. Pam is also a former RAW Board Member and she organized a new runner mentor program during her tenure on the Board. Of course, as Race Director, Pam would tell you that all of her planning, time, effort, and organization could not be brought to fruition without the RAW members who volunteered and helped with Double Trouble. So, thanks Double Trouble volunteers and thank you, Pam, for Giving Back to the Sport!
Giving back to the Sport Marty Metzger Marty “Buster” Metzger has been an integral part of RAW for a number of years. He has served on the Board in the past years. He started and organized the cycling group BRAW (Bike, Run, and Walk) which meets for weekly casual and social Monday night rides providing a nonintimidating environment from new cyclists to experienced cyclists. However, this year Mary gave back to sport by: • Organizing weekend “Hotter ‘N Hell” training rides of long distances (often followed up by postride cookouts.) • Assisting with the RAW Nominating Committee • Inspiring a number of new cyclists to ride and participate in other cycling events such as the Shiner
GASP (Great Austin to Shiner Pedal), Cleburne Goatneck, and Wichita Falls Hotter ‘N Hell • Soliciting donations for the Patriot Pedal and sponsoring portage areas at a rest stop. The port-o-lets were decorated as a “penalty box” with hockey-themed decorations, posters, and gear. • Volunteering and staffing SAG (Support Aid Group) wagon for the cyclist participants of the Patriot Pedal on short notice (only one week before the event) • Riding in the Patriot Pedal himself encouraging many as they cycled through in the rain of Hurricane Ike. Thank you Marty for exemplifying the spirit of RAW with your demonstration of willingness, effort, and support!
If you would like to recognize someone for “Giving Back to the Sport,” please send your nominations to TonyF@RunnersandWalkers.com along with a paragraph or two on why you think that person should be recognized for “Giving Back to the Sport.”
News from the RRCA Road Runners Club of America By Kelly “K2” Richards
I am very excited to announce the Inaugural RRCA North Texas Club Conference & Club Challenge Championship Run will take place on Saturday, December 13. I’d like to give a huge thank you to the Dallas White Rock Marathon, who has been instrumental in helping to make this event a possibility. The conference is designed especially for club/event presidents, board of directors, webmasters and race directors yet would be enjoyed by all runners wanting to learn more about promoting the sport of running, the different tools available to achieve this and some of the behind the scene activities that go into running a club or presenting a race. The Club Challenge Run is all about fun and bragging rights as big as Texas. RAW has the opportunity to be deemed the Fastest Club in Texas or the RRCA Texas Club Challenge Champions by having the RRCA Club with the most participants in the “Mayor’s Race 5K Fun Run and Walk.” To register for either event go to Active.com. RRCA Texas Club Challenge Championship Run: http://www. active.com/event_detail.cfm?event_ id=1647298 RRCA Texas Club Conference: http://www.active.com/event_ detail.cfm?event_id=1647300 For more details contact Kelly “K2” Richards at: RRCANorthTXRep@aol.com
November 2008 |
FOOTPRINT 11
In Step With
Elizabeth Lawrence Elizabeth Lawrence
Are you a native Texan? I was born in North Carolina, but my family moved back to Texas before my second birthday. How long have you been running? I ran track and cross country when I was younger. I started running again in July 2007 because I was training for my first 5K. How long have you been a RAW member? I joined in February 2008. Who was the first person you met at RAW, first showed you the route, or really “took you in?” My first run was with Courtney Noell and Alan Engisch. We picked up Alan Noell and Pam Truhn along the way. Why running? I needed a new cardio/fitness challenge. I get bored with the same thing and running is always different mentally and physically. Do you do anything special before or after running, or do you have any pre/post-race ritual? I like have all of my running stuff ready the night before and I love to take a nap after a long Sunday run.
Where is the most unique or unusual place you have ever run? The Bois de la Cambre in Brussels, Belgium. The trails in this park have the tallest trees I’ve ever seen. What do you consider your biggest running achievement? I’m still working on that. Right now, it’s getting up at 5 am on the weekend and driving to Grapevine to run. What running gear would you never travel without? A hat, shades, and sunscreen. Do you GU, gel, Gatorade®, or other? I like Gatorade®, HEED®, and Jelly Belly Sport Beans®. What has running taught you about yourself or what have you learned about life through running? Many times, simple things are best. Running is as simple as you can get: put on your shoes, run, feel good. Do you have a spouse or significant other, any children? I’ve been married to Jeff for 21 years and we have two puppies, Maggie and Blueberry.
Do you have a favorite place to run? The RAW trails.
Besides running, what other fitness activities do you enjoy or do as cross-training? I take weight and shadow boxing classes at the gym. I try to do yoga or Pilates once or twice a week.
Do you prefer roads or trails? I like them both. I’m just getting started on the trails. It’s a nice change from running on the road.
What would the members be surprised to learn about you? I rarely meet a cookie that I don’t like.
What has been your fondest running memory? I really enjoyed all the fun RAW events this past summer. I had a great time getting to know so many nice and interesting people. It’s also a lot of fun to go to a race with RAW members because it’s guaranteed that you will know many of the winners.
Anything else you would like to add? iPod® users: If you are bored with music, try downloading an audiobook. The miles go by quickly when you are listening to something interesting, especially if you are stuck on the treadmill.
12 FOOTPRINT | November 2008
Rolling on a River: Proud Barbie Keep on Wavin’ By Debbie Carpenter
W
e began our kayak race training with a modest enough goal: to beat the course record. Never mind that this race would be further than we had ever gone and in conditions hotter than we had ever faced. It was first place of all time or no place for us. But let me start by telling you about the event. An adventure racing buddy talked me into the Colorado River 100, a 100-mile kayak and canoe race held in Texas around Labor Day every year. There are two basic categories, Competitive (picture sleek beautiful light fast floating works of art) and Adventure (in which people paddle along in your typical plastic or metal boats). Everyone travels from Bastrop to Columbus, Texas, on the Colorado River. Our initial conversation went something like this: Nancy: “Hey, you like to kayak. Let’s do a hundred mile race.” Me: “Okay.” Everyone else I have ever met: “Why?” So we began paddling together, and we got faster. And more confident. And faster still. And when we were regularly accomplishing 20-mile training runs (I can do the math; I know that’s only 1/5th of the race length, but I am an optimist), we decided that we could break the course record in our category, Women’s Tandem Adventure Class. That record was exactly 18 hours. By our GPS calculations, we were now paddling just over 4 mph on area lakes. On race day, though, we were certain to encounter a breakneck river current, most likely doubling our speed. I have seen several movies with rivers
featured, and in all of them the rivers were flowing very fast. But then it forgot to rain in northwest Texas where the river is from. Apparently scientists have conclusively determined that without water, rivers do not flow. And a rather pessimistic (she prefers realistic) friend pointed out that the 18hour record was set last year in “The Year of the Floods” in Texas. The flow rate in our section of the river was over 5,000 cubic feet a second last year; on our race day it was 1,100 (I can do the math; I know that’s about 1/5th of the flow from last year). We readjusted our goal to 22 hours at most, but also took aim at the target of 20 hours as an out-of-this-world accomplishment. Finally, race day approached. We convinced our better halves to crew for us. They were angelic. They spent hours day and night staring at a slow, muddy river only to have us screech at them when we stopped at the mandatory checkin points. “Fill my water!” “Where’s my food?” “Change the battery in the iPod®!” “Check my headlamp!” In spite of our petulance, they showed up at the next point. And the next. With more food. We owe them part of our triumph. The rest of the credit goes to Mattel® and Apple®. Nancy and I decided on one of our training runs that we would probably tire of each other’s company before the race was over, so we took a friend in the form of a Barbie® lashed to the bow with duct tape, paying homage to the carved wooden talismans on ancient sailing vessels. And we took music, hours and
hours of music. We found a waterproof iPod® holder with built-in speakers. The invention rocks. We entertained a couple of guys in a canoe by playing “Another One Bites the Dust” as we passed them. We waved at the fast boats as they skimmed past us, all the while singing “I Will Survive” quite loudly. When the tempo picked up, so did our cadence. It all came together and worked as planned. The race was uneventful (which is good when you are on the river). If you want to simulate the conditions and get a feel for the complete experience, go to your bathroom and fill up your tub with water. Kneel down and lean over so that your back will tire soon. Slap the water with your left hand; then slap the water with your right hand. Repeat for 19 hours. That’s what the race took us—19 hours and 7 minutes. It was off of our original goal, but we were still pleased due to the conditions and length. At about Mile 30, we began paddling further than either one of us had ever gone. That was also the point at which we cast off the second place women’s tandem finishers, who would not come in for over 2 ½ hours after us. Of course, we thought we could hear them sneaking up the entire time. We finished the race unable to raise our arms, but with smiles on our faces. Barbie® still had her left hand raised in her permanent princess wave. And our crew was waiting with cheeseburgers in hand. The lesson to take out of this: set a crazy goal. You might amaze yourself. And there’s always next year to beat that record.
Did you know photos from many RAW races and social events can be found on the RAW web site and are available for order? To see them go to… Runnersandwalkers.com then click on “gallery”
November 2008 |
FOOTPRINT 13
Plugged In By Jeff Barnhart
0O :PVS .BSL (FU 4FU (0CCMF
Anti-Turkey Trot
I
n the September 2008 FOOTPRINT, Mark Miller wrote about how much he preferred to being unplugged, i.e., running without music, and therefore I had to write a counterpoint on being plugged in. I am just the opposite. If I am running alone (which I do the majority of the time, not due to not having someone to run with, but my pace is too slow for some and too fast for others), I have my MP3 player on my hip. Of course it does not stop with the MP3 player, next I strap on the GarminTM GPS watch and heart monitor to collect all the data I can from the run. Where I do stop is the cell phone. I will not take that with me and don’t understand why some do, but that is another story.
Ever since the first Sony WalkmanŽ came on the market, I have tried to run with music. With the first WalkmanŽ, it was not so easy due to the size and weight. Now, the MP3 or iPodŽ have replaced the WalkmanŽ with a weight that is next to nothing and can hold more music than anyone could listen to during a run. Don’t get me wrong, I like to run without music sometimes, especially when running with a group, but music helps me run the pace I want to run and focus on my running. Many times I don’t really hear the music, but it is more of a way of tuning out the rest of the world and doing what Mark said, “Instead, I plug into my thoughts. I solve problems and make plans. Some days, it’s just good daydreaming time.� In my situation it is like Jeremy Wariner, the Olympic sprinter from Irving, who wears sunglasses even at night. He says it helps him focus. As far as listening to my body’s signals, they are mostly bad ones telling me, “You should be running more often,� “You are too old to be running this far,� and “Relax and stop running. You will never beat Diva.� What I really want to do is to be able to shut the world out and be in my own world. In a recent webcast through Active.com with the Boston Marathon race director, he commented on the USA Track & Field’s recent ban on head phones and said he would only enforce it if the runner was in trouble or causing an unsafe situation. He went on to say it was unfair to enforce since many of the runners include an iPodŽ as a part of their daily training routine. As far as the GPS watch, I really hate to run without it. I really want to clearly understand what my pace is and if I am running at the pace I want to be at for the run. I know you can use a standard watch and monitor the course, but I like to go back and see where I was slow and where I was faster and see how the course changes. Also, with the heart rate monitor, I can see what range I need to stay in to prevent excess fatigue or worse. In the world of being plugged in, the one area I want to get away from more than anything is the cell phone and e-mail, which for me is one in the same. It is a never-ending battle, but as far as the other “plugged in� items, I will keep them close to me and my training.
14 FOOTPRINT | November 2008
Thursday, November 27 (Thanksgiving Morning)
7am at Rockledge Park ...because it has never happened in the past and will never happen in the future, the not-annual “AntiTurkey-Trot� WILL not happen on November 27th. DO not PLAN on being at Rockledge Park at 7am so that you are not disappointed by no one showing up. If you don‛t have any questions, Fireman Ken will not be available to not answer them!
0ERSONAL 4RAINING AND &ITNESS 3TUDIO /WNER 2!7 MEMBER SINCE
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IS A SMALL PERSONAL TRAINING STUDIO SPECIALIZING IN CARDIO AND RESISTANCE TRAINING FOR MEN AND WOMEN OF ALL AGES
0&& STUDIO HOSTS BRAND NEW STATE OF THE ART EQUIPMENT
3EMI PRIVATE GROUP SESSIONS AVAILABLE 4HESE GROUPS PROVIDE SIMILAR TRAINING AS PERSONAL SESSIONS BUT WITH THE BENElT OF ACCOUNTABILITY BEING WITH FRIENDS AND AFFORDABILITY "//4#!-0 SESSIONS AVAILABLE - 7 & n AM (IGH INTENSITY OUTDOOR GROUP SETTING WILL GET YOUR BODY MOVING YOUR HEART PUMPING AND YOUR METABOLISM ROARING !DD L TIMES COMING SOON #ALL FOR MORE INFO OR TO SCHEDULE A SESSION .O MONTHLY FEES
,)6% OR 25.2 WWW PURELYFORlTNESS COM #ONVENIENTLY LOCATED ON THE NORTH SIDE OF HIGHWAY BETWEEN +IMBALL AND #ARROLL
0URELY FOR &ITNESS !$? &OOTPRINT .EWSLETTER "LACK AND WHITE v X v /CTOBER
Turkey and Taturs Report: This Spuds for You! By Thomas “T.O.” Okazaki
A
fter volunteering at a Southlake Cross Country meet one Saturday morning, I drove about 300 miles in the rain to do a very muddy and nasty trail run in Tulsa, Oklahoma on Turkey Mountain called the Turkey n Taturs 50K. This was a last-minute decision to go due to the weather reports on Hurricane Ike. The lock on the driver’s side door of my car was broken and the door wouldn’t close, so I took a bungee cord and looped it through the passenger and driver side windows and hooked it shut through the seat belt latch. This meant I had no seat belt, but at least the door was secured. I got lost on the way and ended up on part of the original Route 66, so you could say, “I got my kicks on Route 66!” The rain was coming down so hard around 10 p.m. my little car was hydroplaning on the freeway going up a hill just outside of Tulsa. I slept in my car at my favorite spot in a Cinemark Theatre parking lot. It looked like the bad weather at Pikes Peak had followed me all the way to Tulsa this time! I plugged up a broken window with a plastic bag and sealed off the driver side with another. It felt like I was in a damaged sailboat, lost at sea, in a storm that was taking on water, but I fell into a deep sleep. The rain was still coming down really hard until 3 a.m. and then it finally stopped! I arrived early for packet pickup starting at 5 a.m. and got a better parking spot than last year. It was good seeing several NTTR (North Texas Trail Runners) racers at the start. A lot of 50K runners either dropped down to the 25K that morning because of the mud and slippery conditions or didn’t show
up at all. Because this course was already hilly and rocky, I don’t really blame them. It was going to be a real grind, but I came back to take care of some unfinished business from last year when I got lost on the trails here. This time, I thought the trails were marked well and had paper plate signs that warned runners they were going the wrong way. They staggered the starts of the 50K/25K/10K this year and that really helped cut down the crowds at the start of the 50K at 6:30 a.m. Instead of blowing up a potato, or tatur, with a firecracker, this time they launched the poor fellow out of a rigged-up bazooka. This is something only the Race “Dic Tatur,” Brian Hoover, with his zany sense of humor, would dream of doing. It was still dark for the first 30 minutes of the 50K. The course was rugged and slippery, with sections of it reminding me a lot of Bandera, except there were no cactus, just thorny vines that tore up your skin. I met a lot of runners who were using this race to train for the Mother Lode 100-miler coming up in several months. All the aid stations were again, well stocked with baked potatoes, cookies, chips, and brownies. They had ice in their Gatorade® and water containers. It got warm again later in the day, so the ice was a real blessing to have. I missed seeing the famous, old, smashed up, abandoned Tatur ambulance on the way out, but finally saw it on the way back. That’s right, all the muddy and treacherous areas you traverse on the way out, you get to go back over again on the way back on the 50K. At least they put out a rope to use on the really bad, slippery section of mud, near the river
between the 2nd and 3rd aid station, which included a long switchback that seemed to take forever. Turkey Mountain Park is on the west bank of the Arkansas River. You can see Tulsa on the other side of the river from some parts of the trails. I still marvel how the course planner marked off a 50K course in such a compact area. Large forests cover the mountain and they provide muchwelcomed shade as the afternoon sun started to warm up the temperatures. There are also a number of small ponds nestled in the hills that provide a scenic break along the trails. The toughest part of the day was coming back up a series of steep hills before the last aid station around Mile 28. It’s in a very open area and tired runners were taking the brunt of the heat from the blazing afternoon sun. I finished up about 7:44. Not fast, but I got my finish and a great hill workout. All the downhills really toasted my quads, so I was really glad to cross that finish line by then. I was handed a dandy looking finisher’s medal to go along with the fabulous, colorful, and wonderfully designed, race tech shirt they had already passed out at packet pick up. Outstanding! They had a great after-race barbecue, complete with hamburgers, hot dogs, chips, beer, sodas, chips and some wonderful homemade chili. The pavilion also had a convenient water hose so muddy runners could hose off and clean up for the long drive home. This is a very challenging course that I would highly recommend to anyone wanting to test himself / herself and get in some great training miles for tougher events ahead in the fall.
November 2008 |
FOOTPRINT 15
RAW for Life
Fitness Careers, Health Issues and Training Tips for the 60+ Athlete By Pat Noell
I
’ve been unable to find coaching for the athlete who wants to improve his or her walking form. Of course, there are all those runners who call out to you, “Lengthen your stride and you’ll go faster!” In an earlier column, the terms aerobic walking, stroll walking, and race walking were introduced from Casey Myers’ book Walking: The Complete Guide to the Complete Exercise. Casey Myers, who was 79 when he wrote the book, had conducted walking classes across the country, including at Cooper Aerobic Center. Mr. Myers may have retired from sharing his walking expertise, as I have been unable to locate him or his classes. In a bookstore, I found a book by Danny Dreyer about another form of walking, ChiWalking: The Five Mindful Steps for Lifelong Health and Energy, and I set out to learn more. Through his ChiWalking business (www.chiwalking. com), Mr. Dreyer certifies instructors. In Texas, there are two: one in Austin and one in Houston. As it turns out, there are three ChiWalking instructors in San Diego, California, and I visit there several times a year. I called up Ben Boyd (www.effortlessrunning.com) and arranged for coaching. We spent two very productive hours together. In this column, I am sharing with you some of what I have learned so far with Ben. The results feel good and have improved several conditioning problems I hadn’t realized I had, or, that I had and didn’t know how to fix.
Make a Choice • Choose to walk in this new way with good posture. Lower Body • Lead with your upper body. That is, push forward with your shoulders. Practice this by walking across a swimming pool to get the feel. • Add fluidity to your walk and reduce leg usage by engaging the core muscles that are pulling your body out over your feet. You can do this by allowing your upper and lower body to rotate opposite each other. The center of the rotation is where your lowest thoracic (T12) vertebra meets your first lumbar vertebra (L1), a point just below your waist. Dreyer points out that this is an important spot to be aware of, because when your spine twists at this point, more chi energy will enter your body, thus energizing you while you walk. Upper Body • Your arms should be moving with your legs (less bend = slower pace; more bend = faster pace). • Shoulders are kept down over your support leg as it makes contact with the ground. • Arms swing to the rear, from the shoulder joint.
Alignment • Stand with your feet parallel to each other and evenly on the ground, maintaining slightly bent (soft) knees. When you lock your knees while standing, you block the chi flow through your legs and ruin your knees.
Move Forward • Extend your right leg a short distance behind you. You should be able to easily rest your heel on the ground with your knee bent. This gives you a feel of what your optimal stride length should be.
• Extend your spine and lift your chin. Don’t throw your shoulders back.
• As you straighten your right leg to move forward, you’ll be shifting your weight to your left foot and swinging your right leg forward from the knee.
Engage Core • Level your pelvis – without tightening your glutes. Create Balance • Tilt your statue (point upwards from where your legs meet your pelvis) forward from your hips, about ¼”. • Check that your column (posture) is straight and memorize the sensation in your body. • Look for your shoelaces. You should be able to see them. If not, then your pelvis is too far forward.
16 FOOTPRINT | November 2008
• As you straighten your knee, you should feel your pelvis rotate in the direction of your straightened leg. • Move your upper body forward, passing the foot that is on the ground. Runners will constantly tell you to lengthen your stride. Smile and ignore them; they mean well. A walker’s stride should be short, even and unchanging. What matters is your cadence, which is the number of strides per minute. You can increase your cadence by bending your arms more and swinging them faster.
RAW RACE RESULTS Please e-mail your race details to thomas “t.o.” okazaki at tokaz007@hotmail.com
From 5Ks to UltrAS July 4, Dallas, TX Flagpole hill 8K
Christian Hinkel: 34:20, 2nd AG
July 19, Dallas, TX too hot to handle 15K
Maria Hinkel: 25:38, 5th AG
July 31, Ft. Worth, TX trinity 5000 Summer Series #8 John ball: 23:23, 2nd AG Jill Smith: 30:09, 3rd AG
Aug. 2, Dallas, TX Drc-3x2 Xc relays
Aug. 16-17, Manitou Springs, CO Pikes Peak Ascent** Ryan burns: Awarded Finisher’s Medal & Shirt ** event cancelled due to weather.
Aug. 17, Ft. Worth, TX Fwrc watermelon 5K
Curt burgess: 21:14, 2nd AG
Aug. 19, Arlington, TX river legacy 5000 Series #2 blade Norman: 19:59, OMW Curt burgess: 21:20, 1st AG
Senior Mixed Division: Team Clineless: 47:26, 3rd Place kate Galpin* Henry Galpin* Steve Conly * Members of RAW on relay team
Aug. 21, Ft. Worth, TX trinity 5000 Summer Series #11
Aug. 3, San Francisco, CA San Francisco marathon
Aug. 23, Arlington, TX August Gusto 5K
Mark Lehrmann: 3:52:32 Thomas Okazaki: 3:59:01
Aug. 6, Dallas, TX Jogger 5K Summer Series #12 Leana Sloan: 21:29, OFW
Aug. 7, Ft. Worth, TX trinity 5000 Summer Series #9 John ball: 22:37, 1st AG Maria Dauphinais: 28:52, 2nd AG
Aug. 9, McKinney, TX mcKinney historical 5K run
Mark Miller: 18:03, 2nd AG, 3rd Overall
Aug. 10, Dallas, TX Summer bath house 15K
Troy Pruett: 1:02:15, OMW Christian Henkel: 1:06:48, 1st AG Leana Sloan: 1:07:15, OFW Maria Henkel: 1:29:44, 1st AG Ross Darrow: 1:39:51 Summer bath House 5k Johnathan Hinkel: 33:23, 1st AG
Aug. 14, Ft. Worth, TX trinity 5000 Summer Series #10 John ball: 22:27, 1st AG Maria Dauphinias: 27:45, 1st AG Deb Stuart: 32:02, 3rd AG
Aug. 16, Dallas, TX life without limits 5K
Tim Oberholzer: 19:40, 1st AG
Aug. 16, Vergas, MN looney Daze 5K
kelly Richards: 20:49, 1st (Female over 30 yrs old winner)
Laura Nelson: 21:59, FMW John ball: 22:30, 1st AG Maria Dauphinias: 28:32, 1st AG Deb Stuart: 31:56, 3rd AG
ken Hall: 16:48, MMW Curt burgess: 20:50, 2nd AG, PR
Aug. 24, Dallas, TX runaway to wellness 5K Craig Minyard: 17:16, OMW Jeannie Minyard: 32:16 Paige Minyard: 32:19
Aug. 24, Dallas, TX the hottest half
Troy Pruett: 1:28:48, 1st AG Christian Henkel: 1:33:12 Leana Sloan: 1:38:07, 1st AG Tim Oberholzer: 1:43:33 Julie burns: 1:51:02 Dale Mauger: 1:50:39, 1st AG Maria Henkel: 1:57:57
Aug. 24, Wichita Falls, TX hotter ‘n’ hell half marathon trail run
Reba becker: 2:02:24, 1st AG Laura Arbani: 2:43:03 Debbie Carpenter: 3:19:11, Completes HHH Triple Threat
Aug. 28, Ft. Worth, TX trinity 5000 Summer Series #12 Laura Nelson: 21:33, FMW John ball: 22:30, 1st AG Maria Dauphinias: 28:50, 1st AG
Aug. 28, Ft. Worth, TX ricky cox trinity 5000 Final Standings John ball; 1st AG Maria Dauphinias; 1st AG Laura Nelson; 2nd AG Jill Smith; 3rd AG
Aug. 31, Albuquerque, NM new mexico half marathon Doug Noell: 2:01:09 Courtney Noell: 2:30:33
Aug. 31, Austin, TX the nike + human race 10K Curt burgess: 50:48, PR
Sept. 1, Ft. Worth, TX Fwrc labor Day 15K
ken Hall: 55:51, OMW Mark Miller: 57:25, 1st AG, 2nd Overall Jeff Garber: 58:21, MMW Lee Rebodos: 1:02:05, 2nd AG kristine Hinojos: 1:10:39, 3rd AG kevin Wessels: 1:17:31 kristine Hall: 1:29:25 Letha Cruthirds: 1:29:50, 3rd AG Mike bassano: 1:32:23 Richard Maas: 1:32:49 kim Danahy: 1:36:23 Julie Sampson: 1:37:17 Alan engisch: 1:49:53 elizabeth Lawrence: 2:06:34 Roy Lange: 2:13:02
Fwrc labor Day 5K
John ball: 21:24, 2nd AG Mitch kent: 23:52 Dale Mauger: 24:05 Tim Roche: 28:50 Deb Stuart: 30:37
Sept. 1, Dallas, TX Dallas labor Day 15K
Leana Sloan: 1:08:39, FMW Yolanda Hopping: 1:09:18, 1st AG
Sept. 6, Arlington, TX communities Against crime 5K Thomas Okazaki: 20:48, 1st AG elizabeth Rudy: 21:27, OFW Jason Neven: 25:56
Sept. 6, Dallas, TX mary Kay 5K *** (2.6 miles) Mary Lessor: 20:37, 2nd AG *** 5k course measured short
Sept. 6, Farmer’s Branch, TX run for the recovery 5K
Mary Ann Calvio: 24:37, 2nd OFW bridget Smith: 24:39, 3rd OFW
Sept. 11, Dallas, TX Freedom run 5K
Henry Galpin: 21:45, 1st AG kristine Hinojos: 21:58, 1st AG
Sept. 13, Dallas, TX Autumn equinox 15K
Mark Miller: 58:36, OMW John ball: 1:21:31
November 2008 |
FOOTPRINT 17
RAW RACE RESULTS continued Sept. 27, Akron, OH road runner Akron marathon
Sept. 13, Lewisville, TX race for the children 5K
Sept. 27, Plano, TX roof Dog run 5K
Sept. 14, St. Charles, MO lewis and clark marathon****
Sept. 27, Weatherford, TX 8-hour run from the Ducks
elizabeth Rudy: 21:38, FGMW
Yolanda Hopping: 20:03, OFW Doug Ryan: 32:48
kelly Richards: n/a
lewis and clark half marathon****
Ray Harris: n/a ****event cancelled after start of race due to heavy flooding
Sept. 14, Maui, HI maui marathon
Joe Ayala: 4:22:50 Julie Ayala: 5:34:26
Sept. 20, Dallas, TX lennox International tour des Fleurs 20K
Craig Minyard: 1:14:17, MMW Rick Hanson: 1:14:50, 1st AG Lee Rebodos: 1:22:11 Randy bobe: 1:24:25 Jim Lukanich: 1:24:38, 2nd AG Christian Henkel: 1:27:56 Leana Sloan: 1:31:01, FMW kristine Hinojos: 1:36:11 Julie burns: 1:42:02 Mitch kent: 1:42:55 Reggie Hicks: 1:45:40 Maria Henkel: 148:26 bridget Smith: 1:53:11 Laurie Lukanich: 1:53:11 kristine Hall: 2:02:06 Joy Townsend: 2:08:32 bruce Gleghorn: 2:48:47 kathryn Gleghorn: 2:48:47
tour des Fleurs 10K
ken Hall: 34:30, 1st AG Yolanda Hopping: 41:24, 1st AG Laura Nelson: 43:07 Robin Pearson: 47:55, 1st AG kirsten keats: 53:57 Jack Green: 53:57 kim Danahy: 1:00:04 Carol ezell: 1:00:14
Sept. 20, Keller, TX run in the Dark 5K
David Moyer: 4:19:04
Tim Oberholzer: 19:37, 1st AG, 2nd Overall
(0.48 mile course) Scott eppelman: 49.4 miles, OW Laura Nelson: 44.6 miles, OFW Thomas Okazaki: 44.2 miles, PR kevin boudreaux: 40.3 miles
Sept. 28, Carrolton, TX carrollton runner’s club 5K
Spareribs LaMothe: 32:50, 3rd AG
Sept. 28, Omaha, NE omaha marathon Alan Noell: 6:24:44
Duathlons & triathlons Aug. 3, Memphis, TN river cities triathlon
(1/2 mi swim/18.2 mi bike/5k run) Dan banse: 1:29:37, 2nd AG Julie burns: 1:41:26 Mike Doud: 1:41:30, 3rd AG Noel Widdowson: 1:48:45 Lauren Wallach: 2:00:50 Jeff barnhart: 2:00:58
Aug. 3, Dallas, TX two white Dogs Duathlon
(2 mi run/9.3 mi bike/2 mi run) Robin Pearson: 1:02:01, FMW
Aug. 10, San Angelo, TX IPr wool capital triathlon
(1500 meter swim/40k bike/10k run) karen Robertson: 2:48:10, 1st AG
Aug. 17, The Colony, TX take on the heat Sprint tri
(350 meter swim/12 mi bike/5k run) Dan banse: 1:06:09, 1st AG Lee Rebodos: 1:10:23 Linda Hillen: 1:13:30, 2nd AG Matthew barnhart: 1:29:36, 3rd AG veda Miner: 1:34:44
Aug, 24, B.C., Canada Subaru Ironman canada
blaine Covington: 21:58, PR vern Lumbert: 26:20
(2.4 mi swim/112 mi bike/26.2 mi run) bart bybee: 11:43:02
Sept. 21, Boulder, CO boulder backroads marathon
Aug. 24, Rockwall, TX tri the rock triathlon
Mark Lehrman: 4:39:46
Sept. 27, Keller, TX how the west was won 5K Mitch kent: 22:11, 1st AG Dale Mauger: 23:17, 1st AG vern Lumbert: 24:45, 2nd AG
(300 yd swim/14 mi bike/2.9 CC Run) Noel Widdowson: 1:09:43 Lauren Wallach: 1:25:48, 3rd AG
Aug. 31, Louisville, KY Ford Ironman louisville Linda Chan: 13:39:33
18 FOOTPRINT | November 2008
Sept. 7, Madison, WS Ford Ironman wisconsin
Sept. 7, Grand Prairie, TX Prairieman half Iron
John Ruiz, 1st Century Ride Debbie Carpenter Reba becker Duncan Stewart, 1st Century Ride Lee Rebodos, 1st Century Ride Robert kolbabal, 1st Century Ride Hal Hardester Tom Zack Cevin Wyatt Laura Arbani brian Luker
Prairieman Sprint triathlon
Sept. 13, Southlake, TX mad Duck Patriot Pedal bicycle rally
(2.4 mi swim/112 mi bike/26.2 mi run) Jim Lukanich: 10:35:06 Julie Sheridan: 12:11:44 Jimbo Cross: 12:51:24 Lee Miller: 14:01:08
(1.2 mi swim/56 mi bike/13.1 mi run) Julie burns: 5:41:46, 2nd AG (500 meter swim/27k bike/5k run) Noel Widdowson: 1:19:38, 1st AG Lauren Wallach: 1:38:43, 2nd AG
Prairieman half Iron Aquabike (1.2 mi swim/56 mi bike/200 meter run) karen Robertson: 3:15:52, OFW
Sept. 20, Oklahoma City, OK redman triathlon half Iron (1.2 mi swim/56 mi bike/ 13.1 mi run) Steve Cox: 5:41:42 Marty Metzger: 6:19:14
Sept. 21, Denton, TX texas man Sprint triathlon
(500 yd swim/17.6 mi bike/5k run) Lee Rebedos: 1:27:05, PR Jeff barnhart: 1:31:24, PR
byron benoit bob Chaplin Steve Cox Janet Dixon Hal Hardister brenda Houghton brian Luker Marty Metzger Robin Pearson karen Robertson John Ruiz kat Sparks Hélène Walker
Kayaking Aug 30, Bastrop to Columbus, TX colorado river 100 mile marathon canoe race Debbie Carpenter: 19:17, 1st AG
texas man olympic triathon
(1500 yd swim/23 mi bike/10k run) brad Pearson: 2:14:30, 3rd AG Dan banse: 2:22:02, MGMW
Sept. 28, McKinney, TX Playtri rbm Stonebridge ranch olympic tri (1500 meter swim/24 mi bike/10k run) Scott Decker: 2:21:37 byron benoit: 2:23:12 Dan banse: 2:25:54, 1st AG Al Walker: 2:32:26, MGMW Julie burns: 2:35:55, 1st AG Julie Sheridan: 2:38:21, 2nd AG***** ***** Name accidentally left off official age group results
cycling Aug. 22, Wichita Falls, TX hotter ‘n’ hell mtb race Debbie Carpenter
Aug. 23, Wichita Falls, TX hotter ‘n’ hell 100 miler
Marty Metzger Tia Metzger, 1st Century Ride kat Sparks, 1st Century Ride Rick Fogle, 1st Century Ride George Lytle, 1st Century Ride
leGenD
Sept. 13, Las Colinas, TX Irving Symphony run 5K
Pr-Personal Record AG-Age Group bQ-boston Qualified ow-Overall Winner oFw-Overall Female Winner omw-Overall Male Winner mmw-Male Masters Winner Fmw-Female Masters Winner mGmw- Male Grand Masters Winner FGmw- Female Grand Masters Winner e-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com
Remember to add a push pin to the RAW Around the World map if you race in any US city or run anywhere outside of the US.
LAke GRAPeviNe RUNNeRS & WALkeRS CLUb
memberShIP APPlIcAtIon New Membership
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Can we publish this information in the club directory? Yes No Participating Family Members Name ___________________ M F DOb___/___/___
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i know that participating and volunteering to work in club events can be potentially hazardous. i assume all risks associated with running, walking, and volunteering to work in club events. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, i, for myself and anyone entitled to act on my behalf, waive and release the Lake Grapevine Runners and Walkers, inc., Road Runners Club of America, and all sponsors, their representatives and successors from all claims of liabilities of any kind arising out of my participation in club activities. i grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other records for any legitimate purpose.
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 on-line renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038 You can still renew at the clubhouse or through the mail. Simply fill out this membership application and drop it off or send it in.
Welcome to all of our New Members
New Members
Membership Renewals
Dr. vince baugher Sherry Nicole DeFreece vicky Doyle Tom Geppert Steve Griffin brenda Houghton Mark Jeffers Julia L. Martinez Shelli McGovern Carol & kerry McLeod Chelsea Orton Priscilla Paramo Fred Propp Rebecca Purcell Michelle Whittier
ev barnes Michael & Christine bassano karen bosworth Tina Covington kim Danahy Tony & Judy Dominiec Rick Fogle Randa & Ryan Foster brad Frazier Jeff Garber Gary Howsam kirsten keats
Lake Grapevine Runners & Walkers
MEMBERSHIP
Planning a trip and need a running route?
vernon Lumbert barbara Martin Marty & Tia Metzger Michelle Putze Jim Rubalcaba Julie Sheridan Mike & Missy Smith Amy Tignon
UPDATE
Map out and measure a route from the largest database of running routes in the country. Log on to www.usatf.org/routes to map out a route anywhere in the USA.
November 2008 |
FOOTPRINT 19
Lake Grapevine Runners & Walkers P.O. Box 2982 Grapevine, TX 76099
PRSRT STD A U.S. Postage PAID Grapevine, TX Permit No. 243
ShAre wIth A vISItor or new member After reading this issue, drop it off at the clubhouse for visitors to get to know us.
RAW at the Races Fort Worth Running Club Labor Day 5K & 15K Labor Day ushers in autumn and signals the official start of the fall racing season. A popular kick-off is the Ft. Worth Running Club 15K and 5K race held on Labor Day. This year, runners were treated to 72° weather and 84% humidity, so those crisp autumn mornings weren’t exactly knocking on the door yet. In the 15K, RAW took 3 of the top 4 places. Ken Hall was the overall winner, Mark Miller took 2nd place, and Jeff Garber placed 4th and won Masters. In total, 6 RAW racers won awards. In the 5K, John Ball placed in his age group. After the race, most of the runners stayed to enjoy the State Fair-like atmosphere with several vendor booths, food, and drinks. At the awards ceremony, it was definitely a RAW-cous crowd! “Lethal” Letha Cruthirds: “Don’t mess with Texas...or me!”
Masters Winner, Jeff Garber (left), and Overall Winner, Ken Hall, display the winner’s pose they modeled for the trophy manufacturer. Olive branch wreath sold separately.
Kristine Hinojos auditions to be a stand-in for the 2009 Academy Awards.
Mark Miller preserves his trophy’s shine by keeping it in the original packaging.
Lake Grapevine Runners & Walkers | www.runnersandwalkers.com