FOOTPRINT Lake Grapevine Runners & Walkers
November - December 2010
www.runnersandwalkers.com
Double Trouble
By Kathryn Gleghorn
“To be or not to be?” That is the question that was posed to the current RAW Board regarding putting on the 11th annual Double Trouble (DT) fall race. After months of the call for a Race Director going unanswered, it was decided that the race would go on utilizing a Race Committee to oversee and coordinate all the key functions of the race. By default, the lead person on the committee was Ray Harris, our club president. The race committee did a great job of pulling off another great RAW race with such a short lead time. Because DT was awarded the 10K Texas State Championship status by the Road Runners Club of America, we also had a couple of extra items to coordinate with the RRCA. Our race participant numbers were a little lower than we are used to, but with some persistent soliciting for race sponsors and donations this race was still a money maker for the club and another enjoyable race for the racers. RAW’s decision to go with a micro-fiber sling race bag instead of the usual race t-shirt met with positive feedback from the racers. A big plus about the bags is, “one size fits all.” Lorraine Wessels did a fantastic job incorporating the RRCA championship logo into our race logo design. Doug Keeffe did an outstanding job as race announcer, Steve Rush’s assistance was invaluable with the finish line/timing system and once again, the race would not have been a success without the awesome volunteers stepping up to support our club.
Male Masters Winner Jeff Garber
Female Masters Winner Leana Sloan
Female Grandmasters Winner Kim Andres
Male Grandmasters Winner Randy Roebuck
In RAW’s tradition of “Giving Back to the Sport”, we are donating $250 to the RRCA program, Kids Run the Nation. KRTN supports youth running programs in our nation’s schools. Double Trouble Race Committee Members included Ray Harris, Bridget Smith, Doug Noell, Danyah Arafat-Johnson, Terry Marcott, Rick Sanford, Jeff Barnhart, Jack Hase, Kelly Richards and Kathryn Gleghorn.
Kelly Richards, RRCA Director-At-Large presented the race winners with their awards.
Tia Metzger is the perfect volunteer, filling in where ever she is needed.
(l-r) Doug Keeffe interviewing Spareribs LaMothe on the post race food selection.
P.O. Box 2982 Grapevine, TX 76099
RAW Board and Committees PResident | Ray Harris RayH@RunnersAndWalkers.com ViCe PResident | Bridget Smith BridgetS@RunnersAndWalkers.com seCRetARy | Doug Noell DougN@RunnersAndWalkers.com tReAsuReR | Emily Johnston EmilyJ@RunnersAndWalkers.com diReCtoRs Danyah Arafat-Johnson DanyahA@RunnersAndWalkers.com Tony Flesch TonyF@RunnersAndWalkers.com Elizabeth Lawrence ElizabethL@RunnersAndWalkers.com Brad Liles BradL@RunnersAndWalkers.com Suann Lundsberg SuannL@RunnersAndWalkers.com Terry Marcott TerrryM@RunnersAndWalkers.com Staci Rivero StaciR@RunnersAndWalkers.com Rick Sanford RickS@RunnersAndWalkers.com
FootPRint editoR-in-ChieF | Kevin Wessels editoRiAl CooRdinAtoR | Tony Flesch AssoCiAte editoRs Susan Barnett Kathryn Gleghorn CReAtiVe diReCtoR | Lorraine Wessels design & PRoduCtion | Reneé McConnell
Membership data Danyah Arafat-Johnson MembershipData@RunnersAndWalkers.com
FootPRint submissions Send articles to lgrawfootprint@verizon.net Footnotes to KathrynG@RunnersAndWalkers.com Race results to tokaz007@hotmail.com
2 FOOTPRINT | November - December 2010
FOOTNOTes•FOOTNOTes•FOOTNOTes•FOOTNOTes
lake grapevine Runners & Walkers Club
Congr atulations • To James and Michelle Williams on the birth of their daughter. • To all the RAW members who participated in events locally and around the country. We had many new PR (personal record) times and distances. Check the race results for further details. thoughts & Pr ayers • To Michael and Christine Bassano on the recent passing of Michael’s sister. sPeedy reCovery • To Jim Baudhuin, Ryan Foster, Heath Johnson, Jay Jones and Rick Sanford. good Bye & good luCk • To Gail Leveque who is relocating Tucson, Arizona to work with Tri-Sports. thank you • To the Double Trouble Race Director Committee for stepping up to ensure that RAW had another successful fall race. • To everyone who donated shoes to the Southlake Carroll Cross Country Team’s shoe drive. 56 pairs of used running shoes were donated to a great cause. • 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 • Left something at the clubhouse? Check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom). Change oF address • To update your address, please notify Danyah Arafat-Johnson at MembershipData@RunnersAndWalkers.com helP Wanted Looking for a Race Director for the 2011 Hound Dog Hustle club run. For more information contact Ray Harris at RayH@ RunnersAndWalkers.com. announCements Join us on Facebook. Become a fan of Lgraw Runners & Walkers page and get the latest RAW updates in your News Feed. RAWear now on sale. Short and long sleeve dri-weave, moisture wicking technical shirts. The short sleeve shirts are available in men's and women's cut in white, silver or yellow (men's only). The long sleeve shirts are unisex and available in white or silver. Longsleeve shirts are priced at $15 and short-sleeve at $10. Available only while supplies last. Deadline for the next FOOTPRINT is December 1st. Send your articles to lgrawfootprint @verizon.net. Send your Footnotes to KathrynG@RunnersAndWalkers.com.
sNL Dinners
RAW Around Town Social Calendar & Events Check the RAWforum for information on all club events: www.runnersandwalkers.com
saturday Night Live Dinners 1st Saturday of every month, 5 p.m. November 6 - Baja Mexican Grill 1212 William D Tate Ave Grapevine December 4 - Cafe Italia No 22647 Ira E Woods, Grapevine January 1 - Uncle Julio’s 1301 William D Tate Ave, Grapevine
RAW Night Out Fundraiser at Chili’s
RAW Walk/Runs Walk/Run every saturday & sunday 7 a.m. (daylight savings time) 8 a.m. (standard time) N ew st a rt Ti m e
effective November 13, the official start time for weekend runs is 8 a.m.
Tuesday, November 16, 3 to 11 p.m. Chili’s at Glade & 121 • 2810 Hwy 121 • Euless See ad on page 7 for more information.
Anti-Turkey Trot Thanksgiving Morning Run
Trail Runs
Thursday, November 25, 7 a.m. Rockledge Park, Grapevine
Trail Run every Wednesday & Friday 7 a.m. (year round) at the clubhouse
White Rock Aid station RAW Aid station at White Rock Marathon
Track Workouts Trackies meet every Tuesday 5 p.m., Grapevine Middle School
Sunday, December 5, 7 a.m. - noon Theme: “RAW Wear with a Christmas Flair” Wear your festive socks, hat, sweaters, tinsel, garland, etc… Contact Bridget Smith for more information.
Hill Workouts Hillbillies meet Thursday nights Thursdays 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park
RAW Holiday Party RAW Annual Holiday Party Saturday, December 11, 6 p.m. Gleghorn’s Home, Southlake See ad on page 5 for more information.
Board Meetings
Recovery Run and Breakfast
2nd Monday of every month 7:00 p.m. at the clubhouse, unless otherwise posted or changed.
Recovery Run and Breakfast
November 8 December 13 January 10 All members are welcome to attend.
Saturday, January 1
Bold in the Cold 15k & 5k Bold in the Cold 15k & 5k Saturday, January 8 http://www.runnersandwalkers.com/bitc2011.html or see ad on page 20 for more information.
To see what’s happening, log on to www.runnersandwalkers.com
November - December 2010 |
FOOTPRINT 3
President’s Message A perspective to the members from RAW President Ray Harris Ray Harris
A
lright, the hot weather is over! I hope you are enjoying the more reasonable temperatures of fall. I know I am. And now we’re into the holiday season which is a busy time for RAW. First, the business side of my note then I’ll get around to the fun stuff.
unlimited potential and it needs the talent and intellect of more members to get us there. As I’ve said before, this board is comprised of an incredible group of people, but they don’t have a corner on the market of good ideas. We need others involved.
A budget committee was recently formed. The group has been working hard to develop a structure for our immediate financial roadmap, identify revenues and expenses and make some suggestions about how RAW should be using funds to continue to be a thriving club. Additionally, the recommendations that came from the financial review/audit that was performed earlier this year will be incorporated into the club’s daily processes. The Budget Committee expects to have everything ready to present to the Board at the next meeting scheduled for November 8. This is a meeting that should have a great deal of interest to everyone in the club. If we get feedback from a lot of people that they will be attending, we’ll move the meeting to a larger location that is more comfortable and conducive to good communication. I will send out an e-comm prior to the meeting to inform all members of the meeting location. (make sure we have your current e-mail address).
With the onset of cooler weather and shorter days, it is time to change our weekend start times. We’ve tried it many different ways, but this year we plan to move to an 8:00 am start on Saturday, November 13. If you show up at 7 am, you’ll probably find someone there. Announcements will begin a few minutes before 8 am each morning. Remember to reset your clocks (fall back).
It may seem a little early to bring this up, but we will have five board positions open in the coming 2011 election: two officer positions and three memberat-large positions. The position of President will be open. It’s a great position and the perks are incredible. You may ask why I would give all this up. Well, I’m feeling guilty about having all this fun and feel someone else in the club deserves a chance to experience it. Remember, this was my second time around. This club has
4 FOOTPRINT | November - December 2010
Our annual non-tradition of not running Thanksgiving morning won’t happen again this year. It hasn’t happened in the past and this year will not be an exception. If you show up at Rockledge Park Thanksgiving morning around 7 am, you probably won’t find 60-75 of your RAW running buddies ready to hit the trails on the north shore. Afterward, no one will hang around enjoying snacks and liquid refreshment on the shores of beautiful Lake Grapevine. For you newbies to LGRAW, if this antiTurkey Trot talk confuses you, please seek out one of the veteran members and they’ll tell you all about this nonevent that never takes place. But plan to put it on your calendar because it will be one of the most fun events you’ve never participated in. We have always staffed an aid station at the White Rock Marathon and this year will be no different. This year’s race has a new start and finish location which, of course, alters the route. However, on Sunday, December 5, LGRAW will be along the shores of White Rock Lake serving up water, sports drink and
enthusiasm to the thousands that will pass through. Put it on your calendar and plan to join the fun for a few hours that morning if you aren’t planning to run the race. By the way, we’re looking for an Aid Station Captain. Are you interested? The pay isn’t so great, but it sure is a lot of fun. Let me know. The event of the holiday season this year, the LGRAW Christmas party, will be Saturday evening, December 11, at the home of Kathryn and Bruce Gleghorn. Our Christmas parties are legendary, at least in our own minds and a chance to see all your RAW buddies in a completely foreign environment: cleaned up, dressed up and acting very civilized. On January 8, LGRAW will be hosting the 12th annual Bold in the Cold. This is a great 5K and 15K event that has drawn huge crowds in the past and can serve up a few surprises weather-wise. Suann Lundsberg has taken on the role of Race Director and will be looking for some veteran and novice help to pull off another RAW success. There will be more information to come as we get closer to the date. Okay, now that I’ve almost filled your social calendars for the coming 2½ months and I’ve almost reached my allotted number of words, watch for more information in my periodic, if not regular, e-comms. Again, make sure we have your correct e-mail address. If you haven’t been getting these notes from me, please send a note to Danyah at DanyahA@RunnersAndWalkers.com with your correct email address. I hope to see each of you every weekend at the clubhouse during these next few pleasant months to run.
Ray
Three Eagles and a Pigeon By Byron Benoit
Lake Gra
pevine R
H O L I D AY Saturday,
unners &
Decemb
Gleghorn
Walkers
PA RT Y
er 11 • 6
Home in
pm
Southlake
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.
(l-r) Jim “Top Cat” Rubalcaba, Byron Benoit, Gary “Hop Sing” Howsam and Rick “The Professor” Fogle on their trip to Wheeler Peak in Taos, New Mexico.
I
would like to use this forum to thank the Eagles – Rick “The Professor” Fogle, Jim “Top Cat” Rubalcaba and Gary “Hop Sing” Howsam – for introducing me to a new adventure of tent camping and hiking. Our trip destination was Wheeler Peak (13,161 ft. elevation) in Taos, New Mexico. The trip was planned on the spur of the moment by The Professor and the majority of the camping supplies were furnished by Hop Sing. We arrived in Taos on Sunday, September 12. We did an acclimation hike on Monday and ascended Wheeler Peak on Tuesday. We pulled up stakes on Wednesday afternoon and drove through the night to get home Thursday morning. I really had a great time and, being new to this experience, the Eagles were more than willing to help me in my new adventure. For instance, they let me keep all of the food in my tent. They advised me to spray Febreze® in my tent each night to keep it clean smelling and Top Cat was more than generous by dripping honey over my tent each night. The Eagles were more than helpful with hiking advice also, such as carry as little water as possible so you don’t get weighed down. And, if you see a bear, make sure you turn and run as fast as you can. The Eagles are a fine bunch of fellows and made the trip for this Pigeon an enjoyable, lifetime memory.
LGRAW is on Facebook. Become a FAN of Lgraw Runners & Walkers page to get the latest updates in your News Feed. Posts will keep you up to date on all RAW events. Join us today.
November - December 2010 |
FOOTPRINT 5
Run the Jailbreak 2010 By Laura Swenson
I
t was a hot, muggy day on September 19 in Roanoke, Texas. The sun was bearing down, but all of us had been anticipating our escape for weeks and it was now or never. The plan: all 300 of us would rush the guards and make a break for it into the Texas wilderness. Who knows what we would encounter? Would we make it to freedom?
down the water luge into Honda Kawasaki West’s Final Plunge and started making our way up-river in chest-deep water. Emerging from the river there was only one way out of the canyon, the dreaded 7-Eleven® Colditz Canyon Crawl. The wall of tires challenged our already-tired limbs as we hauled ourselves up the canyon wall.
When the time came, we pushed our way out of the Roanoke jail yard with sirens wailing, lights flashing and took off at a full run, with the guards hot on our heels. After a short run and climbing over obstacles in the barren desert, we made our way through the muddy Allied Waste’s Outer Trenches and then the TMX Culverts to avoid being detected from the sky.
Hearing sirens in the distance, we pushed on. I remember thinking to myself, “Hey, we just might make it!” But then, there it was: North Texas Bank’s Hay Baled Out. With shaky legs, we started to pull ourselves up and over the impressive mountain of gigantic hay bales. Once we hit the ground on the other side, we darted (hobbled?) back into the woods and encountered a long stretch of wet clay that tumbled many a nimble runner. If our situation wasn’t so perilous, I would have laughed out loud!
The heat and mosquitoes were becoming unbearable when we burst through a clearing and there was the mighty Rio Grande (ok, Rio Poquito) and we had to either cross it or be caught. Fighting currents with bursts of water sprays, we waded through the MGD 64 Hydro Gauntlet, relishing the coolness and taking advantage of a quick dunk before we climbed up the slippery muddy bank, back to a full run. We stumbled upon a Mustang Maze of cattle cars, but the guards had caught up and we dodged flying bullets in the DFW Adventure Park Sharpshooters range. We could hear the bullets ricocheting off the buildings, but we made it through without losing anybody. Whew! Just when we thought we couldn’t go on, there was Monster Energy Drink® Mountain. It was a huge, dusty mountain in the blazing sun we had to run up and over before we could escape into the shade of the trees. Working our way along the river cliffs, we needed to cover our tracks. The only way down to the river was the Soleus River Slide, so we slid
Deep mud trenches made the going rough and slow, but we pushed on to Dare to Tread through more tires. There was a Levee Breach which caused our trail to be flooded with smelly muddy water from recent rains (and cows) and it was pure Mud Punishment for what seemed like miles. Then things got really rough. Preparing for what would be our final river crossing, we lost one of our fellow inmates. We were so close. Attempting to cross Sgt. H2O’s River Crossing, an inmate stepped into an underwater hole and broke his ankle. Laid out on the river bank, a few brave volunteers stayed with him while others went for help. While the rest of us gingerly made the river crossing, we barely escaped detection as the paramedics waded past us in the muddy river. More mud. Would it ever end? Would we ever be clean again? But there, in the distance, we could see freedom.
6 FOOTPRINT | November - December 2010
Laura Swenson (r) with cellmate, Brooke Hornberger.
But, of course, to get there we had to belly crawl under barbed wire through more mud and gravel and then we jumped up and ran through one final mud trap. There it was. Freedom! And a Victory Party. No guards, no more prison and there were angels waiting for us with fire hoses to wash us down. Not only that, but they handed us a cold beer, a BBQ sandwich and invited us to watch the Cowboys game on a jumbo screen. Was this heaven? Nah, but it was Texas – and that’s close enough.
When we ran through the muddy water at the Jailbreak, we helped kids in India to not have to drink similar water. The Jailbreak run directly benefited Sower of Seeds, a non-profit ministry with compassion outreaches to India.
Giving Back to the sport Brad Liles Did you know that RAW doesn’t supply bottled water for the clubhouse? While bottled water has been regularly available in the past, it was usually because we had water left over from races or it was donated from area retailers. Often times, there is bottled water available at the clubhouse, but RAW does not spend club money on this nice little luxury. A few club members have even been known to donate a few
cases of water here and there during the year. If you’ve been to the clubhouse recently, you will notice that RAW is pretty well stocked with cases of bottled water. If you are a member who prefers bottled water to the water from the outside faucet, you can thank Brad Liles. He recently was able to secure 22 cases of “leftover” water from the Rahr
Oktoberfest 5K last month. He backed up his pickup truck to load the water from the race site and then delivered and stacked it at the clubhouse. Brad is no stranger to Giving Back to the Sport. He has received this recognition many times in the past and RAW is grateful for his generous spirit. Thank you, Brad, for once again going “above and beyond” to Give Back to the Sport.
send your nominations for “Giving Back to the sport” to KathrynG@RunnersAndWalkers.com
RAW in the Kitchen By Bridget Smith
RAW Night Out
Special thanks to Laura Swenson for this month’s recipe – just in time for the holidays. This dish is sure to become a family favorite!
Fundraiser at Chili’s
stuffed squash 2 medium acorn squash 8 ounces cremini or white button mushrooms, cleaned and thinly sliced 3 medium scallions, thinly sliced 2 garlic cloves, minced 2 tsp Worcestershire sauce 1/2 tsp dried rosemary 1/2 tsp rubbed sage 1/2 tsp dried thyme 1/2 tsp ground black pepper 1 1/2 cups cooked brown rice 1/4 cup freshly grated Parmesan cheese 3 tbsp dry vermouth or dry white wine
1. Position the rack in the center of a preheated oven to 375°F. 2. Split the squash in half, stem to bottom and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash on it cut side down. Bake until tender, about 50 minutes. 3. Meanwhile, spray a large skillet with nonstick cooking spray and set over medium heat. Add the mushrooms, scallions and garlic and cook, stirring frequently, until the mushrooms give off their liquid, about 4 minutes. 4. Stir in the Worcestershire sauce, rosemary, sage, thyme and pepper. Cook 1 minute. 5. Remove pan from heat and stir in the rice, cheese and vermouth or wine. 6. Once the squash are fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed through, about 10 minutes. Please send recipe ideas and comments on this column to Bridget Smith at BridgetS@RunnersAndWalkers.com.
Dine-in or get it TO-GO at Chili’s Tuesday, November 16, 2010 3 to 11 p.m. Chili’s at Glade & 121 2810 Hwy 121 • Euless, Texas Present this flyer to your server and Chili’s will donate 10% of your purchase to Lake Grapevine Runners and Walkers. No time to Dine-in? No problem, get it TO-GO. Call 817-354-0777 to place your curbside order. Present this flyer and Chili’s will donate 10% of your purchase to RAW.
“Pepper in some Fun!”
November - December 2010 |
FOOTPRINT 7
In a Flash!
Another RAW-some Year! By Tony “Flash” Flesch
I
t’s hard to believe that the holiday season is approaching and this is the last edition of the FOOTPRINT for 2010. LGRAW had another RAWsome year and our membership continues to grow. A quick look at our member rolls shows that we have added more than 150 new members since this issue last year. Sometimes we forget that we have so many new members and think that everyone knows everything about the club. In this column, I thought I would discuss some of the benefits of being a member of the Lake Grapevine Runners and Walkers. I can’t possibly cover everything or go into great detail in this column, so I will just highlight a few things and focus on some upcoming events. If you found us, then you are already aware of our clubhouse environment, which is unique among running clubs. We have a great place to hang out after a run, re-hydrate and chat. One of the things that impressed me when I joined was that after the run it didn’t matter if you were fast or slow, everyone was the same and socialized together - and the fast peeps would even talk to you! I had run with other groups before, without such a clubhouse environment and by the time the slower folks were finished, the fast runners were in their cars and on their way home. We have two nice running courses that are mostly on asphalt and devoid of traffic. Our 8-mile west loop and our 12-mile east loop, both out-andbacks, make any combination of miles easy to schedule. And thanks to the
generous support of our volunteers, water and sports drink are out on the west loop every Saturday and Sunday. Someone is always training for something, so it is usually easy to find a fellow club member to get in those extra training miles. Simply post it on our RAWforum and watch our Facebook page. In addition to our Saturday and Sunday group runs, we have trail runs from the clubhouse on Wednesday and Friday mornings along the dirt trails that wind in and out of Horseshoe Trail. There are also track and hill workouts on Tuesday and Thursday evenings at various locations. And if you go to a race, you will often find a big group of RAW runners there. There are several local races that we frequently go to as a group and many people travel to faraway places to run together. If you are new you might not be aware that we also have our very our Thanksgiving morning run at Rockledge Park. The anti-turkey trot is a great alternative to the large city runs and you will be in the woods on dirt trails with 75 or so of your closest friends. We also have our evening holiday Party coming up on December 11, which is a great opportunity to socialize and see people in non-running clothes! I can guarantee you that there will be some people that “clean up good” and you might not even recognize. And you can get a running start to your New Year by joining your running club friends on New Years Day with a run on 1-1-11.
In addition to the Holiday Party, our other big social events are the 4th of July Picnic and the luau and we have a monthly dinner night on the first Saturday of the month at various local restaurants. Another fun opportunity that is both social and gives back to the sport is on December 5th at our annual White rock marathon aid station. Our members also receive discounts at area running stores and an online store. You can easily offset the cost of membership with savings from just buying a couple of pairs of shoes a year! Members also receive a discount on our big races like the upcoming Bold in the Cold in January. Bold in the Cold has become our largest race and is a significant fundraiser for our club. We encourage everyone to get involved and run, volunteer or do both. We have plenty of things you can do that will allow you to both volunteer and run. We also try to have several free fun runs throughout the year such as a New Year’s Day run, the Trail Mixer and the Gro Bait Ice series. These fun runs vary and we are always open to new ideas. Some of the upcoming events mentioned are discussed in this issue in ads or on the social calendar page. If you have any questions about anything, see any member of the Board or any longtime member of the club – everyone is always happy to talk about RAW. Welcome to the family to all the new members and thanks to all the longtime members for their continued support of our club. See you on the trails!
Tony is a RRCA Road Runners Club of America Certified Running Coach, Certified Personal Trainer, Board of Directors – Lake Grapevine Runners and Walkers, Running Coach at RunOn!™ Coppell and writes a running column for MyCoppellToday.com.
8 FOOTPRINT | November - December 2010
It’s a Hill. Get Over It! By Troy “T-Roy” Pruett
W
ell, well, well. What’s a person to do with this prophetic saying from the back of a running shirt? I suppose it could be a motivational quip inspiring one and all to rise above the crest of the hill in victorious elation. But then again, inspiring others to do well just isn’t my style. In the spirit of just telling it like it is, I’m inclined to believe the message, “Get over it!” has more to do with being annoyed from listening to whiny commentary about how much someone is dreading the next “Big Hill.” Conquering the hill is a combination of physical and mental acumen. Since you are reading this article, you probably lack both the physical ability and mental acuity to make the climb. You can blame me for highlighting your misgivings, be a whining wussie, or do something to get better. The first step is admitting you have a problem.
Some runners don’t like hill running because “It’s hard.” Poor baby. It’s “hard,” because you don’t train “hard enough.” Ask Michelle Blackard where the crying tree is located. You might need one. (Editor’s note: You can read about the Michelle’s forest adventure on page 9 of the July-August 2010 FOOTPRINT.) Are you tired of being the only one walking the uphills? If you answered,“No!” then flip the page. This article is not for you and I don’t want you misrepresenting the facts at a later date. If you answered, “Yes!” then I have a few thoughts for you. suggestions for the physical component: When going up the hill, lean forward. We are not talking sit-ups, just a slight lean into the hill. You don’t want to face-plant while others are watching. use your arms. You would think this should be easy for the push-up freaks. The problem is the freaks overwork the arms, the muscles get tight and can’t be straightened. Ever see a weightlifter walk? Arm motion is a big problem for a lot of runners on hills and when doing speedwork. Keep the arms low and forward of the body. If you are thumping or protecting your chest, then your form is working against you. Checking your hand to the hip every once in a while is an easy way to maintain an awareness of your arm position.
Pay attention to the foot-strike. Shorten your stride and step lightly. If done correctly, your stride count on a flat surface when you’re taking longer stride should be close to the count of your shorter steps when running uphill. If you can’t count past 10 you might be in trouble or a Texas A&M grad. When going downhill, stay perpendicular or forward. Most hill whiners are afraid of the speed and they “lean back.” Two words: big mistake. Leaning back causes you to brake and jam your feet into the front of your shoes. (Ever have black toenails?) The “I’m Afraid” position also causes a hard heel strike (ouch!). You can’t beat gravity, so be one of the few runners that can take advantage of the extra boost. Amazingly enough, your legs will find a way to stay in front and keep you from breaking your neck.
Weekend Group Runs Effective November, 13th the official start time for the weekend group runs is
8 a.m. Don’t miss the announcements, arrive at the clubhouse by 7:45 a.m. for the latest news and get matched up with others your running pace.
Control your speed. Speed is maintained with a mix of stride length and the degree of forward lean. suggestions for the mental cases: Call the RAW Runner Assistance Program (RAP) hotline. The line is staffed by Trackies and Hillbillies who never answer the phone or return a call. They are available on Tuesdays and Thursdays for one-on-one therapy sessions. Don’t look at the top of the hill. The view is always better from the top than at the bottom. Keep your eyes 15 to 20 yards in front of you. This reduces the strain on your neck and shoulders. Pick a pace you can maintain. This is a big confidence boost as you master the incline. If you do find yourself slowing down, switch to hill intervals (20 seconds fast, 5 seconds slow). This will also maintain your confidence and give you several brief rests on the way to the top. Intervals will also keep you focused on your watch and not looking at the top of the beast. Run thorough the crest of the hill. You’ll gain speed at the top and get another confidence boost for having aced the test. Now that you know the secrets to unlock the mystery, you should start practicing with the Hillbillies. They meet every odd-numbered Thursday at 6:00 pm for a 6-mile hill course at Parr Park.
Be a star… and receive accolades from your fellow club members Sign up to be a water duty volunteer. The sign-up calendar is located on the back door of the clubhouse.
It is not required that you sign up for both Saturday and Sunday. You can also work in tandem, where one member puts out the water and the other takes care of the pick up.
November - December 2010 |
FOOTPRINT 9
Goodbye Earth, Hello Sky! Pikes Peak 2010 By Thomas “T.O.” Okazaki
The temperatures suddenly plunged below freezing. The runner ahead of me disappeared into a cloud of white blowing snow, dust and gravel. I could hear the thunder claps from the fast moving summer storm that engulfed the summit of Pikes Peak at 12,000 feet. My hands felt like blocks of ice as I started to shiver uncontrollably. “Sir, you need to decide right now if you’re going to continue on or head back down to the A-Frame Station,” exclaimed the volunteer of the El Paso County Search & Rescue Team. Too late! All of my leg muscles felt like they were starting to cramp up at the same time. As I lay on the ground, I howled in pain while the rescue worker worked desperately to get me warm again by trying to get my legs into some heavy overalls. I was losing my ability to talk. I felt like I was slowly freezing to death and then it started to dawn on me I may never see my family and friends ever again. August 16, 2008.
W
hen I first started running marathons in 2002, I happened to stumble upon the website for the Pikes Peak Marathon. I remember thinking how it was hard enough to complete a marathon, so how could these crazy runners run straight up a mountain for 13.1 miles on rocky trails and at high elevation?
RAW members Adrienne Stipe and Jim Baudhuin convinced me to give it a shot. “You’re a Marathon Maniac™ and you like doing multiple marathons, so this event is right up your alley,” they said. My first Pikes Peak attempt failed badly in 2007 when I grossly underestimated how much training I would need. In 2008, I signed up for the Pikes Peak Double: a half marathon on Saturday and a full marathon on Sunday. It rained almost that entire weekend. A rescue team had to bring me back down the mountain that Saturday and I ended up failing to reach the summit again on the next day because of health concerns from the previous day. This year, I once again decided to go back and take care of some unfinished business. Although this time, it would be a real struggle just to make it to the starting line. I was probably in the best shape back in May when I finished the Lincoln National Guard Marathon with a PR (personal record) time of 3:15:16, so I was really looking forward to doing well at Pikes Peak. I then injured my left knee at the Katy Trail 5K in early May and made it worse at the Lake Azle 10K the following weekend. I had four months to rehab the knee before I was due at the Pikes Peak 2010 starting line. It still bothered me when I ran hard, but I remember Jim had run Pikes Peak in 2008 with a broken toe, so I felt I could still make it. On my fourth attempt to complete Pikes Peak, I felt less dizzy and nauseated at high altitude than previous years. It was pleasant at the start, but I knew the temperatures would cool off into the low 40s once we neared the summit. It would be 90 degrees at the finish when we returned.
10 FOOTPRINT | November - December 2010
Due to the thin air, most of the runners power-walked up the mountain. I was excited to finally get past the A-Frame Aid Station at 11,800 feet and beyond Mile 10 to see parts of the trail I had never seen before. I remembered the spot where I almost froze to death in 2008. I stopped and gave thanks that the good Lord gave me a few more years to live to see this day. The last several miles to the summit were the most difficult, but the views were just stunning. It was a real struggle at this point. I was grabbing onto the side of mountain and pulling myself up the trail, fighting for every foot. Runners were instructed to yield the right of way to others flying back down the mountain. This only added to the feeling of disorientation. I could see runners’ faces around me turning white. This was an event that will truly challenge you mentally and physically. Nothing grows at the summit, just lots of barren rock and huge boulders. At last, the 16 Golden Stairs, huge steps before the summit and then the turnaround to go back down. The clock read about 4:58:09 at the halfway mark. It’s very easy to fry your quads descending too fast on these rocky trails and with a bad knee, it would still be a challenge to make the 10-hour cut-off time for the finish. I was physically drained by the effort to reach the summit, so it was hard to even run the first couple of miles down the mountain without falling. Finally, the trail smoothed out and I managed an even-paced jog. It gradually got warmer as I approached the finish. The final mile was on paved roads. I ran as hard as I could and crossed the line at 9:20:53 and finally received that Pikes Peak Marathon finisher’s medal. Sweet! This year, the Pikes Peak Marathon taught me a great lesson in perseverance and how much more you appreciate things when you really have to struggle for them. It also reminded me how lucky I am to have so many wonderful running friends at RAW.
In step With David Moyer David Moyer with his wife, Carolyn Sue, his daughter, Josie, sons (l-r) Maximilian, Grady and Reagan.
are you a native texan? Sorry - nope. if not, where are you from and what brought you to texas? I was born in North Carolina, raised in Tennessee, married an Arkansan and settled in Texas to start a family. Slow and steady westward progression. how long have you been running? I quit cross country competition during high school for soccer. I started Phase 2 of running three years ago. how long have you been a raW member? Three years. Who was the first person you met at raW and really “took you in?” I’d never heard of RAW when I was jogging through Oak Grove Park and met the Hound Dog Hustle crew of ‘08. I repressed the names of all the beauties hanging around Rick Sanford, but I ignored him and within a few minutes the girls convinced me that their good company would make me a better runner. Why running? Running is the most selfish goal-setting endeavor that isn’t bound to detract from my top priorities – church and family. And I was clearly created for it. Before I started this running phase, I had some old, soccer
stuff cleaned out of a knee and my surgeon couldn’t stop bragging about my knees being “made for marathons.” do you do anything special before or after running, or do you have any pre/post-race ritual? I’m OCD (ObsessiveCompulsive Disorder) for logging my workouts. After a race, I reward myself with a feverish hunt for another discount code for the next race entry. do you have a favorite place to run? The rolling hills of Franklin, Tennessee. We have a farm there with supernaturally beautiful, old logging trails, connected through all the neighboring farms. Aaahhh! do you prefer roads or trails? Roads, but trails are a welcome change of pace. Where is the most unique place you have ever run? I did a long, training run around the deck of a Royal Caribbean® ship, followed by several laps (entirely) around the cruise line’s private island. What has been your fondest running memory? Each summer run in the rain is bliss and every race with a family member at the finish brings me to tears.
What do you consider your biggest running achievement? Signing up for my second marathon just as soon as the excruciating pain of the first one wore off – i.e., setting new goals. What running gear would you never travel without? I keep the basics, a pair of shoes and shorts, in each of the travel bags I use extensively. Oh! And my training log. do you gu, gel, gatorade®, or other? Any and all of it – whatever is cheapest. No Cytomax®. What has running taught you about yourself or what have you learned about life through running? I have a lot more discipline and a higher pain threshold than I could have imagined. My job involves zero goal setting. Just schmoozing – which I excel at. Running is nowhere near the top priority in my life, but it’s added structure to the proper ordering for me: God, wife, kids, others, … running (me). do you have a spouse, significant other or any children? Carolyn Sue – the fetching Mrs. Moyer. Three boys age 6, 8 and 10 and a 12-year old daughter. She and I did the first “Red Dress Run” together.
are you a professional runner or do you have a real job? What? “Flight Attendant” is my job title, but it beats working for a living. It’s little more than a ferry to all manner of nice or novel places to run. Besides running, what other fitness activities do you enjoy or do as cross-training? I’ve dabbled in sprint triathlons, but I prefer swimming to biking. I’m taking up rowing, soon. What would the members be surprised to learn about you? I have an identical twin, Dean, who beat me in every race we were ever in. I’m humping to beat all his (teenage) PR (personal record) times – just to get him to start his own running “Phase 2.” anything else you would like to add? As little time as I get to spend at the clubhouse and in the company of RAW’s everexpanding ranks, I always run “with RAW.” Membership has been a constant motivator for me and I hope I can reciprocate.
November - December 2010 |
FOOTPRINT 11
The Journey By Janet Dixon
RRCA Runnings Road Runners Club of America By Kelly “K2” Richards, RRCA Director-At-Large The Road Runners Club of America’s mission is to represent and promote the common interests of its member clubs, events and individual runners through education, leadership, programs and other services. I’d like to review one program and introduce another. The past few years, the RRCA has put special emphasis on youth running and created the Kids Run the Nation® Program. A multi-week, gender neutral, youth running program designed for children in grades kindergarten through sixth grade. The RRCA’s vision is to see a locally-managed, youth running program in every grade school in America. If you are an elementary teacher who would like a FREE copy of the Kids Run the Nation® Guide, send an email with your mailing address to office@ rrca.org from your school email address. For more information on the Kids Run the Nation® Program, go to http://www.rrca.org/programs/kids-run-the-nationprogram/. I’ve had the privilege of working on a new program that will be launched later this year. By late 2010, the RRCA will be seeking applications for the Inaugural RRCA Runner Friendly Community® designation. This new program seeks to recognize and reward communities that support running by ensuring that running is safe, affordable, accessible and enjoyable for anyone that wants to run. Three primary segments will be reviewed: (1) community infrastructure, (2) community support and (3) local government support. Each segment includes important criteria as part of the selection process. I’m equally excited and grateful to announce the RRCA Runner Friendly Community logo was designed by RAW’s David Ball. For more information about the RRCA or any of its programs go to RRCA.org.
12 FOOTPRINT | November - December 2010
T
hey are growing in numbers….quietly. They started from the clubhouse and followed the loop, some walking, some jogging and some with a stride like the wind. They found the lake and entered the water repeatedly. They took their bikes and rode for miles. All cultivated from the members of RAW, a group of triathletes emerged. Somehow, I caught the fever and I am thankful for every day I can be a triathlete. Like the great group of runners and walkers at this fine club, the tri folks are driven, yet still manage to have a lot of fun. I am going to “tri” my first full distance Ironman® on May 21, 2011. I started blogging about past races and in continuing the tradition, I am blogging weekly on the trials and tribulations of pulling off 140.6 miles within the 17-hour time limit. For some, completing an Ironman is no problem with plenty of time to spare. For others, it’s a different story and that is where I come into the picture. Somehow, I missed the speed gene in the genetics line, yet received an overabundance of guts and determination. I would like to invite you to join me in my journey to the inaugural Ironman Texas. My goal with the blog is to show how the everyday Joe…or Janet in this case, can pull this task off along with working full-time, having a family, taking care of the house and, of course, still walking the dogs every night. Come on and follow along, fellow RAW members. If you are not inspired to just “tri” a race one day by reading my adventures, it’s guaranteed you will have a good laugh with me along the way. http://healthystepsdfw.blogspot.com/
RAW Travels I Walt Disney
(l-r) Sabine and Ken MacInnes, Kelly Richards and Melissa Schlenker at the Inaugural Disney Wine & Dine Half Marathon.
TransRockies: “We did it and it was epic!” By Beth Hyland & Michelle Blackard Before the race:
downhill, so the second half of this run I was in heaven. I kept thinking that I had never felt stronger on any run in my life nor had I ever felt so free.
Beth: It was the first week of July and Michelle called me asking if I’d be able to reconsider running the TransRockies 3-day race with her. Uhhhhh, the first week of school … I’m a teacher … kind of important. That’s what I told her back in February. With Diana Hill pregnant, Michelle needed a partner. I couldn’t say “no” to the mountains this time! I worked things out with my school and increased my mileage quickly. I had no idea what to expect. I was glad I had spent three days backpacking in the mountains in New Mexico with Michelle and running with my sister in Colorado, but I knew this was going to be a challenge. michelle: My procrastinator training plan? Run. I ran in the morning and in the evening during the week. Mid-distance runs on Fridays and long runs Saturday and Sunday. I didn’t worry about pace, I just spent a lot of time on my feet. By the time I got to Colorado on August 19th, I was feeling fit and prepared. My nervousness the day before however was unbelievable.
Day 1: Downtown Buena Vista, Colorado to Railroad Bridge. 20.6 miles, 7,939 ft - 9,337 ft Beth: I had just gotten to Colorado the day before, but I was so ready to run. The altitude didn’t seem to bother me. The views were spectacular. The weather was cool and pleasant. I could feel the race day excitement in the air, but with the camaraderie that comes from trail running. My goal was just to challenge myself more than I ever had before and to enjoy it all. I felt strong and the excitement sustained me throughout Day 1. The amazing “camp” meals cooked up for us by Michelle’s inlaws definitely helped too. michelle: This was my hardest day of the three. I had some cramping and a little dizziness, but for the most part, I just tried to hang on to Beth. All summer I thought if I could get through Day 1, I could finish. I’m not sure why Day 1 was always my fear. It wasn’t the highest mileage day or the highest altitude day. I think because it was all new. Being the band dork that I am,
Day 3: Downtown Leadville to Camp Hale. 24.4 miles, 9,206 ft - 10, 789 ft
(l-r) Michelle Blackard and Beth Hyland can’t resist the urge to yell, “Ricola®!”
I marched a Drum and Bugle Corp when I was younger. What I remember the most is being exhausted, sore all over, bruised from my drum, sunburned and yet getting up and doing it all over again every single day. That experience helped me immensely in having the confidence to finish this stage race.
Day 2: Missouri Gulch to Twin Lakes Dam via Hope Pass. 14 miles, 9,211 ft - 12, 534 ft Beth: I woke up with some stomach issues, so when the race started I was already feeling a little weak. We were both pretty relaxed and looking forward to going up to the highest point. I got hungry earlier than usual and I was really grateful that Michelle was feeling strong and able to pull me along. This was definitely the most scenic stage and that kept me going and energized. I was glad that I practiced walking on a steep incline on the treadmill because this is what the day was about. On the downhill portion, I really had to pay attention to form to keep up with Michelle. michelle: My favorite day! All of Colorado Trail was single track, straight up the first half and straight down the second half. It was beautiful at the top of Hope Pass looking down at Twin Lakes knowing we were headed there. I love running
Beth: We saw our ranking the night before and the competitive side of us told us we could do better and run faster. We did. It was the longest stage and the third consecutive day of running over four hours. I knew the strength I had did not come from within me. It was a gift, a blessing. I ran praising Him for this journey. And we ran some more. We met and encouraged runners from all over the world, ran over log bridges, between aspen trees, over a summit and on the same trails as the Leadville 100 runners. I didn’t really want it to end. My quads and my blistered feet did, though. My legs couldn’t decide if they hurt more running or walking uphill. There was no relief. The last few miles we passed several other runners and picked up the pace. We did it and it was epic! michelle: Oh, man! The last day! I did not want it to be over. It really felt like summer camp. You eat a ton of really good food, spend the whole day running in the woods jumping over streams and rocks and meeting awesome people from all over the world. Don’t worry about the fact that I could barely walk, thanks to thrashing my quads the day before. Running didn’t seem to be as difficult as walking was. I was just going through the motions for the first ten miles and then it really started to sink in that this was the last day. I tried to soak up every moment as best as I could and run strong to the finish. Day 3 was almost as beautiful as Day 2 and it was really neat to run through Ski Cooper and finish at Camp Hale. I’m so thankful to Beth for sharing in this experience with me! We both made videos of our adventure: Beth: http://www.youtube.com/ watch?v=1ajMvW1Tqv0 Michelle: http://www.youtube.com/ watch?v=MzgjBTaXd2Q
November - December 2010 |
FOOTPRINT 13
On Your Mark! Peril and Perfection By Mark Miller “No man who is correctly informed as to the past will be disposed to take a morose or desponding view of the present.” – Thomas B. Macaulay, History of England.
T
his past April, I visited running’s past. On a typical spring weekend with a multitude of race options, I chose a small 5K in the Fort Worth Stockyards. The entry fee was $8 (cash only!), no t-shirts or race numbers were distributed and the results were tabulated by writing our names and times on numbered index cards. The crowd, as it was, numbered around 100, many of whom knew each other by name. After the race, old friends swapped stories, exaggerations and occasional lies over bananas and water while simple awards were handed out. I personally knew almost every award winner. It looked and felt like most road races did when I began running almost 20 years ago. The event consisted of a small gathering of friends looking for some competition on an accurate course and quick results. Little more was expected. That same weekend, a new half marathon debuted at the Cowboys Stadium in Arlington. The entry fee was over $100 and required on-line registration and the event offered technical shirts, personalized chip timing, entries numbering well into the thousands and the chance to see yourself on the world’s largest video screen. This race represents what so many new races have become, where previously unimagined features – on-line registration, electronic timing, personalized race bibs, technical shirts and post-race parties - are not just commonplace, but expected and even demanded. Fond as I am of the Dallas Cowboys, I was happy with my race choice that weekend. My decision was driven in part by two faults of which I am routinely guilty: nostalgia and frugality. These two races demonstrate how much races have changed in the past two decades. Participation has exploded. Entry fee increases have outpaced inflation. Previously unheard of amenities are now commonplace. And, if we were to be honest, a runner 20 year ago could have written the exact same description (and more than one probably did).
14 FOOTPRINT | November - December 2010
The good-old-days syndrome seems to strike most of us sooner or later. At 32, it has hit me sooner than most. Yet I am constantly reminded that new and different does not automatically equal bad and scary. For all of my nostalgic recollections of races gone by, I enjoy running several of the new “high tech” races each year, even if I grit my teeth a bit when paying the entry fee. The influx of new runners of all sizes and speeds that came with the second running boom means more active and healthy people among us and a chance to make new friends at every race. Newfangled race management technology has made race directors’ and runners’ lives more convenient. Similarly, in the 13 years since its founding, RAW has changed and grown. Many of us have heard and some of you have told, stories of the club’s early days when a handful of people gathered in the back of a van in the softball parking lot. Today, membership totals over 500 and on any given weekend, an ever growing number of runners and walkers meet at an actual clubhouse stocked with the newest race information and running publications. The club’s races have grown from small, simple gatherings to large, fullservice races complete with chip timing. Thankfully, though, membership dues have remained constant. So, too, has the spirit of camaraderie, encouragement and achievement that marked the early days of the club. Many of RAW’s charter members are still regulars at the clubhouse. They remind us of the club’s beginnings and remarkable past even as we move on to a bright future. I am grateful to the RAW “old timers” for establishing the best running club around. I am also indebted to the newcomers who continue to energize the club with talent, enthusiasm and ideas. Both groups have given our sport and our club, a unique past, an exciting present and a bright future. I don’t know what that future might look like, but I look forward to being a part of it. Now about those entry fees, I remember when….
RAW joins the runDisney official running club program
W
e already know we’re a goofy bunch who like to receive special discounts, love to travel and race in big groups together, so joining the Disney’s official running club program, called runDisney, made perfect sense. The program is free to RAW and includes many benefits and money-saving opportunities. Benefits to RAW members include: • $5 discount on 5K, half marathon and marathon race entry fees • select discounts on other race weekend amenities • specially-priced theme park tickets • specially-priced accommodations at select Walt Disney World Resort Hotels • group rates for post-race party tickets • opportunities to compete in Running Club Challenges
The next opportunity to receive runDisney benefits is the Disney Marathon, Half Marathon and Goofy Challenge scheduled for January 2011. When registering for this event at Active. com, enter the code GRAPE in the “coupon” box. This will identify you as a member of Lake Grapevine Runners and Walkers and your $5 discount will be applied. You’ll automatically be entered into the Running Club Challenges. Awards will be given for “Most Running Club Members” and “Fastest Running Club in the World.” For more information on the runDisney program or RAW benefits, contact Ray Harris at RayH@ runnersandwalkers.com or Kelly “K2” Richards at Gustelly@aol.com.
Picture This
It is 6 a.m. on Saturday morning, a large group of runners meet at the clubhouse, 20-25 female runners...and Brad Liles. I bet you wished you got up early that morning.
November - December 2010 |
FOOTPRINT 15
An Alaskan Adventure
sUNDAY
By Henry “Squishy” Galpin
RAW Walk/Run Walk/Run every sunday LGRAW Clubhouse 7 a.m. (daylight savings time) 8 a.m. (standard time)
MONDAY Rest Day TUesDAY Track Workouts Trackies meet every Tuesday Grapevine Middle School 5 p.m.
WeDNesDAY A great picture of the Alaskan/Canadian rolling hills.
Trail Run Trail Run every Wednesday
I
LGRAW Clubhouse 7 a.m.
n March of this year, I got a call from Pioneer Natural Resources’ Anchorage office with an interesting proposition. They were considering entering the Klondike Trail of ’98 International Road Relay and wanted to know if I would be interested. It took me two, maybe three, seconds to sign up. I learned the race would start in Skagway, Alaska and run north through British Columbia into the Yukon Territory before ending in Whitehorse, a total of 109 miles. Six months later, I was on my way to Juneau via Seattle. After an early morning ferry ride of 2½ hours, we were in Skagway and rented two vans. The race consisted of ten legs ranging from 5.6 miles with a 2,000-foot elevation gain to 16.0 miles. I drew a 13.9-mile leg which was described as rolling hills with a 1½ mile “significant” hill at the 8.5-mile mark. On Friday, September 10, the night van of Team Bearded Seal Sport and Social Club started at 8 pm with the runners for the first five legs aboard. The weather at the start was a light drizzle/rain with a temperature of 40°. By Leg 5 at 1:30 am, the temperature was a perfect 43° and the rain had stopped. Approximately two miles into my run, I realized that the Alaskan/Canadian definition of rolling hills differed greatly from mine. I became quite concerned about how “significant” might be defined.
THURsDAY Hill Workouts Hillbillies meet every Thursday 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park
FRIDAY Trail Run Henry Galpin wonders how to get musk ox in Texas.
When I hit the 8.5-mile mark, I had a flashback to the children’s book The Little Engine That Could and just hung on. Looking back, this was the hardest road run EVER for me. I enjoyed the satisfaction of completing my leg in a decent time (1:56:08) and the camaraderie was fantastic. The beer was cold and excellent and the musk ox stroganoff was tasty. Bottom line: you’re never too old for a new life experience if you’re willing to try new stuff. By the way, I re-upped for next year. I’m planning on kicking some “rolling hill” butt.
16 FOOTPRINT | November - December 2010
Trail Run every Friday LGRAW Clubhouse 7 a.m.
sATURDAY RAW Walk/Runs Walk/Run every saturday 7 a.m. (daylight savings time) 8 a.m. (standard time)
RAW RACE RESULTS
send your race results to thomas “t.o.” okazaki at tokaz007@hotmail.com
From 5Ks to ultRAs July 17, Silver Hill Meadow, VT Vermont 100 Mile endurance Run
Aug. 19, Ft. Worth, TX trinity 5000 #12
Aug. 5, Ft. Worth, TX trinity 5000 #10
Aug. 20-21, Winona to Minneapolis, MN Ragnar great River Relay
Scott Eppelman: 19:55:35
Blade Norman: 19:03, 1st AG
Aug. 7, Dallas, TX dRC 3x2 Mile Cross-Country Relay
(3 person x 2 mile) Team-Cheetah Chicks: 44:34, FMW Kristine Hinojos: 14:54 Team-Tom: 51:29, MSrMW Henry Galpin: 14:40
Aug. 7, Arlington, TX god’s hands and Feet in the World 5K
Mark Miller: 18:39, 1st AG
Aug. 7, McKinney, TX McKinney historical Run 5K Laura Nelson: 19:59, FMW Tim Yatko: 20:34 Debbie Yatko: 22:49, 2nd AG
Aug. 8, Dallas, TX summer Bath Run 15K
Julie Burns: 1:14:19, 1st AG
summer Bath Run 5K
Priscilla Reese: 24:17, FMW
Aug. 12, Ft. Worth, TX trinity 5000 #11
Laura Nelson: 20:00, FMW Jill Smith: 30:36, 2nd AG
Aug. 14, Arlington, TX Arlington Reads-Book it now For literacy 5K Elizabeth Rudy: 51:58
Aug. 15, San Diego, CA America’s Finest City half Marathon
Bojana Jeknich: 1:48:34, PR Suann Lundsberg: 1:54:09, PR
Aug. 15, Dallas, TX the hottest half
Laura Nelson: 1:39:09, FMW Troy Pruett: 1:45:24 Jay Jones: 1:45:31 Doug Keeffe: 1:48:55 Julie Burns: 1:53:02 Kelly Newell: 2:14:34 Mary Keeffe: 2:15:55 Jennifer Siegrist: 2:20:07 Charlyn Maloy: 2:29:55 Tracy Rodney: 3:03:07
the hottest 10K
Leana Sloan: 44:02, FMW Mitch Kent: 49:38, 2nd AG Barbara Tanner: 1:47:01
Blade Norman: 19:34, 1st AG Laura Nelson: 19:55, OFW
Aug. 29, Wichita Falls, TX Wee-Chi-tah half Marathon trail Run
Sonia Sprenuk: 1:57:25, 1st AG Marty Metzger: 2:19:58
Wee-Chi-tah 10K trail Run
Byron Benoit: 46:05, MMW Laura Arbini: 1:12:07 (36 legs/193 miles) Legends in Our Own Minds: 28:32:17 Sept. 4, Dallas, TX Kelly Richards dRC Breakfast Bash 5 Miler Rick Hanson: 28:59, 1st AG Aug. 21, Denton, TX Jessica Hanson: 36:31, 2nd AG
north texas touchdown 5K* Mark Miller: 17:31, 1st AG Laura Nelson: 18:58, OFW *course measured short
Sept. 4, Porcatello, ID Pocatello Marathon
Aug. 22, Manitou Springs, CO Pikes Peak Marathon
Sept. 4, Trophy Club, TX trophy Club steeple Run 5K
Thomas Okazaki: 9:20:53
Aug. 22-27, Buena VistaLeadville-Beaver Creek, CO transRockies Gore-Tex TransRockies Stage 1 (22 miles) Michelle Blackard: 5:03:09 Beth Hyland: 5:03:09 Gore-Tex TransRockies Stage 2 (14 miles) Michelle Blackard: 4:17:33 Beth Hyland: 4:17:33 Gore-Tex TransRockies Stage 3 (24 miles) Michelle Blackard: 5:39:04 Beth Hyland: 5:39:04
Aug. 27-28, Mt. Hood to Seaside, OR officeMax hood to Coast Relay-197 miles
The Team Without A Name Suann Lundsberg: 28:29:23
Aug. 28, Arlington, TX August Augusto
Blade Norman: 19:14, MMW Elizabeth Rudy: 21:46, OFW
Aug. 28, Plano, TX Plano Pacers dog days 3K
Kristine Hinojos: 13:23, 2nd AG
Plano Pacers dog days 3x3K Relays
The Cheetah Chicks: 37:36.5, OW Kristine Hinojos: 13:23.70
Aug. 29, Carrollton, TX Carrollton Runners Club 5K Brad Pearson: 19:44, OMW Laura Nelson: 20:19, OFW Julie Burns: 21:31, 1st AG Dennis Maietta: 22:22, 2nd AG
Carrollton Runners Club 1 Miler Blade Norman: 5:40.98, 1st AG Laura Nelson: 5:48:57, OFW Dennis Maietta: 6:22:40, 2nd AG Julie Burns: 6:49.77, 1st AG
Lesley Toops: 5:51:23
Jack Hase: 19:40, 1st AG Gabriella Hinojos: 29:15, 1st AG Isaiah Hinojos: 36:11
Sept. 5, Anaheim, CA disneyland half Marathon Dale Mauger: 1:52:24 Staci Rivero: 1:59:31 George Rivero: 2:13:23 Crystal Grose: 2:19:53
Sept. 5, West, TX Kolache 5000 Challenge
Blade Norman: 19:30, MMW Tim Yatko: 21:19, 1st AG Debbie Yatko: 22:48, 1st AG
Sept. 6, Ft. Worth, TX FWRC labor day 15K RRCA southern Regional Championship
Ken Hall: 55:08, MMW Craig Minyard: 56:51, 1st AG Jeff Garber: 58:54, 2nd AG Mark Miller: 58:54, 2nd AG Troy Pruett: 1:00:52, 3rd AG Jon Korte: 1:02:22 Laura Nelson: 1:02:48, OFW Blade Norman: 1:04:53, MGMW Thomas Okazaki: 1:06:48, 2nd AG, PR Angela Eusery: 1:07:49, 2nd AG Mike Brown: 1:10:13 Doug Keeffe: 1:11:21, 2nd AG John Studebaker: 1:13:35, PR Heather Wallace: 1:13:45 David Chase: 1:14:17 Kevin Wessels: 1:17:05 Brad Liles: 1:17:31 Hélène Walker: 1:17:50, 1st AG Dottie Whitson: 1:20:03 Elizabeth Lawrence: 1:21:12 Rick Sanford: 1:21:35 Mary Keeffe: 1:25:45 Kristine Hall: 1:27:01 Melissa McKibben: 1:29:15 Michelle Liles: 1:29:51 Tim Roche: 1:39:39
Ross Darrow: 1:39:39 Jill Smith: 1:44:04 Kim Danahy: 1:44:30
FWRC labor day 5K
Byron Benoit: 19:20, 2nd AG Elizebeth Rudy: 22:12, FGMW Michelle Blackard: 23:28, 1st AG, PR Beth Hyland: 23:54, 2nd AG, PR Priscilla Reese: 24:49, 1st AG Kelly Newell: 26:25, PR Leeanne Brown: 28:06 Marvin Smith: 29:31
Sept, 6, Columbia, MO heart of America Marathon
Kelly Richards: 3:44:53, 2nd AG
Sept. 6, McKinney, TX labor of love 10K Run Julie Burns: 48:16, OFW
Sept. 10-11, Skagway, AK to Whitehorse, Yukon, Canada Klondike trail of ‘98 international Road Relays (176km/10 Legs/6) Team-Bearded Seal Sport and Social Club Henry Galpin: 17:00:29
Sept. 11, Irving, TX irving schools Foundation 3.4 Mile Run Julie Burns: 24:05, OFW
Sept. 11, Ft. Worth, TX Mercy heart spur on the Run 10K
Craig Minyard: 37:31, OMW Blade Norman: 42:07, MMW Thomas Okazaki: 44:39, MGMW Jay Jones: 45:16, 1st AG Michelle Blackard: 51:30, 2nd AG Elizabeth Lawrence: 53:42, 1st AG Marty Metzger: 54:49, 2nd AG Kelly Newell: 56:28, 2nd AG
Mercy heart spur on the Run 5K Laura Nelson: 19:27, OFW Kat Sparks: 24:18, 1st AG Priscilla Reese: 25:36, 1st AG
Sept. 11, Olathe, KS Patriots Run ultracentric
(40 x 1-mile laps) Steve Grady: 9:05:56, 1st AG
Sept. 11, Dallas, TX Run Proud For dessert 5K
Ros Dalrymple: 22:49, FMW Spareribs LaMothe: 24:33, 1st AG Tammy Shadden: 26:19, 3rd AG Bridget Smith: 28:09
Sept. 11, Southlake, TX southlake XC invitational girls Varsity 2 Mile Run Team: Southlake Carroll Sr. Girls, 1st Place Felice Johnson: 12:04
November - December 2010 |
FOOTPRINT 17
Sept. 12, Erie, PA erie Marathon at Presque isle Mark Lehrmann: 3:57:58
Sept. 12, Grapevine, TX lgRAW gro Bait ice 5K #3
Ken Hall: 17:27, OMW Jeff Garber: 18:40, MMW Brad Pearson: 19:30, 1st AG Laura Nelson: 19:53, OFW David Chase: 21:40, 2nd AG Dennis Maietta: 21:55, 2nd AG Alan Walker: 22:09, 3rd AG Kelly Richards: 22:16, FMW Doug Keeffe: 22:23, 1st AG John Studebaker: 22:52 Brad Liles: 23:56 Mike Eccleston: 24:08 Suann Lundsberg: 25:25, 1st AG Mike Evans: 25:54, 3rd AG Michelle Liles: 26:04, 1st AG Christine Bassano: 27:31, 1st AG Mary Keeffe: 27:49, 2nd AG Ray Harris: 28:58, 2nd AG Marci Sims: 35:23 Laura Swenson: 35:25 Susan Harris: 42:38, 2nd AG Tony Dominiec: 45:50, 1st AG Joe Luccioni: 46:00, 2nd AG Courtney Noell: 55:00 Ryan Halliburton: 54:59, 1st AG Sara Jane Halliburton: 55:01, 2nd AG Jamie Halliburton: 55:08, 3rd AG Cory Halliburton: 55:27, 1st AG Doug Noell: 1:02:31 Scott Noell: 1:02:44, 1st AG, 1st 5K
Sept. 18, Arlington, TX Communities Against Crime 5K Angela Eusery: 20:15, OFW Elizabeth Rudy: 22:05, FMW
Sept. 18, Addison, TX octoberfest 5K & tom thumb Run For the Children David Chase: 20:37 Julie Burns: 21:25, 2nd AG John Studebaker: 21:58 Mike Ahearn: 29:58
Sept. 18, Keller, TX Run in the dark 5K
Craig Minyard: 17:33, 1st AG Jake McConnell: 18:15, 2nd AG Jay Jones: 20:41, 1st AG, PR Michelle Blackard: 2:53, 2nd AG, PR Dale Mauger: 24:33, 1st AG Kelly Newell: 26:04, PR Dennis Novak: 28:23 Evelyn Luccioni: 29:27 Joe Luccioni: 38:09, 1st AG
tours des Fleurs luke’s Challenge 10K Masters Race Laura Nelson: 40:16, OFW
tour des Fleurs 10K
Robert Fowler: 41:42, 2nd AG Stephanie Lindgren: 47:11, 1st AG Tracy Joseph: 52:51, 3rd AG Priscilla Reese: 53:42, 3rd AG Tammy Shadden: 57:08 Kim Danahy: 1:03:15 Carol Wise: 1:16:14
tour des Fleurs 20K
Thomas Okazaki: 1:29:47, 2nd AG, PR Leana Sloan: 1:31:28, FMW Ros Dalrymple: 1:38:50, 1st AG Kristine Hinojos: 1:41:32 Dan Banse: 1:43:23 Robin Pearson: 1:45:12 Spareribs LaMothe: 1:48:54, 3rd AG Matt Riley: 1:57:21 Veda Miner: 1:58:09 Melissa McKibben: 1:58:22 Kathy Calkins: 2:03:59 Randa Foster: 2:10:39 Cyndi Amador: 2:12:52 Melissa Schlenker: 2:15:25 Mitch Kent: 2:18:47 Al Angell: 2:48:41
Tammy Shadden: 1:58:49 Pat Noell: 4:17:09
(1.2 mile swim/56 mile bike/200 meter run) Lee Rebodos: 3:28:44
Sept. 26, Arlington, TX Arlington two-Fifths Marathon
Sept. 12, Bridgeport, TX Wise tri olympic dist. triathlon
Sept. 26, Carrollton, TX Carrollton Runners Club 5K
Sept. 19, Branson, MO ironman 70.3 Branson
Carrollton Runners Club one Miler
Sept. 25, Oklahoma City, OK Redman half iron distance triathlon
(10.486 miles) Mark Miller: 1:05:45, 1st AG Blade Norman: 1:16:46, MSrW Elizabeth Rudy: 1:22:30, FMW Kim Danahy: 1:47:12, 2nd AG
Laura Nelson: 20:32, OFW Dennis Maietta: 21:24, 1st AG Julie Burns: 22:31, 1st AG Laura Nelson: 5:42, OFW Julie Burns: 7:01, 1st AG
(1500 meter swim/24.8 mile bike/10K run) Matt McCullough: 2:37:28, 1st AG, 3rd Overall Josh Foreman: 2:51:59, 2nd AG
(1.2 mile swim/56 mile bike/13.1 mile run) Janet Dixon: 6:59:07
Sept. 26, Las Colinas, TX heels & hills & him half Marathon
(1.2 mile swim/56 mile bike/13.1 mile run) Sonia Soprenuk: 5:45:46, 3rd AG Marybeth Crane: 7:05:58
Redman Full iron distance Aquabike
heels & hills & him 10K Liz Tinch: 1:12:30
(2.4 mile swim/112 mile bike) Lee Rebodos: 7:11:02
Jon Korte: 3:52:37
duathlons & triathlons
Sept. 26, McKinney, TX Playtri stonebridge Ranch sprint triathlon
Sept. 25, Ft. Worth, TX Candlelighters night Run 5K
July 31, Benton Harbor, MI Whirlpool ironman 70.3 steelhead
Sept. 19, Maui, HI 40th Annual Maui Marathon
Kim Danahy: 28:57
Sept. 25, Plano, TX Plano Pacers 5 Mile Fling Al Angell: 52:15, 1st AG
Sept. 25, Ft, Worth, TX Rahr and sons octoberfest 5K Troy Pruett: 18:20, MMW Laura Nelson: 19:44, OFW Doug Keeffe: 22:09, 1st AG Kelly Richards: 22:15, 2nd AG Michelle Blackard: 22:40, 2nd AG, PR Brad Liles: 23:29 Mary Keeffe: 24:53, 2nd AG Marty Metzger: 25:03 Michelle Liles: 25:20, 3rd AG Christine Bassano: 26:16, 2nd AG Mike Evans: 26:28 Dennis Novak: 27:53 Suzi Cope: 33:30, 1st AG John Ruiz: 37:14 Mike Cope: 40:37
Sept. 18, Kemah, TX toughest 10K
Sept. 18, Dallas, TX tours des Fleurs luke’s Challenge 10K
Sept. 25, Lantana, TX Run lantana 5K
Open Race Colleen Casey: 40:49, 1st AG
Sept. 12, Grand Prairie, TX PrairieMan half iron-Aquabike
Kristine Hinojos: 1:46:36, 1st AG Charlyn Maloy: 2:17:04 Carol Wise: 2:41:13
Sept. 25, Mineral Wells, TX Remembering Vietnam 8-hour Run from the ducks ultra-marathon
Kelly Richards: 46:15, 1st AG
Sept. 25, Nashville, TX Women’s Running Magazine Women’s half Marathon
Thomas Okazaki: 6:17:51, 30.744 miles
David Schuster: 19:22, 1st AG Doug Shanahan: 20:01, MMW
18 FOOTPRINT | November - December 2010
(1.2 mile swim/56 mile bike/13.1 mile run) Matt McCullough: 4:57:10, PR
Aug. 8, Boulder, CO ironman 70.3 Boulder
(1.2 mile swim/56 mile bike/13.1 mile run) Jim Lukanich: 4:42:03, 2nd AG Tom Ruyle: 5:40:52 Laurie Lukanich: 5:51:59
Aug. 15, Grand Prairie, TX Prairie trail off Road triathlon (400 meter swim/20km mtb/5km trail run) Karen Robertson: 1:29:41, OFW Bart Bybee: 1:43:00, 2nd AG Roy Robertson: 1:53:38
Aug. 29, Chicago, il Chicago triathlon
(1.5 km swim/40km bike/10km run) Jim Lukanich: 2:14:12, 1st AG Laurie Lukanich: 2:51:06, 3rd AG
Aug. 29, Minneapolis, MN Minneapolis duathlon
(5K run/18 mile bike/5K run) Kelly Richards: 1:47:52, 1st DU
Sept. 5, Denton, TX old College sprint triathlon (300 meter swim/16 mile bike/3.1 mile run) Leslie Horwitz: 1:29:20
(750 meter swim/12 mile bike/5K run) Brad Pearson: 1:11:28, 2nd
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.
legend 1st du-1st Duathlon 1st hM-1st Half Marathon 1st M-1st Marathon 1st tri-1st Triathlon 1st ultra-1st Ultramarathon Ag-Age Group BQ-Boston Qualified FgMW- Female Grand Masters Winner FMW-Female Masters Winner FsrW-Female Senior Winner PR-Personal Record oW-Overall Winner oFW-Overall Female Winner oMW-Overall Male Winner MgMW- Male Grand Masters Winner MMW-Male Masters Winner MsrW- Male Senior Winner
LAKE GRAPEVINE RUNNERS & WALKERS CLUB
MeMBeRshiP APPliCAtion New Membership
Male Female DOB___/___/___
Renewal
Name ________________________________________________ Address ______________________________________________ City _________________________________________________
Can we publish this information in the club directory? Yes No Participating Family Members Name ___________________ M F DOB___/___/___
State ____________ Zip Code ____________________________
Name ___________________ M F DOB___/___/___
Home Phone ( ) ________________________________________
Name ___________________ M F DOB___/___/___
E-Mail Address ________________________________________
Name ___________________ M F DOB___/___/___
I know that participating and volunteering to work in club events can be potentially hazardous. I assume all risks associated with running, walking and volunteering to work in club events. Having read this waiver and knowing these facts and in consideration of your acceptance of my application for membership, I, for myself and anyone entitled to act on my behalf, waive and release the Lake Grapevine Runners and Walkers, Inc., Road Runners Club of America and all sponsors, their representatives and successors from all claims of liabilities of any kind arising out of my participation in club activities. I grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other records for any legitimate purpose.
Membership dues $20 Single $30 Family
Do you need 2 membership cards? Yes No
Signature _________________________________ Date___/___/___ Mail completed application and payment to lgRAW, P.o. Box 2982, grapevine, tX 76099 or drop in the mailbox at the LGRAW Clubhouse.
Keep your membership current
RAW now offers online renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038 You can still renew at the clubhouse or through the mail. Simply fill out the membership application and drop it off or send it in.
Lake Grapevine Runners & Walkers
MeMBeRsHIP
UPDATe
New Members Ginny Alexander Christopher Barnwell Loreliss Bonilla Tiffany Brown Jim Buchanan Lori Burgess Michelle Capello James Cardarette Maxine Chappell Tony Coke Mike Costello Jane Cronin Jesse Dax
Taleen Derovakimian David Flores Sheila Gardner Deanna M Hays Jimmy Hill Jon Horne Diane Hummel Jay Langley Brenda Lawson Julie Lecocq Melissa Little Trey Lowack Tracy Malafarina
Rheta Mankin Pamela Massey Rebecca Myers Dianey Nava Juan J Nevarez Kelly Newell Alison Nixon Shelby Nixon Shawna Ogletree Beth Page Cynthia Peebles Paul Pineider Michelle Platt
Lauren Pool Suvi Raisanen David Rankin Thom Riegling Karen Robertson Larry Rodman Eric Ruse Marian Severn Mai Sharaf Thomas Alan Shetina Travis Smith Ted and Sonia Soprenuk Marcia Stevens
Jesse Sweeney Michele Thomas Matt Trostel Shelly Valforte Tabetha Wade Ray Watson John Webb Jason Wible Nicole Wren Brenda Zylla
Membership Renewals Michael and Christine Bassano Randy Bobe Karen Bosworth Lori Cerami David Chase Peggy and Tom Chesnutt Jennifer and Kevin Cooper Ros Dalrymple Ross Darrow
Jeff Garber Dawnelle Gioacchini Kathryn and Bruce Gleghorn Ken Hall and Family Claudia Halman Jessica and Rick Hanson Doug and Mary Keeffe Kyle Keifer Kirsten Keats Kuehler
Gregory and Louise LaMothe Mark and Teresa Lehrmann Ken Macinnes Terry Marcott Matt McCollough Marty and Tia Metzger David Moyer Laura Nelson and Dennis Maietta Michelle Newton
Edward Nonnemacher Dennis Novak Lee Rebodos Julie Sampson Daniel Satsky Stacie Sauber Melissa Schlenker Dave Stropes Karen Wales
November - December 2010 |
FOOTPRINT 19
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.
lake grapevine Runners & Walkers
Bold in the Cold 5K & 15K Saturday, January 8 For more information or to register, log on to runnersandwalkers.com/bitc2011.html
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.�
Lake Grapevine Runners & Walkers | www.runnersandwalkers.com