FOOTPRINT Lake Grapevine Runners & Walkers
November - December 2011
www.runnersandwalkers.com
Double the Fun at Double Trouble 2011 By Danyah Arafat-Johnson
T
he 12th annual Double Trouble was held on October 22nd. These are RAW’s signature 5K and 10K races held each fall and this
Jay Jones wins the Double Trouble 5K Male Grandmaster Title.
year the club hosted the RRCA Texas State 10K Championship during the event.
Over 325 runners converged onto Oak Grove Park and took advantage of the beautiful weather and rolling course. With the sound of the starter pistol, the 5K participants took off. In the time it took to set up for the next race, the first runner crossed the finish line, Chris Anderson of Wichita Falls, Texas, with a time of 17:47. Jenny Pamer of Bellville, Ohio, was not far behind, taking the title of 5K Overall Female with her time of 19:59.
of the Weight Watchers® Walk-!t Challenge 5K this past May. After each race, participants took advantage of the vendor booths, including
Thirty-five minutes later, the gun went off for the 10K race. Kenny Stice of Plano, Texas, won the RRCA 10K State Championship in a time of 36:12, while RAW’s own Laura Nelson of Grapevine, Texas, defended her 2010 10K State Championship title with a time of 40:49, fourteen seconds faster than last year.
Laura Nelson successfully defended her RRCA 10K State Championship title.
The unique feature of the Double Trouble is that runners can participate in one or both races. Many took advantage of this opportunity. We had more walkers participate in the event, due in part to the success
Double Trouble 2011 5K Results
OF: Jenny Pamer, 19:59, Bellville, OH OFM: Fiona Green, 21:19, Keller, TX OFGM: Therese Adame, 26:17, Keller, TX OFSGM: Sherry Robinson 31:45 Fort Worth, TX OM: Chris Anderson, 17:47, Wichita Falls, TX OMM: Brad Pearson, 20:21, Grapevine, TX OMGM: Jay Jones, 20:23, Euless, TX OMSGM: James Thomas, 24:50 Grapevine, TX
Special Thanks to our Sponsors and Contributors
Gatorade® Sports Authority® Saltgrass® Steak House Rainforest Café® Taqueria Burritos Locos Athlete’s HoneyMilk™ Breadhaus™ Luke’s Locker Colleyville SONIC® of Grapevine Costco® of Southlake
free massages, food and drink, chiropractic services, and RAWear. The green technical shirt was a hit with everyone, so much so that some late registrants offered to buy shirts and forego the run. The race was a success because of the selfless contributions of the volunteers. Many showed up weeks in advance, on weekends, and early on race day to ensure that the Double Trouble was a wonderful experience for the participants.
Double Trouble 2011 RRCA Texas State 10K Championship
OF: Laura Nelson, 40:49, Grapevine, TX OM: Debbie Simon, 48:31, Grapevine, TX OFGM: Janet Rosenhauer, 57:49, St. Louis. MO OM: Kenny Stice, 36:12, Plano, TX OMM: Jeff Pickering, 40:42, Grapevine, TX OMGM: Mark Kercho, 44:46, Arlington, TX OMSGM: James Thomas, 52:28, Grapevine, TX
Foot and Ankle Associates of North Texas
Staci “Tini” Rivero, Volunteer Coordinator, encouraged members to come together for this special day. Jeff “Barney” Barnhart gave invaluable advice. Kelly “K2” Richards, RRCA Member-atLarge, RAW President Kathryn Gleghorn, and the RAW Board of Directors gave unflinching support to the race. With the close of this year’s event, plans are already underway for next year, in the hopes that Double Trouble 2012 will be bigger and better than ever.
P.O. Box 2982 Grapevine, TX 76099 RAW Board and Committees
President | Kathryn Gleghorn KathrynG@RunnersAndWalkers.com Vice President | Tony Flesch TonyF@RunnersAndWalkers.com Secretary | Janet Dixon JanetD@RunnersAndWalkers.com Treasurer | Emily Johnston EmilyJ@RunnersAndWalkers.com Asstant Treasurer | Jeff Garber JeffG@RunnersAndWalkers.com Directors Danyah Arafat-Johnson DanyahA@RunnersAndWalkers.com Kyle Keifer KyleK@RunnersAndWalkers.com Elizabeth Lawrence ElizabethL@RunnersAndWalkers.com Chris Morris ChrisM@RunnersAndWalkers.com Staci Rivero StaciR@RunnersAndWalkers.com Melissa Schlenker MelissaS@RunnersAndWalkers.com Laura Swenson LauraS@RunnersAndWalkers.com
Footprint Editor-in-chief | Kevin Wessels editorial Coordinator Elizabeth Lawrence associate editors Kathryn Gleghorn Staci Rivero 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: ElizabethL@RunnersAndWalkers.com
F o o t n o t e s • F OOTNOTES • F o o t n o t e s • F o o t n o t e s
Lake Grapevine Runners & Walkers Club
2 FOOTPRINT | November - December 2011
Congr atulations • To all the RAW members that participated in summer events. We had many new PR times and distances. Check the Forum for the “Weekly RAW Zone Race Results” further details. Condolences • To David Moyer and family for the loss of David’s father. speedy recovery • To Mike “Jersey” Bassano, Rick Sanford and Leana Sloan. Thank you • To all the Double Trouble 2011 volunteers for making this year’s race a success. • 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 announcements RAW Volunteer shirts are here. These shirts are to wear at events to signify you are a RAW volunteer. Pick up your shirt at the clubhouse if you have volunteered for Double Trouble 2011, Bold in the Cold 2011, Walk-It Day, Keep Grapevine Beautiful, Baylor Health Fair or water duty. Want a shirt? There will be additional opportunities to get one of these awesome shirts if you volunteer for White Rock Marathon aid station, Bold in the Cold 2012, water duty or other upcoming events. Customize your running gear with the RAW Logo! Have your favorite “tech wear” printed with a heat transfer RAW Logo at Digital Creations (330 W. Northwest Hwy.) in Grapevine. The RAW logo can be added to your favorite tech shirt/shorts or other items. Prices vary by size of logo. Embroidered logos are available at The Embroidery Shop (422 S. Barton St.) in Grapevine. The RAW logos can be put on t-shirts, shorts, sweatshirts, jackets, blankets, towels, etc. Price varies by the size of the logo and the turnaround time is usually one week or less. FOOTPRINT Deadline Deadline for the next FOOTPRINT is December 1st. Send your articles to: lgrawfootprint @verizon.net. Send your Footnotes to: ElizabethL@RunnersAndWalkers.com
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RAW Around Town
Newcomer Program
Social Calendar & Events
Newbies Mentoring Program 1st Sunday of every month • 8 a.m. at the clubhouse
Check the RAWforum for information on all club events: www.runnersandwalkers.com
Contact KathrynG@runnersandwalkers.com for more information.
Airrosti Foam Roller Class RAW Walk/Runs Walk/Run every Saturday & Sunday 7 a.m. (daylight savings time) 8 a.m. (standard time) N ew S ta rt Ti m e
Effective November 12, the official start time for weekend runs is 8 a.m.
Trail Runs Wednesday & Friday mornings 6 and 7 a.m. (year round) at the clubhouse
Track Workouts Trackies meet every Tuesday 5 p.m.
Hill Workouts Hillbillies meet Thursday nights Thursdays 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park
Board Meetings
Airrosti Foam Roller Class Thursday, November 10th • 7:30 p.m at the clubhouse Contact LauraS@runnersandwalkers.com for more information.
Anti Turkey Trot Anti Turkey Trot Thanksgiving Day, Thursday November 24th 7 a.m. at Rockledge Park. Contact MelissaS@RunnersAndWalkers.com for more information.
Grapevine Santa Cops Toy Drive Grapevine Santa Cops Toy Drive Collection begins with the Anti-Turkey Trot and continues at the clubhouse through December 10.
WRM Aid Station Volunteers White Rock Marathon Aid Station Volunteers Sunday, December 4 at/near Mile 10 of the White Rock Marathon. Contact Bridget Smith at bs0634@att.com to sign up.
2nd Monday of every month, 7 p.m. at the clubhouse, unless otherwise posted or changed. All members are welcome to attend. Nov 14 Dec 12 Jan 9
RAW Holiday Party RAW’S Holiday Party Saturday, December 10 at the Home of Bruce and Kathryn Gleghorn.
Check the Forum for potential changes.
Resolution Fun/Run & Breakfast
SNL Dinners
Resolution Fun/Run & Breakfast New Year’s Day, Sunday, January 1 • 8 a.m.
Saturday Night Live Dinners 1st Saturday of every month • 5 p.m.
Contact LauraS@RunnersAndWalkers.com or MelissaS@RunnersAndWalkers.com for more information.
November 5 - Café Italia (BYOB) 2647 Ira E Woods. Grapevine December 3 - Amore’s (BYOB) 1605 W Northwest Hwy, Grapevine
Bold in the Cold RAW’S Bold in the Cold 5K, 15K & Half Saturday, January 7, 2012 • 8 a.m. See back page for more information.
check us out at
runnersandwalkers.com or like us at
lgraw runners and walkers
November - December 2011 |
FOOTPRINT 3
President’s Message
Giving Back to the Sport
A perspective to the members from RAW President Kathryn Gleghorn “I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner.” – Bart Yasso
W
hile it may seem that several club members achieved personal longdistance running goals over the summer and fall by competing in multi-day trail races, crazy hot, midnight runs, marathons and ultra races, that doesn’t mean YOU have to be a hardcore runner to fit in with RAW. You just need to be runner / walker or a family member of a runner / walker to be a RAW member. Heck, you can even be a “wannabe” runner / walker and if you joined RAW looking for motivation to begin or stick with a training program. RAW is the place for you. We are a club of runners and walkers. We are a group of people from all “walks” of life who have come together to share in the camaraderie of our sport. It doesn’t matter if you are a 7 minute per mile runner, a 12 minute per mile runner or an 18 minute per mile walker, RAW wants you to be a part of our group. There is so much knowledge to be gained by talking to our seasoned runners and walkers. They have logged many, many miles, run so many races and have tried assorted training plans that it would be a shame for any newbie to miss out on tapping this wealth of knowledge just because they felt intimidated by the “serious” runners of RAW. Did you know that many RAW members have not run a marathon nor do they even aspire to run one? A revelation, right? A few years ago, my brother-in-law was in town and I took him out to RAW to run the eight-mile west course. On the drive home he commented about how he was suddenly jazzed and practically ready to sign up for a marathon after running with some of the RAW folks and hearing them discuss their summer training for their fall marathons (for which they hoped to qualify for Boston). If you spend enough time at RAW, it’s rather easy to catch the marathon/racing bug when you see people training for their goals with long-distance training runs, tempo runs, speed / hill workouts, etc.
Here’s a popular quote by John “The Penguin” Bingham, “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.” Listen to “The Penguin.” All it takes is the simple of act of running to be a runner. You don’t have to be speedy and you don’t have to run far. You don’t have to run for a year or more before you can say you are a runner. If you run, you are a runner. There isn’t any “Running Judge” who declares you worthy of wearing a shirt that says, “I’m a runner.” If you run, you are a runner, a “real runner.” Don’t get caught up in what everyone else is training for. Don’t get caught up in hill training or speed work just because you think you need to do that to be a “real runner.” Run because you enjoy it! Do speed work and hill workouts because you want to improve your running or you want a more challenging workout. If trail running interests you, by all means come check out RAW’s weekday trail runs, but don’t feel pressured to run trails just because so many other club members are. If you are reading this and haven’t been out to RAW for our weekend runs, please consider joining us. We are all “real runners” and we are here to support and encourage each other and enjoy the camaraderie of our sport. And if you are a pretty consistent RAW Weekend Warrior, remember we all have personal goals for our training. Some of us aspire to new time and distance PRs (Personal Records), but many of us are just out there trying to stay reasonably fit without any time or distance goals; not everyone is always “training” for an upcoming event. Me? I like to say, I’m training to not be fat. That’s my goal and I’m a REAL RUNNER! See you on the roads and trails!
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This summer saw the return of the RAW 5K Summer Series. Once again, Jack Hase assumed the role as race director and Steve Rush took care of chip timing. Jack had the great of idea of recycling used medals from past races, calling it The Medal of Summer Race Series. The races were free to RAW members and five dollars for non-members. The first race was held June 25th and had 102 finishers. The second race, held August 20th, had 80 finishers. One visiting participant had this to say: Just wanted to compliment you on a fun race Saturday. My first time to Grapevine and your course. Loved the trail, the nice people, the simplicity of the format, the chipped timing and super pleased at the $5 price. I knew I was going to be in the Metroplex that Saturday so I looked for a race and found yours listed. I like races where I feel there will be around 75 or so runners and seeing the results from the run earlier in the summer I guessed this would be similar. Ask the Chamber of Commerce for a donation because your club is a nice beacon for the community. I will say good things about Grapevine, Texas, whenever its name comes up. Jeff Wyatt-Abilene, Texas Thank you Jack Hase and Steve “Dog Dude” Rush for Giving Back to the Sport. Additional thanks to Chris Barnwell, Anne Woods, Stacy “Cherry” Marchiori, Dennis Novak and Chris Morris for volunteering your time and making the Medal of Summer Series a success!
Kathryn Send your GBTS nomination to ElizabethL@RunnersAndWalkers.com
2013 Qualifying Times (effective September 24, 2011)
In a Flash!
So, you want to run Boston? By Tony “Flash” Flesch Registration is now closed for the 116th Boston Marathon in April 2012. RAW will again have a good presence at the event on Patriot’s Day. Many others will be running winter and spring marathons with hopes of qualifying. If you want to run Boston, here are some things you should know. The Boston Athletic Association, or B.A.A., has instituted three significant changes to the qualification and registration process. These changes affect anyone attempting to Boston Qualify (BQ) after September 24, 2011. 1. A rolling registration gives preference to runners who beat their qualifying time by 20, 10, and 5 minutes. evised Qualifying Times essentially lowers times by five 2. R minutes for each age group. 3. Elimination of the 59-second grace period make qualifying times more strict. Rolling Registration Process Implementing a two-week registration period, runners who meet the standard by more than 20 minutes can register the first two days. Runners with a qualifying time 10 minutes or faster than their BQ time can register on the third and fourth day. The fifth and sixth day is for those who met the qualifying time by five minutes or more. Registration will reopen the second week, IF spots remain, for all who met their respective age and gender standard. The second week, runners five or fewer minutes faster than their BQ standard can register. This last group of runners won’t know whether they’re selected until after the registration is over with spots going to the fastest runners. Entry is not first-come, first-served. Accepted entrants will be informed at the conclusion of the period. With the new process, only the fastest among the pool of applicants in their age and gender will be accepted. 2013 Boston Marathon Qualifying Standards For the 2013 Boston Marathon, qualifying times are more stringent, and must be run on or after September 24, 2011. Like the 2012 registration process, the acceptance of official race entrants will be based on qualifying times, with the fastest qualifiers (in relation to the qualifying time for their age and gender) being accepted first until the race is full. All qualifying times are subject to review and verification. Mark your calendars. Registration for the 2013 Boston Marathon will begin on Monday, September 10, 2012.
Age Group Men 18 - 34 3 hours05 minutes 35 - 39 3 hours 10 minutes 40 - 44 3 hours 15 minutes 45 - 49 3 hours 25 minutes 50 - 54 3 hours 30 minutes 55 - 59 3 hours 40 minutes 60 - 64 3 hours 55 minutes 65 - 69 4 hours 10 minutes 70 - 74 4 hours 25 minutes 75 - 79 4 hours 40 minutes 80 and over 4 hours 55 minutes
Women 3 hours 35 minutes 3 hours 40 minutes 3 hours 45 minutes 3 hours 55 minutes 4 hours 00 minutes 4 hours 10 minutes 4 hours 25 minutes 4 hours 40 minutes 4 hours 55 minutes 5 hours 10 minutes 5 hours 25 minutes
These new standards will be in effect for anyone running this year’s White Rock Marathon or any other marathon after September 24th. Qualifying performances achieved on or after Saturday, September 24th, will be valid for 2013 Boston Marathon registration. The 117th Boston Marathon will be held on Monday, April 15, 2013. Elimination of the 59-second grace period In past years, a 59-second grace period was allowed. For example, if your qualifying time was 3 hours 40 minutes, you could qualify with a 3 hour 40 minute 59 second marathon. However, this grace period has been eliminated and, in the example above, 3 hours and 40 minutes would be the maximum time you could run. Even one second over would not be an eligible BQ time. Some statistics from this year’s registration Based on this year’s registration process, just running your qualifying time might not be good enough to get accepted. Outline of performances accepted into the 2012 race: •2 3,521 applications were received during the two weeks of registration. 0,081 applicants have been accepted or are in the process of •2 being accepted, pending verification of qualifying performance (14,780 from Week One; 5,301 from Week Two). •3 ,228 applicants were unable to be accepted due to the large number of eligible qualifiers who submitted an application for entry combined with field size limitations. n additional 277 qualifiers who had run 10 or more consecutive •A Boston Marathons were also accepted. Those who had a verified qualifying performance of one minute and fourteen seconds or faster than the eligible standard for their age group were accepted into the race. “We are humbled by the desire of so many dedicated athletes to run here in Boston,” said Tom Grik, B.A.A. Executive Director. “We will do all we can to be worthy of their interest and make every effort to make running here an experience that runners will continue to enjoy and value.” As part of a personalized email from the B.A.A. to all of those who were unable to be accepted, it stated: “We appreciate your commitment to your own running, and we encourage you to continue your pursuit of running in a future Boston Marathon.” For all those running Boston in April, good luck, have fun, and enjoy the experience. Your RAW buds will be following you on race day. For all those attempting to qualify, you have an awesome support group at RAW to help you get to the starting line.
Tony is a RRCA Road Runners Club of America Certified Running Coach, and writes a running column for www.CoppellToday.com, and running blog for the Dallas Morning News http://runningblog.dallasnews.com/
November - December 2011 |
FOOTPRINT 5
RAW Shooting Stars Suzi Cope
By Kelly “K2” Richards Editor’s note: We chose the term “shooting star” for a special reason. Many times, it’s not the star that first catches your eye, but the fire trail it leaves behind. Some of our RAW members have had a profound impact on U.S. running, but we don’t fully appreciate it until we see the blazing success they left behind. To celebrate RAW’s 15th Anniversary in 2012, we wanted to recount some of our shooting stars’ brightest moments. We are proud to present our our first Shooting Star, Suzi Cope.
F
or some at RAW, Suzi Cope is the former What are your personal records (PR), wins and other special moments? Grasslands Race Director. To many she is just the blonde lady seen occasionally on My finish at the Barkley was a real kudos. Horseshoe Trails with her poodle JIB in the Another was an outright win in a 100lead and her husband Michael tagging along mile trail race in the Arizona desert near behind. A few know she is RAW’s original Phoenix called Bloody Basin. I won the ultra woman and a pioneer in the sport of race and set my own 100-mile PR in 23:28. ultra-long distance running. Some, sadly, Probably my best effort was completing have never even heard of her. the 1990 Wasatch Front 100 in under 30 hours. Or, maybe it was completing From 1984 to 2002 she ran 113 ultraHardrock 100 on my fifth try. distance races. By 1990, she had run thirteen
Tell us one of your favorite stories about a famous runner that you knew or ran with. The mini tale is of David Horton, who has pretended for many years to be a tough guy, but actually champions women’s running.
During my first and only successful completion of Barkley in 1991, David, who had won the race in 1990, bet against any woman finishing the Barkley. The course included three loops, and after finishing 100-mile races – two more than any other two in a good time, David quit and Why did you decide to retire from ultras? woman in the world. actually crashed in my motel room. Word The move to Texas has included sailing in got to David that “the women,” meaning Caribbean waters for much of the year. What follows are just a few of her many Nancy Hamilton and I, had started a third Not a bad trade-off, but also not conducive stories told in her own words. My hope loop. Blasphemy! David got back on the to ultra distance trail running. I ran is you will realize that Suzi is a fellow trail and caught us a couple hours into my last 100 in 2002 at the Massanutten RAW member with an incredible history, the final section. Nancy and I saw him Mountain Trail 100 in Virginia. endless stories that will amaze, educate coming and called out to him. He would and entertain, and has a wealth of running not answer us and actually passed us Suzi’s retirement from running ultras was knowledge, which she is happy to share. without a word! Several yards up the trail so significant that her race report simply he stopped, got down on his knees and named “The Last 100” was published in the In 1989 you were the first woman proceeded to bow with great reverence. I book Running Through the Wall: Personal to complete the Grand Slam of suggested he could “kiss our shoelaces,” Encounters with the Ultramarathon by Ultrarunning. The completion of four and he did, before running on to finish the Neal Jamison. of the oldest 100-mile trail runs in the event hours ahead of the women. U.S., Western States 100, Vermont 100, You’ve been published in another book, the Leadville Trail 100, and the Wasatch Suzi could have easily shared stories Fixing Your Feet, by John Vonhof, which Front 100, all in the same year. about Marshal Ulrich, Helen Klein, Peter included your legendary foot-taping 1989 was a boom year for the Grand Slam. technique. Snell, or many others. These runners are There were eleven finishers, including household names and on occasion guests in The challenges of ultra distance running four women. I was the first of the women the Cope home. are numerous of course, but I believe to finish. Three of us went on to run the attention to detail is powerful. I tried You gave back to the sport by creating the Angeles Crest 100 weeks later making it to solve small problems that can lead to Grasslands Trail Run, a race where many five trail 100s in 16 weeks. bigger disappointment. Preventing blisters in the Metroplex run their first trail race is easier than running on them. The Barkley Marathons is considered and / or their first ultra, and directed it to be the toughest trail race in the U.S., for ten years. In 2006, you met your son Tom, whom you if not the world, and certainly is the As an ultra runner I was used to the small had given up for adoption 40-plus years most eccentric. number of entrants and low interest levels, earlier and discovered he is a runner too. My claim to fame was participation in compared to work and cost of such an Tom and I have reconnected on so many 1991 when the race had racked up six event, but I knew North Texas needed this levels that it is impossible to dismiss finishers to date and a nasty reputation race and the potential for it to be huge was the power to us both being runners and that was irresistible. No woman had there. It was a labor of love. understanding each other in that regard. finished. The route was done in large, The idea that (road) runners could try the varying loops taking on the order of 12 “The Longing” is an article about the long trails, meant many learned the magic that hours each in the wilds. Route finding was road to Suzi and Tom’s reconciliation is part of the endurance adventure. It is a complicated further during the night. My featured in the July 2009 issue of Runner’s thrill to me when the challenge is accepted successful finish took over 34 hours and World magazine. and treasured. we can only guess at the mileage.
6 FOOTPRINT | November - December 2011
On Your Mark! Eating the Bird
By Mark Miller, 2010 RRCA Club Writer of the Year There is an old story, a favorite of Baptist preachers, of a man who wanted to give his mother a special birthday present. He read of a bird that had a vocabulary of 4,000 words, could speak in multiple languages and sing 3 complete operas. Without hesitation, he bought the bird for $50,000 and had it delivered to his mother. The next day he called her and asked, “What did you think of the bird?” She replied, “It was delicious.” Oops. It seems that the mother in the story unknowingly missed a rare opportunity. With the fall racing season upon us and winter marathons around the corner, the RAW clubhouse is becoming crowded as runners put in long runs in pursuit of their various racing goals. We’re approaching a busy time of year and if we’re not prepared, we can miss the best of these opportunities presented to us.
RAW’s Shooting Star, Susie Cope with her racing partner, JIB.
Michael wasn’t just the race financer, he was also an 11-time finisher of the Half Marathon and volunteer who worked tirelessly before and after racing. You’ve gone from the mountain tops to the ocean but you’re still living on high. I really miss being out in the woods with friends for hours and days. It is so important to feel the world around us, not just to know it is there. Now I am spending more time on and in the ocean learning to move at a different pace in another medium with the same keen interest and goals. Contact Suzi at 4suzi@ix.netcom.com. Don’t miss getting to know the next RAW Shooting Star in the Jan/Feb FOOTPRINT.
Have you ever shown up on race day unprepared? You had good intentions. Months earlier, you promised yourself that you’d train with precision, meticulously prepare, execute the plan, and deliver a masterpiece performance on race day. Then, as race day approached, the reality of life interfered and you stepped on the line knowing you weren’t as ready as you’d hoped to be. Lack of planning wasn’t the problem – the training plan looked great on paper. The trouble came in carrying it out and an opportunity was lost. As Mark Twain wrote in his autobiography, “I seldom saw an opportunity until it had ceased to be one.” I have found three common pitfalls that have kept me from maximizing my running opportunities. 1. Distractions. Simple, everyday distractions have a way of taking our eyes off our goal. Coach Tom Derderian of the Greater Boston Track Club is fond of saying, “The world is a conspiracy to keep you from training.” Our world is full of distractions. Learning to minimize their impact is the key to staying on track. 2. Old habits. When you’re tired from a week of work and running, it is easy to let an old habit trip you up. Stay vigilant or you may find yourself falling back into old routines you thought you had left behind. 3. Mental limitations. “I’ll never beat him in a race.” “I’ll never break 3 hours.” “I’ll never lose ten pounds.” Sound familiar? Self defeating thoughts can cost you the game before it even begins. In his book Running with the Legends, author Michael Sandrock relays a story from 1972 Olympic marathon champion Frank Shorter. At the end of his junior year at Yale, Shorter asked his coach Bob Giegengack how good he thought he could be. Giegengack thought to himself, “Good enough to win the Olympic marathon.” He didn’t tell Shorter that, though. Instead, he told him, “Go home, get your mileage up, and I’ll see you in the fall.” Shorter decided to experiment to see just how good he could be. Turns out, Giegengack’s intuition was correct. Shorter went on to win the NCAA title at six miles his senior season, and three years later, he was an Olympic champion. Shorter’s story is one of being undeterred and not letting previous limitations hold him back. Few of us possess the physical ability to reach those same heights, but each of us can reach beyond our previous limits and reach new goals. It all starts with not eating the birds of opportunity given to us.
November - December 2011 |
FOOTPRINT 7
RRCA Runnings Road Runners Club of America By Kelly “K2” Richards, RRCA Director-At-Large
The Road Runners Club of America is the oldest and largest national association of running clubs. The 53-year old organization is staying current with new programs and services, expanding successful programs and ensuring the mission reflects the current state of the organization. In September, the RRCA Board moved unanimously to revise the mission statement of the RRCA to state the following: The Road Runners Club of America is the oldest and largest national association of running clubs, running events, and runners dedicated to promoting running as a competitive sport and as healthy exercise. The mission of the RRCA is to promote the sport of running through the development and growth of running clubs and running events throughout the country. The RRCA supports the common interests of runners of all abilities during all stages of life by providing education and leadership opportunities along with programs and services that benefit all runners. The RRCA Runner Friendly Community is one of the newest programs. In August, ten new cities were selected as Runner Friendly Communities. Among the
The Next RAW Shooting Star Get to know me in the next issue... I’m a former Guinness Book of World Record Holder. I have represented the USA multiple times at the Worlds 24-Hour Ultrarunning Championships. Scott Jurek once asked if he could act as a pacer for me while I was running a 100-mile race.
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cities chosen was The Woodlands, the third Texas city selected to date. Information on each of the newly designated communities can be found at http://www.rrca.org/services/news-entry/secondround-runner-friendly-community-designation/. The sixth annual RUN@WORK Day was held on September 16th. Runs across the nation included a Flash Mob run in Oklahoma City, a Wicked run in Salem, Massachusetts, and an RRCA Board Run in Washington, DC. In North Texas, Burlington Northern Santa Fe and RunOn! ™ were among businesses that hosted RUN@WORK Day events. Membership dues only cover a portion of the RRCA’s annual operating expenses. Annual contributions to the RRCA help fund the “Kids Run the Nation” program materials, the Runner Friendly Community program, RUN@WORK Day promotional efforts, the RRCA National Running Awards Ceremony, RRCA Championship events, the 2000 Hour Volunteer Recognition program, “Join a Club” marketing efforts, and much more. Lake Grapevine Runners and Walkers have hosted numerous State Championship races, received a number of National Running Awards, and is the featured club in the “Join a Club” marketing materials. Individual club members have been recognized for their 2000 volunteer hours. In other words, RAW and its members have benefited directly from the numerous RRCA programs. Consider supporting the RRCA and ultimately RAW through an annual contribution to the Program Fund. Mail a contribution to RRCA 1501 Lee Highway, Suite 140, Arlington, VA 22209 or go to http://www.rrca.org/about/support/.
Lean Horse: The Ups & Downs of My 1st 50-Miler By Michelle “Drum” Blackard
T
he Mickelson Trail in South Dakota is a rails-to-trails, pebbly, gradual running surface at an altitude of 4,200 to 5,500 feet. It’s very wide open with little shade and very long. The 50-mile course took us 20 miles on it before turning around for 13 miles. From there we turned off onto “The Road from Hell,” Argyle Road, for the final 16 miles. It was pretty uneventful the first 20 miles. Erin Conner and Byron Benoit, our incredible crew for the day, got into an aid station groove about the things I needed and wanted and I was feeling pretty good. It was starting to warm up quickly and I was already having a few issues with cramping in my calves and some stomach pain, but nothing that really worried me. With about two miles until the turnaround, I saw my friend, Greg Sisengrath, who was also running his first 50-miler. We stopped to talk for a second and wished each other luck. After my turnaround, I had a long stretch when the cramping in my calves got bad. I took double the amount of salt tablets I normally do and realized that my clothes were completely dry. This was so different from Texas! I was used to 110° and humid, but it was definitely hot at 102°, but very dry. Thirteen miles later at the Argyle Road aid station, I was beyond excited to get off that trail. I saw Erin and I was full of smiles. She walked with me and we saw a HUGE hill. I got excited because it was exactly what I wanted: new terrain. I turned around towards her, threw my hands up in the air and yelled, “Only 16 miles!” I was so incredibly happy and proud. There were never any thoughts of quitting, but now I really knew I was going to finish. I came to this race with the intention of experiencing my lowest of lows and learning how to bounce back from it. I wanted to hurt, I wanted it to be really, really, REALLY hard. It was about to be just that. Argyle Road is 11 miles long. It’s not paved. It’s a dirt, loose sand road. There is ZERO shade, lots of cows and lots and lots of hills. The first mile went great and then my calves started to cramp. The next three miles were a mix of running and walking and cramping. I just couldn’t take enough salt to stop cramping. A guy that I passed before the Argyle aid station caught up with me and we ended up leapfrogging the rest of the race. It really helped having him on the road. If I saw him running I would think, “Come on Michelle, if he can run, you can run. RUN. Pick up your feet.” Six miles later, I finally got to an aid station and drank three cups of POWERADE® and two cups of Coke®. It turned out to be a magic combo. No stomach issues and I finally got the cramping under control. I didn’t really cramp for the next four miles, but I started to get very thirsty. The next aid station was not where I thought it would be and I was out of fluid. Over 6.5 miles later, I finally arrived and burst into tears because my thirst was unbelievable. Guess what? They were out of POWERADE and Coke. For the first time all day, I sat
(l-r) Kevin Wessels and Michelle Blackard running together in the early stages of Lean Horse
down. I only had 4.1 miles to go and I was at the lowest point I’ve ever been on any run. I told myself that’s why I was here. I was here by choice. I wanted to experience a low greater than I ever had and I wanted to rally. This pep talk got my butt up and on the road for the last big hill and final push to the finish. I saw Byron and Erin one mile from the finish and the tears returned. They stayed in the car, moving slowly, just ahead of me. By the time I saw the Dairy Queen® sign, tears were streaming down my face. I knew the finish was just around the corner. They told me I was 15th overall and handed me a 1st Place Age Group award. My heart felt remarkably calm and the tears stopped. The six of us on this trip, Troy Pruett, Greg, Kevin Wessels, Erin, and Byron, all experienced an amazing day. It was an incredible thing to share such highs and lows with friends. I’m forever grateful for them and proud to have shared in their accomplishments. Lean Horse was everything and more I hoped it would be. I wanted to challenge myself physically and mentally in a way that I had never done before. I had a dull headache for about nine days after the race from dehydration and it took a month for my legs to feel strong again. I know I pushed myself as hard as I could in every moment and I’ll never forget this experience! My official time was 11:14:26, 1st AG 30-39, 4th Overall female, 15th Overall. Erin wrote a great race report from the crew’s perspective at http://erin-runningthroughmyhead.blogspot.com and the unedited version of mine is at http://wedwiththefishes.com/
November - December 2011 |
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In Step With Chris Barnwell Chris Barnwell
Are you a native Texan? Yes, I grew up in Colleyville. How long have you been running? I’ve been running since 2003, although I didn’t become consistent until 2009 when I ran my first marathon. How long have you been a RAW member? One year. Who was the first person you met at RAW, or at first showed you the route or really “took you in”? “Fireman Ken” Macinnes was one of the first people I ran with. Soon after, I met Ed Stoddard, whom I trained with for the White Rock Marathon in 2010. Why running? I started out running for general fitness. In my early thirties, I lead a very sedentary life. I weighed 245 pounds, smoked, and was on medication for high blood pressure. I started out walking two to three miles every day. As I lost weight, I started to run a little. Next thing I knew, I was running five miles continuously and logging 20 to 25 miles a week. Do you have any pre/post-race ritual or anything special you do before or after a run? Not really. Do you have a favorite place to run? Right now I’m really enjoying running the Northshore Trail on the other side of Lake Grapevine. Do you prefer roads or trails? I’m enjoying running trails right now. However, I do love the excitement and challenge of running road races as well. What has been your fondest running memory? The one that stands out the most is
running 2011 Grandma’s Marathon in Duluth, Minnesota. It was the first time that I had ever traveled to a race. It was very exciting to be in a place where everyone shared the same passion for running. Duluth during Grandma’s is like being in running Mecca. On race day, the weather was nearly perfect at 40° with light rain at the start. Everything had lined up well. One of the highlights was seeing Anne Woods during the last half-mile of my race hearing that she had set a PR (personal record) in the half marathon by five minutes. I was so excited for her and this was exactly what I needed for the final kick. I finished in 3:37:24, a new marathon PR. While the race and the experience of running Grandma’s was amazing, the best part was having Anne there with me to share the experience. Where is the most unique or unusual place you have ever run? When I lived in Coeur d’Alene, Idaho, I lived on the side of a mountain. My typical loop would feature views of two lakes, a view of the city, and a lot of wildlife. In the summer, it was awesome to be able to get out and run at 5 am and have full sunlight. What do you consider your biggest running achievement? It hasn’t happened yet. Ask me again in a few years. What running gear would you never travel without? Running shoes and a Garmin ® watch. Do you GU, gel, Gatorade ®, or other? I used to use gels and Gatorade, but during races and long runs they would upset my stomach. I just recently switched to Hammer Nutrition Perpetuem ® on my long runs. So far it seems to work much better. Thanks go out to Staci Rivero for the suggestion.
10 FOOTPRINT | November - December 2011
What has running taught you about yourself or what have you learned about life through running? I’ve learned that I’m capable of much more both in running and life than I had previously thought. Do you have a spouse, significant other or any children? I have two kids, my son Chris who is 17 and my daughter Jessica who is 14. Are you a professional runner or do you have a real job? What? If I can ever figure out a way to make a living in a profession related to running, I would absolutely do it. Until then I’m a Solution Architect for a business intelligence consulting firm. Besides running, what other fitness activities do you enjoy or do as crosstraining? None right now, but I really need to start doing some weight training. What would the members be surprised to learn about you? Many of my high school friends lived in the neighborhoods around the clubhouse. I spent a great many hours in Oak Grove Park during the summer growing up. And yes, I do remember when the clubhouse was still a bait shop. Anything else you would like to add? Joining RAW was one of the best things I’ve ever done. I’ve met so many wonderful and supportive people. What we have here is very special.
Lake grapevine Runners & Walkers Club
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Membership Dues $20 Single $30 Family Signature __________________________________________ Date______/______/______ Mail completed application and payment to LGRAW (Lake Grapevine Runners & Walkers), P.O. Box 2982, Grapevine, TX 76099 or drop in the membership box at the LGRAW Clubhouse.
Keep your membership current
RAW 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 Art Atchison Ken Baugus Melissa Capello Paige Cole Rachel Cosby Michelle Day Godwin Dixon Kim Douglass Lacia Egerton
Neil Essen Julie Gannon John Glover Wilson Goode Marie Kaucher Catherine Keefe Kieran Kelly Jill Knudson Colt Lawton
Lori Lopex Kenn McComb Dr. George Monroe Laura Paolini Jennifer Phillips Paige Pryor Robin C Reyes Tim St. Onge Becky Sublette
Matthew Travis Georgeann Tyler Catherine Vineyard Marcy Webster Russ Wedemeyer John Wrinkle Nicholas Zomper
David Flores Rick Fogle Jeff Garber Sheila Gardner Ken Hall & Family Cory Halliburton Gary Howsam Diane Hummel Rachel Kaiser Doug & Mary Keeffe Kyle Keifer
Julie Lecocq Mark & Teresa Lehrmann Brad & Michelle Liles Terry Marcott Heather McReynolds Craig & Jeannie Minyard Mindy Molinar Laura Nelson & Dennis Maietta Alison Nixon Paul Pineider Lee Rebodos
Kelly Richards Thom Riegling Staci & George Rivero Jim Rubacala Mitzi Sadler Melissa Schlenker Teri Schmig Tommy Spain Stan Ujka Karen Wales Pam Widders
Membership Renewals Ginny Alexander Mark Alexander Bill Atwell Susan & Jim Barnett Christopher Barnwell Michael & Christine Bassano Randy Bobe Stacie & Kevin Boudreaux Michelle Capello Danny Cole Jennifer & Kevin Cooper
Welcome to all of our New Members November - December 2011 |
FOOTPRINT 11
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 Start 2012 off right with a 5K, 15K, or Half Marathon. In celebration of LGRAW’s 15th year of running, BITC will host its first-ever half marathon event along with the traditional 5K and 15K races.
Bold in the Cold 5K • 15K Half Marathon Saturday, January 7 races start at 8 a.m. For more information or to register, log on to runnersandwalkers.com/bitc2012.html check us out at
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