September 2006

FOOTPRINT Lake Grapevine Runners & Walkers

September 2006

www.runnersandwalkers.com

60 Minutes to Freedom Fun Run

RAW pioneers blaze a new annual tradition at the “60 Minutes to Freedom” on July 4th.

By Henry Galpin

J

uly 4th dawned on the warm, humid side at Carroll Middle School for the kick-off event of the club’s full holiday calendar. Billed as a “fun” run it was obvious early that the weather conditions weren’t going to accommodate fun for long.

Approximately 9.26 miles later the overall winner, Troy Pruett, mercifully ran out of time. The women’s winner, Mindi Rice, covered 9.12 miles and was the only runner left unlapped by Troy.

The unique venue, one hour on a quarter-mile track, allowed each runner/walker to view everyone in the race for the entire duration or at least until vision was irreversibly blurred by sweat. It also allowed for real-time feedback to the race director who made the mistake of running his own race instead of taking Joe Luccioni’s suggestion of doing breakfast and returning to the stadium when the hour was up.

Over 40 RAW members participated in this year’s “Too Hot To Handle” 15K and 5K running events. After a week of temperatures with highs in the 105-degree range and lows only in the upper 80s, many feared that this year’s event would again live up to its name.

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to hot to handle | page 9

Comments like, “Who’s idea was this?” and the less subtle, “I’m going to kick your butt when this is over!” made for a fun-filled morning.

Luckily, humans forget pain and agony once it has subsided and the final consensus seemed to be, “Let’s do it again next year.” If you missed this year’s “60 Minutes to Freedom,” put it on your calendar for next year now; it’ll be held on the first Wednesday in July!

LAKE GRAPEVINE RUNNERS AND WALKERS ANNUAL

Duct Tape Duet This annual club fun run will be held on Saturday, September 16.

This two-person team is a perfect competition for all ages and abilities.

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Duck tape Duet | page 5

Lake Grapevine runners & walkers Club P.O. Box 2982 Grapevine, TX 76099

K2 to you

rAw board and Committees PreSIDent | Kelly Richards KellyR@RunnersAndWalkers.com vICe PreSIDent | Jeff Barnhart JeffB@RunnersAndWalkers.com SeCretAry | Steve Rush SteveR@RunnersAndWalkers.com treASurer | Craig Minyard CraigM@RunnersAndWalkers.com DIreCtorS

Susan Barnett

SusanB@RunnersAndWalkers.com

John Bush

JohnB@RunnersAndWalkers.com

Tony Flesch

TonyF@RunnersAndWalkers.com

Henry Galpin

HenryG@RunnersAndWalkers.com

Cindy Lee

CindyL@RunnersAndWalkers.com

Thomas Okazaki

ThomasO@RunnersAndWalkers.com

Bridget Smith

BridgetS@RunnersAndWalkers.com

Footprint eDItorS

Kelly Carper Erickson & Kevin Wessels lgrawfootprint@verizon.net

DeSIGner | Lorraine Wessels ProDuCtIon | Doug Noell

This message comes to you with RAW enthusiasm!

Heading into my last term as president I am as excited about the club now as I’ve ever been.

I’m eager to serve for a final year with a main objective of setting the club up for long-term growth, stability and success. I fully expect RAW to be running strong in 20 or 30 years from now. I just hope I am too! I’ve enjoyed seeing new ideas become traditions, having countless activities added to the calendar of events and seeing the club membership grow especially the past two years.

With growth comes change and change isn’t easy for most people, myself included. I often joke that I dislike change so much I don’t even like it when the change is good! But change is inevitable. And it’s healthy, for people and organizations. We’ll possibly be making changes to our bylaws. They’re currently under review (see page 3). There will be changes with the way we make pre-run announcements. This is now a shared duty and any member may make announcements. Just let me know if you’re interested in giving them. I’ll even help you out by supplying the information to announce. Think of it as your own Toastmasters experience! Now each board member has a specific set of responsibilities that they will be focused on during their tenure.

They will document their journey and at the end of their term they will pass on a binder of information to the next individual. So, that new individual will be set up for success from day one. The transition and end result will be that things are running so smoothly no one even notices the change. To the average member RAW will simply be a fun, warm, inviting and encouraging place to run.

membership Data

After all, some things should never change.

Doug Noell

See you at the lake, ~K2

MEMBER

MembershipData@RunnersAndWalkers.com

Calendar of Upcoming Events Check the RAW E-Bulletin Board to verify all events: www.runnersandwalkers.com RAW Calendar Saturday & Sunday Walk/Run | 7am from the clubhouse

Upcoming Events

Wednesday Trail Run | 7am from the clubhouse

Saturday Night Live | 1st Saturday of every month October 7, 2006, 5pm at Esparza’s in Grapevine November 4, 2006, 5pm at Boston’s in Grapevine

Friday Trail Run | 7am from the clubhouse

Duck Tape Duet | September 16 at the Clubhouse RAW off to the Races | September 30 Vineyard Run

To see what’s happening, log on to www.runnersandwalkers.com 2 FOOTPRINT | September 2006

Dan Banse and Ruanne Varden were married on July 25 at the Register’s Annual Great Bicycle Ride Across Iowa.

After riding 77 miles that day, they were married in a beautiful butterfly garden in Waukee, Iowa. Congratulations to the happy couple.

RAW Bylaws Review

At the July Board meeting, it was decided that the current club Bylaws should be reviewed. The Board established a committee of two board members, John Bush and Tony Flesch, and one nonboard member, Chris Reyher to review the current bylaws and make recommendations to the Board.

The Bylaw Review Committee would like to solicit input from the membership on their suggestions for revisions to the current bylaws. Copies of the current bylaws are available at the clubhouse. Please send any comments or suggestions to RAWLaws@aol.com

RAW

Lu au

A nice breeze stopped short of blowing out the tiki torches. Janet Dixon’s fresh pineapple fruit platter seemed to attract the most compliments — quite a feat considering the depth of highly respected competition.

The event was a good chance to see how well newer members clean up, but we had a hard time recognizing some of them. Are there really that many new members, or were some of them partycrashers off the street? It was quite a change from the more intimate RAW luau of a few years ago when we only had about seven of us! As the RAW Luau continues to grow, 2007 should be even better!

June - July club turn-out June and July average usage per weekend is up eight people per weekend day as measured against the same period last year. Highest single day attendance for June was 49 on 6/11 and for July was 54 on 7/15.

Weekends only All Days No. of Weekends Closed Days Missing Data Days Average Usage Per Weekend Day

June

July

2006 Totals

351 440 4 0 0 49

397 551 5 0 0 40

2,127 2,775 30 3 2 39

FOOTNOTES•FOOTNOTES•FOOTNOTES•FOOTNOTES

Biking Built for 2

CONGRATULATIONS • Congratulations to Jessica Richardson and Rick Hanson who were married in June.

• Congrats to Lauren Evans and Drayton Shanks on getting married in July. Drayton is a member and Lauren is the daughter of members Mike and Karen Evans.

• Congrats to Michelle Arie and husband James Williams for the purchase of their first home (good news for RAW—they practically live on the east loop course!).

ANNOUNCING • Mike Evans has agreed to be the new Bold in the Cold Race Director.

• The births of Ashlyn and Christian, the grandchildren of John and Gloria Bush.

COMMENDATIONS • Ken McInnes, Flower Mound Fire Chief, received a Congressional commendation for his work fighting fires in the Texas Panhandle.

THAnK you & ConGRATuLATIonS! THANK YOU • We thank all of our volunteers who put out water and sports drink for the weekend runs for July and August. We appreciate each and every one of you.

RAWear • Get the latest in RAW signature wear. See Kelly “K2” Richards to purchase tops, shorts and accessories.

LOST & FOUND • Items in the Lost & Found are piling up! If you’ve left something at the clubhouse please check to see if we’ve found it. All unclaimed items are in the white cabinet along the north wall of the clubhouse.

If you have news to share with RAW, please send your footnotes to President @RunnersandWalkers.com

September 2006 |

FOOTPRINT 3

1999-A Year of Growth

RAW Becomes a Major Factor in the Running Community

By Chris Reyher

1999 was a year of experimentation, growth, and maturity for the running club. It was probably one of our most informative and successful years up to that point. Here is a monthly summary of the key events that closed the final decade of the 20th century and ushered in a new era.

In January, we held the inaugural Bold in the Cold 5K/15K. There were approximately 75 participants and it was anything but cold that day.

RAW’s persistent lobbying at City Hall helped get the city behind a formal plan for a trail system for the city.

Grapevine joined other North Texas communities in forming a plan for the so-called “Veloweb Trail” that will eventually link biking and pedestrian trails in several communities in the area. The initial ground breaking was attended by RAW representatives for the 2.7 mile link along Ira E. Woods at the Cotton Belt right-of-way.

February was a stellar month for RAW competitors. Led by the likes of Terry Marcott, Stacie Sauber, and others, RAW became regulars in the results of most local and distance events.

March saw the initial, but short-lived, Top o’ the Mornin’ 5K/10K. In April, RAW sent Gabe Pugliese, Mike Doud, Duncan Stewart, Gary Howsam, Kathy “Kat” Loewen, and Stacie Sauber to the Boston Marathon.

It was the largest RAW – Boston contingent to date.

Also in April, we hosted another experimental race. The run was a 2 mile / 5 mile race called, You Can Run, but You Can’t Hide. Funny, but no one admitted to naming that race. Apparently that person was able to hide!

In May, the City of Grapevine asked RAW to direct the 11th annual Grapevine Gallop 5K during Main

4 FOOTPRINT | September 2006

Street Days. It was held near the Hilton Lakes Hotel. The race had become too large for the city staff to manage and the city asked RAW to take it over completely. Eileen Fontaine and Chris Reyher were the race directors and each of them aged about ten years by the time the last runner crossed the finish line. It was the largest event RAW had produced so far. It was very successful, but the club agreed it was too large to adopt without a lot of city support. That was the last year for the Gallop.

Then came June. We are now familiar with the color-coded mile markers with the footprint out on the trails, but a lot of time and several meetings with the city were required to get them approved.

They were finally approved and we had the markers painted within the month.

They were a bit high maintenance and a new, simpler system was recently put in place.

In July, “RAW” took on a completely different meaning. “Sporting types” participated in a clothing-optional race at a nudist camp not far from Grapevine. The male participants, who have admitted to participating, were Richard Craft, Jeff Brown and Jim Hopkins. The female participants were... [What? You think I want my house burned down? You’ll just have to figure that one out for yourself!].

July also was a sad month for RAW as Joe and Evelyn Luccioni moved back to the Bronx in New York City. Fortunately, they quickly realized their mistake and came back to us. We are not going to let them get away again…ever.

In August, RAW members showed their stuff by participating in the Hi Tec Adventure Race. How about a four mile run, 1-1/2 mile kayak race, another three mile run to warm down, followed by a 10 mile mountain bike race, followed by 1/3 mile run with one of your teammates over your shoulder, another 1/2 mile swim, climbing the “Crisco Wall”, a

cargo net climb, and an orienteering test just to see if you can still think and follow directions to the finish line? The three-person teams were: Kat Loewen, Ray Harris, and Melissa “MoJo” Jerome, and the Fontaine family, Eileen, Richard and their son, Craig.

In September, Richard Craft stepped down and Eileen Fontaine was elected President. The other officers were Ray Harris (Vice President), John Bush (Second Vice President), Kandy Kobar (Secretary), Kat Loewen (Treasurer), and Gary Howsam (Vice President of Common Sense). Steve James, Barbara Martin, and Chris Reyher were the Members-at-Large.

In October, RAW held its first really weird Halloween costume party at the club house. (What happens in the clubhouse stays in the club house.)

In November, we were still recovering from the Halloween Party. For the partygoers’ sake, we decided we needed a good month between RAW events.

Finally, in December, we hosted the RAW aid station at the White Rock Marathon. The aid station was located at Mile 17. The Cross Country Club of Dallas (CCCD) was gracious enough to let us use their clubhouse at that location. For the second year in a row, RAW won the most enthusiastic award. As usual, RAW runners turned in outstanding times.

1999 was indeed a great year. We learned a lot about our abilities and limitations. We became very proficient at producing races. Our runners shined brightly in the race results each Sunday and, as a group, we were becoming a family!

Oh yes, and Marty “Buster” Metzger increased his long runs from three to ten miles. Wowzers, how times have changed!

News from the RRCA Road Runners Club of America

RRCA Teams Up with President’s Council on Physical Fitness and Sports to Get America Moving The Road Runners Club of America has announced its designation by the President’s Council on Physical Fitness and Sports as a ‘50th Anniversary Partner to Get America Moving!’ Through the partnership, the two organizations will jointly promote physical activity, fitness and sports throughout 2006, while the Council is celebrating its 50th Anniversary, which is followed by the RRCA’s 50th Anniversary in 2008.

The U.S. Department of Health and Human Services recommends that Americans of all ages and abilities incorporate physical activity into their daily lives to help prevent cardiovascular disease, type 2 diabetes, and certain cancers; to attain and maintain a healthy weight; to promote healthy bones and joints; and to relieve symptoms of anxiety and depression. The year 2006 marks not only the 50th Anniversary of the President’s Council on Physical Fitness and Sports but also the tenth anniversary of the Surgeon General’s Report Physical Activity and Health (1996), which stated that regular moderate physical activity produces significant health benefits.

National Run@Work Day This year, the RRCA has launched the 1st Annual RRCA National Run@Work Day scheduled for September 22, 2006 to promote the message and we challenge people to go the extra mile and incorporate 35 minutes of exercise into their daily routine.

For more information visit http://www.rrca. org/program/programs.html#P4.

Adopt –a–Park RAW has adopted the trail from the trailhead by the clubhouse to the first water stop. Any time you see garbage on this section, please consider picking it up. Garbage cans are at the trailhead, .3 miles, .8 miles and at the first water stop.

Thank you for keeping our trails beautiful!

A Running Story Full of Bull!

I

n July, Jim “Captain Ruby” Rubulcaba ran through the streets of Pamplona, Spain, as part of the San Fermin festival. The world-famous festival dates back to a few years before the Capt. was born, to the late 16th century. The population of the usually-quaint town swells to over 750,000 people, up from 250,000, during the festival and the atmosphere resembles New Orleans during Mardi Gras.

The bull-run began early in the morning, when six bulls, each weighing about 1,500 pounds, stormed out of a corral. They charged up the ancient, narrow, cobblestone streets at the start of the 900-yard run. The bulls were led by three steers and a “stallion,” Capt. Ruby, who all knew the route and were meant to keep the bulls in a single pack.

The thunderous sound of the beasts’ hooves on the cobblestone (Jim is working on softening his stride) and

the first sighting of the size and pace the bulls were running, caused a wild rush of adrenaline for all the runners.

With Capt. Ruby setting the pace, the rampage ended in just minutes.

In this “bull market,” thirsty runners are rewarded with “cerveza frio,” or cold beer, and sangria. Olé!

While Capt. Ruby headed to safety on a narrow side street, that happened to have a sign reading “Cerveza Frio,” the bulls rushed into the Plaza de Toros, where some of Spain’s betterknown bullfighters awaited them in the afternoon.

LAKE GRAPEVINE RUNNERS AND WALKERS ANNUAL

Duct Tape Duet Saturday, September 16 8:00 AM at the Clubhouse Two-person Team event one team member runs the 10K, the other walks a 5K. Prizes awarded as the Race Directors sees fit.

Free to all RAW members.

Potluck breakfast following event.

September 2006 |

FOOTPRINT 5

Who was the first person you met at RAW, or that first showed you the trails or really “took you in?”

MaryBeth (Dr. Crane) showed me RAW trails, and in 2002 I went to work for her at Foot and Ankle Associates of North Texas.

Besides running at the Lake, we run the Cotton Belt Trails near the office.

Lori Cerami with husband David and their daughter Elise.

In Step With Lori Cerami

Why running?

No matter what’s going on (at work or in life), I am a new person after a good run.

Do you do anything special before or after running or do you have any pre/ post-race ritual?

Lots of sleep.

How long have you been a RAW member?

Since the fall of 1999

What has been your fondest running memory?

On our way home from the Austin Marathon (2006), my 3 ½ year old daughter said, “Mom when I grow up, I wanna be a runner—just like you.” It makes me smile to know that I am an influence of health and fitness in her life.

How did you find out about RAW? My husband and I moved here from Louisiana in October of 1999. His brother mentioned that Luke’s was the place to getting running shoes, and Luke’s had information on RAW.

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

Maui Marathon, Spring 1999. You run half-way around the island with a great view of the ocean, mountains, rainbows and whales.

How long have you been running?

My dad was the track coach at my high school. He introduced me to the crosscountry coach in 1989 and I have been a distance runner ever since.

Do you have a favorite place to run?

Baton Rouge Beach. It is near LSU Campus. I love the huge oak trees and the beautiful southern style homes.

What do you consider your biggest running achievement?

My biggest running achievement will be my PR at the upcoming Marine Corp Marathon in DC, Oct 29, 2006. Editor’s note, Lori is going to qualify for the Boston Marathon.

What running gear would you never travel without?

Brooks Adrenaline 7 Narrow GU, Gel, or Gatorade?

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

You really can be 1% better every day and every race is that opportunity. Each race is a goal and with preparation it can be a PR. What would you like to ad?

Though I love the solitude of a lunch run, I also love the company of the RAW group during other runs. And I thank you for letting me be a part of your runs.

Denton Liberty 5K Fun Run

By Lizabeth Tinch

T

his was my first race since having my son and weaning him. When I tried to restart my running late last year, I encountered some issues, so I delayed my return. I aimed for a race in July 2006. Typically, I run Too Hot To Handle in Dallas, but since we live further west now, it wasn’t an option. Trophy Club didn’t have their race this year, so I found the Denton Liberty 5K Fun Run instead.

My goal going in was to not die. I figured that I would most likely meet that goal, so I set two other harder ones: (1) to average sub-12 minute miles and (2) to not walk. On the treadmill, I had been running around a 12 minute pace.

When we had Sophie, the super-fast racing dog, staying with us for a week, I was actually able to hit a sub-9 minute mile pace, but had to walk some. These were somewhat challenging goals.

The day was beautiful and not too hot at the start. There was a good size group of us running. When the gun went off, I was actually smiling for the first few hundred yards. The race started on a wide road for the first half mile. Then, we turned and had a large bike path to run down. At the next

6 FOOTPRINT | September 2006

turn, we were in shaded residential neighborhoods. There were lots of water stations, but I didn’t stop for water so I could keep my goal of not walking.

I managed to have a sub-10 minute first mile, a sub-12 minute second mile, and a sub-11 minute third mile. I felt comfortable during most of the run. I backed off on my second mile when I felt like dying for a little bit, which was reflected in my times. I made a new goal mid-race to beat a runner who was using me as a walk / run guide. I’d catch her as she was walking and she would start running faster than me. This became annoying, so my goal was to catch her, pass her, and keep going. About a half-mile from the finish, I was able to do this.

This was a very good starter race for me. I was able to accomplish all of my goals. The race was very low-tech with someone hand-writing the finishing times; however, they had a volunteer at every turn on the course. They also had excellent water coverage and food at the end. I recommend this race to newbies and families.

4th of July — RAW Style!

July 4th is a special day for RAW members. Not only is it a patriotic holiday it’s also a day spent with family, friends, neighbors and filled

way. Ray, last year’s recipient presented the “Best Foot Forward” award to a stunned Rick Sanford.

After all of the ballots were counted longtime resigning Secretary, Jack Hase announced the names of the new board.

With official business out of the way everyone turned back to eating, socializing and eventually settled down in a favorite spot to watch the fireworks.

Announcing the 2006-2007 RAW Board Babies, dogs and spouses enjoyed the holiday.

with tradition, fun and food. Lots of food! This year saw the addition of the 60 Minutes to Freedom Fun Run (see page 1) and lots of babies. Babies seemed to be everywhere! We saw the return of many favorite activities such as the annual softball game (after a shocking but welcomed rain delay), tag football played by the kids and good ol’ Texas grilling.

The club supplied brisket, sausages, hot dogs and chicken generously grilled by Chris Rehyer, Tom Byno and Rick Sanford. The Swiss had to be pleased with how much chocolate was served. Brownies and Chocolate Chip cookies are always in abundance at a RAW event and this was no exception.

President Vice President Secretary Treasurer Director Director Director Director Director Director Director

Kelly Richards Jeff Barnhart Steve Rush Craig Minyard Susan Barnett John Bush Tony Flesch Henry Galpin Cindy Lee Thomas Okazaki Bridget Smith

At the end of the evening, in true RAW fashion, everyone pitched in to clean up and before long the garbage was hauled away, tables were washed down, everything was back in its place and a day of wonderful memories had been created.

If the crowd’s reaction was any measure, Rick Sanford was an immensely popular choice for this year’s Best Foot Forward award.

Regarded as RAW’s highest Rick “SupaFly” Sanford won the honor, the Best 2006 Best Foot Forward Award Foot Forward recipient, nominated by the membership, is deemed to be the person who best exhibits the “spirit of RAW”.

Rick was recognized not only for the many volunteer responsibilities he readily accepts, but also for the support he provides to the club and its members. A sampling of Rick’s contributions include: • Served as Race Director for Double Trouble • Volunteered most times for water duty ( for which he received the “Gunga Din” award at this year’s annual banquet) • Set up the sound system for all RAW races and events • Instituted RAW drive-in movie night, providing the equipment, movie & logistics • Volunteered at every race and the RAW aid station at the White Rock Marathon • Was crew chief for the RAW aid station at Grasslands • Organized several trail runs at Rockledge for all members

Ray Harris emceed most of the official business. Each individual running for the board was introduced and the election was quickly under

• Served on the LGRAW Board of Directors for several years

thank you 4th of July volunteers!

• Henry Galpin for organizing the First Annual 60 Minutes to Freedom Fun Run • Ray Harris for getting the permit to use the softball field • Steven Rush for the picnic supplies • Master Grillers: Chris Reyher, Tom Byno and Rick Sanford for grilling all the meat • Jeff Barnhart for photographing all the activities

Rick Sanford Receives “Best Foot Forward” Award

Despite the rain, they were all smiles for the 4th of July celebration!

As impressive as that list is, the many people who nominated Rick also talked extensively about how Rick has served as a mentor and inspiration to others. He is warm, friendly and welcoming to new, returning and regular members, offering encouragement to all.

Perhaps there was no greater compliment that that offered by one yes-I’ll-keep-your-nameanonymous club member who said, “If he had a single brother I would marry him in hopes that he would be just like Rick.”

September 2006 |

FOOTPRINT 7

RAW Participates in Run for Hope Marathon #49

By Kelly “K2” Richards

O

n Thursday, August 17, 2006, five RAW members set out to run with fellow RAW member Sam Thompson as he ran the Dallas White Rock Marathon course on his quest to run 50 marathons in 50 states in 50 days. Along the way Sam added Washington, DC for good measure so TX was actually the 49th marathon in 48 days!

The RAW runners/support van consisting of Jack Hase, Thomas Okazaki, Thomas Goodwin, Laurie Lukanich and mehad a pretty helter-skelter plan for the morning.

Our first set of plans had Thomas Goodwin driving the support van. The only problem with that is he doesn’t have a driver’s license. We quickly formulated a new plan, which was basically to wing it. One of our main concerns was whether or not we could maintain the pace Sam was intending to run. That’s a pretty humbling, if not embarrassing, concern considering we were only going to run a few miles with him and he was on marathon #49!

Sam came up with this improbable, if not insane, idea a few years ago either while or right after he ran the Appalachian Trail solo and unsupported. So, you see this isn’t the first crazy thing he’s done. He also thought that such a feat should be done for a reason or a cause. No particular cause was close to his heart so he just tucked the idea away. When Hurricane Katrina devastated entire communities in Mississippi, his home state, he knew he had found his cause.

On July 1, 2006, Sam started his amazing journey called 50 in 50 in 50 Run for Hope by running the Leadville marathon in Colorado. Sam and his support team mostly traveled by car from state to state but whenever possible Sam wanted to run actual races. In those cases he usually flew to the event. All the courses Sam ran were actual marathon courses except for Washington, DC and Mississippi.

There isn’t a marathon that stays entirely within the city limits of Washington, DC so he just ran around the mall over and over again. The Mississippi course was made special for Sam so he could run in front through Bay St. Louis, where he has worked with relief efforts since the day after Hurricane Katrina hit.

At the starting area, there were several runners, from the shy to those giddy with

8 FOOTPRINT | September 2006

would periodically hook it up and spray the grateful runners. Don’t tell Jack but I drove the van through one spray station.

All smiles for a the 4th of July celebration!

enthusiasm all looking for a chance to run with Sam. With an unceremonious “go” we were off and running through the streets of downtown Dallas. It was exciting and rather surreal to be running down the middle of the road in downtown Dallas in the dark of the pre-dawn morning. The miles started clicking off quickly and I don’t just mean figuratively.

Sam was well ahead of schedule from the first mile.

Runners and bikers started jumping in along the course. At one point the group swelled to a mass of twenty athletes.

I was so pleased and proud to see the community out in strong support of Sam. There was even a bona-fide manned and cheering aid station around mile 21. The White Rock Marathon Race Director, Marcus Grunewald, drove the lead vehicle. He had a cooler full of goodies and would pull over every few miles, jump out of the truck and hand out all the essentials; water, sports drink, gel and such. He even had a hose with him and

Laurie and I were acting like members of the paparazzi; pulling the van ahead of the runners and jumping out to take pictures or Laurie would just crawl out the window when the “photo-op” was just too good to miss. I found this particularly funny because the fancy camera we were using was disposable with cartoon fish on it! Mostly we just enjoyed the view from the van and periodically shouted to the guys letting them know they were looking great.

The mood was always upbeat and positive with Sam smiling, waving and thanking people the entire 26.2 miles. It was in the 90’s so he definitely broke a sweat but he made the run seem effortless.

His trademark answer to, “How are you feeling?” is “I feel great, just great, ready to run a marathon!” Sam is very modest and feels an obligation to use his talent of running to help others. He enjoys running but doesn’t seek personal glorification from it. Around mile 26 I asked him if he would be contacting Guinness Book of World Records and he just laughed and said, “No, I don’t need that kind of validation. I know what I’ve done and that’s good enough for me.”

Editor’s note: To read more about Sam’s experience or to find out how you can support hurricane relief efforts go to 50in50in50.com

Welcome to Texas, Good Luck!

By Marty Metzger My wife, Tia and I arrived a little after 5:30a.m. on the north side of the American Airlines Center where a news crew was already waiting. Sam, his family and support crew arrived soon after, moving a bit cautiously after so many miles, but carrying a big grin. The camera lights cut an area of privacy out of the darkness as Sam sat on a parking space curb giving an interview.

A couple of other runners had shown up, but not the turnout we had expected – where was everyone!? I told Sam I knew people were on the way, and that they should be there by now.

It was now 6:02a.m. I called Kelly “K2”Richards and Thomas “T.O.” Okazaki’s cell but no answer. DRAT! Then a call came back from K2, “We’re here at the starting line with the Race Director; we’ll send a bike around. We drove around the building to find a flashing blue light atop the Race Director’s truck. Ahhh HAH! The atmosphere of the small group of people sharing a lot of emotion reminded me of a more intimate trail run. After a few quick greetings and exchange of cell phone numbers between the support vehicles, it was about 6:17a.m., so hoping to finish a couple of hours ahead of the rapidly approaching 105 degree heat, someone yelled “Go!” and about a dozen runners ran off in the sunrise. Welcome to Dallas, Sam. Good Luck!

RAW’s Ultimate Wine Tasting Experience

By Thomas “T.O.” Okazaki

W

elcome to “The Ultimate Wine Tasting Experience!” A large group of 37 RAW members and guests took time out from training and attended a lively and festive wine tasting class at Premiere Wines of Plano.

Three dozen wine tasters join???

Thomas Okazaki and anxiously await the next sample at Premiere Wines.

Hosted by Thomas “T.O.” Okazaki, the class was about ninety minutes long. The attendees were treated to and sampled approximately fifteen different red and white wines from some of California’s finest vineyards. The class was quite informative and many of the guests responded positively to the entertaining and friendly presentation by the colorful wine master.

Guests had the option of purchasing bottles of fine wines sampled after the tasting. Since the prices were so competitive, bargains could readily be made. The long line to the cashier was a testament to that. Afterwards, the afternoon was made complete with a delicious dinner at Abuelo’s Mexican Food Embassy along the Dallas Parkway in West Plano.

RAW Booth

At State Farm Health Fair State Farm has asked RAW to participate in their employee Health Fair Thursday, September 21, 2006 10:00 am to 2:00 pm State Farm Headquarters in Dallas If interested in volunteering at the RAW booth, please contact Thomas “TO” Okazaki at tokaz007@hotmail.com

September 2006 |

FOOTPRINT 9

The Karate Kid: the Heart of a Lion

By Joe Luccioni

O

n July 12, 2006, our own Josh Loewen, the youngest son of Kathy “Kat” Loewen, tested for black belt in American Karate. His performance was simply amazing. Josh has been in the karate program with Outbound karate since he was four years old. He has been graduating through the different levels, learning the technical aspects of karate, and learning discipline for the last seven years. That hard work has been the vehicle to his success.

Josh was ready and chomping at the bit to get started. There were two others testing for the black belt and Josh was the youngest. The test started with Josh “The entire black belt test process was impressive. The respect and pride shown by each student was tremendous and out of all the shining stars that day Josh shined the brightest. I am proud to know that young man”.

- Byron Benoit

demonstrating his knowledge of the techniques from his previous belt tests.

For the next test, Josh had to break seven boards set up at six stations. He had to alternately break each board with either his feet or hands. He was successful in breaking all seven, but hurt his forearm

Giving back to the sport

of the boxer, I could tell when he had had enough. I can honestly say that this eleven-year-old boy, with tears in his eyes and hurting, was going to continue no matter what.

Kat Loewen poses with her son and fellow black belt, Josh. Congratulations!

while doing it. It swelled up immediately and you could tell that he was hurt. The next test was for him to give a speech on his journey to the black belt test. He gave the credit for his success to his mom. When she received her black belt, it motivated him more to achieve the same goal.

While others were testing for different belt levels, Josh iced his forearm. I can definitely say that the option of quitting never entered his mind. For his last test, Josh had to spar for fifteen two-minute rounds with a minute break in between.

In a previous life, I used to help out in a boxing gym and worked the corner at boxing events. By looking into the eyes

For the last round, Josh had to spar with two opponents simultaneously and he successfully did so. You would have thought that you were in a stadium with sixty thousand people with the emotional response to the completion of the testing. Hugs and applause for the three candidates was amazing. I wish we had a video that captured the moment: the tears from Kat, Josh’s dad, Rick, his brother, Matt, his grandparents, and aunt. I’m not letting any secrets out of the bag, but those of us who were fortunate to witness the wonderful event were a little emotional. All right, we were very emotional. We are so proud of Josh and we thank him for allowing us to share in his great accomplishment. We knew that he wouldn’t have any problems with the technical aspects of the test, but the courage he showed in the sparring portion of the test after being injured really shows that Josh has the heart of a lion.

I’m paraphrasing a statement from the tenth degree black belt master who chaired the test committee and I understand this rarely happens: He said that Josh received the highest score and that he was very impressed with his performance.

Know someone who you’d like to recognize in the next issue of The Footprint? Please send your nomination to susanb@runnersandwalkers.com.

By Susan Barnett This issue’s Giving Back to the Sport award winner has been giving to our club since it began. Chris Reyher is a RAW Charter Member who is always willing to participate or take the lead when something needs to get done. He runs the aid stations at nearly every RAW race, and takes care of many maintenance issues at the clubhouse (thank Chris when the plumbing works). He represents RAW at the City of Grapevine’s annual Health Fair and stepped forward to lead the recently-formed By-Laws review committee. Chris also cooked the yummy smoked brisket for our Fourth of July celebration. Sometimes you don’t see Chris, as he often works behind the scenes, but he has served as a trusted advisor and mentor for many of our club’s leaders. Chris’ friendly manner has greeted numerous visitors and new members over the years, and we are proud to recognize Chris for Giving Back to the Sport.

winner

10 FOOTPRINT | September 2006

Forty RAW Members Tackle “Too Hot To Handle”

By Tony “Flash” Flesch

O

ver 40 RAW members participated in this year’s “Too Hot To Handle” 15K and 5K running events. After a week of temperatures with highs in the 105-degree range and lows only in the upper 80s, many feared that this year’s event

There were so many RAW participants crossing the finish line in their “RAW wear.” After each RAW runner finished, they lined the finish line to cheer the other runners home.

The announcer remarked several times: “Here comes another RAW runner,” or “It’s nice to see all our friends out here from the Lake Grapevine Runners and Walkers.”

This is a fairly large race with approximately 1,200 runners.

In 2006, there were 457 finishers in the 5K and 689 finishers in the 15K. This year, they made one course change by starting the 5K and 15K at the same time in the same area, but sending the 5K south for an out-and-back and the 15K north for a loop around White Rock Lake. This greatly alleviated the congestion at the start and made it was pretty easy to get to race pace shortly after the start.

Laurie Lukanich, lower left, bolts on 39 unsuspecting RAW friends to the post-race refreshments

would again live up to its name and even surpass last years scorcher. Fortunately, although still a very hot day, Saturday morning dawned with a ‘cool front’ with temperatures only in the upper 70s at the race start and overcast skies.

For those who have not run this particular 15K race, it is a very well-organized event with three timing mats at the 5K, 10K and 15K marks. It has a high-quality technical racing singlet for all participants and a very nice duffel bag to the first 1,000 entrants. The finish area has a water mister and is well-stocked with food, watermelon, bananas, cookies, Rice Krispie treats, assorted energy bars, lots of different sports drinks, and bottled water. The RAW favorite was the Coca Cola trailer with ice-cold fountain drinks.

The RAW contingent represented all levels from seasoned veterans, to first time racers, to the Eppleman twins getting a tour of the lake pushed by Mom & Dad in the double wide! Since there were over 40 RAW participants, I can’t include all the times, PR’s, Age Group Winners, etc., in this article; but, would like to mention a few of the overall winners: Mindi Rice was Overall Female Winner, a “Polar Bear” named Jon Korte was Overall Male Masters Winner, and Mark Sparks was Overall Clydesdale, or has he prefers, “Chippendales,” Winner. Many others won or placed in their age groups, some PRs were set, and a great time was had by all. A complete list of times is available in the “Race Results” section of this Footprint.

Thomas “T.O.” Okazaki continued his tradition of running the 5K and then making his way to the 8.5 mile mark of the 15K. Cowboy T.O., complete with ten-gallon hat, sounded his famous ‘cow bell’ to ring all the 15K’ers home, while all the RAW finishers lined the finish to cheer everyone in. Special thanks go to Pam Truhn for the great finishing pictures of everyone and to Jeff “Barney” Barnhart for his pictures and posting them all to the RAW website.

Ken McInnes Receives a Congressional Commendation

D

uring January’s vast fires in the Texas Panhandle, Flower Mound’s firefighters responded to provide additional support in the region. RAW member, Fire Chief Ken McInnes, was one of the firemen called on this mission.

After extinguishing all of the fires, the squad returned to Flower Mound to hear they were to receive a Congressional commendation for their work.

Congressman Michael Burgess presented the firefighters with a flag flown over the U.S. Capitol in their honor… “It was one of the biggest fires the state had seen since the Abilene fire 20 years ago,” Flower Mound Fire Chief Eric Metzger said. “The guys were in kind of a shock to receive this honor. They go on about their business and they don’t think they went beyond the call of duty.”

Congratulations and thank you to Ken and all of the Flower Mound fire fighters on this prestigious honor.

September 2006 |

FOOTPRINT 11

Summer Track with the Kids

By Stacie Sauber

E

very summer, cities across Texas form track teams that participate through TAAF (Texas Amateur Athletic Federation). TAAF is divided into 12 regions throughout Texas, with Region 5 being one of the largest. It includes areas all the way out west to Mineral Wells, to Arlington, the midcities, Grapevine, Southlake, Keller, and north to Coppell, Lewisville, Flower Mound and everything in between! The summer program consists of four circuit meets in which the athletes compete only within their region. A fifth regional meet is then held to determine who will qualify for the state competition which was held in Round Rock in July.

This year, LGRAW had seven athletes who competed in the program. Now, if you think running at 6:00 am in Texas is hot, try 6:00 - 8:00 pm Monday through Thursday, with all day track meets on Saturdays! Ok, if your child is smart and picks their events wisely, you might only be there half a day. In my case, my children decided to run the first event of the day as well as the last! Although some of the kids ran with the Grapevine track team, and

Mylon Johnson eyes the competition and his future.

12 FOOTPRINT | September 2006

Meredith St. John was our youngest RAW runner this summer. Here is what she says about summer track: “Grapevine Gazelles is what I am in.

I run the 400 relay and 800 meters. I did in Southlake. It was in June. I did good. I got 8th place. I am in 8 and under. I was slow on the first lap. And fast on the last lap.

I passed some people on the first lap and passed one on the last lap. I had fun. I watched long jumpers on the way out.

I went home and took a rest.”

This quote from the girl whose singlet was so large that mom, Becky, had to tie it up in back so it wouldn’t look as though Meredith was wearing a dress!

I don’t think I’ve ever seen anyone run with as big a smile as Meredith had all the way Felice Johnson soars to new heights in the high jump competition. around that track! others ran with Southlake or Colleyville, they all participated in the same meets, competing against each other. These kids put forth a lot of effort this summer, training almost daily in this scorching heat and that right there is enough for a big congratulations to them!

The kids who participated this year were Joseph Hale, Alex Mertz, Felice, Syndey, and Mylon Johnson, Matthew Barnhart, and Meredith St. John. For many of these kids, this was their first experience running summer track. And from what I have heard, they will all be back next year, despite the heat and hard training!

Joseph Hale ran with the Colleyville team in the 14U age division. Joseph, like his sister, Sarah, is a distance runner. He competed this summer in the 1600m and 3200m, with best times of 5:53 and 12:17, respectively. Proud dad, Keith, reported that in Joseph’s last two weeks of training and competitions, he shaved 47 seconds from his 3200m times. At the regional meet, he ran a very even race, with splits of 6:09 for the first mile and 6:08 for the second. He was somewhat disappointed with his 1600m time, but said, “The longer the distance, the better for me. But not as long as Sarah runs.” I’m sure Joseph will continue next year and he will definitely be someone to watch in the years to come!

Alex Mertz (better known to us as Marybeth Crane’s daughter) also ran this summer in the 8U division. This was her first attempt at track and seemed to really enjoy it. Alex ran with Southlake and competed in the 400m, 800m, high jump, and long jump. Although, as mom says, “She spent a lot of time in last place,” she had a great first track experience and it proved to be a great bonding time for mom and daughter! And let me tell you, when you sit out there at practice and track meets all day, watching other kids run, playing cards, and beating the heat, it truly is a bonding experience for kids and parents! Keep it up Alex and run again next summer!

Matthew Barnhart is no stranger to running as many of you have probably seen him run in some of the LGRAW races. However, this was also Matthew’s first time to run in the summer track program. As expected, he worked hard and ran well in the 10U division for Southlake. Dad, Jeff, was right there taking pictures the entire way and this is what he had to say about Matthew.

Southlake. While Felice ran for her fifth year in a row, sister, Sydney, and brother, Mylon, got to experience the hard work, pain, and thrill of racing for the first time.

Sydney, who ran in the 14U division, was using track to keep her in shape for her first love of basketball. She opted out of racing, but spent every Saturday at the meets cheering on her team.

Matthew Barnhart sprints the 800m

“Over the last year he has been running some of the local running events and doing pretty good for a 9 year old. This summer he got his first introduction to the world of track and found a new world. He started off the summer running first the 800 meters and the 4 x 100 meter relay and later added the 1600 meters and the 1600 meter relay to his list of events. He soon found out that running on a track is much different than running a 5K. In the 800 meter he found out the race is basically one long sprint where he had to start out fast then stride out only to then sprint it home. A big change from the slower pace of a 5K and having time to think about the race and running.

Matthew’s time for his first 800 was 3:03, and improved to 2:56 at the regional meet. In the mile he was able to run a 6:57 by the end of the season and his 1600 meter relay team qualified for state and placed 12th. Matthew’s first experience with track was a very positive one and he is looking forward to running more road races. He learned much more about training and running over the summer and has a better understanding of what it takes to get better. He also found out how good some of the other kids are in his age group.”

Siblings Sydney, Felice and Mylon Johnson also ran this summer for

Mylon, 10U division, had a wonderful experience! Mylon has never really participated in a sport before, other than baseball for a season or two, so I wasn’t sure how he would fare in the heat and with the hard workouts. I was shocked to find that not once did he complain about the conditions or the amount of running! He competed in the 100m, 200m, and the 4 x 100m relay. Although he didn’t excel this year with his times, he was so excited that he asked for his own running watch. He can now tell me how long it takes to brush his teeth or how long his sister takes in the shower.

The highlight of his summer for me was when, at the last meet, he ran his heat of the 100m dash and came in last place by just a few inches. Thinking he would be disappointed and upset by once again not winning, he ran over to me and shouted, “Mom! Did you see that? I almost didn’t come in last place!” And when I realized he was truly happy about it, I knew that he was now hooked on running.

Felice, running in the 12U division, had one of her best years yet! She competed in the 800m, 1600m, 4 x 400m relay, and high jump. She set personal records (PRs) in all her events this summer, with each meet getting faster and higher. At the regional meet, she broke her running records, with times of 2:40 for the 800m and 6:05 for the 1600m (her first year to run this distance). At the state meet, she ran well, but not as well as she had hoped.

She placed 6th in the 1600m, 7th in the high jump with a PR of 4'6", and 11th in the 800m out of more than thirty girls.

She was happy with her performance, but like all of us, knew she could have done

just a little bit better. I know she’s a true runner now because on the trip home, we were talking about the “let down” after your event is over. All the training, all the hard work, the race, and then…it’s over. She’s already counting down until next summer.

If you have children that you think might be interested in running or at least trying it out, I highly recommend the TAAF summer program. The coaching is incredible, the meets are exciting and, although hot, a really fun event to experience. The friendships the kids make are lasting. What other friend can truly understand what you go through every night in practice, or your disappointment in running 2 seconds slower than you did last time? And like all of us runners, what non-running friend do you have that gets it when you

Alex Mertz cranks it up at the end of her 400m race.

say, “I ran a 6:05 for the 1600m?” Most of them respond with something like, “Oh, is that good?” Runners understand each other…and your children, after running a summer on a track team, will “get it” too.

Congratulations to all of you summer track runners!!! Next thing you know, you’ll be out training on the weekends with the rest of the RAW crew!

September 2006 |

FOOTPRINT 13

On Your Mark

Six Keys to Improve Your Next Running Season

By Mark Miller, 2005 RRCA Southern Region Runner of the Year “There is a time for everything, and a season for every activity under heaven.” - Ecclesiastes 3:1.

I doubt that King Solomon was thinking about running when he wrote those words (okay, I know he wasn’t), but they’re applicable. I often divide my running year into seasons.

This harkens back to my cross country and track days when each year was composed of defined seasons, the success of which was largely determined by our performance at the conference championships at season’s end. I’m no longer on a track team, but I still maintain a similar approach to road races. In recent years, I have devoted the spring season to 5K and 10K races, while the fall season culminates in a marathon. This varied approach allows me to focus on different races at different times of the year, helping maintain mental freshness. Furthermore, the speed built during the spring enhances “marathon season” in the fall, and the aerobic base of the fall supports spring’s shorter races. Without the structure of seasonal training, I fear my running would bring me to agree with Solomon when he said, “Utterly meaningless! Everything is meaningless (Ecclesiastes 1:2).”

A few keys to designing a running season:

1 2 3

Set a goal Pick a race several months away. Set a time, place, or distance goal. Make sure the goal is realistic given what you’ve done in the recent past and your current fitness.

Too modest a goal will not challenge you. Too high a goal only sets you up for disappointment. I write my goal on a Post-it® note and put it above my computer at work so I see it every day.

Plan your training and work backwards from race day There are a number of good sources to look to in scheduling your training plan, but the most valuable of all is your own training log.

What worked and did not work for you in the past? What led to your best races in the past and what might you tweak or modify to improve next time?

4 5 6

Have a purpose One of the benefits of setting a race goal is that it gives purpose to every workout. You’re much less likely to skip a run if you know how it’s going to help you reach that goal on race day.

Stay focused It is very easy to be talked into doing someone else’s training just for the company, or to let race directors talk you into races that don’t fit into your plan. Resist these temptations.

Stay committed In order to perform your best, it requires a certain level of commitment, even stubbornness. Your non-running family and friends are unlikely to understand this, but try to help them understand what you’re doing and to gain their support Rest When the “season” is over and you’ve crossed the finish line of your goal race, take a break.

Twice a year, I take a week-long break in which I don’t run a step. I stay up late, sleep late, and each junk food. I take this time to do things I normally wouldn’t because of running.

I reacquaint myself with Leno, Letterman, Blue Bell Ice Cream, and the folks at the local pizza buffet. This break is important both mentally and physically. After a week, I return to running rested, fresh, and ready to attack the next goal.

Oh, and at the end of your season, when you’ve achieved that hard-earned goal, thank King Solomon for his wisdom.

Next RAW off to the Races

Vineyard Run September 30 - 9 a.m.

Delaney Vineyards • 2000 Champagne Blvd • Grapevine, Texas Free Wine Tasting - Live Jazz - A European run! For an entry form go to: http://www.vineyardrun.com/entry_form.htm or register online at Active.com.

14 FOOTPRINT | September 2006

Running with the Yoopers

By Janet Dixon

D

uring the summer, our family packs up and heads to the upper peninsula of Michigan to an area called Wetmore. Wetmore is three hours north of Escanaba and about an hour or so away from Marquette.

This year, my brother told me about a race in a nearby town called Munising. The “Pictured Rocks Run for Shelter” benefits a local women’s shelter. Considering I have never run in Michigan, I talked my sister inlaw and her friend to take on the half marathon. As I read the description of the race it seemed perfect to run and welcomed walkers as well. The race is on a flat-paved surface with the exception of three or so miles on trail. And there is, of course, Stink Hill. What the heck is Stink Hill? I soon found out.

The morning was gorgeous. The temperature was around 60 degrees with an expected high of 72. The race gun fired and the elite 5K and half marathon runners took off like someone lit their running shorts on fire. Shortly thereafter, the rest of us “commoners” crossed the start line.

After a couple of blocks into the race, the 5K racers turned left and I forced myself to continue straight.

Two blocks into the run I thought, “You idiot. You are on vacation. You should be sitting back at the lake house or on the boat with the local “yoopers” (Yes, that is what you call the locals.) drinking a preferred beverage of choice.”

As we crossed the local highway I looked ahead and the terrain did one thing — it went straight up toward the sky! Boy, I sure wish I turned with those 5K runners. Now the human body is quite interesting.

I never realized through all my medical training as a paramedic

that lungs can and will grow feet and attempt to jump out of your mouth.

This is what I went through for approximately eight miles. Then I reached mile 10. I suddenly stopped smiling. It was time for Stink Hill — a 300-foot incline that was all sand.

I made it to the top of the hill, calmly pleading to my lungs to please stay with me and that I would never do this again. Somehow it worked — they stayed in my chest. I kept running and just before the water stop I found him: the camera man.

Great, now I have to smile and look like this was a breeze. I told a fellow racer to smile and make it look good.

So, we both smiled as best we could and sprinted for the water stop. As I took off from the last water stop,

“I was running so fast that I envisioned racing Steve Prefontaine and I was kicking his butt”!

I looked up and saw a mile marker: mile 11! There are only 2.1 miles to go! Whoo-hoo! I was excited, smiling, and invigorated!

Then we hit mile 12. It was all downhill from there, literally. The decline became steeper and steeper with each stride. I felt like a hotshot runner because I was running fast! I was running so fast that I envisioned racing Steve Prefontaine and I was kicking his butt! I suddenly realized that I was so fast I could not stop, and this was not good. In order to slow down, I had to start running on an angle. Thank goodness the traffic was light; it took two lanes of road to slow this “mean running machine”

Janet Dixon “yoops” it up in Michigan.

down. I thought the runners ahead of me were just being goofy by running on an angle. Nope, they were just like me trying not to crash.

The decline stopped and poof — the town appeared where I left it two and a half hours earlier. The last requirement during the race is to run one loop around the high school track. I entered the track and people in the stands were cheering! Here I am practically the last person to finish and they are cheering like there is no tomorrow! Later, I realized they were not cheering for me. They were cheering for the race winners at the bottom of the stands receiving the medals for the 5K and half-marathon! Oh well, it was fun to feel like a track star for a minute.

And that was it. I completed the half marathon in 2 hours 41 minutes which is a PR for me the “turtle-guin” (that’s turtle and penguin…ha, ha). I have Michigan sand permanently in my shoes and memories I will never forget. I can’t wait for next year…did I really just type that?

September 2006 |

FOOTPRINT 15

First Steps The New Runner’s Guide Getting Started: Stretching

Runners Speak: Base

The benefits from stretching are that you may prevent injury, bring the shortened muscles back to their original length, and to reduce or avoid post exercise stiffness. When you stretch you are trying to increase the range of movement around a joint or a group of joints. This helps to strengthen the joint and to increase the flow of blood into the muscles around the joint.

This is the most important term for beginning runners.

This refers to how many miles you are running. If you are running 20 miles a week, you have a 20-mile base. For beginning runners, it is extremely important to build a base before doing speed workouts.

Before exercise, in the warm-up, you want to prepare the muscle for activity. The best time to stretch is just after a short easy jog and to hold each stretch for 10 seconds. It is especially important if you intend to start an intense activity such as sprinting or speed-work.

After exercise, in the cool-down, you want to bring back the muscles used to their original length. During activity the muscle shortens, you notice this when the muscle gets tight and hard. To reduce or even prevent post exercise muscle stiff-ness you are now trying to lengthen and loosen the muscle back to its pre-exercise level. You should hold the stretch for longer - 30 seconds.

Ten tips on how to stretch 1. Move slowly into the stretch.

2. Hold the stretch for 10 seconds prior to exercise (warm-up) and for 30 seconds post exercise (cool-down).

3. Breathe and relax while holding the stretch.

4. NEVER do any bouncy stretching, always hold and relax.

5. Focus on the muscle you are trying to stretch and then try to lengthen it.

6. You may be able to breach in and push the stretch slightly further half way through the stretch. This is most important during cool-down.

7. Move slowly out of the stretch again.

8. Remember to stretch both sides.

9. Increasing the range of movement around a joint will help the blood flow to the muscles surrounding the joint and increase circulation that will carry away any lactic acids that may build up in the muscle.

10. Do more stretching that just warm-up and cooldown. A lot of gyms offer stretch-classes where the aim is to permanently and progressively to increase your flexibility.

16 FOOTPRINT | September 2006

Equipment, Gadgets & Gizmos: Water Bottles There was once a time when a water bottle came in one simple shape, fanny packs were used to tote necessary “junk” around and only students carried backpacks. Now, water bottles, hip packs and backpacks are filled with water and sports drinks and go by the fancy name of hydration systems. They come in as many shapes and sizes as runners. They can also be a lifesaver or at least a big comfort during a run of any distance.

There are several types of hydration systems. The most common types of hydration systems are: • Hand Held water bottles • Hands Free hip-bottle packs hydration backpacks Hand Held Water Bottles Hand held water bottles are the fastest and easiest to fill.

However, depending on the duration of the activity, you may want to store your water in a hip-bottle pack or a hydration backpack.

There are many types of water bottles. Some have a lot of features, while others don’t. Some features to look out for: • vented, adjustable neoprene handstrap • indentations to form-fit two fingers and your thumb Hip-Bottle Packs Hip-bottle packs allow runners to run hands-free while holding water bottles. The number of bottles a hip-bottle pack carries depends on the brand and model. Some are designed to carry one or two standard-sized water bottles, while others are designed to carry several smaller sized bottles.

Some hip-bottle packs have a hydration tube. The hydration tube allows runners to sip water without having to remove the bottle from the waist and take your eyes off the trail.

Hydration Backpacks Hydration backpacks allow the runner to carry large amounts of fluid. They are best for long runs. Hydration backpacks also provide space for other items like clothes or food. The capacity of most hydration backpacks ranges between 64 and 128 fluid ounces.

MEMBERSHIP

RAW Around the World Susan Barnett

Paris is my very favorite city, and there’s nothing better than seeing it early in the morning on foot. Parisians seem to start their day later than we do (probably because they don’t go to bed until the wee hours), so it’s easy to feel like you have the city to yourself. My family and I always rent an apartment on the Left Bank, the “artsy” part of the city, for our vacation trips to Paris.

As I step through the heavy door that isolates my quiet little enclave from the city outside, I share the narrow sidewalks with the lime green-clad sanitation workers and the shop keepers who Susan Barnett takes a photo-op are washing sidewalks and during her run in Paris. preparing for another day of commerce. I warm up by running slowly toward the Seine River, dodging the many obstacles that crowd the narrow sidewalks and allow for single-file running only. I take stock of the chic fashions, contemporary furniture, and fine art in the countless windows. (In French, window shopping is referred to as “licking the store windows” – an expression I love!) My favorite part is passing the neighborhood boulangeries where fresh bread is being put out for the day. I know that will be my reward when I return from my run.

I prefer to run along the river, where the sites make the time fly by. I cross back and forth across the many bridges, appreciating the notyet-crowded views of Notre Dame, the Louvre, the Jardin des Tuileries, the Musee d’Orsay, and the Place des Invalides, finally arriving at the Eiffel Tower. I am amazed every time at the sheer size of the structure, and I know there is a public restroom (a true runner’s observation) in the Champ de Mars nearby. I like to pass by the Musee Rodin and sometimes continue over to the Jardin du Luxembourg. More often, I tell myself I’ve had a long enough run, and take the shortcut back along the staid streets housing several embassies. I’m always struck by the youth of the “gendarmes” and “policiers” (I learned the difference last year, but I already forgot) and wonder what they think about a middleaged woman running through the streets. (I’ve noticed most of the locals limit their training runs to the parks.)

I arrive back at my temporary home, sweaty, happy, and ready for my day. I stop to buy our morning baguette and know that the coffee will be waiting upstairs. As I step back through the heavy door, I find myself once again in the beautiful courtyard of our own private world. My morning run has assuaged my guilt about subsisting for two weeks on my four basic French food groups: chocolate, cheese, bread and wine.

UPDATE Welcome to all our new members

New members

Jason Anton Michael Brown & Family Sandra Bruno William Everett Kathryn & Bruce Gleghorn Chad Goodnough John Henry Jessica Kahanek Joanna Kepler Brad Liles Dave & Ellen Mossberg Rebecca Myers Michael & Erin Newbrand Allen Rowe Michelle Swearingen & Family Mary Talley Joann Whelpley Tim Yatko

Renewals

Susan & Jim Barnett Jeff Brown Tina Covington Kim Danahy Ross Darrow Tony & Judy Dominiec Beth Ellsworth Tony Flesch Laura Gist Diane Hernandez Chris McCain Lisa & Alan Noell Cindy Owings & Armand Phillippi Kevin Pollari Rick Sanford Dennis Shanahan John St. John & Family Adrienne & Carl Stipe Sam Thompson Misty Vaughn Al Walker Heather Wallace Susan Woodward Keep your RAW membership current RAW now offers on-line renewals through Active.com. http://www.active.com/event_ detail.cfm?event_id=1310038

September 2006 |

FOOTPRINT 17

CROSSTR AINING

Crosstraining with a Little Bit of Fun

R

AW Members found some interesting ways to cross-train and spend their “easy days” over the summer. Organized and coordinated by Steven Rush, club members met every Monday morning to canoe and kayak Lake Grapevine. “It’s been neat to see and experience the lake from a different perspective than running around it. It is a beautiful and

Jeff Barnhart makes waves at Lake Grapevine

Steven Rush kayaking across Lake Grapevine

serene way to begin the morning and the week,” comments Kelly “K2” Richards. “It gives everyone a chance to rest their legs after a weekend of hard running while the upper body gets a good workout.”

Others met on Friday mornings to “cross-train” by water skiing. No one has been able to fully convince the masses what the cross-training benefits are, but everyone is in agreement that it was a great way to head into the weekend! And then there are the bragging rights around the office. “So, you went to Starbucks again this morning? What? Me? Oh, no big deal, I just skied around the lake for awhile before coming to work.” What’s better than owning a boat? Having a friend that owns one and takes you out each week, thanks Jeff “Barney” Barnhart!

If you thought you saw a RAW member that seemed to be gliding through the air, chances are… they were! Sunday afternoons you were likely to find members flying in glider planes, piloted by Mark Sparks at the Texas Soaring Club just south of Dallas/Ft. Worth. Soaring through the skies of north Texas, it’s easy to understand the importance of building easy days into every runner’s training schedule.

Teri Lee soaring over North Texas

RAW knows cross-training and rest does a body good!

Keep Grapevine Beautiful Park Clean Up September 23 at 8:30 am Casey’s Clubhouse (Park & Dove) Keep Grapevine Beautiful

Park Clean Up

September 23, 8:30-12:30pm

18 FOOTPRINT | September 2006

• Free lunch following clean up at 11:30 am.

• Kids and families are welcome to participate.

• Contact Thomas Okkazaki to sign-up tokaz007@hotmail.

Western States 100: Squaw Valley to Auburn, CA

By Doug Ryan

I

trained hard for my first Western States 100 ultramarathon. I was on pace for 3,500 miles this year and peaked at 120 miles per week. I did 515 pound leg press repeats and 240 pound extensions and curls. Since mid-January, I ran 22 long runs between 20 and 50 miles and lost 13 pounds. However, I was woefully unprepared to handle things when they went totally wrong.

I began the race with my friend, Drew Meyer. We had fun hiking up to Escarpment in the cool morning air and reached the aid station in 46 minutes and the top in 63 minutes. We had hopes for …my first Western States 100 ultramarathon. I was on pace for 3,500 miles this year and peaked at 120 miles per week. I did 515 pound leg press repeats and 240 pound extensions and curls.

Since mid-January, I ran 22 long runs between 20 and 50 miles and lost 13 pounds.

sub 24-hour times, but the forecast was for temperatures over 100 degrees. The technical nature of the high country trail surprised me and took a lot out of my legs. Drew and I ran at a comfortable pace, but found ourselves 13 minutes over the 24-hour pace at Lyon Ridge.

Most of the morning was spent running on the back of the mountain in the shade; however, that was about to end. At the Red Star aid station, I made my first mistake. I drank 3 cups of Coke and filled my two 20-ounce water bottles and left. What I should have done was grab a third bottle from my drop bag. The next aid station was 8 miles away and the course passed through a burned-out ridge with several difficult climbs. It was very exposed to the sun.

As the temperature climbed, I drank my bottles dry two miles short of the Duncan Canyon aid station. I had no choice but to gut it out and run it in. By the time I arrived, my legs were beginning to cramp. I sat in a chair and drank 30 ounces of replacement drink, swallowed

a GU energy gel, took another Succeed electrolyte capsule, asked a volunteer fill my bottles, and took off. To this point I had taken three Succeed caps and took a fourth a mile down the trail.

me later my color was pasty white and they were pretty concerned about me.I thought it was odd that Mike came back over to check on me, but was no longer

We were scheduled to get weighed at the next aid station, Robinson Flat, and I knew I was getting dehydrated, so I drank regularly. This was an easier section of trail that had lots of downhills through the forest. However, I was cramping too much to run. Eventually, I reached the bottom and started the hike up through a burned out forest.

What was once a beautiful forest looked like a surreal collection of telephone poles. I lead a group of four other runners up the climb, hiking briskly. The guy behind me was a local and said I would do well since I was taking it easy. The climb to Robinson Flat went on for what seemed forever. I emptied both my bottles, refilled one in a stream, and downed it before the top. When I stepped on the scales at aid station, my legs shook so much the needle wouldn’t stop hopping around. The lady pronounced me 185, down five pounds.

As I was eating some water melon, Mike, the aid station caption, told me I needed to sit down and eat/ drink and to get his permission before I left.

I took a few feet towards my crew and threw up three times. My brother, Don, led me to a tree stump to sit down. Mentally, I was prepared to follow him, but he stopped at a dividing tape strung near the ground and motioned for me to step over it. All I could do was look at it. He put his foot over the tape to push it down and tried to get me to step over it. I wasn’t able to make that hurdle until someone gave me a gentle push.

Once on the stump, my wife, Sherry, and Char Thompson, my crew member, gave me a bottle of cold yogurt to drink.

While I wasn’t able to answer a direct question, I do remember thinking, “Why did I buy low fat yogurt?” Sherry told

As Doug Ryan rests on a tree stump, he questions his choice of low fat yogurt.

talking directly to me. He again told my brother I needed to sit and eat and get permission to leave. I drank another cold yogurt drink. I was handed a water bottled someone bought at the store, but immediately spit it out because it was hot.

Char then put some ice from her cooler in a cup and gave me some cold water.

The aid station volunteers filled my bottles. We didn’t know they ran out of ice and I eventually left with hot water, despite the fact we had plenty of ice in a cooler.

I took it easy for a half a mile and then tried to run, but soon got hit by another wave of cramps. I had another downhill section, but all I was able to do was walk.

About two miles out from Robinson Flat, both legs cramped severely and I sat down on a tree trunk. My left calf distorted out of shape and I grabbed it with my hand squeezed in back into shape. I then promptly threw up another seven times.

I must have looked pretty pitiful since seven or eight runners all stopped to pat me on the back and offer encouragement as they ran by. I was disappointed to lose fluids and calories and the two Succeed caps I had just taken, but I felt better and was able to run for a mile or so. ►Continued on page 22

September 2006 |

FOOTPRINT 19

RAW in the Kitchen

By Bridget Smith When I asked Debbie Carpenter for this recipe, the following is exactly how she sent it to me — word for word (Thanks to the miracle known as “copy and paste”) I could not have written it any better — Debbie gets full “by-line” for this month’s offering.* Debbie’s Awesome Sopaipilla Cake (See fine print below for “points”*) • Spray 9x14 pan and preheat oven to 350˚ • Spread out one package Pillsbury crescent rolls (8 total) to cover the bottom of the pan—NOT low fat (are you crazy?)

• Beat together 1 cup sugar / 2 pkg cream cheese (16 oz total) / 1 1/2 tsp vanilla (better with real vanilla, not imitation) • Hand stir into this mixture 2 or 3 14 oz cans pie filling (note the consistency and don’t let it get too runny—you’ll probably want to drain the filling if you use canned fruit instead of thick pie filling) and put the whole mess into the pan • You can put the cream cheese mixture into the pan first and then top with the pie filling—this works great on bigger chunked fruits (peaches and apples, for instance) • Top with another 8 crescent rolls • Stir together 1/2 cup sugar and 2 tsp cinnamon, sprinkle over top of cake • Drizzle top of cake with 1 melted stick of butter (again, REAL butter—this is not supposed to be healthy) • Bake for 35 minutes, although you may have to drop to 325 and bake for an hour if the cake mixture was too runny

*Now for the “fine print”, I promised Debbie that I would keep this part secret so as not to ruin the overall “evil-ness” of this recipe… but you COULD use reduced fat crescent rolls, Sugar free pie filling, light butter and cream cheese, and even Splenda in place of the sugar. Do this and it works to be about 5.5 points for 16 servings.

Recipe ideas and comments on this column can be sent to Bridget Smith at fpt_bridge@verizon.net.

20 FOOTPRINT | September 2006

Get HIP Health and Injury Prevention: Running From Injury

By Dr. Robert Fowler Escaping injury in distance running is no simple matter. Most injuries that occur from running are of the overuse type and the risk for such injuries increases proportionately with increases in mileage and training intensity. Training errors, such as increasing mileage too rapidly, are consequently major causes of running injuries. Similarly, adding intense training sessions like speed work or hill training can result in injury if not initiated gradually and cautiously.

Perhaps the most common training error is not allowing enough time for rest. Rest days should not only be scheduled, but should also be taken any time you either feel significant or persistent musculoskeletal pain or are simply fatigued. These rest days can be complete (no exercise) rest or active rest in which you perform some light cross-training. To avoid these training errors and some other possible causes of injury: • Increase training volume gradually (10% per week is a common generalization).

• Add speed or hill work initially at lower intensities and not at the same time you are increasing mileage.

• Get adequate rest. Consider at least one day of complete rest per week. Since this is a very individual parameter, listen to your body and take additional rest if pain or fatigue develops. Periodic (every 2 - 4 weeks) reduction in your weekly running mileage, including decreasing the length of your long run, can also help prevent injury.

• Run on softer surfaces as much as possible. Take advantage of the dirt trails around the club house and in the area.

• Ensure proper fitting and replacement of running shoes.

Changing shoes, or alternating a new (different) pair with your existing pair, can possibly provide some relief from incipient pain.

Stretching is commonly, but not universally, believed to lower the risk of overuse injury. Although different schools of thought exist on this topic, stretching is advisable at least after your running or cross training workouts.

You may benefit as well from gentle stretching, after an appropriate warmup, before your runs. Combining the warm-up and stretching is now popular in the form of dynamic flexibility routines. A gradual cool-down at the end of your run is also a good idea, especially for older runners.

Cross-training can also help you avoid injury. Aerobic sessions of cycling, exercise hiking, elliptical training, swimming, etc., provide a different training stimulus and also reduce the repetitive and specific musculoskeletal stress of running.

Moderate strength training can help prepare your musculoskeletal system to handle the stress of running and thereby lower your injury risk.

However, some tapering of resistance training may be necessary later in a marathon training program to prevent accumulating an excess total volume of training. Such an excess dose of exercise can result in overtraining syndrome.

If despite following these principles, you experience significant new pain, persistent pain of even mild nature, or other symptoms of concern, you should initiate at least a brief period of rest from running. Icing after workouts may help diminish early pain and inflammation. A short trial of an overthe-counter anti-inflammatory agent is reasonable, but these medications should not be used regularly if you are still running as they could mask worsening symptoms.

If the brief rest from running and the other measures listed above do not resolve your symptoms upon a cautious attempt to resume running, you should seek a medical opinion from a physician qualified and experienced in sports and running injuries.

RAW RACE RESULTS Please e-mail your race details to thomas “t.o.” okazaki at tokaz007@hotmail.com From 5Ks to uLtrAS

June 3, Colleyvile, TX

Colleyville Lions Club X-Sightment run 5K

Ken Hall: 16:30.7, 1st MMW Jeff Garber: 17:41.0, 2nd MMW Robert Fowler: 19:07.3, 1st AG Laurie Lukanich: 23:15.6, 2nd AG Bridget Smith: 24:12.2, 3rd AG vern Lumbert: 25:30.7 Don Krell: 27:04.1, 3rd AG Kathy Krell: 27:04.1 3rd AG David Smith: 28:11.7

June 25, Munising, MI

July 15, Okoboji, IA

Janet Dixon: 2:41

Sam Thompson: 4:18:17

Pictured rocks half marathon July 1, Leadville, CO

July 16, Napa to Sonoma, CA

Sam Thompson: 5:49:30

Jon “Polar Bear” Korte: 1:23:53, 1st AG

Leadville trail marathon

July 22, Dallas, TX

Liz Tinch: 32:59

Rick Hanson: 57:37.00, 1st AG Jon “Polar Bear” Korte: 59:23.90, MMW Mindi Rice: 1:00:01.35, 1st Female Overall Troy Pruett: 1:02:17.45, 1st AG Lee Robodos: 1:02:32.80, 2nd AG Robert Fowler: 1:02:49.50, 3rd AG Jack Hase: 1:04:19.20, 2nd AG Tim Yalko: 1:04:50.85, 1st 15K, Mark Sparks: 1:10:38.25, Overall Male Clydesdale Winner Trish Field: 1:11:19.25, 3rd AG Rick “SupaFly” Sanford: 1:11:36.15 Steve “Dog Dude” Rush: 1:14:54.40 Chris McCain: 1:15:39:30 Lori Cerami: 1:16:10.70 Gregory “Spareribs” LaMothe: 1:16:20.95, 3rd AG Jessica Hanson: 1:16:37.90, 3rd AG Laurie Lukanich: 1:19:07.45, Kevin “Scooter” Wessels: 1:19:54.85 Tony “Flash” Flesch: 1:21:20.50 Jeff “Tri-Barney” Barnhart: 1:23:57.55 Staci “Tini” Rivero: 1:26:35.90 Bridget Smith: 1:27:26:80 Kim Dahany: 1:28:26.85 “Lethal” Letha Cruthirds: 1:31:19.55 Jessica Roberts: 1:33:28.75 Jill Smith: 1:47:20.35 Susan Woodward: 1:47:30.65 Alan Engisch: 1:57:40.55

Denton Liberty 5K July 4, McKinney, TX

Fourth of July Fireworks 5K Laurie Lukanich: 21:47, 1st AG Bridget Smith: 22:46, 3rd AG

Kelly “K2” Richards: 3:56:31

Flagpole 8K

Salt Lake City marathon

July 4, Dallas, TX

Salt Lake City half marathon

Mark Miller: 27:58, Overall Winner Kim Danahy: 45:11

June 4, San Diego, CA

Coca-Cola Zero rock ‘n’ roll marathon

Mark Sparks: 3:53:18 Ric (Tony) Roberto: 4:00:21 Ted Winter: 4:51:12, 1st marathon

June 4, Deadwood, SD

Deadwood mickelson trail marathon Pam Truhn: 4:53:33

July 4, Portland, OR

Foot Traffic Flat Marathon Sam Thompson: 3:52:40

July 4, Colony, TX

Liberty run – 2.65 miles

Lee Robodos: 15:56.00, 2nd AG Yolanda Hopping: 16:08.60, 1st AG Lori Cerami: 20:23.50 Kim Danahy: 24:13.20

July 4, Southlake, TX

60 minutes to Freedom Fun run

Jill Smith: 27:19, 3rd AG Jill Smith: 27:21, 3rd AG

Troy Pruett: 9.261 miles Mindi Rice: 9.116 miles Henry “Squishy” Galpin: 8.374 miles Andrew Hale: 7.968 miles Kelly “K2” Richards: 7.392 miles Sarah Hale: 7.365 miles Doug Keefe: 7.172 miles David Ball: 7.001 miles Mike Czyz: 5.976 miles Jessica Roberts: 5.947 miles Jill Smith: 5.869 miles Jeff “Tri-Barney” Barnhart: 5:302 miles Pat Noell: 2.867 miles Guy McCracken: 2.867 miles John Bush: 2.867 miles Bill Lusk: 1:992 miles

June 17, Frisco, TX

July 8, Flower Mound, TX

June 7-26, Bachman Lake, Dallas, TX

Jogger 5K Summer Series #4-Jeff Garber: 18:29, MMW #5-Jeff Garber: 18:08, MMW #6-Jeff Garber: 18:32, MMW #7-Jeff Garber: 17:56, MMW #8-Jeff Garber: 18:46, MMW #9-Jeff Garber: 18;26, MMW #10-Jeff Garber: 18:21, 1st AG

June 8 & 15, Ft. Worth, TX

2006 ricky Cox trinity 5000 Series

Dadfest 5K

Yolanda Hopping: 20:11.95, 1st AG Staci “Tini” Rivero: 24:22.20, 2nd AG

June 17, Southlake, TX

Southlake Park and recreation Summer track

Girls 11-12 800 Meter Run 12 & Under Felice Johnson: 2:48, PR Girls 11-12 One Mile Run 12 & Under Felice Johnson: 6:24, Overall Winner Boys 9-10, 800 Meter Run 10 & Under Matthew Barnhart: 3:02

June 25, Ft. Worth, TX

Ft. worth running Club 3 Amigos 4 miler Stan Ujka: 24:21, 2nd AG

Carneros wine Country half marathon

July 4, Denton, TX

June 3, Salt Lake City, UT

Staci “Tini” Rivero: 1:49:45 Tony “Flash” Flesch: 1:54:25 Kristen “KK” Keats: 1:59:13, PR

university of okoboji marathon

texas Amateur Athletic Federation regional track meet Girl 11-12 800 Meter Run 12 & Under Felice Johnson: 2:39, PR Girls 11-12 One Mile Run 12& Under Felice Johnson: 6:05, PR by 12 sec.

Boys 9-10 4X400 Meter Relay 10 & Under Matthew Barnhart: 1:22 leg, PR- Team Wins Silver

July 8, Pamplona, Spain

running with the bulls

Jim “Capt. Ruby” Rubalcaba – One Pamplona Bulls – Zero

July 9, Bellevue, WA

Seafair marathon

Sam Thompson: 3:45:48

too hot too handle 15K

too hot to handle 5K

Mark Miller: 17:20.45, 1st AG Thomas “T.O.” Okazaki, 19:54.05 Mary Ann Cavio: 25:33.95, 3rd AG David Smith: 27:29.05 Teri Lee: 30:36:25

July 27-30, Round Rock, TX

the At&t tAAF Summer Games of texas

Girls 11-12 800 Meter Run 12 & Under Felice Johnson: 2:42.00 Girls 11-12 1600 Meter Run 12 & Under Felice Johnson: 6:11.00 Girls 11-12 High Jump 12 & Under Felice Johnson: 4 feet - 6 inches, PR Boys 9-10 4x400 Meter Relay 10 & Under Southlake ‘A’: 5:22.19, 15th Overall Matthew Barnhart: 1:21:50-1st leg, PR

July 29, Grapevine, TX

north texas trail runners night run (18 mile Prediction Event) Jack Green: Predicted Time: 3:50:00 Est. Actual Time: ~4:20:00 September 2006 |

FOOTPRINT 21

RAW RACE RESULTS continued June 3, Grapevine, TX

Paddle, Pedal and Pound the Pavement vII Sprint triathlon

(300 yd swim/20K bike/6K run) Noreen “Diva” Henry: 1:14:14.6, 2nd AG Jeff “Tri-Barney” Barnhart: 1:16:11.2, 3rd AG Rick “SupaFly” Sanford: 1:16:37.0, (1st Tri)

June 11, Grand Prairie, TX

metroplex Sprint triathlon

(800 meter swim/27K bike/5K run) Scott Decker: 1:18:09, 2nd AG Lee Miller: 1:24:43 Trish Field: 1:24:49, 2nd AG Noel Widdowson: 1:25:04 Julie Sheridan: 1:26:11 Mike Doud: 1:29:58 Adrienne Stipe: 1:37:43 Lauren Wallach: 1:49:42

June 25, Lubbock, TX

buffalo Springs Lake triathlon half Ironman 70.3

(1.2 mile swim/56 mile bike/13.1 mile run) Lee Miller: 5:46:10 Carl Stipe: 6:10:44 Adrienne Stipe: 6:26:50 Noel Widdowson: 6:56:43 Lauren Wallach: 6:59:06

buffalo Springs Lake tri raider Sprint triathlon

(500 meter swim/17.1 mile bike/5K run) Byron Benoit: 1:27:31, 1st AG, 1st triathlon

June 25, Coeur d’Alene, Idaho

Ford Ironman uSA Coeur d’ Alene

(2.4 mile swim/112 mile bike/26.2 mile run) Jim Lukanich: 10:31.29, 3rd AG, Hawaii Ironman Qualifier Ryan Burns: 14:42:51

July 9, Lake Ray Roberts, TX

Disco triathlon

(500 yard swim/ 17.6 mile bike/5K run) Jim Lukanich: 1:17:24, 1st AG Mike Doud: 1:29:21, 1st AG Steve Bryant: 1:30:18 Jeff “Tri-Barney” Barnhart: 1:34:30 Marty “Buster” Metzger: 1:42:46 Rick “SupaFly” Sanford: 2:06:24

July 23, Frankfurt, Germany

Ironman Germany

(1.4 mile swim/112 mile bike/26.2 mile run) Chris Hillen: 11:22:22 Linda Ellestad: 12:51:08 Al Walker: 12:57.25 Scott Decker: 13:16:53

July 30, Hampton, VA

tri America hampton triathlon (1.5K swim/40K bike/10K run) Samantha Galpin: 2:33:00, 1st AG

Adventure racing June 24, Spicewood, TX

Adventure race Girl Challenge

(4-6 mile navigation trek/8-12 mile mountain bike /3-5 mile paddle) Team Brick: 5:32 (Debbie Carpenter/Elizabeth Krause) The WFF’s: 6:08 (Reba Becker/Kelly “K5” Carper Erickson)

LeGenD

Duathlons & triathlons

Pr-Personal Record AG-Age Group mmw-Male Masters Winner Fmw-Female Masters Winner

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

Western States 100: Squaw Valley to Auburn, CA ◄Continued from page 19

Three medics running the course, caught up to me and gave me some water. They followed me closely to Miller’s Defeat aid station and then to Dusty Corners. When I ran they ran, when I stopped to walk, they stopped. While I appreciated their concern, it felt like I had vultures hanging around waiting for me to fall.

The hike up Devil’s Thumb is a steep two-mile climb with 36 switchbacks and is considered the very demanding. I passed nine runners along the way, but felt desperate at the top. I weighed in at 185.5 and told the volunteer I was in trouble and that I threw up ten times and hadn’t been able to pee in over nine hours. They iced me down and fed me ginger ale and soup. The doctor pronounced me fit, but my legs were cramping badly. I laid down with my feet up on a stretcher. After a few minutes the doctor came over and said he could see my calf muscles firing from 30 feet away. He had someone come over and massage my calf muscles, but they kept twitching and the cramps moved to my quads and hip abductors.

I wanted to quit the race, but could not get taken out of Devil’s Thumb for hours, so I decided to make it the next eight miles to the top of Michigan Bluff. The volunteers strapped my water bottle belt around my waist and I ran out. Unfortunately, my brain was on screen saver mode and I got more than a mile down the road before I realized that no one had filled my bottles. I was dehydrated and cramping badly and left without any water. The next five miles were hard and I began to feel

22 FOOTPRINT | September 2006

very sorry for myself. I got passed by seventeen runners before I reached the river again and was able to fill my bottles at the aid station. I got some calories and started the 2.8 mile hike up to Michigan Bluff.

I must have had a lot left because I passed five runners up the mountain, including Gordy Ainsleigh, who was the first guy to ever run a hundred miler. In 1974, Gordy was competing in the Western States Trail Ride. When his horse was not well enough for the ride, Gordy took off and completed the race on foot. As I passed him, he said, “You are doing well.” I didn’t have the heart to tell him I was climbing up just to quit.

At the top I was through and didn’t want to suffer any more.

The aid station captain then cut off my wrist band. I had a bad day and was concerned about my health. However, I could have and should have gone on. Gordy eventually finished with an hour to spare. I got dehydrated and fell into electrolyte imbalance, which I couldn’t fix. I made mistakes by rushing in and out of aid stations. I then decided to quit rather than allowing my body time to recover in the cooler night air.

Things went badly and I didn’t take care of them.

It was a tough day for everyone. The guy who was in 1st place fell several times during the final 300 yards on the track and finally collapsed five feet short of the finish line. He was dragged across by his crew and taken to the hospital. He recovered, but was disqualified for receiving assistance. Drew battled illness and crossed the line in 29 hours 33 minutes.

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 on-line renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038 You can still renew at the clubhouse or through the mail. Simply, fill out the membership application and drop it off or send it in.

Whether training or racing…always look good…get your RAWear now!

Summer wear: singlets, Cool-Max hats and shorts Safety wear: long sleeve bright yellow shirts Sweatshirts Shorts Singlets Cool-Max hats

$40 $20 $20 $15

Long-sleeve shirts Beanie Caps Socks Gloves

$15 $10 $5 $2

Contact Kelly “K2” Richards to make a purchase.

September 2006 |

FOOTPRINT 23

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

PRSRT STD A U.S. Postage PAID Grapevine, TX Permit No. 243

ShAre wIth A vISItor or new member After reading this issue, drop it off at the clubhouse for visitors to get to know us.

Ask Spareribs

By Gregory “Spareribs” LaMothe

M

y apologies to all Footprint readers for my absence last newsletter. I was away on a religious retreat where I learned so very much, principally the importance of kindness and showing respect and tolerance for fellow humans. I know it has made me a better person, and I am sure you will see it reflected from now on in my column. And now here are a few highlights from this month’s mail: Dear Spareribs:

I heard that your club has its own running gear and that it is increasingly popular in the Metroplex right now. I am a new LGRAW member. I would like to buy some of this gear as I am getting tired of running in basketball shorts. What’s the procedure?

- Mindi in Lewisville Dear Mindi:

No problem! Just go to the clubhouse any day and pick out the items you like, or take home a number of each to try on.

Keep the ones you like and bring the others back, if you think of it. Then just drop a check in the box on the coffee table in whatever amount you think is fair. Hope you find some great buys!

- Spareribs Dear Spareribs:

You probably don’t remember last December when I kicked your butt at the White Rock Half! This year I plan to run it again and I start my training this fall. Unfortunately, because of work commitments, I will now have to

run very early in the morning when it’s dark. I have very little experience with night running. Any ideas?

- Henry in Las Colinas Dear Henry:

Yes, I do remember that race.

Congratulations on your win.

As to running at night, I suggest very dark clothing when on the roads. Light colors tend to surprise and confuse drivers and cause them to swerve.

The same goes for any reflective gear; avoid it entirely. And finally, to avoid the glare of oncoming headlights, always run with the traffic so you can concentrate on your run and not be distracted. Good luck with your training, and I look forward to racing you again in December.

-Spareribs Dear Spareribs:

I’ve had to sign up for water and Gatorade duty quite a bit at the club because no one else will do it. I don’t mind helping out, but what really upset me last week is to have one club

member criticize me because the jugs had some mold in them. I try real hard to wash them out, but I can’t seem to get them clean. I don’t want to be embarrassed again. Any ideas?

- T.O. in Grapevine Dear T.O.:

Sorry about that T.O. Why don’t you do what I do when I have the water duty? The jugs come out sparkling clean. In the bathroom you will find a long toilet brush. Put some water and liquid detergent into the jugs and then use the toilet brush to scrub around the bottoms, the insides and top rims where the lids screw on. Then, to ensure the mold dissolves, don’t rinse them out.

Just let them air dry on the counter upside down. When they’re filled again the following week, all that mold and detergent will just dissolve into the Gatorade and the jugs will be as clean as can be. I guarantee no one will criticize you again, and you may even inspire others to step up to do the water duty themselves.

- Spareribs

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com