September 2014 by Lgraw Post

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Lake Grapevine Runners & Walkers | September 2014 Dear Lake Grapevine,

Welcome to the September 2014 issue of the Footprint! In the previous paper version of the Footprint, members were able to view their membership expiration date. Beginning with this issue, your membership expiration date will be included in the electronic version of the Footprint! Each month you will see your membership expiration date located on the right hand side of page above the Quick Links section. If you have questions regarding your membership status, contact us! Missing the paper version of your Footprint? A link to print your copy is listed at the very top of the Footprint. Now you can catch up on the latest at LGRAW right in your hands! This month we honor our Teachers at LGRAW. Check out the article with quotes from a few of our members in the teaching field. When you are at the club, give our teachers a high five and a thank you for all the hard work they accomplish in education. Happy Reading!

Calendar of Events Join us for our scheduled run/walk gatherings! Saturdays and Sundays 7:00AM RAW Clubhouse Trail Run/Walk Wednesdays and Fridays 6:00AM and 7:00AM RAW Clubhouse Track Workouts: Tuesdays 5:00PM-6:30PM Grapevine Middle School Track (subscribe to grapevinetrackies Yahoo Group for schedule and/or location changes) RAW Luau Saturday, September 6 6:00pm Tom Shetina's Home (address listed at the RAW clubhouse) Newbie Sunday Sunday, September 7 7:00AM RAW Clubhouse Board Meeting Monday, September 8 7:00PM RAW Clubhouse Lunch Bunch Tuesday, September 16 NOON Red Dog Right

RAW Luau Time!

My Membership Expires: LGRAW

Quick Links contact us membership renewals volunteer sign-up water duty instructions RAW forum like us on facebook LGRAW board of directors

RAW Privileges

He `ôpû hâlau

(A heart as big as a house)

We all know RAW-buds have the biggest hearts of all. Time to celebrate at the annual RAW Luau! We can't wait to join together and have a lot of fun!

Saturday, September 6, 2014 6:00pm at Tom Shetina's house (address is listed at the clubhouse).

Our wonderful club is providing pork, chicken and baked beans. Feel free to BYOB and a side dish!

Dallas Athletes Racing 15% discount on all 2014 races/triathlons. Coupon code: Raw15. Limited time only: Special RAW member 20% discount entry to the Blue Red Run Nov 16th. Email PR@lgraw.com for the discount code. Luke's Locker 10% off most purchases with your membership. Running Warehouse enter LGRWD at checkout (exclusions apply). RunOn! 15% off purchases on the day they come out to RAW for a shoe demo. Sunstone Yoga (First Sunday of the

month) FREE Yoga classes at ALL DFW area Sunstone Yoga locations. Print this newsletter as proof of your membership.

3311 W. SH 114, Southlake Run@Work Day morning social run Friday, September 19 RAW Clubhouse

SAVE THE DATE!

October 2 Double Trouble Training Run and presentation by Marybeth Crane, DPM 5:30 PM RAW Clubhouse October 11 Walk to End Alzheimer's Registration open, contact Christine Bassano, RAW Team Captain for more information. October 16 Double Trouble Training Run and presentation by Tim St. Onge, DC 5:30 PM RAW Clubhouse October 25 Double Trouble 5k & 10k Registration open: (www.lgraw.com/doubletrouble) December 6 Christmas Party Cross Timbers Winery December 14 Metro PCS Dallas Marathon Aid Station January 10, 2015 Bold in the Cold 5k & 15k

Footnotes Congratulations Tony Flesch who received his teaching certification in yoga. Thank you To all RAW water duty volunteers who take just a few minutes of their time to stock the course with cool water and Gatorade EVERY Saturday and Sunday! Without your kindness, there would be A LOT of thirsty RAW runners on the course! Lost & Found Left something at the clubhouse? Check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

FOOTPRINT Submissions

Make plans to join us for the 2nd annual RUN@WORK DAY at LGRAW WHEN: Friday, September 19 WHERE: RAW Clubhouse TIME: 6:00 - 8:30 AM If your workplace isn't hosting a RUN@WORKDAY come run with us before work. We'll have bagels, fruit, coffee & juice post-run and lots of great door prizes! Hosted by your RRCA State Rep Kathryn Gleghorn and RRCA Board Member Kelly "K2" Richards.

Club Stuff Where is SNL? SNL (Saturday Night Live) has been a long standing tradition for members to meet one Saturday night each month to relax, enjoy good food and visit with fellow members. The attendance however has decreased greatly and over the past few months, only a handful of members attend. Your RAW board is looking at new and exciting ways to bring members together. If you have a suggestion, send us an email. We would love to hear your ideas!

September Board Meeting Join your RAW board members for the September board meeting. All members are welcome! The next meeting will take place at 7:00 PM Monday, September 8th at the clubhouse. Do you have an agenda item you would like have added? Send an email to secretary@lgraw.com by September 5th and we will get your item added to the agenda.

Making Cents! Did you know...

(Through July 31, 2014) The club has a 2014 net income of approximately $13,300. The 2014 Bold In The Cold race net income was a little over $17,000. The club has spent $444.55 for the snacks. Rent expense for the clubhouse is $5400 per year.

Share your race or training experiences with RAW! We are always looking for content to include in the FOOTPRINT. If you have a running/walking related story or photo you'd like to share with the club, consider submitting it for the FOOTPRINT Access submission guidelines for details! The deadline for the October article submission is September 15. Footnotes: Want to give a shout out to your running buddy in the footnotes section? Send your buddy's name and a note to PR@lgraw.com by September 15 to be included in the October FOOTPRINT. You can send congratulations, condolences, get well, speedy recovery wishes, or wishes of good luck.

Club members and their employers have donated $935.

A New Race Director For A "New Race" By Chris Morris In case you've been living under a rock, this year on Saturday, October 25 marks the 15th Double Trouble for RAW. While we're keeping the 5K/10K concept, allowing people to compete in either race or both, a few other things are different this year. We have two new fun runs - a Kids K and 2K race. We are also excited to have Grapevine Craft Brewery serving beer after the race, as well as designing and contributing a commemorative race glass for all finishers. Keeping with the beer theme, Foot and Ankle Associates of North Texas plans to provide koozies to race participants. Longtime sponsor BreadHaus will also be making banana bread, a big club favorite, for everyone to enjoy. For the first time, we are offering a Couch to 5K program with Double Trouble. After a great C25K group at Bold in the Cold this year, we're going to have even more people involved this time. For only the price of the 5K (now $25), registrants can participate in six weekly group training runs with our RRCA-certified coaches, as well as receive a customized training plan so that they can keep up between the weekly runs. Registration for C25K closes on September 12 so that participants don't miss out on any of the training sessions. Our volunteer coaches and especially "Volunteers are what make it possible", Chris Morris coordinator Tony Flesch deserve a big thank you for helping us offer this great value! For more information on the C25K, contact Tony Flesch. After volunteering and running in nearly every club race since I joined RAW, I decided this was my opportunity to direct a race for the club. Competing within a packed Metroplex race calendar in October requires lots of planning and possibly a little lunacy. There is still plenty of work left to do, but we couldn't have made it this far without the help of many people. If you've discussed ideas with me, helped contact sponsors, contributed to the club's race director manual, offered encouragement, or even told me there's no way I could possibly do it, thank you! RAW volunteers are what make it possible for us to put on such a first class race at an economical price. Races require a group effort, and we'll need every bit of help we can get, now through race day. The collective experience in our club makes it look easy, but we all know it's really a lot of work and planning on everyone's part. If you're interested in volunteering for the race, please contact Kathryn Gleghorn, the Double Trouble volunteer coordinator. As always, there are lots of volunteer opportunities for those who would also like to run/walk one or both of the races. If you haven't gotten around to registering yet, go to RunSignUp. For someone relatively new to running (my first race ever was RAW's Gro Bait Ice 5K on August 1, 2010), I've learned a lot through this process. In the past four years, I've competed (using the term loosely) in a total of 43 races for about 280 miles. But running in races is a lot different from directing them. Each of those races has taught me something about what makes a great experience for the participants, and I'm trying to bring all of that together to make this a race that no one would dare miss. I hope you'll all join us. See you on race day!

Thank You Ever wonder who keeps our RAW clubhouse tidy? No, it is not Mary Poppins....our members do that's who! A few of our RAW members have been consistently helping with the much needed chores of sweeping, taking out the garbage and recycle, cleaning water jugs along with cleaning the restroom and keeping things organized. Thank you to Kelly Richards, Chris Morris, Gary Howsam and Dan Cole! They take a few minutes out of their time at the clubhouse to help keep things neat and clean. Take a moment to thank them and ask how you can help!

Making The Grade One of the most important, challenging, and at times, trying careers - a Teacher. Did you know there are quite a few teachers at RAW? Since it is back to school time, we thought we would gather thoughts from our teachers and honor this fine group of professionals! We asked a few of our RAW teachers how running and fitness has affected their teaching career and here is what they had to say:

Pat Noell: "I started teaching in 1962, right out of SMU. At SMU, sorority girls were given etiquette lessons - how to cross one's legs, how to hold a cigarette. I married near the end of that year. In 1965, pregnant a second time, I was required to quit my job. High school students might think a teach had sex! The point is that back then, women did not sweat or exercise! Pat Noell

Mindi Rice: I am going on my 17th year of teaching PE...running has helped me in the biggest way by being able to show my students that I practice what I preach! I have been able to share with my students the need to set goals and to trust their abilities to reach them...and I can share with them my experiences on doing just that. Not to mention, running helps me have the energy to keep up with these kiddos these days! Mindi Rice Sheri Rasnake: My work as an educational diagnostician brings to me a love for what I do but also coupled with that is the mental and emotional stress. Running/walking has impacted my career in a positive light. I believe that running has opened my eyes to a new world of people, places, and nutrition. This "running thing" has been part in giving me my life back and motivation in my educational career. I believe it is imperative to have active exercise to be your best in your career. Running/walking physically and mentally scrapes away the stress. There are times you have to walk away to take care of you so you can be your best. For me it is running/walking, cycling or some form of bootcamp. These forms of being active rejuvenate me so I can be my best at what I do. Which is a focused and active advocate for my students. As I said before, it has given me my life back....especially my health! Sheri Rasnake Heath Johnson: When I was in junior high school, I never ran farther than 400 yards. The coaches made us run it, and to me it might as well have been 400 miles. I was a sprinter; I was the second fastest kid in our school, and I loved turning on the afterburners. It was only 40 years later that I joined RAW and following my wife Danyah's lead, began training for long distances. I eventually worked my way up to a couple of half marathons and one full (The Marine Corps Marathon). As a teacher, then, I'm often able to use my running "adventures" as a metaphor to illustrate principles and life lessons for my kids. Imagine that: "old" Mr. Johnson ran 26.2 miles! Considering most of them think four laps around the track is cruel and unusual punishment, my meager running accomplishments loom large and impressive.

Heath Johnson Michelle Blackard: Teaching music is almost more about teaching life skills than it is music. I teach patience, discipline, accountability, and work ethic. My running reminds me every single day what it means to possess these traits. As runners we know what it means to get out of bed when we'd much rather hit snooze. We know what it means to work towards running 26.2, even if we can't fathom it in the present moment. I'm thankful to have running in my life to always remind me of the bigger picture that I am trying to teach my students.

Kat Sparks: Running has had a huge impact on my teaching. Many of my best lessons come after a long solitary run...my mind is free and more creative when I run. My students and their parents love hearing about my running adventures and I include some of my training/racing on my school blog. I have used the downloaded maps and stats from my Garmin to write real life math problems for them to solve which creates a lot of excitement in the classroom. It is obvious when you walk into my Michelle Blackard with her high school classroom that I am a runner as some of my medals hang in the windows and I have a variety of running percussion instructor related posters and quotes. Running is a great way to Kat Sparks connect with the kids and parents. One of my favorite aspects of being a "running teacher" is seeing the excitement in a child's eyes as they tell me about their first 5k or how their mom/dad rocked a recent marathon. Even the parents make a point to stop by my room and tell me about their races!

Danyah Arafat-Johnson

Danyah Arafat-Johnson: Running has help me stay focused on what shapes my life, and my career is a big part of who I am. As a teacher, I always told my students to stay positive, do whatever motivated them to be the very best they could be, and not fret the little things...everything turns out okay. Running is a lot like life's lessons, the little nuances teach us so many big things. Now that I've left the classroom and am in an educational consultant role I still find that what held true when working with students still rings the same bells when working with educators on all levels - stay positive, be the best you can be, don't worry about the small stuff. Running still teaches me the same lessons, whether on the roads or trails.

Staci Rivero: Running has positively impacted me as an educator. On every campus I have worked on, I am known as "The Runner." I suddenly become the go-to person when talking about fitness. People either want to share their accomplishments or....and I always laugh....they want to tell on themselves...how they didn't run that day or they ate a huge piece of cake for breakfast!!! I enjoy each conversation. Running has opened so many doors for me at work. Some of my best running buds are people who share a passion for running. Other times I have given advice to someone who wants to run or change themselves for the better and they have become a real inspiration for me. Helping someone find a passion keeps me connected to my own goals. Students routinely share their stories about their games or meets because they know I care about fitness. I love holding my students medals or trophies and listening to their stories. While education is my job, making connections helps me perform my job. Running has given me a way to connect with many people....students, parents, and other (L-R) Staci Rivero with fellow Counselor educators. Jennifer Todd

Walk To End Alzheimer's Update By Ray Harris, Honorary Chairperson October 11, at Meadowmere Park is getting closer. The Kickoff Party for team Captains was July 31 at Cross Timbers Winery. There was a great deal of excitement, reflection and determination that this event is going to be a success and help to take the next step to finding the cause and a cure for this disease. LGRAW team captain, Christine Bassano, was there representing all of you. I had the opportunity as Honorary Chair to say a few words and it was tough. Although I lost my Mom over three years ago but it's still difficult to talk about her; she was very special. I got through it but not without a couple of pauses. There are over 5 million people currently suffering from Alzheimer's and two-thirds of them are women. Only through continued research will a way to defeat this disease be found. I hope many of you are going to join Team LGRAW and walk with us that Saturday. It should be a memorable morning. For more information, contact Christine or Ray

Cedar Ridge Trails...Hills Like Stairs By Belynda Warner

Thanks to peer pressure and a somewhat silly feeling of invincibility, I recently found myself at the start of the 2014 Cedar Ridge Run. Not really a big deal, except that I had signed up for the 36K. Not one, two, or even three laps of 5.63 extremely hilly miles, but four....in July.....in Texas. There were a few others who also signed up for the same torturous test of endurance, but most of the competition at my skill level had the forethought of dropping down to 18K or 9K, or quitting altogether. Not me, this race marked the virtual halfway point between the fateful day that Kat Sparks and I decided on a whim to run the Grasslands half marathon, and my ultimate goal of finishing my first 50K at Palo Duro in October. Minutes before the start of the race, I realized that I did not have my fuel belt, so while others were listening to the pre-race briefing, I was frantically changing plans, filling my hand-held bottle and adjusting to the idea of carrying plastic water bottles. I started with the rest of the pack but within a quarter mile, I was bringing up the rear. My plan was simply to not die that day so position was not important. This race is hard. If you are considering it for 2015, go ahead and start hill training now. "Race volunteers are amazing, but trail Cedar Ridge hills are more like stairs than the gentle rolling hills we encounter on the race volunteers border on angelic." RAW courses. However, you do get a bit of an ego boost when you reach the top of a Belynda Warner climb and are able to keep going. I even passed a runner at the top of one of those hills once. It didn't even bother me that he had lapped me earlier. I was counting it as a success. I did not think I would like the idea of a loop course, but it turned out to be one of the best race experiences. Coming into the start/finish/aid station and being waited on hand and foot (literally) by my own personal Sherpa Sheri Rasnake was refreshing! The support from other RAW members - potatoes from Jay Jones, paparazzi-style treatment from Leana Sloan, and cheers from the multitude of runners who finished ahead of me was a real boost. It was such a boost, in fact, that I found myself telling every runner I encountered on the way out to loop three that, "THIS IS AWESOME!" but then I realized those runners were finishing and I was not. The hills were inexplicably harder this direction, the photographers were done for the day and the aid station volunteers had dwindled. I was lonely and the race got harder. My knees hurt. My water wasn't staying cold. My clothes were heavy, my legs were dirty. My shoes were wet, and the sun was stupid hot. Once, when I turned a corner on the way up a hill, my heart was pounding so hard I could hear it. I wondered if that was what deathby-heat-stroke felt like. (Apparently not.) I managed to head back out on loop four still smiling, and was boosted by the lady in the Team 4:13 shirt handing out ice. Small things can be huge in a hard race. I tried to encourage the one runner I actually lapped, but after leaving her, I learned from a volunteer that she later dropped. I made it to the remote aid station and allowed a volunteer to spray me down while another filled my bottle, and yet another cleaned my glasses. Someone else asked about electrolytes, water, fuel, and my knees (seriously, they remembered from the last time I ran through that my knees hurt). At the time I didn't care about any of this as all I wanted to know is how much further to the finish line and my prize. I had two miles to go. Looking back, I am amazed at how well I was taken care of even though I was third to last in the race, looking like hell and probably not very friendly. Race volunteers are amazing, but trail race volunteers border on angelic. Fast forward (because I was anything but fast at this point), I walked pretty much all of the final two miles. At one point near a neighborhood, I heard a familiar song that had a line that made me smile: "THIS IS (bleep-ING) AWESOME." I attempted to jog a few steps at that point, but quickly settled back into a pitiful crawl. I did, however, run the last, oh, six yards or so to the finish line because how can you not when you see the race director himself waiting to pat you on the back for a job well done and not give him at least a run? Besides, I wanted that bottle of honey given to every finisher, dang it. During those final two miles, particularly on the staircase hills, I remember telling myself that once I finished, I never had to step foot on that trail again. In fact, I never had to step foot on any trail again or on any road or sidewalk or track or treadmill... just finish and it's okay to sink into a couch potato existence if that was what I wanted. And at one point when the curve did NOT reveal the expected finish line, I thought luxurious hours on the couch sounded like just what I needed. But sometimes you have to shut up and think of those who can't run, or those who had rough runs for whatever reason, and remember, after all, that "THIS IS (bleep-ING) AWESOME."

In Step With..... In Step With Bridget Smith

What's the history of your running "habit" - when did you start? How did you progress? I owe this to my husband, David. I was a walker having started getting active in 2001 as part of Weight Watchers. David suggested taking 15 minute increments of my walk and incorporating running into it (run for a minute, walk to catch my breath, etc..). I worked on this and after three months, I was able to run for 30 minutes without stopping. I was SO excited! David said, "OK, let's do a 5K!"

The rest is history. What does running do for you now? It gives me the solitude when I need it, the social opportunity when I don't. and, to quote the great Dr. George Sheehan "I run so I do not lose the me I was yesterday and the me I might become tomorrow." How did you find RAW and when did you join? David and I found the clubhouse in 2004 while training for what I think was our first marathon. A couple of folks were hanging out at the clubhouse and we stopped to ask about the mileage of the trails. Maybe it was the beer that clinched the deal (although it may have been Miller Lite, my memory is a little fuzzy on that one). What's your favorite place to run - local? - anywhere? The Erie Canal Towpath in Fairport, New York. I'm excited to run the Rochester Marathon this year (September) as 10 miles of it is on this path. We then hop on in Fairport, my hometown. I could not have asked for a better place for miles 10 through 20. What day in your running career would you like to live over again? Live again, or get a Mulligan to "Do Over"? Live again? The first time I placed in a 5k - so exciting! Do over? Grandma's Marathon, June 2012 - let's just say it wasn't pretty. What's your best advice for a newbie, or any runner for that matter? "Be Safe, Be Smart"* about your running and walking choices and just enjoy. DON'T put time or pace pressure on yourself. DO take pride in what you can do. DON'T put yourself in danger just for a run. DO set achievable goals, and be willing to accept when things don't happen the way you want them to the first time, to work hard and to make changes if needed. Finally, DO find a group to run with. A group (like RAW) provides you with security, accountability, and a sense of "HOME". Would you like to nominate someone to be featured for Giving Back or In Step With? Send us an email!

Double Trouble 5K or 10K or Combined 15K

Don't miss out on the 15th Annual Double Trouble Saturday, October 25, 2014

RAW clubhouse in Oak Grove Park, Grapevine

RAW members, register for either the 5K or 10K for $20 ($5 off) now through Sept. 22. For another $5, compete in both the 5K and 10K!

To get the discount, use the coupon code "FOOTPRINT" at checkout. Feel free to "share" your discount with friends, too!

We are also adding a Kids K and 2K Fun Run this year - only $10, includes tech shirt and finisher's ribbon. Do you have what it takes to win? We are offering cash prizes for the top male and female in the 5K, 10K, and the combined "15K." "15K" -- $200 10K -- $150 5K -- $100 Click here for more details Register for 5K, 10K or both Contact the race director

Please Thank our Sponsors! Our generous sponsors help make this all possible. Please patronize them when you can and let them know how much we appreciate their support! Baylor SportsCare BreadHaus Foot and Ankle Associates of North Texas Grapevine Craft Brewery Luke's Locker Metro Mobile Electronics Rainforest Cafe

St. Onge Chiropractic and Sports Therapy

Volunteer

As always, we will be looking for volunteers for the race. It takes a lot of help to put on a race like this, and we need you! There are plenty of volunteer opportunities for those competing in the races. This is also a great opportunity for your kids to earn volunteer hours. sign up to volunteer

Couch to 5K

If you would like some help getting ready for a 5K, try our Couch to 5K training program. For the price of the 5K race, you can participate in weekly workouts and receive a specialized training plan from our RRCA-certified coaches. RAW's next C25K begins midSeptember. Register by September 12 so that you don't miss any of the weekly workouts. more information

Post Race

After the races, we'll be presenting awards and door prizes. There will also be plenty of opportunity to recharge. We'll have the typical bananas, but also banana bread from perennial RAW sponsor Bread Haus! We are excited to announce that Grapevine Craft Brewery will be serving beer after the race, and race registrants will receive a commemorative glass!

RRCA Kelly "K2" Richards, RRCA Director-at-Large On August 16, 228th Street at Broadway in New York City was co-named Ted Corbitt Way, in honor of Corbitt's influence to modern American distance running. Corbitt, an incredibly accomplished runner, was also the first president of the New York Road Runners and founder of the RRCA. The Summer Issue of Club Running, the print magazine of the RRCA, should have arrived in your mailbox in early August but if it didn't, you can find it Online. The next RRCA Texas State Championship race is local favorite FWRC Labor Day 15K followed by The Toughest 10K in Kemah on September 20. With only a few weeks until the 9th Annual RUN@WORK Day and the 3rd Annual RUN@School Day nationwide fitness efforts on September 19, 2014, you should be well into your planning and promoting efforts with your company, employer or local school but if you're not, there's still time to plan or join a R@W Day event. RRCA North Texas State Rep Kathryn Gleghorn and I will be hosting a RUN@WORK Day (see ad for details). Remember to always Run Smart : Run Safe!

RAW Around Town... and Beyond!

Who says track workouts are all work and no play - not these Trackies! Pictured L-R: John Studebaker, Jay Jones, Alan Walker and Kat Sparks

Cedar Ridge Trail Race participant Belynda Warner had an awesome Sherpa - Shari Rasnake!

Karen Bosworth working the trail!

Fun bunch of runners spotted on the beautiful trails of Lake Grapevine. Pictured L-R: Courtney Noell, RayHarris, Staci Rivero and Belynda Warner

Laura Nelson brings home the win from Deanna's Dash 5K.

Runners wave goodbye to the summer heat at the Trinity 5000 summer runs!

RAW Represents at River Cities

River Cities sprint triathlon took place in Bossier Louisiana. The course included an 800 yard open water swim (pretty sure the gators were on vacation that day), an 18 mile bike followed by a 5k run. River Cities triathlon is known as a destination triathlon. RAW members were showered with race swag, unseasonably cool weather and a fantastic race course. Six of our RAW members took on the course and finished in classic RAW style and even bringing home hardware back to Texas!

Congratulations to these age group award winners: Michelle Blackard, 2nd. Debby Eads, 2nd. John Studebaker, 3rd. Brad Pearson, 4th.

River Cities sprint triathlon finishers (pictured L-R) Brad Pearson,

Wondering why would you race to win a brown cardboard box? Here is what was inside of each box - River Cities 2014 age group trophy! ...a beauty of

Jeff "Barney" Barnhart, Michelle Blackard, Debby Eads, Janet Dixon and John Studebaker.

a trophy, eh?

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