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FOOTPRINT Lake Grapevine Runners & Walkers

August 2007

R-A-W in the USA

10 Years Running and RAW still Rocks By Kelly “K2” Richards RAW’s 10th anniversary celebration went off in spectacular fashion. The morning dawned humid, yet rainless. Over 320 runners, walkers and volunteers gathered for the 10K Fun Run. Special participants included the Grapevine Fire Department, charter member Terry Marcott, home safely

Embracing the spirit of the fun run and fighting their natural competitiveness RAW members Craig Minyard, Jeff Garber, Mark Miller and Rick Hanson finished together. Rather than run for time, several other running buds and family members chose to run together reflecting on all the great times they shared over the past ten years and simply enjoying the camaraderie Following the run, everyone was treated to a breakfast of champions: hot dogs and cold Budweiser! The first 100 RAW members that registered were given one bottle of home brew. They had the option of a 10th Anniversary Ale, RAW Amb10tion or K2’z Natural Red, brewed by Kevin Wessels and Ray Henry, respectively.

RAW’s first four presidents. (L to R) Ray Harris, Richard Craft, Eileen Fontaine and Kelly Richards.

Gift certificates provided by Run On! were won by Mary Keefe for the best kilometer sign on the course (10K/

from Iraq, and RAW’s founder and first president, Richard Craft. It was the first time all four presidents of RAW, Richard, Eileen Fontaine, Ray Harris and I had ever been gathered at one event. The fun run course, re-created multiple times due to the flooding, mostly wound through neighborhoods and eventually reached Horseshoe Trails. On the course, runners and walkers were treated to a few RAW specialties: Freeze-Pops available in a rainbow of colors, iced-cold brew and bubbly Champagne. The only runner reported lost on the well-marked course was Marty Metzger, who seemed to get stuck looping the Brew Stop.

The ‘Bubble Babes,” (L to R)Julia McCloud, Noreen Henry and Staci Rivero try to hide champagne from the unsuspecting runners

finish line sign), Josh Loewen the volunteer who kept me semi-sane that morning, and the Fun Run participant that took the longest to cover the distance therefore having the most fun!

The fun run was all about giving back to the sport, the running community at large and most importantly to the club members who always give so much of their time, energy and enthusiasm. I hope everyone enjoyed the celebration.

After election results, the new 2007/08 Directors (L to R) Mark Miller, Laurie Lukanich, John Bush, Tony Flesch, Bridget Smith and Kathryn Gleghorn.

The afternoon festivities were just as wonderful as the morning’s. The annual softball game was cancelled due to the flooding, but the afternoon showers had stopped and the temperature was a comfortable 80 degrees. Once again, Chris Rehyer grilled dogs and brats by the dozen and everyone brought plenty of side dishes, cakes, cookies and brownies. The annual meeting and elections were held (see pages 12-13) and RAW’s most prestigious award, the Best Foot Forward was presented to Chris Rehyer (see page 12) by last year’s recipient, Rick Sanford. The night remained dry and clear and ended with a fantastic display of fireworks. I couldn’t help but think the purple ones were intended especially for RAW’s 10th anniversary.

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

RAW Inspirat

message from our President, Joe Luccioni

rAw board and Committees PreSIDent | Joe Luccioni vICe PreSIDent | Steve Rush SeCretAry | Jason Anton treASurer | Mary Keeffe DIreCtorS

John Bush

Tony Flesch

Kathryn Gleghorn

Laurie Lukanich

Mark Miller

Thomas Okazaki

Bridget Smith

Footprint eDItor

Kevin Wessels

DeSIGner | Lorraine Wessels ProDuCtIon | Doug Noell

membership Data Doug Noell



RAW celebrated its 10th anniversary on July 4th. This gave us an opportunity to look back and reflect about our history and achievements as a club. I’m proud to be a member of a group that has grown and accomplished so much during the past 10 years. RAW has become a big part of both the City of Grapevine and, of course, the local running/walking community. Now as your new directors and officers take over the administration of your club, our focus will be on building for the future, but also not forgetting about our humble beginnings in the past. I am confident in stating that your directors and officers look forward to the challenges that lie ahead, but will always remember that this is just a local, fun loving, running/walking club and not a Fortune 500 corporation. We will always try to be sensitive and mindful of the fact that the decisions we make will affect the entire club as a whole. The first major challenge that the Board faces is the future of all the major club races that we sponsor which include the Hound Dog Hustle, Double Trouble and The Bold In The Cold. I will like to point out that a large portion of the funds raised at these races benefit the club, with a generous amount also going to charity. It is a big undertaking putting on these events, especially our signature race, the Hound Dog Hustle, which has grown dramatically in the number of participants these past several years. By the time you read this article, the Board will have already met for the very first time and will have started discussions on this issue. Updates will be posted on the RAW website. For this new term year, the Board meetings will be taking place on the 4th Wednesday of each month at 7:00 p.m. We welcome and invite all club members to attend. If you have an item of business that you wish to be added to an upcoming meeting agenda, please send it to either me or to our club secretary, Jason Anton, and we will have it addressed by the Board. As your newly-elected President, I look forward with optimism to the new term year and I’m prepared to do my best in serving the club membership. Thank you for your vote of confidence in me, Steve Rush, Mary Keeffe, Jason Anton, John Bush, Thomas Okazaki, Bridget Smith, Laurie Lukanich, Kathryn Gleghorn, Tony Flesch and Mark Miller.

Calendar of Upcoming Events Check the RAWforum information on all club events: RAW Calendar Saturday & Sunday Walk/Run | 7am from the clubhouse Wednesday Trail Run | 7am from the clubhouse Friday Trail Run | 7am from the clubhouse

Upcoming Events Saturday Night Live | 1st Saturday of every month September 1st, 5pm Amore’s, Grapevine October 6, 5pm Amore’s, Grapevine Board Meetings | 7am August 22nd, at the clubhouse September 26th, at the clubhouse

To see what’s happening, log on to 2 FOOTPRINT | August 2007

Special thanks to Doug Evans, Director of Parks and Recreation and Lt. Barry Bowling, Grapevine Police The run was a smashing success thanks to these individuals and city management

RAW Racing Fund Created The 2007 Hound Dog Hustle Race Directors along with the 2006/07 Board, are proud to announce the creation of the RAW Racing Fund. This fund provides a way for deserving runners, especially local youth, to participate in our races free of charge. In the weeks leading up to the Hound Dog Hustle, generous members of RAW donated over $300 to the fund. Several children were nominated for this program at Hound Dog Hustle. Money remains in the fund and is available for use at our next race, Double Trouble, scheduled for October 20, 2007. Contact Jeff Barnhart, the Race Director if you or someone you know is in need of sponsorship by this fund. To make a donation to this fund, please send a check to LGRAW PO Box 2982 Grapevine, TX 76099. Write “RAW Racing Fund” in the memo line.

club turn-out A little or a lot of rain did not discourage the Lake Grapevine Runners & Walkers. Despite record rainfalls, June’s attendance matched last years numbers. Mar



No. of Members to Sign-in Weekends only




Total No. of Members Per Month




No. of Weekends




Closed Days




Missing Data Days No. of People Per Weekend Day








A Big LGRAW thanks to the City of Grapevine for allowing the 10th Anniversary 10K Run to travel through neighborhoods.

CONGRATULATIONS • To Susan Woodard and Darryl Crow on their July 7 wedding. • To Jessica Roberts and Randy Montz on their July 7 wedding. • To Kat Loewen and Mark Sparks on their July 11 wedding. • To Sarah Hale and Evan Ramos on their July 14 wedding. • To Mark Lehrmann and Kelly Richards on becoming Marathon Maniacs numbers 574 and 577, respectively. CONDOLENCES • To David Ball and family on the loss of David’s mother who fought a long battle with cancer. • To Kelly Richards on the death of her Grandfather, she has lost two grandfathers this year. THANK YOU • To all of our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you. THOUGHTS & PRAYERS • To Keith Hale for a speedy and full recovery from the minor stroke he suffered in late June. 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. Deadline for the October FOOTPRINT is July 1st. Send your articles to lgrawfootprint Send your news for the footnotes to

August 2007 |


Running With The Big Dogs To Face “The Beast:” St. Croix IronMan 70.3 By Marty Metzger “It was so hilly, that even the swim was uphill. Buffalo Springs is a baby triathlon compared to this!” IronMan Tom Ruyle the day after the event


our days before my biggest event of the year, we were astonished to land in St. Croix with all of our luggage and the bike box. We joined Tom and Stephanie Ruyle and 19 of their “M-Dot” friends and family members. There I was, flying with the eagles — one guy had 18 successful 140.3 mile finishes, and I found myself wishing that some of their ability would rub off before the event. Like many epic athletic events, the training is more significant than the event itself, and here at the end of my favorite part of the training cycle, the taper, I was about to find that the training was far from over. Thursday morning began with three of us taking a low-intensity 22-mile test ride to preview the most infamous piece of the bike portion. “The Beast” is a hill at mile 20, climbing 600 feet in less than a mile from the beach into the rain forest, so I was anxious to preview it before race day. The event’s web site claims The Beast averages 14% grade with a max of 18%, but we were about to find out otherwise. Each tenth of a mile was clearly marked in the pavement along with the percentage grade. We rode past sections with 16.5%, then 21%, and, finally, 27%! I slowly made it to the top without stopping or dismounting, and feeling reassured that it was possible…but would I be able to do it again on the day of the event, after swimming 1.24 miles and riding 20 miles before the hill? We’d find out soon enough.

The Swim

After setting up the bike in the transition area, the start was actually on a small island in the harbor. We had to swim out there about an hour before the starting time — a nice warm-up.

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I was in the 7th of 14 starting waves and a bunch of us collided in a standstill traffic jam on a hairpin curve about 40 yards out on the swim course. Other than that, the swim was beautiful and fun. Thanks to the two practice swims, I was confident enough to hold a very relaxed level of intensity, similar to that of a jog, conserving energy for The Beast.

The Bike

I left the water 7 minutes ahead of the cut-off, absolutely thrilled that I’d be permitted to start the cycling segment at the same ultra-conservative pace. I saw only 1 or 2 other riders in the first 20 miles, but as I approached The Beast, I suddenly noticed about a dozen of them coasting or stopping at the bottom with their jaws hanging open in disbelief.

handlebars to snap it around almost 180 degrees while leaning quickly to the other side that was now the uphill side. I was only going 5 mph, but others were going much slower. Some were walking or sitting on the side of the road. The further up I went, the more people I had to dodge as they walked their bikes. Arriving at the aid station at the top, people were laying their bikes and bodies down anywhere there was a spot. “Comin’ true Mon!” I yelled in the best island accent I could muster as I coasted at walking speed through the chaos of the hilltop and over to the downhill side, totally elated that I had no more concerns. The rest of the course was about as hilly as Trophy Club, not a flat spot to be found, but with many refreshing views of the colorful, Caribbean shoreline.

The Run

Marty “comin’ true” after taming “The Beast” and setting a personal record.

I had serious doubts all the way up. Once I made it up to the steepest part, I could no longer stand on the pedals, so I followed the example of a guy in front of me, zigzagging as tightly and often as I could across the closed road, trying not to point straight uphill. The front wheel left the ground several times as I reached the edge of the road leaning sideways uphill, pulling hard on the

The two loop out-and-back run had at least four long climbs and two short, but very steep, ones. Rest stops were every 0.6 miles and volunteers passed out two ice-cold sponges at each one. A spectator shouted to the cop in the middle of the road, “Stop that guy, he’s going to fall!” I saw a guy come running downhill with his arms flailing above his shoulders and legs way out wide like he had just tripped over a high hurdle. He was not recovering, he just kept running that way, and running, and thrashing. The cop ran up, but the runner dodged around him and about another 20 steps, at which time he executed an abrupt face-plant on the brutally course asphalt. The ambulance came by a short time later. I ended up finishing 45 minutes ahead of my goal, and we hung around St Croix for three more days, seeing such famous attractions as the Beer Drinking Pigs. In summary, anything less, and I would have been disappointed; anything more and I might not have made it.

El Scorcho…para los locos! By Kelly “K2” Richards


ey, have you heard about El Scorcho? It’s a 25 and 50K race in the middle of July that starts at midnight. No, but anything called El Scorcho has to have a cool shirt. Here began the insanity to run this inaugural event…a cool shirt. Like any runner needs another shirt! I bet when the race creators thought up El Scorcho they originally thought to call it El Stupido.

my last loop and I merely stumbled rather than falling I chalked this up to part of the adventure.

Like most distance runners I’ve seen many sunrises but few episodes of David Letterman or Saturday Night Live. It’s in bed, lights out by 10:00 PM for me, so running a race that began at midnight presented a unique challenge: when to sleep? I found taking a long nap on Saturday afternoon easier than expected and got up at 9:30 PM feeling like it was actually early morning. This was perfect and exactly what I hoped for since I only run in the morning.

Although the race was virtually in the middle of the city it had the zany feel of a trail or adventure race. Seeing spectators camped out for the night was a reminder that many runners have a motley crew of friends as nutty themselves. Running in the dark was a bit surreal; trying to avoid pitfalls and being hypnotized or nauseated by bobbing flashlights made the race adventurous. The midnight start made it unique if not downright quirky. The (hot) mid-July race date made it an absurd idea (although for Texas, it was downright cool). The combination created a, “Yeah, I’m one bad-ass runner” attitude. Somewhere around the seventh or eighth loop this might have turned into, “OK, so I’m a dumb ass, too.”

200 runners started the race which made the first 5K loop a bit crowded, but soon the runners were spread out and there was plenty of room on the path. The advertised well-lit,

Not surprisingly, RAW had over a dozen members running the two distances plus we had a support crew and our own unexpected paparazzi. Up ahead in the distance on the

The midnight start made it unique, if not downright quirky. The mid-July race date made it an absurd idea. The combination created a, “Yeah, I’m one bad-ass runner” attitude. Somewhere around the seventh or eighth loop this might have turned into, “OK, so I’m a dumb ass, too.”

mostly crushed limestone path was a bit of an exaggeration. The course was surprisingly dark and there was plenty of concrete, grass and potholefilled roads to run along. It seemed to be a sprained ankle just waiting to happen. Most everyone I spoke to had at least one ankle turn story, but I didn’t hear of any serious injuries. I had the pleasure of running the loop 10 times. I thought I had every un-even surface, curve and curb memorized then I on the tenth loop I ran off course a few feet and ended up in a dirt pile. Because it was

first lap we saw flashes of light and thought Tony “Flash” Flesch was really living up to his nickname when suddenly we figured out it was Jeff Barnhart. Incredibly he was there in the middle of the night snapping pictures making us feel like celebrities. Steven “Dog Dude” Rush and Byron Benoit offered excellent support, fresh iced-cold water bottles after each loop, the sweetest, juiciest watermelon I’ve ever tasted, pizza, lots of cheers, a few jeers and endless words of encouragement. Byron’s “You’re

NOT almost there, your NOT even close!” caused me to burst out laughing, which also caused me to choke on the swig of water I just took. Most of the RAW members that ran the 25K stayed all night and offered their support as well. When Rick Sanford and I finished the 50K we joined the rest of the gang in paying tribute to Thomas “TO” Okazaki by making the TO Tunnel that he had to run through before starting his final lap. This was one of the most special races I’ve ever run. Every ultra distance race I’ve done has been Rick’s idea and we’ve run many miles of each of them together. However, this was the first time we ran the entire race together. It was so neat to watch Rick run the best long-distance race he’s ever run, not because he made it look easy, but because he struggled and still triumphed. He stayed focused through the pain and discomfort and kept running long after he wanted to walk. Our splits were incredibly consistent. Our original goal was to run a sub 5:30, but Jack Hase kept saying you should be able to do it in five hours. Though we never discussed it, we both knew five hours had become the new goal. Even without looking at our watches and understanding the urgency for a sprint finish, we gave it our all the last mile and a half, finishing in 5:00:59! The race was a lot of fun and a great opportunity for runners to challenge themselves competitively and to enjoy our sport in a different fashion. I’m already looking forward to next year’s event.

August 2007 |


Fun in Fargo? You betcha! By Kelly “K2” Richards


know Fargo doesn’t sound glamorous and that no one thinks, “Gee, I should go there to run a fun, flat and potentially fast marathon.” About the only reason you’d go there is because you’re a “50-State-Runner” and since you have to go to North Dakota, it might as well be Fargo. As a native of Minnesota, I know that when most people hear Fargo they think of wacky, wood-chipper murderers, a pregnant sheriff and funny “ooh”-filled accents. Eugene, Oregon owns the right to the nickname, Track Town, USA. Most people I hang out with think of a race before a city when they hear Boston, New York, and London. It may take a while, but I predict the marathon will put Fargo on the map. “FM” will become Fargo Marathon vs. Fargo/Moorehead. The race is well organized with plenty of aid stations, port-a-potties and a logo-free, long sleeved, technical shirt. Marathoners expect all these things. It’s the pleasant unexpected things that make a race special and Fargo had more surprises than Christmas morning. The first thing I noticed was the way the entire community embraced the event. The front page of the newspaper gave tips on how to be a good marathon spectator! Apparently, everyone read this because the spectators were polite, rowdy, creative and out in force. There were thousands of spectators lined up on the course. This was especially impressive considering the conditions- cool and WINDY! I’m talking blow the port-a-potties-over windy. These had to be the most creative spectators I’ve ever seen and heard. The guys at the bike shop were banging bike parts together, the high school orchestra was playing the theme song to Rocky and the senior citizens were square dancing. When is the last time you had the opportunity to do-si-do in the middle of the race? Perhaps belly dancing is more your style, no problem. They were there too! Cow bells, church bells, ship bells and Hell’s Bells were all heard throughout the course. A few cheerleading squads must have aspirations to attend Wellesley College in Boston because these girls were screaming…loudly! There were no silent spectators on these sidelines. Everyone was clapping, cheering and yelling out words of encouragement, I’ve never heard so many “Go RAW” (printed on my singlet for Lake Grapevine Runners And Walkers) and “Runner Girls Rock” comments before. Signs, signs, everywhere there’s signs… could be sung for Fargo. There were hundreds of signs on the course. Signs stuck in the ground, hung from trees and one little boy even had a sign hanging around his neck. Many had common race slogans, lots were funny, my favorites included an “Uff-da” or “You betcha!” such as “9 miles down…17 to go…Uff da!” “Can you really do this? You betcha!”

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Kelly’s Grandma Grandy, Mom (Terri), K2 and Aunt Darcy.

The race started and ended at the FARGODOME. The race actually ended inside the dome. It was a very neat finish line for the racers and spectators. Any race director that provides indoor plumbing before and after a marathon is brilliant in my opinion. The huge race expo, pasta party, kid’s corner (with bounce houses and games) and award presentation were all done in the dome. There was even a rocking post-race party at a local bar. Dancing… it’ll get the lactic acid right out of your legs!

Many had common race slogans, lots were funny, my favorites included an “Uff-da” or “You betcha!” such as “9 miles down…17 to go…Uff da!” “Can you really do this? You betcha!”

On a personal note this race was very special to me. It was supposed to be the first opportunity for my grandparents to see me run. Sadly, my grandfather passed away from lung cancer in March. I ran in his memory, which quite frankly frightened me. It was the first time in a long time that I thought what if I failed and couldn’t do it? I hadn’t realized how much strength I would gain reflecting on my grandfather’s life and that to run in his memory would be an honor, not a burden. My grandmother, aunt and Mom all came to cheer me on. It was the first time my grandmother and aunt had been to a foot race. I felt so special and proud to run in front of the women who are the backbone, strength and inspiration of my family. The final special touch of that morning was the knowledge that my Grandfather didn’t miss the opportunity to see me run. He was right there with me, every step of the way.

Inaugural Eugene Marathon — It Wasn’t RAWful By Team Eugene

(L to R) Doug Noell, Jason Anton, Rick Sanford, Kelly Richards, Kim Danahy, Tony Flesch, Brad Frazier, Courtney Noell, Chad Goodnough and Thomas Okazaki.

In April several RAW members lined up to run the inaugural Eugene Half-Marathon / Marathon. Team Eugene consisted of Jason Anton, Kim Danahy, Tony “Flash” Flesch, Brad Frazier, Chad Goodnough, Jon “Polar Bear” Korte, Doug & Courtney Noell, Rick Sanford, Thomas “TO” Okazaki, Kelly “K2” Richards and Jessica Roberts. The following references are as mysterious and cryptic as the lure of the marathon itself. For more information on this intriguing story contact any member of Team Eugene. It has been reported that for a beer, the stories will flow. Proceed at your own risk!


he Team Eugene story is simply too long to fit in one “FOOTPRINT” article. We considered the options and decided a multiissue recap was a bit over the top, so we settled on this simple approach. Here are the highlights of our most amazing trip. Hound Dog Hustle, flying over Mt. Hood, Phoenix Inn Hotel Microbrew

Kelly Richards’ motto: T.G.I.F. Thank God It’s Fermented.

Marathoners Welcome package, Doug PR’d and Kicked Rick’s Ass, Campfire, Pyro (Jason), Nad1 (Brad) and Nad2 (Chad), Nad’s PRs, Jessica PR’d, Flash and Courtney finishing onesecond apart…but never seeing each other. Warm peanut butter cookies, ice cream from closed ice cream parlor, Hayward Field, Track Town Pizza, pub crawling. Belknap Springs, Secret Garden, crisp clean air, waterfalls and hiking skirt. Campfire, snow on trail, McKenzie River, tree bridges, huge trees, covered bridge, elk burgers, sturgeon, Jim Donovan & Ravi, guessing cost of gas to fill Suburban… $97.50 Wild elk, beerglove, Doug’s dirty Doritos trick,

Faaaago, TO “driving” Suburban, turning the corner and reaching the impromptu RAW Zone. Natural hot springs, moss, cabins, bleeding nipple sleeve chewer, Boomers and Beyond at Mile 20, wading in snowmelt water, slept outside, Doug Noell gives “thumbs up” to beer chips at the finish.

University of Oregon Bookstore (Go Ducks!), Go Daddy!, not enough music on iPOD, friendly locals, Kim’s calf cramp collapse, Polar Bear sighting, K2 phone chocolate kisses, Pre’s Trail, beer and nuts, RAW opening story on the news, Niketown, Pre’s Rock, Jared from Subway, 26.1 mile twirl, Kenny Moore, meeting friends of Mary Decker-Slaney.

Brad Frazier enjoys a cold beverage while wearing his beerglove.

“Roadtrip Bad Ass” award, spaghetti, leftovers and pancakes. It was RAWesome!

August 2007 |


Three Out of Four is Pretty Darn Good By Troy Pruett


had an ambitious goal and then reality took over and whacked me over the head. Six major events between April 28 and August 26, 2007 seemed like a good idea in the middle of one of many long runs. I hate to admit that I failed to take my own good advice and ignore crazy ideas that pop into your head while running more than 20 miles.

The old, crazy plan included the Delaware Trail marathon on April 28, the New Jersey Long Branch Marathon the next day on April 29, Capon Valley 50K on May 12, the Laurel Highlands 70-mile on June 9, el Scorcho 50K in July, and lastly, the Lean Horse 100-mile in August. The new and improved plan involves limited running for June, July, and August, no running events, cocktails by the pool, sleeping in an extra hour every day, and propping my feet up in front of the TV. Who wouldn’t love this training program?

I had an ambitious goal…run the Delaware Trail marathon on April 28, the New Jersey Long Branch Marathon the next day on April 29, Capon Valley 50K on May 12, the Laurel Highlands 70-mile on June 9, el Scorcho 50K in July, and lastly, the Lean Horse 100-mile in August…then reality took over and whacked me over the head.

Nevertheless, I signed up for the April 28th Delaware Triple Crown Trail Marathon for training purposes. This is a small event with 120 marathoners and well worth the trip. The local running club did a great job. The course is a half marathon loop run twice. The Triple Crown part is for those running the half-marathon, 10K, and 5K races in the same day. The trail was a little muddy and gooey in places, not too many roots and rocks, only one significant hill, and some fairly wide knee-deep stream crossings. The course was well marked, but I still ended up missing a turn with about 3 miles to go. This cost me about 10 minutes and dropped me at least 6 spots in the finishing order. I finished in 3:58, which was 12th overall and 5th in my age group. From Delaware, I had a short drive to Long Branch, New Jersey for another training run the next morning. This is a personal record (PR)-setting course! About 5 miles into the race, I wished I was not doing back-to-back marathons, but gunning for a PR. The course was flat, hardly any wind, no hills, the perfect temperature, and well supported.

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This is also a half marathon loop run twice. I finished with a 3:25 (152nd overall out of 1,600 total marathoners). I’m pretty sure this qualifies as a “marathon maniac” of some sort. They only have about 1,000 different categories. For more information, see At the time, I thought my training run at the Capon Valley 50K in West Virginia was cruel and unusual punishment. In retrospect, the course was difficult with the hills and leaf-hidden terrain. My feet hurt beyond belief for several days. However, it in no way can compete with Laurel Highlands. This is also a small event with great support. I finished in 5:01 and 17th overall. After Capon Valley, I visited a running store in Charlottesville, Virginia, and had a talk with the owners about shoes. Both were serious distance runners in their time and Cynthia Lorenzoni had won the Marine Corps Marathon in the past. I described the problem I was having with my ankles and they convinced me I was in the worst type of shoe for me. They watched me run, looked at the wear on my shoes, and put me in a pair of Asics neutral cushion shoes. They also sold me a pair of Brooks Cascadia trail shoes. Within two weeks, and after running more weekly miles than average, the ankle pain was gone. There’s something to be said for being fit to the right pair of shoes by folks that know the business. It was awfully expensive traveling to Virginia for new shoes! Then came the plan-changing run at Laurel Highlands. I had a choice between the 50K and the 70 mile and opted for the longer run. The thought being I wanted a 50 mile training run before Lean Horse. Seventy miles was more than I wanted, but hey, I’m a tough runner. What’s an extra 20 miles? After 46.5 miles, I knew what an extra 20 miles would be like and dropped from the race. I can not begin to describe the difficulty of this course. Hills, altitude, rocks, sticker bushes, oh my. I think I started slow enough to compensate for the terrain (12 minute mile average). The worst part was losing a water bottle along the course. By the time I realized I was missing a bottle, I was out of fluids with about three miles to the next aid station. I’m certain this is what caused the downward spiral. I never recovered from the lack of fluid and started cramping. The best part was the new Cascadia shoes. In spite of all the rocks (all 46.5 miles of rocks), the shoes held up great. There was absolutely no bruising or blistering. This is a well supported race. Just be very prepared if you plan to take it on. What’s next? Ummmm… I think I’ll have an Appletini!

News from the RRCA Road Runners Club of America By Kelly Richards

Run@Work Day Friday, September 21, 2007 PUMA® has joined the efforts to support the 2nd Annual RRCA National Run@ Work Day® scheduled on September 21, 2007. PUMA will provide a free pair of PUMA performance running shoes to four lucky individuals that sign the pledge to Run@Work on September 21st. Sign the pledge to run or walk at least thirty five minutes on September 21, 2007 in support of the RRCA National Run@ Work Day and enter the drawing for a chance to win PUMA performance running shoes, SkirtSport and FuelBelt products. Need help planning your Run@Work Day events? The RRCA has developed a “Planning Kit” Post your Run@Work Day event for FREE on the RRCA Calendar. Event organizers can use the special event code, Run@Work Event. Consider printing the Run@Work Fact Sheet and posting it at your local specialty running shoe store. For complete details and forms go to and click on Run@Work.

Volunteer Opportunities Are you interested in getting more involved with the RRCA? Consider volunteering for one of the RRCA National Awards selection committees. The RRCA seeks dedicated individuals from around the country willing to serve on the selection committees. You should be active in RAW and have an interest in the activity being awarded - youth running, women’s running, volunteerism, etc. For more information contact your RRCA State Rep, Kelly Richards, at

Stay Current with RRCA To stay up to date on all the happenings of the RRCA read the State Rep newsletter posted monthly on the RAW website under RAW news at

RAW in the Kitchen By Bridget Smith 2006 RRCA Masters Female Runner of the Year Are your kids tired of the same old PB&J in their lunchbox? Here are some ideas to make back to school lunches a bit more interesting to them and easy for you. An added bonus is they won’t want to trade any of these goodies so you’ll know they are eating happy and healthy! Ham / Turkey Pinwheels

½ cup light cream cheese 2 – 3 teaspoons Salsa 2 – 4 slices deli turkey or ham 2 – 4 slices cheese (optional) 4 – 8 flour tortillas, any variety

Mix cream cheese and salsa to an easy to spread consistency. Spread a thin layer of the cream cheese on each tortilla. Top each with 2 – 3 slices of deli meat and a slice of cheese. Roll up the tortilla, place fold side down on a plate. Repeat for remaining tortillas. Cover in plastic wrap and refrigerate for at least 3 hours or overnight. When ready to serve (or pack in this case), slice across to make “pinwheels”.

Oatmeal Bars 24 servings, 3 Points* each 1 teaspoon cinnamon 1 1/2 cups flour 1/2 teaspoon salt 1/2 teaspoon baking powder 1 stick unsalted butter, softened 1/2 cup molasses 1/2 cup sugar 1 egg 3/4 cup uncooked rolled oats 1/2 cup raisins or dried cranberries, optional 1/2 cup chopped walnuts, optional

Preheat oven to 350 degrees. Spray a jelly roll pan with cooking spray and dust lightly with flour. Sift the dry ingredients together and set aside. Cream the butter, molasses and sugar until light and fluffy. Beat in the egg and add dry ingredients and mix until just incorporated. Fold in oats, raisins and nuts. Spread dough evenly in prepared pan and bake for 20 to 30 minutes or until lightly browned. Let cool on a rack for 10 minutes then carefully cut into bars. Remove bars from pan and allow to cool completely.

Other Lunchbox Ideas

• Sliced apples with peanut butter to dip (toss applies lightly in lemon juice to prevent browning) • Carrots with ranch dressing dip • “Monkey Mix” – mix dried fruit (apple or banana chips, pineapple) with nuts and chocolate chips and if your kids like it - dried coconut. Finally – every once in a while, slip in a little note to say hi! These are especially nice on days when they have a big test or try out.

* Point Values provided are unofficial and are based on my knowledge of Weight Watchers.

Please send recipe ideas and comments to

August 2007 |



Health and Injury Prevention Katie McGregor interview conducted by Kelly “K2” Richards

overall in a time of 2:32. Her specialty, however, is the 10,000 meters (PR 31:21), which she hopes to run at the 2008 Olympics in Beijing. Katie has the following to say on Health and Injury Prevention:

Katie McGregor

Not every runner can be an Olympic hopeful, but every runner wants to stay injury-free and can learn from a professional like Katie McGregor of Team USA Minnesota. In her marathon debut at NYC last November, Katie was the ninth female

“In an effort to prevent injury, I make sure my recovery runs are recovery runs. They should be at a very comfortable, easy pace. This pace will vary from runner to runner.” I can attest to this from when I ran with Katie in Minneapolis last spring. Her recovery run left me gasping for air and unable to mutter a word even though I was supposed to be conducting an interview with her.

“Ideally after a long run, I would stretch, lift weights, do core exercises and ice, however, I usually only do one or two of those things after each run. I do rest more after a long run than after speedwork. I also make sure I am taking in more fluids after a long run.” “I use sports massage, ART and chiropractic care as recovery tools. Massage is probably my most frequent method. I am a huge fan of getting massages! It creates blood flow and loosens my muscles more than just stretching.” ART, or Active Release Technique, is a patented massage technique for treating

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“Sometimes we cannot help getting injured. I found the most important thing to do is listen to your body. It tells you when you need to rest or wait one more day to do your workout. As a competitive athlete, sometimes you have to push your body in order to become stronger. But, there is a fine line between being tough and being stupid.” “There is no secret to running injury-free, yet good nutrition and consistency play vital roles in preventing running related injuries.”

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RAW Around the World

Boulder, Colorado with Tim Brenner Note: Tim joined RAW in the 1990s and moved to Boulder in August 2004 with his wife, Pam, and sons, Nate and Trent. Boulder, Colorado is a fantastic place to run. Your biggest problem is that there are, literally, too many beautiful places to run and it’s hard to decide where to go. Although there are plenty of roads to run, you have to get into the Open Space trails at least some of the time. Boulder County has over 44,000 acres of open space and over 130 miles of trails. This is just for one county in the state. Both Arapahoe and Roosevelt National Forests are nearby as well as Rocky Mountain National Park if you really want to get in the mountains. These are great areas to run in the summer as it gets hotter around Denver. Be sure to ask the local groups about current conditions because some routes can still be snowed over even into July. The best thing about running in Boulder would have to be the variety of places to run and the weather. The worst may be all the really damn fast runners out here. In North Texas, you felt a bit unique if you got into pretty good shape and got into running (at least compared to your workmates). Here, it seems everybody runs or bikes and almost all are faster than you. And if you’re hooking up with a local running group, be careful. The definition of a “hill” is very different. Reminds me of the time K2 asked Scott Eppelman if the Marine Corps Marathon course was hilly. I think this was just a week or so after he finished running the Hardrock 100. The only group I’ve run with is the Boulder Trail Runners. They have different people who lead organized runs most days of the week. Other clubs include Denver Runners and Denver Trail Runners. You can contact all these groups through Yahoo Groups. Of course, I’d be happy to run with any RAW visitor, even if we haven’t met before. Just contact me at Everybody will have a different opinion on the place to run in Boulder, but I like to take visitors on a trail run leaving from Chautauqua Park. Search Google for Boulder Open Space, then link to the Trails & Recreation. You start right in front at the Flatirons. Go south along Mesa trail for whatever distance you choose. I’d have to say the must-do local race is Bolder Boulder 10K. It’s one of the largest 10Ks in the country with almost 49,000 runners and has been run each year since 1978. The next race is on May 26th, 2008. Any time of year the weather is great for running. It’s much warmer here in the winter than I thought it would be (most days get into the 50s), so running during the early afternoon is very nice. Early morning is better in the summer, usually in the 70s at 7am, and 90s during the afternoon. My favorite season would be fall.

RAW running friends join Tim Brenner for a run in the Flatirons. (L to R) Kevin and Lorraine Wessels, Allison Repass, Kelly Richards, Tim, Kat (Loewen) Sparks, Rick Sanford and Steve Rush.

I’m not quite the right person to ask about the local’s favorite running store, since my main purpose for a running store is to try on a new model of shoe every few years, and thereafter buy that shoe on sale online. That said, a favorite store would have to be Boulder Running Company, and I also like visiting GoLite’s store (they are headquartered here) during their spring Everything Must Go sale. There are too many races to mention. All of the mountain ski areas have at least one or two during the summer. Snowshoe races are popular in the winter. I’m doing the Colorado Relay race in September, a 170-mile race with a team of 10. For an extensive list of Colorado races, go to www. Running does slow down quite a bit in the winter, as a lot of people are into backcountry skiing or snowshoeing. It can also be difficult to find a running partner at times if you’re looking to go to a certain place and run at a certain time. There are so many places to go, people scatter to trails all over the area. It’s also important to note that Colorado has numerous local breweries. What could be better after a long run than to relax at an outside café with friends, with a view of the mountains and a microbrew in hand?

Remember to add a push pin to the RAW Around the World map at the clubhouse if you run anywhere outside of the US or race in any US city in the year 2007.

August 2007 |


4th of July — Awards, Elect 2007 Best Foot Forward Goes to… Chris Reyher The reception by all in attendance at the Fourth of July annual meeting was proof that the 2007 Best Foot Forward recipient was an immensely popular choice — Chris Reyher. The Best Foot Forward award is considered to be our club’s highest honor, and Chris epitomizes what the award is all about.


Joe Luccioni

Joe and his family are charter members of RAW. Joe was on the Board of Directors in 2005/2006. He has served our club in a variety of ways, including as race director for the Protectors of Freedom series in 2002, 2003, and 2004. He is a lifetime runner and a veteran of 26 marathons along with hundreds of road and track events. He has recruited numerous members into RAW and served as a co-director for the recent Main Street Days walking event.

Chris is what our club is all about—a very unselfish person. Thank you, Chris, for your many contributions to LGRAW.

Chris has been an integral part of RAW since its inception ten years ago. Chris is a Charter Member of RAW. His presence every weekend is always a welcoming site to RAW members and first-time participants. All appreciate his positive attitude and cheerful words of encouragement. Chris has volunteered for numerous projects over the years: • Prepared meat for over 100 people at the July 4th picnic (multiple years) • Served as Water Crew Chief at nearly every race (every year) • Worked RAW booth for several years at Grapevine Health Fair • Worked RAW booth at the 2007 Main Street Days • Volunteered annually at the RAW aid station at the White Rock Marathon • Served as Coordinator for 2007 Main Street Days 10K Walk • Co-race director for the 2007 Hound Dog Hustle • Volunteered at the 2007 Texas Special Olympics • Takes the lead on communicating with newbies and coordinating weekend walks • Participates in the kayaking group and shares his kayak with beginners

12 FOOTPRINT | August 2007

The 2007-2008 Bo

Chris putting his best foot forward.

Chris is a regular at the many RAW social functions, such as the annual Holiday party and banquet, and participates in numerous cross-training activities, such as kayaking. Chris served on the By-Laws Review Committee in 2006-2007 and attended nearly every board meeting the past year. There is no doubt that Chris is a stabilizing force in the RAW community. He is a regular contributor to the FOOTPRINT, writing “Running Backwards…Year in Review”. Chris willingly volunteers to help when needed, e.g., for Special Olympics, at various events in the community, and at club events. In recognition of his service, Chris has received Giving Back to the Sport recognition on multiple occasions. Chris is what our club is all about—a very unselfish person. Thank you, Chris, for your many contributions to LGRAW.

A native of the Bronx, he and his wife Evelyn, along with their son and daughter, Robert and Nicole, have lived in Grapevine since 1993. He has become a loyal Texan and through our club, has established many new and close friendships.

vICe PreSIDent

Steve Rush

Steve has been on the board for the past two years. Often called “Dog Dude,” Steve is most often seen running our area roads and trails with his dogs. He is dedicated volunteer at club runs and a regular attendee at social events. As club Secretary, Steve has improved the readability of the board meeting minutes and bylaws. Never blessed with above average speed, he was a high school field events champion who was happy watching other people run races until he joined RAW club in 2003. Inspired by club members, he has now run in numerous marathons and other racing events. Twice his dogs have won RAW’s Hound Dog Hustle race. Steve has lived in the Grapevine area for twelve years.

T J j H a m c a s i F t i t r a

tions, Food, Fireworks & Fun!

oard of Directors SeCretAry

Jason Anton

This is Jason’s first term on the board. Jason joined RAW last summer having just relocated to Dallas from Boston. He started running in 2003 but was on and off for several years. As a RAW member, however, the enthusiasm of the club members has him hooked again and was enough for him to complete his second marathon this past April. Jason is a Sales Account Manager and lives in Flower Mound with his wife Rose, their three children and three dogs. When he is not coaching his oldest son’s soccer team, you can spot him on the weekend runs and hanging around the clubhouse afterwards.


Mary Keeffe

Mary started running in 2002 when she began training for her first marathon. Since her inaugural marathon, she has completed six additional marathons, numerous half marathons, and a multitude of other runs. Mary and her husband, Doug, live in Grapevine and have been members of RAW since 2004. They have volunteered for many of the RAW events and other local races in the community. Recently, Mary has found a new interest in adventuring racing. She has completed two adventure races and finds the multiple disciplines of adventure racing challenging and fun. Mary, a CPA, holds a Bachelor of Business Administration degree in accounting from the University of Texas at Austin. In addition to running, she enjoys traveling, mountain biking, and spending time with family and friends.


Laurie Lukanich

Laurie joined RAW in 2004. She supports her running community by participating in local races, and volunteering for RAW-sponsored events. Laurie competed in triathlons for 10 years prior to moving to Grapevine in 2000 with her husband, Jim. Since 2005, she has completed 4 marathons, qualifying for Boston in 2008.


Mark Miller

Mark started running in seventh grade and loves racing distances from 5K to the marathon. He has run three marathons with a personal record of 2:41. Mark been a member since 2002. Since that time, he has become a contributor to the FOOTPRINT, has volunteered at several club events and is a regular at RAW social functions.


Bridget Smith DIreCtor

Kathryn Gleghorn

Kathryn started running in a cross country program in the sixth grade and has been running ever since at various distances. She has completed seven marathons and numerous races at shorter distances. Kathryn considers herself a middle of the road runner who enjoys running for the physical/health benefits and the social aspects. Kathryn joined RAW in 2006 and has volunteered at many of the RAW events.


Tony Flesch

Tony “Flash” is in his second term on the board and been an active member since joining the club in 2004. Flash is our Media Director working with local media to get exposure for RAW and its members. Committed to losing weight and getting in shape, Tony ran his first race ever at Double Trouble in 2004. In 2006, he completed three marathons, five half marathons, several 15k, 10k and 5k races, and his first relay at Hood To Coast.

This is Bridget’s second term on the Board. She has been an active member in the club since 2004 as a volunteer, race participant and a regular contributor to the FOOTPRINT, with her column, “RAW in the Kitchen.” She has completed five marathons and was the 2006 RRCA’s Southern Region Masters Female Runner of the Year.


John Bush

John has been a member of RAW since the club met in the parking lot by the softball fields. He has served on the board as a Vice President and Board Director. He has been the race director for the Bold in the Cold for the past seven years and received the 2003 Best Foot Forward Award. He has been running and walking for over 35 years.


Thomas Okazaki

“TO” keeps track of all club race results and is a regular contributor to the FOOTPRINT. He enjoys running races of all distances, from 5Ks to ultras, on roads and trails. In 2006, TO ran four marathons in nine days, as well as the PrairieMan Half Ironman and Hotter “N’ Hell 100 Mile Bike Tour. August 2007 |


meditation, the friends, the freedom, and the road trips. I have so many reasons to run and they change every day. Do you do anything special before or after running or do you have any pre/ post-race ritual? No rituals. After a run, I like an ice cold Coca-Cola, a beer, maybe some Cheetos. Gotta replace those calories, you know. A giant chocolate malt really hits the spot after a long trail race. Rick Sanford

In Step With Rick Sanford

How long have you been running? I started running in September of 1999. My first race was the Terry Fox Run at the Four Seasons Las Colinas in October of that year. How long have you been a RAW member? I joined RAW in April of 2000. Who was the first person you met at RAW, or that first showed you the trails or really “took you in”? The first people I met were John Bush and Marty Metzger. They took me out for my first 8 mile run. I was only planning to run 5 miles because that was the farthest I had ever run, but they were persistent, and convinced me that I could do it. Why running? In the beginning, I ran because I needed to lose weight and it was something that I could do on my schedule. Now I run for the fitness, the challenge, the trails, the

enough that I feel I can call myself a runner. What running gear would you never travel without? Brooks Adrenaline running shoes, Nike shorts, and BodyGlide. GU, Gel, or Gatorade? Accelerade for electrolyte replacement and Endurox for recovery.

Do you have a favorite place to run? My favorite places are the ones I’ve experienced and “discovered” with my RAW pals. It could be anyplace like Grasslands, or Eugene, but wherever it is, it’s always a place that conjures up great memories.

What has running taught you about yourself or what have you learned about life through running? We place too many artificial limits on what we believe we can achieve. Certainly there are some very real obstacles in life, but many times we hold ourselves back.

What has been your fondest running memory? It’s not really fair to pick just one, but the day I ran 50 miles at Grasslands really stands out. It was hot, it was sandy. At times I felt terrible, but it was all good. I was out on the trails with great people, enjoying the effort, doing something that most people can’t comprehend. The entire day was perfect.

What would the members be surprised to learn about you? I’m a native Texan and grew up in Irving. Football is most definitely my favorite sport. I think Jack in the Box tacos are a greasy, tasty treat. I played French horn in the junior high band. Despite being the A/V guy, I’m not really very tech savvy. I used to weigh about 250 pounds. Anybody surprised yet?

Where is the most unusual or unique place you’ve ever run? Palo Duro Canyon is an incredible place to run. Watching the sun light up the western face of the canyon from the top down is awe inspiring. The McKenzie River Trail in Oregon was spectacular, with the dense green forest and the ice blue river. I can’t wait to go back.

You served on the RAW board for several years, have been the Race Director for Double Trouble, have won the Gunga Din Water Volunteer of the Year Award and you’re a recipient of the club’s most prestigious award, Best Foot Forward. Over the years you’ve had a tremendous impact on the club. So many people contribute to this great club. I hope that I can repay the encouragement, expertise, and friendship that the RAW members have given me.

What do you consider your biggest running achievement? I think that my biggest running achievement is sticking with it long

Anything else you’d like to add? RAW friends rule!

“Did you know photos from many RAW races and social events including the annual banquet can be found on the RAW web site and are available for order? To see them go to… then click on “gallery” 14 FOOTPRINT | August 2007

“Cleveland Ray” Paschal’s Tree Dedication By David Ball


n Sunday, May 27, 2007, bright, yellow ribbons adorned about 40 club members and Paschal family members as they ran / walked from the clubhouse to “Ray’s Tree” (3.75 mi mark) for the memorial tree dedication ceremony honoring the life and spirit of “Cleveland Ray” Paschal. Club funds were used to purchase a tree through the Grapevine memorial program. Ray’s family enjoyed the open arms of RAW’s friendship over Memorial Day weekend, beginning with a casual reception at Ray and Susan Harris’ home on Saturday evening, followed by the Sunday morning dedication and rousing breakfast at the clubhouse. Emotions heightened as runners and walkers approached the little cedar elm tree and transferred their ribbons to the budding limbs. Ray’s family stood next to the tree as the ceremony began. It was touching. The ceremony included a favorite poem, several Bible passages, and hymn singing. The commemorative stone was then unveiled and a verse from the Bible was read: Romans 8:28, “And we know that in all things God works for the good of those who love Him, who have been called according to His purpose.” After a few words of remembrance from David Ball and other friends of Ray, an engraved, football-sized stone was uncovered at the base of the tree. It read: “The Lord is my Shepherd, Cleveland Ray Paschal, 2006”. Tearfully, yet with renewed spirits, the crowd dispersed to the run back home to the clubhouse. Bridget Smith and other volunteers prepared a wonderful breakfast reception for the group when they returned. The air was filled with hot cinnamon buns and warm hearts. The Paschals returned home to Cleveland, Ohio with RAW T-shirts, mugs and memories of a loving group of runners from Texas.

The Paschal family circles “Ray’s Tree” during the touching dedication ceremony.

“I want to say thank you to David and everyone at the RAW club. This tribute was terrific. I am sure Ray was watching from Heaven, his RAW family made him very happy! He always talked about everyone when he was living. Also thank you for the T-shirts and cups. I don’t know how to thank everyone enough. This was very kind of all of you. Sharon and I and the children are getting a scrapbook together, so our future children, will know about their grandfather and about his family at RAW. Talk to you soon.” Josie Paschal

Peddle Paddle & Pound The Pavement VIII By Marty Metzger

Ray Harris brings it home on a tough, uphill finish.

VIII, as in 8 years; where does the time go? I remember volunteering at this event in its first two years, back when non-swimmers were allowed to run back and forth in the pool. It was so casual in those days that some would get out of the pool and wait for a friend so they could ride together. Watching the back-of-the-pack inspired me to try my first triathlon there in 2003, so the event has been special for me ever since. Interest in triathlons has been surging, and this event has responded quite well. USA Triathlon certification came a few years ago (no more running allowed in the pool, but you do get to push off from the side 10 times during the 300 yard swim). Last year brought chip timing, making that year the largest in the event’s history, actually selling out two weeks early against the event’s cap of 100 and catching some of us by surprise — I’ll never wait that long to register for this event again! Thanks to the City of Grapevine raising the cap to

150 this year, registrations increased 32 percent! Race Director, Trent Kelley, attributed much of the event’s success to the experienced volunteers from LGRAW, Mad Duck, and the City of Grapevine. RAW volunteers were everywhere, preparing us on the deck of the pool for our individual starting times (you don’t get that in a marathon), passing out drinks, and keeping us on the course even when habit wanted us to run toward the clubhouse. Cleveland Ray’s tree, still full of yellow ribbons, provided unique inspiration as I raced in and out of Lakeview Park, and it was great to see BRAw member, John Lichtenfeld, finish his first triathlon with a big smile. If you’re one of the many people on the edge of taking the triathlon plunge, you might want to look him up! Thanks again to more than a dozen RAW volunteers and friends who made this experience possible year after year.

August 2007 |


First Steps The New Runner’s Guide Getting Started

Runners Speak: RICE

You’ve decided to take the leap and start running. That’s wonderful; you are in for a lot of hurdles and obstacles and even more happiness and healthiness. (If you haven’t decided to run yet, you may want to read about the benefits of running at http://

An acronym describing the initial treatment of injuries.

All you’ll need to get started is a watch, some good running shoes, 20-40 minutes 3-4 days a week, and a little determination. The most important part of a new running program is consistency. Get out and run or run/walk several days a week. Usually, running every other day works well for beginners. It’s far better to mix walking into your beginner’s program than not running at all. Finding a partner to run with is always very helpful, too. You’re less likely to skip a planned run when someone else is counting on you to meet them. Patience is also required when starting a new running program, especially if you begin a new program during the heat of a Texas summer when any physical effort seems monumental. Progress may seem slow at times, but again, any running or combination of walking/running, is better than being sedentary. Five important tips for every beginner runner, that veteran runners can benefit from, too, are: • Be sure and drink plenty of water throughout the day everyday. • Don’t be afraid to walk, but do try to run. • Don’t worry about how you look, or what people think, or if you get passed. Just do what you have to do and the confidence and speed will come with time. • Don’t get discouraged. It just takes time for your body to acclimate to a new task; this is especially true if you haven’t been active for several years. • Believe in yourself.

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R est I ce, C ompression E levation Equipment, Gadgets & Gizmos: Head-Lite - Lite & Motion Hat

Constructed of breathable fabric, this athletic cap has a comfortable fit, is lightweight and attractive. Utilizing ultrabright white LED technology, featuring a revolutionary integrated secondary optical lens system for maximum light quality and controlled projection, this new Head-Lite is perfect for mid-range illumination and can be seen up to a mile away! Ultra bright white LED light sources produces a soft white light, without harsh reflection, glare or shadows, and is perfect of mid-range illumination and for a variety of activities such as walking, running, biking and more. It operates with the touch of a fingertip via a convenient push-on/push-off “Quick Switch.” Safety is a must for athletes who are active in low-light conditions. An Emergency Medical Alert symbol sewn on the outside closure, notifies emergency personnel of important information that the user can write on the medical ID tag located on the inside of the cap including; contact information, allergies and current medications. Under most applications, the LED will never fail. (2) Lithium CR2032 cell batteries are included. Lite & Motion Hat is available in black or white and sells for $22.46 at

Keep your RAW membership current RAW now offers on-line renewals (and new memberships) through cfm?event_id=1310038 Of course you can still renew at the clubhouse or through the mail. Fill out the membership application on pg. 23 and drop it off or send it in.

IronMan Arizona 2007: Hail Mary (Lessor, that is) By Byron “ByronMan” Benoit


y wife, Leah, and I flew out to Phoenix on Thursday, April 12th. We picked up the rental car, checked into the hotel, and then headed to the Athletes’ Village to register. All of this with no problems, which turned out to be the theme for our entire trip. I made sure Friday and Saturday were

Bryon finished the swim well ahead of schedule.

very low-key, stress-free days with just last-minute preparations with my bike and nutrition. Many, who have done an IronMan (IM), had warned me to stay off of my feet as much as possible for obvious reasons. I’m pretty sure all first-time IM triathletes receive this advice. Surprisingly, I slept quite well on Saturday night. I actually had a sense of calm. Up and at ’em at 0330 (MST), I consumed all of

my pre-race calories. Then, we headed to the start line. Now some nerves were starting to kick up. I could just feel the energy from the other 2,000+ participants. At 0700, the cannon fired and it was game on. I positioned myself in the back of the pack so as not to get pummeled. The only mistake I felt I made on the swim was letting someone else sight for me. I should have realized that the person was a remedial swimmer, like me, since he was lined up in the back of the pack also. I exited the water in a time of 1:38:12, which was ahead of the 1:45 I was figuring on. Wow! Volunteers pulled off our wetsuits and what a welcome sight they were. After a relatively quick change, a visit to the port-ojohn, more volunteers who put suntan lotion on us, I was off on the bike.

they could get you anything. After another quick change, a visit to the port-o-john, and more sunscreen, I was off once again. All I really remember about the run was my race belt holding my number broke within the first mile, which caused me to have to run with my number tucked in my shorts. That and my five port-o-john stops. I was in good spirits and each person I would pass seemed to give me more energy. One of my main focuses of the day was not to dehydrate — mission accomplished. The last two miles I had a smile as wide as the Mississippi and from there I floated in. My run time was 4:06:23. Many nights I dreamed about hearing my name called over the PA system announcing that I was an IronMan. What a wonderful feeling it was. My total time was 13:02:32.

It was a three-loop course; the first 37-mile loop went by without a hitch. But by the second, the winds picked up on the section that lead back to town, so things got interesting, which is to say…difficult. On the return of the third loop, wind gusts got up to 28 mph. I was so ready to get off of my bike! I made the decision at that point not to fight the wind so I would not be wiped out for the marathon to come. The bike time was 7:02:32, it was at least 30 minutes longer than I anticipated. Once again, volunteers were there to rack your bike, ask how you were feeling and if

On his last loop, Byron battled gusting winds.

“ByRAWn” is all smiles as he completes his first IronMan.

This was truly the most rewarding and special sports day I have had in my life. My ultimate goal of doing an IronMan by the time I was 40 was fulfilled. In hindsight, it was a crash course, meaning I never swam before, did one sprint triathlon race, one Olympicdistance race, and one Half IronMan leading up to Arizona. Actually, there was method in the madness. I sought out the guidance of my coach, Mary Lessor, who provided the training plan and race day plan, which both proved to be invaluable. Also, a big thank you to the spectator who hung in there for all 13:02:32 — my wife, Leah. At one time I thought this would be a one and done deal. Heck, I had so much fun, now I’m trying to figure out which one to do in 2008!

August 2007 |


MEMBERSHIP RAW Student Section Getting to Know Felice Johnson By Mindi Rice 2006 RRCA National Female Runner of the Year

This issue’s featured student athlete is a young lady I have yet to meet, but have heard a lot about. One thing I do know though, is that the women in this family have left a few fellas in their dust. Ms. Felice Johnson is the daughter of our very own, Stacie Sauber. Stacie is very proud of Felice and I have heard and read many posts on the RAWforum about Felice and all her accomplishments. At only 12, she is already posting amazing times…I only wish she was one of my students in Irving. I know we all look forward to reading Felice’s future headlines in the paper. Felice, you are an inspiration to us all. Keep up the good work…and good luck with reaching your goals…we will all be rooting for you.

Age? 12 What school do you go to? Carroll Middle School

What are your goals for summer track season? My goal is to break 6 minutes in the mile this summer.

When did you start running and why? I started running when I was five because I thought it would be cool to be a runner like my mom.

Who is your role model? My mom is my role model because she has always encouraged me and told me that I can always do better, and I think she is a great mother.

What is your favorite distance to race and why? I like to run the 800m the best because it is right in between the mile and the 400. I think the 400 is too fast for me and I like the mile, but I usually don’t look forward to it as much because I know that I have to run four laps instead of two.

What is your favorite racing memory? My favorite racing memory was this spring, during my first cross country season, when I ran my fastest time of 6:01. I would have broken 6 minutes if I hadn’t have stopped to help a girl who sprained her ankle.

Outside of school meets, what has been your favorite race and why? The hound dog hustle. It was the first race I ever did. Outside of school practice, where do you like to do your running? I usually run around my neighborhood with my mom. What benefits do you feel you get from running? Running keeps me in shape and healthy for other sports.

(Felice, like her mom, is very helpful with all people in need…i.e, hurt ankle, injured animal on the route, old lady with a flat tire…or anything like that might just make your time a teeny bit slower than what you had planned on getting or wanted to get….they are such a nice family). Besides running, what other hobbies do you enjoy? I enjoy playing basketball, painting, playing my clarinet, flute, and piano, and knitting.


Welcome to all our new members

New members

Tracey & William Atwell John Ball Wyler, Robyn & Mason Bartschi Michael Bassano Randy Bok Melody Brenda Stevan & Cindy Brown Libby Bunchen Rick Calero Jimbo Cross Stacy Dannels Mark Fanelli Ramona “Nina” Favela Ben Friedman Kenny Gardner Lorrie & Ken Gray Reggie Hicks & Sarah Milam Sherry & Mel Hilderbrand Cherie & Weston Hoover Jim Konar Cynthia Leon Arina, Jennifer & Whitney Lowery Margaret Lynch Marc Martinez Jessica Mathers Peg & Mike Meyer David Morgan David Moyer Muswamba Mutombo Laura Nelson Mary Nichols Michelle Putze Judy Reeves Gretchen Rosswurm & Doug Tallman Jane Ryan Leana Sloan Edward Stoddard & Christa Cameron Jane Strawn Ruth Stuckey Brad Troutman John & Patty Tucker Lillie & Mike Van Meter Rebecca & John Weigman Stephen & Pam West Randy Wolf Lauren Wright Keep your RAW membership current RAW now offers on-line renewals through detail.cfm?event_id=1310038

18 FOOTPRINT | August 2007

METEOROLOGY 101 By Ken McInnes


kay, I realize we are all runners and we are all 10 feet tall, bullet proof and not afraid of anything. But, there is some old saying about not messing with Mother Nature. The recent influx of water and light has caused some concern around the Clubhouse. First of all let’s review some basics: 1 That stuff falling from the sky is rain. This is a natural form of lawn irrigation and is usually a benefit. If that said form of irrigation comes in a frozen form it is called hail (Southern speak for that place we don’t want to go to) and it is not good. It hurts, leaves marks on the body that are hard to explain to our significant others and causes insurance companies untold grief as they watch their profit margins shrink. 2 That really bright intermittent light you have been seeing lately is called lightning. It looks pretty and it creates some really cool pictures, but other than that it has only negatives to it. Like that really bad place (hail, just in case you have not been following the article), lightning hurts, but most often the person hit by it doesn’t really care. The people close by will share the pain, but that is what running is all about. Generally, the loud noise accompanying the lightning is harmless, unless you are a small dog with insecurity issues. As elite runners, we all know we can out run lightning, but let’s be sympathetic to those of us who are not gifted with speed and humility. Common sense says we should check the weather before we head out on our daily mission, but if you find yourself out cruising and the sky gets that ominous look to it, consider your options fast. • Is your mileage worth the risk of being caught out in the impending storm or is it nobler to bail early and head home? • Do you really want to risk being that lone object out there when the lightning starts taking aim at the ground?

Remember that most of our running area is a lightning magnet: trees! In the event that you are caught in the downpour, head for shelter. On our west loop, there is the Fire Station (bring donuts) at the corner of Dove and Silvercrest. If you are further out, closer to the 4-mile turnaround, there is a bathroom of sorts you can take shelter in. There is also minimal coverage at the picnic shelters on the loop. These will offer some protection from the rain and hail, but if there is lightning in the area, then head to the bathroom. (Note: when this article went to press, the area around the 4-mile mark was under water due to the rain and not accessible in case of a storm.) On the east loop, the Trawick Pavilion near the Hound Dog Hustle start line, a couple of picnic shelters and yet another bathroom all clustered together on one corner. Then, you are on your own until you get to the marina. There are a bunch of places at the marina to hide, so if you are near the 1-mile mark going east, hide out there. After that you are in a real black hole. There is nothing but you, the trees and your good luck. My advice: run to shelter. Based on personal experience (confirmed by Kevin Wessels and “Major Mike” Eccleston), you really don’t want to be out in this stuff. Head for shelter early and fast. Make up your mileage tomorrow. Think of it as a recovery day. Don’t be too proud to go knock on a stranger’s door, cry on their shoulder and admit you are scared. Be aware of your surroundings and the changes that are going on. One final note: OUTDOOR warning sirens are just that. They are to tell you to get your butt inside because there is some bad doo-doo coming fast. They are NOT designed to be heard inside your residence unless you have one within one block of your house. If the sky looks funny turn your television on and check the Weather Channel or the local news stations. Plan ahead for the day when you are outside and the siren goes off. Know where you are going to go in your house and make darn sure your family knows the plan, too. Use something that is all too lacking these days: common sense.

Double Trouble 5K & 10K October 20, 2007 Looking for volunteers! Contact Jeff Barnhart to make this club event a success!

RAW BOARD MEETINGS Monthly board meetings have been scheduled for 7pm at the clubhouse. Any current RAW member is invited to attend. August 22 September 26 October 24 November 28 December 19 Check the RAWforum for any location changes or cancellations. August 2007 |


ULTRA RECAP: 100 km KM is for…Kill’eM All! By Hélène “LN” Walker


he Kettle Moraine 100 (KM 100) is a trail race located in Wisconsin that consists of either 100 miles or 100 km. There were a few reasons why I wanted to run this race. For one thing, I’d had my eyes on KM 100 since after I ran my first 50 miler in Grasslands in 2004. Unfortunately it took nearly two years to get rid of a very bad case of ITBS (iliotibial syndrome). This year, I felt confident enough to tackle the KM 100. Another reason for running the KM 100 was that, as a tea-aholic, I had been salivating over their Finisher’s award, a cute, little kettle made of copper. I must say that I want to own one even more since my husband, Alan, has one that is nicely displayed on a bookcase facing the door of his home office…and I can see it shine and wink at me every time I walk past his office. I sometimes wonder whether Alan put it there just to tease me? The Race Although the race is a low-key event with, maybe, 200 runners, KM is pretty well organized. For example, the trail was neatly marked with white arrows painted on the ground. Also, the aid stations were wellstocked with all that great trail race food (anything from PBJ sandwiches to baked potatoes). The atmosphere before the start reminded me of RAW going to the races. Everyone knew everyone else. And we knew someone, too, Dr. Paul Piplani, who we met at the Ultracentric 48-Hours a few years back and later during the Death Valley Marathon in 2004. We chatted a little and then the race started at 6am sharp. I’d had my eyes on KM 100 since after I ran my first 50 miler in Grasslands in 2004.

The temperature felt a little crisp with no humidity yet. The first seven miles were going up and down long, steep, evil hills that make Bandera look flat. After five miles of evil hills, I could feel my leg muscles twitch. My calves started hurting and so did my quads. I started wondering how the hell I was supposed to run another 58 miles like that! The scenery was absolutely gorgeous. Imagine running on a

20 FOOTPRINT | August 2007

trail covered with pine needles that fell out of tall, green and odoriferous pine trees. The rain started one hour into the race and we had to be careful because the narrow trail was becoming slippery and treacherous.

small marshes with lots of butterflies, dragonflies and birds, and pesky flies, too. The sun finally came out and shined hard on the runners. Then, the trail took us back into the woods with more beautiful alleys of tall, odoriferous pines and again back in the open for a while with more tall grass, butterflies, and birds. The next aid station was located at around 25 miles, and I knew I was doomed when I started wondering, “Where is the darned aid station?” That was the end of the trail for me…I dropped out at the aid station with absolutely no regrets.

Finisher’s award, a cute, little kettle made of copper. Did it just wink?

What happened? My mistakes in no special order • Assuming that one can hike when unable to run anymore. • Racing a tough, long distance too soon after ITBS rehab. • Denying the fact that I was starting too fast. • Not getting enough quality training, like running tough hills and running stairs / bleachers. • Misjudging the toughness of the course.

And, of course, there is also poison ivy in Wisconsin. That part of the trail reminded me of Tyler, gently rolling up and down, nothing too evil there. I started struggling around 12 miles, just before reaching the first unmanned station where a big blue barrel filled with water had been set for the runners. I remember wondering whether I had missed the barrel because my time seemed too slow already. Fortunately, as soon as I came out of the woods, there it was: a big blue barrel in its full glory! It was very big indeed, and very blue, too. I started walking from there, a beautiful walk through meadows and

Conclusions I very much liked the race, from the organization to the people to the trail itself. Go check it out, and maybe we could have some RAW / NTTR members going that way next year.

RAW RACE RESULTS Please e-mail your race details to thomas “t.o.” okazaki at

From 5Ks to ULTRAS

Yolanda Hopping: 42:36.8, FMW

March 17, Ft. Worth, TX hope river run 8K

May 5, N. Richland Hills, TX Run For Sarah 5K

April 1, Knoxville, TN Covenant health Knoxville half marathon

May 5, Little Elm, TX Run The Pointe 5K

Kristine Hall: 47:08

Marvin Smith: 27:46.8, 2nd AG Jill Smith: 28:59

Jeff Brown: 1:54:32

John Ball: 21:14, 2nd AG

April 7, Knoxville, TN Greenways 5K

May 5, Dallas, TX White Rock N Roll 5 Miler*

60K Trail Run Sam Thompson: 6:00:13

Robert Fowler: 31:28, 1st AG Leana Sloan: 34:06, 2nd AG Thomas Okazaki: 36:09 Steve Rush: 38:08 Rita Law: 55:10 Cindy Lee: 59:14

April 15, St. Louis, MO Spirit of St. Louis marathon

May 6, Ft. Worth, TX bud run 10K

Jeff Brown: 23:07, 2nd AG

April 15, Sisters, OR Peterson ridge rumble

Mark Lehrmann: 3:27:17

April 21, Key West, Fl 7 mile bridge run

Ros Dalrymple 46:55, 2nd AG

April 28, Grapevine, TX Hound Dog Hustle 5K Molly Tucker: 18:05, FW John Ball: 20:16, 1st AG Abi Hase: 35:59

April 28, Ruston, LA Lincoln Health 5K Run

Mary Lessor: 24:10, 2nd AG Karen Robertson: 24:16, 3rd AG

April 28, Nashville, TN Country music marathon Mark Lehrmann: 3:48:57

Country music half marathon Jeff Brown: 1:36:12 Dirk Hayes: 1:43:51

April 29, Carrolton, TX Carrollton Runners Club 5K

Dean Baranowski: 20:49, 2nd AG

Letha Cruthirds: 60:23, 2nd AG

May 6, Las Colinas, TX hills And heels half marathon

Mindi Rice: 1:28:13, FW Rick Hanson: 1:28:13, 1st AG Kristine Hinojos: 1:51:27, 3rd AG Laurie Lukanich: 1:54:32, 3rd AG Jessica Hanson: 1:54:48 Melissa Hassan: 2:02:30 Kristine Hall: 2:06:13, 1st Half Marathon Ken Hall: 2:06:41, 3rd AG Julie Kaner: 2:07:40 Crisann Becker: 2:09:30 vanessa Loggins: 2:10:53 Kim Danahy: 2:10:57 Mary Ann Cavio: 2:11:14 Bridget Smith: 2:11:30 Tracy Altman: 2:23:20 Louise LaMothe: 2:23:25 Debbie evans: 2:28:45 Pam Neven: 2:32:48 Janet Dixon: 2:58:30

May 12, Ft. Worth, TX Buffalo Boogie 5K

Kathryn Gleghorn: 1:33:45

Gary Howsam: 22:08.8, 2nd AG vern Lumbert: 25:11.6 Jill Smith: 28:02.8

May 3, St. Croix, Virgin Islands V.I. Pace Runners Paradise 5K

May 12, Yellow Spring, WV Capon Valley 50K

April 29, Muenster, TX Germanfest 15K

Marty Metzger: 27:28 Tia Metzger: 32:03

May 5, Southlake, TX Dragon’s Fire 5K

Molly Tucker: 18:38, FW Matthew Barnhart: 26:03, PR

May 5, Winchester, VA Apple blossom Sun trust 10K Ted Amyx: 1:01:09

May 5, Ft. Worth, TX mayfest 10K

Ken Hall: 34:43.7, 2nd MM Mark Miller: 35:29.3, 1st AG

Troy Pruett: 5:01, 1st 50K

May 16-June 27, Dallas, TX Jogger 5K Summer Series #1-Jim Uhelski: 20:47, 1st AG #2-Jim Uhelski: 20:56, 1st AG #4-Jim Uhelski: 21:03, 1st AG #5-Jim Uhelski: 21:16, 1st AG #6-Jim Uhelski: 21:17, 1st AG #7-Jim Uhelski: 21:57, 1st AG

May 17, Dallas, TX The Katy Trail 5K

Jeff Garber: 17:38.3, 1st AG Scott eppelman: 20:23.5 Julie Kaner: 21:20, 3rd AG

Jim Uhelski: 21:55.1 Mary Ann Cavio: 43:34.6

May 19, Azle, TX Azle Lake 10K run

Mark Miller: 35:24, 1st AG Jeff Garber: 35:57, MMW

May 19, Corpus Christi beach to bay relay marathon (Six Member Relay Teams) FWRC Road Dawgs: 2:56:07 Byron Benoit Stan Ujka

May 19, Olympia, WA Capital City marathon Mark Lehrmann: 3:22:28

May 19, Dallas, TX Heartbeat 5K

Spareribs LaMothe: 20:57:20, 2nd AG

May 19, Fargo, ND Scheel’s & Adidas Fargo marathon Kelly Richards: 3:33:18

May 19, Redmond, WA watershed Preserve 12 hr trail race Sam Thompson: 73.14 miles, 2nd Overall (male open course record)

May 26, Coppell, TX Coppell Stampede 5K

Mark Miller: 16:37:25, 1st AG, 2nd Overall Yolanda Hopping: 19:41:80, FMW Reggie Hicks: 20:33:55, PR John Ball: 20:45.90, 1st AG Thomas Okazaki: 20:49:85, 2nd AG

May 27, Carrolton, TX Carrolton Runners Club 5K Robin Pearson: 23:53, 1st AG Katie Pearson: 29:37, 1st AG

May 28, Arlington, TX American heroes race 10K Jill Smith: 1:04:05.8 David Smith: 1:11:06.4

American Heroes Race 5K Debra Stuart: 31:20.8 Keith Hale: 34:50.1

May 28, Boulder, CO bolder boulder 10K Kelly Richards: 46:26

May 28, Dallas, TX memorial Day 20K

Jeff Garber: 1:16:45, MMW, 2nd Overall Leana Sloan: 1:27:57, FW Kristine Hinojos: 1:42:11, 1st AG

May 28, Grand Prairie, TX Peaceful tomorrows with Our Troops and Vets 5K John Ball: 20:44, 1st AG

June 2, Colleyville, TX xSightment Run 5K

Ken Hall: 16:18, 2nd Overall Jeff Garber: 17:49, 2nd MMW

August 2007 |


RAW RACE RESULTS continued Jim Lukanich: 19:36, 2nd AG Laurie Lukanich: 23:35, 1st AG Marvin Smith: 25:51, 2nd AG Kristine Hall: 27:01, 3rd AG Jill Smith: 28:09

April 29, Ruston,LA hidden Paradise triathlon

June 17, Dallas, TX Summer Solstice Duathlon

June 2, La Grange, WI Kettle moraine 100K endurance run

April 28-29, Ruston, LA 2007 rustman triple

June 24, Lubbuck, TX buffalo Springs Lake 70.3 Ironman

May 6, St. Croix, Virgin Islands St. Croix half Ironman

June 24, Coeur d’ Alene, ID Ford Ironman Coeur d’ Alene

June 2-3, Jeffersonville to Bennington, VT Green mountain relay (A 200 Mile Team Distance Relay) Uline veterans: 27: 35: 46, 1st Place in Helter Skelter Category Dale Mauger

June 3, San Diego, CA rock ‘n’ roll San Diego marathon Jessica Hanson: 3:50:40

June 9, Dublin, TX Dublin Dr. Pepper 4K run

John Ball: 17:36, 2nd AG, 3rd Overall

June 9, San Angelo, TX run In the Sun

RRCA TX State 8K Championship Kelly Richards: 35:48, 2nd Female Overall

June 16, Sheridan, WY bighorn mountain wild & Scenic 50 Mile Trail Run Chris McConnell: 14:08:24 Todd Roper: 14:12:19

June 16, Dallas, TX The Butterfly Boogie 10K

Yolanda Hopping: 42:00.5 Leana Sloan: 42:49.0, 1st AG Spareribs LaMothe: 44:17.0, 1st AG Julie Kaner: 48:47.4, 3rd AG Kristine Hinojos: 49:09.6 Mary Ann Cavio: 52:33.8

The Butterfly Boogie 5K

Mike evans: 21:52.8, 2nd AG

June 16, Duluth, MN Grandma’s marathon Stan Ujka: 3:22:30

June 17, Dallas, TX Summer Solstice 5K Run John Ball: 20:52, 1st AG

June 24, Carrolton, TX Carrolton Runners Club 5K

Spareribs LaMothe: 21:48, Seniors Winner Dean Baranowski: 22:14, 2nd AG

June 24, Ft. Worth, TX FwrC three Amigos 4 miler Byron Benoit: 26:20, 1st AG Marvin Smith: 35:31, 3rd AG

June 30, Arlington, TX mid-year muse & motion 3 miler John Ball, 19:15, 1st AG

DuAthLonS & trIAthLonS April 28, Ruston, LA Gator terra off-road triathlon

(800m swim/10mi MTB/3.5mi trail run) Karen Robertson: 1:48:11, 1st AG Mary Lessor: 2:01:13, 2nd AG

22 FOOTPRINT | August 2007

(Gator Terra Tri/Lincoln Health 5K/ Hidden Paradise Tri Combined F.T.) Karen Robertson: 3:24:32, 1st Overall Mary Lessor: 3:42:00

(1.24mi swim/56mi bike/13.1mi run) Tom Ruyle: 6:23:59 Marty Metzger: 7:14:16

May 20, Keller, TX texas woman triathlon

(300 meter swim/12 mi bike/5K run) Julie Sheridan: 1:05:30, 2nd Overall

May 20, McKinney, TX tri-historic mcKinney triathlon

(300 yd swim/15.3Mi bike/5K run) Noel Widdowson: 1:14:35.6, 2nd AG Julie Kaner: 1:24:00.4

June 2, Grapevine, TX Paddle, Pedal & Pound the Pavement triathlon

(300 meter swim/20K bike/6K run) Karen Robertson: 1:07:51.2, 1st AG Jeff Barnhart: 1:16:11.7, 2nd AG Marty Metzger: 1:16:15.5, 3rd AG Brad Liles: 1:17:15.2 Ray Harris: 1:27:22.9, 2nd AG

June 10, Grand Prairie, TX metroplex Sprint triathlon

(800 m swim/27K bike/5K run) Scott Decker: 1:16:43, 3rd AG Chris Hillen: 1:17:14, 3rd AG Karen Robertson: 1:20:57, FMW Julie Kaner: 1:26:38, 3rd AG Linda ellestad: 1:27:47, 2nd AG

(2 mi run/9.3 mi bike/2 mi run) Julie Kaner: 1:02:57, 2nd AG Robin Pearson: 1:03: 45, 1st AG

(1.2 mi swim/56 mi bike/13.1 mi run) Dan Banse: 5:48:00 Jeffery Peebles: 6:17:08 Mark Minorik: 7:11:24

(2.4 mi swim/112 mi bike/26.2 mi run) Scott Decker: 10:54:34 Chris Hillen: 11:44:43 Mike Shanahan: 11:47:30 Al Walker: 12:46:59 Julie Kaner: 12:53:35 Linda ellestad:13:44:59 Heidi Detwiler: 13:54:27

June 29, Grand Prairie, TX Dam bike time trial

Karen Robertson, 19:47.6, 1st AG (24.3 MPH) *Please note, times are short by 11 seconds for all runners who participated at the White Rock ‘N’ Roll 5 miler.


Alan Walker: 15:21:25, Distance PR

(600yd swim/ 13mi bike/3.2 mi run) Karen Robertson: 1:12:05, 1st AG Mary Lessor: 1:16:37, 2nd AG

Pr-Personal Record AG-Age Group bQ-Boston Qualified Fw-Female Winner mmw-Male Masters Winner Fmw-Female Masters Winner

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

Remember to add a push pin to the RAW Around the World map if you race in any US city or run anywhere outside of the US.

Planning a trip and need a running route? Map out and measure a route from the largest database of running routes in the country. Log on to to map out a route anywhere in the USA.


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.

On Your Mark!

Remembering Cross Country By Mark Miller, 2005 RRCA Southern Region Runner of the Year It’s late summer, the air is hot, heavy, and humid, the Dallas Cowboys have reported to training camp, and for RAW’s younger members (and teachers), a new school year is fast approaching. This time of year takes me back to my school days with hopes and expectations of a new start…and a new cross country season. Cross country (XC) was my favorite season growing up and fall remains my favorite time of the year. Cross country is not a glamour sport. It doesn’t get the attention of the spring track season, and in the fall, it is often overshadowed by football or is only viewed as a way to get in shape for basketball. Yet for those of us who were serious about it, cross country is special. The smell of the grass, the falling leaves, the course through the dirt and mud, and the memories of teammates linger long after graduation. It’s been several years now since I’ve run a cross country race, but the memories burn brightly in my mind. So do the lessons learned. Many of these lessons apply to any type of running — road races, marathons, and ultras. For example: 1. Build a big base – The summer months before XC season are spent building a base…putting in long miles to prepare for the upcoming season. No matter what event you’re preparing for, having an adequate base of mileage beforehand will prepare you for the speed work and races to follow and greatly increase your odds of success.

2. Run on the grass – During the summer, I would try to do a significant portion of my pre-season running on grass surfaces to prepare for races on that surface. Even for those of us who run road races, training on grass can be great preparation. The reduced pounding and increased lower leg strength developed on softer surfaces can make us better road runners. One caveat: If you’re training for a road race, especially a marathon, it is advisable to run some workouts on road surfaces. If you do all your running on grass and then race on the roads, your body will not be prepared for the pounding. 3. A good cross country season can lead to a good spring track season – The mileage and strength built up during the fall can lead to a great spring. I had my best track seasons following successful cross country campaigns. Similarly, a successful season of training for shorter races can make you a better marathoner. 4. Focus on the goal – In high school, it was the UIL State Meet. In college, in was the conference championship. The one race you spent the summer months visualizing. The one you dreamed about as you put in the hot, sweaty miles. Our running is at its best when we’re focused and committed to a specific goal. Hmm…working hard, doing specific preparation, focusing on a goal. Maybe cross country doesn’t just teach us about running…but about success in life, as well. To all of our RAW members who will be competing on cross country teams this fall, work hard and enjoy the experience. Some of us “old guys” will be wishing we could join you.

August 2007 |


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 Dear Spareribs: Last week I ran a 5K race on what was supposed to be a certified course. I was eight seconds off my PR for that distance, and although I am happy I ran a good time, I was pretty upset when I noticed that according to my Garmin, the course was actually 3.21 miles. I complained to the race director about it, but he didn’t seem to care. What are your thoughts? Should I pursue this to find out how the course was “certified?” -Mark from Southlake Dear Mark: Never having been there myself, I cannot say for sure that there is any such place as hell, but I am convinced that if there was, a special section of it would be roped off to house all the nitwits like you who constantly whine, “But According To My Garmin…”

If the course is certified and the mile markers are posted, then they are the true mile marks, not what your Garmin says. What are you going to do if you are trying to run 6:30 a mile in a 5K and you get to the one mile mark and your Garmin reads 0.91 miles and your time is 6:31, make a big adjustment to your stride? The Garmin is a useless toy in a race. Buy a watch! But worse, you “Garminites” threaten to undermine all sense of ownership and personal responsibility in life with your whining “But According to My Garmin.” Imagine Tiger Woods hitting an iron over the green and lamenting to the officials, “But According To My Garmin, this hole is 21 yards shorter than posted.” You get fired from your job? No problem: “But According

To My Garmin, I did great work for this company.” Can’t get into heaven? Tell St. Peter what your Garmin said about your life. Now here is the science in case you are still a BATMG whiner. With GPS, the effective way to measure accurate distances is to use multiple GPS receivers simultaneously and then process the resulting vectors using some high-dollar software or even higher dollar “real time” equipment. (The other way is to use one receiver and let it collect data for 23 hours and 56 minutes at each location.)

of either clustered to one part of the sky or just a few that are visible. When tree canopy or urban canyons are thrown into the mix the signal degrades that much more. If you wanted accuracy, you would use a GPS almanac or ephemeris, and you would enter the approximate latitude, longitude, and elevation of your location to learn the optimum time of day or night for GPS usage. If the data is provided in a graphic form, you want the positional dilution of precision to be as low as possible, and you want the maximum number of satellites available.

Obviously, this doesn’t work for running and I find it hard to believe that something in the price range of $250 that you wear on your wrist would have the capability to process more than 8 satellites and even then, probably only the P1 signal of those 8. These U.S. satellites are not fixed, like communication and TV, and their positions change constantly.

Even with the sophisticated equipment that scientists use, they regularly find unadjusted positional data from any single receiver to be at least 50 to 150 feet off, and this is with a 15minute observation. When you multiply this by 2 (starting and finishing), you can see it’s easy to be off 100 to 300 feet when attempting to measure the distance you just ran, be it 1 mile or 26.

In any given 24-hour period, there may be 4 or 5 hours where maximum satellites are spread out over the entire sky, instead

So quit whining about what your Garmin tells you. You missed your PR? Train harder! -Spareribs

The opinions and recommendations expressed by Spareribs in the “Ask Spareribs” column are solely his own and do not necessarily reflect the views of LGRAW members. Give credence to his ideas at your own risk.

Lake Grapevine Runners & Walkers |

August 2007  

The FOOTPRINT is Lake Grapevine Runners and Walkers club newsletter. Each issue features articles showcasing members' adventures, fitness ti...

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