August 2002

From The Lake Grapevine Runners & Walkers Club

The Footprint August 2002 www.runnersandwalkers.com

• • • • •

In This Issue

Fourth of July BBQ and Elections 5k Training Tips Galloway Group at RAW In Step With…Mike Eccleston Marathon Madness (Sand Diego, Grandma’s, Lubbock Half Ironman, Grapevine triathlon) • Best Foot Forward Award • Pancake Breakfast • Duct Tape Duet • Protector of Freedom 5k • Trophy Club 5k • RAW Luau • Burn Camp Recognition ___________________________ • •

• • •

Upcoming Events

Saturday, August 31st, Protectors of Freedom 5k, Texas Motor Speedway Saturday, September 7th, run with the N. Texas Trail Runners, RAW Clubhouse, potluck breakfast to follow Saturday, September 21st, Duct Tape Duet 5k/10k run/walk Saturday, October 12th, Double Trouble 10k and 5k Sunday, December 15th, White Rock Marathon

RAW Celebrates the Fourth of July Over 80 people congregated at the RAW Clubhouse to celebrate our country’s independence. Somehow, in light of the past year’s events, the fireworks seemed brighter, the families seemed closer, and we all seemed to appreciate one another more than usual.

The festivities began with our second annual softball game. It became clear why this group of elite athletes have chosen walking and running as their designated sports.

It evidently has something to do with that elusive hand-eye coordination thing. Nevertheless,

the competitive spirit was well in evidence, and no one ended up on the disabled list.

We adjourned to the clubhouse for a smorgasbord of pot-luck dishes. If there’s one thing we do better than run, it’s eat! Despite a few burgers falling through the grill and becoming charcoal, everyone seemed to end up with that stuffed feeling.

It was especially rewarding to see the number of families present, and to see the kids having such fun.

New events this year included the

Mix Master “Saturday Night Live” 5:00 pm • August 31st (following POF 5k), check bulletin board for details • September 7th, BBQ and softball at RAW Clubhouse • October 5th, Buca Di Peppo on 114 next to Costco • November 2nd, Angelo & Vito’s, Southlake Blvd in Kroger shopping Center—BYOB • December ?, Holiday Party, details to be announced later The RAW Kids show their patriotism 1

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Lake Grapevine Runners and Walkers Club P.O. Box 2982 Grapevine, Texas 76099

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water balloon toss, the egg toss (those were some tough eggs!), volleyball, and horseshoes. We even had a few teenagers hanging around.

Stacie (Johnson) Sauber, and Curtis Woodard. With all that talent, we should look forward to great things this year!

First Vice President Tony Dominiec VP1@RunnersAndWalkers.com

As an unexpected treat, Sarah Ball sang the Star Spangled Banner.

Our annual elections were held, and What poise for a 13-year-old! She in a surprise upset, K2 (Kelly has the voice of an angel, and has Richards) was elected President. agreed to sing again at our Okay, so she ran unopposed.

Protectors of Freedom 5k on August Tony Dominiec is our new First Vice 31st.

President, Terry Marcott Second Vice President, Craig Minyard The evening concluded with a Treasurer, and Jack Hase spectacular fireworks display over Secretary, henceforth to be referred Lake Grapevine. As we sat among to as Directory of Communications. our friends, patriotic music filling (Right, Jack. Like that’s going to the air, watching the sky explode happen.) It was a difficult task to into a kaleidoscope of lights, I doubt elect our six members-at-large, that a single person didn’t reflect a because we had an incredible slate. little more deeply than usual on The election was extremely close, what our freedom means. It was a and the new board members are: special evening for RAW, and one Dave Aungst, David Ball, Dr. we will remember for a long time to Marybeth Crane, Rick Sanford, come.

Second Vice President Terry Marcott VP2@RunnersAndWalkers.com

Eileen Fontaine Honored

RAW Board and Committees President Kelly Richards President@RunnersAndWalkers.com

Chief Information Officer Jack Hase CIO@RunnersAndWalkers.com Treasurer Craig Minyard Treasurer@RunnersAndWalkers.com Officers At Large David Ball MAL1@RunnersAndWalkers.com Dave Aungst MAL2@RunnersAndWalkers.com Marybeth Crane MAL3@RunnersAndWalkers.com Stacie Sauber MAL4@RunnersAndWalkers.com Curtis Woodard MAL5@RunnersAndWalkers.com Rick Sanford MAL6@RunnersAndWalkers.com Footprint Editor Susan Barnett SCMBarnett@aol.com

Eileen Fontaine was presented with the coveted “Best Foot Forward” award at RAW’s Fourth of July celebration. This award, started last year, recognizes the RAW Member who has done the most to promote our club and the spirit of RAW. Last year’s inaugural recipient was Tom Byno.

In presenting the award, Rick Sanford talked about the contributions that Eileen made as President, a role she filled for two years. Under her leadership, the club made it into the black financially, grew significantly, and staged better and larger events.

As race director for the Hound Dog Hustle, Eileen has turned this race Eileen holds the plaque into one that everyone anticipates. engraved with her name Attendance has increased each year, and our club’s donation to the animal rescue groups has grown as well.

Her dedication has made the Hound Dog Hustle a huge success.

Eileen is one of our club’s greatest ambassadors. She seeks out the newcomers, makes them feel welcome, and takes a genuine interest in them. As Rick says, “Joining a club like this can be intimidating, but Eileen is one of those persons who keeps it from being that way.”

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Burn Camp Recognizes LGRAW LGRAW was graciously thanked for our fund-raising at the Camp I-Thonka-Chi burn camp’s annual camp rally on June 2nd. Thirty staff and ninety campers joined in appreciation for our club’s participation in Burn Camp 2002. It was a truly moving scene to see the kids so happy and clapping with joy. To show their thanks, some of the 'crafty' kids created a hand-carved angel plaque, which is on display at the clubhouse.

Following the rally was the annual dance, games, and slide show. That too was moving, to see so much happiness. It was great to be even a small part of the festivities. But it was even greater to know our club helped bring this experience to some of the sweetest children and youth ever. Our own RAW member, Tia Metzger, was a volunteer aide for the whole week—congrats, Tia. Of course I took pictures, which I'll also display at the clubhouse. If success were measured in smiles, I'd say we did REAL good y'all.

Thanks to our volunteers, who worked at the hospital during camp registration, and served as escorts on the bus ride to camp: Ray Harris, Gustavo Martinez, K2, David Ball, Dave and Phyllis Ford.—David Ball

RAW, White and Blue A large contingent of RAW members started their 4th of July off early with the Trophy Club 4th of July 5K. Thirty-five members and their children ran, and another half a dozen came just to help out. Although it was a hilly course on a warm morning, some good times were posted.

Twenty-four trophies were brought home by RAW members. The first eleven male finishers were all RAW members, with the top ten all under 18 minutes.

Coby Bullard coasted in for the last mile to win first overall male with a time of 16:34 followed by Allan (I didn't know you were that fast) Lindsley and Bob Kolbaba. Don Nelson was 4th overall and 1st masters with a time of 16:58.

On the ladies side, Dana Bullard won despite some recent injuries with a time of 19:40. Marybeth Crane was 4th overall followed by Allison Grey at 5th.

This year total attendance was up about 50%, from 190 runners in 2001 to 280 in 2002. For complete results look at WWW.TrophyClub.

Org/5K. Thanks to everyone who came out to run and a special thanks to those who came to K2 holds the flag during the singing volunteer. of our national anthem —Jack Hase

LGRAW is honored to host the first annual Protectors of Freedom Fire & Police Appreciation Run. Dozens of RAW members have been hard at work to make this a very special event. It is the largest commitment that RAW has ever made, and we couldn’t have chosen a more important cause, and one that is closer to our hearts.

This year’s event will benefit the Michael Lynch Foundation, which provides educational grants and scholarships to the children of police officers and firefighters who lost their lives in the World Trade Center tragedy. Michael was the future sonin-law of long time RAW member Joe Luccioni. Future races will benefit public servants in the North Texas area.

For more information, contact Joe Luccioni at 817-251-9311 or bronx300@outdrs.net To volunteer, contact Barb Martin at BarbraDawn@aol.com

While the race will be open to the general public, we are particularly excited about the special competitions and awards for the fire and police forces in the area. We expect to have many participants who are running or walking their first race.

Please support this race in any way you can. Plan to participate by walking or running, or volunteer to help with registration or on race day.

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June-July Marathon Madness and More Grandma’s Marathon Duluth, MN June 22, 2002

I settled into a pace that was faster than intended, but it felt OK, so I stayed with it. The course runs along the shore of Lake Superior and is very pretty. There was the usual

By Duncan Stewart cast of marathon misfits, including a guy running barefoot! Ouch! I was If you have a hankering for a wearing Texas shorts and singlet, marathon in June, you certainly and got several calls of “Go Texas!” won’t find one in Texas. Do what lots as well as “Flag Man” and “Go USA!” of other folks do – head north! I went What’s up with that? Don’t they all the way to Duluth, Minnesota, recognize the flag from Great State of land of 10,000 lakes and home to Texas?! C’mon!

Grandma’s Marathon, a scenic pointto-point course along the shores of I was in pain mode by Mile 18, with Lake Superior. both quads hurting. To avoid Despite arriving at the airport before 7 am, I didn’t take off from DFW until after 3:30 that afternoon, due to bad weather in Minneapolis. It’s a good thing I brought a lot of reading material! After the 2 ½ hour drive to Duluth, and a stop at the expo (good thing they were open late), I grabbed some dinner, headed to the hotel, and hit the sack at 11:30.

cramping, I made sure to grab water and sports drink at every opportunity. The aid stations were good, and became more frequent as the race progressed. I had to keep repeating my mantra “Pain Is Temporary, Pride Is Forever” many times during the last 8 miles. (That’s PITPIF for short). I was lucky enough not to hit the Wall until the last mile, and “made my move” at the 26 Mile mark. I was very happy to get my second-best time ever, a chip time of 2:51:40. Half split was 1:25:42.

Early the next morning I boarded the bus for the ride out to the start, arriving in plenty of time. I did a mile or so of warm-up right amongst the invited runners, which was Savary Island Triathlon pretty cool. It was a good day for a Savary Island, Canada marathon – temperature in the 50’s July 28, 2002 and overcast.

Then it was time to line up. They don’t have corrals, just signs with various finishing times. I was hoping to run 2:55 or so, but seeded myself at the 2:30 sign, based on how fast the other runners there looked. As soon as I tore off my trash bag, the announcer said the race would be delayed 30 minutes due to bad weather on the course! So we spent a chilly half- hour huddled there, shivering. Maybe the director wanted to make sure it was raining before he let us go? Anyway, the horn finally sounded, and off we went! There was a train full of spectators next to the course, and the conductor gave several blasts on his horn to encourage us.

Liz Shanks competed in her first triathlon, with a finish that will be hard to top. She took third female overall with a time of 1:18:48.

Towards the end of the race, she passed the woman in front of her, but the woman caught her just at the finish, stealing 2nd place by a mere 2 seconds.

Rock ‘N’ Roll San Diego, CA June 2, 2002 Tony Dominiec Tanya Bubash Daniel Banse Cathy McCauley 4

Paddle, Pedal and Pound the Pavement Triathlon Grapevine, TX June 1, 2002 Overall winner: Scott Decker

1:06:23

Ray Harris Dee Stephens David Nash Stephanie Ruyle David Lane

1:24:28 1:27:10 1:27:34 1:29:57 1:18:45

Not only did RAW have six participants, we had double that number of volunteers. Way to go, RAW!

Buffalo Springs Half Ironman Lubbock, TX June 30, 2002 Lee Miller, Scott Decker and Tom Ruyle braved the hot and windy race conditions in the difficult Buffalo Springs Half Ironman. Some nasty hills on the bike and run, coupled with 90-degree temperatures, made this a true test of endurance.

Half IronMan Triathlon Distance: 1.2 mile swim 56 mile bike 13.1 mile run Race Results: Scott Decker: Swim 33:49, Bike 2:52, Run 1:53:06, Total Time 5:25:17 (PR) Lee Miller: Swim 38:22, Bike 3:05, Run 1:48:09, Total Time 5:38:38 (PR) Tom Ruyle: Swim 40:25, Bike 2:58, Run 2:05:01, Total Time 5:50:08 (8th in age group)

5:10:23 4:34:39 4:04:28 4:34:39

This was Tom’s longest race ever, and he tells us that that he “Can’t wait to ‘tri’ it again next year!”

Olympian Jeff Galloway Visits RAW Jeff Galloway, Olympic distance runner, published author, and successful businessman, was on hand at the RAW Clubhouse July 27th. Jeff, who is perhaps best known for his “walk-run” marathon training approach, is one of the most highly respected authorities in the country. The Galloway run-walk, low mileage, three-day training philosophy has resulted in over a 98% success rate in completion of the marathon distance.

biomechanical fatigue and therefore fewer injuries due to overuse. As a busy mom, doctor, and business owner, I have a slightly different perspective. I trained 4 days a week taking 6:1 walk breaks (six minutes running, followed by 1 minute walking) and ran White Rock last year in 3:40 doing 8:1 walk breaks.

This program also allows the beginner to progress in mileage much quicker than they would in a traditional training method, so they do not become as discouraged. Walk RAW was hosting the local Galloway on.… training groups, who arrived at 6 am for their weekly run.

The attendees split into smaller groups based on expected marathon finish times. After the run, everyone gathered around the clubhouse to hear Jeff speak. There was a lively question & answer session, and it became clear that some of Jeff’s philosophies are controversial.

However, it was universally acknowledged that those Galloway groups really know how to eat! There was enough food left (and surprisingly, a fair amount of what could only be called junk food) to feed a small nation. Regardless of whether they bought into Jeff’s methods or not, everyone seemed to enjoy the day, and to respect his perspective.

Jeff fields questions after the run

much food (lots of simple carbohydrates and a few complex ones, just so that the purists were not going to complain). I swear, there was more food than at Sunmart!

His 'Questions and Answers' session was also very interesting. He was very easy to talk to, and people had no problem asking questions, or just making comments after his answering.

Last but not least, for once in my life, I was running with the fastest group. It was really weird to be in front of the pack for once. Nice change ...

Allan Lindsley The information that Galloway gives out seems to be addressing the plus 3 hour marathoner or someone looking to run a marathon and not kill themselves. There seems to be some strange right of passage into an honorary club of "I did a marathon and survived." Galloway disperses information that will enable someone to train at an adequate level and survive the experience.

Where I thought he was more than a little off the mark was in the areas of stretching, orthotics, and It pleases me that Galloway puts so nutrition. When he spoke in these much value on walking. As a areas I found a deep void in his Following are some of the reactions European, walking is second nature knowledge base, and it really scared to me. There is no shame in me that he was dispensing this from the RAW attendees: walking, despite what some runners information to the masses. I believe think, and power-walking has that Galloway is successful because Dr. Marybeth Crane helped me in quite a few long races at one time he was an elite athlete, (marathons, ultras, Ironman). I’m which has 95% to do with genetics Run-injury-free….that's the planning to try Galloway’s method and 5% to do with what he ate, Galloway motto. This is a training as I attempt to qualify for Boston. trained, wore, smoked, etc. I think program that allows the average he needs to add a disclaimer to his person to run a marathon on as little You have to love Galloway. He is a books before he sells them. All in all as 4 days a week training. Taking great guy, advocating us to eat more a genuinely nice man but be careful periodic walk breaks allows faster about following any part of his recovery and faster times in between often during the day! No stinking diet with him! Breakfast was just advice until you talk to a specialist the breaks. As a physician, I can incredible. His team brought so in a particular area. vouch that it causes less Hélène Walker

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K2 To You….

"It was supposed to be a walk-block!"

It was July 4th, 1997, a hot and humid afternoon in south Florida. I'd never even heard of Jeff Galloway's run-walk method; I wasn't even a runner. But something just commanded me to get up off the couch, to go out and run.

Maybe it was that my friends back in Minnesota were having such a great time running. I didn't even own proper running shoes, but well, it was time to start.

My plan was to run a block, walk a block. I later found that I covered two miles. The problem came when I'd finished the last run block. Looking forward to walking, I entered my apartment complex and saw six members of my restaurant crew in the parking lot. I had to run. You know how it is when people are watching! It was supposed to be a walk-block!

A year later, to the day, I was in Texas and I heard about the Lake Grapevine Runners and Walkers. I became a member a few weeks later. Ironically, exactly 5 years, to the day, from when my pride forced me to run that extra block, I was elected president of this club.

Much has changed for me since I decided to get up off that couch, but in a way, that event symbolizes what is really important about running participation! You just have to get up and make yourself get involved.

As I take over the duties of president from Ray, I'd like to reiterate that participation is key and that this is your club. Bring your family, bring your friends, bring your ideas and share the energy that running brings.

And, if the energy is lacking, there's always plenty enough here to go around.

Next issue — award winning coconut boobs.......

K2

In Step With…

“Major Mike” Eccleston K2: How long have you been a RAW member?

ME: 5 Years (Charter Member) K2: Why running?

ME: It’s my escape. The time that I selfishly spend on the trail with my thoughts.

K2: What are your running goals for the next 18 months?

ME: Boston or Bust!

K2: What has been your fondest running memory?

ME: Running the Cleveland marathon with my brother Bob (he was Lieutenant Colonel Bob and I was Captain Mike at the time). It was his first marathon and we crossed the finish line, hands clasped together over our heads in victory. It wasn’t about the run, it was about sharing a challenge with my big brother and seeing him as a friend.

K2: What do you consider to be your biggest running achievement?

ME: Running back-to-back marathons within six days and within 2 minutes (3:37 and 3:39 / Austin and Cowtown).

NOT Susie’s favorite picture K2: Where is the most unique or unusual place you've ever gone for a run?

ME: The Desert of Saudi Arabia just prior to the start of the ground invasion of Iraq in Desert Storm (When I was “Lt. Mike“). It was the only time that having a gas mask strapped to the hip was required for the fashion conscious, and directions for a 5 mile jog included unique references such as “go north 2 miles and then turn east at the dead camel.”

K2: What do you do when you're not out running?

ME: Hope that Marty and Tia will invite Susie and me to go sailing again. While waiting for that, I enjoy tinkering with our flower garden and enjoying an occasional cigar.

K2: What about your non-RAW life would surprise the club members?

ME: I’m a closet chess enthusiast (not that there’s anything wrong with that.)

K2: What else would you like to add?

ME: I’m very appreciative of the fellowship that our club provides. On any given day I can run 8 miles without walking or taking water breaks (really Rick) . Our weekend runs are my therapy. The people in this club are very special.

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No Time to Train? Try This!

By Liz Tinch

I'm an incredibly busy person 8-9 months out of the year. I work full-time and go to school, pursuing my Master's Degree in Computer Science. On top of that, I try to fit in running. It seems that whenever I try to train for a race, something comes up. So instead of the summary of a recent race that I intended to write, I'm going to provide you with some training tips on how to maintain or slightly improve your 5K times while doing the least amount of work possible. Call this the "Slacker Training Method" or the "I Don't Have Time to Cook Dinner, When Will I Find Time to Run? Training Method" If you can afford it, I recommend that you buy a treadmill. Also, be sure to have a T.V./spouse/child, which can be placed near the treadmill for entertainment. The TV is the preferred item, since it won't expect answers when you're out of breath. In addition, the treadmill will take away the excuse of not being able to run due to the weather being too hot, too cold, too wet, or too whatever.

First off, when I get a break between semesters, I try to get my mileage up to the 4 or 5-mile mark. This generally takes about one month (which is all the time I have). At this point, I just try to run that far without dying.

If I'm doing extremely well, I try to get my times down. This I accomplish by running faster. I might fit in a 5K just before the semester begins. This is the high point of my training. The next month, I'm feeling pretty confident, since I'm able to juggle everything. Usually, I’m able to run about 4 times a week due to having no projects/tests during this time.

However, as the semester continues, I find it hard to maintain a four times a week training schedule. Some weeks, I won't run at all. Other weeks, I may be able to get in three runs. Generally, I'm not able to run more than three times a week.

During these down cycle times, I follow these training philosophies: 1) Use the TV Schedule to determine when to run. Action shows really help keep you moving fast. "24" is a good show to run to, since it's after dinner has been digested and there's always someone running around on the show. Also, running while you watch TV will take away the guilt of watching TV when you have 8 projects due.

2) Eat whatever you want! Most likely you won't have time to cook or to actually shop for healthy food. So eat as much fast food as you want.

You're burning it off due to the stress. The rest is needed for your strength.

3) Take two weeks to one month off from running as needed. Then run for two weeks or one month. You'll save yourself injuries due to overtraining and you won't lose a lot of your muscle strength.

Good luck with your Slacker Training!

Editor’s Note: In the June Footprint, we inadvertently left out one of the RAW members who participated in the Grasslands Run. Dan Banse ran the 50 mile distance, placing 21st overall, with a time of 10:48:36. Congratulations, Dan! 7

RAW Takes Honors at 2 Hour Track Relay After RAW victories at the Grapevine Triathlon the previous day, and at the 2 Hour Track Relay last year, this year’s RAW relay team was feeling the pressure. Never ones to shy away from a challenge, Lee Miller, Jack Hase, Alan Walker, and Stacie Stauber took no prisioners, and came home with the first place trophy in this year’s event.

This unique race, sponsored by the Burleson Road Runners, is run on a 1/4 mile track. Each member runs a lap, hands off the baton to the next team member, who runs a lap, who passes the baton to the next team member, who runs a lap, and so on. The team continues until two hours have elapsed.

Keeping track of all this activity was Hélène Walker, who must have felt like she was watching gerbils in a cage.

Victorious team Stacie, Lee, Alan and Jack The RAW team ran a total of 88 laps (22 per person), edging out some pretty good company (a Dallas team of Scott McKissick, Linda Kelly, Ken Ashby, and Frances McKissick, all well-known local runners). Very impressive!

Although Lee finally fessed up that there were only four teams. He sheepishly admits, “Two teams had a combined age of nearly 200, and the other had a 7-year old.” (I think he’s kidding!)

All four are hoping more RAW members join in next year. Despite the run becoming a little painful the last 30 minutes, it was still loads of fun!

Third Annual RAW Luau — Best Lei Yet This year's event started with many aspects from our previous luaus, and then the fun bar was raised higher.

Hawaiian music and light shadows replaced the heat of the day just as the first of many guests arrived at Tony and Judy Dominiec's botanical retreat. The now-traditional decorations were all there - palm trees, tiki statue, seagulls, fishnets, lobster at the bottom of the pool, etc.

Then came the enticing sound and smell of Tony dropping two kinds of fish into his backyard deep-fryer. He soon found about six of us huddled around the fryer in a show of emotional support and fellowship — or did it have something to do with

why half of the fish disappeared somewhere between the fryer and the patio?

The crowd gradually spread around, and then into the pool, enjoying the evening's relaxing atmosphere.

—Marty Metzger

Congratulations, Felice!

Eight-year-old Felice Johnson (Stacie’s daughter) has already tasted sweet success in her young track career. She ran her rookie season for the City of Southlake team, and qualified for State at the Regional meet in both of her events.

Mother and daughter spent a fun weekend together in Waco at the State track meet July 27-28. Felice‘s relay team made it to the finals—8 teams in all. They finished 8th, and Mom had to point out that they hadn’t lost, they had finished 8th in the State!

Felice is planning to run her first 5k in August. Good luck!

My Two Cents

By Susan Barnett

As editor of the Footprint, I’ve been in the unique position of reading (and sometimes writing) everything that has gone into our newsletter over the past 2 ½ years. I worry about the impression we leave with those club members who faithfully send in their dues, but who do not join our weekend runs, or come to our social events. My fear is that they will think we are a club of elite runners who only run long distances. I’ve decided it’s time to do what I can to dispel that myth.

about pushing too hard (I was working hard to keep up my 10:22 pace). Kelly Richards told me I was “awesome” when I worked back up to four miles after a long layoff. Tom Byno made me feel like a long lost friend the very first time I volunteered for a race—and he still makes me feel that way.

Our club donates countless hours to charity, and pitches in to help one another. I love seeing the family atmosphere at our races and social events, and I love seeing the sense of humor at play every weekend. I value being part of a group where one’s worth is measured by contribution, consideration, and generosity, not by race times.

I never hesitate to write about the accomplishments of our members. We are blessed to have some of the finest athletes around. Did you know that our club is home to the female winner of the White Rock Marathon, the master’s winner of the Oklahoma City Memorial Marathon, and the second fastest 100-miler in the United States? It would be a travesty to not recognize these people and their accomplishments. I’m proud of them.

I don’t apologize for bragging about our members’ accomplishments, but please don’t be intimidated.

What a shame it would be if you stayed away because you thought you’d be the slowest one there, or that no one would be interested in your walking or running goals. I won’t promise you that you won’t be the slowest (someone has to be, and I’d just as soon someone else besides me take a turn!) but I can promise you that no one will care. Walk, run, take as long as you want, and go as far or short as you like.

Once you get back to the clubhouse, no one will know the difference, or care one whit. I feel uniquely blessed to have found this group. And that’s my two cents.

But I also want you to know what a supportive, encouraging club we have. I want you to know that from the first time I walked up to the RAW Clubhouse, I felt welcomed and accepted. If you met Terry Marcott, and didn’t know how fast he can run, you would never guess it by his demeanor. Scott Eppleman is one of the most unassuming people you will ever meet. Last Saturday, Allan Lindsley cautioned me 8

Lake Grapevine Runners and Walkers Club Membership Application Name: ______________________________________ _ Address: ____________________________________

____ Male ____ Female

DOB:____/____/____

____ New Membership

____ Renewal

City: _______________________________________

Is it okay to publish this information in the club directory?____

State: ___________________

Participating Family Members: Name:_______________________ Name:_______________________ Name:_______________________ Name:_______________________

Zip Code: _______

Home Phone: (____)__________________________ E-Mail Address: _____________________________

___M ___F ___M ___F ___M ___F ___M ___F

DOB:___/___/___ DOB:___/___/___ DOB:___/___/___ 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., the 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 ($1.25 of this amount is for an annual subscription to RRCA’s quarterly magazine, Footnotes)

Mail to: LGRAW P.O. Box 2982 Grapevine, TX 76099

Check here if you need two membership cards: _____ Signature_______________________________________ Date:_____/_____/_____

New Members Rob Crane Steve Early Bruce Herndon Keith Hummer Allan Lindsley Andrea Lorden Cathy McCauley Rebecca and Mark Minorik Serena Schuper Kurt Soutzndijk Adrienne and Carl Stipe Heather Wallace

Welcome to RAW!

Did You Know?

Renewals Herb Beck Amy Berryhill Susan Barnett Scott and Kelly Eppelman Thomas Y. Okazaki Babette Derendinger Jon Korte Lee Miller Marsha O'Loughlin Rick Sanford Curtis Woodard David Lane Dennis Novak Terry Marcott Rich and Cindy Ziober

♦ Lisa and Alan Noell welcomed their

♦ ♦ ♦ ♦

new daughter, Sydney Elizabeth, on June 19th. She promises to be as tall as her parents; she’s already in the 95th percentile for height! Aunt and uncle are Doug and Courtney Noell, and proud grandma is Pat Noell.

Terry and Nancy Marcott became grandparents in June to Destiny Ann Nicole.

“Polar Bear” Jon Korte is running again after a 3-month layoff due to foot surgery.

Kandy Kobar broke her foot (sailing, not walking!) She’s on the mend and hopes to be 100% soon.

Tia Metzger has recovered from minor surgery.

...And a really big “Did You Know?” ♦

Scott Eppelman placed 45th overall in the World’s 100k in Belgium with a time of 7:45:10. Scott also holds the second fastest 100-mile time in North America this year!

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

Protectors of Freedom 5k

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

August 31st

8 am

Texas Motor Speedway

Eating Mickey June 8th marked the debut of a trendy new breakfast establishment out on Dove Loop in Grapevine.

MENU (4 stars) pancakes (with and without blueberries), cartoon waffles, fruit, whipped cream, sinful chocolate sauce, and that famous bottomless RAW coffee urn.

SERVICE (5 stars) Buffet-style. You got nobody but yourself to blame.

DRESS CODE (semi-casual) Soggy trainers, drippy nylon, clingy Coolmax.

ATMOSPHERE (6 stars) Hob-nobbing with some of the finest runners and walkers in the Metroplex (not to mention that "je ne sais quoi" of 50 or so people badly in need of a shower).

ENTERTAINMENT (7 stars) Watching the perverts nibble various body parts off the Mickey waffles.

YOUR HOSTESS (all-star) K-2's savvy know-how makes RAW "THE PLACE" for eats and great post-workout company. We can't wait for the next helping!! —Dennis Novak, Sous-Chef (By the way, RAW raised $120 at this pancake breakfast fundraiser. Thanks to all who participated!)

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