February 2014

FOOTPRINT-Feb 2014

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Lake Grapevine Runners & Walkers | February 2014 Dear Lake Grapevine, Welcome to the second edition of the digital FOOTPRINT! We appreciate all the positive feedback and are glad you are enjoying the new format. In this issue you will find news and reviews of our very successful 16th running of the Bold in the Cold 5K & 15K and the associated Couch to 5K training program. You'll also find dates and reminders of upcoming events you won't want to miss. Enjoy!

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RAW Happenings

Quick Links

SNL Saturday, Feb 1 5:00PM Anamia's Tex-Mex 2980 E. Southlake Blvd, Southlake

Super Bowl Run

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Super Bowl Run & Newbie Sunday Sunday, Feb 2 8:00AM Clubhouse Board Meeting Monday, Feb 11 7:00PM Clubhouse Lunch Bunch Tuesday, Feb 11 11:30AM Red Dog Right 3311 W. SH 114, Southlake

SAVE THE DATE! Mar 1 SNL Palio's Pizza Cafe, Grapevine Mar 2 Newbie Sunday Mar 11 Board Meeting Mar 15 Weekend run time changes to 7:00AM

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The inaugural LGRAW Super Bowl Run will be held on Sunday, February 2 at 8:00AM. No matter how bad or good your team was this season, wear your team colors with pride and join us for this informal 5-mile walk/run. Awards will be presented to the "most fanatic fan" and the fastest runner.

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

discounts

Please bring your favorite football dish to share and RAW will provide the drinks. Plan to stick around for fellowship and to make predictions as to who will win the big game! Remember, it's also Newbie Sunday, so invite a friend!

Luke's Locker 10% off most purchases with your membership.

A Thank You and Invitation from RAW President, Joe Luccioni

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

Membership dues and monies raised from the two races sponsored by the club allow us to pay the rent and supply all the goodies to which we have grown accustomed. The Double Trouble and Bold in the Cold races held on October 5, 2013 and January, 11 2014 respectively were both big successes, thanks to the leadership of race directors Diane Hernandez and Monica Waite (DT), and Sakina Vidacak and Julie Smith (BITC). Ladies, thank you for your hard work! I know that you will join me in acknowledging the help of all the volunteers.

Speaking of volunteers, we have two opportunities coming up to help out at races in the DFW area. The Grasslands Trail Run, put on by North Texas Trail Runners, will be held on March 22, while the Wounded Warrior Half Marathon and 10K, put on by Dallas Athletes Racing and benefitting the Wounded Warrior Project, will be held on June 8. Please see below for details about Grasslands, and watch for more information about Wounded Warrior in future newsletters. We need 15 volunteers for Grasslands and 30 plus volunteers for Wounded Warrior. The directors of these races have

Running Warehouse enter LGRWD at checkout (exclusions apply).

Grand Prairie Marathon, Half Marathon, 10K, 5K & 1Mile Fun Run (March 8) GrandPrairieMarathon.com enter RUNCLUB to save 10% on registration.

Grasslands Trail Run 50M, Marathon & Half Marathon (March 22) Grasslands Trail Run enter code RAWLOVE to save $15 on registration (expires 2/14/14) Shape Diva Dash Women's 5K

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FOOTPRINT-Feb 2014

Mar 22 Grasslands Trail Run, RAW Aid Station May 17 Boobapalooza June 8 Wounded Warrior, RAW Aid Station

footnotes

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graciously offered discount rates to our members in exchange for our volunteering to support an aid station at their events.

Thank you to everyone who consistently steps up and volunteers to support our races and those of fellow clubs and associations.

Grasslands Trail Run SWEET DEAL discount and aid station

Obstacle Run (March 22) divadash.com enter code AXLOCAL to save $10 on registration.

Irving Marathon, Half Marathon, 10K, 5K & 1Mile Fun Run (April 5) irvingmarathon.com enter grapevineruns to save 10% on registration.

FOOTPRINT submissions

If you are running this year's race on March 22, be sure to use discount code RAWLOVE to save $15 on registration.*

We are always looking for content to include in the FOOTPRINT. If you have a running/walking related story you'd like to share with the club, consider submitting it for the FOOTPRINT. Click here for submission guidelines.

Get Well Soon Chiffon Okuda Peggy Reyher

If you are not running, please consider volunteering at our aid station. It's a ton of fun. Email Joe Luccioni to sign up.

Deadline for the March Issue is February 15th.

*code expires 2/14/14, so hurry!

RRCA runnings

Best Wishes To Jeni St. Onge who is on bed rest as she awaits the arrival of Baby St. Onge

Couch to 5K Training Program

Thank you To all the volunteers who made Bold in the Cold a success - too many to list, but every one of them important and appreciated!

RAW's very first training program kicked off in December with a Couch to 5K program (C25K).

Organizer Kathryn Gleghorn, and RRCA certified coaches Tony Flesch and Janet Dixon welcomed existing members as well as new faces to the benefits of walking and running.

Congratulations To all the Couch to 5K finishers at Bold in the Cold. Well done!

Speedy Recovery Jack Burcie Ray Harris

Lost & Found Left something at the clubhouse? Check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

Membership Renewals Update your contact information or renew your membership by clicking here.

Each year RAW shows up at the Grasslands Trail Run, both to race and to sponsor an aid station.

The program prepared participants to complete the Bold In the Cold 5K. Participants met each Saturday for a group workout and followed a beginner friendly workout during the week.

Needless to say, the training weather this year proved challenging with ice, cold and rain, but the dedicated participants persevered and got it done! Race day was a perfect day to run and everyone had a great time completing the BITC 5K! We hope to include a C25K program in future races. If you are a RRCA coach and would like to help out, please see Kathryn for details. We would love to see this program grow and support our beginners in RAW style!

A new year = a new challenge: the 2014 Fitness Challenge!

Annual RRCA National Convention

The 56th Annual RRCA National Convention is May 1st to 4th in Spokane, Washington, in conjunction with the Bloomsday Road Race.

The keynote speakers are Olympians Don Kardong, Bernard Lagat and Deena Kastor. Social events include morning fun runs, a trip to Arbor Wine Cellars for a spectacular wine dinner and the national awards reception and banquet. There will be numerous educational sessions, a coaching certification course, regional meetings and more. click here for more information

RAW's annual fitness challenge once again kicked off on January 1st. The challenge is simple: seven days a week, five minutes a day, one activity per day. Challengers have the option of completing the challenge for five minutes straight or

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for seconds at a time as long as the total is five minutes per day. Sounds easy, eh? For some, the exercises are simple, and for others, some or all of the exercises are just that...a challenge.

The schedule: Monday: Push-ups Tuesday: Lunges Wednesday: Planks Thursday: Wall Sits Friday: Sit-ups Saturday: Jumping Jacks Sunday: Squats Should challengers "miss" a day, the exercise must be made up within 24 hours with the exception of "No Make Up Mondays." You must be current by midnight Sunday to officially stay in the challenge.

Didn't know or just didn't start the Challenge in January? No problem! New challengers can join on the first of each month.

Click here to check out the 2014 Fitness Challenge on Facebook. Join us and challenge yourself in 2014!

Giving Back to the Sport GBTTS | Giving Back to the Sport Janet Dixon and Tony "Flash" Flesch Janet Dixon recently joined the ranks of the RRCA Certified Coaches, but she didn't waste any time in putting her coaches training to practical use. Along with seasoned RRCA Coach, Tony "Flash" Flesch, she coached RAW's first Couch to 5K (C25K) program. The

C25K program began in December and their "graduation" race was RAW's winter race, the 16th annual Bold in the Cold 5K, on January 11.

Since this was RAW's first formal training program, Janet and Tony had to start at square one to develop the plan. In addition to the coaching aspect they also had to put together information to market the program via social media, our newsletter and monthly e-comm.

Online registration had to be set up and the coaches also developed a "Frequently Asked Questions" template to include with the information emailed to the C25Kers.

Coaches Janet and Tony oversaw the 5K training of five participants who came out to RAW on Saturday mornings for their group training.

As you may recall, early December hit the metroplex like an arctic blast with the icy, frigid temperatures known as "Icemageddon", so their first official workout was canceled. The weather delay did not deter the coaches' enthusiasm to share their love of the sport.

Coach Janet and Coach Tony stayed in touch with their participants via a weekly email that contained the prescribed workouts for the week. The workouts were a general walk/run format, but each participant was encouraged to modify the walk/run time to fit their personal fitness level and 5K goal. The C25Kers were also encouraged to spend time at the clubhouse post-workout so they could meet fellow RAW members and take advantage of one of the best perks of RAW membership, our socializing at the clubhouse.

RAW's C25K coaches gave freely of their time to test the waters of RAW coaching and the need for such a program. Coach Janet gave up a summer weekend in August to obtain her coaches certification and happily agreed to coach the C25K in conjunction with our Bold in the Cold 5K. Coach Tony has been an RRCA certified coach for many years and has coached several classes at RunOn! Coppell. When we asked Tony if he'd be willing to coach alongside Janet, he was immediately onboard. Thank you Coaches Janet and Tony for giving up your personal Saturday morning training plan to give back to the sport! We appreciate you and so do your C25K participants (Andrea Brankin, Charlene McNeil, Lamont Hamilton, Dee Ann Adams and Jennifer Provence).

16th Annual Bold in the Cold

The 16th Annual Bold in the Cold had a total of 895 registered participants. There were 224 runners who completed the 5K and 472 runners who completed the 15K race. Thanks to all of our hardworking volunteers for supporting the runners. You delivered a great race experience for everyone.

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Thank you to our race sponsors, vendors and raffle prize donators for supporting Bold in the Cold 2014. We appreciate your contribution to the club.

Sponsors

Race Day Supporters

Metro Mobile Electronics Luke's Locker Rainforest Cafe RRCA Gatorade Endurance Formula

Starting line of the RRCA Southern Region 15K championship race.

Baylor SportsCare Camp Gladiator Elements Massage Bread Haus Muscle Milk Krave Jerky Dallas Athletes Racing

RAW members/runners Helene Walker, Elizabeth Lawrence and Sandie Nathan

Clint Bell adds 15K Champion to his 5K title from 2013

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