July 2015

7/1/2015

FOOTPRINT ­ July 2015

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Lake Grapevine Runners & Walkers July 2015 Dear Lake Grapevine, We're still running a special route to avoid the flooding all around the lake. For more information on our alternate course, click here. Kelly "K2" Richards has even put together some other routing ideas in this issue, if you're tired of going back and forth on Dove Loop.

This was the month of the mile for the ladies of RAW. Kelly "K2" Richards ran one mile in the RRCA National Championship in Little Rock. Another group went to Abilene and kept running the same mile over and over again.

The club's National Running Day event was a great success, with around 40 participants each in the morning and afternoon runs/walks.

Our Annual 4th of July Picnic and Board of Directors Election is almost here. You can enjoy lots of food, games and socialize with all of your friends. Due to the flooding and parking issues, we are holding it at Parr Park this year. There are more details on the picnic and election below.

July 4th Picnic Due to flooding at the lake and lack of parking, the LGRAW July 4th Picnic will be held at the pavilion at Parr Park from 4:00 ­ 9:00 p.m. Meat will be provided, but please bring a salad, dessert or appetizer to share, based on your last name: A ­ H ­­ Appetizers I ­ P ­­ Salads Q ­ Z ­­ Desserts.

Please bring your own beverages and lawn chairs. The park is located at 3010 Parr Lane, Grapevine, Texas. Map location is here.

Since this is a public park, alcoholic beverages are not allowed.

Dinner will be served around 5:30 p.m., and the Annual Club Membership meeting will be held at 7:00 p.m., along with the Board Election and Best Foot Forward award presentation.

Race Report

Abilene Summer Solstice Endurance Runs 2015 Does the thought of running countless one­mile loops through a park, in the dark, on a hot and humid summer night sound unbearable and mind­numbing to you? Or does it sound like fun? We can assure you that it's not boring. But just like beauty, fun is in the eye of the beholder.

The Eighth Annual Summer Solstice Endurance Runs held at Abilene's Red https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1121461134366&format=html&printFrame=true

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Bud Park has turned into an annual road trip for a few RAW women and a return to the stomping grounds of our youth for a few others. Kathryn Gleghorn, Evelyn Luccioni, and Eileen Pontaoe returned to Abilene for the second year and convinced Belynda Warner to join them in their night time run. Jennifer Van Vlack and Kevin Newton also made the trek to Abilene. It was a pleasant surprise to run into Mr. & Mrs. T.O. Okazaki. T.O. had run in Abilene a few years earlier, but it was Pamela Okazaki's first time to run the Summer Solstice event.

The Endurance Runs offer a three or six hour run option, and new this year was a five mile run option. In the words of race director, David McCaghren, "There will be no DNF's, everyone is a finisher at this event!" That's the beauty of this race. You run whatever distance you want and then you stop whenever you meet your goal, or The RAW Women: Eileen Pontaoe, Evelyn Luccioni, Kathryn Gleghorn, whenever your body tells you to stop. You Belynda Warner and Jennifer Van Vlack. can even take little breaks during your run; linger at the buffet (otherwise known as the aid station), cop a squat (to roll out sore legs), or after reaching your goal, you can take a break and then pick up more miles, one loop at a time, as you run support miles with your friends.

Abilene's Red Bud Park is a perfectly flat park with a playground, a YMCA, and baseball and soccer fields. The race uses just a one­mile loop of the well­lit park for the runners and walkers to complete their distance. The race attracts quite a few Marathon Maniacs, and it's a homecoming of sorts for some runners who have lived in Abilene while attending one of the three colleges in town. Kathryn (McMurry University '90) and Jennifer (Abilene Christian University '08) were both familiar with the race venue and had a few Abilene memories to share.

It's never an easy feat to run from one day into the next day, but all the RAW folks were happy with their results.

Kathryn returned the favor from last year's race and shared race miles with Evelyn to support Belynda and Eileen in their race goals of 20 miles and 27 miles, respectively. Jennifer and Kevin had "one of the most enjoyable marathon running experiences" while they chased and completed their 30 mile goal.

The weather gods blessed us with balmy June temps and a slightly cool breeze, which when coupled with the camaraderie of good running friends, made the miles go by and made for a memorable night run. The Abilene race is also a good "practice run" for July's El Scorcho race or any other endurance runs that require you to run during the night. Another perk of the Abilene event is that there is no need to carry your own hydration or head lamp, which are two things some runners despise! These night time runs also serve as a good test for your body to see how it handles the lack of sleep and running on tired legs.

These ladies are already talking about the third annual road trip to Abilene on the third Friday in June 2016. Put this race on your calendar, and we'll get the RD to announce RAW as the club with the most participants! And with the Abilene connections, Kathryn and Jennifer can point you in the right direction for the best breakfast tacos or the best BBQ in town.

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The Marathon Maniacs: This was Eileen's 4th marathon in the month of June! Also pictured from RAW are Jennifer and Mr. and Mrs. T.O.

In Step With

Shantel Cloud Are you a native Texan, or did you get here as soon as you could?

I am originally from Albuquerque, NM and went to Texas Tech for college. I haven't been able to leave Texas since!

How long have you been running competitively?

My dad was a competitive runner so naturally he got me involved in cross country and track throughout middle school and high school. I took a bit of a hiatus in college, but began training more seriously in 2010 when I ran my first half marathon.

Tell us about your first Boston Marathon. What did you learn?

The Boston Marathon had always been on my bucket list, so when I ran my first marathon in 2012 in a 3:47 I knew I could qualify. I learned that the saying "it takes a village" is absolutely true. I may not be an elite runner, but I could not have done it without the support of my husband, family, friends and running friends! The race experience itself was incredible, especially setting a new PR (with the help from John Studebaker!). There was so much energy and excitement surrounding the race that no other race can compare to. As great as the race was, the journey to get there was even greater.

What do you enjoy about running?

Everything! I love the feeling of accomplishment and pushing yourself to new levels that sometimes you think are impossible. Looking back, it's fun to see how far you've come.

What's your favorite place to run?

Anywhere in the mountains! Or anywhere with RAW friends!

What do you think is most important about your training for a race?

Consistency. It's easy to sleep in or think, "I'll just catch up tomorrow." Once you get out of sync, it's hard to get back on a schedule. I also think it's important to not put yourself in a box. People get caught up on thinking that they're not fast or they could never be any faster and get stuck in a running rut. If you doubt your own ability and stop pushing yourself, you will never improve.

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What do you do in your life outside the club?

I love spending time with my husband and our two Labrador retrievers. Any time we can get outdoors, travel, or go country dancing, we do!

What's something about you that would surprise us?

I did ballet for 13 years growing up. I still love watching ballets, if I could ever convince my husband into going with me.

I also love snowboarding! I'm not exactly sure how I got such a strange mix of hobbies.

Any other comments?

RAW has been such a welcoming club. It has been a great way to get to know the town and the diversity of people that live here. It seems as though anywhere I go, I run into someone from RAW!

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Shantel (Bib 12210) finishes her first Boston Marathon. https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1121461134366&format=html&printFrame=true

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Running all through Grapevine

Exploring new neighborhoods due to flooding conditions Kelly "K2" Richards

If you normally run or walk near any shore of Lake Grapevine, then most of your routes are under water. For those who run near the south shore in Grapevine, here are some pointers of where to find water, pit stops and a few places to cut through from one neighborhood to another that you might not have known about.

There are drinking fountains at: Casey's Clubhouse (by the turtles on the playground) at the corner of Hood Lane & Dove Rd. There are also bathrooms here, but I haven't figured out what time they open.

Entrance to Oak Grove Park on Oak Grove Loop just past Dove Loop. You have to go around the barrier, but the city has approved doing this. Just do not go past the drinking fountain.

CJ Hutchings Park (2nd water stop on the RAW weekend flood route) at the corner of Dooley & Cable Creek Dr.

Heritage Park (by the tennis courts) at the corner of Ball St. & Wall St.

Horseshoe Trails near the 1st water stop on the normal 8­mile RAW route. There is a port­pottie here, too. Note: the drinking fountain at Katie's Woods is not operational, and the bathrooms are closed.

There are porta potties in the following locations: Dove Loop Trailhead (1st water stop on the RAW weekend flood route) on Dove Loop just west of Main St. At the east end of Bushong Rd almost to Ruth Wall Rd.

Throughout the Lake Pointe neighborhood being built on Dove Loop (between Dove Rd and Main St).

I've discovered that there are quite a few nice, quiet and minimal traffic neighborhoods in Grapevine to run through.

From Dove Loop near the clubhouse, the streets to the east are nicely shaded, and all seem to wind back to Mockingbird where you can cross Dove Loop, continue west to Hood Ln and up the hill to the Casey's Clubhouse fountain or continue through the twisting neighborhood west and come out at Dove Rd near the water fountain at Horseshoe Trails. From either "water stop," you can continue south and east through neighborhoods. Going east, you'll cross Park Blvd, and eventually Dove Rd. East of Dove Rd, you can head back north on N. Lucas Drive which ends at the new Lake Pointe Community where you can go through the gate, through the neighborhood to Dove Loop and go whichever direction you'd like from there. This gives you a nice way to see Grapevine while spending minimal time on Dove Loop (or any other busier road) and hitting a drinking fountain every few miles.

I want to thank the Parks & Recreation Department for being responsive to my every request (sent via Twitter to @PlayGrapevine) ­ i.e. porta potties and emptying full trash bins to make running and walking more enjoyable for everyone.

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We can't run here...

The water comes to within 30 feet of the 3/4 mile mark on the west course as of June 1.

Calendar of Events Join us for our scheduled Run/Walk Gatherings!

Saturdays and Sundays 7 AM RAW Clubhouse

Track Workouts Tuesdays 5 ­ 6:30 PM Grapevine Middle School Track (subscribe to grapevinetrackies Yahoo Group for schedule and/or location changes)

Trail Run/Walk Wednesdays and Fridays AM trail runs are suspended until lake levels have fallen. ­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

Annual Board Election and Picnic Saturday, July 4th 4 PM Parr Park Pavilion

Newbie Sunday Sunday, July 5th 7 AM RAW Clubhouse

Mizuno Shoe Demo Saturday, July 11th 7 AM RAW Clubhouse Board Meeting Monday, July 13th 7 PM RAW Clubhouse

Footnotes Congratulations To Doug Keeffe on his retirement after 41 years and one month of service to the federal government.

Lost & Found

We can't go here...

The restrooms at the soccer field, almost completely covered by water.

Board Meeting Don't forget to check out the July LGRAW Board Meeting!

The meeting will take place on Monday, July 13th, 7 PM at the clubhouse.

We can't crash and burn here...

The entrance to Horseshoe Trails, just down from the 1/4 mile mark is where the water begins.

My Membership Expires: LGRAW Quick Links Contact Us Membership Renewals Water Duty Instructions RAW Forum Like Us on Facebook

Do you have an agenda item you would like to add?

Email the board secretary.

Water Duty Volunteers Thank you to the volunteers who have set water and Gatorade out on the course EVERY Saturday and Sunday!

Without your kindness, there would be a LOT of thirsty runners and walkers on the course.

Many thanks to the following people who have done water duty in the past month: Kelly "K2" Richards, Jack Hase (4 times), Chris Morris, Michelle and Brad Liles, and Gary Howsam.

LGRAW Board of Directors Alternate RAW High Water Courses

RAW Privileges Dallas Athletes Racing 15% discount on select 2015 races. Coupon code: Raw15.

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

Running Warehouse Enter LGRWD at checkout (exclusions apply).

RunOn! 15% off purchases at Southlake location in the week after they come out to RAW for a shoe demo.

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

Social Media

FOOTPRINT Submissions

Not on Facebook?

No Problem!

We are always looking for content to include in the FOOTPRINT.

Share your race or training

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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 restroom).

Couch to 5K Coaches Needed We are planning to offer our Couch to 5K program again this year as a part of the Double Trouble 5K/10K in October. The C25K program would begin about six weeks prior to the race, meeting once a week for group workouts. It is a great way to help motivate and train new and prospective runners, so that they are ready for their first 5K race.

If you are interested in helping to coordinate the program for those six weeks, and especially if you are an RRCA­certified coach, please e­mail dt@lgraw.com.

RAW's posts are open to the public.

This means a Facebook profile is not required to see the information RAW has shared via Facebook. Simply go here.

Annual Board Election The LGRAW Annual Board Election will be held at our July 4th Picnic. The following candidates are running for board positions: President: Chris Morris, Ed Folliard Secretary: Doug Keeffe, Monica Waite Assistant Treasurer: Belynda Warner Directors (4 vacancies): Beth Brueggen, Mike Bassano, Dubravko Vidacak, Nannette Poole and Bob Ferguson.

Members may also write in a choice for each position if they choose.

If you have questions, you may e­mail us.

experiences with RAW! If you have a running/walking related story or photo you'd like to share with the club, consider submitting it for the FOOTPRINT.

Footnotes: Want to give a shout out to your running buddy in the Footnotes section? You can send congratulations, condolences, get well, speedy recovery wishes, or wishes of good luck.

Submissions should be received by the 25th of the month for the next issue. Send all submissions to the editor.

RAW Off to the Races 7/4 ­­ Patriot 5K and Fun Run, Byron Nelson High School, Trophy Club, 7:15 a.m.

Bold in the Cold

Do you have what it takes to be a race director?

We are accepting volunteers who may be interested in being a race director for the January 2016 club race Bold in the Cold. You may direct the race as an individual or as a team.

As a race director, you are responsible for creating a race budget, choosing giveaways and prizes, enlisting sponsors, administering race sign­ups, and promoting the race. You may delegate many of these tasks to others, but you are ultimately responsible for the execution of the race. Our RAW­some volunteers are also a great asset in making sure things go off according to plan.

If you are interested in learning more, please contact us.

RAW Off to the Races

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The RAW Team at the Colleyville Lions xSIGHTment 5K ran the gamut on trophies, and they tried to run away!

RAW members with their trophies are (front row, from left) Elizabeth Lawrence, Jennifer Van Vlack, Chris Morris, Robin Waguespack, (back row) Sandie Nathan, Mike Ryan, Belynda Warner, Jeff Garber and Monica Waite.

Social Runs

RAW Runs National Running Day National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. In celebration of National Running Day, RAW hosted a morning and evening run that started and ended at the clubhouse. Due to the inability to run on the normal route (due to lake flooding), the runs wound through the neighborhood to the southwest of the clubhouse then east on Dove Loop Road to the Rose Garden and back. The inconveniences caused by the flood didn't stop runners from celebrating the day. Each run had close to 40 runners and walkers ranging from ages 7 to 70+. Both runs featured raffle prizes, massages, post­run refreshments and RAW's specialty: camaraderie. The morning run participants were also able to wear test a pair of Saucony shoes.

Thank you to Luke's Locker, Fusion Whole Body Beth Brueggen and her mother at the morning National Recovery, ProCore Fitness, Saucony and Running Day event.

GoGosqueeZ for donating their products, time and services.

A special thanks goes to Kathryn Gleghorn and Kelly "K2" Richards for organizing the runs. Find many more photos on the album page here.

Road Runners Club of America News

RRCA grants to support Olympic training centers, elite athletes Kelly "K2" Richards

If you're anything like me, you can't stand having big, exciting and fantastic news and not be able to tell anyone for months. That's been the case for me since the April Road Runners Club of America board meeting. At that meeting, the Board of Directors developed a one­time special grant project designed to support U.S. Distance Training Centers and elite U.S. athletes as they prepare for competition, heading into the Olympic Games qualifying marathon that will be https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1121461134366&format=html&printFrame=true

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hosted in Los Angeles, CA in February 2016. The RRCA will provide a one­time, guaranteed contribution of support totaling $65,000, with bonus money to be awarded to qualifying athletes, for the maximum allocation of $76,000 towards this unique funding project.

Generally, the RRCA is focused on distance running, but the RRCA also supports the Bring Back the Mile movement and added the mile to the slate of national championship races a few years ago. The Go! Mile, held in Little Rock, Arkansas, on June 20, was the national championship again this year. This 500­person race featured seven different heats ranging from the First Mile ­ for those running their first race ­ to the elite heat where the National Champions were crowned.

They finished with everyone's favorite heat ­ the Mini Mile for kids. The women were particularly fast this year setting eight AR state records, including one in my age group. This meant the real race was for 2nd place, and I was fortunate to beat my competition by one second!

The 10th Annual RRCA RUN@WORK Day and 4th Annual RUN@School Day is September 18. The goal of RUN@WORK and RUN@School Day is to encourage adults and children to get 30 minutes of exercise each day, in accordance with the Physical Activity Guidelines for Americans, either before work/school, during lunch, or immediately following work/school. The RRCA provides a planning kit and promotional materials for both events.

Remember to save the date The 58th Annual RRCA National Convention is March 17­19, 2016. The convention is right here in Dallas and hosted by the Dallas Running Club. The DRC is seeking volunteers from RAW to help with the convention. Stay tuned for more details.

Stay connected to the RRCA by liking them on Facebook and following them on Twitter and Instagram.

The RRCA National Championship Go! Mile in Little Rock, Arkansas, brings out the RRCA in force.

Pictured above are Arkansas State Representative David Meroney, At­Large Director Kelly "K2" Richards and Southern Region Director Ron Macksoud.

Age group awards for RRCA National Championship Go! Mile in Little Rock, Arkansas, from 2014 and 2015.

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