June 2015

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FOOTPRINT ­ June 2015

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Lake Grapevine Runners & Walkers June 2015 Dear Lake Grapevine, As I am writing this, Lake Grapevine is over its flood pool, with water flowing over the spillway. This has resulted in many road and trail closures all around the lake, but we are making do by diverting our East Route around the high water and still mapping an 8­ mile course. Because of all of the closures on the West Route, it's very difficult to find a course that doesn't result in running around in circles in residential neighborhoods. For more information on our alternate courses, click here.

Ray Harris is reporting back this month on some of the things he learned at the national RRCA Convention in Des Moines. We will soon begin planning our club representation at the 2016 national RRCA Convention, which will be just down the road in Dallas.

Kris "Ryan" Batol is also back from London where he ran his first marathon ever! He had a unique opportunity to enter the race through his company, and he is sharing his race report with us.

Check out our huge crop of RAW graduates in this issue! How does that affect us (other than being happy for our friends), you ask?

Their parents should have more time for running now, of course!

Our annual 4th of July Picnic and Board of Directors Election will be here before you know it. You can enjoy lots of food, games, and socialize with all of your friends. If the weather cooperates between now and then, there might even be fireworks. Hope to see you there! In case you can't make it, there are details below on how you can cast your vote by proxy.

Race Report

Last­minute opportunity to run London is a memorable first marathon

Kris (right) with a co­worker from Italy, who also ran the marathon.

Kris "Ryan" Batol

If you were to have asked me about what were the chances of my running a marathon between 2010 and 2013, you would have gotten a very firm "not a chance." If you were to have asked me the same question six months ago, you would have received a vastly different answer leading up to my very first marathon in London. By the end of 2014, I was ready to mentally tackle something that felt much larger than me or the entire body of running since I started in university.

Prior to running the marathon, I hardly had a clue about what to expect, not to mention what would be involved in getting ready for a marathon in a short period of time. I was gifted a coveted entry to a major marathon at the very end of February giving me about 10­12 weeks to train. As I've now learned, the training is, and was, the best part ­ the untold miles that make crossing the finish line sweeter. Having been with the club for a year, I've met so many members, but it wasn't until training for London that I got to know each one better, each

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mile at a time. Excuses faded away as I run through March's ice storm, spring's rainfall and through the mentally painful "last mile" on the weekend long runs. Slowly but surely, my weekly mileage climbed to its highest, and I was careful not to be rash and run through injury. But sure enough I got to London, jet­lagged, tired and anxious of running "alone" (without friends and family to run with or to cheer) through the city streets.

London is expansive, even though it's compact. Leaving time to explore was amazing, although all the walking in the three days leading up to the race was perhaps the worst of my mistakes. Even a full afternoon on Saturday sitting (and almost falling asleep) at St. James's Park by the finish line outside of Buckingham Palace would not quite rest my nervousness and my feet.

That Sunday morning in April was the coldest of the five mornings I spent in England at a very brisk 9˚C (~50˚F). However, it felt closer to 6 ˚C (~40˚F) for the majority of the race because of the open breeze by the embankment of the River Thames.

Cold as it was, the spirit of all the runners filled the air with excitement and energy. I myself tossed and turned the night before and arrived at the Underground station 25 minutes before it opened in West London. Once at Greenwich Park amongst more than 38,000 runners, I felt the former laughable idea of running a marathon had become terrifyingly real. While the comically surreal hot British tea serving station by the line of baggage lorries placed a giant smile on my face, it didn't calm my nerves.

The course itself is split with three different starting gates out of Greenwich Park. I ended up starting in the 8th corral of the Red group, which didn't meet the main vein of runners until three miles into the race. Coincidentally, I ended up weaving through the waves of runners as the first couple of miles were steep downhill. Even though I was pulled by the wave of faster runners and the adrenaline, I was able to pull back from a fast 8:50 pace down to 9:05. Even then, it wasn't quite like the training runs each Saturday morning back by the lake. Maybe it was the pomp and circumstance of the race ­ the entire atmosphere with runners in costumes including a man in a Peppa Pig costume, and the fabulous British crowd ­ there was not a stretch of the course where there weren't entire families clapping politely and offering out "Well Done!" to each runner. In the end, I began cramping at mile 15 and pushed through for two more miles until I began run­walking to ease my right quad. I burned through all my Honey Stingers and GUs and just kept pushing for what felt like an eternity between the 1500 meters from Big Ben to the finish line.

Overall it was an absolutely enthralling experience albeit leaving me a little bit unsatisfied with my race time. The crowd support was unbelievable, and the sights you get to see along the way are amazing as there's nothing in the U.S. that comes close to the physical architecture and design of the city. Whether it was crossing Tower Bridge or barely recognizing Parliament Square with 800 meters to go ­ I say that the 35th London Marathon was unforgettable.

Annual Nominations Deadline

Last chance to submit board of directors and Best Foot Forward nominations This is literally your last chance to submit nominations for the LGRAW board of directors and the Best Foot Forward award. The deadline for both is Monday, June 1.

Serving on the board of directors will allow you to represent the club membership and contribute to the many events and activities that we organize. The officer positions of president and secretary are available, as well as six at­large director positions. With the exception of one unexpired director position, all terms are for two years. If you regularly participate with the club, we would love to have you!

Regarded as RAW's highest honor, the Best Foot Forward recipient is deemed to be the person who best exhibits the "spirt of RAW." Past recipients have been recognized for consistently demonstrating leadership, volunteering both publicly and behind the scenes, encouraging and mentoring others and serving as a positive ambassador for our club. Please submit your nomination now if you know someone who fits the bill.

Details on running for the board of directors and submitting a BFF nomination are located toward the bottom of the LGRAW website.

RAW Graduates

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Hudson LaMothe Hudson is the son of Gregory "Spareribs" and Louise LaMothe. He is a graduate of Cistercian Preparatory School and has been accepted to McCombs School of Business at the University of Texas.

Katherine Nicole Pearson Katie, the daughter of Brad and Robin Pearson, is a graduate of Carroll Senior High School. She will attend the University of Alabama majoring in Economics and Finance, Pre­Law with plans to attend law school.

Kameron Kittrell Kameron is the son of Ken and Kristine Hall. He is a graduate of Grapevine High School and will enter the College of Business at Texas Tech University. He is looking forward to being a leisure runner instead of a competitive one.

Murphy Studebaker Murphy is the daughter of John and Kim Studebaker. She is a graduate of Birdville High School and will study Film Production at Chapman University.

Matthew Barnhart Matthew is the son of Jeff "Barney" and Lynn Barnhart. He is a graduate of Carroll Senior High School and will attend Oklahoma State University this fall, majoring in Business

Claire Dixon Claire is the daughter of Janet and Dennis Dixon. She graduated from Byron Nelson High School with honors and will attend Texas Christian University, majoring in Music Education.

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Amelia Woods Amelia, daughter of Anne Barnwell, graduated from Keller Central High School. She will be attending Oklahoma State University in the fall.

Seth David Winstead Seth, son of John Winstead, graduated from Byron Nelson High School and is headed to Texas A&M University on a Navy ROTC scholarship.

Bailey Taylor Bailey is the daughter of Ray and Wendi Taylor. She graduated from L.D. Bell High School and will attend the University of Texas at Arlington to study Biomedical Engineering.

Clay Johnson Clay is the son of Danyah Arafat and Heath Johnson. He graduated from Carroll Senior High School and will attend Texas A&M University, majoring in Spanish. He will join the Corps of Cadets as a member of the Fightin' Texas Aggie Band.

Amelia DeFanti Amelia, the daughter of David DeFanti, graduated from Trinity High School in Euless. She plans to attend Tarrant County College this fall and begin studies in Forensic Science.

Mylon C. Johnson Mylon is the son of Stacie Sauber. He is a graduate of Carroll Senior High School and will be attending Texas Tech University in the fall.

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Congratulations, Graduates!

We are so proud of you!

Michael Burcie Michael, son of Jack Burcie, graduated with Honors from Arlington Martin High School. He will study Finance at Abilene Christian University.

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. ­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­

LGRAW's National Running Day Wednesday, June 3 6 AM and 6PM RAW Clubhouse

Nike Shoe Demo Saturday, June 6th 7 AM RAW Clubhouse

Newbie Sunday Sunday, June 7th 7 AM RAW Clubhouse

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

The meeting will take place on Monday, June 8th, 7 PM at the clubhouse.

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

Email Monica, the board secretary.

National Running Day

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My Membership Expires: LGRAW Quick Links Contact Us Membership Renewals Water Duty Instructions RAW Forum Like Us on Facebook 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 5/10

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Board Meeting Monday, June 8th 7 PM RAW Clubhouse

Lunch Bunch Tuesday, June 16th Noon Red Dog Right 3311 E. Hwy 114, Southlake

Annual Board Election and Picnic Saturday, July 4th 5 PM RAW Clubhouse

Mizuno Shoe Demo Saturday, July 11th 7 AM RAW Clubhouse

Footnotes

Congratulations To Ed and Karen Folliard on the birth of their first grandchild, Nate Edward Folliard, born 4/17/15.

Goodbye and Good Luck To Kristine and Edward Hinojos and Family who are moving to south Florida.

Condolences To Tim and Jenni St. Onge and family on Tim's mother's passing.

To Mary and Doug Keeffe on Mary's stepdad's passing.

To Jess Saez on his mother's passing.

To Jeff Barnhart on his father's passing.

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 restroom).

FOOTPRINT ­ June 2015

What: LGRAW's National Running Day

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.

Be a part of National Running Day ­­ a coast­to­coast celebration of running. On this day, longtime runners reaffirm their love of running, and beginners can kick off a lifetime and life­changing commitment.

When: Wednesday, June 3rd, 6 AM and 6 PM Where: LGRAW Clubhouse

FOOTPRINT Submissions

Luke's Locker is joining in on the RAW fun and will have their tent set up with discount cards, massages and gift card giveaways.

The Saucony shoe rep will also be at the AM run, so that you can wear test their shoes!

We'll have refreshments following both runs and raffle prizes too! In addition to bagels and juice for the morning and refreshing watermelon and popsicles in the evening, we'll also have Go Go Squeez applesauce pouches too!

You won't want to miss the fun!

If you haven't already RSVP'd for our event, please do so TODAY on our Facebook event at https://www.facebook.com/events/1437861769858883/ And be sure to let us know if you'll be joining us in the morning or evening!

If you can't make it out to the lake, Luke's Locker Southlake (1081 E. Southlake Blvd., #160) will have a group run from their store at Noon.

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

Share your race or training 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.

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.

RAW Gives Back to the Sport

RAW sponsors aid station at race to encourage young runners

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 Off to the Races 6/6 ­ xSIGHTment 5K ­ Colleyville Center, Colleyville.

Be sure to sign up for RAW's team!

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Annual Board Election

6/14 ­ Wounded Warrior Half Marathon and 10K, Irving. Sign up to run or volunteer at the RAW aid station.

Proxy voting instructions The RAW Annual Meeting and election of Board of Directors will take place Saturday, July 4, 2015.

All members in good standing are eligible to vote. A "Family" membership is entitled to vote two ballots. Proxy voting begins June 1st and ends June 28th. Voting by proxy is available on request. To obtain a proxy ballot and instructions, e­mail Monica Waite at secretary@lgraw.com.

Each mailed ballot must be signed by the member casting the vote.

Completed ballots may also be e­ mailed, if you prefer. Ballots should be mailed to: Lake Grapevine Runners and Walkers Attn: Monica Waite PO Box 2982 Grapevine, TX 76099 Correctly completed proxy ballots must be received by June 28, 2015.

Wounded Warrior Aid Station Volunteers

Lake Grapevine Runners and Walkers was a proud $250 Aid Station sponsor of last month's Girls On The Run 5K. The annual 5K was held in our own back yard at Meadowmere Park with more than 500 third though eighth grade program participants and another 400 friends and family participants.

Girls on the Run DFW Metroplex is a life­changing, non­profit prevention program for girls in third through eighth grade. Their mission is "a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams." In order to accomplish this, their mission is to "inspire girls to be joyful, healthy and confident using a fun, experience­based curriculum which creatively integrates running."

We need volunteers for the Wounded Warrior Half Marathon and 10K LGRAW aid station on Sunday, June 14th in Irving. We will be pouring and handing out water to runners on the race course.

If you are able to help out, please e­mail Joe Luccioni or sign up in the clubhouse.

The goal of the program is to unleash confidence through accomplishment while establishing a lifetime appreciation of health and fitness.

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: Imelda Douglas and Steve Olson, Sakina and Dubravko Vidacak, David DeFanti, Stacie Sauber and Randy Wolf (2 times), Mike and Christine Bassano, Gary Howsam, Shantel Cloud (2 times), Jack Hase and Evelyn and Joe Luccioni (2 times). https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1121243399439&format=html&printFrame=true

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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.

Road Runners Club of America News

Organize your RUN@WORK or RUN@School event now!

Kelly "K2" Richards

With the heat of summer just beginning, it might seem crazy to bring up a September event, but now is the time to begin planning for the 10th Annual RUN@WORK Day and 4th Annual RUN@School Day on 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 https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1121243399439&format=html&printFrame=true

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following work/school. The RRCA provides a planning kit and promotional materials for both events.

The spring issue of Club Running, the print newsletter of the RRCA, should have already arrived in your mail box, but if it didn't, you can get the online version.

If you know runners active in their RRCA clubs in these states: Alabama, Kentucky, Missouri, Upstate New York, and North Carolina, please tell them about the opportunity to become an RRCA State Rep.

Each year, the RRCA provides printed copies of the annual report to RRCA Convention attendees. The RRCA is pleased to share the digital copy of the 2014 Annual Report of the RRCA with our members.

Enjoy this Storify, which uses tweets, Instagram pictures, and Facebook posts tagged with #rrcaconvention to recreate some of the sights and scenes from the RRCA's 57th Annual National Convention in Des Moines.

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

RRCA National Convention in Des Moines is fun and informative Ray Harris

After attending too many conferences and conventions for IBM over my career, you would think I would be prepared for an RRCA convention. Nope. Instead of business casual, it was running casual. That means just about anything goes; shorts and jeans, t­shirts (club and race affiliated or not), running shoes, sandals (probably flip flops if it would have been warmer), and sweatshirts. I don't think I could have gotten by with any of that for Big Blue.

The people were extremely friendly and from every part of the country. The split by gender was pretty even ­­ first timers (including me) and seasoned veterans.

What a melting pot. Things in common are they all love to run, are active in their clubs and participate in and host race events.

There were runs or yoga each morning to start the day. The morning runs were led and supported by the local running club, The Capital Striders. We got a brief tour of downtown Des Moines and then followed the trail along each side of the Des Moines River. The city has done a nice job of having walk/run/bike paths that get lots of use. There were "finisher medals" and running apparel for everyone that braved the chill, wind and rain at 6:30 each morning. Nice touch.

The general session included the insurance provider for the RRCA (and LGRAW) talking about Risk Management which was very informative. He kept it interesting. He was interrupted once by a heckler in the back of the room questioning the example he was using. No one seemed surprised by the outburst. Everyone knows K2 (LGRAW member and RRCA representative Kelly Richards, in case you don't know her).

The education sessions were very good. There were five time slots with four available sessions in each. I thought four of the five I attended were outstanding. The topics were relevant, and the presenters and attendees raised excellent points that were applicable to the events that LGRAW hosts. The "Managing the Back of the Pack," "Strategic Planning for Clubs" and "Crisis Management" sessions were especially good. LGRAW can apply many of the ideas discussed in these sessions.

Friday evening was an outing to the Drake Relays, a historic running event. We had a good time and saw some really exciting performances. The men's high jump competition was right in front of our section with the winning jump of 7 feet 4 ½ inch (Texas Tech athlete). Although I didn't get to see it, Heavin Warner of University of Central Missouri (my alma mater) won both the Hammer Throw and the Discus in the women's university division (that means she was competing against the big schools).

I didn't stay for the awards dinner on Saturday night. However, I was told it was a very nice event. At the end of the education part of the convention, I headed to Carroll, Iowa, to visit my sister and her family.

The RRCA convention is going to be in Dallas next year (March 17­19) and will be hosted by the Dallas Running Club. I highly recommend that you consider attending the event, if you have any interest in getting more involved with the planning and decision making process of LGRAW, or if you just want to meet some really neat people who have a passion for our sport of running.

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