September 2016

9/1/2016

FOOTPRINT ­ September 2016

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Lake Grapevine Runners and Walkers September 2016 Dear Lake Grapevine

We have a lot of great events in store this month! The Annual RAW Luau is Saturday, September 3, graciously hosted by Tom and Kim Shetina again this year (details are below). Our monthly RAW 20th Anniversary event (appropriately, on the 20th) coincides with our Third Tuesday of the Month Social Run at Grapevine Craft Brewery, so we'll spice it up a bit this time.

We had to cancel the ROGA event in August due to rain, but we have rescheduled it for this month. See below for more details.

I'll only bug you one more time about the Double Trouble 5K & 10K. Registrations are going well, and we have some exciting new sponsors, as well as a bunch of our long­time supporters.

Thanks to Race Director Stan Pollard for all his hard work! Be sure to mark Saturday, October 22 on your calendar to volunteer, run, or both. We couldn't put on such great races without your help!

If you're looking for a fun "Off to the Races" event, don't miss the Fort Worth Runners Club Labor Day Run on Monday, September 5 at Montgomery Plaza in Fort Worth. You can still register online through the end of today for $33 for the 15K or $23 for the 5K. We're hopefully emerging from the miserable part of Texas running now, so be sure to come out and join us to train for your upcoming races or just because it's more fun than sleeping.

See you at the lake!

Chris Morris LGRAW President Please note that your LGRAW membership expires on LGRAW Annual Luau on September 3

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Join your fellow RAW members for the annual Luau, hosted by Tom and Kim Shetina at their home ( 2225 Branchwood Dr., Grapevine). The Luau is a family­friendly event with live music, games, contests, and a pool. The entree will be provided, and our hosts are providing a keg of beer. Guests are encouraged to bring a dish to share (see chart below) and beverages of their choice.

Dish to share chart, based on first letter of last name, bring: *A­H Appetizers *I­Q Side dishes *R­Z Desserts To help plan for the correct number of people, please take a moment to RSVP through the Facebook event.

See you at the Luau!

Third Tuesday of the Month Social Run and 20th Anniversary Celebration 20th Anniversary Event and Social Run at Grapevine Craft Brewery LGRAW will hold the next installment of our 5K social run/walk starting and ending at Grapevine Craft Brewery at 6 p.m. on Tuesday, September 20. Follow the event on Facebook and invite your friends.

This month, the social run lands on the 20th of the month and is this month's RAW Anniversary event. To celebrate, we will include fun games, prizes, snacks and cake. The run is optional!

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The event is open to everyone ­­ you do not have to be a member of LGRAW, and is a great opportunity to invite friends to meet your fellow RAW members.

As always, planning is easier when we know who is coming. Please RSVP through the Facebook event.

20 Fun & Fascinating Facts about RAW

By Kelly "K2" Richards 1. The clubhouse used to have a wooden deck along the front of the building and along the south side of the building ­ extending approximately six feet beyond the end of the building.

2. RAW has manned an aid station at the Dallas Marathon (formerly the White Rock Marathon) every year since 1997, with the exception of 2013 when the race was cancelled due to an ice storm. The RAW aid station was originally at mile 18 and has moved around the course multiple times through the years.

3. In 1999, members constructed the trail kiosks that are in place at the first and second water stops, the softball parking lot and near the four­mile mark.

4. The first Hound Dog Hustle 5K and One­ Mile race was held on May 13, 2000, and was directed by then president Eileen Fontaine. Randa Foster directed the last one held on April 24, 2010.

5. In July 2002, Jeff Galloway, famous for his run/walk/run method, came to North Texas to host a run/walk followed by a Q&A session. He chose RAW for the location of this event.

6. In 2007, RAW received a Certificate of Appreciation for being a 50th Anniversary of the President's Council on Physical Fitness Partner.

7. John Bush was the race director for the first 10 years of Bold in the Cold 5K and 15K races (1999­2008).

8. For several years, Gregory "Spareribs" LaMothe penned an article for the FOOTPRINT called "Ask Spareribs". Think a runner's version of "Dear Abby" satire. Every article was filled with humor, but the Runner's Whirl (a Runner's World spoof) and "Somebodies or Nobodies" articles were classics that even years later people still talk and laugh about them.

9. In 2009, our website won "Outstanding Website of the Year" from the Road Runners Club of America.

10. Double Trouble 5K and 10K, now in its 17th year, has been held as early as October 5 and as late as November 15.

11. In June 2008, the club went retro with a tie­dye party. Jack Green coordinated the event and provided the dying supplies. Everyone brought whatever they wanted dyed, and some very interesting shirts were created.

12. At the 2010 Cowtown Marathon, Thomas "TO" Okazaki, a former RAW president, ran his 100th marathon/ultra in a Boston Qualifying (then) Personal Record time of 3:30:55. His 100th https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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marathon was only seven years after his first. Perhaps even more miraculous than this, TO ran his 200th marathon/ultra at the 2016 Cowtown!

13. From 2010­2012, Jack Hase produced and timed the Summer Series 5K races. The 2010 series was called the Gro, Bait, Ice Summer Series (3 races). The 2011 series was named the Medal of Summer (2 races). The 2012 series was named VX VK Summer Race Series. The two races were XV VK1 and XV VKII. The races were free to members and $5 for the running public.

This was a way for runners to test their fitness while RAW (Jack) tested our timing system.

14. Sunstone Fit Southlake is a big supporter of RAW. They've held multiple RAW members­ only yoga classes and regularly donate passes to our races, special events and volunteer recognition events. On the First Sunday of every month, our members are able to attend free classes at any DFW's Sunstone.

15. RAW was a cash sponsor of the 2012 Fort Worth Runners Club Labor Day Kids K. The race is free for children to participate. Click here to see photos.

16. RAW's Couch to 5K (C25K) led by RRCA certified coaches, Tony Flesch and Janet Dixon, debuted at the 2013 Double Trouble 5K and 10K ("DT"). Every DT 5K and Bold in the Cold 5K since have had a free C25K program available.

17. In 2013, RAW won a "largest group" trophy from the xSightment Run 5K held in Colleyville.

The trophy sits in the clubhouse near the coffee pots.

18. The backyard at the clubhouse used to have a big shade tree that was unhealthy and rotting.

It was cut down in 2014 at the request of then president Joe Luccioni due to safety concerns.

Soon thereafter, the pergola was built by our members.

19. Prior to 2015, the worst Lake Grapevine flooding since the club's existence was in 2007. The 2015 high lake level and consequent flooding far exceeded that of 2007. Previous to 2015, 1989 was the last time that Dove Road (near the first water stop) was covered by water.

20. In 2016, RAW established a RRCA Convention and Coaching Certification Grant Program.

Two members, Chris Morris and Jack Hase, attended the convention. Three members, Kathryn Gleghorn, Sandie Nathan and Elizabeth Rodriguez attended the Coaching Certification course.

The grant program was recognized, by the RRCA, as a club best practice and shared with all RRCA clubs in an article penned by Kathryn Gleghorn published in "Inside Running".

Backward Mile

Backward is the New Forward Join your fellow RAW members for the first ever "Backward Mile" Race. Run one mile backwards starting and ending at the clubhouse.

We will provide water, Gatorade and bananas. Participants are encouraged to bring their own post­run refreshments. Or bring a bottle of craft beer to swap with others.

There will be prizes for top finishers as well as raffle prizes.

Date/Time: Tuesday, September 13, 7 ­ 9 p.m.

We encourage everyone to RSVP on the Facebook event.

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Join us on the mat post­run/walk on Sunday, September 11 at 8:30 a.m. RAW member and certified yoga instructor, Imelda Douglas, will lead us through 20 minutes of yoga poses that will complement your running.

According to a "Runner's World" article, "The strength and flexibility you develop on the mat­­ namely in the core, quads, hamstrings, and hip flexors­­can help you run more efficiently and stay injury­free," says Adam St. Pierre, a coach, biomechanist, and exercise physiologist for the Boulder Center for Sports Medicine.

Please RSVP on the Facebook event, and let us know if you need a yoga mat, or if you will bring your own.

Double Trouble 5K and 10K

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The Double Trouble 5K and 10K is an annual race hosted by LGRAW and features the RRCA Texas State 5K Championship, followed by a 10K. Participants can choose to run one or both races. Register today!

We are less than two months away from this year's Double Trouble 5K and 10K race, and there are several ways that club members can get involved.

1. Run the 5K, 10K or both!

2. Volunteer! Many of our members volunteer as well as run. Volunteer registration is on the same site as the race registration.

3. Pass out race flyers. There are stacks of flyers at the clubhouse. Consider passing them out to friends.

Thank you to everyone that has already registered to race and/or volunteer. In addition, thank you to Rainforest Cafe, Taqueria Burritos Locos, Fusion Whole Body Recovery, Sparkling Ice, Metro Mobile Electronics, OrangetheoryFitness and Luke's Locker.

Stan Pollard is this year's race director. Reach out to Stan directly with questions by emailing dt@lgraw.com.

Couch to 5K Training

Perfect for Double Trouble!

Are you ready to run your first 5K? Or, do you have family or friends who want to run but don't know how to get started?

We are pleased to offer another five­week Couch to 5K (C25K) training program to any current LGRAW members or anyone who registers for the upcoming Double Trouble 5K. Training begins on Saturday, September 24. RRCA certified coaches will lead weekly training sessions geared towards each individual's fitness level and finish goals. The program will incorporate both running and walking to ensure all participants make it to the Finish Line on Saturday, October 22. Online registration is open now.

Flashback Footprint Article: March 2011

Twenty Years Running Editor's Note: This article from Mark Miller first appeared in the March 2011 Footprint. During our 20th year as a club, it seemed appropriate to highlight this article about Mark's 20 years of running.

March 1st of this year will be my 33rd birthday. March 2nd will mark the 20th anniversary of my first race. It would have been convenient had that first race fallen on my birthday, but the makers of the junior high track schedule rather rudely chose not to consult with me. I distinctly recall that race ­ 2nd place in the 7th grade 1,600 meters. It would have seemed fitting to place first in that first race, but once again, I was not consulted beforehand. Since then, I have run over 400 races and untold miles. Below are 20 observations from my first 20 years on the run.

1. Running is simple, but not easy. Put one foot in front of the other. Repeat. Get up tomorrow and do it again.

2. Despite running's simplicity, the moment you think you've figured it out, a poor race, injury or other setback will show you otherwise. https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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3. Consistency is the most important aspect in training. Everything else is a footnote.

4. Running is rarely an athlete's first choice. Many of us find the sport only after discovering that we are too slow, short, or uncoordinated for team games. This discovery is typically a blessing in disguise.

5. There are no shortcuts. You can't fake fitness and the finish line clock does not lie.

6. Running fosters a disciplined lifestyle that, if carried over, benefits your work, finances and overall health.

7. Without challenging, realistic and regular goal setting, a fitness routine drifts aimlessly.

8. Motivation must come from within. If you're running for anyone other than yourself, it will not last.

9. Running reveals more weaknesses than strengths.

10. It is better to be 90% fit and 100% healthy than 100% fit and 90% healthy.

11. Experience should keep us from being injured. I have yet to meet a runner for whom this is actually true.

12. Ignore your instincts when it comes to running; they're usually wrong.

13. When you find a shoe model you really like, buy two pairs. It will soon be discontinued.

14. Just when you think a run cannot possibly get any worse, believe me, it can.

15. Running is a great form of therapy, and is substantially cheaper than a psychiatrist.

16. Some of the most interesting, fun and neurotic people I've ever known have been runners.

17. Runners have an undeniable bent toward goofiness. Normalcy is for people with poor imaginations.

18. Running does not guarantee good health. Diet, rest and genetics are at least equally important, and maybe more so, in determining health and longevity.

19. Running is a fine metaphor for life but a poor substitute for it.

20. Keep it fun. If you come to regard running as work, you're missing the point. Work is that thing we do during the week so we can afford to play, which is what running should be.

In a November 1, 1971 Sports Illustrated story by Kenny Moore, the great New Zealand runner Jack Foster said, "I run from three to fifteen miles five days a week and twenty on Sunday over hilly sheep farming country or through forest. I don't think of running as 'training.' I am not prepared to let it be anything but one of the pleasures of my life." For 20 years, that is just what running has been for me. I'm looking forward to the next 20.

Road Runners Club of America News

By Kelly "K2" Richards, RRCA At­Large Director On September 16, 2016, the RRCA will present the 11th Annual RUN@WORK Day and the 5th Annual RUN@School Day, nationwide fitness efforts. Corporate wellness programs, human resources departments, running clubs, running events, running shoe stores, teachers, coaches, parents, and individuals are encouraged to plan fun runs and walks around the country to promote increased physical activity in their communities, with their employers/employees, and at schools. To help you plan your event, the RRCA has created free planning kits, fact sheets, and promo posters. https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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RRCA is accepting 2016 "Kids Run the Nation" grant applications. Running clubs, events, or other organizations with the IRS 501(c)(3) designation are eligible to apply. Elementary and middle schools that provide an organized after­school running programs are eligible as well. The application deadline for a "Kids Run the Nation" grant is Saturday, October 1, 2016.

Upcoming RRCA Championship Series races held in Texas: Southern Region 15K: Fort Worth Runners Club Labor Day Run Ft. Worth September 9, 2016 Texas State 10K: Toughest 10K Kemah September 18, 2016 Texas State 5K: Double Trouble 5K and 10K Grapevine October 22, 2016 National 10­Mile: Run for the Water Austin November 6, 2016 Stay connected to the RRCA by liking them on Facebook and following them on Twitter and Instagram.

RAW Around the World RAW member, Karen Robertson, placed 3rd in her age group in the Xterra Beaver Creek Colorado Off Road Triathlon in July. The race had 3,200 feet of climb on the mountain bike and 2,100 feet of climb in the run, all at altitude. Her top place finish earned her a spot in the world championships in Maui this October.

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Ironman 70.3 Steelhead Sandie Nathan traveled to Benton Harbor, Michigan and completed her first half Ironman this past month. She completed the race in 6:12.

Leadville 100 Michelle "Drum" Blackard and John Studebaker traveled to Leadville, Colorado and completed the Leadville Trail 100 Mile Run. The race, coined the Race Across the Sky, starts above 10,000 feet of altitude and tops out at nearly 12,600 feet. Both runners completed the 100 miles under the 30 hour cut off, earning them a prized belt buckle.

The race completed a long summer of events for John Studebaker, earning him the title of Leadman. Check next month's Footprint for a write up from John.

Have you traveled out of the state or the country for a race? We would love to share your adventures with other members of RAW. Send a photo and details to pr@lgraw.com.

Rise Above The Flood 5K

By Belynda Warner As a local business owner and proud sponsor of the "Rise Above the Flood 5K", put on by Jeff Barnhart and Ray Harris on July 30, I was overwhelmed by the flood of support from the running community. While the majority of runners came from right here in Grapevine, people from 43 other cities came out to run and raise funds for Grapevine's flood recovery efforts. Read on to find out how much was raised!

The "Rise Above the Flood 5K" was the brainchild of Jeff "Barney" Barnhart. He had been working for years to create a local 5K that could be run on the streets of Grapevine. The opportunity to partner with local crowd favorite, Grapevine Craft https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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Brewery, and raise funds for flood recovery was just the icing on the cake. It was a proud moment for Barney who wanted to give back to the community he's called home for the past 25 years. With the key help of Grapevine Parks and Recreation Board Member Ray Harris, they were able, after many hurdles to get the city to finally approve the race plan.

The RAW Board of Directors agreed to sponsor the race early on by promoting the race. Many members volunteered. Some ran, and some did both helping to make the race a success. In all, 545 runners registered for the race. The race started and ended between Grapevine Craft Brewery and The Rec of Grapevine. The course was either fast or challenging, depending who you asked. An after party was held in the brewery parking lot and beer garden, complete with sponsor giveaways and a food truck.

The race drew several first timers, as well as many seasoned veterans, who turned in personal best performances. You can check the results here, and below are several of the RAW members with top place finishes. (We hope that we haven't missed anyone!) A check for $8,250.00 will be presented to the City of Grapevine City Council this month, and will be used to pay for the recently completed repair of flood damage to the trail alongside Snakey Lane on the regular RAW West course.

Race director Jeff "Barney" Barnhart thanks Ray Harris. (Photo credit: Helene Walker)

Rise Above The Flood 5K: Top RAW Finishers Laura Nelson­­Top Female Masters Leana Sloan­­Top Female Grand Masters Jeff Hillhouse­­Top Male Masters Top Age Group Winners from RAW included: 1st in Age Group: Ken Hall, John Winstead, Elizabeth Lawrence, Cathy Calkins, Helene Walker.

2nd in Age Group: Tommy Spain, Greg Jesensky, Jack Hase, Dennis Novak.

3rd in Age Group: Scott Noell, Kris Ryan, Jeff Bozarth, Chris Barnwell, Brad Pearson, Erin McCarthy, Monica Waite, Suzi Cope.

Packet Pickup Volunteering Opportunity If you are interested in a free entry to the Plano Balloon Festival, here is your chance!

RunOn! is holding packet pick up for the Plano Balloon Festival at their RunOn! locations in Richardson, Frisco, and Dallas https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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stores and will be looking for some help with staffing.

By working the packet pick up, you will earn a free entry to the Half Marathon, 5K, or 1K race. In addition, you will get two tickets to the Plano Balloon Festival itself.

Review the packet pick up schedule here.

In addition, as a RAW member, we now have a 15% discount at the stores whenever we shop. Let your cashier know the code: JRLOCALCONNECT

Fun Ladies Night at Athleta The ladies from RAW had a fun night out together last month for a special RAW Ladies Night. The evening started with Happy Hour and appetizers at Del Frisco's Grill and then to a special night of shopping at Athleta. RAW member, Robin Waguespack, won a $50 gift card!

Thank you to Joanna, Athleta's store manager, pictured here, and to the staff. It was a great turnout and a lot of fun!

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 everyone that volunteered for Water Duty in August: Debbie Yatko, Caleb Pollock, Gary Howsam, Tommy Spain, Imelda Douglas, Steve Olson, Stacie Sauber and Randy Wolf, Sakina and Dubravko Vidacak, Nick Kannady and Colleen Casey.

The LGRAW board of directors recognizes and appreciates the effort made to get water and Gatorade out for our runners and walkers. As an extra incentive to volunteer for water duty, everyone who volunteers for Water Duty will be put in a quarterly drawing for a $50 Gift Card!

There are plenty of slots open in the next quarter. Be sure to sign up!

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RAW Off to the Races Join your fellow LGRAW members at these upcoming races: FWRC Labor Day Run, 5K/15K Monday, September 5, 2016 Montgomery Plaza, Fort Worth

Palo Duro Trail Run Saturday, October 15, 2016 Palo Duro Canyon

IMT Des Moines Marathon Sunday, October 16, 2016 Marathon, Half Marathon, 5K Join RAW member, Kelly "K2" Richards, as she completes marathons in all 50 states.

Double Trouble 5K and 10K Saturday, October 22, 2016 RRCA Texas State 5K Championship and 10K This is a RAW event. We hope to see many members running or volunteering.

DRC Half & 5K Sunday, November 6, 2016 Code:LGRAW16 Use code to get 10% off registration Norbuck Park, Dallas

Rockledge Rumble XXI Saturday, November 12, 2016 Code: 16RAW10 Use code to get 10% off registration Rockledge Park, Grapevine

Footnotes Congratulations To Joe and Evelyn Luccioni and their daughter, Nicole Marie, who graduated in August from Texas A & M with a BS in Kinesiology.

To Kat Sparks, who earned her Master of Education in Teacher Leadership degree.

Good Luck To our club members who will be competing this month in the ITU 2016 Long Distance Triathlon World Championship in Oklahoma City: Jeff Bozarth, Troy Pruett and John Studebaker.

Thank You To Emily Denny from Asics for bringing the newly launched Asics DynaFlyte's to the clubhouse for our members to wear­ test.

Nicole Marie Luccioni

To Jack Hase and Kelly "K2" Richards for setting up the TV at the clubhouse for Olympic Marathon watching at the clubhouse.

To Mike "Jersey" Bassano and Ed Folliard for making pancakes and bacon for the past two Newbie Short Stack Sundays and Kris Ryan's going away party. https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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Do you have an accomplishment to share? Let us know!

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

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

The meeting will take place on Monday, September 12, 7 p.m. at the Clubhouse. All members are welcome to attend.

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

Email the board secretary by Thursday, September 8.

Membership Renewal Policy Remember, starting in 2017, all memberships will expire on January 31.

If your membership expires between now and October: Pay Half Price ($10 individual or $15 family), and membership will also expire on January 31, 2017 If membership expires in November or December: Pay full price but membership won't expire until January 31, 2018.

For new members: Anyone who joins now through December will pay full price and be paid until January 2018.

We will do our best to avoid confusion during this transition by communicating the change as memberships expire. Please watch your e­mail and submit any questions to membership@lgraw.com.

Calendar of Events September 3 Annual Luau 6:30 p.m.; Tom Shetina and Kimberly Kay's home

September 4 Newbie & Shortstack Sunday 7 a.m. RAW Clubhouse

September 5 FWRC Labor Day 5K & 15K 7:30 a.m., Montgomery Plaza, Fort Worth

September 11 ROGA=Run + Yoga Yoga starts at 8:30 am, RAW Clubhouse

September 12 Board Meeting 7 p.m., RAW Clubhouse

September 13 Backward Mile 7 p.m., RAW Clubhouse

September 20 Third Tuesday of the Month Social Run and

September 24 Couch to 5K Program Begins

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20th Anniversary Celebration 6 p.m., Grapevine Craft Brewery

7 a.m., RAW Clubhouse

Online

Social Media Not on Facebook?

No Problem!

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.

LGRAW Website Ever wonder what's going on at RAW but didn't know where to look for the information?

Now it's not a problem! Check out our new Calendar of Events on the club website at lgraw.com .

It's even mobile­friendly, so check it out on your phone or other mobile device!

RAW Membership Privileges Dallas Athletes Racing 15% discount on select 2016 races. Coupon code: Raw15.

RunOn! 15% discount at RunOn! stores using the code: JRLOCALCONNECT

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

Lucy Receive 20% off full­priced items when you bring in your current race bib. Lucy carries fashion­ forward yoga, running and workout wear and accessories for women.

Running Warehouse Enter LGRWD at checkout for 15% discount (exclusions apply).

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.

Support RAW You can support RAW by making the purchases that you would make anyway.

At Tom Thumb, link your Reward card to RAW, and a portion of your purchases are donated to the club. Pick up a Reward Application at the Courtesy Booth and fill out the Good Neighbor section of the application. Indicate 8637 for RAW. More information is here.

AmazonSmile: By registering RAW as your preferred charity at Amazon, a portion of purchases that you initiate from smile.amazon.com will be donated to RAW. Make RAW your preferred charity by using our EIN 75­2722926. More information is here.

Footprint Submissions https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=1125566532758&format=html&print=true

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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. If writing is not a strength you possess, no problem. Just send us some notes and photos, and our happy article­writing elves will write it up and send it back for your approval. The deadline for submitting to the Footprint is the 22nd of each month. Provide more time if you need assistance with writing. Email pr@lgraw.com.

Quick Links

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