July 2009

FOOTPRINT Lake Grapevine Runners & Walkers

July 2009

www.runnersandwalkers.com

The 10th Anniversary Pet Love® / LGRAW Hound Dog Hustle

By Randa Foster and Thomas “T.O.” Okazaki

F

lying Frisbees®, laughing children, throngs of canines and happy parents were among the huge crowd of 689 runners and walkers that gathered for the 10th anniversary edition of the Pet Love® / LGRAW Hound Dog Hustle (HDH) on April 25th at Oak Grove Park in Grapevine.

With dirt still flying from recent renovations to the athletic fields and the large drainage pool, the national anthem was sung by the Higher Power Athletics track team. They gathered in front of a huge American flag, under overcast skies, a slight breeze and moderate temperatures in the low 60s for the start of the Elite Suites HDH 5K event.

Adam Connors was the overall male champion with a sizzling time of 16:02.

Not far behind was last year’s race winner, RAW’s Ken Hall, who ran an outstanding 16:31 to win the Male Masters Division. Long-time area runner, Harold Jandreau, was the Male Grand Masters winner with a time of 21:33.

In the women’s division, RAW’s Leana Sloan was the overall female winner racing to a 20:29 finish. Laura Nelson, another RAW member, won the Female Masters Division with a time of 21:22, and Kathryn Hutchison was awarded the Female Grand Masters plaque for her time of 24:32.

Some new strategies were tried at this year’s HDH. The Metro Pet One Mile Fun Run was scheduled after the start of this year’s Elite Suites 5K rather than before. This idea was suggested by running legend, Dick Beardsley, at the RRCA Conference that took place during the White Rock Marathon Race Expo last December. This format is utilized successfully each year at his famous half-marathon event in Minnesota. It is probably what caused this year’s huge crowd to stick around longer and enjoy the post race activities, which included visiting the different dog rescue groups and race vendors.

Also for the age-group awards, delighted runners received clear acrylic paperweight blocks with the HDH, RAW and RRCA logos etched into them. All finishers in both the 5K and fun runs received another surprise bonus as they crossed the finish line: a commemorative, 10th anniversary HDH yellow Frisbee®.

The Frisbees® were an extra premium provided by the generous sponsorship from Three Dog Bakery®.

“We utilized David Ball’s artistic talents and creativity big time on this event, from start to finish,” explained co-race director, Thomas “T.O.” Okazaki. “Not only did he design this year’s race logo, but David was heavily involved in creating the HDH poster, race shirt, sponsor sheets, Frisbee® and acrylic awards. In addition, he also helped get a new RAW banner and tablecloth ready to go by race morning.

-continues on page 8.

Special Thanks To All 2009 Hound Dog Hustle Sponsors Pet Love® Elite Suites Pet Resorts Metro Pet Three Dog Bakery® Greensheets 2nd Chance 4 Pets Emile Spencer Foundation Snapple® Rain Forest Cafe® Run ON!™ Invisible Fence® Breadhaus™ Premier Chiropractic of Southlake Cook Children’s Northeast Runner’s World

Special thanks to Grapevine Police K9 Corps Senior Officer Brian Hintz and his German Shepard, Brinkley.

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees President | Thomas Okazaki ThomasO@RunnersAndWalkers.com Vice President | Mary Keeffe MaryK@RunnersAndWalkers.com Secretary | Kathryn Gleghorn KathrynG@RunnersAndWalkers.com Treasurer | Brad Liles BradL@RunnersAndWalkers.com Directors Steve Grady SteveG@RunnersAndWalkers.com Jack Green JackG@RunnersAndWalkers.com Kirsten Keats KirstenK@RunnersAndWalkers.com Cindy Lee CindyL@RunnersAndWalkers.com Ken MacInnes KenM@RunnersAndWalkers.com Doug Noell DougN@RunnersAndWalkers.com Robin Pearson RobinP@RunnersAndWalkers.com

Footprint Editor-in-chief | Kevin Wessels editorial Coordinator | Tony Flesch associate editors Susan Barnett Kathryn Gleghorn Creative director | Lorraine Wessels Design & Production | Reneé McConnell Distribution | Kirsten Keats

Membership Data Kirsten Keats MembershipData@RunnersAndWalkers.com

FOOTPRINT Submissions Send articles to lgrawfootprint@verizon.net Footnotes to KathrynG@RunnersAndWalkers.com

MEMBER

Race results to tokaz007@hotmail.com

FOOTPRINT | July 2009

F ootnot e s • F O O T N O T E S • F ootnot e s • F ootnot e s

Lake Grapevine Runners & Walkers Club

Congr atulations • To Steve Grady on being named Special Education Teacher of the Year at the Secondary level by Arc of Denton County.

Steve teaches at Flower Mound High School.

• To Julia and David McCloud on the birth of their daughter, Ella Grace.

• To Michelle Whittier and Evan Blackard who recently got married.

• To RAW high school graduates 2009: Molly Covington plans to attend the University of North Texas, Matt Loewen plans to attend Oklahoma State University and Taylor Lee plans to attend the University of Nebraska.

• To Scott Eppelman on being the top male finisher on Team USA at the 24-hour world championship race in Bergamo, Italy. Scott ran 201.030 KM (about 125 miles).

• To all the RAW members that participated in spring events locally and around the country. We had several first-time racers in various distances, several PRs and a few first-time triathletes. Check the race results for further details.

Welcome home • RAW welcomes charter members Terry and Nancy Marcott back to Texas. We’re glad you’re back from North Carolina!

Thoughts & Pr ayers • To Richard Craft, RAW’s 1st president, who is recovering from a recent hospital visit.

• To Major Mike Eccleston who is recovering from an injury.

• To Roy Lange as he recovers from knee surgery.

• To Danya Arafat-Johnson’s husband, Heath, who is recovering from a back injury sustained from a fall.

Thank You • To Kelly Richards and Terry Marcott for volunteering to be Co-Race Directors for the 2009 edition of our fall race, Double Trouble.

• To Jeff Barnhart for cleaning up the recent storm damage at the RAW clubhouse.

• To all our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you.

Lost & Found • Items in the Lost & Found are piling up! If you left something at the clubhouse, please check to see if we have found it. All unclaimed items are in the white cabinet. announcements Save money on running shoes at RunningCompanyShoes. com. During checkout type in custom club code “Grapevine” to save an additional 10%.

Deadline for the next FOOTPRINT is August 1st.

Send your articles to lgrawfootprint @verizon.net.

Send your Footnotes to KathrynG@RunnersAndWalkers.com.

RAW off to the Races Double Feature Too Hot to Handle 5K & 15K Saturday, July 18 7:30 a.m.

Winfrey Point at White Rock Lake, Dallas El Scorcho 25K & 50K Ultramarathon Sunday, July 19 Midnight at Trinity Park, Ft. Worth, TX

RAW Around Town Social Calendar & Events Check the RAWforum for information on all club events: www.runnersandwalkers.com RAW Walk/Runs Starting from the clubhouse Walk/Run every Saturday & Sunday 8 a.m. (standard time) 7 a.m. (daylight savings time) Trail Run every Wednesday & Friday 7 a.m. (year round)

SNL Dinners Saturday Night Live Dinners

It’s July Madness!

Take the Challenge!

1st Saturday of every month at 5 p.m.

August 1– Scott’s Landing Marina, Grapevine September 4– Amores, Grapevine

Board Meetings 4th Wednesday of the month, 7:15 p.m. at the clubhouse

10th Annual Double Trouble Race Logo Contest

July 29 August 26

The 2009 Double Trouble Race Directors are calling for design submissions of a 10th Annual Double Trouble race logo.

RAW Luau

Submissions must be original work, represent the “Double” theme, include the wording “A Decade of Double Trouble 5K and 10K Races,” design should translate well for use in various printed forms such as posters, fliers and T-shirts, and the logo must be royalty-free for the Lake Grapevine Runners and Walkers. Selected design becomes property of Lake Grapevine Runners and Walkers.

Submit a design in a high-resolution JPG file to Gustelly@aol.com by August 1, 2009.

All members are welcome to attend.

RAW Luau

Saturday, July 25. See ad on page 11 for more details.

RAW off to the Races Too Hot to Handle 5K & 15K

Saturday, July 18 7:30 a.m.

Winfrey Point at White Rock Lake, Dallas El Scorcho 25K & 50K Ultramarathon Sunday, July 19 Midnight Trinity Park, Ft. Worth

July 2009 |

FOOTPRINT

Letter to the Club A perspective to the members from RAW President Thomas “T.O.” Okazaki

W

ow! Wasn’t it only yesterday that we just had our 2008 club elections? Where did all that time go? This past year has flown by so incredibly fast. I have enjoyed serving as your club’s sixth President. It has been an amazing journey. I am honored and privileged that I was given this wonderful opportunity, but it is time to move on and let others carry on the work.

I want to thank this year’s board of directors and officers for all their time, hard work and sacrifice. I could not have asked for a better group to be associated with. It was a real pleasure working with this year’s fabulous board.

Also, I would like to express my utmost gratitude to all the wonderful volunteers that stepped forward this past year to help support our many club activities and make this year such a resounding success. You all made a difference.

You all are winners in my book.

A lot of good things were accomplished this past year and it was very much a team effort all the way. We enjoyed record turnouts at our club races, membership is strong, finances are solid and our club newsletter won a national award as the nation’s best.

We are very fortunate to have so many sharp, talented and hard working members who are passionate about this club and care so much

FOOTPRINT | July 2009

for each other. RAW has earned its sterling reputation in the local community and with surrounding area running clubs, thanks to the many club members who contribute to its success.

I feel that it is important that we continue to share each other’s hopes, visions and dreams and stand together as a club. The sky is truly the limit on what we can accomplish together.

Let’s never forget to be thankful for all the good things that we have. Always strive for excellence and set our goals high. Cherish today, this moment in time, for no man knows for sure what tomorrow will bring.

Let history always remember the name, Lake Grapevine Runners and Walkers, as a proud and dynamic organization with a heart of gold, with some of the nicest people one can ever have the good fortune of meeting. You will always have a very special place in my heart. Thanks for the memories.

It Was a Very Good Year,

.” “ T.OThomas Okazaki

Mississippi Marathon Race Report: Taming Old Man River

By Debbie Carpenter

D

on’t let the title fool you. This is not a running story.

The Bluz Cruz Mississippi Marathon is a 22-mile canoe and kayak race outside of Vicksburg, Mississippi, on the mighty river itself. I decided to give it a go as a training run to check my fitness level early in the season and it actually sounded like fun to paddle a little boat on a river famed for really, really big boats.

Yes, I am aware that I am a little crazy, but I was not alone. A buddy said she would join me, so we set off with a tandem kayak and high hopes of conquering the competition in the Delta South. Our confidence was completely unrelated to our skills and abilities, so we set two goals: (1) to not get run over by a barge and (2) to win our class.

For the couple of days prior, it did not look like anyone would race at all. It stormed during the entire drive to Vicksburg. And then it stormed all night. There was about 100% chance of rain on race day.

We were anxiously awaiting the organizers’ decision, but the weather broke in time to put our boats on the river.

We had a short safety meeting: • The big river traffic should be stopped for the race • If there is a barge or tug moving, stay away from it And we were off. If you ever want to feel small, get in a 17-foot boat in a body of water a mile wide. People run entire races the distance that our river was wide. It was unnerving. There were fish in that river bigger than us. But competition has a way of making you forget everything but the next paddle stroke, the next bend of the river. So, for about 2 ½ hours, we settled into the contest, trying to find the elusive current and avoid the ever-present three-foot waves that the incoming winds were kicking up.

Over the last four miles it became clear that we were involved in a three-boat race: our tandem, a male solo, and a female solo. Both of our competitors were in sleek, beautiful, composite racing machines. The three boats took turns taking the lead depending on who found the fastest stretch of river for a few hundred yards. We were not actually competing against each other in classification, but we did not want to be passed by anyone late in a race. The woman paddler was wearing matching pink accessories, so I particularly did not want to be beaten by Barbie® in a Dream Boat (some assembly required). We finally passed them

both and started to pull away when we turned upstream for the last mile and a half to the finish.

The final push had to be against the grain of one of the tributaries feeding into the Mississippi. In case that sounds easy, the Yazoo River was about 200 yards wide. With the current against us, it was like finishing a marathon uphill into a headwind. We knew at this point that we had overtaken the woman for good; we had two motors in our boat and she looked spent and defeated.

We assumed that the man in the other boat was behind us too, as we passed our last tug and four barge flats on our left and approached the finish.

Bad assumption. We rounded the last of the floating city blocks and we saw where that pesky fellow had been. He had snuck up the left side of the barges and gained about 50 yards on us with a half-mile to go. We picked up the pace just a little bit and so did he. We dug in a little harder.

He matched our cadence. Soon it was an all-out sprint. He had the edge on us but we had the angle to the finish, as it was on our right side.

We were slowly gaining, but would it be enough?

We rounded the big wheel and pulled into view of the cheering crowd lining the bank. I was putting every muscle of my body into each stroke; I was already paddling with my legs, back and arms, and I needed the folks on shore to help me find that one more gear. Could we make up 10 yards with only 200 to go?

For inspiration, I began to listen to the race announcer calling the finish. I could also hear and pick out some of the voices from the shore. It turns out a dozen or so kids were at the race finish. Most of them were girls and they were rooting for our boat: “Go girls!” “Don’t let that boy beat you!” I could not rest for even a single paddle stroke at the risk of disappointing myself in front of my greatest fans.

The three of us in two boats hit the finish line together, unable to breathe, unable to lift our arms, unable to even be glad that we were finished. But we did eventually reach shore and celebrate our victories. My partner and I came in 11th place overall out of 37 boats. We met our goal of winning our race classification with our time of 2:48:42. We never saw any giant fish, but we did paddle past some pretty big boats. And we saw that even the mighty Mississippi can be tamed by a handful of 10-year old girls jumping for joy when the boat that they were encouraging beat “that boy.”

We got him at the line by two seconds.

July 2009 |

FOOTPRINT

Grasslands: My First (Ultra) Marathon

By Katie Ryan

L

ast October, I had never run more than four miles. In March, I ran the Grasslands Marathon.

After I graduated from college, I signed up with Team in Training® to raise money for cancer research and to get in shape. We were given a training schedule and the Team met every Saturday for long runs while we ran on our own during the week. Every weekend was a milestone for me. I remember the euphoric celebration the week we hit five miles. My running buddies and I now look back at that day and laugh at ourselves.

Never planning to run the full marathon, I switched from the half-marathon about three months into training. The bizarre thing was that at that point, the marathon actually seemed possible.

Training continued to go well. I acquired a taste for orange GU and learned how to intentionally eat 300 calories an hour. I also coped with the bad days. There’s no crying in trail running! – But there is in training.

I built up the miles each week and did several long 18- to 20-mile runs.

I had been planning to run the Oklahoma City Memorial Marathon in April, but my dad, Doug, talked me into doing Grasslands as a “training run,” running what I could and walking the rest. But as the race approached, I decided to run Grasslands.

Race day approaches.

For the race, my dad set me up to run with North Texas Trail Runners (NTTR) veteran, Tom Crull. When I arrived, Tom proceeded to introduce me to everyone with whom we came into contact. Meanwhile, I was trying to psych myself up and fight off the nervous knot forming in my stomach.

Tom assured me, “There’s no reason to be nervous! This is no big deal; it’s just a trail run.” I didn’t quite believe him.

FOOTPRINT | July 2009

Loop 1 – Correction Loop and Blue Loop (16.5 miles) Bang! We were off and running.

Somehow, even with trail markers, all fifty runners went off course. Tom and I were part of the renegade group that realized it and I suddenly found myself setting pace and blazing the trail.

Sixteen miles later, I was doing GREAT. This was my best run ever. The weather was beautiful as we ran through blooming redbuds and rolling hills. Tom and I exchanged stories, he coached me on trail running technique, and three hours went by. After refueling at the Start/ Finish, I said good-bye to my mom and headed off with a smile.

Loop 2: Yellow course – 10.4 miles It took some time to find my rhythm again and to push through the stitches in my side (due to eating a protein bar too fast), but I felt great.

Then, I hit THE WALL. It really does happen. At Mile 23, I started feeling sick to my stomach. The experienced Tom recognized that I had an electrolyte imbalance and quickly gave me some electrolyte capsules. I felt better in about 10 minutes, but fatigue was setting in.

At this point in the race, it seemed more of a mental struggle to keep going than anything. My dad’s running quotes came back to me - “Mind over matter.

If you don’t mind, it doesn’t matter.”

Tom cheered me on and shared from his experience, “Your body can do so much more than you think it can. You’re going to feel the pain, but you just need to push through.”

By the end, I didn’t exactly like the steep stream banks. Going down spiked my heart rate and going up the other side made my hip flexors hurt, which I didn’t even know I had six months ago.

“You’ve got three miles left, Katie!”

Tom and I came up to Yahoo Aid Station, the last one, and a big sign read “1.8 miles to the finish!” Tom looked over at my confused face and laughed.

Katie Ryan with Tom Crull

“I fooled you! You’ve got less than two miles left, not three! You can do 1.8, right?”

“Definitely. I can do 1.8.”

“Alright, let’s go then. We’re going to gun it the last mile. You’ll hate me then, but you’ll love me the last 50 yards.”

Tom told me when to run and when to take walk breaks through the sand.

“Katie, can you hear the finish? It’s a mile away!”

“We’ve got a quarter mile left. Can you do that?”

“Yes, I can do that!” Run, run, run.

Turn the corner, see the finish, hear the cheers, run up the hill, get my medal, have my picture taken.

“You did it, Katie! You did it!”

Finishing was somewhat of a blur and not quite the overwhelming, victorious feeling I hoped for, but at least I didn’t throw up. All in all, I ran more than 27 miles, which is technically an ultramarathon, and finished in 6:03:19. I raised more than $1,100 for cancer research.

Editor’s Note: As planned, Katie went on to run the OKC Memorial Marathon in April and finished in 5:31.

Once a Runner The Last Pick John L. Parker Jr.

By Amy Matasso

 Once a Runner is known as one of the greatest fiction books ever written about running. The book was originally published in 1978 and became one of the most sought-after out-of-print books. It was re-released in April 2009.

Parker writes about Quenton Cassidy, a track miler, who wants to break the four minute mark during his senior year of college. Cassidy gets himself suspended from school because of a petition he circulated and becomes ineligible for his final collegiate track season. He drops

out and moves to a cabin in the woods where he subjects himself to a fierce training plan. His goal is to come back and race in a major meet at his former university.

runners of all levels can relate to. This is an inspirational book that I highly recommend with a combination of training manual, love story and burning desire to achieve a goal.

Cassidy teams up with Bruce Denton.

Denton is a past Olympic champion and coaches Cassidy for the race. Because he was suspended, Cassidy must disguise his identity before showing up at the meet and taking on the world’s best miler. Cassidy continues to run and has a love/hate relationship with running that

You can read an excerpt of Once a Runner in the May 2009 issue of Runner’s World. The short selection is about an especially brutal session of intervals. Anyone who has felt the burning sting of lactic acid from running laps will appreciate what is said – and thought – during the session.

Poetic Pacing: Crafting Lyrical Verse to While Away the Miles

By Steve Leeke

I

ran my first marathon last November in San Antonio after several half-marathons and a few false starts on a full marathon in the preceding years. While training for my first full-marathon attempt, I gave up listening to music to enjoy the peace and quiet.

During training for San Antonio I found myself working out poems in my head just to pass the time. A few from last fall and this spring are below. My favorite is Flight, worked out during a single eight-mile run in the early morning on the streets of Richardson near my home. I joined RAW in January 2009 and plan to run White Rock in December.

Flight Silent lights transgress the night On tracks so brief and fleeting Unseen forces suspend their courses Keeping safe those sleeping There on board in one accord, the passengers are seated Safe inside a voided hide, pressurized and heated Outside the form amidst the storm a violence now rages Fuel mixed with air compressed held in bladed cages It must ignite to sustain the flight On to its destination Morning An ink well fading, a blue expanse Spectrum reflecting time’s advance A golden ribbon at the edge of time Bird songs welcome a new day’s clime Footfalls pounding, breaths resounding Mark the timing of our passage Twilight leading, then receding Morning now arriving

Shadows Brilliant rays, the end of night Shadows westward in the light Monochrome vision, black and white Homeward bound in humbled flight Light Guiding lights, shining bright So high and far above us Fusion’s remnant, energetic Ancient photons now arriving Sun’s embrace, a planet’s face Now fully illuminated No time to dwell As morning swells Washing them from our vision Arc Point Brilliant pebble, cast in flight, shock wave following in the night Bow at ready and arrow tip, knocked to fly should fingers slip Convex lens and focal point, burning space and time conjoint Imagined for all but what it is, the moon undressing to a planet’s grin

July 2009 |

FOOTPRINT

The 10th Anniversary Pet Love® / LGRAW Hound Dog Hustle -continued from front page.

Since this was the tenth anniversary of HDH, we wanted this year’s event to be extra special. David Ball was a big part of that equation.”

(l-r) Cathy McCauley, Tanya Bubash and Tia Metzger get the food tent ready.

“At the start of planning for this event, it was unclear how much the recession would hurt race sponsorship for the HDH this year, but thanks to the efforts of both Randa Foster and Vern Lumbert, we were able to do much better than expected,” explained T.O. “The race expo was the key. We had a nice mix of dog rescue groups and vendors. Gary Howsam did a fabulous job laying out the expo area and Cindy Hughes was amazing, serving once again as the Dog Rescue Group Coordinator.”

‘We do this race every year with our family.’ What a wonderful memory that we as a club help to create.”

Major sponsors involved with this year’s event included Pet Love®, Elite Suites Pet Resort, Metro Pet, Three Dog Bakery®, Greensheet, 2nd Chance 4 Pets, Emile Spencer Foundation, Snapple®, Rain Forest Cafe®, Run ON!™, Invisible Fence®, BreadHaus™, Premier Chiropractic of Southlake, Cook’s Children’s Northeast and Runner’s World magazine.

This year’s HDH also supported the Tarrant Area Pet Food Bank, a new branch

Due to heavy construction in the area, the wildly popular HDH Dog Race Expo was moved to the parking lot next to the Trawick

Kelly Eppelman with Nick, Nate and “hound” Archie after the 1K run.

Higher Power Athletics track team singing the National Anthem.

Pavilion, which also served as the location for packet pickup / race registration and after race party / awards ceremony.

A near-record amount of over $8,000 was raised and donated to 12 local dog rescue groups. “Our race has had significant support from our community, sponsors and our fabulous RAW volunteers. The 10th Annual Pet Love® Hound Dog Hustle was a success because of all three of these groups,” declared co-race director, Randa Foster. “I had so many people say to me,

Scores of runners crowd the registration table.

of the regular food bank. Participants were encouraged to bring donations to the event to help support and feed homeless dogs, abandoned by owners who could no longer support them because of the slowing economy.

Did you know photos from many RAW races and social events can be found on the RAW website? Go to Runnersandwalkers.com and click on “gallery.”

FOOTPRINT | July 2009

News from the RRCA Road Runners Club of America

4th Annual National Run@Work Day is Friday, September 18, 2009

By Kelly “K2” Richards

T

he goal of National Run@Work Day is for Road Runners Club of America members and individuals across the country to host communitybased events that encourage people to incorporate at least thirty-five minutes of walking or running into their daily lives. A Run@Work Day event can be hosted by a running club, an individual or a corporation. Run@Work Day events should be a running or walking event lasting at least thirty-five minutes before work, during lunch or immediately after work. A Run@Work

Day event can be as simple as taking your co-workers out for a lunchtime walk or a Run@Work Day event can be an afternoon fun run designed to bring out hundreds of people in a community or a company. The RRCA encourages the American public to incorporate at least thirty-five minutes of exercise into their daily lives which can markedly improve one’s overall physical health. If adults can lead by example and if companies can encourage healthy living, then together we can combat the national inactivity

and obesity crisis gripping our nation and our children.

To help you plan your Run@Work Day event, the RRCA created the Run@ Work Day Planning Kit and Fact Sheet.

To help promote your Run@Work Day event, the RRCA has created a general promotional poster. To obtain a free copy of the promotional poster, contact K2 at RRCANorthTXRep@aol.com.

For more in formation go to http:// www.rrca.org/programs/runatwork//

WHO AM I?

Guess this RAW Member I am a native Texan.

I prefer dogs to cats.

Sometime during the last 5 years I’ve been a RAW board member.

I recently won first place in the 2.5 doubles SOS Safe Haven Tennis tournament.

Although I prefer wine to beer, I am a former Miller® girl.

This year, RAW joined forces with Team in Training for a successful Bold in the Cold race.

Test your sleuthing ability by looking for Who I Am? on page 11 and send your clues for members to guess Who You Are? to KathrynG@ runnersandwalkers.com

July 2009 |

FOOTPRINT

RAW Travels

Running in Cape Town, South Africa

By Ros Dalrymple

T

he opportunity to run the 56K Two Oceans Ultramarathon (approximately 35 miles) in Cape Town, South Africa, in April was truly a pleasure. Well, let me clarify that. Most of it was a pleasure, but there were a few challenges along the way.

The first pleasure was the gift that my husband and four children gave me when sending me off across the world with their blessings and good wishes.

With Mom absent, they would be enduring their own ultra. Imagine for 16 days they would be unable to say, “Mom, I can’t find my…” or “Honey, where did you put my…?”

I was born and raised in Cape Town.

I felt like this course was just luring me back home to the two oceans that I had once played in every weekend on stunning beaches framed by majestic mountains. Cape Town is truly a city of raw beauty and genuine people creating an exotic mix of idyllic life.

I couldn’t wait to get back home. As for the course, I knew it well, but the adventure and challenge to run the entire distance was so inviting, that I had to accept. It would be my first ultra. The anticipation of running it was an even greater pleasure.

It’s now race day, and what’s this?

I’m running 18 holes on a golf course looking for the starting line. But my alarm goes off on time and I snap out of this scary dream and head off to the race in the dark. I parked close to the start and headed for the porta-potties along with everyone else in Africa, and as I moved slowly along I felt an ice-cold wetness through my shoes. Although I was standing on grass, my feet sank underwater through some mud and I couldn’t see a thing. But no panic for this runner. Off came the shoes, out came the towel and the drying process began. Maybe this part wasn’t such a pleasure.

10 FOOTPRINT | July 2009

A little soggy, I headed to the starting line and the gun went off. There were no announcements, music or fan-fare.

I thought to myself, “Just relax now.

Feel the race and let it come to you.”

I didn’t see any of the race kilometer markers located on the ground, so I could not check my pace. Luckily I train this way, so it was no big deal.

This was cool. “I am going to do this!” Better still, 77% of the runners are men! Check out all the “lekker okes” around me, hey? Nice legs, “Jiis-liike,” so this is an absolute pleasure. For those not familiar with the South African language, “lekker okes” is Afrikaans for “nice guys.”

Street cafés overlooking False Bay and the Indian Ocean were populated with a breakfast crowd and the smell of bacon wafted in the air.

Muizenberg and Fish Hoek beaches are long, warm, shallow surfing beaches with light blue water and waves running for hundreds of meters before they break. We turned inland and crossed the Cape Peninsula towards the Atlantic Ocean, then headed up Chapman’s Peak. We all signed an addendum to run this mountain pass. It has been closed for the last four years due to danger and duress. We ran switchbacks, hairpin bends and narrow roads with zero shoulder space and no guard rails. It’s a thrilling place to run. We headed into a three-sided tunnel where the road was blasted out of the side of this rocky mountain. We were now high up looking out over the Atlantic Ocean. The waves crashed violently against beach boulders far below, making it all look like slow motion.

It was all stunning and a genuine pleasure to behold.

I was running a 9-minute pace and still felt great. Water stations served water in sachets that you must bite open, Coke® in plastic bottles and the occasional Gatorade®. Baked

potatoes, candy bars and bananas rounded out the race food. I was negotiating all this well, but now at 48 km (approx. 30 miles), the race had its defining moment: Constantia Nek. We had to climb 7 km back up over the mountain range in just 6 km.

Cars drove this in second gear! I had to walk part of this, but joined up with three other women and we each took turns leading and pulling each other up. Finally, the celebration chute – if you’ve made this hill, they say you will make the finish line nine miles away. Now there’s a pleasure I can anticipate.

Downhill running is not my favorite.

We headed into a forest and the shadows were playing tricks with my eyes. It wasn’t the shadows however, and I suddenly realized I had blurry vision! I was totally dehydrated after that massive climb up Constantia Nek. I drank and ate to stabilize myself. My vision improved and I kept running. The steep downhill camber was like a rollercoaster, both lanes tilted into the mountain, and then quickly turned to tilt outwards.

There was no easy footing. I tried to stay stable and focused on finishing, with just about five miles to go.

This is a gorgeous part of the world.

Botanical gardens adorn the slopes and trees seem to touch the heavens, and I realized what a privilege it was to be running here. The spectators were now in a party mode and I knew the race was almost over, but I wanted to run more and keep my fabulous journey alive. I crossed the finish line in 5 hours 22 minutes in sheer joy.

I’ve been rewarded all along the way with magnificent beauty, endearing race comrades and the satisfaction and peace of mind knowing that I’m finally a finisher of the Two Oceans 56K ultramarathon and that was the greatest pleasure of all.

Grab your grass skirts, pooka shells and Hawaiian shirts for the annual

WHO I AM

The secret of our RAW Member revealed.

RAW

Lu au

From the clues on page 9, did you guess…

Kathryn Gleghorn? Yes, our little Kathryn was a Miller High Life® girl.

Who knew?

Saturday, July 25 5 p.m.

Home of Ray & Noreen Henry

Send your clues for members to guess Who You Are? to KathrynG@ runnersandwalkers.com

See the RAWforum for further details.

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July 2009 |

Hours

Mon – Fri: 10 a.m. – 7 p..m.

Saturday: 9 a.m. – 6 p.m.

Sunday: Noon – 5 p.m.

FOOTPRINT 11

Leading the Oklahoma City Memorial Marathon

By Cliff Burns

A

s a back-of-the-pack runner, I sometimes miss out on the festivities and food following some events, so I jumped at the chance to participate in the early start at the Oklahoma City Memorial Marathon this past April. The marathon weekend as a whole was a moving experience. The marathon was organized as a memorial to those who died in the bombing in 1995.

The course was lined with banners displaying all the names of the victims, and family members of victims greeted us and bestowed our finisher’s medals upon us at the finish.

At 3 a.m., my alarm signaled that it was time to prepare for my 4:30 a.m. early start. I was at the starting line by 4 a.m., having had plenty of time to finish breakfast and get warmed up. There was not all the ceremony with the early start that there is at the normal start. The National Anthem was played over the PA, however.

The great thing about an early start was the chance for us back-ofthe-packers to run at the front of the pack. I had the opportunity to start at the very front, something I would never do, primarily because I would get trampled if I did.

As soon as the horn went off to signal the start, I sprinted ahead with about four other runners. We took turns running in first place for about a quarter of a mile. Yes, for about 50 yards, I led the marathon. I thought it may be the only time I ever run in the front so I’d better make the most of it. Once I had my fun, I settled in to my usual pace for the long road ahead.

The first nine miles were as uneventful as they could be. There were no cheering crowds and no aid stations until the race officially started at 6:30, yet I enjoyed every mile. It was oddly quiet before the crowds began to appear. I don’t recall hearing the sounds of the city.

Instead, all I could hear was the steady pulse of my footsteps and rhythmic breathing, mixed with the sound of an occasional runner chatting as I passed them or they passed me.

I watched the sunrise through Miles 9 and 10 and people started lining the course. At Mile 14, the course turned south and I got my first hint of how brutal the wind would be for the remainder of the race. That was also where I was passed by the real lead pack.

12 FOOTPRINT | July 2009

Miles 14 to 17 wound around OKC’s Lake Hefner and provided little, if any, protection from the wind. Karen, my wife, met me at Mile 20 to cheer me on. By this point, I had become part of the pack, surrounded on every side by runners. I needed the encouragement brought by both my wife and the waves of runners pushing me along because Mile 21 was when “the wall” hit.

I learned in this race that “the wall” isn’t always psychological. In this case, it was a headwind with 30 mph gusts. It truly was the toughest three miles in my running career, three miles directly into and completely unsheltered from the wind. My pace and my legs suffered greatly from the wind.

The final two miles were a bit of a blur. We had finally turned out of the wind and I was able to pick up my pace again, but the damage done by the wind was enough to cause my legs to cramp.

I began the process of running until I cramped, walking a few minutes, and then repeating the whole process again and again.

The last portion of the course meandered through some nice neighborhoods where residents stood on their doorsteps cheering us on. Some were even kind enough to aim their sprinklers toward the street to give us hot, tired runners some respite.

As I rounded the last corner, the view ahead of me opened up to the finish line a quarter of a mile away.

Crowds of people lined both sides. Wanting to cross the finish line looking strong, I stopped myself from going into a full sprint too early. The closer I got, the louder the crowds grew and the thicker they became.

There was no one for me to beat to the finish line, so I held a comfortable pace as I crossed the line.

I held back the emotion that had surrounded the events memorialized by the marathon, but let my own satisfaction with a great run, a 28-minute personal record (PR), and a job well done in all those months of training show through. I was greeted at the line by my wife and some guy who gave me a Carl’s Jr.® Cheeseburger. I claimed my finisher’s medal and my finisher’s shirt and went back to the hotel for a shower.

Be a Star…

Go Green

RAW Reduce, Reuse, Recycle Tips

and receive accolades from your fellow club members We are always looking for people like you to be a water duty volunteer. Unsure of what to do? Ask another member to explain the process or to help.

The sign-up calendar is located on the back door of the clubhouse.

Reduce: An average car produces six tons of global warming pollution each year. Consider walking, running or biking to the RAW clubhouse for your weekend runs. This would be an excellent warm up and cool down.

Another option would be to carpool. Many of our members live in the same neighborhoods.

Reuse: CLIF® Bar & Company has teamed up with TerraCycle to reduce the number of energy bar wrappers ending up in landfills, while educating people about the benefits of reusing waste materials. Together the companies have created the Wrapper Brigade,

Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work in tandem with someone else, with one member putting the water out and the other taking care of the pick up.

Picture Perfect!

Colleyville Lions Club Xsightment 5k

For every wrapper the Brigade receives, they will donate 2 cents to a nonprofit of the collector’s choice. The wrappers then will be woven into strong material, and made into ecochic products.

To encourage people to collect as many wrappers as possible, sign-up is free at www.terracycle. net/brigades/.

(l-r) Colleen Casey - 2nd Female Overall, Craig Minyard - 2nd Male Masters Overall, Ken Hall - 1st Male Masters Overall

Recycle: While at the RAW clubhouse, please only use the blue bins for any recyclable waste that you have such as glass, plastic or cardboard. As long as it’s in the blue bin, we’ll ensure it gets recycled.

Send your “green” tips to Kelly “K2” Richards at gustelly@aol.com.

Jeff Garber - 1st AG

Julie Sampson - 2nd AG

Jack Hase - 1st AG

July 2009 |

FOOTPRINT 13

RAW around the World

Comrades Marathon in South Africa

It Will Be a Good Day

By Rick Sanford “It will be a good day.” This was my mantra for the 2009 Comrades Marathon in South Africa. From the moment Kelly “K2” Richards and I committed to running “the Ultimate Human Race” I tried to always keep that thought. Whenever somebody asked if I was nervous or intimidated or worried, I’d answer that no matter what, race day would be a good day.

The kilometers passed quickly. We made new friends, if only for a few moments or few kilometers. We delighted in the plastic sachets used for water and POWERADE®. Once you figure out how to open them, you discover how convenient they are. Iced down, you can carry them in the palm of your hand to cool yourself. You can squeeze them over your head, or maybe squeeze them at the guy running ten yards behind you.

We got food from the bystanders. Kelly got a peanut butter sandwich. She got a beer from some Aussies who had set up a bar along the course. I get a tuna sandwich and later a sandwich with bacon and butter. It will be a good day.

We ran past children from a special needs school. We gave high five to as many as we could. Some didn’t have hands. One held out her elbow for a high five. They were so happy for the small amount of recognition and I was so happy to be running here.

We both had tears in our eyes. We are so blessed. It will be a good day.

Rick Sanford and Kelly Richards eagerly await the opening of the Comrades Marathon House.

We took three flights, crossed seven times zones, and traveled who knows how many miles to get there. We were packed into the crowd of 12,000 runners in front of City Hall in Pietermaritzburg. The air was cool, but the atmosphere was electric. The theme from Chariots of Fire played. Then, the crowd began to sing “Shosholoza,” an old Zulu mining song which roughly means, “Keep going. Move faster on those mountains.” I didn’t understand the words, but it was beautiful.

The excitement continued to build and we were actually going to run Comrades. The cock crowed and the starting gun was fired. It will be a good day.

The crowd moved slowly through the city streets. Running was difficult with so many runners. We saw the first distance marker on the course. It read 88 km to go. It will be a good day.

The sun was rising as we began making our way out of the city.

We could see all of the Comrades colors now. The runners were all wearing their club colors or kits. We would call it a uniform.

It was fun picking out the kits we liked best. We saw the sun coming up over the hills. Now we could see the hills. Lots of hills. It will be a good day.

14 FOOTPRINT | July 2009

What a spectacular view of the architecture at the start of the Comrades Marathon.

As we neared the halfway point, I was struggling. I lost my mantra. I hurt. There were so many hills and I didn’t want to be here anymore. I almost wished that I would pass out so they would remove me from the course and I would wake up at the finish line. Then I would have an excuse for not finishing. Kelly kept urging me on. She reminded me how strong I was, how much I trained. This was the low point. I knew it was coming, but it still hit me harder than I could have imagined. I was crying, but not sure why. Maybe, it was because I wanted to run

Things I learned Running Comrades Kelly “K2” Richards the entire race with Kelly and I knew wasn’t going to happen.

Maybe, it was fear of not finishing within the time limit. We stuck together through 50 km and I sent Kelly on her way. I told her to go kick some ass. I knew she had a lot left in her.

A few kilometers later, my recovery began. I returned to the thought, It will be a good day. I chatted with other runners.

I smiled and waved at the spectators. I reminded myself that I was in South Africa, running the largest and oldest ultra in the world. With 30 km to go, all doubt left my mind. I wasn’t too far off my original sub-11 hour goal pace. I was going to finish within the time limit. The hills were punishing and still the race was taking its toll on me, but it made no difference. This is a good day.

I got to keep this Comrades experience for the rest of my life. It was a good day.

1

Runners across the country or across the ocean are fun, friendly people who frequently describe themselves or their club as drinkers with a running problem.

2

When one-person spontaneously lifts up their voice to sing “Shosholoza,” an old Zulu mining song, and its title means roughly, “Keep going. Move faster on those mountains” at the starting line, thousands of others will join making a sound so lovely it will bring you to tears even when you don’t understand Zulu. South African runners break out in song or chants throughout the entire race.

3 4

A point-to-point race run in opposite directions every other year can actually be up-hill BOTH ways.

If every single racer around you is doing something, such as walking with their arms up in the air, you should do it too, even if you don’t know why. Eventually you’ll figure out they’re stretching and it feels good.

5 6

Nothing beats running with your best friend.

With 7 km to go, my left leg started cramping and I found myself walking more than I wanted to. Linda, a Comrades veteran who we had met earlier in the day, walked up behind me and said, “Hey, it’s Rick the Texan!” She asked about Kelly. I looked at my watch and said, “I think she’s finished.”

The thought brought a smile to my face. Linda was cramping up, too. She told me that we would continue on together. She told me Comrades stories as we marked our way into Durban.

Just before we entered the stadium, we posed for a picture.

Linda said this was going on her “Comrades Wall” at home.

I think I was blushing. We entered the stadium. I stopped for just a moment to take a couple of pictures and savor the moment. Then, it was off to the finish line. My head was on a swivel. I wanted to see it all. I turned the last corner and ran the last bit with my arms in the air. I did it. I ran the Comrades marathon.

I collected my medal and in a daze wandered toward the International Tent. Kelly found me and she did what I knew she could do, only faster. I was so proud of her.

We sat for a few moments and I felt an enormous sense of accomplishment. I was so happy that we got to do this together. The race was more brutal than I could have imagined. I was physically spent, but emotionally invigorated. I knew that my entire body was going to hurt for several days, but I also knew that the hurt would go away. I got to keep this Comrades experience for the rest of my life.

It was a good day.

South Africans are insane runners! Some run Comrades year after year into the decades! After the first time, they actually know what they’re in for and they still come back to run it again and again.

7

To finish with dignity as advised by Bruce Fordyce, the “Comrades King” and arguably the all-time greatest Ultra Runner, you must run the whole race with dignity.

Motivation to do so can come from a child who will never run but sits in his wheelchair and cheers wildly for those who can. The most inspiring “high five” can come from a handless boy holding his elbow out ready to make contact with a runner.

8 9

Crème Soda is green. Sandwiches are called bread rolls.

Oranges sprinkled with salt taste like a slice of heaven.

Cheers of “Well done,” “Journey on” and “Run strong” are more fun to hear than “Great job” and the most common lies we often hear while racing in the United States “You’re almost there” and “Looking good!”

10

If I can dream it then I can achieve it. No goal, no matter how outrageous, is out of reach as long as I’m willing to work hard and I have the support of all my friends at RAW who make the journey worth the trip.

July 2009 |

FOOTPRINT 15

RAW in the Kitchen

By Bridget Smith

More picnic season recipes! Both are simple, low-fat and perfect for summer! Not to mention a great way to use up any left over gin and tequila you happen to have around the house. Serve on a bed of lettuce with crusty bread for a quick and easy summertime meal. For more great recipes like this – check out the website at http://www.thatsthespirit.com.

Grilled Vegetable Salad with Tequila •1 each green, yellow and red pepper, quartered and seeded • 2 medium zucchini, thinly sliced lengthwise • 1 small eggplant, thinly sliced • 10 cherry tomatoes • Salt and pepper • ¼ cup olive oil • 2 teaspoons tequila • 1 tablespoon chopped fresh parsley • 1 teaspoon chopped fresh rosemary • 1 garlic clove, minced In a large bowl combine all the ingredients and toss to coat the vegetables. Let marinate for one hour. Grill the vegetables on both sides until tender. Slice the vegetables thinly (except the cherry tomatoes) and season with salt and pepper. Toss together and serve.

Gazpacho Chicken Salad with Gin • 4 grilled chicken breasts, sliced or cubed • ½ cucumber, diced • ½ red onion, diced • 2 tomatoes, diced • ½ red pepper, seeded and diced • ¼ cup tomato juice • 2 tablespoons white vinegar • 1 ½ tablespoons gin • ½ tablespoon honey • 3 tablespoon olive oil • 3 tablespoons fresh dill, chopped In a large bowl, mix the chicken and vegetables together, set aside. In a separate bowl, whisk together the remaining ingredients. Pour the dressing over the chicken and vegetables and toss to coat evenly. Season with salt and freshly ground pepper, as desired.

Please send recipe ideas and comments to Bridget Smith at fpt _ bridge@verizon.net.

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• Opportunity for additional • Opportunity for additional fitness-level and no for drop rides • Opportunity additional fitness-level and no drop rides

fitness-level and no drop rides

of fellow cyclists • Support of fellow cyclists • Support

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partner for thefor Shiners partner the Shiners • Training • Training GASP and the Ho�er ‘N Hell

GASP and the Ho�er Hell partner‘Nfor the Shiners • Training Bike Run Run And Bike Andwalk walk GASP and the Ho�er ‘N Hell to ride • Invitation Bike Run And walk towith ridelocal with local • Invitation cycling clubs: An entry-level cycling group of more than 100 members

cycling clubs: to ride with local An entry-level cycling group of more than 100 members • Invitation Mad Duck Mad Duck cycling clubs: An entry-level more than 100 membersFort Worth Bicycling Association Monday night ridescycling (March group 9, 2009,of thru September) Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) Mad Duck Carrollton Cycling Club Carrollton Cycling Club 6:30 p.m. starting from the RAW Clubhouse Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) 6:30 p.m. starting from the RAW Clubhouse • Mad Duck Discounts Carrollton Cycling Club Speeds average 15-18from mph the RAW Clubhouse • Mad Duck Discounts 6:30 p.m. starting Speeds average 15-18 mph • Mad Duck Discounts An hour or two training ride Speeds average 15-18 mph An hour or two training ride An hour Check us or outtwo on training the webride at http://sports.groups.yahoo.com/group/grapevineBRAw/.

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16 FOOTPRINT | July 2009

On Your Mark!

A Personal Worst, Belly Dancers, and a Lesson in Value

By Mark Miller

A cynic is a man who knows the price of everything and the value of nothing. – Oscar Wilde

M

r. Wilde would label me a cynic. I buy my clothes on sale and drive a car that’s been paid off for years. I prefer local races in part because I hate paying to travel. In short, I’m cheap. While my propensity for penny pinching has increased my savings, that same mentality has caused me to discount the value in many things, most significantly in relationships.

I had shared a ride and a hotel room with Jon Korte in which we shared countless stories and laughs. We ran into our friend Bob Smeby on race morning and were welcomed by total strangers at the First United Methodist Church into, appropriately, their fellowship hall for a pre-race breakfast. Their warmth and kindness was touching and the fellowship genuine.

I am an unqualified loner with a tendency to view interactions with others in terms of their price rather than their value. If I were to run with others, they might interrupt my workout, or worse, my internal monologue with actual dialogue. I prefer the familiarity, and the relative safety, of my own company.

This was moments after touring the Oklahoma City Memorial dedicated to the 168 people who lost their lives on that April day in 1995. The starting gun was preceded by 168 seconds of silence to honor the victims of that tragic spring day 14 years earlier. Talk about putting a personal worst into perspective.

Unlike those who were lost on that site, I would get a chance to try again on another day.

A rare road trip with RAW friends to the Oklahoma City Memorial Marathon helped to correct my perspective.

The race itself was regrettable – high winds, humidity, and general wimpiness resulted in a personal worst time of 2:55.

The second half was a survival test in which each mile was slower than the one before. The last 10K was a blur from which one scene was most vivid: a team of belly dancers performing at Mile 22. Why that one distraction stood out through the pain, exhaustion, and disappointment, I have no idea. Yet for some inexplicable reason, I was glad they were there.

Upon stumbling across the finish line, I was met by Mary Keeffe, who had finished the half marathon. I collapsed in her arms and she helped me walk out of the finish chute. Beyond the physical assistance at a time when I wanted to lie down on the road, it was comforting to see a friendly face after a humbling performance. Yet this was just one in a weekend full of meaningful interactions with both friends and strangers.

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After the race, Joe and Evelyn Luccioni commiserated over post-race pizza which kept me from getting too depressed about my on-course meltdown. I might have even cracked a smile or two.

What did I learn from the slowest marathon of my life? Not much about running, other than I’m not nearly as strong as I once thought I was. Instead, I discovered that even a loner needs people to pick him up when he is down. That people, even strangers, possess the potential for overwhelming kindness and compassion. That life is incredibly precious, and that I am blessed with friends who love me, even when I fail.

So, to Doug and Mary, Joe and Evelyn, Jon, and Bob, along with a church family three hours from home, thanks for teaching this cynic that friendship is, in fact, worth the price.

Oh, and don’t forget the belly dancers.

The “ w ” in RAW is for WALKING! Saturday Mornings Year Round 6 a.m. and 7 a.m. starting from the RAW Clubhouse Need to get out and exercise or need to re-hab from an injury? Our walking group is for you. It is open to all ages, fitness and skill levels.

Walking distances range from three to eight miles. You can be as serious as you wish, but be prepared to have a lot of fun. A good sense of humor is a plus! Contact chris@reyher.com for more information.

July 2009 |

FOOTPRINT 17

English Bulldog Hustle

By Lola Gleghorn

I

knew my human, Kathryn Gleghorn, and my friend, Melissa, were looking forward to the 10th running of the Hound Dog Hustle (HDH) when I began hearing them discuss plans for decorating “my wagon.” This year’s race was going to be my second time at this RAW event and I was eagerly looking forward to a personal record (PR) over last year’s time.

Let me explain that as a newbie at the 2008 event, I was severely distracted by all the other dogs, kids and people in my race. I thought the race was one huge, fantastic party and that everyone out on the course was there to pet me and give me a belly rub. It was a pretty embarrassing day for my friend, as we were “dead-last” in our race....even the basset hounds beat us. Not my proudest moment.

We were at the starting line and we decided that Kathryn and I would start off jogging and then depending how I felt, we’d wait for Melissa to meet us with my wagon.

We started running and the weirdest thing happened. I got caught up in the moment and I could not seem to help myself. We were running and running and we passed all kinds of dogs and their humans. It felt great! In just a short time, we are actually in the lead....this was crazy!

Crazy, but great.

I know we surprised many people who were shocked to see an English Bulldog in the lead. By now I’m

There were no official race results for my event, but I’m pretty sure I scored a Top 20 finish.

sure Kathryn was wondering how I’d hold up. I was undertrained for this race, but I decided I’d just keep running and see how long I could hang on. We surrendered the lead to conserve my energy and to get a much-needed drink of water. Then we were back on the course and heading towards the finish line.

Hey, I thought I was auditioning for “Dancing with the Dogs.”

Fast forward to HDH 2009 and we all had a different game plan. My human, Kathryn, gave up her usual role as a race day volunteer to assist Melissa with my race participation. I had the decked-out wagon (in case I couldn’t run/walk the entire mile) and this year’s color scheme was RAW purple and yellow...a sharp looking ride, if I do say so myself. The wagon received lots of attention from the race crowd, but I think Melissa may need to stop watching MTV’s “Pimp My Ride.”

18 FOOTPRINT | July 2009

We were running down the hill and I started hearing some of my RAW friends cheering me on. I tried to stay focused, but I got distracted and thought about stopping for a belly rub, but Kathryn encouraged me to run to the finish. We kept on and then we crossed the finish line. It was a new PR for me! There were no official race results for my event, but I’m pretty sure I scored a Top 20 finish. And I’m certain I placed first for my breed. I think I might have even finished ahead of a greyhound.

Now I know what all that talk is about regarding the “runner’s high.” Post-race, I felt like a celebrity being wheeled around in my decorated wagon. What a great expo, lots of pooch-friendly stuff going on. My friends from Elite Suites® and Three Dog Bakery® were there and I snagged some great post-race refreshments. This was another outstanding race put on by RAW. Thanks everyone for making this such a fun race for me and all my two- and four-legged friends. I’m counting the days until the 2010 race!

My First Boston Marathon

By Amy Matasso

M

y expectations for the Boston Marathon were set long before April 20th, 2009, but I couldn’t have imagined how it would actually turn out. I teared up on the way to the expo when we passed THE finish line. We got to Boston early and planned out plenty of time for rest and tourism. I’ve spent a lot of time in Boston and read books about the race so I thought I knew what I was getting myself into.

trek and around Mile 6, my stomach took a turn for the worst and my

time goal faded away. I used that opportunity to take advice from others and just enjoy running the Boston Marathon.

I started high-fiving

the weather was right, but I couldn’t believe it.

four-time champion. How many others can say that?

From Mile 17 on I was inspired and in awe. There were tears in my eyes as I passed everything along the way from Kenmore Square, the Coolidge Corner Cemetery where David McGillivary’s grandfather is buried (checking to see if y’all read the book from my book review in the May

I had set out for a time goal, forgetting that just being there was an achievement in itself. I got to spend some time running with Team Hoyt, crossed the finish line with Bill Rodgers, and had the most supportive friends and family in the world meet me at the finish line. My experience

I’ve spent a lot of time in Boston and read books about the race so I thought I knew what I was getting myself into.

On race day, I made sure to get there early and I was one of the first five runners at Athlete’s Village in Hopkinton.

There I made friends with many other first-timers.

Then came the beginning of the second wave of runners and my first Boston experience.

I started off the race pretty fast. My first mile was only 20 seconds off of Kara Goucher’s! Kara ran an incredible race and took third place for women. If only someone had given me the advice to not run out too fast. I continued on the downhill

everyone with their hand out and taking the time to enjoy the “Amy” chants inspired from wearing my name on my shirt.

I met my family at Mile 17, the beginning of the Newton Hills, where I needed them the most.

My occupational therapist of choice, my sister, stretched out my sore foot and they sent me on my merry way. As I rounded the corner, I saw a guy with some crazy hair recognizable to most running nerds like me. It was Bill Rodgers, fourtime Boston champion! I heard that he would run if

Amy (in the center) surrounded by her supportive friends and family who met her at the finish line.

FOOTPRINT), the Johnny Kelley statue, and finally passing the Prudential Center and onto the finish line. It was all over and I looked to my right and there was “Boston Billy.”

I crossed the finish line at the same time as a

was different than I had anticipated, but surpassed all of my expectations.

All I could think about was how blessed I was to have such wonderful family and friends to support me through my first Boston Marathon.

July 2009 |

FOOTPRINT 19

My Navy SEAL Fitness Challenge

By Brad Pearson My wife Robin came home one Monday night with an ad about an upcoming Navy SEAL Fitness Challenge. It closely mirrored the initial physical screening test given to anyone who desires to become a Navy SEAL. The event consists of swimming, push-ups, sit-ups, pull-ups and running. “I can do those things,” I thought to myself.

All Navy SEAL Fitness Challenge competitors are scored and ranked against each other with the participants receiving a color-coded commemorative T-shirt: white for participating; brown for meeting SEAL standards; blue for meeting SEAL competitive standards. “Cool, I’ll look good in blue,” my ego proudly declared. And there was more. Medals were awarded to the top performer in each group of each event and the fitness challenge was free! “Great. No money out of pocket for this event. Where is this thing?”

Keller, Texas.

“Well, that is pretty close. I won’t even have to fill up the car with gas for this trip.

So when is it?”

This coming Saturday.

“Let’s take another look at this.” SEAL standards are 500-yard swim in 12:30, 42 push-ups in 2 minutes, 50 sit-ups in 2 minutes, 6 pull-ups, and a 1.5-mile run in 11:00. SEAL competitive standards are a 10:00 swim, 80 push-ups, 80 sit-ups, 11 pull-ups, and a 10:00 run.

“Let’s see, it’s Monday night and I have until Saturday morning to prepare. I run and swim all the time for triathlons, so I should be able to ace those. But I never do push-ups, sit-ups or pull-ups. Hmm …” So, I set out to do all the sit-ups and push-ups I could do in two minutes each and then do as many pull-ups as I could. After taking pride in my efforts, I went to bed.

On Tuesday morning, I hurt everywhere!

I felt like I got run over by a train! At work, I didn’t let a little soreness get to me as I looked up the Navy SEAL Fitness Challenge website and registered. I scanned the website for as much information as possible. I discovered that the swim must be performed using the Navy’s version of a sidestroke or the breaststroke. “Great! I can only swim freestyle.”

20 FOOTPRINT | July 2009

I’ve failed many times trying to swim the breaststroke effectively. I even had my 11-year old daughter laugh uncontrollably at my attempts. Fortunately, there is a short video of how to do the sidestroke, so I watched it several times. That night after some cycling and running, I did more pushups, pull-ups and sit-ups, but not nearly as easily or as many as the night before. “This is going to be tough.”

On Wednesday morning, my chest, shoulders and back were nearly immobile.

“I hate being sore!” I watched the swimming video again and tried to mentally absorb the movements. There were more painful push-ups, sit-ups and pull-ups that night.

I went swimming on Thursday morning.

However, this time I painfully practiced the sidestroke. At first, my body went into auto-pilot mode for freestyle. I had to go back to the wall a few times and start over.

After several minutes I got the hang of the awkward-feeling arm movements, but my legs were trailing uselessly like the tail of a kite. I kept trying to add the kick, but to no avail. That evening after some cycling and running, I did as many push-ups, pull-ups and sit-ups as I could stand.

On Friday morning, I returned to the pool to practice the sidestroke some more. Then, I rested for Saturday.

I got to the Keller ISD Natatorium at 7:30 a.m. and participants were put into groups.

After checking in, they directed me to the pool where my group of thirty assembled on the poolside bleachers. The Navy SEAL group leader discussed the basics of the fitness challenge, asked where people were from, and inquired about their ages while throwing in a bunch of corny Navy humor along the way. There were all types there: high school girls, rough-and-tough and ready-for-anything boys, military recruits, the over-40 crowd, and supportive moms in tow.

We swam 500 yards, did push-ups, sit-ups and pull-ups and then ran 1.5 miles. This was a very well-run event and the Navy personnel were extremely motivating and encouraging. Afterwards, there was an “awards” ceremony and pictures. We had a couple of skinny high school girls swim 500 yards in under 8 minutes and do 80 sit-ups; there was a 50-ish former Marine

Brad Pearson

who did 106 push-ups; a Navy recruit performed 25 pull-ups; and there was a middle-aged guy who ran 1.5 miles in 9:15.

Most people in my group received white T-shirts for participating, but about five brown t-shirts were handed out for meeting the SEAL standards. There were no blue competitive t-shirts handed out to anyone in my group.

The event and conversation with my group leader brought to mind how the SEALs have to be ready for any assignment at any time. It amazes me to think that they work in such hostile environments and dangerous conditions while being deployed hundreds of miles from a support network. Thank you to the SEALs and all military personnel for your sacrifices and commitment to our freedom and safety.

I went home with a brown T-shirt and a medal that made me feel good about my efforts. (I was the middle-aged guy who ran 1.5 miles in 9:15!) What really struck me is how little emphasis I have placed on a well-rounded fitness program and core muscle group strength. I’ve made some changes already. Maybe next time around I will be better prepared and come home in a blue shirt, training a bit longer than five days for this event.

For more information, see http://www. sealfitnesschallenge.com.

Running and the Dangers of Electrical Storms

By Thomas “T.O.” Okazaki

G

etting caught outdoors in an electrical storm. It is every runner’s nightmare, especially if you are running trails. What is the best thing to do? Should you keep running or seek shelter and wait for the storm to pass?

I had some close calls with lightning strikes in Kansas at the 2007 Heartland 50-Mile Trail Run and above the tree line at 12,000 feet during the 2008 Pikes Peak Ascent. Both times I was caught out in the open with no immediate shelter close by and at high risk of being lit up like a Christmas tree.

After floods, lightning is the most dangerous weather phenomenon. It kills 60 to 80 Americans annually. Of those struck, only 10% are killed, dying usually from cardiac arrest or a secondary cause, such as a fall or trauma caused by some sort of blow. The hundreds of others who get hit and survive often suffer debilitating and lifelong injuries. Bottom line, it is seldom worth challenging lightning.

The best precaution is not to be outside in a thunderstorm in the first place. It is far better and much safer to cancel a workout or cut one’s run short. During the summertime, storms usually develop between 2 p.m. and 6 p.m. Therefore, the

best strategy for a wise trail runner is to run early in the day. This is especially true for trails in the mountains which follow this rule: Up high by noon, down low by two.

injuries, primarily neurological, including dizziness, amnesia, chronic fatigue, sleep disturbance, nerve damage, headaches and depression.

In the same storm cell, lightning strikes can be miles apart. One strike can follow another one immediately. If you hear the thunder, you can be struck by lightning.

You are in immediate danger if you can hear the air start buzzing and your hair begins to bristle.

When a thunderstorm erupts, people often seek shelter to stay dry and avoid a direct lightning strike. In the outdoors, such “shelters” can often be a tree, rock overhang or an enclosure. If lightning strikes a tree, the discharge can streak down the wet trunk and maim or kill anyone underneath or near it. The lightning can also shoot along the wet ground or rock and into a presumed “refuge.” It is often safer to stay out in the open and keep low than it is to take refuge in a small, confined and/or open-sided enclosure. If a safe shelter is available such as a house, vehicle or other fully-enclosed structure, take protection there. Wait at least 30 minutes after the last thunderclap before leaving the shelter

Lightning has been known to streak sideways and strike ten miles ahead of the storm where the skies are blue. It can also strike after the storm has seemingly moved on and blue skies have reappeared.

Usually, lightning is most attracted to the highest object in the area. This can be a tall tree, rock outcropping or mountain peak. After a bolt strikes, it often shoots off in multiple directions. This is caused by the conduction of the wet ground, rocks, trees or other such matter, like metal. This streaking electrical charge can kill or injure someone in its path.

When lightning flows inside a human body it can produce a cardiac arrest. When it strikes near the head, it can enter the eyes, ears or mouth. This can cause debilitating

Avoid an exposed ridgeline, rock outcropping or summit of any kind, water and especially-tall trees. Seek the lowest point in the vicinity and be at the lowest point. If you are caught out in open terrain, crouch down on the balls of your feet with your hands covering the sides of your head.

It is important to keep a good distance from other people.

Don’t miss out

Keep Your Membership Current We love having you as a LGRAW member and do not want you to miss a single thing because your membership has expired.

It would be shame if you missed out on any of the running/walking or social activities, discounts at local DFW area running stores or a copy of the FOOTPRINT. Wouldn’t that be horrible?

Renewing your membership is simple with three easy options: 1. Online at: http://www.active.com/event_detail. cfm?event_id10038.

2. In person at the clubhouse. Just complete the membership form and pay by cash or check. $20 for individual or $30 for family.

3. Download a membership form from the website at www.runnersandwalkers.com/memberfm/ memberfm.html and mail in along with a check to: LGRAW, PO Box 2982, Grapevine, TX 76099.

Your membership renewal date is printed on your FOOTPRINT address label.

Contact Kirsten Keats with questions about your membership: MembershipData@RunnersAndWalkers.com.

July 2009 |

FOOTPRINT 21

Hot Weather Running: Keep Yourself and Your Child Athlete Safe From Heat Stroke!

By Dr. Marybeth Crane This is an excerpt from Dr. Crane’s new book “If Your Running Feet Could Talk: A Rx for surviving and avoiding running injuries on the run” available at Amazon.com or directly at www.myrundoc.com

I

t that time of year again: school is out, the Fourth of July is approaching, and summer sports are starting. We have age-group track meets in 100° heat for 10 hours, summer football workouts on fields so hot the rubber cleats can melt and soccer games in humidity that can actually kill you. Whether you live in Texas or Rhode Island, the summer heat kills athletes every year! If you read my blog regularly, you know that track season is here again and my girls were already sweating at practice before school even ended for the year. As a runner and a mother, I am concerned about the safety of this Texas summer tradition of having track meets on a track that you can fry an egg on.

How can you keep your child safe and still let them fully participate in summer sports? Here are some simple tips to follow to keep your athletes safe: Listen to your body. Teach your child that heat cramps lead to heat exhaustion which leads to heat stroke. Stop when you feel cramping, not when you feel like passing out! This is not the time of year to “suck it up” and be the tough guy. Tough guys can actually die from being stubborn.

Tell them if they feel “weak and woozy,” it’s past the time to stop.

Seek attention immediately by telling their parents or coach.

Reduce the intensity of your workout when it’s hot. Remember

that the higher the temperature and humidity, the harder your body has to work for the same speed. Tell your child to use perceived exertion as an index. Every day is different and they need to be in tune with their exertion level. I tell my track athletes that if they can’t talk when they are running more than 15 minutes, then they are running too fast for the temperature.

Take time to get used to the conditions. It takes a full two weeks of heat and humidity to “get used to it.” The body has been shown to take 8 to 10 increments of 30 to 45 minutes in the heat to acclimatize. Give yourself some time in the early season to become heat-tolerant.

Drink plenty of fluids. Most children are already dehydrated when they start practice or competition. Encourage them to drink at least a pint of water two hours before practice and then at least 8 ounces 15 minutes before any competition.

Keep drinking periodically during practice or any long competitions. Use an electrolytereplacement sports drink if the duration of exercise is more than an hour. Remind your child to drink at least every 20 minutes

even if they don’t feel thirsty.

By the time they are thirsty, most are already dehydrated.

Weigh in before and after competition.

A good way to gauge fluid loss is weight loss.

Replace the loss after competition to maintain hydration.

Wear loose, sweatwicking, light colored clothing.

There are lots of synthetic materials on the market that help wick sweat away from your body and keep you cool. This is not the time of year for cotton t-shits and shorts. Spend the money on proper clothing to keep your child cool.

Wear sunscreen and replenish regularly. Sweating or swimming in a pool for more than 30 minutes will wash off even the most “waterproof sunscreen.”

Keep reapplying. Remember that blistering sunburns in childhood have been linked to skin cancer in adults!

Heat-related illness claims young lives every year. Don’t let your athlete or yourself be the sun’s next victim. Follow these tips and discuss heat illness with your child athlete before it’s too late! And remember.... following these tips can save you from an untimely trip to the hospital.

Let the 2007 Chicago Marathon be a lesson to all of us: heat kills.

Dr. Marybeth Crane is a board certified foot and ankle surgeon and veteran marathon-running podiatrist. For more information on running injuries, visit www.myrundoc.com or email her at crane@faant.com. For appointments call (817)416-6155.

22 FOOTPRINT | July 2009

Giving Back to the Sport

Tony Flesch

T

ony “Flash” Flesch is a prior RAW board member and has continued to be a presence within the club through his involvement with the current board meetings and with his efforts in coordinating the publication of the bimonthly

FOOTPRINT. All current members are always invited to attend the monthly board meetings, but not many members accept the invitation. Through Tony’s attendance at these meetings, and with his past experience as a board member, he is able to provide insight and history of previous meetings. He has been a great sounding board for ideas as well.

Tony’s efforts directly benefit RAW’s newsletter by soliciting articles and new writers to contribute to the FOOTPRINT. He is one of a handful of club members who proofreads the FOOTPRINT prior to publication. Tony ensures the membership is aware

of publication deadlines through his emails and his regular postings on the RAWforum.

Tony also consistently volunteers for RAW races.

He can be found assisting with packet pick up and volunteering on race day.

The last couple of years he coordinated the Hound Dog Hustle (HDH) packet pick up from the Coppell RunOn!™ location. “Tony is a great liaison between RAW and RunOn! He helped coordinate volunteers for the HDH Packet pick up and is coordinating the ‘National Running Day’ partnership,” stated current RAW member and past board member, Bridget Smith.

Not only does Tony give back through his RAW participation, but he is also involved in mentoring new runners through the new runner program at RunOn! RAW member Mary Ann Calvio, who is also a RunOn! Mentor, says, “Tony has been an excellent addition to our team. We mentor beginners as they embark on their running journey,. assisting them with their form, nutrition, the benefits of strength training, etc.”

For all that Tony does to promote our sport, we thank him and honor him as the latest recipient of “Giving Back to the Sport.”

Send your nominations for “Giving Back to the Sport” to KathrynG@RunnersAndWalkers.com

Planning a trip and need a running route?

Map out and measure a route from the largest database of running routes in the country. Log on to www.usatf.org/routes to map out a route anywhere in the USA.

July 2009 |

FOOTPRINT 23

In Step With

Mark & Teresa Lehrmann Mark & Teresa Lehrmann with their sons, Austin and Quinn.

Are you native Texans?

Mark: Are you kidding? Absolutely!

When my boys were born in California, a good friend from Texas shipped me a can of dirt that we placed under the delivery bed so that they could also be born “on Texas soil!”

Teresa: No, I’m a Mainiac, meaning I was actually born in Maine, then went to sunny California.

How long have you been running?

Mark: 23 years or so.

Teresa: 10-plus years.

How long have you been a RAW member?

Mark: Three years or so.

Who was the first person you met at RAW, or at first showed you the route or really “took you in?”

Mark: Mr. Mike Evans Teresa: Kathryn Gleghorn Why running?

Mark: Why beer?

Teresa: Kathryn makes me keep running. Just kidding, but true.

Do you do anything special before or after running, or do you have any pre/post-race ritual?

Mark: I obviously do something special before or after running, but I don’t know what. As for any race rituals, I only have two: (1) eat dinner 12 hours before the race or more and (2) drink a beer the night before to help me sleep (and for luck of the Irish, thanks to Teresa).

Teresa: Epsom salt bath after, followed by chips and salsa.

Do you have a favorite place to run?

A couple of our favorites include the Mt. Diablo trails (San Francisco Bay Area) and the trails around Lake Tahoe.

24 FOOTPRINT | July 2009

Do you prefer roads or trails?

Mark: Both, especially if there are friends to run with.

Teresa: Trails.

What has been your fondest running memory?

Mark: I think it has to be the first marathon experience, and the finish, in New York, in1991. It was an amazing accomplishment, and to run in a city that was so enthusiastic about their race made it even more memorable.

Teresa: Meeting Mark at a running club and having him think I was faster than him because I was in front of him (only because I ran the 6-mile loop in lieu of the 8-miler!).

Where is the most unique or unusual place you have ever run?

Mark: This is more of a “what,” because it was more of the most unique “experience.” Brad McClew and I ran a marathon in Abilene, Kansas last year on a Saturday, then flew that night to Detroit to run the Martian Marathon the following day. That was definitely the most unique (and painful) experience (not to mention that the terrain between the two states was different as night and day!).

Teresa: On a great trail course in Santa Cruz that was 30-plus miles of covered tree tunnels and cool weather.

What do you consider your biggest running achievement?

Mark: That I’m still running after running marathons for 18 years.

Teresa: That people still think I’m a “runner.”

Do you GU, Gel, Gatorade®, or other?

Mark: Yes, whatever is there.

Teresa: Jelly Belly® Sport Beans®.

What has running taught you about yourself or what have you learned about life through running?

Mark: You can accomplish almost anything, and to never take anything too seriously, especially yourself.

Not sure if running taught me that, but it’s something I think about a lot while running.

Teresa: When you panic on a trail and think you are lost, keep going.

The aid station is always around the next corner.

Do you have any children?

We have two sons, Quinn and Austin, in 1st and 3rd Grade, respectively.

Are you a professional runner or do you have another job?

Mark: I’m a full-time amateur runner (professional would indicate I was PAID for it!) and in my part time job of 40+ hrs / week I am a Technology Manager for Bank of America.

Teresa: Technology contractor for BAC and part time tennis biddy when Kathryn needs a partner!

Besides running, what other fitness activities do you enjoy?

We both enjoy swimming and cycling.

What would the members be surprised to learn about you?

Mark: I have completed 70 marathons (and ultras), covering 28 states to date. My ultimate goal is to complete a marathon in 50 states and DC. Also, I am a full-standing member of Marathon Maniacs (www. marathonmaniacs.com) in all its infinite normality.

Teresa: I’m a fair weather runner. I take the summers off due to the Texas heat.

RAW RACE RESULTS Please e-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com

From 5Ks to ULTRAS Jan. 25, Miami, FL ING Miami Half Marathon Yolanda Hopping: 1:33:36

Apr. 4, Ft. Worth, TX Victory Over Violence 5K Ken Hall: 16:17, 2nd OMW John Ball: 20:22, 2nd AG

Apr. 4, Austin, TX Zooma Half Marathon Kathy Calkins: 2:01:18

Apr. 5, Dallas, TX Big-D Texas Marathon

Ed Stoddard: 3:54:50, 1st M

Big-D Texas Half Marathon

Leana Sloan: 1:33:13, FMW Mark Studer: 1:37:33 Kristine Hinojos: 1:40:17, 1st AG Robin Pearson: 1:43:12, 3rd AG Laurie Lukanich: 1:43:12, 2nd AG Trish Field: 1:43:34 Traci Rodney: 2:31:07 Big-D Texas 5K MaryAnn Cavio: 30:16

Apr. 11, Arlington, TX Bunny Boogie 5K

Elizabeth Rudy: 21:00, OFW

Apr. 11, Groveton, TX Davy Crockett Bear Chase Marathon

Rick Sanford: 4:06:05 Kelly Richards: 4:06:05

Davy Crockett Bear Chase Half Marathon

Jennifer Cooper: 2:57:44

Apr. 11, Abilene, KS Eisenhower Marathon Troy Pruett: 3:13:48 Steve Grady: 4:48:35

Apr. 11, Irving, TX Hills & Heels Distance Challenge 15K

Chris Henkel: 1:01:45, 1st AG Maria Henkel: 1:17:24, 1st AG Mary Lessor: 1:18:42, 1st AG Leslie Horwitz: 1:44:02, 2nd AG Traci Rodney: 1:57:14

Apr. 11, Cape Town, South Africa Old Mutual Two Oceans 56K Ultra Marathon Ros Dalrymple: 5:22:48, 1st Ultra

Apr. 18, Duncanville, TX ESA Cancer Awareness 5K John Ball: 20:43, 1st AG

Apr. 18, Ft. Worth, TX Ft. Worth Zoo Run 10K

Lee Rebodos: 39:20, MMW Kristine Hinojos: 46:23, 2nd AG Elizabeth Lawrence: 55:00

Apr. 19, Ft. Worth, TX River Ranch Hound Hustle 5K Byron Benoit: 18:21, OW Blade Norman: 20:04, 3rd AG

Apr. 19, St. Louis, MO Go St. Louis! Marathon

Carole Dillard: 4:19:14, 1st M

Apr. 20, Boston, MA Boston Marathon

Rick Hanson: 2:58:53 Duncan Stewart: 3:23:12 Jessica Hanson: 3:30:03, PR Hilary Frenette: 3:38:24 Heather Wallace: 3:47:39 Amy Matasso: 4:09:11

Apr. 25, Nashville, TN Country Music Marathon Lesley Toops: 7:14:44

Apr. 25, Coppell, TX Girls On The Run 5K

Heather Wallace: 35:26 Marybeth Crane: 35:48

Apr. 25, Ft. Worth, TX Hit The Bricks 5K

John Ball: 20:59, 1st AG

Apr. 25, Grapevine, TX Pet Love ® / LGRAW Hound Dog Hustle 5K

Ken Hall: 16:31, MMW Jeff Garber: 18:09, 1st AG Joseph Hale: 18:35, 3rd AG Robert Fowler: 19:29, 1st AG Michael Brown: 19:50, 2nd AG Jack Hase: 20:26 Leana Sloan: 20:29, OFW Laura Nelson: 21:22, FMW Doug Noell: 22:33, 3rd AG Michelle Putze: 24:58, 1st AG Vern Lumbert: 25:12, 1st AG Kristine Hall: 26:09, 2nd AG Annie Woods: 26:14, 3rd AG Priscilla Reese: 26:29, 1st AG Meredith St. John: 26:32, 2nd AG John St. John: 27:35 Ev Barnes: 29:09, 1st AG Emily Johnston: 31:19 Tony Flesch: 31:43 Justin Putze: 32:09 Nicole Luccioni: 33:02 Bree Tinch: 33:45 Kelly Eppelman: 33:50 Liz Tinch: 33:55 Abi Hase: 40:30 Aimee Hale: 46:30

Apr. 25, Louisville, KY Kentucky Derby Festival Marathon Kelly Richards: 3:53:09 Mark Lehrman: 3:58:05

Kentucky Derby Festival Half Marathon Teresa Lehrman: 2:22:40

May 2, Ruston, LA Hidden Paradise 5K

Karen Robertson: 22:53, 1st AG

May 2, Ruston, LA Lincoln 2-Miler

Karen Robertson: 16:09, FMW

May 2, Indianapolis, IN OneAmerica 500 Mini-Marathon

Apr. 25, Arlington, TX SMG Fun Run 5K

Jeff Barnhart: 1:53:47, PR

Apr. 26, Carrollton, TX Carrollton Runners Club 5K

Mark Lehrmann: 3:44:00, 30th State

Apr. 26, Muenster, TX Germanfest Muenster 15K

Scott Eppelman: 201.030km (approx. 125 miles)

Paul Gerba: 25:15, 1st AG

John Ball: 21:07, MSrW Yolanda Hopping: 21:38, FMW

May 2, Kenosha, WI Wisconsin Marathon

May 2-3, Bergamo, Italy 24-Hour World Championships Team USA

Julie Burns: 1:11:07, 1st AG Marty Metzger: 1:19:38, PR Tia Metzger: 1:35:25

May 9, Saint Jo, TX Bar-H Boondoogle 6-Hour Run

Germanfest Muenster 5K

May 9, Arlington, TX Duff Derby 5K

Tim Oberholzer: 18:54,1st AG, PR Blade Norman: 20:11, 2nd AG

Apr. 26, Oklahoma City, OK Oklahoma City Memorial Marathon Mark Miller: 2:55:33 Robin Pearson: 3:53:11 Doug Keeffe: 4:06:59 Doug Ryan: 4:10:37 Steve Cox: 4:20:47, 1st M Thomas Okazaki: 4:37:31 Ryan Burns: 4:54:27 Steve Grady: 5:17:23 Cliff Burns: 6:31:33

Oklahoma City Memorial Half Marathon Jon Korte: 1:28:13 Brad Liles: 1:45:07 Abby Cox: 1:49:40 Michelle Putze: 2:08:07 Mary Keeffe: 2:17:27 Evelyn Luccioni: 2:29:49 Joe Luccioni: 2:50:09

May 2, Southlake, TX Digging For Dragons Dragon’s Fire 5K

Byron Benoit: 18:33, OMW Jack Hase: 20:04, 2nd AG Laura Nelson: 21:06, 2nd AG Kristine Hinojos: 22:25, 3rd AG Molly Tucker: 25:35, 2nd AG

May 2, Dallas, TX DRC Rock ‘N’ Roll 5 Miler Priscilla Reese: 45:44 Crystal Grose: 56:55

Letha Cruthirds: 12.8 miles

John Ball: 20:59, MMW

May 9, Lucas, TX Lovejoy Country Run 5K

Yolanda Hopping: 20:50, FMW

May 9, Southlake, TX Southlake Kiwanis Run For The Kids 5K

Craig Minyard: 17:42, 1st AG Molly Tucker: 19:29, 1st AG Michael Brown: 20:08, 3rd AG Jack Hase: 20:28 Laura Nelson: 20:38, 1st AG Leana Sloan: 21:17, 1st AG Hilary Frenette: 21:42, 3rd AG Mitch Kent: 23:05 Mike Ahearn: 24:41 Elizabeth Lawrence: 26:24

May 14, Dallas, TX Michelob Ultra 10 Katy 5K Rick Hanson: 18:20, 3rd AG Jeff Garber: 18:35, 2nd AG Lee Rebodos: 19:54 Mike Ahearn: 25:42 Kathy Calkins: 26:28

May 16, Azle, TX Azle Lake Run 10K

John Ball: 44:19, 1st AG

May 16, Corpus Christi, TX Beach To Bay Marathon Relay (6 Person Teams) Approx. 4.4 mi each

Master’s Men Division:

Team: FWRC Road Dawgs: 2:49:43 Byron Benoit* Don Broger

July 2009 |

FOOTPRINT 25

RAW RACE RESULTS continued Derrell Davis Paul Grindel Don Nelson Stan Ujka*

Master’s Women Division: Team: DFW Wonder Women: 3:06:04, FMW Annabelle Lee Ruthie Tate Leana Sloan* Fiona Green Yolanda Hopping* Frances McKissick * Members of RAW

May 16, Brookings, SD Brookings Marathon Troy Pruett: 3:28:59

May 24, Pietermaritzburg to Durban, South Africa Comrades Marathon (88km/55 mi) Kelly Richards: 10:21:52 Rick Sanford: 11:19:12

May 25, Dallas, TX Memorial Day 20K

Jack Hase: 1:30:35, 1st AG Kristine Hinojos: 1:37:36, 1st AG Ross Darrow: 2:03:33 Kim Danahy: 2:10:04

Memorial Day 5K

John Ball: 21:05, 1st AG Priscilla Reese: 25:49, 1st AG

May 25, McKinney, TX Stonebridge Memorial Day 5K

May 16, Dallas, TX Heartbeat 5K

Tim Oberholzer: 19:12, 1st AG

May 16, Huntsville, TX Hog’s Hunt 50K Trail Run

Jim Uhelski: 23:00, 1st AG

May 17, San Francisco, CA ING Bay To Breakers 12K

MaryAnn Cavio: 32:30

Laura Nelson: 21:04, 1st AG

Stacie Boudreaux: 6:54:32, PR Steve Grady: 7:13:46

Julie Burns: 1:00:12

May 17, Wilmington,DE Delaware Marathon Lesley Toops: 5:43:01

May 17, Dallas, TX North Trails Half Marathon

Kristine Hinojos: 1:40:30, FMW Neil Sobol: 4:37:06

May 20, Dallas, TX Jogger 5K Summer Series #2 Leana Sloan: 20:52, OFW Henry Galpin: 22:10, 1st AG Jim Uhelski: 23:30, 3rd AG

May 23, Arlington, TX American Heroes 10K

Randy Bobe: 39:32, 2nd AG Brad Liles: 45:43 Doug Noell: 46:29, 2nd AG Leslie Horwitz: 1:07:59 Traci Rodney: 1:10:37

American Heroes 5K

Molly Tucker: 19:26, OFW Priscilla Reese: 26:05, 2nd AG Michelle Putze: 26:38, 2nd AG

May 23, Ft. Worth, TX 5K For The Firemen

Laura Nelson: 19:56, FMW Kim Danahy: 27:16

May 23, Ennis, TX Polkafest 10K

John Ball: 45:01, 1st AG

May 23, Dallas, TX Red Nose 5K

MaryAnn Cavio: 28:51, 3rd AG

26 FOOTPRINT | July 2009

May 27, Dallas, TX Jogger 5K Summer Series #3 May 30, Lewisville, TX North Texas Adventure Boot Camp 5K May 31, Carrollton, TX Carrollton Runners Club 5K

Terry Marcott: 19:37, MMW Spareribs LaMothe: 24:39, 3rd AG Louise LaMothe: 29:20, 1st AG

May 31, San Diego, CA San Diego Rock ‘N’ Roll Marathon Jeff Garber: 3:02:11 Kathy Calkins: 4:41:30

Duathlons & Triathlons Apr. 5, Grand Prairie, TX Fast & The Furious Formula One Duathlon

(2 mi run/11 mi bike/2 mi run/11 mi bike) Lee Rebodos: 1:36:29, 3rd AG Julie Burns: 1:48:07, 2nd AG

Apr. 19, McKinney, TX Playtri King Tut Triathon

(500 meter swim/12 mile bike/5K run) Chris Hillen: 1:11:35 Linda Hillen: 1:17:06 Michelle Whittier: 1:22:33, 3rd AG Marybeth Crane: 1:33:54 Kimberly Davis: 1:42:06

Apr. 26, Flower Mound, TX Caveman Triathlon

(275 yard swim/11 mile bike/5K run) Jimbo Cross: 1:05:28 Lee Rebodos: 1:07:56 Steve Bryant: 1:11:35, 1st AG Mike Doud: 1:11:47, 1st AG

Noel Widdowson: 1:13:47 Jeff Barnhart: 1:15:14 Pam Neven: 1:18:05, 3rd AG Matthew Barnhart: 1:22:26, 1st AG Marybeth Crane: 1:25:54 Jason Neven: 1:27:15 Kimberly Davis: 1:27:28, 2nd AG Staci Rivero: 1:30:11 Debbie Bryant: 1:34:01, 2nd AG Janet Dixon: 1:42:21 Crystal Grose: 1:42:32

May 9, Panama City Beach, FL Gulf Coast Triathlon Half Ironman

(1.2 mi swim/56 mi bike/13.1 mi run) Scott Decker: 5:09:32

May 17, Denton, TX Amica TexasMan Sprint Triathlon

(500 yd swim/ 17.6 mi bike/ 3.1 mi run) Scott Decker: 1:17:36, OMW Abby Cox: 1:23:15, 2nd AG Mike Doud: 1:30:12, 2nd AG Noel Widdowson: 1:34:06, 3rd AG Jeff Barnhart: 1:36:19 Marybeth Crane: 1:46:11, 1st AG

Amica TexasMan Olympic Triathlon

(1500 yd swim/23 mi bike/6.2 mi run ) David Shuster: 2:13:45 Lee Rebodos: 2:36:12

May, 17, Memphis, TN Memphis In May Triathon

(1.5K swim/ 40K bike/10K run) Jim Lukanich: 2:11:47, 1st AG Bart Bybee: 2:37:13 Laurie Lukanich: 2:43:15

May 17, Austin, TX Trek Women’s Triathlon

(1/2 mi swim/12 mi bike/3 mi run) Veda Minor: 2:13:32

May 30, Grapevine, TX Paddle, Pedal & Pound The Pavement X Grapevine Sprint Triathlon

(300 yd swim/20 km bike/6 km run) Brad Pearson: 1:03:58, 1st AG Byron Benoit: 1:06:02, 1st AG Abby Cox: 1:06:52, 2nd OFW Jimbo Cross: 1:07:13, 1st AG Lee Rebodos: 1:08:51.1, 2nd AG Steve Cox: 1:08:51.8, 2nd AG Karen Robertson: 1:09, 3rd OFW Steve Bryant: 1:12:11, 1st AG Mike Doud: 1:12:52, 1st AG Brad Liles: 1:18:39 Kat Sparks: 1:22:17, 2nd AG, 1st Tri Taylor Reynolds: 1:22:54, 1st AG, 1st Tri Anne Somerfeld: 1:26:24, 3rd AG Michelle Putze: 1:29:38

Kimberly Davis: 1:32:08 Debbie Bryant: 1:34:21, 1st AG Tia Metzger: 1:37:57, 1st Tri Janet Dixon: 1:41:29

May 31, Cleburne, TX Cleburne’s Ironhorse Sprint Triathlon

(300 yd swim/15.2 mi bike/5K run) Julie Burns: 1:20:08, 2nd AG Pam Neven: 1:27:29, 3rd AG

Adventure Racing Apr. 25, Vicksburg, MS BluzCruz Mississippi Kayaking Marathon (22 miles) Women’s Tandem Category Team: Old No. 7 2:48:42, 1st Place Debbie Carpenter Nancy Alvarez-Bills

May 2, Ruston, LA XTERRA Gator Off-Road Triathlon

(800 yd swim/10 mi mtb/3.5 trail run) Karen Robertson: 1:45:31, FMW

LEGEND 1st HM-1st Half Marathon 1st M-1st Marathon 1st Tri-1st Triathlon 1st Ultra-1st Ultramarathon PR-Personal Record AG-Age Group BQ-Boston Qualified OW-Overall Winner OFW-Overall Female Winner OMW-Overall Male Winner MMW-Male Masters Winner FMW-Female Masters Winner MGMW- Male Grand Masters Winner FGMW- Female Grand Masters Winner MSrW- Male Senior Winner FSrW- Female Senior Winner

E-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com

Lake grapevine Runners & Walkers Club

Membership application  New Membership

 Male  Female DOB___/___/___

 Renewal

Name_________________________________________________ Address_______________________________________________ City_ _________________________________________________

Can we publish this information in the club directory?  Yes  No Participating Family Members Name ___________________  M  F DOB___/___/___

State_ ____________ Zip Code_____________________________

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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., 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

Do you need 2 membership cards?  Yes  No

Signature _________________________________ Date___/___/___ Mail completed application and payment to LGRAW, P.O. Box 2982, Grapevine, TX 76099 or drop in the mailbox at the LGRAW Clubhouse.

Keep your membership current

RAW now offers online renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038 You can still renew at the clubhouse or through the mail. Simply fill out the membership application and drop it off or send it in.

z Lake Grapevine Runners & Walkers

Membership

update

New Members Pam Barr Crisann Becker & Debbie Carpenter Tim Davis Emily Johnston Angela Nano Mahesh Nasta

Diane & Tom O’Malley Lance & Lena Paulauskas John Robertson Cheryl Rutherford Linda Sanders Laura Swenson

Membership Renewals Byron Benoit Tanya Bubash Peter & Linda Chan Crystal Grose Jessica & Rick Hanson Christian & Maria Henkel Doug & Mary Keeffe Kyle Keifer

Dusti Kuehne Amy Matasso Mark Minorik Troy Pruett Karen Robertson John Ruiz Doug Ryan Julie Sampson

Rick Sanford Leana Sloan David & Bridget Smith Kat & Mark Sparks Susan Terry Liz Tinch

Welcome to all of our New Members July 2009 |

FOOTPRINT 27

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

Non-Profit U.S. Postage PAID Grapevine, TX Permit No. 243

Share with a visitor or new member After reading this issue, drop it off at the clubhouse for visitors to get to know us.

you some advice about running partners and how you make good choices.

Ask Spareribs Dear Spareribs: I run mostly for social reasons, so when I joined LGRAW I started looking for people I could run with to have an enjoyable conversation and pass the time more comfortably. Can you suggest some members I might ask to run with who enjoy a nice chat while we run? -Mary L. in Denton Dear Mary: It certainly is wonderful to see so many more women involved in our sport, and at first glance, we would think it’s because you want to improve your fitness level. Years ago there were few female runners, and yet today they make up over 40% of all marathon finishers, quite an impressive growth, bless their hearts.

But based on your letter and what I’ve observed at local races and club runs, it is clear that women have a much different motive for lacing ‘em up and hitting the roads or trails. Running, as thousands of women have discovered, provides them with one more precious opportunity to TALK. Let’s not kid ourselves. It’s not the desire to win a race, improve cardiovascular fitness, lose weight, or improve skin tone. Running is quite simply a great venue to TALK A LOT, on a cell phone, with competitors, with friends four abreast along the road, any way they can.

Now rather than have you think I am being a curmudgeon about this, I freely admit I talk a lot too and I have nothing against talking. But it’s just not my motivation for running.

So putting aside my own feelings for a moment, let me offer

You see Mary, you don’t want to run with a person who doesn’t talk at all. What kind of conversation would that be?

(A couple of years ago I used to run early in the morning with Mark Lehrman and Brad McClew. I thought they were training for life in a monastery and had taken a vow of silence. McClew opens his mouth only to spit.) But on the other hand, you don’t want to run with someone who talks your ear off, because then you won’t get a chance to talk at all. There are a number of people in our club who I swear are retired auctioneers.

So let me give you one of my famous Spareribs quizzes.

To make sure this is fair and unbiased, I took the RAW membership list and put all the names in that terrible hat that Chris Reyher wears and drew out twelve names TOTALLY AT RANDOM, and I present them to you below in alphabetical order. You will see a line next to each name, and on that line you will write a “T”, which stands for “Talks your freaking ear off!” or a “Q”, which stands for “Quiet as a Mouse.” ___ Susan Barnett

___ Jon Korte

___ Ros Dalrymple

___ Cindy Lee

___ Scott Eppelman

___ Craig Minyard

___ Tony Flesch

___ Michelle Putze

___ Jeff Garber

___ Kelly Richards

___ Doug Keefe

___ Stacie Sauber

Please keep in mind that this quiz was constructed by a totally honest RANDOM member sample, so if in the highly unusual and unpredictable event that the T’s and the Q’s should divide along gender lines on your answer sheet, it has nothing to do with me. I am just the objective researcher here.

Answers will appear in the September FOOTPRINT. And Mary, good luck finding someone to run with. -Spareribs

The opinions and recommendations expressed by Spareribs in the “Ask Spareribs” column are solely his own and do not necessarily reflect the views of LGRAW members. Give credence to his ideas at your own risk.

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com