June 2003

June 2003 APRIL 2003

www.runnersandwalkers.com WWW.RUNNERSANDWALKERS.COM

Dogs! Dogs! Dogs!

In This Issue • • • •

Hound Dog Hustle Upcoming Elections In Step With…Chuck Franklin Marathon Madness and More (Boston, St. Croix, Grapevine Triathlon, Cowtown, Steamboat Springs, San Diego, Gulf Coast Triathlon, Oklahoma City, Vancouver, Little Rock, Metroplex triathlon, Cleveland) • Corporate Chase Challenge • 5K PR Challenge • Improve Your Running Form • Toenail Problems by Dr. Crane • Burleson Track Relay • Relay for Life _________________________

Upcoming Events • •

July 4, annual BBQ & elections Sept 13, Protectors of Freedom 5k, Texas Motor Speedway

The 4th Annual Hound Dog Hustle boasted a beautiful day, record entries, a new Vendor Expo and expanded Dog Expo. A big thank you to Petco, our Gold and Silver sponsors, and all the entrants for donating time and funds to make the day such a success!

Our new location - across the street offered everyone (over 600 dog enthusiasts) a superb venue from which to take in the events of the day. We were able to donate over $6,500 to area dog rescue leagues to help ensure no-kill options exist for abandoned and homeless dogs.

In addition to the Dog Expo, which allows area rescue leagues to educate participants and showcase adoptable pets, sponsors participating in the Vendor Expo showed off the latest dog goodies and gadgets. The vendors also provided numerous door prizes and

giveaways to thankful participants.

The event hosted special guests such as Darby and Officer Bryan Hintz of the Grapevine Police K-9 Unit. McGruff, The Crime Dog shared his morning with us, and Dr. Gene Giggleman, a mobile vet, offered his expertise at the “Ask the Vet” booth. Participants feasted on Hot “dogs” from Wienerschnitzel, Frito Lay chips, CocaCola, Breadhaus bread, and fruit courtesy of Albertsons in Grapevine.

The one-mile fun run attracted over 300 participants (and nearly as many four legged friends). Six area school teams participated in both the one-mile and the 5k race, contributing to our record turnout. More than 250 participants vied for age group awards in the 5K.

Saturday Night Live-5:00 pm (First Saturday of the month) Note: check the bulletin board on our website for last minute changes) • •

August 2, La Casa, Grapevine September 13 (moved to coincide with the Protectors of Freedom race); Joe’s Pasta and Pizza, 114 & Carroll in Southlake) BYOB _________________________

Renewals

Your membership expiration date is shown on your Footprint mailing label.

When it’s time to renew, fill out the membership application in the newsletter and mail it back to RAW along with your check.

The water was for drinking, but this “hot dog” couldn’t resist the temptation to cool off 1

(Continued on page 2)

(Continued from page 1)

Lake Grapevine Runners and Walkers Club P.O. Box 2982 Grapevine, Texas 76099

RAW Board and Committees President Kelly Richards President@RunnersAndWalkers.com

Overall winners in the 5K, Jenny Noblit and RAW member Coby Bullard, each won a pair of Reeboks and a gift certificate from Fort Worth Running Company. Masters winners, RAW members Duncan Stewart and Yolanda Hopping, were treated to a wine tasting class at Tony’s Wine Warehouse for 35 of their nearest and dearest friends.

School Competition winners were repeats from last year. Both St. Vincent’s Episcopal School in Bedford (private) and Eubanks Intermediate School in Southlake (public) completed enough miles to take the traveling trophies home again in 2003.

We hope to see everyone back next year. Same cause, same place, same weekend — April 24, 2004!

—Roxanne Schroeder

McGruff, the Crime Dog

First Vice President Tony Dominiec VP1@RunnersAndWalkers.com Second Vice President Terry Marcott VP2@RunnersAndWalkers.com Chief Information Officer Jack Hase CIO@RunnersAndWalkers.com Treasurer Craig Minyard Treasurer@RunnersAndWalkers.com

Special Thanks to Boy Scout Troop 769, who camped at the race site and provided the overnight security. The scouts, under the leadership of Darrel Rash, did all sorts of odd jobs in preparation for the race, and later ran the most organized trash pickup detail you’ve ever seen! The scouts included: Mychal Zipper (ran both the 1-mile and 5k races), Corin Zipper, Temen Zipper (ran the 1-mile), Jason Mantooth, Scott Mantooth, Taylor Rash (ran the 1-mile), Nick Rash, Adam Bade, Joshua King, Alex Yurko, and Sam Holdar. Adults who helped were Joe Yurko, Tom Zipper, Mark Duane and Bob Holdar. Fortunately for LGRAW, the boys have already committed to come back next year!

Officers At Large David Ball MAL1@RunnersAndWalkers.com Dave Aungst MAL2@RunnersAndWalkers.com Marybeth Crane MAL3@RunnersAndWalkers.com Stacie Sauber MAL4@RunnersAndWalkers.com Curtis Woodard MAL5@RunnersAndWalkers.com Rick Sanford MAL6@RunnersAndWalkers.com Footprint Editor Susan Barnett Editor@RunersAndWalkers.com Boy Scout Troop 769 2

Thank You, HDH Volunteers!

Michaelann Agoranos David Ball Susan Barnett Tim Brenner Jeff Brown and Melanie Davies John Bush Bill and Annette Collins Frances Cook Tony and Judy Dominiec

More Thanks GOLD SPONSORS Petco Purina BNSF (Burlington Northern Santa Fe) Man’s Best Friend Greenies Petropolitan Magazine Fort Worth Star Telegram SILVER SPONSORS

Jenny Williams working hard Mike and Susan Eccleston Alan and Tosca Engisch

Jon Korte, Ray Harris & Allan Lindsley Scott and Kelly Eppleman Rick Fogle Ray and Susan Harris Jack Hase Noreen Henry Gary Howsam JW Keeling Chuck Kennard Kandy Kobar Jon Korte Kathy and Matt Loewen Joe, Evelyn and Nicole Luccioni Terry Marcott Marty and Tia Metzger

The best race directors in the business, Roxanne Schroeder & Eileen Fontaine Mark Miller Courtney and Doug Noell Dennis Novak Gabe Pugliese Chris Reyher Kelly Richards Tom Ruyle Rick Sanford Stacie Sauber Tim Schroeder Mark Sparks Duncan Stewart Alan and Hélène Walker Teneisha Webb Curtis Woodard

Fireplug Inn Rainforest Café Advanced Animal Fencing Wag the Dog Daycare Doskocil GameStop Chi Dog Emile-Spenser Foundation Organized Outcomes Creature Comforts Leash Catcher Tony’s Wine Warehouse Weinerschnitzel Breadhaus Fort Worth Running Company VOLUNTEERS Dr. Gene Giggleman Grapevine Police K-9 Unit USDA Beagle Brigade Canine Companions First Response Search and Rescue HSUS McGruff the Crime Dog K-9 Friends Visiting Therapy Dogs Paws for a Cause SPECIAL THANKS Coca-Cola Aussie Pet Mobile Seat Shield Tango’s Haus Albertsons Frito Lay Your Race Online Runners World

Melanie Davies & rescue group volunteer

For complete Hound Dog Hustle race results, visit our website at www.runnersandwalkers.com 3

GREAT JOB by all our volunteer photographers!

Stop by the clubhouse to see more great photos from the HDH! 4

Annual Fourth of July BBQ & Elections RAW Clubhouse Softball: 4:00 pm BBQ: 6:00 pm Elections during dinner Fireworks after dark

Don’t miss one of the best RAW events of the year! This event is for the whole family, and includes softball, horseshoes, volleyball, croquet and plenty of good food. Bring your own beverage, a meat to grill, a side dish to share, and lawn chairs or a blanket to sit on. Be sure to stay for the fireworks (put on by the City of Grapevine), because RAW has the best view in town!

At the BBQ, we’ll be announcing this year’s recipient of the coveted BEST FOOT FORWARD award, which honors the person who best personifies the spirit of RAW. If you would like to nominate someone, submit their name and your reason for the nomination to Jack Hase at lgraw@runnersandwalkers. com. Past winners include Tom Byno and Eileen Fontaine.

You may vote for this year’s officers at the meeting, but if you can’t attend and would still like to vote, just clip the ballot below, fill it out, and mail it back to LGRAW, PO Box 2982, Grapevine, TX 76099.

Weekend Workouts

Ballot for 2003-2004 Officers (Must have permission from the nominee for write-ins)

We have a number of members who faithfully pay their dues, but who we don’t see on a regular basis at the clubhouse.

Come on out! We start every Saturday and Sunday morning at 6:55 am with announcements and introductions of new members and visitors. The group starts en masse promptly at 7:00. We quickly spread out as there are people of every pace, from the meanderers to the power walkers, to the runners who range in pace from sub-7:00 minute miles to 12:00+ minute miles. There are usually between 20 and 40 people there on a given morning.

Please circle your choices.

President:

Kelly Richards __________________

First Vice President:

Terry Marcott __________________

Second Vice President: Rick Sanford __________________ Treasurer:

Craig Minyard __________________

CIO:

Jack Hase __________________

The main course is an 8-mile loop near Lake Grapevine that takes you through city parks (no cars!) and quiet neighborhoods. You can turn around at any spot, but most people turn back at one of the water stops (located 1 1/2 miles and 2 3/4 miles out) if they don’t want to do the 8 mile loop. There is another 5 mile course east of the clubhouse that consists mostly of roads by the lake. There are public water fountains on this course, and both routes have public restrooms. Some people start early to get some extra miles in, but usually swing back by the clubhouse in time for the group start. Check the bulletin board on the website to arrange your own early start.

Officers at Large (vote for six): Dan Banse Bill Collins Marybeth Crane Rick Fogle J.W. Keeling Tia Metzger Courtney Noell Dennis Novak Stacie Sauber Curtis Woodard __________________

The coffee pot is always on (some people never make it out of the clubhouse!) and we have plenty of sports drink, water, and ice cold Freeze Pops. There is a large yard with a picnic table and chairs for relaxing. In fact, some people hang around until almost lunch time, chatting, reading the paper, and just enjoying the day. It’s a great club—come join us this weekend!

5

K2 To You….

Summer safety….

With the warming weather we'll see a significant increase of traffic near the lake. That means sharing our beloved course with fishermen looking for bait, sailors in a rush to catch the wind, and recreational boaters with a need for speed. All of whom care little to nothing about us, as long as we're not in their way.

Much the same as we feel about them.

There is plenty of room for all of us.

The key is for us to watch out for them. We know to be alert for cars.

They don't necessarily know to watch for pedestrians running down the middle of the road. Many drivers simply cannot understand why we run on the road when there is a “perfectly good” concrete path right beside us. They are only reacting to what seems obvious to them. The bottom line is, in a battle between you and a car, you will lose!

Remember these rules of the road: • • •

Always run facing traffic Always move to the left in a single file when a car is coming Alert the other runners when you first hear or see a car

If you find yourself in an unpleasant situation with a car driver, do not use profanity or hand gestures, or argue with or confront the driver. You put everyone in a dangerous situation, and it is a poor representation of RAW in our community. Just swallow your pride and let it go.

Let’s all have a great summer, and avoid any flattened runners.

K2

In Step With … Chuck Franklin K2: How long have you been running?

CF: Off and on for 21 years.

K2: Why running?

CF: I was going into the Army and I knew that I was going to be doing a lot of running. I decided I’d better be prepared.

K2: How and when did you become a RAW member?

CF: I had been running by myself, so a friend gave me the RAW membership brochure. I came to the Bold In the Cold race in January and joined that day.

K2: What has been your best running memory?

CF: Probably Grasslands, because it was the farthest I’d ever run.

Chuck out for a weekend run

K2: Where is the most unique or unusual place you've ever run?

CF: In a cave near Sugarland Mountain in Tennesse. It was a 5K, and about a mile of the course was through the cave.

K2: What do you do when you're not running?

CF: I love to explore the back roads of Texas in my truck. I’m somewhat of a history buff, so I enjoy seeing the historical sites, discovering out of the way places, and just talking to people.

K2: What about your non-running life would surprise the club members?

CF: I used to sing in a gospel quartet.

K2: Anything else you’d like to add?

CF: Just how glad I am to find people who are willing to share their running experience. I was surprised and very appreciative of all the get well wishes I received after my recent accident. Joining RAW has been a great experience for me.

The Smash Hit of the Year: New RAW WEAR Starring Purple Team RAW Shorts, Singlets, Cool Max Hats, Classic Black Shorts and White Tanks with the RAW Logo Contact Kelly Richards (President@Runnersandwalkers.com) to place your order!

6

Round and Round We Go

By Kelly Richards For two hours on Sunday, June 1, three four-person teams of RAW members ran around the track at the annual Two-hour Track Relay in Burelson, TX. Why, you ask? I’m still not sure myself, but I have to admit it was racy! An event like this doesn’t exactly start out enjoyable…it becomes a pleasant memory with the passage of a lot of time and a lot of Advil.

It progresses something like this: Yikes, it’s hot! I’m sweating buckets and I’ve only done a one lap warm up.

Uh oh! First lap too fast! If I’m going to do this for two hours I’d better slow down.

Sprint, Stacie! Run, Ray! Keep it up, Curtis!

My turn again already? Maybe I better not cheer. The faster they run, the sooner it’s my turn.

Awesome, Alan! Hustle, Hélène!

Do it, Dennis!

It’s clear that everyone who agreed we were doing this for fun and that running slow was acceptable…lied!

Ray P., Ray H., Hélène, Doug

Dennis S., Alan, Stacie & Lee

Don’t have to worry about cheering anymore as I can hardly breathe, let alone yell.

Every “Rookie” wants to know what kind of cruel individual thought this whole idea up and which one of their personal friends talked them into this.

Is it 7:00 yet? What do you mean it’s not even 6:30?

Finally, that “I think I’m going to puke” feeling has subsided.

Yes! One hour to go! The biggest round of applause yet.

Stella has nothing on me, as I’ve finally gotten in a groove.

Cheering for teammates takes on a new sense of urgency as legs begin to tighten up between laps.

I’ve run this so many times that I now have a favorite part of the course.

What’s on fire? Don’t worry— that’s just my quads burning!

Only a few laps to go…maybe I can pick up the pace.

Activity becomes frenzied.

Everyone actually seems to want to run one more lap.

8:00…already!

9:00 Next year when we do this…

“Raw Team Won” 1st Place Coed Team Stacie Sauber 23 laps Alan Walker 23 laps Dennis Shanahan 22 laps Lee Miller 22 laps “The Masters” 2nd Place Masters Hélène Walker 20 laps Cleveland Ray Paschal 19 laps Doug Noell 19 laps Ray Harris 19 laps “Slow Down” 2nd Place Coed Dennis Novak 19 laps Curtis Woodard 19 laps Joe Luccioni 19 laps Kelly Richards (K2) 19 laps RAW member Marsha O’Loughlin also participated on a team.

Joe, Curtis, Dennis N., K2

RAW’s Newest Triathletes Two of RAW’s younger members competed in their first triathlon Saturday, May 31. My daughters, Katie (age 8) and Sara (age 6) did the Kids & Family triathlon in Coppell. I found out about this event by someone posting it on the club’s bulletin board, and I am SO glad they did!

It was awesome to see all these little ones out there swimming, biking and running! Katie's distances were a 50

yard swim, 2 mile bike, and 1 mile run.

Sara’s distances were a little less: 25 yard swim, 1 mile bike, and 3/4 mile run. ALL children received a medal and a T-shirt. Katie is going to do another triathlon next week in Lewisville.

Sara thought it was so cool that someone could write on her body with a marker and NOT get in trouble!

—Amy Berryhill 7

David Ball was recently presented with one of his award-winning T-shirts

Improve Your Form Maybe you are already doing this, but I just heard about it and was shocked at the immediate and dramatic effect. The first time I tried it, I shaved about 40 seconds off the PR for my 10 mile training run, while not trying as hard.

In a recent discussion around the clubhouse this Spring, someone made the comment, “How is it that whenever they take a photo of me running, they catch me with both feet on the ground, while guys like Craig Minyard and Duncan Stewart are always captured with both feet in the air?” I think it’s because they have a much smaller percentage of time with a foot touching the ground. Did you ever notice the way Terry Marcott practically kicks himself in the tail as he runs?

Chase Corporate Challenge A crack team of highly skilled professionals were once again invited to run the finish line at the Chase Corporate Challenge, held April 8 in downtown Dallas. This year’s event drew nearly 4,000 participants, including several RAW members, from 300 companies. We also found ourselves passing out the T-shirts and race packets, as it appeared that no

one else was assigned to the job. It was chaotic, but lots of fun. Our purple shirts definitely stood out from the crowd! (Ray claims he took them home and washed them….but who knows?)

In addition to having a great time, we earned $500 for the club. You can’t beat that!

I recently looked at some biometric studies by Nicholas Romanov, Ph.D., and learned that the truth was just the opposite of what seemed logical and natural to me. Somewhere in my past, I incorrectly learned that the way to run with least effort is to shuffle the feet, avoiding the energy needed to pick them up and down.

My feet were never more than a couple of inches off the ground.

The studies show that picking the trailing foot UP higher actually requires LESS effort because moving the rear foot forward with a sharply bent knee involves a much shorter moment than if the knee were more straight. To understand the physics of this, imagine you had a large weight in your hand and you needed to hold it at shoulder height for as long as possible. Would you do that with the elbow straight so the weight is further away from your center of gravity, or bent so that the weight is close to the shoulder? Straight would obviously require far more energy.

So here is how I changed my form. Where my rear foot normally leaves the ground, I try pushing an inch further back to the rear, momentarily pointing the toe after it leaves the ground (although Romanov says to never point the toe, it really helps me), which helps me pick the heel up higher than normal. It feels as if I’m showing the sole of my shoe to the sky. When I bring this foot forward, it is still higher than normal, and the angle behind the knee is significantly smaller because the knee is more bent. Having always landed heel first, I’m trying to land a little more flat-footed, with my weight as far to the front/ball-of-thefoot as possible. (continued next column)

The Chase Corporate Challenge finish line team Try running in place at an easy pace. To get your feet up, you could raise your knees higher in front of you, but isn’t it much easier to keep your knees down and raise your feet behind you, almost giving yourself a kick in the tail?

Notice how this also make you lean more forward, rather than backward!

It’s still awkward to me, but I think it’s a move in the right direction. The concentration needed to break the old habits takes significant mental effort, but I was able to hold the change for an entire 10 miles with less physical effort. If you want to learn more about Nicholas Romanov and his technique, check out these sites: http://www.posetech.com and http://www. trymysport.co.uk/pose_running.htm.

—Marty Metzger

Proud Sponsor of the 2003 Hound Dog Hustle 8

Relay for Life

Stay Hydrated!

A large crowd set up campsites on the Colleyville Heritage High School football field the evening of May 16 to raise money for the American Cancer Society. Among the many teams represented was a committed group from LGRAW. The plan was to have someone from each team on the track at all times from 7:00 pm till 7:00 am (although frankly, the crowd got mighty thin from 2:00 till 5:00). Each team had raised money from sponsorships, and by the end of the night, the tally was over $70,000!

The idea for a RAW team was born last year when Stephanie Ruyle’s mother Pat was diagnosed with breast cancer. While Pat (who has attended five Relays for Life across Texas) has completed her treatments and is doing very well, Stephanie wanted to honor her mother.

She recruited a team from RAW, including husband Tom Ruyle, Steve and Debbie Bryant, Debbie Helman, Tia and Marty Metzger, Doug and Courtney Noell, Ray Harris, Kelly Richards, and Susan Barnett.

Some went home sometime before midnight, some slept in a tent pitched at midfield (which wasn’t easy since there was entertainment —noisy entertainment—all night long!), some

Finely tuned athletes gathered around the pool

With hot weather upon us, it’s a good time to be reminded of the dangers of being under-hydrated.

And yes, of being over-hydrated as well. The USATF (USA Track and Field) recently announced major changes in their hydration guidelines.

Steve Bryant doing his 100th lap out of 105 for the night. The time of his 100th lap was 5:53, whereas his first lap was 4:00. As usual, he went out too fast! returned bright and early in the morning, and some solved world peace as they slogged around the track during those wee hours of the morning. Steve Bryant was the only person participating in the event who walked the entire time (105 laps)!

It was a great party, and supported a terrific cause. You won’t want to miss out on next year’s event.

For athletes in general and especially for those completing a marathon in more than four hours, USATF recommends consuming 1 liter of fluid for every liter lost during a race, equaling a 1:1 ratio. This marks a significant change from the understanding most runners have that they should be drinking as much as possible and following the guideline to “stay ahead of your thirst,” which has been held as the standard for many years. Runners can determine their rate of sweat loss weeks before a race by using the USATF Self-Testing Program for Optimal Hydration, described on www.usatf.org.

Speaking of hydration, we are always in need of people to sign up for water duty on the weekends!

THANK YOU to Bill and Annette Collins for opening up their home to our members to celebrate the arrival of Spring. (Hey, sometimes we have to dig a little deep to find a reason to party!)

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The always smiling duo of Doug and Courtney Noell

Marathon Madness and More Boston Marathon April 21, 2003 Al Blackmon 3:49:17 Allison Gray 3:36:63 Yolanda Hopping 3:23:35 Polar Bear Jon Korte 3:06:26 Craig Minyard 2:56:01 Mike Murphy 4:28:09 Lee Rebodos 3:24:44

By Mike Murphy A few thoughts on the top ten best and worst things about The Boston Marathon.

THE BEST 10. Seafood — Real Seafood after you run.

9. The Cops — I've never had a Cop call a cab for me after a race, but he was right on it!

8. The Expo — Very cool. I was just going to stay there and not even run.

7. The List of Runners at the Expo — I was pretty choked up after that — me, a mere mortal listed on the wall with all the rest of the real runners.

6. The City — Everywhere you look, the marathon is alive.

5. The People — I think there were about 7 feet without any spectators. (I needed that space to feed the bushes).

Everyone was there: young, old, light, dark, 2 legged, 4 legged, no legged, etc.

4. The last mile — Even after 20 marathons, I was crying like a baby.

3. The runners — We all made it — no slackers in this crowd. They all deserve a medal.

2. The aftermath — I can't remember any other run so clearly; I must have taken good mental notes.

1. It is Boston — The Yoda, the Grand Poobah.

THE WORST 10. What to do next?

9. A three day trip — Yikes , I'm usually in and out in less than 24 hours.

8. 12 Noon start — I'm usually done by noon. Messed me up.

7. Hot — Who thought I’d get a sunburn in Boston?

6. Hills — I knew I was in big trouble when I saw a guy with a mule and a

pick-axe at Heartbreak Hill, beating me up the hill.

5. Crowds — Gotta like people, lots of smelly people, and runners too!

4. Fans — My wife only saw me once in the race, a tough break for her. She tried, but it was hard to get around.

3. My hair — Some guy actually sprayed me with a garden hose, trying to help.

Don't they know there’s a camera at the finish?

2. I sucked — My second worse marathon. But a wise man once told me, “Sometimes it is not your day.”

1. I'll be back — It's like a disease. Gotta do better next year.

First Annual Little Rock Marathon Little Rock, Arkansas May 4, 2003

Craig Minyard Featured in Grapevine Sun

See what we mean?

In case you missed it, Craig Minyard was recently highlighted in a Grapevine Sun article, written on the heels of his Boston Marathon experience. Craig, who was a competitive runner in high school, had been out of the sport since the early 80’s. He just began running again three years ago to stay in shape, but it wasn’t until he joined LGRAW that he started training for the big events. He ran his first marathon in Chicago in 2001. Craig repeatedly credits the club with his success and enjoyment of running, calling the motivation he gets from other members “contagious.” Echoing the sentiments of most of us when it comes to running, Craig told the reporter, “I gripe, moan and complain about it, but I love it. It’s very addictive.”

Once again Gabe Pugliese and Rick Fogle trundled off to another “training” marathon. So when do they do the REAL one?

Gabe Pugliese 4:35:31 Rick Fogle 4:57:27

Steamboat Marathon Steamboat Springs, Colorado June 1, 2003

Gabe Pugliese 4:35:29 Rick Fogle 5:04:56

Suzuki Rock N Roll Marathon San Diego, California June 1, 2003 Scott Conard 5:20:06 Mel Crafton 6:01:15

Vancouver Int’l Marathon British Columbia, Canada May 4, 2003 Mustafa Varol 4:38:56

WE’RE NOT LIKE THE OTHERS. If you’re looking for the latest in local animal news, books, events and products for pets and the people who love them, look no farther!

PETROPOLITAN. A WHOLE DIFFERENT ANIMAL. www.petropolitanmag.com 10

Marathon Madness and More Fort Worth Cowtown Marathon February 22, 2003

By Dana Bullard (Overall Female Winner) Going into the Cowtown Marathon, I felt more prepared and confident than I had in my previous three marathons. I was able to finally do a training run over 16 miles and I was consistent in my training, much of which was done on hills. I had run the Cowtown before, so I knew what to expect of the course. Despite the difficult course, I felt I was ready to run 3 hours, which was slightly off my best of 2:58:58.

Race day came and I felt good warming up. The temperature was warmer than I would like, but it wasn’t bad. Although it had rained the night before, it looked like the sky would clear and we would just be left with the humidity. Unlike other distances, I enter marathons with only a time goal in mind and do not really think about what place I will get. But I still took a peek around at the starting line and noticed Riva Rahl getting ready to run. Riva is a regular on the running scene and she had won two out of the last three Cowtown titles. I decided to file that in the back of my head and focus on executing my race plan.

My plan was to go through the first half in 1:27 or so, knowing that I would slow down in the second half. The first few miles went fine, but did not feel as easy as I had hoped. I was running stride for stride with Riva but still running my race.

When I tried to settle into my planned pace (6:38), I had trouble going that fast so I settled into a 6:45 pace. I thought it would help me to have more energy at the end if I went out slower, so I wasn’t too worried. I passed Riva after two miles and to my surprise my husband Coby told me at mile 5 that I was 40 seconds ahead of her. I knew she would come back though, so I tried not to think about it. By mile 10, I was really tired and had slowed to a 7 minute pace. The next three miles were even slower no matter how hard I tried to maintain my pace. By the half I was at 1:29:15. I was hitting the wall, which I normally don’t do until mile 19. At that point I knew there was no way I was going to reach my goal.

I wasn’t even sure I could—or even wanted— to finish. But then Coby told me that I had lengthened my lead to over 2 minutes, and Riva looked like she was slowing down too. The competitive juices started flowing and since my time goal was out the window, I decided to focus on winning the race!

The second half was brutal. By mile 20, I was fighting to stay at an 8 minute pace but somehow, my lead had grown to 3

RAW member and 2003 Cowtown Marathon female winner Dana Bullard minutes. The last few miles, I slowed to 9 minutes per mile and I was feeling horrible. But at that point I had to finish.

I crossed the finish line as the first woman in 3:12:16. It was such an awesome feeling to hear my name being announced as I shuffled down Exchange Avenue!

I was able to fight through the pain, but it took a toll on my body and I paid for my efforts. I was severely dehydrated and was so dizzy I couldn’t walk. After an IV, a massage, and an hour in the medical tent, I was finally able to appreciate what had just happened. I was a little disappointed that I had not run as fast as I had hoped but I was extremely excited about being tough and winning the race.

Something that I have realized in my relatively few marathons is that sometimes it’s you vs. clock, sometimes it’s you vs. your competition, and sometimes it’s just you vs. yourself.

Metroplex Sprint Triathlon Joe Pool Lake, Dallas June 8, 2003 CONGRATULATIONS to RAW member Karen Hagner, who won the female masters division with a time of 1:22:37. She was also second female overall.

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Marathon Madness and More Cleveland Marathon Cleveland, Ohio April 2, 2003 Ray Paschal 4:14:23

OKC Memorial Marathon Oklahoma City, Oklahoma April 2, 2003 Steve Grady 4:49:49 Bruce Herndon 4:32:02 J.W. Keeling 4:19:58 Lee Miller 3:33:31 Kelly Richards 4:06:09 Adrienne Stipe 3:57:46 A Recipe for Fun

By JW Keeling Ingredients: 1 SUV 2 Adjoining Hotel Rooms 4 Runners Put the ingredients together for a 24 hour "Road Trip" and you're guaranteed to have a great time. Sounds like fun, doesn't it? It was!

K2, Rick Sanford, Chuck (aka Dr. Chuck) Kennard and I can attest to that. Chuck, Rick and I met at the Hound Dog Hustle, caravanned to my house, and were just about to leave when K2 called and said "wait for me!" After a short tour of Colleyville, she finally found the house and off we went. Rick navigated, K2 started the conversations, Chuck provided medical and philosophical commentary, and I just enjoyed being along.

On race day everyone was up bright and early, pumped up and ready to run. When we arrived at the starting area, we had a few minutes to spare so we decided to visit the Oklahoma City Memorial. I really wasn't prepared for the emotional impact of seeing the memorial. If you haven't been there and experienced it, especially at night with Rick Sanford, Kelly Richards, JW Keeling, Chuck Kennard the lights on, it's hard to describe. Just a few easier course than we did. (Great time, minutes later, someone was singing the Lee!) The next time you pick an out of National Anthem and we were trying to town marathon, plan a "Road Trip" and keep our emotions in check. have as much fun as we did.

As for the race itself, hot and windy pretty much sums it up. The weather was

By Kelly Richards really tough. We ran most of the last 12 miles into a 20 - 30 mph headwind. The I had been toying with the idea of tagging first 14 miles I was thinking PR, and the along to the Oklahoma City Marathon. I last 12 I was thinking survive! The aid was talking with one of the guys about stations were first class, the volunteers the up-coming trip and he was pretty were great, and the atmosphere was excited about the "guys’ marathon humbling. During the last few miles weekend." That wasn't encouraging. Then when things really started to get tough, one of the other guys said I didn't count we could look at the street lamps with as not being a guy. That wasn't victims’ names, and the "In memory of" encouraging either. signs” worn on runners’ backs, and it kept us going.

I had worked a lot of hours and was pretty fatigued. My Thursday run of just 5 I think Rick and Chuck placed 10th in miles had kicked my butt. Friday morning their relay, K2 and I didn't have great I had a pedicure and the massage hurt times but ran mentally good races, and more than it felt good. Friday evening I that Lee Miller guy must have run an

We made it to the EXPO with 2 hours to spare, registered, and figured out we were starving. Rick then took us on a delightful (hour long) tour of Oklahoma City to find the perfect Italian restaurant (that was 15 minutes from where we started). Yes, the food was great. We then went to the hotel to check in and get mentally prepared for the next day’s big race.

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Marathon Madness and More overindulged in cold beverages made of barley and hops. Sort of pathetic that three beers can destroy me!

Swim: I was in wave 10 of 15 … about 1700 competitors. The early waves had determined that the best plan was “run/ jump/swim/crawl” through the crashing Saturday morning while volunteering at surf for the first 100-150 yards. Each of the HDH Rick kept asking "Are you going? the early waves had a handful of people Are you going? Have you decided yet?" At who never made it through the surf and noon I drove home, ran in the house and called it a day before ever getting started. I called just as they were leaving. So it was am a pretty confident swimmer and enjoy off to Oklahoma City! the ocean, so I finally got off and going. It was a challenge just to stay on course, as It was hot and windy and awful! However you could only see the turnaround buoys it's pretty hard to feel sorry for yourself when you crested a swell. Oh well, at least when the person in front of you is wearing the buoys weren't floating away as they a shirt that says “In memory of Baylee did at Utah last year. So other than the Aalon—6 months old.” I did not train for tough conditions, I got through the swim this event and would have advised anyone in a fairly uneventful manner. 40:08. Slow, in my position not to run, but I'm sure but okay given the conditions. glad I did. This race is well organized. The volunteers are great. Emotions are high. T1: Worst transition in a long time. I just The money raised goes to the Memorial, a wasn't with the program. Maybe the swim great cause. I say, “Add this to your must- was rougher than I thought. Whatever. do list.”

But it was bad. 3:24.

They looked like crap...hmmm. By mile 6, 2-3 wheels were wobbling. Both quads were starting to cramp and my pace was dropping more. By mile 8, all the wheels were wobbling. My forearms were cramping when I tried pouring water over my head—I am pretty sure this is a bad sign with 5 miles to go. The wheels flew off the axles at mile 10. Somehow I had convinced myself that I had completed 11 miles at this point, and when I saw the 10 mile sign I just mentally cratered. The party was over. It took me 42 minutes to drag it in over the last 3.1 miles. I will spare you the details. Run time: 2:11:32 (84/237) Final time 5:34:39. (69/237 age group, 387/1680 overall)

It was certainly not my worst, but it was the biggest meltdown that I have had in some time. I took consolation in that I was not alone...I had a lot of walking friends Bike: Just get me on the bike. The course out there. Despite the sufferfest, Lee, was flat, fast, and very crowded. Wind was Daryl and I are heading to the Ironman in the 5-15 mph range which was nothing Coeur d'Alène (or as Lee calls it, “the Gulf Coast Triathlon compared to what we generally deal with Spud Ironman “) later this month. Stay Panama City, Florida in Texas. It was warming up quickly and tuned….

May 10, 2003 was humid but it didn’t seem that bad.

That might have been my eventual

By Scott Decker downfall, since I was not feeling the heat and forcing myself to drink. I got up to BP MS150 Well silly me. The thought was, “Let’s try pace pretty quickly and never felt like I Houston/Austin Texas a little easier 1/2 Ironman this year. Buffalo really worked hard. The bike split was great for me with an average speed of 21.3 April 12-13, 2003 Springs iss just too hot and miserable to mph. 2:37:39 (moving from 68/237 in my put up a good time.” Hmmm...bad plan. age group to 55/237).

I arrived Thursday evening to the delightful red flags waving on the beaches. T2: Much more with the program this While the flags eventually were changed to time. In fact, with my bike split and quicker transition, I was back on target. A 1:45 run yellow on mid-day Friday, my untrained eye seemed to think it was getting rougher would bring me in right at my goal time of 5:10. Yeah...right. every hour. At the pre-race meeting Friday night, speculation about a cancelled Run: Temp was up to 85 degrees and swim was running rampant. humidity was around 70%. It probably Race morning brought warm, humid, and should have been a bit of a warning to me breezy conditions. The water was breaking when we had two aid stations before the 1 close to the shore and the swells were in mile mark. GCT provides 15 aid stations Brothers Chris, Dennis, and Doug Shanahan over the course of the 13.1 miles and by the 2-5 foot range. The course was and friend Mark the end I was I wishing for twice that swimmable, but it was not going to be many. The first 3 miles went by fine. At pretty. mile 4.5 the first wheel wobble occurred New RAW members Dennis and Doug as my left quad started to cramp. My times Shanahan and their team recently My pre-race plan was 35 minute swim, completed the MS150 bike ride from 2:45 bike, 1:45 run, total 5:10. That would were starting to slip but I wasn't paying Houston to Austin. This 2-day event, have been a 15-minute PR. Well, the plan close attention. Due to the out and back sponsored by BP, raises money for course, the leaders were all coming by. was in trouble right out of the shoot.

Multiple Sclerosis.

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Marathon Madness and More ride. Hilly, yes, but little did I know.…

St. Croix Half Ironman St. Croix, U.S. Virgin Islands May 4, 2003 Punishment in Paradise

By Noel Widdowson All the other details of our trip to St. Croix went well, but when we arrived on Friday afternoon, SURPRISE— no bike box. I was advised by that the boxes were backed up at least 24 hours coming out of San Juan. Gulp!! That would be cutting it close.

We stayed at the Hotel on the Cay, in the middle of a small island in the harbor at Christiansted. Our room was at the very top of the hotel, with a great view of the whole harbor. The triathlon started on the beach of a nearby island, with the finish line 50 feet away. In the end, all phases of the race took place within 250 yards of the hotel.

pavement and broke his collar bone. We did the usual checks and then rode on to If you go....just one thing....train hills....then notify an official. after that...train hills... and then train them some more. The course consisted of two At mile 16 we started climbing along the eight mile loops, separated by a forty-mile cliff face. Then a quick hair-pin turn up the loop around the island. (Did I mention hill and there it was—the Beast. I looked the hills?) I knew it would be challenging up to see people walking their bikes! after talking to a veteran who explained Others were traversing or tacking from that they would be happy with a 15 mph one side of the road to the other. I could average on the bike! not believe how steep this road was and it only got worse. I was in my lowest gear with nowhere to go but up. 200 yards from the top I was done, and started walking along with most of the other riders. By then I was greatly humbled. The downhill was fast and surprisingly rough.

At the very fastest point of the ride, I hit a rough patch that dislodged a water bottle, broke the bottle carrier, and caused my only gu bottle to go flying into the woods.

Over 3 hours later, one island cliff after another, yours truly came in dehydrated and hungry.

The bike arrived that next morning and what did I leave behind? Always something—my bike trip computer.

Typical. The morning of the event, we swam over to the beach for the start.

There were about 900 athletes and the Noel battling “the Beast” swim went surprisingly well (45 minutes) in nice conditions. The transition also went well — around 1 minute 20 seconds. Excitement…..At mile 10, I was riding beside number 315. He pulled over to the Then the ride came. I had heard it would left after passing (St. Croix drives on the be hilly but my bike arrived late enough left, i.e., the correct side of the road). At that I only got 20 miles in for a practice that point, he did a face first on the

I had read that the run was relatively flat. I needed that. I was really unsure about continuing, but headed out. After 3 miles I had nothing. The run/walk was simply a test of endurance and I was pleased to finish, though with a poor 7 hour, 21 minute finish. The island was beautiful, though I didn’t seem to see much of it. I look at the experience as a visit to paradise but with a sub-standard performance. Still, we have to expect a couple of rough ones....

September 13, 2003 Texas Motor Speedway Honoring the Police and Firefighters of North Texas and Commemorating the Second Anniversary of September 11 To volunteer or to assist with sponsorships, contact race director Joe Luccioni at bronx300@outdrs.net

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Marathon Madness and More took the last two days off to shed the soreness, and so found out on the racecourse that the helmet no longer fit my head! It kept dropping over my eyes, which resulted in a higher pucker factor.

Grapevine Triathlon Grapevine, Texas May 31, 2003 Paul Agoranos 1:35:23 Courtney Noell 1:31:22 Marty Metzger 1:20:41 Ray Paschal 1:29:44 Doug Shanahan 1:10:47 Mark Sparks 1:14:20 Stephanie Ruyle 1:25:46 Tom Ruyle 1:05:50 Mustafa Varol 1:45:50 Noel Widdowson 1:11:24 Tom Zack 1:26:24

Man, those are some SERIOUS volunteers!

Paddle, Pedal and Pound the Pavement IV

By Marty Metzger

The RAW Triathletes

By Courtney Noell What an awesome event for a first-time triathlete! It was just warm enough, just big (or small) enough, and the shallow pool was quite comforting! Not being a strong swimmer, I typically hang onto the side of the pool at the end of each lap anyway. During the event, I was hanging on to catch my breath when Judy Dominiec reminded me that I could walk instead of hanging on, so I did! (Don't tell anyone, especially you hard-core triathletes in the club). The bike was great, but the run felt as if my legs weighed 500 pounds each.

It was really great having all the support from the RAW members who were there helping out with the finish line; it wouldn't have been nearly as much fun if I didn't know anyone or have anyone to cheer me on!

I’ve really gotta learn how to swim before the next one, whenever that is!

Thanks again to all the RAW folks out there. (Note: Courtney finished 2nd out of 10 in her age group.)

Mustafa Varol ready to roll

You all have to stop inspiring me to new dimensions – I’m becoming a nut case!

The morning started out significantly warmer than those of the previous weeks. Turnout was a little less than last year, but that just made it more intimate.

It was a well-run event with a lot of effort in evidence. I even saw Trent, the Race Director, out sweeping the trail the night before. At times, there seemed to be more volunteers than competitors!

The cycling was my favorite part. I had been practicing on the course at least once a week for the past 6 weeks, and that really paid off. Several people were totally unfamiliar with the course and ended up taking longer routes, testimony to the value of reviewing the course ahead of time, just Cleveland Ray ended up with like a marathon. some major road rash!

Following Byron’s advice, ‘If you can’t be fast, then look fast,” I had a “high and tight,” Marine-style, high speed, low drag haircut a few days before the race. I 15

Another fond memory was from the week before, when Mark Sparks and I were discussing being in the same age group. During the conversation, we each kept giving the other an additional scoop of ice cream. I should have bought him a couple of gallons, as my weakness for food and beverage definitely held me back on the course.

Stephanie Ruyle—almost there!

I did finish 16 out of 64 overall, and 6 out of 16 for my age group, thanks to: my generous sponsor-coaches and training partners, Hélène and Alan Walker; swim coach Brad at the Carroll Aquatics Center; Mad Duck for their terrific servicing of the bike and patience with my inexperience; Dee Stephens for the inspiration; the RAW team for all of the cheering and companionship; and God for keeping me safe.

Next challenge? I have another loaner bike lined up, and am thinking about the Hotter Than Hell Hundred. Who’s with me?!

The Quest to Run a Marathon

By Lee Miller I started running with Adrienne Stipe last April, right after she ran the Boston marathon. She was training for the Pikes Peak Marathon, and I was training for Ironman Florida. After completing the Pikes Peak Marathon in August, her plan was to run the following races: Rockledge Rumble 50k (November, Sunmart 50k (December) and the Austin Marathon (February).

So we began to do our long runs at Rockledge Park trails on the North side of Grapevine Lake. One thing I love about running with Adrienne on trails is that she is as clumsy and awkward as I am. There is nothing more annoying than doing a long run on trails with someone who runs like a gazelle.

approached the marathon, her lower legs started to get tight and hurt again.

She had to skip Austin.

Feeling depressed, but not defeated, Adrienne took time off from running and focused on the elliptical trainer and spin classes. She did not have another race planned at this point; all she wanted to do was run without pain. I was planning to run in the Oklahoma City Marathon on April 27, so Adrienne decide that would be a good marathon to train for. Once again we started to do our long runs together.

About four weeks before the marathon, Adrienne, K1, Heather and I were doing an 18 mile run when Adrienne tripped and fell near the first water station, tearing up her knee and A few days before the Rockledge face. Like a typical runner, she kept on Rumble, Adrienne’s grandfather died running and wore the blood like a "Red and she needed to leave for Alabama. Badge of Courage." That was So Rockledge was out for this year, but Adrienne's last long run as once again we would still be running Sunmart the the lower leg pain started to affect her following month. As the race got running. It looked like she was going closer, Adrienne started to suffer from to have to bag Oklahoma City. unusual tightness and pain in her lower legs. The pain was too much to handle The week before the race, she said, and she had to miss the race. After a "Screw it, I am running and I don't care few weeks of light activity, we were how long it takes me. I am running!" again training for our next objective, The morning of the race was warm and the Austin Marathon. As we windy, and her comment to me was, "I’m sorry, but it might take me 4:30 to finish." When I got to the half marathon point of the race and hit the wind on the lake, I was thinking she was probably right. I finished my race and headed over to our meeting place, just to make sure she did not DNF. Nope, she was not there, which gave me a sigh of relief. As I was heading back over to the finish line to wait for her (I thought it might be a long wait), I heard my name being called. It was K1 and Adrienne.

Not only did Adrienne finish the marathon, she broke 4 hours (3:57). She did this on only a few long runs (nothing over 18 miles) and she stopped running completely two weeks before the race. Simply amazing!

Adrienne with her “Red Badge of Courage”

Adrienne is definitely the toughest person I know.

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The RAW Clubhouse is spic and span now, thanks to the hard work of some hardy volunteers, who gave up their Saturday for clean-up day. We even washed all the t-shirts!

Curtis Woodard, Rob Crane and Joe Luccioni taking everything out of the clubhouse

Duncan Stewart and Marty Metzger decide “should it stay...or should it go…”

RRCA Convention Kelly Richards and Susan Barnett represented LGRAW at the RRCA National Convention, where they accepted the award for Best Newsletter (medium-sized clubs). They also ran the Cherry Blossom 10-miler while they were there, which was amazingly beautiful!

5k PR Challenge Winners are Tim Brenner and Doug Noell Despite a thorough training program that included weekly track workouts, most of the RAW PR (personal record) seekers were disappointed with their race times on May 31st when they attempted to PR in Plano. But not Tim and Doug— they PR’d, split the jackpot, and placed in their age groups.

Tim came in strong with an 8 second PR for a time of 21:36 and Doug shaved an amazing 20 seconds off his PR for a 21:07 finish.

Though the times weren’t what everyone had hoped for, the course was well liked and the simple “no frills” race was well run (no pun intended). The Plano Pacers were grateful for our large group participation (11 members) and gave RAW several positive plugs.

The following RAW members “took the challenge”:

Winners Doug and Tim

• • • • • •

Stacie “Steamy” Sauber Tim Brenner Doug Noell Major Mike Eccleston JW Keeling Marnie Boyer

The “PR Challengers” • • • • •

Jackie (Tim’s mom) Kelly Richards Curtis Woodard David Lane Rick Sanford

Thanks to Rick Sanford to coming up with the idea for this event, and for putting it all together.

Saturday Night Live—April, May and June

I can’t believe I ate the WHOLE thing!

Tony & Judy Dominiec, Annette Collins Smilin’ Roy Lange

Stacie with daughter Felice

Captain Marty with Susan & Major Mike 17

Bill Collins (Must have been a good joke!)

Commonly Asked Foot Questions (Second in a series for the Footprint)

By Marybeth Crane, DPM, FACFAS As an athlete, it is important to take special care of your feet. They are your most important piece of equipment! In order to keep your feet healthy, you should be familiar with the signs and symptoms of the most common ills that befall them.

Remember, often times self-treatment or, more importantly delayed treatment, can make a minor problem into a major one!

This month’s topic is toenails! Oh, those ugly runners’ toenails. I was recently interviewed by NBC5 about toenail disorders and how many people are embarrassed to show their toes in the summer when they have unsightly toenails.

Runners are a different breed altogether. Many runners find their ugly, thick and discolored toenails a little like war wounds.

There are three common running-related toenail problems: ingrown toenails, black toenails and fungal toenails.

Ingrown toenails: Ingrown toenails are caused by poorly fitting shoes, improper trimming, and often are a secondary effect of fungus. The corner of the nail digs into the skin and causes inflammation and often infection. Early on, these can easily be treated by cutting the corner of the nail with a sterile pair of clippers. If it becomes infected, antibiotics and excision of the border is usually necessary. Long term ingrown toenails that are infected can lead to osteomyelitis (infection of the bone) and loss of the tip of your toe!

Black toenails: What runner hasn’t had a black toenail? This is usually caused by a blood blister from too tight or too loose shoes. The trauma causes lifting of the nail from the nail bed and a collection of blood occurs. These are best left alone to fall off on their own unless they are painful, swollen, and red around the cuticle. If this occurs, they usually need to be drained or removed.

Fungal toenails: This is probably the most common toenail problem. It is estimated that 34 million Americans suffer from fungal toenails and only 59% are over the age of 55. That’s a lot of young people with fungus infections, and there can be some serious side effects to not treating the infection. Fungal toenails occur when the athlete’s foot fungus attacks the nail. The nail becomes yellow, brown or black, and a chalky substance usually forms under the nail plate. Often times they are very irregular in shape and thickened. They are a reservoir for bacteria, so they need to be treated to prevent a more serious infection from occurring. Caught early, there is one FDA approved topical medicine that can be used. No over-the-counter medicines work, so don’t waste your money. For severe infections, oral antifungals are indicated.

And that’s the word on ugly toenails…..See you on the trails……

Any questions, email me at drcrane@mcpodiatry.com…..or call (817)416-6155….

Need Another Workout?

We have two additional opportunities for you to get together with other club members for group runs: TRAILS: On Wednesday mornings at 6:30, meet at the first water stop (along Dove Road). Casual paced runs will introduce you to the trails. These trails, which surround our usual running route, are less rugged and less hilly than those on the North shore of Lake Grapevine.

There is a marked 6-mile run (3 miles out and back) which is great for the beginning trail runner as well as for the veteran.

TRACK: On Tuesday nights, groups are meeting at tracks all around town. For more information, contact the following people: Flower Mound— Duncan Stewart marathon@gte.net Southlake—Major Mike Eccleston Mike.W.Eccleston@fritolay.com Grapevine—Stacie Sauber rungal262@aol.com Runners and walkers of ALL speeds are welcome!

In the last issue of the Footprint, we told you about Scott Eppelman’s run around Beltline Road (yes, he ran the WHOLE thing!) To read about his experience firsthand, go to: http://www.nttr.org/html/ beltline_boondoggle_seppelman. htm It’s a great read!

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Helps clean teeth and freshen breath

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Abrasive action decreases buildup of dental plaque

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Improves digestibility of dry dog food

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Dogs Love ‘em www.greenies.com 18

Lake Grapevine Runners and Walkers Club Membership Application Name: ___________________________________________

____ Male ____ Female

DOB:____/____/____

Address: _________________________________________

____ New Membership

____ Renewal

City: ____________________________________________

Is it okay to publish this information in the club directory?____

State: ______________________

Participating Family Members: Name:_______________________ Name:_______________________ Name:_______________________ Name:_______________________

Zip Code: _________

Home Phone: (____)_______________________________ E-Mail Address: __________________________________

___M ___F ___M ___F ___M ___F ___M ___F

DOB:___/___/___ DOB:___/___/___ DOB:___/___/___ DOB:___/___/___

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., United States of America Track and Field, 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

Mail to: LGRAW P.O. Box 2982 Grapevine, TX 76099

Check here if you need two membership cards: _____ Signature____________________________________________________

New Members

Renewals

Stephen Buksh

Al Angell

Raylynn Cleveland

Herb Beck

Robert Gotcher

Byron Benoit

Susan Himes

Amy Berryhill

Karen Karl-Postlewaite

Coby and Dana Bullard

Rita Law

Marian Colorado

Michelle Putze

Clay Cox

Araceli Ramirez

Scott and Kelly Eppelman

Doug Shanahan

Henry Galpin

Kathleen Strayer

Greg Guilfoil

Mustafa Varol

Noreen Henry

Marlene Shafer & Steve

Jon Korte

Shattuck

Terry Marcott Marty and Tia Metzger

Date:_____/_____/_____

Personal Touches •

Eileen Fontaine took a misstep while running the trails and ended up with a fracture and soft tissue damage to her ankle. She is in a “boot” for now (don’t you know that’s fun in Paris!) but hopes to be back running soon.

•

Chuck Franklin was in an accident and lacerated his kidney as well as breaking some ribs. He is doing much better now.

Get well, Chuck—we miss you!

•

John Bush has completed his final chemo treatment and even needs to shave again!

It’s terrific to see him back running.

•

Chris Reyher had quite a scare but the lemon-sized tumor in his chest was benign.

He is back on his feet but taking it easy.

•

Our sympathy to Dave Aungst who recently lost his stepmother to a sudden heart attack.

•

Joe Luccioni has a new granddaughter, Erin Rose, born to Joe’s eldest daugher Stacey.

Curtis Woodard

Welcome to LGRAW!

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LakeGrapevine GrapevineRunners Runners Walkers Lake andand Walkers P.O. Box Box2982 2982 P.O. Grapevine, TX 76099 76099 Grapevine, TX

4th of July BBQ and Elections

PRSRT A PRSRT STD STD A U.S. Postage Paid U.S. Postage Paid Grapevine, TX Grapevine, TX Permit PermitNo. No.243 243

4:00 pm (softball)

RAW Clubhouse

Random Thoughts on Running Shoes

By Dennis Novak I bought my first pair of running shoes about 20 years ago. They were NIKEs. They were blue. They had that newfangled waffle sole. That’s about all I remember about them. I ran them down to the nubs.

case I wanted to wear heavier socks. I recall pulling one shoe out of the “lineup” to save it for an upcoming race.

“Sorry, Swerve, but you’re going to the bullpen — I need you to be fresh in April.”

A couple years later, I ran my first marathon. I wore a pair of maroon NB770s. They were big and clunky — but ooh they were cushy — like ridin’ in a deuce-and-a-quarter. Just before the race, I noticed they were kinda worn down — so I popped in a pair of Sorbathane insoles and I was good to go.

They say you should keep track of the miles on a pair of shoes so you know when it’s reaching the end of the line. I can tell you the mileage on any of about 9 pairs — down to the nearest tenth of a mile. I have long-run and short-run shoes — depending on the style and how many miles they have on them. Then there’s the final transition — out of the running line-up and relegated to casual street shoe. Notice that’s the final step.

I didn’t say anything about throwing any shoes away — because I don’t. They’re old friends and I can’t seem to say goodbye — so they just seem to stack up. In the laundry room, in the corner of the closet, the garage, the trunk of my car. I noticed the other day that I had cannibalized the shoelaces out of one old pair, put it back in a shoebox and stuck it

Several years and a lot of miles later, the whole shoe issue seems to have gotten a lot more complicated (I’m sure my wife would just say I’ve gone “wacko” — but that’s a whole other issue). I think it’s all the advice I’m getting. They tell me I should be alternating two pairs of shoes — I think I went a little overboard.

Last fall, I had about 5 or 6 pairs in the rotation at once. I had one pair in a larger size just for cold weather — in

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back on the shelf. I’m still trying to figure out the WHY of that one. My wife has taken to surreptitiously tossing them away (like she does to my jockey shorts with holes in them).

Why do I obsess on Sauconys? Not sure.

Could be because I’m not a car guy and not a tool guy (and don’t golf)? Aren’t we allowed one neurotic habit each?

The one constant of all my running shoes is their origin — the clearance section.

I don’t remember the last shoe I paid “sticker” for. (I also don’t remember the last time I was in a running store — I can’t take the salesmen. I keep thinking that in a few years these guys are just going to get replaced by younger-looking guys and end up selling appliances at Sears). So when you see me out there on Saturday morning, I’ll be wearing — wearing the HOT shoe of 1999. If you want to know the mileage — just ask.

[Editor’s Note: We have decided to make Dennis a regular contributor to the “Footprint.” He had no say in the matter.]