March 2006

FOOTPRINT Lake Grapevine Runners & Walkers

March 2006

www.runnersandwalkers.com

New Records Set at Bold in the Cold Races

By John Bush

W

hat a great day for the 8th Annual Bold in the Cold 5K and 15K! We had ideal weather, starting out cool and warming up nicely as the morning progressed. We had the best volunteers, each working hard to make the event an enjoyable experience for all those racing. We had a record number of participants this year; a total of 390 registered for both races.

Tia Metzger prepares refreshments for nearly 400 participants.

We rolled out a new course for the 15K event. Ray Harris worked many long hours to design a course that utilized the new paths recently constructed in Oak Grove Park east of the clubhouse. His design had the 15K runners going east and the 5K runners going west from a common starting line. The race director had a busy time getting the 390 participants all lined up and all heading out on the proper course.

RAW’s very own, Sara Hale claimed the overall female winners spot for the 5K course with a personal best of 19:20...Hale to Sarah for an excellent win!

“Hale” to the 5K winner: Sara Hale sets PR with a 19:20.

Three course records were set this year. Colby Lowe set the 15K male overall course record with a blistering time of 49:30. Colby’s time beat the old course record set by Terry Marcott in the inaugural Bold in the Cold in 1999.

Don’t feel too sorry for Terry. He still holds the master’s record for the 15K. Sometimes things get better with age. Brooke Upshaw set the overall female record for the 15K. Brooke bested the old record by one minute and two seconds, set in 2003. Fione Green who ran a 1:02:18 set the female master’s record also in the 15K. How about that! Three out of four records set this year on the new 15K course.

Matt Barnhart pushes hard and passes the competition to finish at 25:21.

We had over 45 club members who volunteered part of their Saturday to help make this a successful event. Many doubled up and worked more than one job. Others volunteered, ran one of the races, and then volunteered again.

Without our volunteers, we could never host an event of this magnitude. Thank you all.

Our sponsors came through again this year. The Bread Haus in Grapevine donated various assortments of bread. This was complemented with the 25 dozen doughnuts donated to us by Krispy Kreme Doughuts. One of our own, Mike Eccleston, provided an assortment of Frito Lay snacks. Luke’s of Colleyville was instrumental in providing a location for prerace packet pickup as well preregistration.

With another successful Bold in the Cold behind us we are all looking forward to the 9th annual event in January 2007. Hope to see all of you there!

Super volunteer, Ray Harris, also served as lead bike for the 15K.

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

K2 to you

RAW Board and Committees

Happiness is being RAW!

PResident | Kelly Richards President@RunnersAndWalkers.com FiRst ViCe PResident | Courtney Noell VP1x@RunnersAndWalkers.com seCond ViCe PResident | Susan Barnett VP2x@RunnersAndWalkers.com ChieF inFoRmAtion oFFiCeR | Jack Hase CIOx@RunnersAndWalkers.com tReAsuReR | Craig Minyard Treasurerx@RunnersAndWalkers.com oFFiCeRs At LARGe

Joe Luccioni

MAL1x@RunnersAndWalkers.com

Noreen Henry

MAL2x@RunnersAndWalkers.com

Henry Galpin

MAL3x@RunnersAndWalkers.com

Pam Truhn

MAL4x@RunnersAndWalkers.com

Bryon Benoit

MAL5x@RunnersAndWalkers.com

Steve Rush

MAL6x@RunnersAndWalkers.com

FootPRint editoRs

Kelly Carper Erickson & Kevin Wessels Editorx@RunnersAndWalkers.com

desiGneR | Lorraine Wessels PRoduCtion | Doug Noell

Clearly, I’m not talking about the all too familiar “runner’s road rash” raw. I’m referring to what the club means to me and I suspect means to many others. To me, RAW signifies health and fitness.

Perhaps even more importantly to me, it also represents community, friendship and a sense of belonging. I’ve done a lot of traveling the past few months and have had an opportunity to run with other clubs. I enjoyed the scenic courses and the people I met. There was, however, a huge element missing in each experience: a clubhouse.

The lack of a clubhouse meant meeting strangers in a parking lot, leaving valuables in the car, and the dreaded running with your rental car key because you can’t take that huge key chain apart!

No clubhouse also meant there wasn’t any coffee, sports drink or a bathroom. No clubhouse meant everyone got in their cars to leave as soon as they were done running. There wasn’t a way to connect with the runners from varying paces. The camaraderie ended as soon as the run did.

At RAW, it’s absolutely the people that make us special. But it’s the clubhouse that makes us unique and provides the setting for friendships to be built, stories (and a tale or two) to be told, and a hot or cold beverage to be enjoyed. Yes, RAW rocks and so does having a clubhouse.

See you at the lake.

~K2

membership data Doug Noell

MEMBER

MembershipData@RunnersAndWalkers.com

April 28-29, 2006

See page 6 for details.

Calendar of Upcoming Events Check the RAW E-Bulletin Board to verify all events: www.runnersandwalkers.com RAW Calendar Saturday & Sunday Walk/Run | 8am from the clubhouse Wednesday Trail Run | 7am from the clubhouse Friday Trail Run | 7am from the clubhouse Saturday Night Live | 1st Saturday of every month March 4, 2006 5pm at Guadalupe’s in Grapevine April 1, 2006 5pm at Amore’s in Grapevine

2 FOOTPRINT | March 2006

Upcoming Events Keep Grapevine Beautiful-Park Clean Up March 4, 8:30-12:30pm RAW Board Meeting | March 30, 6:30pm at the clubhouse May FOOTPRINT Materials | Deadline April 1st (Send materials to editorx@runnersandwalkers.com)

Look what’s coming in the May FOOTPRINT Houston Marathon Recap Waco Striders Trail Run Report East Texas Trail Run Report Austin Marathon Results Haltom Stampede

May FOOTPRINT Materials | Deadline April 1st (Send materials to editorx@runnersandwalkers.com)

Bold in the Cold Race Results in Love Leana Sloan and Stephen Cross both LOVE the Bold in the Cold race. Is it because they both WON their age group in the 15K? Even better. While waiting on race results at last year’s race, Stephen got bold in the cold and asked Leana for her phone number.

Things warmed up fast, and they’ve been a loving couple ever since.

Look for them to join up with us on the weekends.

FOOTNOTES•FOOTNOTES•FOOTNOTES•FOOTNOTES

Future Trails

CONGRATULATIONS • Congratulations to Joe and Evelyn Luccioni on the birth of their granddaughter Grace Mikaela.

• Congratulations to Dan Banse and Ruanne Varden on their engagement.

• Congratulations to Scott and Kelly Eppleman on the birth of twin boys, Nicholas and Nathan.

• Congratulations to Mark Alexander and Bettye Holey on their engagement.

CONDOLENCES • Condolences to Daryl and Brenda Laney on the loss of Daryl’s mother.

WELCOME BACK • Welcome back to Guy McCracken who was in Mississippi to help with Katrina efforts.

BEST WISHES • We wish a speedy recovery to “Yokohama” Dave Aungst who broke a few ribs while running.

• Our thoughts and prayers are with Robin and Teri Lee as Robin deploys to Iraq.

• Good Luck to Scott Eppleman who will be competing in the World’s 24 Hour Championships in Twain.

LOST & FOUND • Items in the Lost & Found are piling up! If you’ve left something at the clubhouse please check to see if we’ve found it. All unclaimed items are in the white cabinet along the north wall of the clubhouse.

NEW ARRIVALS • New spring arrivals of RAWear are in! See Kelly “K2” Richards to purchase RAW signature wear.

March 2006 |

FOOTPRINT 3

In Step With Mike Evans

Mike Evans with his wife, Karen.

How long have you been running?

Since middle school. I ran track (Open 440 yards and mile relay) in both middle school and high school. I have always run for exercise, but only started running long distance about eight years ago.

How long have you been a RAW member?

I officially joined in March 2005, but have been running with the group since 2004.

How did you find out about RAW? I ran a RAW race (Double Trouble 2004) and just loved the course.

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

Captain Jack. Mr. Hase not only showed me all the routes, but ran at his hated eight minute pace to do it.

Why running?

It’s one of the few activities that justifies having a beer afterwards. Seriously, I’m just a running nerd, you know, one of those guys that gets high from running.

What is your fondest running memory?

I have some great memories of my high school meets and close finishes, but I think qualifying for the Boston Marathon in Chicago 2002 tops the list.

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

My personal coach (you know him as Old Man or Spareribs) got me doing this when I race a 5K distance. I warm up slow on the course to get familiar with all the turns and hills so there are no surprises in the race. Not only does it warm the body and muscles up, but it has a great calming effect before the gun goes off.

After the race, I cool down by running the course in reverse. This allows me not only to wind down and get rid of that excess lactic acid, but I can say “Hi” to all my slow friends still out there racing. Most participants will log 3.1 miles at these events and I get in 9.3.

What do you consider your biggest running achievement?

There is no single event or race, but just the dedication and persistency that it takes to train 40-plus miles per week.

Do you have a favorite place to run?

I love to run in the Portland, Oregon, area when I travel, especially the Leif Erickson Trail in the northwest part of the city. The west course at Lake Grapevine ain’t bad.

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

Running the Hood to Coast relay through Oregon last year was so unique. Not only do you experience all types of geography and terrain, but at all times of the day and night over a 24 hour period. What a hoot!

What running gear would you never travel without?

My watch. I’m a time freak!

GU, Gel or Gatorade?

Gatorade (lemonade flavor) rules!

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

Running mirrors life so closely. Success requires lots of hard work and dedication, but if you stay focused and committed with your goals in sight, you will finish and be a winner, regardless of your physical talents.

What would the members be surprised to learn about you?

Gregory is not my father and I love dogs.

Anything else you’d like to add?

I really enjoy RAW. Not only is it a running outlet, but it provides a fun social setting as well. It’s a wonderful group of competitive and talented people and I just love the club’s diversity.

LGRAW joins in celebration partnership with Presidents Council on Physical Fitness & Sports.

2006 is starting off great for our club. The Board voted to join in a year-long celebration of the PCPFS’ 50th Anniversary. Together, we will promote our club’s mission statement of better health and fitness in the community, AND get positive public relations from the Council on their website (www.fitness. gov) and other media on the state and local level. David Ball met with the director of the Council in Washington, DC, before the Marine Corps Marathon and agreed to be the club contact person.

Look for exciting news ahead. In the meantime, check out the Council’s online fitness log to win points toward bronze, silver or gold medals (www.presidentschallenge.org)! It could help kick start a sluggish training program. Tell your friends. Your kids will love it too! Remember, the community looks to us as examples of what they wished they’d do themselves.

4 FOOTPRINT | March 2006

RAW in the Kitchen

By Bridget Smith How’s that New Year’s Resolution doing? You know – the one you made to eat healthier, maybe even lose a few of those holiday pounds?

Being as active as we are, it is sometimes hard to eat right. The post-run snacks that are readily available at the clubhouse are a welcome sight, but what can we do the rest of the week? Here are a few Weight Watcher recipes that may help you achieve your goal. They are quick, easy, and taste great - Enjoy!

ONE POINT CHILI (1 point per cup) 10 oz (93%) lean beef 1 medium onion, diced 2 (28oz) cans diced tomatoes 2 (each) medium zucchini and yellow squash, diced 1 (15oz) can black beans, rinsed and drained 2 (15oz) cans fat free beef broth 4 celery stalks, diced 2 bell peppers, diced 1 (1 1/4 oz) package dry chili seasoning Spray large skillet with non-stick cooking spray and set over medium high heat. Add beef and onion and sauté until browned. Transfer meat mixture to a large soup pot and add remaining ingredients. Bring to simmer over medium heat. Simmer 30 minutes or until vegetables are tender.

CHEESE BISCUITS (2.5 points each) 2 cups reduced fat baking mix 3/4 cup fat-free buttermilk 1 cup fat-free cheddar cheese Topping: Melt 2 Tbsp. butter/margarine and mix with 1/4 tsp. parsley flakes and 1 tsp. garlic powder.

Mix biscuit ingredients together. Spray 12 muffin tins with cooking spray and divide the dough between them.

Bake @ 400 degrees for 16-20 minutes. Brush with topping.

PEACH COBBLER (makes 6 “2 point” servings) 1 cup self rising flour* 1 cup skim milk 1 cup Splenda 1 can peaches in own juice Butter flavored Pam Spray square baking dish with Pam. Mix first 3 ingredients, fold in peaches, pour into baking dish, lightly spray top with Pam. Bake @ 375 degrees for 30-35 minutes or until golden brown. *Substitute for self-rising flour: 1 cup all purpose flour, ½ teaspoon salt, 1 ½ teaspoons baking powder.

Recipe ideas and comments on this column can be sent to Bridget Smith at tex4nazlax@1scom.net.

Why a Marathon?

By Chris Byram

M

y wife, Christine, and I moved to Texas eight years ago from California. I’m a salesperson by trade and have always enjoyed competition. I also enjoy setting and achieving personal goals to keep life exciting. I’ve been running now for about five years, but was really never interested in running a marathon. Mostly I would run anywhere from two to five miles and did it only for the healthy aspect of daily exercise.

It just so happened that on my 34th birthday some friends asked me to join a running club. I agreed. Don’t hold this against me, but it was not LGRAW. I gained a real passion for running once I joined this group and started taking on longer distances. This experience gave me the knowledge to improve in several areas and the motivation to start participating in organized running events. This was an absolute blast and I’ve been addicted since.

The challenge to run a marathon came from wanting to really step up my running and achieve something that very few people do. I believe it’s an opportunity to learn about what I’m capable of, even though my mind, at times, tells me otherwise.

Plus, once I set my mind to it, I’m going to give it all I have.

I set my sights on running the White Rock Marathon. Being my first marathon, my goal was to complete it. I was not going to shoot for a specific time. I had a great deal of help from several members of LGRAW, Marty Metzger specifically.

Thanks, Marty, for the tips on blisters, supplements, conserving energy, and so on.

I believe it’s an opportunity to learn about what I’m capable of, even though my mind, at times, tells me otherwise.

As expected, this was a day I’ll always remember and cherish.

The course was lined with spectators and the atmosphere was exhilarating. There is nothing like F16 fighter jets doing a fly-by to get the blood flowing. I also will never understand how a person can run a marathon in a clown suit, but it really added to the experience. Running down all the side streets with people cooking breakfast on their front lawns gave the impression the whole city of Dallas was cheering us on. I want to say thanks to RAW for announcing my name at mile ten. It was at mile ten where I started to feel the pain and to have that support really made a difference.

Though my body hurt in areas I did not know I had, and my feet had more blisters than toes, I crossed the finish line at 5:36. I received a special surprise when my wife, sister, and 16-month-old daughter, Faith, were there with video camera in hand cheering me through the finish line. It was very emotional to have achieved this goal after all the hard work.

I still watch the video from time to time just to relive it.

March 2006 |

FOOTPRINT 5

RAW around the world Tokyo, Japan

J

apan has produced some of the world’s fastest runners, especially female distance runners. The Japanese currently own the women’s 100K and Olympic marathon world records. We can’t give the Japanese perspective of what it’s like to run in Tokyo but we can give you ours. Here is a collage of information put together by Alan and Hélène “LN” Walker, Kelly “K2” Richards and, appropriately enough, “Yokahama” Dave Aungst.

Even as a “guyjene,” Dave Aungst makes friends around the World.

Unless you’re running at a park, any running experience through the streets of Tokyo quickly becomes an obstacle course. The vehicular traffic is heavy but the pedestrian traffic is mind-boggling!

Running in the street is out of the question and looking both ways for traffic before crossing a street is a must.

K2 forgot that cars drive on the opposite side of the road as the US and, after looking left for traffic, stepped into the path of a car and narrowly missed being hit.

Dave’s two favorite places to run are the Imperial Palace 5K loop, which has awesome views especially when the cherry trees are blossoming, and the nice long trail along the Arakawa River. Alan and LN went with the local running club recommendation, Yoyogi Park near the Harajuku train station. The loop is 2.5K long. There are some treacherous areas with hidden stumps and roots, but it is mostly flat. K2 enjoyed running through

6 FOOTPRINT | March 2006

Globetrotters, Alan and Hélène Walker, enjoy a stop outside Yoyogi Park in Tokyo.

neighborhoods, apartment complexes (the biggest apartment buildings you’ve ever seen!) and along rivers.

Tokyo’s International Running Club, also called the Namban club (http://www. namban.org/), is a very friendly group of runners who meet on Sundays at 9am and Wednesday nights for speed work at a local track.

Dave found the best thing about running in Tokyo was to be a “guyjene” (foreigner) running in local races. He was so tall that he could see the front of the pack from his position in the middle! LN found nice running apparel, even a Japanese XXL, was too small for most Texans she knows.

Dave is the only one of the four that has run a race in Japan. The one he had the most fun at was the Yokohama 15K Road Race (thus the nickname Yokohama Dave). The course was mostly along a river. A small amount went through the city. Yokohama is a short train ride south of Tokyo.

To avoid the vehicular traffic, Kelly Richards hides out and enjoys the beautiful scenery around Tokyo.

The best time of year to run weatherwise is April to June and in the fall. The most spectacular time of year to run is that one special week in April when the cherry blossoms are in full bloom.

Dave’s most memorable run in Japan was the morning he

got up early and ran through Peace Park in Hiroshima.

He said, “Running past the ‘A Dome’ as the sun was rising was one of those ‘bookmarks’ in my running career. I will always remember it.”

April 28-29, 2006

Begins Friday 6:30pm Ends Saturday, 6:30am Trinity High School in Euless Be a part of the team—minimum eight members/team.

Need fund raising ideas—looking for ideas to raise the $100/team member donation.

For more information or to be a team member, contact Bridget Smith at 817-808-3389 or bridget.smith@cingular.com.

A Magic Eye’s View of “The Half” at White Rock Lake By “Captain Ruby” Jim Rubalcaba

I

t started out as a cool, sunny Sunday morning in November – just right for running a half marathon. You could see the fear, the excitement, the doubt, and the sleepiness in the eyes of the soon-tobe runners as they made the long journey from the parking lot to the start line.

Most everyone was shuffling their way to the small blue units to make that final pit stop before the real action began. Just listening to the comments as some of the folks left these treasured sites, I made a note to bring some tissue paper for my next race.

Pam Truhn and I were the photographers for the race. I wanted to run with these brave souls, but I was injured and walking was a challenge for me. I think Pam, too, was recovering. From what, I’m not sure.

Pam had a really nice camera, so she was the lead photographer and I was her support team. I was there to compliment her (“You’re doing a great job, Pam!”).

I must say she did seem to know her camera well and she was ready to memorialize our RAW members Pam Truhn withholding at the race. water from her assistant.

cell phones, tissue paper (good idea), and some ABC gum. Someone even brought a bowling ball! All in all, 63 pounds of goodies – come on guys – 50 pounds is plenty.

It’s amazing what we can bring to a race, although I am still puzzled about the bowling ball.

Pam was clicking away with her camera (“That’s going to be a keeper, Pam.”) as the gun went off and the Susan Woodward looking strong.

RAW team was nowhere to be seen. Quick on her feet, Pam made the decision to go to the five-mile point to get some photos of the team in action (“Wow, I wish I had thought of that.”).

We made the long trip back to the car and Pam knew exactly where to go.

Sure enough, she found the perfect location for photographs.

Pam instructed me to go up the road about 50 yards so I could spot the RAW members and give her some notice before they flew by. She would be able to capture the moment on film (“How do you do it?”). Between the two of us, we got some good photos. T.O. was running strong, Staci was gliding along, Tommy was talking to the guy next to him – and having way too much fun, Susan tried to sneak by us, and Cindy did avoid our vigilant watch (“That was my fault.”).

Tom “T.O.” Okazaki, Cindy Lee, Tommy Goodwin, Tony “Flash” Flesch, Staci Rivero, Susan Woodward, and others were milling about, stretching, trying to decide what to take and what to leave behind, and building each other up while Pam was snapping away (“Pam, that’s going to make a great 8x10.”). As the start time came nearer, our runners became even more energized, excited and “ready to rumble.” Pam was still maneuvering, trying to get that one perfect shot for each of our runners (“That’s some dedication you got there, Pam.”).

As the RAW members were now positioning themselves in the race lanes, I was gathering Tom Goodwin starts his patented finishing kick. their leftovers such as, clothing, purses, wallets, keys, towels,

The day was warming up quickly and I was getting thirsty, but Pam had us on a tight schedule with no time for libations, much less, water. On our way back to the finish line, delirious from dehydration, I made a wrong turn, did a 180-degree spin, jumped a curb, drove across some walking trails, crossed another road, and slid right into our original parking spot. It was so smooth, I made it look like I planned it that way all along. I looked at Pam and said “What? What did I do?”

We made the long trek to the finish line and Pam was setting up her camera for our troops’ coming-home photos. This time, Pam was in front of me about 50 yards and I was closer to the finish line (something about the sun being in the runners’ eyes). I said to Pam, “Yeah, I wish I had thought of that.” T.O. was putting in a very strong finish. I was ringing the cowbell, too, so he knew where to look for that last snap before he crossed the finish line.

I don’t remember the order, but everyone turned up the heat rounding the corner for that last 50 yards. Tommy had those arms swinging for that extra bit of effort.

Staci was still gliding, but with a longer stride.

Tony was smiling, Tony Flesch races but you could see by in a “flash.” that his legs were churning ever faster. Susan was enjoying her accomplishment as she stretched into the final lane, and Cindy was smokin’. I think I actually heard her heart pounding as she made the final stretch.

There were others, some I didn’t know, but they were putting on the steam. It made me proud to be a part of this elite team of athletes.

Pam, to her credit, took even more pictures after the race. She just couldn’t stop herself and, wow, she did get some great photos. I was happy to be her support team, complimenting her, “You did a fantastic job, Pam.” Yeah, it started out as a Staci Rivero glides cool, sunny Sunday to the finish. morning, but it warmed up quickly and turned out to be a wonderful race day -- a day we can always remember, thanks to Pam and her magic eye.

March 2006 |

FOOTPRINT 7

Sunmart 50K & White Rock Marathon Back-To-Back: My First Double/Double

By Thomas “T.O.” Okazaki

G

I tried to keep things quiet around the RAW clubhouse, but “news seemed to travel fast in these here territories.” It was interesting to observe the different reactions people were giving me after they found out. Joe Luccioni gave me my last rites. Duncan Stewart shook his head and told me he was afraid for me. I was called an “animal” on several occasions, despite wearing deodorant and beMy right iliotibial band was start- ing clean shaven. Scott Eppleman ing to act up. I thought I had final- told me not to be limited by what ly licked that old problem during your mind thinks you can do. the summer with a heavy dose of mountain biking and long 20-plus It was a wonderful, cool morning mile runs. In the past, this annoy- to run at Sunmart. I experienced ing ailment usually didn’t pop up some minor discomfort in my until the latter stages of a mara- left ankle and right iliotibial band thon. What was it doing showing beginning on the second loop through Huntsville State Park. up now?

The first eighteen and a half miles I trudged along, desperately won- had gone well, but I decided to dering how I was going to ever slow the pace. By early afternoon, complete another twenty-three I pushed really hard for the last six miles. I tried to alternate run and miles. My left ankle was feeling race walking to help my right much better, but there was still a knee and get moving faster. I had slight dull ache in my right knee. observed this while volunteering This would come back and haunt at the recent 24/48 hr Ultracentric me the next day at White Rock.

Race in Dallas.

The sun finally decided to fight I tried incorporating this tech- through the morning overcast as nique on the fly and it seemed I made my final sprint toward the to work. Now, my stomach was finish. The time on the race clock starting to act up at mile four as read 5:23:55, but my journey was I staggered along through High- only half complete. Another 26.2 land Park. The mile six aid station miles still awaited me in Dallas. came to my rescue, just in time! I was really concerned about being Back on the White Rock course, able to finish. It had taken me one my right iliotibial band was still hour and 29 minutes to get this far. bothering me as I made my way past the old Granada theater, Things didn’t look good. where the full and half marathonSunmart/White Rock, White ers split. I discovered though, that Rock/Sunmart. Why do they al- if I stopped and flexed the knee ways schedule these two great several times, I could still run for races on the same weekend? I love about a hundred yards before hav“The Rock!” It was my very first ing to repeat the same process. marathon and I had run three in It wasn’t pretty, but I was still a row. Then, there was Sunmart. moving faster than a lot of other It’s advertised as the largest trail runners at this point in the race. run in the nation. I had never run it before and I was curious to My next goal was the 10 mile see what all the excitement was mark, where I knew all my running buddies from RAW would be all about. ood Lord! What have I gotten myself into? A brisk north wind sliced through my running gear as I struggled north on McKinney Avenue. It’s only the second mile of the White Rock Marathon and my legs were heavy from the Sunmart 50K the day before. I felt stiff and slow in the cool temperatures as waves of runners passed me.

8 FOOTPRINT | March 2006

volunteering at an aid station. As a psychological ploy to keep me going, I told several friends ahead of time to look for me at the aid stations they were working at miles 18 and 25. I was determined not to disappoint them!

I heard a voice in the distance.

“Hey Ray, here comes T.O.!” The RAW station was a sight for sore eyes! As I limped around the turn I was greeted by Staci Rivero and Marty Metzger. I proceeded to get mobbed at the aid station. It was so wonderful to see so many familiar and friendly faces like K2, Scott, Alan Walker, Tony Domenic, and Felice Johnson. Someone took a quick picture and the flash made me see stars. I noticed my good friend, Byron Benoit, had managed to wake up early after that long drive from Huntsville the day before. What a trooper! I grabbed several cups of PowerAde and some snacks after visiting for a minute and then waved goodbye.

That was the turning point. I still had to stop and reset the knee, but I was really moving better now.

The lactic acid in my leg muscles had been flushed out, so I motored passed the halfway point and cruised south on the east side of the lake toward the White Rock Lake dam.

Thomas “T.O.” Okazaki grinding through the White Rock portion of his Double/Double.

lyte supplements and they worked like a charm. The run through the hills and the long stretch along Swiss Avenue was surprisingly easy. In the past, I always started off too fast and ended up crashing toward the end. It was the exact opposite this time.

At the mile 25 aid station, fatigue started to really set in, but the journey was almost over. The timing chip triggered the alarm and the clock read 5:16:11. I completed a 50K and a marathon back-toback! I thanked the good Lord for this moment and thought about all the great help I received from Along the way, I passed another many generous people who conrunner wearing a Sunmart jacket. tributed their time and energy to Good grief, how many other folks make this all possible. were doing a double/double? It turned out this lady had done the It’s important not to be afraid to 50-miler the day before! She was set your goals high. Scott kept rereally struggling now. I told her minding me that our minds place to hang in there and wished her “artificial” limits on what we think we can do. Personal goals good luck. are for each individual to set. Bill Only about eight miles to go, but Rumbaugh, from North Texas the dreaded hills, known as “The Trail Runners, wisely pointed out, Dolly Partons,” were next, fol- “There will always be faster and lowed by a steep climb of several slower runners. Quit comparing miles coming out of White Rock yourself to others.” This is about Lake. In the past, I always had you, where you are now, where problems with leg cramps here. you have been and where you are This year though, I used electro- heading. Go for it!

Mark your Calendar Mark Miller Competes for RRCA National Male Runner of the Year

Mark at the Bold & Cold

You’ve seen him run (if you didn’t blink) and thought to yourself, “This guy is speed unleashed.”

Mark freed that speed on several competitors and won four RAW races last year: Bold in the Cold 5K, Hound Dog Hustle 5K, and the 5K and 10K at Double Trouble.

He also won top regional races, including Flagpole 8K, Too Hot to Handle 5K, and Frisco Roughriders 5K. Perhaps Mark’s most impressive performance was his 19th place finish, just behind the elite runners, at the Dallas White Rock Marathon.

For LGRAW’s Hound Dog Hustle!

T

he 7th annual Hound Dog Hustle is set for Saturday, April 29. This is one of LGRAW’s biggest events of the year!

The Hound Dog Hustle is a wonderful, multifaceted fitness and family fund-raiser with a 5K run, a one mile fun run (pups encouraged), a vendor expo and a dog-adopta-thon. Proceeds go to the 15 local animal rescue teams participating in our “dog adopt-a-thon.”

For sponsors, this is a unique opportunity to gain positive exposure in the community as well as put animal, family or fitness friendly products or services in front of a targeted and captive audience. For runners and walkers, we have a terrific 5K and one mile event with some fantastic door prizes. This is a great opportunity to involve your whole family as all one mile dog and child finishers will receive a medal! Last year we had over 700 runners and walkers, allowing us to donate over $8,000 to local animal rescue!

We’re looking forward to another successful event in 2006!

Mark Miller ran twenty races in 2005. Out of those 20 races, Mark won first overall seven times and first in his age group seven times. His impressive racing resume scored him another victory: Road Runners Club of America (RRCA) Male Road Runner of the Year in the Southern Region. LGRAW’s region includes eleven states that cover the southeastern United States from North Carolina, a portion of Florida, Louisiana, and Texas.

Mark’s triumph placed him in contention for the national award against the nation’s four other regions.

Mark started running at age 13 with his seventh grade track team after discovering, like so many others, that he had no real talent for any other sport. He won a few races that year and was Mark Miller ran twenty races in 2005. Out of those 20 races, Mark won first overall seven times and first in his age group seven times. hooked on running. He ran through high school, going to the state championships three times in cross country (no mean feat in the state of Texas!). In what he considers his biggest running achievement, Mark ran four years on the cross country and track teams at the University of North Texas. After graduating in 2000, he entered the work world and went back to running road races, which he’s been doing ever since.

Mark is one of those people who run not only for the competition, but for the sheer joy of it. He says, “I love just waking up and running every morning. I figure I’ll keep doing it as long as my body allows me.” This love has transformed Mark into one the best running club athletes in the nation. RRCA is expected to name the national winner in early February. RAW wishes Mark the best amongst the countries elite and hope for another 1st place finish to add to his record.

Please get involved and spread the word. Volunteering is a great way to get to know all the awesome RAW members and promote a wonderful cause at the same time. We’re currently in the process of securing sponsors and vendors, organizing race day logistics and race day volunteers.

If you work for or know a company that may be interested in being a sponsor, being part of the vendor expo, or participating in any way at all, please let us know. Contact one of the co-directors, Tanya Bubash at 817-721-5905 or Cathy McCauley at 817-798-4490, if you are interested in helping out or participating. We’d love to hear from you and really hope to see you, your friends, your family, your co-workers, and all associated furry four-legged-friends at the 7th annual Hound Dog Hustle on April 29th.

March 2006 |

FOOTPRINT 9

RAW Writers Selected as The Best in the South

I

t’s a new month and you anxiously await your FOOTPRINT. When it arrives you look for two things: pictures of yourself and the latest musings from Gregory LaMothe. Affectionately, known as “Old Man” and “Spareribs,” Gregory has provided us with some of the funniest articles to ever grace the FOOTPRINT. His humor and wit are addictive and you spend your long runs recalling the funny parts with your running buds.

Gregory’s Seinfeld-like grip on his audience has caught fire and he was recently named the Road Runners Club of America (RRCA) Southern Region Writer of the Year. It’s officially known as the RRCA Jerry W. Little Award. After being selected as the best running club writer in eleven states, from North Carolina to Texas, Gregory will compete for the national award.

Gregory will go against the eminent writers from four other regions. The country’s best writer is expected to be announced in early February.

At first, the modest “Spareribs” was reluctant to write for the FOOTPRINT. His running buddy, Mike Evans, alerted Kelly “K2” Richards that “Old Man” was a great writer. Fortunately

for us, he was not able to stop writing. Who can forget timeless pieces like, “The Immutable Laws of Running,” “Runners’ Whirl,” and “Follow These Easy Steps to Your First Race Report?” Just thinking about these articles gets you laughing again with your friends and you have to slow down the pace just to get some air. They made quite an impression on the RRCA judges, too. All three articles were part of the preliminary judging. “Runners’ Whirl” was submitted as the best entrant for the national competition.

When it comes to club writers, RAW spells “Double Trouble.”

Joining Gregory on the roads and on the keyboard, Kevin Wessels was selected as the Writer of the Year Runner-Up. Kevin, too, has provided the FOOTPRINT with classics, including “Why My Doctor Won’t Let Me Volunteer at Ultracentric,” “Dances With Coyotes,” and “A Hound Dog Hustles.” RAW congratulates both of our talented and funny writers and we wish Gregory the best in the national competition. We hope that Gregory’s next article is called, “The Immutable Laws of Winning!”

RAW Christmas Party:

Decking the Hall of the Harris Home

By Alan Engisch In addition to the many cheery holiday greetings and the usual fabrications and outright lies, there was of course the normal “runner people” conversation:

W

Our hosts, Susan and Ray Harris

e went to the Christmas party at Susan and Ray Harris’ house. Most everyone was there and the joyous noise was at times, well, deafening. We ate until we were near to bursting, drank until we were … just approaching “relaxed.”

And there was not just a side table, but an entire room full of desserts – all of which were completely calorie-free.

“How far did you run today?”

“I only got in 20.”

“Greyhhhht! I did 37 and a half but had to back it off for the last nine. Turned out my leg was broken. I’ll be okay

by Tuesday.”

Did I mention there were a lot of people there? How do I know this? Because I had to turn around and drive back home before I could find a place to park. And we live in Watauga!

Gabe Pugliese, Thomas Goodwin, Joe Luccoini, Susan Barnett, Noel Law & Tony Dominiec

10 FOOTPRINT | March 2006

At some point during the balmy, springlike Texas December evening, several people were seen jumping off the upstairs balcony into the lake. They stopped as soon as someone noticed that the lake was a hundred yards away -- possibly due to the prolonged drought conditions.

One guest, Mark, flew in all the way from England, just to attend this social event of the season. And that it was!

Thank you, Susan and Ray, for sharing your beautiful home and generous hospitality with us all. What a great start to the holiday season -- we had a wonderful time.

Alan Engisch, Kelly “K2” Richards, Cindy Lee, Susan Barnett & Noreen Henry

Basketball Diaries By: Mindi Rice

Mindy Rice “slam dunks” her first halfmarathon as the second female finisher.

The basketball shorts, that is.

Why this title? Because, if you haven’t asked me why I run in basketball shorts, you have at least thought it!

Up until March 2005, running was not something I ever wanted to do. Competition, I’ll take it. Running, I’ll pass!

March track season — I get the long-distance kids…my thoughts — these kids hate to run and I’m supposed to let them run off campus and trust they won’t run one block, hide, and come back 45 minutes later like they actually ran the whole time. So, I had no choice but to run with them.

Soon, I found myself enjoying the running and I was no longer complaining as much as the kids were about our workout. I wanted to add more.

In April, I joined the Fellowship Church (FC) running club in the hope of sticking with running. The club’s goal, as a group, was to participate in one of the running events in December at White Rock. I’m thinking 13.1 miles, you’ve got to be kidding me. Fine, I’ll sign up, and hope I can just finish it without walking.

The leaders of the FC club were also members of RAW, so they talked me into coming out to run with them on Sundays. I figured I needed all the help I could get, and September 19, I joined. Money well spent. I felt welcomed from day one.

At this time, I still had not run any races. I think back to the times I called my husband after runs…I just ran four miles without stopping, then six, then eight…I just broke a 10:00 mile, then 9:00, I actually had a couple 8:00 miles today…I was pretty proud of those goals.

Giving back to the sport

By Marty Metzger

Finally, it was time to actually run a race. A friend of mine talked me into doing a Labor Day 15K. Never had I run under eight minutes in training runs, so I was shocked when I finished in 1:07 (7:15 pace)…my competitive nature had kicked in. Now, I’m thinking I need to challenge myself a little more, so at RAW the following week, I asked Tony “Flash” Flesch (who has been a mentor to me) who I should run with. He sent me off with Henry Galpin, Gregory LaMothe and Mike Evans. I was not sure I could handle it until the “girl” taunting started up, then I knew I wasn’t going to give up even if it killed me. I survived and began to look forward to my punishment each weekend.

Next race — Dorothy’s Dash 13K. I begged Henry to run it in hopes of keeping him in sight to see if I had improved.

I did, finishing with a 54:49 (6:45 pace). I never thought I could do under 7:00…and I’m thinking, can I do five more?

Luckily, back at RAW though, I had SO much encouragement, support and advice (not to mention pressure), that I started to believe I could do it.

The “goal” day — White Rock Half Marathon. I was SO nervous and a million ques-

tions were going through my head. My goals had changed throughout my training…from just finishing to wanting to place in the top 10 of my age group.

Up bright and early to stress more, I met up with the RAW runners at the American Airlines Center…they helped to calm my nerves. They got me to the front of the starting line and it was time to go.

I saw someone who looked to be about my age, so I stuck with her and was just counting down my miles, but I had no clue how I was doing. I turned the corner at mile 10 and they told me I was the tenth overall female…I was in shock. Of course, number nine was right there with me and I looked up to see three other females.

Competitiveness would strike again. I was no longer counting down the miles, I was counting down my place in the females. It was like a whole new burst of energy with each female I passed. I heard my husband cheering, the crowd yelling, then I saw my final turn and I gave it all I had.

My final time was 1:28.54… never underestimate the power of a good pair of basketball shorts!

Keep up that contagious RAW spirit, and if you see action worthy of nomination for our next issue, forward to me at marty@metzgerconsulting.net and include “Giving Back To The Sport” in the subject line.

2005 winner

2005 Gunga Din Water Duty Award The 2005 Gunga Din Water Duty Award goes to Rick Sanford. Rick volunteered for water duty five times in 2005. Runners-up Steve “Dog Dude” Rush,” Major Mike” Eccleston, Tony Dominiec, and Jeff “Barney” Barnhart volunteered four times each. The club thanks all who volunteered. Besides those already mentioned, thirty-seven other members did their share.

Rick Sanford checking his calendar to sign-up for water duty.

Remember: “No Volunteers -- No Water on the Course.” This coming year we will be putting water on the East Side once Grapevine Parks and Recreation install the new water stands. Please, let’s all plan on volunteering. That way, the 2006 Gunga Din Water Duty Award will go to the entire club.

March 2006 |

FOOTPRINT 11

RAW Wants You! Be All That You Can Be

Highlights from Bandera

Are you ready for a new challenge? Would you like to be the one calling the shots on race day? RAW has the perfect opportunity for you! Each of the long-standing Race Directors (RD) for our annual races — Bold in the Cold, Hound Dog Hustle and Double Trouble are looking to hand over the RD position. One of the exciting aspects is that each race has grown in popularity and organization. As the new Race Director, you’ll be taking over a smooth running operation. Being an RD is a lot of work, but you won’t be alone. There are lots of volunteers to assist you and the current RDs are willing to help you out to make sure your first year is the best it can be.

RAW wants to thank John Bush for serving as the Bold in the Cold Race Director for the past seven years. John has developed this race into a “must-do” event that continues to grow in popularity. It’s always amazing how the cold weather shows up just in time, too. It might be near 80 degrees on Friday but come Saturday morning, it’s cold!

If taking on the role of RD is a bit more than you’re ready for, but you want to get more involved with the club, there are many other opportunities: contribute an article to the FOOTPRINT, volunteer for water-duty, be a RAW goodwill ambassador when RAW is “off to the races,” or help with park and trail cleanup. Contact any member of the board for more details.

Alan Engisch wraps up the 25K with ease.

By Kelly Carper Erickson aka 5K

B

It’s your club, leave your own footprint.

andera was my first competitive running event in more than 20 years. I used to be a strong runner but after severe breaks in my tibia and fibula as a result of an overly aggressive “recreational” coed soccer match, I had to give up running per my orthopedic surgeon. For years I focused solely on cycling.

MEMBERSHIP UPDATE

But 2005 was my year to keep a resolution to get back into running. After flying to Boulder, CO, to be fitted for highend orthotics, my training (very painful at first) began in March with much determination. My sights were set on the Bandera 25K event.

Welcome to all our new members

New members

Beverly R. Asher Gabrielle Bargerstock Mike Canfield Doug Ferber & Family Crystal Grose Chris & Linda Hillenellestadnburg Susie Massengill Paula McKethan Ed Mote Anne Woolsey Cevin Wyatt

Renewals

Barbara Bowen Richard & Susan Brooker The Bush Family Letha Cruthirds John Dalri Janet & Dennis Dixon Scott & Kelly Eppelman Bob Fowler Paul Gerba Thomas Goodwin Jack Hase

Yolanda Hopping Kandy Kobar Ann & David McCarley Family Courtney & Doug Noell Alison Repass Family Chris Reyher Mark Sparks Mark Studer Pam Truhn Alan & Hélène Walker Tom Zack

12 FOOTPRINT | March 2006

By the time January 2006 rolled around, I was able to run the full length of the north shore of Lake Grapevine, roundtrip in 2:32:13. At Bandera, I was running slightly ahead of my planned pace but was nearly sidelined in a rock slide on one of the steepest, rockiest slopes of the course.

Kelly Carper Erickson selects an easy A woman behind me course in her return to racing. started the rockslide; I twisted my right knee trying to dodge a large rock that was sliding my direction. After that, it was painful — like electric shocks through my knee and into my quad — each time I tried to run downhill. Running uphill hurt, but the pain wasn’t nearly as acute as on the downhills. I ended up having to walk nearly all of the remaining descents. My finish line time was just over three hours...much longer than I’d hoped and planned. But I finished.

Now I am forever hooked on trail racing. I’m ready to sign-up for Bandera 2007 to redeem myself!

By Marty Metzger

I

n our last two episodes, Kwai Chang Caine, was learning to run the trails without executing the “face plant” maneuver.

“Be one with the trail, Grasshopper, yet leave no face prints in the sand.” At Rocky Raccoon, that meant stepping on instead of over the larger tree roots, which reduces the risk of tripping over them, and also massages the foot. In our Mudlands episode, the lesson was to run down the middle of the trail, boldly splashing through the middle of the puddles, rather than tip-toeing around the edges that were more slippery and lined with briars.

Grasshopper also learned that splashing wet sand up one’s shorts could eventually result in an unplanned outdoor vasectomy.

Here at Bandera, “being one with the trail” meant that instead of wasting effort to step over and around the plentiful horse patties, simply enjoy the softer footing, but beware of the really fresh ones, as they can be a bit slippery. The bigger lesson, however, was about being one with the rocks.

At the pre-race briefing, Joe Prusaitis, the Race Director, proudly explained that he tried to make the course as difficult as possible, choosing the more difficult option at all intersections.

The park signs would point in one direction for the “EASIEST” route, a flat dirt trail, but the event signs always pointed the other way so consistently that we realized we really didn’t need both sets of signs. The other way was usually straight up or down a steep pile of loose boulders that didn’t look like a trail. At some intersections, the course marker said “CHOICE” and pointed in both directions because the options were equally rough and ended up in the same place.

In many areas, there was no stepping Hell or high water? Your call. around them and they WERE the trail. The big rocks were best because they didn’t move, and it was fun to scamper over them. The smaller ones were much less predictable. On the first steep descent, before mile two, one rock looked like it would move one way when I stepped on it, but it surprised me by moving the other way. My ankle rolled so far that I thought I would see the bottom of my shoe as the pain shot up my leg. I limped and then power-walked the next five miles, hoping to shake it off; but it swelled up, turned black and blue and another DNF became a real possibility. Then someone running past me asked if I needed some ibuprofen, and I remembered, duh – I have some with me! About 30 minutes and 800 milligrams later, the swelling went down, the pain faded to tenderness, and I was able to jog a few short stretches that grew longer and faster as the day went on. Note – running on ibuprofen has been linked to irreversible liver damage in cases of dehydration, so I forced myself to drink about twice as much as normal. In weighing the risks, I rationalized, “A DNF is also irreversible.”

After crossing the finish line, I iced my ankle down for a couple of hours and then went back to our campsite at NTTR’s “Last Chance Saloon” aid station, which is five miles from the end of the 100K route. Mark Dick, Letha Cruthirds and my lovely wife, Tia, were serving Gatorade margaritas and had a portable

Marty experiences the eye-opening effects of raspberry dark chocolate espresso beans.

hot water heater hooked up to a canvas shower stall! There were TWO generators and when it turned dark, out came a movie screen and projector, and we watched movies all night long in between the 100K runners that occasionally passed through. We even had about 100 feet of Christmas lights strung along each side of the trail as the runners approached our station. When the evening grew cold, three or four propane heaters appeared, and then a four-wheeler drove up with a delicious brisket dinner.

T.O. ran through about 2:30 am and noted that we were really roughing it. We were all having so much fun that Mark offered that next year we could make it a joint NTTR-LGRAW station.

My only regret was that since none of the RAW folks had been there before, we weren’t as organized as we are at Palo Duro with our own table at dinner, our other organized group activities, but that will be easy to improve next year. It was also great to see former member Kelly “K1” Woodmansee again who finished the 50K about 30 minutes ahead of me.

Karen Robertson and Alan Walker display their medals.

March 2006 |

FOOTPRINT 13

More Highlights from Bandera

By Thomas “T.O.” Okazaki

I

watched with perplexity as Scott Eppleman raised his right eyebrow in astonishment. I had just informed him that I had signed up to do my first 100K trail race at Bandera. “Oh, oh!” I thought. “Perhaps I’d better do some more research on this event.”

I wasn’t originally planning on doing this run, but I just pulled off the double/double at the Sunmart 50K/White Rock marathon. The website for the Bandera Trail Runs is one the more informative sites I have seen for a trail race. I read with horror how the Race Director, Joe Prusaitis, went out his way to make the three course options as difficult as possible. The man uses these trails to train for the incredibly tough Hardrock Hundred Mile Endurance Run in Colorado, which he has successfully completed five times!

There would be tough hills, plenty of rough and rocky trails, and cacti to cut up runners’ legs.

stretch after sunset, I saw only one runner within four hours. My only comfort was the half moon, an occasional barb wired fence that reminded me that I was still close to civilization, and the sound of some rock music booming off in the distance from an aid station. The lowest point came at mile 47. I did not want to have to go over the Three Sisters, Lucky’s Peak, and other grueling sections of the course again in the dark.

On the plus side, the Race Director and his group of volunteers are among the best in the business. I would get an opportunity to rely on using drop bags for the first time, along with running trails deep into the night with only a headlamp, a flash light, and glow sticks to mark my way.

Taking care of the feet and stomach are essential in a race of this distance. By using a black pair of double socks with my trail shoes, I only ended up with a small blister on the tip of my left big toe. This was caused by the severe downward torque from running downhill on such steep, rocky terrain.

Events like Bandera will build character, toughen the body, and teach one to be strong and courageous, something that may help down the “Road of Life.”

I ate early and often. I packed several bottles of chocolateflavored Boost in my drop bags and drank one at every aid station, which were about five miles apart. I also ate a lot of Oreos, drank flat cola, and, later on, had some chicken noodle soup, rice and even beans on the second loop.

The 100K was two 50K loops. I got caught up in a fast train of runners in the first loop. After doing the Big Nasty and Ice Cream Hill in the first five miles, I knew I was in for a long day! The two early, big climbs took their toll.

In addition to having strong legs, runners must be able to concentrate intently on where they step. There were rocks everywhere. Ankle twisters, toe busters and “atomic drops.”

I could not match the intensity of this seasoned group. At mile 17 I was spent. How I was going to complete another 45 miles?

There were times, especially during the night, where I thought about calling it quits. On one particularly long

14 FOOTPRINT | March 2006

A sample of the ankle twisters and toe busters on Thomas “T.O.” Okazaki’s “Road of Life.”

But I really didn’t have any good excuse to quit. My feet had no blisters and my stomach was feeling fine. Fortyseven miles and 16 and a half hours of work for nothing?

No, quitting was not an option! I decided then, I was going to focus on taking one mountain at a time and re-evaluate again each time. Well, like Scott said, perseverance pays off! I did start to bonk a little on the last hill, but I was almost home free by then. I could see the lights of San Antonio to the east over 30 miles away. It’s beautiful scenery like this that makes running trails so special for me.

The clock read 21 hours 36 minutes as I finally crossed the finish line. A handful of volunteers were still up around at 5:00 a.m. to greet me. Even good ol’ Marty Metzger was there, with a swollen ankle and all from an earlier fall that day – what a trooper! As I crossed the finish line, race director Joe handed me my first finisher buckle.

Bandera was a big test and a confidence builder. It proved to me I could stay on my feet for almost the entire night and possibly open the door to doing a hundred mile run some day. Would I go back and do Bandera again? In a heartbeat!

It’s completing difficult runs like this that make the reward for runners’ efforts more meaningful. Don’t back off from a challenge because it’s too hard! Events like Bandera will build character, toughen the body, and teach one to be strong and courageous, something that may help down the “Road of Life.”

White Rock Aid Station Perfect Day...Perfect Volunteers

Sydney Noell hands a cup of water to a thirsty racer.

Gary Howsam displays proper water station technique.

As Joe Luccioni gives a needed massage, Kelly Richards asks, “cash or credit?”

Stacie Suaber and Rhonda Houston line up water for the runners.

GIVING BACK TO THE SPORT: RAW volunteers poised and ready to help.

RAW volunteers line the race course to “Hook ‘em” up with water and PowerAde.

Byron Benoit gives water to Longhorn fans ONLY!

Thank you to all of the RAW Volunteers.

March 2006 |

FOOTPRINT 15

All I Got for Christmas Was My… By “Major Mike” Eccleston …two left feet, but I gotta tell you there are some mighty talented rug-cutters in the club. Some of the best of them came out to strut their stuff at the Runway Theater’s New Year’s Eve Gala in Grapevine. Dressed to impress, it was a fine lookin’ group and oh my gosh, these folks were just too much fun!

play (an original live production) of “Slay” Ride. We even had the drama of some wild party-crashers (K2, Pam Truhn and “Captain Ruby” Jim Rubalcaba), but by that time most of the three free drink tickets were used-up, so they blended in very easily with the group…

Regardless of what you received for Christmas, we are all very blessed with this club and all the wonderful people who make it so special. Happy New Year, RAW!

It’s okay Doug…the spinning will stop in a few hours honey.

Susie Eccleston dances with husband Mike while he adheres to the burn ban by smoking a “cigar” favor.

The evening was packed full of activity.

Dinner was sponsored by Carrabba’s Italian Grill, and each table had the challenge of solving the comedy mystery

It’s no mystery…RAW know the words to “Auld Lang Syne.”

On Another Part of Town…

By Kevin Wessels …at the Baja Mex-Grill, forty other RAW members started their evening at a row of tables that took up the width of the restaurant. While enjoying chips, salsa, margaritas, and

a “Buster Burger” hat, a ball cap with a line and a plastic

Linda Fogle, Hélène Walker, Tony Flesch and Jon Korte eagerly await the New Year.

Marty & Tia Metzger displaying Marty’s “Buster Burger” hat.

George Rivero and daughter Reagan smile wide for the “New Year’s Cam.”

great Mexican food, folks laughed, talked, and enjoyed the special RAW camaraderie.

Alan and Hélène “LN” Walker presented Marty Metzger with

16 FOOTPRINT | March 2006

party at their home to lead up to the official ringing in of the New Year. Forty-five RAW members and friends showed up for an evening of NFL football, games, and libations. Several battles of

cheeseburger at the end to entice Marty to keep running during his ultramarathons.

Only donkeys and vegetarians are motivated by carrots and a stick. Real runners like their reward wrapped in a sesame seed bun.

Afterwards, Marty and Tia Metzger hosted a dessert

Evelyn Luccioni is intent on selecting the right strategy against Alan Walker.

jenga were waged as RAW members chose sides and watched in tense anticipation.

However, the highlight of the evening was the delicious, homemade desserts. Tia’s toiling for countless hours, aided by sweet confections brought by others, made for a perfect evening. Oh, and there was some ball dropping in the middle of New York somewhere on TV. But who can count down from ten with a mouthful of cake?

Happy New Year RAW!

RAW RACE RESULTS Please e-mail your race details to thomas “t.o.” okazaki at tokaz007@hotmail.com

From 5Ks to uLtRAs November 19, Flower Mound, TX

dorothy’s dash 5K

Duncan Stewart: 17:54:76, 2nd AG Yolanda Hopping: 19:28:84, FMW

dorothy’s dash metric half (13K)

Henry “Squishy” Galpin: 54:48, 2nd AG Mindi Rice: 54:49, 1st AG, 2nd Women Overall Staci Rivero: 1:04:01, 2nd AG Julia McCloud: 1:05:32, 3rd AG Tony “Flash” Flesch: 1:08:20 November 19, Tulsa, OK

oklahoma marathon

Bridgett Smith: 3:59:22, PR Steve Grady: 4:19:00, PR November 19, Philadelphia, PA

November 26, Fort Worth, TX

Jingle Bell Run 5K

Stan Ujka: 18:21:93, 3rd AG Susan Barnett: 24:41:36, 2nd AG, PR Richard Fontaine: 24:42:45, 2nd AG Eileen Fontaine: 25:50:54, 2nd AG Tom Zach: 29:54:04 Pat Noell: 55:53:85, 3rd AG November 27, Melbourne, FL

space Coast marathon

Steve “Dog Dude” Rush: 4:25:06 December 3, Arlington, TX

Arlington Winter Run 2 miler Hélène Walker: 14:44:84, 1st AG December 4, Las Vegas, NV

new Las Vegas marathon Ross Darrow: 4:36, PR

Mary Ann Calvio: 1:51:53 Reba Becker: 1:55:09 Kim Danahy: 1:57:19, PR Tina Covington: 1:59:16 Todd Roper: 1:59:24 Eileen Fontaine: 1:59:54 Veronica Esquino: 2:01:29 Susan Barnett: 2:01:41 Karen Bosworth: 2:07:28, 1st Half Kirsten Keats: 2:07:29 Cindy Lee: 2:10:59 Rick Fogle: 2:12:26 Tracy Altman: 2:15:20 Ross Darrow: 2:20:38 Alan Engisch: 2:32:31

dallas White Rock marathon Corporate 5 Person team Relay

Sabre’s Edge: 2:53:18, 3rd in Division Alan Walker Travelocity’s Gnome Racers One: 4:18:54 Jeff “Barney” Barnhart

Philadelphia marathon

December 11, Huntsville, TX

Jog’R egg nog’R 5K

November 20, Austin, TX

Byron Benoit: 4:14:47, 2nd AG, 1st Ultra Thomas “T.O.” Okazaki: 5:23:55, PR

Kim Danahy: 2:04:31

December 12, Dallas, TX

Neil Sobol: 1:19:44

November 24, Dallas, TX

Mark Miller: 2:41:43, PR, 19th Overall Ken Hall: 2:52:40, 1st AG Jeff Garber: 2:58:42 Lee Miller: 3:34:42 Dan Cole: 3:37:25 Chris McConnell: 3:44:07 Steve Bryant: 3:57:54 Debbie Bryant: 4:05:16, PR Steve Grady: 4:11:16, PR Laurie Lukanich: 4:13:01 Don Porter: 4:29:59 Letha Cruthirds: 4:32:35 Thomas “T.O.” Okazaki: 5:16:11 Chris Byram: 5:36:36, 1st Marathon Lisa Noell: 5:56:24, PR

Lee Rebodos: 3:04:54, PR

motive Bison stampede half

dallas YmCA turkey trot (8 miler) Scott Eppleman: 51:03:15 Mike Evans: 53:45:65 Yolanda Hopping: 54:44:40, 1st AG Gregory “Spareribs” LaMothe: 55:40:05 Thomas “T.O.” Okazaki: 59:08:40, PR Eileen Fontaine: 1:11:49 Richard Fontaine: 1:12:18 Lisa Noell: 1:29:53, PR Pat Noell: Result Unavailable November 24, Fort Worth, TX

Fort Worth turkey trot 10K Mark Miller: 34:18:17, 1st AG Ken Hall: 35:12:62, MMW Jeff Garber: 36:20:53, 2nd AG Stan Ujka: 38:12:84

Fort Worth turkey trot 5K Ryan Burns: 22:46:97

November 25-27, Addison, TX

ultracentric 24 hour

Letha Cruthirds: 101.36 miles, 2nd Female Doug Ryan: 50.20 miles

sunmart 50K texas trail

dallas White Rock marathon

dallas White Rock half marathon

Jon “Polar Bear” Korte: 1:20:44, PR Mindi Rice: 1:28:50, 1st Half 2nd Woman Overall Gregory “Spareribs” LaMothe: 1:34:06 Mike Evans: 1:35:35 Mark Sparks: 1:40:13 Jim “Captain Ruby” Rubalcaba: 1:40:27 John Noffsinger: 1:40:37, 1st Half Michelle Arie: 1:41:04 Barry Binder: 1:48:45, PR, 1st Half Hélène Walker: 1:49:56, PR Tony “Flash” Flesch: 1:51:46

December 17, Dallas, TX Jim Uhelski: 20:00, 2nd AG

Jog’R egg nog’R 15K January 1, Dallas, TX

new Years Run (5 miles)

Gary Howsam: 40:08, 4th AG Katherine “Kat” Loewin: 40:34, 1st AG Joe Luccioni: 48:42 Evelyn Luccioni: 56:52 January 7, Orlando, FL

Walt disney World half marathon Crytal Grose: 2:50:32

January 7, Bandera, TX

Bandera trail Runs 25K

Alan Walker: 2:13:40, 3rd Masters Male Karen Robertson: 2:41:00, 2nd Masters Female Kelly Carper Erickson: 3:07:19 Hélène Walker: 3:27:04 Teri Lee: 4:34:15 Alan Engisch: 5:13:39 John Bush: 5:17:10

50K

Doug Ryan: 6:39:30 Marty Metzger: 7:39:14, Deborah Evans: 8:42:47, 1st AG

100K

Thomas “T.O.” Okazaki: 21:36:05, 1st 100K

March 2006 |

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RAW RACE RESULTS continued Bold in the Cold 15K

Mark Miller: 52:58, 1st AG, 2nd Male Overall Duncan Stewart: 56:01, MMW Stan Ujka: 56:56, 1st AG Lee Robodos: 58:21, 3rd AG Mindi Rice: 59:41, 1st AG, PR, 2nd Female Overall David Ball: 1:06:06, 2nd AG Rick Sanford: 1:08:06 Scott Decker: 1:08:09 Paul Gerba: 1:08:29. 3rd AG Abby Cox: 1:09:35 Kevin Wessels: 1:12:54 Todd Roper: 1:12:55 Doug Keeffe: 1:13:33 Denisa Russell: 1:16:40, PR Tim Roche: 1:17:09 Kyle Keifer: 1:20:39 Susan Barnett: 1:21:40, 3rd AG, PR Mary Keeffe: 1:21:40, 3rd AG, PR Ross Darrow: 1:25:23

Bold in the Cold 5K

Jeff Garber: 17:25, MMW Matt Loewen: 18:50, PR Sarah Hale: 19:20, 1st Female Overall Reba Becker: 20:42, 3rd AG Thomas Goodwin: 21:16, 2nd AG Steve Cox: 21:45, 2nd AG John St. John: 22:11, 2nd AG, PR Bridgett Smith: 22:41, 1st AG Hélène Walker: 23:00, 2nd AG Matt Barnhart: 25:21 Marian Colorado: 27:19 Rhonda Houston: 29:08 Laurie Lukanich: 29:09 Jill Smith: 29:25 Ruanne Varden: 36:38

TOP 10

P.F. Chang’s Rock ‘n’ Roll Arizona half marathon Mark Sparks: 1:39:20, PR

The Top 10 considerations on how to use the bulletin board correctly.

January 21, Dallas, TX

the 3m half marathon

10 9

January 29, Benbrook, TX

8

too Cold to hold 5K

Mark Miller: 17:10, 1st Overall January 29, Austin, TX

Henry “Squishy” Galpin: 1:27:40, 4th AG Thomas “T.O.” Okazaki: 1:40:59

Lake Benbrook half marathon Duncan Stewart: 1:22:08, 1st AG

7

Lake Benbrook 5K

Yolanda Hopping: 21:02, FMW

Adventure Racing

If someone posts something praising someone or inspirational, don’t cut it down or trivialize it.

Feel free to post your pace and time you’re running regardless of how fast or slow. Don’t be intimidated by the paces of other posters.

Clean jokes are OK and welcomed, but avoid ethnic or sexual orientation ones, or anything that needlessly offend another reader.

Don’t slam members or use inside humor that won’t be understood or could be misunderstood by the general public.

November 19, Cameron Park, Waco, TX

6

(6-10 mile mountain biking, 3-5 mile running, 2-4 mile river paddling, navigation & mystery events)

Correspondences between two individuals should be e-mailed, not posted.

5

Be kind to your fellow club members — runners have a way of exacting revenge on “easy days.”

4 3 2

Your postings will be used by the other political party when you run for a government office.

1

If you write too well, you will get tagged to write for the FOOTPRINT.

Cameron Park sprint Adventure Race

Four Person Co-ed Team Tow: 5:46, 1st in Division Rick Sanford

LeGend

January 14, Grapevine, TX

PR-Personal Record AG-Age Group mmW-Male Masters Winner FmW-Female Masters Winner

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

Remember that once it’s written, it’s in cyberspace forever.

The site is monitored by non-members and potential members.

And the number one reason to use the bulletin board correctly

January 15, Houston, TX

Chevron houston marathon Allison Gray: 3:35:15 Dan Cole: 3:36:13 Steve Bryant: 3:42:32, PR Lori Cerami: 4:03:31 Kim Danahy: 4:35:48 Adrienne Stipe: 4:36:33 Thomas “T.O.” Okazaki: 4:37:33 Debbie Bryant: 4:59:13 Robert Vaughn: 5:04:12

Aramco houston half marathon Carl Stipe: 2:12:46

January 15, Phoenix, AZ

P.F. Chang’s Rock ‘n’ Roll Arizona marathon

Jon “Polar Bear” Korte: 2:57:26 Jim “Captain Ruby” Rubalcaba: 4:00:59 Pam Truhn: 4:37:51

18 FOOTPRINT | March 2006

Whether training or racing…always look good…get your RAWear now!

NEW spring arrivals: singlets, Cool-Max hats and shorts NEW safety wear: long sleeve bright yellow shirts Sweatshirts Shorts Singlets Cool-Max hats Long-sleeve shirts Beanie Caps Socks Gloves

$40 $20 $20 $15 $15 $10 $5 $2

Contact Kelly “K2” Richards to make a purchase.

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 ____________________________

Name ___________________  M  F DOB___/___/___

Home Phone ( ) _______________________________________

Name ___________________  M  F DOB___/___/___

E-Mail Address ________________________________________

Name ___________________  M  F 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., 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.

Your membership expiration date is printed on your FOOTPRINT mailing label. When it is time to renew, fill out the membership application and mail it to LGRAW or drop it in the mailbox at the LGRAW clubhouse along with your payment.

RAW at the Grasslands Run Volunteer at the RAW Aid Station Saturday, March 26, 2006 LGRAW always takes a big crowd of runners to Decatur for the Grasslands Run, presented by the North Texas Trail Runners. RAW will be manning the #1 aid station. If you’re interested in working the aid station contact Rick Sanford at sanfordrick@comcast.net Aid station volunteers will receive a complimentary lunch and Grasslands merchandise coupons. The coupons can be redeemed for entry into the 2007 Grasslands Run or race merchandise.

If you’d like to captain your own aid station at the Grasslands Run contact race director Suzi Cope at 4suzi@ix.netcom.com.

50-mile • Marathon • Half-Marathon Log on www.nttr.org for an entrance application, online registration and race information.

Come out and run, cheer, or volunteer.

BEGINNING RUNNING PROGRAM

membership Renewals

LETS RUN! Become a mentor in the Beginning Running Program!

Share your running expertise, advise and recommendations to a beginning runner and get them off on the right path.

Why not sign up?

• You could be mentoring the next running superstar • Take pride in your accomplishment when your protege crosses the finish line • Someone new who has not heard all you running tales If interested in becoming a mentor or know of a beginning runner, contact Pam Truhn at LetsRun@RunnersAndWalkers.com

March 2006 |

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

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

Keep Grapevine Beautiful

Park Clean Up

March 4, 8:30-12:30pm

Ask Spareribs

By Gregory “Spareribs” LaMothe

Y

ou know that the word “outrageous” has changed in connotation over time, from suggesting something that is shocking or grossly offensive to today’s kinder and more hip definition describing something that is imaginative and “cool.” I guess that’s why so many readers wrote in to tell me that the advice I gave that newbie on his 5K was “outrageous.” I guess people really agreed with me. This flood of mail has in turn generated still more excellent questions. Here’s an excerpt from yesterday’s column.

Dear Spareribs:

I will soon run my second marathon and I have a question about what to eat before the race. In my first marathon I had a bagel and banana and I was fine until the second half, when I felt depleted and tired. Gels and Gatorade were no help. Should I eat differently before this upcoming race? Any ideas?

-Phil from Plano Dear Phil:

Whoa! Typical newbie mistake with that bagel and banana. Sure you get some carbohydrates, but you’ll burn them too quickly to help you over a long distance like the marathon. That’s why you had so much trouble in your first one. For this distance, you need carbohydrates AND protein, and I can tell you the answer in just one word: burritos.

You see, with burritos you still get carbs from the tortilla wrapping, but you also get a lot of much-needed protein for the later stage of the race from the meat, cheese and sauce. This will give you the added strength you need over those tough, final miles.

20 FOOTPRINT | March 2006

The nice thing about burritos is how convenient they are. Any Sonic, Taco Bell or Taco Bueno offers them, so you can quickly and easily eat three or four of them on your way to the race, washed down with a healthy pint of cold milk.

And for those cold winter races here in Texas, get yourself the chopped jalapeno topping for the added warmth.

Phil, you may be skeptical about burritos as the proper pre-marathon fuel, but take it from me that at 18 or 20 miles, you will feel a genuine sense of propulsion like you have never experienced before in a race. And that will be just what you need to rocket you to the finish. Good luck and let us know about your PR! -Spareribs Dear Spareribs:

My first marathon is just three weeks away and my training is going poorly. I am tired and listless all the time and I’m struggling through my long runs and speed workouts. Any idea what is wrong with me, or what I should do?

-Art in Southlake

Dear Art:

Same thing happened to a friend of mine two years ago. Just one week before his big marathon he suddenly dropped dead. It surprised everyone. I’m no doctor, but odds are that’s what’s going to happen to you. You’re going to die Art, and very soon.

But not to put a downer on it, there are some things you can do right now. First, it’s probably not too late to get your entry fee back, so ask for a refund now.

(Listen up: you are NOT going to be there on race day.) Second, look over your running shoes and see if they will fetch a decent price on eBay. You might as well get something for them now. Same with your running outfits, shorts, tech shirts and so on. (By the way, what size shoe do you wear? My Asics are a little thin at the heel.)

And finally, never fill your gas tank and don’t buy any green bananas. Thanks for writing and rest in peace.

-Spareribs