Page 1

FOOTPRINT Lake Grapevine Runners & Walkers

March 2009

Red-y or Not, the Red Dress Run Tradition Comes to RAW

RAW W ins RR CA Nat ion Lit tle E al Jer r y xc Journa ellence in lism A wa rd see p age 1


2009 Red Dress Award Winners Had the Race in the Bag (first M/F finisher) Alan Walker and Laura Nelson Sweetest Red Dress Tony “Flash” Flesch Hottest Dresser Gregory “Spareribs” LaMothe RAW made it a red letter day for the first-ever Red Dress Run. It was a cherry success with 60 runners getting gussied up and trotting in style.


nown to thousands of runners around the world, the Red Dress Run is a zany opportunity for all participants to dress to the nines and run in style. The legend is that the tradition started by a new runner at a San Diego Hash House Harriers run. Not realizing she was coming to a run, she showed up in a red dress. When she became aware of her gaffe, she joined the run anyhow, red dress and all. The quirky idea quickly spread and became an annual event for running clubs all over the world. This year, Valentine’s Day marked the first annual RAW Red Dress Run. Although a little cool and blustery, about 60 ladies and gentlemen of RAW arrived in full red regalia, topped off with hats, pearls, purses, and other matching accessories. Race Director, Jack Green, did a great job organizing the event, convincing

several “manly men” to don red dresses (and even a tutu) of all shapes and sizes. And on these guys, the evening dresses and gowns didn’t quite look like what their original designers intended. Special thanks go to Kelly “K2” Richards who brought the vision of the red dress run to reality, Doug and Courtney Noell for running the all-red aid station, Rick Sanford for marking the course, and Kathryn Gleghorn for donating the Red Hot 2009 Shot Glasses.

Biggest Whiner Jack Hase Best Accessorized Doug Keeffe Most in Need of an Accessory Ray Harris Most in Need of Hiding their Identity Jim “Capt. Ruby” Rubalcaba Energy Replenisher for Hot Valentine’s Date (longest time on the course) Steve Wise This Man Deserves an Award David Moyer 5 Best Dressed Alan Walker Cindy Lee Stacie Sauber Jim “Capt. Ruby” Rubalcaba Jack Green

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees President | Thomas Okazaki Vice President | Mary Keeffe Secretary | Kathryn Gleghorn Treasurer | Brad Liles Directors Steve Grady Jack Green Kirsten Keats Cindy Lee Ken MacInnes Doug Noell Robin Pearson

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

Membership Data Kirsten Keats

FOOTPRINT Submissions Send articles to Footnotes to


Race results to

 FOOTPRINT | March 2009

F ootnot e s • F O O T N O T ES • F ootnot e s • F ootnot e s

Lake Grapevine Runners & Walkers Club

Congratulations • To David Ball for winning the national competition for the best design for the RRCA 2000 Hour Outstanding Volunteer Logo. • To Kelly “K2” Richards for being named the 2008 RRCA Outstanding State Representative. Kelly represents all the RRCA running clubs in the northern half of Texas. • To Kevin and Lorraine Wessels, editors of the FOOTPRINT. The FOOTPRINT was named the 2008 RRCA Small/ Medium Outstanding Club Newsletter of the Year. • To all the RAW members that participated in the numerous winter events. We had many first-time racers ranging in distances from 5K to 100 miles and several Boston Qualifiers. Check the race results for further details. Speedy Recovery • To Judy Domenic, recovering from back surgery. • To Debbie Carpenter, recovering from a knee injury. • To Pam Truhn, recovering from a stress fracture in her foot. • To Ray Harris, recovering from a knee injury. Condolences • To Pam Truhn on the recent passing of her mother. Thank You • To Ray Henry for designing our 2009 Bold in the Cold logo. • To Race Directors Jeff Barnhart and Mike Evans and all the RAW volunteers who made Bold in the Cold a recordsetting event for RAW. • To Jack Green for coordinating our first-ever “Red Dress Run”. Who knew so many of our club members, especially the men, looked so good in a dress?! • To all our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you. Lost & Found • Items in the Lost & Found are piling up! If you left something at the clubhouse, please check to see if we have found it. All unclaimed items are in the white cabinet. announcements Will you be traveling soon? If so, have your photo taken in your RAWear and send it to Just email us the photo, your name, the date, and where the photo was taken. Submit your photos for the 2008 RAW Yearbook. Any shots taken of RAW events, including parties or races you traveled to are welcome. Drop them off or send them to the clubhouse to the attention of Cindy Lee. We want to hear about you and your friends. Send your Footnotes to Deadline for the next FOOTPRINT is April 1st. Send your articles to lgrawfootprint

RAW Around Town Social Calendar & Events Check the RAWforum for information on all club events: RAW Walk/Runs Starting from the clubhouse

In Memory Of GUY MC CRACKEN 1931-2009

Walk/Run every Saturday & Sunday 8 a.m. (standard time) 7 a.m. (daylight savings time) Club start time changes to 7 a.m. effective Saturday, March 14th. Trail Run every Wednesday & Friday 7 a.m. (year round)

SNL Dinners Guy McCracken died Friday, February 13, 2009, just 15 days shy of his 78th birthday. He was part of our RAW family and a Charter Member of the club. He was a good man, husband, father, citizen and a loving provider for his family. Guy was divorced, yet remained in close touch with his ex-wife and children. He often walked from his home near the lake to our clubhouse just to drink coffee and chat with friends. He rarely missed our social events. Guy was a Registered Professional Engineer. He spent many years with United States Steel in Pittsburgh, Pennsylvania, in Engineering Sales. His hobbies included hiking, paddling, sailing, experimental aircraft and genealogy. Guy was a member of the United States Coast Guard Auxiliary. In that capacity, he gave much of his time to patrolling Grapevine Lake, insuring that the watercraft he observed met safety regulations and that their operators and passengers were behaving responsibly. In addition, his Coast Guard duties included spending several months helping with the clean-up after Hurricane Katrina. Guy was passionate about whatever he believed was the right thing to do and and was tenacious in working for improvements. He was well known around Grapevine City Hall as an “interested citizen.” Guy was an environmental activist and was “green” before “green” was cool. He was an active member of Keep Grapevine Beautiful and instrumental in having RAW adopt Horseshoe Trails. Guy was one of those very rare, “unforgettable characters” we are blessed to have known. He will be missed.

Saturday Night Live Dinners

1st Saturday of every month at 5 p.m. March 7 – Amore’s, Grapevine April 4 – Joe’s Crab Shack, Grapevine

Board Meetings 4th Wednesday of the month, 7:15 pm at the clubhouse March 25 April 22 May 27 June 24

Grapevine Clean-up City of Grapevine Clean-up

Saturday, March 7 8 a.m. Parr Park & Dove Park, Grapevine

RAW off to the Races Race For the Wishes 5K Saturday, March 7 Williams Square, Irving

Hound Dog Hustle Hound Dog Hustle 5K & 1-mile

Saturday, April 25 8 a.m. Oak Grove Park, Grapevine

March 2009 |


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


t’s March, one my favorite times of the year for running. The long, cold winter mornings have yielded to springtime weather. Time to pack away those tights, gloves and jackets until next winter. I still remember how numb and cold my feet were at the start of the San Antonio Rock N Roll marathon last fall, unable to feel my feet for the first couple of miles after waiting in a starting corral with morning temperatures in the low 30s. The sun is starting to set later, so there are more opportunities to train in daylight. Having to put on just shoes, shorts and a tech shirt makes it much simpler to get out that door and put in those miles. The days of getting out of that warm bed on a cold winter morning have passed for now. The local racing scene is now in full swing and so are springtime marathons across the country. The leaves and foliage along our spectacular trails here along Lake Grapevine are starting to burst with life, making running on the dirt paths even more enjoyable for viewing nature’s wondrous show. There are now more opportunities to cross train on those days off from running on that mountain or road bike or jumping in that outdoor pool. If you made those New Year’s resolutions to get fit, lose weight, get stronger or faster, now is the time to renew and rededicate yourself to those commitments. If you have dreams of going to Boston in 2010 or just finishing your 5K, now is the time to put those thoughts into action.

 FOOTPRINT | March 2009

Aim your goals high. Be willing to try new things and explore new limits. It is essential for continued improvement to stay consistent with your training. Our club can help you chase your dreams just by coming out and joining our group workouts during the week and on the weekends, starting at our fabulous RAW clubhouse by Lake Grapevine, Texas. By running with this group, I have seen my marathon times steadily drop in the course of one year to a recent PR at Houston of 3:40:53 in January 2009, after a near 5-hour finish last year at the very same event. I have watched other runners in our club improve over time by tracking race results. Our club applauds and celebrates their each and every accomplishment. There are many horizons out there left to explore and conquer. Rise up and start meeting these challenges today. Don’t ever stop chasing your dreams. Come out, have fun, make friends. We hope to see you at the lake soon. Best Wishes,

.” Okazaki “ T.OThomas

Old in the Cold By Alan Engisch It’s thirty-five degrees and it’s windy today But Bold in the Cold is a great 15K.

Picture Perfect! New Year’s Recovery Luau

Race Director Barney comes by just to welcome us here. And he’s letting us know that the start time is near. Even though it’s several degrees above freezin’ I’ll be running in long pants to protect from the breezin’. Here the miles are all marked and the turns are all guarded, So I ease on along and the cold’s disregarded. Well, the course is familiar and each mile I have traveled, And this cold, icy wind cannot make me get frazzled. I am not in a hurry; my cap hugs my brow, Except for my fingers, I’m warm enough now. I look out through my sunglasses which are warming my cold eyes And after scanning the field find there aren’t many old guys.

(l-r) Robin Pearson, Mike Eccleston and Kat Sparks

Running 9.3 miles is a bargain you know, For the 5K itself costs you just as much dough! With four layers of tech shirts and a sweatshirt on top There is plenty of material for the sweat up to sop. When I get near the finish K2 yells out “SPRINT!” Then I know I would feel bad all day if I di’n’t. So I finish the race, not to end this abrupt Got a second place age group for just showing up! Sometimes it pays to be old.

(l-r ) Cindy Lee and Bridget Smith

The “w” in RAW is for wALKING! Saturday Mornings Year Round 6 a.m. and 7 a.m. starting from the RAW Clubhouse Need to get out and exercise or need to re-hab from an injury? Our walking group is for you. It is open to all ages, fitness and skill levels. Walking distances range from three to eight miles. You can be as serious as you wish, but be prepared to have a lot of fun. A good sense of humor is a plus! Contact for more information.

(l-r ) John Bush, Jon Korte and Mark Miller

March 2009 |


The 11th Annual Bold in the Cold Reaches New Heights By Robin Pearson


anuary 10, 2009, will go down in the record books as the largest registration and attendance in Bold in the Cold’s eleven-year history. Once again, LGRAW club’s winter event lived up to its name with a 36° F race time temperature and howling 26 mph winds (creating a frigid wind chill of 24° F). The chilly weather did not stop the record crowd of 679 registered runners and walkers from participating in both the 5K and 15K races. The huge response to the “green” on-line registration strategy forced co-race director, Jeff Barnhart, to shut down the pre-registration website a week early as the club had serious concerns over the limited parking available in Oak Grove Park. Fortunately, due to the careful planning efforts of parking chief, Gary Howsam, and his crew, the record number of attendees was able to park in the designated spaces near the event’s headquarters and start/ finish line. “Since we are a group of runners and walkers, it has always been our goal to deliver an event that focuses on the participants and their needs. Our races are recognized throughout the area as runner/ walker friendly and we don’t

Could he be the next Spider-Man?

 FOOTPRINT | March 2009

Get ready, get set, RUN to stay warm! A record number of runners proved to be more bold than cold.

want that to change,” states Mike Evans, co-race director. The race directors were also sensitive to the limited number of sweatshirts that had been ordered and although there were only 450 guaranteed, another 140 shirts were ordered and printed during the week leading up to the event to accommodate the last-minute rush of runners. The frosty temperatures and strong winds did not prevent more records from being set as LGRAW’s own Ken Hall established a new 15K event record in the Male Masters division with an amazing 55:00 minutes flat. This overturned the prior record record of 55:18 set in 2003 by Terry Marcot. The other records in the 2009 event were all set in the Grand Masters division with Priscilla Reese’s 5K time of 25:26, Bob Smeby’s 15K time of 1:01:06 and Joyce Mah’s 15K time of 1:16:41. The other overall winners in the 5K race included Connor Adams, Male Overall (16:51), Scott King, Male Masters

(20:07), John Ball, Male Grand Masters (21:25), Molly Tucker, Female Overall (20:20), and Stacie Sauber, Female Masters (21:15). Overall winners in the 15K race were Koby Styles,

Hey Byron, how many rounds can you go against Mike Tyson?

Male Overall (50:38), Fiona Green, Female Overall (1:04:49), Leana Sloan, Female Masters (1:06:24). Congratulations to all the winners! Another real winner in this years’ Bold in the Cold was

Dr. Robert Fowler who returned to racing after a life-threatening battle with prostate cancer. Following surgery in late October and a number of setbacks, he decided in midDecember to target this race as his “comeback,” and what a return it was. See the full story on page 20. This year’s event delivered a number of firsts with a fresh new logo designed by Ray Henry and a bonus sweatshirt that replaced the long-time traditional coffee mug. Finishers received another surprise as they crossed the finish line — a weather-appropriate fleece beanie, which also had the new logo. The hats were a special treat provided by first-time race sponsor, Berkey’s Plumbing, Heating & Air Conditioning. Jeff Barnhart, who was responsible for securing the race’s sponsors, said, “This year’s success would not have been possible without our great sponsors and firstclass volunteer team.” Other major sponsors involved were

Ameriprise Financial, Baylor-Grapevine, Central Market, Costco, Ferrari’s Italian Villa, Joe’s Crab Shack, Krispy Kreme Doughnuts and Luke’s Locker. The race’s new “green” theme significantly reduced the amount of paper used with most communication and promotion efforts accomplished via e-mail and electronic-only registration using Active. com. The event was also responsible for collecting over 100 pairs of old running shoes, which will be recycled to build running tracks around the nation. A special award was presented to long-time LGRAW member and retired Bold in the Cold race director, John Bush. Jeff Barnhart created a

The fleece beanies kept runners warm…while looking so cool.

personalized shadowbox trophy for John to show the club’s appreciation for his incredible 10-year tenure as the race’s director. Congratulations to John, to all the participants who got their New Year started with

a fun and healthy endeavor and to Lake Grapevine Runners and Walkers Club for another successful and worthwhile community event. Keep up the good work, RAW!

Thank you to all the 2009 sponsors Ameriprise Financial Baylor-Grapevine Berkey’s Plumbing, Heating & Air Conditioning Central Market Costco Ferrari’s Italian Villa Joe’s Crab Shack Krispy Kreme Doughnuts Luke’s Locker

A special thank you to Your Sporting Image for providing photography.

March 2009 |


Reflections of a Rookie Runner By Tim Womack


his past October, I competed in my first race ever at the Army Ten-Miler (ATM) in Washington, D.C. This was after I turned 50 last April. I have never been a runner, even though I played all major sports through high school and I played baseball in college. I always worked harder getting out of running than I would have if I would had just done the running required. Going from not running at all to doing ten miles doesn’t appear to be the wisest move, but there is a story. My wife, Saundra, has a niece, Jill, who is a Lieutenant Colonel in the Army and based at the Pentagon. Jill has been a runner most of her life and she has competed in several ATMs. In October 2007, we happened to be in D.C. for the Mt. Vernon Wine Festival, which was the same weekend as the ATM. During a moment of poor judgment, I asked Jill how fast I would need to run if I ever decided to run a race with her. Her

response was that she usually tried to average 10-minute miles and that was the end of the conversation, or so I thought. Flash forward to April 2008 and I got an e-mail from Jill wishing me a happy birthday. My birthday present was also attached to the e-mail and it happened to be a registration for the ATM in October. I thanked (and cursed) her for the gift and decided that misery loves company, so I immediately provided Saundra with a registration as well. We went onto the Runner’s World website and printed out plans to begin our training for the ATM. I was so out of shape that I couldn’t run for 2 minutes when I started, but with diligence and hard work, within two months Saundra and I were running three miles. We continued to train hard into July, but Saundra started experiencing severe sciatica and discovered that she herniated a couple of discs and was going

to require surgery. I was left to finish my training alone. I knew I needed encouragement and the occasional kick in the pants, so we joined RAW and did most of our running on the 8-mile course. We observed others as they ran, listened to the stories of their struggles and successes, and enjoyed the fellowship and camaraderie after our runs. The Ten-Miler was a huge success and I enjoyed it much more than I ever thought possible. I completed the race in 1 hour 39 minutes, which was good enough to be under my goal of 10-minute miles. I also was able to finish ahead of Jill, but to her credit she had endured an Army relocation and had not been able to train as much as she would have liked. I have continued to run and did the 8-mile Turkey Trot in 1 hour 14 minutes last Thanksgiving. I am considering a half marathon and will continue to see you at the lake.

A Ft PRI .W L or 11 th

ret Sec ice v Ser 5K

21 rch Ma os L s ina Col

Butter fl y

M a r c h 2 8 U D a l l as B o og i e U

Colleyville Town Center 5505 Colleyville Blvd. Colleyville, TX 76034 817-849-1562

 FOOTPRINT | March 2009


Mon – Fri: 10 a.m. – 7 p..m. Saturday: 9 a.m. – 6 p.m. Sunday: Noon – 5 p.m.


Boldness in the Coldness By Kristine Hall

DISCLAIMER: the definition of “cold” to a Fort Worth girl is laughable to most. Anything less than 40 degrees is cold and if there is wind involved, it’s frigid. The latest Runner’s World mentioned running in 17 degrees BELOW zero. My best friend from high school, who lives in Pennsylvania, recently ran in 14 degrees and a foot of snow. Please. We all know THOSE people have some kind of mutant gene. I’m not even sure IF those temperatures exist. It could be a big scam.


admit it. I am not bold in the cold. I’m more of a “rigid when it’s frigid” kind of girl. But THIS year, I felt confident that I could brave the weather and run the race. It didn’t matter that the prior three years that I registered for Bold in the Cold, I never even got out of bed. It was too cold to run. I felt especially confident that I’d make it to the starting line this year as I ran errands two days prior to race day enjoying the 80° temperatures. I laughed as I picked up my race packet, which included a sweatshirt, and joked about how I might get to wear it next winter. My husband, Ken, had been strangely silent about my commitment to participate, and as I dutifully checked the weather forecast the night before the race, I found out why. A COLD FRONT was coming, and the coldest, windiest part was looking to hit right about start time. I felt sure that the weatherman, as usual, was mistaken. As luck would have it, I was up very early race day to get one of the kids to a bus for a track meet. At 4:45 A.M., it was 38 degrees and a little windy, but I was not deterred. At 7:00 A.M., as we drove to my running buddy’s house, it was 36 degrees and windier, but, shoot, I wasn’t even complaining. At 7:35 A.M., it was 34 degrees and gusty as Ken left my buddy’s house to finish his warm-up routine and run to the start line. At 7:50 A.M., it was 33 degrees and gustier when my buddy and I left to run the half mile to the start line, on course to arrive just prior to the 8:00 A.M. start. About 9 seconds into the run and after the first vicious slice of wind hit us, my buddy* (name withheld to protect the guilty) said, “We don’t have to do this. We can just turn around and go to Starbucks and run later in the day.” I laughed as I wiped my runny nose and noticed that my throat was burning. About 30 seconds into the run, my buddy said something like, “Kris, it’s really cold.” I am not sure if I replied, but my internal dialogue was already beginning. . . “Yeah, it’s really cold and I don’t like running in the cold and I like coffee. Mmmm. Coffffffeeeeeeee.” I believe we’d run about a minute when my buddy said, “Do you want to just go back and go get some coffee? We really don’t have to do this.”

It was an out-of-body experience, but I heard the words rolling out of my mouth, in slow-mo, and my body was making a u-turn as I said, “Yessssss, let’ssss geeeettttt coffffeeeeeeeee.” We ran just under a quarter of a mile before we cashed it in, were in the car, and giggling gleefully as we sped towards Starbucks. The radio announcer said it was 32°, with a wind chill factor of 24°. My buddy and I “high fived” each other. We drank our coffee and chatted and were having a fine time when the cell phone rang – it was Buddy’s husband. We were busted if she answered the phone. I pleaded, but she answered anyhow. The gig was up with her husband. I was now more concerned about mine, as he’d be finishing the race in the next few minutes, and I didn’t want him standing around freezing for an extra half hour waiting for us to finish. We drove back to the race and arrived just as Ken was finishing. He looked terrible – pale, coughing & hacking, snot plastered to his cheeks. He looked cold. Everyone looked cold, but all the 5k racers were smiling. (Ken wasn’t smiling just yet, but it may have been because he was seeing his wife toasty warm in a car instead of huffing & puffing along a trail.) I quickly explained we hadn’t run – ha ha – and we’d give him a ride back to Buddy’s house if he wanted one. He declined and that’s when the guilt hit. I pushed that guilt away as we giggled some more about how cold everyone looked and how we’d done good by making a donation to the club. We arrived back at Buddy’s and then Ken showed up – BITC knit cap, slightly askew on his head and looking, well, cold. I tried to cast the attention away from my non-participation by asking him for all the details of his race. But as we drove home, each time I risked a sideways glance at him shivering, a little more guilt crept in. I should have been cold, miserable and glowing from a good, hard run effort. Later that day, in the climate controlled comfort of Lifetime Fitness, I ran my 9.3 miles on the treadmill and wiped my sweat and the last shred of guilt away on a towel. I slipped on my new Bold in the Cold sweatshirt (checking first to see if Buddy’s husband had Sharpied it with “Did Not Finish? Didn’t Even Start!”) and headed home.

March 2009 |


Your First Marathon??? By Jeff “Barney” Barnhart


t was a dark, steamy night last July when it all started with the El Scorcho Dos midnight run in Ft. Worth where I established a new personal distance record (PDR) of 25K / 15.5 miles. This race put an idea in my head to see what type of distance I could really do. A few weeks later my PDR increased to 16 miles, then 17. All was going so well, the next logical move was to go for the marathon and run the White Rock Marathon in December to complete a 20-year goal. The plan behind this goal was to keep it secret and surprise everyone at the RAW 10-mile Aid Station during the marathon. The first challenge to keeping my secret came after the last long run of 20 miles when I was promptly greeted with the question of what the training was for. After providing an answer of just wanting to increase the distance, Kelly “K2” Richards, Rick Sanford and Brad Liles moaned, “No one runs 20 miles for fun!” As the race got closer, the secret became harder to keep. My wife, Lynn, asked out of the blue, “Why not just run a marathon since you ran 20; it is only 6 more miles.” My answer was, “Well, I have already entered the race.” The hardest day to keep things quiet was at the marathon packet pickup. Not even ten seconds from walking into the expo, I ran into Spareribs and K2. K2 came up behind me as I got my number and asked innocently, “Barney, what type of number is that?” Of course, she knew it was a marathon race number! I was told my secret was a little unusual because most runners let many people know they are running their first marathon. I just thought it would be fun to keep it quiet and surprise a few of my best running friends. My plan was fairly simple: run conservatively for most of the race and finish strong during the last 2 to 3 miles. This included running the first 10 at an easy pace with Kevin Wessels and then the last 16 with Noreen “Diva” Henry. My overall race goals were: (1) finish, (2) run under 5 hours and finish strong, and, if possible, (3) finish under 4:45.

10 FOOTPRINT | March 2009

Race morning came and I was grateful I had gotten a good night’s sleep. I got to the race early to get organized. The first change in plans came with an infected tooth. Thankfully, it was not mine, but Kevin’s, so I was on my own for the first 10 miles. I ran into Spareribs, Jon “Polar Bear” Korte, Dan Jones, and Tom Ryan. When I told them this was my first marathon their reaction was the same, “No way, this can’t be your first!” All wished me the best. Staci “Tini” Rivero, Thomas “T.O.” Okazaki and others provided important advice about making sure I hydrated before the start, but they did not tell me how many times I would have to pee! Ten minutes before the start the lines were long and all I could think of was, “Oh great. My first marathon and I am going to miss the start.” If that happened, for sure it would be fodder for the next Spareribs’ column in the FOOTPRINT! The first 10 miles went well. Then, I saw the 10-mile aid station and got to unleash my secret. I saw all my RAW buddies and had a new burst of energy. Some thought I had just finished the relay leg while others realized I was running my first marathon by looking at the color of my bib. The surprised look on Mike Evans’ face was priceless. Diva saw me and said, “Barney, we’ve got to go!” So, off we went to finish what I started with a big “Yee Haa!” I noticed Diva was wearing four layers of clothing and I was already hot. I said, “There is no way you are going to need all that.” Her response was the usual, “I am cold.” The next eight miles were some of the toughest I have run with a 25-30 mph wind hitting us in the face while the temperatures were getting warmer. I kept saying to Diva, “It is really warm and this wind sucks.” She smiled, “No, it is just fine,” followed by a big Tarzan yell! Later I found out she was just as warm, but she didn’t want me to think about it. Having someone there for this part of the race was critical. Not only did I not want to let her down, I did not want to let the club down. She provided the

Jeff’s son, Matthew, joins his father for the final quarter-mile of Jeff’s first marathon.

support I needed to keep going and push through the tough conditions. I will never forget it. At Mile 18, I got a surprise and another burst of energy seeing my family on the course to cheer me on. I saw them again at Mile 21 and then at the finish line. At Mile 25.2, it was time to finish strong and, without a word, I picked up the pace to a sub-8:00 before settling into an 8:30 pace for that special last mile. Diva, of course, knew what I was doing and went right with me. My family was there at the finish where my son, Matthew, joined me for the last 0.2 miles as he had done at my first DRC half-marathon a few years ago. This was again really special to have my family there to be a part of my goal. Even with the weather conditions the way they were, my first marathon was great! It was a race I won’t ever forget and I could not have done it without the support of everyone. My thanks go to all of you for helping me accomplish a long-overdue running goal, especially my family for putting up with my long runs and Diva for running with me during the toughest part of the race.

RAW in the Kitchen By Bridget Smith 2006 RRCA Southern Region Masters Female Runner of the Year You can officially say that this column has gone to the dogs! With the Hound Dog Hustle only a few weeks away, I thought it appropriate to list out a few recipes for some yummy treats for our four-legged friends. These are all easy to make and your canine companion is sure to love you even more! What’s more, these are a healthier treat for your pet, they have no preservatives and are lower in fat than the store-bought brands*. Chester’s Canine Crunchies 2 ½ cups whole wheat flour ½ cup dry powdered milk ½ teaspoon garlic powder 1 teaspoon brown sugar or honey 6 tablespoons meat or bacon drippings, cold right from refrigerator, not melted 1 egg, slightly beaten ½ cup ice water Preheat oven to 350F. Lightly oil a cookie sheet. Combine flour, dry milk, garlic powder and sugar. Cut in meat drippings until mixture resembles corn meal. Mix in egg. Add enough water so that mixture forms a ball. Using your fingers; pat the dough to 1/2” thick onto the prepared cookie sheet. Cut dough into squares appropriate for your dog size. (A pizza cutter works perfectly for this). Prick each square with a fork. Bake 25-30 minutes. Cool on wire rack. Store in an airtight container.

Soft Doggie Cookies (Great for older dogs with teeth problems) 3 (2.5 ounce) jars of baby food, either beef or chicken ¼ cup dry powdered milk ¼ cup wheat germ or cream of wheat Preheat oven to 350F. Generously spray a cookie sheet with non-stick cooking spray. Combine all ingredients in a bowl and mix well. Roll into small balls and place on a well greased cookie sheet. Flatten slightly with a fork. Bake for 15 minutes, or until golden brown. Cool on wire rack. Store in an airtight container in the refrigerator to keep fresh or freeze.

Don’t miss out

Keep Your Membership Current We love having you as a LGRAW member and do not want you to miss a single thing because your membership has expired. It would be shame if you missed out on any of the running/walking or social activities, discounts at local DFW area running stores or a copy of the FOOTPRINT. Wouldn’t that be horrible? Renewing your membership is simple with three easy options: 1. Online at: id10038. 2. I n person at the clubhouse. Just complete the membership form and pay by cash or check. $20 for individual or $30 for family. 3. Download a membership form from the website at and mail in along with a check to: LGRAW, PO Box 2982, Grapevine, TX 76099. Your membership renewal date is printed on your FOOTPRINT address label. Contact Kirsten Keats with questions about your membership:

Challenges By Steve Leeke

The point of working hard is not simply to obtain More of the familiar, a semblance of the same But to push beyond the limits of what was done before The challenge just beginning when reaching unexplored Domains beyond the comfort of the frequent and well known Failure an unwelcome friend when becoming well acquainted

NOTE: While these are made with real people food, they are not meant for human consumption. Taste test at your own risk *Other treat alternatives: Try offering dried banana chips, canned carrots or green beans to your pet for more low-fat, tasty treats! Please send recipe ideas and comments to Bridget Smith at fpt _

With risks to be endured, bound together and alone Persevering though uncertain, if boundaries be pushed back The point at which they last were left, a barrier to attack Precisely measured, closely timed, or only in the mind A will to overcome, an inner battleground for war Starting from the point last reached, new limits to explore

March 2009 |


Robert Mundo on Coast Guard Duty in the Persian Gulf

On Your Mark! Risk and Reward

By Mark Miller, 2005 RRCA Southern Region Runner of the Year

A man sits as many risks as he runs – Henry David Thoreau


ne of the first concepts taught in Finance 101 is that of risk and return; namely that an investor cannot reasonably expect to earn superior returns without taking on additional risk. The recent performance of the stock market has driven home the risk side of that equation.

Recently, Evelyn Luccioni’s son, Robert Mundo, was featured in the Bahrain Desert Times newspaper. The FOOTPRINT is incorporating a few highlights into our own summary. If you are interested in the full article, Evelyn and Joe would be proud to share a copy with you. Robert left his job in Grapevine, compelled to pursue a greater purpose. Robert was impacted by the heroism he witnessed during Hurricane Katrina. “It changed my life,” Robert told Stephen Murphy from the newspaper. “After seeing what the Coast Guard was doing during Katrina, it made me want to be a part of that.” Few people realize that the Coast Guard saved more than half (about 33,000 out of 60,000) of the residents who needed to be rescued. The Coast Guard also evacuated more than 9,000 medical patients. Because of those dramatic scenes played out on the television, Robert added, “Just watching the footage and seeing the faces of those who had been rescued inspired me. I’d like to be the one who gives someone a second chance to live.” Robert’s tour in Bahrain will end this June. After that, he will enter the challenging four-month Airman Program to become a rescue swimmer. Fortunately, he inherited Evelyn’s passion for fitness and is currently gearing up for the grueling training. After the Airman Program, Robert feels a Coast Guard career is the perfect option. “I am going all the way with this and doing 30 years. I’ve learned so much about what the Coast Guard is about, and it just makes me even more proud to wear the uniform.”

12 FOOTPRINT | March 2009

In that sense, running is like investing. Achieving improved performance involves an element of risk. Just as with my 401(K) over the past year, I have experienced the risk involved in running. While training for a marathon last fall, I injured a hamstring. Like so many seething investors, I sought outside aid, and each source had a different idea. The podiatrist said the problem started with my feet, the chiropractor said it was my back, and the psychologist thought it was all in my head. Finally, a series of rather painful sports massage treatments fixed the problem and got me back on the road. Now if I could figure out how to massage that quarterly portfolio statement. Dr. Kenneth Cooper has stated that anyone running over 15 miles per week is doing so for reasons other than health, and I am no position to disagree. I would counter, though, that anyone running only for health is missing the point. While running’s health benefits are legion and should be reason enough to get out the door, that only scratches the surface of running’s real rewards. The elements of competition, achievement, and self-actualization are just as rewarding as the health benefits, and are well worth the additional injury risk. Avoid the risk and you also miss the challenge and the fun of playing the game. Just as buying certificates of deposit serve to effectively protect principal without earning impressive returns, so running 15 miles per week will help to maintain good health without yielding significant fitness gains and racing improvement. Higher mileage, speed workouts, and long runs increase both the risk of injury and the potential for greater performance. I recall a story in Runner’s World many years ago that listed all the things a runner should avoid in order to prevent injury. The list included such items as running on pavement, doing intervals, racing all-out, and running on consecutive days, among others. A reader responded in a letter to the editor that the article basically said, “Don’t do anything and you won’t get injured.” The reader stated that, yes, risk was involved with hard training, but that only through taking on such risk could one earn more of running’s rich rewards. Each runner falls in a different place on the risk-reward spectrum. Just like investors, each runner has a different risk tolerance. Through experience, you will discover your own right balance between running’s risks and rewards. There is no one right balance for everyone. Personally, I choose to embrace the risk that comes with pursuit of higher reward - hedged, of course, with prudent rest, recovery, and self-care. I would never advocate recklessness, in running or investing. Besides, I’m one of those long-term, buy-and-hold types who isn’t overly concerned with temporary market downturns. Why should running be any different? Tell me I’m likely to injure the same hamstring again and I’ll start training for my next marathon (with new lessons learned regarding injury prevention and treatment). Then, at the very least, I’ll not rank with, as Theodore Roosevelt said, “those cold and timid souls who knew neither victory nor defeat.”

The 2009 Cycling Season is Here! By Marty Metzger

This BRAw group gets ready to rumble…correction…ride around Texas!


hat’s right, it’s time to literally knock the rust off the ol’ chain. Better yet, consider that spring tune-up and safety check to make sure gears and brakes are not stuck from last season’s sports drink. Rick and Linda Fogle have agreed to host the season opener weekend ride and cookout on March 15. Check the BRAw (Bike Run And walk) website for the latest news. GrapevineBRAw/. If you don’t like typing and have the RAWforum bookmarked, you can click on “RAW Org” on the right end of the Forum’s title bar, then under Activity Coordinators, click on “BRAw (Biking) Information – Marty Metzger,” and the BRAw link is at the end of the 2nd paragraph. The change to Daylight Savings is March 8th, so weather permitting, our first Monday night ride will be 6:30 p.m. on March 9th from the clubhouse. Limited

daylight will keep the slow and social “Tour D’ Parks” at an hour or less. This is a great opportunity to take that first test ride and then discuss the rest of the season over a margarita. Founded in 2004, BRAw has grown to over 120 members. We have lots of both experienced and new riders, like my lovely wife, Tia, who expects to have her first non-tandem bike soon. Tia, Reba Becker, Debbie Carpenter, Kat Sparks, Janet Dixon, Mary Keefe (OK, and at least a couple guys) are planning to dive into triathlons this year, and there’s even been talk of culminating it with the RedMan Half in Oklahoma City this September! Okay, there were adult beverages associated with that discussion, but who else wants a piece of that?! It is also already time to make your hotel reservation for the highlight of the BRAw cycling season - the Hotter ‘N Hell ( weekend consisting of the mountain

bike race on August 28th, road bike tour and races on August 29th, and the trail run on the 30th. Hotels fill up months in advance and only offer special “packages” for that weekend (you cannot make a reservation for just one night). The designated BRAw hotel for this year is: Best Western Wichita Falls Inn 1032 Central Freeway Wichita Falls, TX 76306 940-766-6881 Copies of the hotel’s form can be faxed from the hotel or found in the clubhouse. For those who see value in getting rooms near each other, write and highlight “GROUP: BRAw” on the form. This is where Rick Fogle and Brian Luker have stayed the past couple of years, and many of us typically meet for dinner and “sports drink” at the Mexican restaurant next door.

March 2009 |


News from the RRCA Road Runners Club of America

Who or what is RRCA? By Kelly “K2” Richards, RRCA State Rep-North Texas


ith all of the recent exciting news surrounding the 2008 Road Runners Club of America (RRCA) National Award Winners, you might be wondering who or what exactly the RRCA is. If you’re a member of RAW then you are a member of the RRCA. RAW is one of dozens of clubs from Texas and the over 900 clubs nationwide that make up the RRCA. Founded over 50 years ago, the RRCA is the national association of running clubs, running events, and runners dedicated to promoting long distance running as a competitive sport and as healthful exercise. RRCA’s mission is to represent and promote the common interest of its member clubs, events, and individual runners through education, leadership, programs and other services. Unlike United States Track and Field (USATF), the RRCA is not a governing body of running. USATF creates and enforces rules and regulations for the sport of running. While the USATF regulates competitive running, the RRCA is dedicated

to promoting the development and growth of running clubs and running events, and supporting the interests of recreational runners throughout the country, including those that walk rather than run. The RRCA is dedicated to providing the running community with educational information and programs that will keep it safe, healthy, and informed. Programs include events like Kids Run the Nation, Championship races, Run@ Work Day and the Annual National Awards. All RRCA committees, task forces, newsletter editors and state representatives are volunteers. The RRCA employs only three employees at the national office in Washington, DC. The RRCA is a powerful example of what can be achieved when everyday runners band together. The next time someone asks who the RRCA is, tell him or her that you are RRCA and that you run this nation.

Kelly Richards Selected as RRCA’s Outstanding State Representative By Susan Barnett


orth Texas RRCA State Rep, Kelly “K2” Richards, has been selected as the 2008 Road Runners Club of America’s Outstanding State Representative. Kelly will be honored at the 2009 RRCA Convention in San Francisco March 26-29, 2009. She will be presented with the State Rep of the Year Jacket, sponsored by the Running Network. Kelly has certainly earned this honor through her hard work and support of the RRCA. Kelly worked tirelessly when she was president of RAW and continues to devote many hours to our sport in her work with the RRCA.

David Ball Wins Logo Contest


he Road Runners Club of America is pleased to announce the winner of the 2000 Hour Outstanding Volunteer logo contest. David Ball’s design was selected from numerous designs submitted. The logo will be used to create

14 FOOTPRINT | March 2009

new 2000 Hour Outstanding Volunteer patches that are awarded each year to dedicated individuals that serve our sport. For more information about the 2000 Hour Outstanding Volunteer program visit http://

Club leaders are encouraged to submit the names of volunteers that dedicate 2000 or more hours of service over the years to their local running club so these individuals can be honored at the national level.

RAW Wins National Jerry Little Excellence in Journalism Award RRCA’s national award given to the small/medium outstanding running club newsletter of the year.


ongratulations to RAW on having the best newsletter in the country…again. It’s a great honor for RAW, but this is not unprecedented. In 2001, RAW won its first national award when Susan Barnett was the editor. Susan set the standard for running clubs around the country. Now, a few years later, RAW raised the bar again for similar-sized running clubs. This award is a great reflection on the club membership, their interests, and their concerns for each other and the surrounding community. The RRCA panel included Amby Burfoot, the Executive Editor of Runner’s World magazine, and Kristin Armstrong, a popular writer for Runner’s World. These fellow writers, who work for the world’s most popular running magazine, enjoyed reading about RAW members’ recent races and adventures and our contributions to the sport. But they were also enthralled by the perspective featured in special columns, such as Mark Miller’s “On Your Mark,” Pat Noell’s “RAW for Life,” and “In Step With” introducing us to personal profiles from other members. And then they read Spareribs. This guy twists questions into his own special humor and unique observations on running and keeps us pleading for more. Only Spareribs requires a disclaimer in every issue. RAW is brimming with talent. Each issue is packed with information, great stories, race updates, poems, and special articles. All stories are written by you for you. Whether it’s from the top-notch writing

submitted by members or the unseen configuration behind the scenes, it adds up the best newsletter around. Special congratulations go to Lorraine Wessels for her amazing layout and design which makes each issue so clean, crisp, and easy to read. As runners, we’re rarely satisfied with the status quo. We want to get better and improve, so no one should be too astonished that the FOOTPRINT continues to strive for higher goals. You may have noticed the highquality images and improved print quality in the publication. To compliment the printed piece, a color version of

the FOOTPRINT is now posted on our website. We also expanded the editorial team to include some of the best proofreaders in the business. If you ever find a “mistake,” it’s only because we put it there on purpose. In this issue, you’ll find the premier of the “Life in the RAW” cartoon on pg. 7. Noreen “Diva” Henry perfectly captures our club’s lighter side in her original drawings. In each issue, we strive to encapsulate the latest goings-on for our readers, so keep sending in those articles and let us know what you think of the recent changes.

Interested in running trails? Join us for a trail run on Wednesday and Friday mornings. The trail runs start from the clubhouse.

Wednesday & Friday

7 a.m.

Be a Star… and receive accolades from your fellow club members

We are always looking for people like you to be a water duty volunteer. Unsure of what to do? Ask another member to explain the process or to help. The sign-up calendar is located on the back door of the clubhouse. Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work in tandem with someone else, with one member putting the water out and the other taking care of the pick up.

March 2009 |


In Step With Colleen Casey Colleen Casey

Are you a native Texan? No, I just moved here in August 2008 from St. Louis, Missouri, because I accepted a faculty position at the University of Texas-Arlington. How long have you been running? I started running during my last year in college, so about 13 years now. How long have you been a RAW member? Less than a year. I found out about RAW through my web searches prior to moving here. I thought with such a great web site, it had to be a great club!

Do you prefer Roads or Trails? Roads. What has been your fondest running memory? Qualifying for the 2008 Women’s Olympic Marathon Trials. Where is the most unique or unusual place you have ever run? Tropical Rain Forest in Panama City, Panama. What do you consider your biggest running achievement? Getting out there day after day for the past 13 years.

Who was the first person you met at RAW or at first showed you the route or really “took you in?” Our club president, Thomas “T.O.” Okazaki. I showed up on my first day, which was a trail day, and he gave up the trails to show me the 4-mile out-and-back route. Thanks, T.O.!

What running gear would you never travel without? My shoes—I often forget everything else I need.

Why running? It is a funny story. I used to hate running. I started because I used to work in the college athletics office and knew the track/cross-country coach. He needed extra runners because he was concerned that if someone got injured, he would not have enough runners to compete as a team. I said, “Sure, I’ll help out.” When I started, my concept of running was 2 to 3 miles. Needless to say, at the first, second, third, and most of the meets that season, I was always in the back of the pack. I figured if I put more time and effort into it, I would have to get faster or at least it would have to feel better. Now, I’m still trying to get faster and get it to feel better.

What has running taught you about yourself or what have you learned about life through running? Patience, dedication and commitment make a world of difference in everything.

Do you do anything special before or after running, or do you have any pre/post-race ritual? Nothing special per se, but following morning runs, I love coffee. And I’ve rarely turned down the opportunity to sip on margaritas with the track crew after evening runs! Do you have a favorite place to run? Along the Pacific Coast Highway in the San Diego area.

16 FOOTPRINT | March 2009

Do you GU, Gel, Gatorade®, or other? I’ll use whatever is on the race course, but not too much during training.

Do you have a spouse or significant other, any children? Significant other—Nick. Are you a professional runner or do you have another job? I am a professor at the University of Texas-Arlington. Besides running, what other fitness activities do you enjoy or do as cross-training? I lift light weights. That’s about it. I’m pretty lazy outside of running. What would the members be surprised to learn about you? I actually prefer short distances! Anything else you would like to add? I want to thank all RAW members for welcoming Nick and me to the club.

Tbuvsebz-!Bqsjm!36-!311: Pbl!Hspwf!Qbsl Hsbqfwjof Cfofgjujoh!mpdbm!eph!sftdvf!hspvqt QMVT




7;41!.!8;66!b/n/!! !Sfhjtusbujpo! 8;11!.!22;11!b/n/! !Eph!boe!Wfoeps!Fyqp! 9;11!b/n/! 6L!svo!xjuipvu!epht! 9;56!b/n/! 2.njmf!gvo!svo0xbml!xjuipvu!epht 9;61!b/n/! 2.njmf!gvo!svo0xbml!XJUI!epht :;11!b/n/!! Bxbse!Dfsfnpoz

AWARDS m.Njmf; ¦!¸Nfebmt!gps!bmm!dijme!boe!eph!gjojtifst 6L!Sbdf;

¦ ¸ Bxbset!gps!upq!uisff!nbmf!boe!gfnbmf!gjojtifst ¸ ¦!Bxbset!gps!upq!4!nbmf!boe!gfnbmf!gjojtifst!jo!uif!

gpmmpxjoh!bhf!hspvqt;!9!boe!voefs-!:.21-!22.23-! 24.25-!26.29-!2:.35-!36.3:-!41.45-!46.4:-!51.55-! 56.5:-!61.65-!66.6:-!71.75-!76.7:-!81!boe!pwfs

xxx/svoofstboexbmlfst/dpn (OUND $OG (USTLE %NTRY &ORM 3AT !PRIL- 


Nbjm!gpsnt!up;!Mblf!Hsbqfwjof!Svoofst!boe!Xbmlfst!Dmvc!¦ QP!Cpy!3:93!¦ Hsbqfwjof!¦ Ufybt!¦!871::

obnf;! qipof;! beesftt;! tubuf; Difdl!cpy Nbmf


fnbjm;! {jq;!


Sbdf!dipjdf; 6L Cpui!sbdft! Bmmpxt!gps!pof!tijsu!pomz 2.Njmf


djuz;! bhf!po!Bqsjm!36-!311:;! U.Tijsu!tj{f; T YM


Tuvefou! )29!boe!voefs*

MHSBX! nfncfs!

OPO nfncfs

















OPUF;!U.Tijsut!bsf!hvbsbouffe!! up!uif!gjstu!611!fousbout


Nblf!difdl!qbzbcmf!up!,'2!7 boe!nbjm!xjui!fousz!up;


76 ,Ê-//  /\Ê ˜ÌÀÞʈ˜Û>ˆ`ʈvʘœÌÊÈ}˜i`°Êʎ˜œÜÊ̅>ÌÊ«>À̈Vˆ«>̈˜}ʈ˜ÊiÛi˜ÌÃÊV>˜ÊLiÊ«œÌi˜Ìˆ>Þʅ>â>À`œÕÃ°Ê ÞʓÞÊÈ}˜>ÌÕÀiÊÊ>ÃÃՓiÊvՏÊ>˜`ÊVœ“«iÌi Ài뜘ÈLˆˆÌÞÊvœÀÊ>˜Þʈ˜ÕÀÞʜÀÊ>VVˆ`i˜ÌÊ܅ˆV…Ê“>ÞʜVVÕÀÊ̜ʓiÊ`ÕÀˆ˜}Ê̅iÊiÛi˜ÌʜÀÊ܅ˆiÊÊ>“Êœ˜Ê̅iÊ«Ài“ˆÃiÃʜvÊ̅iÊiÛi˜Ì]Ê>˜`ÊʅiÀiLÞÊÀii>ÃiÊ>˜`ʅœ`ʅ>À“‡ iÃÃÊ>ŽiÊÀ>«iۈ˜iÊ,՘˜iÀÃÊ>˜`Ê7>ŽiÀÃ]ʘV°]Ê̅iÊ,, Ê>˜`Ê>Ê뜘ÜÀÃÊvÀœ“Ê>ÊV>ˆ“Ãʜvʏˆ>LˆˆÌˆiÃʜvÊ>˜Þʎˆ˜`Ê>ÀˆÃˆ˜}ʜÕÀʜvʓÞÊ«>À̈Vˆ«>̈œ˜Êˆ˜Ê̅ˆÃÊiÛi˜Ì°

Epobujpo!up! sftdvf!hspvqt; )pqujpobm*

Upubm; tjhobuvsf;



March 2009 |


What I Learned about Ironman® Training: How to Correctly Brag By Lee Miller


efore I started to train for an Ironman (a triathlon consisting of a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile marathon), I bought a training plan. I read books on hydration and fuel replacement. I listened to endless hours of advice from elite and pro triathletes. This information did help me finish, but it did not teach me how to correctly brag about being an Ironman. My friends and I came up with a six-phase program which will aid you in bragging about your Ironman. Use this plan from the moment you register until well after the race is complete for the most bang for your bragging buck. Sign Up Phase: For most Ironman events, you have to register up to one year in advance. This gives you plenty of time to brag about doing an Ironman. During this phase, you must let all of your non-Ironman friends know you can’t hang out with them anymore because you just signed up for an Ironman. If you don’t have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman symbol on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff. Training Phase: Training for an Ironman can be compared to having a part-time job. You must let everyone you meet know this. This can be accomplished by sighing loudly at work, mumbling how tired you are because you just biked 100 miles because you are in training for an Ironman. You can also skillfully steer the conversation with your neighbors and co-workers to your Ironman training. Here is an example: Neighbor: “Did you hear what President Bush said this week?” Lee: “Were you aware that President Bush is a biker? I just biked 100 miles today. I am training for an Ironman.” Co-worker: “Lee, are you working late tonight?” Lee: “No, I have to get up early to do a 20-mile run.” I even once rang my neighbor’s door and when he answered, I said “Sorry Bob, can’t talk to you now, I am training for an Ironman.” One Week before the Race Phase: You need to let your neighbors and co-workers know you will be gone for a little while, competing in an Ironman. Once again, you can steer the conversation to your Ironman race.

18 FOOTPRINT | March 2009

Neighbor: “Wow, Lee, your lawn looks great!” Lee: “My lawn is going to look bad this next week; I will be competing in an Ironman.” Race Expo Phase: You must buy as much Ironman merchandise as possible. For years, we saved money to send both of our boys to private college, but sacrifices must be made. Both Derick and Ty will be going to junior college now. You must buy enough Ironman clothes to cover every day at work and training. You must also buy plenty of shirts for your spouse and children. They will also spread the word that you just finished an Ironman. The Race Phase: At, you can setup automatic emails and cell phone message notifications of your Ironman timing splits. You can use all of the entries in your email and cell phone address book. Include everyone, regardless of whether they remember who you are or not. It just does not matter, because you are an Ironman. Post Race Phase: The finisher’s medal can be worn for one day per the number of miles raced. Everyone knows that an Ironman is 140.6 miles, so wear that medal for 141 days (always round up as opposed to rounding down your finishing time). Your children must be trained to say, “My daddy is an Ironman. He gave me this shirt. He’s an Ironman.” This must be emphasized over and over with your children. I did not do this after I ran the Boston Marathon, and Derick, my oldest boy, told everyone at his day care that his grandma ran the marathon. Your spouse must memorize all of your splits (swim, bike and run). You must also include both transition splits as well. Instead of wearing a shirt which states, “I am with Dummy,” your spouse will wear a shirt which says, “I am with a stud Ironman.” All conversations must be steered to your Ironman race. Co-worker: “Did you hear about the new work policy?” Lee: “Nope, I did not; I was racing in an Ironman.” For at least one month you can say, “Well, I’m only going to run easy today, I just did an Ironman.” When someone brings up a subject of hardships suffered, you need to remind them that you also have suffered through hardships while training and racing in your Ironman. You can also use these ideas to brag about other races…but please, only brag about races which are longer than 13.1 miles.

Giving back to the Sport

Tales on the Trail: Havin’ Fun is in the Bag By Steve “Country Mart” Grady

L Mike Evans & Jeff Barnhart RAW began 2009 with a record-setting turnout for our Bold in the Cold (BITC) 5K and 15K races. Thanks to all the hard work, commitment, and dedication, Co-Race Directors Mike Evans and Jeff “Barney” Barnhart are this month’s “Giving Back to the Sport” recipients. Building on the successful history of BITC, Mike and Barney’s leadership and year-long planning resulted in a 70% increase in registration. There were countless positive comments from the running community about this event. These race directors made a few changes to the race from the previous years and were kept on their toes dealing with the logistics of accommodating the increase in race participation. While sweatshirts were promised to the first 450 registered entrants, two additional orders of the premium sweatshirts were placed so that nearly 600 entrants received sweatshirts. A new race logo was designed by Ray Henry and it was used on the “surprise” Finisher’s Fleece Beanie, as well as the much sought after sweatshirt. With more awareness on the environment these days, the race directors incorporated a few “green” touches to this event, such as: • reducing the amount of paper used for this event. The “race brochure” was reduced down to one-third the standard size of paper entries and it directed participants to use the Active. com website to register online. Online entry was the preferred method of race entry, but walk-up entries were accepted at packet pick-up and on race day. • including reusable bags instead plastic bags for race packets. Central Market® donated reusable shopping bags for race packets, which generated great comments. • encouraging participants to bring their old running shoes on race day to be recycled into running tracks. More than 100 pairs of shoes were donated. • urging participants and volunteers to carpool to the race. Thank you, Barney and Mike, for all your time and efforts putting together an outstanding race and shining the spotlight on RAW. Send your nominations for “Giving Back to the Sport” to

ast October, my wife, Cyndi, our daughter, Noelle, and I enjoyed another top marathon excursion to the scenic “Boston Marathon of Central Texas,” also known as the Miracle Match Marathon. The Miracle Match Marathon is located in Waco, Texas, and is called the toughest little marathon in Texas because of the hills on the course, especially in Cameron Park. We tried to prepare wisely for our journey knowing it might be warm, so I asked my wife to remind me to bring my SUCCEED! S! Caps™ electrolytes on the trip. I made sure to bring a Ziploc® bag of 20 S! caps. I brought too many for the trip, but, oh well, a few extra wouldn’t hurt. We enjoyed our visit to Waco and I had a nice, slow marathon. I believe this one was marathon number 33 for me. When we arrived back in Lewisville, my wife realized her car needed a wash. I took a short nap while she went to the local car wash. When Cyndi arrived home, she seemed none too happy. I asked her what happened. She said that the workers at the car wash found an unlabelled plastic bag of white capsules while cleaning the interior of the car. The car wash worker asked her, “What are these?” My wife replied, “I have no idea.” The car wash worker just smiled at that point. The worker thought my wife had a few mind-altering drugs in that bag, but luckily nothing else was made of it. Cyndi asked me, “What are these?” I replied, “Oh, those are my SUCCEED! electrolyte tablets.” She said well it was a wonder I wasn’t arrested because the car wash thought they were an illegal substance. I tried to comfort her by saying, “Just have the car wash workers try one. At least they won’t get dehydrated.” That wasn’t the thing for me to say at that point. The moral of the story is: Label your S! caps bag and get high on running, not SUCCEED! A better ending could be: If at first you don’t SUCCEED! don’t pack 20 S! caps. Try just ten!

March 2009 |


A Bold Bounce Back: RAW Cancer Survivor not only participates in local race, but places in age group! By Robin Pearson


rapevine doctor and RAW member, Robert Fowler, is so appreciative of the thrill and sense of accomplishment in his return to running. He was diagnosed in August 2008 with prostate cancer. He continued running when he could until he underwent surgery in late October, which involved a 10-day hospital stay. Unfortunately, three weeks following his surgery, he suffered complications and bleeding that left him weak and in pain. Dr. Fowler was strongly advised not to exercise for eight weeks. However, he admitted he walked with the energy that he could muster 20-30 minutes every other day building up to forty-five minutes or more. In mid-December, Dr. Fowler decided he would run again. It was painfully slow and exhausting. He considered entering RAW’s Bold in the Cold 5K held in January, but would see how his schedule permitted and health progressed.

Dr. Fowler runs a busy sports medicine practice in the city of Grapevine. He is also the Dallas White Rock Marathon medical director and a Dallas Cowboys team doctor which involves travel to away games. In addition, Dr. Fowler spends time with the Grapevine High School football program, Southlake High School cross-country and track programs, and works with a number of individual adolescents on running training and “core” stabilization fitness. He is also the doctor to a number of RAW members. Even though Dr. Fowler only ran seven times prior to Bold in the Cold, he registered for the 5K event. During his run, he saw several posters and signs along the route placed by fellow RAW member David Ball to motivate and encourage him. Dr. Fowler mentioned how tired he felt and how his lungs burned, but smiled and claimed, “I’m ecstatic to be running!”

Are You Looking for a Challenge? Consider serving on the RAW Election Committee, for our club elections will be here before you know it on July 4th, 2009. We are looking for three members to take on this very important challenge. The Election Committee will be comprised of one Board Member (non-officer) and two club members in good standing. The Election Committee will solicit candidates for one and two-year terms this year and set the procedures for the election process guided by the club’s by-laws. The 2009 election will elect the positions of President, Secretary and four Directors to serve a two-year term. The positions of Vice-President, Treasurer and three Directors will serve a one-year term. With the 2010 election, each Director shall hold office for a term of two years and the club will elect the postions of Vice-President and Treasurer to serve a two-year term. If you are interested, please contact Thomas “T.O.” Okazaki or any Board Member.

20 FOOTPRINT | March 2009

It was great to finish, but there was “icing on the cake”: Dr. Fowler successfully finished his first race-as a cancer survivor-placing second in his age group with a time of 20:39. “It may be my personal worst (clocked race time), but I’m happy about it.” He is thankful for being alive to “do this again” and holds gratitude for RAW’s support. His New Year’s resolution is, “to appreciate life and to take nothing for granted.” If all goes well, he has his sights on some upcoming races in Grapevine and Austin. Dr. Fowler recently ran the Grapevine Fillie Trot 10K and won first in his age group with a time of 40:47. We wish Dr. Fowler the best of luck and continue to keep him in our prayers.

Keep Grapevine Beautiful Park Clean Up March 7, 2009 8 a.m. - 11 a.m. Parr Park and Dove Park • Registration 8 - 10 a.m. • Free picnic and live entertainment from 11 a.m. - 1 p.m. • Kids and families are welcome to participate • Sign-up at the clubhouse or contact Gary Howsam RAW volunteers will likely work areas around the lake, both sides of Dove Road between the first water stop and Silvercrest, plus several of the drainage creeks that run through Horseshoe Trails Park.

Got Delayed Onset Muscle Soreness? By Dr. Marybeth Crane


t’s the day after the marathon. You get out of bed feeling like you should have gotten the license plate of the truck that just ran over you. You can walk in small steps and notice you can go upstairs, but downstairs is nearly impossible. After you take a shower and eat your weight in breakfast, you realize there is no way you can work today. It just hurts too badly. Your bed is calling, but you know if you crawl back under the covers, tomorrow will be worse. Does this sound familiar? I think every runner who races has felt this pain at one time or another. It could be after a marathon, a PR in the 5K or just an extra hard track workout. Why is this? What did you do wrong? What could you have done differently so this post-race soreness wasn’t so acute? Or is this the price you pay for a fast time? Let’s explore delayed onset muscle soreness. Delayed onset muscle soreness (DOMS) was always thought to be caused by the build up of lactic acid in the muscles. This theory has been debunked after multiple muscle biopsy studies. The most popular theory is that DOMS is the result of muscle tissue breakdown caused by microscopic tearing precipitated by activity that is either more intense or more prolonged than normal. The pain associated with this injury is most likely due to inflammation which is why the pain is usually delayed several hours after the acute damage and can last for several days. What can we do about this pain? Can we prevent it? Can we make it go away faster? Or do we just have to suck it up and endure it as a side-effect of our never-ending pursuit of faster and longer training and racing intensity? Reality: No method has been shown to scientifically and significantly speed the recovery from DOMS, but there is some empirical data that a few things do help us endure it. Let’s look a little closer at some common treatments: 1. Gentle running or walking. Most marathon runners will tell you that if you stay in bed the next day, it will get worse. That stiff and sore feeling will take forever to go away. Take a 30-minute walk or a gentle run. It seems to help, but no studies have been done that I can find proving this. 2. Massage. I love massage. In fact, I think that endurance athletes that get a regular massage perform better. What does the science show? Massage has been shown to temper the pain and swelling associated with DOMS, but it does not help you recover faster. 3. Ice. I love an ice bath after a marathon! (Yes, I accept that I am crazy.) Again, lots and lots of marathon runners will agree with me that ice has been shown to help with pain and swelling, but unfortunately science says there no real effect on the muscle function.

4. Gentle stretching. Stretching makes you feel better, but in recent studies, it does not help with faster recovery. There are even some people who will say that stretching makes the muscle injury worse. I disagree, but the jury is still out. 5. Vitamin C. Vitamin C plays a role in repairing connective tissue and there are some reports that suggest that antioxidant supplementation can attenuate the effects of DOMS. However, this is not confirmed by clinical trials. Bummer, because that would have been easy! 6. Protein supplements. A protein supplement taken either during training or directly after has shown to help muscle function. No good studies, but hope for the future. So what is a runner to do? There are no good studies that show that anything really helps treat DOMS. Even antiinflammatory drugs don’t really help (and can get you in trouble in large doses). Prevention is the key to decreasing DOMS and even may help us prevent it in the long run. How can you prevent DOMS? There is always one in every crowd that answers, “Run slower.” Ha Ha! But seriously, while DOMS is common and annoying, it is not a necessary part of racing. There are many things you can do to try to prevent and shorten the duration of DOMS. Who knows, it may even help you avoid it. 1. Hire a coach. Even seasoned marathon runners can use the help of a coach to keep them from running too hard and hurting themselves. The older you get, the more a coach helps. If you don’t want a formal coach, have a personal trainer to keep you in check. 2. Warm up before activity. This means at least 15 to 30 minutes before racing or track work. Light running and race pace stride-outs pre-race can help. 3. Cool down then do some gentle stretching after exercise. At least 15 minutes of gentle stretching can really help the muscles recover and decrease DOMS. 4. Always follow the 10% rule. You have been hearing this since high school: start gradually and build up your time and intensity no more than ten percent per week. 5. Don’t be stupid. Avoid the “too much, too soon, too fast” syndrome. It gets all of us in trouble! DOMS is a regular visitor in most distance runners’ lives. This does not have to be debilitating, but prevention is your best defense against this nagging pain. Remember that DOMS is normal, but pain for more than 5 to 7 days can signify an injury. Consult your doctor if your pain persists.

Dr. Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, visit or email her at

March 2009 |


RAW for Life

Fitness Careers, Health Issues and Training Tips for the 60+ Athlete By Luke Fleming, Guest Contributor, with Pat Noell

Luke Fleming is owner of The Force by Luke and provides personal fitness training at Grapevine Community Center.


ere’s a health tip. Drinking cold water burns 100 calories per 30 oz. If you drink 100 oz. per day, that’s over 300 calories! Plus, doing an extra 20 minutes of cardio will burn up to another 300 calories, so you do the math.

Water: 700 oz per week = 2,300 calories 20 minutes of cardio x 4 days a week = 1,200 calories

You could burn up to 3,500 calories per week! Simple, huh? Now even further with the math.....

3,500 calorie deficit = 1 pound of body fat lost 3,500 calorie deficit per week = 1 pound lost per week!

Also, there are health facts like increased stroke volume and decreased stress. Pat: Does cold mean with ice? Luke: Yes. Pat: But why cold water? Luke: Ahh! Good question. The body burns the calories by heating the water up to effectively utilize it. Furthermore, the cold constricts the stomach so there is less room for food.


Pat: What about iced coffee and tea? Luke: Coffee and tea are a strange situation. Both have pros and cons. I usually ask people to just stick with water. If there are too many variations, then people would tell me they drink a gallon of Diet Coke® and that is not the same thing (people actually have). Caffeine is a tool that can be used to increase heart rate, increase stroke volume and thin blood cells. Caffeine is a stimulant, so it can be very effective for working out. The other side is that caffeine can lead to water retention, causing cramps, and it does nothing for stress. It is also extremely addictive as you grow a tolerance easily. The problem with coffee and tea is that people drink it to feel this alive, energetic feeling and then what happens? They sit down. People take caffeine in the morning to wake up when they are tired, but they are only getting 5 to 6 hours of sleep. Why not get two more hours of sleep and take a multivitamin? I am sure you will get the same effect and guess what? It lasts ALL day, not just a couple of hours. Most of the time, athletes are really good about balancing their lives and, then again, sometimes not so much. We are always learning, so let’s not put too much pressure on ourselves.

BRAw Perks...

BRAw Perks... BRAw Perks... • Opportunity for additional • Opportunity for additional fitness-level and no for drop rides • Opportunity additional fitness-level and no drop rides

fitness-level and no drop rides

of fellow cyclists • Support of fellow cyclists • Support • Support of fellow cyclists partner the Shiners • Training partner for thefor Shiners • Training GASP and the Ho�er GASP and the Ho�er ‘N Hell the Shiners • Training partner‘NforHell

Bike Run Run And Bike Andwalk walk GASP and the Ho�er ‘N Hell to ride • Invitation Bike Run And walk towith ridelocal with local • Invitation

clubs:clubs: An entry-level cyclinggroup group of of more more than cycling An entry-level cycling than100 100members members cycling • Invitation to ride with local MadMad Duck Duck clubs: cycling An entry-level cycling group of more than 100 members Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) Fort Worth Bicycling Association Monday night rides (March 9, 2009, thru September) Mad Duck Carrollton Cycling Club Carrollton Cycling Club Association Fort Worth Bicycling Monday nightfrom rides (March 9, 2009, thru September) 6:30 p.m. starting the RAW Clubhouse 6:30 p.m. starting from the RAW Clubhouse Carrollton Cycling Club • Mad Duck Discounts • Mad Duck Discounts Speeds average 15-18from mph the RAW Clubhouse 6:30 p.m. starting Speeds average 15-18 mph • Mad Duck Discounts AnSpeeds hour or two training ride mph average 15-18 An hour or two training ride An hour Check us or outtwo on training the webride at

Check us out onweb the at web at: Check us out on the Check us out on the web at

22 FOOTPRINT | March 2009

It’s Always Easy for the “Good” Runners By Troy Pruett


couple months ago, Tony Flesch approached me about writing an article on the Grapevine Middle School track workouts. It’s a good thing he used e-mail. My initial reaction would have frozen him solid. I couldn’t shake the idea out of my mind and eventually warmed up to the idea. I drafted the article and found that it really had nothing at all to do with track workouts. It’s what “good” runners do; they block out bad memories. While running the Dallas Running Club Half last fall, I managed to pick up on a conversation from a couple of spectators. It went something like this: “Who is that?” “They were going so fast I could not tell!” “It couldn’t have been Spareribs—the shoes were not flashy enough!” “Dude, they are flying. It’s always easy for the ‘good’ runners.” It’s always easy for the “good” runners? I’m not sure what counts as a good runner. On that day, maybe I qualified as good. It’s not about speed or the number of completed events that determines a good runner. It’s the ritual of running. It’s sacrificing (giving up french fries and Coke®), keeping the faith in adversity (the early morning run when it’s below freezing and the wind chill steals the air from your lungs), and finding humor in stupid things. I didn’t think I qualified as a good runner when I did not finish (DNF) at the Rocky Raccoon 100-Mile Trail Run by dropping after 78 miles, or when I lost focus on the trail and had to use my kung fu death grip on a helpless sapling during the Sylamore Trail 50K. Today, I think of those efforts as being a “good” runner. I learned valuable lessons and developed a couple of fun stories to tell. It’s what a “good” runner always does. It’s always easy for the “good” runners. In July 2003, I started running. To be honest, I would not classify it as

running by my standards today. Because my neighborhood has too many hills, I went to the trail head at Bear Creek Park in Keller. I figured I’d do an out and back to the hockey rink. It was only four miles. Anyone could do that. Yeah, right. I managed to make it to the half-mile mark. I turned and walked slowly back to the car. What did I gain from the effort? Sore feet, a headache, several concerned looks, and one “Can I help you?” Some folks would say I was a lousy runner that day and I certainly did. Today, I think of that effort as being a “good” runner. I kept going in spite of the horrendous start. It’s always what a “good” runner does. After the stellar break-out performance, I eventually managed to run (let’s call it slowly jog) to the hockey rink and back after many weeks. I thought I was Flash Gordon when I broke the 9 minute per mile pace. It’s always what “good” runners do. We set goals and celebrate milestones. I worked on and on until my first-ever running event, the Cowtown Marathon in February 2004. I ran a 3:56 and hurt the entire month of March. My “training program” consisted of 20 to 30 miles a week and one 18-mile long run. I don’t think I even knew where a track existed and I avoided hills at all possible costs. In April 2004, I had the idea I could do this marathon thing a little better. I targeted the White Rock Marathon and started reading about running. Who knew there were books, magazines, and even web sites about running? I even found out that the DFW area had at least a half dozen running stores. Right away I added weekly miles, alternated hill repeats and track sessions on a weekly basis, and added 2- to 3-mile pick-ups during two runs each week. In October, I was running six 3:30 minute 800meter intervals (800s). I became aware of the Boston qualifier (BQ) times and thought, “Why not?” By the end of November, I was running ten 3:10 minute 800s. I BQ’d at White

Rock with a 3:14 and have since gone on to break 3 hours. It’s what “good” runners do: set unrealistic goals and somehow manage to achieve them. There is absolutely no doubt in my mind that the results came from lots and lots of hill repeats and track intervals. Back to Tony’s request: track workouts. The worst part is going around and around all by your lonesome. Find a few buddies and get out there as a group! I couldn’t give adequate justice to the benefits of track workouts. If you’re the adventurous type, a Nervous Nelly, or a Doubting Thomas, come out to

Four things we always manage to do: (1) have a great attitude, (2) have fun, (3) be there for each other, and (4) make one another’s day.

one of the weekly sessions and see for yourself. One thing is certain: having company on the oval makes the workout easier and faster. There is no need to be concerned with your skill level or that you will be out-classed because we’re all just glad to have the company. There will be those clocking 2:30 800s and others doing 4:30 800s. Maybe you’re into 400s, ladders, long repeats, uptempo, or coasting a few easy miles. It doesn’t matter. We focus on our own progress and celebrate the successes of others. It’s what a “good” runner does. The good news is we solved the “having company” problem for you. There is a group of folks that meet for a track session on Tuesdays around 5:00 PM at Grapevine Middle School. Some come early (4:30 PM) and some stay late (7:00 PM) depending on the number of repeats. Four things we always manage to do: (1) have a great attitude, (2) have fun, (3) be there for each other, and (4) make one another’s day. Looking forward to seeing you on the oval!

March 2009 |


My First 50-Mile Race: Sunmart 50 Mile By David Ball Saturday, December 6, 2008, 7 a.m., Huntsville State Park

Weather is a chilly 31º, warming up to mid 50s by midday, overcast, light wind, and dry conditions.


he Sunmart 50 Mile ultramarathon is a tough challenge, both mentally and physically. Small problems near the beginning can blossom into fullblown misery or even cause a runner to drop out in the late miles. My plan was to establish a comfortable pace, run conservatively the first half, open it up for the latter 25 miles, and pour it on the final 12.5-mile loop. I left the start line slow and easy, quickly establishing that comfortable pace. I saw others jack-rabbiting out too fast. They’d pay later. The trails are not too terribly difficult, but you have to watch the haunting roots sticking up through camouflaging leaves over the trail. I fell four times over the 50 miles (stumbled hard, almost falling over a dozen times) each time with grace, poise and perfect “tuck-and-roll” form (Not!) as I lunged headlong into the scratchy brush, barely missing tree trunks. Unfortunately, in my first fall around Mile 7, I landed on an energy gel pinned inside my shorts waistband, and it exploded, spattering GU® in an area as big as my hand. Soon, what I thought was blood running down my leg showed to be thick, warm gel. Ick! This was not only uncomfortable, but chafing my groin, and was somewhat mentally “unraveling.” I knew I had to fix this problem at the end of the first 12.5-mile loop when I reached my drop-bag of supplies. First, I tried to wipe out my shorts, but it didn’t work. Sand got in there, too, and made matters worse. After several failed tries, I just dropped my shorts, put on an alternate pair stuffed in my bag, lathered a palm-full of Vaseline® into my groin to reduce the burning and chafing, and scampered out of the corral, having lost almost 10 minutes. Feeling “behind” and mentally rattled, I struggled hard to stay slow and controlled. I knew I had to keep an easy pace or face “bonking” later. Settling down, I focused hard on keeping my feet

24 FOOTPRINT | March 2009

up to prevent more tripping. I began to really hate those roots. After completing the second loop at Mile 25, I realized how tired I was already. Only halfway through the race, the fuel gauge in my head was skeptical about finishing two more 12.5-mile loops. It was hard to imagine doubling the 25 miles I just ran. Very mentally challenging indeed. I created mini-goals on which to focus, like just making it to the next food/aid station. Yummy energy food like bagels, chips, cookies, peanut butter-dipped banana slices and murky electrolyte drink (choke). I occupied my mind with all manner of things from visualization of good running form, chores at home, to college memories, and prayer. I kept humming songs trapped in my head. Also, I had fun accidentally scaring a young woman wearing (stupid) headphones. That’s entertainment! I caught up to Thomas “T.O.” Okazaki who graciously pushed me ahead and said to give it my all. When I came into the corral for my last loop, I spent barely a minute at my dropbag. I only took enough time to snag my headlamp, praying I wouldn’t have to use it on the final 12.5 miles. I started the day running and watching the sun rise. Now, it was getting low in the sky…. All the energy conservation was now paying off. I had no energy slump or nauseous feelings. I actually felt strong throughout this loop. I just wanted to finish before dark. The aid station people were great and kept the mood light. My fatigue increased chances of falling by not keeping my feet up. Several more hard stumbles and a final big fall didn’t slow me down. A developing blister felt “wet” inside my shoe. I hoped it hadn’t popped with skin flapping around loose. I kept on, not slowing down, and visualized myself running like a champion. I passed many runners (and walkers) the last 8 miles. I picked them off one

Dave Ball proudly wears his medal at the finish of his first 50-Miler.

by one, each looking mentally “cooked” and some clutching an aching body part. In the last 3 miles, I was running hard, more determined than ever to finish strong and hit my new goal — under 10 hours. The prayer in my head became one out loud as I praised God for this great ability to run. Over 9 hours of running in one day seemed unimaginable. Yet, here I was running strong, even on the hills. Finally, I could hear the cheers at the finish line. My God, what a great sound. The finish line tower was a beautiful sight. I praised God one more time, pumping my fist to His glory to finish such a great accomplishment. 9 hours, 48 minutes, 25 seconds, and a 4th place finish in my age group. 50 miles is a long way. 12.5-mile splits: Loop 1: 2 hours 18 minutes Loop 2: 2 hours 38 minutes slow in part from the GU problem Loop 3: 2 hours 31 minutes Loop 4: 2 hours 19 minutes Finish: 9 hours 48 minutes

Heart Monitors: Keeping a Pulse on your Training‌and Your Wallet By Thomas “T.O.â€? Okazaki


n argument can be made that heart monitors are the best training tools available. They have become very popular in recent years, so much, that they often govern how many of us train. Can you train better and smarter with a heart rate monitor? It has been suggested that those who use one train more effectively. Some runners have a very good sense of pace and what is supposed to be “easy� and what is supposed to be “hard.� A problem with this approach is that what is often perceived by a runner is not always an accurate gauge of how hard their heart is actually working. Perceived effort can be a notoriously poor judge of just how hard we should be working. “Run how you feel� does have its place, however. A lot of runners use their monitors as a test of their fitness level, more than anything else. Running a pre-selected pace on a treadmill can be a very good way to perform an assessment run. The better in tune you are with your heart rate is, the better idea you will have of proper pacing. Heart monitors can also be an effective tool for keeping a runner’s pace slow during easy workouts by using a monitor that sounds an alarm at a preset threshold. Heart monitors are strapped around your chest with a wireless transmitter that emits a signal to a watch-like monitor worn on your wrist. Heart rate monitors can vary in cost and functionality. Monitors with more gadgets and features, like a GPS, are more costly. If you are good at using these feature-laden products you can probably get a lot of bang for your buck with these models. If all you need is basic heart rate information, consider purchasing a simple model which usually costs less than $100. The fancier models usually cost more. If you buy a treadmill, consider getting one with a heart monitor.

Heart Monitor Tips: 1. Keep it Simple. Do not buy more features than you will actually use. A unit with big digits displaying the heart rate is all most of us need. Multiple features sometimes clutter up the display screen, making it more difficult to see the numbers. Units with a GPS feature, like those made by GarminŽ, have become popular. 2. Make good contact. For the transmitter to work, it must make contact with your skin. This is easily done once you begin to perspire and have a soaked shirt. To ensure a better connection, moisten the skin area using an ointment. Be sure to clean your chest strap afterwards, if you do this. 3. Women. Make sure the chest strap fits your sports bra. There are some brands that have accommodations for heart monitors. 4. Interference. If you are running with someone who is also using a heart monitor, be sure and keep your distance, since you and your running partner might pick up each other’s heart rate. 5. Know your maximum heart rate. When using a heart rate monitor, know your maximum heart rate is. A rule of thumb is to simply subtract half your age from 220. Another rule is to start with 200, then subtract half of your age. Then train according to what your heart is telling you. A guide to heart training: • Hard intervals, short races (under 30 minutes) or working up a steep hill: 90 to 100 percent of maximum • Tempo runs of 15 to 60 minutes: 80 to 90 percent of maximum • Most training runs of 30 to 360 minutes: 70 to 80 percent of maximum • Rest or easy recovery runs: 60 to 70 percent of maximum

& 4 * 5 3 & 7 "%%7&35*4& " &3& ))&3&


1-"$&:063"%*/5)&'00513*/5 1-"$&:063"%*/5)&'00513*/5



March 2009 |


Who Said What? MATCH UP THE RESPONSES TO JANUARY’S QUESTION: “Some people crave a greasy burger, some pizza or tex-mex, others a banana split. After you complete a marathon, ultra, Ironman, etc., do you have a favorite post run food that you crave or reward yourself with?”

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

The biggest chocolate malt I can find, preferably Dairy Queen® Buffalo wings and a Shiner Bock or a cheeseburger and a Diet Dr. Pepper ® A shot of espresso with a teaspoon of sugar after any run longer than a couple of miles Hands down, a big chocolate milkshake Chicken tenders with lots of ketchup – it must be a salty/sweet thing Burger and a beer Salt on the rocks – I just grab the saltshaker and pour the salt in my mouth! Reward? I “pre-reward” myself with an extra generous portion of chocolate and convince myself that I’m allowed because I’ll run it off later Ice cream, beer, and a Big Stick® Popsicle® Champagne and Fritos® A BIG juicy cheeseburger and a Coke® No food, but I crave Mountain Dew® and not just one, two or three DQ® Blizzard® or SONIC Blast® Something with a lot of cheese - like nachos or pizza An authentic Mexican dinner with margaritas and amigos Braum’s® Banana Split

Question? next month’s Question

a John St. John b Kristine Hall c Marty Metzger d Rick Sanford e Robin Pearson f Jeff Barnhart g Michelle Putze h Randa Foster i Colleen Casey j Dennis Novak k Leana Sloan l Staci Rivero m Elizabeth Lawrence n Kathryn Gleghorn o Thomas Okazaki p Troy Pruett Planning a trip and need a running route?

We want to hear from you. Please provide a short 3- or 4- word response to the following question. The responses will appear in the next issue.


If you could run any USA marathon, which one would you pick (excluding Boston)?

The answers will appear in the May issue. Not all responses may be used and may be edited. Email your response to


Answers: 1d, 2n, 3a, 4p, 5i, 6j, 7k, 8b, 9g, 10l, 11e, 12f, 13c, 14m, 15h, 16o

26 FOOTPRINT | March 2009

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

A Look Back By Susan Barnett


ileen Fontaine became RAW’s first elected president in July 1999 and served for two terms. The FOOTPRINT recently spoke with Eileen about RAW’s beginnings. What are your most vivid memories of the early days of RAW? The “clubhouse” was a station wagon, a truck, or whatever happened to be in the parking lot. About twenty people would show up to run. While some of them have moved away, many of those early members are still the RAW regulars: Chris Reyher, Ray Harris, Debi Evans, John Bush, Gary Howsam, Ric Roberto, Joe & Evelyn Luccioni, Captain Mike (now Major Mike) Eccleston, Barb Martin and others. I also recall how quickly we came together. It was almost instantaneous — we wanted to build a club, and we just went out and did it. How did you end up being president? By default. (Laughter) Richard Craft was ready to move on, and I guess no one else wanted it. Seriously, I wouldn’t have taken the job without the talented, dedicated board that agreed to serve: Kat Loewen (Sparks), Ray Harris, John Bush, Chris Reyher, Kandy Kobar, Gary Howsam, Steve James and Barbara Martin. What were the biggest challenges you faced as the first elected president of RAW? The biggest challenge was putting RAW into position to be financially self-sustaining. It took a concentrated effort to control expenses, build our membership, and develop races. It was all about paying the bills. Our goal was to pay the rent, and anything over that was gravy. We went to a ton of races and set up tables with information to promote RAW. Duncan Stewart, Terry Marcott, Stacie Johnson (Sauber) and others were winning races, and they brought notice to the club. That’s also when we founded Bold in the Cold, the Hound Dog Hustle, and Double Trouble. We wanted three signature races, with at least one specifically

designed for families. That was the genesis of the Hound Dog Hustle. The Hound Dog Hustle will celebrate its tenth year in 2009. To what do you attribute its success? Everybody likes dogs! It’s a feel-good race that is affordable to families, has great sponsors and is focused on fun. It’s easy to build success around that. I remember the meeting where we decided to create the race. Chris Reyher came up with the idea for a race with dogs. I’m a dog person so I ran with the idea. Duncan Stewart named the race. In fact, I think Duncan named all our races. What do you consider to be the most significant change in the club over the years? RAW is now recognized throughout the D/FW area as a premier club. Back in those days, we were nobodies. No one had heard of us. I remember the first race where I passed someone while wearing RAW shorts with the logo on the back and they said, “There goes another one of those RAW people.” We were no longer under the radar. I’m proud that RAW has accomplished that standing while maintaining a sense of family and community. That’s very difficult to do when clubs get to a certain size. I am still amazed by our members’ involvement — everyone has stepped up to the plate at various times. This isn’t a club where people sit back and let one person do all the work. What do you consider to be your most important contributions to the club? Bringing cohesiveness to the membership, making it family-friendly, and instigating the boring nuts and bolts of running a club. That structure is what keeps it going. Richard had the vision, my era made it a “going concern,” and Ray and Kelly “K2” Richards took it to the next level. We’ve all added our unique twist, but we’ve kept the heart and soul of the club intact. What do you feel has been the secret to RAW’s success over the years? It’s how close the people have stayed. It’s

(l-r) Eileen Fontaine and Susan Barnett with one of the first issues of the FOOTPRINT.

support for runners of all abilities and levels. It’s willingness to work hard. I think the membership would be shocked to learn how many hours board members and others put into building this club. This is a club where you know people care about you. What advice do you have for the club as we look to the future? Keep the club for all levels of runners. That was our intention when the club was founded, and it’s important that we stick to those roots. What else would you like to add? I’m proud of the club and all of its successes. It thrills me to see new people continually coming in and taking leadership roles. We are constantly evolving, but we’ve stayed true to our heritage and the ideals of those who founded this club. I hope that never changes.

March 2009 |


Get your RAW Running Cap

Now taking pre-orders for mesh, RAW running caps.

$10 each Available in either white with a black RAW logo or a black cap with a gold RAW logo. Money is being collected for presale at the clubhouse or mail to: Thomas “T.O.” Okazaki P.O. Box 2982 Grapevine, TX 76099

RAW Racing Fund In 2006/2007 the RAW Board established a RAW Racing Fund. This fund provides a way for deserving runners, especially local youth, to participate in our RAW club races free of charge. Several children have been nominated for this program, and have been able to participate at our club races through this fund. If you, or someone you know, is in need of sponsorship for our next club race, The Tenth Anniversary Hound Dog Hustle on Saturday, April 25th, 2009, please contact Race Directors Thomas “T.O.” Okazaki or Randa Foster.

28 FOOTPRINT | March 2009

Back in the Show Again Times Two By Jeff “Barney” Barnhart


his would be it — the last try; the last time to enter. Frustrated with the entry process and not getting in for the past two years, I had just about given up on my favorite race: the Hood to Coast (HTC) Relay. The HTC relay is the largest relay race in North America and runs nearly 200 miles from Mt. Hood, Oregon, to the Pacific Ocean in Seaside, Oregon. If you have run with me, you know about the Hood to Coast Relay. It all started when I was a substitute runner in 1994. I went on to form teams over the next 12 years. In 2007, things changed. It was the first year I missed getting a team into the race. In the end, I got to run as a sub and took over a van for a team who lost 5 runners. Then in 2008, I did not get in at all. For the first time in 15 years, I was home during the August HTC weekend. Many close to me, including my very supportive wife, said it was a good run and everything has to come to an end, but I was still not ready. In the fall of 2006, just after completing my 13th race, the team made up of mostly RAW runners came back to Texas with all the great stories associated with the race. It didn’t take long for other RAW members to ask, “How do I get onto the team?” Then the idea popped into my head, “Why not take two teams?” Two teams would be the best; two teams would be twice the fun and twice as many stories. I got 24 runners and submitted the entry forms for both teams in October and waited for the answer. This time the answer was not what I expected. Neither team got in for 2007. How could this be? The HTC organization’s reply was, “Sorry, we turned away over 500 teams this year, but hold onto your rejection letter and you will be put into a supplemental lottery.” OK, so 2008 would be the year. The 2008 race entry process came in the fall of 2007 and once again we entered two teams. We followed all the instructions on getting into the supplemental lottery by sending in the rejection letter received the year before. We crossed our fingers and thought there was no way both teams would not get into the race. A few weeks went by and no word. Then the dreadful e-mail came indicating both teams would be on the sidelines again. Immediately, I sent an e-mail asking why both teams were not in HTC again? The response was less than

Jeff Barnhart with his 2007 Hood to Coast team.

satisfactory by saying, “Sorry, that is just the way it is with the lottery, but you can bid on a spot in January.” Bid? What was that all about? Frustrated with the ever-changing process, I started to have thoughts of not racing HTC anymore. Many said I should let it go and asked why I was so obsessed with getting into this race? My answer was very simple, “I want to have two teams run in the race together and I want it to be RAW runners.” Over the years, I have introduced many to this race and some come back, like me, while others say, “I had fun, but once is enough.” Fast forward to October 2008 when I submitted the forms one last time for entry into the 2009 race, and following the instructions for getting into the supplemental / supplemental lottery. Isn’t that like double-secret probation from the movie Animal House? We waited again to see whether we would get another disappointing e-mail or if our checks were cashed. This time, I received an alert a check had been cashed in my account. I rushed to the computer to look online to see if it was really true. Yes, we got in and this time both RAW teams were in! I promised myself and others this would be my final HTC race and I will not go back on this promise. For this year’s race, some runners who have not been able to run it are coming back for what I am calling my swan song. Yes, this is it. My last Hood to Coast race! No more. Fifteen and done. With two teams it will be RAW vs. RAW for my final race and it will be a race full of memories.

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

From 5Ks to ULTRAS Dec. 6, Carrollton, TX Boot Scootin’ Santa 5K John Ball: 22:18, 1st AG

Brad Liles: 39:00 Nicole Putze: 39:00 Justin Putze: 41:00

Dec. 27, Arlington, TX Just for the Heck of It X 5K

Dec. 6, Keller, TX Santa Scurry 5K

Dec. 13, Arlington, TX Toys for Tots 5K

Jan. 1, Ft. Worth, TX Resolution Solution 5K

Randy Bobe: 17:59 Overall Winner Laurie Lukanich: 21:35, 1st AG Michelle Putze: 22:35, 3rd AG Dale Mauger: 23:23, 1st AG

Dec. 6, Arlington, TX Don Zetnick Arlington Winter Run 10K Tim Yatko: 43:27, 3rd AG Michelle Putze: 49:29, 2nd AG Vanessa Loggins: 50:45, 3rd AG Kim Danahy: 56:41

Don Zetnick Arlington Winter Run 2 Miler Justin Putze: 21:06 Matthew Putze: 24:50 Nicole Putze: 26:09

Dec. 6, Huntsville, TX Sunmart Texas Trails 50 Miler

Chris McConnell: 9:39:24, PR David Ball: 9:48:22, 1st 50 Miler Thomas Okazaki: 10:05:32, PR James Baudhuin: 11:38:28, 1st 50 Miler

Dec. 7, Sacramento, CA California International Marathon Ric Roberto: 3:34:35, PR

Dec. 7, Ft. Worth, TX FWRC Tropical 10 Miler

Kristine Hinojos: 1:15:28, FMW

FWRC Hawaiian 5K

Blade Norman: 19:33, MMW Elizabeth Rudy: 21:37, OFW

Dec. 7, Las Vegas, NV Las Vegas Marathon Bridget Smith: 4:23:44

Dec. 7, Tucson, AZ Tucson Marathon

Terry Marcott: 3:28:07

Dec. 13, Dallas, TX Mayor’s 5K Fun Run

Colleen Casey: 20:02 Thomas Okazaki: 21:24 David Moyer: 22:11 Doug Noell: 22:52 Richard Brooks: 22:59 Michelle Putze: 24:36 Mike Evans: 26:27 Julie Kaner: 26:27 Mindi Rice: 26:27 Don Strome: 26:30 David Strome: 26:30 Ray Harris: 27:08 Letha Cruthirds: 27:51 Mary Lessor: 28:07 Gary Howsam: 28:43 Julia Strome: 29:30 Josie Moyer: 30:34, PR Jack Hase: 36:20

John Ball: 21:51, 1st AG

Dec. 14, Dallas, TX Dallas White Rock Marathon Jeff Garber: 2:59:20 Jon Korte: 3:09:31 Duncan Stewart: 3:25:36 Jack Hase: 3:31:23 Brad Liles: 3:32:20, PR Ros Dalrymple: 3:37:20 Julie Burns: 3:37:56 Tim Jacobs: 3:41:05 Heather Wallace: 3:44:34 Joann Whelpley: 3:47:13 Thomas Okazaki: 3:51:17 Tim Oberholzer: 3:55:07, 1st M Mitch Kent: 3:55:30, PR Doug Ryan: 3:57:21 Dan Banse: 4:01:55 Doug Keeffe: 4:09:47 Marybeth Crane: 4:13:45 Steve Bukash: 4:37:54 Jim Baudhuin: 4:50:42 Adrienne Stipe: 4:51:16 Kim Danahy: 4:54:43 Jeff Barnhart: 4:57:28, 1st M Steve Grady: 5:09:14 Letha Cruthirds: 5:12:13 Jeff Lyons: 5:16:04, 1st M Charlyn Maloy: 5:20:01 Carol Wise: 5:24:18 Traci Rodney: 5:26:34

Dallas White Rock Half Marathon Lee Rebodos: 1:27:41, 3rd AG Robin Pearson: 1:48:23 Rick Sanford: 1:50:14 Kat Sparks: 1:52:46 Jessica Hanson: 1:53:25 Mary Lessor: 1:58:15 Veda Miner: 1:59:28, PR Julie Sampson: 2:08:49 Brad Frazier: 2:10:20 Laurie Lukanich: 2:16:31 Louise LaMothe: 2:16:34 Mary Keeffe: 2:22:53 Alan Engisch: 2:24:37 Evelyn Luccioni: 2:25:38 Lorraine Wessels: 2:25:38 Cyndi Amador: 2:55:51

Dec. 20, Dallas, TX Jog’R Egg Nog’R 15K

Chris Hinkel: 1:03:28, 2nd AG Julie Burns: 1:13, 1st AG

Jog’R Egg Nog’R 5K

John Ball: 21:16, 2nd AG Laura Nelson: 21:42, 1st AG Johnathan Hinkel: 25:15 Spareribs LaMothe: 26:25 Louise LaMothe: 30:32, 3rd AG

John Ball: 21:03, 2nd AG

John Ball: 20:57, 2nd AG Laura Nelson: 21:08, 1st AG Dale Mauger: 23:49, 3rd AG

Jan. 3, Dallas, TX DRC Frigid 10K

Julie Burns: 47:41, 2nd AG Maria Hinkel: 51:51 Ryan Burns: 52:11 Mike Ahearn: 57:04

DRC Frigid 5K

Johnathan Hinkel: 26:02

DRC Frigid 1K Fun Run Lauren Hinkel: 1st race

Jan. 3, Jackson, MS Mississippi Blues Marathon Troy Pruett: 3:08:09, 3rd MMW

Jan. 10, Bandera, TX Bandera 100K Trail Run

Scott Eppelman: 10:51:17, 2nd AG Alberto Battaglino: 17:39:52

Bandera 25K Trail Run Stacy Dannels: 3:09:03

Jan. 10, Grapevine, TX Bold in the Cold 15K

Ken Hall: 55:00, MMW Lee Rebodos: 1:03:24, 2nd AG Brad Pearson: 1:04:37, 1st AG Byron Benoit: 1:05:45, 3rd AG Tim Jacobs: 1:06:30 Leana Sloan: 1:06:24, FMW Mark Lehrmann: 1:07:35 Joseph Hale: 1:09:25, 2nd AG Sarah Ramos: 1:09:25, 1st AG Henry Galpin: 1:09:40, 1st AG Jessica Hanson: 1:09:42, 1st AG Laura Nelson: 1:10:01, 1st AG Julie Burns: 1:13:41, 1st AG Doug Noell: 1:14:01 Kevin Wessels: 1:14:18 Robin Pearson: 1:15:07, 3rd AG Steve Cox: 1:15:36 Steve Buskh: 1:17:21 Marybeth Crane: 1:17:21 Gianluca Sparacino: 1:19:14 Paul Gerba: 1:19:34, 1st AG Marty Metzger: 1:21:00 Mike Ahearn: 1:23:55 David Moyer: 1:24:08 Letha Cruthirds: 1:26:34, 1st AG Elizabeth Lawrence: 1:26:35 Julie Sampson: 1:27:24, 2nd AG Mark Minorik: 1:30:15 Kathy Phelps: 1:31:01, 1st AG Shannon Lucas: 1:31:12 Mike Bassano: 1:31:59 Ross Darrow: 1:32:35

March 2009 |


RAW RACE RESULTS continued Louise LaMothe: 1:32:48, 2nd AG Teresa Lehrmann: 1:36:51 Carol Wise: 1:40:28 Traci Rodney: 1:41:09 Alan Engisch: 1:43:09, 2nd AG Cynthia Leon: 2:14:14, 1st AG

Jan. 18, Houston, TX Chevron Houston Marathon

Chris Hinkel: 19:57, 2nd AG Molly Tucker: 20:20, OFW Stacie Sauber: 21:14, FMW John Ball: 21:25, MGMW Felice Johnson: 21:57, 1st AG Tim Oberholzer: 20:31, 1st AG Robert Fowler: 20:39, 2nd AG Blaine Covington: 22:37, 3rd AG Mitch Kent: 22:34, 2nd AG Susan Barnett: 26:04, 1st AG Tina Covington: 26:23, 2nd AG Abby Cox: 26:55, 2nd AG Spareribs LaMothe: 27:58, 2nd AG Maria Dauphinais: 28:32, 3rd AG Eileen Fontaine: 29:11, 3rd AG Laura Arbani: 29:50 Amanda Lehrmann: 31:47 Susan Terry: 32:12 Karen Fugate: 33:25 Crystal Grose: 33:49 Keith Hale: 35:16 Cathy Hale: 35:16 MaryAnn Calvio: 35:48, 2nd AG Tony Flesch: 36:16 Ann McCarley: 36:41 Justin Putze: 39:28 Kelly Brittain: 41:22 Vicky Doyle: 46:10

Chris Henkel: 1:29:34, PR Maria Henkel: 1:48:59, PR Julie Burns: 1:44:21

Jan. 10, Dallas, TX Snowman Shuffle 10K

Yolanda Hopping: 43:48, FMW

Jan. 10, Addison, TX Rotary Resolution 10K Run Mary Lessor: 53:36, 1st AG Rotary Resolution 5K Run Mary Lessor: 24:48, 1st AG

Jan. 11, Orlando, Fl Walt Disney World Marathon Alan Noell: 6:21:51

Jan. 17, Dallas, TX Too Cold to Hold 15K

Leana Sloan: 1:04:32, FMW John Ball: 1:08:13, 2nd AG Kristine Hinojos: 1:10:42, 2nd AG Tim Oberholzer: 1:13:19 Mary Lessor: 1:21:11

Too Cold to Hold 5K Curt Burgess: 24:57

Aramco Houston Half Marathon

Jan. 18, Phoenix/Scottsdale/Tempe, Arizona P.F. Chang’s Rock “N” Roll Arizona Marathon Kelly Richards: 3:49:51 Mike Eccleston: 3:54:26 Mike Toce - 4:31:33 Terry Toce - 4:31:34, PR

P.F. Chang’s Rock “N” Roll Arizona Half Marathon

Toni McKenna: 2:29:13, 1st HM

Jan. 19, Arlington, TX MLK Day & Dream 5K

Jan. 31, Benbrook, TX Lake Benbrook Half Marathon Richard Evans: 1:34:14, 3rd AG Kimberly Davis: 2:11:35 Cliff Burns: 2:55:19

Lake Benbrook 5K

John Ball: 20:46, MGMW

Feb. 1, New Orleans, LA Mardi Gras New Orleans Marathon Jon Korte: 3:06:28 Randy Bobe: 3:07:38, PR, BQ Brad Liles: 3:30:23, PR, BQ Letha Cruthirds: 4:37:42

Feb. 1, Huntington Beach, CA Surf City USA Marathon

Elizabeth Rudy: 21:27, FMW John Ball: 20:05, 2nd AG

Kat Sparks: 3:44:45 Doug Keeffe: 3:52:27 Mary Keeffe: 4:55:48

Jan. 25, Austin, TX 3M Half Marathon


Henry Galpin: 1:40:24 Samantha Galpin: 1:41:17 Robin Pearson: 1:43:20

3M Half Marathon Relay

Two to Beat Sam: 1:42:50 Jim Uhelski: 50:47, 1st leg 10K Chris Godbold: 52:02, 2nd leg 11K

Jan. 31, Dallas, TX DRC Tal Morrison Classic 15K

Nov. 15, McKinney, TX Ultracentric 6-Hour MTB Solo Karen Robertson: 80 Miles, OW

Jan. 17, McKinney, TX DORBA DFW MTB Championship Series Ruta Del Norte 6-Hour Endurance Race Karen Robertson: 7 laps, 2nd AG

Jessica Hanson: 1:07:50, 1st AG, PR Rick Hanson: 1:07:50 Julie Burns: 1:16:36 Ryan Burns: 1:18:06 Mike Ahearn: 1:19:06

Jan. 31, Grapevine, TX GHS Fillie Trot 10K

Mark Miller: 36:49, 1st AG Michael Brown: 40:19, MMW Robert Fowler: 40:47, 1st AG Leana Sloan: 42:17 OFW Sarah Ramos: 45:05, 1st AG Ann McCarley: 51:43, 1st AG Margaret Powers: 55:40 Randy Powers: 55:54 Charlyn Maloy: 62:17

GHS Fillie Trot 5K

Craig Minyard: 17:43, MMW Molly Tucker: 19:11, OFW


Bold in The Cold 5K

Rick Hanson: 2:42:40, PR Lee Rebodos: 3:07:13 Thomas Okazaki: 3:40:49, PR Susan Barnett: 4:53:40

Jack Hase: 19:52, 2nd AG Stacie Sauber: 20:23, FMW Laura Nelson: 20:40, 1st AG Jamie McCarley: 33:11 Lauren McCarley: 33:17 Gloria Bush: 41:37

1st HM-1st Half Marathon 1st M-1st Marathon PR-Personal Record AG-Age Group BQ-Boston Qualified OW-Overall Winner OFW-Overall Female Winner OMW-Overall Male Winner MMW-Male Masters Winner FMW-Female Masters Winner MGMW-Male Grand Masters Winner FGMW-Female Grand Masters Winner E-mail your race details to Thomas “T.O.” Okazaki at

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

30 FOOTPRINT | March 2009

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.

Keep your membership current

RAW now offers online renewals (and new memberships) through at You can still renew at the clubhouse or through the mail. Simply fill out the membership application and drop it off or send it in.

z Lake Grapevine Runners & Walkers



New Members Kathy Bryan Sarah Canales Matthew Close Allen Cox Kimberly Davis Julie Hanson

Bret Heintz Leslie Horwitz Marty Hughes Barbara Judkins Keri Lee Victoria Luchey

Cynthia Maas Charlyn Maloy Denise McNally Leslie Nason Greg Nichols Ursula Rhode

Jeff Roy Stephany Speer Barbara Tanner Lesley Toops Richard Treta Belynda Warner

Carol Wise Anne Woods Kimberly Zacha

Letha Cruthirds John Dalri Janet & Dennis Dixon Mike Doud Alan & Tosca Engisch Eileen & Richard Fontaine Paul Gerba Steve Grady Susan & Ray Harris

Jack Hase & Family Jon Korte Daryl Laney Cindy Lee Luccioni Family Ann McCarley & Family Chris McConnell Toni & Michael McKenna Lee Miller

Mark Miller Veda Miner Doug & Courtney Noell Pat Noell Tim Oberholzer Margaret Powers Cheryl Rehberg Traci Rodney Steven Rush

Membership Renewals Michael Ahearn David & Becky Aungst Jim Baudhuin David Ball Jeff Barnhart Julie Burns Bush Family Bart Bybee Abby & Steve Cox

Laura Russo Serena Schupler Doug Shanahan Duncan Stewart John Swofford Terry & Mike Toce

Welcome to all of our New Members March 2009 |


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

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

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

Ask Spareribs Dear Spareribs: It’s been a lifelong dream of mine to run Hood to Coast, but it’s so hard to get in. Then I heard there’s a guy in your club named Barney and if you give him a hundred bucks as a down payment, he can get you in. So I asked him about it and he said, “Hundred bucks!” and wouldn’t give me any other details or answer any questions. Well, I gave him the hundred bucks last year and still haven’t heard anything. Should I call him? I don’t want to bug him if he’s working hard on this. -Mark L. in Southlake Dear Mark: Forget Hood to Coast. You’re not going. As for your hundred bucks, I did a bit of investigative journalism and caught up with Barney at the Gaylord for lunch a few weeks ago. He ordered us a bottle of Champagne and some hors d’oeuvres and told

me the whole story of your hundred bucks. “Spareribs, it’s like this,” said Barney, spreading a bit of Beluga on a blini. “The first year I did this I got everyone into HTC and the money I collected was a down payment on the trip expense. But since then it’s been real hard to get in, and I was doing all this work, only to send the money back several months later, a real pain.” He handed me a small cruet and said, “Here, put a bit of truffle oil on your lobster tail, delicious. So anyway, while I was sitting there with all this money I got an idea. I took all of it and sold Enron short. By the time I learned we weren’t going to HTC, Enron dropped to less than a buck a share. I made a few thousand, paid everyone back and decided to expand.”

“The next year I put an ad on all the internet running forums: ‘Hood to Coast, I’ll get you in, hundred bucks!’ So with a bigger base to draw from, I collected about $62,000, sold Bear Stearns short and made a killing. Hand me that plate of snow crab, will you?” “But the problem is that the running community is too small and they talk to each other. The HTC thing won’t work forever, so I have expanded the idea and now I’m in the big time,” he said, as he spread steak tartare on a cracker. I couldn’t wait to ask. “Catholics!” he said, signaling to the waiter for another bottle of Champagne. “Spareribs, there are more Catholics in the U.S. than any other religion, over 61 million of them. And do you know what they would all love to do? Get a private audience with the Pope!”

“Oh no, you didn’t.” “Of course I did. I put an ad on all the Catholic websites: ‘Private audience with the Pope, hundred bucks!’ I raked in $147,000 in the first three months last summer and sold Bank of America at six bucks a share. Last week I replaced the shares and sent back all the deposit money, making a bundle. I tell you, this is the life. Lunch is on me, by the way. How is the Champagne?” “It’s wonderful. Thank you. How much does a bottle of this stuff cost anyway?” “Hundred bucks.” So Mark, it may take a few months, and I believe some stocks need to seriously underperform, but in the long run I think you’ll get your money back. And if you don’t get in to Hood to Coast, you can always try for a trip to the Vatican. Hundred bucks, and no questions. -Spareribs

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

Lake Grapevine Runners & Walkers |

March 2009  

The FOOTPRINT is Lake Grapevine Runners and Walkers club newsletter. Each issue features articles showcasing members' adventures, fitness ti...

Read more
Read more
Similar to
Popular now
Just for you