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FOOTPRINT Lake Grapevine Runners & Walkers

November 2006


Duct Tape Duet T

he LGRAW Annual Duct Tape Duet was held on Saturday, September 16, 2006. This club fun run is a perfect competition for all ages and abilities. The two-person teams consist of a walker and a runner whose combined times yield several championship categories. One participant walks a 5K and the other runs a 10K. This year had a record turn-out and a great time was had by all. See you next October for another Duct Tape Duet Fun Run!

The celebration started after the race…Mardi G-”RAW” style!

Lee Miller (right) tries to ignore Ray Harris’ duck hat.

Kelly Richards and Steve Rush were dressed for success.

Next RAW off to the Races Jingle Bell Run 5K Nov 25th 5:00 pm Sundance Square @ 4th & Main • Ft. Worth, Texas Register race day from 3:00-5:00pm $18.00 or on the web at (group discount $15.00 mention LGRAW)

Lake Grapevine runners & walkers Club P.O. Box 2982 Grapevine, TX 76099

K2 to you

rAw board and Committees PreSIDent | Kelly Richards vICe PreSIDent | Jeff Barnhart SeCretAry | Steve Rush treASurer | Craig Minyard DIreCtorS

Susan Barnett

John Bush

Tony Flesch

Henry Galpin

Cindy Lee

Thomas Okazaki

Bridget Smith

FootPrInt eDItorS

Kelly Carper Erickson & Kevin Wessels

DeSIGner | Lorraine Wessels ProDuCtIon | Doug Noell

membership Data Doug Noell

For those of you who didn’t know Ray, the nutshell version is that he actually lived in Cleveland, thus the nickname “Cleveland Ray”, but for a period worked in DFW. He went home to his wife and four children every ten days. That meant he ran with RAW every other weekend. He also ran with several RAW members during the week. He was probably the slowest in that weekday group but being one to never give up he showed up morning after morning and did his best to keep up and not get lost. Yes, there is a story or two there. Ray was grateful to have found so many friends at RAW, making his long trips away from home not as difficult. RAW held such a special place in Ray’s heart that he asked to be buried in his RAWear and Austin Marathon jacket. To make that kind of impact in someone’s life is humbling and powerful. This group is unique that way. Most people that come into contact with us know instantly that they’ve found something different, something special. I hope as the club grows and ages that is one of the things that never changes. That RAW continues to be a place where all feel welcome, friendships blossom, running goals are met and our diversity as athletes is celebrated. Cleveland Ray and all of RAW: Here is to friendships, the love of running and living life to the fullest. See you at the lake,



Sadly, RAW lost longtime member, Cleveland Ray on October 23, 2006. While his body lost the battle with a brain tumor I have no doubt his spirit will live on for a long time. Ray was one of the kindest, happiest and goofy guys I’ve ever met. He was also an optimist and a fighter, right up to the end of his life. I’m confident anyone that ever met him feels like their life was enriched by the experience.

Calendar of Upcoming Events Check the RAW E-Bulletin Board to verify all events: RAW Calendar Saturday & Sunday Walk/Run 8am from the clubhouse Wednesday Trail Run 7am from the clubhouse Friday Trail Run 7am from the clubhouse

Upcoming Events Saturday Night Live | November 4, 2006, 5pm at Lazy Bones in Grapevine RAW off to the Races | November 25 Sundance Square November Board Meeting | November 30 at 7pm LGRAW Holiday Party | December 16 at the Rick & Linda Fogle’s Home

To see what’s happening, log on to 2 FOOTPRINT | November 2006

What’s your goal for 2007? As Mark Miller wrote in our last issue, setting goals is a key to success, and it’s already time to start thinking about what we’d like to accomplish for 2007. We’d love to hear about any exciting goals our members might have for the season, ANY goal that is a stretch/challenge for the owner, whether it’s your first 5K or first ultra. The goals of our newer/returning athletes are often the most exciting, because that’s when they’re progressing by bigger leaps and bounds. Other ideas include showing up at the clubhouse more days than last year, reaching a new level of consistency by walking X miles a week for X weeks in a row, doing water duty more than any one else, trying a trail run, first triathlon, first cycling event, first Adventure event, losing x pounds, gaining x pounds, coaching one other person in achieving their goal, volunteering for the banquet planning committee, etc. Send your goal to FOOTPRINT Editor at lgrawfootprint@verizon. net and we’ll compile them for our next edition.

Aug - Sept club turn-out The month of September average of 47 usage per weekend day is the highest ever in three years. Also, on Saturday, September 17, 73 people signed in setting the single day sign-in record. Weekends only All Days No. of Weekends Closed Days Missing Data Days Average Usage Per Weekend Day



2006 Totals

308 447 4 0 0 39

425 496 5 1 0 47

2,860 3,718 39 4 2 40


While stationed overseas, Terry Marcott takes a break to participate in the Presidential Palace Baghdad Iraq Fun Run.

CONGRATULATIONS • Congratulations to Kelly Carper Erickson & Howard Polden on their marriage. • Congratulations to Marybeth Crane and husband Jim on the birth of their daughter Sasha. • Congratulation to Sam Thompson and Kirsten Sellereit on their engagement. BEST WISHES • Jessica Roberts who recently moved to Seattle • Hector Lora who recently moved to Seattle • Stan Ujka who recently moved to Superior, Wisconsin THOUGHTS & PRAYERS • To the entire Laney family as young Brooks battles Burkitt’s Lymphoma which is an aggressive nonHodgkins lymphoma. For updates on Brooks condition go to: - Go to web page: http://www. - Select Patients and Visitors menu (on the left side) - Select CarePages Note: First time visitors will need to create a login to use the service

- The care page is called: Brooksbuddies THANK YOU • We thank all of our volunteers who put out water and sports drink for the weekend runs for September and October. RAWear • Get the latest in RAW signature wear. See Kelly “K2” Richards to purchase tops, shorts and accessories. If you have news to share with RAW, please send your footnotes to President

November 2006 |


Hood-to-Coast 2006 – The Year of the Rookie By Jeff “Barney” Barnhart


ou have heard references to the Chinese zodiac Year of the Tiger and Year of the Dog, but for this year’s Hood-to-Coast (HTC) Relay, we had the Year of the Rookie. Why? Of the 13 years I have run this race this was the most rookie runners I have had on the team. In the past we have had three to six, but this year there were seven new runners to the team.

As team captain, my biggest worry was to make sure the few remaining veterans could guide the rookies through the adventure and successfully complete the race (and have a great experience at the same time). By the looks of the empty beer cups on the table at the beach, I think we were successful. With all the RAW blood on the team, it was no surprise the race went very smoothly; this team ran the fourth fastest time in 13 years. As always there are a few misconnects or minor problems. Just ask Cindy Lee about the two minutes and 27 seconds she waited at the exchange for Mike to show up to run the next leg. Or all of Van Two during the second leg of the race and the abundance of food they had in the van. In reality the van was missing all of their food which was sitting in the Portland hotel. But these are just minor issues compared to others that can happen during this long run. Bottom line: no injuries, no lost runners, no fights, and everyone ran their legs. The real indication of team success was seen in the response from other RAW members who were wishing they had been in Portland running. The envy among other runners was at an alltime high around the clubhouse before and after the race. Because of the additional interest in the race I have decided to help captain two RAW teams for the 2007 race. I must be totally nuts!

The 2006 Team gets ready before going to the top of Mt. Hood for the start.

This influx of new runners was due mainly to some long time veterans deciding it was time to hang up the HTC shirts and let others enjoy the experience. The new runners all had one thing in common, RAW. For the first time in 13 years the team was made up almost entirely of all local runners with the connection to RAW. The connection to RAW not only provided a common thread among the team, but for the first time in three years, forced a change in the team name from HTC Castaways to RAWhide. Staci “Tini” Rivero and Noreen “Diva” Henry were the driving force behind the change led by a mighty “Yee Haa!” from both. With the new runners we officially transitioned to a RAW-based team. When word spread other RAW members were asking, “Is there still room on the team?” As it turned out, the only team member change came with a last minute runner injury. Tony “Flash” Flesch was able to come to the rescue of the team as a sub. Flash did a great job in getting flights booked and his schedule rearranged to run in less than two weeks.

Here are some of the details of the 2006 race. Mileage 197.5 miles Team Time: 27:16:23 Average pace: 8:11/mile Place: Overall 295/1032 Division 53 / 303 Van One Mile Average – 8:16/mile Van Two Mile Average – 8:06/mile Men Mile Average – 7:46/mile Women Mile Average – 8:36/mile Fastest Average – Henry Gaplin – 6:49/mile for 17.2 miles This year’s team, in running order, was comprised of Mike Ahearn, Tony Flesch, Noreen Henry, Dana Buccigrossi, Jeff Barnhart, Staci Rivero, Samantha Galpin, Kirsten Keats, Henry Galpin, Jim Rubalcaba, James Uhelski, and Cindy Lee. In 2007, all but one runner from the team this year will be returning which is a team record. This race had brought more great memories than any other race I have participated in, but on the other hand there are very few races I have run 13 times. The HTC is one of the most unique races around and as long as I get in, I know where I will be the last weekend in August…running from Mt. Hood to Seaside, Oregon.

RAW Pitches in to Keep Grapevine Beautiful Over 20 RAW members participated in the Keep Grapevine Beautiful Park Clean-up day on the 23rd of September. Members picked up trash along both sides of the road between the clubhouse and the lakeshore. Then from the Dove Loop boat ramp west for a hundred

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yards or so. The group collected over 25 bags of garbage, a car battery, a few tires, a chair and part of a floating dock. For their efforts the group was rewarded with a rainstorm (hey, it did cool off after that), hot dogs, cookies and other

refreshments back at Casey’s Clubhouse. A big thanks to Gary Howsam and Thomas Okazaki for their efforts with organization the event as well as everyone that volunteered.

Lake Grapevine Runners & Walkers

Annual Holiday Party Geez, I can’t get my loot through the chimney! What should I do?

I know…leave the desserts here with me!

Saturday, December 16th 7:00 p.m. Rick & Linda Fogle’s Home 5404 Willow Lane, Colleyville 76034 BYOB and a side dish to share. Check the RAW E-Bulletin Board for additional information

November 2006 |


Message from North Texas Trail Runners

UltraCentric Races:

4 races over 48 hours that starts at 9:00 am on Friday, November 17, 2006 Dear RAW Members, On behalf of the North Texas Trail Runners I’d like to invite the members of RAW to participate in the 2007 UltraCentric Races. We are looking for race participants as well as volunteers. The UltraCentric consists of four races: • 48 hour National Championship • 24 hour National Championship • 12 hour race • 6 hour race The 48 hr race starts at 9:00 am on Friday, November 17, 2006, and the other three distances start at varying times on the 18th. This is a major national event. Many of the elite U.S. runners are

already entered, and we want to provide them, as well as all of the other participants, with first class support. We need at least 100 volunteers for four hour periods each. All of the information about UltraCentric and how to register either for the race or as a volunteer is on our website: . Sincerely, Jay Norman Volunteer Coordinator

PrairieMan Half Iron:

The Third Stop of My Journey to a Dream By Byron Benoit


ince 1989, after watching Dave Scott and Mark Allen (he became my sports hero that day) battle to the Hawaiian IronMan finish line, I have always wanted to do an IronMan (IM). The main obstacle preventing me from attempting this sooner has been my inability to swim. Through the years I have said I would do an IM by the time I was 40. Then in December 2005, my wife Leah reminded me of two things: 1) that I was turning 40 in another nine months (September 22) and 2) I still couldn’t swim. She’s also the woman who reminds me that you can’t win the lottery unless you play (which we never do). So in January 2006, I started in earnest to try and learn to swim. It’s been hard, swimming is not easy for me, but I have kept with it and have made some improvement.

my rank overall for the swim was 264 out of 268. But I was able to recover some ground on the bike and even more on the run. The most thrilling part about the day was having a race plan, sticking to it, and having a pretty good end result as I placed 77 overall.

In June I traveled to Lubbock with Lee Miller, one of my training partners. He did the Buffalo Springs Half IronMan, I did the TriRaider Sprint Triathlon (my first tri). Then in July I did an Olympic distance tri in Grand Prairie (second tri, first without a wetsuit). That leads me to my third stop – the PrairieMan Half IronMan. I had an awful swim;

I would like to give a special thank you to my coach, Mary Lessor, for a solid training program that has kept me injury free, and to Scott Decker for being a sounding board on many, many training and racing issues. Last, but not least, to my loving and very supportive wife for allowing me hours upon hours to train and for helping me to realize my dream.

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Bryon is all heart and guts during his first Half IronMan, finishing in the Top 100.

The end of my journey and the fulfillment of my goal will climax on April 15, 2007 in Tempe, Arizona, at the IronMan Arizona. So I am looking forward to a winter in the pool, time spent on my indoor trainer and runs at Club RAW.

On Your Mark Top Ten Local Races

By Mark Miller, 2005 RRCA Southern Region Runner of the Year With a new year approaching, I thought I’d list some of my favorite local races for your consideration. One of the benefits of having lived in the North Texas area my entire life is that I’ve had the opportunity to observe the DFW running scene for many years. I still run some of the same races today that I entered as a boy. Because I love lists, here are my top ten area road races. I’ve excluded RAW sponsored events because it goes without saying that they’re at the top. There are no set criteria for this list. It may be based on competition, the course, organization, tradition, post race activities, or just sentimental reasons. Next time you’re perusing the local race calendar, give these some thought.

1. Dallas White Rock Marathon, Relay, and Half Marathon, Dallas, December. Good course, good support, generally well organized, and an outstanding 10 mile aid station. In recent years, they’ve really stepped up the prize money, bringing in strong competition. The post-race party at the American Airlines Center allows you to celebrate your race on the same floor where Mavericks and Stars play. It’s a chance to race a good marathon after sleeping in your own bed, with none of the hassles or expenses of travel. 2. The Cowtown, 5K, 10K, Half Marathon, Relay, Marathon, Fort Worth, February. Okay, this race receives lots of criticism (much of it justified), and I’m not thrilled with the direction they’ve taken the event in recent years, but the last Saturday in February is still a big day for me. Growing up, the Cowtown 10K was the most important local road race to me and the one I most wanted to do well in. The event lost a lot when it moved downtown. There was something special about finishing down Exchange Avenue and under the big Stockyards sign. Nevertheless, Cowtown will always be special to me. 3. Fort Worth YMCA Turkey Trot 5K & 10K, Fort Worth, Thanksgiving Day. This race is as much a part of my Thanksgiving tradition as turkey at Grandmother’s house (which, conveniently, is close to the race site) and the Dallas Cowboys. Not as large as its Dallas counterpart, but has a more intimate feel. 4. Mayfest 5K & 10K, Fort Worth, May. This one will always be special to me because it was my first ever road race. The event has changed formats, courses, and distances several times since, but it’s still a favorite. The most recent version featured a start and finish on the grass levy in Trinity Park. Rain the night before made for lots of mud puddles. Fun stuff. 5. Hit the Bricks 5K, Fort Worth, April. This point-to-point course is smoking fast and brings out great local competition. If you want to run a fast time and compete against some of the area’s best runners, this is the place to do it. Finishes on the Farrington Field track. School buses take you to the start, so if you haven’t ridden a “yellow dog” since childhood, here’s your chance.

6. Run to Joe’s 5K, Fort Worth, March. I love the Stockyards area of Fort Worth, and I like Mexican food, so this one’s obvious. A unique course with two outand-back sections allows you to keep an eye on the competition. Good post race party with food from Joe T. Garcia’s. The 2007 version will mark the race’s 10th anniversary. 7. Haltom Stampede, 5K & 10K, Haltom City, February. A fast 5K course with a big downhill in the final mile and a track finish. The 10K features some substantial hills before the same final mile as the 5K. This schedule is staggered so that one can run both races. I ran this one for the first time at age 13 and have done so many times since. A regular “RAW Off to the Races” destination. 8. Germanfest 15K & 5K, Muenster, April. Making the trip north to Muenster is an annual tradition for many local runners. Go once and you’ll understand why. Both races start at noon and the 15K is very hilly, so don’t go expecting a PR. Do go expecting to have a blast. The post-race festivities are legendary and are well worth the 70 + mile drive from the Metroplex. 9. Azle Lake Run 10K & 2 Mile, Azle, May. Another one I’ve run many times as Azle is near my hometown of Boyd. The 10K is challenging, as the second half is quite hilly. Not to mention the late May heat and humidity. Nonetheless, a fun race in a neat town. The race has a small town feel, and the community really gets behind the event. Both races finish on the Azle High School track. The event celebrated its 25th running in 2006. 10. Grapevine Fillie Trot 5K, Grapevine, February. A relative newcomer to the local scene (since 2000), this is a good one. Put on to support student groups at Grapevine High School, this one often brings out some fast competition (including good local high school runners). Plus, it starts and finishes near the RAW clubhouse and is on the trails we all know so well. Quick awards presentation and good post-race food. They do it right.

We all have favorite races, and these are a few of mine. We are fortunate to have such an expansive list of quality events in DFW. There are many that I hated to leave out of my top ten. I excluded defunct races, as some of these bygone events certainly would have ranked high. This should remind us that we should all be appreciative of the volunteers and organizations that work so hard to keep the local running scene going strong.

November 2006 |


First Steps The New Runner’s Guide Getting Started

Runners Speak: Clydesdale and Filly

Are you still thinking about taking your first steps as a runner? Do you still need some convincing about why you should start running? Here is a list of compelling reasons to start. Once you’re ready to begin join us any weekend.

The Clydesdale Division in running is for male runners who are over a certain weight. The division for females is called the Filly or Athena Division. There is not a standard weight for these divisions. Whenever races have these divisions they advertise them with the minimum weight requirement listed. These divisions exist to give bigger runners a better opportunity to run competitively.

1 Running is the most effective form of cardiovascular exercise. Thirty-plus minutes a day, four days a week will yield an excellent level of fitness in the shortest possible period of time. 2 Running is the most accessible and affordable sport. No matter where you live, work or travel, an excellent area for running is almost always nearby. 3 Running is inexpensive and simple to learn. All you need is a good pair of running shoes, appropriate running clothing, and motivation to start running. Running is natural and information on proper training is widely available through books, websites, magazines, and other resources. 4 Running is one of the best ways to reduce stress. Thirty-plus minutes of running will work wonders in dissolving stress. 5 Running is an excellent component of any weight control program. Few activities burn calories so quickly and effectively. 6 Running is a flexible method of training. You can run at your own pace, with or without company, at whatever time of day best suits your schedule. 7 Running makes you feel good. Fitness, self-esteem, empowerment and confidence all increase with exercise. 8 Running offers a unique opportunity for recreational runners to mix with world-class athletes. You can’t play at Wimbledon or on the LPGA tour, but on any given weekend, recreational runners compete in racing events with the fastest people in the sport. There are also low-key social events that emphasize fitness, fun and friendship. 9 Running is for families and individuals of all ages. There are running programs for kids, beginners, womenonly races, masters programs for those over 40, and events for families. Set an example for your children and make running and a healthy lifestyle a family priority. 10 Running puts you in good company. Millions of people already run for health, fun, fitness and competition, including US Presidents, governors, law makers, celebrities, CEOs, mothers, grandfathers, and many more.

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Equipment, Gadgets & Gizmos: Running Watch A watch designed for runners is the one thing that nearly every runner has and is rarely without whether running or not. I find a running watch to be one of the telltale signs of a runner who is in their everyday clothes. Anyone all dressed up with a plastic-looking, huge-face digital watch has to be a runner. There are hundreds of varieties and price ranges for watches. The most basic thing to look for is a memory function to record mile times in races or lap times in speed sessions. Watches vary in terms of extra functions with some more useful than others. They cover the board from dual-time clocks to pacing options, some even claim to actually run for you (or so it seems). The good news is that most of the models are surprisingly easy to use, with prompts onscreen telling you which mode you have entered and what happens if you hold down a particular key. Don’t be so dazzled by functions that you forget the real basics: is the screen readable at arm’s length, and are the buttons easy to use on the run? A watch that tells you your aunt’s birthday will lose its shine if you accidentally hit the stop button when you want to record a lap. The chances are that the watch you choose will also be water-resistant, and have a stopwatch, an alarm and an electroluminescent backlight (the sort that lights up the back of the screen evenly). This last feature is especially important if you run in the dark. If you want more information or real-feedback on watches just put a posting on the RAW bulletin board. Members love to share their opinions!

In Step With Kim Danahy

What has been your fondest running memory? Running the Taos Marathon in New Mexico. We ran through Indian Reservations, Mountains and then received a handmade medal from the Orphans from Taos.

How long have you been running? 15 years How long have you been a RAW member? Going on 2 years! How did you find out about RAW? I live 1.5 miles away, ran by one day then checked it out the website! You’re rarely able to run at the club yet you have a strong connection to the club (explain that). Where to begin…I have a strong connection with the group by postings on the bulletin board and when I do see someone familiar at a race I say hello! My goal for this new year is to get out of my “shyness” shell and get over to the club more often than not. Do you do anything special before or after running or do you have any pre/ post-race ritual? I pray Do you have a favorite place to run? Garden of the Gods, Colorado Where is the most unusual or unique place you’ve ever run?

Kim Danahy running the Lost Dog 5K.

Unique...Sandia Mountains in New Mexico

What do you consider your biggest running achievement? Being able to run after having two reconstruction surgeries on my left knee. What running gear would you never travel without? The standard runner’s gear; running shoes, shorts, sports bra, and singlet. GU, Gel, or Gatorade? Gel What has running taught you about yourself or what have you learned about life through running? That with perseverance I can achieve great things! What would the members be surprised to learn about you? For 16 years of my life I was a figure skater. Anything else you’d like to add? Did I mention that I am very shy?

Sign up to volunteer at the 2006 Wellstone Dallas White Rock Marathon

RAW Mile 10 Aid Station Sunday, December 10, 2006 Theme: Hawaiian If interested in volunteering, contact Thomas “T.O.” Okazaki at or sign up at the RAW clubhouse.

Board Certified Orthopedic Clinical Specialist 26+ years of experiance

Outpatient physical therapy & rehabilitation • upper extremity • lower extremity

• back • neck

Volunteers Needed November 2006 |


Giving back to the sport

Know someone who you’d like to recognize in the next issue of The FOOTPRINT? Please send your nomination to

By Susan Barnett This issue of The FOOTPRINT recognizes Jeff Barnhart, who went above and beyond the call of water duty recently. Jeff put out the drinks as usual, but because he knew that a group of runners was starting at 5 a.m., he made sure the water was there and waiting at the second water stop when the runners came through at 5:15. Then he made a stop at the four-mile turnaround to leave water, even though that is not part of normal water duty responsibilities. He picked up one of the runners who had fallen ill on his way back to the clubhouse, but “Barney” wasn’t yet finished. He drove out to Dove Loop and Dooley, leaving another cooler so that those running the East loop would also have drinks. Barney, your extra effort was greatly appreciated, as are your many other contributions to our club..

Jeff Barnhart

A second “Giving Back” recipient this month is Troy Pruitt, also for excelling in the hydration area. When Troy had water duty, he brought a huge cooler of Mexican beers. He even brought fresh limes wedges and a beer opener that he attached to the cooler on a long string. His philosophy was that when you’re in charge of water you’re in charge of all liquid refreshments! It was his first time volunteering for water duty and he did an OUTSTANDING job.

Troy Pruitt

The Inaugural “Tours de Fleurs” Comes Up Roses By Thomas “T.O.” Okazaki


ore than 1,600 runners turned out for the inaugural Lennox Tours des Fleurs 20K and 10K race on Saturday, Sept. 23 at White Rock Lake in Dallas. Hosted by the Dallas Arboretum, the event also featured a corporate five-member team 10K race, sponsored by Toyota, and a one-mile fun run. The race organizers went all out for this first time event. One could tell immediately at packet pickup how generous the freebies and prizes would be at this race. Along with a sharp looking tech shirt and a dandy goody bag, runners were also treated to live music, free beer and tons of wonderful gifts and prizes given away during the awards ceremony. Free pairs of Fila shoes and a great lawn chairs were handed out as age group awards. Didn’t place in the top three? No problem! Each runner was handed a free Tours des Fleurs running cap at the finish. Parking was a bit of a challenge. Runners arriving early were still greeted by heavy traffic. The neighborhoods surrounding the event had plenty of “no parking” signs out. Some participants were parking as far as Winfrey Point, and gaining access to the course from there. The only thing that could put a real damper on the event was the weather. The race started under cloudy, overcast skies with the starting temperatures hovering around 84 degrees. There was a strong wind coming from the south, bringing in heavy moist air. The combination of the heat and humidity proved to

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be too much for some. A number of runners seemed to be in need of medical assistance that morning. A large bucket of ice was made available at the finish line as the race progressed. The 10K course was a simple out and back. The 20K event looped the entire White Rock Lake in a counterclockwise direction, leaving its scenic shoreline for a short segment on the west side. There were bands, cheerleaders and drumlines along the way to give the runners an extra push to keep running fast and log a PR. RAW’s Mark Miller finished a strong fourth overall in the 20K race, at 1:16:59 (second AG), despite not feeling well and having gotten off course at an unmarked turn. Craig Minyard led all RAW finishers with a strong 38:32.8 in the 10K, despite tough conditions, good for second in his age group also. There was an impressive array of vendors to greet the runners with various free beverages and snacks after the race, including ice cream and small breakfast sandwiches. Considering the size of this event and the fact that it was the first time it had been ever put it on, the race organizers did a very impressive job. The local running scene could use another “major size” race in the area after losing both the Symphony 10K and Minyard Buddy Run in recent years. The solid turnout for the Tours des Fleurs will hopefully prompt the promoters to put on another edition of this fabulous event next year.



Health and Injury Prevention: What Every Runner Should Know Marybeth Crane, DPM, FACFAS, CWS Broken bones or traumatic fractures are actually quite rare in runners, unless you happen to be a certain RAW member who tripped over a curb last year. Stress fractures however may occur in runners when their training changes or intensifies. These are part of the all too often “Too much, too soon, too fast” injury phenomenon seen in new marathoners or just those working on their 5K times a little too hard! Stress fractures are truly an overuse injury like tendonitis, fasciitis, and shin splints. Bone normally breaks down and builds up in response to the stress of running. A fracture occurs when that stress accelerates faster than the body can respond with an increased ability to remodel and build up bone. This is why the 10% increase in mileage or intensity rule is so important.

tell my patients I have X-ray vision in my thumb, because when you hit the spot…the patient jumps off the table. Remember, the X-rays may be negative for 10 days to 2 weeks after the onset of injury. Bone scans or an MRI can diagnose these fractures earlier, but usually are not necessary. Treatment: Most will heal with time and yes…that rest no one wants to ever take…ice and anti-inflammatories help with the symptoms, but some studies have shown anti-inflammatories like Motrin or Aleve actually can slow bone healing. You may need immobilization in a stiff shoe or walking cast. In very severe cases, crutches and a fiberglass cast are needed! (Usually because you didn’t listen to your doctor.) Surgery is only necessary when the fracture transitions from a stress crack to a true fracture and become misaligned.

Some runners are predisposed to getting stress fractures. In fact, studies show that 60% runners in which stress fractures occur have had one before. Some factors that are intrinsic (in other words, blame Mom) are low bone remodeling rate, extremes of body types (too large or too thin), skeletal alignment, and yes…being female! The “female triad” is well-documented in high school and college girls in which there is an eating disorder, amenorrhea, and osteoporosis…these girls need help and quickly! Other factors are extrinsic (yes, these you can change easily) including improper training, inappropriate shoe gear (not everyone should be in a light training shoe!), and running on irregular surfaces. Other factors are modifiable with some help; such as improper biomechanics, leg length discrepancies, and muscle strength and flexibility imbalances.

Recovery requires no running, jumping or playing with the other kids! Cycling, deep-water running, and swimming are allowed, but no repetitive weightbearing stress to the area. These usually take 6-8 weeks to heal.

Symptoms: The signs are localized bone tenderness not associated with distinct trauma or pain that does not decrease with rest and doesn’t “warm up” when running. You may notice localized swelling, redness and distinct pain when pressing on the bone. I

Bottom line: Run smart, prepare correctly, and don’t hesitate to ask for professional help to achieve your running goals without getting hurt.

Prevention: Once you have a stress fracture, you are at risk for developing another one. Things you can do to better your odds are don’t be stupid about your training. Review your recent training habits and shoe gear. Consult a coach if you need help with training patterns. Have a biomechanical assessment. Sometimes physical therapy, chiropractic manipulation or orthotics are needed to correct imbalances. Take a multi-vitamin and a calcium supplement for women. And above all, start listening closer to your body. Lay off and/or slow down when you have muscle, tendon, or joint soreness.

For more information, contact Dr Crane at

UPDATE Welcome to all our new members

New members John & Paige Applegate Claire Bruce Carl Bush Mark Cardullo David Dorband Kimberly Foss Brad Frazier John Gravitt Will Hall Craig Kitterman Anna Lovell Christina Lujan Joanie Martin Sara & James Williams


Jeff Barnhart Penny Brown Ryan Burns Thomas Byno Elsa & Nelson Camara Jeff Gartland Ken Hall & Family Rhonda L. Houston Roy E. Lange Andrea Lorden Brian Luker Ken Macinnes Dale D. Mauger Marty & Tia Metzger Mark Minorik Craig & Jeannie Minyard Don Porter Lee Rebodos Mindi Rice Kelly Richards Staci & George Rivero Jim Rubalcaba Roxanne & Tim Schroeder Julie Sheridan & Family Neil Sobol Jim Uhelski Stan Ujka Keep your RAW membership current RAW now offers on-line renewals through detail.cfm?event_id=1310038

November 2006 |




t all started when Alan came home one night and told me that it was time to go visit his family in Australia. The trip was overdue indeed since it had been two years since our last visit. We picked September for two reasons: a) It is springtime over there, and b) it would be nice to celebrate Alan’s birthday (Sept. 21) with a good part of the Walker family Down Under. Once the trip was organized, I went online to look at races because racing in Australia would be like icing on the cake. Since my in-laws live not far from Wollongong, a big town located one hour south of Sydney, I checked local websites for races. And there it was, the Blackmores Sydney Marathon! We had 12 weeks to train, which gave us plenty of time to do a few long runs. Perfect! On September 13, we headed for Australia and got there early on Friday, two days before the race. We drove down to Wollongong, and spent Friday with Alan’s family, then headed back to Sydney on Saturday to pick up our packets and spend a quiet, relaxing evening before race day. Race Day: The hotel was located about two km (1.5 miles) from Milsons Point, the start of the race at the NE corner of the famous Harbour Bridge, and the quickest way to get there was on foot. It was really nice to walk with many more runners across the Harbour Bridge, that was closed to cars for the occasion, with the sun rising over Sydney and the Opera House. The marathon started at 7:10am sharp with a short, steep uphill that gave us a taste of what to come…The first 1.5 km (one mile) took us to adjacent streets before getting us back to the Harbour Bridge, and we ran across the bridge to reach downtown Sydney. There were a few TV cameramen waiting for us on the bridge and a TV news helicopter hovering over us as we crossed the bridge, and of course we all smiled and waved at them. Once downtown Sydney, the course started meandering a lot, making us run loops that radiate from a center, a little like a daisy with three or four petals. About three miles from the start, while running through the Botanic Gardens, one of the Sydney landmarks, one of these petal-like loops gave me the chance to appreciate the elite runners and their seemingly effortless strides. How beautiful they looked, barely touching the ground…I watched them flying by and as I was looking over my right shoulder to catch one last glimpse, I noticed some runners taking a last glimpse, too. We left the Botanic Gardens and set off southwest toward Centennial Park. To me, running through Centennial Park was without contest the most beautiful part of the course because

12 FOOTPRINT | November 2006

all the trees and plants were in full blossom (remember, it is springtime over there). We had plenty of time to appreciate the beauty of the park as we ran about two miles along colorful flowers, breathing their delicate scents. Then, after a last loop in the park, the course took us meandering some more to the west side of the city, towards the industrial harbor and the ANZAC Bridge (ANZAC stands for Australian & New Zealand Army Corps). The crowd was great, cheering us along the way. Lots of spectators were using these plastic clapping hands, and a few, a cowbell. It reminded me of our own T.O. (a.k.a. Thomas Okazaki), and of my friends at RAW. The second half was much slower than the first half, due to the presence of short, but steep uphills. To give you some idea, I ran the first half in 2:06, and the second half in 2:26. The last hill was located 1.5 km (one mile) before the finish and from what I heard afterwards it really got the attention of many runners! It was comforting to hear that I had not been the only one suffering through it. Then it was the last mile or so running along the Botanic Gardens, next to the Conservatory of Music, with a great downhill taking us to the finish line near the Opera House! What a spectacular ending to a nice race! The race itself was well organized. There were many police officers helping us through intersections and lots of volunteers at the aid stations, and there was plenty of water and PowerAde for everybody. However, the organization before and after the race was not as great. Before the race, the packet pickup and exposition were located in the pedestrian area of Sydney, under a very small canopy, maybe twice the size of the RAW clubhouse. It was very small. As a result, runners were waiting outside the tent to pick up their packets, and the exposition was nonexistent. There were only two vending booths (PowerAde / Power gels, and running gear), a massage booth and the Tokyo marathon booth. Talk about being disappointing! On race day, there was no shuttle provided to the start, only public transportation, and it would have taken us a good 10 minutes to get to the metro station. As for the buses, it was just easier to walk. The finish area, called Recovery Village, was not very well organized either, mainly because Sydney hosts four races on the same day: a family run, 5K, as well as a half and full marathon. After crossing the finish line, it was a little confusing because we had to walk a third of a mile uphill to get to the Recovery Village and there was no station to retrieve the chips. Volunteers were strolling around amidst spectators and runners, and I

Alan and Hélène Walker on race day in Sydney, Australia.

would still be wearing my chip if one of the volunteers had not spotted me. And since the volunteers in charge of retrieving the chips were not wearing any official marathon gear, I was a little reluctant to give the chip away to anybody. I watched him as he dropped my chip in a white bucket standing under a tree, and noticed that more people were dropping chips into the same bucket. Then I noticed more white buckets around, partly filled with chips. Good! Once in the Recovery Village, getting the finisher’s medal and T-shirt was a little confusing too because the line was meandering between vendors with their own waiting lines, and after a while nobody knew which line was waiting for what. After having received my finisher’s medal and shirt, there was another frustrating moment as I went in search of food. There was no more food left for us marathoners. All the runners from the three shorter races got all the goodies (door prizes, gizmos and food), all that was left was paying vendors, and of course I had no money on me. The organizers NEED to do something about it since it has been the main complaint for years on the marathon guide website. Although I hear that one solution is to run a sub-three hour to beat most the halfmarathoners to the goodies.

Rating the Race Spectators Organization Course Course Difficulty

   1.5 toenails + 1 blood blister + “30 Hour Later” cramps

Overall, the Sydney Marathon is a good race to do if one wants to run a picturesque course, receive a nice finisher’s shirt and medal, and can overlook the lack of everything at the Recovery Village after the race.

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

From 5Ks to ULTRAS July 4, Atlanta, Georgia

Peachtree road race 10K Jeff Garber: 37:57

July 30, San Francisco, CA

San Francisco marathon Rhonda Zellmer: 4:46:16

July 30, Carrolton, MI

Carrolton Charity marathon Sam Thompson: 3:31:43

August 2-16, Dallas, TX

Jogger 5K Summer Series #11-Jeff Garber: 18:44, MMW #12-Jeff Garber: 18:32, MMW #13-Jeff Garber: 18:45, MMW

August 5, Dallas, TX

CCCD 3X2 mile relay Team Aces: 46:25 (Henry Galpin)

August 6, Dallas, TX

two white Dogs 5K run Kim Dahany: 26:09, 2nd AG

August 11-12, Steamboat Springs, CO

wild west relays

Team Uline: 28:20:33, 3rd place (Dale Mauger)

August 26, Arlington, TX

Sept. 10, Stowe/Morrisville, VT

Craig Minyard: 17:51, MMW Ken Hall: 17:51.1, 1st AG

Ross Darrow: 4:57:51

Augusto Gusto 5K

Sept. 2, McKinney, TX

McKinney Firefighters 5K

Ken Macinnes: 20:51:35, 2nd AG Team Flower Mound: 1:33:49.70 (Ken Macinnes)

Sept. 3, Albuquerque, NM

new mexico marathon Ken Hall: 2:59:29, 3rd AG

new mexico half marathon Pat Noell: 4:10:09

Sept. 3, Virginia Beach, VA

rock ‘n’ roll half marathon Mark Sparks: 1:42:43

Sept. 4, Ft. Worth, TX

FwrC Labor Day 15K

Craig Minyard: 58:39, 1st AG Troy Pruett: 59:33, PR Lee Rebodos: 1:01:14 Paul Gerba: 1:20:52 Jill Smith: 1:33:01 Jessica Roberts: 1:35:16

FwrC Labor Day 5K

August 13, Dallas, TX

Mark Miller: 17:02, 1st AG, 3rd Overall Ross Darrow: 29:19

Mark Miller: 54:27, 1st Overall Jeff Garber: 57:35, MMW

Sept. 4, Dallas, TX

Summer bath house 15K

August, 20, Ft. Worth, TX

FwrC watermelon 5K run Stan Ujka: 18:40, 1st AG

FwrC watermelon relay

Ernie Orzuna/Stan Ujka: 5:25, 2nd Place

August 20, Manitou Springs, CO

Pikes Peak marathon Adrienne Stipe: 7:56:13

August 23, Dallas, TX

Daylight to Darkness 5 miler Jeff Garber: 29:57, MMW

August 25-26, Mt. Hood to Seaside, OR

Fred meyer hood to Coast relay Team RAWhide: 26:54:35 (Jeff Barnhart, Tony Flesch, Henry Galpin, Samantha Galpin, Noreen Henry, Kirsten Keats, Cindy Lee, Staci Rivero, Jim Rubalcaba, Jim Uhelski

Labor Day 15K run

Mindi Rice: 1:00:00, 1st AG Dean Baranowski: 1:08:04, 2nd AG Colleen Baranowski: 1:11:02, 1st AG Mike Evans: 1:10:07 Gregory LaMothe: 1:21:13

Labor Day 5K run

Thomas Okazaki: 20:10, 1st AG

Sept. 9, Addison, TX

mary Kay 5K

Mary Lessor: 26:21:10

Sept. 9, Grapevine, TX

the Knobbler 15K trail run Rita Law: 10th Overall Todd Roper: 13th Overall

Sept. 10, Minneapolis, MN

City of Lake 25K

Kelly Richards: 2:08:52, PR

Stowe marathon

Sept. 17, Anaheim, CA

Disneyland half marathon Tony Flesch: 1:52:36

Sept. 17, Philadelphia, PA

Jefferson hospital Philadelphia Distance run half marathon Jeff Garber: 1:28:45 Mark Sparks: 1:38:34, PR

Sept. 16-17, Wrightwood, CA

Angeles Crest 100 mile endurance run Scott Eppleman: 26:04:23

Sept. 17, Sydney, Australia

blackmores Sydney marathon Alan Walker: 3:57:47 Helene Walker: 4:32:32

Sept. 23, Dallas, TX

Lennox tour des Fleurs 20K Mark Miller: 1:16:59, 2nd AG Steve Bryant: 1:41:02 Laurie Lukanich: 1:52:08 Dan Banse: 2:02:41 Lauren Wallach: 2:09:07 Debbie Bryant: 2:22:15

Lennox tour des Fleurs 10K

Craig Minyard: 38:32.8, 2nd AG Thomas Okazaki: 42:29.4 Mike Evans: 45:55.4 Gregory LaMothe: 50:40.7, 1st AG Kim Dahany: 1:00:43.4 Jeannie Minyard: 1:01:26.8 Ruanne varden: 1:26:21

Sept. 23, Denver, CO

regis university Physical therapy 5K run Henry Galpin: 21:03

Sept. 30, Nashville, TN

Shelly bottoms boogie 15K Dirk Hayes: 1:03:26, 2nd AG

Sept. 30, Grapevine, TX

vineyard 5K run

Rick Hanson: 18:08, 2nd Overall Craig Minyard: 18:16, MMW, 3rd Overall Jeff Garber: 18:18, 1st AG Troy Pruett: 18:53, 1st AG Jack Hase: 20:40 Thomas Okazaki: 20:49 Mark Sparks: 21:44 Brad Liles: 22:29 Kelly Richards: 23:20, 2nd AG Gregory LaMothe: 23:39, 1st AG Steve Cox: 24:59 Brian Luker: 29:56 November 2006 |



Sept. 30, Grapevine, TX

walk For the whisper 5K Steve Bryant: 22:17, 2nd AG Debbie Bryant: 29:26, 3rd AG

Oct. 1, Dallas, TX

Lost Dog 5K

Kim Dahany: 26:40, 1st AG, 2nd Overall

Duathlons & Triathlons Aug. 6, Dallas, TX

two white Dogs Duathlon

(2 mile run/9.4 mile bike/2 mile run) Laurie Lukanich: 1:04.44, 1st AG Bridgett Smith: 1:16.25, 3rd AG, 1st Duathlon Race

Aug. 6, Bossier City, LA

river Cities triathlon

Aug. 27, Penticton, British Columbia


(2.4 mile swim/112 mile bike/26.2 mile run) Tom Ruyle: 12:31:30 Carl Stipe: 13:00:59 Noel Widdowson: 14:53:09 Bill Everett: 14:53:37

Aug. 26, Wichita Falls, TX

Subaru Ironman Canada

Sept. 10, Grand Prairie, TX

Prairie man half Ironman

(1.2 mile swim/56 mile bike/13.1 mile run) Scott Decker: 5:11:57 Byron Benoit: 5:32:18, 1st Half ironman Race Julie Sheridan: 5:40:08, 2nd AG, 1st Half ironman Race Steve Bryant: 5:43:38, PR Lee Miller: 5:46:56 Thomas Okazaki: 6:07:18


400 Meter Freestyle Trish Fields: 5:22.48

(750 meter swim/12 mile bike/5 km run) Scott Decker: 1:09:50.4

Stonebridge ranch triathlon

(1.5 km swim/40 km bike/10km run) Marty Metzger: 3:14:36.8, PR

FInA world masters Championships

Pr-Personal Record AG-Age Group mmw-Male Masters Winner Fmw-Female Masters Winner

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




Training Programs 5505 Colleyville Boulevard Colleyville, TX 76034 817-849-1562

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Serving Lake Grapevine Runners and Walkers

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14 FOOTPRINT | November 2006



Huge Selection of Technical Apparel



Debbie Carpenter Brad Liles Dale Mauger

(500 yd. swim/18 mile bike/5K run) Scott Decker: 1:16:18, 1st AG Dan Banse: 1:21:33, 3rd AG Noel Widdowson: 1:26:48 Lauren Wallach: 1:46:33

Aug. 13, San Angelo, TX


hotter ‘n’ hell hundred 100 Kilometers

Aug 4-17, Palo Alto, CA

texas man Sprint triathlon

Oct 1, McKinney, TX


Reba Becker Abby Cox Steve Cox Thomas Okazaki Cindy Owings Armand Phillippi

Sept. 17, Las Colinas, TX

(1/2 mile swim/18.2 mile bike/5K run) Jim Lukanich: 1:22:52, 3rd AG

wool Capital triathlon

hotter ‘n’ hell hundred 100 miler


Jeannie Minyard: 30:04 Ray Harris: 30:28 Will Hall: 33:28 Kristine Hall: 35:36 Ken Hall: 35:38



memberShIP APPLICAtIon  New Membership

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i know that participating and volunteering to work in club events can be potentially hazardous. i assume all risks associated with running, walking, and volunteering to work in club events. Having read this waiver and knowing these facts, and in consideration of your acceptance of my application for membership, i, for myself and anyone entitled to act on my behalf, waive and release the Lake Grapevine Runners and Walkers, inc., Road Runners Club of America, and all sponsors, their representatives and successors from all claims of liabilities of any kind arising out of my participation in club activities. i grant permission to all of the foregoing to use any photographs, motion pictures, recordings or any other records for any legitimate purpose.

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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 on-line 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.

Whether training or racing…always look good…get your RAWear now! Summer wear: singlets, Cool-Max hats and shorts Safety wear: long sleeve bright yellow shirts Sweatshirts Shorts Singlets Cool-Max hats

$40 $20 $20 $15

Long-sleeve shirts Beanie Caps Socks Gloves

$15 $10 $5 $2

Contact Kelly “K2” Richards to make a purchase.

November 2006 |


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

PRSRT STD A 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:

I just got back from a Jamaican vacation and the resort where I stayed had a vigorous exercise program that stressed core muscle activity. I understand it’s quite popular and I can get a DVD of it. Do you know its name? - Laurie from Arlington Dear Laurie: Yes I do. It’s “Pilates of the Caribbean.” - Spareribs Dear Spareribs:

Various runners recommend stretching, either before or after a run. I am a new runner and don’t know much about it. Is it better to stretch before or after a run? Any other tips? - Mike in Coppell Dear Mike:

With respect to your first question, it is better to stretch before or after a run. Stretching during the run, for example trying to touch your toes, can really throw you off your stride. Some other tips: Next time you go to a race, notice that of all the people milling around before or after the race, very few

are stretching. Why is that, if stretching is supposed to be good for you? It’s because stretching hurts and no one likes to do it, that’s why! So if we agree it hurts and we don’t like to do it, but it is good for you, here’s how to get it done the easy way: First, always stretch before a run, never afterwards. After all, if you’ve already run, your muscles are warmed up and loose so why do you need to stretch them? Duh! So always try to stretch a tight, cold muscle. Best is to get up early in the morning and head right into vigorous exercise. Second, do you enjoy trying to touch your toes with a long, slow stretch? Hurts, doesn’t it? To avoid that feeling, use a bouncy, herky-jerky movement to get to the desired stretch. Bounce up and down until your fingertips hit your toes, then quit. You’ve done it! And finally, after the stretch when you are feeling a bit sore, stay away from ibuprofen, since every odd-month issue of Runners World says you should not

depend on it. I find beer, generally two cans, to be the most effective pain reliever. And finally, during the workweek, remember that Texas has an open container law, so never drink beer in the car on the way to work. In fact, it’s important that whenever you use alcohol, do all your drinking BEFORE you get behind the wheel. - Spareribs Dear Spareribs:

I think the advice you offer in this column is idiotic and possibly harmful. I hate your column! I had a good mind to speak to you about it at a race last week, but I have to wear contacts when I run, which leaves me near-sighted and I wasn’t sure it was you. - Scott in Irving Dear Scott:

Sorry you don’t like the column. But I may be able to help you with your contact lens problem. Instead of soaking them in saline overnight, try using Bio-Freeze. - 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 |

November 2006  
November 2006  

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