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FOOTPRINT Lake Grapevine Runners & Walkers

October 2007

www.runnersandwalkers.com

RAW off to the Races… Was it Too RAW to Handle? By Kevin Wessels

next RAW off to the Races Dallas Running Club Half Marathon Sunday, November 4 8:00 a.m. White Rock Lake Dallas, TX VOLUNTEERS NEEDED

RAW runners enjoy a photo opp after successful racing at Too Hot to Handle.

O

ver 50 RAW members converged on White Rock Lake for the annual summer heat suffer-fest known as Too Hot to Handle. This was the latest installment of “RAW off to the Races” and proved to be another successful venture for RAW athletes. Although not the blistering heat seen in previous years, this year’s event still held true to its name and challenged all the competitors running the 5K or 15K races.

“Runners and Whiners” and our running club was immune to the sizzling heat at this year’s race. Mindi Rice was the women’s overall winner in the 15K in 1:01. RAW also took both 15K masters titles. Leana Sloan was the women’s masters winner in 1:05 and Ken Hall was the men’s masters winner in 0:54. In fact, RAW took 5 of the Top 20 finishers’ spots. Robert Fowler and Yolanda Hopping also won their respective age groups.

Because of the large number of racers this year (there were 850 finishers in the 15K and 550 finishers in the 5K), parking became a major issue and delayed the race start by ten minutes so late-arriving runners could grab their timing chips and dash to the start. Normally, a few minutes delay is not a big deal, but at this race, every minute adds that much more sun and scorching heat for the final few miles.

The 5K had some great times, too, although Mark Miller was the unfortunate recipient of a lead vehicle mistake. The lead police motorcycle made the turnaround too early, causing several runners in the lead pack to turn back towards the finish and shave some distance off the full course. The rest of the 5K runners, including Mark, continued to the correct turnaround spot and completed the entire 3.1 mile distance. Of course, this dashed any hopes Mark had of winning the race again like he had in previous years and he finished second is his age group.

Well, that’s only a problem for other runners. RAW does not stand for

Sign up to volunteer for the RAW Booth at the Dallas Running Club Half Marathon on Sunday, November 4, 2007 We need 3 or 4 enthusiastic members for the RAW booth at the Half If interested, contact John Bush johnb@runnersandwalkers. com or Mark Miller at markm@ runnersandwalkers.com

Kelly “K2” Richards took first in her age group. Whether a “RAW off to the Races” special event or not, the annual trek to Too Hot to Handle is always a lot of fun. The running club places well every year and RAW logos seem to overwhelm the finish line announcer and awards ceremony. Congratulations to all of this year’s finishers. Get ready to lace ‘em up again next July. The extended forecast is calling for sweltering temperatures and stifling humidity... another perfect day for RAW racing.


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

RAW Inspirat

n

message from our President, Joe Luccioni

rAw board and Committees PreSIDent | Joe Luccioni JoeL@RunnersAndWalkers.com vICe PreSIDent | Steve Rush SteveR@RunnersAndWalkers.com SeCretAry | Jason Anton JasonA@RunnersAndWalkers.com treASurer | Mary Keeffe MaryK@RunnersAndWalkers.com DIreCtorS

John Bush

JohnB@RunnersAndWalkers.com

Tony Flesch

TonyF@RunnersAndWalkers.com

Kathryn Gleghorn

KathrynG@RunnersAndWalkers.com

Laurie Lukanich

LaurieL@RunnersAndWalkers.com

Mark Miller

MarkM@RunnersAndWalkers.com

Thomas Okazaki

ThomasO@RunnersAndWalkers.com

Bridget Smith

BridgetS@RunnersAndWalkers.com

Footprint eDItor

Kevin Wessels

lgrawfootprint@verizon.net

DeSIGner | Lorraine Wessels ProDuCtIon | Doug Noell

membership Data Doug Noell

MEMBER

MembershipData@RunnersAndWalkers.com

After four long years of drought and hot summer days, we welcomed the constant rains in early June, little knowing then what was yet to come. So here we are as of the writing of this article at the end of August, finally seeing the high waters that submerged sections of our running trails, gradually retreating back to pre-flood levels at Lake Grapevine. Now, we have to deal with all the debris that both Mother Nature and Man (in the form of litter) left. This unique situation has created a special opportunity to give something back to both our wonderful lake park, which has given us many hours of pleasure and enjoyment, and to the great sport of running. I would like to remind you all that the Lake Grapevine Runners And Walkers is a proud participant in the Grapevine Parks and Recreation Adopt-a-Road program. The section of the park that we are currently responsible to keep clean and pristine looking includes the Horseshoe trails and cul-de- sacs down Dove Loop, stretching all the way to the boat ramp at the end of Dove Loop Road. After the lake waters have receded, we will have a park clean-up party. Knowing how this club loves to party, I expect a large turnout from our membership ready to roll up their sleeves and pitch in to help out. Also, our sister club, the North Texas Trail Runners (NTTR) will be conducting a similar clean-up party on their side of the lake. Since many of our members also enjoy running those rugged trails along the spectacular north shore, I felt it was our duty as a club to help. Therefore, I volunteered our services to assist them with their trail clean up efforts also. I know that we can all agree that this was the right thing to do. NTTR was very much appreciative of our offer and will let us know when they plan to schedule their own clean-up day. The City of Grapevine Parks and Recreation Department has done a magnificent job in maintaining our park trails and will continue to do so. But it is also our responsibility and obligation to keep our trails clean and spruced up since we use them more than any other group. I want to thank everyone for their patience and understanding these past several months while we have had to deal with the temporary detouring of our normal training routes around various flooded sections of trails. I’d like to especially note those hard working volunteers putting out the water and Gatorade on weekend mornings and adjusting to a changing situation each week as the water began to rise…and then retreat again. Your efforts and perseverance were greatly appreciated.

Calendar of Upcoming Events Check the RAWforum information on all club events: www.runnersandwalkers.com RAW Calendar Saturday & Sunday Walk/Run | from the clubhouse Wednesday Trail Run | from the clubhouse Friday Trail Run | from the clubhouse October 1- October 26, 7am • 8am starting October 27

Upcoming Events Saturday Night Live | 1st Saturday of every month October 6, 5pm Amore’s, Grapevine November 3, 5pm Esparza’s, Grapevine Board Meetings | 7:30pm October 24, at the clubhouse November 28, at the clubhouse

To see what’s happening, log on to www.runnersandwalkers.com 2 FOOTPRINT | October 2007


Thoughts & Prayers Our thoughts & prayers continue to go to Keith Hale for a speedy and full recovery from the minor stroke he suffered last June. Note from Keith Hale: I continue to be greatly encouraged by the care and concern expressed by my many RAW friends! The doctors are very pleased with what they would describe as a fast and substantial recovery. I am walking at least a mile, and often more, as my High School Cross Country coaching duties have begun again. My right leg has gained in coordination and stamina to the degree that I ran between split points during a team time trial on Saturday. This event has necessitated a focus on my speech. I have had to slow my cadence down, somewhat, in order to enunciate properly. My arm and hand still suffer from numbness and do not sense heat and cold real well but are improving. So, much is ahead, however, I very grateful for the recovery God has brought and am thankful to God for medical technology and His provision that allows me to take advantage of it! I am grateful for encouraging friends, including many from RAW, and for the strength, peace and confidence He provides for every event, be it innocuous or serious.

club turn-out Average attendance on weekends was up slightly, while flooded trails significantly reduced the number of Wednesday and Friday trail runners. July

Aug

Totals

No. of Members to Sign-in Weekends only

312

299

2359

Total No. of Members Per Month

406

326

2818

No. of Weekends

4

4

34

Closed Days

0

0

0

Missing Data Days No. of People Per Weekend Day

0

1

7

39

43

39

FOOTNOTES•FOOTNOTES•FOOTNOTES•FOOTNOTES

Abby Cox, Karen Robertson and Brad Pearson proudly display their awards from the Ironhead Dallas Triathlon.

CONGRATULATIONS • To Julie Kaner and Matt Burns on their engagement. CONDOLENCES • To Rita Law and family on the loss of Rita’s mother. ANNOUNCEMENTS • Joe Luccioni has agreed to be The Race Director for the 2008 Hound Dog Hustle. The race will be held on Saturday, April 26, 2008. THANK YOU • To Noreen and Ray Henry for hosting the Annual RAW Luau. Special Kudos’ to Diva for all of her planning and preparation, to Chef Ray for his grilled pineapple, and for another batch of Ray & Kevin’s microbrews. • To Kelly Richards for her efforts as Race Director for the 10th Anniversary RAW 10k. • To all those that volunteered and participated in the 4th of July Anniversary Run and BBQ. • To all of our volunteers who put out water and sports drink for the weekend runs. LOST & FOUND • Items in the Lost & Found are piling up! If you’ve left something at the clubhouse please check to see if we’ve found it. All unclaimed items are in the white cabinet along the north wall of the clubhouse. Deadline for the December FOOTPRINT is November 1st. Send your articles to: lgrawfootprint @verizon.net Send your news for the footnotes to: TonyF@RunnersAndWalkers.com

October 2007 |

FOOTPRINT 3


RAW in the Kitchen By Bridget Smith 2006 RRCA Masters Female Runner of the Year

Autumn is officially here! To many of us this means perfect running weather with an abundance of races to choose from of every distance you can imagine. This includes those famous Turkey-Trots (or “ANTI-Turkey Trots”) that are just around the corner (or not) along with the holiday fare waiting for you at the kitchen table when you are done. Here are a couple of recipes that I hope you will enjoy along with my wishes for a safe and happy holiday season! I got this first one from a co-worker about 20 years ago and it is fantastic! The combination of dark “Karo” and maple syrups give this pie a slightly different but unique rich taste. Southern Pecan Pie*

½ cup sugar ¼ cup margarine, melted ½ cup dark “Karo” syrup ½ cup maple syrup ¼ teaspoon salt 3 eggs 1 cup pecans

Spread pecans evenly to cover the bottom of an unbaked pie crust (store-bought or homemade). Mix the remaining six ingredients and combine well. Pour over pecans. Bake at 350 degrees for about an hour. (Test if done by sticking a knife in the middle of filling. The knife should come out clean)

News from the RRCA Road Runners Club of America By Kelly Richards

Have an opinion?…Want to share it? Join the RRCA National Awards committee Take the opportunity to help select the best newsletter, runner of the year, race of the year or one of many other awards given at the national level. You select the winner! You should be active in RAW and have an interest in the activity being awarded - youth running, women’s running, volunteerism, etc. For more information contact Kelly “K2” Richards at RRCANorthTXRep@aol or Jessica Sleight at office@rrca.org.

Stay Current with RRCA To stay up to date on all the happenings of the RRCA read the State Rep newsletter posted monthly on the RAW website under RAW news at www.runnersandwalkers.com/rawnews.

*No points on this one, it’s too good – just enjoy!

Keep your RAW membership current OK all you “weight watchers” — this next one is for you! It is an official Weight Watcher recipe. It lets you enjoy the taste of pumpkin pie without all the points! Garnish with a couple of ginger snaps or vanilla wafers and enjoy!

Pumpkin Mousse (2 points per cup w/o garnish)

1 small package sugar-free vanilla instant pudding 1 cup canned pumpkin 2 cups cold skim or 1% milk ¼ teaspoon pumpkin pie spice**

Mix all ingredients together and combine well. Pour into individual serving dishes. Chill for 1 – 2 hours. **Don’t have pumpkin pie spice? Make your own by combining 1/2 teaspoon ground cinnamon plus 1/4 teaspoon ground ginger and 1/8 teaspoon EACH ground nutmeg and ground cloves. This will yield 1 teaspoon pumpkin pie spice.

* Point Values provided are unofficial and are based on my knowledge of Weight Watchers.

RAW now offers on-line renewals (and new memberships) through Active.com. http://www.active.com/event_detail. cfm?event_id=1310038 Of course you can still renew at the clubhouse or through the mail. Fill out the membership application on pg. 23 and drop it off or send it in.

Massage Therapy for the Active Athlete Karen Robertson, R.M.T. 7 years experience in therapeutic massage for the runner and multisport athlete

Please send recipe ideas and comments to bridgets@runnersandwalkers.com.

4 FOOTPRINT | October 2007

Onsite Chair Massage & Out Calls

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Testing New Trail Toys By Marty Metzger

N

othing gets me more excited about going out for a run than trying out something new. First, it was just new shorts or shoes, then a heart rate monitor, gators, a new tweak on my running form, a Halo headband, the “Buster Trail (the dirt path alongside most of our paved running trail),” AM-FM-MP3 with voice recorder, and lately, checking out the changing scenery as the lake level rose and then crept back. Like trail running, barefoot running is a rapidly growing movement. Barefoot running is said to be getting back to the way our bodies were created to run, rather than allowing our shoes to de-sensitize the soles of our feet and steer us into a less natural, less efficient form. Several barefoot runners finished the White Rock marathon last year. Some are now winning awards in ultra trail marathons. Paula Radcliffe, holder of the women’s world marathon record, recently switched to running some of her 130 miles per week in NikeFree shoes. Then, there’s one of our running club’s newest runners, “Barefoot Kevin,” who runs the concrete trail barefoot for a 5 mile workout. I spoke with him about it and he reinforced much of what I’d read: barefoot running provides improved balance, flexibility, form, and more. Stacie Sauber found that walking provided relief from a nagging foot injury. Now she’s running barefoot and hopes to race that way next year! The few critical articles I found seemed to emphasize that there wasn’t enough research on barefoot running and that it may not be for everyone. And I love the famous exchange, “But what do you use for support?” “Uh, how about my ARCH?” Contrary to the bias one might expect, Nike’s sports laboratory found that when running without shoes, “. . . feet flex, spread, splay and grip the surface, meaning you have less pronation [twisting of the foot] and more distribution of pressure. . . a significant increase in foot strength and flexibility compared with those who ran in their regular shoes . . .A stronger, healthier foot means less chance of injury.” I’ve noticed several ultra runners wearing running sandals and have heard about homemade huaraches, papyrus wraps, and other intriguing footwear. As a big fan of the Chi Running technique, the idea of barefoot running made a lot of sense to me. I wanted to give it a try, easing into it gradually, as recommended, and planned to kick off my shoes for a lap around the soccer fields in the middle of a future run.

Then, I came across the “Sole Power” article (September ’07 issue of TrailRunner, pg. 24) linking barefoot running to the bio-mechanics of the Pose Method and Chi Running. At the end of the article was a product review for the Vibram FiveFingers Sprint. They’re like gloves for the feet (http://www.vibramfivefingers.com/). I researched them a little further, noting that Vibram is well-respected for making soles of hiking and work boots. Barefoot runners are wearing the Vibram Sprint in ultra distance events. In fact, ‘Barefoot Ted McDonald,’ ran the first 78 miles of the ‘2006 Mother Road 100’ barefoot, and the last 22 miles in FiveFinger Sprints. He also ran the Angeles Crest 100 (rocky to very rocky trails) wearing the Sprint for the entire 100 miles. He is even planning to run the Leadville 100 mile ultra in the near future. These are extremely challenging races for any runner or running shoe. For my first test run, I went 6 miles on pavement and 3 miles of the Buster Trail. I started with a ½ mile walk to get accustomed to the feel and when I began running, I immediately noticed the difference in weight. The FiveFinger are 5.1 oz – that’s one-third the weight of my Asics road shoes and one-sixth of my Montrail Hardrocks trail shoes. The pavement felt softer than if I’d been wearing my Montrails because the natural tendency in FiveFingers was to land on the forefoot. When I made it to the grass, surprisingly it felt more firm, and I haven’t figured that one out yet. Gravel and sticks were not a problem, and I didn’t get that lead foot effect from clinging mud because it just slid off. One negative from the shoes was a loss of traction in the mud. Being highly prone to blisters, I started to develop one at the end of the test, not unlike what would happen in breaking in any new pair of running shoes of a different style. One of the recommendations I read suggested wearing Injinji socks (http://www.injinji.com/) for longer workouts and that may be an even better idea in the winter. I wore no socks for the first test, and while I usually lube up my normal hot spots, I didn’t for this short test. I intend to cautiously continue to see how comfortable they are for me at longer distances. For additional information, I encourage you to view any or all of the references below. References:

http://sportsci.org/jour/0103/mw.htm http://www.marathonandbeyond.com/choices/clift.htm http://www.scienceinafrica.co.za/2005/july/running.htm http://www.posetech.com/library/pp-NYT-0001.html http://www.nike.com/nikefree/usa/index.jhtml? http://www.chirunning.com/ http://runningbarefoot.org/ http://www.barefootted.com/ http://www.barefootrunner.org/ ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running by Danny Dreyer, pg 187.

October 2007 |

FOOTPRINT 5


A Race Strategy For Slow Old Guys By Alan Engisch So, you have signed up, showed up, and now you see a bunch of grey heads sprinting around warming up! What to do? You’ll just have to get through this somehow. Where were these guys last year?

The unknown finisher, looks a lot like Alan Engisch.

Y

ou are at the point where, after slowing down year after year, you need to start picking your races by looking at last year’s age group leaders. “Hmm, I could have won (or placed) in that one. Maybe I’ll go this year.”

OK, it’s time to start the race. Here you are running, plodding along trying to conserve energy. Just ahead, there are half a dozen or so younger women (face it, they are all younger) who on principal don’t particularly care to train hard or compete aggressively. You will need something to help you maintain a steady, but reasonable, pace. So, pick a target. Oh, let’s say the trailing runner in that

Would you like to be a LGRAW Newcomer Mentor? We are looking for club members who are interesting in becoming mentors for our new members. The mentors would meet one Saturday a month to make new members feel more welcome and a part of the group. Contact Laurie Lukanich to sign-up: LaurieL@runnersandwalkers.com

group. (Advice: Have your cataract surgery ASAP so you can actually see the target.) Usually in the, oh, let’s call it the 10% that makes the leading 90% possible, there are only these women and you. All the other men are way faster, irreparably broken, or volunteering. Look! There’s the finish line. Be prepared to sprint the last 50-75 yards. The 4 or 5 women that were just ahead for most of the race, have somehow sped up 5 minutes ago, finished, and already gone home. 200 yards in front, you see this one old guy taking those really short steps. Now he’s also crossed the line and run through the finish gate.

Sprint anyway, it’ll be good practice. Days later you look up the results online and find you have won your age group! And, judging from his time, the second guy, (the only other finisher in your age group) had been walking — the whole way — possibly using a walker. Those other grey heads from earlier? Seems they were in the next older age group (which is also the last). And the guy up ahead, well, he was the third (and oldest) finisher in that group. Maybe just a little more training and throw in some speed work this time.

Duct Tape Duet Stuck on You

On Sunday, October 7th we will be having our 6th annual Duct Tape Duet. This is one of our club fun runs where two people partner up with one walking a 5K and the other running a 10K. Afterwards, while the participants are cooling down and enjoying a potluck breakfast, your race directors will be busy tabulating the results and “making up” the award categories. In past years, awards have been given to the team with the closest 5K and 10K times, the team with the most original name, best overall combined time, oldest combined team age, and best dressed “duct tape” team, just to name a few. You will discover the race directors are given great latitude in tabulating the results. Mark your calendars now for this traditionally fun event. Also, remember to stay on afterwards for a great potluck breakfast.

6 FOOTPRINT | October 2007


Overcoming Difficulties Running at Altitude By Thomas “T.O.” Okazaki “My heartbeat was rapid, but I was barely moving. With each staggering step up the trail, I was getting more fatigued and nauseated. Finally arriving at the A-Frame aid station, near the tree line at 12,000 feet at the Pikes Peak Marathon, a volunteer invited me to sit down and rest on a nearby rock to rest and rehydrate. I climbed almost 6,000 feet the last 10 miles in 4 hours and 10 minutes taking on grades between 8 to 13 per cent. The last 3 miles to the summit looked even more foreboding. There is a reason why trees don’t bother to grow above 12,000 feet, here. Forget milk, got oxygen? Pikes Peak, elevation 14,110 feet”

T

here are a couple of problems that one can run into at extremely high altitudes, including cerebral and pulmonary edema. Normally these illnesses can occur at elevations of more than 14,000 feet. However, the most prominent hazard for runners at high altitude is acute mountain sickness (AMS), a condition that can present itself as low as 5,000 feet. The symptoms for mild cases of AMS include loss of appetite, nausea, shortness of breath, headaches, insomnia and vomiting. In more severe cases, fluid can start accumulating in the lungs and the brain. This is a very dangerous condition and can be fatal if that person does not get back down to a lower altitude quickly and/or is administered additional oxygen. AMS can afflict anyone, male or female, of any age, even a runner who may be highly trained. Individuals who travel to altitude and then exercise quickly are at the greatest risk of being afflicted with AMS. It has been recommended that the best way to overcome this problem is to give your body time to acclimatize to the higher altitude before starting to exercise. This becomes even more critical when taking on a challenge such as a long distance race. The body will slowly adapt to the higher altitude by increasing the number of oxygencarrying red blood cells.

An important practice for mountain climbers is to “climb high, sleep low.” The theory behind this is just being at high altitude will start the process of acclimatization. By returning to a lower attitude to sleep will help decrease the stress of high altitude by letting the body recover, rest, and adapt. Attempting to train right after arriving at high altitude will only increase the risk of developing AMS. Therefore, the best strategy is to travel to your high altitude race site early, at least 5 to 7 days before the actual race. Climb high during the days and return to the lower elevations at night, which will allow the process of acclimatization to begin. By race day, most runners should be prepared to take on the rigors of that race. However, committing that much time and resources may not be practical. When that’s the situation, it has been conjectured that the best plan would be to simply arrive a day before at the race altitude, run your race the next day, and then return right away to a lower altitude. The problem of arriving just a few days before the race creates the possibility of starting the acclimatization process, but at the same time, creating a condition where the body is in a state of semi-breakdown.

Dehydration is another area of concern at high altitude regardless of how much a runner has acclimatized. More water is lost when exhaling air because the air is drier and one is breathing harder. You are at greater risk of AMS when dehydrated. Even if you are not sweating at all, make sure to keep taking in fluids. There are drugs available whose sole purpose is to either prevent or reduce the effects of AMS. Their effectiveness can vary from person to person and the side effects can cause other problems. So, at high altitude, can you run a long distance race? There is no question a high-altitude race can present more challenges than one run at sea level. Preparation is critical. Be as thorough as possible by taking the following steps: • Before the race, train to increase your VO2 max to the highest level possible. Train on hills as much as you can. • Be sure to stay hydrated and take in plenty of fluids during the race. • Take a conservative approach during climbs when getting up and over hills and mountains. • If you can, try to arrive at least 5 to 7 days early at the race site to acclimatize to the altitude.

October 2007 |

FOOTPRINT 7


On Your Mark!

Welcome to the House of Pain By Mark Miller, 2005 RRCA Southern Region Runner of the Year

“Top results are reached only through pain. But eventually you like the pain. You’ll find the more difficulties you have on the way, the more you will enjoy your success.” – Juha Vaatainen, 1972 Olympian. In April of this year, after our club’s Hound Dog Hustle 5K, I was congratulating Ken Hall on setting a new personal record (and leaving me in the dust) when he commented on how much the race hurt. I told him it was supposed to hurt because his body had never been there before. Pain is a necessary and unavoidable ingredient in racing. Can you run without pain? Sure (and we should at times). Can you truly race without pain? No. Pushing yourself to your best performance means dealing with exhausting discomfort. There’s no way around it. Pain is unpleasant, and we seem to spend much of our lives trying to avoid it. That’s one of the things that makes distance running so challenging: we have to fight our natural instinct to avoid discomfort. Just about any serious athletic pursuit involves some level of discomfort. However, in running, that pain is 100% self-inflicted. We bring the pain on ourselves and we can relieve that pain any time by stopping or slowing down. That element, I believe, presents one of the greatest challenges in our sport. Does this make us masochists? Maybe. However, this self-inflicted suffering is far from pointless. After experiencing the pain of a hard workout or race, we come out better for it. Certainly, it improves our fitness. It can improve our race times. More importantly, running through pain teaches us that we can do more. We can be better. We can achieve far more than we thought we could. Furthermore, success in running wouldn’t mean much if we didn’t have to suffer to achieve it. If we could simply roll out of bed and run a

8 FOOTPRINT | October 2007

personal record without having worked for it, the victory would be empty. The greater the struggle, the more satisfying the outcome. In addition, one of the aspects that unites us as runners is our shared experience with pain. Imagine the clubhouse on a weekend morning without talk of how much we hurt during the morning’s run. Try to envision the moments after a race in which you didn’t discuss the pain of the effort with your fellow runners. Learning how to deal with pain in running can even carry over to other areas of our lives. The challenges I face in my work day don’t seem so monumental after having headed out the door at 4:30 that morning for a tough speed workout. One of running’s greatest lessons is that, through dedication and self-denial, we can achieve great things. The mental toughness harnessed through racing can be applied to many settings in life. This is not to say that we should experience pain every time we run, or that we should run through injury. There is a pain that means you’re pushing yourself to new heights, and there is a pain that means you’re injured. We must learn to distinguish between the two. Furthermore, easy, pain-free recovery runs are not just helpful, but an absolutely necessary element of training. It is only through rest and recovery that we are able to push ourselves on hard days. The hard-easy principal must be respected if we expect to progress injury-free. Pain is part of the game in racing. Our ability to deal with it, even embrace it, goes a long way in determining our level of achievement, and our satisfaction with it.

Double Trouble 5K & 10K October 20, 2007 Looking for volunteers! Contact Jeff Barnhart or sign up at the RAW clubhouse. JeffB@RunnersAndWalkers.com

RAW BOARD MEETINGS Monthly board meetings are 7:30pm at the clubhouse. Any current RAW member is invited to attend. October 24 November 28 December 19 Check the RAWforum for any location changes or cancellations and the the meeting minutes are posted on RAWorg.


Giving back to the sport

Send your nomination to recognize a club member’s extra efforts to to TonyF@runnersandwalkers.com.

Did you ever use the excuse that you were too busy to run? If so, then you should chat with Bridget Smith. In addition to holding down a full time job at AT&T, Bridget also has three part time jobs. Bridget (1) assists her husband, David, in their catering business, (2) serves as kickboxing instructor at the Coppell Recreation Center, and (3) works at RunOn in Coppell, where she also leads the Wednesday night Social Run. She also has her “wife and mom duties” taking care of David and their two sons Eamon (age 18) and Cullen (age 13) and shuffling them to the various sports and other activities they participate in. In July, Bridget spent an entire day in the scorching heat at Texas Stadium as her son, Eamon, auditioned for American Idol. She cares for the family dog, Chester, a bird, Reese, and two hermit crabs. As most of you already know, Bridget is an excellent cook, often bringing her baked goods to the club.

With all of this, Bridget still finds time to give back to the community and our great sport. She has been a Junior Achievement Advisor for 11 years, is a Counseling Mentor at Coppell Middle School (and prior to moving to Coppell was a Counseling Mentor at Keller Middle School), Team Captain and member of the American Cancer Society Relay for Life for the past 4 years, writes a regular column for the FOOTPRINT, and has been a RAW Board member the past two years planning and organizing many of the social functions and participates and volunteers at almost every RAW event. Even though she has two sons, she recently established and is head coach of a “Girls on the Run” running program at Coppell Middle School. With all this, does she have time to fit in her running? Does she ever! Bridget was recognized as the RRCA Southern Region Female Masters Runner of the Year in 2006, has run numerous races

What’s in your closet? 

Worn out shoes? Tired workout clothes?

A broken watch?

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

and five marathons, including qualifying for and running the Boston Marathon in 2007. Next time you have the urge to say you don’t have time to run, think Bridget! If there is someone you would like to recognize for “Giving Back to the Sport”, please send your nominations to TonyF@runnersandwalkers.com. Please include a paragraph or two on why you think that person is deserving and should be recognized for “Giving Back to the Sport”.

www.lukeslocker.com

LGRAW Members always save

Nike, Asics, Brooks, Adidas, Mizuno, Saucony, and others     We now carry Under Armour for men, women, and kids!

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Briget Smith with her husband, David.

Monday - Friday 10 a.m. - 7 p.m. Saturday 9 a.m. - 6 p.m. Sunday Noon - 5 p.m.

10%

on regular-price footwear apparel & accessories October 2007 |

FOOTPRINT 9


Hallways

Respective Perspectives By Kristine and Ken Hall

Welcome to the first installment of “HallWays,” a new column written by the wife / husband team of Kristine and Ken Hall. Since all our members have personal perspectives on running and life, we are sure you will enjoy the Halls’ unique and funny perspective. Enjoy and happy trails. We have enjoyed reading the FOOTPRINT since moving to the area and joining LGRAW back in 2005, but had never thought of contributing to it. So when the FOOTPRINT asked us to write a column, we asked “What are you looking for? What could we possibly write that would be of interest to all of these veteran runners?” As you know, the editors are very nice...so they didn’t throw up their hands and scream in exasperation. Of course, they weren’t much help in guiding us, either. In the end, we decided to share our experiences, lessons learned, lessons we haven’t learned yet, ideas, and other running related items from our unique perspectives. So, to give you a little better idea of how we arrived at our respective perspectives, let’s start with how we landed in the DFW area and with LGRAW. After some years of single parenting and living cities apart, somehow the stars aligned and we met, fell in love, and merged our two households into one. Yes, it’s a mixed marriage with Ken being a Longhorn and Kristine being an Aggie, and yes, it’s been a challenge with our combined five children, but no one can ever say our life together is boring! It took two years to get us in the same city, but ultimately, this merger landed us in Colleyville in 2005. (If you’re interested in the full scoop, Ken likes Guinness and Kristine favors a nice Riesling, so we can be bribed to tell the whole story.) Ken immediately sought out a local running community, and he secured a family membership to LGRAW that summer. Perspective #1: RUNNING GOALS Within a week, Ken found his niche with Craig Minyard, Jeff Garber, and Rick Hanson. As a masters runner, Ken now averages 65 miles per week, has

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run 5 marathons (including his PR of 2:44 at Houston in 2007), and regularly participates in local races as part of the Luke’s Locker running team. A year later, Kristine started running in order to lose a few pounds (she lost 25) and made her first appearance at the clubhouse in May of this year (y’all start so darned early) where she met and started scheduling long runs with Margaret Powers. She has progressed from not being able to run a mile without walking, to running a half marathon, to running the Maui Marathon and all that as a newly minted masters runner. So besides running a mixed AggieLonghorn household (or is that Longhorn-Aggie), how different could our perspectives be? Well, perhaps the following will illustrate our differences. Perspective #2: TECHNOLOGY Ken. Has trouble strapping on, starting and stopping watch. Kris. Runs with watch, heart rate monitor, iPod, and could probably add another couple of electronic items without getting confused. Perspective #3: TRAINING SCHEDULE Ken. Sets alarm for 4:30 a.m. each day. Kris. Finds alarms set for exercise extremely offensive. Perspective #4: TRAINING DISTANCES Ken. Close is good enough. Rounding is ok. Kris. Is disappointed if distance is off by a hundreth of a mile from planned route. (did I mention this determines how much chocolate gets consumed??) Perspective #5: TRACKING MILEAGE Ken. Doesn’t write workouts or mileage down...only keeps track of race times in a spreadsheet.

Kris. Writes everything down in daily log; tracks calories burned (hellooooo, we’re talking the difference between having and not having chocolate. Okay, maybe it’s more like how much chocolate to have. . .) Perspective #6: STARTING RACES Ken. Loving the wind in his face. Kris. Does not love guys breaking wind in her face. Perspective #7: LOOKING BACK WHILE RACING Ken. Always scared that someone is coming up behind him. Kris. Always scared there will be no one behind her. Perspective #8: CHOOSING RACES Ken. Fits in training and home schedule, good course and competition. Kris. Checks out post-race food offerings; adult beverages are a big plus. (why else would you run the Vineyard Run? Duh.) Perspective #9: COMPETITION AND AWARDS Ken. Collects times and PRs in his spreadsheet. Files bibs. Stuffs trophies in the attic. Kris. Proudly displays exactly ONE finishers award and ONE age group award. (Third place in age group and there were only seven in the group, but hey, she has the trophy) Perspective #10: MOTIVATION Ken: Runs to compete. Kristine: Runs to complete.…and eat! We’ll be sharing more of our perspectives, observations, and experiences in upcoming issues. . . assuming the FOOTPRINT editors don’t think better of having us share any more words of wisdom.


Why running? Why do you run? Why not? It’s been a part of my life. It’s for fitness, clearing my head, prayer, and now since joining RAW, social.

Besides running, what other fitness activities do you enjoy? I cycle or get on the Nordic track. As for enjoyment, pretty much everything!

Do you do anything special before or after running, or do you have any pre/post-race ritual? No pre-event ritual, but post-running, I stretch my legs the majority of the time and post-race, I will drink a Coca Cola.

What has running taught you about yourself or what have you learned about life through running? Perseverance which is translated into every aspect of my life with employment, raising children, training for races or events, volunteering, keeping my faith in God, and so on.

Do you have a favorite place to run? I think it is still around the Rice University campus or at Memorial Park in Houston. If I am ever in Houston, I run at either site. Robin Pearson

In Step With Robin Pearson

How long have you been running? I began running at a young age in 1978 with some gaps, especially when I was involved with cycling. How did you find out about RAW? A colleague and I ran the 2006 Muenster Germanfest 15K. We noticed a fun group of runners gathered at the awards and found out they were based in Grapevine. How long have you been a RAW member? I officially joined in January, but ran a couple of times with the club in May and June 2006 after my discovery of RAW. Who was the first person you met at RAW or at first showed you the trails or really “took you in”? Tony Flesch, Mindi Rice, Mary Ann Calvio, and Michelle Arie (now Williams).

What has been your fondest running memory? I have many, but one of my favorites is running the Dallas Halloween Hustle in 1990 with this guy I met one week earlier. “This guy” became my husband, Brad. Where is the most unique or unusual place you have ever run? I was 6 months pregnant and running on a cruise ship? It may not be a unique or unusual place, but I really did this! How many marathons have you run? When and which ones? So far I have only run two---the Dallas White Rock in December 2006 and Boston in April 2007. I am currently training for the Marine Corps Marathon. What do you consider your biggest running achievement? Qualifying for Boston on my first marathon. What running gear would you never travel without? The usual---running shoes, socks, shorts, sports bra, and singlet. Do you GU, Gel, Gatorade, or Other? Vanilla or caramel gel.

Do you have a spouse or significant other, any children? Yes, my husband, Brad, is also a new RAW member. We have 3 children—one biological (Katie age 10), one adopted (Madeline age 4), and one we are fostering (Jordan, age 3). What would the members be surprised to learn about you? • I was a “traveling” physical therapist taking contract jobs throughout the United States and actually turned down an assignment in Hawaii in order to get married! • I cycled with Lance Armstrong (and then girlfriend Sheryl Crow) in the Ride of the Roses event in October 2004; however, at the finish line, Sheryl suddenly banked a sharp left turn and fell causing a chain reaction of several cyclists to fall. I remembered my bike flipping up with my feet in the pedals and landing on my elbow. I sustained a shoulder separation. Anything else you would like to add? I think the RAW club is great. Someday I would like to be a RAW officer. The group is cohesive even with the different personalities and ages. Thank you for being welcoming, accepting, and encouraging to me and my family.

“Did you know photos from many RAW races and social events including the annual banquet can be found on the RAW web site and are available for order? To see them go to… Runnersandwalkers.com then click on “gallery” October 2007 |

FOOTPRINT 11


Running Pikes Peak By Jim Baudhuin

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illed by its race committee as “America’s Ultimate Challenge”, the Pikes Peak Marathon celebrated its 50th anniversary in August of 2005. The 2007 edition was the 52nd and apparently warmest of the lot, with temperatures reaching the low 90’s at the finish line. The course begins and ends in Manitou Springs, Colorado, a small, quaint, touristy town of about 5,000 just a few miles west of Colorado Springs. For anyone who has ever either driven to the top of Pikes Peak or taken the Cog Railway up to the top, both of these start in Manitou Springs. The race begins at 6,300 feet on the main street in Manitou Springs, in front of City Hall. After a few blocks up (remember that word, “up,” because it is very important in this race) the main street, the road turns left and heads into serious climb mode. You “run” past the Cog Railway station and start onto the Barr Trail, which was carved all the way up the mountain in the early 1900’s. When I first “ran” this event in 2005, I remember trying to figure out who was crazier – the folks who dug a 13 mile long trail up a mountain by hand in the early 1900’s or the equally crazy folks who decided to race up it in the 1950’s. Anyway, the runners hit the trail around 1.5 miles into the race. The Barr Trail is, in most areas, only wide enough for one runner. In many stretches, it is either sand or gravel, with innumerable switchbacks. The first 3 miles on the Trail are very steep, with an elevation gain of about 2,100 feet. This first section of the trail puts the runners a little over 4 miles into the course. The second main section of the Trail runs from No Name Creek (4.3 miles into the race) up to Barr Camp (7.6 miles in) and it is the “flattest” section of the course, with a total elevation change over the 3.3 miles of only 1,400 feet. The race committee is kind enough to put a small map with this elevation information on the back of the race number and I remember thinking on the way up that there are very few marathons who could ever get away with putting a 400 foot elevation increase in any one mile of the race, much less having that be the flattest and fastest section of their course. After Barr Camp, the mountain gets serious. The last 5.6 miles up contain just under 4,000 feet of elevation gain, including over 2,100 feet in the last 3 miles. Ouch! Once the runners get above 12,000 feet, with about 3 miles left in the ascent, they are above the tree line. In 2005 and 2006,

12 FOOTPRINT | October 2007

sections above the tree line that were shaded (such as areas under large rocks) showed patches of snow, even in August. Because of this, many runners carried gloves and tied jackets above the tree line, especially considering the amount of time that it takes to “run” the top section of the course. This year was much warmer and the jackets and gloves went unused. In fact, the upper portions of the course were downright warm and I ended the run with nasty sunburn on my neck. The race itself is easily the toughest 26.2 around. Those of us who really don’t have access to either altitude or extensive hill training will struggle. I started with a very slow jog the first mile on the road and still had sweat dripping off the brim of my cap within the first mile (the temps were in the 60’s at the start). By the time I hit the start of the Barr Trail, I had already been walking for some time and the majority of the rest of the ascent was (at best) a power walk. Because this is such a tough race, the usual time perspective for a marathon is lost. I think I made it to the Barr Camp (7.6 miles in) around 2:15 or thereabouts. The next section of the course, up to “A-Frame” (10.2 miles in), which is only 2.6 miles Running Pikes Peak is not for the faint of heart and certainly has a lot more in common with ultras than with your typical marathon. Still, if you are looking for the “ultimate” marathon challenge, Pikes Peak has to be on your short list of “must run” marathons.

long (but which goes up over 1,700 feet), really caused me trouble and I believe that I was around 3:45 or so by the time I hit A-Frame. Once again, at this point we are more than 2 miles higher in elevation than here in Dallas, so the mind isn’t exactly processing information as clearly as usual. The last section of the trail is just downright nasty. It took me right around 2:20 to cover the last 3.1 miles to the top. I have spoken with a number of runners from the area who have done this race and it is very difficult to put into words what it is like at the top. It isn’t that your legs or lungs are burning or that it is particularly painful. It really feels like someone stuck a tube into your body and just sucked out all of your energy. It is all you can do to just put one foot in front of the other and keep moving upward.


This last uphill section is also where many “flatlanders” have trouble with nausea and dizziness. The trail is very narrow and the terrain is rocky, with large boulders lining each side. Passing is tough, as if anyone would be so inclined. I finally reached the top in around 6:07, just under the 6:30 cut-off. One incredible thing happens, though, once you hit the summit. You are heading up the mountain and make a final turn (switchback) to the left and go the last 20 yards or so. Then, you turn around and someone unhooks the trailer from your back. It is absolutely amazing. Covering the same ground that you just covered a half minute earlier is now infinitely easier. Still the terrain on the initial section of the descent is very rough, with large rocks from which you now must step down. In fact, as tough as these rocks are to go up, they are almost as tough to run down, because your legs now have to stop you on each step. Because of the difficulty of the top, it still took me around an hour to make it down the first 3 miles of the descent. In fact, I was very concerned that I would not make it all the way down before the 10-hour race limit. The course seems even more rocky and obstacle-filled on the way down. Obviously you are going faster and feeling better, but your legs are now pretty drained and you have to decide just how bad you want to “race” down the mountain. Each year many runners fall on the course. Many suffer minor cuts, scrapes and twisted ankles. A number, though, suffer relatively significant sprains and bone breaks from falls. Once you see how many tree roots and buried rocks that you are trying to “run” over, it is understandable why many runners decide that it is safer to power-walk down than risk an injury just to get down the mountain a little sooner. The last few miles of the descent are relatively fast, seeing as you are back down below the tree line and there are not as many tree and rock hazards. One recommendation is that anyone considering this run invest in some “gators”. Anyone who has ever run on a sandy or rocky trail knows how uncomfortable it can be to run with a shoe full of sand. Well, that’s what you will get on the way down this mountain without something to keep it out. In any event, the trail ends with around 1 mile to go and then it is a relatively fast and steep jaunt down the street to the finish (which is located a short distance up the road from the start). Thanks to my spectacular finishing kick, I was able to waddle in at 9:51:46, a whole 8 minutes under the cut-off time. Wow! Here are a few numbers. The start is at 6,300 feet and the finish is at 6,345 feet. The summit of Pikes Peak is at 14,115,

The beautiful view a top Pikes Peak. Of course, runners still have a half-marathon to go.

which means that you gain more than 7,800 feet of elevation in the 13.3 mile ascent. The ascent portion of the run is actually 13.3 miles, while the descent is only 12.9 — because of the placement of the start and finish areas in town. The race committee actually hosts two runs that weekend. For those only interested in doing a half marathon, they can do the Ascent on Saturday. These folks “run” up and then are transported back down in buses. Because the Ascent doesn’t have to deal with the congestion of runners passing each other going in opposite directions on a narrow trail, it can accommodate a total of 1,600 runners. The Marathon is more “exclusive” than the Ascent, with race participation limited to only 800 runners (and it is very difficult to get in). In fact, the race website (www.pikespeakmarathon. org) lists the date that the entry process begins (usually late winter – March 1 or so) and if you are not on their site within minutes after they start accepting online applications, you won’t get in. And, yes, each year there are a number of “doublers” who do both the Ascent on Saturday and the full Marathon on Sunday. In fact, almost 20% of the Marathon finishers this year were doublers. This one is not for the faint of heart and certainly has a lot more in common with ultras than with your typical marathon. Still, if you are looking for the “ultimate” marathon challenge, Pikes Peak has to be on your short list of “must run” marathons.

October 2007 |

FOOTPRINT 13


8th Annual Double Trouble 8th Annual Double Trouble 5K & 10K 5K /October 10K Race Saturday, 20, 2007 October 20, 2007 TX OakSaturday, Grove Park in Grapevine, Oak Grove Park in Grapevine, TX Registration begins at 6:30am Registration at 6:30am 5K begins at 8:00ambegins • 10K begins at 8:45am

5K begins at 8:00am 10K begins at 8:45am Awards, door prizes and bonus award to any female or male

Awards, door prizes and bonus award to any female or male who who wins both and 10K race wins both 5K5K and 10K race

For registration information, visitinformation www. runnersandwalkers.com For registration visit

www.runnersandwalkers.com

Lake Grapevine

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Runners and Walkers


How to Kayak as Part of a Running Group By Debbie Carpenter

I

should start this article with a confession: I am not a runner. In fact, I’m somewhat of an anti-runner. I don’t even like walking fast. I won’t actually say that I hate running, because I don’t want to have my dues revoked and get kicked out of the club. I would miss the happy hours. But this was the summer when it was okay to not run. This was the year that the unpredictable Texas weather took on a strange pattern: it rained…every day. And the runners found themselves splashing and wading and swimming and then abandoning their routes altogether. And suddenly I fit in. I like to splash and wade and swim. For you pure runners out there whom I have not met, I am part of what has become informally known as the RAW Navy, the group of kayakers that meet down the street from the clubhouse every Monday morning at 6 am to paddle for a couple of hours before work.

Many days, we were the only people within sight on the lake. With the boat ramps under water, the lake belonged to us. We watched the sun rise. We chatted about summer plans. (Unlike while running, you are seldom out of breath while kayaking.) We listened to the splash of the fish jumping, the smack of our paddles on the water and the calls of the early morning birds. We explored the running trails from eight feet over them. We skimmed through treetops and ducked under picnic table roofs. And then we got adventurous. We launched from people’s yards, we tried some sunset paddling and we had a go on our own river chutes by sliding down the ramps connected to the floating docks (this last stunt concocted with the aid of a cold bottled beverage). But mostly we just enjoyed each other’s company. And I realized that this was exactly the reason that I

Hey, are you thinking what I’m thinking?

became a part of RAW several years ago. Sure, I’ve got an “in” with the running crowd; I live with a runner, one of those fast ones that never trains. But the RAW family has never seemed to care that I tag along just to watch and shake my head about why other people run. And yet I’ve still found my niche with RAW. In this group you can run and walk. You can bike with the “BRAw” folks. You can kayak with the Navy. I suppose if you are into all of the activities you can start up BRAWK, which naturally would result in members having a really cool and not-so-secret greeting. And chicken hats. So run if you enjoy it as a part of this club, knowing that even the antirunners are rooting for you. But think about kayaking with us next summer. We promise not to make you slide off of the docks.

LGrAw holiday Party Saturday, December 1 7:00 pm

ny go a o t nt ha t I wa p a rt y t ! , h e Y g to da y h ol i is g oin gu y

At the home of Bruce & Kathryn Gleghorn 701 Castle Rock Drive Southlake, TX 76092 817-488-9423 Bring your own beverage (BTOB) and a side dish or dessert to share. The club will supply the meat. Check the RAWforum for additional information. See what other “characters” will be there.

October 2007 |

FOOTPRINT 15


The HTC Relay Streak Continues? By Jeff “Barney” Barnhart

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hat did the title of this article say? The Hood-to-Coast “HTC” Relay streak continues? How can that be after reading an article in the FOOTPRINT earlier this year saying it had come to an end? How did this all come about? It is all due to a fellow runner and RAW member, Mike Evans. In May, Mike’s corporate team went through some changes and four of the team members decided not to run. Mike contacted me to see if I was interested. The answer, of course, was a definite yes!

to Seaside, Oregon. The teams are 12 runners with each person running three legs of 5-6 miles in average. The time to complete the race ranges from 16 – 35 hours. For the RAW men, the next two legs were a continuation of the first set and we posted an overall average for the race of

All that was left was to fill the remaining spots for the 2007 Hood-to-Coast Relay. The final spots were filled by “Fireman” Ken Macinnes, who ran the race in 1986 when it was only 100 teams, Tony “Flash” Flesch, who ran last year and was ready for another year, and Henry “Hank” Galpin who has run it several times. The team was divided into the RAW men in one van and the rest of the original team members in the other. The team was lucky to get an early start time of 11:30am and was anticipating an early arrival at the beach. I was the youngest and had the most experience of the RAW men, but was still battling to not be the slowest runner in the bunch. Ken started out the van and ran a great first leg of 5.65 miles with a 7:34/mile pace. Feeling the instant pressure, I took off and tried to match him, but fell a little short with a 7:51/mile average. Mike set the new mark to hit with a 7:01/ mile pace for 6.89 miles. Johnny, the sixth person in our van, blistered the course with a 6:13 pace for 6.72 miles and then Henry and Flash finished up the first legs with 7:40 and 10:01 pace, respectively. One thing to note on Henry’s and Flash’s legs, Henry was stopped 3 times at intersections waiting for the light to change and Flash’s leg was through Portland in the dark of night. For those who are not familiar with the Hood-to-Coast Relay, it is a 196-mile relay from the Timberline Lodge at Mt. Hood

Run-a-way Bride & Groom The wedding party is all smiles during the wedding run to celebrate the marriage of Kathy Loewen and Mark Sparks. Congratulations!

16 FOOTPRINT | October 2007

(l-r) Ken Macinnes, Henry Galpin, Tony Flesch, Johnny Barnachia, Jeff Barnhart and Mike Evans at Timberline Lodge at the base of Mt. Hood.

7:54/mile. For the team, the overall pace was 9:02/mile and we completed the journey in 29:40:21. Entry for the next race is due October 17th. We are trying to again put two RAW teams together for the 2008 race. On a personal note, I am in debt to Mike for getting me into my all-time favorite race for the 14th consecutive year and keeping my streak alive. This race is very special to me and I enjoy all of the aspects associated with this truly unique event.


Trying to Achieve the “Double Boil” By Kevin Wessels

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ongratulations to everyone who successfully completed the el Scorcho 50K run in July. In a way, I wish I was them. Why? Well, I was about to take on a personal challenge so demanding that its feat is only discussed in whispered tones. True, these runners completed 31 miles, but that was all in one night. I, on the other hand, was about to take on two separate races less than a week apart totaling 24.8 miles. July in Texas is one of the toughest running months. That’s what makes my attempt so dramatic. This was not for the faint of heart. I was about to take on the el Scorcho 25K midnight run plus Too Hot To Handle 15K (THTH)…within a week of each other. You’ve probably heard of 50 Marathons in 50 States. You’re also likely to know about Marathon Maniacs. But I’m talking about an even rarer accomplishment: the “Double Boil,” completing both “boiling” events, i.e., el Scorcho 25K and Too Hot To Handle 15K right after each other. While some people chose to run the longer event at el Scorcho, they had the benefit of fresh legs. The real challenge is choosing the 15K at THTH, rather than the 5K, on only six days rest. Hey, I warned you this was nuts. So, here I am at midnight on the Trinity Trail in Ft. Worth about to start lap one of five loops. There were constant dangers in this inaugural race. First, it was pitch black. The race was purposely chosen when there was no moon. One wrong move and you could end up in the Trinity River. Go too far the other way, and you’d find yourself seated in the Ol’ South Pancake House taking on a plate of peanut butter / chocolate chip flapjacks. Like I said, danger was everywhere. The first loop went well. I ran it with Staci Rivero and Byron Benoit. Byron was full of panic on the premier, treacherous loop, referring to the race as “el Kamikazo.” This is

the life of a pacer. All the perils and you don’t even get the t-shirt. The remaining loops, though fraught with risk, ended without incident and soon the medal of el Scorcho hung around my neck. Before I knew it, Saturday morning rolled around. I excused myself from the RAW group, who was out in force to witness this event, and started my warm up on the edge of White Rock Lake. On this morning, I called it “White Hot” Lake. Finally, some time to myself to collect my thoughts and go over my strategy and escape the media frenzy, if just for a few

+

= DOUBLE BOIL minutes. As I lined up in the pack, I learned the race would be delayed by ten minutes. This was obviously due to the traffic jam caused by all the participants and spectators who wanted to watch me finish stage two of the “Double Boil.” I don’t know which was the brighter that morning, the media spotlight blaring on my feat or the bright orange ball of fire hanging in the sky. Soon enough, the spectacle began. I slowly warmed up and the miles started clicking off. As I passed the midpoint with my co-runner, Kat Sparks, I started feeling like I could really accomplish this. Of course, there was more to come. As I hit the

dam at the 7-mile mark, the heat was taking its toll. The sun was hitting me full force and sweat poured like lava. I could hear my feet softly caressing the ground, but then there was the constant hiss of my sweat hitting the sun-baked pavement. Right after the dam, there was one last aid station. I quickly gulped a cup of water and poured another over my head. Unfortunately, it evaporated before it hit my running cap. I looked ahead over the spillway and there it was: the hill. Oh, this wasn’t just any run-of-the-mill hill. This was the hill. This is what separated me from achieving the famed “Double Boil” and just being another crumpled heap on the side of the path covered with bike treads. By this time, the trail was scorched. As I took each step, I slid back a few inches in the nearly liquefied blacktop. After several minutes of climbing up and up and up, I summitted the hill with a little over a mile to go to the finish. As the trail snaked along the shoreline, I was blasted by the July heat, but I kept pushing through the furnace towards immortality. Finally, I crossed the finish line. I accomplished the near impossible, completing el Scorcho and Too Hot To Handle back-to-back. This was craziness, for sure. As I made my way through the throngs of fans and runners, I worked back to the RAW crowd. As always, they were as supportive as ever. As soon as word leaked of what I was trying to do, other RAW runners took up the challenge with me. I would like to congratulate three other “Double Boil” recipients, Robin Pearson, Staci Rivero, and Bridget Smith. The four of us suffered as only those that achieve true greatness can know. I hope that somehow our feats of glory can somehow inspire you towards your own goals. Rick Hanson completed the 50K and the 15K, which fell outside the “Double Boil” criteria. Nice job, though.

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FOOTPRINT 17


RAW Student Section Getting to Know Cullen Murphy Smith By Mindi Rice 2006 RRCA National Female Runner of the Year

This issue’s FOOTPRINT features a young man who is just getting started with competitive running. Cullen Smith is the son of our very own, awesome boardmember, Bridget Smith and her husband, David. Cullen has raced in a couple of RAW’s races and has been successful. He is looking to carry over that success while competing for his 8th grade cross country team. This will be his first year to run for his school and it looks like he already has some great goals set for himself. Cullen keeps busy with many hobbies, and with role models like his running parents, we know he will be a winner in everything he does. Good luck Cullen. We can’t wait to hear about your season. What goals do you have for your cross country season this year?

Age?

13

(I would like ) to run better and get my mile time (PR) to 7 minutes.

What school do you go to?

Coppell Middle School West When did you start running and why?

About a year or so ago, I started running as part of football conditioning. It also keeps me healthy. What races have you been a part of?

What distance does your cross country team run?

The 1 mile and the 1.5 mile. Will you also run track for your school? If so, what distance do you prefer?

Bold in the Cold because it is my favorite time of year (close to my birthday).

This is my first time running cross country, so we will see how it goes. I might also play lacrosse for Coppell in the spring. My event last year was the long jump, and it was hard! I did not do any running events.

Where do you usually do your running?

Who are your role model(s)/idol(s)?

Hound Dog Hustle and Bold in the Cold What was your favorite race and why?

Around my neighborhood

My family, Tony Hawk and Adam Sandler

Do you prefer to run alone or with friends?

I like to run alone because I can set my own pace. What benefits do you get from running?

MILE 10 AID STATION

Health and (a sense of) accomplishment

Besides running…what other hobbies do you enjoy?

Basketball, skateboarding, swimming and (of course) TV, video games, movies and hanging with my friends.

Sign up to volunteer for the 2007 Wellstone Dallas White Rock Marathon

RAW MILE 10 AID STATION Sunday, December 9, 2007 Theme: Your favorite school Looking for a captain to coordinate the aid station and volunteers to assist the runners during the race. If interested, please contact: Mark Miller markm@runnersandwalkers.com or John Bush johnb@runnersandwalkers.com Aid station volunteers can sign up at the RAW clubhouse.

18 FOOTPRINT | October 2007

MEMBERSHIP

UPDATE

Welcome to all our new members

New members Laura Arbini Laura Bierk Lindalee Campbell Leslie Darden Cathy & Brian Hickman Brad McClew Mable & Craig Murray Kurt Soutendijk Maryann Williams

Renewals

Mark Alexander Al Angell Kimberly Barbee Susan & Jim Barnett Crisann Becker Kelly Brittain Thomas Byno Mary Ann Calvio Tina Covington Ross Darrow Steven Donaldson Mike Evans Tony Flesch Henry Galpin Jeff Garber Paul Gerba Kathryn & Bruce Gleghorn Keith & Cathy Hale Family Jessica & Rick Hanson Chris Hillen and Linda Ellestad Yolanda Hopping Tim Jacobs Kristen Jett Kirsten Keats Kyle Keifer Roy E. Lange Rita Law Teri Lee Mark & Teresa Lehrmann Mary Lessor Brad Liles Richard & Dianne Maas Barbara Martin Dennis Novak Thomas Y. Okazaki Troy Pruett Brenda Sexton Sanders Rick Sanford Stacie Sauber Doug Shanahan Jill & Marvin Smith Mark Sparks Robert Vaughn and Allison Gray Cevin Wyatt


Tales from Wichita Falls’ Hotter’N Hell By Marty Metzger

A

t least 16 BRAw (Bikers Runners and Walkers) members plus friends and relatives were out in Wichita Falls for another record-breaking year for the event. Various reports had the attendance from 10,000 to over 12,000 riders. One Wichita Falls radio station called it the largest single-day 100 mile cycling event in the world. We faced a day that would top out with a heat index of 103. Thankfully, it was about 11 degrees cooler than last year. At Hell’s Gate (mile 60), Lucifer was seen laughing, shouting and running alongside the riders with his trident, horns and red cape. Although the main event is a ‘tour’ on Saturday, there was activity all weekend. On Sunday morning there is a half marathon trail run, all the more reason to get a hotel for 2 nights! Friday evening, Kelly Rhoten and Debbie Carpenter competed in the 12 mile, Hotter’N Hell

CAT 4 women for the first 50 miles and managed to finish in the middle of the pack at 3:08:06 after crashing on the last corner, just 200 meters from the finish. Her only thought was to jump up and get across the line before anybody could pass her. Armand The Selfless had stopped earlier to take care of some fellow riders who were pretty banged up after a major crash. He made it to the finish line just in time to see Cindy finish.

mountain bike time trial, taking 1st and 2nd in their age groups, respectively. Kelly paid a price for her win, breaking her front tooth after ducking below a branch and kissing her handlebars. Debbie and Kelly road their mountain bikes again on Saturday morning for the big tour, finishing the 25 mile course in time to see the pros and CAT racers finish the 100 mile and 100km Ultra Road races that start 30 minutes before the tour. If you’re not familiar with the term, “CAT” refers to a US Cycling Federation road racing category. CAT 5 is the first 10 rookie races and CAT 1 and 2 have some sponsored pros. To move from CAT 4 to CAT 3, you have to earn enough points based on finishing positions in races against others in your category. Among the 100K CAT racers were Armand and Cindy Phillipi. Cindy led the

Reba Becker and Doug Keefe rolled in around 2 pm and Doug was unable to get a comment in about his first 100 miler, due to Reba’s excitement about finishing

Ted Amyx, crossed the official starting line for the 100K around 7:30am. This was a low key event for Ted, who finished around 11am and made it home in time to have lunch with his wife, Christy. Most of the following crossed the starting line for the 102.3 Miler around 7:15am. Around noon, Steve and Abby Cox were the first BRAw members to finish the 100 miler, averaging about 20 mph for 5 hours, including rest stops! “It was a personal best and riding with my wife was fun,” said Steve. Brian Luker came across next, a few minutes before 1 pm, and about 1 hour faster than last year! Brian said the thing he enjoyed most was the relationships with his friends at the event.

Kelly Rhoten with her 1st place trophy and broken tooth.

also rode with them and finished his first ever “century,” and he does not even own a bike! He used a bike which Roy Robertson graciously loaned him and Cevin said Bryant ‘was one tired puppy.’

Marty finished a few minutes after 1pm, and was bragging that he took time to stop for a bratwurst at mile 52 and a beer at mile 95, until he heard that Brian Luker had had also done the same. Cevin Wyatt rode in about the same time, serving as personal coach and ‘draft mule’ for newer LGRAW member, Laura Arbini, who bought her bike only last April and was now finishing her first 100 miler. After a brief celebration, they both ran the half marathon trail run the next morning. Laura took second place in her age group (her first trail run!!!) and is now a converted trial runner. Cevin took 4th in his age group, and I wonder how much better they might have been without the previous day’s warm-up? Next year, Laura is determined to do the mountain bike race to make it a triple event weekend. Now, here’s a person we hesitate to include, at risk that readers may get the wrong impression that normal people can do this. Cevin’s brother, Bryant,

Mary Keefe at the finish of her first 100 mile cycling event.

the event without having any of the heat-related cramps which had been a persistent problem for her last year. She also surprised herself by averaging about 18 mph for the majority of the ride. Hal Hardister came in next, finishing his first 100 miler, upping the ante after riding the 100K last year. “I’m happy with the results, but I know next year will be much better. Having set out to maintain a 17 mph pace and complete the ride in 7 hours, I was able to accomplish the task with an official time of 7 hours 8 minutes and averaged 17.6 mph. I worked hard physically in the preceding months, but I did not realize the last 20 miles would be so mentally challenging. My goal for next year is to have my mind at the same level as my body. It was a great ride and look forward to training harder mentally and physically next year.” Hal was followed soon after by Mary Keefe, who had planned to take the shortcut in front of Hell’s Gate for an 84 mile route. When the time came, she chose to face the devil, charge through the gate, and finish her first 100 mile ride! Until then, Doug and Mary’s longest ride had been 70 miles. These folks put in hundreds of training miles in the grueling heat, and it was terrific to see it pay off so handsomely for all of them.

October 2007 |

FOOTPRINT 19


Saturday, January 19, 2008

BOLD IN THE COLD 5K & 15K Presented by:

Lake Grapevine Runners & Walkers Club 5K or 15K ENTRY FEES:

WHERE:

Oak Grove Park in Grapevine, Texas

WHEN:

Saturday, January 19, 2008 Registration begins at 6:30 a.m. 5K & 15K begin at 8:00 a.m. 5K Awards Ceremony at 9:30 a.m. 15K Awards Ceremony at 10:15 a.m. The first 400 entrants will be guaranteed a Tenth Annual BOLD IN THE COLD coffee mug! For more registration and race information go to: www.RunnersAndWalkers.com

Dates

Adults

Before Jan. 14 Race Day

$15.00 $20.00

Student or LGRAW Member $12.00 $15.00

Group (Min 5) $13.00 N/A

REGISTRATION:

Luke’s Locker - Jan 16, 17, & 18 5505 Colleyville Blvd., ste. 120 Colleyville, TX 76034 (817-849-1952) OR Race day beginning at 6:30 a.m. OR Online at www.active.com OR Mail entry form and check to: LGRAW, P.O. Box 2982, Grapevine, TX 76099

Bold in the Cold 5K & 15K Entry Form – Saturday, January 19, 2008 Name:___________________________________ Phone:________________ Address:______________________ City:________ State:_______ ZIP:_____ Birth date:____________ Age on 1/19/08:_________ Sex: M F Race: 5K

15K

Race Entry Fees (see schedule above):$________

Paid by: check____ cash____ Race Number:_____________

I will pick up my race packet at: Luke’s Locker - Colleyville on 1/16, 1/17, or 1/18 Race site on race day

Make check payable to “LGRAW” (Lake Grapevine Runners and Walkers Club) Mail your check and this entry form to: LGRAW, P.O. Box 2982, Grapevine, TX 76099

WAIVER STATEMENT: Entry invalid if not signed. I know that participating in this event can be potentially hazardous. By my signature I assume full and complete responsibility for any injury or accident which may occur to me during the event or while I am on the premises of the event, and hereby release and hold harmless Lake Grapevine Runners and Walkers Club, Inc. the RRCA, and all sponsors from all claims and liabilities of any kind arising out of my participation in this event. (Signature of legal guardian required if participant is under 18.)

Signature:________________________________________________________Date:__________________

20 FOOTPRINT | October 2007


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

From 5Ks to uLtrAS July 7, Knoxville, TN Carter Mill 7 Miler Jeff Brown: 58:36

July 11, Dallas, TX Jogger 5K Summer Series #8 Jim Uhelski: 20:03, 1st AG Henry Galpin: 22:00, 1st AG

July 13-14, Lewisville, TX tAAF region Iv track & Field meet

Alexandra Mertz: Girls Shot Put 9' 1" Girls 800 Meter Run 3:49:66 Girls 1600 Meter Run 8:14:65 Joseph Hale: Boys 1600 Meter Run 5:19:49* Boys 3200 Meter Run 12:00:04, 3rd * Felice Johnson: Girls 800 Meter Run 2:39:34* Girls 1600 Meter Run 5:59:66* Mylon Johnson: Boys Shot Put 18' 8"* Meridith St. John: Girls 800 Meter Run 3:33:43 Molly Tucker: Girls 800 Meter Run 2:36:15, 1st * Girls 1600 Meter Run 5:41:37, 1st * Girls 4X100 Relay 57:09, 2nd Caleigh Tucker: Girls 800 Meter Run 3:05:44 Girls Long Jump 10' 6" *Qualified For TAAF State Finals

July 13-15, Silverton, CO hardrock 100 endurance run Scott eppelman: 16:59:00

July 15, Ft Worth, TX el Scorcho 50K

Rick Hanson: 4:09:10 Laura Nelson: 4:28:43, FOW Alan Walker: 4:38:44 Kelly Richards: 5:00:58 Rick Sanford: 5:00:59 Thomas Okazaki: 5:46:48 Steve Grady: 6:12:33 Jim Baudhuin: 6:31:01

July 21, Dallas, TX too hot to handle 15K

Ken Hall: 54:38, MMW, PR Rick Hanson: 59:33, 2nd AG Mindi Rice: 1:01:16, OFW Robert Fowler: 1:02:11, 1st AG Lee Rebedos: 1:03:09 Bryon Benoit: 1:05:19 Leana Sloan: 1:05:33, FMW Yolanda Hopping: 1:06:19, 1st AG Jack Hase: 1:06:29 Mike evan: 1:09:58 Steve Rush: 1:14:08 Mark Sparks: 1:14:39 Kristine Hinojos: 1:14:47, 3rd AG Jessica Hanson: 1:15:51 Robin Pearson: 1:16:00 Julie Kaner: 1:18:23 Kevin Wessels: 1:18:26 Brad Frazier: 1:19:32 Chad Goodnough: 1:20:02 Kat Sparks: 1:20:12 Doug Keeffe: 1:21:58 Staci Rivero: 1:22:43 Pam Neven: 1:24:19 Mary Lessor: 1:24:26 Laurie Lukanich: 1:25:04 Mary Ann Cavio: 1:25:25 Paige Henderson: 1:26:20 Kristine Hall: 1:28:05, 1st 15K race Letha Cruthirds: 1:30:21 Laura Arbini: 1:33:12 Jeff Barnhart: 1:34:05 Spareribs LaMothe: 1:34:27 George Rivero: 1:41:27 vanessa Loggins: 1:41:42 Jill Smith: 1:43:19 Bridget Smith: 1:45:02 David Smith: 1:45:05 Kelli Lafferty: 1:57:15 Alan engisch: 2:00:00

too hot to handle 5K

Robin Pearson: 2:16:30, FMW Kevin Wessels: 2:26:54 Staci Rivero: 2:27:05 Hélène Walker: 2:37:45 Bridget Smith: 2:46:35 Tony Flesch: 3:46:19

Mark Miller: 17:49, 2nd AG Molly Tucker: 19:34, 2nd AG Thomas Okazaki: 21:37, 3rd AG Kelly Richards: 21:41, 1st AG Reggie Hicks: 21:42 Dale Mauger: 23, 42, 3rd AG Curt Burgess : 24:18, PR Richard Maas: 27:09 Tracy Altman: 27:44 Mary Keeffe: 29:25 Tony Flesch: 32:25

July 18, Dallas, TX Jogger 5K Series #9

July 22, Dallas, TX blazing Saddles 5K

el Scorcho 25K

Jim Uhelski: 20:55, 1st AG Reggie Hicks: 22:34, 3rd AG

Reggie Hicks: 21:58, 2nd AG Curt Burgess: 37:42

July 21, Arlington, TX St. mark’s Soles For Souls 5K

July 25, Dallas, TX Jogger 5K Series #10

John Ball: 20:38, 1st AG

Jim Uhelski: 20:18

July 26-29, Round Rock, TX At&t tAAF Championships Games of texas State track & Field meet Joseph Hale: Boys 1600 Meter Run 6:03:39 Boys 3200 Meter Run 13:47.76 Felice Johnson: Girls 800 Meter Run 2:40:40 Girls 1600 Meter Run 6:05:23 Mylon Johnson: Boys Shot Put 17' 9.75" Caitlyn Mertz: Girls Long Jump 5' 6" Alexandra Mertz: Girls 800 Meter Run 3:49:66 Girls 1600 Meter Run 8:26:80 Girls Shot Put 9' 1" Molly Tucker: Girls 800 Meter Run 2:36:93, 2nd Girls 1600 Meter Run 5:34:22, 2nd Girls 4X100 Meter Relay 57:09, 2nd

July 28, Crystal Mtn., WA white river 50 mile trail run Sam Thompson: 7:52:41

July 28, Arlington, TX Summer Sizzler 5K

Ken Hall: 16:47, MMW, 2nd Overall Reggie Hicks: 21:55, 1st AG Will Hall: 28:28

July 28-29, Drummond,QC, Canada 24 hour world Championships Scott eppelman: 136 miles Laura Nelson: 109 miles

Aug 1, Dallas, TX Jogger 5K Series #11

Leana Sloan: 20:20, OFW

Aug 4, Dallas, TX DrC 3x2 XC relays

3x2 Female Overall Simple Pleasures: 42:41.79, 1st Ros Dalyrimple Kristen Jett Tonya Miller 3x2 Female: 88-117 Tresj: 44:10.15, 2nd Jessica Hanson Jennifer Dean Julie Kaner 3x2 Mixed: 88-117 GG’s: 49:49.86 Chris Godbold Kate Galpin Samantha Galpin 3x2 Male: 148-177 The Fog: 47:55.83, 3rd Cline Talpin Henry Galpin Jim Uhelski

October 2007 |

FOOTPRINT 21


RAW RACE RESULTS continued Sam Thompson: 8:19:49, 1st AG, 2nd Overall

Aug 8, Dallas, TX Jogger 5K Series #12

Leana Sloan: 20:49, OFW Alan Walker: 20:59, MMW

Aug 11, Vergas, MN Looney Daze 5K

Kelly Richards: 20:26, OFW, PR

Aug 12, Dallas, TX Summer bath 15K

Leana Sloan: 1:06:01, OFW Chris McCain: 1:10:55, 5th AG Julie Kaner: 1:21:52, 1st AG

Summer bath 5K

John Ball: 20:37, 2nd AG

Aug 15, Dallas, TX Jogger 5K Series #13

Leana Sloan: 20:43, OFW Chris McCain: 21:13, 1st AG

Aug 18, Dallas, TX elvis 5K

Molly Tucker: 21:09, 1st AG

Aug 18, Beavercreek, OH Good neighbor 5K

Alan engisch: 32:09, 1st AG

Aug 19, Ft. Worth, TX FwrC watermelon 5K run Mark Miller: 17:51, 1st AG John Ball: 21:04, 1st AG Marvin Smith: 27:11, 1st AG

Aug 19, Manitou Springs, CO Pikes Peak marathon

Sept. 1, Dallas, TX DrC breakfast bash 5 miler Rick Hanson: 29:57, 1st AG Yolanda Hopping: 34:32, FMW Julie Kaner: 40:26, 1st AG Jessica Hanson: 42:10 Cevin Wyatt: 42:29 Duathlons & triathlons

July 8, Lake Ray Roberts,TX Disco triathlon (Duathlon) Sprint Distance (1 mi run/17.6 mi bike/5K run) Jim Lukanich: 1:12:53, MMW Scott Decker: 1:13:18, 1st AG

Disco triathlon (Duathlon) olympic Distance (2 mi run/23 mi bike/10K run) Al Walker: 2:19:00, 1st AG Julie Kaner: 2:37:59 Jeff Barnhart: 2:46:47

July 15, Joe Pool Lake, TX Ironhead Dallas triathlon

(1500 meter swim/26.2 mile bike/10km run) Brad Pearson: 2:27:30, 2nd AG Abby Cox: 2:28:21, 1st AG Karen Robertson: 2:38:49, 1st AG Al Walker: 2:39:54, 2nd AG Steve Cox: 2:41:45, PR Julie Kaner: 2:43:51 Mike Doud: 2:45:01, 3rd AG Mary Lessor: 2:47:39, 2nd AG Marty Metzger: 3:13:19, PR

July 29, Charlottesville, VA

Charlottesville international Triathlon

(1500 meter swim/24 mile bike/10K trail run)

Samantha Galpin: 2:34:05, 1st AG

Aug 12, San Angelo, TX IrP wool Capital triathlon

(1500 meter swim/40km bike/10km run) Karen Robertson: 2:31:17, FMW

Aug 18, Luray, VA Luray triathlon-International

(1500 meter swim/25 mile bike/10K run) Samantha Galpin: 2:43:45, 2nd AG

Aug 19, The Colony, TX take on the heat triathlon

Scott Decker: 1:02:01, 1st AG, 3rd Julie Kaner: 1:12:20, 2nd AG

Aug 26, Chicago, IL Accenture Chicago triathlon (1.5K swim/40K bike/10K run) Jim Lukanich: 2:15:21, 2nd AG

Aug 26, Rockwall, TX rockwall Sprint triathlon

(300 yd swim/14 mile bike/2.9 mile run) Karen Robertson: 1:05:58, FMW

LeGenD

Aug 4, Washington, D.C. the north Face endurance 50 DC

Pr-Personal Record AG-Age Group bQ-Boston Qualified oFw-Overall Female Winner mmw-Male Masters Winner Fmw-Female Masters Winner

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

Jim Baudhuin: 9:51:46

Aug 24-25, Mt. Hood to Seaside, OR nike hood to Coast relay-197.1 miles Male Open Division-12 Man Relay Team From Happy valley, OR Running Assets: 29:14:15 With RAW members: Jeff Barnhart Mike evans Tony Flesch Henry Galpin Ken Macinnes

Aug 25, Arlington, TX August Gusto 5K

Ken Hall: 16:36, OMW John Ball: 20:54, 1st AG Paul Gerba: 25:51, 3rd AG

Aug 25, Ft. Worth, TX L’ourS 3 mile run

Brad Pearson: 18:08, MMW

Aug 25-26, Easton, WA the Cascade Crest Classic 100 miler Sam Thompson: 23:14

Aug 26, Carrolton, TX Carrolton runners Club 5K Dean Baranowksi: 21:49

22 FOOTPRINT | October 2007

Remember to add a push pin to the RAW Around the World map if you race in any US city or run anywhere outside of the US.

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


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

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 Joe Luccioni to make a purchase.

October 2007 |

FOOTPRINT 23


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’ve had a lot of pain lately in my upper leg and hip and I can’t run at all. Friends recommended their own chiropractors, but I’m not sure if I should go to theirs, find my own, or go at all. Do you have any advice? Do you know a good chiropractor? -David L. in Dallas Dear David: Great use of the oxymoron. Actually, you have asked the right guy, as I attended a chiropractic school briefly. (I left because I couldn’t adjust.) Here’s how to get the most out of the chiropractor visit. You know they always spend a bit of time poking and prodding before they actually get to work on you. But what you want them to do is skip that and fix you up. What I learned is that all the poking stuff is just to lead up to the THREE MAJOR PRONOUNCEMENTS. Here they are: The Death Knell: This is the part, just after the initial probes and prods, where the chiropractor tells you that you are fortunate you got here just hours before death from a crappy body. He will say he never saw (check one): Hips this tight (did I write Mick Jagger on the form I filled out?) A spine so out of alignment (I should ring bells at Notre Dame?) Less flexibility than you have (Does Gumby run 50 miles a week?)

In short, tomorrow every cell in your body will break into a cancerous frenzy and all your bone and cartilage will erode and cause a painful and horrible death. How fortunate you came here today! Believe it or Not!: Once you are terrified about your horrible body, he moves to step two, known as “Ripley’s Believe it or Not.” In this step he looks gravely into your eyes, puts on his saddest basset hound face, leans close and says, “I don’t know how to break this to you…but one of your legs is shorter than the other.” Sweat breaks out all over, as you think about buying one wooden shoe, playing Igor in a sci-fi film, or keeping one foot on the curb as you walk down the street. Of course you fall for this only one time, not knowing that everyone in the universe has the same condition. Here’s what actually happens when the chiropractor goes home, end of day: “How did it go today honey?” “Fantastic! I got four people on the one leg shorter than the other routine. Laugh? Scared hell out of them. What’s for dinner?” The Annuity: Now you are paralyzed with fear, and he delivers the coup: “This may take more than one visit.” Or, “You’re going to need to work with me on this.” What a surprise! Just don’t sign any autodeduct form to move money from your bank to his SEP. You’ll know pretty quickly if you’re getting the help you need. So by all means go to a recommended chiropractor if you think it will help, but on your first visit bring this article, show it to him and say, “Let’s skip the Three Major Pronouncements and get to work on my (insert name of body part.)” Good luck. -Spareribs

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

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com


October 2007