October 2003

October APRIL 2003 2003

www.runnersandwalkers.com WWW.RUNNERSANDWALKERS.COM

Protectors of Freedom 2003 In This Issue • • • •

Protectors of Freedom Nutrition a la “T2” In Step With…Ray Harris Marathon Madness and More (Akron, Chicago, Heartland, Colorado Springs, Hood to Coast, Pike’s Peak, UltraMax, TriUmph, Arkansas, Berlin, Toronto, Twin Cities, Marine Corps, Napa, Missouri) • 24 Hours—World Championship • Charter Run • Duct Tape Duet • Water Duty • Hotter ‘n Hell Hundred • Giving Back to the Sport _________________________

Upcoming Events • • •

Nov 15, Double Trouble, RAW Clubhouse December 6, Holiday Party, Barnett’s Home January 17, Bold In the Cold

Participants in the Second Annual Protectors of Freedom 5k Run/walk were greeted with the coolest morning that north Texas had experienced in several months, with temperatures at race time in the lower sixties. A spectacular rainbow appeared at sunrise as well, dipping down behind the grandstand, adding to an already festive atmosphere.

At about the time the runners were toeing the line for the start, the rumble of race cars from Team Texas could be heard in the pit hangers, and by the time many of the walkers had finished, there were race cars circling the track at incredible speeds.

Sean Newman returned from the New York City Fire Department to defend his “fastest firefighter/police officer” title. In a tight finish, Sean was

narrowly defeated by local fireman (and Lake Grapevine Running and Walking Club member) Ken Macinness of Grapevine. Overall, the firemen defeated the police officers and retained the Michael Lynch Memorial Trophy, awarded to the fastest five finishers from either profession.

Sean brought with him fellow NYC firefighter Robert Menig, who finished back in the pack, but after the race was treated to five laps around the track at 160MPH! Stephanie Luccioni, daughter of race director Joe Luccioni and fiancé of Michael Lynch (a fireman who perished in the World Trade Center, and the inspiration for the event), also came from New York to participate.

Winners of $100 prizes were Keith Pickett and Kristen Jett (overall winners) and Terry Marcott and

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

November 1, Saltgrass, Grapevine _________________________

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

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

Honey! Guess what I won! (Brenda and Daryl Laney— 9/13/03) 1

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

Yolanda Hopping (overall Master’s winners). Particular mention needs to be made of the efforts of “Superman” Scott Eppelman of Coppell, who finished 9th overall with a fast time of 18:17, after running to the race from his home – a distance of over 25 miles!

Texas Residential Mortgage, Claffey Pools, Perot Systems, GameStop, Breadhaus, American Eagle, Coca Cola, Budweiser, and KPMG.

Between the race and the motorcycle raffle, we raised nearly $9,000 for three charities, two of which are Texas-based: Daryl Laney of Trophy Club won the the Peace Officers Memorial 2 0 0 3 H a r l e y D a v i d s o n 1 0 0 t h Foundation, the Texas State Firefighters Anniversary Sportster® 1200 Custom Emergency Relief and College motorcycle that was raffled of in Scholarship Fund, and the Michael Lynch conjunction with the race.

Memorial Fund. Plans are already Our sponsors were great; we covered underway to make next year’s event our expenses with their donations. even more successful.

Special thanks to Southwest Airlines, —Jeff Brown

RAW Board and Committees President Kelly Richards President@RunnersAndWalkers.com First Vice President Terry Marcott VP1@RunnersAndWalkers.com Second Vice President Rick Sanford VP2@RunnersAndWalkers.com Chief Information Officer Jack Hase CIO@RunnersAndWalkers.com Treasurer Craig Minyard Treasurer@RunnersAndWalkers.com Officers At Large Rick Fogle MAL1@RunnersAndWalkers.com J.W. Keeling MAL2@RunnersAndWalkers.com Tia Metzger MAL3@RunnersAndWalkers.com Stacie Sauber MAL4@RunnersAndWalkers.com Curtis Woodard MAL5@RunnersAndWalkers.com Courtney Noell MAL6@RunnersAndWalkers.com

Dear RAW Members, What a great day September 13 turned out to be. The rainbow that appeared at sunrise was surely God sent— it was as though Michael and his fellow firefighters and police officers who lost their lives on 9/11 were smiling down on us.

In spite of the smaller field, the times recorded were unbelievable— especially in the (do I dare say?) older generation.

After the race, many runners came up and thanked me for the fast course and the after race goodies.

I want to mention a few people that made the day very special: David Aungst, our emcee extraordinaire; David Ball, who beautifully sang our national anthem; Erin Maree, who entertained us; and Pastor Andy, for his inspiring words.

Those of us that witnessed the raffle of the Harley will never forget the reaction from Darrell (HOG) Laney upon winning. It was contagious. Everybody was applauding and smiling from ear to ear—it was evident how much Darrell wanted that bike.

To my race committee, and you know who you are, I love you guys. Craig (our treasurer) thanks you for watching over the numbers and keeping me honest. To three special people: Jeff, thank you from the bottom of my heart. You are the heart of this race. Tony, you keep me on the straight and narrow, but for somebody that is older than I am, you should know better than to go along with my crazy ideas. (But there we were at an American Eagle dealership. Two old fools purchasing a motorcycle.) K2, you are our leader and someone I've grown to love and respect.

THANK YOU. With my deepest gratitude, Joe Luccioni

Footprint Editor Susan Barnett Editor@RunnersAndWalkers.com

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Our always-smiling Guy McCracken

Dear Joe,

Dunc “the Hunk” Stewart (thank you, Darcy, for revealing that little gem) and Terry Marcott, looking awfully serious!

Congratulations to you and the other members of the organizing committee for the jobs that you did on behalf of firefighters and police officers across this state. Your cause is a righteous one. Those of us in the fire service in Texas and around the world will never forget the sacrifices made, not only by those brave individuals who lost their lives that fateful day, but by the families and loved ones left behind.

Terry Marcott, the overall Master’s winner

It would be an honor, indeed, to display the trophy at our Austin headquarters for the coming year.

Secretary-Treasurer York and I thank you again for including us in this worthy endeavor.

Sincerely, Guy Turner President Texas State Association of Fire Fighters Erin Maree entertains the crowd (Erin is the daughter of Gabe and Pam Pugliese)

Jack Hase, sporting his new RAWear.

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K2 presents a special award to Race Director Joe Luccioni (Thank You, FastFrame of Southlake!)

Katy Szendrey doing her stretches before the race

Two beautiful girls are entertained by our Rainforest Cafe guests

Gary Howsam and Joe cheer the runners

David Ball warms up for the race, by singing our National Anthem

Trent and Nathan Brenner, and Andrew Sanford 4

THANK YOU to our honorary starters, Scott and Chris DePauw

Lake Grapevine Runners and Walkers

Annual Holiday Party

Saturday, December 6 7:00 p.m.

Joe Luccioni, Tony Dominiec, Scott and Chris Depauw, Dave Aungst Captain Michael DePauw died in the line of duty December 5, 2002, while fighting a house fire in North Dallas. During his 31-year career, Captain DePauw worked at numerous fire stations in Dallas, and as an Instructor at the Dallas Fire & Rescue Training Academy.

Susan and Jim Barnett

B.Y.O.B.

817-488-7601 Scmbarnett@aol.com

Optional: bring a dish to share

Feel free to bring the family or a guest!

Captain DePauw was a proud father, husband, and grandfather. He left behind many friends and family that miss him very much. The respect and love shown by the Fire & Rescue community, as well as by the public, has allowed Captain DePauw’s family to cope with their loss.

Anyone ever hand you a cool drink in the middle of a tough run?

A Special Gift Billy Szendrey’s close friend, Capt. Pat Waters, was a NYC firefighter, specializing in hazardous materials. On September 11, 2001, he was off duty, but heard the call for help. He immediately headed to the World Trade Center, where he lost his life.

It’s your chance to return the favor!

VOLUNTEER

On September 11, 2003, Billy set up a floral display in Grapevine to honor his friend. He received over $1,300 in donations which he generously donated to the Protectors of Freedom race. Thank you, Billy.

For the LGRAW Aid Station at the White Rock Marathon Sunday, December 14, 2003 Aid Station Coordinator needed!

Contact K2 for more information: President@RunnersAndWalkers.com

Running's been good to you.

Now it’s time to give something back!

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K2 To You….

With the fall racing season upon us, once again the attributes that make RAW the best running club ever are abundant. I'm not just referring to the incredible talent, determination, and grit that so many members display.

I'm talking about the compassion, support and genuine well wishes the members show toward each other's goals and performances.

Some recent examples: How every single person saw Tim's ninety-one mile run as an unbelievable accomplishment, and not a failure to complete the 100-mile event. How the club cheered via the website bulletin board for Scott Eppelman while he was racing in the Netherlands. How thrilled the club was that Terry Steffes ran his first marathon at Chicago. How everyone was so proud of Alan and Hélène for getting into the 25th Hawaii Ironman, and then were even more impressed with their finishes.

I have to mention my own experience with trying to qualify for Boston. The club has been so supportive both before and after every race in which I’ve tried to qualify. I was really embarrassed this time to come back and say I missed qualifying again. But then I was ashamed for taking such an attitude.

Because the thing is, it doesn't matter what the goal is, what matters is knowing that you have a big group of people behind you. And when it doesn't work out, you STILL get their adoration!

While our sport is one of solitary achievement, it's never a lonely experience with this club behind you.

Thanks for making RAW the best club ever!

K2

In Step With … Ray Harris K2: How long have you been running?

RH: I can recall running with some coworkers occasionally the winter after I graduated from college (1973) because I had become a couch potato and had put on a few... several...way too many pounds. I was inconsistent and not very serious for several years. My oldest running log is 1981.

K2: As a RAW Charter member, what is the biggest change you’ve seen in our club?

RH: The camaraderie. When Susan and I first ran with the club (June 21, 1997; see, running logs are good for more than just recording mileage), there was a friendliness amongst everyone but now it's different. There is a closeness. People in this club truly care about each other. If there is a better running club anywhere, someone would have to prove it to me.

Ray after the Chicago Marathon October 2001 (But he still looks pretty much the same.)

K2: What's with never stopping at the water stops? I always see you blow right past them.

RH: No need to stop since I carry my supply with me. Besides, if I stopped I might not get started again.

K2: Complete this sentence... My most embarrassing running moment was...

RH: There are too many and there isn't enough space in a 16 page Footprint to accommodate them all.

K2: What did you like most about being president of the club (July 2001-July 2002)?

RH: The Power! The Glory! The Celebrity! The lavish expense account and use of the club vacation condo in Colorado. Seriously, I consider my greatest accomplishment while President was being able to get LGRAW involved in the "Flag Across America Run" in October, 2001. Hearing the stories from those that participated about how they were affected and how happy they were to have been involved made it all worthwhile.

K2: What has been your fondest running memory?

RH: The miles I personally logged during the "Flag Across America Run" I think standout the most. To run with many others not for a time but to show a love for this country and the resolve felt by each runner will always be one of my fondest memories and not just running related.

K2: What do you consider your biggest running achievement?

RH: There are a couple; my first marathon in 1992 at White Rock (3:35:49) and completing the "Presidents Triathlon" in 1988.

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

RH: How boring I am? No, that wouldn't surprise anyone. I got my scuba certification in 1975. I used to be a pretty decent baseball player. A couple of nicknames. There are some others but then if I told everything I would lose my air of mystery.

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How My Ponytail Saved My Life

By K2 As most of you know, my ponytail is a big bushy mass of long, naturally curly strawberry blonde hair. I’ve long since given up on trying to control it, especially before a morning run. The swishing ponytail that easily identifies me from a quarter mile away is what saved my skull, if not my life, on September 12, 2003.

I was less than a half-mile from home on a short run, facing on-coming traffic. There were no sidewalks, but I was just yards away from turning onto a park road. The lane I was in had no oncoming traffic, because all the cars were in the middle lane turning left toward an elementary school.

Suddenly, a red minivan moved into “my” lane, a move I hadn’t anticipated, since turn signals weren’t used and the lane was going to end in several yards. There just wasn’t any reason to pull into the lane. I moved closer to the curb, but so did the van. I wondered, “Why doesn’t the driver see me?” Then the realization… “The driver wants to hit me! Why else aren’t they slowing down? But why would they want to hurt me?” With bulging eyes I strained to make eye contact with the driver. I lifted my arms in front of me as if posing a question… “What the___! Don’t you see me?” Then the reality… the van is going to hit me!

second span of time. I wish my brain always worked that quickly.

Knowing the van was going to hit me I put my arms out in front of me, palms down. A part of me was denying the truth and hoping the driver was just trying to scare me--that they would stop the moment my hands came into contact with their hood.

But that’s not what happened.

With outstretched hands, palms firmly planted, the moment of contact came. It propelled me onto the top of the hood with my navel making direct contact with the hood ornament. I landed with a loud thud when the scary thought hit me: my face is going to go throw the windshield!

Just as suddenly, after the screeching of brakes, I was flying backwards through the air. I don’t remember the airborne flight (as described by witnesses), nor do I remember landing spread-eagle on my back, several feet from the van. I do recall lying there in the road, realizing I was alive and that everything seemed to work. After several seconds, I sat up. After a few minutes, I got up. And after the police and the witnesses left, I walked home.

Thank You For Your Help!

Sydney and I had a wonderful time at the Walk for Diabetes on the 27th of September. Thanks to my wonderful RAW friends, she was able to exceed her goal of $1,000 to help in diabetes research. For next year, we are already planning on forming a team to walk (t-shirt included of course...just what every runner needs more of!!) and we will definitely want all of you to join us!

Thanks again for everything....you guys are GREAT!!!!

—Stacie Sauber

My only injuries were deep bruises on my legs and abdomen; there were no internal injuries. No one can understand how my It was a terrifying moment. You don’t head wasn’t injured, because in these types realize how wide a car is until you’re trying of accidents, the most damage occurs when to get out of the way of a moving one. In the pedestrian lands on the ground. I know retrospect, I’m at amazed at how many it was my big bushy ponytail; it acted as a thoughts I had in what must have been a 2 cushion. It saved my life.

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Helps clean teeth and freshen breath

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Abrasive action decreases buildup of dental plaque

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Improves digestibility of dry dog food

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Dogs Love ‘em www.greenies.com 7

Marathon Madness and More Editor’s Note: We always worry about leaving someone out, but we can’t share in your accomplishment if we don’t know about it. Please tell us about your experience. We want to celebrate what’s important to you! Just email your story to Editor@RunnersAnd Walkers.com.

Hood to Coast Relay August 23-24, 2003 Mt. Hood to the Pacific Coast, Oregon

By Hélène Walker (Alan Walker, Lee Miller, and Noreen Henry were also on this team) Billed as the world's largest relay, the Hood To Coast Relay has a thousand teams of twelve runners covering 198 miles, from Timberline Lodge on Mt. Hood, through Portland, to the beach at Seaside.

This was our first year, but for our team captain, Jeff Barnhart, this was his tenth.

Having an experienced captain/organizer goes a long way in making sure you have a good time. There are a lot of logistics to contend with, such as vans, hotels and what everybody needs to bring.

Each runner runs three legs, each approximately 10K, but that's not the real challenge. Spending 26+ hours in a van with 5 other sweaty people, no time to stretch, keeping cool in the traffic jams— that's the challenge.

Some teams, such as Nike, take the race very seriously, but most don't. It's a running and rolling carnival of decorated vans, adorned with everything from flags to inflatable dolls. One team of Harriers ran in skimpy negligees.

Alan ran the second to last leg. It's the old Lewis and Clark road, reputedly where the famous explorers found their way to the beach. Despite tired legs, it was great to stretch out and push a little, knowing that it would all be over in a few miles. Running amid the massive pine trees and along a trail through the woods was a welcome change from pounding the pavement.

Hélène ran the last leg, down to the beach. It was downhill, so she sped in well ahead of the van. After crossing the timing line, she waited a long time for the team to assemble and run across the "finish" line for the photo.

Immediately afterwards, we went for the cheeseburgers and beer and wine on the beach. We arrived shortly before sunset and enjoyed watching the sun slip under the Pacific horizon. Despite the sleep deprivation and the cramped quarters, We've signed up to do this again next year!

By Henry Galpin We finished 53rd overall and 3rd in the “Old Fools” category. I averaged a little over 6:40 for my 15.8 miles and came through in good shape physically. I guess I didn’t run hard enough, although I passed 42 teams on my final leg. I ate better this time, so I never ran out of gas like last time. The weather was perfect, ranging from a low of 41 to a high of 69. But the best news? There was lots of beer on the beach!

Adrienne looks great, doesn’t she?

Pikes Peak Ascent and Marathon August 25, 2003 ONLY ONE HILL ………..

By Adrienne A. Stipe I ran the marathon last year and wanted to go back. I’ve been injured for the good part of a year, so I wanted to make sure that I got into a marathon that wasn’t too hard (i.e., where I didn’t have to “run” the whole thing). I guess I forgot just how hard it was ascending Pikes Peak. All I remembered from last year was how hard it was to run downhill. So I registered for both the Ascent and the Marathon. I signed up in February with plenty of time to train. I figured I could bail on one or the other if needed.

I flew to Colorado Springs 5 days early to get acclimated. The boys and I had a blast hiking and riding horses in Garden of the Gods, visiting Royal Gorge, and riding the Cog Railway up and down Pikes Peak.

Carl joined us on Thursday. He did his own ascent of Pikes Peak on Friday. The kids and I drove up to get him. I was 8

white-knuckled all the way up on that gravelly road with no guardrail.

My Ascent day arrived. I wasn’t that nervous as I’d done this before. When the gun went off, everyone ran up that asphalt road and started walking at the foot of the trail breathing hard. People were passing me on the lower part of the trail. I wasn’t too worried about it, since I had to do this again the next day. I just did a fast power walk up the mountain, and ran in the few flat and downhill spots.

When we approached the top of the tree line, some people started staggering due to the altitude. I remember getting the inevitable “sausage fingers” and realized I had forgotten to take off my wedding band. Worrying about that kept me occupied. I forgot how hard the last few miles were, but I finally made it to the top. My time was about the same as my marathon ascent time last year. We were taken down the mountain by vans and buses. Fingers were back to normal, and Carl and the kids were waiting for me at the bottom.

(Continued on page 9)

Marathon Madness and More I sent the family home, and spent the rest of that day worrying. I worried about how I was going to get myself back to the hotel after the marathon. My legs were really tired and my left hip was hurting from the climbing. I didn’t have an appetite, but had to force myself to eat and drink for the next day. I didn’t know how I was going to do what I had to do the next day. I didn’t get much sleep. But the next morning when the alarm went off, I got up and went back for more.

The gun went off and I was already feeling tired. I took it much easier this time, but that ascent was very tough. I got the sausage fingers again, but had remembered to take off my ring this time. We started seeing the lead runners coming back about halfway up the mountain. They are amazingly fast.

Meanwhile, I was having one of those times where you’re REALLY questioning why you do this to yourself. The top few miles were very tough for me. I was just concentrating on putting one foot in front of the other and staying out of the way of the descending runners. I started fantasizing about bumming a ride down once I got to the top. Once I reached the top and turned around and went down a bit, I knew I could do it. That was my one emotional moment. I was hurting bad, but it was a different pain at least. I ran most of the way down, but very slowly.

The worst thing I got from the altitude was a slight headache. I didn’t have bloody knees like some people. I heard the crowd noise a couple of miles from the bottom, and that was very inspiring.

The finish was sweet. They make a big deal out of Doublers. My time wasn’t that great, but at least I had an excuse. I spent the next hour getting to my car in my post-marathon funk. I even got myself back to the hotel. That night was rough.

The stiffness was worse than usual, but at least it was over.

I decided that I hadn’t trained enough. I don’t know if a Texan can train enough for Pikes Peak. The Double was the hardest thing I’ve ever done, but I’m glad I did it. I also decided that the Double was way too much for me and I will never do it again. Maybe just the marathon…

(Ed. Note: Adrienne was one of only 71 runners to finish both the Ascent and Marathon. The “one-way” took 4:26:45 and she completed the “round-trip” in a snappy 8:23:25. A great “back-to-back,” even if it is “only one hill.”)

American Discovery Trail Marathon Colorado Springs, CO September 1, 2003

By Mustafa Varol The race started at 7200 ft altitude, and finished at 6000 ft.; however, because it was a trail, there were quite a few steep hills. I was hoping to do a PR, but somehow I could not improve my time.

Instead, it got worse. I guess the altitude and running downhill were the negative factors on my time. My finish time was 4:48:37 (official).

Mustafa is all smiles after his marathon

UltraMax Triathlon September 27, 2003 Lake of the Ozarks, MO

By Carl Stipe Things didn’t go well for me at Ironman Coeur D’Alene (IMCDA) and I wanted to do another event soon. I didn’t want to wait another year to figure out if I “had it in me.” I picked UltraMax to redeem myself. My goal was to finish and to feel good about how I did. Just to let 9

you know up front – yes, I did manage to finish my “Iron-Distance” event in a little over 14 hours (17th in my age group).

That may SEEM agonizingly slow, but I was very happy with my time.

The wonderful part of the swim was that there were only 200 people starting at the same time. The bad part was that there were only 200 people starting at the same time. Fewer swimmers made for fewer collisions and less stressful swimming, but it also meant it was much harder to spot the course. I kept zigzagging between the buoys and probably managed to turn the 2.4 miles into closer to 3.

Actually riding the bike course is very different from looking at the elevation map on the race website. You would think that given the many downhill sections, there would be opportunities to gain an advantage going into the next hill, but thanks to the wind – no such luck.

We even had sections like Buffalo Springs where we came out of a protected long downhill through the middle of a hill, only to be blasted by serious cross-winds.

For those of you with “high speed wobble” concerns, there were several white knuckle sections. It’s amazing how several miles at 23-28 mph can be offset by many more miles of hammering along at 9-16 mph. The big plus was no cramps; so maybe I did something right this time.

The run was a mini-version of the bike leg: rolling hills but many more reasonably flat sections. After the bike, it took probably the first 7 miles to get my legs under me. About mile 9, things started to turn around and I found myself running most of the way back in. I negative split the run and actually finished feeling surprisingly good.

All things considered, I highly recommend this event. It is wonderfully run and very well supported both with crowds and volunteers. There was a good mix of experience levels among the entrants. All it lacked was the pre-race glitz and glamour of the Ironman Florida and IMCDA. (Continued on page 10)

Marathon Madness and More Adrienne and I were talking about the race and how it went when I got home. She made the comment, “I get the feeling you want to do this one again next year. “ Given the evil nature of you guys and how easily I seem to be persuaded into doing things, you never know.

So, who’s up for SunMart?

Berlin Marathon Berlin, Germany September 28, 2003

By Lee Miller

3:20:50

Why do the Berlin Marathon? Well the answer is — my dad lives in Holland and my brother lives in Germany, and they have wanted me to visit for some time now. So my younger brother who works for Adidas in Germany convinced me to run the Berlin marathon (an Adidas sponsored event). It sounded like the perfect vacation: visit the family and run a marathon.

On Saturday, I got my first taste of a German race expo; it was huge with thousands of runners. Here are some major differences between USA marathon expos and European expos: 1. You have to put down a 30 euro deposit on your timing chip.

2. You don't get a race Tee Shirt.

3. Your timing chip is programmed when you pick it up and not included in your race packet. "Another line to wait in."

4. Nothing was free at this expo. At the USA expos, you find a few booths with samples, but not at this one.

5. It took about 90 minutes from start to finish, standing in all of the lines and picking up my race packet. (It takes about 20 minutes in the U.S., even at Chicago.)

The race started and I arrived at the 5k mark, getting my first taste of what a German aid station is like. They have the normal water section, but they don't hand you the water, you must grab it off of the table. Also they serve tea at most of the aid stations rather than Gatorade. I tried it and hated it. Basically it is sweetened tea served warm. So basically, I drank water and sucked down my two power gel packets.

I knew the marathon wouldn’t have mile marks, only kilometer marks, but I wasn’t sure at what pace I was supposed to run each kilometer. So I just ran what felt good, and tried to hold that pace as best I could. Actually, I enjoyed focusing on 42 kilometers rather than 26 miles. The kilometers came much sooner and were much easier to focus on.

euros for chip rental). At this point you can buy, yes buy, a finisher shirt. (But the beer was free.) Remember, they have you at the finish line with no pockets and 25 euros in your hand! All in all, I had a great time and would happily do another marathon outside the USA. Berlin is a “must do” marathon, if you are planning on doing a race in Germany sometime in your life. Apart from the cost, it was by far the most beautiful marathon I have done.

It is well supported by huge crowds of spectators (nearly 1 million spread over the 42.195 kilometers). After the marathon, if you can still walk, there are plenty of places and sites to see throughout Berlin.

(Editor’s Note: Ask Lee about Derick giving Paul advice on how to run faster.)

Toronto Waterfront Marathon September 28, 2003 Toronto, Canada Ric Roberto 3:36:37 (beating his PR of 3:40:52)

AARP TriUmph Classic Triathlon October 5, 2003 Irving, TX Tom Ruyle 1:05:54 First place overall Mike Doud 1:13:09 Third place age group

Dad "Bill," brother Tony, his daughter Bailey, Paul Tergat (new world record holder in the marathon at 2:04:54), Mike Manaus, Derick, and Lee

I tried to focus on my surroundings as this race went through both East and West Berlin and it passed by some of the most beautiful statues and buildings I have seen in any marathon. The race passed under I felt very calm about marathon and didn’t the Brandenburg gate, created in the worry about my finishing time. I was more 1600s and used after WW II to separate concerned with getting to Holland and East and West Berlin. Now it's a symbol then to Berlin in one piece, traveling with for Germany unification. Not only was it my wife Eva (who was 7 weeks pregnant an incredible structure, it was just pass the at the time) and our two year old son 41k mark as well. "Almost done."

Derick. Much of our energy was spent trying to keep Mr. Derick happy and Once finished, you walk through the chute entertained, a challenge when you are for what seems like miles. (Sorry— sight seeing. It seems two year olds don't kilometers.) You pick up your finisher really care about seeing old buildings and medal, turn in your timing chip, and get Windmills. They like rocks, bugs, trains back only 25 euros (you are charged 5 and airplanes — in about that order.

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Winner Tom Ruyle

Marathon Madness and More Twin Cities Marathon Minneapolis/St. Paul, MN October 5, 2003

By Eileen Fontaine One of the truisms of marathoning is “you cannot shortcut the training.” Well, I missed the first six weeks of my training with a broken ankle, Susan took an unplanned 3-week vacation about the time we were supposed to do our first 20 miler when she fell not once, but twice on the same hip, and Richard had continuing tendon pain that kept him from running further than 10 miles. Yet here we were, heading to the start line of the Twin Cities Marathon. All the external factors certainly were trying to help us – the weather was a perfect 42 degrees, no wind, great crowds, a beautiful and interesting course, and the extraordinary support of friends and family (K2, Gégé, Craig and Carlon, Bill, Linda and Chuck, Mike, Paige and Kristine, Sandy...they were everywhere!). The anticipation and nerves were doing a number on our brains and our stomachs… let’s start running!

Maisy, Richard and Eileen Fontaine, Susan Barnett Susan and I kept to our plan of keeping it slow to start, knowing this would not be one of our better marathon times. But we were determined to finish, and finish we did. My time of 4:44 and Susan’s of 4:55 were right on target. Richard stayed with us (I guarantee you he has never run that slowly in his life!), hoping to make it to the halfway point where he had a sag wagon in the guise of his brother waiting for him. Well… Richard made like the energizer bunny and just kept on running, finishing in 4:41. I’m so proud of him! Of

course later he gave credit to his pre-race STARBUTTS – but we found out.) carb loading – 2 doughnuts before bed and Thurs: Dinner with 2 bottles of wine, one more the morning of the race! dessert, dessert wine.

Fri: Mud baths and massages, winery Twin Cities bills itself as “The most tours, wine, wine society memberships, a beautiful urban marathon” and it is, and winery picnic, dinner and (guess what?)

I’m not saying that just because it is my WINE! hometown. The course starts in downtown Minneapolis, takes you around (2nd editor’s note, the race is partially the 4 city lakes, follows the Minnehaha sponsored by “ORGANS ‘R US” for Creek and the Mississippi River, crosses organ donor awareness – apparently into St. Paul, follows beautiful Summit Avenue (where the Pillsbury and James J. “livers” are not included.)

Hill mansions are), passes St. Paul’s Cathedral and finishes at the State Capitol. Sat: Breakfast with the team (beer – no And where else can you be serenaded by a wine) 12:30 PM START Hall of Fame defensive lineman, who is 1:15 Tanya’s first leg; elevation not too also a marathoner and now a Minnesota bad but hot and dry. Van decided not to Supreme Court Judge? At mile 3, there provide any water support . After 5 miles, stood Alan Page playing “Whistle while she was cursing the whole van. you work” on his tuba! The Twin Cities 2:00 Cathy’s first leg: 4+ rolling miles Marathon certainly lived up to its billing alongside vineyards and wineries. and is one that everyone should put on 6:00 Dinner – Cathy got “mad hungry.” their list to do.

Unfortunately, we had to settle for 3-day old brown rice and cheese burritos.

Pretty disgusting. We try – to no avail – to sleep in the van.

Akron Marathon 10:45 Tanya’s 2nd leg: “rockin’ and Akron, OH rollin’” for 5 uphill miles.

October 11, 2003 11:30 Cathy’s 2nd leg 6.5 miles in the dark, past a rockin’ bar in a strip center.

“Cleveland” Ray Paschal 4:08:13 Semi-rest for a while. Just one more leg to go for us!! Yahoo!!

Sunday 2:45 AM At Canada College.

Some people showered, others slept, LaSalle Bank Chicago others ate. We chose to eat. Scrambled eggs, pb&j, a pear, half-a-bagel and oj.

Marathon Then to the gym to try to sleep with 100s October 12, 2003 of other sleepy, stinky runners.

5:15 Tanya decides to run to the Coby Bullard 3:10:26 bathroom for a little “reading.” Cathy Terry Steffes 5:49:22 Dana Bullard

DNF

Providian (Napa) Relay October 11-12, 2003

By Tanya Bubash and Cathy McCauley 199 miles – 12 runners (initial note: The author/runners neglected to mention that their team name was the Fort Worth 11

That’s Cathy: front row, second from the right.

And that’s Tanya: front row, third from the left.

Marathon Madness and More runs in and announces, “They’re here!

Gotta Go!” … and off we go to the exchange point.

6:30 Tanya’s last leg: She takes off again with visions of a Starbucks at the finish (or maybe that was beer). Can’t remember the scenery – sleep deprivation really getting on her nerves. A half-mile into the leg she misses a turn and has to backtrack to the course.

7:15 Cathy’s last leg: Constant uphill.

She meets a guy named Pat – a fireman from Santa Cruz. Not bad looking (anything looked good at that point.)

After 4 miles, the van drives by – they’ve got coffee. She tells ‘em to get lost till she’s done.

8:15 Grueling uphill – happy we’re not running.

12:30 pm Check into the hotel. Our last runner should arrive around 2:30. Time for a beer, shower, shave, and more “reading.” Then put on our running clothes and cross the frickin’ finish line as a team (in our Texas running shorts).

2:30 Crossed the line. We are SO DONE!! Tanya swears she’ll never do this again. Cathy still isn’t thinking clearly and thinks it might be fun next year.

(Final editor’s note: the author/runners also neglected to tell us that their team came in 29th out of 249 finishers. But we found out.)

Coming Next Month: The news was too late to make our deadline, but congratulations to Hélène and Alan Walker on finishing Ironman Hawaii, to all our Palo Duro finishers, Liz Shanks on Toronto, and all six of our Wichita Marathon finishers.

Good luck to those going to the Marine Corps and New York City Marathons. We’ll be eager to hear your stories in the next issue of the Footprint.

(If we missed your event, please let us know by emailing Editor@RunnersAndWalkers.com.)

Heartland 50 October 11, 2003 Cassoday, KS Kelly Woodmansee (K1) 9:24 Second Place Female

By Kelly Richards (K2) The first place female was 35 minutes ahead of K1 at the half. With 8 miles to go, she was 17 minutes ahead. Kelly chased her down and came within two minutes of catching her! What's even more amazing is that K1 never found her groove, but still she gutted out 50 miles!

Amazing! You make us proud, Kel.

Arkansas Traveler 100 October 4-5, 2003 Somewhere in Arkansas

By Susan Barnett We couldn’t be more proud of Tim Brenner for his Herculean efforts at this event. It was his second attempt at completing the 100-mile distance, but as he said, “Of course, I wished it had gone better— wished I'd been able to finish, but I did everything I could during the run. I know these things are long term goals.“ Tim reached mile 91, and did everything within his power to keep going.

Unfortunately, his digestive system had completely shut down (he gained 10 pounds during the race), and his feet were a mass of blisters ands sores, swollen beyond bearing. He was in intense pain, and it took him days to be able to walk.

(He joked that he was glad they hadn’t yet installed those hardwood floors, since he was crawling through the house.)

Tim is an example for all of us, not only for his incredible feat (91 miles!) but also for his grace in accepting the reality of his situation. He pushed himself to his absolute limit; probably many miles past where he should have. Tim says, “There are many things in life that are worth doing that are very hard, but are still worth doing. know I'll finish one of these things some day.”

Tim, you are a hero in our book!

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Slammin’ Letha

By Dennis Novak

Lou Gehrig still holds the record for hitting the most. Tiger Woods tries to make it an annual event. Steffie Graf was the last woman in her sport to do it.

Denny’s has been serving them up for years. And now you can add RAW’s Letha Cruthirds to that list.

No, there weren’t 3 runners on base when she did it. She didn’t have to get past Serena Williams, provide both bacon and sausage or (horrors) wear that hideous green jacket. Letha accomplished a different kind of Grand Slam this year – that of the ultra runner.

By completing the Wasatch Front 100 on Sept 6-7 (in a little under 34 hours), Letha achieved the distinction of being one of only 16 runners who finished the Western States 100, the Vermont Trail 100 and the Leadville Trail 100, in addition to the Wasatch Front race known as the ultra-running Grand Slam.

Before dashing off to follow in Letha’s footsteps, a quick perusal of the Wasatch Front website yields such tidbits as: - a typical temperature range of 25 to 85 F - a 5-mile stretch with a 5000’ rise in elevation - running amidst bears, rattlesnakes and mountain lions - instructions for disposing of personal “waste” (sorry Stacie – no porta-potties) - MANDATORY volunteer work on the trails, prior to the race Once we get the OK from the landlord to install a RAW “Ring of Honor” at the clubhouse, undoubtedly “The Slam” will merit serious consideration.

While I was training for my first marathon, I asked my coach if running 26 miles would qualify me as an athlete. He said, “No. Training to run 26 miles is what qualifies you as an athlete.”

—Fernando Pagés Ruiz

Hotter ‘n Hell Hundred Bike Race

By Marty Metzger August 23, 2003--Considering the entry Despite the mild forecasts, the event was only $20 and you get a T-shirt, water lived up to its name as temperatures hit bottle, finisher’s pin, and plenty of aid, I 100 degrees that afternoon. consider this race was actually free.

If you've never ridden in a large peloton There were 7553 participants, about 400 (pace line), you absolutely must try this fewer than last year, limited mostly by once. When riding in the middle of a the lack of available accommodations. group of 40 or more people, the draft Almost 2 months out, all the rooms in was so incredible, I actually coasted UP a Wichita Falls were booked up despite a small incline without losing speed, and required 2 night stay at most of them, so reached the 41 mile aid station in under we stayed 45 minutes away at the 1hr 40 min, averaging almost 25 mph Jacksboro Inn – a nice room for only $40 with very little effort. After skipping the and a large ice machine. It was better first three aid stations, I stopped here than waking up in Dallas at 1:30 am. only to play it safe, and then couldn’t find a good pace line after that. I could easily The American flag seemed to be flying all have made it to 71 without a break, and over Jacksboro and Wichita Falls. The won’t stop so soon next time.

Jacksboro Dairy Queen had a shrine of local heroes, and a huge American flag I hit 4 of the 11 aid stations at miles 41, separating the dining room from the 71 and 92 – very well stocked with ice counter. They played the National cold wet paper towels, ice, fruit, Anthem at the start line, followed by T38 sprinklers, and volunteers to hold your jets flying directly overhead at 800 feet. bike and spray you down with water.

The firing of a cannon started the race--it left me choked up, but the15 minutes of Post-race showers were provided at the awkward shuffling to get to the start line agricultural center, probably used more took care of that. often for cattle. The adjacent changing area was in a tent with cow patties on

the ground, which I didn’t mind until I later pulled my shorts on and a fire ant bit me in the . . . cheek. Hey, it could’ve been worse! I got some strange looks when I yelled and jumped around, as guys were walking in and out of the showers.

Thanks to Rich Stroot for loaning me his 30 year old bike, and Mr. and Mrs. IronWalker for contributing to my inspiration. Yes, I’d love to try it again after I buy my own bike and bike shoes.

Postscript: Some say that a century ride is like the marathon of cycling, but for me, this was more like a half marathon. It was much easier than running a marathon, as there’s no coasting in the peloton in running.

I was also quite surprised at how difficult it was to switch back to ultra-marathon training after cycling. I knew the muscle groups for the two sports were different, but I didn’t realize just how much. I set a 5K PR a month before the HHH, but a week after the HHH, I ran 10 miles that left me aching.

Annual RAW Luau Thank you, Bill and Annette, for opening your beautiful home and pool to us!

Above: Mark Sparks and Evelyn Luccioni relax by the pool

Above: Alan Walker, Scott and Kelly Eppelman, Marty Metzger Right: Judy and Tony Dominiec, Jim Barnett

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Presented by:

The Lake Grapevine Runners & Walkers Club and its sponsors

Combinaton Cross-Country and Road

November 15,2003 – 8 a.m.

– Register in person – Fort Worth Running Company • Fort Worth Run On! • Irving – Or register at the race site – Saturday, November 15th, 7:00 – 8:00 a.m.

5-MILE COMBINATON CROSS-COUNTRY AND ROAD

Register by mail: Lake Grapevine Runners and Walkers P.O. Box 2982 Grapevine, TX 76099

– Race Proceeds Go To –

WHERE:

Race proceeds for the Double Trouble go to the annual Burn Camp hosted by Parkland Memorial Hospital volunteers.

“Camp I-Thonka-Chi” (Choctaw meaning “a place that makes one strong or fearless, not afraid to face life”) is an opportunity for children and teen burn victims to interact with others who have been burned. They see that they’re not alone. They can be open with each other and share what they’re going through. Interaction with other children who have been burned increases self-esteem through participation in confidence-building activities with people who accept them as they are. The camp gives children a chance to be just plain kids.

Oak Grove Park in Grapevine, Texas NOV 15 – RACE DAY ITINERARY:

7:00 – 8:00 a.m. Registration 8:00 a.m.

5-mile race begins 9:15 a.m.

Awards ceremony

ENTRY FEES: DATES

NonMember

LGRAW Member

Before Nov. 10th Nov. 11- Race Day

$16.00 $20.00

$13.00 $15.00

Additional donations for Burn Camp will be gratefully accepted by the Lake Grapevine Runners and Walkers Club.

Get complete race and registration information at:

www.RunnersAndWalkers.com For more information, call 817.430.3624

“Double Trouble” Entry Form · Saturday, November 15, 2003 phone:

name: city:

address: birth date:

state:

age on November 15, 2003:

t-shirt size (check one) Youth: _____ Race entry fees (see fee schedule above): $

Paid by:

Adult: M

L ,

zip:

check

cash

Race number

sex:

(M)

(F)

XL

XXL (add $1)

Additional donation to Burn Camp: $

,

TOTAL : $

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 events 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 I hereby release and hold harmless Lake Grapevine Runners and Walkers, Inc., the USATF, and all sponsors from all claims of liabilities of any kind arising out of my participation in this event.

signature:

date:

Signature of participant or parent if participant is under 18

Charter Fun Run

Quiet & Unassuming: Our World Class Athlete!

By Marty Metzger

RAW went retro on Saturday, October 11, with a fun run reminiscent of those held when our club was founded. We ran the 3.6 mile distance over the original trails that were home to our weekend runs in 1997.

Several of our charter members were there, and many more sent their regrets that they weren’t able to attend. All expressed their pride in our club.

In the hotly contested event, Polar Bear Jon Korte took overall male honors, and K2 was the female winner. We must say, she was pretty darn proud of it too!

Run On! Irving was kind enough to donate gift certificates for our door prizes.

A special thanks to Rick Sanford for organizing the event. Kudos for having the foresight to design the unplanned-for-but-still-veryfunny finishers’ cards! (Rick, next year we suggest using the word “gender.”)

If you haven’t met Scott, you should • make it a point to seek him out, as he’s one of our club’s greatest treasures. But because of his modesty, • you don’t hear as much about him as you might.

• Not that he needs to, but Scott Eppelman just proved his mettle yet again. On October 11th & 12th, Scott was in The Netherlands representing the USA as a member of our 3-man team in the World Cup’s 24 Hour World Challenge. . . for his second consecutive year.

• •

freely offering expert advice and encouragement to club members of all levels; serving as a Race Director for two events; serving on the board of the American Ultrarunning Association; serving as VP of the North Texas Trail Runners regularly contributing to magazine, Inside Texas Running.

How does this guy find time to train for such distances?! Well, it’s all about setting your priorities. On Sept The objective is to repeatedly run 2.5 13th, for example, instead of driving to kilometer laps, covering as much the Protectors of Freedom 5K run distance as possible in 24 hours. like the rest of us, Scott woke up a bit According to the event’s web site, earlier and ran there from his home http://www.dekeien.nl/docs/index.asp? in Coppell, in the dark, with red nav=340, Scott’s contribution was an strobe lights flashing on his reflective incredible 143.25 miles. Most of us vest. If that isn’t impressive enough, don’t log that many miles in a month! he then ran the 5K in 18:16:53, It was enough to place him 18th out of averaging 5:54 minutes/mile, finishing 97 men (97 of the world’s fastest just 7 seconds after the 3rd place ultrarunners), and to propel the US finisher in his age group, and less than Men’s Team to a 6th place finish out of 2 minutes after the overall winner.

21.

But then again, “winner” is a matter of Setting the example for other athletes, perspective. By any stretch of the Scott gives back to the sport by: imagination, Scott deserves the title.

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

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

15

Water Duty: Your Club Needs YOU! Can you imagine coming out for your • My car is too small (okay...maybe you weekend run? You’re running long today, have a point on that one.) feeling tired...you can’t wait to get to the water stop. You arrive, and guess what?

It’s really pretty simple, but it can be There’s no water. intimidating the first time you do it. To help alleviate your concerns, we’re going Contrary to appearances, the water and sports drink doesn’t arrive via the Drink Fairy. It takes a volunteer agreeing to get up a little bit earlier than usual for our benefit.

If we all took our turn, we wouldn’t need to volunteer more than once a year. Why don’t we? An informal survey has uncovered some surprising (perhaps) reasons. It seems that our members want to help out, but are hesitant for one reason or another: • • •

to print the directions, have them laminated, and keep them at the clubhouse.

You don’t need to provide anything—the club has the jugs, the sports drink, the coffee, and those cute little cone cups.

The first time you volunteer, we’ll ask a veteran to come along with you to show you the ropes. Or you may want to look at the signup poster (by the back door of the clubhouse), and tag along with someone on the day they volunteer.

Another tactic that makes the task easier is to share the duty with a buddy. You can have one person arrive early to put out the water; the second person stays late to pick it up. You can reverse the roles on the following day.

I don’t know what to do I’m afraid I won’t do it correctly I don’t know if I can lift the jugs

Now that doesn’t sound so hard, does it?

“Stuck On You….”

Scott and Archie Eppelman with teammate Stacie Sauber.

They deserved the “He better be carrying that dog!” award.

(You’ll have to ask them why!)

Joe Luccioni and Rick Sanford, who won the award for the “fastest team whose combined age is at least 100.”

John and Gloria Bush, who did a fantastic job as race directors. THANK YOU! On Sunday, October 26, a big group gathered at the clubhouse for our annual all-in-fun team event, the Duct Tape Duet. One person ran a 10k while their partner walked a 5k. In typical RAW fashion, a huge pot-luck breakfast was quickly devoured. It was great to see so many new members involved!

“Best team name” winners Tina Covington and Susan Barnett

By the way, an hour after the race, it was the walkers who were sore!

16

“Best poker hand” winners Cody Brown and Sarah Eccleston

The Diet I Use

by Tom Goodwin (aka ‘T2’)

I use these facts to guide how I set up my dietary program: • Nutrition notes: Recent studies of muscle cramps during extended athletic activity show they may be a related to a deficiency in magnesium.

More than one cyclist at the Hotter Than Hell 100 countered this by washing down a packet of mustard, which contains about 7 mg of magnesium. Some use it at the first sign of cramps, but Marty ate two before the race as a preventive measure. You have to imagine that you’re at the ballpark eating a hot dog, and it’s not so bad.

Alternatively, for those who don’t like sucking mustard, there are a variety of endurance products out there. www.e-caps.com makes a product called Endurolytes® that offers 25 mg of magnesium (as well as other ingredients) per capsule that you can either swallow, or open up and pour into your water bottle.

Capsules are about 15 cents each.

Kelly Eppelman made our day by informing us that a handful of chocolate morsels contains far more potassium than a banana.

We were intrigued by Tom Goodwin’s diet, and asked him to put it in writing for us. If you found Alan Engisch’s dietary advice (published in last month’s Footprint) interesting, then maybe you’ll find this appealing!

•

•

•

Carbohydrates burn easier than fat, using less oxygen.

Sugar is required to feed the brain and for intense exercise. Excess carbohydrates become fat when they can’t be stored.

Fiber slows carbohydrate absorption into the bloodstream, helping the body to better handle it and keeping blood sugar steady. If too much sugar enters the bloodstream at once, some of it will be changed to fat. Fat cannot be converted to sugar by the body.

Slow aerobic exercise burns mostly fat. One does not easily run out of fat to burn, since most people carry extra body fat.

Protein can be converted to sugar by the liver, but requires work by the kidneys to get rid of the uric acid byproducts. People on the Atkins diet seem to do better using protein converted by the liver to keep their blood sugar stable, since their diet has little carbohydrate and is very high in protein.

Aerobic exercise helps the body regulate blood sugar by conditioning muscles to more readily take excess sugar from the blood and store it. Also, aerobic exercise does the same as consuming the good fats (monounsaturated); that is, increasing the ratio of good cholesterol to bad cholesterol.

2) A whole grain such as whole wheat (in bread or cereal) rice or oatmeal, or a tuber such as a potato for carbohydrates.

3) A whole fruit and/or vegetable. I eat a lot of leafy green vegetables.

4) With one meal I can have more fat found in protein sources such as Jack Mackerel, lean meats, nuts, canola or olive oil. I do not overdo the fat, trying to keep daily fat calories at about 15%. I take my multi-vitamin with its fat-soluble Vitamin A and D at this meal.

5) Along with the multivitamin, I take a B vitamin tablet twice a day and a vitamin C tablet four times a day. I also use lite salt, which has potassium as well as sodium.

6) To keep lean I try to produce a good hunger at least once a day by eating small meals.

Although I normally avoid sugar, I break this rule when I do long runs. I fill up a few small empty vitamin containers with sugar and a small amount of Morton Lite Salt®. This lite salt contains 340 mg of potassium and 290 mg of sodium in ¼ teaspoon. So I mix up the salt and ordinary sugar in small containers, so that each container holds • about 1/8 teaspoon of salt and 2/3 cups sugar. Then I pour from the vitamin containers into my 24-ounce water container periodically during my long runs. I start off with a high concentration of salt and sugar in the water bottle, which might be stronger than most people can take, but I repeatedly dilute it with water as I run. If someone else tries this, they will have to find the mixture that works for them.

My diet is low fat with about 15% fat calories Gatorade® is mostly sugar with a little potassium and sodium. so as to allow for the maximum amount of easy-to-burn carbohydrate calories and allow for enough calories from protein. I eat My homemade sports drink is very high in calories and rather extreme. I am not doing whole foods containing their own fiber whole grains and whole fruit, avoiding juice long (15+ mile runs) any more, so I avoid sugar and sports drinks at this time. If one and sugar. I eat four meals a day, at least cannot tolerate a sports drink, one could three hours apart. This is my basic meal face the danger of dehydration. plan: 1) A reasonable portion of protein chosen mainly from low fat choices which are beans, non-fat/low-fat dairy, non-fat soy protein, low-fat fish, light meat chicken or turkey without the skin.

17

Diets that work for one person, may or may not work well for another. This is what I do.

Ed.’s Note: Tom has recommendations for further reading about nutrition for athletes.

Behind the Scenes As usual, RAW members contribute to our club every day in ways that we rarely see. When you see Dave Aungst, thank him for putting up the new shelf by the back door of the clubhouse. There are books and videos that are available to borrow, but please return them when you’re finished.

This issue of the Footprint is the most collaborative we’ve ever had. As always, Marty Metzger, K2 and Eileen all had a hand in this one. But a REALLY BIG thank you goes to Dennis Novak, who handled many of the editing responsibilities. He’s a gem! ********

Giving Back to the Sport This marks the first column in a series that will be continued in each issue of the Footprint. The idea is to single out someone who gave back to our sport in a unique fashion, by showing an act of kindness, by helping another athlete, or by otherwise setting an example for the rest of us.

Steve and Brian were running together, and had just reached mile sixteen, when they came upon a young woman sobbing. It was her first marathon, and she clearly got more than she bargained for. Steve and Brian passed her, but then realized, “We can’t do this.” They turned around and went back to her. They stayed with her to The inaugural winners are a duo: Steve the finish, and she cried every step of Grady and Brian Griffin. They ran the the way. (Now that alone makes them Wichita Marathon on October 19, “men among men.”) along with several other RAW members. It was a miserably hot day, For putting their own desire to finish and it’s a small marathon. The aid the *#@!^ thing aside, and thinking of stations were a little too far apart for someone else first, Steve Grady and the weather, and there were lots of Brian Griffin are our first winners. people in trouble. Even our seasoned veterans had a hard time with this one. Well done, Guys.

Reward Card If you haven’t linked your Reward Card (from Tom Thumb grocery stores) to RAW, you’re missing an opportunity to generate funds for the club. The number to link to is 3867.

To submit nominations for future “Giving Back to the Sport” awards, email Marty Metzger at marty@metzgerconsulting.net.

Our RAWear stands out from the crowd at races. Just ask some of our members about the cheers they receive when wearing our club’s logo!

********

Double Trouble Help Needed

To get your RAWear, contact K2 (Kelly Richards) at President@RunnersAndWalker.com.

We still need a volunteer coordinator for the Double Trouble, scheduled for November 15. If you can help organize the volunteer duties, please tell Terry Marcott (VP1@RunnersAndWalkers.com) or Rick Sanford (VP2@RunnersAndWalkers.com) ASAP.

Left: Tony Dominiec models the one-of-akind purple RAW singlet (do-rag is optional)

********

Kittens Need a Home A litter of kittens were recently born in our shed and were subsequently orphaned. Two hardy souls survived, and will soon be available for adoption.

Fortunately, they found a temporary home and are thriving in their new environment.

They are precious gray kittens who would love to come live with YOU. For more information, contact Stacie Sauber (MAL4@RunnersAndWalkers.com). K2 has already named them: Fartlek and Boston!

The Clocks Have Changed Our weekend training runs now start at 8:00 a.m.

(FINALLY….)

If you would like to start early, the best way to find a partner is via the bulletin board—or just show up!

18

Lake Grapevine Runners and Walkers Club Membership Application Name: ___________________________________________

____ Male ____ Female

DOB:____/____/____

Address: _________________________________________

____ New Membership

____ Renewal

City: ____________________________________________

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

State: ______________________

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

Zip Code: _________

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

___M ___F ___M ___F ___M ___F ___M ___F

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

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

Membership Dues: _____ $20 Single _____ $30 Family

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

Check here if you need two membership cards: _____ Signature____________________________________________________

New Members Michelle Arie Angie Bauzo-Guzman Bob Bofinger Christine Carman Chirag Patel Don and Julia Strome Matt Glover Katerina Lejdar Mary Malley K. Todd Storch Elsa Camara Staci and George Rivero Kevin Pollari Cindy Lee Chris McConnell Dirk Korte Lesley Bruce Julie Wissbaum Kim Dennis Ryan Burns Kevin and Lorraine Wessels Laura Gist Randy and Shelley Minnis Brian and Joni Laufer Brian Griffin

Renewals Tom Byno Dan Cole Rob Crane Scott Decker Tony and Judy Dominiec Melanie Davies and Jeff Brown David Lane Lisa and Carl Lapiska Allen Lindsley Cathy McCauley Guy McCracken Rebecca and Mark Minorik Craig and Jeannie Minyard Lisa and Alan Noell Betty Paul Mary Anne Rogers Stephen Rush Tom and Stephanie Ruyle Bob Schultz Dee Stephens Stan Ujka Charles Wakefield Heather Wallace Teneisha Webb Cindy Ziober

Welcome to LGRAW! 19

Date:_____/_____/_____

Personal Touches •

Congratulations to Michaelann and Paul Agoranos. They return to Russia on October 25 to pick up their new son Alek Boris. We can’t wait to meet him!

•

More congratulations to Barbara Martin, Dave Aungst, and Richard and Eileen Fontaine, all of whom recently became grandparents. Rumor has it that all the babies are absolutely “perfect.”

•

Cathy McCauley said “yes” when Skip popped the question in July. The date is set for July 2004. Skip is not a runner but is very supportive of Cathy’s running (I think that means he always brings beer.) Congrats!

•

Our sympathy to Joe Luccioni on the death of his mother.

•

Walter Delashmit completed his Ph.D. in Electrical Engineering at UTA in May. His dissertation was "Multilayer Perceptron Structured Initialization and Separating Mean Processing." He plans to present it to all interested parties at the next social event.

•

Chuck Franklin had to have his kidney removed (the one that was damaged in the car wreck.) He is on the mend now, and is eager to get back out to the clubhouse.

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

Double Trouble 5 Mile

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

November 15

8:00 am

RAW Clubhouse

Things My Momma Never Told Me

By Dennis Novak In contrast to my usual column that’s not about running, this one’s about not running. ‘Cause that’s what I’m (not) doing. I’m taking a little time to heal an injury I’ve been fighting for over a year.

And RAW has had the pleasure of not having my company for several weeks now.

Back in Chicago, we had an answer to running ills. We called it Winter. The streets are only plowed in the middle (if at all) and, since the drivers have nominal control of their vehicles at best, pedestrians try to stay off the streets as much as possible. (There was a strain of Chicago runners who tried to compete with cars during the winter – but they ultimately did not become a breeding population). Winter gives Chicago runners about a 6-week excuse to rest up and cure what ails ‘em, physically and mentally (OK, mental illness doesn’t always respond to 6 weeks rest – but it’s less noticeable).

Down South (oh, hear the banjo) though, Ma Nature gives us no such excuses.

The worst of winter down here is pretty much the sort we pray for all January up North – so running becomes a 12-month activity. That leads to the accumulation of the twists and tweaks and assorted boo-boos over a never-ending season.

One is always either “building-up,” “peaking” or trying to maintain one’s fitness, and healing is always left for “later.” Sooner or later it catches up to us – or, at least in this case, it caught up to me.

Not to allow any experience to pass without serving some purpose (at very least – to serve as fodder for this column), I am learning a few lessons from my stint on the DL. I’m sure you’d all like me to keep them to myself – but no such luck.

1.

2.

It probably won’t get better on its own.

Running shoe companies like to insert little “doomsday devices” into 20

new models of what were once great shoes (just for grins, I guess).

3. When frustrated by pain, one’s first reaction is generally to do something stupid.

4. Free advice doesn’t come cheap.

5. Physical therapy hurts more than what it’s trying to fix.

6. I’m inflexible in places I didn’t even know were supposed to flex.

7. One of the most valuable skills is the ability to know when you’re in over your head (I find that this also applies to plumbing).

8. It’s really not that hard to stop getting up at 4:00 am for a run.

9. When you stop running and don’t cut back on your eating, you end up attributing the weight gain to the upper-body work you did in the gym.

10. Stationary bikes aren’t as easy as they look.

Hope to see you all on the trails real soon. Stay tuned for the next installment: “Starting Over”.