FOOTPRINT Lake Grapevine Runners & Walkers

September 2008

www.runnersandwalkers.com

Over 30 RAW Members Participate in the Annual “Too Hot to Handle” Sizzler By Thomas “T.O.” Okazaki

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ver 30 members of RAW converged upon Winfrey Point at White Rock Lake in Dallas, to participate in the annual bake-off called Too Hot to Handle 15K/5K. The race successfully kicked off the club’s first ever “Double Feature” RAW Off to the Races. The second half took place at El Scorcho Dos at Trinity Park in Ft. Worth starting at midnight. There was a significant club turnout at both events with a handful of members impressively running at both ends of town within 24 hours in both races in such warm conditions. With race morning temperatures already warm and humid, RAW scored well by carting home loads of hardware again at this club-favorite event.

The Too Hot to Handle 15K/5K kicked off the club’s first ever “Double Feature” RAW Off to the Races.

Mindi Rice successfully defended her 15K women’s title for the third consecutive year by running a scorching 1:01:38. Mark Fanelli was less than a minute behind, winning his age group with an impressive 1:02:31, with Troy Pruett streaking to a 1:03:00 finish, rounding out RAW’s Top 3 in the 15K.

The annual trek to Too Hot to Handle results in several awards for RAW racers.

Randy Bobe is currently on fire scoring yet another PR with a blistering 19:36 5K with Mark Miller coming in 3rd overall with an outstanding 18:27. Thomas “T.O.” Okazaki rounded out RAW’s Top 3 in the 5K with a 21:20 finish, good for 1st in his age group. Once again, traffic into Winfrey Point was crowded before the start of the race. Timing chips were distributed at outdoor tables this year. Both the 15K and 5K courses ran north with the 5K runners turning off east into the surrounding neighborhoods before turning back toward the finish. The

15K participants ran the same route, circling White Rock Lake once as in the past. There was plenty of watermelon and snacks, including a cold shower available to welcome and cool runners down after the race. RAW had a tent set up in the finish area along with assorted snacks for its members to munch while waiting for the awards to be handed out. RAW runners were also greeted by the famous RAW cowbells at the 9 mile mark by T.O., along with music blaring from a jam box, ice-cold drinks, and wet sponges.

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees PResident | Thomas Okazaki ThomasO@RunnersAndWalkers.com ViCe PResident | Mary Keeffe MaryK@RunnersAndWalkers.com seCRetARy | Kathryn Gleghorn KathrynG@RunnersAndWalkers.com tReAsuReR | Brad Liles BradL@RunnersAndWalkers.com diReCtoRs

Steve Grady

SteveG@RunnersAndWalkers.com

Jack Green

JackG@RunnersAndWalkers.com

Kirsten Keats

KirstenK@RunnersAndWalkers.com

Cindy Lee

CindyL@RunnersAndWalkers.com

Ken Macinnes

KenM@RunnersAndWalkers.com

Doug Noell

DougN@RunnersAndWalkers.com

Robin Pearson

RobinP@RunnersAndWalkers.com

FootPRint editoR | Kevin Wessels lgrawfootprint@verizon.net CooRdinAtoR | Tony Flesch TonyF@RunnersAndWalkers.com designeR | Lorraine Wessels distRiBution | Kirsten Keats

Membership data Kirsten Keats

MembershipData@RunnersAndWalkers.com

FOOTNOTES•FOOTNOTES•FOOTNOTES•FOOTNOTES

Lake grapevine Runners & Walkers Club

Congr atulations • To Matt Green on becoming an Eagle Scout. • To Tony Dominiec on his retirement after 25 years with the Nissan Corporation. • To Henry Galpin on being honored by the Lehigh University Track Team at his reunion. • To Steve Rush on his engagement to Sharon Martin. • To Tony Flesch and Erika Schneider on their engagement. • To all the incoming RAW Board Members for their commitment to serve our club for the next year. • To all the RAW members that participated in summer events locally and around the country. speedy reCovery • To Kelly Eppelman for injuries suffered from a fall. • To Gabe Pugliese from back surgery. • To Gregory Lamothe recovering from triple by-pass and aortic valve replacement. thank you • To Bridget Smith for organizing the 4th of July events, Henry Galpin for serving as race director of the “60 Minutes to Freedom Run,” David Smith for his grilling skills, and to all the other RAW members that volunteered, helped, and participated in our annual 4th of July extravaganza. • To Noreen and Ray Henry for opening their home for a RAWsome Luau. • To all our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you. lost & Found • Items in the Lost & Found are piling up! If you’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 next Footprint is October 1st. Send your articles to lgrawfootprint @verizon.net. We want to hear about you and your friends, send your footnotes to TonyF@RunnersandWalkers.com.

FootPRint submissions Send your articles to: lgrawfootprint@verizon.net Send your footnotes to: TonyF@RunnersAndWalkers.com

MEMBER

Send your race results to: tokaz007@hotmail.com

2 FOOTPRINT | September 2008

Interested in running trails? Join us for a run on the trails every Wednesday and Friday morning. The trail runs start at 7 am from the clubhouse.

Wednesday 7 am Trail Run Friday 7 am Trail Run

Pics from the Annual RAW

RAW Around Town Social Calendar & Events

Lu au

Check the RAWforum for information on all club events: www.runnersandwalkers.com

RAW Walk/Runs Starting from the clubhouse Saturday & Sunday Walk/Run - 7 a.m. Wednesday Trail Run - 7 a.m. Friday Trail Run - 7 a.m.

SNL Dinners

Bridget Smith and Laurie Lukanich bid “mahalo” for a “nani” and “ono” party.

Saturday Night Live Dinners 1st Saturday of every month, at 5 p.m. September 6 – Amore’s, Grapevine October 4 – California Pizza Kitchen, Grapevine November 1 – Los Amigos, Grapevine

RAW off to the Races Communities Against Crime 5K Run Saturday, September 6, 9:30 am River Legacy Park, Arlington, TX DRC Half Marathon Sunday, November 2, 8:00 am Norbuck Park, White Rock Lake, Dallas, TX

Board Meetings

Susan and Ray Harris thank their hostess, Noreen Henry (r), for a RAWsome luau.

4th Wednesday of the month, 7:15 pm at the clubhouse September 24 October 22 November 19* *Rescheduled due to holiday conflict.

Park Clean-up Keep Lake Grapevine Beautiful Saturday, November 1

To see what’s happening, log on to www.runnersandwalkers.com

Newly-engaged power couple, Erika Schneider and Tony Flesch, practice for their wedding photos.

September 2008 |

FOOTPRINT 3

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

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ime eludes us. No matter how hard we try to save it, or use it to the best of our advantage, or to spend it wisely, time gets away from us. Often it does so without much notice of its passing. Our running club has already been in existence for over a decade. The hospital system I work at is over a hundred years old. And I am … well let’s just say that I am older than I have ever been. All this points out for me and others a lot of time has passed and rather quickly. When you first start off in life, the years expand before you. A year seems like a very long time. But as we go through life and become older, we look back and realize just how little time we have had together as a club. All these ideas should make us realize two things. First, we should learn to do it now. The reasons for the wisdom of this statement are legion, but none more pressing than a realization of the limited amount of time that has been given to us. Whatever goals or dreams you have in life, do it now. Whatever you are going to do for your fellow man, do it now. Don’t wait until tomorrow to serve and get involved with your running club, start that diet and exercise program, or to train for a race. Start it now.

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Second, we should realize that time is a strict master. We all move at a measured pace and our steps can never be retraced. Do it well. Whatever you are going to do with your life deserves the very best of your attention and talent. It is easy at times to just get by. Perhaps you did this in some of your workouts. Perhaps you are doing this at your current place of employment. Well, whether you do well or poorly, time marches on and you will never have a chance to live even a single moment over. A wise use of time demands that we give every moment our best. These are lessons of last resort. We may only be able to see them clearly as we look back, but strive to look ahead. They will serve you well in life. “To give anything less than your best is to sacrifice the Gift” …………

Steve Prefontaine (1951-1975)

Best Wishes,

.” Okazaki “ T.OThomas

Molly Tucker Has a Summer of Gold Medals By John Tucker

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olly Tucker concluded her summer track season after competing in four practice circuit meets, the Region 4 track meet, and the state-wide Games of Texas.

The following day, in 100-degree weather, Molly ran a 2:30.23 in the 800m for a second gold medal, also the fastest time in the regional entries. state Meet: At the Games of Texas State Meet, held on July 24 – 27 in San Antonio at the Gustafson Stadium (Northside), Molly wanted a different outcome from the 2007 state meet in the 800m and 1600m, when she had placed second in each.

Molly Tucker won the Texas 1600m finals with a new state record.

At the practice circuit meets at Arlington, Mineral Wells, and Southlake, Molly competed in the 12-U 800m and 1600m and running up in the 14-U 3200m and 4 x 400m relay. She set a new personal record (PR) for the 3200m in the 14-U, running up a bracket, at 11:58. region iv Meet: At the Regional Track meet at the Lewisville High School Stadium on July 11, in the 1600m 12-U, Molly ran a fully automatic-timed 5:21.42 for the gold medal. A protest had to be filed however because the timing field crew transposed Molly’s name with her sister’s, who was running in the same heat. The error was corrected in the state entry forms, showing her correctly as seeded first in the race, with the fastest time in the state among the regional entries.

The 800m was held between heavy rain showers, which soaked the track and participants waiting on the field. Molly had two challengers that stayed with her through the first few hundred meters, but she pulled away for the gold with a 2:28.88. It was a PR, but she did not set a meet record. The record time of 2:25.33 was set back in 1995. In 2007, Molly and Hannah Booher (Region 1) of Deer Park, both broke the record set in 1995 of 5:37.86 for 12-U. Molly ran a 5:34.22 for the silver and Hannah set the new state record for the gold at 5:33.14. For 2008, Hannah and Molly were again in the same heat for the 1600m, and despite a restart when one girl fell a few meters into the race, Molly took the lead in the first turn and held it to the end for a 5:23.32 and the gold. Silver was won by Renae Rodriguez (Region 5) of Caldewell Mach Track Club at 5:27.67 (which also broke the record set last year). Molly is taking a few weeks off and looking forward to middle school cross country and track for Carroll.

RAW for Life

Fitness Careers, Health Issues and Training Tips for the 60+ Athlete By Pat Noell

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s we pass 60, many LGRAW members turn to walking rather than running. When we were runners, we paid attention to our pace, but as walkers, do we notice our pace? Why are we still out on the roads and trails? Exercise? Competition? We are constantly advised to have goals for our exercise in order to get the most beneficial return from the efforts. We need to know what our pace is. Casey Myers, age 79 when he authored Walking: A Complete Guide to the Complete Exercise (2007), discusses pace in terms of its effect on health and fitness. He lists three walking pace brackets: Stroller, Brisk, and Aerobic. Most people could be called Strollers. • A Stroller’s pace is 18-30 minutes/mile. The average Stroller walks a comfortable 20-24 minute pace. • The moderately intensive Brisk pace is 14-17 minutes/ mile. This is the pace of most long-term walkers, delivering enough cardiovascular improvement and caloric expenditure for the time spent to the best allaround exercise. Most Brisk walkers comfortably maintain a 15 minute pace. • An Aerobic pace is high intensity, 10-13.5 minutes/mile. This pace is in the same range as a slow run or jog, with an aerobic intensity of 60%-85% of maximal heart rate. Most fit walkers who learn aerobic walking level off at a 12-13 minute pace. Myers, who started walking 3 miles daily when he was in his mid-50s, consistently maintained a 10-12 minute pace. When Myers was in his mid-70s, he had knee-replacement surgery due to osteoarthritis, and his pace dropped to 14-15 minutes. My favorite story which he tells is of a 70 year old woman in one of his clinics at the Cooper Aerobic Center in Dallas. He taught her the basics of race-walking. She went on to compete nationally and internationally winning the World Record for the 1.0 mile race-walk (F 70-74), gold medals in the 10K and 5K (F85-89), world record in the 3K (F85-89). It becomes more of a challenge to improve pace as one ages. I’ve found that the most fun way of challenging myself to improve my pace is to walk events. Unfortunately, I don’t find any club members in my bracket (F 65-69) and it has intrigued me how few 60+ walker-members compete in events. It’s more fun to engage in the effort when you’re doing it with friends! As a 60+ LGRAW athlete, let’s target some walks this year. What events would we as a group enjoy training for? LGRAW’s next event is Double Trouble on October 18. The Double Trouble would be a great time to get an initial reading on your pace. Then, let’s train together to improve our paces, targeting another event in which we can check our progress.

September 2008 |

FOOTPRINT 5

Vestal EXXposed By Kelly “K2” Richards Author’s note: Direct quotes from Rick Sanford’s and Kevin Wessels’ 2005 Vestal XX article in the August 2005 FOOTPRINT are italicized and identified with an asterisk (*).

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estal is a town in upstate New York*. Anyone who is even vaguely familiar with Kevin Wessels knows the term “Vestal” actually means the Vestal XX, a 20k race held each June. Since Kevin’s arrival at RAW in 2003 and the subsequent running of the Vestal XX by Kevin, Jon Korte and Rick Sanford in 2005, Vestal has become synonymous with grueling*, tortuous, and outrageously hilly.* The mere mention of Vestal will turn Rick and Kevin, two ordinarily quiet runners, into a couple of garrulous competitors, each vying to outdo the other in describing just how hilly and difficult the course is. Since neither of these two is usually given to eXXaggeration, I bought this hook, line and sinker. I took every word to heart when I started my own Vestal planning. Rick’s constant reminder of the behemoth* hill at

Mile 11 had me so concerned I did what any reasonable runner would do: I ensured I’d have fresh legs on race day and didn’t train for the race. This actually fit perfectly into my master plan, which was not to be in a position to feel any temptation to challenge Rick’s 2005 spectacular time of 1:35:12. The race day strategy was very clear: stick with Kevin the first few miles. Rick beat it into my head that Kevin knows the race course and to stay with him early or pay the consequences of going out too fast.

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I still smile each time I think about Kevin’s pre-race advice. Kevin, who has never run a step in his life with anything less than perfect form, said to me, the Hunchback of Grapevine, “Sometimes I find myself leaning over a bit when I’m running all these hills so I try to focus on running straight and tall with my head held high.” This was his subtle way of telling me not to embarrass him in front of his life-long friends by running in my normal stooped-over fashion. Finally, the race began and Kevin’s instructions continued: If you feel good at mile three…wait until mile six to speed up. If you feel fantastic at three, you can pick it up then. I felt like running and at mile two I separated from Kevin. It is true that Vestal is one hill after another. Some are short and steep, some are long and

gradual and the one after you turn the corner at the10k mark is a quad-killer! No one ever talks about that hill. The other thing no one talks about is all the fast downhill sections. There are many besides the screamer from Mile 11 to 12, where I ran a 6:58 mile! Between Mile 6 and the top of the hill at Mile 11 I felt great, but kept holding back because Rick beat into my head that the hill from Mile 10 to 11 went on forever. “It actually seemed to touch the horizon,” he told me. “You must save yourself for this hill.” So I did. When reaching Mile 10, I was

Running buds, Kevin Wessels and Terry Ross, searching for a monster hill on the Vestal XX course.

glad to see the hill didn’t start yet. I started thinking the bump on the horizon, where I could see plenty of space between the peak of the hill and the blue of the sky, was just a teaser that the real hill, the monster-mile*, the beast* I had heard about for years was behind the hill I was smoothly running up. Finally, I made the realization that this was THE HILL and I had saved too much. Before I knew it, I started my sub-7:00 minute descent back into town and the finish line. There wasn’t enough race course left to use all that I had saved. Immediately after finishing I called Rick to let him know I was mad. THE HILL hadn’t beaten me nor had it impressed me. I intended to eXXpose Vestal for what it wasn’t. There were hills, but definitely not legendary peaks to boast about conquering! There was no beast to be tamed. I was mad at Rick and Kevin for building the hills into mini-mountains to be feared and not enjoyed. Or maybe I was just mad at myself for not running hard enough to eXXperience the famous Vestal Vomit* and my goal time of 1:40.

“Double Boiled” or “Hard-Cracked”? By Robin Pearson

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ast year, Kevin Wessels wrote an article that was published in the October 2007 FOOTPRINT called, “Trying to Achieve the ‘Double Boil.’” This article brought out his participation of running in the inaugural El Scorcho and Too Hot to Handle races in the hot month of July one week apart. This installment is an account one year later. However, the race events mentioned, Too Hot to Handle (THTH), held in Dallas, and El Scorcho Dos, held in Ft. Worth, were 17 hours apart, not 7 days. Both events lived up to their names. THTH started at 7:30 AM with starting temperatures of 83° and a humidity of 64%. El Scorcho began at 12 midnight with temperatures of 85° and a humidity of 49%. Both races involved running loops. The THTH 5K looped out and back while the 15K looped once around White Rock Lake. El Scorcho looped

along the banks of the Trinity River and meandered through Trinity Park with a distance of 3.1 miles. If one ran the 25K, it was five loops and 50K was ten loops. Charles Cline from “My View” of Cline’s Running Corner, quoted, “There’s no doubt one has to admire the stamina and zealousness of anyone who competed in the Too Hot to Handle…and El Scorcho Dos.” But he added that “some might question the sanity of anyone who would do both.”

Doug Noell, Thomas “T.O.” Okazaki, Robin Pearson, Michelle Putze, and Bridget Smith.

There were eight members of RAW who were “cracked” enough to participate in both events, so perhaps they achieved the “double-boil” as Kevin coined one year ago or maybe they achieved “hardcracked” status, because there was less than 24 hours recovery.

But I must add my compliments to the aid station captains. Immediately after running the THTH 5K, Thomas “T.O.” Okazaki set up a RAW recruitment tent at Winfrey Point and then a support stop at mile 8 of the 15K which he manned wonderfully with food, drink, and cold sponges. Kelly “K2” Richards, Rick Sanford, David Smith, Lorraine Wessels, and Leah Benoit did an outstanding job at El Scorcho supporting the runners. They stayed up all night into the wee hours of the morning.

“Hard-cracked?” Well, perhaps this is a new term I created from the aid of my never-used candy thermometer: soft ball, hard ball, soft crack, and hard crack. Yeah, “hard-cracked.” It fits. The hardcracked receivers of this title go to: Jack Green, Brad Liles, Laurie Lukanich,

Can we give these aid station captains the title of “soft-cracked?” Actually, we are eternally grateful for their sacrifices. We achieved a personal greatness in our challenge to become “hard-cracked,” but not without the support of our awesome “soft-cracked” members!

September 2008 |

FOOTPRINT 7

Ask Spareribs Dear Spareribs: A friend asked me if I would join her on a trail run next month. I’ve never done one but I heard they’re fun. Any advice? -Noreen in Grapevine Dear Noreen: Yes. Don’t go! I got tricked into running one last month when my socalled friends at RAW swapped a trail run for our normal, enjoyable road run. Nightmare is too soft a word to describe my initiation. Rick Sanford and Kelly Richards arose from hell to direct the run, and to ensure that maximum unpleasantness and fear would accompany me on every step. Maybe I’m being harsh here. I guess my problem with trails and trail runners is an identity thing because I’m a road racer, and we’re different. For one thing, we’re clean and neat. My shorts match my shoes and my shoes are clean. They also match my Ferragamo terry-cloth headband, which doesn’t look like a piece of faded calico ripped from my grandmother’s dress with long strings hanging down the middle of my back. Trail runners on the other hand look like….how do I put this delicately? Okay, stumblebums. When I see a trail runner at the club, I always feel like he’s going to ask me for a quarter. Admit it, when you’re driving down the road and you see Marty Metzger running toward you in the drainage ditch, don’t you mistake him for someone in a work release program running from the truck that takes the workers back to the farm? (“Officer, I saw him headed into those woods!”) So back to this trail run and now we’re at the start. I mill around looking for someone who looks good and won’t embarrass me. I’m a fashion ad in blue shorts and shoes, and matching Oakleys. The others are trail runners, a who’s who of reprobates in orange tops with the name of their correctional facility just above their names: Wessels, Benoit, Green, Keats and Hase. I finally find a nice-looking woman wearing those trick trail running shoes, but hers are clean, a good sign. I learn her name is Letha somebody and I figure with her being a woman, I should be able to beat her easily.

Now one of the race directors in an ugly hat mumbles “go” and we are off down the hill on the pavement. I feel remarkably good and excited, with this Letha person showing the way. This is going to be fun after all! Well, after about 200 yards of joy, the other escapee from hell waves us onto a narrow dirt trail filled with stones! And no more than 20 feet up a short hill the path splits, confusing me. I see that the two malefactors have decorated the trees with neon green and orange streamers, no doubt to lend a party-like sense of gaiety to the run. Somehow I go the right way, with no help from the speedy Letha who is now 200 meters ahead and quickly disappearing. Now it gets worse, as things keep touching me, which doesn’t happen in a road race. Sometimes it’s cobwebs, or branches that people snap back at me, or prickly bushes that flay my legs. But even this is not as bad as the 900 croquet wickets that Nurse Ratchett has cemented into the trail and disguised as tree roots. I trip and stumble for about an hour, but I don’t dare look at my watch. If I don’t focus on the streamers and the ground I’ll fall down or get lost. I finally peek and see that I’ve run for 9 minutes. So I run maybe an hour more, thinking the finish line is somewhere near Alpha Centauri, and now coming at me on the narrow trail, looking like extras from “Apocalypse Now,” are the annoying speedsters who have turned for home. Resisting vulgar hand gestures, I slog along to the aid station, where again I find Hannibal Lecter and the Harpy. “You’re halfway there,” they cheer brightly. On this upbeat news I head back into the woods and now run along the edge of a cliff with a sheer drop of 700 feet down to a body of water filled with poisonous snakes. Trying to pick my way along the shaky ridge, hardly able to catch my breath and wondering which of my sons will want my golf clubs when I die today, I hear a voice behind me, “And then in this ultra, it was so dark that they had glow lights in the trees, cackackackackack, there was no food left at the aid stations, cackackackackack, my feet were soaked through from the icy stream, cackackackackack, I tried to chew on a piece of whale blubber to get some nutrition, cackackackackack.” He’s trying to torture me to see if I’ll cry and for awhile I succeed in tuning him out. But just as my ears begin to seep blood, I find I’ve come to the same place I’d been just two minutes before. I’m lost! I stop and turn to my tormentor, “Okay T.O., you lead the way.” After that it was pretty easy coming in, just ahead of Stephen Hawking, and to wild cheers from the inmates who had already finished: Green, Wessels, Keats, Hase et al. Letha (whose last name I learn is Weapon) had already showered, changed and left. It was a horrible day. So Noreen, if you want to save yourself some anguish and discomfort, stick to the roads and run in style with me. I’ll even throw in a Fila headband. -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.

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Got Cowbell?

PUT YOUR AD HERE Advertise in the FOOTPRINT Ad space is avaliable for businesses related to our sport and for our club members who are business owners. The FOOTPRINT is a bimonthly publication and is mailed to over 300 households and placed in local running stores.

Show your RAW spirit like Rick Sanford and Kelly “K2” Richards in offical RAWear. Contact Thomas “T.O.” Okazaki for the latest gear!

For advertising information contact tonyf@runnersandwalkers.com

September 2008 |

FOOTPRINT 9

Tri-ing Our 1st Triathlon

Lillie Van Meter & Robin Pearson’s Recap of the TWU Pioneer Power Sprint

Lillie Van Meter’s Chronicle

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hat drives a person to attempt their first triathlon? Curiosity? The challenge? Stupidity? After my husband, Mike, had completed his fourth triathlon, the intrigue of attempting to do one myself seemed to grow more each day until, finally, I signed myself up. What better way to motivate oneself then to “just do it?” My biggest deterrent in not wanting to attempt a triathlon earlier was I was a weak swimmer. I had maybe a semester’s worth of lessons when I was a kid, but beyond that, I winged it in the pool. I tried a couple of private lessons over the years but nothing consistently. About three weeks before the triathlon, I traded in my mountain bike which only had 30 miles on it and traded it in for my very first road bike. What a difference! I road my bike a few times at Lake Grapevine, but discovered I really enjoyed the beginner group rides at Mad Duck on Wednesdays. The guys at Mad Duck were most helpful in explaining how to ride and insisted I be patient as my body adjusted and became stronger over time. I only had two weeks before the triathlon. Running, I thought, would be my best event, since I figured that’s the only thing I definitely knew how to do. I set it aside though to concentrate more on the swimming and biking. Training for a triathlon definitely requires more juggling as I attempted to do a little of each every week. I wished I had more time to train, but too late, I paid my money. I was committed. The day before the triathlon, my family decided that we would spend the night at a hotel and treat it like a mini-vacation. We arrived on Saturday, picked up my packet, ate dinner, and decided to drive the course. The old statement “ignorance is bliss” applies here. After driving the course, I have to honestly say my heart sunk as I realized this was not going to be easy. The run, however, was mostly flat and shaded in sections which I did like.

On the day of the race, I got up at 5 AM, drank my Ensure® drink and ate a granola bar. I woke the family and we headed to the race. I had prepared my bike and transition bag the night before which was good. We arrived 45 minutes before the race start. I didn’t feel rushed which was great. I got to the transition area, got body marked, and headed to my designated rack. I set everything out and tried to mentally think about what I was going to do during each transition. After getting set up, I headed to the pool.

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Once at the pool, we had to wait according to our number which was based on our estimate to complete the swim portion. I said 20 minutes just to be safe. I didn’t want anyone to pass me. When it was my turn to swim, I felt relatively calm until I hit the water. I swam freestyle to the end of the pool, and all of a sudden I started to hyperventilate and felt fearful. I decided to lie on my back and

Robin Pearson and Lillie Van Meter before their triathlon competition.

calm down. Well, let’s just say I never turned back around. I knew I didn’t want to quit, but I also didn’t want to drown. This was my first triathlon and I would finish it to the end no matter what – despite the fact that I felt embarrassed. I completed the pool portion in 12:41. (Hey, I did set a goal of 20 minutes.) I transitioned in a reasonable amount of time and headed out on the bike. Not yet an experienced cyclist, I have to say the Texas hills feel more like mountains, but I survived. I finally got to the transition area again and moved on to the run portion. Talk about heavy legs. I was fortunate to not have cramps as I had put “electrolyte replacements” in my water. I really think that helped. I sort of ran and walked the run, but in the end it was a beautiful day and I tried to enjoy what was left of this “crazy” attempt to do a sprint triathlon. The kids, the dog, and Mike were real happy when I finished - maybe because they were tired of waiting. In the end, I finished. The goal was met. This was an eye opener in that I definitely know where my weak areas are. Hopefully, next time I won’t be last in my age group. As I told Mike, I did ALL that, just to come in last? A blow to me ego, of course. But, I won’t stop, I will improve, and I will succeed.

Robin Pearson’s Triathlon Story

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riathlons. The word sounded big, menacing, and scary. Three sports in one race event? That’s for those “other” people. I can’t swim but to dog-paddle to save myself. I never thought much about competing in a triathlon until recently. A significant heel injury from the Marine Corps Marathon in October 2007 stopped me from running. It also stopped me to think about different workouts. I joined a gym in February to supplement my slow return to running. One morning in March, my husband, Brad, brought home a pamphlet from the Grapevine-Colleyville ISD natatorium on swim lessons. “This can add to your cross-training,” he said. I signed up for the six sessions and began lessons in April. I was taught by two high school guys that were good swimmers, but not the best educators especially in breaking down the components for me to learn well. However, I did what I could even though I come up gasping for air! It wasn’t until the third lesson that Brad said I wasn’t supposed to hold my breath entirely when my head was in the water, but to exhale before drawing in fresh air! In May, my daughter, Katie, competed in her first triathlon. I was so proud of her and commented that she should feel good about such an accomplishment. Shivering and not long after she finished the event, my 10-year old daughter said, “You’ve never done a triathlon, so how do you know how I feel?” She’s right. I didn’t, but it fueled my desire to do one this year. I can run. I can cycle. I have competed in a handful of small duathlons, so would it be that hard? I made the commitment. I signed up for a sprint triathlon with a pool swim. I had originally signed up for the women-only Power Maiden Sprint to be held in June, but found out it got cancelled, so I transferred my entry to the TWU Pioneer Power Sprint held in July – 300 meter swim, 20K bike, and 3.3 mile run. At RAW’s 4th of July party, I met Lille Van Meter who was also competing in the same triathlon and it would be her first one as well. We both talked anxiously about the upcoming event and vowed we would look for one another there. On the morning of the triathlon, my husband was great in loading up all three kids at 5 AM and we trekked to Denton. After getting body marked, putting my bike in the transition area, putting on my chip, and listening to the pre-race meeting, I

entered the natatorium and felt overwhelmed. The earlier seeded participants were swimming smooth and fast. I was in the last third of the group. I talked with the people around me, including Lillie, as we waited to enter the pool. The participants entered the pool every 10 seconds. I started out okay, and then after swimming 75100 meters freestyle, I got tired – or was it nerves, adrenaline, fear? Next I knew, I was swimming to the end of the pool, waiting a bit to let people pass, swimming to the bulkhead, waiting a bit, etc., swimming 25 meter segments instead of continuously. I wondered if the lifeguards were watching me as I clung to the side of the pool like a barnacle instead of swimming like a fish. The transition was a relief. I felt nervous as I put on my cycling shoes, gloves, helmet, and sunglasses. Once I was out the transition area and mounted my bike, I felt at ease. To be on the bike was familiar to me even though I remained breathless. The cycling aspect went well for me. I felt great pedaling 20+ mph until I hit the turnaround. Hmm, now I faced a mild headwind and saw my cycle speed drop to 15 mph as I returned to the TWU campus. My second transition went smooth as I headed out to run. It was a double-loop course around the campus. I started out well and relaxed, and I recalled someone yell, “You have a great pace. Keep it up!” But on the second loop I became fatigued, hot, and felt my sockless achilles being rubbed raw with each step. I stopped at a water stop walking as I drank and poured water on my head. Starting back up to run, I shuffled ahead slowly. As I turned the corner toward the finish chute, my daughter Katie ran the last 50 feet with me yelling, “Go Mom!” Excited and relieved, I finished! Now I can say that I’m a triathlete. I am one of those “other” people. To my surprise, I came in second place of my age group. I give my family special thanks for supporting me on the day of the race, especially Brad. And thanks to the fellow RAW members who shared their personal stories, advice, and wishes of good luck. Looking back in analyzing my race, I can’t help but wonder what if I could do better with my swimming. Well I guess I’ll have to “tri” again, and I will.

September 2008 |

FOOTPRINT 11

You Don’t Have to be a Grandma to enjoy Grandma’s Marathon By Pam Neven

I

was one of the lucky ones. After realizing that I was going to be in Minnesota for a month, I was desperate to find a nice summer race somewhere in the “Land of 10,000 Lakes.” I stumbled across Grandma’s Marathon in Duluth and they had just opened up some more spaces for their full marathon so, $75 later, I had a new goal. Grandma’s started like most races…at the expo. But what was so different about this one was that, thanks to Michelle Putze, our group enjoyed the pasta dinner. Michelle, Brad Liles, Thomas “T.O.” Okazaki, and I had a table to ourselves and were even lucky enough to meet some of Michelle’s family. The all-you-can-eat pasta dinner had everything you could ask for. They even had a full loaf of bread and tons of water on the table. It was true family-style. One could not ask for more – runners enjoying pasta, eating ice cream for dessert, and being surrounded by friends and family with one thing in common. I did something a little bit different at the start of this race, I had an energy drink. Not the no-calorie kind that I usually drink, but the full sugar/ calorie kind. One of my favorite parts of doing races is the people that you meet. The four of us from RAW met up that morning to ride up to the start together. If you weren’t already aware, T.O. is a “Marathon Maniac” (see http://www. marathonmaniacs.com/ for more information). Wouldn’t you know it, but we met other “maniacs.” The funny thing about these guys is that they introduce themselves by their number. Kind of weird, but I’m not really going to say anything negative to anyone that runs as much as these guys do. We had a nice long bus ride to the start. The weather was good. It really was a perfect day to run.

12 FOOTPRINT | September 2008

(l-r) Thomas Okazaki, Brad Liles, Michelle Putze and Pam Neven lovin’ Grandma’s hospitality.

There was a Navy fly-over and a moment of silence for Grandma’s 2005 and 2007 men’s champion, Wesly Ngetich, who was killed in January 2008 during the violence in Kenya. It was a very moving start to a race. The next thing we knew the gun had gone off and everyone was on the 26.2 mile trek south to Duluth. I was able to get myself into a nice groove, laughing as I read the street sign “No Passing Zone.” The next thing I knew, a nice girl ran up next to me. She queried, “You seem to be running pretty steady. What is your goal time?” I answered, “Hopefully will do a 4:15.” She then replied, “Do you KNOW how fast you are going?!” We started talking and she kept my mind off the fact that we were hitting each mile marker at about 8:25 pace per mile. She wanted to come in at about 3:45 so around Mile 13 I let her go. I was getting tired, but she wasn’t. I cruised at about a 9 minute pace until Mile 20. It was at this point when I knew that 4 hours was in my grasp.

All I had to do was average a 10 minute mile. I did one at 9 minutes, another at 11, one at 9, another one at 10. With two miles to go, not only did I realize I would hit 4 hours, I knew as long as I didn’t stop I would break 4 hours. As I was running the last 100 yards, the announcer was getting the spectators to cheer for the runners trying to break 4 hours. They actually did a countdown of the last 10 seconds until 4 hours. Since this wasn’t my first rodeo, I knew that was the gun time, not chip time, so I cruised in at 3:58:45! I was excited. I hurt. But then I found ice cream and life was good once again. Grandma’s Marathon is a great race. This is a town that really knows how to put on a race and still care about all that marathon weekend should be. They had a decent expo, wonderful pasta dinner, and plenty to keep the party going all through Saturday night. I am actually planning on going back next year. Anyone? Anyone?

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

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Fall is making its way and it is this time of year that we sometimes wish we could hang on to a little but of summer. How about whipping up one of those great salads from the 4th of July picnic? Michelle Putze’s Spinach and Fruit Vinaigrette Salad One large pack, or two small or one very large bag of spinach Bag of slivered almonds, chopped pecans, or chopped walnuts Two medium green apples One red onion thinly sliced One can of mandarin oranges Sliced strawberries Blueberries Raspberry or balsamic vinaigrette dressing.

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Options: Feta or blue cheese. Half grape tomatoes Mix all the ingredients in a large bowl, except for the dressing. Toss with dressing before serving to slightly wilt the spinach. Many of the ingredients can be omitted or changed, depending on individual taste.

Cindy Lee’s Oriental Ramen Noodle Salad* Salad: 2 Tablespoons sesame seeds, toasted 1 cup slivered almonds, toasted 1 medium cabbage 4 finely chopped green onions (optional) 1 pkg. chicken flavored Ramen noodles, crumbled Dressing: 3 Tablespoons sugar 3 Tablespoons vinegar ½ cup salad oil 1 teaspoon salt Ÿ teaspoon pepper Flavor package from ramen noodle package

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Shred cabbage and refrigerate. Combine seeds and almonds with the noodles, set aside. Blend the dressing. Toss with all other ingredients just prior to serving so nuts and noodles are crunchy. * This may not be Cindy’s actual recipe, but I think it is pretty close!

Tia Metzger’s Corn Tortilla Salad 1 green and I red bell pepper, chopped ½ cup chopped onion 4 cans corn 1½ cups sharp cheddar cheese Light mayonnaise - just enough to make the salad creamy Mix all ingredients and chill for about an hour. Just before serving, mix in one package of crushed Chili Cheese Fritos.

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.

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

September 2008 |

FOOTPRINT 13

4th of July — Awards, Elect

Courtney Noell laughs at husband Doug’s attempt to will the watermelon to fly to him.

Judy Dominiec listens intently as Evelyn Luccioni explains Article III of RAW’s bylaws.

Kelly “K2” Richards accepts this years Cleveland Ray Spirit Award.

14 FOOTPRINT | September 2008

Food + Friends + Family = FUN!

Gary Howsam with the 2007 Best Foot Forward Award!

Congratulations to Matt Sanford – RAW’s first Junior Tried and True Volunteer!

“Chef” David Smith gets ready to ring the dinner bell!

tions, Food, Fireworks & Fun! Annual RAWsome Award Recipients

The 2008-2009 Board of Directors

best Foot Forward Gary Howsam

PreSIDent

SecretArY

Thomas Okazaki

kathryn Gleghorn

cleveland ray Spirit Award kelly “k2” Richards tried and true volunteer Jeff “barney” barnhart

vIce PreSIDent

treASUrer

Mary keeffe

brad Liles

Junior tried and true volunteer Matt Sanford wow-zer Award Steve Grady Gunga Din – most water Duty brad Liles most miles walked (male) Joe Luccioni (405.5 miles) most miles walked (Female) Linda bradford (302.75 miles) most miles run (male) Steven “Dog Dude” Rush and Cooper (713.7 miles) most miles run (Female) kelly “k2” Richards (883.5 miles)

(l-r, back) Doug Noell, Brad Liles, Jack Green (l-r, front) Mary Keeffe, Cindy Lee, Robin Pearson, Kirsten Keats

DIrectorS & theIr commItteeS

Congratulations to all of this years’ award winners!

Jack Green Fun Runs

Kirsten Keats FOOTPRiNT Distribution & Membership

Steve Grady brochures

cindy lee Social Coordinator & Yearbook editor

robin Pearson Media & Community Liaison

Doug noell RAW Club Promotions

Ken macinnes Clubhouse Maintenance

September 2008 |

FOOTPRINT 15

No thanks, I’d rather have a Lobotomy… By Kat Sparks, Rick Fogle, and Jim Rubalcaba

W

e all agree, the next time someone suggests a one-day climb of Mt. Whitney, we’ll just have a “Lobotomy” instead. Mt. Whitney is the tallest peak in the contiguous United States and is located near Death Valley in the California Sierras. It was Kat that landed the permits to climb Whitney with one caveat: they were one-day permits which gave us only 24 hours to get up and down the mountain. After Cindy Lee decided not to make the trip, Matt Loewen was more than happy to join his mom, Kat Sparks, along with Jim “Captain Ruby” Rubalcaba, and Rick Fogle on the adventure.

Mt. Whitney has to offer. And Matt, he’s in good shape and has youth on his side. As Captain Ruby said, “A piece of cake!” For the first couple of hours, we climbed quietly in the dark under a sky full of bright stars. There was a partial moon, but it wasn’t much help lighting the way. We stopped briefly at Lone Pine Lake to watch the sunrise behind us. We knew we had several more lakes to pass and had to climb to 12,000 feet before tackling the infamous 97 switchbacks leading us to Trail Crest at 13,777 feet. The switchbacks were compacted dirt and granite dust. The footing wasn’t tricky, but the thin air made it extremely difficult to progress quickly. We stopped several times to hydrate, lower our heart rates, and renew our commitment to make it to the top. Around switchback #45, the Park Service installed a cable system due to the steep drop off. This area was still covered in snow, but it was soft from the recent warm temperatures and posed no threat as long as we were careful.

(l-r) Hikers, Matt Loewen, Jim Rubalcaba, Kat Sparks and Rick Fogle, show climbing Mt. Whitney was “a piece of cake!”

We arrived at Lone Pine, California on June 7th and decided to do a quick three-hour hike to Lone Pine Lake with our packs to begin to acclimate to the altitude. The Whitney trailhead sits at 8,350 feet and Lone Pine Lake is a mere 2.8 miles away sitting at 10,500 feet. Boy, were we in for a surprise as our heart rates zoomed up much faster than any run we’ve ever done. We began to realize that we were in for a real tough hike to the summit on Wednesday. We eventually got to the lake and the scenery made it all worthwhile. The next day we decided to climb at Onion Valley and, once again, we ascended to around 11,000 feet. This hike seemed a bit easier and we stayed at altitude for a few hours to acclimatize. Mount Whitney is a “Leave No Trace” mountain and you must pack out everything that you bring in and this includes human waste. You are issued a kit (we called them poo packs) when you pick up your permit and this was the source of an ongoing joke as to who would be the first to have to break open their bag. To make it more interesting the first to open the poo pack had to buy the beer later that night. On July 9th at 3 AM, we stood at the Mt. Whitney trailhead weighing our backpacks and positioning our headlamps. Our thinking went something like this: the three older ones are marathon runners and all climbed Mt. Kilimanjaro in Africa, we can handle the 22 miles and 6,200 feet of elevation gain that

16 FOOTPRINT | September 2008

After a grueling seven hours on the trail, we reached the top of the switchbacks and enjoyed a spectacular view of Trail Crest at the edge of Sequoia National Park. We had been told that the two-mile hike from Trail Crest to the summit was long, but we had no idea just how physically and mentally demanding it would be. We struggled to breathe as we made our way over granite rocks of all shapes and sizes. Some of the rocks provided firm footing and some were deceptively loose. As we passed the Windows area (a section where granite towers rise on either side of hauntingly steep drop-offs), we continued to encourage each other and remind ourselves of the extreme importance of hydrating and eating high-energy foods. Minor headaches, altitude issues and mental exhaustion began to play a role. At last, after more than nine hours of hiking, we all arrived at the Summit of Mt. Whitney! Wow, the view was magnificent. We snapped a few photos, chatted with other climbers from all over the United States and took a short, but much needed, break. After signing the official summit register, we began the long descent. Going down proved to be almost as challenging as going up. We attempted to employ our running skills when we realized our current pace would put us at the store after closing time which meant no beer and no t-shirt. Matt began his high speed decent with four miles to go and arrived in plenty of time to buy the “I Did It In One Day” t-shirt. The rest of us quickly hobbled through the last mile with blisters, sore feet, and severely chapped lips, but we arrived in time to grab a six-pack of Lobotomy Bock. (In case you’re wondering, Kat bought the beer that night). Containing 10.8% alcohol, Lobotomy Bock is a strong beer brewed by the local Indian Wells Microbrewery. We discovered it at the Mt. Whitney trailhead two days before our climb. The entire climb took 17 hours and we all agree….never again.

Paddling Around with the RAW Navy By Staci “Tini” Rivero

Y

ee Haa!!! Summer! I can’t help but get excited about summer. I still feel like a kid when the last bell rings at school. I know what’s ahead…..long, hot days spent by the pool. No work. All play. Sleeping in! And….oh yeah….the RAW Navy comes together. I could sleep in every day for ten weeks. My gig as a teacher affords me that. But sleeping in on Monday mornings would mean missing out on one of my favorite summer activities: Kayaking with my RAW buds. It’s a chance to see the lake from a new perspective. While paddling on Lake

have made all kinds of appearances this summer. And Debbie Carpenter, who lends the “Navy” all of her sailing toys for the summer, continues to amaze me with her adventure stories. For example, did you know she’s going to kayak 100 miles for a race? Wow! However, I’m not the only one who looks forward to the summertime RAW Navy. Check out the scribing of some of our other sailors. Hélène “LN” Walker says, “Paddling reminds me of running because, although it can be practiced with friends, it is a solitary sport. One is alone in one’s canoe, gliding on top of the silvery

RAW Navy commander, Steve Rush, kayaks the high seas with Staci Rivero

Grapevine, I see things I don’t get to see while I’m running around the trails such as the turtles in the cove near the Gaylord Texan and the cranes that fly overhead. Who knew they were so big?! The sunrise from atop the water is even more breathtaking than from the banks. I also get to catch up with friends that I don’t see while running. Julia “J-Lo” McCloud and her camera

waters, and sometimes fighting the waves and currents created by an early fisherman in a hurry to position his boat in a great fishing location. Sometimes I pause one brief moment to enjoy the peace and beauty of the sunrise over the lake. Another time, I might pause to watch a handsome blue heron or a delicate white crane search for fish in the low waters near the bank of the lake. Although I enjoy the personal effort in

Teri Lee and Kelly Richards enjoy being “peacefully energized.”

paddling, I know that my friends are around, and that we all look after each other, like when we run as a pack on the trails.” Kelly “K2” Richards, who’s a regular out on the lake, has this to add. “The things I enjoy most about kayaking on Monday mornings is that no matter how weary and unmotivated to face the day or work week you may feel when you wake up, after kayaking you’ll feel peacefully energized. It’s likely you’ll have commented several times about how beautiful the morning, the sunrise, the lake and all the birds are. You’ll be reminded how lucky we are to have the lake and friends that share their water toys with us. I also like that kayaking is an equalizer of runners. I can paddle with people that I don’t normally run with due to our varying running paces. Finally, I’d like to say that I’m very grateful and proud of the RAW Navy for embracing my suggestion that we each pick up one or two pieces of trash from the boat ramp area. I think we’ve made a big impact on the cleanliness of the area.”

Robin Pearson said, “I loved it! People at my work thought that I was crazy. Maybe it was me gushing about how much fun it was, how I felt like I was on vacation (even if for one early hour)! Or how I’ll pay for being tired later with a need for caffeine.” Teri Lee, who makes it out most Mondays, loves that she can finally see some definition in her arms. And why does Steve “Dog Dude” Rush continue to lead the RAW Navy? He enjoys giving and introducing others to the experience of quiet mornings, cool water, and paddling and floating on the lake. He never tires of the e-mails he gets from members who are so appreciative and excited by the experience. Soon the boats will be put away for the season when the morning sunrises come too late for all of us who have to go to work. Fortunately, we’ll be able to remember a summer full of early Monday mornings kayaking on the lake with RAW buds. Ahoy!

September 2008 |

FOOTPRINT 17

News and Views from the Goatneck 100K Bike Ride By Hélène Walker

A

week preceding the Goatneck 100K bike ride as I was reading the numerous comments regarding the ride on the Bikers Runners and Walkers (BRAw) bulletin board, I called my husband, Alan, and asked him whether he would like to go to Cleburne and do the ride. Of course, I knew that he would say yes since he is not the kind of person to turn down a good challenge. The Goatneck 100K ride is put on by the Cleburne Jaycees, with over 2,300 riders (including over 16 members of BRAw) raising over $24,000 for charity. The ‘tour’ begins in Cleburne, passes through Glen Rose, and is known for not having a flat mile in the first 100 kilometers. “The BRAw group encouraged me far beyond what I thought was possible and I was THRILLED to finish. It was a real tough ride, but I had a blast. How does ‘100K’ turn out to be 70 miles?” ~ Kat Sparks

We left on Friday, July 25th, around 6 PM and drove straight to Cleburne where we spent the night. We decided that it would be better to ride to the Start / Finish area, about 3.3 miles from the hotel. It was nice to get up just before 6 AM and have time for a quick breakfast at the hotel. We left the hotel at 6:30 AM sharp, and met some of our BRAw friends at the Mad Duck van before we all drifted towards the start line. The ride itself, although challenging, was beautiful. We rode in the midst of fields with cows, horses, and even donkeys. At one time, a dog accompanied the riders on the side of the road. He never barked or ran amongst the riders. This dog was enjoying a good, long run, and that was all. He stopped when he reached his home, and watched us ride away, panting, with his tongue hanging out.

“The 100k was the toughest ride I have ever completed. I think I have a better understanding of what to expect at the Hotter’N Hell 100.” ~ John Ruiz

18 FOOTPRINT | September 2008

(l-r) Kat Sparks, Hal Hardister, Reba Becker, Byron Benoit, Rick Fogle, Ted Amyx, Mark Fanelli, Brian Luker, David Repinski

The most interesting part of the ride was about 10 miles from the start, when we were attacking one of the numerous rolling hills. Here I was, red in the face, sweating like never before, trying to climb the hill in low gear, when an old tandem passed me at full speed! The tandem must have been made in the “The ride into Glen Rose was quite pretty and I really enjoyed it. It was a fun day and I need to get out and ride more often. I hope to see you all out there again soon!” ~ Alan Walker

1940s. It had the old-fashion handlebars and a basket on top of the front wheel. In the basket, there was a small radio from which Tina Turner was screaming “What’s love got to do with it?” at the top of her lungs. The young couple riding the tandem was wearing regular clothes and sandals! What a humbling lesson! Despite our sophisticated, high-tech bikes, hightech pedals and shoes, the top-of-the-line water bottles (Polar ® bottle with sock tubes), so many of us high-tech riders were being passed by a tandem that is oblivious of modern technology, and must have weighed at least five times our sleek, beautiful machines!

We experienced a rainbow of temperatures, from nice and cool at 6:30 AM while riding to the Start/Finish line, to scorching hot at 10 AM, when we were riding in the open fields, facing headwinds from the south and rolling hills all the way. The ride was very well organized, with lots of volunteers and police officers to help up cross crucial intersections. Rest stops were fully-stocked with bananas, oranges, cold watermelon, cookies,

“The Goatneck is always a fun tour. Lots of hills and a good measuring stick for next month’s Hotter‘N Hell [bike ride in Wichita Falls]. I’m most glad everyone returned home in one piece with no injuries.” ~ Byron Benoit

animal crackers, and of course Gatorade®, water, and ice. Another plus, the goodie bag, contained cool water bottles worth the entry fee. In short, an interesting ride that was worth doing. Thanks BRAw for talking us into doing the Goatneck 100K.

Hallways

Back on Track? By Kristine and Ken Hall

A

h summer. The warm (read “hot”) days. The smell of fresh-cut grass. The lure of...the track? Ken loves running on the track, especially when it is warm (not so much in winter). He never ran anything over a mile while in school, but did run the 400m competitively in high school. That, of course, involved endless sprints on the track. Running on the track feels...well it feels fast. And going fast is good in Ken’s book. Running repeats (3200s, 1600s, 800s, or 400s) on Tuesday mornings usually comprises his most challenging weekly workout. Kristine does not love running on the track. In fact, she loathes it. The track is her bland, oval enemy, sapping her willpower and strength. Who could love running around in small circles? A hamster? Kristine ran cross country in high school, in the great outdoors of Pennsylvania no less. Forget the track stuff. Give her a long, slow run, and give it to her at a reasonable time of day – say, any time after 10 AM. Fast forward to 2008, with the two forty-somethings now married and rediscovering running. Ken took up running again a few years earlier, Kristine more recently. Kristine complains about her lack of speed one too many times to Ken. His response? Predictably, “You need to get on the track!” This suggestion was not met with much enthusiasm. It was clear that motivation was going to be a significant issue here. (Editor’s note:

Kristine’s expletives were deleted from this family publication.) Up before the crack of dawn – easily done since Kristine had accidentally had too much caffeine and never really slept – Ken and Kris head to the Cross Timbers Middle School track. First, a 2-mile warm-up and Kristine immediately says, “You must be kidding. I am not running around that #&*@! track eight times just to warm up.” A compromise ensues, and a mile warm-up is the result. Then, Ken leads the pair through a series of warm-up drills (high knees, butt kicks, side-tosides, etc.). Kristine is smiling, agreeing that this track stuff is good. Assuming the workout is over since she’s sweating and her heart rate is elevated, Kristine begins to head for the car. Ken shakes his head and calls her back, exclaiming “We haven’t started the workout yet.” (Editor’s note: Kristine’s expletives were again deleted from this family publication.) Ken describes the workout. Several minutes are spent rehearsing the translation of meters to laps (400 = 1 lap; 800 = 2 laps; 1600 = 4 laps). Kristine starts the first of four 800s, with a one lap recovery jog between each. The objective is to run at a 5k pace, and for each one to be slightly faster than the one before. More discussion ensues over what would be a 5k pace, given that Kris has run very few 5ks. Then she is off to the races, but not enjoying one minute of it (Editor’s note: more expletives deleted), but finishing it off nonetheless. Ken begins

his 400 repeats, which go on far longer than Kristine’s 800s. Kristine is coaxed into a mile cool down, and then, short on patience at this point, takes the car home leaving Ken to run home after he finishes his workout. This is perfectly reasonable to Kristine given what Ken has put her through this morning and considering the caffeine high is finally running out. So what did Kristine think of this track workout? Sadistic. Mind numbing. Boring. Soul sapping. Tiring. Too early in the morning. The list goes on. It is clear that Kristine is not going to share Ken’s enthusiasm for the track any more than Ken will share Kristine’s enthusiasm for singing karaoke or dancing. However Kristine does love...the treadmill. The treadmill is Ken’s mortal enemy, to be avoided at all costs. Kristine begins replicating track workouts on the treadmill, at whatever time of the day she so desires, and a star is born. The moral to this story? Everyone is different. No surprise there. The important thing in training is to run at different paces, and in particular to run faster one or two times a week. A track workout, or simulated track workout on the treadmill, fits the bill nicely. It improves your VO2 max (definition: VO2 max is the maximum capacity of a person’s body to transport and utilize oxygen during exercise) and leg turnover, getting you prepared for any race shorter than a marathon. And you may find you even like it...or not!

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”

September 2008 |

FOOTPRINT 19

What is RAGBRAI? By Kristine Hinojos RAGBRAI is The (Des Moines) Register’s Annual Great Bicycle Ride Across Iowa. It was started in 1973 by two columnists (hippies, I presume) who thought it would be fun to ride their bikes across the state. About 120 people joined them on that first

I need to emphasize that this is a “ride” and not a “race.” Granted, there is probably a handful who head out of Dodge before daylight in an attempt to be first to the next overnight-town, but most do RAGBRAI for the experience. And that experience includes stopping to jump with a youngster on the trampoline set up by the road in front of their cornfield. The sign he held read, “Take a break and jump with me!” How can you resist that?

trek. It has now grown to an eclectic group of about 20,000 people, hippies and wannabe-hippies alike. It always begins on the western border and ends on the eastern border. The tradition is to dip your front tire in the Missouri River on the western border at the start, and then dip your back tire in the Mississippi River when you end on the eastern side. The exact route changes from year to year, but averages 70 miles a day and 472 miles for the week.

How about stopping at a food stand in one of the drive-through towns to have a piece of homemade strawberryrhubarb pie with ice cream? Or not starting a day’s ride until noon or

This year, my home town of Ames was designated as an overnight-town. Ames is home to my alma mater, Iowa State University. Each overnight town plans an array of events to entertain the riders. There’s usually a nice assortment of activities, but live music and lots of “spirits” are always staples. RAGBRAI attracts its share of celebs, too. Lance Armstrong and Matthew McConaughey are two who have ridden in recent years. Armstrong was at the concert held in Ames this year. The concert included performances by Styx and a home-grown band, The Nadas. This was followed up by a fireworks show. All the proceeds from the concert went to the Embrace Iowa 2008 Disaster Fund to help victims of this year’s storms and floods.

20 FOOTPRINT | September 2008

dad has been riding a bike eight to nine miles a day for about a year now. He was considering doing one day of the route, especially since it was passing right through our town. We were going to ride the second day, which was 56 miles. However, my nephew was showing two beef cows at the county fair that morning (Yup, I’m a farm girl by golly), so we needed to do the third day route, which was 77 miles. We both thought that might be a bit overzealous, so we decided to do just a portion of it, which was about 30 miles. My older brother arrived from Indiana and he joined us as well. We had cool temperatures, little wind, and nary a hill. What more could you ask for? I had an absolute blast, soaking in my home state that I dearly love from the vantage point of a slowmoving bike. A daily pass to ride RAGBRAI ~ $25 Pancake breakfast at St. Pat’s Catholic Church (which by the way had a surround sound stereo set up, and Meatloaf’s “Bat Out of Hell” was blasting upon our arrival) ~ $5 Riding a bicycle for 30 miles with your dad and brother in an event that so richly adds to the tapestry of your home-state ~ priceless.

later because you indulged in the experience a little too heavily the night before? While for many this can be a one-week binge, where you can purge daily with your pedals, this can also be a wholesome family affair. I’m hoping to take my kids next year on all or part of it, and I’m not the least bit concerned about the atmosphere. Because whether you’re a die-hard partier or not, the atmosphere is fun and FRIENDLY.

As I went down the night before to register and during the ride, I thought of my friends from RAW. If you like homemade pie and cinnamon rolls, commercial beer and the home-brewed stuff, don’t mind roughing it a bit with overnight accommodations, and you’re an avid bicyclist or you fall more into my category of “once you’ve ridden a bike, you never forget how,” this ride is for you!

This summer, I participated for the first time ever in this event. My 67-year-old

Google the event yourself or go to http://www.ragbrai.org/.

In Step With Pam Neven Pam Neven

Are you a native Texan? Nope, I got here in 1987. My family moved to Texas from Wisconsin.

Do you do anything special before or after running, or do you have any pre/post-race ritual? I’ve recently discovered frozen waffles as a pre-race meal – just How long have you been running? pop in the toaster and then I’m out I was a sprinter and jumper in high the door. school. I started doing distance (3 miles…hee hee) after the birth of What do you consider your my son to lose the baby weight. I biggest running achievement? started running marathons in 2004. Breaking 4 hours at Grandma’s Marathon in Duluth, Minnesota How long have you been a this past June. RAW member? Officially or unofficially? What running gear would you I’ve probably been a member since never travel without? sometime in 2006. Running shoes and my Nike® monitor / gear. Who was the first person you met What has been your fondest at RAW, or at first showed you the route, or really “took you in?” running memory? All of my races have brought My friend, Tracy Altman, brought me something. Few can beat my me out to RAW and Tony Flesch parents seeing me run my first made me feel welcome. marathon. However, beating Why running? Kristine Hinojos in her first-ever I can eat and drink what I want and RAW race. It was Bold in the Cold still wear the size that I want. It is 2007. That was a good day. also a great reason that gets me out What has running taught you of the house and allows me to be about yourself or what have alone for a few hours. you learned about life through Do you prefer roads or trails? running? Roads – haven’t really braved the It is better to have run and lost than trails yet. to have never run at all. Do you have a favorite place to run? The Trinity River trails in Ft. Worth, the RAW trails, and most recently, the 4.4 miles around my folks’ lake house in Minnesota.

Do you GU, Gel, Gatorade®, or other? I love the cherry, caffeine-loaded Jelly Belly Sport Beans®.

Do you have a spouse or significant other? Any children? I’ve been married for 9 years. I have two boys, ages 5 and 7. There you go, another 3 reasons why I run! Are you a professional runner, or do you have another job? I am an Instructional Technologist at Dawson Middle School in Southlake. Besides running, what other fitness activities do you enjoy? I love Pilates and yoga. Doing that once a week really helps with running. What would the members be surprised to learn about you? After running Grandma’s Marathon this past June, I got a cute little runner tattoo on my ankle. Anything else you would like to add? RAW is a great group of folks who care about each other and their sport. I’ve really enjoyed the races that the club has put on over the years and the friendships that I’ve made here. Thanks for giving me a fun place to hang out early in the morning on Saturday and Sunday.

September 2008 |

FOOTPRINT 21

Hot Times at El Scorcho! By Thomas “T.O.” Okazaki

These RAW running monsters came out after dark to run scary times at El Scorcho and were supported by a ghoulish aid station.

A

re you looking for a different kind of a challenge? Over 23 members of the Lake Grapevine Runners and Walkers ran the 2nd annual El Scorcho Dos 25K / 50K on July 19th at midnight at Trinity Park in Ft. Worth. In only its second year, the popular race has sold out both years. With the starting temperature at 85° and under a full moon, participants had a choice of testing their physical limits and fortitude by running a 25K or 50K through the night and during the hottest part of the year in Texas. If you enjoy seeing runners not being afraid to push themselves and exploring their personal physical limits, this was the place to be. The course consisted of a 3.1 mile loop, over mostly crushed limestone that meandered its way through Trinity Park, along the banks of the Trinity River. Two aid stations were set up, along with a drop bag area near the start/finish line. About half the course was lit by streetlamps, but there were still some dark sections of the trails. Some runners used headlamps or carried

22 FOOTPRINT | September 2008

flashlights. New this year, race participants were allowed to borrow head lamps supplied by Petzl®. This was RAW’s second trip to El Scorcho. Once again, both co-race directors, Ryan Valdez and Jason Costantino, along with Jim and James Newsom of the Ft. Worth Running Company, the flagship sponsor, did an absolutely wonderful job organizing this event. Participants definitely got their money’s worth both in terms of fun and running in extreme conditions. Race proceeds benefited the Leukemia & Lymphoma Society. Some dandy technical singlets were handed out at registration and all 25K and 50K finishers proudly received a hard-earned finisher’s medal. As a bonus, 50K finishers were also awarded a special, commemorative El Scorcho sheriff’s star. Race support is critical in running an ultra distance, through the night, and in the heat. In addition to the wonderful volunteers from the El Scorcho race, the Lake Grapevine Runners and Walkers went all out at this event by providing RAW and

North Texas Trail Runners (NTTR) members with ice cold watermelon, grapes, cold water sponges, ice chests full of bottled water and Gatorade®, cookies, and Snickers® candy bars. RAW also had a tent area where runners could set up their outdoor chairs and sleeping blankets to rest and relax during and after the race along with music from a portable jam box to help keep everyone awake. Aid station captains, Kelly “K2” Richards and Rick “Supa” Sanford, did an outstanding job supporting our runners. K2 even paced Brad Liles the final two laps of his first ultramarathon. “I think the best part of the race was our support crew. There is NO WAY we all would have finished had it not been for K2, Rick, and other club members pitching in. Thank you, thank you, thank you!” says Bridget Smith. Jeff “Barney” Barnhart added, “What can I say but wow! Again, wow! RAW did an excellent job getting everything set up and in place. Thanks for helping me achieve a new personal distance record (PDR).”

Giving back to the Sport Rick Sanford Rick “Supa” Sanford has been a RAW Fun Run “Race Director” several times over the years. Most recently, he coordinated the Trail Mixer on June 8th. The RAW Trail Mixer Fun Run had multiple goals. First, it was a fun event for all members. Second, it introduced our membership to the wonderful dirt trails that wind through the woods surrounding our regular paved path through Horseshoe Trails. The Mixer was also an opportunity for non-RAW members to participate and join the club. Finally, the ultimate goal was to provide a non-intimidating environment for road runners to try trail running for the first time. Many RAW members

Tia Pedals Paris… Texas that is.

capitalized on the opportunity. Most loved it and some have even become regulars for the Wednesday morning trail runs. Thanks to Rick’s willingness to give back to the sport through time, effort, and creativity, many RAW members had a whole new world of running opened up to them. When Rick is not running, he can be found volunteering for everything from lake clean-up efforts, to staying ‘up all night’ in the July heat working RAW’s personal aid station at El Scorcho, to running an aid station at Bold in the Cold this past January. Rick is the epitome of helping runners. Thanks, Rick!

If you would like to recognize someone for “Giving Back to the Sport,” please send your nominations to TonyFlesch@yahoo.com along with a paragraph or two on why you think that person should be recognized for “Giving Back to the Sport.”

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

The Road Runners Club of America (RRCA) is comprised of over 800 running clubs and event members representing nearly one million runners, yet nearly all of the efforts are at a grassroots and local level. A running craze may sweep a nation, but the momentum builds one runner, one community, one state at a time. With that in mind, I’m proud to announce the RRCA On-Line Community has been launched as a networking service to promote the common interests of member running clubs, events, and runners throughout Texas and the United States.

The RRCA has teamed up with Active.com to host the RRCA Community. At the RRCA Community you will have the opportunity to discuss best practices in running club and event management with other members from around the community and the country. You can share photos or videos promoting your club or event. You can share great ideas your club or event has implemented to grow your organization, and more. Visit the RRCA Community at http:// community.active.com/community/ sports/running/rrca.

With only 400 miles of lifetime cycling experience, Tia Metzger’s PDR (personal distance record) went from 43 miles to just under 70 miles after finishing the Tour de Paris in a little over 4 hours. The Tour de Paris was held on July 19th in Paris, Texas. Paris is approximately 105 miles northeast of Dallas. Tia is a new cyclist, but displayed an impressive average pedaling cadence of 93 revolutions per minute. For reference, her husband, Marty, had an average cadence at his last sprint triathlon of 89, so who do you think was doing all the work on that tandem bike? To top it off, Tia won an $84 Giro® cycling helmet as a door prize.

September 2008 |

FOOTPRINT 23

Run and Walk … then Crawl? By Kelly “K2” Richards Editor’s note: In addition to the physical benefits of joining a running club, there are also social benefits. RAW would like to announce the formation of a new group open to all members called the RAW Elite Group of Guzzlers, or RAW EGGs. This group shares a passion for great beers. As always, you should only consume alcoholic beverages if you are 21 or older and must always drink responsibly. A special thank you to Mark Miller for being the designated driver.

I

t is a widely accepted truth that before most humans run and walk, first they must crawl. This begs the question: Can those who know how to RAW still crawl? After intense recruiting efforts to test this theory, nearly 20 RAW members were persuaded to participate in the 2nd Annual Pub Crawl, which was scheduled approximately 45 days after the 1st Annual Pub Crawl. There as much crawling at the founding 1st Pub Crawl held in Ft. Worth. The small group, known as the Elite (hey, the fast guys aren’t they elite members of this club) Group of Guzzlers, or RAW EGGs, only made it to The Flying Saucer before settling down for some oldfashioned dancing to 80s music at 8-Os. Surely you can see that to truly test the theory a 2nd Pub Crawl was necessary.

MEMBERSHIP

UPDATE

The 2nd Crawl was held in Dallas where this time there were nearly two dozen EGGs in attendance. They scrambled from The Ginger Man to dinner at various restaurants and reconvened at The Idle

This scrambled group of RAW EGGs enjoyed hatching beers at Pub Crawl #2.

Rich Irish Pub. Still, there was little crawling and not enough participants for a conclusive study. The optimistic EGGs are determined to prove Runners

and Walkers can still crawl and want your help proving it. Watch the RAWforum for details on the 3rd-Timeis-a-Charm Pub Crawl.

Welcome to all of our New members Jayne Araya-Martin Family Adam Barth Justin Bizjack Jennifer & Kevin Cooper Marci Goodwin Jinx Howell & Family Steve Johnson Susan & Raify Magar Alicia & Kevin McGlinchey Jessica Meyer Jennifer Phillips Jodie & Jessica Reese Mike Schellen Anne Somerfeld Gina Swann Don Taylor Mark Towers

Bruce Vermeulen Tim & Saundra Womack Sylvia Wong Karen & Mike Wright

Renewals

Doug & Mary Keeffe Rita Law Cynthia Leon Brad Liles Julia McCloud Jessica Montz Muswamba Mutombo Laura Nelson & Dennis Maietta Dennis Novak Rick Sanford Neil & Rebecca Sobol Katherine & Mark Sparks Adrienne & Carl Stipe John & Patty Tucker Lillie & Mike Van Meter Dottie Whitson

Keep your RAW membership current

Susan & Jim Barnett Randy Bobe Thomas Byno Scott Decker & Pauline Hetherington David Dorband The Eccleston Family Deborah Evans Mike Evans Mark & Lynn Fanelli Kathryn & Bruce Gleghorn Noreen & Ray Henry

Keep your RAW membership current: Fill out the membership form in the back of this publication or renew on-line through Active.com. http://www.active.com/event_detail.cfm?event_id=1310038

24 FOOTPRINT | September 2008

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

From 5Ks to UltrAS May 31, Lake Worth, TX lake worth monster Dash 5K Maria Dauphinais: 27:56, 2nd AG

June 4, Dallas, TX Jogger 5K Summer Series #4 Julie burns: 22:36, 1st AG Jim Uhelski: 24:54, 3rd AG

June 19, Ft. Worth, TX trinity 5000 Summer Series #3

July 4, The Colony, TX liberty by the lake 5K

June 21, Irving, TX Dadfest 5K

July 4, Southlake, TX rAw 60 minutes to Freedom Fun run

John ball: 21:08, 1st AG Laura Nelson: 21:19, FMW Maria Dauphinais: 27:02, 2nd AG

Robert Fowler: 19:45, 1st AG kristine Hinojos: 23:05 Dadfest 5k Teams (Calvin & Curt burgess) Curt burgess: 25:17

Yolanda Hopping: 19:06, FMW Curt burgess: 21:10 Marybeth Crane: 21:37, 1st AG

kelly Richards: 1:41:11, PR kevin Wessels: 1:50:49

David Aungst: 5 mi 2354 ft Susan barnett: 2 mi 5188 ft Jeff barnhart: 4 mi 1190 ft Letha Cruthirds: 6 mi 1205 ft Henry Galpin: 3 mi 2533 ft Ray Harris: 6 mi 3256 ft kirsten keats: 6 mi 1951 ft elizabeth Lawrence: 4 mi 3929 ft Denny Maietta: 7 mi 1029 ft Laura Nelson: 8 mi 5 ft Courtney/Scott Noell: 2 mi 2677 ft Doug Noell: 4 mi 56 ft Tim Oberholzer: 7 mi 3298 ft Thomas Okazaki: 7 mi 4210 ft (1st male) Mindi Rice: 8 miles 1497 ft (1st female) kelly Richards: 7 mi 447 ft Julie Sampson: 5 mi 312 ft Rick Sanford: 6 mi 4970 ft Michelle Williams: 7 mi 328 ft

ken Hall: 16:51, MMW Jeff Garber: 18:27, 2nd MMW Mark Fanelli: 19:16, 1st AG Lee Rebodos: 19:32, 2nd AG Yolanda Hopping: 19:36, OFW Robert Fowler: 20:18, 2nd AG Leana Sloan: 20:42, 2nd FMW Jessica Hanson: 22:37, 1st AG Robin Pearson: 24:11 Melissa Hassan: 24:50, 1st AG Jill Smith: 29:27 Lynn Fanelli: 31:19 Josie Moyer: 31:44, 2nd AG

June 19-22, Sheridan, WY bighorn mountain 50 mile trail run

July 4, Trophy Club, TX trophy club 4th of July 5K

June 12, Ft. Worth, TX trinity 5000 Summer Series #2

June 28, Arlington, TX mid-Year muse & motion 5K

June 5, Ft. Worth, TX trinity 5000 Summer Series #1 Maria Dauphinais: 29:49, 2nd AG Jill Smith: 30:42, 3rd AG

June 7, Colleyvill, TX colleyville lions club XSightment run 5K

Josie Moyer: 31:44. 2nd AG

June 7, Dallas, TX Drc bloomin’ 4 miler

Mike evans: 29:19, 3rd AG Michael Ahearn: 35:18 vanessa Loggins: 36:16

June 7, Highland Village, TX red, white and blue 5K bridget Smith: 25:51, 2nd AG

June 7, Colleyville, TX XSightment 5K run

Maria Dauphinais: 27:41, 2nd AG Jill Smith: 28:00, 1st AG

June 14, Dublin, TX Dublin Dr. Pepper 10K Tim Oberholzer: 47:11

June 14, Ft. Worth, TX run for Dad 5K

ken Hall: 16:25, OMW blade Norman: 18:44, 1st AG Yolanda Hopping: 18:46, OFW John ball: 20:07, 1st AG kristine Hall: 28:23, 2nd AG Jill Smith: 28:53

June 14, Hurst, TX running Down a Dream 5K Debbie bryant: 28:43, 3rd AG

June 21, Duluth, MN Grandma’s marathon

brad Liles: 3:44:15, PR Pam Neven: 3:58:45, PR Thomas Okazaki: 4:05:53 Michelle Putze: 4:34:45

June 21, Dumas Arkansas noah’s Ark 10K David Moyer: 45:10. 1st AG

June 21, Vestal, NY vestal XX (20K)

Chris McConnell: 13:37:26

June 22, Dallas, TX Summer Solstice 5K

kate Galpin: 31:12, 2nd AG emily Galpin: 42:15, 2nd AG

Troy Pruett: 20:23, 1st AG Jack Hase: 22:10, 1st AG Leana Sloan: 22:29, 1st AG brad Liles: 24:08 Michelle Putze: 27:31, 2nd AG

June 26, Ft. Worth, TX trinity 5000 Summer Series #4

July 5, Dallas, TX Drc Independence 5K

John ball: 21:45, 1st AG Laura Nelson: 22:17, FMW Maria Dauphinais: 29:04, 1st AG

blade Norman: 19:58, 1st AG Randy bobe: 20:12, 2nd AG, PR John ball: 20:33, 1st AG

June 29, Carrollton, TX carrollton runners club 5K John ball: 21:09, MSrW Curt burgess: 21:37, 2nd AG Gavin burgess: 36:53, 2nd AG

June 29, Ft. Worth, TX Fwrc three Amigos 4 miler blade Norman: 25:47, 3rd AG

July 4, Dallas, TX Flagpole hill 8K

Mark Miller: 29:17, 1st AG kate Galpin: 52:08 emily Galpin: 1:07:44

vanessa Loggins: 25:21, 2nd AG Mike Ahearn: 25:55

July 9, Dallas, TX Jogger 5K Summer Series #8 Leana Sloan: 21:12, OFW Jim Uhelski: 22:20, 1st AG

July 10, Ft. Worth, TX trinity 5000 Summer Series #5 Maria Dauphinais: 27:42, 1st AG

July 11-12, Lewisville, TX tAAF region Iv meet Molly Tucker: 800m 2:30.23 OFW 1600m 5:21.42 OFW

July 11-13, Silverton, CO hardrock 100 mile endurance run

Scott eppelman: 39:39:16, 5th Hardrock

July 12, Ames, IA midnight madness 10K

kristine Hinojos: 45:46, PR

September 2008 |

FOOTPRINT 25

RAW RACE RESULTS continued

blade Norman: 19:11, 1st AG Randy bobe: 19:29, 1st AG, PR John ball: 20:58

Jeff barnhart: 2:47:24 Doug Noell: 2:47:47 Jim Rubalcaba: 2:48:54 Maria Dauphinais: 2:58:09 Jack Green: 3:07:23 Alan Noell: 3:26:02

July 17, Ft. Worth, TX trinity 5000 Summer Series #6

July 23, Dallas, TX Jogger 5K Summer Series #10

July 19-20, Carson City, NV tahoe rim 100 mile endurance run

July 24, Ft. Worth, TX trinity 5000 Series #7

Maria Dauphinais: 28:11, 1st AG

Letha Cruthirds: 32:42:00

July 19, Dallas, TX too hot too handle 15K

Mindi Rice:1:01:38, OFW Mark Fanelli: 1:02:31, 1st AG Troy Pruett: 1:03:00, 2nd AG Lee Rebodos: 1:03:59, 3rd AG Robert Fowler: 1:04:13, 3rd AG Tim Oberholzer: 1:08:11 Leana Sloan: 1:08:44, 1st AG Tim Yatko: 1:08:55 Heather Wallace: 1:14:26, 2nd AG Mark Lehrmann: 1:16:50 Marybeth Crane: 1:17:00 Reggie Hicks: 1:20:28 Doug Noell: 1:20:00 Julie burns: 1:21:07 Michelle Putze: 1:22:52 Jack Green: 1:28:44 Alan engisch: 1:52:44 Courtney Noell: 1:53:20 Traci Rodney: 1:53:22 Roy Lange: 2:09:28

too hot too handle 5K

Mark Miller: 18:27:25, 3rd Overall Randy bobe: 19:36, 2nd AG Thomas Okazaki: 21:20, 1st AG Laurie Lukanich: 23:08, 1st AG Mike evans: 23:34 brad Liles: 24:09 Robin Pearson: 24:40, 3rd AG Dale Mauger: 24:56, 3rd AG bridget Smith: 26:07 Tracy Atwell: 33:37

July 20, Ft. Worth, TX el Scorcho 50K

Leana Sloan: 21:39, OFW Jim Uhelski: 21:40, 1st AG

Maria Dauphinais: 27:59, 2nd AG

July 24-27, San Antonio, TX tAAF Games of texas State meet

July 6, Frankfurt, Germany Ironman Germany (2.4 mi swim/112 mi bike/26.2 mi run) Ryan burns: 13:46:08

July 6, Denton, TX twU Pioneer Power Sprint triathlon

ken Hall: 17:12, OMW kristine Hall: 27:43, 1st AG

(300 meter swim/20km bike/3.3 mi run) Julie Sheridan: 1:14:08, 1st AG, 2nd Women Overall Robin Pearson: 1:26:17, 2nd AG, 1st triathlon Lillie vanMeter: 2:07:07, 1st triathlon

July 30, Dallas, TX Jogger 5K Summer Series #11

July 13, Valley View, TX Disco Sprint triathlon

Molly Tucker: 800m 2:28.88 OFW 1600m 5:23.32 OFW, State Record

July 26, Arlington, TX Summer Sizzler 5K

Leana Sloan: 21:39, OFW

Duathlons & triathlons May 31, El Reno, OK route 66 Sprint triathlon

(0.5k swim/20k bike/5k run) Mike vanMeter: 1:24:25, PR

June 1, El Reno, OK route 66 Int. olympic triathlon (1.5k swim/40k bike/10k run) Mike vanMeter: 2:53:53, PR

June 17, Couer d Alene, ID Ford Ironman couer d’Alene (2.4 mi swim/112 mi bike/26.2 mi run) Tom Ruyle: 13:26:58 Mark Minorik: 15:53:17

June 21,North Little Rock, AR XterrA Dog Dayz off road tri

blade Norman: 5:00:06 brad Liles: 5:05:08, 1st 50k Thomas Okazaki: 5:48:18 Jim baudhuin : 6:15:08 Adrienne Stipe: 6:15:45, 1st 50k

(800 yd swim/11 mi mtn bike/3.5 mi trail run) karen Robertson: 1:45:29, FMW

el Scorcho 25K

(2 mi run/9.3 mi bike/2 mi run) Julie burns: 58:57, OFW Robin Pearson: 1:02:14, 1st AG

byron benoit: 1:54:14 Robin Pearson: 2:23:25 Mary Lessor: 2:26:17 kirsten keats: 2:27:15 kevin Wessels: 2:30:17 Ray Harris: 2:31:47 Michelle Putze: 2:32:47 Staci Rivero: 2:36:00 Mary Ann Cavio: 2:41:06 Steve Rush: 2:44:07 bridget Smith: 2:44:56

Al Walker: 5:51:51 Linda Hillen: 6:09:35 bart bybee: 6:14:56 Linda Chan: 6:28:18 Tri-Raider Sprint Triathlon (500 meter swim/17.6 mi bike/3.1 mi run) Laurie Lukanich: 1:40:54, 1st AG

June 22, Dallas, TX Summer Solstice Duathlon

June 29, Lubbock, TX buffalo Spring 70.3 half Ironman

(1.2 mi swim/56 mi bike/13.1 mi run) Jim Lukanich: 4:42:46 Chris Hillen: 5:21:49 Jimbo Cross: 5:45:43 Dan banse: 5:46:13

26 FOOTPRINT | September 2008

(500 yd swim/17.6 mi bike/5k run) Jim Lukanich: 1:13:14, MMW, 2nd Overall Scott Decker: 1:16:52, 2nd AG Laurie Lukanich: 1:28:39, 2nd AG Steve Johnson: 1:29:04, 3rd AG

Disco olympic triathon

(1500 yd swim/23 mi bike/10k run) brad Pearson: 2:12:34 Mark Lehrmann: 2:15:46 Steve Cox: 2:21:33 Dan banse: 2:21:55, 1st AG Mike Doud: 2:34:28, 1st AG Jeff barnhart: 2:49:17 Teresa Lehrmann: 3:06:55

July 20, Dallas, TX blazing Saddles Duathlon

(2 mi run/9.3 mi bike/2 mi run) Mark Fanelli: 54:36, MMW

July 20, Lake Placid, NY Ford Ironman lake Placid (2.4 mi swim/ 112 mi bike/26.2 mi run) Scott Decker: 10:59:04 Samantha Galpin: 11:55:43, 1st ironman

July 20, Austin, TX XterrA Austin

(1000 meter swim/14 mi mtb/ 5 mi trail run) karen Robertson: 2:35:46, 1st AG, 3rd FO

July 26, Lebanon, Tennessee cedars of lebanon triathlon (Sprint Distance: 300yd/ 16.5mile/3mile) David Moyer: 1:27:14

Adventure racing June 14, Grapevine, TX rock Stick challengeAdvance course

(mtn biking/trail running/kayaking) Team Grapevine bike/ Pb&J: 9:29:06 Debbie Carpenter Doug keeffe Mary keeffe

June 28, Bastrop, TX Adventure Girl race challenge (4-6mi Navigation Trek /8-12 mi mtb bike/6 mi paddle) Team Pb&J: 4:23, 5th Overall Debbie Carpenter Reba becker

mountain bike racing June 22, North Little Rock, AR Arkansas mtn bike championship Series Three Legged Dawg expert Division: karen Robertson: 2nd Overall

leGenD

July 12, Arlington, TX race Against misogyny & Sexism 5K

Pr-Personal Record AG-Age Group bQ-boston Qualified ow-Overall Winner oFw-Overall Female Winner omw-Overall Male Winner mmw-Male Masters Winner Fmw-Female Masters Winner e-mail your race details to Thomas “T.O.” Okazaki at tokaz007@hotmail.com

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.

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 this membership application and drop it off or send it in.

Whether training or racing…always look good…get your RAWear now! Latest gear: long sleeve N/B Tempo shirts $32 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 Thomas “T.O.” Okazaki to make a purchase.

September 2008 |

FOOTPRINT 27

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.

On Your Mark! Running Unplugged

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

O

n a recent Wednesday morning, my car wouldn’t start. Dead battery. Lacking both jumper cables and a working knowledge of auto repair, I did what any well-trained runner who lives only five miles from work would do: I called a taxi. So much for running’s utilitarian value. Besides, I had already run ten miles that morning (only to end up right back where I started), and since my employer prefers that I not show up in sweaty running gear, I opted for the $15 cab fare. My reliance on the automobile and my passing on an opportunity to put all that training to practical use gave me pause. We modern humans often live as if our very survival depends on varying forms of technology. We feel helpless without things our grandparents couldn’t have even imagined. When it comes to running, I like to keep things low-tech. I have never owned a heart rate monitor, an iPod®, or a Garmin™. I prefer bananas over energy bars and water over sports drinks. I even have a soft spot for races that utilize the pull-tag system, or better yet,

index cards, instead of chip timing. Maybe I’m old for my age, or just simple minded. Running is a way for me to unplug from a very plugged-in world. For at least an hour a day, I am free from phones, e-mail, computers, and any other electronic necessities. Instead, I plug into my thoughts. I solve problems and make plans. Some days, it’s just good daydreaming time. The voice messages and e-mails will still be there when I get back. USA Track & Field’s recent ban on head phones in races caused quite a stir among runners across the country. Some race organizers have announced that they will not enforce the ban for fear of offending paying customers. The allure of running to one’s own music must be strong. I have no problem with runners wearing head phones (safety and liability concerns aside); I just don’t understand why they would want to. Running unplugged teaches me to listen to my body. During a training run or race, I want to know my body’s signals, to teach my

mind to focus on the task and run through fatigue. I doubt that distracting myself with the latest top 40 hits on an iPod would have the same impact. Low-tech is far more a matter of personal preference than a real training benefit. I am one of the few remaining people on the planet without a cell phone, and I’ve never had cable television. Some concessions to the modern world have not escaped me. I work in an industry (banking) that is heavily reliant on the newest and fastest technology to seamlessly deliver financial services. I am typing these words on a personal computer (Windows Vista®, nonetheless), and I rarely go longer than a weekend without checking my e-mail. It’s nice to know that at least one area of my life is free of electronic entrapment. If you’re one of the few who makes your daily commute without the benefit of Detroit technology, you have my respect. If I happen to see you en-route, I’ll waive from the back seat of the taxi.

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