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FOOTPRINT Lake Grapevine Runners & Walkers

September 2009

Double Feature RAW off to the Races! Too Hot To Handle 5K & 15K • Winfrey Point at White Rock Lake, Dallas El Scorcho 25K & 50K • Trinity Park, Ft. Worth

(l-r) Michelle Putze and Elizabeth Lawrence look “too cool” at Too Hot to Handle.

(l-r) Noreen Henry, Jon Korte and Staci Rivero

(l-r) Kristine Hinojos, Michelle Putze and Brad Liles discuss their age group awards at THTH.

Thomas Okazaki set up a RAW aid station at both races.

El Scorcho fun goes late into the night.

Steve Rush celebrates at his “El Bacheloro Party.”

The group at El Scorcho, all smiles until the running begins.

P.O. Box 2982 Grapevine, TX 76099

RAW Board and Committees President | Ray Harris Vice President | Bridget Smith Secretary | Doug Noell Treasurer | Brad Liles Directors Susan Barnett Mike Bassano Scott Decker Tony Flesch Emily Johnston Cindy Lee Terry Marcott

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

Membership Data Emily Johnston

FOOTPRINT Submissions Send articles to Footnotes to


Race results to

2 FOOTPRINT | September 2009

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

Lake Grapevine Runners & Walkers Club

Congr atulations • Double congratulations to the David Ball family as son, Andrew, graduated from Colleyville Heritage High School, and also passed all the qualifications to receive his Eagle Scout Award. This fall, he plans to attend The University of Texas at San Antonio. • To Steve Rush on his July 24 marriage to Sharon Martin. • To Kirsten Keats on her August 7 marriage to Joe Kuehler. • To Tony Flesch on obtaining his RRCA Coaching Certification. • To Suzi Cope on her touching story being featured in the July issue of Runner’s World. • To all the RAW members that participated in summer events locally and around the country. We had many new PR times and distances. Check the race results for further details. Welcome home • RAW welcomes charter members Terry and Nancy Marcott back to Texas. We’re glad you’re back from North Carolina! Thoughts & Pr ayers • To the Lehrmann family on the recent passing of Teresa’s father. speedy recovery • To Duncan Stewart who is recovering from a brown recluse spider bite. • To Diane Hernandez who is undergoing chemo for Leukemia. • To Leana Sloan, Mindi Rice and Joe Luccioni who are recovering from various injuries. Thank You • To all our volunteers who put out water and sports drink for the weekend runs. We appreciate each and every one of you. • To Laurie Lukanich for her donation of a rescue tube to aid the kayakers monitoring the open water swims. Lost & Found • Items in the Lost & Found are piling up! If you left something at the clubhouse, please check to see if we have found it. All unclaimed items are in the white cabinet. Change of Address • Change of Address (and e-mail), please notify Membership Director Emily Johnston at announcements A Decade of Double Trouble. Saturday, October 10th. Volunteer, run or both! See Kelly “K2” or Terry Marcott for more information. The 2010 Hound Dog Hustle is in need of a Co-Race Director. Randa Foster is returning as Co-Race Director responsible for soliciting major HDH race sponsors. If you are interested, please contact Randa at or Ray Harris at rayh@ Deadline for the next FOOTPRINT is October 1st. Send your articles to lgrawfootprint Send your Footnotes to

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

SNL Dinners

Starting from the clubhouse

Saturday Night Live Dinners

Walk/Run every Saturday & Sunday 8 a.m. (standard time) 7 a.m. (daylight savings time)

1st Saturday of every month at 5 p.m.

Trail Runs

November 7– Cafe Italia , Grapevine

Trail Run every Wednesday & Friday 7 a.m. (year round)

Board Meetings

September 4 – Amores, Grapevine October 3– Baja’s , Grapevine

Starting from the clubhouse

2nd Wednesday of the month, 7:30 p.m. at the clubhouse


September 9 October 14 November 11

Trackies every Tuesday 5 p.m. Grapevine Middle School

Hillbillies Hillbillies meet Thursday nights 5:45 p.m. Location varies check the RAWforum

BRAw Cycling BRAw Cycling

Check the website for rides through the end of the year.

Open Water Swim Open Water Swim Group

Sunday mornings, 15 minutes before sunrise Sand Bass Point, Grapevine Lake, Grapevine

All members are welcome to attend.

2nd Annual Trail Mixer 2nd Annual Trail Mixer

Sunday, September 20, 7:00 a.m. Horseshoe Trails, Grapevine See ad on page 18 for more details.

Double Trouble Double Trouble

A Decade of Double Trouble, Saturday, October 10 See ad on page 20 for more details.

RAW off to the Races Dallas Running Club Half Marathon The DRC Half Sunday, November 1, 8:00 a.m. White Rock Lake, Dallas

Go to for more information.

To see what’s happening, log on to

September 2009 |


President’s Message A perspective to the members from RAW President Ray Harris Susan and Ray Harris


just finished my first RAW Board meeting and I was really excited by it. I know, get a life, but it was good! The quality of the Board members is amazing and we were even missing a couple of people. This Board is comprised of a great group of people ready to set the direction of the club to make it even better than it already is. Despite the fact that these are extraordinary people, there is always room for more input and additional help to get things done. There are some key activity areas that individual Board members have stepped up and volunteered to lead. However, they are looking for assistance. They’ll be looking for volunteers to work with them to bring the ideas to fruition. Some of these are club “Fun Runs,” Social Functions, Clubhouse Maintenance, Community Liaison, PR/Brochures and Media, Membership and RAWear. If you want to get more involved with your club, consider one of these areas and make it known to any Board member.

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This is a great club and has been for a long time. I haven’t been here since Day One, but I would probably describe it as the first week. The growth of the club is really incredible and I don’t mean from just a size perspective. The accomplishments of RAW and the support of numerous charities are something we can all be proud of. With the increase in the number of members, we have the opportunity to distinguish ourselves as a great club in the eyes of not only the running and walking community, but the communities around us. No one has all the ideas and answers. Everyone has ideas and contributions to make. I would like

to see more of the general membership get involved. If you have a suggestion or a recommendation, please talk to a Board member or drop me an e-mail ( We want the club to meet the needs of the membership where possible, but the only way we’ll know what you want is if you let us know. I don’t have a catchy phrase to end this note but maybe over the course of the next two years, I’ll develop something. Until then, I hope to see more of you at the clubhouse and I encourage all the members that I, unfortunately, haven’t met yet, to please introduce yourselves. I look forward to meeting you all.


Notorious for its hills, ride routes went from Cleburne through the Glen Rose area and back. BRAw members became ‘Goatneckers’ as they continued preparations for August’s Hotter ‘N Hell. (l-r) Marty Metzger, John Ruiz, Reba Becker, Brian Luker, Rick Fogle (not shown) Steve and Debbie Bryant, Laurie Lukanich, David Smith, Joe Allen, George Lytle, Armand Phillippi, Lee Miller.

Come On, Be a “Hillbilly” By Troy Pruett


he sun worshipers who do track workouts on Trackie Tuesdays added a Hillbilly Day to do hill repeats as part of their weekly routine. The Hillbillies are making phenomenal progress on their running efficiency and leg strength by performing hill repeats. The Hillbillies started a few weeks ago with a 3.5% to 4%-grade quartermile hill repeats. Some experimented with micro hills (50 - 80 yard hill sprints at a 10% grade). By the time you read this in the FOOTPRINT, the Hillbillies will have tried the half-mile long hill on the East Loop. Each session works on the art of uphill and downhill running. Eventually, we will cycle through the variations on a weekly basis. How can you get in on the action? We meet on Thursdays around 5:45 pm. The location changes to accommodate the routine for the week. Check out the RAWforum or get in touch with any “Trackie” or “Hillbilly” and they will let you in on one of the best kept secrets in Grapevine! For more information on the Trackies or Hillbillies, check out the “RAW Organization” page at


Guess this RAW Member • I am number seven of nine children •W  hen I was nine years old I won a horse in a contest • I have a passion for ‘birds’ especially Cardinals • I was a competitive powerlifter for years and won several local and state events. • I signed up for my first marathon • I am the ‘slow’ one in the family.

Test your sleuthing ability by looking for Who I Am? on page 9 and send your clues for members to guess Who You Are? to KathrynG@

September 2009 |


Blisters: The Agony of “Da Feet” By Thomas “T.O.” Okazaki


listers, a common problem runners experience, are frustrating, cost us time and in some cases, cause unfulfilled dreams and goals. We must each learn how to keep our feet healthy and prevent blisters. What may work for one runner may not help another. Knowledge of what options are available to fix our feet is important to treating the cause and being proactive in avoiding blisters before they occur during a race. The three main factors that combine to make the skin more susceptible to blisters are heat, friction and moisture. If you eliminate any one of these three factors you can prevent blisters from occurring. The first recommended line of defense against blisters is a good pair of socks, powder and / or lubricant. Friction, which produces heat, can be reduced by wearing a sock with good wicking properties, either alone or with an outer sock, by using powders or lubricant. Moisture can be reduced with the wicking properties of certain socks and by using powders to keep the feet dry.

Socks are manufactured with either a single- or doublelayered construction. There are some single-layered socks, particularly cotton or those without wicking properties that allow friction between the feet and the socks. This friction can create blisters. Double-layered socks, such as WrightSock™, allow the sock layers to move against each other, which reduces the friction between the feet and the first sock layer. Most double-layered socks provide wicking properties. Newer socks that offer a blend of fabrics, like SmartWool®, can increase wicking, are softer, and can help reduce blister formation. Injinji® also offers a single-layer toesock that is like a glove for runners’ feet. Powders help reduce friction by decreasing the moisture on the skin. Dry skin is more resistant to blister formation than skin softened by moisture. Some powders have been known to cake up and cause blisters. Good powders will absorb many times their weight in moisture. TwoTom’s BlisterShield is a favorite among some ultra runners. Lubricants create a shield that is either greasy or non-greasy to areas of the skin that are in contact during motion. This lubricant shield reduces chafing. Some lubricants may not work on your feet, but may work on other parts of your body. Any lubricant or powder must be reapplied at regular intervals in order to be effective. There are other measures that can play a strong supporting role in preventing blisters. These include taping, orthotics, skin tougheners, foot nutrition, proper hydration, foot antiperspirants, gaiters, laces, and frequent sock and shoe changes. Some measures may be more important to a particular individual than others. The trick is to determine what we each need to keep our feet healthy under the stress of an individual sport. Let’s just examine a few of these preventive measures in more detail.

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Taping can provide a barrier between the skin and socks to reduce friction. Proper taping can prevent blisters and hot spots by adding an extra protective layer to the foot in the problem area. Improper taping can cause problems when the tape rolls and slides around on the foot. Learning how to tape and what tape to use can make a tremendous difference. Johnson & Johnson’s Elastikon elastic tape is a favorite of ultra running legend and RAW member, Suzi Cope.

There are other measures that can play a strong supporting role in preventing blisters… taping, orthotics, skin tougheners, foot nutrition, proper hydration, foot antiperspirants, gaiters, laces, and frequent sock and shoe changes.

Orthotics can help keep the foot in a neutral position and reduce pressure points, thus reducing blisters. Small pads for the feet can help correct foot imbalances. Nutrition for the feet involves using creams and lotions in order to soften dry and callused feet. Softer and smoother skin is more resistant to blisters. Proper hydration can help reduce the swelling in your feet, especially during ultra runs, so hot spots and blisters are reduced. Proper hydration also involves maintaining electrolyte levels in your body by using capsules like Succeed S! Caps™. Gaiters can provide protection on trail runs against rocks, grit and dirt. These irritants can cause friction and blisters as both socks and shoes become dirty. Gaiters go over your running shoes to help block foreign objects from getting inside. Shoelaces can cause pressure and friction problems. By adjusting the laces, one can relieve the problems of pressure and friction over the instep. Frequent sock changes can go a long way in keeping your feet in good condition. Moist or wet shoes and socks can cause the skin to soften and layers to separate. Each runner needs to find out what combination of measures works best. Some ultra runners, like RAW’s Scott Eppelman, prefer to wear the same pair of shoes and socks the entire way during 100-mile ultras. It is important to be proactive and take care to prevent blisters. This means taking less time being reactive when you do not have the time to spare during a race or don’t have the supplies available. The choice is yours. When you do not take care of your feet during a long run or race, each step will become a painful reminder of your mistake.

First Running Bud By Noreen “Diva” Henry


e all have our first running bud – the person whose enthusiasm for running is just too contagious to resist. It’s the person who

• encourages us to get out there and take on the road,

• pushes us to dig deep so we run further and faster than we thought possible,

• hangs back for an easy bud run when we need it

For me, my first running bud was my Dad. His love for running ignited the competitive running passion in my belly. While growing up we would run together as the sun rose before school, through the fresh-scented, piney woods of East Texas after work, on the high school track with his trusty stop watch on weekends, and on the soft, sandy Carolina beaches on family vacations. While the joy of a great run brought us together each day, it was the camaraderie we built during those runs that lasted through the years. We would share our challenges from the day and our aspirations for tomorrow. Through those runs, Dad became my mentor, my advisor, my sounding board, my close friend.

Noreen with her dad, Joe.

While I miss my Dad terribly, like all first running buds, he is still with me on those peaceful early morning runs, sharing a laugh and smile as we enjoy the beautiful sunrise over Lake Grapevine together.

On Your Mark!

Remembering a Running Hero By Mark Miller


ne of my running heroes had a 10K personal record of 56 minutes. He didn’t start running until age 60 and never did a marathon. Yet Lawrence Barnhill, known affectionately as Barney, had a lasting impact. Barney lived in Graham, over an hour’s drive west of Fort Worth. He moved there in the 1950s as a high school coach, and later took up insurance sales to supplement his coaching salary. Soon, he was in the insurance business full time. It is easy to see how he won the trust of clients; his outgoing and trustworthy personality earned him a large circle of friends. I met Barney at a race in 1994. He was 64; I was 16. He introduced himself and we visited about the race and running in general. Shortly thereafter, I received a letter from Barney with the race results and an encouraging note. That would become a trend as I regularly received correspondence from him with results, kind words and inspiring notes. I still have every letter he sent to me. That was his way: he encouraged, he built others up and he gave back.

Barney loved running. He loved the people he met even more. He was a regular at area 5Ks and 10Ks and had an amazing memory of his friends’ names, times and accomplishments. In the following years, we stayed in touch and visited at numerous races. As I write these words, I am looking at a picture of Barney surrounded by friends at a birthday celebration in Graham in which we ran 6.9 miles on his 69th birthday. Afterwards, he was showered with gifts and mementos despite his insisting “no gifts, please.” He had that kind of impact on people. His influence was wide-ranging. He encouraged my running and sent me numerous articles on training and racing. He modeled positive thinking, clean living and an unwavering love of God, family and friends. Barney loved his work, too. His concern for his clients was obvious. His line of work in the insurance business inspired my interest in financial services and eventually a career in banking.

year in high school, Barney came to watch me run the 3,200 meters at a track meet in Graham. I took the lead halfway and held it to the sixth lap. I then started my last-lap kick. The problem: there were two laps to go! I crossed the line thinking I was done, heard the final lap gun and my heart sank as the light bulb went off. Somehow, I was able to hold onto my place as I slogged through the last lap. Barney laughed with me over the mistake and reminded me of the importance of keeping track of the details. Barney passed away in January of this year. He’d been slowed in recent years by an atrial fibrillation. He left behind Dorothy, his wife of 59 years, three children and numerous grandchildren and great-grandchildren. One of the quotes Barney shared went as follows: “When you were born, you cried and the world rejoiced. Live your life in such a way that when you die, the world cries and you rejoice.” I can hardly think of anyone who better embodied that line.

He also witnessed one of my more embarrassing moments. During my senior

September 2009 |


A Grapevine Gazelle By Meredith St. John


his summer I ran on the Grapevine Gazelles Track Team and competed in the U10 age group. I have been training for the 1600m since February on the roads and since May with the track team. I went to track meets in Arlington, Mineral Wells and Southlake. My favorite meet was the regional meet in Lewisville because I got a chance to run with everyone else from Region 4 which I don’t usually get to do.

RAW for All By Kelly “K2” Richards and Tony “Flash” Flesch


or some running club members, autumn and marathon training are synonymous with each other. Yet, not every runner is or wants to be a long distance runner. In fact, most runners run for fitness rather than competition or distance. One of the many things that makes RAW special is that it’s a club for all types of runners and walkers. For those who consider themselves fitness or new runners, all the marathon, half-marathon and race talk can be intimidating. Training for a race of any distance takes determination, focus and a lot of time. While hanging out at the clubhouse, it’s natural to discuss training plans, blisters, hydration, nutrition and so on. It’s possible to be a club of accomplished marathoners and short distance racers that also welcomes and encourages runners of all abilities, distances and fitness goals. If training for a race this fall, consider the following: • W hen starting early, post your start time, pace, course and distance on the RAWforum welcoming others to join you. • W hen answering the question, “How far did you run today?” don’t say “only” 8, 18, etc. Any distance is an accomplishment and maybe the person you’re talking to has never run that far.

Meredith St. John competing in the 4 x 400 relay at the TAAF Games of Texas State Meet in San Antonio, Texas.

On July 11th, I qualified for the State Meet at the TAAF Regional Meet in both the 1600m and 4 x 400m relay. My mile time was a personal record (PR) of 7:04 and I came in 5th place. Our relay team came in 3rd place with a time of 6:05. Even though there were only three teams racing, we still had to finish the race to go to the State Finals. We never ran the race in competition before regionals. It was very hot that day, so we went to the library to cool off. At the TAAF Games of Texas State Meet in San Antonio, I was really, really nervous. I knew some girls in the heating tent, but they were not in my heat. I was still nervous at the starting line because I hadn’t run anything as long as the mile at State before. After the race I was tired and relieved and very excited. I achieved my goal for the season of breaking 7:00 with a 6:55 and set a new PR. All the girls were very fast and the winner even broke 6 minutes. I had to race with my relay team later on that day. My friends on the relay were Keara, Elisabeth A. and Elisabeth S. Keara ran the first position, I ran the second, Elisabeth ran the third and Elisabeth S. ran the fourth. We were excited that we broke 6 minutes with a 5:57. I had a fun season and would like to thank my coaches Greg Scoggins, Larry McKenzie and my dad, John St. John. They helped me run great this season and I hope they’ll do it again next year.

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• W hen answering the question, “What pace do you plan to run?” never say, “I’m slow.” First, that doesn’t clarify your pace and second, once you translate “slow” to a minute per mile pace, your “slow” might be someone else’s goal pace. • Rather than asking someone you met for the first time what he or she is training for, ask them how they found RAW and let them know you’re glad they came out to run. • Remember your first few visits to the club. When you see a new face or someone you haven’t met, go up and say: “Hi, my name is X. I don’t think we have met.” • Most of us do this all the time anyway, but especially when you see someone new out on the trail, give them a “Nice run,” “Good progress,” or at least a wave and a “Hello” when you go by. • W hen someone new finishes a run, invite her or him to grab a chair and come out back, relax and socialize. This is truly the time veterans and newbies, milers and marathoners, sprinters and tortoises become fast friends. Regardless of your racing plans this fall, help keep RAW the friendliest running club in Texas by welcoming all visitors and members. Never pass up an opportunity to tell new people about the many fun activities and social events we have besides running. Invite them to come out for a Saturday Night Live or volunteer for one of our RAW races. If they are not running the White Rock marathon or half-marathon, let them know how much fun it is to work our RAW White Rock Aid Station. Tell them about our Thanksgiving morning run, Christmas party, New Year’s Day recovery run, etc. But you might want to wait until they have a few visits before you tell them they have to run in a red dress on Valentine’s Day!

RAW in the Kitchen

Back by popular demand! This is a re-run of this article from a few years ago. Cheers and enjoy!

By Bridget Smith

Remember to plan ahead for these. The tequila takes 1 – 2 weeks to get to the “just right” stage. If you don’t use all the tequila – save it for your next party and keep the mix going by adding more tequila, sugar and pineapple, if needed. Credit for this recipe goes to W. Park Kerr in his cookbook entitled Burning Desires - El Paso.

Thanks to Susan Harris for bringing this wonderful salad to the 4th of July picnic and for sharing the recipe! Grilled Sweet Potato Salad

Pineapple Tequila

(adapted from Emeril Lagasse’s Emeril at the Grill: A Cookbook for All Seasons)

2 large just-ripe pineapples, trimmed, cored, cut into chunks 2 liters gold tequila 5 ounces Mexican sugar (1 - 2 cones depending on size) 2 whole vanilla beans

4 lbs sweet potatoes, cut into 1/2 inch thick rounds 6 T olive oil 2 t salt 1 t black pepper 1/2 cup (handful) chopped cilantro 1/2 cup thinly sliced red onion 1 cup crumbled Cotija cheese 1/2 cup olive oil (more/less depending on qty sweet potatoes) 1/4 cup lime juice

In a large jar, combine pineapple and tequila. Add the sugar and vanilla beans. Cover and store at room temperature, stirring every 2 - 3 days.

Pineapple Margaritas

Make ahead: Combine 6T olive oil, salt and pepper in a bowl. Brush mixture on both sides of sweet potato rounds. Grill on medium-high heat each side until grill marks appear. Transfer to baking sheet and cook until tender either with indirect grill heat or in 350 degree oven. Cool to room temperature. Finishing: Cut rounds into chunks and place into bowl. Add cilantro, red onion and cheese (modify to taste). Combine remaining olive oil and lime juice. Pour over and mix. Top with more cheese, etc. as desired for presentation.

6 – 8 ounces Pineapple Tequila 8 ounces frozen limeade, thawed 3 -5 chunks of pineapple from the jar, chopped Ice cubes Salt and limes, if desired Combine tequila, limeade, pineapple chunks and ice in a blender. Blend on high until slushy.* Serve immediately with salt and lime if desired. *Ratio of tequila to limeade can be adjusted according to taste.

Note: original recipe has rounds arranged on platter with toppings Please send recipe ideas and comments to Bridget Smith at fpt _


Life in the RAW

The secret of our RAW Member revealed.

From the clues on page 5, did you guess…Nick Kannady? Yes, our Nick is a BIG Cardinals fan.

If you have some little-known fun facts about yourself that you would like to share with RAW and be featured in an upcoming Footprint, send your name and clues to Kathryn Gleghorn at

Boy, it’s so hot out here you could fry an egg!… What are you complaining about, at least you have shade!

September 2009 |


HALLWAYS Running miles and Still Smiling (fill in the blank with distance of choice) By Kristine Hall


frequently get comments about how “smiley” I am when I’m about to run, while running and after I’ve run. The comments have come from a variety of different people and in a variety of different situations, so I’m beginning to think it’s abnormal to smile and run. Apparently everyone would feel a lot more comfortable if I had a blank stare, slack jaw, grimace or mouth foaming while I crank out my mileage. Interestingly enough, I don’t recall anyone asking me why I am smiling. Maybe they think it’s gas and are embarrassed to inquire. Or maybe they think I have some terrible secret and are afraid to ask. Who knows? I believe it was before the start of Hound Dog Hustle ’09 that Spareribs said something to me about my smiling that put me into reflective mode, and I asked myself, “Why do I smile?” Here are my top ten reasons, in no particular order: 1. Running helped me lose 25 pounds. 2. Running has given me more quality time with my husband.

3. W hen I am running, I’m not a corporate or domestic grunt. 4. I am nearly 42 years old and getting PRs. 5. Running opened a whole new world of shopping to me. 6. Running has awarded me spa treatments, deluxe hotel accomodations, free meals at restaurants, gift cards to running stores and clothes – and that’s just for showing up at races and winning the door prizes. 7. Running allows me to eat more chocolate. 8. Running gives me excuses to travel to great places for great races. 9. Running has introduced me to many wonderful, interesting people who I might not have otherwise encountered. 10. I can run farther and longer than any of my five children. Nah, nah, na-na, nah. Truly, I am mostly a happy critter and have a tendency to be “smiley” anyhow. After all, what’s not to smile about?

Running miles and Still Not Smiling (fill in the blank with distance of choice) By Ken Hall


y lovely and talented wife frequently gets comments about how “happy” she is when she is about to run, while running and after she’s run. The comments have come from a variety of different people and in a variety of different situations, so I’m beginning to get a bit of a complex. You see, no one has ever told me that I look really happy when I run. Do I never smile? Is it abnormal that I don’t smile while I run? Is it just because she is a lot cuter than I am, so people notice? Or is there something more to this whole smiling thing. Maybe Jack Hase and I are long lost relatives. Now don’t get me wrong, people are too polite to tell me that I look like a real grouch. Maybe they are afraid I will go postal on them or something. Or maybe they think I have some terrible secret and are afraid to comment. Who knows? So given that my spouse apparently has been inducted into the Royal Order of Smiles (and I most definitely have not), some level of introspection appears in order. Here are my top ten reasons, in no particular order, why I can’t seem to get over the smile hump:

1. I typically get up between 4 and 5 a.m. to run. 2. W hen I run, I think about all of the things I don’t have time to concentrate on and figure out the rest of the day. 3. I am 45 years old and getting PRs is getting tougher and tougher.

10 FOOTPRINT | September 2009

4. I know each run will end, and then it is back to work. 5. W hen I smile, more old-guy sweat runs down my wrinkles into my eyes. 6. My wife wins more in door prizes than I do from placing in races. 7. Even when he is not running with me, Rick Hanson’s voice keeps running through my mind over and over about how he beat me in the 2007 Houston Marathon (with Kelly “K2” Richard’s help, I might add). 8. For the most part, running and racing is fairly painful. 9. I must be Craig Minyard’s, Jeff Garber’s and Rick Hanson’s running minion. For example, I often hear, “Sure Ken, since you are running 20 miles today, we will slow the pace to 7:45 miles.” Next thing I know, we are at 6:00 per mile and Craig and Rick are sprinting for bragging rights to the next water stop. 10. It’s hard to smile when I am breathing so hard. Now that I think about it, I don’t smile that much when I am not running either. Why else would my kids make a big deal of it? “Hey! Dad just laughed at something. What’s wrong?!” I guess I should just get over it and enjoy living with smile royalty while staying under the smile radar screen. By the way, Jack, want to get together over a beer sometime and talk about our family trees?

Book Review

RRCA Runnings

By Chris Lear

Road Runners Club of America

Running with the Buffaloes

By Kelly “K2” Richards RRCA Director-At-Large

By Amy Matasso



uthor Chris Lear was an AllAmerican collegiate runner in the early 1990s who set out to write a book that would document a powerhouse NCAA cross country team and their challenges and triumphs during a season. He chose to write about the University of Colorado and their 1998 cross country season. The team allowed Lear unlimited access to workouts, meets and even personal gatherings. In this book you get to know Mark Wetmore, the respected, but controversial, coach, Adam Goucher, the Olympic hopeful and favorite to win nationals and the other compelling individuals that made up the U of C 1998 men’s cross country team. The season was very dramatic and did not disappoint. In the beginning, the men were plagued with injuries, personal setbacks and even the death of a teammate. The team veteran Adam Goucher got off to a rough start being defeated in his first meet, but he powered through it and went on to have a great rest of the season. Most of his success was due to the high mileage and very strict training program implemented by Coach Wetmore. His workouts were incredibly intense and well-documented throughout the book. Wetmore was also a great leader who consoled the team through the tough


Adam Goucher inspired Amy Matasso to running greatness.

times of the season, but never allowed them to lose focus on the prize. Running with the Buffaloes is the first book I read about running and is still one of my favorites. I truly enjoyed reading how the athletes handled the challenges of each of the workouts. Learning about how they battled through the distractions of their personal lives and focused all their energy into running was very inspiring. This story motivated me to run longer, train harder and be more dedicated to the sport. I hope it can do the same for you.

Keep Your Membership Current Renewing your RAW membership is simple with any of these three easy options: 1. Online at: 2. In person at the clubhouse. Just complete the membership form and pay by cash or check. $20 for individual or $30 for family. 3. Fill out a membership form on page 31 and mail in along with a check to: LGRAW, PO Box 2982, Grapevine, TX 76099. Your membership renewal date is printed on your FOOTPRINT address label. Contact Emily Johnston with questions about your membership:

ince 1958, the Road Runners Club of America has awarded championship events through a competitive bidding process at the National, Regional and State level to RRCA member clubs and events. The goal of the RRCA Championship Events is to help the host club or event recruit top-performing runners, attract sponsors and improve civic and media support. A championship designation communicates to athletes and the community that the race has a reputation for being a well-organized and safe event. RAW’s A Decade of Double Trouble has been selected as the 2009 RRCA Texas State 5K & 10K Championship races. This is the first time both races of a RAW two-race event have been selected as the RRCA Championship race. In recent months, the Championship Events program has gone through some changes and enhancements. You may have already read that RRCA has partnered with Sports Authority, who is a presenting sponsor of Championship events. Sports Authority has provided all RRCA clubs, including RAW, with coupons for $10 off purchases of $50 or more. Coupons are available at the clubhouse. In July, the newly-created RRCA Championship logo, created by RAW’s own David Ball, was released for all Championship races to begin using. Double Trouble will be among the first and proudest Championship races in Texas and across the country to use this new logo. Keep your eye open for even more exciting improvements to the Championship Events and all RRCA programs.

September 2009 |


RAW Cookin’ – The Recipe for the Perfect Ironman® Ironman Couer d’Alene – June 21, 2009 By Marty Metzger


t’s been a long journey from that day in 1999 when I joined RAW, not able to run up the hill at the ¾-mile mark. I often remember those early days of jogging the concrete shortcut back and forth to the second water stop in an attempt to get back to the clubhouse ahead of the last runners who went to the 4-mile turnaround, dreaming that someday, I too could run that far.

Beyond the many people who advised, inspired and accompanied me in repeatedly pushing the boundaries out, the following people are responsible for getting me through this special event. I think of this not as a recipe for a single dish, but for a multiple-course dinner feast. Most of the ingredients can be found around the RAW clubhouse, and I thought of them frequently at appropriate times along the course, i.e., the swim group during the swim, bike group during the ride, etc. Inspiration to sign up for this particular event

• 1 drum of respect for the event • 1 gallon of fear • Neutralize the above with 1 stick of Tom Ruyle’s assurance

Training plan - The first two ingredients above led me to ignore the typical 6-month training plan and begin training, dieting, and setting goals 365 days out. • I began with The Triathlete’s Training Bible by Joe Friel • Add 1 cup Lee Miller and 1 cup Hélène Walker • Baste with 1 cup Stacie Sauber track interval schedule and 1 stick of Jon “Polar Bear” Korte – “The Mentor of Speed!” • Fold in my concept of backto-back long workouts (or at least follow-on sessions) that has been a cornerstone of my ultrarunning training (no part of the event turned out to be as tough as the end of many of these workouts!) • Tame threatening weather and the end of hard workouts with handfuls of prayer • Perform all but one of the long runs in the grass to speed recovery for the rest of the week’s workouts • Blend in a dash of Fleetwood Mac, ZZ Top, Chicago, and theme songs from Top Gun and Rocky (Thanks, Thomas “T.O.” Okazaki!) This combination was very good, but something was still missing, so after four months: • I whipped in 1 case of Jim Lukanich, including 8 rides of 100 – 120 miles • Re-seasoned to personal taste, and it was perfect!

• Puree with 6 Lee Miller tales of about Coeur d’Alene being the best venue

1 month prior to the event, caramelize with 1 Mad Duck bike overhaul

• 1 Byron “ByRunMan” Benoit blasting cap to ignite the above ingredients at the precisely the right time.

Special Nutrition coordinated by nurse-chef Tia Metzger

• Simmer over the commitment associated with signing up one year in advance.

• 4 pans of Evelyn Luccioni’s flan, spaced at appropriate intervals • 1 M-Dot (Ironman symbol) cake custom made by Josh Loewen

12 FOOTPRINT | September 2009

• Weekly servings of sports drink (I prefer Baja Mexican Grill’s limeflavored variety, served frozen with salt around the rim, and under the close supervision of several of my RAW goombas) • Strain all other items through ByRunMan Benoit– “You’re not really going to eat those cake balls and reverse the accomplishments of your last workout, are you?” Executive Sous Chef

Gary Howsam selflessly loaded, unloaded, and sat patiently in his kayak for almost every one of my lake swims; accompanied me to a bike fitting in Tyler, and helped Tia rescue me and my aluminum bike from a lightning storm in Krum. Sous Chefs

Ted Amyx - morning half of long rides Reba Becker - afternoon half of long rides Chefs de Partie

Track Chefs - RAW’s Tuesday Night Track Group Cycling Chefs - BRAw group Swimming Chefs - Janet & Dennis Dixon, Lee Rebodos, Hélène Walker, Kevin Cooper, Marybeth Crane, Kat Sparks, the lovely Tia Metzger, Mary Keefe, Michelle Whittier, Christine Bassano, Laurie Lukanich, Eddie Leyton, Gilbert Gomez, Ray Harris, Debbie Carpenter. On-the-Course Support Chefs – the crew traveled to Idaho and spread out at different parts of the course, including Kevin and Stacie Boudreaux, Doug and Mary Keeffe, Josh Loewen, Kat Sparks and the lovely crew chef, Tia Metzger.

Marty enjoying his finishing reward…TWO ice cream sundaes!

Second most popular question

“How does Ironman compare to a 50-mile ultrarunning event?” Although it takes longer, both the Ironman event and training were much less painful (physically easier and far less monotonous), but far more challenging from a mental and logistical perspective. The preparations were often more daunting than the actual workouts. Preparing for the next day’s 100 plusmile training ride in terms of nutrition, route, weather contingencies, equipment and training partners; unpacking and repacking a swim bag, a track bag, etc. You get the idea. I also thought St. Croix, said to be the toughest Ironman 70.3 mile (half Iron) event, was tougher, despite being only a ”Half.” Most popular question

“What’s next?” I’m putting together a twoweek group trip for the March 2011 Ironman New Zealand, and there is lots of interest already from RAW Ironmen, at least two Ironman wannabe’s, and others just excited about a semi-exotic vacation partaè. Give a shout if you’re interested. After all, I couldn’t do it without this club!

There were many unique designs submitted making the decision process a difficult one. Thank you to everyone who submitted a design; it’s amazing to see how much creative talent we have in this club.

20 08 R RCA Nomin e es & Winn e r s!

Congratulations to Nicole Putze on her winning design in the 2009 Double Trouble race logo contest.

2008 RRCA National Award Nominees Rod Steele Volunteer of the Year

Gary Howsam

Road Race of the Year

Bold in the Cold

Male Masters Runner of the Year

Ken Hall

Open Male Runner of the Year

Mark Miller

Browning Ross Spirit of the RRCA Award

Thomas Okazaki

Female Masters Runner of the Year

Leanna Sloan

Open Female Runner of the Year

Kelly Richards

2008 RRCA National Award Winners: Jerry Little, Excellence in Journalism, Small Club Newsletter Footprint RRCA State Representative of the Year Kelly Richards

Certificate of Merit Recipients: Website (issued to Webmaster) Jack Hase and Jeff Barnhart Club Writer Mark Miller Bold In The Cold Race Directors John Bush and Mike Evans

Quick! Hide your hot weather gear before Mother Nature spots it and decides to heat things up again!

Launch New Fall styles and gear arriving daily. Speedwork in a lightweight trainer? Watch your training soar !

Service – Selection – Style Colleyville Town Center

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

September 2009 |


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


Tackie Trackies By Troy Pruett


he “Tackie” Trackies have been out in force for a couple of months. The hotter it gets, the better the attendance. It seems crazy to me and almost everyone else from the Ovaltine® generation. (Is that stuff even made anymore?) Why have so many people endured 90- and 100 plus-degree temperatures to become a steadfast Trackie? Simple, it’s just plain ol’ good, neighborly fun! Where else can you go for quality conversation, cold drinks, and sweaty bodies?

than “fartlek.” Interval training helps the body adapt to new physical demands. It improves your ability to take in and deliver oxygen to muscles. It also helps with lactate tolerance and improves the cardiovascular system. About. com has a sports medicine section that provides good tips on interval training ( tipsandtricks/a/Intervals.htm) Interval Training Safety Tips

Don’t psych yourself out by saying, “It’s too hot;” “I haven’t been there;” “I don’t know what to do;” “I’ll look ridiculous;” or “I’m out of shape.” We almost always have the full spectrum of abilities, including those that can haul tail to those who just walk and enjoy having sweat flicked upon them by passing runners. We even have more than enough folks that are ready and willing to tell you what you “should” be doing. (Did I mention you might want to bring some ear plugs?)

• Warm-up before starting intervals

What do you need to do? Five simple things: (1) You have to show up! Tuesdays at 5:00 p.m. at Grapevine Middle School at the corner of Pony and Northwest Highway. There are usually one or two people who show around 4:30 pm and a couple others that start around 5:30, so the starting times are flexible. (2) Bring fluids. You will need to drink if you are walking or running. (3) I highly recommend bringing a towel soaked in ice water to periodically cool down, especially in the summer heat. (4) Bring a great attitude, it’s contagious. (5) Bring a change of clothes. An ice-cold adult beverage goes down really well afterwards. Just ask one of the Beer Girls. If you don’t know who the Beer Girls are, that may be another reason to give the Trackies a try-out.

• Bring your heart rate down to 100-110 bpm during the rest interval

What benefits do Trackies get from interval training? Great question. For one, “interval” sounds a whole lot better

What’s holding you back?

Massage Therapy for the Active Athlete Karen Robertson, L.M.T. 10 years experience in deep tissue/therapeutic massage for the runner and multisport athlete. Massage for an athlete by an athlete. Onsite chair massage & out calls available.


14 FOOTPRINT | September 2009

• Assess current conditioning and set training goals that are within your ability • Start slowly (e.g., walk 2 minutes/ run 2 minutes). Longer intervals provide better results • Keep a steady, but challenging pace throughout the interval • Build repetitions over time

• To improve, increase intensity or duration, but not both at the same time • Make any changes slowly over a period of time • Train on a smooth, flat surface to ensure even effort There are four variables you can manipulate for advanced training: intensity (speed) of work interval, duration (distance or time) of work interval, duration of rest or recovery interval, and number of repetitions of each interval.

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

Open Water Swim Group By Marty Metzger


ur new, open water swim group swells to over 20 people. By the time this issue is published, it may be almost time for wetsuits for a few weeks, then after the winter break, we’ll start with wetsuits again in March, and without wetsuits by the end of May or so. Most of the discussion and banter will be conducted via e-mail so as not to clutter the bulletin board, so express interest to marty@metzgerconsulting. net if you want to get in the loop.

RAW Reduce, Reuse, Recycle Tips

WHEN: 15 minutes before sunrise on Sunday mornings, when the water is most glassy and the jet skiers are still sleeping off their evening. WHERE: Sand Bass Point (1 mile mark on the east loop). Lake Grapevine, Grapevine, TX WHAT TO BRING: a brightly colored swim cap would make you more visible, but is not required. Bring an old pair

(back left to right) Marty Metzger, Michelle Blackard, Eddie Leyton, Gilbert Gomez (front) Gary Howsam, Kat Sparks, Tia Metzger, Marybeth Crane, Janet Dixon, Ray Harris

WHAT: Swim up to 1 hour in shallow water along the ½ mile stretch of shore. We’ll likely have at least one kayak for overwatch — this would still be a ‘no lifeguards, swim at your own risk’ affair, but with pleasant company. Gary would love some kayak company so he could paddle a circuit more than just hanging out. Dallas Athletes is sometimes out there with us, bringing 2 buoys, a kayak or two, and more people to share in the fun.

Go Green

of flip flops to wear down to and leave at the muddy waterline, a towel and beverage for afterward and goggles. LAKE TEMP: posted http://www. ID=2381 Other recent participants you can talk to about this include: Hélène Walker, Lee Rebodos, Christine Bassano, Marybeth Crane, Kat Sparks and Janet Dixon.

I had a really nice training swim with Marty and Gary. Though I do some pool swimming and scuba, it was my first open water wetsuit “swim”…I will throw these few details out there for folks who may be interested. Since the ground drops away very gradually, I was able to swim and then stop and stand up as needed to rest, then I would continue again…We were in the water just shy of 40 minutes on this outing. Gary was great company in his kayak (Thanks!!!!!) but when he keeps mentioning HOT potato soup and chili back at the clubhouse and you are cold.....Kevin Cooper

Reduce: A simple way to reduce RAW clubhouse waste is to use one of the ceramic coffee mugs hanging on the coffee rack rather than a styrofoam cup. You can choose from many different styles and sizes. Unless specifically noted, members may use any cup they wish. The bathroom is stocked with soap and water for cleaning cups after each use. Reuse: Are you sweating over the amount of unnecessary waste produced at the clubhouse? Use a terry cloth towel from home to dry off rather than sheet after sheet of paper towels. Paper towels become instant waste while cloth towels can be used repeatedly for years. Just remember to wash your towel now and again! Recycle: Do you have race medals collecting dust while you’re still figuring out what to do with them? Consider recycling or gifting them through the non-profit organization Medals4Mettle (M4M). M4M facilitates the gifting of marathon, half marathon, and triathlon finishers’ medals from runners to children and adults dealing with chronic or debilitating illnesses and have demonstrated similar mettle, or courage, in bravely facing these challenges. Local Dallas hospitals participate in this program. For information on Medals4Mettle go to

Send your “green” tips to Michelle Williams at

September 2009 |


4th of July — Awards, Elect

Jessica Hanson trying not to laugh at her husband Rick’s impersonation of “The Joker!”

Thomas Okazaki definitely goes “Above & Beyond.”

Dave Ball and Stacie Sauber win Most Miles Run.

I can’t many delicious choices on the food buffet.

16 FOOTPRINT | September 2009

Newly-elected Board Member, Terry Marcott celebrates with his wife Nancy.

Food + Friends + Family = FUN!

“Chef” David Smith grillin’ his barbecue specialties.

Tony Flesch always puts his “Best Foot Forward.”

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

The 2009-2010 Board of Directors

Golden Plunger Award Fireman Ken MacInnes Inspiration Through Perspiration Gregory Lamothe

Best Foot Forward Tony Flesch

vice president


Bridget Smith

Row of Honor Steve Rush and Debbie Carpenter

Golden Pine Cone Award Kathryn and Bruce Gleghorn


Ray Harris

Mentor of the Year Jon Korte

Golden Lei Award Ray and Noreen Henry


Doug Noell

Brad Liles


Mike Bassano • Susan Barnett • Scott Decker • Tony Flesch Emily Johnston • Cindy Lee • Terry Marcott

Gearhead Award Marty Metzger Tackie Trackie Award Troy Pruett Water Duty Volunteer Award Brad Pearson Above and Beyond Award Thomas Okazaki Sophomore of the Year Randa Foster Most Miles Walked (Male) Gary Howsam Most Miles Walked (Female) Lorraine Wessels Most Miles Run (Male) David Ball Most Miles Run (Female) Stacie Sauber

(l-r, back) Ray Harris, Brad Liles, Doug Noell, Mike Bassano (l-r, front) Susan Barnett, Tony Flesch, Bridget Smith, Cindy Lee, Emily Johnston, Terry Marcott

Congratulations to all of this year’s award winners!

September 2009 |


Becoming a Certified Running Coach By Tony “Flash” Flesch


The RRCA program focuses on bout a year ago, I decided that issues specific to adult road running I wanted to pursue becoming and racing, including coaching both a Certified Personal Trainer and fundamentals, scientific background and a Certified Running Coach. After investigating several options, I concluded the establishment of training schedules and goals to help athletes reach their that the Road Runners Club of America running potential. Whether the goals are (RRCA) had the best Run Coaching for general fitness or race specific, this Certification program. When the RRCA program provides the background and held its Coaching Certification Training training to work with individual runners. in Richardson, Texas, in June, I took the course, passed the exam and became an The program consists of approximately RRCA Certified Running Coach on July 16 hours of class lecture and practical 6. Several people asked me to write this group exercises over 2 days. There is no recap of the process. 2nd Annual RAW Trail Mixer online certification. Coaching involves learning through personal interaction. The RRCA Coaching Certification This interaction can not be simulated program seeks to provide trained Date: by reading or listening and answering individuals to work with adult road o Sunday, 2009, 7:00 am. questions. Interactive experience is runnersSeptember of all levels,20, from beginner Location:to advanced. By offering a coaching provided by group exercises within o Horseshoe Trails Grapevine, TX. is to the program. program for roadinrunning, the intent attract new individuals to the sport. More Event Information: The surrounding curriculum includes: coaching by working withthrough a coachthe woods o A importantly, non-competitive FUN Run Lake Grapevine. fundamentals and philosophies, to train intelligently, these individuals principles of training, exercise should be able to extend their running Distances: physiology, energy systems, sports careers, have more fun running and o Approx. 4 miles. nutrition, sports psychology, injury minimize the risks of overuse injuries.

prevention and treatment, training cycles, training progressions, race planning and recovery, effort-based and heart rate training, individualization of coaching and developing training and racing plans. To complete the certification, the applicant must pass the exam within 30 days of taking the certification class. CPR and first aid certifications also need to be current before RRCA will grant final certification. The RRCA has also adopted a coaching code of ethics based on the United States Olympic Committee and coaches are expected to adhere to this code. You can find a list of certified coaches by clicking on the State map at: http://www. If you are interested, you can find more information on the process and check upcoming Coaching Certification Training at: http://www.

Classes, Costs, Awards: o This is a FUN Run! FREE for members of the Lake Grapevine Runners and Walkers, $5 for nonRAW members. o Potluck breakfast following run. o Door prizes.

2nd Annual RAW Trail Mixer

Course Description: o Single-track dirt trails with minimal hills, roots and rocks. This is a perfect introductory course for anyone wanting to try trail running or trail racing for the first time.

Sunday, September 20, 2009, 7:00 am.

Location, Facilities: o Horseshoe Trails near Oak Grove Park in Grapevine, TX. Approx. 1/4 mile west of the Lake Approximately 4 miles non-competitive FUN Run Grapevine Runners and Walkers’ clubhouse. Park at the softball fields at the north end of of Dove through the woods a FUN LoopThis Roadisjust north Run! of the RAW clubhouse then walk to the trail head. surrounding Lake Grapevine. o For more info contact Rick Sanfordofatthe the RAW or K2 at or 817 FREE for members Lakeclubhouse Grapevine Runners and Walkers, $5201for non-RAW members. 1212.

Potluck breakfast following run. Door prizes! The location is Horseshoe Trails near Oak Grove Park in Grapevine, TX. Park at the softball fields at the north end of Dove Loop Road just north of the RAW clubhouse then go to the RAW clubhouse. We’ll walk to the trailhead as a group for the start of the run.

For more info contact Rick Sanford at the RAW clubhouse or K2 at or 817 201-1212.

18 FOOTPRINT | September 2009

Burning Daylight By Kevin Wessels


ran through the woods as fast I could because I wanted to maximize what daylight I had left. Sunset was about 30 minutes into the race, but with the tree cover, I wouldn’t have much time after the sun went down. It didn’t take long to feel the heat, but I kept pushing the pace. As I picked it up even more, the runners doing the longer distance fell back. Fortunately, I was joined by another NTTR member, Monique, or “Mo” for short. I had just met her before the race and now she and I were tearing up the trails together. In trail running, there is a lot more teamwork than in road running and I was grateful for her company. My sole focus was getting as many miles under our feet in the fading light as we could. I kept telling myself I was burning daylight and I couldn’t afford to waste any of it. As I got about a mile from the turnaround, it got significantly darker. I had to run every hill as fast as possible. Because of the heat, my heart was pounding and I was nearly out of breath every step of the way. The last bit of the trail was one steep climb after another, so there weren’t any opportunities to rest. The July night burned like a furnace and sweat cascaded down my body like a waterfall.


n July, I ran a new type of race I’d never done before, the NTTR Night Run, put on by our sister club, the North Texas Trail Runners. Actually, it was new in a couple of respects. First, it was run at night. Unlike El Scorcho where there is some park lighting, this was done on the wooded trails along the north shore of Lake Grapevine, so I was my sole light source. Second, it was a prediction run. The winners were based on how close they came to their predicted times, not speed, so runners of all abilities had an equal chance to win. We started at 8 PM. People could enter the 9-Mile or 20Mile event. I chose to run the 9-Mile race. (Full disclosure: the race director said the 9-Mile race was only 8.1 miles, but the 20-Mile race was accurate because of new trail work done between Rockledge Park and the MADD shelter.) It was about 96° as we milled around waiting for the start. The humidity was also unusually high. I was hoping the woods would be a little cooler, but I’m not sure I could even differentiate two or three degrees difference.


he trail kept getter darker and darker. There were a couple of times I had to slow down to catch where the trail went. In another five minutes, I’d have to turn my headlamp on, which would reduce my speed.

At the halfway point, I re-filled my water bottle, gulped down a gel and took some electrolyte caps. I took a deep breath and descended back into the woods. Mo motioned for me to lead and we were off. The first half-mile was a little tricky because we ran into all those runners still heading out to the turn. There was a string of headlamps and calls of “Great job!” for several minutes. When the trail traffic lightened up, I realized how dark it really was out there. My headlamp was no longer sufficient. We had to re-run all the hills in reverse and my headlamp only lit up the area I was facing, but the trail took several twists and turns. In order

Because of the heat, my heart was pounding and I was nearly out of breath every step of the way. The July night burned like a furnace and sweat cascaded down my body like a waterfall.

to keep my speed, I turned on a small handheld flashlight to find the upcoming turns before my headlamp spotted them. This helped a lot and we charged back to the finish line. Even though I knew the trail so well, there were a few spots where I had to completely stop and figure out which way I needed to go. In the glow of the headlamp, the terrain looked the same. Some parts of the trail were not distinguishable from the surrounding ground. Usually, it only took a couple of seconds and we were back in the game. This was my first time running at night like this and I was amazed by three things: (1) the trail looks a lot different when you can only see a few feet in front of you, (2) it takes a tremendous amount of extra concentration, and (3) mosquitoes are free to feast on you at will because you never see them until it’s too late. The return trip seemed to take much longer, although it was probably only an extra minute or two. When I finished, I was five minutes faster than the time I predicted. “Why didn’t I choose a faster time?” I thought, but then realized it was much better to come in faster than slower and we really poured it on out there. Mo, however, was only off her prediction by 15 seconds. Incredible. This is a unique event people should consider. It’s a neat adventure and can add some variety to our running routine. The race is close by and offers a nice chance to get to know runners from NTTR. After the race, there is plenty of time to relax, swap trail stories, and share in post-race food. Oh, and finally deal with those mosquitoes.

September 2009 |


Lake Grapevine Runners and Walkers

Decade of Double Trouble 5K &10K Races 2009 RRCA Texas State Championships

Presented by

Saturday, October 10, 2009 5K 8:00 am /10K 8:45 am Oak Grove Park in Grapevine, TX

Tim Condrin ID #1415


For more information, e-mail

20 FOOTPRINT | September 2009

Giving Back to the Sport Doug Keeffe


atorade® powder, toilet paper, coffee, cups, etc. These may be a few clubhouse supplies we all take for granted, but did you know these supplies don’t just magically appear? These supplies are periodically purchased by club member Doug Keeffe. For the past year, Doug has been the latest RAW member to assume the responsibility of purchasing clubhouse supplies.

Doug Keeffe

Not only does Doug give back to the sport through the purchasing of clubhouse supplies, he also gives back to the sport and RAW through his attendance at the monthly board

meetings. Most recently, Doug assisted the board with the presentation of annual awards at the annual 4th of July picnic and meeting. He did an outstanding job emceeing the awards presentation and kept the crowd entertained. RAW could not be the successful and fun club that it is without the support and participation of club members like Doug. Next time you are out for a weekend run, not only should you thank the water duty volunteer, but you should also give a shout out to Doug Keeffe for keeping the clubhouse well-stocked.

Marvin Smith


or all club members who have ever used the keypad entry to open the garage door at the clubhouse, do you know who you should thank? We can all thank Marvin and Jill Smith who are always just a phone call away

whenever the keypad/garage door needs maintenance. The keypad entry is a major convenience as a means of entering the clubhouse. This month we say “Thank you!” to Marvin and Jill

Smith as they Give Back to the Sport through their maintenance on the clubhouse garage door and keypad. It is the efforts of members like Marvin and Jill who help make RAW the successful club it is.

Marvin Smith

2009 RAW Awards Committee The 2009 Awards Committee comprised of Robin Pearson, Doug Noell and Mary Keeffe. Their imagination and talents are commended for creating the awards given at this year’s 4th of July picnic. They created the “Golden Plunger,”

“Row of Honor” and the “Gearhead Award” to name a few. Extra special assistance was provided by Courtney Noell and Doug Keeffe. A big thank you goes out to each of them for their inventive awards and giving back to the sport.

RAW Awards Committee Send your nominations for “Giving Back to the Sport” to

September 2009 |


Can Track and Hills Workouts Make Lasting Friends? By Nick Kannady


e are moving to Texas!” That is what Colleen Casey and I told our families a little more than a year ago. In August 2008, we arrived to start our new lives. We didn’t know a soul down here and weren’t sure what to make of the whole thing, to be honest. I think everyone knows Colleen is the runner in the family. Me not so much. I am more of a jogger. My motto is, “If you get tired, slow down or stop.” What’s the big deal? But one of my favorites things to do is work out, either track or hills. I wondered if they did such things in Texas. I mean, are there even any hills? Fast-forward to the present. RAW does have two groups, the Trackies and Hillbillies that do their workouts on Tuesday and Thursday evenings, respectively. One may ask, “Are you crazy running a hill or track workout in the Texas heat?” I ask myself this very same question every time it is 100-plus degrees out and Jim “Capt. Ruby” Rubalcaba is sweating on me as he rounds the track or runs a hill. The heat cannot put a damper on the feeling you get running a fast 400, pushing an 800 harder than you have before or seeing the looks on the passerbys’ faces as they watch the “Hillbillies” sprinting up hills that would make a billy goat proud. But can these workouts make lasting friends? What makes the track and hill workouts so fun is, quite frankly, the people and the conversations you get into as you are gasping for what feels like your last breath here on earth. You get a chance to get to know people at a different level. Who would have ever thought some of the girls could curse and spit with the best of them? There are also a lot of characters: the hardcore folks, the beer girls, the socials, the quiet workers, the walkers, the ultras, Ironmen and the cheetahs. But can these workouts make lasting friends?

22 FOOTPRINT | September 2009

After a Thursday evening hill session, the Trackies re-grouped at the clubhouse for Amore’s pizza, ice cold beer, and OH, LOOK!…leftover jello shots in the fridg!

It is also fun to see people take joy in their own little accomplishments knowing that others will notice that they are running faster, getting more fit or just consistently showing up. I will not lie, there is peer pressure. I mean if you have the nerve to show up one week and not the next, be prepared to be called out by Troy or, honestly, by me. Hey, what are lasting friends for? The thing to do after a hard workout is to have refreshments and I am not talking Gatorade® here, kids. The Trackies generally find themselves at Baja Mexican Grill for margaritas and the Hillbillies are starting to convene at the RAW clubhouse after hills. Both places are always a good time and the conversation generally turns to one of two subjects: (1) how things are “complicated” or (2) how unfair the Boston qualifying times are for men vs. women. Some of the funniest conversations I have ever had have been after a track workout at Baja’s and I don’t even like margaritas. After one rather grueling track workout, we headed

to Baja’s. By the end of the evening, I was somehow convinced running a marathon was a good idea and that night I went home and signed up for the Rock ‘n’ Roll Arizona Marathon in Phoenix next January. Hey, misery loves company, so it seems we recruit another sucker, I mean athlete, every week to run Phoenix with us. We are up to over ten people either running the full or half marathon. OK, hard work, characters, good stories, laughs and drinks, maybe these workouts can make lasting friends. One Thursday evening after a long hill workout, we sat outside the RAW clubhouse eating some pizza and having refreshments. It had sprinkled a little bit and cooled that evening, so the weather was perfect. As I sat there being eaten alive by fire ants, listening to the conversations, the verbal sparring, the laughs and thinking about our first year in Texas, I said to myself, “Track workouts and hills do make lasting friends.” So, I invite everyone to come out to track and hills because everyone can use more friends.

El Torcho at El Scorcho By Kevin Wessels

El Scorcho is one of most unique races I know. Its own website claims, “El Scorcho is a ridiculously foolish endurance run that takes place at midnight in Fort Worth, Texas, in the middle of the summer.” It’s run around the trails in Trinity Park and there are two versions of misery: (1) the 25K, or 5 loops through the park or (2) the 50K, which is 10 laps. All proceeds from El Scorcho benefit the Leukemia & Lymphoma Society, so I guess that’s not a bad reason to run. I suppose it’s easier to bear the stinging sweat in your eyes when it’s for a good cause.

women’s top 10 finisher, despite not believing us about it. Running El Scorcho once is great, but let’s see which rookies come back in 2010. Comparatively speaking, the weather wasn’t bad. This year, the race start was around 85° and it probably cooled about a degree an hour. Just a few days earlier, it would have been near 90°, but a cool front dropped the temperatures a bit and took away some of the humidity. There was a nice breeze at midnight that seemed to fade later in the race. I get a kick out of El Scorcho and the course is pretty cool. I have a lot of “favorite sections” around the 3.1-mile loop including the beginning along the Trinity River and overlooking the Ft. Worth skyline. It’s so peaceful running through there at 1 a.m. or 2 a.m., but you quickly remember how crazy this event is.

This year was the third installment of the race and my third time running the 25K, too. It’s turning into an annual rite and I actually crafted a training plan. The point is not necessarily to run fast as much as it’s a preventative from being torched in the heat and melting into the pavement.

Amid all the fun and frivolity is RAW’s own aid station. This aid station is not associated with the race and is just for RAW. At the helm this year was Kelly “K2” Richards, Rick Sanford, David Smith, Nick Kannady, Lorraine Wessels, and Anne Woods. What an oasis it was for the runners at the end of each loop. The volunteers had everything runners needed, including water, electrolytes, gels, cookies, cold fruit and an annual favorite – sponges soaked in ice water.

There were several RAW first-timers in the 25K. Unfortunately, they did so well it ruined how the rest of us placed. The El Scorcho novices included Troy Pruett, who placed 4th overall; Jon Korte, who took 6th; Colleen Casey who won the women’s race after winning the Too Hot to Handle 5K earlier on Saturday; and Noreen “Diva” Henry who was a

Finally, if you didn’t think this was nutty enough, we also sanctioned El Scorcho as the official bachelor party for Steve “Dog Dude” Rush, who married Sharon Martin the following weekend. I’ve “heard about” other bachelor parties, and except for having to run fifteen miles, wearing clothes that felt like you swam in them, and not having a clown

© Cowtown Camera Girl

July means a few things around the clubhouse. First, we have annual elections and a great picnic on the Fourth of July. Two, the luau caps off the month and the searing heat is a good reason to party in a pool. And third, sandwiched in between these two showcase events, is El Scorcho.

Kevin Wessels does a little “torch and scorch” in the middle of the July night.

making balloon animals, it was just like your typical bachelor party. There were Jell-O® shots, some cake, and glow-in-the-dark wristbands. We even had people strewn out all over the ground…oh, but that was from the running…I think. El Scorcho has become a classic around RAW and it’s hard to avoid the wackiness for long. But be warned, you may turn into an “El Scorchie” like Thomas “T.O.” Okazaki, Steve Grady, Brad Liles, Robin Pearson, Staci “Tini” Rivero, Michelle Putze, Bridget Smith, or Jeff “Barney” Barnhart and find yourself motoring across the Metroplex to visit Trinity Park every July. And remember to stay off the grass; there will probably be a few RAW runners passed out.

September 2009 |


Changing Lives…One Step at a Time By Emily Johnston


hanging Lives…One Step at a Time.” That was the title of my Team Challenge fundraising website for this season’s campaign for the Crohn’s & Colitis Foundation of America’s (CCFA) race training program. Some people do Leukemia & Lymphoma Society’s Team In Training® (TNT) or the Breast Cancer 3-Day walk; I did Team Challenge. I got involved with this entirely by accident, having never heard of CCFA or the Team Challenge program before. They happened to send me a flyer in the mail, which grabbed my attention instantly, because my husband Jason has suffered from Crohn’s disease for several years. My fundraising goal seemed like a fortune, especially in this economy, but I persevered, reaching out to everyone I could think of. The response I got was amazing.

I had been running consistently for only a few months then. Last fall, I decided to attempt the Couch to 5K program (C25K) to see if I could finally gain some endurance. And that I did. I finished the C25K and ran a 5K in November, my first real race. The fact that I ran every step of that race was a huge triumph to me; I couldn’t have felt any prouder at that time than if I’d trained for a marathon. I did a few 5Ks and 10Ks after that and was inspired to keep going. That’s when Team Challenge came along. I signed up for Team Challenge to train for the Napa-to-Sonoma Wine Country Half Marathon, which was held on July 19. My fundraising goal seemed like a fortune, especially in this economy, but I persevered, reaching out to everyone I could think of. The response I got was amazing. I got donations from people I didn’t even know who must have found my website link. I got donations

24 FOOTPRINT | September 2009

from people I knew couldn’t afford to give, but donated because they wanted to help Jason. The whole experience was heartwarming and stressful all at the same time, but in the end, I made my goal just a couple of weeks before the race. Training for my first half marathon was difficult enough, but since God must have thought I needed an extra challenge, I developed severe pain in my hip. It turned out I had tendonitis. I tried to take the doctor’s advice to stay off it and let it heal, but it was a huge frustration. I lost weeks of training time as I tried to balance the need for healing with the need for training. Several times I thought about dropping out. I wanted my first half marathon to be a memorable experience, not a disappointing one. I finally decided that I would go, and walk the entire thing if need be and focus on the achievement of the goals that I had met (and besides, what’s not to love about a weekend in Napa Valley?). The weather that day was perfect and the vineyards for miles in every direction were just gorgeous. I had decided that I would run when I could, walk when I needed to and just focus on getting to the finish line. As it turned out, that served me well. There was no pressure. I started off running and felt pretty good as the first few miles went by. As more miles added up, I found myself taking more walking breaks, but kept reminding myself to just do what felt right and to keep going. Around Mile 11, I found I had just about run out of steam, but I was so close, that I was encouraged to press on. I gathered enough energy to finish the last halfmile or so at a run (lots of spectators near the end!) and finished in 2:42:32, which amazed me as it was not very far off from my original goal of 2:30. I found myself wondering just how much faster I would have run, if I had been able to follow the training exactly? I can’t wait to find out in my next race.

Emily Johnston on her way to Sonoma…and some wine.

Once I cooled off and enjoyed a delicious hamburger at the after-party, I took my official race wine glass and wandered around Sonoma Plaza where several booths were set up for wine tasting. You’ve got to love a race that has wine tasting at the finish line. The last several months have been a total breakthrough for me in regard to running. A year ago, I couldn’t run to the mailbox. Now, I’ve not only kept doing it on a regular basis, but I ran a half marathon and in the process raised an amazing amount of money for a charity near and dear to my heart. I can’t wait to see what the next year brings.

RAW Travels

Southern Colorado’s San Juan Range, USA By Marty Metzger


e’d heard that the scenery from our country’s most difficult 100-mile trail run was spectacular, so my wife Tia and I decided to visit the Hardrock 100 as spectators. It didn’t disappoint. The race begins over 9,300 feet above sea level, the lowest point on the course, climbing and descending 33,000 feet, including about a dozen passes over 12,500 feet. As the hotel desk clerk explained to us, “Anyone who runs that thing must have a screw loose!” A couple of days before the event, Scott and Kelly Eppelman suggested that Tia and I take a hike on the last eleven miles of the course. After a little planning, they drove us out there, dropped us off and drove back to town. The 11-mile “hike” took us the full 7 hours she projected, including a lunch break on a “thirteener” called Kamm’s Traverse where we came so close to a herd of 50 wild elk that startled all 52 of us. Later, as we were driving from one aid station to another, following the runners, I took a shortcut over Red Mountain on an ATV trail called Corkscrew Gulch. If you want to see Tia get fired up, ask her about it.

Sam Thompson (r) with his new Prefontaine hair style, finishes in 7th place (former RAW member famous for being the first to run 51 marathons in 50 states in 50 days).

Tia Metzger on the rope safety line, checking out Mineral Creek, the last water crossing of the course.

Sons Nick and Nate escort Scott Eppelman to the finish line.

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

September 2009 |


Does Running Cause Arthritis? By Dr. Marybeth Crane This is an excerpt from Dr Crane’s new book “If Your Running Feet Could Talk: A Rx for surviving and avoiding injuries on the run” available at or directly at Is it a foregone conclusion that if you run for years, you will have arthritis? Many of my patients are concerned that the aches and pains that are inevitable from distance running are actually harbingers for the future aches and pains of arthritis. This fear is even strong enough to cause older runners to quit and start a lower impact exercise regimen like swimming and cycling. Is this a reasonable fear? Yes and no. Running by itself does not cause arthritis; improper biomechanics coupled with the rigors of running can cause arthritis. Consider the stress of running on the joints for a minute. The foot hits the ground and the bones and joints experience force up to six times the runner’s body weight at impact. The joints are being asked to move and glide efficiently and smoothly while enduring this stress. In the event of a misstep or stumble, the joints need to continue to be stable to maintain their perfect alignment. Osteoarthritis, a.k.a. “wear and tear arthritis,” is what runners dread. This is degeneration of the articular cartilage which absorbs shock, distributes stress and allows the joints to glide smoothly. The ability to run pain-free depends on the health and integrity of this cartilage as we age. In osteoarthritis, the surface of the cartilage becomes roughened, fissured and even starts to shred into small fragments. These fragments “float” around the joint and cause more damage. The bone tries to protect itself by producing small bony prominences called osteophytes which actually in the end make the joint damage and pain worse.

Any kind of sports participation can increase the incidence of osteoarthritis due to increased twisting forces, high impact, muscle weakness or over-development and joint instability which causes abnormal peak pressures and greater stress in certain areas of cartilage which can lead to osteoarthritis. Nevertheless, for normal joints , there is no scientific evidence that simply the action of running, even over a long period of time, causes permanent joint damage or even a predisposition for osteoarthritis. Do runners have an abnormally high risk of osteoarthritis? Many studies of long-term runners show no increased incidence of osteoarthritis in these competitive runners. Some studies did show more evidence of osteophytes, but no correlation with joint pain or instability. Confusing the issue for many runners are the numerous incidents of misdiagnosis of repetitive stress injuries like patella-femoral syndrome as arthritis. This is reversible and caused by abnormal tracking of the kneecap, which is treated with physical therapy and orthotics. Activity actually strengthens joints, where inactivity can make them weaker. Studies have shown that the articular cartilage actually thins and becomes more fragile with inactivity, therefore increasing the risk of arthritis. Joints adapt to the stress of exercise and become stronger and more able to endure the long term stress of running. Remember the doctor saying to increase slowly? This is why. Ligaments and muscles, which support the joints, are strengthened and reinforced by the stresses of

the running activity, improving joint mechanics, if the joints are properly aligned. Here is the truth about foot biomechanics. Proper biomechanics during the strengthening process is essential for joint health. Improper biomechanics can increase the | stress on the joints in an abnormal fashion and actually increase the incidence of osteoarthritis and hasten joint damage. Bottom line? Running does not increase the incidence of osteoarthritis unless the lower extremity biomechanics are faulty. In fact, almost 75% of Americans over the age of 65 experience some symptoms of osteoarthritis. This is not increased in runners. In fact, running may actually help with the symptoms of osteoarthritis. The benefits associated with long distance running profoundly overshadow the risk of osteoarthritis. In runners, orthotic devices to correct their biomechanics early in their training may actually decrease the stress associated with increased osteoarthritis. If you have joint symptoms, see a sports medicine podiatrist today and have your gait realigned. Your joints will thank you. Remember, your feet are meant to carry you for a lifetime. Don’t let the fear of osteoarthritis rob you of the joy of a lifetime of distance running!

Dr. Marybeth Crane is a board certified foot and ankle surgeon and veteran marathon-running podiatrist. For more information on running injuries, visit or email her at For appointments call (817)416-6155.

26 FOOTPRINT | September 2009

Picture Perfect! LGAW Annual Luau

(l-r) MaryAnn Calvio, Tony Flesch, Bridget Smith and Rhonda Houston enjoying the evening breeze.

Kelly Richards buddin’-up to Mike Bassano, asking if she can borrow his sarong.

Host Ray Henry takes a swim after grilling his delicious “juiced” pineapple. Mahalo nui loa.

(l-r) Joe Luccioni convincing Dennis Maietta and David Dorband that the NY Yankees are the best baseball team.

September 2009 |


In Step With

Danyah Arafat-Johnson

Danyah Arafat-Johnson

Are you native Texans? Yes, I was born in Fort Worth. How long have you been running? I ran sprints and relays in high school, but didn’t start distance until I was WAY older! I’ve been distance running now for eighteen months. How long have you been a RAW member? I joined in February 2009. Who was the first person you met at RAW or at first showed you the route or really “took you in?” Pam Neven introduced me to RAW, Courtney Noell took me on my first run, and Elizabeth Lawrence showed me the ropes. Why running? It’s cheaper than therapy. Do you do anything special before or after running, or do you have any pre/post-race ritual? I never leave for a run without my silver disc chain – engraved with the names of my children and the distances I’ve run (5K, 10K, 13.1, 26.2). Do you have a favorite place to run? The RAW trails at Lake Grapevine and the winding, tree-lined roads of Upper Marlboro, Massachusetts. Do you prefer roads or trails? I like roads; I’d love to try trails.

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What has been your fondest running memory? Finishing my first marathon at Cowtown. I cried like a baby. Where is the most unique or unusual place you have ever run? Along the Galveston Seawall right before Hurricane Ike hit. The power of the water keeps you moving. What do you consider your biggest running achievement? Besides the marathon, running a 5K-personal record (PR) on my 40th birthday at Bold in the Cold this year. It was a great birthday gift to myself! What running gear would you never travel without? My Nike+ sportband. Do you GU, gel, Gatorade® or other? Gatorade® G2™ Lemon Lime and GU Chocolate Outrage. What has running taught you about yourself or what have you learned about life through running? I’ve learned that I’m a whole lot tougher than I thought I was. Running has also brought balance to my life. Do you have a spouse or significant other, any children? My husband Heath and I have two sons: Clay (12) and Brooks (9).

Are you a professional runner or do you have another job? I work for Carroll ISD at Dawson Middle School. I’m the theatre teacher and electives/fine arts department chairperson. Besides running, what other fitness activities do you enjoy or do as cross-training? Swimming, bicycling, and elliptical (the last one only when I’m TRULY bored). What would the members be surprised to learn about you? Oh, there’s so much - just ask! Seriously, I love to travel. I’ve been all over the Middle East and I have a huge family there. I have also been to a big chunk of Europe. I’m a closet knitter, love vegetarian cuisine, and enjoy reading good books and drinking really fine wine. Anything else you would like to add? I feel so fortunate to have met such wonderful people at RAW. Thanks for taking me in and being supportive. I’d love to stick around for a long time!

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

From 5Ks to ULTRAS May 25, Los Angeles, CA Los Angeles Marathon Kathryn Cantwell: 4:47:29

June 3, Dallas, TX Jogger 5K Summer Series #4 Jim Uhelski: 30:42, 3rd AG

June 6, Colleyville, TX Colleyville Lions Club xSIGHTment 5K

Ken Hall: 16:36, 1st OMMW Craig Minyard: 17:28, 2nd OMMW Colleen Casey: 18:27, 2nd OFW Jeff Garber: 18:58, 1st AG Jack Hase: 20:10, 1st AG Mike Brown: 20:20, 2nd AG Laura Nelson: 20:29, 2nd OFMW Richard Evans: 20:57 Elizabeth Rudy: 21:33, 1st AG Brad Frazier: 24:58 Kristine Hall: 25:41, PR Elizabeth Lawrence: 25:49 Ann McCarley: 26:04 Nick Kannady: 26:11 Julie Sampson: 27:12, 2nd AG Marvin Smith: 27:19 Marty Hughes: 27:43 Jill Smith: 27:57

June 6, Dallas, TX DRC Bloomin’ 4 Mile

Priscilla Reese: 33:35, 1st AG

June 7, Deadwood, SD Deadwood-Mickelson Trails Half Marathon Mike Ahearn: 1:48:00

June 11, Ft. Worth, TX Trinity 5000 Summer Series #2 Jill Smith: 27:51, 2nd AG

June 13, Richardson, TX Dadfest 5K Mike Ahearn: 27:31

June 20, Arlington, TX Mid-Year Muse & Motion 5K Julie Sheridan: 24:26, 2nd AG Jesse Sheridan: 28:30 Molly Sheridan: 36:22 Steve Sheridan: 40:50

June 20, Ft. Worth, TX Run For Dad 5K

Ken Hall: 16:12, MMW Craig Minyard: 17:03, 1st AG Mark Miller: 18:21, 1st AG Blade Norman: 19:03, 3rd AG Laura Nelson: 19:47, OFW Priscilla Reese: 25:09, 2nd AG

June 20, Lake City, CO San Juan Solstice 50 Miler Scott Eppelman: 13:12:05

June 25, Ft. Worth, TX Trinity 5000 Summer Series #4 Jill Smith: 30:04, 2nd AG Kimberly Davis: 31:34, 2nd AG

June 27, Seattle, WA Seattle Rock ‘N’ Roll Marathon Mahesh Nasta: 5:16:29 Lesley Toops: 7:04:02

June 27, Ft. Worth, TX ISC Festival 5K Night Run Laura Nelson: 20:52, FMW

June 28, Carrollton, TX Carrollton’s Runners Club 5K Robin Pearson: 24:30, 1st AG

June 28, Irving, TX Hills & Heels Five Dollar 5K

Jack Hase: 20:05, MMW Mary Lessor: 25:32, 1st AG Spareribs LaMothe: 26:56, 1st AG Louise LaMothe: 35:56, 2nd AG

Tim Oberholzer: 41:17, 1st AG Priscilla Reese: 55:38, 2nd AG

June 14, Denver, CO Rocky Mountain Half Marathon

July 4, Double Oak, TX Declaration Dash 5K

Jeff Garber: 1:29:52, 3rd AG

June 18, Ft. Worth, TX Trinity 5000 Summer Series #3 Jill Smith: 28:57, 1st AG

June 20, Duluth, MN Grandma’s Marathon

Kristine Hinojos: 3:44:41

June 20, Anchorage, AK ConocoPhillips Mayor’s Marathon Lesley Toops: 6:43:53

Randy Powers: 54:14 Margaret Powers: 57:18, 1st AG Ryan Burns: 59:56

Craig Minyard: 17:32, MMW Mark Miller: 18:21, 1st AG Jeff Garber: 18:40, 1st AG Robert Fowler: 19:41, 1st AG Terry Marcott: 20:07, 1st AG Brad Liles: 22:12, 3rd AG Marty Metzger: 23:06, PR Michelle Putze: 26:14, 1st AG Christine Bassano: 26:21, 1st AG Mike Bassano: 27:53 Richard Maas: 28:34 Tia Metzger: 31:18, 2nd AG Diane Maas: 36:12

Jill Smith: 29:07, 3rd AG

July 4, Ft. Worth, TX Ryan Run 5K

Laura Nelson: 20:30, FMW

July 4, Trophy Club, TX Trophy Club 4th of July 5K Jack Hase: 22:25, 1st AG Mitch Kent: 26:50, 3rd AG Mason Kent: 34:12, 3rd AG

July 9, Ft. Worth, TX Trinity 5000 Summer Series #5 Jill Smith: 28:33, 2nd AG Kimberly Davis: 34:04, 3rd AG

Too Hot To Handle 5K

July 19, Ft. Worth, TX El Scorcho 50K

Laura Nelson: 4:42:41, 3rd OF Thomas Okazaki: 5:56:40 Steve Grady: 6:47:02

El Scorcho 25K

July 10-12, Silverton, CO Hardrock 100 Mile Endurance Run

Troy Pruett: 1:44:22 John Korte: 1:50:25 Colleen Casey: 1:51:20, OFW Brad Liles: 2:08:06 Noreen Henry: 2:16:25 Robin Pearson: 2:17:31 Kevin Wessels: 2:23:36, PR Staci Rivero: 2:24:51, PR Michelle Putze: 2:32:54 Steve Rush: 2:36:36 Jeff Barnhart: 2:44:43, PR Crisann Becker: 2:53:52 Bridget Smith: 2:55:45 George Rivero: 2:59:40

Scott Eppelman: 34:37

July 11-12, Lewisville, TX TAAF Region IV Track & Field Meet

Molly Tucker: 1600m 5:20.96, 1st ** 3200m 12:12.64, 1st Meredith St. John: 800m 3:19.32 1600m 7:04.91 4x400 relay Team Grapevine “A”: 6:05.75, 3rd **Time beats the Texas State Meet record in that event

July 19, Napa, CA Napa-To-Sonoma Wine Country Half Marathon

Emily Johnston: 2:42:34, 1st HM

July 23, Ft. Worth, TX Trinity 5000 Summer Series #8

Blade Norman: 19:55, 1st AG Elizabeth Rudy: 21:54, 1st AG Priscilla Reece: 25:27, 3rd AG

Jill Smith: 27:28, 1st AG Kimberly Davis: 31:26, 2nd AG

July 23-25, San Antonio, TX TAAF Games Of Texas State Meet

July 18, Lake Tahoe, CA Tahoe Rim 50K Trail Run Stacie Boudreaux: 9:59:14

July 18, Dallas, TX Too Hot To Handle 15K

Elizabeth Lawrence: 1:25:16, PR Mary Lessor: 1:29:05 Carol Wise: 1:45:17 Traci Rodney: 1:46:08 Colleen Casey: 18:17, OFW Mark Miller: 18:37, 1st AG Thomas Okazaki: 21:09 Brad Liles: 21:38, 2nd AG Michelle Putze: 24:47, 1st AG Priscilla Reese: 24:53, 2nd AG Dale Mauger: 25:26 David Smith: 27:43 Danyah Arafat-Johnson: 27:45, PR Bridget Smith: 28:22 Cullen Smith: 30:10

July 4, Ft. Worth, TX Firecracker 5000 5K

July 11, Arlington, TX June 28, Ft. Worth, TX Race Against Misogyny FWRC Three Amigos 4-Mile Run & Sexism 5K Byron Benoit: 24:04, MMW Blade Norman: 26:16, 2nd AG Priscilla Reese: 34:25, 2nd AG Jill Smith: 37:38 Kimberly Davis: 40:53

June 13, Dublin, TX Dublin Dr. Pepper 10K

July 4, Dallas, TX DRC Independence 10K

Robert Fowler: 1:02:25, 1st AG Tim Oberholzer: 1:03:01 Lee Rebodos: 1:04:19, 3rd AG Tim Yatko: 1:06:16 Tim Jacobs: 1:09:04 Kristine Hinojos: 1:12:08, 1st AG Steve Bukash: 1:13:37 Heather Wallace: 1:14:00 Mary Ann Calvio: 1:21:42, PR Brad Frazier: 1:23:50 Nick Kannady: 1:25:00, PR

Molly Tucker: 1600m: 5:20.96, 2nd AG 3200m: 11:48.60, 1st AG Merideth St. John: 1600m: 6:55.08 4x400m Relay Team Grapevine Gazelle “A”: 5:57.05

July 25, Flower Mound, TX NTTR Night Prediction Run 9 Miler

(Predicted / Actual Times) Kevin Wessels: 1:50 / 1:45 Michelle Blackard: 2:02 / 2:29

September 2009 |


RAW RACE RESULTS continued NTTR Night Prediction Run 20 Miler

Letha Cruthirds: 4:16 / 4:28

July 25, Arlington, TX 21 SM Camp Unusual 5K

Blade Norman: 19:32, MMW Elizabeth Rudy: 21:59, 1st AG

July 26, Carrollton, MI Carrollton Education Foundation Festival of Races Marathon Lesley Toops: 6:30:00

July 26, Carrollton, TX Carrollton Runner’s Club 5K Brad Pearson: 19:38, MMW Terry Marcott: 19:43, 1st AG Robin Pearson: 24:00, FMW

July, 26, Irving, TX Hills & Heels “A Dollar A K” 5K

June 14, Lawrence, KS Ironman 70.3 Kansas

(1.2 mi swim / 56 mi bike / 13.1 mi run) Jim Lukanich: 4:44:27, 2nd AG, Ironman 70.3 qualifier Laurie Lukanich: 5:51:58, 3rd AG, 1st Ironman 70.3

June 14, Madison, WS QBE 2009 Capital View Triathlon

(1500 meter swim / 24.85 mi bike / 6.2 mi run) Anne Somerfeld: 3:24:16

June 20, North Little Rock, AR Dawg Days Off Road Tri XTERRA Heart Of Arkansas South Central Cup Triathlon Cup Race:

Tony Flesch: 31:39, MMW Karen Wales: 38:13, 5th AG

(1.5K swim / 17 mile bike / 6 mile run) Karen Robertson: 3:07:09, 1st AG

Hills & Heels “A Dollar A K” 10K

June 21, Couer d’Alene, ID Ford Ironman Couer d’Alene

Jack Hase: 42:53, MMW Kristine Hinojos: 46:18, FMW Shawna Mohler: 1:08:59, 3rd AG

Hills & Heels “A Dollar A “K” 15K

Tim Olberholzer: 1:05:26, OMW Stacy Ward: 1:24:22, 1st AG

July 26, San Francisco, CA San Francisco Half Marathon Kat Sparks: 1:50:04

July 29, Dallas, TX Jogger 5K Summer Series #11 Jim Uhelski: 23:22, 1st AG

July 30, Ft. Worth, TX Trinity 5000 Summer Series #9

(2.4 mi swim / 112 mi bike / 26.2 mi run) Marty Metzger: 13:18:03, 1st Ironman

June 21, Dallas, TX Summer Solstice Duathlon

(2 mile run / 9.3 mile bike / 2 mile run) Tim Oberholzer: 57:14, 1st Duathlon Robin Pearson: 1:03:48, 1st AG

June 28, Lubbock, TX Buffalo Springs Lake Triathlon Ironman 70.3

Blade Norman: 19:53, 1st AG Elizabeth Lawrence: 25:53, 2nd AG Jill Smith: 29:21, 2nd AG

(1.2 mile swim / 56 mile bike / 13.1 mile run) Scott Decker: 5:04:24 Linda Hillen: 6:01:57 Al Walker: 6:02:23

Duathlons & Triathlons

July 5, Las Colinas, TX Playtri Festival My First Tri

June 6, Decatur, TX Try the Tri Triathlon

(250 yd swim / 8 mile bike / 2 mile run) Christine Bassano: 59:07, 1st Tri Mike Bassano: 59:58, 1st Tri

June 13, Grand Prairie, TX Metroplex Sprint Triathlon Day #1

(400 meter swim / 11 mile bike / 2 mile run) Karen Robertson: 54:03, FMW Byron Benoit: 56:02 Julie Burns: 59:14 Pam Neven: 1:05:18

(300 meter swim / 12 mile bike / 2 mile run) Veda Minor: 1:19:58

Playtri Festival International Distance Triathlon

(1500 meter swim / 24 mile bike / 10K run) Brad Pearson: 2:19:08, 1st AG Lee Rebodos: 2:26:47 Abby Cox: 2:28:37, 1st AG Dan Banse: 2:31:11, 3rd AG Julie Burns: 2:40:30 Larry Branigan: 3:02:58, 2nd AG Marybeth Crane: 3:08:37, 1st Olympic Tri

30 FOOTPRINT | September 2009

Playtri Festival Sprint Triathlon USAT SMW Regional Championship


Playtri Festival Sprint Relay Triathlon

Women Cat. 1 Division-17 mile race Karen Robertson: 1:34:52, 2nd Overall

(500 meter swim / 12 mile bike / 5K run) Laurie Lukanich: 1:14:21, FGMW

(500 meter swim / 12 mile bike / 5K run) Team Gorilla: 2:06:00, 1st Place Chris Dierks / Jim Lukanich* / Kristi Wynne * Member of RAW

July 12, Grand Prairie, TX Iron Brothers Super Sprint Tri (400 meter swim / 11 mile bike / 2 mile run) Noel Widdowson: 59:27

July 19, Denton, TX Disco Sprint Triathlon

(500 yd swim / 17.6 mi bike / 3.1 mi run) Jim Lukanich: 1:14:42, MGMW Steve Cox: 1:22:30 Laurie Lukanich: 1:27:45, FGMW Tracy Inman: 1:34:22 Michelle Blackard: 1:36:50 Diana Hill: 1:40:13 Jeff Barnhart: 1:47:45 Veda Miner: 1:50:52 Janet Dixon: 1:58:53, 2nd AG

June 21, North Little Rock, AR Arkansas Mtn Bike Championship Series Three Legged Dawg Mtn Bike Race

Adventure Racing June 6, Grapevine, TX Rock-Stick Challenge 2009 2 Hour Sports Course Adventure Race

(8-12 mi course: trail trek run / mtn bike / trail run) 2 Person Team / Male / Open Division The Grateful Tread: 1:56:06 Jimbo Cross: 1st Adventure Race Matt Campbell

June 27, Bastrop, TX Adventure Race Girl Challenge (4-6 mi Navigation Trek / 10-12 mi mtb bike / 6 mi paddle) Team PB&J: 3:59:02 Debbie Carpenter Reba Becker

Disco Olympic Triathlon

(1500 yd swim / 23 mi bike / 6.2 mi run) Abby Cox: 2:16:34, 2nd AG Lee Rebodos: 2:21:46 Steve Bryant: 2:28:53, 1st AG Lee Miller: 2:30:56 Julie Sheridan: 2:35:33 Mark Minorik: 2:48:14

July 25, McKinney, TX Cooper Summer Sprint Triathlon

(350 meter swim / 12 mile bike / 5K run) Tim Olberholzer: 1:04:14, 1st Tri Noel Widdowson: 1:08:17

July 26, Lake Placid, NY Ford Ironman Lake Placid (2.4 mile swim / 112 mile bike / 26.2 mile run) Bart Bybee: 11:55:42 Samantha Galpin: 12:32:38

July 26, Waco, TX TriWaco Olympic Triathlon (1500 meter swim / 40km bike / 10km run) Byron Benoit: 2:34:54, 1st AG Mary Lessor: 2:48:59, 1st AG Julie Burns: 2:51:01, 3rd AG

LEGEND 1st HM-1st Half Marathon 1st M-1st Marathon 1st Tri-1st Triathlon 1st Ultra-1st Ultramarathon PR-Personal Record AG-Age Group BQ-Boston Qualified OW-Overall Winner OFW-Overall Female Winner OMW-Overall Male Winner MMW-Male Masters Winner FMW-Female Masters Winner MGMW-Male Grand Masters Winner FGMW-Female Grand Masters Winner MSrW-Male Senior Winner FSrW-Female Senior Winner

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

Lake grapevine Runners & Walkers Club

Membership application  New Membership

 Male  Female DOB___/___/___

 Renewal

Name_________________________________________________ Address_______________________________________________ City_ _________________________________________________

Can we publish this information in the club directory?  Yes  No Participating Family Members Name ___________________  M  F DOB___/___/___

State_ ____________ Zip Code_____________________________

Name ___________________  M  F DOB___/___/___

Home Phone ( )_________________________________________

Name ___________________  M  F DOB___/___/___

E-Mail Address_________________________________________

Name ___________________  M  F DOB___/___/___

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

Membership Dues  $20 Single  $30 Family

Do you need 2 membership cards?  Yes  No

Signature _________________________________ Date___/___/___ Mail completed application and payment to LGRAW, P.O. Box 2982, Grapevine, TX 76099 or drop in the mailbox at the LGRAW Clubhouse.

Keep your membership current

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

z Lake Grapevine Runners & Walkers



New Members Teresa Alderink & Family Georgia Burgess Nicholas Craker John DeAngelis Amy Ewing Gavin Fearey Family Cory Halliburton & Family Kim Jones

Anna Love David McCullough Heather McReynolds Peg Meyer Shawna Mohler Andrea Muench Edward Nonnemacher Ruth O’Hare

Lance Phillips Bridget & Ervin Randall Steve Revel Marty Ruggles Daniel Satsky Nicole Schultz Steve Stamos Family

Amy Lee Mark & Teresa Lehrmann Cynthia Leon Dennis Maietta & Laura Nelson Marty & Tia Metzger Dennis Novak

Craig Peden Kelly Rink Stacie Sauber Adrienne & Carl Stipe Edward Stoddard & Christa Cameron Dottie Whitson

Membership Renewals Susan & Jim Barnett Stacie & Kevin Boudreaux Amy Bowman Peggy & Tom Chesnutt Ross Darrow Jeff Garber

Welcome to all of our New Members September 2009 |


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

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

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

Where’s Spareribs Byron “ByRun” Benoit: Why so glum, M-dawg? That face looks like someone stole your cheeseburger! Marty “Buster” Metzger: Aw, I was looking forward to the “Ask Spareribs” article in this issue, and Ribs is nowhere to be found. This rots! No one’s seen him in weeks, not even on Facebook…where do you suppose he went? ByRun: Maybe he’s gone into seclusion to come up with a special blockbuster article for the next issue. Buster: More likely forced to retreat to an undisclosed location after his last article about female runners being so talkative. I hear Cindy Lee was putting a posse together. ByRun: Someone was joking that he might have gotten stuck in some perpetual crossword puzzle, or worn himself into such a deep groove at Andy Brown Park that he couldn’t get out! Buster: Hmmm. I’d rather think that he was so impressed with my new tattoo that he went off to get his own, you know, like an S-Dot, Oh, wait! An R-Dot for RibMan!

ByRun: Nah, some said he’s so afraid of needles that he passed out while watching someone else get a flu shot. Maybe he’s working on a new heart rate training formula adjusted for people with porcine valves? Buster: Could he be training for a big race, or busy working? ByRun: Spareribs!? I don’t think so. I hear he considers “work” a 4letter word. Buster: Well, didn’t I hear he was doing Hood To Coast Relay in August? It’ll probably take him weeks to coordinate his outfits and brush up on his corny Karaoke skills for the 30 hours in the van. ByRun: Oh brother, for the benefit of the others in the van, I sure hope so, but I’m afraid there’s no brushing up on those skills; it’ll take a power sprayer, fire hose or some kind of power tool. But, yeah, I could definitely see him busy shopping for a new pair of running shorts with matching shoes in a color only seen on a golfer. Buster: Well, I just hope he’s back in time for the next issue. It’s just not the same without him. ByRun: Yeah, and he sure doesn’t want us to keep guessing where he might be. Buster: Hey Spareribs, wherever you are, you’ve been ribbed!

In Spareribs absence, Byron Benoit and Marty Metzger (two Ribs Wannabes), give Spareribs a ribbing.

Lake Grapevine Runners & Walkers |

September 2009  
September 2009  

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