Lake Grapevine Runners & Walkers November 2009
Double Threats at Double Trouble
By Kelly Richards
T he runners saw “double trouble” when
José Lopez decided to pay the extra
$5 on race morning to run
Terry Marcott was able to run the 5K
and became the 5K Grandmaster’s State
Champion by running a19:23.
both races at the decade The female Grandmaster’s title
celebration of Double was awarded to Kim Andres
Trouble 5K and 10K who ran a flat and fast 24:00.
races. Lopez won the 5K
in 17:21 and the 10K RAW produced the male and
in 34:58. The double female 10K Master’s State
win made Lopez the Champions. Craig Minyard
2009 RRCA Texas ran a speedy 35:13 while
State 5K and 10K Laura Nelson earned her title
champion. RAW’s with an impressive 45:19.
own Molly The 10K Grandmaster
Tucker became the was won by Doug Hind
(44:10) and Elizabeth Rudy became (l-r) Rick Hanson giving Craig
women’s 5K State Champion by winning
a double State Champion by winning Minyard smack before the race.
the 5K in 19:31 and Britt Darwin-Looney
won the 10K in 42:38, making her the Grandmaster in the 10K (46:41).
10K women’s State Champion. Lopez and
Hundreds of runners and dozens of
Darwin-Looney are course record holders
volunteers doubled up one way or another
for the new 10K course.
to participate in the races. For some, this
The 5K Master’s State Champions were meant running both races. For others, it
Richard Neill (17:27) and RAW’s Elizabeth meant volunteering before or after running
Rudy (21:05). Proof the volunteers had one of the races. Many RAW members
everything under control, co-race director spent their entire morning volunteering
and putting on a well-run event. Everyone’s
efforts paid off as the race went off without
a hitch. Due to the use of timing chips, the
race results were available in record time.
Results were posted at the race site within
minutes and posted to the web a few hours
after the race ended. Volunteer Scott Noell
at the aid station.
The runners liked the unique race
“goodies”- silver-colored shirts, travel mugs
for age-group awards and free samples
from Enylten™ strips. The double feature
everyone loved most was the beautiful race
Co-race directors, Kelly Richards course and the friendly RAW volunteers.
and Terry Marcott.
ThaNk yOu TO all OF OuR 2009 DOuble TROuble SPONSORS
EnlytenTM: Independent Distributor Rainforest Cafe®
Tim Condrin ID #1415 Orbital Systems, Ltd.
Taqueria Burritos Locos Foot and Ankle Associates
Saltgrass® Steak House Heels and Hills Laura Nelson, the female 10K
Master’s State Champion
• To all the RAW members that participated in fall events
locally and around the country. We had many new personal
lake grapevine record (PR) times, Boston Qualifiers and distances. Check
Runners & Walkers Club the race results for further details.
P.O. Box 2982 • Congratulations to Kelly Richards and Terry Marcott on
Grapevine, TX 76099 their successful turn as race directors for the Decade of
Double Trouble club race last month.
RAW Board and Committees
• To Debbie Carpenter who was recently promoted to
PResident | Ray Harris
Captain with the Carrollton Fire Department.
ViCe PResident | Bridget Smith
seCRetARy | Doug Noell
• To Rick Fogle, Noreen Henry, and Staci Rivero who are
DougN@RunnersAndWalkers.com recovering from foot injuries.
tReAsuReR | Brad Liles
• To Mark Studder who is recovering from a bike injury.
Susan Barnett • To all our volunteers who put out water and sports drink for
SusanB@RunnersAndWalkers.com the weekend runs. We appreciate each and every one of you.
Mike Bassano • To all club members who volunteered at Double Trouble
Jersey@RunnersAndWalkers.com and made it such a successful event.
ScottD@RunnersAndWalkers.com • To all club members who volunteered to Keep Grapevine
Tony Flesch Beautiful. We appreciate your time and effort in assisting
TonyF@RunnersAndWalkers.com with the clean up of the trail areas surrounding the lake.
lost & Found
CindyL@RunnersAndWalkers.com • Items in the Lost & Found are piling up! If you left
Terry Marcott something at the clubhouse please check to see if we found
TerrryM@RunnersAndWalkers.com it. All unclaimed items are in the clear tote along the north
wall of the clubhouse (just outside the bathroom).
editoR-in-ChieF | Kevin Wessels
Change oF address
• Change of Address, please notify Emily Johnston at
editoRiAl CooRdinAtoR | Tony Flesch MembershipData@runnersandwalkers.com
Susan Barnett announCements
Kathryn Gleghorn New RAWear shirts? They're available in black and white.
CReAtiVe diReCtoR | Lorraine Wessels Men's short sleeves and sleeveless. Women's short sleeve.
Only $10. Available only while supplies last.
design & PRoduCtion | Reneé McConnell
Membership data The 2010 Hound Dog Hustle (HDH) 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 email@example.com
FootPRint submissions or Ray Harris at RayH@runnersandwalkers.com.
Send articles to firstname.lastname@example.org
Deadline for the next FOOTPRINT is December 1st.
Footnotes to KathrynG@RunnersAndWalkers.com Send your articles to lgrawfootprint @verizon.net.
Race results to email@example.com Send your Footnotes to KathrynG@RunnersAndWalkers.com.
2 FOOTPRINT | November 2009
RaW around Town Saturday Night live Dinners
Social Calendar & Events 1st Saturday of every month
December 5, 6 p.m. – RAW Annual Holiday Party
Suann Lundsberg's Home, Colleyville
Check the RAWforum for information on all
January 2, 5 p.m.– Saltgrass Steak House, Grapevine
club events: www.runnersandwalkers.com
RaW Walk/Runs board Meetings
Starting from the clubhouse 2nd Wednesday of the month,
Walk/Run every Saturday & Sunday 7:30 p.m. at the clubhouse
8 a.m. (standard time) November 11
7 a.m. (daylight savings time) December 9
All members are welcome to attend.
Trail Run every Wednesday & Friday
7 a.m. (year round)
anti-Turkey Trot Trail Run
Starting from the clubhouse
anti-Turkey Trot Trail Run
Trackies Thursday, November 26, 7 a.m. at Rockledge Park
If you want to run on Thanksgiving morning, but do not
Trackies every Tuesday want to go to Ft. Worth or Dallas for their Turkey Trot, join
5 p.m. us at Rockledge Park for a trail run.
Grapevine Middle School
hillbillies annual RaW holiday Party
hillbillies meet Thursday nights Saturday, December 5, 6:00 p.m.
5:45 p.m. Suann Lundsberg Home in Colleyville
Plan to bring a dish to pass and a new toy
Location varies check the RAWforum donation to this fabulous don't-miss-it event!
bRaw Cycling aid Station
bRaw Cycling White Rock Marathon 10 mile aid Station
Check the website for rides The theme this year is FAVORITE MUSICIAN or
through the end of the year. MUSICAL GROUP. So dig out those lycra tights
and big hair wigs and LET'S ROCK the ROCK!
New years Day Recovery Run
Time Change Run
Potluck breakfast New years Day Recovery Run & breakfast
Saturday, November 7, 8:00 a.m. Friday, January 1, 8:00 a.m.
Reset your alarm and sleep in but This is always a great way to start the new year.
don’t miss it when the weekend
group runs switch to 8 a.m. We will RaW's bold in the Cold
celebrate/recover with breakfast
burritos, donuts and fruit. Additional RaW's bold in the Cold
Potluck items are always welcome. Saturday, January 23, 8:00 a.m.
To see what’s happening, log on to www.runnersandwalkers.com
November 2009 | FOOTPRINT 3
LAKE GRAPEVINE RUNNERSANDWALKERS
A perspective to the members from
RAW President Ray Harris
T hank goodness the summer
is over and we’re enjoying
more pleasant weather. No
The annual LGRAW Christmas
party is scheduled for Saturday,
December 5. Suann Lundsberg
Then we’ll have our annual
New Year’s Eve Run and New
Year’s Day run to ring out the
more “Slippery When Wet” will host the party this year and old and get a quick start on
signs on the clubhouse floor it is a great time to celebrate the new. If you haven’t figured
when Henry “Squishy” Galpin with fellow members when they out when these are scheduled,
finishes his workouts. are well-dressed and smell even watch the RAW forum for more
better (well, at least most of information.
And with the cooler them). The club will supply the
temperatures comes marathon main meat entrées and we’ll ask All in all, this is a pretty good
season (although for some of the everyone to bring a favorite dish time of the year to be a part
members the season of the year to share. The food, wine and of RAW. Watch the website
doesn’t really matter), special beer will be plentiful. and your e-mail for more
events and the holidays. information. Which reminds
The following weekend, me, if you have changed e-mail
If you’re going to be in town December 13, is the White Rock addresses or your home address,
for Thanksgiving, make sure Marathon and again LGRAW drop me a note (RayH@
to mark your calendars to not will staff the 10-Mile Aid RunnersAndWalkers.com) and
run the ATT (Anti-Turket Trot) Station. We have been doing this I’ll make sure our records get
Thanksgiving morning. It’s for a lot of years and everyone updated so that you don’t miss
something that every member has a great time. There are a thing.
should make a point not to generally several RAW members
run at least once. A large and running the marathon, so this I hope to see you really soon at
enthusiastic group generally is a chance for the rest of the the clubhouse.
doesn’t get together to run the membership to support them and
trails at Rockledge Park at the the thousands of other runners.
break of dawn. No one I know Since our aid station is relatively
has ever had any fun and it’s early in the race, it can get pretty
not likely to happen again hectic when the main pack
this year. And don’t count on shows up en masse. No telling
refreshments, including holiday what the weather will be like,
beverages, afterward. If you’re but that adds to the mystique.
new to the club and you’re a RAW Vice President Bridget
little confused about this, Smith is leading this effort.
just ask any tenured member Look for more information about
and they won’t tell you what the “theme” this year and how to
it’s about. volunteer on page 16.
4 FOOTPRINT | November 2009
On your Mark!
Lessons from Running History
By Mark Miller
A s a sophomore in college, I took a
history class in which the professor
denounced the common phrase, “that’s
Lesson learned: Don’t accept limitations
placed by others, even the experts. Glenn
Cunningham did not accept the doctors'
Lesson learned: Don’t rely too heavily
on equipment. Abebe Bikila achieved the
same result both with and without shoes.
history” as a dismissal of the past as diagnosis and had the courage to pursue Few would suggest you run your next
irrelevant to present circumstances. In his athletics in spite of his handicap. marathon barefoot, but if your equipment,
view, the past served as a reliable guide pre-race fuel, or other key elements are
to the future. Because I wanted an A, this 3. 1964 olympic games: Billy Mills, a not just right, don’t let it ruin your race.
became my view as well. With that in mind, virtual unknown, comes out of nowhere Focus on the task at hand and not on the
here are five events from the history of to win the 10,000 meters. He was such problem.
running and what we can learn from each to a long-shot that many media members
improve our own running. covering the Games did not know who 5. 2009 World track & Field
he was. Mills later stated that he had Championships: Kara Goucher foregoes
1. 1972 olympic games: Frank Shorter visualized success in that race so often the big city fall marathons (and the related
wins the Men’s Olympic marathon in a that, on race day, he was simply carrying potential for a big pay day) in order
time of 2:12. He made a bold move to out what he had done in his mind so to focus on the World Championships
take the lead at Mile 12 and held it to the many times before. marathon, finishing 10th. The reason:
finish, winning by over 2 minutes. she wanted to gain experience in a
Lesson learned: Don’t let long odds championship race to better prepare for
Lesson learned: Consistent high mileage stand in the way of pursuing your the 2012 Olympics.
training pays off. While preparing for goals. Also, visualization is a powerful
the marathon, Shorter consistently ran tool. Obviously, visualization without Lesson learned: Have a long-term plan,
120 miles per week. While few of us can physical preparation is useless. However, even if it means sacrificing short term
(or should) reach that total, we could all visualizing success puts you in the rewards. Sometimes, you will have to pass
benefit from more consistency in our proper frame of mind to maximize up an old favorite race in order to focus
preparation. Many of us could benefit your potential. your preparation on your goal later on.
from a small, gradual increase in weekly
mileage. 4. 1960 olympic games: Abebe Bikila Back in that sophomore history class, our
wins the Olympic marathon while professor emphasized that his goal for his
2. 1936 olympic games: Glenn running barefoot. He was a last-minute students was not merely memorization
Cunningham claims the silver medal addition to the Ethiopian team and his of names and dates (although he didn’t
in the 1,500 meters. As a child, shoe sponsor provided a pair that did hesitate to lower my test score when I got
Cunningham was severely burned in not fit him well, so he decided to run one wrong), but rather interpretation of
a schoolhouse fire after which doctors unshod. Four years later, Bikila once meaning. Likewise, we can look to past
predicted he might never walk again. again won the Olympic marathon – this achievements of both notable and not so
He went on to become America’s finest time with shoes. notable runners for lessons on improving
middle distance runner of the 1930s. our own running future.
lake grapevine Runners & Walkers
Bold in the Cold
5K & 15K
Saturday, January 23
For more information or to register,
log on to runnersandwalkers.com/bitc2010.html
November 2009 | FOOTPRINT 5
A Birthday Present for Myself in Cancun:
a Trip to the World Championships!
By Laurie Lukanich
T he Cancun Ironman® 70.3® took place
on September 20, 2009, in Cancun,
Mexico. This half Ironman-distance race
The bike was a flat, out-and-back course
with one leg repeated. I was able to stay on
my bars 98% of the time, only getting up
was the last qualifying race for the 2009 for the bottle exchanges. I came in off the
Ironman® World Championship 70.3® in bike in good time, so I was happy with that,
Clearwater, Florida. on November 14th. The but also felt a little tired as the temps were
race consisted of a 1.2-mile ocean swim, a rising and it was very humid. I saw Jim and
56-mile bike ride, and a 13.1-mile run. he told me the girl in my AG was only 4 ½
minutes ahead of me.
Here’s why I chose to race Cancun. My
triathlon history consisted of only Sprint/ I stayed focused when I started the run,
Olympic-distance races. After winning a but all I could think about was the heat.
long battle with a hip problem, I was able to Thankfully, there were lots of fluid stops
increase my distances and train consistently and all had ice-cold bottles of water and
for my first 70.3 race in Lawrence, Kansas Gatorade®. At Mile 3, I got a pleasant
in June 2009. I completed this event with no surprise: I saw my competitor. I have no
problems. When I learned I had only missed idea how fast I was running, because I never
first place in my age group (AG) by two looked at my watch. A big smile broke
minutes, I realized I could compete fairly out on my face and I actually felt bad as I
well at this distance. Jim, my husband, passed her. She wanted it as much as I did,
placed second in his age group that day and no doubt. I had a little spring in my step for
earned a slot to the World Championships. about a mile…then I realized how fatigued
I had never dreamt of it, but once you get I was. I had taken my nutrition as planned,
(l-r) Laurie Lukanich with superstar
this close, all kinds of crazy things enter and had plenty of fluids. The course was
triathlete, Michellie Jones.
your mind. basically flat and two loops, but it felt
like it took forever to get to the halfway
Cancun Ironman 70.3 was being turnaround. and he replied, “She is nowhere in sight.”
held on my birthday...karma? I saw Jim at Mile 7 or so, and he said, “You At that point, I allowed myself to believe I
passed her!” I nodded in pain. Then what had done it.
Then there was the fact that my 50th happened at Mile 8 ultimately saved me I wanted to walk across the finish, but
birthday was coming up. It didn’t take long – it clouded up and rained. Other runners forced myself to run. I crossed the finish
to discover that Cancun Ironman 70.3 was started cheering. I’ve never been so happy line and felt awful. Within 20 minutes it
being held on my birthday...karma? Wait, to see rain during a race before. By now began storming badly, with torrents of rain
there’s more! I also ride a Quintana Roo Tri- there were many athletes walking. At the and wind. I felt sorry for the rest of the
bike. Where is Cancun? In Quintana Roo! turnaround I thought, “Only 3.1 miles left.” athletes, but at least it was cooler.
Yes, this was meant to be. I was now totally obsessed with wondering
where the girl was behind me as I kept
My biggest challenge was to conquer slowing down. That phrase, “pain is only temporary,”
my fear of open water swimming to be kept popping into my head.
competitive, so I began swimming weekly My quads were burning from the bike and
in Lake Grapevine with Marty Metzger’s my shoes sloshed with every step. Mile 11 Back at the hotel, word started going around
group, led by “Admiral Gary” Howsam and brought the sun back out and I seriously that the run course was long. The run course
Steve “Dog Dude” Rush in kayaks. This thought about walking. I have never felt this was 1.3 miles long, so approximately 14.4
was really the secret to my success. I also bad in a run before. At some point, I saw miles instead of 13.1. Okay, I felt a little
trained with the BRAW (Bikers Runners Jim and he said my competitor was four better at that point.
and Walkers) cyclists, my husband Jim, and minutes back. If I could just keep going and
went to several bike rallies over the summer not stop! Overall, it was a great experience and very
to get stronger on the bike. humbling. I know I left nothing on the
That phrase, “pain is only temporary,” kept course, so I will be proud to compete in
Race day morning was sunny, clear, and 75°. popping into my head. I saw the Mile 13 November in Clearwater. I want to thank
I started the swim in the rear of the pack marker and got excited, but it was placed all of my fellow athletes at RAW/BRAW for
and found myself working through crowds at the beginning of Mile 13, not the end their support during my training, Gorilla
most of the way. Thanks to Marty, “slide ‘n’ of it. I seriously was not sure how I made Multisport, Dallas Sports University, my
glide” was my mantra, and it worked. Jim it through the next mile. Every step was husband Jim, and the many other athletes/
was my spotter, and called out to me that I painful. I thought, “Just keep moving.” friends that have shared their knowledge
had one competitor in my AG three minutes and expertise. It was a birthday adventure I
in front of me out of the water. I saw the “300 meters to finish” sign and
Jim. I weakly yelled out, “Do you see her?” will always remember!
6 FOOTPRINT | November 2009
RaW in the kitchen Go Green
By Bridget Smith RAW Reduce, Reuse,
The holidays are here! And what do the holidays bring? Leftovers! Here is a recipe that
will hopefully give you some new ideas on what to do with that leftover turkey.
Turkey enchiladas (6 – 8 servings)
This can be prepared ahead of time, but wait to pour the
sauce over the top until you are ready to bake.
1 medium onion, chopped
1/2 package reduced-fat cream cheese
1 tablespoon water
3/4 teaspoon ground cumin
salt and pepper to taste RAW has been making great “strides” in
4 cups cooked diced turkey or chicken going more green around the clubhouse.
1/4 cup chopped toasted pecans* Recycling results have been a “runaway”
12 6-inch flour tortillas success. Let’s “chase down” a few more
1 10 3/4-oz.can reduced-fat condensed cream of chicken soup opportunities. Here’s a common question.
1 cup reduced fat sour cream
1 cup lower fat milk Question: Sometimes I find that deciding
1 or 2 tablespoons chopped pickled jalapeño peppers what to do with my finished water cup at
1/2 cup shredded cheddar cheese the clubhouse can be more challenging
cilantro or parsley than the run itself. Just which bin should
chopped tomato and green sweet bell pepper my cup go in? The blue recycling bin or the
In a little water in a skillet, cook the chopped onion until tender.
For enchiladas, spray a 13x9x2-inch baking dish with nonstick coating. In a small Answer: Typically we have two types of
mixing bowl, combine cream cheese, water, cumin, and salt and pepper to cups available in the clubhouse: plastic
taste. Stir in the cooked onion, turkey or chicken, and toasted pecans*.
and paper. Within the world of trash and
Heat a tortilla in microwave or skillet just until soft. Spoon about 1/4 cup turkey mixture recycling this breaks down into more
onto each tortilla and roll up. Place seam side down in the baking dish. categories.
For sauce, in a medium mixing bowl combine soup, sour cream, milk
and jalapeño peppers; pour over enchiladas. Cover with foil. Plastic
Let's start with the plastic. Flip your empty
Bake covered in a 350° oven about 40 minutes or until heated through. Sprinkle enchiladas with
cup over and you should see a number
cheddar cheese. Bake uncovered for about 4 to 5 minutes longer, or until cheese is melted.
Topped with minced cilantro or parsley, chopped tomatoes, and chopped green pepper. inside a triangle. Plastic identification codes
range from 1 to 7. In Grapevine, we can
*To toast nuts, spread out in a single layer on a baking sheet. Toast in a 350° oven, stirring recycle any plastic with the following codes:
occasionally, for 10 to 15 minutes. Or, toast in an ungreased skillet over medium heat, stirring
1,2,3,4,5 and 7.
until golden brown.
Here’s a trick, “Nix the six.” If the
Please send recipe ideas and comments to recycling number is a 6, toss it
Bridget Smith at fpt _ firstname.lastname@example.org. in the trash. Otherwise, you
can place all other plastic
cups with a recycling code
in the blue recycling bin.
Now for the paper. Feel the inside of the
cup. If you feel a waxy lining, chances are
it’s not recyclable. Most paper drink cups
are not recyclable or even compostable.
There are new compostable versions made
from plant byproducts; however, in our
clubhouse chances are your paper cup
needs to go into the trash can.
For more information check out www.
Send your “green” tips to Michelle
At the Blackland Sprint Tri in Plano Texas. (l-r) Marian Severn, Michelle
Williams at email@example.com.
Blackard, Christine and "Jersey" Mike Bassano and Randa Foster.
November 2009 | FOOTPRINT 7
A Marathon in Paradise...is Still a Hot Marathon Hallways
By Ken and Kristine Hall
I n 2007, Ken and Kristine ran
the Maui Marathon, which was
Kristine's first marathon (to find out
Ken was very unsure about how well
he would race this hilly, hot, humid
marathon. But there was still Master’s
how Kristine finagled that, refer to money out there to motivate him to
the December 2007 FOOTPRINT). overcome the “H” factor.
Not surprisingly, Kristine had a great
marathon experience and an even The course was a point-to-point, going
better time in Maui after the marathon. from Kahului in the north, south past
Ken paced Kristine in the marathon, sugar cane fields and Maalaea Bay, up
so though he might not use the same and down hills, along the edge of cliffs,
adjective to describe his experience in and through a tunnel between Miles 9
the marathon, he also enjoyed the time and 12, then flat along the coast to the
on Maui afterwards. So it is also not west to the finish at Whaler's Village
surprising that we had been saving up in Kaanapali. The temperature was
to go back to Maui in 2009 and were about 72° with 90% humidity at the
registered almost a year ahead of time. 5:30 am start, and in the mid 80s with
humidity in the high 60s at the finish.
Since 2007, Kristine ran several The scenery was very beautiful, with
marathons, but never beat her Maui the sun coming up over volcano Mt.
Kristine and Ken Hall
marathon time. Through the spring and Haleakala, and ocean views from Mile
summer of 2009, Kristine’s training 7 through 26.
runs and races were impressive, 18 water stops and accepting icy-cold
foreshadowing an absolute smashing of Ken went out on his target pace. sponges whenever they were offered,
her marathon personal record (PR) in However he did speed up on several of worked well for her. She noted mile
Maui in September 2009. Then a back the mid-miles. He was still doing well markers she’d return to for photos
injury in August, not related to running, at Miles 20 through 23. Unfortunately, and occupied her mind with mile
kept her from running for three weeks. Ken's legs began to cramp at Mile 24 dedications and prayer – not uttering a
As marathon day approached, Kristine and he was stopped cold by a hamstring word to any other runner for the whole
was not sure whether she could still cramp at Mile 25. Having finished the race. Five miles from the finish, she
run it. In football parlance, it would half marathon about an hour earlier, looked at her watch and realized she
be “a game time decision” at the expo cousin Mike ran the last half-mile with was within range of her PR and she
whether to remain the marathon or Ken. Ken finished in 2:52:49, feeling at picked up the pace. Cousin Mike ran
switch to the half marathon. Ken had the end like he had been beaten with a most of the final two miles with her,
been plagued with hamstring problems 2 x 4. Ken hobbled down to the beach offering words of encouragement, and
throughout his training (this time, he to cool his legs in the ocean. When cousins Annetta and Waverly were
would “race” not “pace”), so he was asked how he did in the marathon, there cheering her across the finish line.
unsure about his performance, but Ken’s typical response was, “Okay. I Kristine, lapping up the extra attention,
based on prior years’ results, hoping to was disappointed in my time. It was a finished strong in 4:22:04, shaving 3
snag some prize money nonetheless. hard course.” If Kristine was present minutes off of her PR. She finished
when the question was posed, she was smiling and ecstatic that she’d not only
As race day approached, Kristine’s quick to talk right over Ken, clarifying run a full marathon when the odds were
impending marathon was seldom far that his “okay” finish got him 4th against it, but ran it well. She glowed
from her mind. At the expo, Kristine overall, Master’s winner, and he broke for two days over it.
decided to go for it and remain in the standing record for his age group,
the full marathon. She placated her held since 1993. The bummer, beyond Kristine recovered quickly (it took
husband, friends, and family by saying the toll the race took on his body, Ken a while) and the rest of the trip
she’d run what felt comfortable, she’d was that they had changed the prize in Maui was great: relaxing, reading,
stop and smell the hibiscus and enjoy disbursement for the race and there was swimming, and watching the ocean and
the scenery, and swore that if her back no prize money for the Master’s winner. spectacular sunsets each night. We got
began to fatigue, she’d drop out. Bigger bummer is that Kristine had to spend an afternoon and have dinner
already spent the expected winnings. with fellow LGRAWers, Alan and Lisa
Ken, on the other hand, was not injured. Noell, and their kids Sydney and Jessi
However his training and racing over Kristine’s “stop-and-smell-the- (Alan ran the full, Lisa the half, and
the spring and summer was erratic at hibiscus” strategy, including walking Sydney the 5k) the day they left for the
best. Although he had put in the miles, and two-fisted drinking at each of the airport. Now to plan for 2011 . . .
8 FOOTPRINT | November 2009
Dean Karnazes RRCa Runnings
Road Runners Club
By Amy Matasso
By Kelly “K2” Richards
U ltramarathon Man is an autobiography by Dean Karnazes
that you will find informative and inspirational. He
wrote the book in two parts. The first part documents Dean’s
life from his early childhood love of running, through a
fifteen year hiatus and coming back full force after a wakeup he RRCA is the oldest and largest long distance
call on his thirtieth birthday. Part Two focuses on his major running organization in the USA. Since 1958,
accomplishments and his obsession with ultrarunning, which the RRCA membership has included running clubs,
is a fairly unknown sport to most and includes all races that go sponsors, and supporters. RRCA membership provides
beyond marathon distance of 26.2 miles. a way for clubs to obtain nonprofit status through
the RRCA’s group exemption with the IRS. This is
Karnazes showed great promise as a younger runner, but gave how RAW has 501(c)(3) nonprofit, tax-exempt status,
it all up when his sister Pary was killed in a car wreck on her allowing us to attract sponsors, obtain permits, receive
eighteenth birthday. After fifteen years off, he came back to civic support, and commitments from public groups.
the sport and didn’t look back. His first run was a spontaneous RRCA membership also provides affordable insurance
midnight trek that lasted four hours. This run inspired him to that covers all club activities, including races, expos,
train for the Western States Endurance Run, a 100-mile race meetings, etc.
that conquers unbelievable elevation and terrain. From there
he went to unchartered territory by running the first marathon RAW’s tax status and low-cost insurance are
at the South Pole. On the flip side, he also completed one of important, but what you probably want to know
the hottest road races out there, the 135-mile Badwater race is what benefits or savings do you get from being
through Death Valley. a member of the RRCA? RRCA members receive
discounts on a wide-range of products and services
The last race described in the book is one of his leading on everything from Hertz® rental cars to home and
accomplishments to date, a 199-mile relay event that he ran automobile insurance through Merastar® to crocs™
by himself to raise money for a young girl awaiting a liver to members discounts at Sports Authority®. Sports
transplant. All of the accomplishments are impressive on an Authority discount cards are at the RAW clubhouse
individual basis, but to read about how one man completed all and may be found online with more information about
of these grueling races is amazing. all these discounts and many more at RRCA.org.
This book is an easy read and well-written. I recommend it Run fast, save smart.
for anyone interested in Karnazes’ story or ultra running in
general. I still find it hard to relate to those who choose to run
ultras, but I have a new found respect for the ultrarunner.
Best Blood Was lost now Found
First Aid Kit Maria Dauphinais Water Bottle Su Landis
Best dirt o'dark:30 helper
Stain Remover Christine Bassano Headlamp Jack Green
Best sweat male First male Finisher
Cooling Bandana Henry Galpin Landry's Gift Card Brad Liles
Best sweat Female First Female Finisher
Cooling Bandana Susan Barnett Landry's Gift Card Laura Nelson
Best squinter random drawing
Trail Mixer Running Hat
Emily Johnston $25 Run On! Gift Card Jack Hase
awards White socks Bridget Smith
must Be president to Win
$25 Run On! Gift Card Alan Walker
Congratulations to all of the Trail Socks Ray Harris $25 Run On! Gift Card Michelle Putze
award winners at the Trail Mixer. dirtiest socks
Trail Socks Suann Lundsberg
November 2009 | FOOTPRINT 9
“Redman” Felt More Like Dead Man
By Lee Rebodos
I remember how excited I was when
the Redman triathlon opened
up additional spots for this half
and run because parts of the bike
course were reportedly impassable
due to high water. Instead, he
bike the last few miles and told me
that he saw my crash and it was the
most graceful bike crash he had ever
Iron-distance event and I was able to announced that around Mile 8 there seen. A tuck-and-roll into grass is
get in. Exactly one year after doing would be a mandatory dismount of better than skidding along the road.
my first sprint triathlon, I was ready the bike to walk through or around I took my time and tried to massage
to do a longer triathlon race. My the high water. An hour after the my hamstrings and take a gel. I would
training had been going well and original start time, the swim started find out later that I did not take in
maybe too well, or rather too much. in several waves. enough calories the second half of
I came down with a nasty cold about I stayed nice and relaxed on the swim the bike ride. I started running and
four weeks before the race. No big and exited the water and crossed immediately felt better. The 13.1-
deal, I just needed to take a week off the timing mat at 41:02. Could this mile run course was two loops on
and get some antibiotics. be right for me – a non-swimmer? concrete sidewalks around a portion
Well, it turned out to be a very big It must be the wetsuit! After some of the lake and through several spots
deal as I could not shake this cold and confusion, I found my bike and was where the water was so high and wide
a trip to the United Kingdom with off. My transition time was really that everyone just ran through them.
lots of work, stress, and travel did slow because everything was wet. I completed the first loop in 48:09,
not help. One week of absolutely no There was some light rain during the but then the bottom fell out and I
workouts turned into 2 ½ weeks and, first few miles on the bike and then totally cratered. I proceeded to do the
after several visits to the doctor and the mandatory dismount at Mile 8. dreaded stop-and-walk, then go-slow-
three different antibiotics, I finally The small lake in the middle of the and-walk.
got a prescription for steroids and just road was bigger than I pictured. I I have never walked so much in a
did very light workouts the week and picked up the bike and just walked race, not even in any of the many
a half prior to the race. Friday, the because my feet were already wet. marathons where I struggled in the
day before the race, was my first day I started feeling good on the bike last few miles. I ate everything they
not to take any kind of medication in and was getting into a good pace handed out – oranges tasted so good.
four weeks! when we entered some rough road I kept telling myself that I could do
patches around 18 miles. I quickly this and “pain is temporary, but pride
Race Day was finally here and I came out of the aero position and is forever” (à la Duncan Stewart), but
decided to ditch any time goals. I just accidentally veered to the edge of the the pain would not go away.
planned on finishing as this would be road. I flipped over the front of the
my first half Iron-distance tri and the I hit the finish line with a second half
bike and did a nice tuck-and-roll into loop of one hour. I lost 12 minutes
longest endurance event I had done. the grass. The bike seemed okay and
I arrived very early to the transition over the last half. My total time was
then I looked at myself. There was 5:27 and I placed 258th out of 573.
area and quickly set up my stuff. a strawberry on my left knee and a
About 7 am, a light rain started. No I think my body just had enough
bruise on my left shoulder. by Mile 6. All in all, I was happy
problem. Well, it was a big problem.
The rain stopped for a few minutes, I got back on my bike and about to get this first one under me and,
then started again with a fury as it 20 minutes later, I realized my considering all the circumstances,
started to downpour! speedometer / computer was not just happy to finally be healthy again.
working. I had no idea what speed I definitely learned a lot from the
Everyone had their wetsuits on and I was going and my seat was loose. race and about training – we all need
proceeded to wait by the lake as the I hit the turnaround and the last ten a combination of rest, nutrition and
race director said the start would be miles or so I started to get tired and sleep when training for any long
delayed due to the inspections needed my hamstrings were tight. I got into distance / endurance event. Maybe a
for the bike course. I tried to stay the transition area and found out my full Ironman® in 2010!
relaxed with other RAW friends, but bike time for the 56 miles was 2:49,
I was so cold that I shivered for 30 or about 19.8 mph. Not bad for the
minutes straight. The race director conditions, crash, and loose seat from
announced that it may be just a swim Mile 18 on! A guy passed me on the
10 FOOTPRINT | November 2009
Friends that Train Together – Crank Together!
By “Drum Michelle” Blackard
Once upon a time, on a cold Saturday morning this past
January, two girls, strangers, decided to run with RAW.
Similar paces had them running next to each other and as
they talked, they realized they had some things in common.
Most importantly, they lived in the same town and liked to
swim, bike, and run. That was pretty much all they needed
to know and after a great summer of training together, they
finished off the season with the Stonebridge Ranch Triathlon
on September 27th.
For Diana “Princess” Hill and me, it was our first time
doing the Olympic distance and I don’t think either of us
could have done as well if we had taken on the challenge by
ourselves. We spent this summer riding with BRaW (Bikers
Runners and Walkers) on Monday nights, open-water
swimming on Sundays, running hills with the Hillbillies on
Thursday nights and since school restarted, hitting the track
on Tuesdays with the Trackies.
First things first: the 1,500-meter swim. We weren’t too
worried about the swim because nothing would be as painful
as our first race together earlier this year that just happened
Photo by Dan Hill
to be in that same lake. This past spring, neither of us wore
wetsuits thinking, “Oh, it’s only 500 meters, we’ll be fine.
It’s not that cold.” Um, yeah. I think we both PR’d that 500
meters because we wanted so badly to get out of the water.
Needless to say, this time the swim was great because we
were focused on swimming and not just keeping our heads (l-r) Diana Hill, Michelle Blackard capped off their
above water. racing season with a couple of PRs.
Now the bike. The first thing out of the transition area was a
hill and wind. It seemed like I was in my easiest gear for the Trackies and Hillbillies. Having a group of people who will
longest time. I kept looking at my clock and seeing that I was relentlessly badger you for missing a workout is surprisingly
averaging 14 mph. “14 mph! What the?!” Diana said she felt helpful. It doesn’t matter how tired I am at the end of the
the same way, so much so that she thought her brakes were workday, I always look forward to, well let’s be honest, the
touching her tires! Thankfully, it was a loop, so the second dinner/drink hang-out afterwards.
half was super fast. I heard a man being interviewed after Speaking of social hangs, the first time I swam on a Sunday,
the race and he was asked how the bike was. All he could say Tia and Marty Metzger brought bagels, champagne and
was, “Man, it was really windy. Really windy.” orange juice. Once on a RAW Kayak outing this summer,
The run was described on the event website as “hilly and people brought muffins and champagne. The first time I
challenging.” All I have to say is yes. I was so thankful went to the track, two “beer girls” showed up in swim suits
for those Thursday night hill workouts because they really carrying plastic cups filled with who-knows-what! Seriously,
helped me out in this race. Granted, six miles isn’t a long this is the best club ever!
way to run on its own, but it sure felt like it at the end of an Last year, when we didn’t know each other, Diana and I both
already long morning. I got to a point at about the 5-mile did the Iron Girl® sprint triathlon in Irving. Since meeting
mark where I had visions of my running leg at the Lonestar and training together with RAW, I went from a 11:03 / mile
Ironman® 70.3® in Galveston that was on the beach. It was 5k in a sprint distance race to 8:33 / mile. 17.9 mph on the
a moment of such exhaustion, I just wanted to cry and stop bike to 18.7 mph and 2:22 / mile swim to 1:55 / mile. Diana’s
running. As thoughts of that day came to me it was easy to numbers from last year to this year line up right next to
think, “Well, this isn’t nearly as bad as that. I’m really tired mine. Thanks to the club I’m also well-versed in different
and I really want to be done, but I can keep going.” That’s types of brews, but we’ll leave that subject for another day,
kind of what this is all about, right? Just keep going. perhaps over a beer.
We had such a great summer getting to know each other,
racing together and making lasting friends with the
November 2009 | FOOTPRINT 11
It’s hard to top Mother Nature’s splash of color.
… but we come close.
Put some razzle-dazzle in your winter workout.
Shop our huge selection of winter training gear.
Colleyville Town Center Hours
5505 Colleyville Blvd. Mon – Fri: 10 a.m. – 7 p..m.
Colleyville, TX 76034 Saturday: 9 a.m. – 6 p.m.
817-849-1562 Sunday: Noon – 5 p.m.
Planning a trip
WhO aM I? and need a
Guess this RAW Member
• I’m a Commercial Instrument Pilot and Certified Flight Instructor,
but make a living in a cubical rather than a cockpit.
• My spouse and I moved to Grapevine from Rowlett, because of
the lakeside parks.
• I was silly enough to serve in the Army, twice!
• I played the Trombone in my high school jazz rock stage band,
although I’m tone deaf.
• I’m an Eagle Scout.
• I earned a brown belt in Judo, studied competitive Taekwondo in
Korea and took a few Kung Fu lessons.
• About 9 years ago, I won RAW’s ‘Wowzer!’ award (Most Improved)
Map out and measure a route from the
Test your sleuthing ability by looking for Who I Am? on page 16 and send your largest database of running routes in the
clues for members to guess Who You Are? to KathrynG@RunnersAndWalkers.com. country. Log on to www.usatf.org/routes to
map out a route anywhere in the USA.
12 FOOTPRINT | November 2009
Omaha? Discovering the
prairie is not flat.
By Kelly “K2” Richards
A funny thing happens when people ask you where your
next marathon is and you respond by saying Omaha.
The most common response is, “Omaha…?” Picture a look
of confusion on his or her face. As if further explanation
is needed. For some reason going to Omaha as in Omaha,
Nebraska, is perplexing to many runners.
What brought me to Omaha? I’m a “50-Stater,” someone
who is on a quest to run a marathon in all 50 US States,
plus Washington, DC. This means eventually I had to go
to Nebraska. At the RRCA Annual National Convention in
March, I successfully bid on an Omaha Marathon weekend
package that included two race entries, a posh hotel room a
few blocks from the start/finish and two meals, all for $100!
Eventually I arrived and I found myself along with fellow
RAW members Teresa and Mark (another 50-Stater)
Lehrmann and two more “50-Staters” in Omaha for the 34th
Omaha Marathon, the 2009 RRCA Nebraska State Marathon
The day before the race, we learned the course was going to If you are in two states at the same time does
be hilly from Miles 6 to 12. We were in Omaha. How hilly that mean you have "dual Visitorship?"
could it be? This is where the famous Omaha Steaks graze
while they’re still known as cattle, the corn grows tall and the
NCAA World Series is played. You know the stadium out in Thinking Omaha was flat was only one of many
the middle of nowhere surrounded by prairie in one direction misconceptions I had. I admit I didn’t have high expectations
and cornfields in the other? Wrong! The stadium is in the city about beauty, culture or the size of Omaha. I was stunned to
at the top of a series of enormous hills that no non-Cornhusker learn over 425,000 people call Omaha home. It’s a big city
knows exists between the Mississippi and the Rockies. with small-town charm, especially in the Old Market area. It
has a world famous zoo, impressive museums, many pieces of
Warren Buffet, genuine cowboys and rhinestone-clad rodeo art on display in public parks, a wonderful trail system along
fans call Omaha home. We searched for one and saw plenty of the river, and a brand new ultra-modern pedestrian bridge
the other. Warren was nowhere to be found (the second thing that you can walk across to reach Iowa. I know, now you’re
anyone who hears you’re going to Omaha says is, “Say hello thinking, “Iowa?” Omaha is also home to Up-Stream Brewing
to Warren Buffet for me.”) The rodeo was in town and so were Company. The perfect place to enjoy post-race refreshments
their fans. It was the first time I’ve ever seen pressed jeans while celebrating another state and reveling in the new
outside of Texas. There were more rhinestones at this rodeo knowledge that the prairie is not flat.
than the last Miss America pageant.
Did you know photos from many RAW races and social events can be found
on the RAW website? Go to Runnersandwalkers.com and click on “gallery.”
November 2009 | FOOTPRINT 13
HTC 2009: a Race Three Years in the Making
hOOD TO COaST Rel ay By Jeff “Barney” Barnhart
RAW-based teams (RAWHide and RAWSeek) run, play and
pose together. And yes, that's snow behind them on Mt. Hood.
A fter 16 years, 15 races, 80 different runners,
241.3 miles, 404.5 hours and a priceless number
of memories, my time with the Hood to Coast (HTC)
Friday, 9 am
Race Day finally came and we were up and ready to
go. Even with a 4 pm start time, the day went fast and,
Relay has come to an end, but with a spectacular finish. before we knew it, we were off to Mt. Hood to get
After three years of trying to get two RAW-based this event underway. At 4:15, the first runners, Tony
teams (RAWHide and RAWSeek) to run together, it “Flash” Flesch and Mike Ahearn, were off and down
finally happened this year. the first leg of 5.6 miles and 3,000 feet in elevation
change. The first setback for RAWHide was an early
With the race organization taking a different direction,
Portland, Oregon to Seaside, Oregon
foot injury to Noreen “Diva” Henry and Staci “Tini”
I made the hard decision this year would be my last. Rivero stepped in to finish Diva’s leg.
The theme of this race during the nine months of
planning quickly became, “Fifteen and Done.” Yes, Friday, 9 pm
friends could not believe this would be my last, but I The teams were divided up to make things as even as
was committed to making it my last. possible and, if the runners were honest with their pace
predictions, the teams would be neck-and-neck most of
Race week came fast and the coordination of 23 the race. This fact came true at the end of the 36 miles
runners got underway. I had coordinated one team, but and 5 hours where the teams were only 10 seconds
would this be just as easy or a new challenge with two? apart! The race was going great and everything I had
This year’s story will provide time stamps to give an hoped for was happening. The first vans were off to
indication of how long it takes to run this event. eat and sleep -- okay, catnap -- before meeting with the
second vans in downtown Portland at 1:30 am.
thursday, 1 pm
Having overcome the first hurdle of getting everyone saturday, 2 am
to Portland on time, it was off to the hotel and grocery At the end of 70 miles, Team RAWSeek was in the
store. The local Safeway will never be the same after lead by 24 minutes. RAWHide would have their
our visit of 4 carts, 20 runners and over $400. How can work cut out if they were to catch them. We quickly
so few people eat so much over a 24-hour period? Well, discovered a lot of sandbaggers within Team
they are from RAW! RAWSeek. During our first leg and as we started our
second leg of the relay, I began to notice something
The pre-race dinner was at an organic brewpub which
different about the race and how less-crowded the
included a quiz on memories from all the past years.
course and exchange points were. I have 14 previous
This was a truly RAW-based event with the beer bill
races under my belt and have never seen the exchange
being higher than the food. Our tummies were full and
points so easy to get in and out of. The second leg was,
we returned to the hotel for the last good night’s sleep
as usual, dark and lonely going down the highway
of the weekend.
towards the fairgrounds in St. Helens.
14 FOOTPRINT | November 2009
TC 2009: a Race Three Years in the Making
f “Barney” Barnhart
saturday, 6 am saturday, 7 pm
When we arrived at the fairgrounds, I was taken aback Team RAWSeek was the first RAW team to finish,
by how few teams were at the exchange. This was a arriving at the beach at 7:06 pm with a time of 26
common exchange where both vans meet and therefore hours, 51 minutes, 42 seconds. I always create a
double the amount of traffic. Oh well, it was making pre-race time prediction for each team to help with
the race easier, so off to Mist we went as the sun was logistics and have been able over the years to get very
coming up. close to the final numbers. Team RAWSeek beat my
prediction time by 51 minutes. Again, what a bunch of
saturday, 7 am sandbaggers!
Mist was busy, but not as much as in the past and we
proceeded to get our second catnap of the race. Mist Team RAWHide crossed the line 50 minutes later with
was living up to its name this year with a heavy mist an overall time of 27 hours, 41 minutes, 54 seconds.
/ light rain coming down, but with two legs and about and was only 5 minutes off their predicted time. Way
eleven miles per runner completed, who cared what it to go, RAWHide!
was doing, it was time to rest.
saturday, 10 pm
saturday, 10 am Many runners from both teams were ready to party
Team RAWSeek extended their lead to 38 minutes. the night away, but Seaside was not, with all of the
RAWHide was still down a runner and would continue drinking establishments closing at 10 pm. Henry’s van
to have runners doing double duty during this third was truly disappointed.
set of legs. We started our last set of legs and I began
thinking about how this would be the last time I would sunday, 9 am
be running a HTC leg for many years. You might have Back to Portland and to airport for the trip back home.
seen a tear come to my eye, but the rain easily covered I woke up and could not help thinking how I was going
it. The weather to miss this race,
gave us a bit of but it was time to
everything, from bring this chapter of
rain to sun to my running career
wind, back to to an end for a few
rain, then again years. I will not say
to sun. Some I will never run this
may think what race again, but it is
is so strange time for a break to
about this? The the dismay of many
strange thing was of my teammates.
it happened over Thanks, Hood to
the course of six Coast Relay, for
miles. One minute providing me and
I was running in so many others a
the rain and cold, very unique running
the next I was hot experience.
in the sun. It truly
On a final note,
was a strange and
there are so many
unique way to end
to thank, from all of
my HTC run.
the team members
saturday, 2:45 pm this year who made it one, if not, the best race I have
The strange lack of teams at the exchange points run, to Mamie Jones and Gus Filer, who called Lynn
continued with the last common and always and me to be substitutes back in 1994 race beginning
overcrowded exchange point where the two team vans my long run, to finally the best wife and partner one
meet for the last time before the finish. In the past, the could have with putting up with me running this crazy
runner would often pass the van as it was coming into race all these years. Yes, Lynn, it is truly, “Fifteen and
the exchange due to the backup in traffic. This year we Done” for me with Hood to Coast!
drove right in and parked without a problem. I felt like
I was in The Twilight Zone.
Team RAWSeek extended their lead to 42 minute
going into the last set of legs. Henry Galpin’s van truly
contained the sandbaggers of the 2009 race.
November 2009 | FOOTPRINT 15
Giving back to the Sport
kathryn Gleghorn & lorraine Wessels
A re you familiar with The Learning
Channel program, “While You
Were Out,” a show whose premise is to
Kathryn and Lorraine succeeded in
reaching their clubhouse makeover goals
as the feedback from the membership
“makeover” a home while the owners has been overwhelmingly positive. Here
are out? The RAW clubhouse recently are some of the comments from the
underwent a makeover of its own, membership regarding the makeover:
courtesy of Kathryn Gleghorn and
“Clubhouse looks fantastic!”
Lorraine Wessels, the latest recipients of
“Giving Back to the Sport.”
“Thank you Kathryn and Lorraine
With the approval of the RAW board, on your hard work and great
Kathryn and Lorraine spent several organizational skills. Awesome!”
hours tidying up and reorganizing the -Brad and Robin Pearson
clubhouse. The goal was to use the
clubhouse floor space more efficiently “Excellent.” Jeff Barnhart
and to get everything more organized. “Looks great! Thanks for doing this.
The club is in its twelfth year and, It looks better and has so much more
during this time, members have room! Love the shelves for the bags.”
developed “sentimental” attachment -Stacie Sauber
to the clubhouse and the assorted
paraphernalia. With that in mind, the “Thank You. One of the best
secondary goal of the makeover was to contributions to the club ever. Thank
change the clubhouse layout, but to still you so much. It looks wonderful.” A shelf was added to house members'
keep the same “feel.” -Spareribs gear while running.
Send your nominations for “Giving back to the Sport” to kathrynG@RunnersandWalkers.com
WhO I aM
lET 'S The secret of our RAW
From the clues
Dallas White Rock Marathon on page 12,
RaW Mile 10 aid Station did you guess…
Sunday, December 13 Marty Metzger?
Bridget Smith and Christine Bassano are your
Captains for this years PREMIER Volunteer
opportunity. The theme this year is FAVORITE If you have some little-known fun facts
about yourself that you would like to
MUSICIAN or MUSICAL GROUP. So dig out those lycra share with RAW and be featured in
tights and big hair wigs and LET'S ROCK the ROCK! an upcoming FooTprINT, send your
name and clues to Kathryn Gleghorn
16 FOOTPRINT | November 2009
RAW Made My Redman Possible
By Janet Dixon
Editorial note by Marty Metzger: By the time you read this, the open water swim group will be heading into their winter
break until the wetsuit group starts again in March. If you’ve ever thought about doing a triathlon, ‘except for that darn
swimming thing,’ then read on and prepare a New Year’s resolution.
I wish I had video of some of the folks doing their first open water swim last spring and then a comparison to now - it
would be so motivating! Back then, John Ruiz, Christine Bassano, Sonia Soprenuk, Janet Dixon and others were all
starting out staying in knee-to-waist deep water, nervous, and having to stand up every 10 or 20 strokes. Now, just a
few months later they swim the 1/2 mile to the dock without stopping except maybe once to double check direction, then
turning around and swimming all the way back.
Y ear after year, I would watch the
Ironman® triathlon on television and
wonder how cool it would be to complete
In January, I bought a wetsuit. In February,
I hired a swim coach. I swam three to four
nights a week. I knew the goal of 1.2 miles
The weather was having a good time with
us as it continued to rain through much
of the cycling portion. I managed to drop
an Ironman® distance, or even a Half in open water was going to be tough. Being my riding gloves on the ground as I left
Ironman® (now called Ironman® 70.3®). I relentless and having a great swim coach transition. I had to ride gloveless and in
knew I wanted to “tri” just once. I decided who understood the goal was key. I started the rain for the very first time. During the
in August 2008 I would complete a half barely making 25 yards and by the third entire race, I never once thought to stop
distance Ironman® by the fall of 2009. Here month I swam 3,000 yards in the pool. That – I was not giving in to Mother Nature.
was the fun part: was great and all, but I still had to take the Unfortunately, I was cut off by another
• I didn’t know much about triathlons. technique outside to open water. cyclist and I fell. I got back on my bike and
• I didn’t know how to swim. kept pedaling. I finished the bike portion
• I didn’t own a road bike. Again, I turned to RAW. On Sunday sore and, of course, soaked.
• I didn’t have myself in shape. mornings, a group swam in Lake
Grapevine. As Gary Howsam watched over I proceeded to the running portion. The
Sounds like the making of a country the flock of swimmers in a kayak, I slapped fall on the bike was catching up with me.
song, doesn’t it? Seriously, the above four the water and tried to mimic what I did in Considering this was a learning race, I
statements were true. Even better, I had an the pool. It was tough. I was in awe of the made the decision to walk when I needed
injury and was told to nix long-distance level of swimming and advice from Marty to which turned out to be the majority of
running. The only things I truly had were: Metzger, Lee Miller, Marybeth Crane, Lee the distance. I made the best of the run and
• A goal. Rebodos, Laurie Lukanich, and Hélène cheered on Jeff “Barney” Barnhart (his first
• A determined hard head. Walker, to name a few. They swam like half Iron distance), Marty, Brad Pearson,
• A serious amount of guts. fish and had a confidence level I had not Lee Miller, Lee Rebodos (his first half, too),
• A membership with Lake Grapevine yet obtained. I kept at it and was finally and Byron “ByRun” Benoit.
Runners and Walkers. swimming consistently on my own. I nailed
the mile distance without stopping. As I approached the finish line, I found
I purchased a bike in August 2008 and did Tia Metzger on the park bench cheering
my best to quickly learn the ins and outs of I had to tie the three disciplines together everyone on. I looked to my right and Marty
cycling. It turns out, most of my resources and needed help, so I hired a tri coach. I was was bowing to me. He is the Ironman, so
were right here in the club. The folks who blessed to find a coach who knew where I it should have been the other way around.
ride in the Bikers Runners and Walkers was coming from and the mountain of work Straight ahead were Barney and Brad. They
(BRAW) were key in helping me out. If you ahead of me. My coach straightened out my formed an arch and I jogged under them.
have ever thought about cycling, you need workouts and reworked my nutrition. They were finished for quite some time, yet
to catch up with the BRAW group. There they still took time to hang around to see
are all different levels of ability, yet every When Redman weekend arrived, I was me finish.
rider is happy to help you and cycle right confident I would finish. The weather was
alongside you. a challenge and the race was delayed by That was my first half Ironman® experience
45 minutes because of the rain. The race and I would not have changed a thing!
I then chose the Redman half iron distance officials considered changing parts of the Having RAW members at the race made
triathalon. To assist in keeping focused on bike course that were under water, but every step all the more worthwhile. That is
the goal, I elected to blog on my Facebook we were able to proceed with the race as why I belong to this club. You would never
every step of the way. Members of RAW planned. Whew! get this kindness and support anywhere
cheered me on after I posted each workout. else. Thank you RAW!
Tony “Flash” Flesch, Thomas “T.O.” I had a choice of swimming in the beginner
Okazaki and Spareribs were my “regulars.” group. I wanted to see what I could do with
Spareribs particularly enjoyed my updates. a large group of swimmers, so I swam in
Thanks to Spareribs, I purposely threw in my age group. I was just fine swimming
extra workouts knowing I was going to hear alongside the other participants and finished
about it online. the swim portion relaxed and happy!
November 2009 | FOOTPRINT 17
Back Pain on the Run?
By Dr. Marybeth Crane
D id you know that low back pain at some point
in time will inflict over 80% of the population?
Proper footwear can potentially prevent, reduce and
lack of stress relief and under-pronation can cause stress
imbalance resulting in back pain.
treat biomechanical factors associated with low back For immediate relief, cut back on the mileage and
pain in runners. Back pain can be a mysterious thing. use moist heating pads, anti-inflammatories like
Every time your feet hit the ground, the reacting shock is ibuprofen, and get a good massage. If the problem is
transferred up your legs to your hips and spine, and any disc deterioration or spinal arthritis, surgery may be
biomechanical imbalance can ultimately cause lower necessary, and an adjustment in training is absolutely
back pain. required. Take this condition seriously, and see a spinal
specialist. If your spine is merely out of alignment,
It could be that you have flat feet, and your over-pronation manipulation by a chiropractor or physical therapist may
(rolling in of your feet) is causing your back ache. It could help ease your pain. This may also ease your muscle
be that you have really high-arched, rigid feet and the strain.
lack of pronation is causing your back pain. It could be
that one of your legs is ever-so-slightly shorter than the If your doctor confirms that you have an uneven pelvis
other, or that your pelvis is just a tiny bit uneven or tilted. or unequal leg lengths, the solution will likely be to try
You could have a curve in your spine. More seriously, one to correct the problem with a heel lift on the short side.
of the discs between the vertebrae of your spine could be This may be as simple as putting a piece of 1/4" foam
degenerating or arthritis is setting in. or cork into the heel of your running shoe. If you don't
get any relief at all within a week, go ahead and take the
Back pain can be a tough mystery to solve, but with lift out. If it does no good, its better just not to wear one;
a little help from your friendly neighborhood sports your body may have adjusted to different leg lengths,
medicine specialist you should be able to track down the and "fixing" it may cause more discomfort. Whatever the
cause. By far the most common diagnosis in patients with case, make sure that the remedy matches the problem; do
low back pain is the lumbar sprain/strain, which accounts not use a heel lift if your doctor does not confirm that you
for about 75% of all cases of low back pain. While muscle have an uneven pelvis or unequal leg lengths, or you may
strain is the most common cause of back pain for runners, only make your problems worse.
play it safe and visit a sports medicine orthopedist or a
chiropractor to have your spine and vertebrae examined if If your problem is in the structure of your foot, your
you are experiencing severe pain. solution may be as simple as wearing different running
shoes or adding orthotics to the mix. Most shoes lose 75%
If you have ruled out all the worrisome spine issues, you of their shock absorption after approximately 500 miles.
may have an uneven pelvis or unequal leg lengths. These This appears to be the critical point in which injuries tend
conditions are relatively common and can be ascertained to develop as a result of shoe wear. Thus it is important to
with a good biomechanical exam. With either, the have a rough idea how many miles are on your shoes and
muscles on one side are being pulled. They're tense to to replace them before soreness begins. If your shoes are
begin with, and the added stress of running can put them not worn out, see your podiatrist for recommendations of
into spasm. shoe types and to see if an orthotic will help decrease the
biomechanical strain causing your back pain.
Relatively weak abdominal and lower back muscles
might also contribute to the problem. Running generally In most cases of lower back pain, you will benefit from
tends to cause strength imbalances between these muscle exercises to strengthen your back and abdominal muscles.
groups. Add tight hamstrings, another common condition
among runners, and you have a nifty recipe for back pain. Back pain can be an indicator of a serious problem and
Core strengthening exercises and a lot of stretching can can lead to a cascading injury that slows your running to
help. a complete halt! Muscular back pain is the most common
and can be annoying and complicated to treat due to the
Finally, the root cause is often in your foot, the last place myriad of causes. If you have severe pain, seek medical
most people look! Back pain is one of the many possible attention immediately. If your pain is mild and seems to
injuries associated with flat feet and over-pronation. be directly related to your running, look to your feet as a
Likewise, if your feet are rigid and high-arched, their possible contributor to you pain.
Dr. Marybeth Crane is a board certified foot and ankle surgeon and veteran marathon-running podiatrist. For more information
on running injuries, visit www.myrundoc.com or email her at firstname.lastname@example.org. For appointments call (817)416-6155.
18 FOOTPRINT | November 2009
H O L I D AY
PA RT Y
Hotter 'N Hell
Suann Lu Decemb
ndsberg er 5 • 6
Home in pm
All R AW
d a side
dish to sh
(l-r) Joe Allen, Hal Hardister, Rick Fogle and Larry Watch fo
Bennet. Apparently Larry did not get the memo...for details o
the finish line pose you are to cross your arms. R AWforu
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.
Reba Becker demonstrates why carrying Massage for an athlete by an athlete. Onsite
the bike will slow you down.
chair massage & out calls available.
be a Star…
be a Water Duty Volunteer
The sign-up sheet is located on the back door
of the clubhouse.
Sign up for just one day; it is not required that you sign
up for both Saturday and Sunday. You can also work
(l-r) Larry Bennet, Jay Smith and Brian Luker in tandem, one member puts out the water and
the other takes care of the pick up.
November 2009 | FOOTPRINT 19
do you prefer roads or trails?
Either. Trails offer varied terrain and remind me of cross country
In Step With while roads allow you to really stretch out your stride for a more
paced workout. I think both are important.
Tim Jacobs Where is the most unique or unusual place you have
The Circus Maximus in Rome, Italy. I was in Rome on business
and a number of us decided to run every day. We would run to
Tim Jacobs the Coliseum and on to the Circus Maximus to run laps. It was
neat to imagine all the chariot races and sporting events that had
taken place there 2,000 years earlier. The tourists just thought
we were nuts.
are you native texans?
No, I am originally from a small town in Indiana. What do you consider your biggest running achievement?
I don’t know. I really enjoyed running the 2007 Marine Corps
What brought you to texas?
Marathon. It was the best organized race I have ever been in
I was an engineering professor at Duke University in North
and really fun. The crowds were extremely supportive of all the
Carolina. Sabre (a subsidiary of American Airlines at the time)
wanted to create a research group to help develop new software
products for airlines and recruited me to come to Texas and join the What running gear would you never travel without?
newly-formed group. At the time I joined, there were only five of Aside from the obvious necessities like shorts and shoes, a
us in the research group. We had a great deal of fun trying out new running hat!
research ideas and concepts.
do you gu, gel, gatorade®, or other?
how long have you been running? On longer runs, I will either Gu or gel. I do stay hydrated by
I began running in 1976 when I joined my junior high track team carrying water in my fuel belt.
– I tried football, but at 90 pounds, that was a less-than-thrilling
experience for me. What has running taught you about yourself or what have
you learned about life through running?
how long have you been a raW member? Always try your best and never give up! A true sense of
Since 2005. accomplishment comes from knowing you gave it your all.
Anything less is soon forgotten.
Who was the first person you met at raW or at first showed you
the route or really “took you in?” do you have a spouse or significant other, any children?
Kathy (Kat) Sparks. We both took karate lessons at the same martial Yes, I have a wonderful and supportive wife Judi and three
arts school and she suggested I come and join RAW. I had run in the beautiful children; Aidan (13), Anna (11) and Kyla Dale (8).
area and on the trails since moving to Texas in 1996, but had never Aidan now runs track and really enjoys it and Anna has been in
joined or run with RAW. “Girls on the Run” for the past three years.
Why running? are you a professional runner or do you have another job?
I have always been an endurance athlete and I really enjoy activities I am not a professional runner. I am actually a research engineer
that push a person to rely on stamina. When I was running cross and the chief scientist for American Airline’s Operations
country in high school, several of us on the team participated in an Research (OR) group. As a member of the OR group, I help
annual 24-hour relay. We did this all four years of high school and I develop new techniques and models for efficiently scheduling
enjoyed it. In fact, I really enjoyed the friendships and camaraderie the airline, managing the seat inventory and maintaining the
that we developed while members of the cross country team. I aircraft.
continued to run during college and graduate school at Purdue
University. I found that running was relaxing and therapeutic. As a Besides running, what other fitness activities do you enjoy or
doctoral student, I found that running helped me generate new ideas do as cross-training?
and formulations for my research. It was also during this time that I I am very involved in martial arts and teach karate to kids and
began to run local triathlons. My brother began running these races adults at the Grapevine Community Center as a member of the
with me and ended up becoming a very serious and competitive Legends Martial Arts program. I am a third-degree black belt in
triathlete. Running is also a great way to stay healthy and keep a American Karate. In addition, I specialize in a style known as
clear mind. Pilipino Arnis (the art of stick fighting) and teach classes in this
style on the weekends.
do you do anything special before or after running, or do you
have any pre/post-race ritual? I also enjoy cooking and trying out / creating new recipes,
Before I run I stretch, but like most runners, I tend to not stretch especially fish.
enough! After running I have hot green tea with honey and a bowl
of oatmeal. I know that sounds strange. What would the members be surprised to learn about you?
I am an avid musician and enjoy playing the French horn and
do you have a favorite place to run? trumpet. Every week I join Aidan and Anna at band practice and
Not really, but I do enjoy exploring new venues (parks, trails, etc.). play along. It is a lot of fun doing things with the kids.
20 FOOTPRINT | November 2009
RAW RACE RESULTS send your race results to thomas “t.o.” okazaki at email@example.com
From 5Ks to ultRAs
Aug. 1, Arlington, TX Richard Evans: 1:09:32, 2nd AG Spareribs LaMothe Kat Sparks: 23:13, 2nd AG
summer sizzler 5K Ross Darrow: 1:49:20 Doug Noell Mary Keeffe: 24:37
Ken Hall: 17:01, OMW Summer Bath 5K Kristine Hall: 26:25
Team-RAW HIDE: 27:41:54
Kristine Hall: 25:35, 2nd AG Dale Mauger: 24:33, 2nd AG Anne Sommerfeld: 29:04
Priscilla Reese: 24:59, FMW Steve Johnson: 32:37
Aug. 1, Dallas, TX Noreen Henry
Nicole Luccioni: 35:31
the dRC 3x2 XC Relays Aug. 13, Ft. Worth, TX Jeff Barnhart
Helene Walker: 1:11:03
subMasters-Mixed division trinity 5000 summer series #11 Robin Pearson
Two Minis and a Cooper: Helene Walker: 25:08, 2nd AG Kevin Wessels Sept. 11, Olathe, KS
42:02.02, 2nd AG Elizabeth Lawrence: 26:30, 1st AG Staci Rivero Patriot’s Run 2009
Jennifer Dean Julie Sampson: 28:44, 2nd AG Doug Keeffe (9 hrs, 11 min.)
Julie Kaner* Kimberly Davis: 30:05, 2nd AG Mary Keeffe Steve Grady: 40.768 miles
Ryan Cooper Todd German
Aug. 15, Dallas, TX Sept. 12, Austin, TX
Masters-Female division Monica Johansson
uPC life Without limits Keep Austin Weird 5K **
Dashing Divas: 45:11.07, 1st AG Jim Rubalcaba
Run Walk Roll 5K Kelly Richards:
Kristine Hinojos* Cindy Lee
Kristine Hinojos: 22:35, FMW Kirsten Keats:
Candace George Mike Ahearn: 24:43 Aug. 30, Wichita Falls, TX Susan Barnett:
Angela Eusery Wee-Chi-tah half
seniors-Male division Aug. 16, Ft. Worth, TX ** Chose “untimed option”
FWRC Watermelon 5K Marathon trail Run
We’re Back: 54:02.53 Marty Metzger: 2:12:03 Sept. 12, Haltom City, TX
Cline Talpin Jill Smith: 28:21, 2nd AG
Kimberly Davis: 30:25, 3rd AG Tia Metzger: 2:32:25, 2nd AG Mercy hearts spur on drive 10K
Jim Welski Kristine Hinojos: 46:12, OFW
Henry Galpin* FWRC Watermelon 1 Mile Relay Sept. 5, Dallas, TX
Female Teams: Randy Power: 49:45, 1st AG, PR
dRC Breakfast Bash 5 Miler
*Member of RAW Cathy Buchanan / Priscilla Marty Metzger: 51:19, 3rd AG, PR
Priscilla Reese: 41:36, 2nd AG
Reese*: 5:24, 1st place Margaret Powers: 53:04, 2nd AG
Aug. 2, Dallas, TX Mike Ahearn: 41:49
Michelle Blackard: 53:59, 1st AG
two White dogs 5K *Member of RAW Sept. 6, Koloa, HI Diana Hill: 59:39. 1st AG
Priscilla Reese: 25:21, FMW Kauai half Marathon Mercy hearts spur on drive 5K
Aug. 23, Dallas, TX
Aug. 6, Ft. Worth, TX the hottest half Doug Noell: 1:50:25 Priscilla Reese: 24:56, FGMW
trinity 5000 summer series #10 Robert Fowler: 1:30:52, 3rd AG Courtney Noell: 2:29:56
Sept. 12, Las Colinas, TX
Kimberly Davis: 30:21, 2nd AG Chris Hinkel: 1:32:15 Sept. 6, Albuquerque, NM Radiant system sprint
Tim Oberholzer: 1:38:45 new Mexico Marathon For Cancer 5K
Aug. 8, McKinney, TX
Kristine Hinojos: 1:41:54, 2nd AG Lesley Toops: 5:23:46, PR Spareribs LaMothe: 24:27, 2nd AG
McKinney historical 5K Run Julie Burns: 1:50:12
Colleen Casey: 18:47, 1st AG Sept. 6, West, TX Sept. 12, Southlake, TX
Ed Stoddard: 1:52:34
Nick Kannady: 26:09 Traci Rodney: 2:38:17 Westfest Kolache 5000 southlake Carroll XC invitational
Aug. 8, Arlington, TX Curt Burgess: 2:42:07 Blade Norman: 19:36, 2nd AG Felice Johnson: 12:41
Race Against hunger 5K the hottest 10K Elizabeth Rudy: 21:21, FMW
Sept. 19, Arlington, TX
Blade Norman: 19:37, MMW Craig Minyard: 36:23, OMW Sept. 7, Ft. Worth, TX 20th Annual Communities
Molly Tucker: 20:30, OFW Colleen Casey: 39:01, OFW FWRC labor day 15K Against Crime 5K
Elizabeth Rudy: 21:38, FMW Mitch Kent: 47:44, 2nd AG Ken Hall: 55:11, MMW Blade Norman: 19:17, MMW
Priscilla Reese: 25:05, 2nd AG Priscilla Reese: 52:41, 1st AG Troy Pruett: 59:14, 2nd AG Tim Yatko: 20:45, 1st AG
Michelle Blackard: 56:42 Robert Fowler: 1:02:23 John Ball: 21:00, MSrW
Aug. 8, Rodeo Beach, CA
headlands 100 Mile Aug. 29, Arlington, TX Terry Marcott: 1:04:18, MGRMW Elizabeth Rudy: 21:17, FMW
endurance Run August gusto 5K Mark Lehrmann: 1:08:03 Kim Danahy: 27:10, 1st AG
Letha Cruthirds: 29:22:00, 1st AG Elizabeth Rudy: 21:20, OFW Brad McClew: 1:08:07 Kimberly Davis: 29:52, 1st AG,
Laura Nelson: 1:08:16, 1st AG
Aug. 9, Titusville, PA Aug. 29, Dallas, TX Sept. 19, Addison, TX
Lee Rebodos: 1:10:06
drake Well Marathon Fit to Fight 5K Addison’s octoberfest 5K
Kristine Hinojos: 1:10:26, 3rd AG
Lesley Toops: 5:38:27 Dale Mauger: 24:10, 2nd AG Mike Ahearn: 23:21
Tim Jacobs: 1:10:35
Aug. 9, Irving, TX Aug. 29-30, Mt. Hood Jack Hase: 1:11:40 Sept. 19, Maui, HI
heels & hills “A dollar A K” 5K to Seaside, OR Steve Buksh: 1:12:54 Maui tacos 5K
Tony Flesch: 32:12, MMW the nike hood to Coast Heather Wallace: 1:18:35 Kathy Calkins: 27:08
Karen Wales: 37:56, 2nd AG Relay-197.2 miles Priscilla Reese: 1:22:04, 3rd AG Sydney Noell: 1:08:37, 1st 5K
Helene Walker: 1:23:39 Julia Noell: 1:08:37
heels & hills “A dollar A K” 10K Team RAW SEEK: 26:51:42
Mike Ahearn Elizabeth Lawrence: 1:25:48
Byron Benoit: 41:34, OMW Sept. 19, Lewisville, TX
Michelle Putze Paul Gerba: 1:26:43
Mary Lessor: 58:35, 1st AG Race For the Chidren 5K
Dan Jones Richard Maas: 1:31:42
Shawna Mohler: 1:09:37 Spareribs LaMothe: 24:11, 1st AG
Karen Jones Kathryn Gleghorn: 1:33:30
heels & hills “A dollar A “K” 15K
Brad Liles Teresa Lehrmann: 1:40:27 Sept. 19, Keller, TX
Stacy Ward: 1:19:14, 1st AG
Steve Rush Bruce Gleghorn: 1:46:56 Run in the dark 5K
Spareribs LaMothe: 1:23:26, 1st AG
Ken MacInnes Traci Rodney: 1:57:03 Chris McConnell: 21:58
Aug. 9, Dallas, TX Samantha Galpin FWRC Labor Day 5K Kristine Hinojos: 22:53, 3rd AG
summer Bath 15K Henry Galpin Mitch Kent: 21:43 Dale Mauger: 25:58, 2nd AG
Frankie Agius: 1:05:38, 1st AG Jim Uhelski Doug Keeffe: 22:08, 3rd AG Anne Woods: 33:51
November 2009 | FOOTPRINT 21
Deb Stuart: 37:04 Elizabeth Rudy: 21:35, FMW Sept. 12, Madison, WS Cycling
Vern Lumbert: 39:09 Carrollton Runner’s Club 1 Mile Ford ironman Wisconsin Aug. 29, Wichita Falls, TX
Blade Norman: 5:32:32, OMW (2.4 mile swim/112 mile
Sept. 19, Ft. Worth, TX hotter ‘n hell 100 Miler
Sept. 27, Las Colinas, TX bike/26.2 mile run)
september stroll For Babies 5K Joe Allen, 1st 100 Miler
Al Walker: 13:06:14
Maria Dauphinais: 26:36, FMW heels & hills & him Ted Amyx
Sept. 19, Dallas, TX half Marathon Sept. 13, Denton, TX Reba Becker
toyota tour des Fleurs 20K
Jack Hase: 1:35:11, 3rd AG old College triathlon Kevin Cooper
Kristine Hinojos: 1:37:45, Matt Barnhart: 1:28:27, 1st AG Jennifer Cooper, 1st 100 Miler
Jeff Garber: 1:18:49, MMW
FMW, 2nd OF Janet Dixon, 1st 100 Miler
Rick Hanson: 1:19:46, 2nd AG Sept. 13, Grand Prairie, TX
David Ball: 1:38:18 Dennis Dixon, 1st 100 Miler
Tim Oberhozer: 1:33:44 PrairieMan long triathlon
Randy Powers: 1:46:42 Hal Hardester
Mitch Kent: 1:35:27 (1.2 mile swim/56 mile
Helene Walker: 1:55:08, 3rd AG Laurie Lukanich
Melissa McKibben: 1:53:32 bike/13.1 mile run)
Margaret Powers: 2:01:06 Brian Luker
Carol Wise: 2:17:26 Julie Burns: 5:06:29, 2nd AG
Elizabeth Lawrence: 2:04:17 Marty Metzger
Leslie Horwitz: 2:22:12 Julie Sheridan: 5:10:57, FMW
Kathy Caukins: 2:06:40 Matt McCullough, 1st 100 Miler
Traci Rodney: 2:25:38
Rianne Rhead: 2:08:21 PrairieMan sprint triathlon John Ruiz
toyota tour des Fleurs 10K
Maria Dauphinais: 2:12:46 (500m swim/27K bike/5K run) Jay Smith, 1st 100 Miler
Priscilla Reese: 51:03, 2nd AG
Bridget Smith: 2:15:45 Scott Decker: 1:13:58, OMW Janet Dixon, 1st 100 Miler
Brad Frazier: 51:26
Crisann Becker: 2:26:42 Sonia Soprenuk: 1:46:43 Dennis Dixon, 1st 100 Miler
Laura Hause: 53:04
Charlyn Maloy: 2:27:08 Joe Allen, 1st 100 Miler
Danyah Arafat-Johnson: 59:58, PR Sept. 19, Oklahoma City, OK
Traci Rodney: 2:42:57 Jay Smith, 1st 100 Miler
Stephen Revel: 1:01:01 Redman ironman
Ross Darrow: 2:56:26 hotter ‘n hell 100K
(2.4 mile swim/112 mile
Asics lukes texas Laura Arbani
Sept. 27, South Lake Tahoe, CA bike/26.2 mile run)
10K Challenge Bill Brown
lake tahoe embassy suites Alberto Battaglino: 15:04:06
Laura Nelson: 43:11 Wayne Eichel
half Marathon Redman half ironman Rick Fogel
Sept. 20, Maui,HI Ros Dalrymple: 1:55:54, 2nd AG
(1.2 mile swim/56 mile Eddie Leyton
Sept. 27, Omaha, NE bike/13.1 mile run) David Moyer
Ken Hall: 2:52:49, MMW***
omaha Marathon Abby Cox: 4:58:55, PR Pam Neven
Kristine Hall: 4:22:04, PR
Mark Lehrmann: 3:48:59 Byron Benoit: 4:59:37, PR Craig Pollard
Alan Noell: 5:59:54
Kelly Richards: 3:53:54, 3rd AG Brad Pearson: 5:04:12, PR Steve Stamos
Lesley Toops: 6:21:30
Lee Miller: 5:21:15, PR Cevin Wyatt
duathlons & triathlons
***Set a new men's Mary Lessor: 5:22:13
hotter ‘n hell 50 Miler
age-group course record Aug. 2, Dallas, TX Lee Rebodos: 5:27:24, 1st Half
two White dogs duathlon Marty Metzger: 6:02:45, PR
Maui half Marathon Kelly Rhoten
(2 mile run/9.4 mile bike/2 mile run) Mark Minorik: 6:21:16
Lisa Noell: 3:29:51 hotter ‘n hell 25 Miler
Robin Pearson: 1:01:55, 1st AG Jeff Barnhart: 7:06:08, 1st Half
Pat Noell: 4:32:36 Bridget Smith
Kimberly Davis: 1:14:32, 1st AG Scott Meador: 7:27:55, 1st Half
Sept. 26, Dallas, TX Janet Dixon: 7:52:20, 1st Half Sept. 26, Glen Rose, TX
Aug. 9, Denton, TX
Autumn equinox 15K Redman olympic distance texas time trial 12-hr
tWu Pioneer Power sprint tri
Julie Burns: 1:16:25, 1st AG (1.5K swim/40K bike/10K run) Bike Race
(300 meter swim/20K bike/5K run)
Mark Miller: 1:00:33, 1st AG Steve Cox: 2:51:09 (26.2 mile/loop, 1,500
Noel Widdowson: 1:17:18
Autumn equinox 5K Edward Leyton: 3:27:14 feet climb/loop)
Matthew Barnhart: 1:26:47, 2nd AG
Priscilla Reese: 24:38, 1st AG Steve Stamos: 3:57:05 Ryan Burns: 132 miles
Aug. 16, Grand Prairie, TX
Sept. 26, Big Sur, CA Sept. 20, Cancun, Mexico Kayaking
Prairie trail off Road tri
Big sur trails half Marathon ironman 70.3 Cancun
(400 meter swim/20K bike/5K run ) Aug 30, Bastrop to Columbus, TX
Ros Darlymple: 2:09:46, 1st AG (1.2 mile swim/56 mile
Karen Robertson: 1:29:15, OFW Colorado River 100 Mile
bike/13.1 mile run)
Sept. 26, Keller, TX Roy Robertson: 1:44:05 Marathon Canoe Race
Laurie Lukanich: 6:10:24, 1st AG,
how the West Was Won 10K Aug. 23, The Colony, TX Ironman 70.3 World Qualifier
Tandem Female Class:
Anne Sommerfeld: 56:29, PR 17:29, 2nd Place
take on the heat triathlon Sept. 26, Stillwater, OK
how the West Was Won 5K Debbie Carpenter*
(350 meter swim/12
Kristine Hinojos: 20:29, OFW osu outdoor Adventure Nancy Alvarez-Bills
mile bike/5K run)
Mitch Kent: 20:19, 1st AG Fall triathlon
Lee Rebodos: 1:06:24 *Member of RAW
Dale Mauger: 22:50, 1st AG (1/2 mile swim/21 mile
Noel Widdowson: 1:11:08
Vern Lumbert: 24:20 bike/3.1 mile run)
Aug. 30, Penticton, B.C, Canada Matt Loewen: 2:03:51, 1st Sprint Tri
Sept. 26, Mansfield, TX legend
subaru ironman Canada
Pecan Festival Run 5K Sept. 27, McKinney, TX
(2.4 mi swim/112 mi 1st hM-1st Half Marathon
Kimberly Davis: 29:35, 3rd AG Playtri stonebridge 1st M-1st Marathon
bike/26.2 mi run)
Ranch triathlon 1st tri-1st Triathlon
Sept. 26, Mineral Wells, TX Scott Decker: 11:17:28 1st ultra-1st Ultramarathon
Run From the ducks 8-hr ultra Sept. 7, Plano, TX
(1500 meter swim/24 Ag-Age Group
Laura Nelson: 43.97 Miles
Blackland triathlon mile bike/10K run) BQ-Boston Qualified
Thomas Okazaki: 35:00 Miles oW-Overall Winner
(300 meter swim/15 mile Brad Pearson: 2:29:12
Denny Maietta: 37:00 Miles oFW-Overall Female Winner
bike/3.1 mile run) Michelle Blackard: 2:56:44, 2nd AG oMW-Overall Male Winner
Sept. 26. South Lake Tahoe, CA Tim Oberholzer: 1:18:04 Diana Hill: 3:02:11 MMW-Male Masters Winner
lake tahoe Marathon Michelle Blackard: 1:25:21 FMW-Female Masters Winner
Playtri stonebridge MgMW- Male Grand Masters Winner
Shannon Allen: 4:52:37 Traci Inman: 1:34:29
Randa Foster: 1:38:15, 1st Sprint Tri
Ranch triathlon FgMW- Female Grand Masters Winner
MsrW- Male Senior Winner
Sept. 27, Carrollton, TX Christine Bassano: 1:44:02, 1st AG
(750 meter swim/12 FsrW- Female Senior Winner
Carrollton Runner’s Club 5K Mike Bassano: 1:49:40
mile bike/5K run)
Blade Norman: 21:03, OMW Scott Decker: 1:11:32, 1st AG
22 FOOTPRINT | November 2009
LAKE GRAPEVINE RUNNERS & WALKERS CLUB
New Membership Renewal Male Female DOB___/___/___
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.
RAW now offers online renewals (and new memberships) through Active.com at
membership You can still renew at the clubhouse or through the mail. Simply fill out the
current membership application and drop it off or send it in.
lake Grapevine Runners & Walkers
Todd Farrell Su Landis Julie Pirro
Stephen Garfield Suann Lundsberg Melissa Schlenker
Claudia Halman Matt McCullough Abbie Siedel
Wolfgang Heidrich Elizabeth Mendiola Marci Sims
Edward Henderson Michelle Newton Tommy Spain
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Welcome to all of our New Members
November 2009 | FOOTPRINT 23
Lake Grapevine Runners & Walkers Non-Profit
P.O. Box 2982 U.S. Postage
Grapevine, TX 76099 PAid
Permit No. 243
A VisitoR oR
After reading this
issue, drop it off
at the clubhouse
for visitors to get
to know us.
What’s in a Nickname?
By Kevin “(insert moniker of choice)”Wessels
L ook, I get the nickname thing. We’ve got some great ones
in the club. Sometimes it’s meant to differentiate people,
like “K2.” Other times, it completely replaces your identity,
“K-Dub” morphed into “El Kevino.” I clearly understand that.
Hot, Latin blood and all. Has a real “caliente” feel to it. En
like “Spareribs.” We have running-related nicknames, such as
“Flash.” For others, it’s to commemorate a favorite beverage, Of course, because of my hobby, I was also known as the
as in “Tini.” And then there’s the all-encompassing, cult-of- “Biermeister.” Who wouldn’t love that name? And my partner
personality nickname, “Diva.” No question who’s primping in crime was the “Brew Monster.” Truly appropriate because
hair and wearing multiple layers of clothes there. you breathe fire after drinking his beers. When he brings his
homebrew out to a party, he has to put those hazardous cargo
I like nicknames. I’ll even feel obligated to refer to people by signs on his truck.
their nicknames from time to time. So here’s my question:
what happens when people can’t decide on a nickname? I I was slowly becoming the guy with all the nicknames. Then
mean, is there a 30-day trial? Are people talking and saying, one day this summer, I was brewing a batch of beer. As you
“Look, we’ll give this a try and see what we think?” can probably imagine, I meticulously followed the recipe. I
even had a second person keep time on a stopwatch for me
I got my first RAW nickname in 2004. Because I had to leave to make sure all the steps were executed perfectly. However,
and “scoot” home, I became “Scooter.” OK, not a bad name. because I made it look so easy, somebody thought I must’ve
I mean one of the greatest Yankees of all time, Phil Rizzuto, bypassed some procedures. So, within seconds, I had my
was called “The Scooter.” It doesn’t exactly initiate fear in umpteenth nickname, “Shortcut.”
other runners when people yell, “Go Scooter!” in a race, but,
heck, I’ll do my best to “scoot” by them. But it didn’t end there. During Hood to Coast, I was known
‘round them parts as “Free spirit Kev.” Probably the truest
Quietly, a new name started to emerge when K2 called me, nickname for my always easy-going, laissez-faire attitude.
“K-Dog.” Maybe I could even “gangsta” it up a bit and go You know me, che sarà, sarà.
by “K-Dawg.” But then I wondered how someone cheering
K-Dawg could explain to my competitors that they should fear They say you can’t be all things to all people, but I think
me because of how it’s spelled. The time it would take for me there’s an exception. Apparently, I am a lot of things to several
to explain, “Did you hear that? It’s spelled d-a-w-g, lady, so people because each person seems to have a nickname for me.
you better be scared.” Well, at least her laughing might slow Can we not come to some agreement?
her down enough to miss placing in the 60 to 64 age group.
You know, I feel like the puppy that everyone in the house is
Then came “K-Dub,” a “ByRun” and “Buster” favorite. Short. trying to name to see which one sticks. Oh, I wish I hadn’t
To the point. I liked it. said that – I think my newest nickname will now be “Velcro®.”
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