Lake Grapevine Runners & Walkers September 2006
60 Minutes to Freedom Fun Run
RAW pioneers blaze a new annual tradition at the “60 Minutes to Freedom” on July 4th.
By Henry Galpin
J uly 4th dawned on the warm,
humid side at Carroll Middle
The unique venue, one hour on a
quarter-mile track, allowed each
Comments like, “Who’s idea was this?”
and the less subtle, “I’m going to kick
School for the kick-off event of the runner/walker to view everyone in the your butt when this is over!” made for a
club’s full holiday calendar. Billed race for the entire duration or at least fun-filled morning.
as a “fun” run it was obvious early until vision was irreversibly blurred
that the weather conditions weren’t by sweat. It also allowed for real-time Luckily, humans forget pain and agony
going to accommodate fun for long. feedback to the race director who once it has subsided and the final
Approximately 9.26 miles later the made the mistake of running his own consensus seemed to be, “Let’s do it
overall winner, Troy Pruett, mercifully race instead of taking Joe Luccioni’s again next year.” If you missed this
ran out of time. The women’s winner, suggestion of doing breakfast and year’s “60 Minutes to Freedom,” put it
Mindi Rice, covered 9.12 miles and was returning to the stadium when the on your calendar for next year now; it’ll
the only runner left unlapped by Troy. hour was up. be held on the first Wednesday in July!
Over 40 RAW members participated LAKE GRAPEVINE RUNNERS AND WALKERS ANNUAL
in this year’s “Too Hot To Handle”
15K and 5K running events. After a Duct Tape Duet
week of temperatures with highs in This annual club fun run will be
the 105-degree range and lows only held on Saturday, September 16.
in the upper 80s, many feared that This two-person team is a perfect
this year’s event would again live up competition for all ages and abilities.
to its name.
to hot to handle | page 9
Duck tape Duet | page 5
runners & walkers Club
P.O. Box 2982
Grapevine, TX 76099
rAw board and Committees K2 to you
PreSIDent | Kelly Richards
vICe PreSIDent | Jeff Barnhart
JeffB@RunnersAndWalkers.com This message comes to you with RAW enthusiasm!
Heading into my last term as president I am as
SeCretAry | Steve Rush
SteveR@RunnersAndWalkers.com excited about the club now as I’ve ever been.
I’m eager to serve for a final year with a main
treASurer | Craig Minyard
CraigM@RunnersAndWalkers.com objective of setting the club up for long-term growth, stability and success. I
fully expect RAW to be running strong in 20 or 30 years from now. I just hope I
am too! I’ve enjoyed seeing new ideas become traditions, having countless
activities added to the calendar of events and seeing the club membership
John Bush grow especially the past two years.
Tony Flesch With growth comes change and change isn’t easy for most people, myself
TonyF@RunnersAndWalkers.com included. I often joke that I dislike change so much I don’t even like it when
Henry Galpin the change is good! But change is inevitable. And it’s healthy, for people
HenryG@RunnersAndWalkers.com and organizations. We’ll possibly be making changes to our bylaws. They’re
Cindy Lee currently under review (see page 3). There will be changes with the way we
CindyL@RunnersAndWalkers.com make pre-run announcements. This is now a shared duty and any member
may make announcements. Just let me know if you’re interested in giving
Bridget Smith them. I’ll even help you out by supplying the information to announce. Think
BridgetS@RunnersAndWalkers.com of it as your own Toastmasters experience! Now each board member has a
specific set of responsibilities that they will be focused on during their tenure.
Footprint They will document their journey and at the end of their term they will pass
on a binder of information to the next individual. So, that new individual will
Kelly Carper Erickson & Kevin Wessels be set up for success from day one. The transition and end result will be
email@example.com that things are running so smoothly no one even notices the change. To the
DeSIGner | Lorraine Wessels
average member RAW will simply be a fun, warm, inviting and encouraging
ProDuCtIon | Doug Noell place to run.
membership Data After all, some things should never change.
Doug Noell See you at the lake, ~K2
Calendar of Upcoming Events
Check the RAW E-Bulletin Board to verify all events: www.runnersandwalkers.com
RAW Calendar Upcoming Events
Saturday & Sunday Walk/Run | 7am from the clubhouse Saturday Night Live | 1st Saturday of every month
October 7, 2006, 5pm at Esparza’s in Grapevine
Wednesday Trail Run | 7am from the clubhouse November 4, 2006, 5pm at Boston’s in Grapevine
Friday Trail Run | 7am from the clubhouse Duck Tape Duet | September 16 at the Clubhouse
RAW off to the Races | September 30 Vineyard Run
To see what’s happening, log on to www.runnersandwalkers.com
2 FOOTPRINT | September 2006
Biking Built for 2 CONGRATULATIONS
• Congratulations to Jessica
Dan Banse and Ruanne Varden were
Richardson and Rick Hanson who
married on July 25 at the Register’s
were married in June.
Annual Great Bicycle Ride Across Iowa.
After riding 77 miles that day, they were • Congrats to Lauren Evans and
married in a beautiful butterfly garden Drayton Shanks on getting married
in Waukee, Iowa. Congratulations to the in July. Drayton is a member and
happy couple. Lauren is the daughter of members
Mike and Karen Evans.
• Congrats to Michelle Arie and
husband James Williams for the
RAW Bylaws Review purchase of their first home (good
news for RAW—they practically
At the July Board meeting, it was decided that the current club Bylaws should be
reviewed. The Board established a committee of two board members, John Bush live on the east loop course!).
and Tony Flesch, and one nonboard member, Chris Reyher to review the current
bylaws and make recommendations to the Board.
The Bylaw Review Committee would like to solicit input from the membership on • Mike Evans has agreed to be the
their suggestions for revisions to the current bylaws. Copies of the current bylaws new Bold in the Cold Race Director.
are available at the clubhouse. Please send any comments or suggestions to
• The births of Ashlyn and Christian,
the grandchildren of John and
• Ken McInnes, Flower Mound Fire
Chief, received a Congressional
commendation for his work fighting
fires in the Texas Panhandle.
A nice breeze stopped short of blowing out the tiki
THAnK you & ConGRATuLATIonS!
torches. Janet Dixon’s fresh pineapple fruit platter
seemed to attract the most compliments — quite a feat ThANk YOU
considering the depth of highly respected competition.
• We thank all of our volunteers who
The event was a good chance to see how well newer
put out water and sports drink for
members clean up, but we had a hard time recognizing
the weekend runs for July and
some of them. Are there really that many new
August. We appreciate each and
members, or were some of them party-
every one of you.
crashers off the street? It was quite a change
from the more intimate RAW luau of a few RAWear
years ago when we only had about seven
• Get the latest in RAW signature
of us! As the RAW Luau continues to grow,
wear. See Kelly “K2” Richards
2007 should be even better!
to purchase tops, shorts and
June - July club turn-out LOST & FOUNd
• Items in the Lost & Found are
June and July average usage per weekend is up eight people per weekend day as piling up! If you’ve left something
measured against the same period last year. Highest single day attendance for June
at the clubhouse please check to
was 49 on 6/11 and for July was 54 on 7/15.
see if we’ve found it. All unclaimed
June July 2006 Totals items are in the white cabinet along
Weekends only 351 397 2,127 the north wall of the clubhouse.
All Days 440 551 2,775
No. of Weekends 4 5 30 If you have news to share with
Closed Days 0 0 3 RAW, please send your footnotes to
Missing Data Days 0 0 2
Average Usage Per Weekend Day 49 40 39
September 2006 | FOOTPRINT 3
1999-A Year of Growth
RAW Becomes a Major Factor in the Running Community
By Chris Reyher
1999 was a year of experimentation, Street Days. It was held near the Hilton cargo net climb, and an orienteering
growth, and maturity for the running Lakes Hotel. The race had become test just to see if you can still think and
club. It was probably one of our most too large for the city staff to manage follow directions to the finish line? The
informative and successful years up to and the city asked RAW to take it over three-person teams were: Kat Loewen,
that point. Here is a monthly summary completely. Eileen Fontaine and Ray Harris, and Melissa “MoJo” Jerome,
of the key events that closed the final Chris Reyher were the race directors and the Fontaine family, Eileen, Richard
decade of the 20th century and and each of them aged about ten and their son, Craig.
ushered in a new era. years by the time the last runner crossed
the finish line. It was the largest event In September, Richard Craft stepped
In January, we held the inaugural RAW had produced so far. It was very down and Eileen Fontaine was elected
Bold in the Cold 5K/15K. There were successful, but the club agreed it President. The other officers were
approximately 75 participants and it was too large to adopt without a lot of Ray Harris (Vice President), John Bush
was anything but cold that day. city support. That was the last year for (Second Vice President), Kandy Kobar
the Gallop. (Secretary), Kat Loewen (Treasurer),
RAW’s persistent lobbying at City Hall and Gary Howsam (Vice President of
helped get the city behind a formal Then came June. We are now familiar Common Sense). Steve James, Barbara
plan for a trail system for the city. with the color-coded mile markers with Martin, and Chris Reyher were the
Grapevine joined other North Texas the footprint out on the trails, but a lot of Members-at-Large.
communities in forming a plan for time and several meetings with the city
the so-called “Veloweb Trail” that will were required to get them approved. In October, RAW held its first really weird
eventually link biking and pedestrian They were finally approved and we had Halloween costume party at the club
trails in several communities in the the markers painted within the month. house. (What happens in the clubhouse
area. The initial ground breaking was They were a bit high maintenance and stays in the club house.)
attended by RAW representatives for a new, simpler system was recently put
the 2.7 mile link along Ira E. Woods at in place. In November, we were still recovering
the Cotton Belt right-of-way. from the Halloween Party. For the party-
In July, “RAW” took on a completely goers’ sake, we decided we needed a
February was a stellar month for RAW different meaning. “Sporting types” good month between RAW events.
competitors. Led by the likes of Terry participated in a clothing-optional
Marcott, Stacie Sauber, and others, race at a nudist camp not far from Finally, in December, we hosted the
RAW became regulars in the results of Grapevine. The male participants, RAW aid station at the White Rock
most local and distance events. who have admitted to participating, Marathon. The aid station was located
were Richard Craft, Jeff Brown and at Mile 17. The Cross Country Club of
March saw the initial, but short-lived, Jim Hopkins. The female participants Dallas (CCCD) was gracious enough
Top o’ the Mornin’ 5K/10K. were... [What? You think I want my house to let us use their clubhouse at that
burned down? You’ll just have to figure location. For the second year in a
In April, RAW sent Gabe Pugliese, that one out for yourself!]. row, RAW won the most enthusiastic
Mike Doud, Duncan Stewart, Gary award. As usual, RAW runners turned in
Howsam, Kathy “Kat” Loewen, and July also was a sad month for RAW as outstanding times.
Stacie Sauber to the Boston Marathon. Joe and Evelyn Luccioni moved back to
It was the largest RAW – Boston the Bronx in New York City. Fortunately, 1999 was indeed a great year. We
contingent to date. they quickly realized their mistake and learned a lot about our abilities and
came back to us. We are not going to limitations. We became very proficient
Also in April, we hosted another let them get away again…ever. at producing races. Our runners shined
experimental race. The run was a brightly in the race results each Sunday
2 mile / 5 mile race called, You Can In August, RAW members showed and, as a group, we were becoming a
Run, but You Can’t Hide. Funny, but their stuff by participating in the Hi Tec family!
no one admitted to naming that Adventure Race. How about a four mile
race. Apparently that person was run, 1-1/2 mile kayak race, another three Oh yes, and Marty “Buster” Metzger
able to hide! mile run to warm down, followed by a increased his long runs from three to
10 mile mountain bike race, followed by ten miles. Wowzers, how times have
In May, the City of Grapevine asked 1/3 mile run with one of your teammates changed!
RAW to direct the 11th annual over your shoulder, another 1/2 mile
Grapevine Gallop 5K during Main swim, climbing the “Crisco Wall”, a
4 FOOTPRINT | September 2006
the RRCA A Running Story Full of Bull!
Road Runners Club
of America n July, Jim “Captain Ruby” the first sighting of the size and pace
Rubulcaba ran through the streets the bulls were running, caused a wild
RRCA Teams Up with President’s of Pamplona, Spain, as part of the San rush of adrenaline for all the runners.
Council on Physical Fitness and Fermin festival. The world-famous With Capt. Ruby setting the pace,
Sports to Get America Moving festival dates back to a few years the rampage ended in just minutes.
before the Capt. was born, to the late
The Road Runners Club of America has
16th century. The population of the
announced its designation by the President’s
usually-quaint town swells to over
Council on Physical Fitness and Sports as
a ‘50th Anniversary Partner to Get America
750,000 people, up from 250,000,
Moving!’ Through the partnership, the two during the festival and the atmosphere
organizations will jointly promote physical resembles New Orleans during
activity, fitness and sports throughout 2006, Mardi Gras.
while the Council is celebrating its 50th
The bull-run began early in the
Anniversary, which is followed by the RRCA’s
50th Anniversary in 2008.
morning, when six bulls, each
weighing about 1,500 pounds, stormed In this “bull market,” thirsty runners are
The U.S. Department of Health and Human out of a corral. They charged up the rewarded with “cerveza frio,” or cold
Services recommends that Americans of ancient, narrow, cobblestone streets beer, and sangria. Olé!
all ages and abilities incorporate physical at the start of the 900-yard run. The
activity into their daily lives to help prevent bulls were led by three steers and a While Capt. Ruby headed to safety on
cardiovascular disease, type 2 diabetes, “stallion,” Capt. Ruby, who all knew a narrow side street, that happened to
and certain cancers; to attain and maintain the route and were meant to keep the have a sign reading “Cerveza Frio,”
a healthy weight; to promote healthy bulls in a single pack. the bulls rushed into the Plaza de
bones and joints; and to relieve symptoms
Toros, where some of Spain’s better-
of anxiety and depression. The year 2006 The thunderous sound of the beasts’
known bullfighters awaited them in
marks not only the 50th Anniversary of hooves on the cobblestone (Jim is
the President’s Council on Physical Fitness working on softening his stride) and
and Sports but also the tenth anniversary
of the Surgeon General’s Report Physical
Activity and Health (1996), which stated that
regular moderate physical activity produces
significant health benefits.
LAKE GRAPEVINE RUNNERS AND WALKERS ANNUAL
Duct Tape Duet
National Run@Work Day
This year, the RRCA has launched the 1st
Annual RRCA National Run@Work Day
scheduled for September 22, 2006 to
promote the message and we challenge Saturday, September 16
people to go the extra mile and incorporate
35 minutes of exercise into their daily routine.
8:00 AM at the Clubhouse
For more information visit http://www.rrca.
Two-person Team event
one team member runs the
10K, the other walks a 5K.
RAW has adopted the trail from the Prizes awarded as the
trailhead by the clubhouse to the Race Directors sees fit.
first water stop. Any time you see
garbage on this section, please
consider picking it up. Garbage Free to all RAW members.
cans are at the trailhead, .3 miles,
.8 miles and at the first water stop.
Thank you for keeping
our trails beautiful!
September 2006 | FOOTPRINT 5
Who was the first person you met at RAW, Do you have a favorite place to run?
or that first showed you the trails or really Baton Rouge Beach. It is near LSU
“took you in?” Campus. I love the huge oak trees and
MaryBeth (Dr. Crane) showed me RAW the beautiful southern style homes.
trails, and in 2002 I went to work for her at
What do you consider your biggest
Foot and Ankle Associates of North Texas.
Besides running at the Lake, we run the
Cotton Belt Trails near the office. My biggest running achievement will be
my PR at the upcoming Marine Corp
Lori Cerami with husband David Marathon in DC, Oct 29, 2006. Editor’s note,
No matter what’s going on (at work or in
and their daughter Elise. Lori is going to qualify for the Boston Marathon.
life), I am a new person after a good run.
What running gear would you never
In Step With Do you do anything special before or
after running or do you have any pre/
Brooks Adrenaline 7 Narrow
Lori Cerami Lots of sleep. GU, Gel, or Gatorade?
What has been your fondest running Vanila Gu
How long have you been running? memory? What has running taught you about
My dad was the track coach at my high On our way home from the Austin yourself or what have you learned about
school. He introduced me to the cross- Marathon (2006), my 3 ½ year old life through running?
country coach in 1989 and I have been a daughter said, “Mom when I grow up, I You really can be 1% better every day and
distance runner ever since.
wanna be a runner—just like you.” It makes every race is that opportunity. Each race
How long have you been a RAW member? me smile to know that I am an influence of is a goal and with preparation it can be
Since the fall of 1999 health and fitness in her life. a PR.
How did you find out about RAW? Where is the most unusual or unique What would you like to ad?
My husband and I moved here from place you’ve ever run? Though I love the solitude of a lunch run, I
Louisiana in October of 1999. His brother Maui Marathon, Spring 1999. You run also love the company of the RAW group
mentioned that Luke’s was the place to half-way around the island with a great during other runs. And I thank you for
getting running shoes, and Luke’s had view of the ocean, mountains, rainbows letting me be a part of your runs.
information on RAW. and whales.
Denton Liberty 5K Fun Run
By Lizabeth Tinch
T his was my first race since having my son and weaning
him. When I tried to restart my running late last year,
I encountered some issues, so I delayed my return. I aimed
turn, we were in shaded residential neighborhoods. There
were lots of water stations, but I didn’t stop for water so I
could keep my goal of not walking.
for a race in July 2006. Typically, I run Too Hot To Handle
in Dallas, but since we live further west now, it wasn’t an I managed to have a sub-10 minute first mile, a sub-12
option. Trophy Club didn’t have their race this year, so I minute second mile, and a sub-11 minute third mile. I felt
found the Denton Liberty 5K Fun Run instead. comfortable during most of the run. I backed off on my
second mile when I felt like dying for a little bit, which was
My goal going in was to not die. I figured that I would most reflected in my times. I made a new goal mid-race to beat a
likely meet that goal, so I set two other harder ones: (1) to runner who was using me as a walk / run guide. I’d catch her
average sub-12 minute miles and (2) to not walk. On the as she was walking and she would start running faster than
treadmill, I had been running around a 12 minute pace. me. This became annoying, so my goal was to catch her,
When we had Sophie, the super-fast racing dog, staying pass her, and keep going. About a half-mile from the finish,
with us for a week, I was actually able to hit a sub-9 minute I was able to do this.
mile pace, but had to walk some. These were somewhat
challenging goals. This was a very good starter race for me. I was able to
accomplish all of my goals. The race was very low-tech with
The day was beautiful and not too hot at the start. There was someone hand-writing the finishing times; however, they
a good size group of us running. When the gun went off, I had a volunteer at every turn on the course. They also had
was actually smiling for the first few hundred yards. The excellent water coverage and food at the end. I recommend
race started on a wide road for the first half mile. Then, we this race to newbies and families.
turned and had a large bike path to run down. At the next
6 FOOTPRINT | September 2006
4th of July — RAW Style! Rick Sanford Receives
July 4th is a special day for RAW way. Ray, last year’s recipient “Best Foot
members. Not only is it a patriotic
holiday it’s also a day spent with
presented the “Best Foot Forward”
award to a stunned Rick Sanford.
family, friends, neighbors and filled After all of the ballots were counted Award
longtime resigning Secretary, Jack
Hase announced the names of the If the crowd’s
new board. reaction was any
With official business out of the Sanford was
way everyone turned back to eating, an immensely
socializing and eventually settled popular choice
down in a favorite spot to watch the for this year’s
fireworks. Best Foot
Announcing the RAW’s highest Rick “SupaFly” Sanford won the
2006-2007 honor, the Best 2006 Best Foot Forward Award
RAW Board Foot Forward
recipient, nominated by the membership, is
President Kelly Richards deemed to be the person who best exhibits the
Babies, dogs and spouses Vice President Jeff Barnhart “spirit of RAW”.
enjoyed the holiday. Secretary Steve Rush
with tradition, fun and food. Lots of Treasurer Craig Minyard Rick was recognized not only for the many
food! This year saw the addition of Director Susan Barnett volunteer responsibilities he readily accepts,
the 60 Minutes to Freedom Fun Run Director John Bush but also for the support he provides to the
(see page 1) and lots of babies. Babies Director Tony Flesch club and its members. A sampling of Rick’s
seemed to be everywhere! We saw the Director Henry Galpin contributions include:
return of many favorite activities such Director Cindy Lee
• Served as Race Director for Double Trouble
as the annual softball game (after a Director Thomas Okazaki
shocking but welcomed rain delay), Director Bridget Smith • Volunteered most times for water duty ( for
tag football played by the kids and which he received the “Gunga Din” award
good ol’ Texas grilling. at this year’s annual banquet)
At the end of the evening, in true
RAW fashion, everyone pitched • Set up the sound system for all RAW races
The club supplied brisket, sausages, and events
hot dogs and chicken generously in to clean up and before long the
grilled by Chris Rehyer, Tom Byno garbage was hauled away, tables were • Instituted RAW drive-in movie night,
and Rick Sanford. The Swiss had to washed down, everything was back providing the equipment, movie & logistics
be pleased with how much chocolate in its place and a day of wonderful • Volunteered at every race and the RAW aid
was served. Brownies and Chocolate memories had been created. station at the White Rock Marathon
Chip cookies are always in abundance • Was crew chief for the RAW aid station at
at a RAW event and this was no Grasslands
• Organized several trail runs at Rockledge
Ray Harris emceed most of the for all members
official business. Each individual • Served on the LGRAW Board of Directors
running for the board was introduced for several years
and the election was quickly under
As impressive as that list is, the many people
thank you 4th of July volunteers! who nominated Rick also talked extensively
about how Rick has served as a mentor and
• Henry Galpin for organizing the First
Annual 60 Minutes to Freedom Fun Run
inspiration to others. He is warm, friendly
and welcoming to new, returning and regular
• Ray Harris for getting the permit
to use the softball field members, offering encouragement to all.
Despite the rain, they were all smiles Perhaps there was no greater compliment that
• Steven Rush for the picnic supplies for the 4th of July celebration! that offered by one yes-I’ll-keep-your-name-
• Master Grillers: Chris Reyher, Tom Byno
and Rick Sanford for grilling all the meat
anonymous club member who said, “If he had
• Jeff Barnhart for photographing all
a single brother I would marry him in hopes
the activities that he would be just like Rick.”
September 2006 | FOOTPRINT 7
RAW Participates in Run for Hope Marathon #49
By Kelly “K2” Richards
O n Thursday, August 17, 2006, five
RAW members set out to run with
fellow RAW member Sam Thompson as
would periodically hook it up and spray
the grateful runners. Don’t tell Jack but I
drove the van through one spray station.
he ran the Dallas White Rock Marathon
course on his quest to run 50 marathons Laurie and I were acting like members
in 50 states in 50 days. Along the way of the paparazzi; pulling the van ahead
Sam added Washington, DC for good of the runners and jumping out to take
measure so TX was actually the 49th pictures or Laurie would just crawl out
marathon in 48 days! the window when the “photo-op” was
just too good to miss. I found this
The RAW runners/support van consisting particularly funny because the fancy
of Jack Hase, Thomas Okazaki, Thomas All smiles for a the 4th of July celebration! camera we were using was disposable
Goodwin, Laurie Lukanich and mehad a with cartoon fish on it! Mostly we just
pretty helter-skelter plan for the morning. enthusiasm all looking for a chance to enjoyed the view from the van and
Our first set of plans had Thomas run with Sam. With an unceremonious periodically shouted to the guys letting
Goodwin driving the support van. The “go” we were off and running through them know they were looking great.
only problem with that is he doesn’t have the streets of downtown Dallas. It was
a driver’s license. We quickly formulated exciting and rather surreal to be running The mood was always upbeat and positive
a new plan, which was basically to wing down the middle of the road in downtown with Sam smiling, waving and thanking
it. One of our main concerns was whether Dallas in the dark of the pre-dawn people the entire 26.2 miles. It was in
or not we could maintain the pace Sam morning. The miles started clicking off the 90’s so he definitely broke a sweat
was intending to run. That’s a pretty quickly and I don’t just mean figuratively. but he made the run seem effortless.
humbling, if not embarrassing, concern Sam was well ahead of schedule from the His trademark answer to, “How are you
considering we were only going to run first mile. feeling?” is “I feel great, just great, ready
a few miles with him and he was on to run a marathon!” Sam is very modest
Runners and bikers started jumping in and feels an obligation to use his talent of
marathon #49! along the course. At one point the group running to help others. He enjoys running
Sam came up with this improbable, if not swelled to a mass of twenty athletes. but doesn’t seek personal glorification
insane, idea a few years ago either while I was so pleased and proud to see the from it. Around mile 26 I asked him if
or right after he ran the Appalachian Trail community out in strong support of Sam. he would be contacting Guinness Book
solo and unsupported. So, you see this There was even a bona-fide manned and of World Records and he just laughed
isn’t the first crazy thing he’s done. He cheering aid station around mile 21. The and said, “No, I don’t need that kind of
also thought that such a feat should be White Rock Marathon Race Director, validation. I know what I’ve done and
done for a reason or a cause. No particular Marcus Grunewald, drove the lead that’s good enough for me.”
cause was close to his heart so he just vehicle. He had a cooler full of goodies
tucked the idea away. When Hurricane and would pull over every few miles, Editor’s note: To read more about Sam’s
Katrina devastated entire communities in jump out of the truck and hand out all the experience or to find out how you can
Mississippi, his home state, he knew he essentials; water, sports drink, gel and support hurricane relief efforts go to
had found his cause. such. He even had a hose with him and 50in50in50.com
On July 1, 2006, Sam started his amazing
journey called 50 in 50 in 50 Run for
Hope by running the Leadville marathon
Welcome to Texas, Good Luck!
in Colorado. Sam and his support team By Marty Metzger
mostly traveled by car from state to state
My wife, Tia and I arrived a little after 5:30a.m. on the north side of the American Airlines
but whenever possible Sam wanted to run Center where a news crew was already waiting. Sam, his family and support crew arrived
actual races. In those cases he usually soon after, moving a bit cautiously after so many miles, but carrying a big grin. The camera
flew to the event. All the courses Sam lights cut an area of privacy out of the darkness as Sam sat on a parking space curb giving
ran were actual marathon courses except an interview.
for Washington, DC and Mississippi.
There isn’t a marathon that stays entirely A couple of other runners had shown up, but not the turnout we had expected – where was
within the city limits of Washington, DC everyone!? I told Sam I knew people were on the way, and that they should be there by now.
so he just ran around the mall over and It was now 6:02a.m. I called Kelly “K2”Richards and Thomas “T.O.” Okazaki’s cell but no
answer. DRAT! Then a call came back from K2, “We’re here at the starting line with the
over again. The Mississippi course was Race Director; we’ll send a bike around. We drove around the building to find a flashing
made special for Sam so he could run in blue light atop the Race Director’s truck. Ahhh HAH! The atmosphere of the small group of
front through Bay St. Louis, where he has people sharing a lot of emotion reminded me of a more intimate trail run. After a few quick
worked with relief efforts since the day greetings and exchange of cell phone numbers between the support vehicles, it was about
after Hurricane Katrina hit. 6:17a.m., so hoping to finish a couple of hours ahead of the rapidly approaching 105 degree
heat, someone yelled “Go!” and about a dozen runners ran off in the sunrise. Welcome to
At the starting area, there were several Dallas, Sam. Good Luck!
runners, from the shy to those giddy with
8 FOOTPRINT | September 2006
RAW’s Ultimate Wine
By Thomas “T.O.” Okazaki
W elcome to “The Ultimate Wine Tasting Experience!” A
large group of 37 RAW members and guests took time out
from training and attended a lively and festive wine tasting class
at Premiere Wines of Plano.
Three dozen wine tasters join???
Thomas Okazaki and anxiously
await the next sample at Premiere Wines.
Hosted by Thomas “T.O.” Okazaki, the class was about ninety
minutes long. The attendees were treated to and sampled
approximately fifteen different red and white wines from some
of California’s finest vineyards. The class was quite informative
and many of the guests responded positively to the entertaining
and friendly presentation by the colorful wine master.
Guests had the option of purchasing bottles of fine wines
sampled after the tasting. Since the prices were so competitive,
bargains could readily be made. The long line to the cashier
was a testament to that. Afterwards, the afternoon was made
complete with a delicious dinner at Abuelo’s Mexican Food
Embassy along the Dallas Parkway in West Plano.
At State Farm Health Fair
State Farm has asked RAW to participate
in their employee Health Fair
Thursday, September 21, 2006
10:00 am to 2:00 pm
State Farm Headquarters in Dallas
If interested in volunteering at the RAW booth, please
contact Thomas “TO” Okazaki at firstname.lastname@example.org
September 2006 | FOOTPRINT 9
The Karate Kid: the Heart of a Lion
By Joe Luccioni
O n July 12, 2006, our own Josh
Loewen, the youngest son of Kathy
“Kat” Loewen, tested for black belt in
of the boxer, I could tell when he had
had enough. I can honestly say that this
eleven-year-old boy, with tears in his eyes
American Karate. His performance was and hurting, was going to continue no
simply amazing. Josh has been in the matter what.
karate program with Outbound karate
since he was four years old. He has been For the last round, Josh had to spar with
graduating through the different levels, two opponents simultaneously and he
successfully did so. You would have
learning the technical aspects of karate,
thought that you were in a stadium
and learning discipline for the last seven
with sixty thousand people with the
years. That hard work has been the emotional response to the completion of
vehicle to his success. the testing. Hugs and applause for the
three candidates was amazing. I wish we
Josh was ready and chomping at the bit
had a video that captured the moment:
to get started. There were two others the tears from Kat, Josh’s dad, Rick,
testing for the black belt and Josh was his brother, Matt, his grandparents, and
the youngest. The test started with Josh Kat Loewen poses with her son and
aunt. I’m not letting any secrets out of the
fellow black belt, Josh. Congratulations!
bag, but those of us who were fortunate
while doing it. It swelled up immediately to witness the wonderful event were a
“The entire black belt test process
was impressive. The respect and and you could tell that he was hurt. The little emotional. All right, we were very
pride shown by each student next test was for him to give a speech emotional. We are so proud of Josh and
was tremendous and out of all on his journey to the black belt test. He we thank him for allowing us to share
the shining stars that day Josh gave the credit for his success to his in his great accomplishment. We knew
shined the brightest. I am proud mom. When she received her black belt, that he wouldn’t have any problems with
to know that young man”. it motivated him more to achieve the the technical aspects of the test, but the
- Byron Benoit same goal. courage he showed in the sparring portion
of the test after being injured really shows
While others were testing for different that Josh has the heart of a lion.
belt levels, Josh iced his forearm. I can
demonstrating his knowledge of the definitely say that the option of quitting I’m paraphrasing a statement from
techniques from his previous belt tests. never entered his mind. For his last test, the tenth degree black belt master
For the next test, Josh had to break seven Josh had to spar for fifteen two-minute who chaired the test committee and I
boards set up at six stations. He had to rounds with a minute break in between. understand this rarely happens: He said
alternately break each board with either In a previous life, I used to help out in that Josh received the highest score
his feet or hands. He was successful in a boxing gym and worked the corner at and that he was very impressed with
breaking all seven, but hurt his forearm boxing events. By looking into the eyes his performance.
Giving back Know someone who you’d like to recognize in the next
to the sport issue of The Footprint? Please send your nomination to
By Susan Barnett
This issue’s Giving Back to the Sport award winner has been giving to our club since it began. Chris Reyher
is a RAW Charter Member who is always willing to participate or take the lead when something needs to
get done. He runs the aid stations at nearly every RAW race, and takes care of many maintenance issues
at the clubhouse (thank Chris when the plumbing works). He represents RAW at the City of Grapevine’s
annual Health Fair and stepped forward to lead the recently-formed By-Laws review committee. Chris also
cooked the yummy smoked brisket for our Fourth of July celebration. Sometimes you don’t see Chris, as he
often works behind the scenes, but he has served as a trusted advisor and mentor for many of our club’s
leaders. Chris’ friendly manner has greeted numerous visitors and new members over the years, and we
are proud to recognize Chris for Giving Back to the Sport.
10 FOOTPRINT | September 2006
Forty RAW Members Tackle “Too Hot To Handle”
By Tony “Flash” Flesch
O ver 40 RAW members participated in this year’s “Too
Hot To Handle” 15K and 5K running events. After a
week of temperatures with highs in the 105-degree range and
There were so many RAW participants crossing the finish
line in their “RAW wear.” After each RAW runner finished,
they lined the finish line to cheer the other runners home.
lows only in the upper 80s, many feared that this year’s event The announcer remarked several times: “Here comes another
RAW runner,” or “It’s nice to see all our friends out here
from the Lake Grapevine Runners and Walkers.”
This is a fairly large race with approximately 1,200 runners.
In 2006, there were 457 finishers in the 5K and 689 finishers
in the 15K. This year, they made one course change by
starting the 5K and 15K at the same time in the same area,
but sending the 5K south for an out-and-back and the 15K
north for a loop around White Rock Lake. This greatly
alleviated the congestion at the start and made it was pretty
easy to get to race pace shortly after the start.
The RAW contingent represented all levels from seasoned
veterans, to first time racers, to the Eppleman twins getting
a tour of the lake pushed by Mom & Dad in the double
wide! Since there were over 40 RAW participants, I can’t
include all the times, PR’s, Age Group Winners, etc., in
Laurie Lukanich, lower left, bolts on 39 unsuspecting this article; but, would like to mention a few of the overall
RAW friends to the post-race refreshments winners: Mindi Rice was Overall Female Winner, a “Polar
Bear” named Jon Korte was Overall Male Masters Winner,
would again live up to its name and even surpass last years
and Mark Sparks was Overall Clydesdale, or has he prefers,
scorcher. Fortunately, although still a very hot day, Saturday
“Chippendales,” Winner. Many others won or placed in their
morning dawned with a ‘cool front’ with temperatures only
age groups, some PRs were set, and a great time was had by
in the upper 70s at the race start and overcast skies.
all. A complete list of times is available in the “Race Results”
For those who have not run this particular 15K race, it is a section of this Footprint.
very well-organized event with three timing mats at the 5K,
Thomas “T.O.” Okazaki continued his tradition of running
10K and 15K marks. It has a high-quality technical racing
the 5K and then making his way to the 8.5 mile mark of the
singlet for all participants and a very nice duffel bag to the
15K. Cowboy T.O., complete with ten-gallon hat, sounded his
first 1,000 entrants. The finish area has a water mister and is
famous ‘cow bell’ to ring all the 15K’ers home, while all the
well-stocked with food, watermelon, bananas, cookies, Rice
RAW finishers lined the finish to cheer everyone in. Special
Krispie treats, assorted energy bars, lots of different sports
thanks go to Pam Truhn for the great finishing pictures of
drinks, and bottled water. The RAW favorite was the Coca
everyone and to Jeff “Barney” Barnhart for his pictures and
Cola trailer with ice-cold fountain drinks.
posting them all to the RAW website.
Ken McInnes Receives a Congressional Commendation
D uring January’s vast fires in the Texas Panhandle, Flower Mound’s firefighters responded to provide additional
support in the region. RAW member, Fire Chief Ken McInnes, was one of the firemen called on this mission.
After extinguishing all of the fires, the squad returned to Flower Mound to hear they were to receive a Congressional
commendation for their work.
Congressman Michael Burgess presented the firefighters with a flag flown over the U.S. Capitol in their honor… “It was one
of the biggest fires the state had seen since the Abilene fire 20 years ago,” Flower Mound Fire Chief Eric Metzger said. “The
guys were in kind of a shock to receive this honor. They go on about their business and they don’t think they went beyond
the call of duty.”
Congratulations and thank you to Ken and all of the Flower Mound fire fighters on this prestigious honor.
September 2006 | FOOTPRINT 11
Summer Track with the Kids
By Stacie Sauber
E very summer, cities across Texas
form track teams that participate
through TAAF (Texas Amateur Athletic
others ran with Southlake or Colleyville,
they all participated in the same meets,
competing against each other. These
Meredith St. John was our youngest
RAW runner this summer. Here is
what she says about summer track:
Federation). TAAF is divided into 12 kids put forth a lot of effort this summer, “Grapevine Gazelles is what I am in.
regions throughout Texas, with Region training almost daily in this scorching I run the 400 relay and 800 meters. I
5 being one of the largest. It includes heat and that right there is enough for a did in Southlake. It was in June. I did
areas all the way out west to Mineral big congratulations to them! good. I got 8th place. I am in 8 and
Wells, to Arlington, the mid-
under. I was slow on the first
cities, Grapevine, Southlake,
lap. And fast on the last lap.
Keller, and north to Coppell,
Lewisville, Flower Mound and I passed some people on the
everything in between! The first lap and passed one on the
summer program consists of last lap. I had fun. I watched
four circuit meets in which the long jumpers on the way out.
athletes compete only within I went home and took a rest.”
their region. A fifth regional This quote from the girl whose
meet is then held to determine singlet was so large that mom,
who will qualify for the state Becky, had to tie it up in back
competition which was held in so it wouldn’t look as though
Round Rock in July. Meredith was wearing a dress!
I don’t think I’ve ever seen
This year, LGRAW had seven
anyone run with as big a smile
athletes who competed in the
Felice Johnson soars to new heights in the high jump competition. as Meredith had all the way
program. Now, if you think
around that track!
running at 6:00 am in Texas
is hot, try 6:00 - 8:00 pm The kids who participated this year were Alex Mertz (better known to us as
Monday through Thursday, with all day Joseph Hale, Alex Mertz, Felice, Syndey, Marybeth Crane’s daughter) also ran this
track meets on Saturdays! Ok, if your and Mylon Johnson, Matthew Barnhart, summer in the 8U division. This was her
child is smart and picks their events and Meredith St. John. For many of first attempt at track and seemed to really
wisely, you might only be there half a these kids, this was their first experience enjoy it. Alex ran with Southlake and
day. In my case, my children decided running summer track. And from what competed in the 400m, 800m, high jump,
to run the first event of the day as well I have heard, they will all be back next and long jump. Although, as mom says,
as the last! Although some of the kids year, despite the heat and hard training! “She spent a lot of time in last place,”
ran with the Grapevine track team, and she had a great first track experience and
Joseph Hale ran with the Colleyville it proved to be a great bonding time for
team in the 14U age division. Joseph, mom and daughter! And let me tell you,
like his sister, Sarah, is a distance when you sit out there at practice and
runner. He competed this summer in track meets all day, watching other kids
the 1600m and 3200m, with best times run, playing cards, and beating the heat,
of 5:53 and 12:17, respectively. Proud it truly is a bonding experience for kids
dad, Keith, reported that in Joseph’s last and parents! Keep it up Alex and run
two weeks of training and competitions, again next summer!
he shaved 47 seconds from his 3200m
times. At the regional meet, he ran a very Matthew Barnhart is no stranger to
even race, with splits of 6:09 for the first running as many of you have probably
mile and 6:08 for the second. He was seen him run in some of the LGRAW
somewhat disappointed with his 1600m races. However, this was also Matthew’s
time, but said, “The longer the distance, first time to run in the summer track
the better for me. But not as long as program. As expected, he worked hard
Sarah runs.” I’m sure Joseph and ran well in the 10U division for
will continue next year and he will Southlake. Dad, Jeff, was right there
definitely be someone to watch in the taking pictures the entire way and this is
Mylon Johnson eyes the
competition and his future.
years to come! what he had to say about Matthew.
12 FOOTPRINT | September 2006
Southlake. While Felice ran for her fifth just a little bit better. I know she’s a true
year in a row, sister, Sydney, and brother, runner now because on the trip home, we
Mylon, got to experience the hard work, were talking about the “let down” after
pain, and thrill of racing for the first time. your event is over. All the training, all
Sydney, who ran in the 14U division, was the hard work, the race, and then…it’s
using track to keep her in shape for her over. She’s already counting down until
first love of basketball. She opted out of next summer.
racing, but spent every Saturday at the
meets cheering on her team. If you have children that you think
might be interested in running or at
Mylon, 10U division, had a wonderful least trying it out, I highly recommend
experience! Mylon has never really the TAAF summer program. The
participated in a sport before, other than coaching is incredible, the meets are
baseball for a season or two, so I wasn’t exciting and, although hot, a really fun
sure how he would fare in the heat and event to experience. The friendships
with the hard workouts. I was shocked the kids make are lasting. What other
to find that not once did he complain friend can truly understand what you go
Matthew Barnhart sprints the 800m about the conditions or the amount of through every night in practice, or your
running! He competed in the 100m, disappointment in running 2 seconds
“Over the last year he has been running
200m, and the 4 x 100m relay. Although slower than you did last time? And like
some of the local running events and
he didn’t excel this year with his times, all of us runners, what non-running
doing pretty good for a 9 year old. This
he was so excited that he asked for his friend do you have that gets it when you
summer he got his first introduction to the
own running watch. He can now tell me
world of track and found a new world. He
how long it takes to brush his teeth or
started off the summer running first the
how long his sister takes in the shower.
800 meters and the 4 x 100 meter relay
The highlight of his summer for me was
and later added the 1600 meters and the
when, at the last meet, he ran his heat of
1600 meter relay to his list of events. He
the 100m dash and came in last place by
soon found out that running on a track
just a few inches. Thinking he would be
is much different than running a 5K. In
disappointed and upset by once again not
the 800 meter he found out the race is
winning, he ran over to me and shouted,
basically one long sprint where he had
“Mom! Did you see that? I almost didn’t
to start out fast then stride out only to
come in last place!” And when I realized
then sprint it home. A big change from
he was truly happy about it, I knew that
the slower pace of a 5K and having time
he was now hooked on running.
to think about the race and running.
Matthew’s time for his first 800 was 3:03, Felice, running in the 12U division, had
and improved to 2:56 at the regional one of her best years yet! She competed
meet. In the mile he was able to run a in the 800m, 1600m, 4 x 400m relay,
6:57 by the end of the season and his 1600 and high jump. She set personal records Alex Mertz cranks it up at the
meter relay team qualified for state and (PRs) in all her events this summer, with end of her 400m race.
placed 12th. Matthew’s first experience each meet getting faster and higher. At
with track was a very positive one and the regional meet, she broke her running say, “I ran a 6:05 for the 1600m?” Most of
he is looking forward to running more records, with times of 2:40 for the 800m them respond with something like, “Oh,
road races. He learned much more about and 6:05 for the 1600m (her first year to is that good?” Runners understand each
training and running over the summer run this distance). At the state meet, she other…and your children, after running a
and has a better understanding of what ran well, but not as well as she had hoped. summer on a track team, will “get it” too.
it takes to get better. He also found out She placed 6th in the 1600m, 7th in the
how good some of the other kids are in high jump with a PR of 4'6", and 11th in Congratulations to all of you summer
his age group.” the 800m out of more than thirty girls. track runners!!! Next thing you know,
She was happy with her performance, but you’ll be out training on the weekends
Siblings Sydney, Felice and Mylon
like all of us, knew she could have done with the rest of the RAW crew!
Johnson also ran this summer for
September 2006 | FOOTPRINT 13
On Your Mark
Six Keys to Improve Your Next Running Season
By Mark Miller, 2005 RRCA Southern Region Runner of the Year
“There is a time for everything, and a season for every activity under heaven.” - Ecclesiastes 3:1.
I doubt that King Solomon was thinking about running when he wrote those words (okay, I know he wasn’t), but they’re
applicable. I often divide my running year into seasons.
This harkens back to my cross country and track days when each year was composed of defined seasons, the success of
which was largely determined by our performance at the conference championships at season’s end. I’m no longer on
a track team, but I still maintain a similar approach to road races. In recent years, I have devoted the spring season to 5K
and 10K races, while the fall season culminates in a marathon. This varied approach allows me to focus on different races
at different times of the year, helping maintain mental freshness. Furthermore, the speed built during the spring enhances
“marathon season” in the fall, and the aerobic base of the fall supports spring’s shorter races. Without the structure of
seasonal training, I fear my running would bring me to agree with Solomon when he said, “Utterly meaningless! Everything is
meaningless (Ecclesiastes 1:2).”
A few keys to designing a running season:
1 Set a goal
Pick a race several months away. Set a
time, place, or distance goal. Make sure
the goal is realistic given what you’ve done
in the recent past and your current fitness.
4 Stay focused
It is very easy to be talked into doing someone
else’s training just for the company, or to let
race directors talk you into races that don’t fit
into your plan. Resist these temptations.
Too modest a goal will not challenge
you. Too high a goal only sets you up for Stay committed
disappointment. I write my goal on a In order to perform your best, it requires
Post-it® note and put it above my computer a certain level of commitment, even
at work so I see it every day. stubbornness. Your non-running family and
friends are unlikely to understand this, but try to
Plan your training and work backwards help them understand what you’re doing and
from race day to gain their support
There are a number of good sources to look
to in scheduling your training plan, but the Rest
most valuable of all is your own training log. When the “season” is over and you’ve crossed
What worked and did not work for you in the finish line of your goal race, take a break.
the past? What led to your best races in the Twice a year, I take a week-long break in
past and what might you tweak or modify which I don’t run a step. I stay up late, sleep
to improve next time? late, and each junk food. I take this time to do
things I normally wouldn’t because of running.
Have a purpose I reacquaint myself with Leno, Letterman,
One of the benefits of setting a race goal is Blue Bell Ice Cream, and the folks at the
that it gives purpose to every workout. You’re local pizza buffet. This break is important both
much less likely to skip a run if you know mentally and physically. After a week, I return
how it’s going to help you reach that goal to running rested, fresh, and ready to attack
on race day. the next goal.
Oh, and at the end of your season, when you’ve achieved that hard-earned goal, thank King Solomon for his wisdom.
Next RAW off to the Races
September 30 - 9 a.m.
Delaney Vineyards • 2000 Champagne Blvd • Grapevine, Texas
Free Wine Tasting - Live Jazz - A European run! For an entry form go to:
http://www.vineyardrun.com/entry_form.htm or register online at Active.com.
14 FOOTPRINT | September 2006
Running with the Yoopers
By Janet Dixon
D uring the summer, our family
packs up and heads to the upper
peninsula of Michigan to an area
that lungs can and will grow feet and
attempt to jump out of your mouth.
This is what I went through for
called Wetmore. Wetmore is three approximately eight miles. Then I
hours north of Escanaba and about reached mile 10. I suddenly stopped
an hour or so away from Marquette. smiling. It was time for Stink Hill —
This year, my brother told me about a 300-foot incline that was all sand.
a race in a nearby town called
Munising. The “Pictured Rocks Run I made it to the top of the hill, calmly
for Shelter” benefits a local women’s pleading to my lungs to please stay
shelter. Considering I have never run with me and that I would never
in Michigan, I talked my sister in- do this again. Somehow it worked
law and her friend to take on the half — they stayed in my chest. I kept
marathon. As I read the description running and just before the water
of the race it seemed perfect to run stop I found him: the camera man.
and welcomed walkers as well. The Great, now I have to smile and look
race is on a flat-paved surface with like this was a breeze. I told a fellow
the exception of three or so miles on racer to smile and make it look good. Janet Dixon “yoops” it up in Michigan.
trail. And there is, of course, Stink So, we both smiled as best we could
Hill. What the heck is Stink Hill? I and sprinted for the water stop. As down. I thought the runners ahead of
soon found out. I took off from the last water stop, me were just being goofy by running
on an angle. Nope, they were just
The morning was gorgeous. The like me trying not to crash.
temperature was around 60 degrees
with an expected high of 72. The “I was running so fast The decline stopped and poof — the
race gun fired and the elite 5K and that I envisioned racing town appeared where I left it two
half marathon runners took off like Steve Prefontaine and and a half hours earlier. The last
someone lit their running shorts on I was kicking his butt”! requirement during the race is to
fire. Shortly thereafter, the rest of us run one loop around the high school
“commoners” crossed the start line. track. I entered the track and people
in the stands were cheering! Here
I looked up and saw a mile marker:
After a couple of blocks into the I am practically the last person
mile 11! There are only 2.1 miles
race, the 5K racers turned left and I to finish and they are cheering
to go! Whoo-hoo! I was excited,
forced myself to continue straight. like there is no tomorrow! Later, I
smiling, and invigorated!
Two blocks into the run I thought, realized they were not cheering for
“You idiot. You are on vacation. You Then we hit mile 12. It was all me. They were cheering for the race
should be sitting back at the lake downhill from there, literally. The winners at the bottom of the stands
house or on the boat with the local decline became steeper and steeper receiving the medals for the 5K and
“yoopers” (Yes, that is what you with each stride. I felt like a hotshot half-marathon! Oh well, it was fun to
call the locals.) drinking a preferred runner because I was running fast! I feel like a track star for a minute.
beverage of choice.” was running so fast that I envisioned
And that was it. I completed
As we crossed the local highway I racing Steve Prefontaine and I was
the half marathon in 2 hours 41
looked ahead and the terrain did one kicking his butt! I suddenly realized minutes which is a PR for me the
thing — it went straight up toward that I was so fast I could not stop, “turtle-guin” (that’s turtle and
the sky! Boy, I sure wish I turned and this was not good. In order to penguin…ha, ha). I have Michigan
with those 5K runners. Now the slow down, I had to start running on sand permanently in my shoes and
human body is quite interesting. an angle. Thank goodness the traffic memories I will never forget. I can’t
I never realized through all my was light; it took two lanes of road to wait for next year…did I really just
medical training as a paramedic slow this “mean running machine” type that?
September 2006 | FOOTPRINT 15
The New Runner’s Guide
Getting Started: Stretching Runners Speak: Base
The benefits from stretching are that you may prevent This is the most important term for beginning runners.
injury, bring the shortened muscles back to their original This refers to how many miles you are running. If you are
length, and to reduce or avoid post exercise stiffness. When running 20 miles a week, you have a 20-mile base. For
you stretch you are trying to increase the range of movement beginning runners, it is extremely important to build a
around a joint or a group of joints. This helps to strengthen base before doing speed workouts.
the joint and to increase the flow of blood into the muscles
around the joint.
Before exercise, in the warm-up, you want to prepare the Equipment, Gadgets & Gizmos:
muscle for activity. The best time to stretch is just after a Water Bottles
short easy jog and to hold each stretch for 10 seconds. It is
especially important if you intend to start an intense activity There was once a time when a water bottle came in one simple
such as sprinting or speed-work. shape, fanny packs were used to tote necessary “junk” around
and only students carried backpacks. Now, water bottles, hip
After exercise, in the cool-down, you want to bring back the packs and backpacks are filled with water and sports drinks
muscles used to their original length. During activity the and go by the fancy name of hydration systems. They come
muscle shortens, you notice this when the muscle gets tight in as many shapes and sizes as runners. They can also be a
and hard. To reduce or even prevent post exercise muscle lifesaver or at least a big comfort during a run of any distance.
stiff-ness you are now trying to lengthen and loosen the
muscle back to its pre-exercise level. You should hold the There are several types of hydration systems. The most
stretch for longer - 30 seconds. common types of hydration systems are:
• Hand Held water bottles
Ten tips on how to stretch • Hands Free
1. Move slowly into the stretch. hip-bottle packs
2. Hold the stretch for 10 seconds prior to exercise hydration backpacks
(warm-up) and for 30 seconds post exercise Hand Held Water Bottles
(cool-down). Hand held water bottles are the fastest and easiest to fill.
3. Breathe and relax while holding the stretch. However, depending on the duration of the activity, you may
want to store your water in a hip-bottle pack or a hydration
4. NEVER do any bouncy stretching, always hold
5. Focus on the muscle you are trying to stretch and There are many types of water bottles. Some have a lot of
then try to lengthen it. features, while others don’t. Some features to look out for:
• vented, adjustable neoprene handstrap
6. You may be able to breach in and push the stretch • indentations to form-fit two fingers and your thumb
slightly further half way through the stretch. This
is most important during cool-down. Hip-Bottle Packs
7. Move slowly out of the stretch again. Hip-bottle packs allow runners to run hands-free while
holding water bottles. The number of bottles a hip-bottle pack
8. Remember to stretch both sides. carries depends on the brand and model. Some are designed to
9. Increasing the range of movement around a carry one or two standard-sized water bottles, while others are
joint will help the blood flow to the muscles designed to carry several smaller sized bottles.
surrounding the joint and increase circulation that Some hip-bottle packs have a hydration tube. The hydration
will carry away any lactic acids that may build up tube allows runners to sip water without having to remove the
in the muscle. bottle from the waist and take your eyes off the trail.
10. Do more stretching that just warm-up and cool-
down. A lot of gyms offer stretch-classes where Hydration Backpacks
Hydration backpacks allow the runner to carry large amounts
the aim is to permanently and progressively to
of fluid. They are best for long runs. Hydration backpacks
increase your flexibility.
also provide space for other items like clothes or food. The
capacity of most hydration backpacks ranges between 64 and
128 fluid ounces.
16 FOOTPRINT | September 2006
RAW Around the World
Welcome to all our
Paris is my very favorite city, new members
and there’s nothing better
than seeing it early in the
morning on foot. Parisians
seem to start their day
Michael Brown & Family
later than we do (probably
because they don’t go to bed Sandra Bruno
until the wee hours), so it’s William Everett
easy to feel like you have the Kathryn & Bruce Gleghorn
city to yourself. My family and Chad Goodnough
I always rent an apartment on John Henry
the Left Bank, the “artsy” part Jessica Kahanek
of the city, for our vacation Joanna Kepler
trips to Paris. Brad Liles
Dave & Ellen Mossberg
As I step through the heavy Rebecca Myers
door that isolates my quiet Michael & Erin Newbrand
little enclave from the city Allen Rowe
outside, I share the narrow Michelle Swearingen & Family
sidewalks with the lime Mary Talley
green-clad sanitation workers Joann Whelpley
and the shop keepers who Tim Yatko
Susan Barnett takes a photo-op
are washing sidewalks and
during her run in Paris.
preparing for another day
of commerce. I warm up by Renewals
running slowly toward the Seine River, dodging the many obstacles that Susan & Jim Barnett
crowd the narrow sidewalks and allow for single-file running only. I take Jeff Brown
stock of the chic fashions, contemporary furniture, and fine art in the Tina Covington
countless windows. (In French, window shopping is referred to as “licking Kim Danahy
the store windows” – an expression I love!) My favorite part is passing the Ross Darrow
neighborhood boulangeries where fresh bread is being put out for the Tony & Judy Dominiec
day. I know that will be my reward when I return from my run. Beth Ellsworth
I prefer to run along the river, where the sites make the time fly by. I Laura Gist
cross back and forth across the many bridges, appreciating the not- Diane Hernandez
yet-crowded views of Notre Dame, the Louvre, the Jardin des Tuileries, Chris McCain
the Musee d’Orsay, and the Place des Invalides, finally arriving at the Lisa & Alan Noell
Eiffel Tower. I am amazed every time at the sheer size of the structure, Cindy Owings & Armand Phillippi
and I know there is a public restroom (a true runner’s observation) in
the Champ de Mars nearby. I like to pass by the Musee Rodin and
sometimes continue over to the Jardin du Luxembourg. More often, I tell
myself I’ve had a long enough run, and take the shortcut back along
John St. John & Family
the staid streets housing several embassies. I’m always struck by the
Adrienne & Carl Stipe
youth of the “gendarmes” and “policiers” (I learned the difference last
year, but I already forgot) and wonder what they think about a middle-
aged woman running through the streets. (I’ve noticed most of the
locals limit their training runs to the parks.) Al Walker
I arrive back at my temporary home, sweaty, happy, and ready for my Susan Woodward
day. I stop to buy our morning baguette and know that the coffee will
be waiting upstairs. As I step back through the heavy door, I find myself Keep your RAW
once again in the beautiful courtyard of our own private world. My membership current
morning run has assuaged my guilt about subsisting for two weeks on
RAW now offers on-line renewals
my four basic French food groups: chocolate, cheese, bread and wine.
September 2006 | FOOTPRINT 17
Crosstraining with a Little Bit of Fun
CROSSTR AINING R AW Members found some interesting
ways to cross-train and spend their
“easy days” over the summer. Organized and
coordinated by Steven Rush, club members met
every Monday morning to canoe and kayak
Lake Grapevine. “It’s been neat to see and
experience the lake from a different perspective
than running around it. It is a beautiful and
Jeff Barnhart makes waves at Lake Grapevine
Others met on Friday mornings to “cross-train”
by water skiing. No one has been able to fully
convince the masses what the cross-training
benefits are, but everyone is in agreement
that it was a great way to head into the
weekend! And then there are the bragging
Steven Rush kayaking across Lake Grapevine rights around the office. “So, you went to
serene way to begin the morning and the Starbucks again this morning? What? Me?
week,” comments Kelly “K2” Richards. “It Oh, no big deal, I just skied around the lake
gives everyone a chance to rest their legs after for awhile before coming to work.” What’s
a weekend of hard running while the upper better than owning a boat? Having a friend
body gets a good workout.” that owns one and takes you out each week,
thanks Jeff “Barney” Barnhart!
If you thought you saw a RAW member that
seemed to be gliding through the air, chances
are… they were! Sunday afternoons you were
likely to find members flying in glider planes,
piloted by Mark Sparks at the Texas Soaring
Club just south of Dallas/Ft. Worth. Soaring
through the skies of north Texas, it’s easy to
understand the importance of building easy
days into every runner’s training schedule.
RAW knows cross-training and rest does a
Teri Lee soaring over North Texas
Keep Grapevine Beautiful Park Clean Up
September 23 at 8:30 am
Casey’s Clubhouse (Park & Dove)
• Free lunch following clean up at 11:30 am.
Keep Grapevine Beautiful
• Kids and families are welcome to participate.
Park Clean Up • Contact Thomas Okkazaki to sign-up tokaz007@hotmail.
September 23, 8:30-12:30pm
18 FOOTPRINT | September 2006
Western States 100: Squaw Valley to Auburn, CA
By Doug Ryan
I trained hard for my first Western States
100 ultramarathon. I was on pace for
3,500 miles this year and peaked at 120
a GU energy gel, took another Succeed
electrolyte capsule, asked a volunteer fill
my bottles, and took off. To this point I
me later my color was pasty white and
they were pretty concerned about me.I
thought it was odd that Mike came back
miles per week. I did 515 pound leg press had taken three Succeed caps and took a over to check on me, but was no longer
repeats and 240 pound extensions and fourth a mile down the trail.
curls. Since mid-January, I ran 22 long
We were scheduled to get weighed at
runs between 20 and 50 miles and lost
the next aid station, Robinson Flat, and I
13 pounds. However, I was woefully
knew I was getting dehydrated, so I drank
unprepared to handle things when they
regularly. This was an easier section of
went totally wrong.
trail that had lots of downhills through
I began the race with my friend, the forest. However, I was cramping too
Drew Meyer. We had fun hiking up to much to run. Eventually, I reached the
Escarpment in the cool morning air and bottom and started the hike up through a
reached the aid station in 46 minutes and burned out forest.
the top in 63 minutes. We had hopes for
What was once a beautiful forest looked
like a surreal collection of telephone
…my first Western States 100 poles. I lead a group of four other runners
ultramarathon. I was on pace for up the climb, hiking briskly. The guy
3,500 miles this year and peaked behind me was a local and said I would do
at 120 miles per week. I did 515 well since I was taking it easy. The climb
pound leg press repeats and to Robinson Flat went on for what seemed As Doug Ryan rests on a tree stump,
240 pound extensions and curls. forever. I emptied both my bottles, refilled he questions his choice of low fat yogurt.
Since mid-January, I ran 22 long one in a stream, and downed it before the
runs between 20 and 50 miles top. When I stepped on the scales at aid talking directly to me. He again told
and lost 13 pounds. station, my legs shook so much the needle my brother I needed to sit and eat and
wouldn’t stop hopping around. The lady get permission to leave. I drank another
pronounced me 185, down five pounds. cold yogurt drink. I was handed a water
sub 24-hour times, but the forecast was
As I was eating some water bottled someone bought at the store, but
for temperatures over 100 degrees. The
melon, Mike, the aid immediately spit it out because it was hot.
technical nature of the high country trail
station caption, told Char then put some ice from her cooler
surprised me and took a lot out of my
me I needed to sit in a cup and gave me some cold water.
legs. Drew and I ran at a comfortable
down and eat/ The aid station volunteers filled my
pace, but found ourselves 13 minutes over
drink and to get bottles. We didn’t know they ran out
the 24-hour pace at Lyon Ridge.
his permission of ice and I eventually left with hot
Most of the morning was spent running before I left. water, despite the fact we had plenty
on the back of the mountain in the shade; of ice in a cooler.
I took a few feet
however, that was about to end. At the
towards my crew and I took it easy for a half a mile and then
Red Star aid station, I made my first
threw up three times. My tried to run, but soon got hit by another
mistake. I drank 3 cups of Coke and
brother, Don, led me to a tree stump to wave of cramps. I had another downhill
filled my two 20-ounce water bottles and
sit down. Mentally, I was prepared to section, but all I was able to do was walk.
left. What I should have done was grab a
follow him, but he stopped at a dividing About two miles out from Robinson Flat,
third bottle from my drop bag. The next
tape strung near the ground and motioned both legs cramped severely and I sat down
aid station was 8 miles away and the
for me to step over it. All I could do was on a tree trunk. My left calf distorted
course passed through a burned-out ridge
look at it. He put his foot over the tape to out of shape and I grabbed it with my
with several difficult climbs. It was very
push it down and tried to get me to step hand squeezed in back into shape. I then
exposed to the sun.
over it. I wasn’t able to make that hurdle promptly threw up another seven times.
As the temperature climbed, I drank my until someone gave me a gentle push. I must have looked pretty pitiful since
bottles dry two miles short of the Duncan Once on the stump, my wife, Sherry, seven or eight runners all stopped to pat
Canyon aid station. I had no choice but and Char Thompson, my crew member, me on the back and offer encouragement
to gut it out and run it in. By the time gave me a bottle of cold yogurt to drink. as they ran by. I was disappointed to lose
I arrived, my legs were beginning to While I wasn’t able to answer a direct fluids and calories and the two Succeed
cramp. I sat in a chair and drank 30 question, I do remember thinking, “Why caps I had just taken, but I felt better and
ounces of replacement drink, swallowed did I buy low fat yogurt?” Sherry told was able to run for a mile or so.
►Continued on page 22
September 2006 | FOOTPRINT 19
RAW in the Get HIP
Kitchen Health and Injury Prevention:
By Bridget Smith
Running From Injury
When I asked Debbie Carpenter for this By Dr. Robert Fowler
recipe, the following is exactly how she
sent it to me — word for word (Thanks to Escaping injury in distance running Stretching is commonly, but not
the miracle known as “copy and paste”) is no simple matter. Most injuries universally, believed to lower the risk
I could not have written it any better — that occur from running are of the of overuse injury. Although different
Debbie gets full “by-line” for this month’s overuse type and the risk for such schools of thought exist on this topic,
offering.* injuries increases proportionately with stretching is advisable at least after
Debbie’s Awesome Sopaipilla Cake increases in mileage and training your running or cross training workouts.
(See fine print below for “points”*) intensity. Training errors, such as You may benefit as well from gentle
increasing mileage too rapidly, are stretching, after an appropriate warm-
• Spray 9x14 pan and preheat oven to 350˚ consequently major causes of running up, before your runs. Combining the
• Spread out one package Pillsbury injuries. Similarly, adding intense warm-up and stretching is now popular
crescent rolls (8 total) to cover the bottom training sessions like speed work or in the form of dynamic flexibility
of the pan—NOT low fat (are you crazy?)
hill training can result in injury if not routines. A gradual cool-down at the
initiated gradually and cautiously. end of your run is also a good idea,
• Beat together 1 cup sugar / 2 pkg cream especially for older runners.
cheese (16 oz total) / 1 1/2 tsp vanilla Perhaps the most common training
(better with real vanilla, not imitation) error is not allowing enough time for Cross-training can also help you avoid
rest. Rest days should not only be injury. Aerobic sessions of cycling,
• Hand stir into this mixture 2 or 3 14 oz cans scheduled, but should also be taken exercise hiking, elliptical training,
pie filling (note the consistency and don’t any time you either feel significant swimming, etc., provide a different
let it get too runny—you’ll probably want or persistent musculoskeletal pain or training stimulus and also reduce the
to drain the filling if you use canned fruit are simply fatigued. These rest days repetitive and specific musculoskeletal
instead of thick pie filling) and put the can be complete (no exercise) rest or stress of running.
whole mess into the pan active rest in which you perform some
light cross-training. To avoid these Moderate strength training can
• You can put the cream cheese mixture training errors and some other possible help prepare your musculoskeletal
into the pan first and then top with the pie causes of injury: system to handle the stress of running
filling—this works great on bigger chunked and thereby lower your injury risk.
• Increase training volume gradually However, some tapering of resistance
fruits (peaches and apples, for instance)
(10% per week is a common training may be necessary later in a
• Top with another 8 crescent rolls generalization). marathon training program to prevent
• Stir together 1/2 cup sugar and 2 tsp • Add speed or hill work initially at accumulating an excess total volume
cinnamon, sprinkle over top of cake lower intensities and not at the of training. Such an excess dose of
same time you are increasing exercise can result in overtraining
• Drizzle top of cake with 1 melted stick mileage. syndrome.
of butter (again, REAL butter—this is not
• Get adequate rest. Consider at If despite following these principles,
supposed to be healthy)
least one day of complete rest per you experience significant new pain,
• Bake for 35 minutes, although you may week. Since this is a very individual persistent pain of even mild nature,
have to drop to 325 and bake for an hour parameter, listen to your body or other symptoms of concern, you
if the cake mixture was too runny and take additional rest if pain or should initiate at least a brief period of
fatigue develops. Periodic (every rest from running. Icing after workouts
2 - 4 weeks) reduction in your may help diminish early pain and
*Now for the “fine print”, I promised Debbie weekly running mileage, including inflammation. A short trial of an over-
that I would keep this part secret so as not decreasing the length of your long the-counter anti-inflammatory agent
to ruin the overall “evil-ness” of this recipe… run, can also help prevent injury. is reasonable, but these medications
but you COULD use reduced fat crescent • Run on softer surfaces as much as should not be used regularly if you
rolls, Sugar free pie filling, light butter and possible. Take advantage of the are still running as they could mask
cream cheese, and even Splenda in place dirt trails around the club house worsening symptoms.
of the sugar. Do this and it works to be and in the area.
about 5.5 points for 16 servings. If the brief rest from running and the
• Ensure proper fitting and other measures listed above do not
replacement of running shoes. resolve your symptoms upon a cautious
Changing shoes, or alternating attempt to resume running, you
Recipe ideas and comments on this a new (different) pair with your should seek a medical opinion from a
column can be sent to Bridget Smith at existing pair, can possibly provide physician qualified and experienced in
email@example.com. some relief from incipient pain. sports and running injuries.
20 FOOTPRINT | September 2006
RAW RACE RESULTS
Please e-mail your race details to thomas “t.o.” okazaki at firstname.lastname@example.org
From 5Ks to uLtrAS June 25, Munising, MI July 15, Okoboji, IA
June 3, Colleyvile, TX Pictured rocks half marathon university of okoboji marathon
Janet Dixon: 2:41 Sam Thompson: 4:18:17
Colleyville Lions Club
X-Sightment run 5K July 1, Leadville, CO July 16, Napa to Sonoma, CA
Ken Hall: 16:30.7, 1st MMW Leadville trail marathon Carneros wine Country half marathon
Jeff Garber: 17:41.0, 2nd MMW Sam Thompson: 5:49:30 Jon “Polar Bear” Korte: 1:23:53, 1st AG
Robert Fowler: 19:07.3, 1st AG
July 4, Denton, TX July 22, Dallas, TX
Laurie Lukanich: 23:15.6, 2nd AG
Bridget Smith: 24:12.2, 3rd AG
Denton Liberty 5K too hot too handle 15K
Liz Tinch: 32:59 Rick Hanson: 57:37.00, 1st AG
vern Lumbert: 25:30.7
Don Krell: 27:04.1, 3rd AG July 4, McKinney, TX Jon “Polar Bear” Korte: 59:23.90, MMW
Kathy Krell: 27:04.1 3rd AG Mindi Rice: 1:00:01.35, 1st Female Overall
Fourth of July Fireworks 5K
David Smith: 28:11.7 Laurie Lukanich: 21:47, 1st AG Troy Pruett: 1:02:17.45, 1st AG
Bridget Smith: 22:46, 3rd AG Lee Robodos: 1:02:32.80, 2nd AG
June 3, Salt Lake City, UT Robert Fowler: 1:02:49.50, 3rd AG
Salt Lake City marathon July 4, Dallas, TX Jack Hase: 1:04:19.20, 2nd AG
Kelly “K2” Richards: 3:56:31 Flagpole 8K Tim Yalko: 1:04:50.85, 1st 15K,
Mark Miller: 27:58, Overall Winner Mark Sparks: 1:10:38.25, Overall Male
Salt Lake City half marathon
Kim Danahy: 45:11 Clydesdale Winner
Staci “Tini” Rivero: 1:49:45
Tony “Flash” Flesch: 1:54:25 July 4, Portland, OR Trish Field: 1:11:19.25, 3rd AG
Kristen “KK” Keats: 1:59:13, PR Foot Traffic Flat Marathon Rick “SupaFly” Sanford: 1:11:36.15
Sam Thompson: 3:52:40 Steve “Dog Dude” Rush: 1:14:54.40
June 4, San Diego, CA
Chris McCain: 1:15:39:30
Coca-Cola Zero July 4, Colony, TX Lori Cerami: 1:16:10.70
rock ‘n’ roll marathon Liberty run – 2.65 miles Gregory “Spareribs” LaMothe: 1:16:20.95,
Mark Sparks: 3:53:18 Lee Robodos: 15:56.00, 2nd AG 3rd AG
Ric (Tony) Roberto: 4:00:21 Yolanda Hopping: 16:08.60, 1st AG
Jessica Hanson: 1:16:37.90, 3rd AG
Ted Winter: 4:51:12, 1st marathon Lori Cerami: 20:23.50
Laurie Lukanich: 1:19:07.45,
Kim Danahy: 24:13.20
June 4, Deadwood, SD Kevin “Scooter” Wessels: 1:19:54.85
Deadwood mickelson trail marathon July 4, Southlake, TX Tony “Flash” Flesch: 1:21:20.50
Pam Truhn: 4:53:33 60 minutes to Freedom Fun run Jeff “Tri-Barney” Barnhart: 1:23:57.55
Troy Pruett: 9.261 miles Staci “Tini” Rivero: 1:26:35.90
June 7-26, Bachman Lake, Dallas, TX Mindi Rice: 9.116 miles Bridget Smith: 1:27:26:80
Jogger 5K Summer Series Henry “Squishy” Galpin: 8.374 miles Kim Dahany: 1:28:26.85
#4-Jeff Garber: 18:29, MMW Andrew Hale: 7.968 miles
“Lethal” Letha Cruthirds: 1:31:19.55
#5-Jeff Garber: 18:08, MMW Kelly “K2” Richards: 7.392 miles
Sarah Hale: 7.365 miles Jessica Roberts: 1:33:28.75
#6-Jeff Garber: 18:32, MMW
Doug Keefe: 7.172 miles Jill Smith: 1:47:20.35
#7-Jeff Garber: 17:56, MMW
David Ball: 7.001 miles Susan Woodward: 1:47:30.65
#8-Jeff Garber: 18:46, MMW
Mike Czyz: 5.976 miles Alan Engisch: 1:57:40.55
#9-Jeff Garber: 18;26, MMW
Jessica Roberts: 5.947 miles
#10-Jeff Garber: 18:21, 1st AG
Jill Smith: 5.869 miles too hot to handle 5K
Jeff “Tri-Barney” Barnhart: 5:302 miles Mark Miller: 17:20.45, 1st AG
June 8 & 15, Ft. Worth, TX
Pat Noell: 2.867 miles Thomas “T.O.” Okazaki, 19:54.05
2006 ricky Cox trinity 5000 Series
Guy McCracken: 2.867 miles Mary Ann Cavio: 25:33.95, 3rd AG
Jill Smith: 27:19, 3rd AG
John Bush: 2.867 miles David Smith: 27:29.05
Jill Smith: 27:21, 3rd AG Bill Lusk: 1:992 miles Teri Lee: 30:36:25
June 17, Frisco, TX July 8, Flower Mound, TX July 27-30, Round Rock, TX
Dadfest 5K texas Amateur Athletic Federation the At&t tAAF Summer
Yolanda Hopping: 20:11.95, 1st AG
regional track meet Games of texas
Staci “Tini” Rivero: 24:22.20, 2nd AG
Girl 11-12 800 Meter Run 12 & Under Girls 11-12 800 Meter Run 12 & Under
June 17, Southlake, TX Felice Johnson: 2:39, PR Felice Johnson: 2:42.00
Southlake Park and recreation Girls 11-12 One Mile Run 12& Under Girls 11-12 1600 Meter Run 12 & Under
Summer track Felice Johnson: 6:05, PR by 12 sec. Felice Johnson: 6:11.00
Girls 11-12 800 Meter Run 12 & Under Boys 9-10 4X400 Meter Relay 10 & Under Girls 11-12 High Jump 12 & Under
Felice Johnson: 2:48, PR Matthew Barnhart: 1:22 leg,
Felice Johnson: 4 feet - 6 inches, PR
Girls 11-12 One Mile Run 12 & Under PR- Team Wins Silver
Boys 9-10 4x400 Meter Relay 10 & Under
Felice Johnson: 6:24, Overall Winner July 8, Pamplona, Spain Southlake ‘A’: 5:22.19, 15th Overall
Boys 9-10, 800 Meter Run 10 & Under running with the bulls Matthew Barnhart: 1:21:50-1st leg, PR
Matthew Barnhart: 3:02 Jim “Capt. Ruby” Rubalcaba – One
July 29, Grapevine, TX
June 25, Ft. Worth, TX Pamplona Bulls – Zero
north texas trail runners night run
Ft. worth running Club July 9, Bellevue, WA (18 mile Prediction Event)
3 Amigos 4 miler Seafair marathon Jack Green: Predicted Time: 3:50:00
Stan Ujka: 24:21, 2nd AG Sam Thompson: 3:45:48 Est. Actual Time: ~4:20:00
September 2006 | FOOTPRINT 21
RAW RACE RESULTS continued
Duathlons & triathlons buffalo Springs Lake tri raider July 30, Hampton, VA
Sprint triathlon tri America hampton triathlon
June 3, Grapevine, TX (500 meter swim/17.1 mile bike/5K run) (1.5K swim/40K bike/10K run)
Paddle, Pedal and Pound the Byron Benoit: 1:27:31, 1st AG, 1st triathlon Samantha Galpin: 2:33:00, 1st AG
Pavement vII Sprint triathlon June 25, Coeur d’Alene, Idaho
(300 yd swim/20K bike/6K run) Adventure racing
Ford Ironman uSA Coeur d’ Alene
Noreen “Diva” Henry: 1:14:14.6, 2nd AG
(2.4 mile swim/112 mile bike/26.2 mile run)
Jeff “Tri-Barney” Barnhart: 1:16:11.2, 3rd AG June 24, Spicewood, TX
Jim Lukanich: 10:31.29, 3rd AG,
Rick “SupaFly” Sanford: 1:16:37.0, (1st Tri) Adventure race Girl Challenge
Hawaii Ironman Qualifier
June 11, Grand Prairie, TX Ryan Burns: 14:42:51 (4-6 mile navigation trek/8-12 mile mountain
bike /3-5 mile paddle)
metroplex Sprint triathlon July 9, Lake Ray Roberts, TX Team Brick: 5:32
(800 meter swim/27K bike/5K run)
Disco triathlon (Debbie Carpenter/Elizabeth Krause)
Scott Decker: 1:18:09, 2nd AG
(500 yard swim/ 17.6 mile bike/5K run) The WFF’s: 6:08
Lee Miller: 1:24:43
Jim Lukanich: 1:17:24, 1st AG (Reba Becker/Kelly “K5” Carper Erickson)
Trish Field: 1:24:49, 2nd AG
Mike Doud: 1:29:21, 1st AG
Noel Widdowson: 1:25:04
Steve Bryant: 1:30:18
Julie Sheridan: 1:26:11
Jeff “Tri-Barney” Barnhart: 1:34:30
Mike Doud: 1:29:58
Marty “Buster” Metzger: 1:42:46
Adrienne Stipe: 1:37:43
Rick “SupaFly” Sanford: 2:06:24
Lauren Wallach: 1:49:42
July 23, Frankfurt, Germany
June 25, Lubbock, TX AG-Age Group
buffalo Springs Lake triathlon mmw-Male Masters Winner
(1.4 mile swim/112 mile bike/26.2 mile run)
half Ironman 70.3 Chris Hillen: 11:22:22 Fmw-Female Masters Winner
(1.2 mile swim/56 mile bike/13.1 mile run) Linda Ellestad: 12:51:08
Lee Miller: 5:46:10 Al Walker: 12:57.25
Carl Stipe: 6:10:44 Please e-mail your race details to Thomas
Scott Decker: 13:16:53 “T.O.” Okazaki at email@example.com
Adrienne Stipe: 6:26:50
Noel Widdowson: 6:56:43
Lauren Wallach: 6:59:06
Western States 100: Squaw Valley to Auburn, CA
◄Continued from page 19
Three medics running the course, caught up to me and gave very sorry for myself. I got passed by seventeen runners before
me some water. They followed me closely to Miller’s Defeat I reached the river again and was able to fill my bottles at the
aid station and then to Dusty Corners. When I ran they ran, aid station. I got some calories and started the 2.8 mile hike up
when I stopped to walk, they stopped. While I appreciated to Michigan Bluff.
their concern, it felt like I had vultures hanging around
waiting for me to fall. I must have had a lot left because I passed five runners up the
mountain, including Gordy Ainsleigh, who was the first guy
The hike up Devil’s Thumb is a steep two-mile climb with to ever run a hundred miler. In 1974, Gordy was competing
36 switchbacks and is considered the very demanding. I in the Western States Trail Ride. When his horse was not well
passed nine runners along the way, but felt desperate at the enough for the ride, Gordy took off and completed the race on
top. I weighed in at 185.5 and told the volunteer I was in foot. As I passed him, he said, “You are doing well.” I didn’t
trouble and that I threw up ten times and hadn’t been able have the heart to tell him I was climbing up just to quit.
to pee in over nine hours. They iced me down and fed me
ginger ale and soup. The doctor pronounced me fit, but my At the top I was through and didn’t want to suffer any more.
legs were cramping badly. I laid down with my feet up on a The aid station captain then cut off my wrist band. I had a bad
stretcher. After a few minutes the doctor came over and said day and was concerned about my health. However, I could
he could see my calf muscles firing from 30 feet away. He had have and should have gone on. Gordy eventually finished with
someone come over and massage my calf muscles, but they an hour to spare. I got dehydrated and fell into electrolyte
kept twitching and the cramps moved to my quads and hip imbalance, which I couldn’t fix. I made mistakes by rushing
abductors. in and out of aid stations. I then decided to quit rather than
allowing my body time to recover in the cooler night air.
I wanted to quit the race, but could not get taken out of Devil’s Things went badly and I didn’t take care of them.
Thumb for hours, so I decided to make it the next eight miles
to the top of Michigan Bluff. The volunteers strapped my It was a tough day for everyone. The guy who was in 1st
water bottle belt around my waist and I ran out. Unfortunately, place fell several times during the final 300 yards on the track
my brain was on screen saver mode and I got more than a and finally collapsed five feet short of the finish line. He was
mile down the road before I realized that no one had filled my dragged across by his crew and taken to the hospital. He
bottles. I was dehydrated and cramping badly and left without recovered, but was disqualified for receiving assistance. Drew
any water. The next five miles were hard and I began to feel battled illness and crossed the line in 29 hours 33 minutes.
22 FOOTPRINT | September 2006
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.
Keep your RAW now offers on-line renewals (and new memberships) through Active.com at
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.
Whether training or racing…always look
good…get your RAWear now!
Summer wear: singlets, Cool-Max hats and shorts
Safety wear: long sleeve bright yellow shirts
Sweatshirts $40 Long-sleeve shirts $15
Shorts $20 Beanie Caps $10
Singlets $20 Socks $5
Cool-Max hats $15 Gloves $2
Contact Kelly “K2” Richards to make a purchase.
September 2006 | FOOTPRINT 23
Lake Grapevine Runners & Walkers PRSRT STD A
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.
By Gregory “Spareribs” LaMothe
M y apologies to all Footprint readers for my absence last newsletter. I was away on a religious retreat where I learned so
very much, principally the importance of kindness and showing respect and tolerance for fellow humans. I know it has
made me a better person, and I am sure you will see it reflected from now on in my column. And now here are a few highlights
from this month’s mail:
Dear Spareribs: run very early in the morning when it’s member criticize me because the jugs
I heard that your club has its own dark. I have very little experience with had some mold in them. I try real hard
running gear and that it is increasingly night running. Any ideas? to wash them out, but I can’t seem
popular in the Metroplex right now. I - Henry in Las Colinas to get them clean. I don’t want to be
am a new LGRAW member. I would embarrassed again. Any ideas?
like to buy some of this gear as I am - T.O. in Grapevine
Yes, I do remember that race.
getting tired of running in basketball
Congratulations on your win. Dear T.O.:
shorts. What’s the procedure?
Sorry about that T.O. Why don’t you
- Mindi in Lewisville As to running at night, I suggest very do what I do when I have the water
dark clothing when on the roads. Light duty? The jugs come out sparkling
colors tend to surprise and confuse clean. In the bathroom you will find a
No problem! Just go to the clubhouse
drivers and cause them to swerve. long toilet brush. Put some water and
any day and pick out the items you like, The same goes for any reflective gear;
or take home a number of each to try on. liquid detergent into the jugs and then
avoid it entirely. And finally, to avoid
Keep the ones you like and bring the use the toilet brush to scrub around the
the glare of oncoming headlights,
others back, if you think of it. Then just bottoms, the insides and top rims where
always run with the traffic so you
drop a check in the box on the coffee the lids screw on. Then, to ensure the
can concentrate on your run and not
table in whatever amount you think is mold dissolves, don’t rinse them out.
be distracted. Good luck with your
fair. Hope you find some great buys! Just let them air dry on the counter
training, and I look forward to racing
- Spareribs upside down. When they’re filled again
you again in December.
the following week, all that mold and
Dear Spareribs: detergent will just dissolve into the
You probably don’t remember last Dear Spareribs: Gatorade and the jugs will be as clean as
December when I kicked your butt at I’ve had to sign up for water and can be. I guarantee no one will criticize
the White Rock Half! This year I plan Gatorade duty quite a bit at the club you again, and you may even inspire
to run it again and I start my training because no one else will do it. I don’t others to step up to do the water duty
this fall. Unfortunately, because of mind helping out, but what really themselves.
work commitments, I will now have to upset me last week is to have one club - Spareribs
Lake Grapevine Runners & Walkers | www.runnersandwalkers.com