Duct Tape Duet by fjzhangweiqun


                Lake Grapevine Runners & Walkers                                                           November 2006


                                       LAKE GRAPEVINE RUNNERS AND WALKERS ANNUAL

                                     Duct Tape Duet
                                     T   he LGRAW Annual Duct Tape Duet was held on
                                         Saturday, September 16, 2006. This club fun run is a
                                     perfect competition for all ages and abilities. The two-person
                                     teams consist of a walker and a runner whose combined
                                     times yield several championship categories. One participant
                                     walks a 5K and the other runs a 10K. This year had a record
                                     turn-out and a great time was had by all.
                                     See you next October for another Duct Tape Duet Fun Run!

     The celebration started after          Lee Miller (right) tries to ignore         Kelly Richards and Steve Rush
   the race…Mardi G-”RAW” style!                Ray Harris’ duck hat.                    were dressed for success.

Next RAW off to the Races
                                                            Jingle Bell Run 5K
                                                            Nov 25th 5:00 pm
                                                            Sundance Square @ 4th & Main • Ft. Worth, Texas

                                                            Register race day from 3:00-5:00pm $18.00 or on the
                                                            web at www.fortworthjinglebellrun.kintera.org (group
                                                            discount $15.00 mention LGRAW)
           Lake Grapevine
           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                                               Sadly, RAW lost longtime member, Cleveland Ray
                                                                             on October 23, 2006. While his body lost the battle
SeCretAry | Steve Rush
   SteveR@RunnersAndWalkers.com                                              with a brain tumor I have no doubt his spirit will live
                                                                             on for a long time. Ray was one of the kindest,
treASurer | Craig Minyard
  CraigM@RunnersAndWalkers.com                 happiest and goofy guys I’ve ever met. He was also an optimist and a
                                               fighter, right up to the end of his life. I’m confident anyone that ever met him
                                               feels like their life was enriched by the experience.
Susan Barnett
   SusanB@RunnersAndWalkers.com                For those of you who didn’t know Ray, the nutshell version is that he actually
John Bush
                                               lived in Cleveland, thus the nickname “Cleveland Ray”, but for a period
Tony Flesch                                    worked in DFW. He went home to his wife and four children every ten days.
   TonyF@RunnersAndWalkers.com                 That meant he ran with RAW every other weekend. He also ran with several
Henry Galpin                                   RAW members during the week. He was probably the slowest in that
   HenryG@RunnersAndWalkers.com                weekday group but being one to never give up he showed up morning after
Cindy Lee                                      morning and did his best to keep up and not get lost. Yes, there is a story
   CindyL@RunnersAndWalkers.com                or two there.
Thomas Okazaki
   ThomasO@RunnersAndWalkers.com               Ray was grateful to have found so many friends at RAW, making his long trips
Bridget Smith                                  away from home not as difficult. RAW held such a special place in Ray’s
                                               heart that he asked to be buried in his RAWear and Austin Marathon jacket.
FootPrInt                                      To make that kind of impact in someone’s life is humbling and powerful. This
                                               group is unique that way. Most people that come into contact with us know
eDItorS                                        instantly that they’ve found something different, something special. I hope
Kelly Carper Erickson & Kevin Wessels          as the club grows and ages that is one of the things that never changes.
                                               That RAW continues to be a place where all feel welcome, friendships
DeSIGner | Lorraine Wessels                    blossom, running goals are met and our diversity as athletes is celebrated.
ProDuCtIon | Doug Noell
                                               Cleveland Ray and all of RAW: Here is to friendships, the love of running and
membership Data
                                               living life to the fullest.
Doug Noell
   MembershipData@RunnersAndWalkers.com        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               Saturday Night Live | November 4, 2006, 5pm at Lazy Bones in Grapevine
   8am from the clubhouse
                                          RAW off to the Races | November 25 Sundance Square
 Wednesday Trail Run
   7am from the clubhouse                 November Board Meeting | November 30 at 7pm
 Friday Trail Run                         LGRAW Holiday Party | December 16 at the Rick & Linda Fogle’s Home
   7am from the clubhouse

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

2 FOOTPRINT | November 2006
                                                                                                                                           •	 Congratulations	to	Kelly	Carper	
                                                                                                                                              Erickson	&	Howard	Polden	on	their	
                                                                                                                                           •	 Congratulations	to	Marybeth	Crane	
                                                                                                                                              and	husband	Jim	on	the	birth	of	
                                                                                                                                              their	daughter	Sasha.
                                                                                                                                           •	 Congratulation	to	Sam	Thompson	
                                                                                                                                              and	Kirsten	Sellereit	on	their	

                                                                                                                                           beST WISheS
                                                                                                                                           •	 Jessica	Roberts	who	recently	
                                                                                                                                              moved	to	Seattle
                                                                                                                                           •	 Hector	Lora	who	recently	moved		
                                                                                                                                              to	Seattle
                                                                                                                                           •	 Stan	Ujka	who	recently	moved		
                      While stationed overseas, Terry Marcott takes a break to                                                                to	Superior,	Wisconsin
                    participate in the Presidential Palace Baghdad Iraq Fun Run.
                                                                                                                                           ThOUGhTS & pRAyeRS
                                                                                                                                           •	 To	the	entire	Laney	family	as	young	
                                                                                                                                              Brooks	battles	Burkitt’s	Lymphoma	
                                                                                                                                              which	is	an	aggressive	non-

  What’s your goal for 2007?                                                                                                                  Hodgkins	lymphoma.	For	updates	
                                                                                                                                              on	Brooks	condition	go	to:
  As Mark Miller wrote in our last issue, setting goals is a key to success, and it’s                                                            G
                                                                                                                                               -		 o	to	web	page:	http://www.
  already time to start thinking about what we’d like to accomplish for 2007. We’d                                                               cookchildrens.org/Default.as
  love to hear about any exciting goals our members might have for the season,                                                                   S
                                                                                                                                               -		 elect	Patients	and	Visitors	
  ANY goal that is a stretch/challenge for the owner, whether it’s your first 5K or                                                              menu	(on the left side)
  first ultra. The goals of our newer/returning athletes are often the most exciting,                                                            S
                                                                                                                                               -		 elect	CarePages	
  because that’s when they’re progressing by bigger leaps and bounds. Other                                                                    Note: First time visitors will need to
  ideas include showing up at the clubhouse more days than last year, reaching                                                                 create a login to use the service
  a new level of consistency by walking X miles a week for X weeks in a row, doing
                                                                                                                                               -		 he	care	page	is	called:	
  water duty more than any one else, trying a trail run, first triathlon, first cycling
  event, first Adventure event, losing x pounds, gaining x pounds, coaching one
  other person in achieving their goal, volunteering for the banquet planning
                                                                                                                                           ThANk yOU
  committee, etc. Send your goal to FOOTPRINT Editor at lgrawfootprint@verizon.
  net and we’ll compile them for our next edition.
                                                                                                                                           •	 We	thank	all	of	our	volunteers	who	
                                                                                                                                              put	out	water	and	sports	drink	for	
                                                                                                                                              the	weekend	runs	for	September	
                                                                                                                                              and	October.	

Aug - Sept club turn-out                                                                                                                   RAWear
The month of September average of 47 usage per weekend day is the highest ever                                                             •	 Get	the	latest	in	RAW	signature	
in three years. Also, on Saturday, September 17, 73 people signed in setting the single                                                       wear.	See	Kelly	“K2”	Richards	
day sign-in record.                                                                                                                           to	purchase	tops,	shorts	and	
                                                   Aug                 Sept        2006 Totals
   Weekends only                                    308                 425          2,860                                                 If	you	have	news	to	share	with	
   All Days                                         447                 496          3,718
                                                                                                                                           RAW,	please	send	your	footnotes	to	
   No. of Weekends                                    4                   5             39
   Closed Days                                        0                   1              4                                                 President	@RunnersandWalkers.com
   Missing Data Days                                  0                   0              2
   Average Usage Per Weekend Day                     39                  47             40

                                                                                                                                             November 2006 |      FOOTPRINT 3
  Hood-to-Coast 2006 – The Year of the Rookie
  By Jeff “Barney” Barnhart

  Y    ou have heard references to the Chinese zodiac Year of the
       Tiger and Year of the Dog, but for this year’s Hood-to-Coast
  (HTC) Relay, we had the Year of the Rookie. Why? Of the 13
                                                                             As team captain, my biggest worry was to make sure the
                                                                             few remaining veterans could guide the rookies through the
                                                                             adventure and successfully complete the race (and have a great
  years I have run this race this was the most rookie runners I have         experience at the same time). By the looks of the empty beer cups
  had on the team. In the past we have had three to six, but this year       on the table at the beach, I think we were successful.
  there were seven new runners to the team.
                                                                             With all the RAW blood on the team, it was no surprise the race
                                                                             went very smoothly; this team ran the fourth fastest time in 13
                                                                             years. As always there are a few misconnects or minor problems.
                                                                             Just ask Cindy Lee about the two minutes and 27 seconds she
                                                                             waited at the exchange for Mike to show up to run the next leg.
                                                                             Or all of Van Two during the second leg of the race and the
                                                                             abundance of food they had in the van. In reality the van was
                                                                             missing all of their food which was sitting in the Portland hotel.
                                                                             But these are just minor issues compared to others that can
                                                                             happen during this long run. Bottom line: no injuries, no lost
                                                                             runners, no fights, and everyone ran their legs.

                                                                             The real indication of team success was seen in the response
                                                                             from other RAW members who were wishing they had been in
                                                                             Portland running. The envy among other runners was at an all-
                                                                             time high around the clubhouse before and after the race. Because
                                                                             of the additional interest in the race I have decided to help captain
                                                                             two RAW teams for the 2007 race. I must be totally nuts!

                                                                             Here are some of the details of the 2006 race.
                                                                              Mileage 197.5 miles
                The 2006 Team gets ready before going to the
                        top of Mt. Hood for the start.
                                                                              Team Time: 27:16:23
                                                                              Average pace: 8:11/mile
                                                                              Place: Overall 295/1032 Division 53 / 303
  This influx of new runners was due mainly to some long time                 Van One Mile Average – 8:16/mile
  veterans deciding it was time to hang up the HTC shirts and let             Van Two Mile Average – 8:06/mile
  others enjoy the experience. The new runners all had one thing              Men Mile Average – 7:46/mile
  in common, RAW. For the first time in 13 years the team was                 Women Mile Average – 8:36/mile
  made up almost entirely of all local runners with the connection            Fastest Average – Henry Gaplin – 6:49/mile for 17.2 miles
  to RAW. The connection to RAW not only provided a common
  thread among the team, but for the first time in three years, forced       This year’s team, in running order, was comprised of Mike
  a change in the team name from HTC Castaways to RAWhide.                   Ahearn, Tony Flesch, Noreen Henry, Dana Buccigrossi, Jeff
  Staci “Tini” Rivero and Noreen “Diva” Henry were the driving               Barnhart, Staci Rivero, Samantha Galpin, Kirsten Keats, Henry
  force behind the change led by a mighty “Yee Haa!” from both.              Galpin, Jim Rubalcaba, James Uhelski, and Cindy Lee. In 2007,
                                                                             all but one runner from the team this year will be returning which
  With the new runners we officially transitioned to a RAW-based             is a team record.
  team. When word spread other RAW members were asking, “Is
  there still room on the team?” As it turned out, the only team             This race had brought more great memories than any other race
  member change came with a last minute runner injury. Tony                  I have participated in, but on the other hand there are very few
  “Flash” Flesch was able to come to the rescue of the team as               races I have run 13 times. The HTC is one of the most unique
  a sub. Flash did a great job in getting flights booked and his             races around and as long as I get in, I know where I will be the last
  schedule rearranged to run in less than two weeks.                         weekend in August…running from Mt. Hood to Seaside, Oregon.

 RAW Pitches in to Keep Grapevine Beautiful
 Over 20 RAW members participated                     yards or so. The group collected over          refreshments back at Casey’s Clubhouse.
 in the Keep Grapevine Beautiful Park                 25 bags of garbage, a car battery, a few       A big thanks to Gary Howsam and
 Clean-up day on the 23rd of September.               tires, a chair and part of a floating dock.    Thomas Okazaki for their efforts
 Members picked up trash along both                                                                  with organization the event as well as
 sides of the road between the clubhouse              For their efforts the group was rewarded       everyone that volunteered.
 and the lakeshore. Then from the Dove                with a rainstorm (hey, it did cool off
 Loop boat ramp west for a hundred                    after that), hot dogs, cookies and other

4 FOOTPRINT | November 2006
Lake Grapevine Runners & Walkers

Annual Holiday Party

           Geez, I can’t get                  I know…leave
            my loot through                    the desserts
          the chimney! What
                                              here with me!
             should I do?

          Saturday, December 16th 7:00 p.m.
                  Rick & Linda Fogle’s Home
               5404 Willow Lane, Colleyville 76034
                 BYOB and a side dish to share.
     Check the RAW E-Bulletin Board for additional information

                                                     November 2006 |   FOOTPRINT 5
Message from North Texas Trail Runners
                                         UltraCentric Races:
                                         4 races over 48 hours that starts at
                                         9:00 am on Friday, November 17, 2006

                                         Dear RAW Members,

                                         On behalf of the North Texas Trail Runners I’d like        already entered, and we want to provide them, as
                                         to invite the members of RAW to participate in the         well as all of the other participants, with first class
                                         2007 UltraCentric Races. We are looking for race           support.
                                         participants as well as volunteers.
                                                                                                    We need at least 100 volunteers for four hour
                                                                                                    periods each.
                                         The UltraCentric consists of four races:
                                         • 48 hour National Championship
                                         • 24 hour National Championship                            All of the information about UltraCentric and how to
                                         • 12 hour race                                             register either for the race or as a volunteer is on our
                                         • 6 hour race                                              website: www.ultracentric.net .

                                         The 48 hr race starts at 9:00 am on Friday,                Sincerely,
                                         November 17, 2006, and the other three distances           Jay Norman
                                         start at varying times on the 18th. This is a major        Volunteer Coordinator
                                         national event. Many of the elite U.S. runners are

                    PrairieMan Half Iron:
                    The Third Stop of My Journey to a Dream
                    By Byron Benoit

               S   ince 1989, after watching Dave Scott and Mark Allen (he
                   became my sports hero that day) battle to the Hawaiian
               IronMan finish line, I have always wanted to do an IronMan
                                                                                               my rank overall for the swim
                                                                                               was 264 out of 268. But I was
                                                                                               able to recover some ground
               (IM). The main obstacle preventing me from attempting this                      on the bike and even more on
               sooner has been my inability to swim. Through the years I                       the run. The most thrilling          Bryon is all heart and guts
               have said I would do an IM by the time I was 40. Then in                        part about the day was having       during his first Half IronMan,
               December 2005, my wife Leah reminded me of two things:                          a race plan, sticking to it,          finishing in the Top 100.
               1) that I was turning 40 in another nine months (September                      and having a pretty good end
               22) and 2) I still couldn’t swim. She’s also the woman who                      result as I placed 77 overall.
               reminds me that you can’t win the lottery unless you play
               (which we never do). So in January 2006, I started in earnest                   The end of my journey and the fulfillment of my goal will
               to try and learn to swim. It’s been hard, swimming is not                       climax on April 15, 2007 in Tempe, Arizona, at the IronMan
               easy for me, but I have kept with it and have made some                         Arizona. So I am looking forward to a winter in the pool,
               improvement.                                                                    time spent on my indoor trainer and runs at Club RAW.

               In June I traveled to Lubbock with Lee Miller, one of my                        I would like to give a special thank you to my coach, Mary
               training partners. He did the Buffalo Springs Half IronMan, I                   Lessor, for a solid training program that has kept me injury
               did the TriRaider Sprint Triathlon (my first tri). Then in July                 free, and to Scott Decker for being a sounding board on
               I did an Olympic distance tri in Grand Prairie (second tri,                     many, many training and racing issues. Last, but not least, to
               first without a wetsuit). That leads me to my third                             my loving and very supportive wife for allowing me hours
               stop – the PrairieMan Half IronMan. I had an awful swim;                        upon hours to train and for helping me to realize my dream.

6 FOOTPRINT | November 2006
    On Your Mark
    Top Ten Local Races
    By Mark Miller, 2005 RRCA Southern Region Runner of the Year

With a new year approaching, I thought I’d list some of my favorite local races for your consideration. One of the benefits of
having lived in the North Texas area my entire life is that I’ve had the opportunity to observe the DFW running scene for many
years. I still run some of the same races today that I entered as a boy. Because I love lists, here are my top ten area road
races. I’ve excluded RAW sponsored events because it goes without saying that they’re at the top. There are no set criteria for
this list. It may be based on competition, the course, organization, tradition, post race activities, or just sentimental reasons.
Next time you’re perusing the local race calendar, give these some thought.

      1. Dallas White Rock Marathon, Relay, and Half                    6. Run to Joe’s 5K, Fort Worth, March. I love the
         Marathon, Dallas, December. Good course, good                     Stockyards area of Fort Worth, and I like Mexican food,
         support, generally well organized, and an outstanding             so this one’s obvious. A unique course with two out-
         10 mile aid station. In recent years, they’ve really              and-back sections allows you to keep an eye on the
         stepped up the prize money, bringing in strong                    competition. Good post race party with food from Joe
         competition. The post-race party at the American                  T. Garcia’s. The 2007 version will mark the race’s 10th
         Airlines Center allows you to celebrate your race on              anniversary.
         the same floor where Mavericks and Stars play. It’s a
         chance to race a good marathon after sleeping in your          7. Haltom Stampede, 5K & 10K, Haltom City, February.
         own bed, with none of the hassles or expenses of travel.          A fast 5K course with a big downhill in the final mile
                                                                           and a track finish. The 10K features some substantial
      2. The Cowtown, 5K, 10K, Half Marathon, Relay,                       hills before the same final mile as the 5K. This schedule
         Marathon, Fort Worth, February. Okay, this race                   is staggered so that one can run both races. I ran
         receives lots of criticism (much of it justified), and I’m        this one for the first time at age 13 and have done so
         not thrilled with the direction they’ve taken the event in        many times since. A regular “RAW Off to the Races”
         recent years, but the last Saturday in February is still a        destination.
         big day for me. Growing up, the Cowtown 10K was the
         most important local road race to me and the one I             8. Germanfest 15K & 5K, Muenster, April. Making the trip
         most wanted to do well in. The event lost a lot when it           north to Muenster is an annual tradition for many local
         moved downtown. There was something special about                 runners. Go once and you’ll understand why. Both
         finishing down Exchange Avenue and under the big                  races start at noon and the 15K is very hilly, so don’t go
         Stockyards sign. Nevertheless, Cowtown will always be             expecting a PR. Do go expecting to have a blast. The
         special to me.                                                    post-race festivities are legendary and are well worth
                                                                           the 70 + mile drive from the Metroplex.
      3. Fort Worth YMCA Turkey Trot 5K & 10K, Fort Worth,
         Thanksgiving Day. This race is as much a part of my            9. Azle Lake Run 10K & 2 Mile, Azle, May. Another one
         Thanksgiving tradition as turkey at Grandmother’s house           I’ve run many times as Azle is near my hometown
         (which, conveniently, is close to the race site) and the          of Boyd. The 10K is challenging, as the second half
         Dallas Cowboys. Not as large as its Dallas counterpart,           is quite hilly. Not to mention the late May heat and
         but has a more intimate feel.                                     humidity. Nonetheless, a fun race in a neat town.
                                                                           The race has a small town feel, and the community
      4. Mayfest 5K & 10K, Fort Worth, May. This one will always           really gets behind the event. Both races finish on the
         be special to me because it was my first ever road race.          Azle High School track. The event celebrated its 25th
         The event has changed formats, courses, and distances             running in 2006.
         several times since, but it’s still a favorite. The most
         recent version featured a start and finish on the grass        10. Grapevine Fillie Trot 5K, Grapevine, February. A
         levy in Trinity Park. Rain the night before made for lots of       relative newcomer to the local scene (since 2000),
         mud puddles. Fun stuff.                                            this is a good one. Put on to support student groups
                                                                            at Grapevine High School, this one often brings out
      5. Hit the Bricks 5K, Fort Worth, April. This point-to-point          some fast competition (including good local high
         course is smoking fast and brings out great local                  school runners). Plus, it starts and finishes near the
         competition. If you want to run a fast time and compete            RAW clubhouse and is on the trails we all know so well.
         against some of the area’s best runners, this is the place         Quick awards presentation and good post-race food.
         to do it. Finishes on the Farrington Field track. School           They do it right.
         buses take you to the start, so if you haven’t ridden a
         “yellow dog” since childhood, here’s your chance.

We all have favorite races, and these are a few of mine. We are fortunate to have such an expansive list of quality events in DFW.
There are many that I hated to leave out of my top ten. I excluded defunct races, as some of these bygone events certainly
would have ranked high. This should remind us that we should all be appreciative of the volunteers and organizations that work so
hard to keep the local running scene going strong.

                                                                                                          November 2006 |     FOOTPRINT 7
    First Steps
    The New Runner’s Guide

    Getting Started                                                 Runners Speak: Clydesdale and Filly
    Are you still thinking about taking your first steps as a       The Clydesdale Division in running is for male
    runner? Do you still need some convincing about why you         runners who are over a certain weight. The division for
    should start running? Here is a list of compelling reasons to   females is called the Filly or Athena Division. There
    start. Once you’re ready to begin join us any weekend.          is not a standard weight for these divisions. Whenever
                                                                    races have these divisions they advertise them with the
    1 Running is the most effective form of cardiovascular
                                                                    minimum weight requirement listed. These divisions
      exercise. Thirty-plus minutes a day, four days a week
      will yield an excellent level of fitness in the shortest      exist to give bigger runners a better opportunity to run
      possible period of time.                                      competitively.

    2 Running is the most accessible and affordable sport.
      No matter where you live, work or travel, an excellent
      area for running is almost always nearby.                     Equipment, Gadgets & Gizmos:
    3 Running is inexpensive and simple to learn. All you           Running Watch
      need is a good pair of running shoes, appropriate running
      clothing, and motivation to start running. Running is         A watch designed for runners is the one thing that nearly
      natural and information on proper training is widely          every runner has and is rarely without whether running or
      available through books, websites, magazines, and other       not. I find a running watch to be one of the telltale signs
      resources.                                                    of a runner who is in their everyday clothes. Anyone all
                                                                    dressed up with a plastic-looking, huge-face digital watch
    4 Running is one of the best ways to reduce stress.             has to be a runner.
      Thirty-plus minutes of running will work wonders in
      dissolving stress.                                            There are hundreds of varieties and price ranges for
                                                                    watches. The most basic thing to look for is a memory
    5 Running is an excellent component of any weight               function to record mile times in races or lap times in speed
      control program. Few activities burn calories so quickly      sessions.
      and effectively.
                                                                    Watches vary in terms of extra functions with some more
    6 Running is a flexible method of training. You can run         useful than others. They cover the board from dual-time
      at your own pace, with or without company, at whatever        clocks to pacing options, some even claim to actually run
      time of day best suits your schedule.                         for you (or so it seems). The good news is that most of
                                                                    the models are surprisingly easy to use, with prompts on-
    7 Running makes you feel good. Fitness, self-esteem,            screen telling you which mode you have entered and what
      empowerment and confidence all increase with exercise.        happens if you hold down a particular key.
    8 Running offers a unique opportunity for recreational          Don’t be so dazzled by functions that you forget the real
      runners to mix with world-class athletes. You can’t           basics: is the screen readable at arm’s length, and are the
      play at Wimbledon or on the LPGA tour, but on any             buttons easy to use on the run? A watch that tells you your
      given weekend, recreational runners compete in racing         aunt’s birthday will lose its shine if you accidentally hit the
      events with the fastest people in the sport. There are also   stop button when you want to record a lap.
      low-key social events that emphasize fitness, fun and
      friendship.                                                   The chances are that the watch you choose will also be
                                                                    water-resistant, and have a stopwatch, an alarm and an
    9 Running is for families and individuals of all ages.          electroluminescent backlight (the sort that lights up the
      There are running programs for kids, beginners, women-        back of the screen evenly). This last feature is especially
      only races, masters programs for those over 40, and           important if you run in the dark.
      events for families. Set an example for your children and
      make running and a healthy lifestyle a family priority.       If you want more information or real-feedback on watches
                                                                    just put a posting on the RAW bulletin board. Members
    10 Running puts you in good company. Millions of people         love to share their opinions!
       already run for health, fun, fitness and competition,
       including US Presidents, governors, law makers,
       celebrities, CEOs, mothers, grandfathers, and many more.

8 FOOTPRINT | November 2006
  In Step With                          How long have you been running?
                                        15 years
                                                                                     What has been your fondest running
                                                                                     Running the Taos Marathon in New Mexico.
  Kim Danahy                            How long have you been a RAW
                                                                                     We ran through Indian Reservations,
                                                                                     Mountains and then received a handmade
                                        Going on 2 years!                            medal from the Orphans from Taos.
                                        How did you find out about RAW?              What do you consider your biggest
                                        I live 1.5 miles away, ran by one day then   running achievement?
                                        checked it out the website!
                                                                                     Being able to run after having two
                                        You’re rarely able to run at the club yet    reconstruction surgeries on my left knee.
                                        you have a strong connection to the club
                                        (explain that).                              What running gear would you never travel
                                        Where to begin…I have a strong               without?
                                        connection with the group by postings        The standard runner’s gear; running shoes,
                                        on the bulletin board and when I do see      shorts, sports bra, and singlet.
                                        someone familiar at a race I say hello! My
                                        goal for this new year is to get out of my
                                        “shyness” shell and get over to the club     GU, Gel, or Gatorade?
                                        more often than not.                         Gel

                                        Do you do anything special before or         What has running taught you about
                                        after running or do you have any pre/        yourself or what have you learned about
                                        post-race ritual?                            life through running?
                                        I pray                                       That with perseverance I can achieve great
                                        Do you have a favorite place to run?
                                                                                     What would the members be surprised to
                                        Garden of the Gods, Colorado
                                                                                     learn about you?
                                        Where is the most unusual or unique          For 16 years of my life I was a figure skater.
                                        place you’ve ever run?
                                                                                     Anything else you’d like to add?
  Kim Danahy running the Lost Dog 5K.   Unique...Sandia Mountains in New Mexico      Did I mention that I am very shy?

  Sign up to volunteer at the 2006
Wellstone Dallas White Rock Marathon

            RAW Mile 10
            Aid Station
                                                                          Board Certified Orthopedic Clinical Specialist
  Sunday, December 10, 2006
                                                                          26+ years of experiance
                                                                           Outpatient physical therapy & rehabilitation
                 Theme: Hawaiian
                                                                              • upper extremity             • back
          If interested in volunteering,                                      • lower extremity             • neck
       contact Thomas “T.O.” Okazaki at
           tokaz007@hotmail.com or
        sign up at the RAW clubhouse.

 Volunteers Needed
                                                                                               November 2006 |     FOOTPRINT 9
    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 of The FOOTPRINT recognizes Jeff Barnhart, who went above and beyond the call of water
                          duty recently. Jeff put out the drinks as usual, but because he knew that a group of runners was
                          starting at 5 a.m., he made sure the water was there and waiting at the second water stop when the
                          runners came through at 5:15. Then he made a stop at the four-mile turnaround to leave water, even

                                                            Jeff Barnhart
                          though that is not part of normal water duty responsibilities. He picked up one of the runners who
                          had fallen ill on his way back to the clubhouse, but “Barney” wasn’t yet finished. He drove out to Dove
                          Loop and Dooley, leaving another cooler so that those running the East loop would also have drinks.
                          Barney, your extra effort was greatly appreciated, as are your many other contributions to our club..

     A second “Giving Back” recipient this month is Troy Pruitt, also for excelling in the hydration area. When
     Troy had water duty, he brought a huge cooler of Mexican beers. He even brought fresh limes wedges

           Troy Pruitt
     and a beer opener that he attached to the cooler on a long string. His philosophy was that when you’re
     in charge of water you’re in charge of all liquid refreshments! It was his first time volunteering for water
     duty and he did an OUTSTANDING job.

 The Inaugural “Tours de Fleurs” Comes Up Roses
 By Thomas “T.O.” Okazaki

  M     ore than 1,600 runners turned out for the inaugural
        Lennox Tours des Fleurs 20K and 10K race on Saturday,
  Sept. 23 at White Rock Lake in Dallas. Hosted by the Dallas
                                                                        be too much for some. A number of runners seemed to be in
                                                                        need of medical assistance that morning. A large bucket of ice
                                                                        was made available at the finish line as the race progressed.
  Arboretum, the event also featured a corporate five-member
  team 10K race, sponsored by Toyota, and a one-mile fun run.           The 10K course was a simple out and back. The 20K event
                                                                        looped the entire White Rock Lake in a counterclockwise
  The race organizers went all out for this first time event. One       direction, leaving its scenic shoreline for a short segment on
  could tell immediately at packet pickup how generous the              the west side. There were bands, cheerleaders and drumlines
  freebies and prizes would be at this race. Along with a sharp         along the way to give the runners an extra push to keep
  looking tech shirt and a dandy goody bag, runners were also           running fast and log a PR.
  treated to live music, free beer and tons of wonderful gifts and
  prizes given away during the awards ceremony.                         RAW’s Mark Miller finished a strong fourth overall in the
                                                                        20K race, at 1:16:59 (second AG), despite not feeling well and
  Free pairs of Fila shoes and a great lawn chairs were handed          having gotten off course at an unmarked turn. Craig Minyard
  out as age group awards. Didn’t place in the top three? No            led all RAW finishers with a strong 38:32.8 in the 10K, despite
  problem! Each runner was handed a free Tours des Fleurs               tough conditions, good for second in his age group also.
  running cap at the finish.
                                                                        There was an impressive array of vendors to greet the
  Parking was a bit of a challenge. Runners arriving early were         runners with various free beverages and snacks after the race,
  still greeted by heavy traffic. The neighborhoods surrounding         including ice cream and small breakfast sandwiches.
  the event had plenty of “no parking” signs out. Some
  participants were parking as far as Winfrey Point, and gaining        Considering the size of this event and the fact that it was the
  access to the course from there.                                      first time it had been ever put it on, the race organizers did
                                                                        a very impressive job. The local running scene could use
  The only thing that could put a real damper on the event was          another “major size” race in the area after losing both the
  the weather. The race started under cloudy, overcast skies with       Symphony 10K and Minyard Buddy Run in recent years. The
  the starting temperatures hovering around 84 degrees. There           solid turnout for the Tours des Fleurs will hopefully prompt
  was a strong wind coming from the south, bringing in heavy            the promoters to put on another edition of this fabulous event
  moist air. The combination of the heat and humidity proved to         next year.

10 FOOTPRINT | November 2006
    Get HIP                                                                                MEMBERSHIP
    Health and Injury Prevention:
    What Every Runner Should Know                                                          UPDATE
    Marybeth Crane, DPM, FACFAS, CWS
                                                                                           Welcome to all our
Broken bones or traumatic fractures           tell my patients I have X-ray vision in      new members
are actually quite rare in runners,           my thumb, because when you hit
unless you happen to be a certain
RAW member who tripped over a curb
                                              the spot…the patient jumps off the
                                              table. Remember, the X-rays may be
                                                                                           New members
                                                                                           John & Paige Applegate
last year. Stress fractures however may       negative for 10 days to 2 weeks after
                                                                                           Claire Bruce
occur in runners when their training          the onset of injury. Bone scans or an
                                                                                           Carl Bush
changes or intensifies. These are part        MRI can diagnose these fractures
                                                                                           Mark Cardullo
of the all too often “Too much, too           earlier, but usually are not necessary.
                                                                                           David Dorband
soon, too fast” injury phenomenon
                                              Treatment: Most will heal with time and      Kimberly Foss
seen in new marathoners or just
                                              yes…that rest no one wants to ever           Brad Frazier
those working on their 5K times a little
too hard!                                     take…ice and anti-inflammatories help        John Gravitt
                                              with the symptoms, but some studies          Will Hall
Stress fractures are truly an overuse         have shown anti-inflammatories like          Craig Kitterman
injury like tendonitis, fasciitis, and shin   Motrin or Aleve actually can slow bone       Anna Lovell
splints. Bone normally breaks down and        healing. You may need immobilization         Christina Lujan
builds up in response to the stress of        in a stiff shoe or walking cast. In very     Joanie Martin
running. A fracture occurs when that          severe cases, crutches and a fiberglass      Sara & James Williams
stress accelerates faster than the body       cast are needed! (Usually because
can respond with an increased ability         you didn’t listen to your doctor.) Surgery
to remodel and build up bone. This is         is only necessary when the fracture
                                                                                           Jeff Barnhart
why the 10% increase in mileage or            transitions from a stress crack to a true
                                                                                           Penny Brown
intensity rule is so important.               fracture and become misaligned.
                                                                                           Ryan Burns
Some runners are predisposed to               Recovery requires no running, jumping        Thomas Byno
getting stress fractures. In fact, studies    or playing with the other kids! Cycling,     Elsa & Nelson Camara
show that 60% runners in which stress         deep-water running, and swimming             Jeff Gartland
fractures occur have had one before.          are allowed, but no repetitive weight-       Ken Hall & Family
Some factors that are intrinsic (in other     bearing stress to the area. These            Rhonda L. Houston
words, blame Mom) are low bone                usually take 6-8 weeks to heal.              Roy E. Lange
remodeling rate, extremes of body                                                          Andrea Lorden
types (too large or too thin), skeletal       Prevention: Once you have a stress           Brian Luker
alignment, and yes…being female!              fracture, you are at risk for developing     Ken Macinnes
The “female triad” is well-documented         another one. Things you can do to            Dale D. Mauger
in high school and college girls in           better your odds are don’t be stupid         Marty & Tia Metzger
which there is an eating disorder,            about your training. Review your recent      Mark Minorik
amenorrhea, and osteoporosis…these            training habits and shoe gear. Consult       Craig & Jeannie Minyard
girls need help and quickly! Other            a coach if you need help with training       Don Porter
factors are extrinsic (yes, these             patterns. Have a biomechanical
                                                                                           Lee Rebodos
you can change easily) including              assessment. Sometimes physical
                                                                                           Mindi Rice
improper training, inappropriate shoe         therapy, chiropractic manipulation
                                                                                           Kelly Richards
gear (not everyone should be in a             or orthotics are needed to correct
                                                                                           Staci & George Rivero
light training shoe!), and running on         imbalances. Take a multi-vitamin and
                                                                                           Jim Rubalcaba
irregular surfaces. Other factors are         a calcium supplement for women.
                                                                                           Roxanne & Tim Schroeder
modifiable with some help; such as            And above all, start listening closer to
                                                                                           Julie Sheridan & Family
improper biomechanics, leg length             your body. Lay off and/or slow down
                                              when you have muscle, tendon, or joint       Neil Sobol
discrepancies, and muscle strength                                                         Jim Uhelski
and flexibility imbalances.                   soreness.
                                                                                           Stan Ujka
Symptoms: The signs are localized             Bottom line: Run smart, prepare
bone tenderness not associated with           correctly, and don’t hesitate to ask                   Keep your RAW
distinct trauma or pain that does not         for professional help to achieve your                membership current
decrease with rest and doesn’t “warm          running goals without getting hurt.
                                                                                              RAW now offers on-line renewals
up” when running. You may notice                                                                   through Active.com.
                                              For more information, contact Dr Crane
localized swelling, redness and distinct
                                              at crane@faant.com.                             http://www.active.com/event_
pain when pressing on the bone. I

                                                                                             November 2006 |   FOOTPRINT 11
By Hélène Walker

I  t all started when Alan came home one
   night and told me that it was time to go
visit his family in Australia. The trip was
                                                   all the trees and plants were in full blossom
                                                   (remember, it is springtime over there). We
                                                   had plenty of time to appreciate the beauty
overdue indeed since it had been two years         of the park as we ran about two miles along
since our last visit. We picked September for      colorful flowers, breathing their delicate
two reasons: a) It is springtime over there,       scents. Then, after a last loop in the park, the
and b) it would be nice to celebrate Alan’s        course took us meandering some more to the
birthday (Sept. 21) with a good part of the        west side of the city, towards the industrial
Walker family Down Under. Once the trip            harbor and the ANZAC Bridge (ANZAC
was organized, I went online to look at races      stands for Australian & New Zealand Army
because racing in Australia would be like          Corps). The crowd was great, cheering us
icing on the cake. Since my in-laws live not       along the way. Lots of spectators were using
far from Wollongong, a big town located one        these plastic clapping hands, and a few, a
hour south of Sydney, I checked local websites     cowbell. It reminded me of our own T.O.                      Alan and Hélène Walker on race day
for races. And there it was, the Blackmores        (a.k.a. Thomas Okazaki), and of my friends                          in Sydney, Australia.
Sydney Marathon! We had 12 weeks to train,         at RAW. The second half was much slower
which gave us plenty of time to do a few           than the first half, due to the presence of short,   would still be wearing my chip if one of the
long runs. Perfect! On September 13, we            but steep uphills. To give you some idea, I          volunteers had not spotted me. And since the
headed for Australia and got there early on        ran the first half in 2:06, and the second half      volunteers in charge of retrieving the chips
Friday, two days before the race. We drove         in 2:26. The last hill was located 1.5 km (one       were not wearing any official marathon gear,
down to Wollongong, and spent Friday with          mile) before the finish and from what I heard        I was a little reluctant to give the chip away
Alan’s family, then headed back to Sydney on       afterwards it really got the attention of many       to anybody. I watched him as he dropped my
Saturday to pick up our packets and spend a        runners! It was comforting to hear that I had        chip in a white bucket standing under a tree,
quiet, relaxing evening before race day.           not been the only one suffering through it.          and noticed that more people were dropping
                                                   Then it was the last mile or so running along        chips into the same bucket. Then I noticed
Race Day: The hotel was located about two          the Botanic Gardens, next to the Conservatory        more white buckets around, partly filled with
km (1.5 miles) from Milsons Point, the start       of Music, with a great downhill taking us to         chips. Good! Once in the Recovery Village,
of the race at the NE corner of the famous         the finish line near the Opera House! What a         getting the finisher’s medal and T-shirt was
Harbour Bridge, and the quickest way to            spectacular ending to a nice race!                   a little confusing too because the line was
get there was on foot. It was really nice to
                                                                                                        meandering between vendors with their own
walk with many more runners across the             The race itself was well organized. There
                                                                                                        waiting lines, and after a while nobody knew
Harbour Bridge, that was closed to cars for        were many police officers helping us through
                                                                                                        which line was waiting for what. After having
the occasion, with the sun rising over Sydney      intersections and lots of volunteers at the
                                                                                                        received my finisher’s medal and shirt, there
and the Opera House. The marathon started          aid stations, and there was plenty of water
                                                                                                        was another frustrating moment as I went in
at 7:10am sharp with a short, steep uphill         and PowerAde for everybody. However, the
                                                                                                        search of food. There was no more food left
that gave us a taste of what to come…The           organization before and after the race was not
                                                                                                        for us marathoners. All the runners from the
first 1.5 km (one mile) took us to adjacent        as great. Before the race, the packet pickup
                                                                                                        three shorter races got all the goodies (door
streets before getting us back to the Harbour      and exposition were located in the pedestrian
                                                                                                        prizes, gizmos and food), all that was left
Bridge, and we ran across the bridge to reach      area of Sydney, under a very small canopy,
                                                                                                        was paying vendors, and of course I had no
downtown Sydney. There were a few TV               maybe twice the size of the RAW clubhouse.
                                                                                                        money on me. The organizers NEED to do
cameramen waiting for us on the bridge and         It was very small. As a result, runners were
                                                                                                        something about it since it has been the main
a TV news helicopter hovering over us as           waiting outside the tent to pick up their
                                                                                                        complaint for years on the marathon guide
we crossed the bridge, and of course we all        packets, and the exposition was nonexistent.
                                                                                                        website. Although I hear that one solution is
smiled and waved at them. Once downtown            There were only two vending booths
                                                                                                        to run a sub-three hour to beat most the half-
Sydney, the course started meandering a            (PowerAde / Power gels, and running gear), a
                                                                                                        marathoners to the goodies.
lot, making us run loops that radiate from a       massage booth and the Tokyo marathon booth.
center, a little like a daisy with three or four   Talk about being disappointing! On race day,
petals. About three miles from the start, while    there was no shuttle provided to the start,                   Rating the Race
running through the Botanic Gardens, one of        only public transportation, and it would have             Spectators      
the Sydney landmarks, one of these petal-like      taken us a good 10 minutes to get to the metro
                                                                                                          Organization       
loops gave me the chance to appreciate the         station. As for the buses, it was just easier
elite runners and their seemingly effortless       to walk. The finish area, called Recovery                    Course       
strides. How beautiful they looked, barely         Village, was not very well organized either,         Course Difficulty    1.5 toenails +
touching the ground…I watched them flying          mainly because Sydney hosts four races on the                             1 blood blister +
by and as I was looking over my right shoulder     same day: a family run, 5K, as well as a half                             “30 Hour Later” cramps
to catch one last glimpse, I noticed some          and full marathon. After crossing the finish         Overall, the Sydney Marathon is a good race
runners taking a last glimpse, too. We left        line, it was a little confusing because we had       to do if one wants to run a picturesque course,
the Botanic Gardens and set off southwest          to walk a third of a mile uphill to get to the       receive a nice finisher’s shirt and medal, and
toward Centennial Park. To me, running             Recovery Village and there was no station to         can overlook the lack of everything at the
through Centennial Park was without contest        retrieve the chips. Volunteers were strolling        Recovery Village after the race.
the most beautiful part of the course because      around amidst spectators and runners, and I

12 FOOTPRINT | November 2006
  Please e-mail your race details to thomas “t.o.” okazaki at tokaz007@hotmail.com

From 5Ks to ULTRAS                           August 26, Arlington, TX                  Sept. 10, Stowe/Morrisville, VT
                                             Augusto Gusto 5K                          Stowe marathon
July 4, Atlanta, Georgia                                                               Ross Darrow: 4:57:51
                                             Craig Minyard: 17:51, MMW
Peachtree road race 10K                      Ken Hall: 17:51.1, 1st AG
Jeff Garber: 37:57                                                                     Sept. 17, Anaheim, CA
                                             Sept. 2, McKinney, TX                     Disneyland half marathon
July 30, San Francisco, CA                                                             Tony Flesch: 1:52:36
                                             McKinney Firefighters 5K
San Francisco marathon                       Ken Macinnes: 20:51:35, 2nd AG
Rhonda Zellmer: 4:46:16                                                                Sept. 17, Philadelphia, PA
                                             Team Flower Mound: 1:33:49.70             Jefferson hospital Philadelphia
July 30, Carrolton, MI                       (Ken Macinnes)                            Distance run half marathon
Carrolton Charity marathon                                                             Jeff Garber: 1:28:45
Sam Thompson: 3:31:43                                                                  Mark Sparks: 1:38:34, PR
                                             Sept. 3, Albuquerque, NM
                                             new mexico marathon                       Sept. 16-17, Wrightwood, CA
August 2-16, Dallas, TX
                                             Ken Hall: 2:59:29, 3rd AG
Jogger 5K Summer Series                                                                Angeles Crest 100 mile endurance run
#11-Jeff Garber: 18:44, MMW                                                            Scott Eppleman: 26:04:23
                                             new mexico half marathon
#12-Jeff Garber: 18:32, MMW
                                             Pat Noell: 4:10:09                        Sept. 17, Sydney, Australia
#13-Jeff Garber: 18:45, MMW
                                                                                       blackmores Sydney marathon
                                             Sept. 3, Virginia Beach, VA               Alan Walker: 3:57:47
August 5, Dallas, TX
                                             rock ‘n’ roll half marathon               Helene Walker: 4:32:32
CCCD 3X2 mile relay
                                             Mark Sparks: 1:42:43
Team Aces: 46:25
                                                                                       Sept. 23, Dallas, TX
(Henry Galpin)
                                             Sept. 4, Ft. Worth, TX                    Lennox tour des Fleurs 20K
                                             FwrC Labor Day 15K                        Mark Miller: 1:16:59, 2nd AG
August 6, Dallas, TX                                                                   Steve Bryant: 1:41:02
                                             Craig Minyard: 58:39, 1st AG
two white Dogs 5K run                                                                  Laurie Lukanich: 1:52:08
                                             Troy Pruett: 59:33, PR
Kim Dahany: 26:09, 2nd AG                                                              Dan Banse: 2:02:41
                                             Lee Rebodos: 1:01:14
                                                                                       Lauren Wallach: 2:09:07
                                             Paul Gerba: 1:20:52
August 11-12, Steamboat Springs, CO                                                    Debbie Bryant: 2:22:15
                                             Jill Smith: 1:33:01
wild west relays                             Jessica Roberts: 1:35:16
Team Uline: 28:20:33, 3rd place                                                        Lennox tour des Fleurs 10K
(Dale Mauger)                                                                          Craig Minyard: 38:32.8, 2nd AG
                                             FwrC Labor Day 5K                         Thomas Okazaki: 42:29.4
                                             Mark Miller: 17:02, 1st AG, 3rd Overall   Mike Evans: 45:55.4
August 13, Dallas, TX
                                             Ross Darrow: 29:19                        Gregory LaMothe: 50:40.7, 1st AG
Summer bath house 15K
                                                                                       Kim Dahany: 1:00:43.4
Mark Miller: 54:27, 1st Overall
                                             Sept. 4, Dallas, TX                       Jeannie Minyard: 1:01:26.8
Jeff Garber: 57:35, MMW                                                                Ruanne varden: 1:26:21
                                             Labor Day 15K run
                                             Mindi Rice: 1:00:00, 1st AG
August, 20, Ft. Worth, TX                                                              Sept. 23, Denver, CO
                                             Dean Baranowski: 1:08:04, 2nd AG
FwrC watermelon 5K run                       Colleen Baranowski: 1:11:02, 1st AG       regis university Physical therapy
Stan Ujka: 18:40, 1st AG                                                               5K run
                                             Mike Evans: 1:10:07
                                             Gregory LaMothe: 1:21:13                  Henry Galpin: 21:03
FwrC watermelon relay
Ernie Orzuna/Stan Ujka: 5:25, 2nd Place                                                Sept. 30, Nashville, TN
                                             Labor Day 5K run
                                             Thomas Okazaki: 20:10, 1st AG             Shelly bottoms boogie 15K
August 20, Manitou Springs, CO                                                         Dirk Hayes: 1:03:26, 2nd AG
Pikes Peak marathon                          Sept. 9, Addison, TX
Adrienne Stipe: 7:56:13                                                                Sept. 30, Grapevine, TX
                                             mary Kay 5K
                                                                                       vineyard 5K run
                                             Mary Lessor: 26:21:10
August 23, Dallas, TX                                                                  Rick Hanson: 18:08, 2nd Overall
Daylight to Darkness 5 miler                                                           Craig Minyard: 18:16, MMW, 3rd Overall
                                             Sept. 9, Grapevine, TX                    Jeff Garber: 18:18, 1st AG
Jeff Garber: 29:57, MMW
                                             the Knobbler 15K trail run                Troy Pruett: 18:53, 1st AG
                                             Rita Law: 10th Overall                    Jack Hase: 20:40
August 25-26, Mt. Hood to Seaside, OR                                                  Thomas Okazaki: 20:49
                                             Todd Roper: 13th Overall
Fred meyer hood to Coast relay                                                         Mark Sparks: 21:44
Team RAWhide: 26:54:35                                                                 Brad Liles: 22:29
                                             Sept. 10, Minneapolis, MN
(Jeff Barnhart, Tony Flesch, Henry                                                     Kelly Richards: 23:20, 2nd AG
                                             City of Lake 25K
Galpin, Samantha Galpin, Noreen                                                        Gregory LaMothe: 23:39, 1st AG
                                             Kelly Richards: 2:08:52, PR
Henry, Kirsten Keats, Cindy Lee, Staci                                                 Steve Cox: 24:59
Rivero, Jim Rubalcaba, Jim Uhelski                                                     Brian Luker: 29:56

                                                                                           November 2006 |      FOOTPRINT 13
                    RAW RACE RESULTS continued
    Jeannie Minyard: 30:04                                                     Aug. 27, Penticton, British Columbia           Cycling
    Ray Harris: 30:28                                                          Subaru Ironman Canada
    Will Hall: 33:28                                                           (2.4 mile swim/112 mile bike/26.2 mile run)    Aug. 26, Wichita Falls, TX
    Kristine Hall: 35:36                                                       Tom Ruyle: 12:31:30                            hotter ‘n’ hell hundred 100 miler
    Ken Hall: 35:38                                                            Carl Stipe: 13:00:59                           Reba Becker
                                                                               Noel Widdowson: 14:53:09                       Abby Cox
    Sept. 30, Grapevine, TX                                                    Bill Everett: 14:53:37                         Steve Cox
    walk For the whisper 5K                                                                                                   Thomas Okazaki
    Steve Bryant: 22:17, 2nd AG                                                Sept. 10, Grand Prairie, TX                    Cindy Owings
    Debbie Bryant: 29:26, 3rd AG                                               Prairie man half Ironman                       Armand Phillippi
                                                                               (1.2 mile swim/56 mile bike/13.1 mile run)
    Oct. 1, Dallas, TX                                                         Scott Decker: 5:11:57
    Lost Dog 5K                                                                Byron Benoit: 5:32:18, 1st Half ironman Race
                                                                                                                              hotter ‘n’ hell hundred 100 Kilometers
                                                                                                                              Debbie Carpenter
    Kim Dahany: 26:40, 1st AG, 2nd Overall                                     Julie Sheridan: 5:40:08, 2nd AG,
                                                                                                                              Brad Liles
                                                                                               1st Half ironman Race
                                                                                                                              Dale Mauger
    Duathlons & Triathlons                                                     Steve Bryant: 5:43:38, PR
                                                                               Lee Miller: 5:46:56
                                                                               Thomas Okazaki: 6:07:18                        Swimming
    Aug. 6, Dallas, TX
    two white Dogs Duathlon                                                                                                   Aug 4-17, Palo Alto, CA
    (2 mile run/9.4 mile bike/2 mile run)                                      Sept. 17, Las Colinas, TX
    Laurie Lukanich: 1:04.44, 1st AG                                           texas man Sprint triathlon                     FInA world masters Championships
                                                                               (500 yd. swim/18 mile bike/5K run)             400 Meter Freestyle
    Bridgett Smith: 1:16.25, 3rd AG,
                                                                               Scott Decker: 1:16:18, 1st AG                  Trish Fields: 5:22.48
            1st Duathlon Race
                                                                               Dan Banse: 1:21:33, 3rd AG
    Aug. 6, Bossier City, LA                                                   Noel Widdowson: 1:26:48                                 Pr-Personal Record

    river Cities triathlon                                                     Lauren Wallach: 1:46:33                                 AG-Age Group
    (1/2 mile swim/18.2 mile bike/5K run)                                                                                              mmw-Male Masters Winner
    Jim Lukanich: 1:22:52, 3rd AG                                              Oct 1, McKinney, TX
                                                                                                                                       Fmw-Female Masters Winner
                                                                               Stonebridge ranch triathlon
    Aug. 13, San Angelo, TX                                                    (750 meter swim/12 mile bike/5 km run)
                                                                                                                              Please e-mail your race details to Thomas
    wool Capital triathlon                                                     Scott Decker: 1:09:50.4
                                                                                                                              “T.O.” Okazaki at tokaz007@hotmail.com
    (1.5 km swim/40 km bike/10km run)
    Marty Metzger: 3:14:36.8, PR

                                                      NIKE  ASICS  BROOKS  MIZUNO  SAUCONY  ADIDAS  NEW BALANCE  KEEN  PRANA

                                                                                                                                                                          NIKE  ASICS  BROOKS  MIZUNO  SAUCONY  ADIDAS
                                                             Footwear                                                            Training Programs

                                                         Huge Selection of           5505 Colleyville Boulevard                   Trained and
                                                         Technical Apparel             Colleyville, TX 76034                  Knowledgeable Staff
                                                        Latest Accessories            Mon. - Fri. 10 a.m. - 7 p.m.              Weekly Social Run
                                                                                         Sat. 9 a.m. - 6 p.m.
                                                                                         Sun. Noon - 5 p.m.

                                                           Serving Lake Grapevine Runners and Walkers
                                                       LGRAW Members always receive a 10% discount on regular-priced merchandise 
                                               NIKE  ASICS  BROOKS  MIZUNO  SAUCONY  ADIDAS  NEW BALANCE  KEEN  PRANA 

       14 FOOTPRINT | November 2006
memberShIP APPLICAtIon

 New Membership                  Renewal                                      Male  Female DOB___/___/___
                                                                               Can we publish this information in the club directory?  Yes  No
Name ________________________________________________
                                                                               Participating Family Members
Address ______________________________________________
                                                                                Name ___________________  M  F DOB___/___/___
City _________________________________________________
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

  membership                                      http://www.active.com/event_detail.cfm?event_id=1310038
                                         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.

                                                                                                                 November 2006 |      FOOTPRINT 15
Lake Grapevine Runners & Walkers                                                                                     PRSRT STD A
P.O. Box 2982                                                                                                         U.S. Postage
Grapevine, TX 76099                                                                                                      PAID
                                                                                                                     Grapevine, TX
                                                                                                                     Permit No. 243

  ShAre wIth
  A vISItor or
  new member

  After reading this
  issue, drop it off
  at the clubhouse
  for visitors to get
  to know us.

 Ask Spareribs
 Dear Spareribs:                               are stretching. Why is that, if stretching   depend on it. I find beer, generally
 I just got back from a Jamaican vacation      is supposed to be good for you? It’s         two cans, to be the most effective
 and the resort where I stayed had a           because stretching hurts and no one          pain reliever. And finally, during the
 vigorous exercise program that stressed       likes to do it, that’s why!                  workweek, remember that Texas has an
 core muscle activity. I understand it’s                                                    open container law, so never drink beer
 quite popular and I can get a DVD of it.      So if we agree it hurts and we don’t like    in the car on the way to work. In fact,
 Do you know its name?                         to do it, but it is good for you, here’s     it’s important that whenever you use
    - Laurie from Arlington                    how to get it done the easy way:             alcohol, do all your drinking BEFORE
                                                                                            you get behind the wheel.
 Dear Laurie:                                  First, always stretch before a run, never
                                                                                               - Spareribs
 Yes I do. It’s “Pilates of the Caribbean.”    afterwards. After all, if you’ve already
  - Spareribs                                  run, your muscles are warmed up and
                                                                                            Dear Spareribs:
                                               loose so why do you need to stretch
                                                                                            I think the advice you offer in this
 Dear Spareribs:                               them? Duh! So always try to stretch
                                                                                            column is idiotic and possibly harmful.
 Various runners recommend stretching,         a tight, cold muscle. Best is to get up
                                                                                            I hate your column! I had a good mind
 either before or after a run. I am a new      early in the morning and head right into
                                                                                            to speak to you about it at a race last
 runner and don’t know much about it. Is       vigorous exercise.
                                                                                            week, but I have to wear contacts when I
 it better to stretch before or after a run?                                                run, which leaves me near-sighted and I
                                               Second, do you enjoy trying to touch
 Any other tips?                                                                            wasn’t sure it was you.
                                               your toes with a long, slow stretch?
    - Mike in Coppell                                                                          - Scott in Irving
                                               Hurts, doesn’t it? To avoid that feeling,
 Dear Mike:                                    use a bouncy, herky-jerky movement to        Dear Scott:
 With respect to your first question, it is    get to the desired stretch. Bounce up and    Sorry you don’t like the column. But
 better to stretch before or after a run.      down until your fingertips hit your toes,    I may be able to help you with your
 Stretching during the run, for example        then quit. You’ve done it!                   contact lens problem. Instead of soaking
 trying to touch your toes, can really                                                      them in saline overnight, try using
 throw you off your stride.                    And finally, after the stretch when you
                                               are feeling a bit sore, stay away from       Bio-Freeze.
 Some other tips: Next time you go to a                                                       - Spareribs
 race, notice that of all the people milling   ibuprofen, since every odd-month issue
 around before or after the race, very few     of Runners World says you should not

            The opinions and recommendations expressed by Spareribs in the “Ask Spareribs” column are solely his own
            and do not necessarily reflect the views of LGRAW members. Give credence to his ideas at your own risk.

                           Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

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