Lake Grapevine Runners & Walkers February 2007
Double Trouble Sets New Records
RAW Sweeps the RRCA 10K Texas Championships
By Jeff Barnhart
T he 2006 Double Trouble
5K and 10K was no
runners taking to the start.
Juan Ruiz ran a blistering
pace of 5:27 per mile for a
The 7th annual race saw
a total of 265 runners
participate with a record
trouble for runners to
conquer the two races of time of 16:54 on his way to number of sponsors helping
the day. This year’s 5K and a first place to support the
finish. On the race. This was
10K courses were certified
women’s side, also the first
by USATF and the 10K race
Della Irby tore year for me to
was the Road Runners Club up the course be race director
of America (RRCA) Texas with a time of and I found,
State Championship. 20:43. Both as usual, the
times will be members of
the ones to RAW worked
beat in 2007. together to
make race day
The 10K race go perfect once Always steady, Jack Hase
was next with again. wins his age group.
taking the Rick Sanford, this statement. I can’t thank
starting the previous enough all the volunteers
Mindi Rice wins the Women’s
gun and 47 race director, who helped to make my first
RRCA Texas 10K Championship.
competitors told me many experience as race director
running their second race of times before the race, double the fun, making me
the day. The winners would “Don’t worry about race want to come back as race
not only set the course day, RAW members know director again in 2007. Hope
records, but be the RRCA how to put on a race.” He to see everyone back then.
10K Texas State Champion. was right on the money with
Ken Hall races to the RAW member Ken Hall led
RRCA Texas 10K Championship.
the field across the finish line
with a 5:29 per mile pace
With the certification, new and set the course record at
course records were going 35:01, followed closely by
to be set by the winners of RAW’s Craig Minyard.
each race. In addition, there
was a bonus award to any On the women’s side,
male and female runner another RAW regular, Mindi
who finished both races in Rice, dominated not only
first place. the women’s field, but the
overall race, with a pace
The runners had luck on of 6:21 per mile giving her
their side with a perfect a total time of 39:21. Her
day and a field filled with record time not only earned
good competition to push all her the women’s win, but a
runners to a fast pace. The fourth place overall finish Blaine Covington shows his mom, Tina, how to push it home for a strong finish.
5K race was first with 183 for the event.
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 2007 marks an exciting time in RAW’s existence
as we celebrate our 10th anniversary! The year
SeCretAry | Steve Rush
SteveR@RunnersAndWalkers.com promises to deliver a mix of our favorite traditions
along with some exciting changes. We already
treASurer | Craig Minyard
CraigM@RunnersAndWalkers.com started the year with what is sure to become an annual event; the first
New Year’s Day Recovery Run. This new event was quickly followed by our
longest standing tradition, the 9th Annual Bold in the Cold 5K & 15K race.
One of our oldest traditions, the annual banquet, was reinstated in 2006
John Bush and is back for 2007. Mark your calendars for March 3rd! The banquet
JohnB@RunnersAndWalkers.com will be held in the same location as last year but with a new theme and
Tony Flesch evening agenda. See page 8 for details.
Henry Galpin RAW will recognize our 10th anniversary Disney-style with several months of
HenryG@RunnersAndWalkers.com celebration culminating in a special anniversary event. We’re looking for
Cindy Lee a slogan to promote the anniversary, and would love your ideas. “We’ve
CindyL@RunnersAndWalkers.com Run Texas for 10 Years” and “10 Years of Running Texas RAW” have been
suggested. Let Bridget Smith know if you have a slogan idea.
Bridget Smith In keeping with our goal of honoring tradition while accepting change,
the current board has adopted several modifications to our club
Footprint by-laws. The changes were made at the recommendation of the By-laws
Review Committee after several months of soliciting feedback from the
eDItorS membership. Included are changes to the election process, and in July
Kelly Carper Erickson & Kevin Wessels we’ll elect a new board, including a new president and treasurer. The
2007-2008 board will include many first-time members and officers who
DeSIGner | Lorraine Wessels are certain to carry on many of our long-time traditions while creating
ProDuCtIon | Doug Noell
new ones. I’m eager to experience it all.
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 | 8am from the clubhouse Saturday Night Live | 1st Saturday of every month
Wednesday Trail Run | 7am from the clubhouse February 3rd, 5pm Buffalo Wild Wings, Grapevine
April 7th, 5pm Lazy Bones, Grapevine
Friday Trail Run | 7am from the clubhouse
RAW Banquet | March 3rd, Lancaster Theater, Grapevine
Board Meeting | 4th Thursday of each month
7pm at the clubhouse
To see what’s happening, log on to www.runnersandwalkers.com
2 FOOTPRINT | February 2007
Know someone who you’d like to
recognize? Send your nomination
to the sport to firstname.lastname@example.org.
In this issue, the spotlight turns to Mark Miller. While we’re sorry
that he has been suffering with an injury, the silver lining of that
cloud is that we’ve been able to see a lot more of him! Despite • To Guy Mc Cracken on the
the fact that Mark had to severely curtail his training, he has marriage of his son, Lance.
continued to be a regular presence at RAW events, truly “Giving
Back to the Sport.” Mark volunteered at both the Double Trouble
race and the White Rock Marathon Aid Station, and has been CONdOLeNCeS
a regular contributor to the Footprint over the past year, writing • To Guy Mc Cracken on the
the popular feature “On Your Mark.” Happily, Mark has made loss of his mother.
a great recovery and is back on the trails! Thank you, Mark, for
sharing your time and talents with RAW.
• To Stacie Sauber and her family on
the loss of Stacie’s mother.
RAW off to the Races ThANk YOU
• To all of our volunteers who helped
Jogging For Johnson 5k and 1 mile fun run with the Bold in the Cold.
February 10 - 8:30 a.m.
Johnson Elementary School on Carroll in Southlake • To all of our volunteers who put
out water and sports drink for the
weekend runs. We appreciate each
and every one of you.
• Get the latest in RAW signature
wear. See Kelly “K2” Richards
to purchase tops, shorts and
LOST & FOUNd
• Items in the Lost & Found are
piling up! If you’ve left something
at the clubhouse please check to
see if we’ve found it. All unclaimed
items are in the white cabinet along
White Rock-N-Roll 5 miler the north wall of the clubhouse.
May 5 - 8 a.m. FUTURe TRAILS
Winfrey Point at White Rock Lake
Coming in the next FOOTPRINT
• Bold in the Cold
club turn-out • LGRAW Banquet
• Rocky Racoon 100
We closed the year with several high attendance days. December had several days • Houston Marathon
with attendance was over 50. Mileage on those days was also high with long run
activity. Average Usage Per Weekend Day total for the year was up 3 from 2005 and
up 5 from 2004. Usage of our clubhouse during the week was also up substantially.
Deadline for the April FOOTPRINT
is March 1st. Send your articles to
Oct Nov Dec 2006 Totals lgrawfootprint @verizon.net
Weekends only 244 299 308 3,711
Send your news for the footnotes to
All Days 397 380 365 4,818
No. of Weekends 4 4 5 52
Closed Days 1 0 1 6
Missing Data Days 0 0 2 0
Average Usage Per Weekend Day 35 37 44 39
February 2007 | FOOTPRINT 3
40 on 40
By Rick Sanford
F orty years old always seemed so
very distant, but somehow I got
there in record time. How could I be
forty? I got there so fast that I didn’t
really have time to contemplate where
I was or how far I had come. If I had, I
might have been saddened by the fact
that I’ve probably lived my entire life
within 40 miles of the hospital I was
born in. I might have been frustrated
by a career that didn’t measure up to
the aspirations I had twenty years ago. I
might have just let myself roll on down
the hill. But that’s not what happened.
Instead, I headed off to Greensboro, (left to right) Kevin Wessels and Kelly Richards help Rick Sanford celebrate a “Supa” 40th birthday.
North Carolina to run 40 miles on my
40th birthday. the other was a poster-sized card from After the turnaround, we started picking
I was fully prepared to make the the “Groupies.” The “Groupies” girls up the pace, trying to put some distance
journey alone and I didn’t invite anyone (Staci Rivero, Noreen Henry, and K2) between us and the runners we had been
because I didn’t want them to feel made the cards and several more RAW running with earlier. At mile 30, I got
obligated. Fortunately for me, Kelly members added their birthday wishes. yet another birthday card. I made the
“K2” Richards and Kevin Wessels The morning was cool and misty, aid station volunteer take a picture of
invited themselves. Then, we persuaded absolutely perfect. I was anxious, but me and K2 with my camera phone and
Kevin’s high school friends, Scott and relaxed. After all, this was going to be then it was back on the trail. We ran
Terry Ross, to make the trip, as well. a great day. Kevin, Scott, and Terry and talked. We ran and walked. We ran
Now it was going to be a party and not were running the marathon. K2 decided and laughed. K2 kept trying to knock
just me doing something crazy in my to join me for the 40. After a mile and down trees with her elbows and almost
old age. a half on the asphalt, we turned onto stumbled over a cliff. It was tough, but
the Watershed Trails. The trails were somehow it was always a good time.
We flew into Raleigh on Friday, October narrow, almost completely shaded
6th, and made the drive to Greensboro. by trees, somewhat hilly for Texas When we hit Owl’s Roost trail at mile
The weather was cool and the gray; flatlanders, and infested with roots. 35, I was on autopilot and lucky to
overcast skies played havoc with my More challenging than I had imagined, have K2 pushing me. I think that she
sense of direction. Others suggested more beautiful than I had expected. K2 could have left me a long time ago, but
that my disorientation was a sign of ran ahead with one of the Ross brothers. she’s stuck with me since mile 12. We
advancing age. We eventually found I think she was a little excited. Kevin finally crossed the finish line and I was
our way to Off’n Running Sports and stayed ever steady and ran with me completely spent, happy to be done,
picked up our race packets. Then we for the first 12 miles before the two happy to have had the time out on the
went next door for pizza and had a big courses split. We had an incredible trail with friends.
laugh when saw that the lunch specials time talking, taking in the scenery, and
were called “nooners.” making friends. The birthday celebration continued
through the weekend, but before
We had more adventures in misdirection At mile 12, K2 was waiting to take me I knew it, it was all over. It went
trying to find our lodging, but on the 15 mile out-and-back section of much faster than I expected, just like
eventually made it to the Motel 6. We trail. We didn’t get too far before we the last 40 years. Now that I have
checked in and picked up the soggy both commented that we felt a lot more had time to contemplate, there’s no
package that was waiting for me. fatigued than anticipated, especially frustration, no sadness, no downhill
Knowing that the weekend was going to considering that we had about 25 miles slide. At 40, I realize how good I’ve
be a party, I had shipped a six pack of to go. Oh, well. I’m having fun and got it. I have a wonderful family. I
home brewed Honcho Grande birthday nothing’s going to stop me. We settled have great employers who appreciate
beer to the hotel. Fortunately, only in with a group of runners and formed my contributions and understand that
one of the bottles broke leaving five a train, feeding off of each other’s work isn’t everything. I have incredible,
Honchos for the five of us to enjoy after energy out to the turnaround. At about amazing friends. I think I’ll stay here,
the race. 19.5 miles into the race, I got another forty miles from where I was born,
poster-sized birthday card from “the and see if the next forty years can top
I woke up on race day (my birthday) to
Groupies.” I was amazed and ecstatic. the first.
find birthday cards had been slipped
under the door. One was from K2 and K2 smuggled it into her drop bag so I
could see it during the race.
4 FOOTPRINT | February 2007
RAW in the Kitchen News from
By Bridget Smith
Road Runners Club
Valentine’s Day is in the air and along Vanilla Glazed Espresso Brownies of America
with that is the wonderful aroma of 1/3 cup strong coffee
chocolate. Not only is chocolate thought 1/3 cup vegetable oil or
to be one of the most romantic foods, unsweetened applesauce
it also holds many healing powers that 2 large eggs 50th Annual National
every runner should take to “heart.” Here
1 (19.8-ounce) box brownie mix
3/4 cup semisweet chocolate chips
are a couple of recipes that are sure to 2 teaspoons espresso powder * The 50th Annual National RRCA
please. Serve along with strawberries and 2 tablespoons water Convention held in Chicago, IL is
champagne for a perfect after dinner 1 teaspoon vanilla extract scheduled for March 21-25, 2007. Race
treat! No points on these, after all – it’s 1 1/2 cups powdered sugar Directors, club officials and everyday
chocolate! Enjoy! 1 tablespoon unsalted butter, softened
runners alike would benefit from and
Rum hot Chocolate (2 servings) Brownies: enjoy attending a RRCA convention.
· Preheat oven to 350 degrees. Spray a 9 The 2007 convention has a jam-
2 cups milk (skim, low fat or whole)
by 13-inch baking pan with nonstick spray. packed schedule with seminars on
3 1/2 ounces dark chocolate (bittersweet
· Whisk coffee, oil (or applesauce) and topics such as: Ethics for the Running
or semisweet), chopped in small pieces
eggs in a large bowl to blend.
1 cinnamon stick Community, Keeping the Sport Clean &
· Add the brownie mix. Stir
2 teaspoons honey Fair, Coaching Certification programs
until well blended.
1 teaspoon brown sugar and Developing an Inspiring Beginning
· Stir in the chocolate chips.
1 teaspoon vanilla extract Running Program, just to name a few.
· Pour batter into prepared pan and
2 tablespoons dark rum, or to taste
bake until a toothpick inserted into
(omit this for the “G-rated” version) Guest speakers
the center comes out fairly clean,
about 35 minutes. Cool completely. include Helen
· Put the milk, chocolate, cinnamon stick, Klein now 83 who
honey, and sugar into a saucepan. began running
· Dissolve espresso powder into 2
· Heat gently until the chocolate at the age of 55.
tablespoons of water in a medium bowl.
is melted, stirring frequently. Helen has started
· Whisk in the vanilla.
· Add the vanilla and then while and finished over
· Add the powdered sugar and
still stirring, add the rum to taste, 100 marathons
butter and whisk until smooth.
one spoonful at a time.
· Pour over the cooled brownies. and over 140
· Remove the cinnamon stick,
pour into two cups, garnish with
Refrigerate until set. ultramarathons.
whipped cream if desired. She’s finished
*If you can’t find espresso powder, substitute
the Marathon Des Sables, a 145-mile
with instant coffee that has been crushed to
form more of a powder consistency. stage race across the Sahara Desert;
the 5-day 100-mile Stage Race in the
Himalayas; and an Ironman Triathlon.
Please send recipe ideas and comments to email@example.com. Helen is also the oldest person to
complete ultrarunning’s Grand Slam
(four 100-mile races in the same year).
As to why she does difficult events at her
age, Helen says, “I would rather wear out
Planning a trip and than rust out.”
need a running route?
The weekend has many social events
and daily group runs too. One of the
weekend highlights is the banquet
where the national awards are given.
With some luck RAW will have a few
Map out and measure individuals receiving awards.
a route from the largest
The grand finale event of the weekend
database of running routes is the LaSalle Bank Shamrock Shuffle 8K,
in the country. Log on to it’s the RRCA National 8K Championship
www.usatf.org/routes to and the largest 8K race in the US.
map out a route anywhere To register for the convention go to:
in the USA. http://rrcaconvention2007.org/
February 2007 | FOOTPRINT 5
Positive Changes to the Northshore Trails!
By Marty Metzger
T he Dallas Off Road Bicycle Association, or DORBA, has
performed a lot of trail maintenance in the past couple of
months. They re-routed the trails near Rockledge Park and Murrell
New Trail Distances
Rounded to nearest hundredth of a mile
Park. Near the start from Rockledge Park, there is a new trail where
southeast-bound traffic is now separated from northwest-bound. 0.00 miles Rockledge Trailhead
This should, hopefully, reduce the risk of head-on collisions and
2.00 miles Near the bottom of the hill after the Boy
provide some new lake vistas. Some of the older sections of the trail Scout camping area. There are two 2-mile posts out
were purposely blocked off with fallen trees, but the new sections there. Ignore the first one near the top of that hill. The
generally take you to the same places. You don’t need to freak out second one was out of the ground and has now been
when you find yourself forced on a new section. What my wife, Tia, moved to the actual 2 mile mark, before the trail
and I liked best about the new sections is that they’re not very hard- flattens out to approach that little dirt parking area.
packed yet, so they’re still spongy and springy.
3.00 miles Just before coming out of the woods
You’re probably wondering how this changes the mileage out there. on the pavement on the near side of the big creek
crossing – this is on another new, very short section that
North Texas Trail Runners (NTTR) members Paul Tidmore and
forks left and comes out closer to the creek. The new 3
Matt Ellis walked the entire trail with a 2-foot measuring wheel. mile mark is very close to that fork, and if you don’t see
They started at Rockledge immediately upon entering the trail by it, then the pavement on the near side of the creek
the restrooms and took the new trail that my calibrated eyeball crossing is probably close enough.
sees at about one-third mile out from Rockledge. Between miles
2 and 3, they took the left turn option (past the ‘no bikes’ sign and 4.92 miles MADD Shelter water fountain
also referred to as “the spur”) for the short winding section of trail, 5.26 miles 5-mile stake
instead of the paved road, prior to the water crossing that is just
ahead to the 3-mile post. Once any additional trail construction, re- 7.74 miles Twin Coves water fountain
routing of existing trail, etc. is completed and authority is secured 9.28 miles Gate at far end of trail
from the U.S. Army Corps of Engineers, small / discreet mile
markers will go up.
Thank you to
6 FOOTPRINT | February 2007
RAW Remembers and Reflects on the Life of
“Cleveland Ray” Paschal
By David Ball
M any knew him as “Cleveland
Ray” because the dude was from
Cleveland. He was here on a 2 to 3-year
One thing’s for sure, you could always
count on a friend like Ray. He valued
his friendships; and always had a kind
assignment with Sabre as a computer word or a corny joke for you on a 5
programmer. It was a family decision a.m. morning run.
for his wife and four children to remain
in Cleveland, so Ray joined RAW and Many who knew Cleveland Ray
ran with us. didn’t know he had run 27 marathons,
numerous triathlons, and was training
As a fellow runner, you didn’t need for his first 50-mile race when they
much more information than that. With discovered he had a brain tumor.
a quirky Midwestern accent and hokey Throughout his battle with brain
sense of humor, you couldn’t help but cancer, he took on the challenge as
like Cleveland Ray. A simple straight he would a tough long race. He wore
forward guy, he’d be embarrassed, but his RAW running clothes to chemo “Cleveland Ray” embodied the spirit of RAW.
honored, by all the attention going his treatments and loved to sport his
way these days. Yet Ray Paschal was Austin Marathon finisher’s jacket. in Cleveland, Ohio. Ray’s wife,
Josey (a.k.a., “Sweets” to Ray), noted
how much Ray loved to run in the
neighboring parks, so she established a
fund for a memorial bench in a nearby
Cleveland Ray was only 47
years old when he died, but
he left a lasting memory on
our hearts about friendship,
brotherhood, and the spirit
of what RAW is all about.
Cleveland park. Both of these funds
are still available to donate to. There is
information at the Clubhouse or contact
me, David Ball.
Finally, the RAW board has designated
some club funds to the City of
Grapevine to plant a cedar elm tree on
our RAW west route in Ray’s honor
with a memorial stone at its base. It
will read, “The Lord is my shepherd.
Cleveland Ray Paschal. 2006”. The
Ray Paschall (center) fulfilling his two favorite roles: loving father and husband. exact time and date of the planting is
to be determined, but all members are
Ray never whined about his disease. invited to attend. Watch the bulletin
first and foremost a loving father and board for updates. Cleveland Ray was
husband, two titles he coveted most. But one of the last things he told me
was how he would like to help other only 47 years old when he died, but
Many early morning run talks drifted
to his family back home. Man, this guy people with what he had. Thus was he left a lasting memory on our hearts
loved being a family man. He loved born the Ray Paschal Memorial Fund about friendship, brotherhood, and the
life, loved people, and he loved to run. through the Taussig Cancer Center spirit of what RAW is all about.
February 2007 | FOOTPRINT 7
UltraCentric 2006: Strictly from a Volunteer’s Point of View
by Byron Benoit
I volunteered at a previous year’s UltraCentric when it was
run on a regular quarter-mile high school track. My reasons
for wanting to partake in the ’06 Ultracentric were: 1) the ’06
The live band that played until midnight was a nice touch for the
competitors. On that note, the race director Robert Tavernini
seemed to have all of the bases covered. Now, I know he did not
course was approximately a 1.2 mile out-and-back closed course go it alone, but to step up and take over a race of this magnitude,
at Meadowmere Park, 2) it was the national championship for I’m sure was no small task. Once again I know it takes the
the 24-hour run, and 3) I had heard that Dean Karnazes and efforts of many for this event, but I would like to mention Jay
Pam Reed were going to be participating. That alone had me Norman, who was in charge of volunteers and seemed to be
envisioning a Billy Jean King vs. Bobby Riggs battle-of-the- everywhere.
sexes type event.
Yes it was cold, as temperatures dipped into the low 30s, but
Well, I am here to tell you it did not disappoint. Even though the it was hardly noticeable with all of the laughing, joking and
battle-of-the-sexes scenario did not play out (Reed was off of her carrying on that was done by me, Marty and Tia Metzger, and
game), Karnazes, after finishing 50 marathons in 50 days with Joe Luccioni. Feel free to address these folks as the “Conehead
his 50th marathon being New York a few weeks earlier, he was Gang,” because at one time, we had the orange traffic cones
in the process of running home to San Francisco. He had been on our heads hooting and hollering for each runner that came
running 40 to 50 miles a day before coming to the Grapevine through our aid station.
event. That’s right. After Ultracentric he was going to fly back
to the spot where he had left off and continue his run home to I did make it back out on Sunday morning to see the finish.
San Francisco. This was my favorite part – getting to see them stop. Now I will
admit, I have made the statement, as many have, on how this
Of course, RAW’s own, Scott Eppelman was a member of the event is insane. Hell, it’s down right ludicrous! But I will also
elite field as well. The most intriguing runner would have to be admit that I am in awe of someone who can run for that long.
Jesse Itzler (www.the100mileman.com), who’s sole motivation My friend, Joe Luccioni, summed it up the best when he said,
was to run 100 miles in 24 hours to raise money for charity. He “Every runner out there has a story as to why they would sign up
rolled into town in a fancy RV and brought his own fans who for such an event”.
appeared to me more of a party posse. Believe me, they partied
until the wee hours of the morning (view his website to get more If you have some time to volunteer for the 2007 event, I would
of his objective). highly encourage you to witness it in person. I’m sure there will
be a cone your size!
2007 LGRAW Annual Awards Banquet
M r RAW
8 FOOTPRINT | February 2007
The Non-Existant Review of The Anti-Turkey Trot…
That Never Happened
By Ken McInnes
O f course, it never happened. The day did not
begin sunny and cool. There were not twenty
or so runners out at Rockledge Park and they did
not all hit the trails together around 7 a.m.. There
was no pace, so no one who did not run did not
run fast. As not expected, no one short-coursed it
and turned around after only a couple of miles and
because there really was no one out there. No one
ran long distance.
Once no one returned to the empty parking lot,
there were no holiday libations served in hot
chocolate. Besides, that would be against the law
and no one wants to break the law! There were no
giant pastries sitting on a table in the sun because
someone (no one?) forgot to not bring them. Next
year, we won’t try to not have the non-event not FOOTPRINT EXCLUSIVE: an anonymous photographer spots RAW members
after the Anti-Turkey Trot. No one admitted to being there.
happen. It wouldn’t be tradition without it.
Life is Like a Marathon:
A Look at the New York City Marathon
By Andrea Lorden
I ’ve run the New York City marathon three times. The first,
in 2002, was nearly record cold. The second, in 2003, was
nearly record heat. And finally, in 2006, I ran in nearly perfect
Brooklyn, there were cheering people everywhere. This
cheering and support accompanied by ample water stations,
first aid stations, and port-a-lets was interrupted only to cross
weather and conquered every last demon I possess. But, I get the five bridges throughout the course. Just as you entered an
ahead of myself. emotionally dark moment, someone in the crowd would yell
for you, not randomly at the mass of runners, but for you! It
For those who don’t know me, I broke out in a “heat” rash was all along the course, and it was amazing!
after the 2003 NYC race. The doctors found the excessive post
race fatigue and the rash were symptoms of Acute Leukemia. As for challenges, they ranged from small (navigating the
After a month in the hospital, I was a shell of the runner who several miles of discarded clothing) to medium (for me, the
had completed NYC only two months earlier. Barely able to Queensboro Bridge which seems to only go UP) to large (mile
navigate from bed to couch, miraculously, I was alive and 23 doesn’t appear to be a hill but is, in fact, a mile long hill!).
in remission. I know there are others in our group who have I had the advantage this time, but conquering these obstacles
endured great difficulties, and I hope all will see the NYC again… well, I still needed help! Thanks to the crowd,
marathon like I do… as a parallel to life’s joys and challenges. knowing I had done this with cancer, and my neighbor and
running buddy, Tom, I made it!
Each race has its own obstacles. For NYC, it begins with
catching the bus to Staten Island three hours before start time! As we entered Central Park, the gentle rolling paths of the
But this challenge is quickly rewarded when you cross the park were all that remained. While completing the last two
Verazano-Narrows Bridge. Not only is it a preview of the first plus miles of the course, I was able reflect upon the five
1.5 miles of the race, but the view into the “athletes village” boroughs of New York City and all the wonderful ethnic and
lets you know you are not alone in this journey (just like life). cultural diversity the neighborhoods offered for viewing that
day. The best way to spectate this race is to run it!
The start, a moment I anticipated for nearly three years, was
the same as in years past. With nearly 38,000 runners crossing Crossing the finish line brought the usual… relief, joy, and
the bridge, never have I heard so many feet and so little exhaustion. For me, it completed an unexpected, difficult, and
talking. The emotion of the day was tangible. strangely rewarding three-year journey that ended where it
started. Now all that was left was to pick up our bags and get
One of the best things in life, support from family and back to the hotel, but that is another story! Go to the Big Apple
friends, is exemplified by the NYC marathon. As we entered and experience it all for yourself.
February 2007 | FOOTPRINT 9
Author’s note: Just yesterday, Carl Stipe ran by on the pavement and yelled over to me with a smile, “You know, there’s a
perfectly good road right here!” True, but here’s what y’all are missing, taken from the draft of my book, Run Long! :
A Case For Running In The Soft
By Marty “Buster” Metzger
S oon after returning home from my weekend run, I heard
Tia come in from her walk. “Well, it happened again”
she tells me. “I saw so-and-so at the clubhouse and they said
and relies less on your leg muscles and more on your core
muscles. Leverage and movement are initiated from the
spine outward. Running in slightly slippery mud or snow
they saw you this morning and wanted to know what you emphasizes this even more! A few months after I shifted
were doing running in that ‘ditch’!” I’m frequently asked the the majority of my training miles to soft surface, I noticed
same question by those who are apparently unaware that the that my balance had improved tremendously. I was taking
‘ditch’ is actually called, “The Buster Trail.” Here are some my socks and pants off one night, and realized I was able to
reasons why I run this way. stand comfortably on one foot while waiving the opposite
leg all over the room – cool!
Fun – the view of grass, clover and wildflowers instead of
pavement, and covering more varied terrain, seems more Advice for those attempting their first run in the soft
like play and less like a workout. There are also fewer cars
to be concerned about. Start out slow on a smoother surface, like the outer edges of
soccer fields or existing dirt trails. Take time to build ankle
More natural and effective workout - foot plant, stride strength before attempting more uneven or rocky surfaces.
length and pace vary much more, so it’s more difficult to Get familiar with the location of hazards before running the
maintain a rhythm when the trail is constantly going up and same ground fast, in the dark, or when covered with water.
down while twisting from side to side. This brings a wider
selection of muscles on line, especially around the ankles, Be one with the trail – Forget what your mother taught you
knees, and core. about keeping your shoes clean. Instead of fighting your
way around trail features, run right through the softer ones
Feels better during the run – most runners prefer the or use them to your advantage. Running through shallow
softness of blacktop over concrete, and the difference from puddles feels great after the first one of the day, cooling the
blacktop to soft grass is obviously more significant. Then feet, making your shoes softer and squishier for a while,
there’s my favorite – spongy, squishy soil after a rain. bringing out that carefree childhood spirit and rinsing off
Feels better afterward – tied to the point above, the that cow patty you enjoyed earlier. Instead of trying to step
difference in impact means that muscular and skeletal over the taller tree roots with as little clearance as possible
soreness is greatly reduced. Since leaving the pavement, I’ve (risking the dreaded face-plant maneuver in the process,
been able to handle higher mileage weeks and more frequent especially in the last few miles of the day), step right on
long runs. Where my weekly mileage was previously them and enjoy a brief foot massage on the push-off. The
limited by soreness, now it is limited only by available time. same goes for large rocks, instead of wasting effort going
Much less pounding means recovery is MUCH quicker, around them, step up and launch off with a big “Wooo
and tapering is less critical because there is less damage to WHOOOO!” Warning: Loose rocks pose a particular hazard
heal. When I added cycling and triathlons to my running of rolling your ankle.
agenda, I was amazed to meet so many 40 – 60+ year old
Get some trail gators – to keep the trail from being one
cyclists who were former runners who’s “knees couldn’t
with you. They look like spats made of stretchable fabric
take the impact anymore!” I was also surprised at how
and serve to keep pebbles, prickers, stickers, and other
high the average age was in the local trail running club,
annoying debris out of your shoes, while keeping your
where I found the crowd to be far more (mature?) than the
socks from becoming permanently discolored. Trail shoes
snowboard generation I had expected.
make a big difference when there are rocks present or when
Shoes last a lot longer – again a result of less impact over conditions are a little on the slippery side, but I usually wear
time, which supports the idea that body parts might last road shoes on dry grass or firm soil.
longer as well.
Practice leaning well forward when going down into
Improves running form and balance – I found that gullies, increasing your speed and momentum before you
running on a soft surface made it easier to implement the begin climbing out the other side, rather than wasting energy
form aspects associated with Chi Running and The Pose braking on the way down and then starting in low gear to
Method. I’m gradually getting more comfortable leaning slowly climb up the other side. If you feel apprehensive or
further forward and landing more on the forefoot instead the gully is particularly steep/deep, wait until you are closer
of my heal. In order to avoid the face-plant maneuver, foot to the bottom before leaning forward and increasing speed.
plant is shifted further underneath the body rather than With more repetition, you’ll become more comfortable
out front, which removes the associated braking forces, beginning your forward lean earlier and higher.
10 FOOTPRINT | February 2007
Lake Grapevine Runners & Walkers
Annual holiday Party
By Cindy Lee
Have you ever seen a cleaned up, polished up, dressed up
group of runners? A sight to behold!
It happened at this year’s RAW Holiday Party at the beautiful
home of Rick and Linda Fogle. For the few of you that were not
there, let me till you what you would have seen:
1) All your pals, only without the sweat
2) The other half of many of your pals
(possibly the better half)
Kelly Richards and Kelly Eppelman celebrate
the Eppelman twins first RAW holiday party.
3) Many smiling faces
4) Joe Luccioni and Tony Domeniec guarding the liquor, Jim
Barnett wearing a silly elf hat, and Kelly “K2” Richards with
straight hair (now that’s not something you see everyday)
5) Lots and lots of delicious food
6) Lots and lots of delicious food disappearing
7) All the wonderful people that make this club so special,
celebrating together this wonderful time of the year
P.S. Would the person who brought the asparagus wrapped in
bacon please step forward!!! YUM!! Über-hip couple, Mike and Susie Eccleston.
Hosts Rick and Linda Fogle put on a first-class event. Courtney Noell, Chuck Kennard and George Rivero
singing another chorus of “Feliz Navidad.”
Thanks Rick & Linda for a wonderful party!
February 2007 | FOOTPRINT 11
White Rock Marathon Aid Station
By Bridget Smith
The “Purple People Cheerers” were in top form at the Mile 10 aid station, drawing big kudos from the Aid Station Director.
W hat do you get when you mix about 40 RAW
volunteers, five gazillion gallons of Gatorade, lots
of water, rocking music, Hawaiian shirts, a slight tropical
recently returned from Iraq, Debra may also get the award
for most distance traveled to volunteer – having driven all
the way from Ft. Worth. Thank you, Debra.
breeze, and about 4,000 runners? You wind up with a
whole lot of fun and good times! That is exactly what Making his very welcomed debut to the RAW team was
happened on Sunday, December 10. In true RAW fashion our newest photographer, Matthew Barnhart. Thanks,
(extra large purple shirts and all), we were able to have Matthew, for some great behind-the-scenes shots of the
one of the best aid stations along the 2006 White Rock RAW crew in action!
In closing, it can’t be said any better than Laura Hamil, Aid
It could not have happened without the overwhelming Station Director for this year’s race, did. For those of you
efforts of Thomas Okazaki (you know him as our own who may not have seen it, the following is a direct quote
“T.O.”). T.O. rallied the troops to bring together a great from the email she sent to RAW thanking us for being there:
crew for this year’s event. The team this year was made up “You all really ROCKED yesterday! I could not believe the
of seasoned veterans (Joe Luccioni, Rick Sanford, Chris enthusiasm with your group of volunteers. My day was so
Reyher, Marty and Tia Metzger, K2, Ken McInnes, Gary much fun because I got to visit so many of the aid stations
Howsam, and John Bush, just to name a few) as well as a and see you work. You all definitely know what you are
few new victims…er… we mean “newcomers.” doing! Your themes were great, your volunteers were great,
and your food I got to sample really hit the spot!”
Extra special recognition goes out to Debra Stuart for her
unbelievable spirit and energy through out the morning. Next year’s race is already scheduled for Sunday,
You may remember her lovely Hawaiian “ensemble,” December 9, 2007. If you haven’t blocked that day off yet,
complete with grass skirt and flowered headband. Having consider it done! Aloha!
12 FOOTPRINT | February 2007
RAW Around the World
Amsterdam, we found a hotel about The park twisted through the sand
30 minutes west in a town called dunes along the sea on brick paths.
Zandvoort. It is on the North Sea
and gave us some stunning views The running was incredible.
and sunsets. Occasionally, I’d see someone walking
their dog, but I usually had the trails to
We had a train station about a half- myself. In the mornings, the sun came
mile from our hotel. This made it so up over the dunes around 7:30 AM and
easy to get to surrounding towns, such made for a picture-perfect moment.
as Haarlem and Amsterdam. The train Later each day, I would watch the sun
would take us to the middle of the set on the opposite side, over the North
city, which was perfect for touring. The Sea. At night, not only could we see
trains ran every 15 or 20 minutes, so it the faint lights of England, but countless
Kevin Wessels trying his best to
look European chic.
was great to get to and from any place stars and constellations.
we wanted to see.
We were fortunate to be able to take
My wife, Lorraine, and I had a great Another benefit being outside the city a trip to Europe last fall. And getting
opportunity to vacation in The was the open running space. Unlike a to stay in such a beautiful place was
Netherlands this past September. city filled with pedestrians, bikes, and icing on the cake. It was so easy to
We were joined by my mother who traffic, Zandvoort was out by itself. It balance our touring agenda with some
was also making her first trip to The was separated from the neighboring unforgettable vacation running.
Netherlands. Instead of staying in town of Overveen by a nature park.
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February 2007 | FOOTPRINT 13
Four Marathons back-to-back weekends starting with
the Austin/Cowtown combo in 2004.
hurt anyway. Trail runs are easier
on my body. Besides, I love how
This revamped mar
pleasant surprise. It
In Nine Days In the past, I always had to choose
between the Rockledge Rumble
well they feed you during and after
the run. My biggest concern was
spraining an ankle or not making
Antonio finally got
right. There were n
50K and the San Antonio Marathon the cutoff time. I tried not to worry loops or big hills. It
By Thomas “T.O.” Okazaki because they were scheduled on the about it and just run hard and fast. scenic loop through
same weekend. This year it would be
It’s not everynine days.get to meet
day you of southeast San An
different. I would run them both. My finishing time was 6:19 and the trail of historic
someone who has run four getting close to 2 p.m. There was
marathons in Sometimes I agonized over my choices for the hard 2 hour half ma
no time to lose. A 5-hour drive to little after that, but
opportunities come along in life and following weekend: (a) Ultracentric San Antonio awaited me. I try to eat
you have to seize the moment when 6-hour / Louisiana Trail 50K or (b) the last 3 miles. I ro
twice between marathons, once right Alamodome at 4:27
it comes. Back in November of 2006 the Oklahoma Marathon / Route after the race and then as close to
that chance came along for me. Here 66 Marathon, together in Tulsa, my normal dinner time as possible. Oklahoma Marath
is my story. Oklahoma. I chose Tulsa because Pasta seems to work best for me, you get two marath
both races would be in the same city, but Brahm’s works, too. I ordered on the same weeken
Along with training, logistics allowing more recovery time. Also the usual: grilled chicken sandwich, city? I had concern
and planning become paramount a large number of RAW members fries, Sprite, and a banana split. grassroots event wo
in attempting an adventure like would be there that weekend. because the Inaugu
this. I also had to consider proper San Antonio Marathon: It’s always Marathon was sche
I was extremely fortunate that the good to arrive at a marathon early
refueling, ice baths to minimize following day. The
weather was ideal for distance because there’s a better chance of
post race damaging inflammation, running on both weekends: sunny, list was depressing
and massages to loosen up stretch- finding a good parking place. I rolled the number of runn
cool, low humidity, and temps in into San Antonio at 10:00 p.m. the
resisting knots in my legs. the upper 50s. With the exception years. This was a sh
night before and parked my car in an this little marathon
The more marathons and ultras I run, of some small hills at Rockledge AMC theater parking lot and slept
Rumble, all three marathons were out to be a somethin
the more my body seems to gradually inside my vehicle until 3 a.m. I got
flat, fast, and smooth. because something
adapt and my recovery time gets up and drove to the Alamo at 4 a.m. necessarily make it
shorter. I ran my first marathon in Rockledge Rumble 50K: I lead off By contacting the San Antonio Road event harkens back
December 2002 in Dallas. After four with the longest and hardest race and Runners, I was able to get my race Where this maratho
years and 36 ultras and marathons, got it over with. I didn’t worry about packet picked up for me since there and glitz it more tha
I was ready for this. Along the way, the next day because it was going to was no way I would be able to make its innocence and c
I did a number of marathons on the race expo in time on Saturday.
Editor’s note: Keith Hale is a RAW member and this son’s Andrew and Joseph are on the Grapevine Faith team.
Grapevine Faith 2nd at State Cross Country Championships
By Milenko Martinovich, Star-Telegram Staff Writer
WACO - Grapevine Faith cross country coach, Keith Hale, The difference in the race was that Ovilla’s boys placed their
said the goal for his boys and girls teams entering Saturday’s five qualifying runners in the top 28; Faith had four.
TAPPS State Championships was to be on the podium,
signifying top-three finishes. His squads achieved those Ovilla finished with 76 points to Faith’s 77. “We were
objectives, and the boys squad came tantalizingly close to a thinking we could get first or second,” said Faith’s Austin
second consecutive state title. Faith’s boys, the reigning Class Bracy, who was third overall. “We knew it could come down
3A champions, almost won the 4A title, finishing one point to one or two points, and it came down to one point. But our
behind defending champion Ovilla Christian at the Bear Run team ran their hearts out. That’s all that matters.”
Cross Country Course. Faith’s girls, third in 3A last season,
The girls were paced by an unlikely leader in freshman
took second, also behind Ovilla Christian.
Brittney Brooks, who finished third in 14 minutes, 1.96
“I’m very, very pleased,” Hale said. “To finish one point seconds. Brooks finished only six seconds behind the
behind a great team like Ovilla is a great achievement. We winning time, and it was only her second race of the season.
knew they were going to be the team to beat. We came close.” Kirsti Wallace joined Brooks in the top 10, finishing ninth.
Faith tallied 50 points to Ovilla Christian’s 30.
14 FOOTPRINT | February 2007
rathon was a The marathon course was four along to course. They appeared out After the start, my legs loosened
t could be the loops through a scenic, paved of nowhere to take pictures and cheer up. I carried a zip lock bags of
et in Texas. San trail in a wooded park along the me on. The main road, not too far cookies and munched on them to
their course from the trail, made following your keep fueled. It was strange seeing
no more double favorite runner very easy by car. the other marathon course I ran the
t was a fast and After 19 miles, I still had a shot at day before off to the side in the park.
h the rural areas finishing around 3:35, fast enough to I took advantage of the tail wind
ntonio following qualify for Boston. Unfortunately, going out, but got punished by it on
missions. I ran a lactic acid began to take its toll and I the way back. I noticed a few other
arathon. I faded a finished around 3:50. runners on the course who also ran
slammed down the marathon the previous day. I hit
oared into the I hope this marathon is back again the halfway mark around 2 hours. I
7. next year. The half marathon was less fresh today and crossed the
course, which was just a simple finish at 3:58.
hon: How do out and back, would be a must do.
hons scheduled I went back to the hotel for another After the disappointment at the
nd in the same ice bath and a foam roll massage. Heartland 100-Miler in early
ns that this little, Surprisingly, nothing much was open October, this was a very gratifying
ould be canceled in downtown Tulsa on a Saturday moment. I used these four finishing
results to qualify and join the
ural Route 66 Thomas Okazaki and Tony Flesch after afternoon. We did find a Subway
Marathon Maniacs at the Ruthenium
eduled for the the inaugural Route 66 Marathon. sandwich shop and I wolfed down a
level as MM #408. I found it is
early registration Arkansas River. A number of sandwich, chips and a Sprite. better to get right back into the
considering delightful monuments and statutes saddle again after a setback and
ners in previous The Inaugural Route 66
dotted the course. As a tradition, Marathon: Don’t you just love just move on to your next big racing
hame because all participants were handed a goal, rather than sitting around and
really turned inaugural marathons with their brand
red balloon to release at the start. new course, extra goodies, and the wondering what might have been.
ng special. Just The top 50 finishers were given a You never know what each year
is bigger doesn’t excitement? This was the big race in
customized plaque with the finishing Tulsa that weekend. A huge highlight will bring. If there is something out
t better. This place on it. there that you want to do, don’t wait,
to a simpler time. was listening to fellow RAW
do it now.
on lacked in size I traveled to Tulsa with Kim Danahy member, Sam Thompson, speak at
an made up for by and Tony “Flash” Flesch. I was the pre-race pasta dinner. He talked Aim high and chase your dreams!
charm. surprised by them a number of times about his recent 51 marathons, in 50
states and DC, in 50 days.
RAW Recovery Run Starts 2007
on the Right Foot
J anuary 1, 2007 dawned as a sunny, chilly, breezy morning. It was ideal for
staying in bed, yet over 40 hearty (or was it hungry?) individuals gathered for
the first-ever RAW Recovery Run. Most everyone kept their run or walk brief
with the exception of Mark Miller who ran 13 miles.
Runners, walkers, and slackers alike were treated to a wonderful breakfast
cooked by Cindy Lee and Bridget Smith that included cooked-to-order waffles,
scrambled eggs, pounds of bacon, and dozens of pastries and sweets. There were
gallons of coffee and the Champagne was still flowing at the mimosa bar.
Everyone that participated in the activities was given a 2007 Runner’s World
calendar courtesy of Bart Yasso. A run or walk with friends, followed by an
abundance of food and a gift...what a RAW-onderful start to 2007!
Cindy Lee making her speciality: RAWaffles
February 2007 | FOOTPRINT 15
Learning to Float
By Kevin Wessels
I recently read the book, Einstein
Factor, by Richard Poe and Win
Wenger. One of the chapters discussed a
would “communicate” with me through
a constant narrative. He would tell
me what he was doing and why. From
Take-aways: Most importantly, Scott
left me with lessons that I would write
down in my training log after each run.
group of scientists discussing different the first repeat, I was amazed at the Here are some of the best and most
experiments to create genius-level difference in my running. Scott “ran” interesting a-ha’s.
skills. One of the group members the first four intervals and they were so 1. The more you relax, the faster
wanted to learn how to play the violin. smooth. I ran the fifth one and felt that you run.
She was instructed to pretend she was I was pressing the pace. He told me to 2. You’re always preparing for the
a famous virtuoso using a method relax, but my ego said I had to run as next section, whether it’s the next
called “Model Thinking.” While she fast “by myself.” My pace was faster, mile, the next 20 miles, or the
would practice for her lessons, she but I felt bad. I put my final interval at next day.
would pretend she was this brilliant risk just to run fast on this one trying to 3. You don’t race a marathon or run
violinist half the time. The results were prove something. Scott ran the last one a 20-miler. Instead, you relax. The
astounding. She had somehow tapped showing me why it’s best to run relaxed. goal is to relax for all those miles.
into her internal genius and shocked 4. It’s not about time, but running on
The next day, I had my weekly 6-mile
everyone on how quickly she learned to feel. When you run relaxed, the
run. What an eye-opener. I normally
play the violin. times will come.
slog through this mid-week run, but
Scott had us really pick up the pace. 5. When running uphill, use your
Setting up the plan: Hmmm. A light
Surprisingly, it felt better and every momentum and speed, rather
bulb went off in my head. Could I use
mile was faster than the week before, than trying to push your body with
this technique for running? Could I
It seemed like I was using more one leg.
pretend I was a great runner and get
similar results? I decided to do it while I momentum at the faster speed and less
Final lesson: The most important lesson
was training for a trail marathon. strength.
from using “Model Thinking” was to
More results: Each week, the runs run like I was floating. By floating, you
Activating the plan: I chose one of my
got faster, but I didn’t feel like I was (a) increase endurance, (b) increase
idols as my “virtuoso.” Scott Jurek, who
expending any more effort. It was speed, (c) increase strength, and (d)
has won the Western States 100-miler
amazing watching the running paces decrease fatigue. Although it worked
seven times in a row and Badwater the
past two years. I couldn’t think of a come down, not only during the week, on the roads, floating really impacted
better person to emulate for my race. but on the trails and my long runs. my trail running. I was amazed at the
Each run thereafter, it seemed like I distances I could cover with ease.
The method called for the student to was becoming less connected to Scott
“enter” the expert’s body. For some while, at the same time, his techniques This was most evident in my trail
reason, I wasn’t comfortable with were becoming more ingrained. They marathon. Although it was a tough
that. Instead, I chose to let Scott Jurek came naturally to me and I adopted course filled with hills, stumps, and
“enter” my body to show me how to use them as my own. I also saw that I could roots, I simply floated over the terrain
my own running abilities. Granted, it call on Scott any time I needed instant and glided down the trails. My last miles
was awkward, but I decided to stay with coaching. He helped me during some felt as easy as my early miles. It was a
the technique. long runs, especially when I hit bad run like I’ve never experienced before.
spots. I even called on him a couple Perhaps you could adapt this technique
The results: Our first workout was 6 of times during my marathon just to to help you achieve your own goals,
x 800m repeats. While running, Scott smooth things out and relax. whether they’re for running or not.
Keep Grapevine Beautiful Park Clean Up
March 3, 2007 at 8:30 am
Casey’s Clubhouse (Park & Dove)
Keep Grapevine Beautiful • Refreshments following clean up at 11:30 am.
Park Clean Up • Kids and families are welcome to participate.
March 3, 8:30-12:30pm • Sign-up at the clubhouse or contact Thomas “T.O.” Okkazaki
16 FOOTPRINT | February 2007
health and Injury Prevention:
The Importance of Core Strength in the Athlete
By Dr. Patrick Doyle
All force generated by the musculoskeletal system gait, and/or injury. I could write another page on how
in the upper and lower body either originates, is to strengthen your cores, but instead I’ll include this
stabilized by, or is transferred through the trunk website. http://exercise.about.com/cs/abs/l/bl _ core.
and lower torso. Given this fact, if individuals are htm. There is a great set of beginner exercises for
to develop their full strength and power potential, core strengthening and stability using an exercise
then focus should be placed on the core muscle ball. Although not using a ball is acceptable, you will
groups. These include the abdominal, hip, and spinal get a much more effective core workout using a ball.
musculature, as well as the deep trunk muscles. Core If you feel inclined to take it to the next level, or just
strength can be defined as the ability to attain and want to ensure proper ratio balance then consult a
maintain proper alignments of proximal body parts personal trainer or sports medicine doctor.
during movement, in order to heighten the efficiency
of distal body parts. There are several ways to test core strength balance.
Muscle testing is the most common, but a gait
The relationship between core strength, speed and analysis is also a valuable tool used by some
power capabilities is very important. Athletes must sports medicine doctors to evaluate core stability
have the core strength to handle the horsepower and strength. A gait analysis will pinpoint any
they are capable of generating peripherally. abnormalities in your gait biomechanics that
Increases in speed and power require more core could lead to an injury down the road. It will also
strength to handle this added load. Thus, simple help explain current pain patterns you may be
testing to monitor core strength levels should be experiencing at the time of the gait analysis. Some
done periodically. Core strength erosion often common running injuries associated with poor gait
masquerades as postural and technical problems. biomechanics or weak core strength include:
Also, core strength erosion is often indicative • Piriformis syndrome
of lifestyle issues - poor nutrition, hydration, • Iliopsoas tendonitis
supplementation, or sleep habits. • Plantar fascitis
• Runner’s knee
Although many think of core strength being • ITB syndrome
necessary in events with “impact” (jumps/throws), • Achilles tendonitis
it is equally important in all events because it is a • Shin splints
prerequisite to proper function of multiple muscle
systems. Core strength is a prerequisite to efficient Some things that can affect your gait biomechanics
running, especially in the endurance athlete. include: injuries, running surfaces, muscle
imbalance, and running equipment like shoes, socks,
Your body must be not only strengthened, but shorts, and tops.
muscle groups strengthened in the correct ratios in
order to perform at optimal levels and prevent injury. You must have a strong core foundation to eliminate
Your core muscle group agonist/antagonist ratios or reduce any chance of injury. Core strength is
should be: essential for power transfer from the lower to upper
• Back/Abdominals - 3:2 body and upper to lower body during all physical
• Hip Extension/Flexion - 3:2 activities. A weak core, and lack of understanding
• Hip Adduction/Abduction - 3:2 of how core function affects movement and sports
performance, will lead to diminished results and a
Of the three ratios listed above, the first is most often greater likelihood of injury.
abused. It seems some of us are programmed to do
5 sets of 500 crunches for core strengthening and For information on obtaining a gait analysis, call
neglect the back muscles. An imbalance in any of Dr. Patrick Doyle at 214-969-6999.
the above ratios can lead to an inefficient running
February 2007 | FOOTPRINT 17
SunRock II: Sunmart 50 miler/White Rock Marathon Double
By Thomas “T.O.” Okazaki
Saturday – Huntsville, Texas: “Are you As I started my final loop, my spirits were
all right, sir?” lifted by the fact I was only going to have
to navigate this course one last time. I also
I opened my eyes and peered upward toward didn’t want to be out on these trails after
the sky. A nice gentleman was staring down dark, so that was another good reason to
at me, with a very concerned look on his move faster.
face. “I’m OK, I’m OK, just give me few
minutes.” Seconds earlier, I tripped on a I felt more alone during those final ten
hidden tree root at mile 13 at the Sunmart miles. Most of the 50K runners had finished
Fifty Miler. for the day and the 50 milers were now all
spread apart. I enjoyed the solitude. Feeling
As I was landing onto the soft sand, I pulled strong, I did end up passing a good number
my right calf muscle. I was now on the of runners toward the end. After three loops,
ground, flat on my back, gritting my teeth I was more familiar with certain landmarks
and grimacing in pain. Soon, another pair of which were going by much more quickly.
concerned lady runners stopped and asked
if there was anything they could do to help. As I finished, the clock read 10:38 plus
I tried to keep my cramping leg straight to change. Wow! What an enthusiastic and Thomas Okazaki trying to get through
prevent any further damage. Bending it only loud crowd at the finish. One could barely be the throngs of T.O. groupies.
made it worse. I wondered if my 50-mile run heard talking over all the whistles and noise.
was in jeopardy. I had lost my afghan blanket at Bandera last
runners, but, to be quite honest, I prefer
year, so I was so delighted to see that they
I had another bad fall again later in the race the taste of real food. I rely on cookies,
were still being included in the finisher’s
and stumbled and nearly went down many cola, pretzels, and PBJs on my longer ultra
award selection. The newly-designed
more times during the day. But, hey, that’s runs. The junkier foods get into my system
Summart Tyvek jackets also looked sharp,
trail running at this wonderful state park, quicker and provide the calories that I need.
so I glady coughed up some more dinero for
just south of Huntsville. that too. Hey, if you just ran 50 miles you I started to feel bad along the east side of
After doing the 50K race at Sunmart last might as well reward yourself, right? the lake, but kept driving my arms to keep
year, I wanted to raise the bar and try the pace up. There were no legs cramps
Sunday – Grapevine, Texas: The alarm
running the 50 miler, this time, followed coming up that big hill at 20 miles. That
clock went off at 5 a.m., arrrgh, but
by the Dallas White Rock Marathon the was a relief! My pace was slowing a bit,
fortunately, the White Rock Marathon is
next day. I had been looking forward to this but I was still making good time. I started
a late 8 a.m. start. I had plenty time to get
weekend for almost a year. to get hungry, despite having cookies with
ready. I drove to American Airlines Center
me, along Swiss Avenue, so I grabbed some
I started running better. The pain in my and parked my car. I like to keep a sleeping
starchy pretzels from a kind soul and that
calf subsided and my leg was loosening bag in the car to keep myself warm and
really seemed to help.
up again. The course seemed hillier than I read the Sunday paper as I wait for the start.
recalled. There is a remarkable section on When doing back-to-backs, I like to stay off This year, they started the half marathoners
the 50-mile course where you pass close my feet and relax as much as I can. an hour later, so there was now more
to a dam. One can see the start across the company on this part of the marathon course
It normally takes about 2 to 3 miles to get
lake and hear people partying. On the third than in previous years. With two miles to
loose, but I was encouraged how much
of four twelve-and-a-half mile loops, I was go, I knew finishing was no longer an issue.
better my legs felt than last year. I have
ready to jump in the water and swim across, I wanted to come in strong so I started
found I really prefer to get off the course as
because I was tired and feeling bad. to push the pace. There is nothing more
soon as possible, when doing these doubles,
gratifying than to be able to finish the last
Even though I felt bad between miles 25 and so I try pushing the pace for the first half
mile of a marathon flying down the road.
35, I made sure to keep eating and drinking and see how the cards fall from there.
to refuel and keep up my electrolytes. In A little bit of a drizzle start to fall when I
I look forward to checking in on the RAW
long events like this, when you’re running finally crossed the finish line at 4:20:48.
aid station at Mile 10 and hope everything is
all day, the body does have the ability to Ironically, it was a PR for the White Rock
going well for the many volunteers helping
recharge again. I have an ultra pace and a Marathon, and after five attempts, it came
out that morning. When that moment came,
race pace. Right now, I was in neither; I was after running a 50-miler the day before! It
it was definitely one of the highlights of the
stuck in survival mode, trying to get past was just another reminder how much hard
day. I gave a lot of high fives, hugged one of
that critical cutoff time before the final loop. work and perseverance in your training will
my aid station captains, Bridgett Smith, and
eventually pay off for you as a runner.
In running ultra distances or even back- gratefully chugged down a bottle of Sprite
to-back marathons, the mental game is so generously provided by Byron Benoit. It doesn’t matter what race, sex or age you
crucial. I try to defeat the course with my are…once you’re at the starting line, it’s just
I was also carrying some Oreos,
mind first by visualizing a successful finish you, the clock, and whatever goal you have
affectionately called “TO-reos” by some
and reaching certain goals. Confidence, set for yourself. Run your own race and
friends at the clubhouse, and Chips Ahoy
focus and perseverance are all key elements. enjoy the day. See you on the trails!
cookies in a zip-lock back to keep me going.
Try not to limit yourself in what you think I know gels are used successfully by many
are capable of doing.
18 FOOTPRINT | February 2007
The New Runner’s Guide
Keep your RAW
Getting Started: Start Slowly membership current
Run more slowly than you think you should.
RAW now offers on-line renewals (and new
The quickest way to get burned out on a new running memberships) through Active.com.
program is to start out too quickly. Even the most seasoned
veteran can fall victim to this, usually when racing. It’s
not always easy to hold back, especially when you’re eager,
excited, and anxious for results. Of course you can still renew at the clubhouse
or through the mail. Fill out the membership
To determine if you’re running the “right pace” try the one
application on pg. 27 and drop it off or send it in.
and only training method that has not been disputed or re-
written over the years: the “talk test”.
You should be able to talk comfortably while running; slow
it down if you’re running out of breath. Don’t hesitate to
alternate running and walking. If you feel lousy, take a
breather and walk for a while. It’s not a sign of weakness,
just common sense. The aim is to “train, not strain.” If Do Try This at Home:
you are already fit from another sport, such as cycling or
swimming, it is still important to go a little easier at first A Runner’s Guide to Ice Bathing
than you might want to.
By Julia “J-Lo” McCloud
The important thing in the first few weeks is to get in the
habit of exercise. Develop a training routine and make it part
of your schedule. It doesn’t matter where or when, but try
to be consistent. Find a training partner, if possible; on days M ost of us feel pretty accomplished after a 20-miler
and a post-run ice bath is the last thing we feel the
need to conquer. But, before you ditch an icy dip for Los
when motivation is low, a commitment to meet your partner
will help keep you going. If you do run with a partner, it Amigos and a hot shower, allow me to impart my humble,
should be someone of similar fitness. Joining a club that tried-and-true experience on the subject: It works.
caters to beginners can help with motivation and be a good
source of advice and coaching. Now, I don’t have a flashy expert quote to insert here,
and frankly I’m not going to insult RAW’s savvy
readership by preaching the benefits of icing ad nauseum.
Runners Speak: Aerobic But, spend 10 minutes on the rocks, and you too will
Exercising or running at a steady pace so that the exertion enjoy freedom from the pain and discomfort that
level does not leave you excessively out of breath. accompanies the joint-pounding, masochistic pastime we
call long-distance running
Equipment, Gadgets & Gizmos: For those of you willing to try this at home, simply pour
Penguin Sport Wash® three bags of ice into a tub filled, to hip-level, with cold
water. Clothing is optional, but I’ve found that pre-
Ironically, exercise, especially running, is hard on technical heating a sweatshirt in the dryer helps, as does sipping
apparel. Using the apparel for the very purpose it was a hot beverage. I also recommend that someone keep
designed for can actually ruin it. Sweat, grime, sunscreens, you company (not recommended for new relationships
and lotions can ruin the effectiveness of technical gear, retain or children, however, as colorful language is imminent).
residue, and leave an unpleasant smell (even before you begin Finally, set a timer. Enduring this frosty fix for 10
your run). minutes earns you bragging rights, but sit there any longer
and you’re just plain stupid.
Penguin Sport -Wash®
This wash is a residue free detergent that removes trapped I hope at least one of you will heed this advice and
odors and restores factory applied waterproofing to experience the benefits of ice bathing. Most of you,
high-tech fabrics. however, are going to toss this advice right into the
Available at: http://store.gifts-for-runners.com/penspw.html runner’s best-practices graveyard, where it will rest
alongside stretching and proper nutrition.
February 2007 | FOOTPRINT 19
On Your Mark
Dealing with Setbacks
By Mark Miller, 2005 RRCA Southern Region Runner of the Year
Abraham Lincoln is widely regarded as one of our nation’s 3. Learn from the experience. This follows naturally from
greatest presidents. However, on his path to greatness, he honest self-evaluation. Every experience in our lives — good
experienced the following: His younger brother and mother and bad — can and should be a learning experience. We
died during his youth and a sister died during childbirth. His can glean lessons that allow us to come back healthier,
first love died in 1835. In Lincoln’s first political campaign fitter, and smarter.
(Illinois Legislature), he finished 8th out of 13 candidates.
He twice lost campaigns for the U.S. Senate. He filed for 4. Rely on others. When you’re struggling with your running,
business and personal bankruptcy at one time in his life. talk to others about it. RAW is full of wonderful, caring, and
Two of his own children died before the age of 13. Despite knowledgeable people who are willing to help. If you’re
these setbacks, Lincoln is remembered as one of the most experiencing a problem, chances are that someone else in
influential people in American history. the club has gone through something similar. Tap into that
experience, not only for insight, but for encouragement and
If you run and race long enough, you will likely experience support.
a setback in your running. A series of sub-par performances
will leave you scratching your head. An injury can sideline 5. Get back in the game. No setback is permanent. Injuries
you. Illness or fatigue will cause you to miss key workouts. It do heal. As soon as it does, get off the couch. Don’t be
happens to just about all of us at some point. How we deal discouraged if your first several workouts and races back
with these setbacks can reveal a great deal about us as are slower than before. Just keep getting out there and
runners…and maybe even about us a people. Here are six improvement will come.
keys I’ve found in overcoming setbacks:
6. Use your set back as a motivator. Nothing increases my
1. Be honest with yourself. Was your setback self-inflicted? desire to run like not being able to run. If an injury forces you
Did you over train, under train, overeat, under sleep? If we to the sidelines, let that downtime remind you why you love
look close enough, we can usually pinpoint a cause and running and let that strengthen your drive. Volunteer for a
effect relationship. race or two, and you’ll be itching to get back out there.
2. Allow yourself time to heal. I once missed an entire We all experience set backs. How we deal with them goes
season in college because I kept trying to come back a long way in determining our success in running…and
too soon and ended up worse off for it. The wait can be beyond.
frustrating, but it is a necessary step in the process.
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.
20 FOOTPRINT | February 2007
Running My First Marathon & Beating My Goal!
By Jessica Roberts
I didn’t plan to run a marathon
in 2006. In fact, if anyone had
suggested it in January, I would
November and gradually started
increasing my distance.
I had three goals for this marathon
(thanks, Tony Flesch!). The first was
to finish and feel good, the second
have laughed…a lot. I rediscovered As my mileage increased and I spent was to beat five hours, and my stretch
running in April 2005 after a good more time with RAW, I started really goal was to hit 4:45. The first time
friend very strongly reminded me considering training for a marathon. I knew I could hit my stretch goal
that I had been an athlete back in I set Spring 2007 as my target. I was right after mile 23. I absolutely
college. I was 42 years old, way found out in July that I would be knew I would hit my goal at mile
overweight and had recently been moving to Seattle in the fall and 25. I know I ran the last mile with
sent to the emergency room by registered for the Seattle Half the silliest smile on my face and am
my doctor for high blood pressure Marathon. During the summer on a fairly sure I ran it faster than any of
that was close to stroke level. I ran long run, someone asked me which the other miles. As I approached the
in college as part of field hockey race I was training for. It occurred
training and sporadically over to me that maybe I could run a
the years, but not very far and not marathon in 2006. At the end of I had three goals for this
very fast. August, I changed my registration for marathon…to finish and feel
Seattle to the full marathon. good, to beat 5 hours, and my
As I got into a good exercise routine stretch goal was to hit 4:45.
and started watching my diet, the I woke up on Marathon Day to find
pounds started to fall off. I set a goal that it was a cold, miserable, rainy
over the summer to finish a 5K under day. It was close to freezing and
30 minutes and finally achieved it in actually snowed driving down to
November 2005. That was the first the start. We were freezing waiting finish line and could see that I would
time I was able to run the whole 5K to get started, but by the time I saw beat my goal (I finished in 4:40:37),
distance. I also reached my target the first mile marker, I was nice and the grin got bigger and I have to
weight in December 2005 – 60 warm and happy with my decision to admit that I did cry as I crossed the
pounds less than I weighed when I wear shorts and a jacket. finish line.
started – and am happy to say I am
still at the same weight today. It was really fun to run through I will never forget running my first
downtown Seattle and then on marathon. I am looking forward
In the fall, I went online to Runner’s the floating bridge over Lake to running my next one in Eugene
World and followed the beginner Washington. That was probably and I registered to run Seattle
10K training plan and ran the 10K at my favorite part of the race. I had again next year. Thanks to all of
the Cowtown Marathon in February to watch my pace during the first the encouragement from my RAW
2006 – a cold, miserable rainy day 10 miles or so, trying hard not to friends, especially Tony, who
– and reached my goal of finishing go too fast with all the excitement provided endless encouragement in
the race in under an hour. At that of actually running a marathon. I person and via email, Joe Luccioni,
point, I was completely hooked on wanted to make sure I would have Tom “T.O.” Okazaki, Kirsten,
running. I ran another 10K in April enough left to finish. As we turned and Chris Reyher. Special thanks
and decided I wanted to try and run to the hilliest part of the race at mile go to my husband, Randy, for his
longer distances. 20½ - and it was literally a turn continuous support of my 4 A.M.
straight uphill - I was very glad I running habit and for being out
I heard about RAW from several there in the rain for me during the
races and went on a Sunday morning had been training on the Seattle
hills since October. We ran hills for marathon. I couldn’t have done it
to run with the club. I was able to without everyone’s support.
finish the whole eight miles that day about four miles through the Seattle
(thanks Kirsten Keats!) and knew I Arboretum until it flattened out
found a running home. I set a goal again for the last push back through
of running the Dallas Half in downtown to the Space Needle.
February 2007 | FOOTPRINT 21
Twas early on the morning before Christmas…
By Marty Metzger
…and I was running northward near Scott’s Landing, reflecting on what a special day tomorrow would be, and that tonight
would be Christmas Eve! As I scanned the trail ahead, I noticed three men in coats walking northward with an unusual sense
of purpose. This is rather unusual for this area, and I thought about it as if it were the three modern day wise men headed
toward their urgent appointment later that evening.
As I ran closer, my vision of three kings turned out to be Joe Luccioni, John Bush and Chris Reyher, who felt compelled to
comment about my running attire, “Hey Marty, what did you do - decide to run in your pajamas?”
Hah, three wise men? No, just three wise guys.
Columbus Marathon 2006 We all met Friday to visit the Elevator Brewpub Microbrewery
where we sampled some microbrews such as ‘Bleeding Buckeye
Pale Ale’. Then we headed back to the hotel and the VIP room.
By Tony “Flash” Flesch We pretty much took over the Concierge Suite on the VIP floor
for the next few days! Needless to say, the concierge, Quinn,
S hortly after the Austin Marathon last year, Staci “Tini”
Rivero and I made a plan to run the Columbus Marathon.
It wasn’t long before we had a group planning to go: Tini &
knew us by name and what we liked, by the time we left.
On Saturday morning, we went to the marathon expo. It was a
very nice expo for a mid-size marathon, bigger than many much
George Rivero, Noreen “Diva” Henry, Julia “J-Lo” McCloud, larger marathon expos, with lots of free stuff and free food.
Rick “Supa” Sanford, and me. Ray Henry also planned to go Tyson Food’s main plant is in Ohio and they had a big booth, so
to cheer on Diva and do a brewpub tour. we sampled plenty of chicken. There were also lots of Clif bars
J-Lo (an Ohio State Buckeye alumnus) struggled with some & Blocks. I think there might even be a picture or two with the
injuries early on and was the first to drop out of the race. Rick Clif Shot girls to prove it.
decided to run a 40-miler in North Carolina the weekend before. After several hours at the expo, we went back to the hotel to
In the meantime Steve “Dog Dude” Rush and Mark Sparks (if relax a little, then decided to go to an historic area of Columbus
he could arrange his work schedule) decided to join. Of course, called “German Village” for lunch. This area was originally
training for an October marathon means you get to train in the settled in the early 1800s by German immigrants and the
nice HOT, Texas summer. I think I heard Tini once say she was buildings have been fully preserved and restored. We went to
never marathon training in the summer again – but I am sure the Schmidt’s Sausage Haus and Restaurant for lunch, which
she forgot it by now! Even with the heat, training went good has been a landmark and in the same location since 1866. After
throughout the summer. Good until three weeks from marathon, lunch, we walked around the village and inside a few shops for
that is. That’s the date that Diva broke her foot…again, just as awhile. We purchased some chocolate / peanut butter buckeyes
she had done earlier in the year three weeks from Austin. The as well as some authentic buckeyes. A buckeye is a nut, similar
next time we train, her three-week-out long run plan is not to to a chestnut, from a buckeye tree.
get out of bed that day!
We went back to the hotel and relaxed in the VIP room and
watched some TV and chatted. In no time it was time for
dinner. After checking out a few places, we decided to go to the
Spaghetti Warehouse for dinner, which was located in an old ice
house. It was a very “cool,” pun intended of course, building.
Then, we went back to the hotel for some rest and to get ready
for the morning.
On Sunday morning, we all met in, where else, but the VIP
room. From the VIP room on the 12th floor, you could look right
down on the Marathon start line which was awesome. We stayed
in there until fifteen minutes before the start, walked out and
into the start area, saw the National Guard flyover and we were
off and running!
Columbus has a great course. It starts downtown on a nice
Hansel and Gretel, aka Staci and George Rivero, test out their wide street, goes through some pretty neighborhoods, then into
marathon clothes the day before the Columbus Marathon. the historic German Village. The runners then travel by the
Brewery District, the Arts District, and all around the Ohio State
Mark Sparks arranged his schedule to run, and Diva was now University Campus and Buckeye Stadium, before returning
out, so Sparks copped Diva’s room on the VIP level of the through Victorian Village to a fast downhill finish in the Arena
Hyatt — sweet! Tini & George, Sparks, and I arrived on Friday. District. It was perfect weather, great friends, and a terrific time
Dog Dude had gone a few days earlier to visit his Buckeye in Ohio. As Diva would say, “Gooooo Buckeyes,” or did she say
relatives, and I was staying a few days extra to visit my Dad. “Bucket Heads?”
22 FOOTPRINT | February 2007
how did you find out about RAW? What running gear would you never
Through my newlywed husband, travel without?
Rick Hanson and Craig Minyard. My green hat that our dog, Sophie, took a
bite out of.
Who was the first person you met at RAW,
or that first showed you the trails or really Do you do anything special before or
“took you in?” after running or do you have any pre/
Tony Flesch & Staci Rivero. I could barely post-race ritual?
keep up with them the first time out. Usually after a long run or race I go over
to Chick-fil-A and get a large Chocolate
Why running? milkshake, with extra whip cream and a
It is a time for me think and clear my cherry on top.
head. I love my early runs, when I get to
see everything from shooting stars to the GU, Gel, or Gatorade?
sun rising. GU
Do you have a favorite place to run? What has running taught you about
Mission Bay, San Diego. yourself or what have you learned
about life through running?
Jessica Hanson is all smiles, even when What has been your fondest running It has giving me a great sense of
the weather is “Too Hot To Handle”. memory? confidence and achievement, knowing
When my husband proposed during that I can train hard for 8-12 weeks,
In Step With a trail run in Vermont.
Where is the most unusual or unique
then finishing a race and meeting
my goal time.
Jessica Hanson place you’ve ever run? What would the members be surprised
The beaches of Costa Rica. to learn about you?
When I turned 16, I got my tongue pierced.
how long have you been running? What do you consider your biggest It was a phase, I took it out after a year.
I’ve been running since 2002. running achievement?
My first marathon last year at White Rock. Anything else you’d like to add?
how long have you been a RAW I’ve haven’t been running for all that long That’s all I have to say about that...
and still have many goals that I would like
A little over a year.
February 2007 | FOOTPRINT 23
Welcome to all our new members
New members Renewals
William Battershell Michael Ahearn Kristen Jett
Michael & Janet Bomboy Family Tracy Altman Chuck Kennard
Dan Butler David & Becky Aungst Daryl Laney
Bart Bybee David Ball Nate Langston and Family
Bryan Calvert Judy & Larry Branagin Cindy Lee
Pete & Linda Chan Richard & Susan Brooker The Luccioni Family
David Chase Steve & Debbie Bryant Laurie & Jim Lukanich
Barbara Cohen The Bush Family Vern Lumbert
Suzie Deaton Al Celaya Julia McCloud
Kelly Gallagher Danny Cole Mark Miller
Theresa Guy-Tippie & Artis Tippie Rob Crane Liz & Paul Musico
Della & Danny Irby Dr Marybeth Crane & Alex Mertz The Pugliese Family
Julie Kaner Letha Cruthirds Alison Repass
Vanessa Loggins Michael & Tanya Czyz Karen & Roy Robertson
Rick Magda John Dalri Tim Roche
Gail & Peter Marcus Janet & Dennis Dixon Steven Rush
Toni McKenna Mike Doud Doug Ryan
Mychal Miller The Eccleston Family Kevin Smilie
Charlie Mills Alan & Tosca Engisch Duncan Stewart
Betsy Mitchell Eileen & Richard Fontaine Don & Julia Strome
Robin & Brad Pearson Steve Grady Mark Studer
Jeff Pickering Jack & Gretchen Green Terry & Mike Toce
Linda & John Ponder Susan & Ray Harris Kevin & Lorraine Wessels
Stacy Riggs Jack Hase & Family Noel Widdowson & Lauren Wallach
Ricardo Roberto & Cynthia Becker Noreen & Ray Henry Julia Wissbaum
Kathy Roux & Edward Mitchell Laura Hoffman Tom Zack
Crystal & Ty Shafer Gary Howsam
Alan & Charlotte Smith
Keep your RAW membership current
RAW now offers on-line renewals through Active.com.
24 FOOTPRINT | February 2007
RAW RACE RESULTS
Please e-mail your race details to thomas “t.o.” okazaki at firstname.lastname@example.org
From 5Ks to uLtrAS October 15, Dallas, TX Kyle Keifer: 54:16
waterworks 25K Helene Walker: 54:27, 1st AG
September 24, Ft. Worth TX
Jill Smith: 2:54:02, 3rd AG Tim Roche: 54:55
FwrC river ranch 5K Tony Flesch: 55:26
Letha Cruthirds: 24:00, 1st AG October 21, Valley Ranch, TX Bridget Smith: 57:18, 1st AG
valley ranch Pumpkin Dash 5K Jason Anton: 58:43
Mike Evans: 21:01:00, 3rd AG Mark Minorik: 58:59
September 30, Lake Tahoe, CA Gregory LaMothe: 21:54:40, 1st AG Erin Dugan: 1:04:55
the midnight express 72 mile
October 22, Chicago, IL Ross Darrow: 1:10:02
Lake tahoe ultra
Sam Thompson: 12:19:11, 4th Overall LaSalle bank Chicago marathon October 28, Huntsville, TX
Jon Korte: 2:50:32, PR rocky raccoon 50K
September 30, Keller, TX Ros Dalrymple: 3:25:56, PR Scott Eppleman: 4:13:09
the wild wild west Fest 5K Nate Langston: 4:05:03, 1st Marathon
rocky raccoon 25K
Dale Mauger: 23:22.5, 1st AG October 22, Seattle, WA Dale Mauger: 2:24:47
October 7, Leavenworth, WA husky Stadium, uw Dawg Dash 10K October 29, Waco, TX
Leavenworth half marathon Jessica Roberts: 57:54, PR
miracle match marathon
Jessica Roberts: 2:14:28, 1st Half Marathon October 26, Ft. Worth, TX Steve Grady: 4:42:29
October 7, Munich, Germany Friends of the river 3.4 miler October 29, Washington D.C.
Ken Hall: 18:42, 1st Overall
munich marathon marine Corps marathon
Kirsten Keats: 4:08:19, PR October 28, Ft. Worth, TX Dean Baranowski: 3:23:42
DFw mud run Dan Cole: 3:33:04
October 7, St. George, Utah
(Coed Teams) Chris McConnell: 3:41:16, PR
St. George marathon Team: Dirt Mama and The Dirty Boys Lori Cerami: 4:19:10
Doug Keeffe: 3:34:26, Boston Qualifier 6th Overall Alan Noell: 5:29:47
Mary Keeffe: 4:14:33, PR Alan Walker: 1:19:18.3 marine Corps 10K
October 7, Greensboro, NC (individuals) Rhonda Houston: 1:00:45
Todd Roper: 1:17:50.3
triple Lakes trail race 40 miler October 29, Palo Duro, TX
Rick Sanford: 8:39:11 October 28, Grapevine, TX Palo Duro trail 50 miler
Kelly Richards: 8:39:11, 1st AG Double trouble 5K Letha Cruthirds: 10:49:31
triple Lakes trail race marathon Stan Ujka: 18:59, 1st AG Palo Duro trail 50 Km
Kevin Wessels: 5:02:27 David Smith: 19:13, 3rd AG Marty Metzger: 6:15:09, PR
Joseph Hale: 20:37, 2nd AG Jack Green: 6:43:02, 1st 50K
October 8, San Jose, CA Matt Green: 21:53, 2nd AG Thomas Okazaki: 7:07:24
San Jose rock ‘n’ roll half marathon Chuck Kennard: 22:01, 2nd AG Palo Duro trail 20 Km
Mark Sparks: 1:33:47, PR Spareribs LaMothe: 22:09 Ken Mcinnes: 1:51:12
Bridgett Smith: 23:40, WMW Doug Noell: 2:22:01
October 8, Scranton, PA
Matthew Barnhart: 23:56, 1st AG Tia Metzger: 2:47:29
Steamtown marathon Thomas Goodwin: 23:59, 1st AG
Lee Robodos: 3:07:55 Alma Luccioni: 2:52:07
Cade Evans: 24:00, 3rd AG Courtney Noell: 2:54:46
October 14, Grand Prairie, TX Helene Walker: 24:04, WGMW Alan Engisch: 3:01:35
Mary Ann Cavio: 24:19, 1st AG
Lake Joe Pool Pumpkin run 10K Joe Luccioni: 3:02:13
Tony Flesch: 25:53, 3rd AG Chris Reyher: 3:18:45
Ken Hall: 34:42, 2nd MMW, PR
Tiffany Bruce: 26:09 Millie Rosario: 3:22:00
October 15, Lowell, MA Mary Keeffe: 26:17, 1st AG Evelyn Luccioni: 3:51:27
bay State half marathon Tim Roche: 26:48 John Bush: 3:54:05
Jessica Hanson: 1:39 Kathy Krell: 27:18
Don Krell: 27:21, 1st AG November 5, Dallas, TX
October 15, Columbus, OH Blaine Covington: 27:23, 2nd AG the Dallas running Club half marathon
Columbus marathon Tina Covington: 27:25, 3rd AG Jeff Garber: 1:22:24
Mark Sparks: 3:38:28 Jack Hase: 29:40 Troy Pruett: 1:23:28, 2nd AG
Staci Rivero: 3:49:57 Ross Darrow: 31:44 Jon Korte: 1:23:20
Steve Rush: 3:57:50 Double trouble 10K Duncan Stewart: 1:23:34
Tony Flesch: 4:08:41 Ken Hall: 35:01, 1st Overall Winner Thomas Okazaki: 1:34:35
Columbus half marathon Craig Minyard: 36:42, MMW Scott Decker: 1:35:46
George Rivero: 2:09:04, PR Mindi Rice: 39:21, 1st Overall Female Chris Hillen: 1:36:44
Stan Ujka: 40:10, 1st AG Steve Bryant: 1:40:38
October 15, Hendersonville, NC Jack Hase: 40:25, 1st AG Mike Eccleston: 1:42:32
Dupont Forest trail marathon David Smith: 41:08, 2nd AG Rick Sanford: 1:42:40
Byron Benoit: 3:29:53, 3rd AG Chris Hillen: 41:38, 2nd AG Doug Noell: 1:44:52
David Ball: 45:15 Doug Keeffe: 1:45:56
October 15, Lawton, OK Julie Kaner: 46:03, 1st AG Mark Studer: 1:46:37
wichita mountain wildlife Preserve Chuck Kennard: 46:44 Neil Sobol: 1:47:54
Spirit of Survival marathon Matt Burns: 47:12, 1st AG Al Walker: 1:49:29
Todd Roper: 4:18:20, 2nd AG Doug Keeffe: 47:33, MGMW Staci Rivero: 1:50:21
February 2007 | FOOTPRINT 25
RAW RACE RESULTS continued
Julie Kaner: 1:50:42 rockledge rumble 50K November 25, Ft. Worth, TX
Mary Ann Calvio: 1:56:30 Carl Stipe: 5:58:07 Ft. worth Jingle bell run 5K
Adrienne Stipe: 1:57:39 Paige Henderson: 5:58:47, 1st 50K Ryan Burns: 21:32, 2nd AG
Carl Stipe: 1:57:39 Chris McConnell: 6:03:50 Cindi Lee: 29:57.1
Todd Roper: 1:58:11 Marty Metzger: 6:04:47, PR
Tom Zack: 30:59.7
Tony Flesch: 1:58:40 Ann McCarley: 6:08:47, PR
Michael Ahearn: 1:58:40
Thomas Okazaki: 6:19:10 November 26, Seattle, WA
Janet Gribnitz: 6:48:49, 1st 50K Seattle marathon
Julia McCloud: 1:58:40
Brad Frazier: 2:00:02 November 11-12, Tulsa, OK Sam Thompson: 3:49:26
Cevin Wyatt: 2:03:30 the mother road 100 miler Jessica Roberts: 4:40:37, 1st Marathon
Holly Winter: 2:04:03 Doug Ryan: 19:20:19 December 2, Arlington, TX
Mary Keeffe: 2:04:20 November 12, San Antonio, TX Don Zetnick winter run 10K
Kim Danahy: 2:04:43 San Antonio marathon Ken Hall: 34:57, MMW, 2nd Overall
Richard Maas: 2:06:53 Thomas Okazaki: 4:27:14 Mark Miller: 35:11, 1st AG, 3rd Overall
Kyle Keifer: 2:07:06 Mike Evans: 42:48:08
November 18, Flower Mound, TX
Don Porter: 2:08:30 Spareribs LaMothe: 44:25, 1st AG
Joy Townsend: 2:09:12
Dorothy’s Dash metric half (13.1 Km)
Troy Pruett: 49:45, MMW Don Krell: 56:19:07
Debbie Bryant: 2:10:02
Mindi Rice: 51:28, 1st AG, 2nd Female Overall December 2, Memphis, TN
David Dorband: 2:10:16
Jessica Roberts: 2:11:16, PR November 18, Tulsa, OK St. Jude memphis half marathon
Terry Toce: 2:11:18 oklahoma marathon Mark Sparks: 1:34:17
vern Lumbert: 2:11:27 Thomas Okazaki: 3:50:55
December 9, Huntsville, TX
George Rivero: 2:11:59 November 18-19, Grapevine, TX Sunmart endurance trail runs-50miler
Will Hall: 2:15:54 ultracentric 24 hour run Scott Eppleman: 7:28:48.45, 3rd AG
Tracy Begland: 2:27:34 Scott Eppleman: 135.36 miles Thomas Okazaki: 10:38:52.80, PR
Susan Woodward: 2:27:36 Letha Cruthirds: 86:88 miles
Janet Dixon: 2:40:39 December 10, Tuscon, AZ
November 19, Tulsa, OK
Inaugural route 66 marathon holuloalua tuscon marathon
November 5, New York City, NY
Sam Thompson: 3:06:46 Troy Pruett: 3:15:39
new york City marathon
Thomas Okazaki: 3:55:08 Tom Ruyle: 3:44:47
Kelly Richards: 3:37:59
Todd Roper: 4:19:31 Mary Keeffe: 4:24:39
Letha Cruthirds: 4:35:03
Steve Grady: 4:28:57 Doug Keeffe: 4:24:40
Andrea Lorden: 4:41:05
Tony Flesch: 4:45:27
Ross Darrow: 5:31:40 December 10, Dallas, TX
Kim Danahy: 4:53:14
Jill Smith: 5:40:50 John Henry: 6:02:52, 1st Marathon wellstone’s Dallas white rock marathon
Jeff Garber: 3:04:01
November 11, Dallas, TX November 23, Atlanta, GA Jack Hase: 3:07:03
texas Asics Stampede 20 miler Atlanta marathon Steve Bryant: 3:29:26
Rick Hanson: 1:59:53.7, 1st Overall Bridget Smith: 4:32.33
David Ball: 3:30:47
Jack Hase: 2:19:10.4, 3rd MMW David Smith: 4:38.36, PR
Dan Cole: 3:30:58
Jessica Hanson: 2:40:28.2, 2nd AG November 23, Dallas, TX Robin Pearson: 3:39:49, 1st Marathon,
texas Asics Stampede 10 miler Dallas ymCA turkey trot 8 miler Boston Qualifier
Jim Lukanich: 1:07:40.5, 3rd AG Lee Rebodos: 52:38:30 Adrienne Stipe: 4:10:07
Colleen Baronowski; 1:21:21.0 Jim Lukanich: 53:24:25 Jim Baudhuin: 4:17:08
Laurie Lukanich: 1:27:35.3, 2nd AG Dean Baranowski: 55:02:15 Thomas Okazaki: 4:20:48
Kim Danahy: 1:32:55.5 Spareribs LaMothe: 59:21:55, 3rd AG
Steve Grady: 4:23:23
Colleen Baranowski: 1:03:50:55
November 11, Grapevine, TX Todd Roper: 4:25:37
Allison Gray: 1:06:02:05
rockledge rumble 15K Holly Winter: 1:11:38:50 Debbie Bryant: 4:45:27
Chris Hillen: 1:16:06 Mary Ann Calvio: 1:11:58:85 Kim Danahy: 4:47:17
Doug Noell: 1:20:50 Pam Truhn: 1:15:06:35 John Allen: 5:19:42, 1st Marathon
Cevin Wyatt: 1:24:00 Kevin Smilie: 1:19:42:35 Janet Dixon: 5:45:32
Rick Fogle: 1:36:24 Justin Smilie: 1:19:42:45 wellstone’s Dallas white rock
Tony Flesch: 1:47:45 November 23, Ft. Worth, TX half marathon
Courtney Noell: 1:53:56 Ft. worth turkey trot 10K Jon Korte: 1:19:56, 2nd AG, PR
Alan Engisch: 1:59:06 Mark Miller: 35:54:26, 2nd AG Jim Lukanich: 1:28:32, 2nd AG
Lisa Noell: 2:14:50 Jeff Garber: 36:24:24, 1st AG Trish Field: 1:35:22, 3rd AG
rockledge rumble 30K Linda Ellestad: 53:31:93 Chris McCain: 1:39:17
Ken Hall: 2:21:41, 1st Overall Ft. worth turkey trot 5K Spareribs LaMothe: 1:39:42, 3rd AG
Steve Bryant: 2:53:33 Don Krell: 27:18:96 Laurie Lukanich: 1:51:12
Tom Ruyle: 3:00:12 Debra Stuart: 28:29:04 Susan Barnett: 1:51:49, PR
Scott Decker: 3:15:37 Paul Gerba: 30:04:61 Jason Anton: 1:59:32
Al Walker: 3:18:20 Tim Roche: 34:55:17 Brian Luker: 2:01:40, 1st Half Marathon
Rick Sanford: 3:20:40 November 23, Sachse, TX Rick Fogle: 2:01:45, PR
Kevin Wessels: 3:20:41 Sachse high School turkey trot 3 miler Tony Flesch: 2:08:26
Todd Roper: 3:44:29 Rita Law: 27:09, 2nd AG Jessica Kahanek: 2:25:13, 1st Half Marathon
26 FOOTPRINT | February 2007
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.
RAW RACE RESULTS continued
December 10, Las Vegas, NV Duathlons & Triathlons October 29, Panama City Beach, FL
new Las vegas marathon October 8, Benbrook, TX Ford Ironman Florida
vanessa Loggins: 4:35:12 (1.2 mile swim/112 mile bike/26.2 mile run)
benbrook women’s triathlon
Lauren Wallach: 4:48:17 Mary Lessor: 11:46:19
(300 meter swim/13.8 mile bike/5km run)
Noel Widdowson: 4:48:17
Karen Robertson: 1:10:28:80, FMW, 2nd Overall October 29, Lake Conroe, TX
December 16, Dallas, TX October 15, Keller, TX Ironstar half Ironman
Jog’r egg nog’r 15K monster triathlon (1.2 mile swim/59 mile bike/13.1 mile run)
Mark Miller: 54:13, 2nd AG Trish Fields: 5:42:13, 2nd AG
(300 meter swim/12 mile bike/5km run)
Lee Robodos: 1:02:10, 1st AG
Lee Miller: 1:06:14
Julie Kaner: 1:17:04, 2nd AG Adventure Racing
Julie Sheridan: 1:07:08, 1st AG
Neil Sobol: 1:34:46
Mike Doud: 1:07:45 October 14-15, Ruston, LA
Jog’r egg nog’r 5K Jeff Barnhart: 1:15:16 Piney hills Classic XIII uSAt off-road
Duncan Stewart: 18:05, 1st AG October 21, Kona, Hawaii Duathlon national Championship
Jim Uhelski: 20:12, 2nd AG (2.5 mile trail run/10 mile MTB/2.5 trail run)
Ford Ironman world Championship
Dale Mauger: 23:14, 2nd AG Karen Robertson: 1:46.42, 1st AG
(2.4 mile swim/112 mile bike/26.2 mile run)
December 17, Ft. Worth, TX Jim Lukanich: 10:50:38
FwrC tropical 5K October 22, Keller, TX Pr-Personal Record
Debra Stuart: 30:31, 3rd AG
toyota run bi tri (reverse triathlon) AG-Age Group
January 1, Dallas, TX (400 meter swim/13 mile bike/5km run)
mmw-Male Masters Winner
new year’s Day 5K Scott Decker: 1:10:54, 2nd AG
Lee Rebodos: 19:12, 2nd AG Al Walker: 1:16:55, 1st AG Fmw-Female Masters Winner
Julie Kaner: 23:22, 1st AG Julie Sheridan: 1:17:20, 1st AG
Dale Mauger: 23:38 Please e-mail your race details to Thomas
“T.O.” Okazaki at email@example.com
February 2007 | FOOTPRINT 27
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.
Me: “Oh, wow! Man, you look you run up this thing. My legs
terrible. You sure you trained are tired already. How about
for this thing? Hope you don’t you? You tired? I bet you’re
go into work tomorrow looking wiped out. This race is a bear.”
this way. They’ll fire your sorry
Me: “Hey, is my talking
bothering you? If it is, just say
Ask Me: “Oooh, think it’s cold
enough? It must be 15 degrees.
so. I know some guys like you
to talk and some guys don’t.
I’m freezing my buns off. Me, I like to talk, but I’ll shut
Spareribs Aren’t you cold? Look at your
hands; they’re all red and
up if you want. I know some
people go on and on and never
splotchy. You should have shut up, even when they have
brought gloves. Lucky I have nothing to say, but not me.
gloves. My fingers would be Somebody tells me to shut up,
Dear Spareribs: You know how unnerving it is
frozen by now. I’d give you I shut up. You won’t hear me
A friend has asked me to pace in a marathon when you just
mine, but then what would I going on and on about nothing,
him over the last ten miles of pass the 25-mile mark and
wear? No way I’m running just for the sake of hearing
his next marathon to help him some spectator yells, “The
ten miles in this wind without myself talk. On the other hand,
qualify for Boston. I have never finish line is right around the
gloves.” if you want me to talk more,
done this before and I want to corner!” People lie to you all
I can talk more. Just say what
help him by doing it right. the time, and they are of no SE: “Argghh”
you want. Want me to talk
Any suggestions? help to you. As a pacer and
Me: “Say, I forgot to mention, more, or talk less? You just say,
-Frank from Dallas in constant contact with the
my wife is just around the next is all I’m saying.”
runner, your number one rule
Dear Frank: bend with the car. She’s got
should be to tell the truth, and SE: “Ohhhh”
Great question. We have a the heat on and a thermos of
let the runner deal with it.
world-class ultra-marathoner in hot coffee and some Krispy As it turned out, Scott finished
our club and last year he asked 2. Create a vision of success Kremes. That would be a great third overall. He told me later,
me to pace him in the last ten and comfort for the runner. point to drop out if you’re tired. “No way I would have finished
miles of a 100-mile race. (To You can always try this again THIRD if it wasn’t for YOU!”
Keep the runner’s mind
protect his anonymity, I will another day when you’re fit. So I know I was a big help.
focused on the good things
call him “Scott E.”) Whatta ya say? Aren’t you
ahead. For example, “Next I understand he is running this
I can safely say without any tired?”
week you can relax,” or race again next month. I’m
attempt at false modesty that “There’s plenty of beer in the SE: “Uunnggh” surprised he hasn’t called to
his success in this race was due post-race refreshment area.” ask me to help him again, but
mostly to my help. Me: “I wish you would learn
knowing Scott I imagine he
Just so you can have some to speak more clearly. I can’t
wants to see if he can do it
There are two rules that I have coaching tips on the right make out what you’re saying
devised for this role: things to say, here is some of when you mumble like that.
the dialog I had with Scott as Hey, how about this hill? Is
1. Always tell the runner the
I picked him up at the 90-mile it a monster or what? I can’t
truth, no matter what.
mark on a very cold race day: believe they’re going to make
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