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                     Lake Grapevine Runners & Walkers                                                September - October 2010


                                                                                              2010 AWARD WINNERS

      RAW-some 4th of July                                                                        Water Duty Volunteer
                                                                                                    Thomas Okazaki
      Family + Friends + Food + Fireworks = FUN!                                                   Female WOW – ZER
                                                                                                     Laurie Lukanich
The annual July 4th picnic is a very special day for RAW members. Not only
is it a patriotic holiday, it’s also a day spent with family and friends enjoying                   Male WOW – ZER
                                                                                                    Thomas Okazaki
plenty of food and fireworks! All together it makes a day of fun enjoyed by all!
                                                                                           Sidekick/Favorite Running Partner
                                                                                                      Jack Hase

                                                                                                    Dynamic Duo
                                                                                                 Doug and Mary Keeffe

                                                                                                  Volunteer of the Year
                                                                                                      Randa Foster

                                                                                              Junior Volunteer of the Year
                                                                                                     Matt Barnhart

                                                                                                  Cross Training Award
                                                                                                   Michelle Blackard

                                                                                              Cleveland Ray Spirit Award
                                                                                                    Marty Metzger

                                                                                                    Best Foot Forward
                                                                                                      Kelly Richards

                                                                                                Congratulations to all of
                                                                                                the 2010 Award Winners.
               (l-r) Danyah Arafat-Johnson, Michelle Liles, Anne Woods,
                         Suann Lundsberg and Jennifer Cooper.

   (l-r) Doug Noell and Debi Carpenter with      Newlyweds Brad and Michelle Liles.   (l-r) Tony Flesch, Kelly Richards and Ray Harris
    “Dynamic Duo” Mary and Doug Keeffe.                                                    at the “Best Foot Forward” presentation.
                                                                                        CoNgr atUlatioNs
                                                                                        • To Michelle Putze and Brad Liles on their recent marriage.
                                                                                        • To all the RAW members who participated in events locally and
                                                                                          around the country. We had many new PR (personal record) times
                                                                                          and distances. Check the race results for further details.
        lake grapevine
     Runners & Walkers Club                                                             thoUghts & Pr ayers
              P.O. Box 2982                                                             • To Mary Ann Calvio on the recent passing of her brother.
           Grapevine, TX 76099
                                                                                        • To Anne Woods on the recent passing of her mother.
RAW Board and Committees                                                                • Sending positive thoughts to Diane Hernandez as she continues
PRESIDENt | Ray Harris
                                                                                          her battle with leukemia.                                                            sPeedy reCovery
VICE PRESIDENt | Bridget Smith                                                          • To Susan Barnett, Ray Harris, John St. John, Alan Engisch and                                                         Jim Rubalcaba who are nursing injuries.
SECREtARy | Doug Noell                                                          good Bye & good lUCk
tREASuRER | Emily Johnston                                                              • To Tim Oberholzer who is attending St. Mary’s Seminary                                                            in Houston.
Danyah Arafat-Johnson                                                                   thaNk yoU                                                       • To Randa and Ryan Foster for hosting the luau.
Tony Flesch
                                                                                        • To Jack Hase and his handful of volunteers for putting together
Elizabeth Lawrence                                                                        the Gro Bait Ice 5K racing series.                                                    • To all our volunteers who put out water and sports drink for the
Brad Liles                                                                                weekend runs. We appreciate each and every one of you.
Suann Lundsberg
                                                                                        lost & FoUNd
Terry Marcott                                                                           • Items in the Lost & Found are piling up! If you left something at                                                         the clubhouse, please check to see if we found it. All unclaimed
Staci Rivero                                                                              items are in the clear tote along the north wall of the clubhouse
                                                                                          (just outside the bathroom).
Rick Sanford
                                                                                        ChaNge oF address
FootPRINt                                                                               • To change of Address, please notify Danyah Arafat-Johnson at
EDItoR-IN-ChIEF | Kevin Wessels
                                                                                        helP WaNted
EDItoRIAl CooRDINAtoR | Tony Flesch
                                                                                        Looking for a Race Director for the 2011 Hound Dog Hustle
  Susan Barnett
                                                                                        club run. For more information contact Ray Harris at RayH@
  Kathryn Gleghorn                                                            
CREAtIVE DIRECtoR | Lorraine Wessels                                                    aNNoUNCemeNts
DESIgN & PRoDuCtIoN | Reneé McConnell                                                   Join us on Facebook. Become a fan of Lgraw Runners & Walkers
                                                                                        page and get the latest RAW updates in your newsfeed.
Membership Data
Danyah Arafat-Johnson                                                                   RAWear now on sale. Short and long sleeve dri-weave, moisture                                                 wicking technical shirts. The short sleeve shirts are available in
                                                                                        men's and women's cut in white, silver or yellow (men's only). The
FootPRINt Submissions
                                                                                        long sleeve shirts are unisex and available in white or silver. Long-
Send articles to                                             sleeve shirts are priced at $15 and short-sleeve at $10. Available only
Footnotes to                                             while supplies last.
Race results to
                                                                                        Deadline for the next FOOTPRINT is October 1st.
                                                                                        Send your articles to lgrawfootprint
                                                                                        Send your Footnotes to

2 FOOTPRINT | September - October 2010
RAW Around Town
Social Calendar & Events
Check the RAWforum for information on all club events:

      RAW Walk/Runs                          SNL Dinners
      Walk/Run every Saturday & Sunday       Saturday Night Live Dinners
      7 a.m. (daylight savings time)         1st Saturday of every month, 5 p.m.
      8 a.m. (standard time)
                                             September 4 – Hard Eight BBQ, Coppell
                                             October 2 - California Pizza Kitchen, Grapevine
                                             November 6 - Baja's, Grapevine
      Trail Runs
      Trail Run every Wednesday & Friday
      7 a.m. (year round) at the clubhouse
                                             Gro Bait Ice 5K Race Series
                                             Gro Bait Ice 5K Race Series
      Track Workouts                         Sunday, September 12, 7 a.m.
      Trackies meet every Tuesday  
      5 p.m., Grapevine Middle School        or see ad on page 7 for more information.

     Hill Workouts                           RAW “Night at the Movies”
     Hillbillies meet Thursday nights        RAW “Night at the Movies”
     Thursdays 5:45 p.m.
                                             Featured Film - “Run Fat Boy Run”
     even # Thursdays, at the clubhouse
                                             Saturday, September 25, the clubhouse at sunset.
     odd # Thursdays meet at Parr Park
                                             See ad on page 5 for more information.

      Board Meetings
                                             RAW Double Trouble 5K & 10K
      2nd Monday of the month,
      7:00 p.m. at the clubhouse             RAW Double Trouble 5K & 10K RRCA
                                             Championship Race
      September 13 & October 11
                                             Saturday, October 9
      All members are welcome to attend.
                                             Plan to run or volunteer. For more information go to
                                             See ad on page 7 for more information.

     To see what’s happening, log on to

                                                           September - October 2010 |   FOOTPRINT 3
                                                                    President’s Message
                                                                    A perspective to the members from
                                                                    RAW President Ray Harris

                                           Ray Harris

                                    W      ow! I can’t believe I’m already a year into my
                                           term. It’s amazing how quickly time flies.
                                    With the country, the POTUS (President of the
                                                                                             Members (2-year terms) are danyah arafat-
                                                                                             Johnson, elizabeth lawrence, staci rivero and
                                                                                             suann lundsberg. Completing a couple of board
                                    United States) gives a State of the Union address at     positions that were open due to a job change and
                                    about this point. I contacted all the major networks     a relocation are rick sanford and Brad liles.
                                    (and everyone else, including the local cable            An interesting note about the makeup of the board
                                    networks), but no one was interested in broadcasting     is that all current positions held by males will be
                                    my state of the club address. For that reason, you get   up for election next July. This could be a female-
                                    a state of the club report.                              dominated board next year. Even if that happens,
                                                                                             I’m not anticipating any major decoration changes,
                                    The past year was a pretty good one and all the          but you never know.
                                    credit goes to the race and event directors and their
                                    volunteer staffs that stepped up and delivered. We       We’ve got some challenges that the board intends to
                                    had three very successful races. Kelly Richards          address in the next few months and we’re looking
                                    and Terry Marcott did a great tag team on double         for non-board members to help us make the right
                                    trouble in bringing home a winner of an event. Jeff      recommendations to take the club to the next level.
                                    Barnhart was unbelievable with Bold in the Cold,
                                    delivering a record number of participants for any       There were a number of recommendations coming
                                    LGRAW race. Randa Foster took on hound dog               out of the financial review performed this spring by
                                    hustle, the club’s signature event, and pulled it off    Craig Minyard and Kat Sparks working with Brad
                                    without a hitch, despite a few last-hour twists that     Liles, that we’ll be striving to adopt. Additionally, a
                                    threatened to undermine the well laid-out plans. All     committee is developing a budget for 2011 that will
                                    of the canine rescue groups were thrilled with the       give us a better view of our current status and keep
                                    event and the exposure their breeds received from a      us on track for long term goals.
                                    near-record crowd.
                                                                                             A committee is also being formed to review the
                                    On the social calendar, the annual holiday Party         election nomination and ballot process and timeline.
                                    was a stellar event hosted by Suann and Chris            There was a little confusion this year, so we wish to
                                    Lundsberg. Suann was a new club member at the            address each of those issues for next year.
                                    time and she opened her home to a whole lot of
                                                                                             We’re still looking for a Race Director for Hound
                                    people she barely knew, but quickly became her
                                                                                             Dog Hustle. There is a lot of experience around the
                                    friends. The 4th of July Picnic was a wonderful
                                                                                             club to help anyone who steps forward, but we do
                                    evening of food, friendship and fireworks. Even
                                                                                             need someone to take charge. Let me or any board
                                    though Bridget and David Smith couldn’t be there,
                                                                                             member know if you have an interest.
                                    all the prep work that they performed made it very
                                    easy for the rest of us to have a great day.             Bottom line is LGRAW is in great shape and it
                                                                                             looks like another great year is ahead of us. There
                                    There were outstanding performances for a lot
                                                                                             have been no discussions about raising dues. Just
                                    of our membership, but Thomas “T.O.” Okazaki’s
                                                                                             look at all you get now for only $20 or $30 for your
                                    100th marathon, when he pulled off a PR
                                                                                             family membership. What a deal!
                                    (personal record) at Cowtown, has got to be one
                                    the top highlights.                                      I hope to see you at the clubhouse in the coming
                                                                                             weekends as summer is just about behind us.
                                    We added some new faces to the LGRAW Board
                                    in July. Emily Johnston became the new Treasurer                                                      Ray
                                    succeeding Brad liles. The new At-Large-

4 FOOTPRINT | September - October 2010
                                                                                      LGRAW is on Facebook.

                                                                                          Become a FAN of
                                                                                       Lgraw Runners & Walkers
                                                                                        page to get the latest
                                                                                      updates in your news feed.

                                                                                  Posts will keep you up to date on
                                                                                   all RAW events. Join us today.

Essay Contest
By Marty Metzger and Stacie Sauber

F   ollowing up on our recent FOOTPRINT article (see
    page 14 of the March 2010 issue), postings on NTTR’s
(North Texas Trail Runners) discussion board, and much
                                                                has a low point of 9,200 feet elevation, and a total ascent and
                                                                descent of 15,600 feet. Yeah, we’re talking serious running.

talk in the running community, Stacie Sauber and I came         Who: The contest is limited to members of LGRAW
up with the fun and interesting idea to have an essay contest   and NTTR.
about barefoot running. We will do the initial screening        What: We’re looking for one or two pages on the subject,
of submissions, and, get this, “Barefoot” Ted McDonald,         “How and why I plan to try the minimalist running
one of the colorful, real-life characters from Christopher      approach.”
McDougall’s bestseller Born To Run, has graciously agreed to
read the top essays and help select the winner!                 When & Where: Entries should be submitted no later than
                                                                October 1st to The winning
For those unfamiliar with the legendary Barefoot Ted, in        essay(s) will be published in the January 2011 edition of
August 2009 he ran the “Race Across the Sky” wearing            FOOTPRINT and on NTTR’s discussion board.
Vibram® KSO Treks and finished in 25:54. Located in the
Colorado Rockies, the Leadville Trail 100 mile ultramarathon    Why: The 1st prize entry wins a new pair of Vibrams!

                  Win a New Pair of vibrams, send your entry today!
                  Send your entry or for more information, contact

                                                                                    September - October 2010 |    FOOTPRINT 5
Fontana Days Half: the World’s Fastest Half Marathon
By Stephanie Lindgren

D    uring my flight from Dallas to San
     Bernardino, California, I began talking
to the gentleman next to me on the plane
about running. He asked why I was going to
California and I said, “To run in the world’s
fastest half marathon this weekend.”

“Oh, the Rock’n’Roll San Diego?” he asked.

I told him, “No, actually it is in Fontana.”

“Hmm… Fontana. Have you ever been
there? Not typically a place that people
fly across country to visit. I wouldn’t have
thought smog was good for a fast half
marathon,” he observed.

This seemed to be a common response
that all five of us received every time we
told a local where we were going. Our
group of five “Trackies,” consisting of
Troy Pruett, Nick Kannady, Colleen Casey,
Amy Matasso, and me, flew into three
different airports, covered much of southern
California by car, and finally met up in
Fontana, California, on Friday afternoon.              (l-r) Stephanie Lindgren, Amy Matasso, Colleen Casey, Troy Pruett and Nick Kannady.
As we approached town, we all began to
question “Why did we let Troy talk us into
this?” The smog that covered the city was        unusually warm morning, though, and              asked me what my goal was and I told him
the thickest I’ve ever seen and the nicest       didn’t need much.                                I wanted break 1:30. He coached me to the
restaurant we passed was a Del Taco®.                                                             finish line for the next five miles, refusing
                                                 Colleen referred to my race bag as “larger       to let me slow down when I started to crash.
We decided to go for a drive on Friday           than the suitcase she brought for the entire     With 200 meters to go he said, “You’ve got
evening up to Rancho Cucamonga to eat at         trip,” but at least I was prepared! Colleen      it made. This is your time – give it all you’ve
an Italian food restaurant that Nick found.      brought nothing but her race face. When we       got!” Then, he dropped back so that I could
On the way back, we drove the race course        went to check our bags (which was actually       have everyone cheering for me as I crossed
backwards and everyone was in agreement          just the bed of a pickup truck), we passed by    the finish line by myself.
that it didn’t seem very steep … until we        the local news crew who was interviewing
looked behind us and saw the 2,200-foot          some of the elite runners. Unfortunately,        Our group represented RAW extremely
drop. It was a 13.1- mile straight shot down     I cannot do this part of the story justice.      well, with impressive finishes all around!
the smoggy mountain and into town. As            Many of you have already heard the story         We had our post-race celebration back in
we drove the course back to the hotel, we        and I can guarantee you are laughing out         Rancho Cucamonga at the Yard House.
measured it in the car and the odometer          loud as you read this. If you haven’t, ask       If you haven’t ever been to one, I highly
read 12.5 miles and we all began to wonder       Amy Matasso the next time you see her            recommend it. The food was great and they
if we flew across country to run a course        about the runners who were sponsored by          have the world’s largest selection of draft
that was called “the fastest,” but was           Hefty® trash bags.                               beers. It’s no surprise that the Trackies
actually “short?” We made a pact that if it                                                       ended up there.
was, we would not tell anyone at home that        We definitely made the first-timers’
our PRs (personal records) were set on a         mistake of not starting on the line because      Despite our pre-race skepticism, we all
short course. The secret would stay amongst      the first quarter-mile was a mad dash down       ended up impressed with the race. The
us. Luckily, this was not the case; the course   the hill, dodging runners, trying not to fall,   course was as fast as promised and there
was measured correctly.                          knowing if you did you might not make            were plenty of volunteers, a great goody
                                                 it out alive. After the initial sprint, we       bag and nice medals. All in all an awesome
On Saturday morning, we went to the finish       began to spread out, and from that point on      race, especially for only $30! If you are
line to ride the buses up to the start line.     everyone tried to take advantage of the first    looking to set a half marathon PR and have
I was extremely impressed how smoothly           six miles of downhill before hitting the flat    a fun weekend get-away, definitely check
everything went: the lines moved quickly,        part of the course. The downhill portion         this race out. You won’t be disappointed.
there was plenty of room on the buses, and       ended up being a lot easier than we had all      Who knows, I might be back next year for
we had plenty of time to get ready for the       anticipated. The Thursday “Hillbilly” hill       another PR.
race. We had been given advice to bring          workouts definitely paid off. Around Mile
throw-away clothes because the mornings          8, I began running with a man named Vic
can be chilly on the mountain. We had an         and I am extremely grateful for his help. He

6 FOOTPRINT | September - October 2010
RAW in the Kitchen                                                          RAW’s Double Trouble
By Bridget Smith
                                                                              5K & 10K RRCA
                                                                            Championship Race
Fall – back to school, racing / training season, the approaching
holidays (which seem to start earlier and earlier each year) – who               Saturday, October 9
has time to cook? I say dust off that old crock pot and let it do
the work for you. I got this recipe from our own Colleen Casey.
It is so good and could not be simpler. Serve it with tortillas
and your favorite taco fixin’s, a salad, and you are done!

Crock Pot Mexican Chicken
  2 pounds boneless chicken breasts*
  1 large jar of your favorite salsa
  1 can black beans, drained and rinsed

Rinse and season the chicken with salt and pepper.
Place in the bottom of the crock pot.
Pour salsa and beans over the top of the chicken.
Cook on high for 4 - 6 hours.
Option – use a salsa with beans and corn already in it, omit
the beans.
*if using boned chicken, be careful to check for and remove
small bones as this chicken will fall apart as it cooks.             Contact to volunteer.

                                                                            For more info and to register go to:
     Please send recipe ideas and comments on this column                          doubletrouble2010.html.
      to Bridget Smith at

                                           the last in the series is
                                           sunday, september 12

                                                                                 September - October 2010 |   FOOTPRINT 7
                              In a Flash!
                              Training Plans
                              By Tony “Flash” Flesch

   J  ust prior to the kick-off of fall
      marathon training, several people were
   discussing training programs and the
                                                   people training for something. There
                                                   are also several good local running
                                                   group-training programs. Some people
                                                                                                  When you look at some of the top
                                                                                                  programs and coaches, they have some
                                                                                                  commonalities such as using a form of
   merits / drawbacks of each and asking           prefer more individualized training and        periodization, cycles, and phases. Many
   the question: Which training program            motivation and hire a coach, either “live”     employ three key weekly workouts. How
   is best? This is a simple question, but it      or “virtual.” I won’t go into detail on the    long you stay in each phase can vary by
   doesn’t have a simple answer.                   formal group-training programs available       individual and is dependent upon your
                                                   or coaching options in this article, but I     ability, level, and goal. For example, if
   As I wrote in my column last month, you         would be glad to discuss with anyone who       you are a first-time marathoner, you might
   need a program based on proven principles       has questions.                                 spend a good part of your training in the
   that is both realistic and right for you.
                                                                                                  “Base Building” phase. If you have run
   While you can certainly get a lot of good       When deciding on a training program, you
                                                                                                  several marathons, you might focus more
   insight, education, and feedback from           will need to ask yourself several additional
                                                                                                  on the “Sharpening or Performance”
   asking others what program they use, their      questions to help you decide what is right
   training plan may not be the right one for                                                     phase. The three key weekly workouts are
                                                   for you.
   you. Most of us have family, work, and                                                         typically a long run, tempo run / interval
   other commitments that we must also               1 Are you injury prone?                      run, and speed work and are incorporated
   work into our daily schedule. You must            2 What is your current level of fitness      in some form into each phase.
   first ask yourself what you can realistically       and mileage?
                                                                                                  A common mistake some runners make is
   commit to doing for the next sixteen to           3 What is your running goal?
                                                     4 Do you want to improve your time, just     forgetting that the word “slow” is in “long,
   twenty-four weeks.
                                                       finish the race, or maybe BQ?              slow distance” on the long run and they
   We have had members that have had great           5 What is your purpose? Is this part of an   run it too fast. The long run is not a race
   success, and Boston Marathon-qualifying             overall fitness program?                   and taking it too fast often leads to injury.
   times (BQ), on different plans ranging                                                         While it is necessary to include Marathon
   from three days to six days of running a        In my coaching experience, I often find        Pace miles in your training regime, you
   week. If you like cross-training, and your      that many beginning runners list losing        should not take every long run at that pace.
   schedule will only allow limited running        weight as a top priority. As most veteran
   days, there are good plans that have three      marathoners can attest, training for           Another common mistake is losing focus of
   to four days of running and incorporate         a marathon and losing weight are not           your goal. For example, if the goal is to run
   cross-training like cycling, elliptical,        necessarily a good match. Keep in mind         ten Yasso 800s at 3:40, you are missing the
   swimming, etc. on the other days. If you        that what is right for someone else may        point if you go out like a jackrabbit and run
   like to run almost every day, there are good    not be right for you. Just because Jane        the first few at 3:10 and then finish like a
   plans available for that. There are plans       Runner used program x, it does not mean        turtle and can only manage 5:10s at the end.
   from basic to advanced, depending on your       it is a good training plan for you. In her     Likewise, if you decide to incorporate a
   level. The distances also vary from the 5K      May 2010 Runner Triathlete News article,       half marathon into your marathon training
   to an ultra-marathon.                           Libby Jones, our North Texas RRCA State        and your goal is to run a couple of warm-up
                                                   Representative, had a very good column         miles and ten miles at marathon pace, keep
   After you decide if you can realistically       titled, “One Size Does Not Fit All in          your focus! Mark Miller has an excellent
   commit to a sixteen to twenty-four week         Training Programs.”                            “On Your Mark” article in the May 2010
   schedule, you then need to ask yourself                                                        issue of the FOOTPRINT discussing
   how you want to get moving. Do you plan         I started the article by saying that you       staying focused and sacrificing times in
   to (a) train on your own or with a friend,      need to find a program that is right for       shorter races to maximize your potential in
   (b) join a formal running group-training        you and based on proven principles. We         your goal race.
   program, or (c) hire a coach? Since you         have discussed some things to consider
   are already in a running group, you             when assessing what it realistic and right     One final note, whatever plan you choose,
   have a great place to find people to train      for you. Now, what do we mean by proven        don’t forget to include some core strength
   with – and know that RAW always has             principles?                                    and flexibility into your plan.

  Tony is a RRCA Road Runners Club of America Certified Running Coach, Certified Personal Trainer, Board of Directors – Lake
   Grapevine Runners and Walkers, Running Coach at RunOn!™ Coppell, and writes a running column for

8 FOOTPRINT | September - October 2010
Lu au
W      e always knew RAW was a
       colorful group. Now we know
it’s not only for our personalities. The
colorful prints came out in force for the
annual RAW Luau, hosted by Randa
and Ryan Foster.

This year’s party was held on Saturday,
July 24th. It was a beautiful summer
night which allowed the guests to enjoy
the evening outside. Many chose to
take a swim while others engaged in
poolside conversations. It was a perfect
opportunity to relax and catch up with
RAW running buds and their spouses.

                                                         At last we now know Christine Bassano’s (center) diet secret...
                                                                       drink your beer through your palm.

    (l-r) Lorraine Wessels and Rick Sanford       (l-r) Hostess Randa Foster                     (l-r) Staci Rivero, Gary Howsam
            eye some desserts. Yum!                    and Kelly Richards.                               and Noreen Henry.

       (l-r) Evelyn Luccioni, Susan Harris,      (l-r) Dennis and Nancy Novak             (l-r, front) Laurie Lukanich, Doug Keeffe, Brad
   Michelle Liles, Joe Luccioni, Denny Maietta                                              Liles and Mary Keeffe shield Gary Howsam
               and Laura Swenson.                                                                       from the photographer.

                                                                                      September - October 2010 |     FOOTPRINT 9
     Summer Workouts Can Kill You:
     Preventing Heat Stroke
     By Dr. Marybeth Crane

     It’s that time of year again when many of us feel like we           time in the early season to become heat-tolerant. Give
     are training on the face of the sun or in the 4th level of          yourself some extra time to get used to increased levels
     Dante’s inferno. Summer sports are in full swing and fall           of exertion.
     marathon training will not wait until fall temperatures hit
     Texas. Age-group track meets in 100° heat for 10 hours,             drink plenty of fluids. Most runners are already
     football summer workouts on fields so hot the rubber on             dehydrated when they start training or competition. Drink
     the cleats can melt and soccer games in humidity that can           at least a pint of water two hours before training runs and
     actually kill you! Whether you live in Texas or Rhode               then at least 8 ounces 15 minutes before any competition.
     Island; the summer heat kills athletes every year!                  keep drinking periodically during training or any
     How can you keep yourself safe and still fully participate          long competitions. Use an electrolyte-replacing sports
     in summertime sports? Here are some simple tips to keep             drink if the duration of exercise is more than an hour.
     you safe:                                                           Drink at least every 20 minutes even if you don’t feel
                                                                         thirsty. By the time you are thirsty, you are already
       listen to your body. Remember that heat cramps lead               dehydrated.
       to heat exhaustion, which leads to heat stroke. Stop
                                                                         Weigh in before and after competition. A good way
       when you feel cramping, not when you feel like passing
                                                                         to gauge fluid loss is weight loss. Replace the loss after
       out. This is not the time of year to “suck it up” and be
                                                                         competition to maintain hydration.
       the tough guy. Tough guys can actually die from being
       stubborn. If you feel “weak and woozy,” it’s past the time        Wear loose, sweat-wicking, light colored clothing.
       to stop. Seek attention immediately.                              There are lots of synthetic materials on the market that
                                                                         help wick sweat away from your body and keep you
       reduce the intensity of your workout when it’s hot.               cool. This is not the time of year for cotton t-shits and
       Remember that the higher the temperature and humidity,            shorts. Spend the money on proper clothing to keep
       the harder your body has to work for the same speed.              yourself cool.
       Use perceived exertion as an index or wear a heart rate
       monitor. Every day is different and you need to be in tune        Wear sunscreen and replenish regularly. Sweating
       with your exertion level. If you can’t talk when you are          or swimming in a pool for more than 30 minutes will
       running more than 15 minutes, then you are running too            wash off even the most “waterproof sunscreen.” Keep
       fast for the temperature.                                         reapplying. Remember that blistering sunburns have
                                                                         been linked to skin cancer.
       take time to get used to the conditions. It takes a full
       two weeks of heat and humidity to “get used to it.” The        Heat-related illness claim lives every year. Don’t be the sun’s
       body has been shown to take 8 to 10 increments of 30 to        next victim. Follow these tips and remember that heat illness
       45 minutes in the heat to acclimatize. Give yourself some      is for real before it’s too late.

         Dr. Marybeth Crane is a life-long runner and a sports medicine podiatrist. For more information on foot related topics,
               visit or read her blog at or call (817)416-6155.

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

10 FOOTPRINT | September - October 2010
What the Good Spectator Does                                                                RAW Walk/Run
                                                                                            Walk/Run every Sunday
By Troy “T-Roy” Pruett
                                                                                            LGRAW Clubhouse
                                                                                            7 a.m. (daylight savings time)

L   et me just state up front, if        a frequent secret piece of information             8 a.m. (standard time)
    you are easily offended by           shared with the downtrodden.
feeble attempts at dry humor,            Naturally, the good spectator knows                MONDAY
go to the next article. If you are       this because of the extensive research
lucky, the FOOTPRINT editorial           performed while training to sit in a               Rest Day
board rightfully censored any            lounge chair. What they should say
highly offensive commentary. In          is, “Get ready for the 3% grade half-
case something slipped by, I’m           mile hill the sadistic race director               TUESDAY
not interested in your complaints        placed a mile up the road.”
involving political correctness.                                                            Track Workouts
Several RAW members unknowingly          This bit of encouragement from the
                                         good spectator always makes me                     Trackies meet every Tuesday
chipped in during one of many                                                               Grapevine Middle School
shade tree sessions in back of the       happy, “Only one mile to go!” What
                                         exactly is at the end of that one mile             5 p.m.
clubhouse. I will take credit for the
packaging and not the ideas of the       destination? No matter the race,
few, the proud, the insensitive.         it’s definitely not the finish line! It            WEDNESDAY
                                         reminds me of the Cool Hand Luke
We have all been there, spectator        movie quote, “What we have here is                 Trail Run
and runner alike. I have deduced that    a failure to communicate.” How can                 Trail Run every Wednesday
spectators are the worst liars in the    so many people be so wrong? I didn’t
business. Would you want a spectator     know so many people went to Texas                  LGRAW Clubhouse
to represent you in court? Where do      A&M. What they should say is, “You                 7 a.m.
spectators get off with their cups of    think it hurts now, you still have miles
coffee and beer, sitting in the shade    and miles to go.”
of a 200-year oak tree, in a comfy                                                          THURSDAY
lounge chair, shouting at runners?       Good spectator wisdom also has its
                                         charm. “It hurts just as much to walk              Hill Workouts
There are always several good            as it does run, so you might as well               Hillbillies meet every Thursday
spectators at the start line: “Ha, ha.   run.” Surely they have never gone                  5:45 p.m.
Only 26 miles to go, ha, ha!” As         the distance. You run your butt off                even # Thursdays, at the clubhouse
if this cheery retort will block all     and just can’t quite hold on to the                odd # Thursdays meet at Parr Park
the pain and suffering. If they had      pace. When it’s gone baby, it’s gone.
only been there when I hit the send      What they should say is, “Get out
button. What they should be saying,      of the way of those that actually                  FRIDAY
“You poor dumb S.O.B. Didn’t your        train hard,” and “Why don’t you sit
momma teach you anything?”               down, have a good cry, and catch the               Trail Run
                                         sag wagon?”                                        Trail Run every Friday
It’s good to know you look your best
near the end. I know this because        You have to appreciate the finish.                 LGRAW Clubhouse
good spectators always tell me I’m       The great spectator shouts, “You did               7 a.m.
a good looking guy (Of course I          it! What an accomplishment! Way
already know I’m handsome and            to go!” What they really think is,                 SATURDAY
don’t need to be reminded). I don’t      “How do I get the medal before they
know why runners spend so much           put it on so I can wear it?” What                  RAW Walk/Runs
time buying designer clothes and         they should say is, “You are twenty
                                                                                            Walk/Run every Saturday
make-up. All you need to do is           minutes behind the predicted finish
                                                                                            7 a.m. (daylight savings time)
run 18 miles just before work, the       time. I’m tired of waiting for you and
                                                                                            8 a.m. (standard time)
big interview, or your hot date.         I need to use the bathroom. Can you
What they should say is, “You look       get me a banana, and what do you
pathetic. Stop slinging sweat all        mean you want to hang around?”
over the place… and my baby crawls
faster than you run.”                    My advice: next time you are a
                                         spectator, just tell it like it is.
I love the good spectator comment,
“It’s all downhill from here.” This is

                                                                                    September - October 2010 |   FOOTPRINT 11
                    s Race Go to t
              et thi               he
         n’t L                        Do


                                                                  Road Runners Club of America

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

    RAW’s signature race Hound Dog Hustle is in need of           The success of the Road Runners Club of America
    a Race Director. Without a Race Director, this race is        (RRCA) and its clubs, including RAW, is based on
     at risk of being cut from the RAW Race Calendar.
     For the past 11 years RAW has donated partial race           Since its inception in 1958, the RRCA has relied on the
     proceeds to various animal rescue groups involved            spirit of volunteers to carry out programs, find sponsors,
    in this race. If you would like to continue this tradition,   hand out water, work finish lines, and perform many
        then NOW is the time to step up and volunteer
                                                                  other important tasks. It is in recognition of these
              for this family and dog friendly race.
                                                                  volunteers that the RRCA developed the National
                                                                  Outstanding Volunteer Recognition program.
      No previous Race Director experience required.
    Contact Ray Harris at              The purpose of the RRCA’s
     to volunteer to oversee this race from it’s planning
                                                                  Outstanding Volunteer
       stages through to the April race day execution.
                                                                  Recognition program is to shine
                                                                  a spotlight on individuals who
                                                                  have volunteered over 2,000
                                                                  hours of their time to the sport
                                                                  of running.

                                                                  If you attended the festivities
                                                                  at the RAW clubhouse on July
                                                                  4th, then you know that Jack
                                                                  Hase and David Ball were

                   RAWear                                         recognized as National Outstanding Volunteers. I had
                                                                  the honor of presenting each of them with a certificate
                                                                  and commemorative patch. David Ball is actually the
               On Sale Now!                                       creator of the RRCA’s Outstanding Volunteer logo.

                                                                  David has volunteered his time and talent through the
                                                                  years to create many logos for RAW and the RRCA. If it
              Short and Long Sleeve Dri-weave,
                                                                  says RAW and it looks sharp, chances are David made
              Moisture Wicking Technical Shirts
                                                                  it. David has served on the RAW board of directors and
       $10     men's short sleeve shirts in white, silver         volunteered at numerous races.
               or yellow or women's short sleeve shirts
                                                                  Like David, Jack served on the RAW board for many
               in white or silver
                                                                  years and continues to attend board meetings
       $15    unisex long sleeve in white or silver               regularly. Jack is a frequent water duty and race
                                                                  volunteer. Jack has also served as webmaster or
                          Available only while supplies last.     co-webmaster since RAW has had a website. Most
                                                                  recently, Jack has directed the Gro Bait Ice 5K summer
                                                                  race series.

                                                                  RAW and the running community are fortunate to
                                                                  have exceptional volunteers like Jack and David. On
                                                                  behalf of the RRCA and from me personally, thanks
                                                                  again to each of you for all that you do for our club
                                                                  and our sport.

12 FOOTPRINT | September - October 2010
On Your Mark!
Peril and Perfection
By Mark Miller

T    he Amish call it rumspringa, and in the
     Pennsylvania Dutch language, it literally
translates to “running around.” Filmmaker Lucy
                                                          the wind. Such an all-or-nothing mindset is fostered
                                                          and even rewarded by our sport, with its focus on
                                                          quantitative improvement, where easily measurable
Walker’s documentary, Devil’s Playground,                 standards of race times, weekly mileage, and weight
chronicles this rite of passage in which Amish young      make for never-ending goal setting.
people are allowed to explore the outside world, free
of the restraints of Amish life and culture. They can     When I began running in my early teen years, I rarely
date, shop in malls, drive cars, go to movies and         interacted with other runners outside of races. I only
drink alcohol. Drinking seems to be their favorite        saw them at their best – running fast, striving for their
rumspringa activity. It is truly odd to see these         best, and generally being virtuous. Consequently, I
teenagers, sometimes still dressed in their traditional   viewed other runners as healthy, hard working, and
Amish wardrobes, getting absolutely hammered. Yet         accomplished people. The view was partially correct,
the film reports between 80% and 90% of these young       yet completely short-sighted. It was only later that
people ultimately choose to return to the Amish           I got to know runners as multi-dimensional people,
church and puritan culture.                               complete with the same feelings, doubts, and failings
                                                          that I had. This more complete view of other runners
I am grateful that my own upbringing and convictions      was enlightening, and strangely, freeing. Runners
have made me a life-long non-drinker, in part because     weren’t perfect after all. In fact, they were pretty
I would fear the outcome of my own rumspringa             much just like everyone else.
experience. Moderation, you see, has never been one
of my strengths. Colleen Casey accurately described       RAW is full of talented people who have achieved
me as having no “off” switch.                             personal, professional, and athletic success. Colleen
                                                          Casey is an Olympic Trials-qualifier. With a Ph.D.,
I realized that without ever touching a drink, I had      Ken Hall is a low 16-minute 5K master’s runner.
practiced my own version of rumspringa. It is called      Spareribs Lamothe has run a sub-3 hour marathon,
the “S diet:” no sweets, no snacks, no seconds six        owns a marketing and performance consulting
days a week. The diet is just as it sounds and allows     company, and has been published in multiple
one day, typically following a long run or race, to       professional publications. Thomas “T.O.” Okazaki
indulge in the dietary “sins” from which I refrained      has finished over 100 marathons and ultra-marathons.
from the prior six days. I often indulged, let us say,    This is just a random sample, and numerous similar
enthusiastically. On a practical level, the diet worked   stories can be found around the RAW clubhouse. The
well. Combined with regular running, I was able to        people behind these stories are driven, accomplished,
maintain a good weight, improve my race times, and        and fit. They are also human, approachable, and
post impressive numbers on my annual physical. Yet I      friendly, and they might be more like you than you
increasingly recognized an implicit danger in such an     realize.
immoderate diet. I found myself alternating between
dietary peril and perfection on a weekly basis. My        Don’t let any perceived inadequacies scare you away
mind, it seems, can be as unbalanced as my body.          from your club, or the people you meet. In fact, if
                                                          you are flawed, imperfect, or otherwise personally
Such is the mental makeup of so many of us drawn          defective, you’ll fit right in.
to distance running. There is a tendency to expect
perfection of ourselves – and maybe others, too – and
when we inevitably fall short, we throw caution to

                                                                            September - October 2010 |   FOOTPRINT 13
                                                      In Step With
                                                      Diana Hill
                     Diana Hill

     are you a native texan?                       do you do anything special before          time living up to it. Nick Kannady
     Yes, born and raised in Dallas.               or after running, or do you have any       nicknamed me “Princess Hill” since I
                                                   pre/post-race ritual?                      met him while running hills and that is
     how long have you been running?               I love Saturday morning runs. I            my last name.
     I started running in high school.             get done running and then go sit at
     I wanted to play basketball, but              Einstein Bros.® and enjoy coffee and a     What has running taught you about
     apparently I have no coordination for         bagel while reading the paper.             yourself or what have you learned
     team sports, so the coach suggested I                                                    about life through running?
     try out the cross-country team!               do you have a favorite place to run?       Misery loves company! I always ran
                                                   I grew up running at White Rock            by myself until I found RAW. It is
     how long have you been a raW                  Lake and love going back when I get        much more enjoyable to run with other
     member?                                       to run there.                              people who are suffering just as much
     I have been running with the group                                                       as you are at the time.
     for three years, but have been a true         do you prefer roads or trails?
     member for about a year and a half.           Trails! The miles seem to tick away        do you have a spouse, significant
                                                   much faster on the trail and I don’t get   other or any children?
     Who was the first person you met              bored because I have to pay attention      I have a husband Dan who is a
     at raW, or at first showed you                to my feet and the wildlife.               competitive cyclist, but does not
     the route?                                                                               run. (I guess he can’t be perfect!)
     “Jersey Mike” Bassano is the first            Where is the most unique or unusual
     person I remember introducing himself         place you have ever run?                   are you a professional runner or
     to me. He probably doesn’t remember,          Anywhere I have been, I have run. I        do you have a real job?
     but he made sure I didn’t get lost the        really loved running in Alaska. The        What? They did not pay me enough as
     first time I ran with the group.              scenery was breathtaking and as I was      a pro, so I got a real job! Ha ha! I am
                                                   running, I passed moose grazing about      a flight nurse at Children’s Medical
     are you a “trackie,” or a “hillbilly”?        ten feet from me. Can’t say I have ever    Center in Dallas, therefore I have long
     I am a “hillbilly” and a psuedo               seen moose in Texas!                       hours and am not able to show my face
     “trackie.” I prefer hills over track.                                                    at the club as often as I would like.
                                                   What do you consider your biggest
     Why running?                                  running achievement?                       Besides running, what other fitness
     I have always been active and I wanted        I think finishing Grasslands this year     activities do you enjoy or do as
     to do something in high school, so I          with the less-than-optimal conditions      cross-training?
     tried running. Although I was never           was a big achievement for me. I wanted     I like to participate in triathlons. I have
     fast, I stuck with it because it helped       to quit so badly as I sloshed through      been competing in tri’s for about five
     keep me in shape and I always just            the glue-like mud in 30° weather with      years now.
     felt better after I ran. It is also a great   sleet and rain. It turned into a mental
     way to “sightsee” while on vacation. I        battle and I was pleased I persevered.     What would the members be
     always run when visiting new places                                                      surprised to learn about you?
     and it makes it fun to see new things         do you have a nickname in raW?             I’m pregnant! Yea! Dan and I are
     and experience the town as a “local”          Troy Pruett nicknamed me “The              expecting a baby in early March.
     runner.                                       Punisher,” although I have a hard

14 FOOTPRINT | September - October 2010
Good Times, Just Not at the Track                                                             Giving Back
By Troy “T-Roy” Pruett                                                                        to the Sport
T    he Trackies, Hillbillies, Tempo Queens, No-Runs and Never-Shows are
     off to a roaring success in the anything-goes-but-running category. Yes,
a large group of RAW victims still routinely get together to run for an hour
on Tuesdays at the track, odd-numbered Thursdays at the Parr Park hills, and
even-numbered Thursdays at the clubhouse for a tempo run. And yes, you                        El Scorcho
are always welcome to come try your luck. After all, it is free following the
completion of a 20-page suitability questionnaire. We’ve tried, but just can’t
                                                                                              Support Crew
seem to make people go away.
                                                                                              For anyone who has participated
What once started as a mad dash to the car to get away from everyone has                      in El Scorcho, you know what a
turned into a mad dash to the car to beat the happy hour cut-off. There have                  welcome sight it is to see the
been quite a few raucous outings at local establishments and the clubhouse.                   RAW tent / aid station set-up near
Note: We still get to bed by 10 pm, so it can’t be too exciting.                              the end of each 3.1-mile loop.
                                                                                              Thomas “T.O.” Okazaki graciously
You might want to try the after-run destination first to be sure you are
                                                                                              set up the tent, tables, water jugs,
sufficiently offended by the commentary (some things you just don’t want
                                                                                              music, and all the other necessities
to hear or know) and you can provide a timely and appropriate response. If
you can handle insensitive, non-caring, mean-spirited (but in a loving way)                   to make a mini-RAW camp at the
yahoos, then you can handle any track, hill, or tempo workout the Wussie                      race. While there are two other aid
Judge can sucker you into. To clear any confusion, I am the sole Wussie Judge,                station on the course, T.O. sets up
dispensing appropriate rebukes when necessary.                                                the only one dedicated to and
                                                                                              supported by RAW runners.
Initially, a major outing consisted of running at a different track and finding
a local brewery nearby. The first “outing” involved the TCU track and a trip
to The Covey. Outing Two found the group at Coppell Middle followed by
BJ’s Restaurant and Brewhouse. Both were well attended and after a couple of
sample platters, a lot of fun.

Bonding time has since been broadened by adding a couple of local trips along
the way. We took a trip to Grasslands in early February after a few days of
very cold rain – not such a good idea. We were all so cold and wet after the run              El Scorcho is run at midnight along
that the best we could be manage was a drive to the nearest IHOP for bacon
                                                                                              the Trinity River in Ft. Worth and
(“Come cold. Leave happy.”).
                                                                                              racers run either the 25K or 50K
Later in the spring, we gathered at White Rock Lake for a run and breakfast,                  in the heat of July. After a loop in
except we couldn’t find each other, ran alone because we can’t stand one                      the dark, the RAW oasis is a huge
another, and then embraced each other during a hearty breakfast with bacon                    boost before the runners head out
because we missed them during the run. I know, we’re idiots.                                  for the next lap. Thank You T.O. for
                                                                                              Giving Back to the Sport by setting
The Muenster Germanfest in April is always a blast. I can’t say I remember                    up the RAW Camp prior to running
the run, but the beer garden afterwards is great. This is a must-do repeat event.             the 50K midnight race (where you
Do we have any volunteers for 2011? We also have North Shore trail runs and                   set a personal 50K record). I know
breakfast with bacon and travel to Lake Ray Roberts to watch several RAW                      your fellow RAW racers enjoyed
faithful compete in triathlons. They’re fun to watch, but you don’t want to
                                                                                              seeing their RAW friends and
experience the real thing. We came back better prepared the second time with
                                                                                              family at the tent each time they
“real” food to cook.
                                                                                              completed one of their loops.
Then there are the never-ending special events: pool parties, track meets, the
Hillbilly Run and Crawfish Boil, cook-outs, and out-of-state events. We are
still planning a beer mile, maybe a relay run, and other local outings.

If you feel the need to add to your social calendar, then come join us at the
track on Tuesdays, Parr Park on odd-numbered Thursdays, or the club on
even-numbered Thursdays. There are plenty of folks who will be glad to                           Send your nominations
see you because it gives them an opportunity to recycle some of their old,                       for “Giving Back to the
mean-spirited (but in a friendly way) material.                                                   Sport” to KathrynG@

                                                                                    September - October 2010 |   FOOTPRINT 15
    Book Review
    Total Immersion
    The Revolutionary Way to Swim Better, Faster, and Easier
    Terry Laughlin with John Delves

    By Michelle Blackard

    Total Immersion teaches you how to                  are in this section: learning how to press
    be a better swimmer in very easy-to-                your buoy and rolling to breath.
    understand steps. At its core, this is a book
    of swimming drills. They are all designed           Total Immersion also includes examples of
    to let you focus on just one new skill at a         interval workouts, how to use training aids
    time. With so many moving parts involved            (like a kick-board and fins), and thoughts
    with swimming, I think this is the key to the       on different racing distances. There’s a
    book’s success.                                     great chapter on strength training and
                                                        staying injury-free.
    The first part of the book explains what
    the Total Immersion method is and the               One of the biggest benefits I found when
    evidence behind it. Unlike some triathlon           learning the method was to swim with a
    and running books I’ve read, the scientific         friend. You can watch each other while
    reasoning is laid out in a clear and concise        doing the drills and then help make sure
    way. The next section of the book focuses           you’re actually doing what you think you
    on the skill drills. This is really the “meat” of   are! I’ve used this book for eight years,
    the book and the key to changing your               always going back to it when my stroke
    stroke. Two of the most important elements          starts to feel off.

                                                                                       Interested in running trails?
           Be a Star…                                                              Join us for a trail run on Wednesday and Friday
                                                                                   mornings. The trail runs start from the clubhouse.
           and receive accolades
              from your fellow                                                                  Wednesday & Friday
               club members                                                                            7 a.m.

     Sign up to be a water duty volunteer.
      The sign-up calendar is located on
        the back door of the clubhouse.
                                                                                              The “ W ” in RAW
        It is not required that you sign up
       for both Saturday and Sunday. You
                                                                                              is for WALKING!
      can also work in tandem, where one                                                       Saturday Mornings
      member puts out the water and the                                                  Year Round 6 a.m. and 7 a.m.
         other takes care of the pick up.
                                                                                Contact for more information.

16 FOOTPRINT | September - October 2010
  RAW RACE RESULTS                                               Send your race results to thomas “t.o.” okazaki at

 From 5Ks to ultRAS
May 15-16, Florida Keys, FL         June 13, Las Colinas, TX      June 26, Arlington, TX                      July 3, Double Oak, TX
Keys 100 Miler                      Wounded Warrior half Marathon Mid-year Muse & Motion 5K                   North texas Striders
Letha Cruthirds: 28:53:50, 1st AG   Jon Korte: 1:35:58, 2nd AG            Elizabeth Rudy: 22:13, FMW          Declaration Dash 5K
                                    Frankie Agius: 1:38:55, 2nd AG                                            Jeff Garber: 18:18, 2nd AG
June 3, Ft. Worth, TX                                                     June 26, Plano, TX
                                    Colleen Baronowski: 1:46:21, 2nd AG                                       Mark Miller: 19:04, 1st AG
trinity 5000 #1                     Mark Lehrmann: 1:48:48                Plano Pacers 5K
                                                                                                              Laura Nelson: 19:58, 2nd OFW
Elizabeth Lawrence: 25:26, 1st AG   Julie Burns: 1:48:50, 2nd AG          Al Angell: 33:16, 2nd AG
                                                                                                              Jon Korte: 20:28, 1st AG
June 5, Fontana, CA                 Kevin Wessels: 2:02:21                Plano Pacers Millet Mile            Yolanda Hopping: 20:29, 3rd OFW
Fontana Days Run half Marathon Suann Lundsberg: 2:07:18                   Al Angell: 8:53, 2nd AG             Christine Bassano: 25:27, FMW
Troy Pruett: 1:17:55, 2nd AG        Dale Mauger: 2:08:13, 3rd AG                                              Evelyn Luccioni: 27:39, 2nd AG
                                    Mike Doud: 2:09:54                    June 26, Seattle, WA
Colleen Casey: 1:19:35, 1st AG                                                                                Mike Bassano: 27:55
                                                                          Seattle Rock ‘n’ Roll Marathon
Stephanie Lindgren: 1:28:51, 3rd AG Marty Metzger: 2:11:52                                                    Joe Luccioni: 31:58, 1st AG
                                    Melissa Schlenker: 2:14:04            Mitch Kent: 3:26:49, PR, BQ
Amy Matasso: 1:29:44                                                                                          July 3, Tulsa, OK
Nick Kannady: 2:03:54               Dean Baronowski: 2:17:20              June 27, Grapevine, TX
                                    Bojana Jeknich: 2:20:22                                                   tAtuRS Midnight Madness
June 5, Saginaw, TX                                                       gro Bait Ice 5K #1                  50 Miler ultra
                                    Ross Darrow: 2:23:47                  Rick Hanson: 18:40, OMW
Run the Rails 5K                    Kim Danahy: 2:33:00                                                       Alberto Battaglino: 11:36:09
Blade Norman: 19:45, 1st AG                                               Jeff Garber: 19:24, MMW             Jim Baudhuin: 13:33:19
                                    Cindy Johnson: 2:41:05
Elizabeth Rudy: 22:04, FMW                                                Craig Minyard: 19:56, 1st AG
                                    Debi Evans: 2:41:14                                                       July 4, Dallas, TX
                                                                          Jon Korte: 20:12, 1st AG
June 5, South Bend, IN              Margie Nelson: 2:59:36                                                    Flagpole 8K
                                                                          Laura Nelson: 20:41, OFW
Sunburst Marathon                   Wounded Warrior 10K                                                       Leana Sloan: 34:12, OFW
                                                                          Dave Chase: 21:36, 2nd AG
Jeff Garber: 3:00:15                Veda Miner: 51:53                                                         David Chase: 35:32, 2nd AG
                                                                          Henry Galpin: 22:03, 1st AG
                                    Chris Sims: 54:44, 2nd AG                                                 Julie Burns: 39:19
June 5, Colleyville, TX                                                   Jessica Hanson: 23:09, 1st AG
                                    Teresa Lehrmann: 57:52
xSIghtment Run 5K                                                         Doug Keeffe: 23:12, 1st AG          July 4, Portland, OR
Ken Hall: 16:24, 3rd OMW
                                    June 16, Dallas, TX                   John Studebaker: 23:29, 2nd AG      Foot traffic Flat Marathon
Robert Fowler: 19:49, 1st AG        Bachman lake 5K                       Brad Liles: 24:06, 3rd AG           Lesley Toops: 5:02:51
Laura Nelson: 19:55, FMW            Summer Series #6                      Hélène Walker: 24:22, FMW
                                    Al Angell: 33:54, 1st AG              Beth Hyland: 24:29, 1st AG          July 4, Trophy Club, TX
David Chase: 20:07, 1st AG                                                                                    trophy Club 4th of July 5K
Leana Sloan: 21:14, 1st AG          June 17, Ft. Worth, TX                Elizabeth Lawrence: 25:04, 1st AG
                                                                          Joe Allen: 26:08, 1st AG            Blade Norman: 19:41, 1st AG
Hélène Walker: 24:08, 1st AG        trinity 5000 #3                                                           Laura Nelson: 19:57, 1st AG
Marty Hughes: 24:23, 1st AG         Elizabeth Lawrence: 25:16, FMW        Julie Burns: 26:15, 1st AG
                                                                                                              Jack Hase: 20:24, 2nd AG
Elizabeth Lawrence: 24:52           Anne Woods: 28:22, 2nd AG             Mary Keeffe: 26:18, 1st AG
                                                                                                              Mitch Kent: 22:08
Kristine Hall: 26:30                Jill Smith: 29:53, 2nd AG             Marty Hughes: 26:19, 2nd AG
                                                                                                              Elizabeth Rudy: 22:27, 1st AG
Jill Smith: 28:50                                                         Mike Basler: 26:30
                                    June 18-19, Silverton, WY                                                 Ann McCarley: 25:47, 3rd AG
Marvin Smith: 29:29                                                       Ann McCarley: 27:12, 2nd AG
                                    Bighorn Mountain 50                                                       Gabriella Hinojos: 31:14, 2nd AG
Ann McCarley: 31:59                                                       Tina Covington: 27:56, 3rd AG
                                    Mile trail Run                                                            Isaiah Hinojos: 38:09
Jamie McCarley: 31:59, 1st 5K                                             Mike Eccleston: 27:58, 2nd AG
                                    Chris McConnell: 13:03:16             Danyah Arafat-Johnson:              July 8, Ft. Worth, TX
June 6, San Diego, CA                                                        28:21, 2nd AG                    trinity 5000 #6
                                    June 19, Anchorage, AK
San Diego Rock ‘n’                                                        Nelda Bruce: 29:09, 3rd AG          Blade Norman: 19:29, 1st AG
                                    ConocoPhillips Mayor’s
Roll Marathon                                                             Alan Engisch: 34:37, 1st AG         Elizabeth Lawrence: 24:40, 1st AG
                                    Midnight Sun Marathon
Kathryn Cantwell: 5:30:18                                                 Joe Luccioni: 39:25, 2nd AG         Anne Woods: 26:29, 2nd AG
                                    Jon Korte: 3:12:51, BQ
June 9, Dallas, TX                  Doug Keeffe: 3:45:05, BQ              Roy Lange: 40:19, 2nd AG            Priscilla Reese: 25:33, 1st AG
Bachman lake 5K                     Mary Keeffe: 4:41:25                  Gloria Bush: 46:52, 1st AG          July 10, Dallas, TX
Summer Series #5                                                          John Bush: 50:32, 3rd AG            granbury Freedom Run 5K
                                    June 19, Duluth, MN
Henry Galpin: 21:53, 1st AG                                               Chris Reyher: 50:34, 3rd AG         Laura Nelson: 19:47, FMW
                                    grandma’s Marathon
                                                                          Pat Noell: 53:13, 1st AG
June 12, Dallas, TX                 Lesley Toops: 5:22:47                                                     July 11, Missoula, MT
                                                                          Nathan Eppelman: 1:05:05, 1st AG
Dadfest 5K                          June 19, Ft. Worth, TX                                                    Missoula Marathon
Laura Nelson: 20:27, FMW                                                  July 1, Ft. Worth, TX               Lesley Toops: 4:33:48
                                    Juneteenth one Mile Run
Al Angell: 34:57, 2nd AG            Blade Norman: 5:33, MMW               trinity 5000 #5
Dadfest 5K team Run                                                       Elizabeth Lawrence: 24:55, 1st AG   July 15, Ft. Worth, TX
                                    Laura Nelson: 6:05, OFW                                                   trinity 5000 #7
Parent/Son (+26)                                                          Danyah Arafat-Johnson:
                                    June 24, Ft. Worth, TX                   28:10, 3rd AG                    Laura Nelson: 20:09, FMW
Team Jones: 49:11, 2nd AG
                                    trinity 5000 #4                       Jill Smith: 28:46, 2nd AG           Dennis Maietta: 23:07
 Jay Jones: 22:05
                                    Hélène Walker: 24:12, 1st AG                                              Elizabeth Lawrence: 25:18, 1st AG
 Jared Jones: 27:06                                                       July 3, Dallas, TX
                                    Elizabeth Lawrence: 25:04, 1st AG                                         Jill Smith: 29:14, 2nd AG
June 12, Marathon, IA               Anne Woods: 25:30, 2nd AG, PR         DRC Independence 10K
                                                                          Leana Sloan: 42:59, 3rd OFW         July 17, Dallas, TX
Marathon to Marathon                Danyah Arafat-Johnson: 27:07
                                                                          Spareribs LaMothe: 52:43, 1st AG    too hot too handle 15K
Lesley Toops: 5:24:09               Jill Smith: 28:25, 3rd AG
                                                                                                              Laura Nelson: 1:05:09, FMW
June 12, Blanco, TX                 June 26, Ft. Worth, TX                July 3, Vallecio, CA                Frankie Agius: 1:05:36
texas lavender Women’s 5K           FWRC three Amigos 4 Miler             hernia hill at twisted oak          Tim Yatko: 1:12:22
Beth Hyland: 24:28, 1st AG,         David Chase: 31:36                    half Marathon                       Brad McClew: 1:12:30
  3rd Overall                       Dale Mauger: 32:10, 3rd AG            Shannon Allen: 2:23:12              David Chase: 1:12:32

                                                                                               September - October 2010 |   FOOTPRINT 17
Mark Lehrmann: 1:12:42              July 31, Arlington, TX               June 12, Decatur, TX                     Disco Sprint triathlon
Kristine Hinojos: 1:14:40           Summer Sizzler 5K                    try the tri Sprint triathlon             (500 yd swim/17.6 mile
Julie Burns: 1:15:43                Blade Norman: 19:39, 1st AG          (250 yd swim/8 mile bike/2 mile run)     bike/3.1 mile run)
Lori Cerami: 1:17:32                                                     Danyah Arafat-Johnson: 1:07:29,          Jim Lukanich: 1:13:22, MMW
Tim Oberholzer: 1:21:12
                                    Aug. 1, Grapevine, TX
                                                                           2nd AG, 1st Tri                        Brad Pearson: 1:19:13, 2nd AG
Bojana Jeknich: 1:24:38             gro Bait Ice 5K #2                                                            Laurie Lukanich: 1:29:15, FGMW
Suann Lundsberg: 1:28:34            Ken Hall: 17:03, OMW                 June 13, Madison, WS                     Matthew Barnhart: 1:47:43, 1st AG
Mike Ahearn: 1:37:03                Rick Hanson: 17:33, 1st AG           Capital View olympic triathlon           Janet Dixon: 1:50:01, 1st AG
Charlyn Maloy: 1:38:22              Craig Minyard: 18:29, MMW            (1500 meter swim/24.95                   Veda Miner: 1:55:53
MaryAnn Calvio: 1:39:06             Jeff Garber: 18:47, 1st AG           mile bike/6.2 mile run)                  Kimberly Davis: 158:39
Sherie Skillern: 1:42:13            Brad Pearson: 19:54, 2nd AG          Anne Sommerfeld: 3:27:00
                                    Jake McConnell: 20:04, 1st AG                                                 July 18, Marble Falls, TX
Bridget Smith: 1:51:31                                                   June 20, Dallas, TX
Kathy Calkins: 1:52:00              Felice Johnson: 20:16, OFW                                                    Marble Falls triathlon
                                                                         Summer Solstice Duathlon                 (1 km swim/23 mile
Marci Sims: 2:00:38                 Laura Nelson: 20:16, FMW
                                                                         (2 mile run/9.3 mile bike/2 mile run)    bike/4.4 mile run)
Roy Lange: 2:04:28                  Leana Sloan: 21:04, 1st AG
                                                                         Julie Burns: 1:02:23, 1st AG             Matt McCullough: 2:02:31
Traci Rodney: 2:18:27               Chris McConnell: 21:23, 1st AG
                                                                         Michelle Blackard: 1:03:37, 1st AG       Karen Robertson: 2:05:18, 2nd AG
Cindy Maas: 2:35:00                 Terry Marcott: 21:38, 1st AG
                                                                         Robin Pearson: 1:05:08, FMW
Barbara Tanner: 2:35:02             Doug Keeffe: 22:47, 1st AG                                                    July 24, Dallas, TX
too hot too handle 5K               Hélène Walker: 24:08, 1st AG         June 27, Coeur d`Alene, ID               Cooper Summer
Priscilla Reese: 25:37, 3rd AG      Jessica Hanson: 24:51, 2nd AG        Ford Ironman Coeur d`Alene               Sprint triathlon
                                    Elizabeth Lawrence: 25:00, 1st AG    (2.4 mile swim/112 mile                  (350 meter swim/12
July 25, Carrollton, TX
                                    Tina Covington: 26:12, 3rd AG        bike/26.2 mile run)                      mile bike/5K run)
Carrollton Runners Club 5K
                                    Mary Keeffe: 26:16                   Bart Bybee: 12:12:24                     Todd Farrell: 1:00:17
Paul Gerba: 27:51, 2nd AG
                                    Ann McCarley: 26:43                  Byron Benoit: 12:42:25                   Noel Widdowson: 1:08:01
July 25, Ft. Worth, TX              Marty Hughes: 26:49, 1st AG          Ryan Burns: 13:34:52, PR                 Tina Covington: 1:27:59, 1st Tri
El Scorcho Cuatro 50K               Nelda Bruce: 27:32, 2nd AG                                                    Nelda Bruce: 1:29:48, 1st Tri
Laura Nelson: 4:38:25, 3rd OFW
                                                                         June 27, Buffalo Springs, TX
                                    Ray Harris: 29:20, 3rd AG                                                     Megan Covington: 1:50:17, 1st Tri
Thomas Okazaki: 4:53:58, PR                                              Ironman 70.3 Buffalo
                                    Roy Lange: 35:40                     Springs lake                             July 25, Waco, TX
Alberto Battaglino: 6:04:30
                                    Susan Harris: 40:16                  (1.2 mile swim/56 mile                   tri Waco olympic
Jim Baudhuin: 6:39:28
Steve Grady: 6:48:55                Aug. 1, Dallas, TX                   bike/13.1 mile run)                      Distance triathlon
                                    two White Dogs 5K                    Jim Lukanich: 4:49:58, 3rd AG            (1500 meter swim/25
El Scorcho Cuatro 25K
                                                                         Matt McCullough: 5:33:18                 mile bike/10K run)
Doug Keeffe: 2:10:44                Priscilla Reese: 24:56, 1st AG
                                                                         Laurie Lukanich: 6:05:03                 Karen Robertson: 2:38:04, 1st AG
Julie Burns: 2:13:58
                                                                         Sonia Soprenuk: 6:12:13                  Tim Yatko: 3:00:17, 1st Tri
Robin Pearson: 2:24:17              Duathlons & triathlons
Mary Keeffe: 2:33:17                                                     July 10, Grand Prairie, TX               Aug. 1, Benton, LA
                                    June 6, Grapevine, TX
Kevin Wessels: 2:35:44                                                   Iron Brothers Super                      Sportspectrum
MaryAnn Calvio: 2:37:22
                                    Paddle, Pedal & Pound
                                                                         Sprint triathlon                         RiverCities triathlon
Michelle Blackard: 2:41:26          the Pavement XI
                                                                         (400 meter swim/11 mile                  (1/2 mile swim/18.2 mile
Staci Rivero: 2:41:40               Sprint triathlon
                                                                         bike/2 mile run)                         bike/5 km run)
Kelly Newell: 2:46:55               (300 yd pool swim/
                                                                                                                  Michelle Blackard: 1:43:28
                                    20K bike/6K run)                     Karen Robertson: 53:51, OFW
Maria Dauphinais: 2:48:29                                                                                         Bart Bybee: 1:44:57
                                    Brad Pearson: 1:07:37, 1st AG        Lauren Wallach: 1:09:47, 1st AG
Tim Roche: 2:58:55                                                                                                Mike Doud: 1:46:08
Ross Darrow: 2:58:56                Karen Robertson: 1:14:51, 1st AG     July 11, Grand Prairie, TX               Jeff Barnhart: 1:53:36
Kristian Stevens: 3:24:19           Michelle Blackard: 1:21:17, 2nd AG   Iron Brothers Super                      Matt Barnhart: 2:20:06
Bridget Smith: 3:25:53              Mike Doud: 1:22:20, 1st AG           Sprint triathlon
Jeff Barnhart: 3:28:52              Jeff Barnhart: 1:24:04                                                        Aug. 1, Dallas, TX
                                                                         (400 meter swim/11 mile
Jennifer Whittier: 4:02:58          Brad Liles: 1:25:56                                                           two White Dogs Duathlon
                                                                         bike/2 mile run)
                                    Matthew Barnhart: 1:28:32, 2nd AG                                             (2 mile run/9.3 mile bike/2 mile run)
July 25, San Francisco, CA                                               Julie Burns: 59:16, 1st AG               Robin Pearson: 1:03:29, FMW
                                    Marybeth Crane: 1:29:51
San Francisco 1st                                                        July 17, Beaver Creek/Avon, CO
                                    Michelle Putze: 1:30:27, 1st AG
half Marathon                                                            Beaver Creek Xterra
Tory Warner: 2:36:12, PR            Hal Hardister: 1:36:40, 1st Tri
                                                                         Sport triathlon                                          lEgEND
Belynda Warner: 2:36:13             Janet Dixon: 1:41:23
                                    Rick Fogle: 1:46:15, 2nd AG          (0.5 mile swim/9 mile
                                                                                                                     1st hM-1st Half Marathon
July 28, Dallas, TX                 John Ruiz: 1:52:35                   mtb/3 mile trail run)
                                                                                                                     1st M-1st Marathon
Bachman lake 5K                                                          Bart Bybee: 2:27:46, 3rd AG
                                                                                                                     1st tri-1st Triathlon
Summer Series #11                   June 6, Las Colinas, TX
                                    Playtri Festival RBM                 July 17, Dallas, TX                         1st ultra-1st Ultramarathon
Julie Burns: 22:12, 1st AG                                               Blazing Saddles Duathlon                    PR-Personal Record
                                    International/                                                                   Ag-Age Group
July 29, Ft. Worth, TX              Olympic Distance Triathlon           (2 mile run/9.3 mile bike/2 mile run)
                                                                                                                     BQ-Boston Qualified
trinity 5000 #9                     (1500 meter swim/24                  Robin Pearson: 1:05:47, 1st AG
                                                                                                                     oW-Overall Winner
Elizabeth Lawrence: 24:57, 1st AG   mi bike/10K run)                     July 18, Valley View, TX                    oFW-Overall Female Winner
July 31, Plano, TX                  Lee Rebodos: 2:22:44                 Disco olympic                               oMW-Overall Male Winner
Plano Pacers Children               Matt McCullough: 2:25:33             Distance triathlon                          MMW-Male Masters Winner

Charities 5K                        Brad Liles: 2:56:47                  (1500 yd swim/23 mile                       FMW-Female Masters Winner
                                    Playtri Festival Sprint triathlon    bike/6.2 mile run)                          MgMW- Male Grand Masters Winner
Al Angell: 31:13, 1st AG
                                                                                                                     FgMW- Female Grand Masters Winner
                                    (500 meter swim/12                   Sonia Soprenuk: 2:55:41, 2nd AG
July 31, Carrollton, TX                                                                                              MSrW- Male Senior Winner
                                    mile bike/5K run)                    Mike Doud: 3:00:30, 1st AG
healthy Kids 5K*                                                                                                     FSrW- Female Senior Winner
                                    Brad Pearson: 1:05:14, MMW           Jay Jones: 3:01:11, 1st Oly. Dist. Tri
Laura Nelson: 18:54, 1st AG
                                    Diana Hill: 1:25:25
*Course measured short.

18 FOOTPRINT | September - October 2010

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

Home Phone ( ) ________________________________________                         Name ___________________  M  F DOB___/___/___

E-Mail Address ________________________________________                         Name ___________________  M  F DOB___/___/___

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

Membership Dues  $20 Single  $30 Family                 Do you need 2 membership cards?  Yes  No

Signature _________________________________ Date___/___/___
Mail completed application and payment to lgRAW, P.o. Box 2982, grapevine, tX 76099 or drop in the mailbox at the LGRAW Clubhouse.

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

                 Lake Grapevine Runners & Walkers

New Members
Janet Barreda & Armando Yepes                       Drew Hart                                             Mike Sexton
Beth Brumbalow                                      Karen Hicks                                           Adam Stovall
Davina Disney                                       Loren Keeffe                                          John Studebaker
Rosalie Drayton-Gardner                             Kristi Kelton                                         Michele Thomas
Cathy Elkins                                        Mindy Molinar                                         Jim Thomas
Audrey Faulkner                                     Dianey Nava                                           Monica Waite
Scott Freeman                                       Carlos Palacio                                        Pam Widders
Susan Garcia                                        Richard Senelly
Starla Garrison                                     Marian Severn

Membership Renewals
Roberto Aramil                                       Mike Evans                                           Leslie Nason
Crisann Becker                                       Cory Halliburton                                     Thomas Y. Okazaki
Jeff Bennett                                         Noreen & Ray Henry                                   Robin & Brad Pearson
Byron Benoit                                         Diane Hernandez                                      Richard Rummell
Sarah Blosch                                         Jessica Kitonga                                      Rick Sanford
Kathryn Cantwell                                     Elizabeth Lawrence                                   Mark Studer
Becky Davis                                          Mike & Toni McKenna                                  Liz Tinch
Scott & Kelly Eppelman                               Veda Miner                                           Dottie Whitson

                                 Welcome to all of our New Members

                                                                                                     September - October 2010 |       FOOTPRINT 19
Lake Grapevine Runners & Walkers                                                                                                 Non-Profit
P.O. Box 2982                                                                                                                   U.S. Postage
Grapevine, TX 76099                                                                                                                PAID
                                                                                                                               Grapevine, TX
                                                                                                                               Permit No. 243

  ShARE WIth
  A VISItoR oR

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

                                                   Dear Henry:                                   and friendly people who want the runners
                                                   You’re right. I don’t dislike anyone in the   to get up-to-the-second information as
                                                   Club. Of course, I must admit I hate Jim      soon as it’s available and don’t mind being
                                                   Lukanich. My wife is puzzled over this.       interrupted if they can help in any way. So
                                                   “Why Jim? He’s such a nice guy. I thought     what I do is stand outside the clubhouse
                                                   you hated Byron.” Well it’s like this. By     door and when people come up and tell
                                                   the time you get this issue the summer        me that they have to leave early and would
   Ask Spareribs                                   heat will be just a memory, but think
                                                   back to what he did to us all in July and
                                                                                                 like to know how they did, I tell them
                                                                                                 “Just go inside and ask the scorers.”
                                                   August. Remember getting up at 4 a.m.
                                                   to get your long run in? “Lazy Jim” slept     Naturally, some of the runners are shy
   Dear Spareribs:
                                                   until 9:30, then ran 18 late-morning miles    about doing this, but I tell them, “Just say
   I often see you on your long runs wearing
                                                   along the course, waving and smiling at       ‘Hey, I have to go home now, but I think
   headphones. Don’t you worry that listening
                                                   everybody. Did it to me about six times.      I may have been third in my age group.
   to the same songs over and over again will
                                                   No one should have to endure that. I tell     Have you finished the 45-49 men yet?’
   make you start speaking in song lyrics?
                                                   you, I hate the man.                          and if they don’t answer right away, just
   I mean, you’re a pretty articulate guy
                                                    -Spareribs                                   sort through the bib tags on the spindle
   and as your friend I’m afraid you’ll let
                                                                                                 until you find yours and count out loud
   people down..
                                                   Dear Spareribs:                               the number of people ahead of you. They
    -Bob D.
                                                   I’m a member of the Dallas Running            won’t mind at all.”
   Dear Bob:                                       Club and I have volunteered at many
                                                   races over the years, but I get bored doing   At DRC, there are four people who do the
   You’ve got a lot of nerve to say you are my
                                                   registration, water stops and so forth. Can   results for just about every race, and they
   friend. When I was down you just stood
                                                   you think of a way I could help out at a      work in the back room at Winfrey Point.
   there grinning. You say I’ve let you down.
                                                   race doing something new that the Club        Send as many runners in there as you can.
   You know it’s not like that. If you’re so
                                                   will really appreciate?.                      You’ll find that the scorers will be more
   hurt, why then don’t you show it?
                                                    -Libby in Dallas                             than gracious and willing to help. In fact,
                                                                                                 I wouldn’t be surprised if they had a little
   Dear Spareribs:                                 Dear Libby:                                   something to give you for your efforts
   I don’t believe one word of all this            Great question. Like you, I have also         after the awards ceremony. Good luck!
   “winners and losers” and “somebody and          done all the race-day volunteer jobs,          -Spareribs
   nobody” stuff you’ve been writing. I’m          but here is one I often do at RAW that
   sure you’re friends with everyone in the        everyone really appreciates. Generally
   Club and that you like us all. Please tell me   speaking, right after the race the scorers
   you’re not a bitter guy.                        work together by themselves to tally up
    -Henry in Southlake                            the results. They’re usually very outgoing

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

                             Lake Grapevine Runners & Walkers |