February 2007

FOOTPRINTLake Grapevine Runners & Walkers February 2007

www.runnersandwalkers.com

The 2006 Double Trouble 5K and 10K was no

trouble for runners to conquer the two races of the day. This year’s 5K and 10K courses were certified by USATF and the 10K race was the Road Runners Club of America (RRCA) Texas State Championship.

With the certification, new course records were going to be set by the winners of each race. In addition, there was a bonus award to any male and female runner who finished both races in first place.

The runners had luck on their side with a perfect day and a field filled with good competition to push all runners to a fast pace. The 5K race was first with 183

runners taking to the start. Juan Ruiz ran a blistering pace of 5:27 per mile for a time of 16:54 on his way to a first place finish. On the women’s side, Della Irby tore up the course with a time of 20:43. Both times will be the ones to beat in 2007.

The 10K race was next with 129 runners taking the starting gun and 47 competitors running their second race of the day. The winners would not only set the course records, but be the RRCA 10K Texas State Champion. RAW member Ken Hall led the field across the finish line with a 5:29 per mile pace and set the course record at 35:01, followed closely by RAW’s Craig Minyard.

On the women’s side, another RAW regular, Mindi Rice, dominated not only the women’s field, but the overall race, with a pace of 6:21 per mile giving her a total time of 39:21. Her record time not only earned her the women’s win, but a fourth place overall finish for the event.

The 7th annual race saw a total of 265 runners participate with a record number of sponsors helping

to support the race. This was also the first year for me to be race director and I found, as usual, the members of RAW worked together to make race day go perfect once again.

Rick Sanford, the previous race director, told me many

times before the race, “Don’t worry about race day, RAW members know how to put on a race.” He was right on the money with

this statement. I can’t thank enough all the volunteers who helped to make my first experience as race director double the fun, making me want to come back as race director again in 2007. Hope to see everyone back then.

Double Trouble Sets New RecordsRAW Sweeps the RRCA 10K Texas ChampionshipsBy Jeff Barnhart

Blaine Covington shows his mom, Tina, how to push it home for a strong finish.

Ken Hall races to the RRCA Texas 10K Championship.

Always steady, Jack Hase wins his age group.

Mindi Rice wins the Women’s RRCA Texas 10K Championship.

2007 marks an exciting time in RAW’s existence as we celebrate our 10th anniversary! The year promises to deliver a mix of our favorite traditions along with some exciting changes. We already

started the year with what is sure to become an annual event; the first New Year’s Day Recovery Run. This new event was quickly followed by our longest standing tradition, the 9th Annual Bold in the Cold 5K & 15K race. One of our oldest traditions, the annual banquet, was reinstated in 2006 and is back for 2007. Mark your calendars for March 3rd! The banquet will be held in the same location as last year but with a new theme and evening agenda. See page 8 for details.

RAW will recognize our 10th anniversary Disney-style with several months of celebration culminating in a special anniversary event. We’re looking for a slogan to promote the anniversary, and would love your ideas. “We’ve Run Texas for 10 Years” and “10 Years of Running Texas RAW” have been suggested. Let Bridget Smith know if you have a slogan idea.

In keeping with our goal of honoring tradition while accepting change, the current board has adopted several modifications to our club by-laws. The changes were made at the recommendation of the By-laws Review Committee after several months of soliciting feedback from the membership. Included are changes to the election process, and in July we’ll elect a new board, including a new president and treasurer. The 2007-2008 board will include many first-time members and officers who are certain to carry on many of our long-time traditions while creating new ones. I’m eager to experience it all.

See you at the lake,

Lake Grapevine runners & walkers ClubP.O. Box 2982Grapevine, TX 76099

rAw board and CommitteesPreSIDent | Kelly Richards

[email protected]

vICe PreSIDent | Jeff [email protected]

SeCretAry | Steve [email protected]

treASurer | Craig [email protected]

DIreCtorS Susan Barnett

[email protected] John Bush

[email protected] Tony Flesch

[email protected] Henry Galpin

[email protected] Cindy Lee

[email protected] Thomas Okazaki

[email protected] Bridget Smith

[email protected]

Footprint

eDItorS Kelly Carper Erickson & Kevin Wessels

[email protected]

DeSIGner | Lorraine WesselsProDuCtIon | Doug Noell

membership Data Doug Noell

[email protected]

K2 to you

~K2

Calendar of Upcoming EventsCheck the RAW E-Bulletin Board to verify all events: www.runnersandwalkers.com

RAW Calendar

Saturday & Sunday Walk/Run | 8am from the clubhouse

Wednesday Trail Run | 7am from the clubhouse

Friday Trail Run | 7am from the clubhouse

Board Meeting | 4th Thursday of each month 7pm at the clubhouse

Upcoming Events

Saturday Night Live | 1st Saturday of every month February 3rd, 5pm Buffalo Wild Wings, GrapevineApril 7th, 5pm Lazy Bones, Grapevine

RAW Banquet | March 3rd, Lancaster Theater, Grapevine

ME

MB

ER

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

2 FOOTPRINT | February 2007

CONGRATULATIONS• ToGuyMcCrackenonthe

marriageofhisson,Lance.

CONDOLENCES• ToGuyMcCrackenonthe

lossofhismother.

• ToStacieSauberandherfamilyonthelossofStacie’smother.

THANK YOU• Toallofourvolunteerswhohelped

withtheBoldintheCold.

• Toallofourvolunteerswhoputoutwaterandsportsdrinkfortheweekendruns.Weappreciateeachandeveryoneofyou.

RAWear• GetthelatestinRAWsignature

wear.SeeKelly“K2”Richardstopurchasetops,shortsandaccessories.

LOST & FOUND• ItemsintheLost&Foundare

pilingup!Ifyou’veleftsomethingattheclubhousepleasechecktoseeifwe’vefoundit.Allunclaimeditemsareinthewhitecabinetalongthenorthwalloftheclubhouse.

FUTURE TRAILSCominginthenextFOOTPRINT• BoldintheCold• LGRAWBanquet• RockyRacoon100• HoustonMarathon

DeadlinefortheAprilFOOTPRINTisMarch1st.Sendyourarticlestolgrawfootprint@verizon.net

[email protected]

FO

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club turn-outWe closed the year with several high attendance days. December had several days with attendance was over 50. Mileage on those days was also high with long run activity. Average Usage Per Weekend Day total for the year was up 3 from 2005 and up 5 from 2004. Usage of our clubhouse during the week was also up substantially.

Oct Nov Dec 2006 Totals

Weekends only

All Days

No. of Weekends

Closed Days

Missing Data Days

Average Usage Per Weekend Day

299

380

4

0

0

37

308

365

5

1

2

44

3,711

4,818

52

6

0

39

February 2007 | FOOTPRINT 3

RAW off to the RacesJogging For Johnson 5k and 1 mile fun run February 10 - 8:30 a.m.Johnson Elementary School on Carroll in Southlake

White Rock-N-Roll 5 miler May 5 - 8 a.m.Winfrey Point at White Rock Lake

244

397

4

1

0

35

Giving back to the sport

Know someone who you’d like to recognize? Send your nomination to [email protected].

In this issue, the spotlight turns to Mark Miller. While we’re sorry that he has been suffering with an injury, the silver lining of that cloud is that we’ve been able to see a lot more of him! Despite the fact that Mark had to severely curtail his training, he has continued to be a regular presence at RAW events, truly “Giving Back to the Sport.” Mark volunteered at both the Double Trouble race and the White Rock Marathon Aid Station, and has been a regular contributor to the Footprint over the past year, writing the popular feature “On Your Mark.” Happily, Mark has made a great recovery and is back on the trails! Thank you, Mark, for sharing your time and talents with RAW.

Forty years old always seemed so very distant, but somehow I got

there in record time. How could I be forty? I got there so fast that I didn’t really have time to contemplate where I was or how far I had come. If I had, I might have been saddened by the fact that I’ve probably lived my entire life within 40 miles of the hospital I was born in. I might have been frustrated by a career that didn’t measure up to the aspirations I had twenty years ago. I might have just let myself roll on down the hill. But that’s not what happened. Instead, I headed off to Greensboro, North Carolina to run 40 miles on my 40th birthday.

I was fully prepared to make the journey alone and I didn’t invite anyone because I didn’t want them to feel obligated. Fortunately for me, Kelly “K2” Richards and Kevin Wessels invited themselves. Then, we persuaded Kevin’s high school friends, Scott and Terry Ross, to make the trip, as well. Now it was going to be a party and not just me doing something crazy in my old age.

We flew into Raleigh on Friday, October 6th, and made the drive to Greensboro. The weather was cool and the gray; overcast skies played havoc with my sense of direction. Others suggested that my disorientation was a sign of advancing age. We eventually found our way to Off’n Running Sports and picked up our race packets. Then we went next door for pizza and had a big laugh when saw that the lunch specials were called “nooners.”

We had more adventures in misdirection trying to find our lodging, but eventually made it to the Motel 6. We checked in and picked up the soggy package that was waiting for me. Knowing that the weekend was going to be a party, I had shipped a six pack of home brewed Honcho Grande birthday beer to the hotel. Fortunately, only one of the bottles broke leaving five Honchos for the five of us to enjoy after the race.

I woke up on race day (my birthday) to find birthday cards had been slipped under the door. One was from K2 and

the other was a poster-sized card from the “Groupies.” The “Groupies” girls (Staci Rivero, Noreen Henry, and K2) made the cards and several more RAW members added their birthday wishes. The morning was cool and misty, absolutely perfect. I was anxious, but relaxed. After all, this was going to be a great day. Kevin, Scott, and Terry were running the marathon. K2 decided to join me for the 40. After a mile and a half on the asphalt, we turned onto the Watershed Trails. The trails were narrow, almost completely shaded by trees, somewhat hilly for Texas flatlanders, and infested with roots. More challenging than I had imagined, more beautiful than I had expected. K2 ran ahead with one of the Ross brothers. I think she was a little excited. Kevin stayed ever steady and ran with me for the first 12 miles before the two courses split. We had an incredible time talking, taking in the scenery, and making friends.

At mile 12, K2 was waiting to take me on the 15 mile out-and-back section of trail. We didn’t get too far before we both commented that we felt a lot more fatigued than anticipated, especially considering that we had about 25 miles to go. Oh, well. I’m having fun and nothing’s going to stop me. We settled in with a group of runners and formed a train, feeding off of each other’s energy out to the turnaround. At about 19.5 miles into the race, I got another poster-sized birthday card from “the Groupies.” I was amazed and ecstatic. K2 smuggled it into her drop bag so I could see it during the race.

After the turnaround, we started picking up the pace, trying to put some distance between us and the runners we had been running with earlier. At mile 30, I got yet another birthday card. I made the aid station volunteer take a picture of me and K2 with my camera phone and then it was back on the trail. We ran and talked. We ran and walked. We ran and laughed. K2 kept trying to knock down trees with her elbows and almost stumbled over a cliff. It was tough, but somehow it was always a good time.

When we hit Owl’s Roost trail at mile 35, I was on autopilot and lucky to have K2 pushing me. I think that she could have left me a long time ago, but she’s stuck with me since mile 12. We finally crossed the finish line and I was completely spent, happy to be done, happy to have had the time out on the trail with friends.

The birthday celebration continued through the weekend, but before I knew it, it was all over. It went much faster than I expected, just like the last 40 years. Now that I have had time to contemplate, there’s no frustration, no sadness, no downhill slide. At 40, I realize how good I’ve got it. I have a wonderful family. I have great employers who appreciate my contributions and understand that work isn’t everything. I have incredible, amazing friends. I think I’ll stay here, forty miles from where I was born, and see if the next forty years can top the first.


40 on 40By Rick Sanford

(left to right) Kevin Wessels and Kelly Richards help Rick Sanford celebrate a “Supa” 40th birthday.


50th Annual National RRCA ConventionThe 50th Annual National RRCA Convention held in Chicago, IL is scheduled for March 21-25, 2007. Race Directors, club officials and everyday runners alike would benefit from and enjoy attending a RRCA convention. The 2007 convention has a jam-packed schedule with seminars on topics such as: Ethics for the Running Community, Keeping the Sport Clean & Fair, Coaching Certification programs and Developing an Inspiring Beginning Running Program, just to name a few.

Guest speakers include Helen Klein now 83 who began running at the age of 55. Helen has started and finished over 100 marathons and over 140 ultramarathons. She’s finished the Marathon Des Sables, a 145-mile stage race across the Sahara Desert; the 5-day 100-mile Stage Race in the Himalayas; and an Ironman Triathlon. Helen is also the oldest person to complete ultrarunning’s Grand Slam (four 100-mile races in the same year). As to why she does difficult events at her age, Helen says, “I would rather wear out than rust out.”

The weekend has many social events and daily group runs too. One of the weekend highlights is the banquet where the national awards are given. With some luck RAW will have a few individuals receiving awards.

The grand finale event of the weekend is the LaSalle Bank Shamrock Shuffle 8K, it’s the RRCA National 8K Championship and the largest 8K race in the US.

To register for the convention go to: http://rrcaconvention2007.org/

News from the RRCARoad Runners Club of America

RAW in the KitchenBy Bridget Smith

Valentine’s Day is in the air and along with that is the wonderful aroma of chocolate. Not only is chocolate thought to be one of the most romantic foods, it also holds many healing powers that every runner should take to “heart.” Here are a couple of recipes that are sure to please. Serve along with strawberries and champagne for a perfect after dinner treat! No points on these, after all – it’s chocolate! Enjoy!

Rum Hot Chocolate (2 servings)2 cups milk (skim, low fat or whole)3 1/2 ounces dark chocolate (bittersweet or semisweet), chopped in small pieces1 cinnamon stick 2 teaspoons honey 1 teaspoon brown sugar 1 teaspoon vanilla extract 2 tablespoons dark rum, or to taste (omit this for the “G-rated” version)

· Put the milk, chocolate, cinnamon stick, honey, and sugar into a saucepan.

· Heat gently until the chocolate is melted, stirring frequently.

· Add the vanilla and then while still stirring, add the rum to taste, one spoonful at a time.

· Remove the cinnamon stick, pour into two cups, garnish with whipped cream if desired.

Vanilla Glazed Espresso Brownies1/3 cup strong coffee1/3 cup vegetable oil or unsweetened applesauce2 large eggs 1 (19.8-ounce) box brownie mix3/4 cup semisweet chocolate chips 2 teaspoons espresso powder *2 tablespoons water1 teaspoon vanilla extract 1 1/2 cups powdered sugar 1 tablespoon unsalted butter, softened

Brownies:· Preheat oven to 350 degrees. Spray a 9

by 13-inch baking pan with nonstick spray. · Whisk coffee, oil (or applesauce) and

eggs in a large bowl to blend.· Add the brownie mix. Stir

until well blended.· Stir in the chocolate chips.· Pour batter into prepared pan and

bake until a toothpick inserted into the center comes out fairly clean, about 35 minutes. Cool completely.

Glaze:· Dissolve espresso powder into 2

tablespoons of water in a medium bowl.· Whisk in the vanilla.· Add the powdered sugar and

butter and whisk until smooth.· Pour over the cooled brownies.

Refrigerate until set.

*If you can’t find espresso powder, substitute with instant coffee that has been crushed to form more of a powder consistency.

Please send recipe ideas and comments to [email protected].

Map out and measure a route from the largest database of running routes in the country. Log on to www.usatf.org/routes to map out a route anywhere in the USA.

Planning a trip and need a running route?


The Dallas Off Road Bicycle Association, or DORBA, has performed a lot of trail maintenance in the past couple of

months. They re-routed the trails near Rockledge Park and Murrell Park. Near the start from Rockledge Park, there is a new trail where southeast-bound traffic is now separated from northwest-bound. This should, hopefully, reduce the risk of head-on collisions and provide some new lake vistas. Some of the older sections of the trail were purposely blocked off with fallen trees, but the new sections generally take you to the same places. You don’t need to freak out when you find yourself forced on a new section. What my wife, Tia, and I liked best about the new sections is that they’re not very hard-packed yet, so they’re still spongy and springy.

You’re probably wondering how this changes the mileage out there. North Texas Trail Runners (NTTR) members Paul Tidmore and Matt Ellis walked the entire trail with a 2-foot measuring wheel. They started at Rockledge immediately upon entering the trail by the restrooms and took the new trail that my calibrated eyeball sees at about one-third mile out from Rockledge. Between miles 2 and 3, they took the left turn option (past the ‘no bikes’ sign and also referred to as “the spur”) for the short winding section of trail, instead of the paved road, prior to the water crossing that is just ahead to the 3-mile post. Once any additional trail construction, re-routing of existing trail, etc. is completed and authority is secured from the U.S. Army Corps of Engineers, small / discreet mile markers will go up.

Positive Changes to the Northshore Trails!By Marty Metzger

New Trail DistancesRounded to nearest hundredth of a mile

0.00 miles Rockledge Trailhead

2.00 miles Near the bottom of the hill after the Boy Scout camping area. There are two 2-mile posts out there. Ignore the first one near the top of that hill. The second one was out of the ground and has now been moved to the actual 2 mile mark, before the trail flattens out to approach that little dirt parking area.

3.00 miles Just before coming out of the woods on the pavement on the near side of the big creek crossing – this is on another new, very short section that forks left and comes out closer to the creek. The new 3 mile mark is very close to that fork, and if you don’t see it, then the pavement on the near side of the creek crossing is probably close enough.

4.92 miles MADD Shelter water fountain

5.26 miles 5-mile stake

7.74 miles Twin Coves water fountain

9.28 miles Gate at far end of trail

Thank you to our 2006

Double Trouble Sponsors!


Many knew him as “Cleveland Ray” because the dude was from

Cleveland. He was here on a 2 to 3-year assignment with Sabre as a computer programmer. It was a family decision for his wife and four children to remain in Cleveland, so Ray joined RAW and ran with us.

As a fellow runner, you didn’t need much more information than that. With a quirky Midwestern accent and hokey sense of humor, you couldn’t help but like Cleveland Ray. A simple straight forward guy, he’d be embarrassed, but honored, by all the attention going his way these days. Yet Ray Paschal was

first and foremost a loving father and husband, two titles he coveted most. Many early morning run talks drifted to his family back home. Man, this guy loved being a family man. He loved life, loved people, and he loved to run.

One thing’s for sure, you could always count on a friend like Ray. He valued his friendships; and always had a kind word or a corny joke for you on a 5 a.m. morning run.

Many who knew Cleveland Ray didn’t know he had run 27 marathons, numerous triathlons, and was training for his first 50-mile race when they discovered he had a brain tumor. Throughout his battle with brain cancer, he took on the challenge as he would a tough long race. He wore his RAW running clothes to chemo treatments and loved to sport his Austin Marathon finisher’s jacket.

Ray never whined about his disease. But one of the last things he told me was how he would like to help other people with what he had. Thus was born the Ray Paschal Memorial Fund through the Taussig Cancer Center

in Cleveland, Ohio. Ray’s wife, Josey (a.k.a., “Sweets” to Ray), noted how much Ray loved to run in the neighboring parks, so she established a fund for a memorial bench in a nearby

Cleveland park. Both of these funds are still available to donate to. There is information at the Clubhouse or contact me, David Ball.

Finally, the RAW board has designated some club funds to the City of Grapevine to plant a cedar elm tree on our RAW west route in Ray’s honor with a memorial stone at its base. It will read, “The Lord is my shepherd. Cleveland Ray Paschal. 2006”. The exact time and date of the planting is to be determined, but all members are invited to attend. Watch the bulletin board for updates. Cleveland Ray was only 47 years old when he died, but he left a lasting memory on our hearts about friendship, brotherhood, and the spirit of what RAW is all about.

RAW Remembers and Reflects on the Life of “Cleveland Ray” PaschalBy David Ball

Cleveland Ray was only 47 years old when he died, but he left a lasting memory on our hearts about friendship, brotherhood, and the spirit of what RAW is all about.

Ray Paschall (center) fulfilling his two favorite roles: loving father and husband.

“Cleveland Ray” embodied the spirit of RAW.


I volunteered at a previous year’s UltraCentric when it was run on a regular quarter-mile high school track. My reasons

for wanting to partake in the ’06 Ultracentric were: 1) the ’06 course was approximately a 1.2 mile out-and-back closed course at Meadowmere Park, 2) it was the national championship for the 24-hour run, and 3) I had heard that Dean Karnazes and Pam Reed were going to be participating. That alone had me envisioning a Billy Jean King vs. Bobby Riggs battle-of-the-sexes type event.

Well, I am here to tell you it did not disappoint. Even though the battle-of-the-sexes scenario did not play out (Reed was off of her game), Karnazes, after finishing 50 marathons in 50 days with his 50th marathon being New York a few weeks earlier, he was in the process of running home to San Francisco. He had been running 40 to 50 miles a day before coming to the Grapevine event. That’s right. After Ultracentric he was going to fly back to the spot where he had left off and continue his run home to San Francisco.

Of course, RAW’s own, Scott Eppelman was a member of the elite field as well. The most intriguing runner would have to be Jesse Itzler (www.the100mileman.com), who’s sole motivation was to run 100 miles in 24 hours to raise money for charity. He rolled into town in a fancy RV and brought his own fans who appeared to me more of a party posse. Believe me, they partied until the wee hours of the morning (view his website to get more of his objective).

The live band that played until midnight was a nice touch for the competitors. On that note, the race director Robert Tavernini seemed to have all of the bases covered. Now, I know he did not go it alone, but to step up and take over a race of this magnitude, I’m sure was no small task. Once again I know it takes the efforts of many for this event, but I would like to mention Jay Norman, who was in charge of volunteers and seemed to be everywhere.

Yes it was cold, as temperatures dipped into the low 30s, but it was hardly noticeable with all of the laughing, joking and carrying on that was done by me, Marty and Tia Metzger, and Joe Luccioni. Feel free to address these folks as the “Conehead Gang,” because at one time, we had the orange traffic cones on our heads hooting and hollering for each runner that came through our aid station.

I did make it back out on Sunday morning to see the finish. This was my favorite part – getting to see them stop. Now I will admit, I have made the statement, as many have, on how this event is insane. Hell, it’s down right ludicrous! But I will also admit that I am in awe of someone who can run for that long. My friend, Joe Luccioni, summed it up the best when he said, “Every runner out there has a story as to why they would sign up for such an event”.

If you have some time to volunteer for the 2007 event, I would highly encourage you to witness it in person. I’m sure there will be a cone your size!

UltraCentric 2006: Strictly from a Volunteer’s Point of Viewby Byron Benoit

2007 LGRAW Annual Awards Banquet

M r RAW


Life is Like a Marathon: A Look at the New York City MarathonBy Andrea Lorden

I’ve run the New York City marathon three times. The first, in 2002, was nearly record cold. The second, in 2003, was

nearly record heat. And finally, in 2006, I ran in nearly perfect weather and conquered every last demon I possess. But, I get ahead of myself.

For those who don’t know me, I broke out in a “heat” rash after the 2003 NYC race. The doctors found the excessive post race fatigue and the rash were symptoms of Acute Leukemia. After a month in the hospital, I was a shell of the runner who had completed NYC only two months earlier. Barely able to navigate from bed to couch, miraculously, I was alive and in remission. I know there are others in our group who have endured great difficulties, and I hope all will see the NYC marathon like I do… as a parallel to life’s joys and challenges.

Each race has its own obstacles. For NYC, it begins with catching the bus to Staten Island three hours before start time! But this challenge is quickly rewarded when you cross the Verazano-Narrows Bridge. Not only is it a preview of the first 1.5 miles of the race, but the view into the “athletes village” lets you know you are not alone in this journey (just like life).

The start, a moment I anticipated for nearly three years, was the same as in years past. With nearly 38,000 runners crossing the bridge, never have I heard so many feet and so little talking. The emotion of the day was tangible.

One of the best things in life, support from family and friends, is exemplified by the NYC marathon. As we entered

Brooklyn, there were cheering people everywhere. This cheering and support accompanied by ample water stations, first aid stations, and port-a-lets was interrupted only to cross the five bridges throughout the course. Just as you entered an emotionally dark moment, someone in the crowd would yell for you, not randomly at the mass of runners, but for you! It was all along the course, and it was amazing!

As for challenges, they ranged from small (navigating the several miles of discarded clothing) to medium (for me, the Queensboro Bridge which seems to only go UP) to large (mile 23 doesn’t appear to be a hill but is, in fact, a mile long hill!). I had the advantage this time, but conquering these obstacles again… well, I still needed help! Thanks to the crowd, knowing I had done this with cancer, and my neighbor and running buddy, Tom, I made it!

As we entered Central Park, the gentle rolling paths of the park were all that remained. While completing the last two plus miles of the course, I was able reflect upon the five boroughs of New York City and all the wonderful ethnic and cultural diversity the neighborhoods offered for viewing that day. The best way to spectate this race is to run it!

Crossing the finish line brought the usual… relief, joy, and exhaustion. For me, it completed an unexpected, difficult, and strangely rewarding three-year journey that ended where it started. Now all that was left was to pick up our bags and get back to the hotel, but that is another story! Go to the Big Apple and experience it all for yourself.

Of course, it never happened. The day did not begin sunny and cool. There were not twenty

or so runners out at Rockledge Park and they did not all hit the trails together around 7 a.m.. There was no pace, so no one who did not run did not run fast. As not expected, no one short-coursed it and turned around after only a couple of miles and because there really was no one out there. No one ran long distance.

Once no one returned to the empty parking lot, there were no holiday libations served in hot chocolate. Besides, that would be against the law and no one wants to break the law! There were no giant pastries sitting on a table in the sun because someone (no one?) forgot to not bring them. Next year, we won’t try to not have the non-event not happen. It wouldn’t be tradition without it.

The Non-Existant Review of The Anti-Turkey Trot… That Never HappenedBy Ken McInnes

FOOTPRINT EXCLUSIVE: an anonymous photographer spots RAW members after the Anti-Turkey Trot. No one admitted to being there.


Author’s note: Just yesterday, Carl Stipe ran by on the pavement and yelled over to me with a smile, “You know, there’s a perfectly good road right here!” True, but here’s what y’all are missing, taken from the draft of my book, Run Long! :

A Case For Running In The SoftBy Marty “Buster” Metzger

Soon after returning home from my weekend run, I heard Tia come in from her walk. “Well, it happened again”

she tells me. “I saw so-and-so at the clubhouse and they said they saw you this morning and wanted to know what you were doing running in that ‘ditch’!” I’m frequently asked the same question by those who are apparently unaware that the ‘ditch’ is actually called, “The Buster Trail.” Here are some reasons why I run this way.

Fun – the view of grass, clover and wildflowers instead of pavement, and covering more varied terrain, seems more like play and less like a workout. There are also fewer cars to be concerned about.

More natural and effective workout - foot plant, stride length and pace vary much more, so it’s more difficult to maintain a rhythm when the trail is constantly going up and down while twisting from side to side. This brings a wider selection of muscles on line, especially around the ankles, knees, and core.

Feels better during the run – most runners prefer the softness of blacktop over concrete, and the difference from blacktop to soft grass is obviously more significant. Then there’s my favorite – spongy, squishy soil after a rain.

Feels better afterward – tied to the point above, the difference in impact means that muscular and skeletal soreness is greatly reduced. Since leaving the pavement, I’ve been able to handle higher mileage weeks and more frequent long runs. Where my weekly mileage was previously limited by soreness, now it is limited only by available time. Much less pounding means recovery is MUCH quicker, and tapering is less critical because there is less damage to heal. When I added cycling and triathlons to my running agenda, I was amazed to meet so many 40 – 60+ year old cyclists who were former runners who’s “knees couldn’t take the impact anymore!” I was also surprised at how high the average age was in the local trail running club, where I found the crowd to be far more (mature?) than the snowboard generation I had expected.

Shoes last a lot longer – again a result of less impact over time, which supports the idea that body parts might last longer as well.

Improves running form and balance – I found that running on a soft surface made it easier to implement the form aspects associated with Chi Running and The Pose Method. I’m gradually getting more comfortable leaning further forward and landing more on the forefoot instead of my heal. In order to avoid the face-plant maneuver, foot plant is shifted further underneath the body rather than out front, which removes the associated braking forces,

and relies less on your leg muscles and more on your core muscles. Leverage and movement are initiated from the spine outward. Running in slightly slippery mud or snow emphasizes this even more! A few months after I shifted the majority of my training miles to soft surface, I noticed that my balance had improved tremendously. I was taking my socks and pants off one night, and realized I was able to stand comfortably on one foot while waiving the opposite leg all over the room – cool!

Advice for those attempting their first run in the soft

Start out slow on a smoother surface, like the outer edges of soccer fields or existing dirt trails. Take time to build ankle strength before attempting more uneven or rocky surfaces. Get familiar with the location of hazards before running the same ground fast, in the dark, or when covered with water.

Be one with the trail – Forget what your mother taught you about keeping your shoes clean. Instead of fighting your way around trail features, run right through the softer ones or use them to your advantage. Running through shallow puddles feels great after the first one of the day, cooling the feet, making your shoes softer and squishier for a while, bringing out that carefree childhood spirit and rinsing off that cow patty you enjoyed earlier. Instead of trying to step over the taller tree roots with as little clearance as possible (risking the dreaded face-plant maneuver in the process, especially in the last few miles of the day), step right on them and enjoy a brief foot massage on the push-off. The same goes for large rocks, instead of wasting effort going around them, step up and launch off with a big “Wooo WHOOOO!” Warning: Loose rocks pose a particular hazard of rolling your ankle.

Get some trail gators – to keep the trail from being one with you. They look like spats made of stretchable fabric and serve to keep pebbles, prickers, stickers, and other annoying debris out of your shoes, while keeping your socks from becoming permanently discolored. Trail shoes make a big difference when there are rocks present or when conditions are a little on the slippery side, but I usually wear road shoes on dry grass or firm soil.

Practice leaning well forward when going down into gullies, increasing your speed and momentum before you begin climbing out the other side, rather than wasting energy braking on the way down and then starting in low gear to slowly climb up the other side. If you feel apprehensive or the gully is particularly steep/deep, wait until you are closer to the bottom before leaning forward and increasing speed. With more repetition, you’ll become more comfortable beginning your forward lean earlier and higher.


By Cindy Lee

Have you ever seen a cleaned up, polished up, dressed up group of runners? A sight to behold!

It happened at this year’s RAW Holiday Party at the beautiful home of Rick and Linda Fogle. For the few of you that were not there, let me till you what you would have seen:

1) All your pals, only without the sweat

2) The other half of many of your pals (possibly the better half)

3) Many smiling faces

4) Joe Luccioni and Tony Domeniec guarding the liquor, Jim Barnett wearing a silly elf hat, and Kelly “K2” Richards with straight hair (now that’s not something you see everyday)

5) Lots and lots of delicious food

6) Lots and lots of delicious food disappearing

7) All the wonderful people that make this club so special, celebrating together this wonderful time of the year

P.S. Would the person who brought the asparagus wrapped in bacon please step forward!!! YUM!!

Lake Grapevine Runners & Walkers Annual Holiday Party

Thanks Rick & Linda for a wonderful party!

Kelly Richards and Kelly Eppelman celebrate the Eppelman twins first RAW holiday party.

Über-hip couple, Mike and Susie Eccleston.

Courtney Noell, Chuck Kennard and George Rivero singing another chorus of “Feliz Navidad.”

Hosts Rick and Linda Fogle put on a first-class event.

White Rock Marathon Aid Station RAWaiian Style!By Bridget Smith

What do you get when you mix about 40 RAW volunteers, five gazillion gallons of Gatorade, lots

of water, rocking music, Hawaiian shirts, a slight tropical breeze, and about 4,000 runners? You wind up with a whole lot of fun and good times! That is exactly what happened on Sunday, December 10. In true RAW fashion (extra large purple shirts and all), we were able to have one of the best aid stations along the 2006 White Rock Marathon course.

It could not have happened without the overwhelming efforts of Thomas Okazaki (you know him as our own “T.O.”). T.O. rallied the troops to bring together a great crew for this year’s event. The team this year was made up of seasoned veterans (Joe Luccioni, Rick Sanford, Chris Reyher, Marty and Tia Metzger, K2, Ken McInnes, Gary Howsam, and John Bush, just to name a few) as well as a few new victims…er… we mean “newcomers.”

Extra special recognition goes out to Debra Stuart for her unbelievable spirit and energy through out the morning. You may remember her lovely Hawaiian “ensemble,” complete with grass skirt and flowered headband. Having

recently returned from Iraq, Debra may also get the award for most distance traveled to volunteer – having driven all the way from Ft. Worth. Thank you, Debra.

Making his very welcomed debut to the RAW team was our newest photographer, Matthew Barnhart. Thanks, Matthew, for some great behind-the-scenes shots of the RAW crew in action!

In closing, it can’t be said any better than Laura Hamil, Aid Station Director for this year’s race, did. For those of you who may not have seen it, the following is a direct quote from the email she sent to RAW thanking us for being there: “You all really ROCKED yesterday! I could not believe the enthusiasm with your group of volunteers. My day was so much fun because I got to visit so many of the aid stations and see you work. You all definitely know what you are doing! Your themes were great, your volunteers were great, and your food I got to sample really hit the spot!”

Next year’s race is already scheduled for Sunday, December 9, 2007. If you haven’t blocked that day off yet, consider it done! Aloha!

The “Purple People Cheerers” were in top form at the Mile 10 aid station, drawing big kudos from the Aid Station Director.



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My wife, Lorraine, and I had a great opportunity to vacation in The Netherlands this past September. We were joined by my mother who was also making her first trip to The Netherlands. Instead of staying in

Amsterdam, we found a hotel about 30 minutes west in a town called Zandvoort. It is on the North Sea and gave us some stunning views and sunsets.

We had a train station about a half-mile from our hotel. This made it so easy to get to surrounding towns, such as Haarlem and Amsterdam. The train would take us to the middle of the city, which was perfect for touring. The trains ran every 15 or 20 minutes, so it was great to get to and from any place we wanted to see.

Another benefit being outside the city was the open running space. Unlike a city filled with pedestrians, bikes, and traffic, Zandvoort was out by itself. It was separated from the neighboring town of Overveen by a nature park.

The park twisted through the sand dunes along the sea on brick paths.

The running was incredible. Occasionally, I’d see someone walking their dog, but I usually had the trails to myself. In the mornings, the sun came up over the dunes around 7:30 AM and made for a picture-perfect moment. Later each day, I would watch the sun set on the opposite side, over the North Sea. At night, not only could we see the faint lights of England, but countless stars and constellations.

We were fortunate to be able to take a trip to Europe last fall. And getting to stay in such a beautiful place was icing on the cake. It was so easy to balance our touring agenda with some unforgettable vacation running.

RAW Around the WorldKevin Wessels

Kevin Wessels trying his best to look European chic.


Four Marathons In Nine DaysBy Thomas “T.O.” Okazaki

It’s not every day you get to meet someone who has run four

marathons in nine days. Sometimes opportunities come along in life and you have to seize the moment when it comes. Back in November of 2006 that chance came along for me. Here is my story.

Along with training, logistics and planning become paramount in attempting an adventure like this. I also had to consider proper refueling, ice baths to minimize post race damaging inflammation, and massages to loosen up stretch-resisting knots in my legs.

The more marathons and ultras I run, the more my body seems to gradually adapt and my recovery time gets shorter. I ran my first marathon in December 2002 in Dallas. After four years and 36 ultras and marathons, I was ready for this. Along the way, I did a number of marathons on

back-to-back weekends starting with the Austin/Cowtown combo in 2004.

In the past, I always had to choose between the Rockledge Rumble 50K and the San Antonio Marathon because they were scheduled on the same weekend. This year it would be different. I would run them both.

I agonized over my choices for the following weekend: (a) Ultracentric 6-hour / Louisiana Trail 50K or (b) the Oklahoma Marathon / Route 66 Marathon, together in Tulsa, Oklahoma. I chose Tulsa because both races would be in the same city, allowing more recovery time. Also a large number of RAW members would be there that weekend.

I was extremely fortunate that the weather was ideal for distance running on both weekends: sunny, cool, low humidity, and temps in the upper 50s. With the exception of some small hills at Rockledge Rumble, all three marathons were flat, fast, and smooth.

Rockledge Rumble 50K: I lead off with the longest and hardest race and got it over with. I didn’t worry about the next day because it was going to

hurt anyway. Trail runs are easier on my body. Besides, I love how well they feed you during and after the run. My biggest concern was spraining an ankle or not making the cutoff time. I tried not to worry about it and just run hard and fast.

My finishing time was 6:19 and getting close to 2 p.m. There was no time to lose. A 5-hour drive to San Antonio awaited me. I try to eat twice between marathons, once right after the race and then as close to my normal dinner time as possible. Pasta seems to work best for me, but Brahm’s works, too. I ordered the usual: grilled chicken sandwich, fries, Sprite, and a banana split.

San Antonio Marathon: It’s always good to arrive at a marathon early because there’s a better chance of finding a good parking place. I rolled into San Antonio at 10:00 p.m. the night before and parked my car in an AMC theater parking lot and slept inside my vehicle until 3 a.m. I got up and drove to the Alamo at 4 a.m. By contacting the San Antonio Road Runners, I was able to get my race packet picked up for me since there was no way I would be able to make the race expo in time on Saturday.

This revamped marathon was a pleasant surprise. It could be the next best-kept-secret in Texas. San Antonio finally got their course right. There were no more double loops or big hills. It was a fast and scenic loop through the rural areas of southeast San Antonio following the trail of historic missions. I ran a hard 2 hour half marathon. I faded a little after that, but slammed down the last 3 miles. I roared into the Alamodome at 4:27.

Oklahoma Marathon: How do you get two marathons scheduled on the same weekend in the same city? I had concerns that this little, grassroots event would be canceled because the Inaugural Route 66 Marathon was scheduled for the following day. The early registration list was depressing considering the number of runners in previous years. This was a shame because this little marathon really turned out to be a something special. Just because something is bigger doesn’t necessarily make it better. This event harkens back to a simpler time. Where this marathon lacked in size and glitz it more than made up for by its innocence and charm.

The marathon course was four loops through a scenic, paved trail in a wooded park along the

Arkansas River. A number of delightful monuments and statutes dotted the course. As a tradition, all participants were handed a red balloon to release at the start. The top 50 finishers were given a customized plaque with the finishing place on it.

I traveled to Tulsa with Kim Danahy and Tony “Flash” Flesch. I was surprised by them a number of times

along to course. They appeared out of nowhere to take pictures and cheer me on. The main road, not too far from the trail, made following your favorite runner very easy by car. After 19 miles, I still had a shot at finishing around 3:35, fast enough to qualify for Boston. Unfortunately, lactic acid began to take its toll and I finished around 3:50.

I hope this marathon is back again next year. The half marathon course, which was just a simple out and back, would be a must do. I went back to the hotel for another ice bath and a foam roll massage. Surprisingly, nothing much was open in downtown Tulsa on a Saturday afternoon. We did find a Subway sandwich shop and I wolfed down a sandwich, chips and a Sprite.

The Inaugural Route 66 Marathon: Don’t you just love inaugural marathons with their brand new course, extra goodies, and the excitement? This was the big race in Tulsa that weekend. A huge highlight was listening to fellow RAW member, Sam Thompson, speak at the pre-race pasta dinner. He talked about his recent 51 marathons, in 50 states and DC, in 50 days.

After the start, my legs loosened up. I carried a zip lock bags of cookies and munched on them to keep fueled. It was strange seeing the other marathon course I ran the day before off to the side in the park. I took advantage of the tail wind going out, but got punished by it on the way back. I noticed a few other runners on the course who also ran the marathon the previous day. I hit the halfway mark around 2 hours. I was less fresh today and crossed the finish at 3:58.

After the disappointment at the Heartland 100-Miler in early October, this was a very gratifying moment. I used these four finishing results to qualify and join the Marathon Maniacs at the Ruthenium level as MM #408. I found it is better to get right back into the saddle again after a setback and just move on to your next big racing goal, rather than sitting around and wondering what might have been. You never know what each year will bring. If there is something out there that you want to do, don’t wait, do it now.

Aim high and chase your dreams!

WACO - Grapevine Faith cross country coach, Keith Hale, said the goal for his boys and girls teams entering Saturday’s TAPPS State Championships was to be on the podium, signifying top-three finishes. His squads achieved those objectives, and the boys squad came tantalizingly close to a second consecutive state title. Faith’s boys, the reigning Class 3A champions, almost won the 4A title, finishing one point behind defending champion Ovilla Christian at the Bear Run Cross Country Course. Faith’s girls, third in 3A last season, took second, also behind Ovilla Christian.

“I’m very, very pleased,” Hale said. “To finish one point behind a great team like Ovilla is a great achievement. We knew they were going to be the team to beat. We came close.”

The difference in the race was that Ovilla’s boys placed their five qualifying runners in the top 28; Faith had four.

Ovilla finished with 76 points to Faith’s 77. “We were thinking we could get first or second,” said Faith’s Austin Bracy, who was third overall. “We knew it could come down to one or two points, and it came down to one point. But our team ran their hearts out. That’s all that matters.”

The girls were paced by an unlikely leader in freshman Brittney Brooks, who finished third in 14 minutes, 1.96 seconds. Brooks finished only six seconds behind the winning time, and it was only her second race of the season. Kirsti Wallace joined Brooks in the top 10, finishing ninth. Faith tallied 50 points to Ovilla Christian’s 30.

Grapevine Faith 2nd at State Cross Country ChampionshipsBy Milenko Martinovich, Star-Telegram Staff Writer

Editor’s note: Keith Hale is a RAW member and this son’s Andrew and Joseph are on the Grapevine Faith team.

January 1, 2007 dawned as a sunny, chilly, breezy morning. It was ideal for staying in bed, yet over 40 hearty (or was it hungry?) individuals gathered for

the first-ever RAW Recovery Run. Most everyone kept their run or walk brief with the exception of Mark Miller who ran 13 miles.

Runners, walkers, and slackers alike were treated to a wonderful breakfast cooked by Cindy Lee and Bridget Smith that included cooked-to-order waffles, scrambled eggs, pounds of bacon, and dozens of pastries and sweets. There were gallons of coffee and the Champagne was still flowing at the mimosa bar.

Everyone that participated in the activities was given a 2007 Runner’s World calendar courtesy of Bart Yasso. A run or walk with friends, followed by an abundance of food and a gift...what a RAW-onderful start to 2007!

RAW Recovery Run Starts 2007 on the Right Foot

Cindy Lee making her speciality: RAWaffles


Four Marathons In Nine DaysBy Thomas “T.O.” Okazaki

It’s not every day you get to meet someone who has run four

marathons in nine days. Sometimes opportunities come along in life and you have to seize the moment when it comes. Back in November of 2006 that chance came along for me. Here is my story.

Along with training, logistics and planning become paramount in attempting an adventure like this. I also had to consider proper refueling, ice baths to minimize post race damaging inflammation, and massages to loosen up stretch-resisting knots in my legs.

The more marathons and ultras I run, the more my body seems to gradually adapt and my recovery time gets shorter. I ran my first marathon in December 2002 in Dallas. After four years and 36 ultras and marathons, I was ready for this. Along the way, I did a number of marathons on

back-to-back weekends starting with the Austin/Cowtown combo in 2004.

In the past, I always had to choose between the Rockledge Rumble 50K and the San Antonio Marathon because they were scheduled on the same weekend. This year it would be different. I would run them both.

I agonized over my choices for the following weekend: (a) Ultracentric 6-hour / Louisiana Trail 50K or (b) the Oklahoma Marathon / Route 66 Marathon, together in Tulsa, Oklahoma. I chose Tulsa because both races would be in the same city, allowing more recovery time. Also a large number of RAW members would be there that weekend.

I was extremely fortunate that the weather was ideal for distance running on both weekends: sunny, cool, low humidity, and temps in the upper 50s. With the exception of some small hills at Rockledge Rumble, all three marathons were flat, fast, and smooth.

Rockledge Rumble 50K: I lead off with the longest and hardest race and got it over with. I didn’t worry about the next day because it was going to

hurt anyway. Trail runs are easier on my body. Besides, I love how well they feed you during and after the run. My biggest concern was spraining an ankle or not making the cutoff time. I tried not to worry about it and just run hard and fast.

My finishing time was 6:19 and getting close to 2 p.m. There was no time to lose. A 5-hour drive to San Antonio awaited me. I try to eat twice between marathons, once right after the race and then as close to my normal dinner time as possible. Pasta seems to work best for me, but Brahm’s works, too. I ordered the usual: grilled chicken sandwich, fries, Sprite, and a banana split.

San Antonio Marathon: It’s always good to arrive at a marathon early because there’s a better chance of finding a good parking place. I rolled into San Antonio at 10:00 p.m. the night before and parked my car in an AMC theater parking lot and slept inside my vehicle until 3 a.m. I got up and drove to the Alamo at 4 a.m. By contacting the San Antonio Road Runners, I was able to get my race packet picked up for me since there was no way I would be able to make the race expo in time on Saturday.

This revamped marathon was a pleasant surprise. It could be the next best-kept-secret in Texas. San Antonio finally got their course right. There were no more double loops or big hills. It was a fast and scenic loop through the rural areas of southeast San Antonio following the trail of historic missions. I ran a hard 2 hour half marathon. I faded a little after that, but slammed down the last 3 miles. I roared into the Alamodome at 4:27.

Oklahoma Marathon: How do you get two marathons scheduled on the same weekend in the same city? I had concerns that this little, grassroots event would be canceled because the Inaugural Route 66 Marathon was scheduled for the following day. The early registration list was depressing considering the number of runners in previous years. This was a shame because this little marathon really turned out to be a something special. Just because something is bigger doesn’t necessarily make it better. This event harkens back to a simpler time. Where this marathon lacked in size and glitz it more than made up for by its innocence and charm.

The marathon course was four loops through a scenic, paved trail in a wooded park along the

Arkansas River. A number of delightful monuments and statutes dotted the course. As a tradition, all participants were handed a red balloon to release at the start. The top 50 finishers were given a customized plaque with the finishing place on it.

I traveled to Tulsa with Kim Danahy and Tony “Flash” Flesch. I was surprised by them a number of times

along to course. They appeared out of nowhere to take pictures and cheer me on. The main road, not too far from the trail, made following your favorite runner very easy by car. After 19 miles, I still had a shot at finishing around 3:35, fast enough to qualify for Boston. Unfortunately, lactic acid began to take its toll and I finished around 3:50.

I hope this marathon is back again next year. The half marathon course, which was just a simple out and back, would be a must do. I went back to the hotel for another ice bath and a foam roll massage. Surprisingly, nothing much was open in downtown Tulsa on a Saturday afternoon. We did find a Subway sandwich shop and I wolfed down a sandwich, chips and a Sprite.

The Inaugural Route 66 Marathon: Don’t you just love inaugural marathons with their brand new course, extra goodies, and the excitement? This was the big race in Tulsa that weekend. A huge highlight was listening to fellow RAW member, Sam Thompson, speak at the pre-race pasta dinner. He talked about his recent 51 marathons, in 50 states and DC, in 50 days.

After the start, my legs loosened up. I carried a zip lock bags of cookies and munched on them to keep fueled. It was strange seeing the other marathon course I ran the day before off to the side in the park. I took advantage of the tail wind going out, but got punished by it on the way back. I noticed a few other runners on the course who also ran the marathon the previous day. I hit the halfway mark around 2 hours. I was less fresh today and crossed the finish at 3:58.

After the disappointment at the Heartland 100-Miler in early October, this was a very gratifying moment. I used these four finishing results to qualify and join the Marathon Maniacs at the Ruthenium level as MM #408. I found it is better to get right back into the saddle again after a setback and just move on to your next big racing goal, rather than sitting around and wondering what might have been. You never know what each year will bring. If there is something out there that you want to do, don’t wait, do it now.

Aim high and chase your dreams!

Thomas Okazaki and Tony Flesch after the inaugural Route 66 Marathon.


Keep Grapevine Beautiful Park Clean Up March 3, 2007 at 8:30 am

Casey’s Clubhouse (Park & Dove)

• Refreshments following clean up at 11:30 am.• Kids and families are welcome to participate.• Sign-up at the clubhouse or contact Thomas “T.O.” Okkazaki

Keep Grapevine Beautiful

Park Clean Up March 3, 8:30-12:30pm

I recently read the book, Einstein Factor, by Richard Poe and Win

Wenger. One of the chapters discussed a group of scientists discussing different experiments to create genius-level skills. One of the group members wanted to learn how to play the violin. She was instructed to pretend she was a famous virtuoso using a method called “Model Thinking.” While she would practice for her lessons, she would pretend she was this brilliant violinist half the time. The results were astounding. She had somehow tapped into her internal genius and shocked everyone on how quickly she learned to play the violin.

Setting up the plan: Hmmm. A light bulb went off in my head. Could I use this technique for running? Could I pretend I was a great runner and get similar results? I decided to do it while I was training for a trail marathon.

Activating the plan: I chose one of my idols as my “virtuoso.” Scott Jurek, who has won the Western States 100-miler seven times in a row and Badwater the past two years. I couldn’t think of a better person to emulate for my race.

The method called for the student to “enter” the expert’s body. For some reason, I wasn’t comfortable with that. Instead, I chose to let Scott Jurek “enter” my body to show me how to use my own running abilities. Granted, it was awkward, but I decided to stay with the technique.

The results: Our first workout was 6 x 800m repeats. While running, Scott

would “communicate” with me through a constant narrative. He would tell me what he was doing and why. From the first repeat, I was amazed at the difference in my running. Scott “ran” the first four intervals and they were so smooth. I ran the fifth one and felt that I was pressing the pace. He told me to relax, but my ego said I had to run as fast “by myself.” My pace was faster, but I felt bad. I put my final interval at risk just to run fast on this one trying to prove something. Scott ran the last one showing me why it’s best to run relaxed.

The next day, I had my weekly 6-mile run. What an eye-opener. I normally slog through this mid-week run, but Scott had us really pick up the pace. Surprisingly, it felt better and every mile was faster than the week before, It seemed like I was using more momentum at the faster speed and less strength.

More results: Each week, the runs got faster, but I didn’t feel like I was expending any more effort. It was amazing watching the running paces come down, not only during the week, but on the trails and my long runs. Each run thereafter, it seemed like I was becoming less connected to Scott while, at the same time, his techniques were becoming more ingrained. They came naturally to me and I adopted them as my own. I also saw that I could call on Scott any time I needed instant coaching. He helped me during some long runs, especially when I hit bad spots. I even called on him a couple of times during my marathon just to smooth things out and relax.

Take-aways: Most importantly, Scott left me with lessons that I would write down in my training log after each run. Here are some of the best and most interesting a-ha’s.

1. The more you relax, the faster you run.

2. You’re always preparing for the next section, whether it’s the next mile, the next 20 miles, or the next day.

3. You don’t race a marathon or run a 20-miler. Instead, you relax. The goal is to relax for all those miles.

4. It’s not about time, but running on feel. When you run relaxed, the times will come.

5. When running uphill, use your momentum and speed, rather than trying to push your body with one leg.

Final lesson: The most important lesson from using “Model Thinking” was to run like I was floating. By floating, you (a) increase endurance, (b) increase speed, (c) increase strength, and (d) decrease fatigue. Although it worked on the roads, floating really impacted my trail running. I was amazed at the distances I could cover with ease.

This was most evident in my trail marathon. Although it was a tough course filled with hills, stumps, and roots, I simply floated over the terrain and glided down the trails. My last miles felt as easy as my early miles. It was a run like I’ve never experienced before. Perhaps you could adapt this technique to help you achieve your own goals, whether they’re for running or not.

Learning to FloatBy Kevin Wessels

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Serving Lake Grapevine Runners and Walkers

My wife, Lorraine, and I had a great opportunity to vacation in The Netherlands this past September. We were joined by my mother who was also making her first trip to The Netherlands. Instead of staying in

Amsterdam, we found a hotel about 30 minutes west in a town called Zandvoort. It is on the North Sea and gave us some stunning views and sunsets.

We had a train station about a half-mile from our hotel. This made it so easy to get to surrounding towns, such as Haarlem and Amsterdam. The train would take us to the middle of the city, which was perfect for touring. The trains ran every 15 or 20 minutes, so it was great to get to and from any place we wanted to see.

Another benefit being outside the city was the open running space. Unlike a city filled with pedestrians, bikes, and traffic, Zandvoort was out by itself. It was separated from the neighboring town of Overveen by a nature park.

The park twisted through the sand dunes along the sea on brick paths.

The running was incredible. Occasionally, I’d see someone walking their dog, but I usually had the trails to myself. In the mornings, the sun came up over the dunes around 7:30 AM and made for a picture-perfect moment. Later each day, I would watch the sun set on the opposite side, over the North Sea. At night, not only could we see the faint lights of England, but countless stars and constellations.

We were fortunate to be able to take a trip to Europe last fall. And getting to stay in such a beautiful place was icing on the cake. It was so easy to balance our touring agenda with some unforgettable vacation running.

RAW Around the WorldKevin Wessels

Kevin Wessels trying his best to look European chic.

All force generated by the musculoskeletal system in the upper and lower body either originates, is stabilized by, or is transferred through the trunk and lower torso. Given this fact, if individuals are to develop their full strength and power potential, then focus should be placed on the core muscle groups. These include the abdominal, hip, and spinal musculature, as well as the deep trunk muscles. Core strength can be defined as the ability to attain and maintain proper alignments of proximal body parts during movement, in order to heighten the efficiency of distal body parts.

The relationship between core strength, speed and power capabilities is very important. Athletes must have the core strength to handle the horsepower they are capable of generating peripherally. Increases in speed and power require more core strength to handle this added load. Thus, simple testing to monitor core strength levels should be done periodically. Core strength erosion often masquerades as postural and technical problems. Also, core strength erosion is often indicative of lifestyle issues - poor nutrition, hydration, supplementation, or sleep habits.

Although many think of core strength being necessary in events with “impact” (jumps/throws), it is equally important in all events because it is a prerequisite to proper function of multiple muscle systems. Core strength is a prerequisite to efficient running, especially in the endurance athlete.

Your body must be not only strengthened, but muscle groups strengthened in the correct ratios in order to perform at optimal levels and prevent injury. Your core muscle group agonist/antagonist ratios should be: • Back/Abdominals - 3:2 • Hip Extension/Flexion - 3:2 • Hip Adduction/Abduction - 3:2

Of the three ratios listed above, the first is most often abused. It seems some of us are programmed to do 5 sets of 500 crunches for core strengthening and neglect the back muscles. An imbalance in any of the above ratios can lead to an inefficient running

gait, and/or injury. I could write another page on how to strengthen your cores, but instead I’ll include this website. http://exercise.about.com/cs/abs/l/bl _ core.htm. There is a great set of beginner exercises for core strengthening and stability using an exercise ball. Although not using a ball is acceptable, you will get a much more effective core workout using a ball. If you feel inclined to take it to the next level, or just want to ensure proper ratio balance then consult a personal trainer or sports medicine doctor.

There are several ways to test core strength balance. Muscle testing is the most common, but a gait analysis is also a valuable tool used by some sports medicine doctors to evaluate core stability and strength. A gait analysis will pinpoint any abnormalities in your gait biomechanics that could lead to an injury down the road. It will also help explain current pain patterns you may be experiencing at the time of the gait analysis. Some common running injuries associated with poor gait biomechanics or weak core strength include: • Piriformis syndrome • Iliopsoas tendonitis • Plantar fascitis • Runner’s knee • ITB syndrome • Achilles tendonitis • Shin splints

Some things that can affect your gait biomechanics include: injuries, running surfaces, muscle imbalance, and running equipment like shoes, socks, shorts, and tops.

You must have a strong core foundation to eliminate or reduce any chance of injury. Core strength is essential for power transfer from the lower to upper body and upper to lower body during all physical activities. A weak core, and lack of understanding of how core function affects movement and sports performance, will lead to diminished results and a greater likelihood of injury.

For information on obtaining a gait analysis, call Dr. Patrick Doyle at 214-969-6999.

Get HIPHealth and Injury Prevention: The Importance of Core Strength in the AthleteBy Dr. Patrick Doyle



Saturday – Huntsville, Texas: “Are you all right, sir?”

I opened my eyes and peered upward toward the sky. A nice gentleman was staring down at me, with a very concerned look on his face. “I’m OK, I’m OK, just give me few minutes.” Seconds earlier, I tripped on a hidden tree root at mile 13 at the Sunmart Fifty Miler.

As I was landing onto the soft sand, I pulled my right calf muscle. I was now on the ground, flat on my back, gritting my teeth and grimacing in pain. Soon, another pair of concerned lady runners stopped and asked if there was anything they could do to help. I tried to keep my cramping leg straight to prevent any further damage. Bending it only made it worse. I wondered if my 50-mile run was in jeopardy.

I had another bad fall again later in the race and stumbled and nearly went down many more times during the day. But, hey, that’s trail running at this wonderful state park, just south of Huntsville.

After doing the 50K race at Sunmart last year, I wanted to raise the bar and try running the 50 miler, this time, followed by the Dallas White Rock Marathon the next day. I had been looking forward to this weekend for almost a year.

I started running better. The pain in my calf subsided and my leg was loosening up again. The course seemed hillier than I recalled. There is a remarkable section on the 50-mile course where you pass close to a dam. One can see the start across the lake and hear people partying. On the third of four twelve-and-a-half mile loops, I was ready to jump in the water and swim across, because I was tired and feeling bad.

Even though I felt bad between miles 25 and 35, I made sure to keep eating and drinking to refuel and keep up my electrolytes. In long events like this, when you’re running all day, the body does have the ability to recharge again. I have an ultra pace and a race pace. Right now, I was in neither; I was stuck in survival mode, trying to get past that critical cutoff time before the final loop.

In running ultra distances or even back-to-back marathons, the mental game is so crucial. I try to defeat the course with my mind first by visualizing a successful finish and reaching certain goals. Confidence, focus and perseverance are all key elements. Try not to limit yourself in what you think are capable of doing.

As I started my final loop, my spirits were lifted by the fact I was only going to have to navigate this course one last time. I also didn’t want to be out on these trails after dark, so that was another good reason to move faster.

I felt more alone during those final ten miles. Most of the 50K runners had finished for the day and the 50 milers were now all spread apart. I enjoyed the solitude. Feeling strong, I did end up passing a good number of runners toward the end. After three loops, I was more familiar with certain landmarks which were going by much more quickly.

As I finished, the clock read 10:38 plus change. Wow! What an enthusiastic and loud crowd at the finish. One could barely be heard talking over all the whistles and noise. I had lost my afghan blanket at Bandera last year, so I was so delighted to see that they were still being included in the finisher’s award selection. The newly-designed Summart Tyvek jackets also looked sharp, so I glady coughed up some more dinero for that too. Hey, if you just ran 50 miles you might as well reward yourself, right?

Sunday – Grapevine, Texas: The alarm clock went off at 5 a.m., arrrgh, but fortunately, the White Rock Marathon is a late 8 a.m. start. I had plenty time to get ready. I drove to American Airlines Center and parked my car. I like to keep a sleeping bag in the car to keep myself warm and read the Sunday paper as I wait for the start. When doing back-to-backs, I like to stay off my feet and relax as much as I can.

It normally takes about 2 to 3 miles to get loose, but I was encouraged how much better my legs felt than last year. I have found I really prefer to get off the course as soon as possible, when doing these doubles, so I try pushing the pace for the first half and see how the cards fall from there.

I look forward to checking in on the RAW aid station at Mile 10 and hope everything is going well for the many volunteers helping out that morning. When that moment came, it was definitely one of the highlights of the day. I gave a lot of high fives, hugged one of my aid station captains, Bridgett Smith, and gratefully chugged down a bottle of Sprite generously provided by Byron Benoit.

I was also carrying some Oreos, affectionately called “TO-reos” by some friends at the clubhouse, and Chips Ahoy cookies in a zip-lock back to keep me going. I know gels are used successfully by many

runners, but, to be quite honest, I prefer the taste of real food. I rely on cookies, cola, pretzels, and PBJs on my longer ultra runs. The junkier foods get into my system quicker and provide the calories that I need.

I started to feel bad along the east side of the lake, but kept driving my arms to keep the pace up. There were no legs cramps coming up that big hill at 20 miles. That was a relief! My pace was slowing a bit, but I was still making good time. I started to get hungry, despite having cookies with me, along Swiss Avenue, so I grabbed some starchy pretzels from a kind soul and that really seemed to help.

This year, they started the half marathoners an hour later, so there was now more company on this part of the marathon course than in previous years. With two miles to go, I knew finishing was no longer an issue. I wanted to come in strong so I started to push the pace. There is nothing more gratifying than to be able to finish the last mile of a marathon flying down the road.

A little bit of a drizzle start to fall when I finally crossed the finish line at 4:20:48. Ironically, it was a PR for the White Rock Marathon, and after five attempts, it came after running a 50-miler the day before! It was just another reminder how much hard work and perseverance in your training will eventually pay off for you as a runner.

It doesn’t matter what race, sex or age you are…once you’re at the starting line, it’s just you, the clock, and whatever goal you have set for yourself. Run your own race and enjoy the day. See you on the trails!

SunRock II: Sunmart 50 miler/White Rock Marathon DoubleBy Thomas “T.O.” Okazaki

Thomas Okazaki trying to get through the throngs of T.O. groupies.


Getting Started: Start SlowlyRun more slowly than you think you should.

The quickest way to get burned out on a new running program is to start out too quickly. Even the most seasoned veteran can fall victim to this, usually when racing. It’s not always easy to hold back, especially when you’re eager, excited, and anxious for results.

To determine if you’re running the “right pace” try the one and only training method that has not been disputed or re-written over the years: the “talk test”.

You should be able to talk comfortably while running; slow it down if you’re running out of breath. Don’t hesitate to alternate running and walking. If you feel lousy, take a breather and walk for a while. It’s not a sign of weakness, just common sense. The aim is to “train, not strain.” If you are already fit from another sport, such as cycling or swimming, it is still important to go a little easier at first than you might want to.

The important thing in the first few weeks is to get in the habit of exercise. Develop a training routine and make it part of your schedule. It doesn’t matter where or when, but try to be consistent. Find a training partner, if possible; on days when motivation is low, a commitment to meet your partner will help keep you going. If you do run with a partner, it should be someone of similar fitness. Joining a club that caters to beginners can help with motivation and be a good source of advice and coaching.

First Steps The New Runner’s Guide

Runners Speak: AerobicExercising or running at a steady pace so that the exertion level does not leave you excessively out of breath.

Equipment, Gadgets & Gizmos: Penguin Sport Wash®

Ironically, exercise, especially running, is hard on technical apparel. Using the apparel for the very purpose it was designed for can actually ruin it. Sweat, grime, sunscreens, and lotions can ruin the effectiveness of technical gear, retain residue, and leave an unpleasant smell (even before you begin your run).

Penguin Sport -Wash®This wash is a residue free detergent that removes trapped odors and restores factory applied waterproofing to high-tech fabrics.

Available at: http://store.gifts-for-runners.com/penspw.html

Do Try This at Home: A Runner’s Guide to Ice BathingBy Julia “J-Lo” McCloud

Most of us feel pretty accomplished after a 20-miler and a post-run ice bath is the last thing we feel the

need to conquer. But, before you ditch an icy dip for Los Amigos and a hot shower, allow me to impart my humble, tried-and-true experience on the subject: It works.

Now, I don’t have a flashy expert quote to insert here, and frankly I’m not going to insult RAW’s savvy readership by preaching the benefits of icing ad nauseum. But, spend 10 minutes on the rocks, and you too will enjoy freedom from the pain and discomfort that accompanies the joint-pounding, masochistic pastime we call long-distance running

For those of you willing to try this at home, simply pour three bags of ice into a tub filled, to hip-level, with cold water. Clothing is optional, but I’ve found that pre-heating a sweatshirt in the dryer helps, as does sipping a hot beverage. I also recommend that someone keep you company (not recommended for new relationships or children, however, as colorful language is imminent). Finally, set a timer. Enduring this frosty fix for 10 minutes earns you bragging rights, but sit there any longer and you’re just plain stupid.

I hope at least one of you will heed this advice and experience the benefits of ice bathing. Most of you, however, are going to toss this advice right into the runner’s best-practices graveyard, where it will rest alongside stretching and proper nutrition.

Keep your RAW membership current

RAW now offers on-line renewals (and new memberships) through Active.com.

http://www.active.com/event_ detail.cfm?event_id=1310038

Of course you can still renew at the clubhouse or through the mail. Fill out the membership

application on pg. 27 and drop it off or send it in.


On Your MarkDealing with SetbacksBy Mark Miller, 2005 RRCA Southern Region Runner of the Year

Abraham Lincoln is widely regarded as one of our nation’s greatest presidents. However, on his path to greatness, he experienced the following: His younger brother and mother died during his youth and a sister died during childbirth. His first love died in 1835. In Lincoln’s first political campaign (Illinois Legislature), he finished 8th out of 13 candidates. He twice lost campaigns for the U.S. Senate. He filed for business and personal bankruptcy at one time in his life. Two of his own children died before the age of 13. Despite these setbacks, Lincoln is remembered as one of the most influential people in American history.

If you run and race long enough, you will likely experience a setback in your running. A series of sub-par performances will leave you scratching your head. An injury can sideline you. Illness or fatigue will cause you to miss key workouts. It happens to just about all of us at some point. How we deal with these setbacks can reveal a great deal about us as runners…and maybe even about us a people. Here are six keys I’ve found in overcoming setbacks:

1. Be honest with yourself. Was your setback self-inflicted? Did you over train, under train, overeat, under sleep? If we look close enough, we can usually pinpoint a cause and effect relationship.

2. Allow yourself time to heal. I once missed an entire season in college because I kept trying to come back too soon and ended up worse off for it. The wait can be frustrating, but it is a necessary step in the process.

3. Learn from the experience. This follows naturally from honest self-evaluation. Every experience in our lives — good and bad — can and should be a learning experience. We can glean lessons that allow us to come back healthier, fitter, and smarter.

4. Rely on others. When you’re struggling with your running, talk to others about it. RAW is full of wonderful, caring, and knowledgeable people who are willing to help. If you’re experiencing a problem, chances are that someone else in the club has gone through something similar. Tap into that experience, not only for insight, but for encouragement and support.

5. Get back in the game. No setback is permanent. Injuries do heal. As soon as it does, get off the couch. Don’t be discouraged if your first several workouts and races back are slower than before. Just keep getting out there and improvement will come.

6. Use your set back as a motivator. Nothing increases my desire to run like not being able to run. If an injury forces you to the sidelines, let that downtime remind you why you love running and let that strengthen your drive. Volunteer for a race or two, and you’ll be itching to get back out there.

We all experience set backs. How we deal with them goes a long way in determining our success in running…and beyond.

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good…get your RAWear now!Summer wear: singlets, Cool-Max hats and shortsSafety wear: long sleeve bright yellow shirts

Whether training or racing…always look


I didn’t plan to run a marathon in 2006. In fact, if anyone had

suggested it in January, I would have laughed…a lot. I rediscovered running in April 2005 after a good friend very strongly reminded me that I had been an athlete back in college. I was 42 years old, way overweight and had recently been sent to the emergency room by my doctor for high blood pressure that was close to stroke level. I ran in college as part of field hockey training and sporadically over the years, but not very far and not very fast.

As I got into a good exercise routine and started watching my diet, the pounds started to fall off. I set a goal over the summer to finish a 5K under 30 minutes and finally achieved it in November 2005. That was the first time I was able to run the whole 5K distance. I also reached my target weight in December 2005 – 60 pounds less than I weighed when I started – and am happy to say I am still at the same weight today.

In the fall, I went online to Runner’s World and followed the beginner 10K training plan and ran the 10K at the Cowtown Marathon in February 2006 – a cold, miserable rainy day – and reached my goal of finishing the race in under an hour. At that point, I was completely hooked on running. I ran another 10K in April and decided I wanted to try and run longer distances.

I heard about RAW from several races and went on a Sunday morning to run with the club. I was able to finish the whole eight miles that day (thanks Kirsten Keats!) and knew I found a running home. I set a goal of running the Dallas Half in

November and gradually started increasing my distance.

As my mileage increased and I spent more time with RAW, I started really considering training for a marathon. I set Spring 2007 as my target. I found out in July that I would be moving to Seattle in the fall and registered for the Seattle Half Marathon. During the summer on a long run, someone asked me which race I was training for. It occurred to me that maybe I could run a marathon in 2006. At the end of August, I changed my registration for Seattle to the full marathon.

I woke up on Marathon Day to find that it was a cold, miserable, rainy day. It was close to freezing and actually snowed driving down to the start. We were freezing waiting to get started, but by the time I saw the first mile marker, I was nice and warm and happy with my decision to wear shorts and a jacket.

It was really fun to run through downtown Seattle and then on the floating bridge over Lake Washington. That was probably my favorite part of the race. I had to watch my pace during the first 10 miles or so, trying hard not to go too fast with all the excitement of actually running a marathon. I wanted to make sure I would have enough left to finish. As we turned to the hilliest part of the race at mile 20½ - and it was literally a turn straight uphill - I was very glad I had been training on the Seattle hills since October. We ran hills for about four miles through the Seattle Arboretum until it flattened out again for the last push back through downtown to the Space Needle.

I had three goals for this marathon (thanks, Tony Flesch!). The first was to finish and feel good, the second was to beat five hours, and my stretch goal was to hit 4:45. The first time I knew I could hit my stretch goal was right after mile 23. I absolutely knew I would hit my goal at mile 25. I know I ran the last mile with the silliest smile on my face and am fairly sure I ran it faster than any of the other miles. As I approached the

finish line and could see that I would beat my goal (I finished in 4:40:37), the grin got bigger and I have to admit that I did cry as I crossed the finish line.

I will never forget running my first marathon. I am looking forward to running my next one in Eugene and I registered to run Seattle again next year. Thanks to all of the encouragement from my RAW friends, especially Tony, who provided endless encouragement in person and via email, Joe Luccioni, Tom “T.O.” Okazaki, Kirsten, and Chris Reyher. Special thanks go to my husband, Randy, for his continuous support of my 4 A.M. running habit and for being out there in the rain for me during the marathon. I couldn’t have done it without everyone’s support.

Running My First Marathon & Beating My Goal!By Jessica Roberts

I had three goals for this marathon…to finish and feel good, to beat 5 hours, and my stretch goal was to hit 4:45.


Columbus Marathon 2006By Tony “Flash” Flesch

Shortly after the Austin Marathon last year, Staci “Tini” Rivero and I made a plan to run the Columbus Marathon.

It wasn’t long before we had a group planning to go: Tini & George Rivero, Noreen “Diva” Henry, Julia “J-Lo” McCloud, Rick “Supa” Sanford, and me. Ray Henry also planned to go to cheer on Diva and do a brewpub tour.

J-Lo (an Ohio State Buckeye alumnus) struggled with some injuries early on and was the first to drop out of the race. Rick decided to run a 40-miler in North Carolina the weekend before. In the meantime Steve “Dog Dude” Rush and Mark Sparks (if he could arrange his work schedule) decided to join. Of course, training for an October marathon means you get to train in the nice HOT, Texas summer. I think I heard Tini once say she was never marathon training in the summer again – but I am sure she forgot it by now! Even with the heat, training went good throughout the summer. Good until three weeks from marathon, that is. That’s the date that Diva broke her foot…again, just as she had done earlier in the year three weeks from Austin. The next time we train, her three-week-out long run plan is not to get out of bed that day!

Mark Sparks arranged his schedule to run, and Diva was now out, so Sparks copped Diva’s room on the VIP level of the Hyatt — sweet! Tini & George, Sparks, and I arrived on Friday. Dog Dude had gone a few days earlier to visit his Buckeye relatives, and I was staying a few days extra to visit my Dad.

We all met Friday to visit the Elevator Brewpub Microbrewery where we sampled some microbrews such as ‘Bleeding Buckeye Pale Ale’. Then we headed back to the hotel and the VIP room. We pretty much took over the Concierge Suite on the VIP floor for the next few days! Needless to say, the concierge, Quinn, knew us by name and what we liked, by the time we left.

On Saturday morning, we went to the marathon expo. It was a very nice expo for a mid-size marathon, bigger than many much larger marathon expos, with lots of free stuff and free food. Tyson Food’s main plant is in Ohio and they had a big booth, so we sampled plenty of chicken. There were also lots of Clif bars & Blocks. I think there might even be a picture or two with the Clif Shot girls to prove it.

After several hours at the expo, we went back to the hotel to relax a little, then decided to go to an historic area of Columbus called “German Village” for lunch. This area was originally settled in the early 1800s by German immigrants and the buildings have been fully preserved and restored. We went to the Schmidt’s Sausage Haus and Restaurant for lunch, which has been a landmark and in the same location since 1866. After lunch, we walked around the village and inside a few shops for awhile. We purchased some chocolate / peanut butter buckeyes as well as some authentic buckeyes. A buckeye is a nut, similar to a chestnut, from a buckeye tree.

We went back to the hotel and relaxed in the VIP room and watched some TV and chatted. In no time it was time for dinner. After checking out a few places, we decided to go to the Spaghetti Warehouse for dinner, which was located in an old ice house. It was a very “cool,” pun intended of course, building. Then, we went back to the hotel for some rest and to get ready for the morning.

On Sunday morning, we all met in, where else, but the VIP room. From the VIP room on the 12th floor, you could look right down on the Marathon start line which was awesome. We stayed in there until fifteen minutes before the start, walked out and into the start area, saw the National Guard flyover and we were off and running!

Columbus has a great course. It starts downtown on a nice wide street, goes through some pretty neighborhoods, then into the historic German Village. The runners then travel by the Brewery District, the Arts District, and all around the Ohio State University Campus and Buckeye Stadium, before returning through Victorian Village to a fast downhill finish in the Arena District. It was perfect weather, great friends, and a terrific time in Ohio. As Diva would say, “Gooooo Buckeyes,” or did she say “Bucket Heads?”

Twas early on the morning before Christmas…By Marty Metzger

…and I was running northward near Scott’s Landing, reflecting on what a special day tomorrow would be, and that tonight would be Christmas Eve! As I scanned the trail ahead, I noticed three men in coats walking northward with an unusual sense of purpose. This is rather unusual for this area, and I thought about it as if it were the three modern day wise men headed toward their urgent appointment later that evening.

As I ran closer, my vision of three kings turned out to be Joe Luccioni, John Bush and Chris Reyher, who felt compelled to comment about my running attire, “Hey Marty, what did you do - decide to run in your pajamas?”

Hah, three wise men? No, just three wise guys.

Hansel and Gretel, aka Staci and George Rivero, test out their marathon clothes the day before the Columbus Marathon.

How long have you been running? I’ve been running since 2002.

How long have you been a RAW member?A little over a year.

How did you find out about RAW?Through my newlywed husband, Rick Hanson and Craig Minyard.

Who was the first person you met at RAW, or that first showed you the trails or really “took you in?”Tony Flesch & Staci Rivero. I could barely keep up with them the first time out.

Why running?It is a time for me think and clear my head. I love my early runs, when I get to see everything from shooting stars to the sun rising.

Do you have a favorite place to run? Mission Bay, San Diego.

What has been your fondest running memory?When my husband proposed during a trail run in Vermont.

Where is the most unusual or unique place you’ve ever run?The beaches of Costa Rica.

What do you consider your biggest running achievement?My first marathon last year at White Rock. I’ve haven’t been running for all that long and still have many goals that I would like to achieve.

What running gear would you never travel without?My green hat that our dog, Sophie, took a bite out of.

Do you do anything special before or after running or do you have any pre/post-race ritual?Usually after a long run or race I go over to Chick-fil-A and get a large Chocolate milkshake, with extra whip cream and a cherry on top.

GU, Gel, or Gatorade?GU

What has running taught you about yourself or what have you learned about life through running?It has giving me a great sense of confidence and achievement, knowing that I can train hard for 8-12 weeks, then finishing a race and meeting my goal time.

What would the members be surprised to learn about you?When I turned 16, I got my tongue pierced. It was a phase, I took it out after a year.

Anything else you’d like to add?That’s all I have to say about that...


In Step With Jessica Hanson

Jessica Hanson is all smiles, even when the weather is “Too Hot To Handle”.


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Kristen JettChuck KennardDaryl LaneyNate Langston and FamilyCindy LeeThe Luccioni FamilyLaurie & Jim LukanichVern LumbertJulia McCloudMark MillerLiz & Paul MusicoThe Pugliese FamilyAlison RepassKaren & Roy RobertsonTim RocheSteven RushDoug RyanKevin SmilieDuncan StewartDon & Julia StromeMark StuderTerry & Mike ToceKevin & Lorraine WesselsNoel Widdowson & Lauren WallachJulia WissbaumTom Zack

MEMBERSHIP

UPDATEWelcome to all our new members

Keep your RAW membership current RAW now offers on-line renewals through Active.com.

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

RAW RACE RESULTSPlease e-mail your race details to thomas “t.o.” okazaki at [email protected]

From 5Ks to uLtrAS

September 24, Ft. Worth TXFwrC river ranch 5KLetha Cruthirds: 24:00, 1st AG

September 30, Lake Tahoe, CAthe midnight express 72 mileLake tahoe ultraSam Thompson: 12:19:11, 4th Overall

September 30, Keller, TXthe wild wild west Fest 5KDale Mauger: 23:22.5, 1st AG

October 7, Leavenworth, WALeavenworth half marathonJessica Roberts: 2:14:28, 1st Half Marathon

October 7, Munich, Germanymunich marathonKirsten Keats: 4:08:19, PR

October 7, St. George, UtahSt. George marathonDoug Keeffe: 3:34:26, Boston QualifierMary Keeffe: 4:14:33, PR

October 7, Greensboro, NCtriple Lakes trail race 40 milerRick Sanford: 8:39:11Kelly Richards: 8:39:11, 1st AGtriple Lakes trail race marathonKevin Wessels: 5:02:27

October 8, San Jose, CASan Jose rock ‘n’ roll half marathonMark Sparks: 1:33:47, PR

October 8, Scranton, PASteamtown marathonLee Robodos: 3:07:55

October 14, Grand Prairie, TXLake Joe Pool Pumpkin run 10KKen Hall: 34:42, 2nd MMW, PR

October 15, Lowell, MAbay State half marathonJessica Hanson: 1:39

October 15, Columbus, OHColumbus marathonMark Sparks: 3:38:28Staci Rivero: 3:49:57Steve Rush: 3:57:50Tony Flesch: 4:08:41Columbus half marathonGeorge Rivero: 2:09:04, PR

October 15, Hendersonville, NCDupont Forest trail marathonByron Benoit: 3:29:53, 3rd AG

October 15, Lawton, OKwichita mountain wildlife PreserveSpirit of Survival marathonTodd Roper: 4:18:20, 2nd AG

October 15, Dallas, TXwaterworks 25KJill Smith: 2:54:02, 3rd AG

October 21, Valley Ranch, TXvalley ranch Pumpkin Dash 5KMike Evans: 21:01:00, 3rd AGGregory LaMothe: 21:54:40, 1st AG

October 22, Chicago, ILLaSalle bank Chicago marathonJon Korte: 2:50:32, PRRos Dalrymple: 3:25:56, PRNate Langston: 4:05:03, 1st Marathon

October 22, Seattle, WAhusky Stadium, uw Dawg Dash 10KJessica Roberts: 57:54, PR

October 26, Ft. Worth, TXFriends of the river 3.4 milerKen Hall: 18:42, 1st Overall

October 28, Ft. Worth, TXDFw mud run(Coed Teams)Team: Dirt Mama and The Dirty Boys6th OverallAlan Walker: 1:19:18.3 (individuals)Todd Roper: 1:17:50.3

October 28, Grapevine, TXDouble trouble 5KStan Ujka: 18:59, 1st AGDavid Smith: 19:13, 3rd AGJoseph Hale: 20:37, 2nd AGMatt Green: 21:53, 2nd AGChuck Kennard: 22:01, 2nd AGSpareribs LaMothe: 22:09Bridgett Smith: 23:40, WMWMatthew Barnhart: 23:56, 1st AGThomas Goodwin: 23:59, 1st AGCade Evans: 24:00, 3rd AGHelene Walker: 24:04, WGMWMary Ann Cavio: 24:19, 1st AGTony Flesch: 25:53, 3rd AGTiffany Bruce: 26:09Mary Keeffe: 26:17, 1st AGTim Roche: 26:48Kathy Krell: 27:18Don Krell: 27:21, 1st AGBlaine Covington: 27:23, 2nd AGTina Covington: 27:25, 3rd AGJack Hase: 29:40Ross Darrow: 31:44Double trouble 10KKen Hall: 35:01, 1st Overall WinnerCraig Minyard: 36:42, MMWMindi Rice: 39:21, 1st Overall FemaleStan Ujka: 40:10, 1st AGJack Hase: 40:25, 1st AGDavid Smith: 41:08, 2nd AGChris Hillen: 41:38, 2nd AGDavid Ball: 45:15Julie Kaner: 46:03, 1st AGChuck Kennard: 46:44Matt Burns: 47:12, 1st AGDoug Keeffe: 47:33, MGMW

Kyle Keifer: 54:16Helene Walker: 54:27, 1st AGTim Roche: 54:55Tony Flesch: 55:26Bridget Smith: 57:18, 1st AGJason Anton: 58:43Mark Minorik: 58:59Erin Dugan: 1:04:55Ross Darrow: 1:10:02

October 28, Huntsville, TXrocky raccoon 50KScott Eppleman: 4:13:09rocky raccoon 25KDale Mauger: 2:24:47

October 29, Waco, TXmiracle match marathonSteve Grady: 4:42:29

October 29, Washington D.C.marine Corps marathonDean Baranowski: 3:23:42Dan Cole: 3:33:04Chris McConnell: 3:41:16, PRLori Cerami: 4:19:10Alan Noell: 5:29:47marine Corps 10KRhonda Houston: 1:00:45

October 29, Palo Duro, TXPalo Duro trail 50 milerLetha Cruthirds: 10:49:31Palo Duro trail 50 KmMarty Metzger: 6:15:09, PRJack Green: 6:43:02, 1st 50KThomas Okazaki: 7:07:24Palo Duro trail 20 KmKen Mcinnes: 1:51:12Doug Noell: 2:22:01Tia Metzger: 2:47:29Alma Luccioni: 2:52:07Courtney Noell: 2:54:46Alan Engisch: 3:01:35Joe Luccioni: 3:02:13Chris Reyher: 3:18:45Millie Rosario: 3:22:00Evelyn Luccioni: 3:51:27John Bush: 3:54:05

November 5, Dallas, TXthe Dallas running Club half marathonJeff Garber: 1:22:24Troy Pruett: 1:23:28, 2nd AGJon Korte: 1:23:20Duncan Stewart: 1:23:34Thomas Okazaki: 1:34:35Scott Decker: 1:35:46Chris Hillen: 1:36:44Steve Bryant: 1:40:38Mike Eccleston: 1:42:32Rick Sanford: 1:42:40Doug Noell: 1:44:52Doug Keeffe: 1:45:56Mark Studer: 1:46:37Neil Sobol: 1:47:54Al Walker: 1:49:29Staci Rivero: 1:50:21


Julie Kaner: 1:50:42Mary Ann Calvio: 1:56:30Adrienne Stipe: 1:57:39Carl Stipe: 1:57:39Todd Roper: 1:58:11Tony Flesch: 1:58:40Michael Ahearn: 1:58:40Julia McCloud: 1:58:40Brad Frazier: 2:00:02Cevin Wyatt: 2:03:30Holly Winter: 2:04:03Mary Keeffe: 2:04:20Kim Danahy: 2:04:43Richard Maas: 2:06:53Kyle Keifer: 2:07:06Don Porter: 2:08:30Joy Townsend: 2:09:12Debbie Bryant: 2:10:02David Dorband: 2:10:16Jessica Roberts: 2:11:16, PRTerry Toce: 2:11:18vern Lumbert: 2:11:27George Rivero: 2:11:59Will Hall: 2:15:54Tracy Begland: 2:27:34Susan Woodward: 2:27:36Janet Dixon: 2:40:39

November 5, New York City, NYnew york City marathonKelly Richards: 3:37:59Letha Cruthirds: 4:35:03Andrea Lorden: 4:41:05Ross Darrow: 5:31:40Jill Smith: 5:40:50

November 11, Dallas, TXtexas Asics Stampede 20 milerRick Hanson: 1:59:53.7, 1st OverallJack Hase: 2:19:10.4, 3rd MMWJessica Hanson: 2:40:28.2, 2nd AGtexas Asics Stampede 10 milerJim Lukanich: 1:07:40.5, 3rd AGColleen Baronowski; 1:21:21.0Laurie Lukanich: 1:27:35.3, 2nd AGKim Danahy: 1:32:55.5

November 11, Grapevine, TXrockledge rumble 15KChris Hillen: 1:16:06Doug Noell: 1:20:50Cevin Wyatt: 1:24:00Rick Fogle: 1:36:24Tony Flesch: 1:47:45Courtney Noell: 1:53:56Alan Engisch: 1:59:06Lisa Noell: 2:14:50rockledge rumble 30KKen Hall: 2:21:41, 1st OverallSteve Bryant: 2:53:33Tom Ruyle: 3:00:12Scott Decker: 3:15:37Al Walker: 3:18:20Rick Sanford: 3:20:40Kevin Wessels: 3:20:41Todd Roper: 3:44:29

rockledge rumble 50KCarl Stipe: 5:58:07Paige Henderson: 5:58:47, 1st 50KChris McConnell: 6:03:50Marty Metzger: 6:04:47, PRAnn McCarley: 6:08:47, PRThomas Okazaki: 6:19:10Janet Gribnitz: 6:48:49, 1st 50K

November 11-12, Tulsa, OKthe mother road 100 milerDoug Ryan: 19:20:19

November 12, San Antonio, TXSan Antonio marathonThomas Okazaki: 4:27:14

November 18, Flower Mound, TXDorothy’s Dash metric half (13.1 Km)Troy Pruett: 49:45, MMWMindi Rice: 51:28, 1st AG, 2nd Female Overall

November 18, Tulsa, OKoklahoma marathonThomas Okazaki: 3:50:55

November 18-19, Grapevine, TXultracentric 24 hour runScott Eppleman: 135.36 milesLetha Cruthirds: 86:88 miles

November 19, Tulsa, OKInaugural route 66 marathonSam Thompson: 3:06:46Thomas Okazaki: 3:55:08Todd Roper: 4:19:31Steve Grady: 4:28:57Tony Flesch: 4:45:27Kim Danahy: 4:53:14John Henry: 6:02:52, 1st Marathon

November 23, Atlanta, GAAtlanta marathonBridget Smith: 4:32.33David Smith: 4:38.36, PR

November 23, Dallas, TXDallas ymCA turkey trot 8 milerLee Rebodos: 52:38:30Jim Lukanich: 53:24:25Dean Baranowski: 55:02:15Spareribs LaMothe: 59:21:55, 3rd AGColleen Baranowski: 1:03:50:55Allison Gray: 1:06:02:05Holly Winter: 1:11:38:50Mary Ann Calvio: 1:11:58:85Pam Truhn: 1:15:06:35Kevin Smilie: 1:19:42:35Justin Smilie: 1:19:42:45

November 23, Ft. Worth, TXFt. worth turkey trot 10KMark Miller: 35:54:26, 2nd AGJeff Garber: 36:24:24, 1st AGLinda Ellestad: 53:31:93Ft. worth turkey trot 5KDon Krell: 27:18:96Debra Stuart: 28:29:04Paul Gerba: 30:04:61Tim Roche: 34:55:17

November 23, Sachse, TXSachse high School turkey trot 3 milerRita Law: 27:09, 2nd AG

November 25, Ft. Worth, TXFt. worth Jingle bell run 5KRyan Burns: 21:32, 2nd AGCindi Lee: 29:57.1Tom Zack: 30:59.7

November 26, Seattle, WASeattle marathonSam Thompson: 3:49:26Jessica Roberts: 4:40:37, 1st Marathon

December 2, Arlington, TXDon Zetnick winter run 10KKen Hall: 34:57, MMW, 2nd OverallMark Miller: 35:11, 1st AG, 3rd OverallMike Evans: 42:48:08Spareribs LaMothe: 44:25, 1st AGDon Krell: 56:19:07

December 2, Memphis, TNSt. Jude memphis half marathonMark Sparks: 1:34:17

December 9, Huntsville, TXSunmart endurance trail runs-50milerScott Eppleman: 7:28:48.45, 3rd AGThomas Okazaki: 10:38:52.80, PR

December 10, Tuscon, AZholuloalua tuscon marathonTroy Pruett: 3:15:39Tom Ruyle: 3:44:47Mary Keeffe: 4:24:39Doug Keeffe: 4:24:40

December 10, Dallas, TXwellstone’s Dallas white rock marathonJeff Garber: 3:04:01Jack Hase: 3:07:03Steve Bryant: 3:29:26David Ball: 3:30:47Dan Cole: 3:30:58Robin Pearson: 3:39:49, 1st Marathon, Boston QualifierAdrienne Stipe: 4:10:07Jim Baudhuin: 4:17:08Thomas Okazaki: 4:20:48Steve Grady: 4:23:23Todd Roper: 4:25:37Debbie Bryant: 4:45:27Kim Danahy: 4:47:17John Allen: 5:19:42, 1st MarathonJanet Dixon: 5:45:32wellstone’s Dallas white rock half marathonJon Korte: 1:19:56, 2nd AG, PRJim Lukanich: 1:28:32, 2nd AGTrish Field: 1:35:22, 3rd AGChris McCain: 1:39:17Spareribs LaMothe: 1:39:42, 3rd AGLaurie Lukanich: 1:51:12Susan Barnett: 1:51:49, PRJason Anton: 1:59:32Brian Luker: 2:01:40, 1st Half MarathonRick Fogle: 2:01:45, PRTony Flesch: 2:08:26Jessica Kahanek: 2:25:13, 1st Half Marathon

RAW RACE RESULTS continued


LAKE GRAPEviNE RUNNERS & WALKERS CLUB

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December 10, Las Vegas, NVnew Las vegas marathonvanessa Loggins: 4:35:12Lauren Wallach: 4:48:17Noel Widdowson: 4:48:17

December 16, Dallas, TXJog’r egg nog’r 15KMark Miller: 54:13, 2nd AGLee Robodos: 1:02:10, 1st AGJulie Kaner: 1:17:04, 2nd AGNeil Sobol: 1:34:46

Jog’r egg nog’r 5KDuncan Stewart: 18:05, 1st AGJim Uhelski: 20:12, 2nd AGDale Mauger: 23:14, 2nd AG

December 17, Ft. Worth, TXFwrC tropical 5KDebra Stuart: 30:31, 3rd AG

January 1, Dallas, TXnew year’s Day 5KLee Rebodos: 19:12, 2nd AGJulie Kaner: 23:22, 1st AGDale Mauger: 23:38

Duathlons & Triathlons

October 8, Benbrook, TXbenbrook women’s triathlon(300 meter swim/13.8 mile bike/5km run)Karen Robertson: 1:10:28:80, FMW, 2nd Overall

October 15, Keller, TXmonster triathlon(300 meter swim/12 mile bike/5km run)Lee Miller: 1:06:14Julie Sheridan: 1:07:08, 1st AGMike Doud: 1:07:45Jeff Barnhart: 1:15:16

October 21, Kona, HawaiiFord Ironman world Championship(2.4 mile swim/112 mile bike/26.2 mile run)Jim Lukanich: 10:50:38

October 22, Keller, TXtoyota run bi tri (reverse triathlon)(400 meter swim/13 mile bike/5km run)Scott Decker: 1:10:54, 2nd AGAl Walker: 1:16:55, 1st AGJulie Sheridan: 1:17:20, 1st AG

October 29, Panama City Beach, FLFord Ironman Florida(1.2 mile swim/112 mile bike/26.2 mile run)Mary Lessor: 11:46:19

October 29, Lake Conroe, TXIronstar half Ironman(1.2 mile swim/59 mile bike/13.1 mile run)Trish Fields: 5:42:13, 2nd AG

Adventure Racing

October 14-15, Ruston, LAPiney hills Classic XIII uSAt off-road Duathlon national Championship(2.5 mile trail run/10 mile MTB/2.5 trail run)Karen Robertson: 1:46.42, 1st AG

RAW RACE RESULTS continued

Pr-Personal Record AG-Age Group mmw-Male Masters Winner Fmw-Female Masters WinnerLe

Gen

D

Please e-mail your race details to Thomas “T.O.” Okazaki at [email protected]

Lake Grapevine Runners & WalkersP.O. Box 2982Grapevine, TX 76099

PRSRT STD AU.S. Postage

PAIDGrapevine, TXPermit No. 243

Dear Spareribs:A friend has asked me to pace him over the last ten miles of his next marathon to help him qualify for Boston. I have never done this before and I want to help him by doing it right. Any suggestions? -Frank from Dallas

Dear Frank:Great question. We have a world-class ultra-marathoner in our club and last year he asked me to pace him in the last ten miles of a 100-mile race. (To protect his anonymity, I will call him “Scott E.”) I can safely say without any attempt at false modesty that his success in this race was due mostly to my help.

There are two rules that I have devised for this role:

1. Always tell the runner the truth, no matter what.

You know how unnerving it is in a marathon when you just pass the 25-mile mark and some spectator yells, “The finish line is right around the corner!” People lie to you all the time, and they are of no help to you. As a pacer and in constant contact with the runner, your number one rule should be to tell the truth, and let the runner deal with it.

2. Create a vision of success and comfort for the runner.

Keep the runner’s mind focused on the good things ahead. For example, “Next week you can relax,” or “There’s plenty of beer in the post-race refreshment area.”

Just so you can have some coaching tips on the right things to say, here is some of the dialog I had with Scott as I picked him up at the 90-mile mark on a very cold race day:

Me: “Oh, wow! Man, you look terrible. You sure you trained for this thing? Hope you don’t go into work tomorrow looking this way. They’ll fire your sorry butt. Geeze.”

SE: “Unghhh”

Me: “Oooh, think it’s cold enough? It must be 15 degrees. I’m freezing my buns off. Aren’t you cold? Look at your hands; they’re all red and splotchy. You should have brought gloves. Lucky I have gloves. My fingers would be frozen by now. I’d give you mine, but then what would I wear? No way I’m running ten miles in this wind without gloves.”

SE: “Argghh”

Me: “Say, I forgot to mention, my wife is just around the next bend with the car. She’s got the heat on and a thermos of hot coffee and some Krispy Kremes. That would be a great point to drop out if you’re tired. You can always try this again another day when you’re fit. Whatta ya say? Aren’t you tired?”

SE: “Uunnggh”

Me: “I wish you would learn to speak more clearly. I can’t make out what you’re saying when you mumble like that. Hey, how about this hill? Is it a monster or what? I can’t believe they’re going to make

you run up this thing. My legs are tired already. How about you? You tired? I bet you’re wiped out. This race is a bear.”

SE: “Ehhggh”

Me: “Hey, is my talking bothering you? If it is, just say so. I know some guys like you to talk and some guys don’t. Me, I like to talk, but I’ll shut up if you want. I know some people go on and on and never shut up, even when they have nothing to say, but not me. Somebody tells me to shut up, I shut up. You won’t hear me going on and on about nothing, just for the sake of hearing myself talk. On the other hand, if you want me to talk more, I can talk more. Just say what you want. Want me to talk more, or talk less? You just say, is all I’m saying.”

SE: “Ohhhh”

As it turned out, Scott finished third overall. He told me later, “No way I would have finished THIRD if it wasn’t for YOU!” So I know I was a big help.

I understand he is running this race again next month. I’m surprised he hasn’t called to ask me to help him again, but knowing Scott I imagine he wants to see if he can do it by himself. - Spareribs

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Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

February 2007

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