May 2008

FOOTPRINTLake Grapevine Runners & Walkers May 2008

www.runnersandwalkers.com

RAW off to the Races…The 2008 Haltom Stampede 5K

Clear skies and cool temperatures greeted runners at the 22nd Annual

Haltom Stampede 5K and one mile fun run on Saturday, February 9th in Haltom City, Texas, which also served as the venue for the winter quarter segment of the “RAW off to the Races” series.

Five RAW members brought home a coveted “ceramic buffalo” trophy that morning led by strong Master winning performances by both Jeff Garber and Yolanda Hopping with their respective times of 17:39 and 19:50. RAW’s Blaine Covington, age 11, son of Tina Covington, set a PR by running a strong 22:59, good for 3rd in his age group.

Despite not feeling right, Brad Pearson still managed a gut check win of his age group with a time of 20:29, while Dale Mauger, 60 years young, continued to amaze by grabbing 2nd in his age group with a strong 22:30 performance.

RAW’s Brad Liles continues to live up to his reputation as a class act. After returning home and discovering that the race organizers had mistakenly awarded him a 3rd place age group trophy for his 21:29 finishing time, he promptly asked that his trophy be returned and be awarded to the proper winning recipient.

Kudos to race director Charles Russell for promptly correcting another finishing result error and immediately offering to make arrangements to get a trophy to Blaine Covington, after his award was mistakenly given to another runner.

The Stampede was in its second year of having a new 5K course and start location at the Haltom Recreation Center, several miles west from its former site at the Birdville Stadium. A number of runners spoke fondly of the old location and how much they enjoyed having the race finish with one “final bell lap” inside the stadium. The new start location does have its advantages though. Besides offering closer and more convenient parking for the runners, the Haltom City Recreation Center provides more warmth and comfort for the awards ceremony. In the past, participants had to brave the elements as they waited for the results and the trophies to be handed out.

Another change made was that the 10K event was dropped because many runners did not enjoy racing a double 5K loop. The new course location made it too difficult to design a single

loop 10K course due to some significant physical barriers in the neighborhoods.

A number of runners expressed they enjoyed the opportunity of entering both a 5K and 10K event to increase their chances of taking home one of these fabulous ceramic buffaloes. It most likely helped serve to increase the popularity of this event and make it one of the more truly unique and “must do” races in the DFW metroplex. They also hope that a solution can be worked out so the double race format can be brought back again. Suggestions were made that perhaps the race organizers might consider moving the Haltom Stampede back to Birdville Stadium.

Special thanks to Mark Miller who offered to assist in helping to set up the “RAW off to the Races” club recruiting and membership information table. Also a word of appreciation to Charles Clines of Clines Running Corner for generously providing race photos for free of our RAW members at this event for publication purposes.

Blaine Convington, PR’d at this event, (22:59, 3rd AG).

By Thomas Okazaki

Jeff Garber, Male Masters Winner, was the first RAW member to cross the finish line

and ran a stellar 17:39 performance.

Yolanda Hopping was the Female Masters Winner (19:50).

2 FOOTPRINT | May 2008

rAw board and CommitteesPreSIDent | Joe Luccioni

[email protected]

vICe PreSIDent | Steve [email protected]

SeCretAry | Jason [email protected]

treASurer | Mary Keeffe [email protected]

DIreCtorS John Bush

[email protected] Tony Flesch

[email protected] Kathryn Gleghorn

[email protected] Laurie Lukanich

[email protected] Mark Miller

[email protected] Thomas Okazaki

[email protected] Bridget Smith

[email protected]

FootPrInt

eDItor | Kevin [email protected]

CoorDInAtor | Tony [email protected]

DeSIgner | Lorraine WesselsProDuCtIon | Doug Noell

membership Data Doug Noell

[email protected]

FootPrInt Submissions Send your articles to:

[email protected]

Send your footnotes to: [email protected]

Send your race results to: [email protected]

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Lake grapevine runners & walkers Club

P.O. Box 2982Grapevine, TX 76099

CongrAtuLAtIonS• ToThomasOkazakiforcompletinghis60thmarathonand

10thstate.• ToKellyRichardsoncompletingher24thstateinherquestfor

the50StatesMarathonClub• ToDannyColeforcompletinghis70thmarathon.• ToalltheRAWmembersthatparticipatedinwintereventslocally

andaroundthecountry.

ConDoLenCeS• ToSteveGradyonthepassingofhisfather.

thAnk you• ToGaryHowsamforhiseffortsincoordinatingRAW’s

participationintheMarchGrapevineLakeClean-upandtoalltheRAWvolunteerswhopickeduptrash.

• ToBridgetSmith,RhondaHouston,andLaurieLukanichforthescrumptious“SpringAhead”BreakfastonMarch15th.

• ToJoeLuccioniandhisRaceDirectorTeamforalloftheireffortsanddedicationonthe2008HoundDogHustle.

• ToallourvolunteersandparticipantsthathelpedmakeHoundDogHustleanothersuccessfulRAWevent.

• ToDavidBallforanotheroutstandingcreationofthe2008HoundDogHustlelogo.

• ToRickSanford,BridgetSmithandthemembersoftheSocialCommitteeforasuccessfulRAWMovieNight.

• ToalltheRAWaidstationvolunteersandparticipantsthathelpedmakeTheGrasslandsRunasuccessfulevent.

• Toallourvolunteerswhoputoutwaterandsportsdrinkfortheweekendruns.Weappreciateeachandeveryoneofyou.

LoSt & FounD• ItemsintheLost&Foundarepilingup!Ifyou’veleftsomething

attheclubhousepleasechecktoseeifwe’vefoundit.Allunclaimeditemsareinthewhitecabinetalongthenorthwalloftheclubhouse.

DeadlineforthenextFootPrIntisJune1st.Sendyourarticlestolgrawfootprint@verizon.net.

Wewanttohearaboutyouandyourfriends,[email protected].

Board Meetings

Board Meetings Wednesday, May 28Wednesday, June 25

7:30pm at the clubhouse

Any current member is welcome to attend.

May 2008 | FOOTPRINT 3

Check the RAWforum for information on all club events: www.runnersandwalkers.com

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

RAW Walk/Runs

Starting from the clubhouse

Saturday & Sunday Walk/Run - 7am

Wednesday Trail Run - 7am

Friday Trail Run - 7am

SNL Dinners

Saturday Night Live Dinners1st Saturday of every month, at 5pm

May 3 – Joe’s Crab Shack, Grapevine June 7 – Flip’s, Grapevine July 5 – Baja’s, Grapevine

Upcoming Events

TIE-DYED School’s Out Pizza Party!Saturday, May 31, 4pm at the Clubhouse. BYOB and a white T-shirt. Club to provide pizza and materials to make a tie dyed shirt.

Annual Wine ChaserSunday, June 22, 3pm at the clubhouse BYOB and an appetizer to share.

Annual Meeting and PicnicFriday, July 4. See ad in FOOTPRINT for more details.

Annual RAW Luau Party Saturday, July 26 at Ray & Noreen “Diva” Henry’s House. See ad on pg. 5 for more details.

Always check the RAWforum for the latest and greatest!

Got an idea for a great social thing to do? Tell us about it! Email Kathryn Gleghorn or Bridget Smith (a.k.a. your “Cruise Directors” for the SS RAW).

RAW at the Races

Thurston Memorial Day Run 5K/15K

Monday, May 26th, 7am at the Bath House, White Rock Lake, Dallas, TX.

RAW then turns up the heat with a double feature weekend, July 19-20th.

The Too Hot Too Handle 5K/15K

Saturday, July 19th, 7:30am at Winfrey Point, White Rock Lake, Dallas, TX

El Scorcho Dos 25K/50K Ultra Sunday, July 20th, midnight, at Trinity Park, Ft. Worth, TX

RAW Around Town Social Calendar & Events

Health Benefit Fair

RAW Booth the Grapevine Health Benefit Fair Thursday, May 22, 10am to 2pmGrapevine Convention Center

Looking for volunteers to attend the RAW booth at the Grapevine Health Benefit Fair. If you would like to come out and promote our club let us know. Please respond to John Bush at [email protected].


RAW members come together with common interests. Yep,

running and walking. But, away from the clubhouse, we have very diverse home lives, jobs, hobbies, and interests. Here is one little activity that four of our members participate in that you might be interested in knowing about.

You can rest a lot easier because Joe Luccioni, Henry Galpin, John Bush, and Chris Reyher do volunteer police work. Henry does his job in Southlake and Joe, John, and Chris in Grapevine. Police volunteer organizations are established in cities all over the nation. All are different in size and scope and have different organization names. We will refer to them as VIPS for the purpose of this article.

The Volunteers in Police Service (VIPS) exists to assist police officers in getting their jobs done. VIPS is one of many similar programs around the country where volunteer participants are required to receive basic police training courses at the local, state, and federal level.

Among the subjects studied are public safety, federal emergency management procedures, criminal law, human behavior, self-defense, and defensive driving. A thorough understanding of local police department policy and procedures is also a requirement. Each VIPS candidate must be a resident of the city in which they are serving, a graduate of the Citizens’ Police Academy (or similar orientation conducted by the city), and undergo a thorough interview and background check.

VIPS personnel are not police officers. They wear unique uniforms and do not carry

weapons. They do not make arrests or write tickets. They avoid any confrontational interaction with the public. If a situation arises that escalates to that level, the VIPS must excuse himself or herself, and call for an officer.

VIPS take a lot of the routine workload off of police officers and other police department employees. Duties include clerical work, taking non-emergency calls that the 911 dispatchers would normally take, working at the reception / information desk at the police department, plus a myriad of special projects and duties. A very popular activity is patrolling public areas, such as major surface streets, parking lots at shopping malls, hotels, and restaurants. VIPS also provide directions, city maps, and other general information that a resident or visitor may request. They conduct residential vacation security checks and if a school crossing guard is unable to report

for some reason, a VIPS is assigned that job for the day. Otherwise, an officer must be taken off the streets to fill that responsibility.

VIPS doing street patrol drive refurbished police cruisers equipped with non-emergency lights, regular police radios, and emergency flares, cones, etc., should they be asked to assist an officer with traffic-related emergencies. The cars are clearly marked “Volunteer Patrol.” Nowhere on the car or the VIPS uniform is the word “Police” displayed.

Simply put, the VIPS are primarily around to see and be seen. The mere presence of the VIPS in most cases discourages undesirable behavior. And that is a good thing for our communities!

For more information go to www.policevolunteer.org

John Bush, firmly in control, diverting traffic away from SH 121 North and Sandy Lake because of a major traffic signal failure.

Rest Easy, the VIPS are Here!By Chris Reyher, Winner 2007 Best Foot Forward Award

RAW in the KitchenBy Bridget Smith 2006 RRCA Masters Female Runner of the Year

You may not think of soup this time of year, but with our busy schedules, this first recipe can be made in advance and freezes well too. It is high protein and low fat, perfect post-run fare! Add in any additional vegetables to make it even better! Served with some fresh bread and glass of iced tea and it makes for a perfect summer supper.

Turkey / White Bean Soup (compliments of Rhonda Houston)8 1-cup servings, 4 Points* per serving

2 Tablespoons olive oil2 large garlic cloves, crushed½ teaspoon salt¼ teaspoon crushed red pepperPinch dried rosemary, crumbled2 cans (15 – 19 ounces each) white beans*, drained and rinsed1 28 ounce can whole tomatoes in their own juice**1 ¾ cup chicken broth1 bag baby spinach or spinach/carrot blend1 ½ cup roasted turkey or chicken (cut into ½ inch cubes)Grated Parmesan cheese (optional)

Heat oil in a large soup pot over medium high heat. Sauté garlic, salt, red pepper and rosemary until garlic is golden brown, stirring constantly. Stir in beans, tomatoes with their juice and broth; heat to boiling over high heat. Reduce heat to low, cover and simmer 20 minutes. Stir in spinach and turkey, increase heat to high and bring to a boil. Reduce heat back to low and simmer about 5 minutes, or until spinach is wilted and turkey is heated through. Serve with grated parmesan if desired.

*use small white beans such as cannelloni, chickpeas, navy beans or any combination. **Chop up tomatoes into smaller pieces as it cooks or use canned diced tomatoes.

For a light dessert that is perfect for taking to a picnic or just to have at home, try these cream cheese bars. They are especially good for breakfast as they can easily take the place for other higher fat Danish-type goodies.

Cream Bars 24 bars, 3 Points* each

2 pkgs. reduced fat crescent rolls2 - 8 oz pkgs. light cream cheese (room temp.)1 ½ cups sugar (separated)1 egg (separated)1 tsp. cinnamon1 tsp. vanilla

Spray 9 x 13” pan with non-stick spray. Spread 1 package of crescent dough to bottom of pan, press perforations closed. In a bowl, whip cream cheese, vanilla, and 1 cup of sugar, and egg yolk. Spread on top of crescent layer. Cover cream cheese mixture with the other package of crescent dough. Combine the remaining ½ cup sugar and the cinnamon. Sprinkle on top. Bake at 350 degrees for 30 minutes. Let cool completely before cutting (recommend refrigeration overnight).

*Point Values provided are unofficial and are based on my knowledge of Weight Watchers. Please send recipe ideas and comments on this column to Bridget Smith at [email protected].

Saturday, July 26 • 5 p.m.Ray & Noreen Henry’s Home

Grab your grass skirts, pooka shells and Hawaiian shirts for the annual

See the RAWforum for further details.

LuauRAW

Ad space is avaliable from businesses related to our sport and for our club members

who are business owners.

The FOOTPRINT is a bimonthly publication and is mailed to over 300 households and

placed in local running stores.

For advertising information contact [email protected]

Advertise for the FOOTPRINT



More often than not when I put my mind to something,

it turns out to be a positive thing (added focus, perseverance, determination, etc.) and other times I am left to wonder. As usual, I set my sights on a spring marathon back in December and became determined to run one. Hours of research pointed me to Little Rock, Arkansas. My running buds, Pam Truhn and Mary Ann Calvio, couldn’t make the trip, so I was left to wonder whether to choose another race or fix bayonets and charge ahead. The only two things I could remember about my experiences in Arkansas were (1) a speeding ticket that I may not have paid 25 years ago (why pay it if I’m never coming back to Arkansas? – everything was a little blurry during my LSU days) and (2) catching 15 tarantula spiders while on Army maneuvers (it’s not just a job, it’s an adventure).

After convincing one of my running buddies at work to run, the plan was placed in motion. One week before the race, my running buddy at work had to drop out, so I was again left to wonder what to do. If I left for Little Rock Saturday morning, I would make it to the hotel by 2 pm, the race expo by 3 pm, take a nap by 4 pm, eat dinner by 6 pm, and lights out by 9 pm. This would provide plenty of rest time after the 350-mile trip. I had a very similar schedule for race day: wake up at 6:30 am, head to the start line by 7:30 am, finish the race by 1 pm, and head back to Dallas before 2 pm. With the schedule down, time to fix bayonets.

Everything went as planned Saturday, starting with a beautiful morning, a calm drive to Little Rock, a peaceful historic hotel, and a smoothly-run expo. I was even able to find a Macaroni Grill restaurant for dinner thanks to the

great portable GPS device my wife, Staci, gave me for Christmas (a never-leave-home-without-it gift). I was hoping for cooler weather Sunday morning, but was not discouraged. I felt even better after seeing all the runners wearing long sleeves and long pants. The giggle factor kicked in knowing that the temperature would be in the seventies in about two hours.

The start of the race went smooth. There were some small hills in the beginning, but nothing major. We passed by the Governor’s Mansion and I was somewhat shocked that

it was located in a neighborhood. At about mile eight, clouds started forming and covered the sun. The clouds were a tremendous factor in keeping the temperatures from rising even higher. Miles 13, 14, and 15 were all uphill. I didn’t realize how much those three miles were uphill until mile 16, which was all downhill. The volunteers kept yelling that we were almost to the downhill (similar to yelling you’re almost to the finish and there are still two grueling miles to go). Mile 16 was a steeper downhill drop

than the hill between mile four and five in the park on the east loop. Although I didn’t make great time on mile 16, I still felt strong.

Mile 18 started an out-and-back and after about a mile, I started to wonder why I never looked at the course map to see how far out the turn was. I had a time goal in mind when I started and it was still attainable until somewhere near mile 24 or 25. I laughed in pain as I started up this last hill remembering a headline on an e-mail I received from the marathon claiming, “What Hills?” It just seems cruel for any race to have one of the last three miles uphill.

Near the last mile, I started to think about what the finisher’s medal would look like and if it was really as big as rumored to be – that eased some of the pain. The clouds dispersed at about mile 24 and the sun came out to make it a beautiful day and finish. Bart Yasso, from Runner’s World magazine, was even at the finish line to shake my hand and congratulate me. Crossing the finish line is always a magical feeling for me, regardless of the pain that I always seem to be in. Although the finish line was festive and the beer was flowing and I was ready to start the party, I had a schedule to keep – head back to Dallas by 2 pm.

I would recommend the Little Rock Marathon to all - the entire race was asphalt, the people in Little Rock and the volunteers were great, there were mega water stations, the race was not very crowded, the hotel I stayed at (Capital House) was terrific and was right across the street from the expo and 3 to 4 blocks from the start/finish and the medal. I forgot to mention that the medal is the largest in the world!

2008 Little Rock Marathon…What Hills?By George Rivero


Sunday, June 22nd3:00 p.m.

at the Clubhouse

Lake Grapevine Runners & Walkers

Annual Wine Chaser

All members are welcome and a special invitation goes to our new members. We

want to get to know you better! Please join us for this annual event! The race clock will be running while we sip wine, enjoy

appetizers and talk about running.

BYOB and BYOA (bring an appetizer to share)

In the event of rain, we will reschedule and post the information on the RAWforum

at runnersandwalkers.com.

Regarded as RAW’s highest honor, the Best Foot Forward recipient is deemed to be the person who best exhibits the “spirit of RAW.” Past recipients have been recognized for consistently demonstrating leadership, volunteering both publicly and behind the scenes, encouraging and mentoring others, and serving as a positive ambassador for our club. Past winners include Tom Byno, Chris Rehyer, Susan Barnett, Ray Harris and Rick Sanford.

Nominations are now open for the 2008 Best Foot Forward Award. To nominate a RAW member, send an email by June 20th to Laurie Lukanich at [email protected] with a paragraph describing why you believe your nominee is deserving. Please note that current RAW Board members are not eligible. The winner will be announced at the Fourth of July Annual Meeting.2

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Thomas “TO” Okazaki and Kelly “K2” Richards conquer the trash during Park Clean-up. Ok, we made a small

dent but that just doesn’t sound nearly as fun.

Lake Grapevine Runners and Walkers won two awards from the Runner Triathele News 8th annual “Race T-Shirt/Poster” Contest.

The 10th Anniversary Amber Ale, RAW AMBIT10N, won silver in the Best Finisher Items category. It was brewed and bottled by Kevin Wessels and the label design was created by Lorraine Wessels

The 2007 Double Trouble 10K & 5K won bronze in the Best Race Web Site category. Congratulations to Web designer and Race Director Jeff “Barney” Barnhart.

Congatulations RAW!


Kristine and Ken, along with Kristine’s running buddy, Margaret Powers, ran the AT&T Austin Marathon on February 17th. It was Ken’s second time running the event, and Kristine and Maragaret’s first. The last time Ken ran in 2005 (and his first marathon), it was a point-to-point, fast, downhill course. The sponsor and course were new, and much different, as of last year.

We were watching the weather all week, and you really couldn’t make heads or tails of what was going to happen. We didn’t know what to think (or what to wear). Ken and Kris drove down to Austin on Friday evening seeing a few rain showers along the way. Margaret, like many others, drove down on Saturday, which was full of driving rainstorms along I-35, making the drive difficult and dangerous. The temperature kept dropping, and soon it was in the 40s, raining, and wind howling. The prospects for a dry start were not looking good – and the frequency of calls from Margaret to Kris increased with every degree drop in temperature.

We took in the expo on Saturday, picked up our packet and browsed for freebies and good deals. Kristine and Margaret used their finely-honed bargain senses to collect a ton of free items. About the best Ken could do was find RAW’s own indomitable Thomas “T.O.” Okazaki at the expo, which is better than any freebie. We had a good chat and spent a lot of time discussing …the weather. By this time Kristine was talking about ditching the marathon if the weather didn’t turn. Margaret wasn’t arguing, and Ken wasn’t saying it, but he was thinking it.

After the expo the three intrepid marathoners drove the course, starting at the starting line on Congress around 2nd Street and heading across the “bat bridge” over the Colorado River where the world’s largest colony of Mexican Freetail Bats lives underneath. Making

good use of a map and the GPS in the van, we traversed the course. This took a surprisingly long time, and the reaction was “ugh, hills,” “more hills?” and “Good Lord, these must be the last hills.” One good thing about the drive, it definitely made our goals more realistic, but it was undecided as to whether we were glad we’d seen what we would be up against. After dinner we went to bed early, and prayed for the weather to turn.

The next morning our prayers were answered (well at least the weather ones...the course did not get flatter). It was clear, with a light wind, and 41° F at the start. Perfect. The roads were a little wet in spots, but, for the most part, were dry. At the start, fantastic fireworks were going off as we crossed the Congress Street Bridge, showing reflections in the water. After clearing the bridge the course continued south on Congress for over 2.5 miles gradually uphill, turned west, and then returned north downhill to the river on South 1st street. After crossing the river into downtown again, the course winds west for probably the flattest part of the course.

The course turns back east between mile 9 and 10, climbing several hills that will wake you up if you weren’t already.

[Kristine’s note: are you kidding? Wake us up? We, the more leisurely runners, had taken in 9 miles of local bands to wake us up. We were rockin’ & rollin’! The bands were what got us through those stinking hills that never ended. Never!]

You then turn north on Exposition Drive through Tarrytown for possibly the most challenging part of the course. The hills between miles 10 and 12 are long and tall, and just seem to keep coming. The hills continue off and on as you wind your way north until about mile 15 and 16, where you are running along a flat stretch near the railroad. [Kristine’s note: I am all about food, and there was plenty offered up during the run, but in particular from about 15 on. The crowd support was incredible, with people in their front yards handing out everything from bananas to beer. Kristine & Margaret sampled what was offered, certainly affecting our overall time, but making a good impression with the Austinites.]

Smaller hills resume through mile 19 or so, as the course is winding back south and generally downhill, through the UT Austin campus along San Jacinto [Kristine’s note: running on that campus seemed to burn the soles of my Aggie feet and my pace picked up a bit.] and up one last hill before turning west to the Capitol and a hard left turn south to the finish line on Congress Ave.

The finish line was well-organized, and the course route was well-manned with plenty of water / POWERade® and toilets. They also had computers set up and real-time results were available on the spot. Guess that was a perk of having AT&T as a sponsor. It is definitely a very well run event – though pricey considering gas prices and room rates at the sponsor hotel - but a lot of fun, and well worth a try. My hat is off to anyone who runs a PR on this course. It is challenging, but not terrible.

HallwaysThe AT&T Austin MarathonBy Kristine and Ken Hall

Kristine Hall (left) with her running buddy, Margaret Powers


Massage Therapy for the Active Athlete

Karen Robertson, R.M.T.

7 years experience in therapeutic massage

for the runner and multisport athlete

Onsite Chair Massage & Out Calls

817.798.9562

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. 23 and drop it off or send it in.

Keep your RAW membership current

On Your Mark!The MarathonBy Mark Miller, 2005 RRCA Southern Region Runner of the Year

It’s almost summer, which means it’s time to start thinking about our fall running plans. For many of us, those plans will include the marathon.

The marathon is the classic distance by which many runners measure themselves (and each other). I’ve never heard someone ask a runner, “Ever done a 5K?” For many runners, the marathon defines their running career. Their personal record might as well be their middle name.

This is not to say that the marathon is for everyone, or that you have to run one to be a “real runner” (whatever that means). Many people are happy to run a lifetime without even a thought of completing 42,195 meters. After all, every race distance, from 100 meters to 100 miles, is a unique challenge that demands specific abilities and training. However, the allure of the marathon is undeniable.

If you’re considering your first marathon (or your 100th), a few words of caution are in order. First, marathon training should come with a Surgeon General’s warning. Make no mistake- putting in the higher miles and intense workouts needed to run a solid marathon increases your risk of injury. Furthermore, the race itself carries greater injury risk than shorter distances. Obviously, the time commitment to train for a marathon is greater than for shorter races.

However, time is not the largest commitment to running your best marathon. The biggest question is, “Am I willing to pay the price?” There is no negotiating the fact that running your best marathon requires a high commitment to training, rest, and diet. Serious neglect in any of those three areas will compromise what you can do on race day. Is the price worth it? That’s something that only you can answer.

While I make no claim to be a fast marathoner, in my four marathons to date, I’ve recognized three overriding characteristics that led to my best times.

“There will be days you don’t think you can run a marathon. There will be a lifetime of knowing you have.” -Unknown

1. Organized — To maximize your potential, you need a detailed plan. While it is possible to wing it and still churn out a personal record in the 5K or 10K, the chances of that are unlikely in the marathon. Having a plan for all areas of training and recovery is essential.

2. Focused — To hone in on a race several months away demands focus. The ability to stick to the plan is essential. Distractions are plentiful (a friend who wants you to ditch your planned workout to join him on his run or that neat race that doesn’t fit your schedule). Our success on marathon day is determined in part by our ability to block out distractions and focus on the goal. If you think focus sounds strangely similar to stubbornness, you’re right.

3. Disciplined — This one is the most important characteristic of a successful marathoner. Discipline is required to get out the door to train every day and to get adequate rest. To put in a hard workout when an easy run feels so much more inviting. To put in a long run when it’s hot and humid (or cold and raining). Furthermore, race day requires discipline to hold oneself back in the early miles and to maintain that pace in the later miles after fatigue has set in.

While the price of training for and racing a marathon is high, the rewards are higher and come long before race day. Just getting through the training each day, each week, results in a great sense of accomplishment. Of course, crossing the finish line, seeing a personal record on the clock, knowing that you committed to a difficult task and succeeded, makes all the planning, focus, and discipline worthwhile. These characteristics just might carry over to other areas of life as well.


After months of anticipation, Tia Metzger finally gets her christmas present in time for Valentine’s Day. The romantic gift is… 2getherness

during workouts and events. Custom made in Colorado by Longbikes, it includes a special independent pedaling system that allows her to coast whenever she wants while the Captain continues pedaling and following her backseat driving instructions. Regardless of whether her hip surgery allows her to continue pursuing her ultra marathon dream, she now has another way to remain active while keeping a close eye on her husband.

She’s always enjoyed hosting the BRAw cookouts (our Bike Runners and Walkers contingent), and is now looking forward to doing the Hotter Than Hell next year. Did you know that the land speed record for a human-powered vehicle is 85 mph on recumbent bike?! As fast as this girl walks, they had better put a loud horn on that thing.

For more information about BRAw, visit their Yahoo! discussion group at: http://sports.groups.yahoo.com/group/GrapevineBRAw/

Casual, social, Monday night rides average 15 - 18 mph for an hour or two, and are ideal for someone who just bought their first road bike (probably too fast for hybrid or mountain bikes, unless you’re a cycling monster like Don Strome or Karen Robertson.) Default time for training rides is 6:30 pm Monday nights (March - September), often meeting at the clubhouse, but occasionally at Texas Motor Speedway, or near a member’s BBQ grill.

The gift of 2gethernessBy Marty Metzger

New membersAlissa Barber Jeff & Erika Barrett Scott Dainack Suzanne Halaska & Family Christian & Maria Henkel Elizabeth Lawrence Lisa Lindsey Kristen Mueninghoff Chris Preston Bob & Kathy Roberts Cynthia Rush Kevin Strause

RenewalsAl Angell Jim Baudhuin Reba Becker & Debbie Carpenter Tanya Bubash Dr Marybeth Crane Ros Dalrymple Mike Doud Henry Galpin Paul Gerba Crystal Grose Kyle Keifer Gregory LaMothe & Family Mary Lessor Ann McCarley Family Mark Minorik Jeff Morrison Courtney & Doug Noell Jeff Pickering Doug Ryan Leana Sloan John & Becky St. John Debra Stuart

MEMBERSHIP

UPDATEWelcome to all

our new members

Keep your RAW membership current

RAW now offers on-line renewals through Active.com.


2 ride 2gether was the best present Tia could wish 4.


For those not familiar with the Cross Timbers trail runs, they

are held in mid-February at beautiful Lake Texoma. Affectionately called the ‘Toughest Little Trail in Texas,’ Cross Timbers has a 5 mile run, half-marathon, marathon, and 50 mile run. The races are nastily difficult. A normal person would think the 5 miler would be easy compared to the other races…until you learn there is over 1,400 feet of climbing in this short race. You know the other races are just killers.

Unless you’ve seen Cross Timbers, it is hard to describe. The trails aren’t much different that what we have locally at Rockledge Park on the other side of Lake Grapevine. The difference is that the steepest and longest hills at Lake Grapevine are repeated one after another at Cross Timbers.

Since this was my first time at Lake Texoma, I decided to start the half-marathon conservatively and adjust my pace after getting on the trails. At the start, I was tucked in around 5th place. The lead runners looked like locals because they were wearing shirts from one of the sponsors, so I let them take it out. I quickly realized why Cross Timbers was tough. We’d run up 40 or 50 feet of hill and then drop back down the other side…and repeated this over and over.

After a mile, I determined that I felt good enough to run around this crew. I thanked them for setting such a good pace and jumped into 3rd or 4th place overall. The next three miles had even tougher, fiercer climbs. At Mile 4, we had a 150 – 200 foot climb up a wall of rocks. Mercifully, our first aid station was at the top. I’d already run up 1,300 feet of hills and was only one-third done. Yup, I’d better settle in. This could get interesting.

The next aid station was our turn-around, so we’d get there in a couple of miles. This section of the trail

was a lot easier. There were plenty of hills, but more gradual. I regained some strength and started thinking I could achieve a very aggressive goal of finishing under 2 hours and 30 minutes. That would have been a Top 5 finish in 2006, so I knew it wasn’t going to be easy.

Because of some logistical issues, the second aid station was moved out to the 7-mile mark. This added an extra mile, so my time goal was shot. I started the second half in 1:18 and aimed to complete the second half in the same time. I was also passed by a few runners, so I fell back in the standings a little. I felt a lot better after the aid station. First, I got some much-needed calories. I could not believe how much I burned in the first half. Second, this was an out-and-back course, so I’d now seen the whole course. This was a big mental boost.

I kept it relaxed, but fast, back to the first aid station, knowing this was the easier half of the race. When I got there, I had four miles of punishing hills left. I took them as smoothly as I could, but the legs burned a little more after each one. With three miles left, the lactic acid scorched my quads with every step. Sure, the uphills were hard, but the downhills were just as exhausting on my worn out legs.

Just in front of me was a runner I ran with on the first half before she took off at the turnaround. I focused on trying to catch her. Hill after hill, turn after turn, I didn’t seem to gain any ground, but it helped me focus on something other than the lava searing my thighs. Suddenly, a girl I passed long ago was gaining on me. Are you kidding me? I hadn’t heard anyone behind me for about 30 minutes. Now, I was at risk of dropping another spot. And thus, the last two miles were spent being the chaser and the chased. I used every ounce of energy to keep moving as fast as I could, trying to recover at the top of each hill in order to attack the next one.

Less than a quarter of a mile from the finish, I caught my target. Her legs gave out on the final uphill and she was relegated to walking. However, instead of passing her, we ran the last section together. This was her first trail race…ever…and she kicked my butt, but trail rules are little different than road racing. There’s more closeness among runners, so she shared her thoughts of the final few miles with me as the finish line closed in. We held our lead on the girl hunting me, finishing in 2:37.

I ran back in nearly the same time as the way out…which was a victory in itself. Also, accounting for the extra mile, I would have finished the race under 2:30, so I allowed myself that goal, too. Cross Timbers instantly became a favorite and I’m so glad I got to run this North Texas tail-buster. If you’re ready for the challenge, consider adding Cross Timbers to your future race calendar.

Argh, Shiver Me Timbers…Cross Timbers That IsBy Kevin Wessels

Kevin in rarified air — racing to a Top 10 finish.

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After having this one on “The List” for a few years, new LGRAW

member Chris Preston and I finally got a chance to do the Napa Valley Marathon. My wife came along as the chief wine taster.

Logistics for this medium-sized race are good: it’s about a 90-minute drive from the San Francisco airport, the host hotel had a decent rate, and both the expo and pasta dinner are held in the hotel. If you stay in the host hotel, bussing to the start also leaves from the hotel. The expo was quite small, but included with your registration fee was a long-sleeved technical shirt and a nice duffel (or backpack) embroidered with the race logo – pretty nice! Since the pasta dinner was produced by the hotel, it was definitely a cut above most. Joan Benoit Samuelson was the keynote speaker.

Weather for the 2008 edition was favorable for the most part – tailwind almost the whole way (point-to-point course) and the starting line temperature was cool. It did warm up quite a bit, though, and my face looked like a salt block at the finish. Since this course goes northwest to southeast, you will get a face full of sun if it’s clear! Like a rookie, I brought Vaseline® in my drop bag, then forgot to put it on!

Doh! Luckily they had some on the course. Since they also had GU Energy Gel® and Power Gel, I left mine in the drop bag. However, I missed the first gel station, and the second one had the gels at the end, by which time I already had a cup of water/sports drink in each hand. Oops!

The course has rolling hills and a net drop of about 300 feet, so it has the potential to be fast. My training was on the short side, so the minutes I lost in the last 5 miles were no fault of the course! No chip timing in this race, so my 3:14:58 actual is a 3:15:01 official. I think I have some unfinished business here.

After the race, unlucky Chris had to catch a flight to Philly. He was flying first class, so he had plenty of “painkiller” on the plane. My wife and I walked around the touristy section of Napa, enjoyed a nice late lunch al fresco and a yummy bottle of cabernet. We also checked out a wine tasting establishment – hey, I needed some “painkiller,” too! The weather was p-e-r-f-e-c-t the whole time we were in Cali.

The next day we toured some wineries and sampled their product (yippee!), then headed over to San Francisco,

which was awesome! I’m sorry we only had a little over two days to spend there. We packed a bunch in — Marin Headlands, Fisherman’s Wharf, Alcatraz, streetcar rides, Nob Hill and Chinatown, but only scratched the surface. Next time it will be a whole week! In case you can’t tell by now, I highly recommend the NVM/San Fran combo.

Napa Valley Marathonby Duncan Stewart

Duncan took some time off from sightseeing to

squeeze in a 3:15 marathon.

Giving Back to the Sport

This month’s Giving Back to the Sport nominee, Brad Liles, was nominated by multiple RAW members for recognition. Brad has pitched in and done a lot of work around the clubhouse. Brad

fixed the toilet leak and also did work on trimming dead limbs out of the tree behind the clubhouse. Brad also put out water seven times during the latest period covered on the sign-up sheet. He puts water out early, including the east course, and leaves the water out until every runner is back, no matter how late the runner is out on the course. He regularly brings snacks and refreshments for the post-run activities, and possibly the most important, he bought, modified and installed the beer bottle cap catcher.

If you would like to recognize someone for “Giving Back to the Sport,” please send your nominations to [email protected] along with a paragraph or two on why you think that person should be recognized for “Giving Back to the Sport.” Brad Liles


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TRAINING PROGRAMSEarly Marathons - May 17

Dallas Wellstone Marathon - June 14

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fit2008CHANGE YOUR LIFE!

Whenever I’m Getting Dressed, I Think of BarneyBy Marty Metzger

That’s right, this is a confession of sorts. Have you ever seen

Jeff “Barney” Barnhart in his skin-tight triathlon attire? Actually, his remarkable triathlon transitions are what I think about. Transitions are a part of the event where you can really improve your time without any improvement in fitness, so hey, I’m all over that! A couple of seasons ago, I started practicing in my driveway like it was a transition area. I’d jump out of the pool, into bike gear for a 1 minute ride around the block, then a quick change into running shoes, back out around the block, and repeat and repeat.

Thinking I had it to a reasonable level of speed and efficiency, Barney and I were in the same tri at Lake Ray Roberts a year later and his times in the transition area were twice as fast as mine. It’s one thing to see the

race leaders be that fast, but Barney’s transition times are right up there in the top 10. I could barely run straight through the transition area that fast!

After another year of practicing and improving, he did it to me again at the Grapevine tri last year. Drat! So all year now, whenever I’m getting dressed, I’m trying to pull my socks and shoes on while standing up on one foot. “How fast could Barney do this?” I come out of the pool at 24 Hour Fitness® and try to get changed and out of there while other guys are still trying to open their locker. Good thing they don’t know I’m thinking about Barney as I’m slinging my stuff around the locker room.

By the way, if you’ve ever thought about trying a triathlon, now is the time to make the commitment and mark your calendar for a terrific beginner’s

event that our club supports. They’re also eager to have RAW volunteers, and I’ve found that watching the back-of-the-pack at any event can be quite compelling.

Paddle, Peddle & Pound The Pavement IX is May 31st at 7:30 at the Dove Pool. (2 blocks east of our 1st water station). Competitors enter the water one at a time, swimming down and back 6 times (12 lengths of the 4’ deep pool). The 20K bike course goes out to Lakeview Park, then by the clubhouse and a little past Scott’s Landing Marina before turning around to head back to the pool. The 6K run goes toward the clubhouse but turns down to the boat houses in McPherson Slough before returning to the finish line where lunch is provided.

And who knows, you might see Barney while you’re there, but not for long!

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Man About Town: Four Race Reports from Around the MetroplexBy Ken Hall

Trinity Levee Trail Run 10k, Dallas, March 8

The Trinity Levee Trail Run starts at Crow Lake inside the Trinity River Floodway near downtown Dallas. It was clear and cool (24 F) at the start, but the gusting winds that practically blew runners off of the course the prior two years were nowhere to be found. One of the reasons that I run this race is because my company, CH2M HILL, is leading the planning and engineering effort to transform this area into a recreational showcase by restoring a more natural meander to the river, creating trails, and designing promenades along two man-made lakes (http://www.trinityrivercorridor.org/index.html). Because of the heavy rains the day before, the course had to be modified somewhat. The typical run that goes up and down the levees four times in a loop course was replaced by an out-and-back and out-and-back along the levee top. The surface is primarily gravel. As always, an excellent band was rockin’ the place, and there was plenty of food and drink (including beer and Coke® products) after the race. One of the highlights of the event was the challenge between the City of Dallas Fire Academy cadets and Police Academy cadets. Even Police Chief David Kunkle ran. Also the door prizes, including airline tickets and two night’s stay at the Hilton Anatole Hotel (including spa visit), were outstanding. Mark your calendars for next year.

St. Paddy’s Dash Down Greenville 5k, Dallas, March 15

Talk about a party, complete with three Speedo-wearing guys from a radio station leading the race start (well, at least for 50 yards or so). With clear skies and temperatures in the 50s, it was a great day for a race and for a party and parade afterward. The race started on Greenville Ave going south, and looped back east and north to finish about where you started, at Two Rows Brewery. The first half of the race is flat and fast. The latter half has several rolling hills, which although not steep, are nonetheless long. All entrants “of age” received a coupon for a free beer of their choice at Two Rows. Following the race was the St. Patrick’s Day Parade. There was some confusion at the start...evidently the traffic control had let several cars and a truck through, so the entire starting corral had to move over for them. Then the starter had trouble getting the crowd, many of whom entered the starting area from the south, to scoot back. The race actually started before everyone had pushed back behind the starting line, surprising virtually everyone. In spite of the start snafu, the event was a fun time.

Dallas Challenge 8k (Associated with the Borden Uptown Run), March 22

This was a unique event held the same morning as the Borden Uptown Run 5k. The race benefitted the Special Olympics. The International Invitational 8k and the Dallas Challenge 8k invited entrants were based on qualifying times. The Dallas Challenge runners had to submit qualifying times, and be one of the top 8 times in their age group as summarized on Cline’s Running Corner (http://clinesrunningcorner.com/). The Challenge race started at the Meyerson Symphony Center in Dallas and went up McKinney Ave to the north and east and then back, returning to the near the starting line after about 5k. The course then looped twice several blocks around the Meyerson, allowing the crowd to cheer the runners each time they came by, before finishing the 8k right next to the spectator area. It is incredible watching the pace of the international elite athletes. Although the temperatures in the 50s were nice, the 15 mph winds slowed the runners along some of the course, so the 8k world record was not in danger. However the times were still impressive.

Butterfly Boogie 5k and 10k, Dallas, March 29

This event began at Reverchon Park and Turtle Creek, and ended just up the hill from the park on the Katy Trail. The course starts along Turtle Creek, and crosses up to McKinney Ave. The 5k course cuts quickly over to the Katy Trail and then back to near Reverchon Park. The 10k course continues along McKinney for another mile and a half or so before returning on the Katy Trail. Both courses have the same start and finish line. There was Vitamin Water® waiting at the finish line, and back in the park, breakfast burritos, bagels, fruit, and Mrs. Baird’s® snacks. The playground in the park kept the youngsters entertained while the adult crowd mingled and visited. Prize money brought out a strong field of fast runners, with Andrew Cook winning the men’s 10k and Melissa Cook winning the women’s 5k. Temperatures in the 50s made the event even more pleasant.


RAW’s Jacksonville, Florida member, Danny Cole, recently

completed his 70th marathon. Yes, that is seventy. In February, he ran the inaugural “26.2 with Donna,” also known as the “National Marathon to Fight Breast Cancer,” held right there in his hometown of Jacksonville.

Dan highly recommends this marathon since 100 percent of the proceeds go to fighting breast cancer or supporting women with breast cancer who can no longer work. Dan says the 26.2 with Donna marathon team did an outstanding job for the first year, having almost 8,000 half and full marathon runners. The course runs through the Jacksonville Beach area and other local area beach communities. 2.5 miles of the marathon are run on the beach and the rest is on

road. The first 3.5 and last 3.5 miles are a little rolling, nothing so bad that you’re totally exhausted, but they get your attention, particularly on the way back. The rest is flat and I mean flat. By the way, Dan placed 3rd in his age group, and proclaims: “Yes there were more than 3 in my age group.” FOOTPRINT sources investigated and found there were 66 competitors in his age group. He came in 103rd overall out of 1,678 runners.

Dan’s 70 completed marathons include 16 consecutive Marine Corps’ Marathons. Dan has also ran the White Rock Marathon 6 times, Austin 5 times, and Houston 4 times. As anyone that has ever run with Dan knows, he is known as “Mr. Consistency.” Dan has finished all registered marathon he has entered. He has not had any drop-outs

or DNFs in any of them, and he has only run two of them over 4 hours.

For those of you that don’t know Danny, his hometown is Jacksonville, Florida, but he was on work assignment here in DFW for several years and was a regular at the club. He is now back home on the ranch in Florida with his wife and the horses, running and doing his chores. “I have been digging ditches at the house and our other property and putting electrical and PVC pipe in the ground.” That sounds like more work than running a few miles at the RAW club then lounging in a chair with a ”beverage.” Congratulations and we miss you Danny!

If you’d like more information on this marathon, please go to http://www.breastcancermarathon.com/7

Mr. Bill on my race application? Oh, no, it’s No Headphones

Race directors are being encouraged to adopt the new universal No Headphones symbol on race entry forms and race materials. The goal of this universal symbol is to send the message that event directors are serious about the headphone ban at the events they manage.

“Race officials don’t ban headphones to be mean to runners — it’s for their own safety and that of everyone else in the race,” says Jim Gerweck, a member of the USATF Long Distance Running sub-committee studying enforcement of the ban. “It’s an education effort more than enforcement issues, as events such as Grandma’s and Twin Cities Marathons have successfully proven.”

The RRCA has promoted a guideline against the use of headphones in running events that dates back to the mid-

1980’s. “Banning headphones is part of the risk management responsibility of a race director. Many participants do not understand or respect the awesome responsibility a race director shoulders to ensure the safety of every single participant in an event,” explains Jean Knaack, RRCA executive director. “Respecting an event director’s choice to ban headphones is a shared responsibility of every participant to ensure the safety of all runners, the future success of the event and the sport as a whole.”

No matter how silly the rule seems it is a rule and ignoring it is considered cheating.

The next time you see what looks like Mr. Bill on your race entry form ensure you leave your headphones at home. The race director will be grateful and you might just find that racing without them is a whole new enjoyable experience.

News from the RRCARoad Runners Club of AmericaBy Kelly Richards

Danny Cole –70 Marathons…and CountingBy Tony “Flash” Flesch


Alan Engisch and Cortney Noell enjoying the trails in peak condition.

Highlights from Grasslands 2008

Kevin Wessels has to make a critical decision at Mile 18 — ale or lager?

(l-r) Elizabeth Krause, Mary Keeffe and Susan Barnett make the

trails even more beautiful.

Joe Luccioni yells at the paparazzi hiding in the bushes for El Presidente!


Attention all runners: Are you tired of jogging on a treadmill?

We all know you’re not hamsters. Attention all cyclists: Are you ready to go off-road? Then join the league of RAW adventure racers. There is a small and crazy group of us that instead of running and swimming and cycling ourselves into the dry, Texas dirt, we pedal and paddle and throw ourselves into the Texas mud and muck.

What is an adventure race? Think of it as an off-road triathlon, where you challenge yourself with kayaking, mountain biking, and trail running, all of which is navigated using a topographical map and a compass. It’s a giant outdoor scavenger hunt where you’re not allowed the benefit of the kindness of strangers or the knowledge of the streets. You’re thrown into nowhere and given a map, whether you can use it or not. If your name is Alan Walker or if you’ve always suspected that you might lean towards the wacky side, then this might be the event for you.

Can’t do an adventure race, you say? Need to practice the skills? You’re reading this because you already run, so that’s one-third of the talent you need. And the second skill, cycling, is easy. After all, they say you never forget how to ride a bike. And as for the kayaking, most of

the Texas races are on local lakes or slow rivers, so there’s not a lot of talent involved. Just join the Monday morning “RAW Navy” paddling group and hone your skills.

And here’s the best news of all: the longer the race, the less you run. I know that sounds a little contradictory, but let’s be honest with ourselves: if we could think of a way to win without running, we’d do it. Adventure races are categorized as follows: sprints (up to 18 hours), 24-hours, and multi-days, which are what you see on TV with the Eco-Challenge. Come on, we all know there’s no such thing as an 18-hour “sprint” and no one can run for 4 days, not even Scott Eppelman, so if you sign up for a long race then you get to walk for most of the distance and still finish. And if you navigate with few mistakes, then odds are you’ll do well or even place.

Here’s what your RAW representatives have learned in the last year at adventure races:

• When challenged, you will eat mealy worms and crickets

• East and West are easily confused at midnight after a 14-hour race

• You should skip a 4-mile away paddle checkpoint so that you can gain some time on the bike later

• Poison oak is just as itchy next Tuesday as poison ivy

• When you have your game on, passing 13 teams in 90 minutes is pretty gratifying

• The bravest thing you can do is to keep going after you’ve been caught by an underwater strainer in the dark

• When the rules suggest that you bring a wheeled cart for the portage section of the kayak, don’t forget it—otherwise the 1 ½ mile walk is really, really, really long

• No matter how many engineering classes you might have taken, you can’t actually build your own functional floating boat

So what’s in an adventure race for you? Other than the customary “sense of accomplishment,” there is the camaraderie that comes with belonging to a small group of folks attempting something special. And since Tony “Flash” bribed me to write this article, promising a free meal at the next six Saturday Night Live RAW dinners, I think that all of my readers should be able to finagle a first free drink until September. Talk to Tony about it. See everyone at the next race.

Tales from the Adventure Racing FrontBy Debbie Carpenter

Did you know photos from many RAW races and social events, including the annual banquet, can be found on the

RAW web site and are available for order?

To see them go to… Runnersandwalkers.com then click on “gallery”


“Oh no, not again!” I watch my hand held water bottle and hat go flying off down the rocky trail as I tumbled over my left shoulder, landing into a cloud of dust with a big thud. I slowly get up and examine the damage. I already fell once before an hour earlier. At least I was symmetrical since I went over my right shoulder the last time. I love trail running!

What was I doing here anyway? Oh yeah, I was looking to try out a different trail race that I had never run before in Texas and this one seemed to fit the bill.

The Prickly Pear is put on by the San Antonio Road Runners Club and has two events, a 50K and a 10 Miler. The 50K is three 10 mile loops with a short out-and-back to an aid / drop bag station in each. The 10 miler is a single 10-mile loop. All aid stations are stocked with water, Gatorade®, ice, Hammer Gel, and typical snacks. All runners were treated to a fabulous post race party with fajitas, rice, beans, and Alamo Golden Ale.

Due to daylight saving time, the start of the 50K was in the dark. The trail quickly becomes a single, windy twisted track. I heard later on there were many instances were a lead runner would stumble and fall, taking four or five others with him to

the ground, piling on top of each other. I love trail running! Heh, heh.

I finally settled into a nice group. Of course, the lead runners in our pack weren’t paying attention to the well-marked course, and all twelve of us ended up doing several bonus miles trying to get back on track. I love trail running!

With most of the runners now so far ahead, I was pretty much alone for the rest of the run. At least the 10 mile loops seem to go by quickly. This is an excellent run for anyone wishing to try trail running for the first time. McAllister Park is located within the city, just north of the airport, so you’re never too far from surrounding neighborhoods and little danger of getting really lost.

There were some small creek crossings last year due to heavy rains, but not this time. There was one really technical section, but, for the most part, the trails here are runnable with some rocky sections mixed in.

I was having a decent run until the final loop. San Antonio had a record high of 96° F that afternoon. About 5 miles from the finish, I was cramping badly in my legs. I kept plodding along down the

course. With about 3 miles to go, I spotted a city park bench, just 10 yards off the trail and sat there and rested for about 5 minutes and assessed my deteriorating situation. It was around 2 PM and just scorching hot outside. I know I was badly dehydrated at this point. Just how much danger was I risking by continuing? My left kidney hurt when I went to the bathroom. There were not that many runners left on the course at this point and I hadn’t seen anyone else in quite some time. The last thing I wanted to do was pass out on the trail somewhere and have no one find me right away.

I had some really bad luck with hot weather at Palo Duro and Sunmart. My most important goal was to at least try and finish. I wanted to beat the heat this time. At least the friendly volunteers at the last aid stations several miles back had some ice, which really helped.

The last few miles were tough, but I staggered across the finish line at 7:48, beating the cutoff. I received a glass-etched finisher’s medal and enjoyed the adventures of the day by downing cup after cup of ice cold drinks! I love trail running!

The Prickly Pear 50K: I Love Trail Running!By Thomas “T.O.” Okazaki

RAW for LifeFitness Careers, Health Issues and Training Tips for the 60+ AthleteBy Pat Noell

Larry Branagin, 62, started running when gave up smoking at age 40 in order hold his weight down. He injured each knee in separate, non-running activities at ages 42 and 44. His doctor told him that longest distance he would ever run would be 6 miles. Larry set a goal of running a marathon by age 50. Since then, he has run 26 marathons, half a dozen 50Ks (31 miles), and two 50-milers. Looking for other new challenges, at age 58 (2004) he ran his first Ironman triathlon, and then three more runs annually.

Male runners have a lower rate of colon cancer than the general population. When he was 61, he had his first colonoscopy and learned that he had colorectal cancer. His colon was removed. With this discovery, he decided to start training for another triathlon, over his wife’s protests. He was encouraged by his doctor because he could get through treatment better if he exercised while doing it because the increased blood flow carries nutrients to the cells better. Larry hooked up

with the cancer therapy program at Goddard Sports Therapy in Coppell which coordinated with his doctor.

Now cancer-free, Larry continues to run. New research (2006) suggests that men who have been treated for colon cancer can reduce their risk of the cancer coming back and improve their odds of survival by as much as 50% by engaging in regular, moderate-to-vigorous exercise. We pray that Larry is running for years to come. Have you had your colonoscopy yet?


Are you a native Texan?Yes, I was born in Texarkana, Texas and raised in Plano, Texas. Have you not heard my “Yee Haa’s?”

How long have you been running?Not long…just since 2000.

How long have you been a RAW member?I joined in the fall of 2004

When, why, and how did you acquire the ‘Tini’ nickname?It was around Christmastime and, although I had told Tony “Flash” that I would meet him for a run, I had to celebrate the end of the semester and the beginning of winter break with some teacher friends. We had a few sour apple martinis. I met Flash for the run in Coppell to see the Christmas lights. For whatever reason the lights seemed especially beautiful and the run more fun than usual…go figure. The deal was sealed the next week when Julia “J-Lo” McCloud and I had Jell-O® shots ready for a group run at the six mile mark during our 18 mile run. Another great run!

Who was the first person you met at RAW, or first showed you the route or really “took you in?”The first person I ran with was Lee Miller. But really the person who took me in was Rick Sanford. We had met at the YMCA in Flower Mound and he just made me feel really comfortable whenever I made it out the club. Once I became a “regular,” Flash and I became running partners.

Why running?When I was a kid, I ran with my dad as a way for us to connect. He’s been a runner for years. As an adult, I got bored exercising indoors…doing step aerobics

and spin classes. After I had a seizure and brain surgery to correct a cavernous malformation, I started training for a marathon to prove to myself that I was “well” and again, to connect with my dad. He trained for the Walt Disney World marathon with me. I ended up inspiring George, my husband, to put on his running shoes and train, too.

Do you do anything special before or after running, or do you have any pre/post-race ritual?There is just no better way to celebrate finishing a marathon than with champagne and Fritos®!

Do you have a favorite place to run?I honestly love running the trails around good ol’ Lake Grapevine. Another place I can think of is the Chisholm Trail system in Plano that I grew up with. It goes for miles and follows the creek that is at the end of the street where I lived. If I had the opportunity, I’d love to go back to Banff, Canada. Last summer I was able to run some trails around Spray River in the Canadian Rockies. It was so peaceful and beautiful.

What has been your fondest running memory?If I’m running with my running buds, then it’s a good day. But one of my favorite days was a 20 mile training run for the 2006 Austin Marathon. It rained all 20 miles! We had a member from England at the time (UK Mark…whaddya know? He got a nickname and was only here a few months) who made sure that Rick and I finished our last 8 miles strong. He kept our pace lively and kept telling us stories about running “back home.” I remember him looking back over his shoulder to make sure we were still with him. It was a miserable day and a few members who had said they would come out didn’t make it, but I remember feeling like I had really accomplished something that day.

Where is the most unique or unusual place you have ever run?Does running El Scorcho at midnight in Fort Worth count? What about the Boston Marathon during a Nor’easter rain storm? How ‘bout 4 o’clock in morning during the Hood to Coast Relay?

What do you consider your biggest running achievement?Honestly, when I started running, I had only heard of the Boston Marathon. It wasn’t until later that I knew of its significance. So, I never even considered qualifying. When I BQ’d (Boston Qualified) at Austin, I was overwhelmed. I haven’t had a personal record (PR) since, and maybe I never will…finishing that race feeling so strong the whole way….while it was so cold…putting in some really, really great training….was a tremendous feeling. Isn’t that why runners keep coming back?

What running gear would you never travel without?My Texas running shorts, my shoes, and Body Glide®.

Do you GU, gel, Gatorade, or other?GU and Gatorade®.

What has running taught you about yourself or what have you learned about life through running?Strength, ambition, courage, perseverance, dedication, motivation and inspiration

Do you have a spouse or significant other, any children?George, my husband of 17 years. and two girls: Jordan (15) and Reagan (13).

Besides Running, what other fitness activities do you enjoy?Cycling, kayaking, weight lifting, and hiking.

What would the members be surprised to learn about you?I was a dancer for years as a kid. I was on drill team all four years in high school…and do you know…one of my motivations to be on the team was to “get out” of P.E. and running!

Anything else you would like to add?It was a chance meeting at a block party that I met Terry Marcott who told me about RAW. Had I not met him I really don’t know what my life would be like these days. I have met some of my best friends through RAW. And I definitely didn’t know that there’s so much to know about beer. I define myself this way: wife, mother, teacher, and runner.

In Step With Staci Rivero

Stacie Rivero with her husband, George.


Want to be a RAW Board Member?The Election Committee is looking for club members interested in running for the four officer (president, vice president, secretary, and treasurer) and seven director positions.

All positions begin and end in July and are for a one-year term. A list of officer and director duties can be found in the club bylaws, located in the RAW clubhouse. The bylaws are in a purple binder on the table with the racing forms, running books and magazines. You can also contact any officer or director with questions about these duties.

Candidates need to provide a brief statement explaining who they are, along with a photo. Arrangements for taking photographs of the candidates can be made by contacting Jeff Barnhart. The candidate’s statement and photo will be posted on the LGRAW website for the purpose of identifying them to the voting membership. This information will also be posted and/or read at the July 4th elections.

A list of potential candidates must be finalized 30 days prior to the elections. Interested candidates must have their names submitted to the RAW Election Committee by June 4. If you are interested in running, please submit your name for candidacy to the Election Committee Chairman, Thomas Okazaki at [email protected]

Vote by ProxyThe RAW annual meeting and elections will take place on July 4, 2008. All members in good standing are encouraged to vote. An individual membership gets one vote and a family membership gets two.

Members can vote by proxy in the upcoming election for directors and officers between June 4th and July 1st. To get proxy voting instructions and a ballot, contact Steve Rush at [email protected] .

Mailed ballots must be signed by the Member casting the vote and then mailed to: Lake Grapevine Runners and Walkers Club Attn. Steve Rush, Secretary P.O. Box 2982, Grapevine, TX 76051.

Correctly completed proxy ballots must be received by the club’s Secretary by July 1st.

ELEC

TIO

N N

EWS

RAW upgrades the DRC image.The Dallas Running Club recently changed the name of their annual half marathon, formerly known as “The Half” to the DRC-Half. With the new name they needed a new look for their race and naturally looked to RAW. Our own David Ball designed their new DRC-HALF Marathon logo. Way to go RAW!

Would you like to be a Newcomer Mentor?We are looking for club members who are interested in becoming mentors for new members. The mentors would meet one Saturday a month to make new members feel more welcome and a part of the group.

Contact Laurie Lukanich to sign-up: [email protected]

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

Dec. 9, Granbury, TXrudolph run 5KMolly Tucker: 19:38, FW

Feb. 2, Grapevine, TXthe Fillie trot 5KJohn ball: 20:08, 1st agMolly Tucker: 21:03, 2nd agDale Mauger: 22:25, 1st agvern Lumbert: 26:30

Feb. 2, Dallas, TXpresident’s 10KCrystal grose: 1:05:48

Feb. 2-3, Huntsville, TXrocky raccoon 100 Milerscott eppelman: 18:53:32, 3rd agJack Hase: 21:44:49, 1st Texas TrilogyChris McConnell: 25:52:46, 1st 100 milerLaura nelson: 26:58:15

Feb. 9, Haltom City, TXhaltom stampede 5KJeff garber: 17:39, MMWYolanda Hopping: 19:50, FMW brad pearson: 20:29, 1st agbrad Liles: 21:29Dale Mauger: 22:30, 2nd agblaine Covington: 22:59, 3rd agMary ann Cavio: 40:32

Feb. 9, Arlington, TXKnight run 5KJohn ball: 20:15, 1st ag

Feb. 9, London, United Kingdomlondon love run 10KJessica Montz: 55:14

Feb. 10, Birmingham, ALMercedes Marathonkelly richards: 3:37:56, 2nd ag

Feb. 16, Southlake, TXJogging For Johnson 5KMark Lehrmann: 19:30, 2nd OMW Caleigh Tucker: 30:03, 3rd ag

Feb. 17, Austin, TXthe at&t austin Marathonken Hall: 2:48:37Chad Truby: 3:19:58Doug shanahan: 3:37:45Debbie adams: 4:04:02kristine Hall: 4:36:16Margaret powers: 4:36:27kim Danahy: 4:49:42Thomas Okazaki: 5:19:47

Feb. 17, Jacksonville Beach, FLthe national Marathon to Fight breast cancerDan Cole: 3:49:48, 3rd ag

Feb. 23, San Angelo, TXsan angelo road lizard trail run series #3-15krick sanford 1:20:02kelly richards: 1:24:06, 2nd Femalekirsten keats 1:24:46 3rd Female

Feb. 23, Ft. Worth, TXcowtown 50K UltraMike vanMeter: 4:59:20ryan burns: 6:17:17steve grady: 6:37:18

cowtown Marathon Tim roche: 4:35:29, 1st marathonThomas Okazaki: 4:59:25kim Danahy: 5:15:09Jim baudhuin: 5:23:00adrienne stipe: 5:25:12cowtown half MarathonMark Miller: 1:20:49randy bobe: 1:40:28Melissa Hassan: 1:54:55vanessa Loggins: 2:00:32vernon Lumbert: 2:06:30veda Miner: 2:07:27alissa barber: 2:11:40Tanya bubash: 3:01:50Cathy McCauley: 3:01:50

cowtown 10KMichelle putze: 46:57, prJulie (kaner) burns: 49:38Marvin smith: 54:19Jill smith: 1:02:41alan engisch: 1:05:36

cowtown 5KTom Zack: 32:14

Feb. 23, Lake Texoma, TXcross timbers MarathonLaura nelson: 5:15:52kelly eppelman: 6:19:36

cross timbers half Marathonkevin Wessels: 2:37:32Doug ryan: 2:57:44Marty Metzger: 3:22:10

Feb. 24, New Orleans, LAnew orleans Mardi Gras MarathonJack green: 4:10:21, pr

Mar. 1, Santa Rita Mountains, AZold pueblo 50 MilerLetha Cruthirds: 14:18:23

Mar. 1, Dallas, TXDrc tai Morrison 15KLee rebedos: 59:47vanessa Loggins: 1:27:13apuriva parikh: 1:38:07

Mar. 1, Austin, TXtexas independence Day 5KDavid smith: 22:12, prbridget smith: 23:11

Mar. 2, Little Rock, ARlittle rock MarathonThomas Okazaki: 4:32:54george rivero: 5:09:44, pr

Mar. 2, Napa, CAKaiser permanente napa Valley MarathonDuncan stewart: 3:15:01Chris preston: 3:23:18

Mar. 8, Ft. Worth, TXpanther run 5KJohn ball: 20:39, OMW

Mar. 8, Dallas, TXtrinity river levee run 10Kcross country raceken Hall: 37:24, OMWapurva parikh: 1:06:50

Mar. 9, Mercer Island, WAMercer island rotary 10KJessica Montz: 56:08

Mar. 15, Dallas, TXDash Down Greenville 5Kken Hall: 16:45, OMWLee rebedos: 18:59robert Fowler: 19:10Yolanda Hopping: 20:25, 1st agMike ahearn: 23:21

Mar. 15, Ft. Worth, TXhope river run 8KMark Miller: 29:30:25, 1st agMelissa Mckibben: 42:57:25Jack Mckibben: 43:15:00, 1st ag

Mar. 15, San Antonio, TXthe prickly pear 50K trail runThomas Okazaki: 7:48:48

Mar. 16, Rome, Italycity of rome Marathonbart bybee: 3:55:17

Mar. 22, Dallas, TXborden Uptown run & trolley Walk run on! 8K challengeken Hall: 27:42, 1st ag, prYolanda Hopping: 33:59, 3rd agMolly Tucker: 34:37, 1st ag

borden Uptown run & trolley Walk run on! 5Krobert Fowler: 19:25, 2nd agMary Lessor: 26:08, 2nd ag

Mar. 22, Ft. Worth, TXbunny boogie 5KJohn ball: 20:25, 1st ag


From 5Ks to Ultras

Pr-Personal Record Ag-Age Group bQ-Boston Qualified ow-Overall WinneroFw-Overall Female Winner omw-Overall Male Winner mmw-Male Masters Winner Fmw-Female Masters Winner

Leg

enD

Mar. 22, Decatur, TXgrasslands 50 milerJack Hase: 9:25:34Laura Nelson: 9:58:46Dennis Maietta: 10:07:34Chris McConnell: 10:34:35Mike VanMeter: 10:41:46

grasslands marathonDoug Ryan: 4:38:48Kevin Wessels: 4:53:41Kelly Eppelman: 5:23:45Debbie Evans: 6:40:03

grasslands half marathonBrad Liles: 1:44:14Chris Pearson: 1:45:46Mike Eccleston: 1:52:13Rick Sanford: 1:54:16Doug Keeffe: 1:59:52Reba Becker: 2:19:34Ryan Burns: 2:20:40Susan Barnett: 2:37:50Mary Keeffe: 2:37:52Elizabeth Krause: 2:37:52Jill Smith: 2:46:21Courtney Noell: 2:50:09Alan Engisch: 2:50:54Joe Luccioni: 3:02:16

Tony Domineac: 3:16:46Tom Zack: 3:16:49Michael Cope: 3:27:09John Bush: 3:35:34Evelyn Luccioni: 3:35:34 Judy Reeves 3:46:03Debbie Carpenter: 3:54:06

Mar. 29, Dallas, TXbutterfly boogie 10kKen Hall: 34:51, 3rd OMWRobert Fowler: 38:59, 3rd AG

Mar. 29, Ft. Worth, TX4 For hAnk 4 milerMark Miller: 22:43, 1st AGJohn Ball: 26:04, GMWCarol Ezell: 35:21, 3rd AG

Mar. 29, Las Colinas, TXu. S. Secret Service Lisa Pritchard memorial 5kMichelle Putze: 23:31, 1st AGJustin Putze: 31:48

Mar. 30, White Sands, NMbataan Death march marathon(Civilian Female Light Division)Adrienne Stipe: 5:29:12Jim Baudhuin: 5:55:23

Mar. 30, Atlanta, GAIng georgia marathonThomas Okazaki: 4:48:53Alan Noell: 6:28:21

Mar. 30, Cape May County, NJocean Drive run Club, Inc. ocean Drive marathon:Kelly Richards: 3:55:16

Duathlons & triathlons

Feb. 17, Ft. Worth, TXtexas motor Speedway Duathlon(2 mi run/15 mi bike/2 mi run)Dan Banse: 1:20:04, 2nd AG

Mar. 28 thru 30, Galveston Island, TXLone Star half Iron triathon(1.2 mi swim/56 mi bike/13.1 mi run)Byron Benoit: 5:16:28Mary Lessor: 5:18:24, 1st AG

RAW RACE RESULTS continued


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

Remember to add a push pin to the RAW Around the World map if you race in any US city or run anywhere outside of the US.

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?

Wednesday 7am Trail Run

Friday 7am Trail Run

Interested in running trails?

Join us for a run on the trails every Wednesday and Friday morning. The

trail runs start at 7am from the clubhouse.

Lake grapevine runners & WaLkers CLub

MeMbership application

new Membership renewal

name ________________________________________________

address ______________________________________________

City _________________________________________________

state ____________ Zip Code ____________________________

Home phone ( ) ________________________________________

e-Mail address ________________________________________

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

Male Female DOb___/___/___

Can we publish this information in the club directory? Yes no

participating Family Members

name ___________________ M F DOb___/___/___

name ___________________ M F DOb___/___/___

name ___________________ M F DOb___/___/___

name ___________________ M F DOb___/___/___

Membership Dues $20 single $30 Family Do you need 2 membership cards? Yes no

signature _________________________________ Date___/___/___

Mail completed application and payment to lGraW, p.o. box 2982, Grapevine, tX 76099 or drop in the mailbox at the LgraW Clubhouse.


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


You can still renew at the clubhouse or through the mail. Simply fill out the membership application and drop it off or send it in.

Keep your membership

current

Sweatshirts $40Shorts $20Singlets $20Cool-Max hats $15

Long-sleeve shirts $15Beanie Caps $10Socks $5Gloves $2

Contact Joe Luccioni to make a purchase.

good…get your RAWear now!Latest gear: long sleeve N/B Tempo shirts $32Summer wear: singlets, Cool-Max hats and shortsSafety wear: long sleeve bright yellow shirts

Whether training or racing…always look

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

PRSRT STD AU.S. Postage

PAIDGrapevine, TXPermit No. 243

ShAre wIth A vISItor or new member

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

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

RAW 4th of July Events

Mark your calendars for a RAWsome Independence Day Celebration!

Friday July 4th.

RAW Fun Run a.m. TBD

Softball Game 4 p.m.

BBQ 6 p.m.

Annual Meeting & Elections 7 p.m.

Best Foot Forward and 2007 Club Awards Presentations 7:30 p.m.

Fireworks at dusk

Bring your beverage of choice, a side dish to share and lawn chairs or blankets. The club will provide the meats for grilling, plates, utensils; and the best spot in Grapevine for watching fireworks. Please check

the RAW website for additional details as they develop.

May 2008

Documents

number of runners

race organizers

annual haltom stampede

place age group trophy

race finish

race p

haltom recreation center

new course location