March 2011

After getting off to a slow start, this year’s Bold in

the Cold (BITC) 5K and 15K races ended up being the hottest races of the weekend with near-perfect weather and a near-record breaking race crowd of 825. Mother Nature was very kind to our racers and volunteers on Saturday by providing us with sunny, chilly conditions. With the next day’s weather of rain, sleet and snow it gave the LGRAW race crew a sigh of relief for having had the race the day before.

Koby Styles and Laura Nelson led the way in the 15K while Kolin Styles and Allison Naval took the top honors in the 5K. It is believed this is the first time a set of brothers have won both races on the same day. The four winners lead the second largest field in LGRAW race history with 825 total registered participants from 80 different cities across the Metroplex.

LGRAW races continue to extend their reach beyond the Grapevine area and are becoming premier races. The race had a record number of last-minute entries with over 500 runners registering during the five days leading up to the race day and on race day. This only affected the number of race shirts. The race crew had to put in two additional orders during the last days before the race and still ran out during packet pickup.

This year’s race got many good reviews from the participants, such as runner Stephen

Hamilton, “For my second consecutive year running the 5K, the race was again a very well-organized event with plenty of volunteers, water and,

at the finish, hot coffee, bagels and fruit. The course is surprisingly hilly as it takes you around parts of Lake Grapevine with a final hill at the last tenth of a mile that really tests your will. This race is an excellent reason to get outside and stretch your legs the first part of January.”

FOOTPRINTLake Grapevine Runners & Walkers March - April 2011

www.runnersandwalkers.com

Bold in the Cold – a New Year, Same Great Race

Koby Styles led the way in the 15K.

Laura Nelson “boldly” won the women’s 15K

By Jeff “Barney” Barnhart

Rainforest Café®

BNSF® Railway

Boopa’s Bagel DeliFoot and Ankle Associates of North TexasThe Grapevine Texas Blog SpotLaney Chiropractic and Sports Therapy

Cook Children’s SM Health Care System – TexasLuke’s Locker

Starbucks®

Amore’s

Krispy Kreme Doughnuts®

Clines Running Corner

Mad Duck Cyclery

Athletes HoneyMilk™

SONIC® Drive-In

THANK YOu TO ALL OF THe 2011 BITC SPONSORS

There were several other positive comments on the race crew and this year’s race shirt was a hit with the runners. In addition, for the third year, BITC asked race participants to bring their old shoes to be recycled through the Nike ReUSE –A-SHOE program and they answered by providing over 300 pairs of old shoes to help build new running trails and tracks.

The 13th annual Bold in the Cold race is in the books and once again the LGRAW race crew showed why they are some of the best in the area.

See member’s BITC race results on pg. 14.

2 FOOTPRINT | March - April 2011

RAW Board and CommitteesPResident | Ray Harris [email protected]

ViCe PResident | Bridget Smith [email protected]

seCRetARy | Doug Noell [email protected]

tReAsuReR | Emily Johnston [email protected]

diReCtoRs Danyah Arafat-Johnson [email protected] Tony Flesch [email protected] Elizabeth Lawrence [email protected] Brad Liles [email protected] Terry Marcott [email protected] Staci Rivero [email protected] Rick Sanford [email protected]

FootPRint

editoR-in-ChieF | Kevin Wessels

editoRiAl CooRdinAtoR | Tony Flesch

AssoCiAte editoRs Susan Barnett Kathryn Gleghorn Staci Rivero

CReAtiVe diReCtoR | Lorraine Wessels

design & PRoduCtion | Reneé McConnell

Membership data Danyah Arafat-Johnson [email protected]

FootPRint submissions Send articles to [email protected]

Footnotes to [email protected]

Footnotes•Footnotes•Footnotes•Footnotes

lake grapevine Runners & Walkers Club

P.O. Box 2982Grapevine, TX 76099

Congratulations• To Amy and Anthony Matasso on the birth of their first

child, Joshua.• To Laura Nelson on being named the Female Runner of

the Year by Charles Cline on Clinesrunningcorner.com. Kelly Richards was also a “featured runner” on this local running website.

• To all the RAW members that participated in winter events locally and around the country. We had many new PR times and distances. Check the Forum for the “Weekly RAW Zone Race Results” further details.

speedy reCovery• To Danyah Arafat-Johnson, Jack Hase, Doug Keeffe,

Ken MacInnes and Sonia Soprenuk.

good Bye & good luCK• To Ed Stoddard and Christa Cameron who are returning to

South Africa.

thanK you• To all the RAW BITC Volunteers. The race was a huge

success do to all of your help.• To the Trail Mixer Race Director, Rick Sanford. As usual a

very fun and popular event.• To Thomas “T.O.” Okazaki for compiling the “Weekly RAW

Zone Race Results”.• To all our volunteers who put out water and sports drink for

the weekend runs. We appreciate each and every one of you.

lost & Found• Left something at the clubhouse? Check to see if we found it.

All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

Change oF address• To update your address, please notify Danyah Arafat-

Johnson at [email protected]

announCements Join us on Facebook. Become a fan of Lgraw Runners & Walkers page and get the latest RAW updates in your News Feed.

RAWear now on sale. Short and long sleeve dri-weave, moisture wicking technical shirts. The short sleeve shirts are available in men's and women's cut in white, silver or yellow (men's only). The long sleeve shirts are unisex and available in white or silver. Long-sleeve shirts are priced at $15 and short-sleeve at $10. Available only while supplies last.

Deadline for the next FOOTPRINT is April 1st. Send your articles to lgrawfootprint @verizon.net.Send your Footnotes to [email protected].

March - April 2011 | FOOTPRINT 3

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

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

RAW Walk/RunsWalk/Run every Saturday & Sunday 7 a.m. (daylight savings time) 8 a.m. (standard time)

Effective Saturday, March 19 the club meets at 7 a.m.

RAW Around Town Social Calendar & Events

Trail RunsTrail Run every Wednesday & Friday 7 a.m. (year round) at the clubhouse

Track WorkoutsTrackies meet every Tuesday 5 p.m.

Hill WorkoutsHillbillies meet Thursday nights Thursdays 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park

Board Meetings2nd Monday of every month 7:00 p.m. at the clubhouse, unless otherwise posted or changed. All members are welcome to attend.

March 14April 11May 9

Check the Forum for potential changes.

Potluck BreakfastReturn of Spring Potluck BreakfastSunday March 20, following the 7 a.m. run at the clubhouse.

Please bring a dish to share!

Walk It DayWeightWatchers® Walk-It Day 5K Walk/RunSunday May 22, 8:30 a.m. Oak Grove Park, Grapevine

See ad on page 6 for more information.

New Start Time

SNL DinnersSaturday Night Live Dinners1st Saturday of every month, 5 p.m.

March 5 - Amore’s Pasta & Pizza 1405 W NW Hwy, Grapevine

April 2 - Peace Burger 1228 William D Tate, Grapevine

May 7 - SaltGrass Steakhouse 102 State Hwy 114, Grapevine


Greetings and thank goodness winter is behind us – at least I hope it is. I’m ready for spring (although it doesn’t officially

arrive until March 20th at 12:32 pm locally). We’ll be switching our weekend runs to a 7 am start time beginning Saturday, March 19th.

With spring comes more activity. Not only do more of our members come out of hibernation and make an appearance at the clubhouse (you know who you are and we’ve missed you), but the trails will be filled with more non-RAW walkers, runners, cyclists, strollers and others. The softball and baseball seasons will be in “full swing” and soccer will be “kicking off.” With all these people (and vehicles) descending on what we consider our own little private area, we all need to be a little more conscious of what is going on around us. Safety is something that we need to keep in mind when we’re on the trails and the roads.

The RRCA and many of us in RAW discourage the use of earbuds and headphones when running. You may feel that music helps you to get into a rhythm, but using earbuds / headphones can also make you less aware of your surroundings. I can’t tell you the number of times I’ve had to shout, “On your left!” while I was cycling to get a runner’s attention.

And one more thing, as long as I’m acting like an overprotective parent, those of us who run on the road (especially the park roads on the East Loop), keep in mind that these are open roads with cars and trucks traveling in both directions. Not all of them are as considerate and conscientious as most of us. They might not give you the distance you would like when they are approaching or passing you. If there are runners and vehicles going in both directions, it can be a pretty tight squeeze.

Be careful out there. We’ve never lost anyone and I want to keep it that way.

I hope to see you at the clubhouse on many weekends this spring.

President’s MessageA perspective to the members from RAW President Ray Harris

Ray

SuNDAYRAW Walk/RunWalk/Run every SundayLGRAW Clubhouse 7 a.m. (daylight savings time) 8 a.m. (standard time)

MONDAYRest Day

TueSDAYTrack WorkoutsTrackies meet every TuesdayCross Timbers Middle School5 p.m.

WeDNeSDAYTrail RunTrail Run every Wednesday

LGRAW Clubhouse 7 a.m.

THuRSDAYHill WorkoutsHillbillies meet every Thursday 5:45 p.m. even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park

FRIDAYTrail RunTrail Run every FridayLGRAW Clubhouse 7 a.m.

SATuRDAYRAW Walk/RunsWalk/Run every Saturday 7 a.m. (daylight savings time) 8 a.m. (standard time)


Houston Marathon 2011: “H” is for Hot – or is it for Humid?By David Ball

H” is for both! On January 30th, there was a contest in Houston

where people ran 26.2 miles as fast as they could in conditions most hadn’t trained in since September. It was 62º and 91% humidity at the start, overcast, with some rain sprinkled in. The rain was the only relief from the heat.

I was once again reminded that we can’t control everything in our racing. You prepare for months for any condition, then deal with the circumstances that exist THAT day. My goal was 3 hours and 20 minutes. I’d trained more intensely than in years past. I logged over 60 miles per week and dropped about 6 lbs. to make the load even lighter.

With black marker on my legs, I dedicated my run to a Houston college buddy who lost a leg to diabetes and to Gabrielle “Gabby” Giffords, the Arizona Congresswoman who was shot at a recent rally in Tucson, Arizona. Exiting George R. Brown Convention Center to the faster Red Corral 30 minutes before the start, the loud speaker warned that race officials might shut down the race if there was lightning. I vowed I would not stop no matter what the conditions were. That’s when it began to rain. Ugh.

“I hate starting a run in the rain,” I grumbled. “Quit your whining and run!” I heard in my head from my training buds back home. (You know who you are.) We finally started and I met up with Thomas “T.O.”

Okazaki and Chris McConnell in the first two miles. We wished each other good luck and then they were gone. “Don’t go out too fast or you’ll pay on a day like today,” other voices in my head warned me, so I backed off on the early overpasses and settled into a 7:38 per mile pace for the next 17 miles.

When the rain got heavy, I put on my hat. I took it off to stay cool when it wasn’t raining. My shoes started to get heavy with rain with the building miles. At Mile 16, a tired runner in front of me decided to foolishly stop in the lane when he was getting some Gatorade®. I collided with him and it went up his nose. Whoops! By this time, I was grabbing two cups

of Gatorade and dumping water over my head. I took six gels and four electrolyte capsules over the course. Cramping is my nemesis on hot days and there goes precious time when it happens.

During the run, I stayed focused, watched my form, shook out my arms to keep them loose, picked up my

feet, drove my arms, listened to my breathing and started my prayers (out loud). For some reason, my legs lasted longer than I thought they would in those conditions.

The conclusion was the higher base mileage, with added electrolytes, adequate rest during my taper, and keeping my spirits up during the marathon helped a lot. I forced myself to smile. It lifted my attitude – and got some very strange looks from the fans. “Don’t listen to the fatigue!” I told myself from Mile 17 to 21. The pace crept up to a 7:47 pace. Then at Mile 22, my pace slowed even further to 8:05.

“Hold on. Keep smiling. Keep hoping to see that 25-mile marker. There it is! 1.2 miles left. Time to spend the rest of what I’ve got.” Mile 26 was 7:53 and my hamstrings were red-lining. I hoped they would hold on just a little longer. I covered the final 0.2 miles in less than two minutes and crossed the finish line in 3:23. I’ll take it. On a day like that,

I’ll praise God with thanksgiving and head straight for the massage tent! The voices were saying, “Good job. Now, get me the heck outta this rain!”

“

David Ball, rumored to be part Jedi, knows the secret to a great

marathon: train well and keep those crazy thoughts in check.

HotHumidHouston


It Was My Slowest 5K Ever, but I Never Had So Much Fun in My LifeBy Bill Atwell

One day last fall, my daughter Terah texted me that she had just run two

miles. I called her and reminded her that I was going to be coming to California for a visit and to run a half marathon. Terah has always gone with me to my races there, but this time, she wasn’t interested in watching, she wanted to run. She had decided to run the 5K, her very first race. I said, “Great! I’ll run with you.”

“But Dad”, she said, “I’m so slow.” I replied that I didn’t care and that I wouldn’t miss it for the world.

Terah expected to run the 5K in about 40 minutes and, when the gun went off, so did she. Looking at my Garmin®, I asked if her pace was too fast and she said that she was fine. We were running a 10:45 pace and she was going to finish well under 40 minutes.

Bill Atwell with his daughter Terah at the SoCal Half Marathon and 5K.

As a good father, I had planned to pull up at the last second and finish directly behind her. But immediately after I pointed out the finishing mat, Terah noticed the clock and realized, with a good kick, she could finish under 35 minutes. She blew past me as if I was standing still. Terah finished the race in 33:48, having started the race one minute after the gun went off. I finished a full second behind her. I was caught completely off guard.

I have never run so slow, nor had so much fun! Running a race without panting is definitely an experience. Sharing my daughter’s joy was priceless! One interesting side note is that we have already registered for the Disneyland 5K in September. The interesting part is that my second daughter, Tiffany, has accepted the challenge and is going to join us. Perhaps, I am looking at 34 more minutes of heaven.

Lake Grapevine Runners and Walkers Presents

early Registration thru May 5th RAW Members: $10/person Non-Members: $15/person Family Discount of 4 or more: $12/person

After May 5th thru Race Day $20/person T-shirts guaranteed for all early registrations and while supplies last for those who regis-ter after May 5th.

LGRAW Clubhouse Race Day Activities 7:30 a.m. Packet Pick Up and

Race Day Registration8:30 a.m. 5K Start9:30 a.m. Finisher’s Celebration

RU

NNERS AND WALKER

S

LAKE GRAPEVINE

Sunday, May 22nd 8:30 a.m.

Oak Grove Park, Grapevine, TX 76051

WeightWatchers®

Walk-It Day 5K

Contact Kathryn at [email protected] for more information.


On Your Mark!Twenty Years RunningBy Mark Miller

1 Running is simple, but not easy. Put one foot in front of the other. Repeat. Get up tomorrow and do it again.

2 Despite running’s simplicity, the moment you think you’ve figured it out, a poor race, injury or other setback will show you otherwise.

3 Consistency is the most important aspect in training. Everything else is a footnote.

4 Running is rarely an athlete’s first choice. Many of us find the sport only after discovering that we are too slow, short, or uncoordinated for team games. This discovery is typically a blessing in disguise.

5 There are no shortcuts. You can’t fake fitness and the finish line clock does not lie.

6 Running fosters a disciplined lifestyle that, if carried over, benefits your work, finances and overall health.

7 Without challenging, realistic and regular goal setting, a fitness routine drifts aimlessly.

8 Motivation must come from within. If you’re running for anyone other than yourself, it will not last.

9 Running reveals more weaknesses than strengths.

10 It is better to be 90% fit and 100% healthy than 100% fit and 90% healthy.

11 Experience should keep us from being injured. I have yet to meet a runner for whom this is actually true.

12 Ignore your instincts when it comes to running; they’re usually wrong.

13 When you find a shoe model you really like, buy two pairs. It will soon be discontinued.

14 Just when you think a run cannot possibly get any worse, believe me, it can.

15 Running is a great form of therapy, and is substantially cheaper than a psychiatrist.

16 Some of the most interesting, fun and neurotic people I’ve ever known have been runners.

17 Runners have an undeniable bent toward goofiness. Normalcy is for people with poor imaginations.

18 Running does not guarantee good health. Diet, rest and genetics are at least equally important, and maybe more so, in determining health and longevity.

19 Running is a fine metaphor for life but a poor substitute for it.

20 Keep it fun. If you come to regard running as work, you’re missing the point. Work is that thing we do during the week so we can afford to play, which is what running should be.

March 1st of this year will be my 33rd birthday. March 2nd will mark the 20th anniversary of my first race. It would have been convenient had that first race fallen on my birthday, but the makers of the junior high

track schedule rather rudely chose not to consult with me. I distinctly recall that race – 2nd place in the 7th grade 1,600 meters. It would have seemed fitting to place first in that first race, but once again, I was not consulted beforehand. Since then, I have run over 400 races and untold miles. Below are 20 observations from my first 20 years on the run.

In a November 1, 1971 Sports Illustrated story by Kenny Moore, the great New Zealand runner Jack Foster said, “I run from three to fifteen miles five days a week and twenty on Sunday over hilly sheep farming country or through forest. I don’t think of running as ‘training.’ I am not prepared to let it be anything but one of the pleasures of my life.” For 20 years, that is just what running has been for me. I’m looking forward to the next 20.


Why I RunBy Troy “T-Roy” Pruett

Ever get up on a cold, breezy, winter morning and grumble, “What am I

doing?” “I could stay in this nice warm house, sipping coffee, and really enjoy the start of this glorious day.” They are times like these when we need to draw on people and memories that inspire us to lace up the shoes for another day.

With this in mind I reached out to several club members to see what has inspired them to trudge along on the worst of days. There is a mix of serious and funny responses. Because there were so many different replies, I tried to include all of them. If they seem short and cut-off, blame the FOOTPRINT editors.

As for me, there have been many inspirational moments. Two are at the top of my list. After about 20 miles of a beat-you-down dreary forest run in Pennsylvania, the trail opened up into a beautiful ridge run above the clouds. I stood there basking in the warmth of sun and blue sky for several minutes, completely amazed by the circumstances that led me to that point in time. An unexpected moment is why I run. I am inspired by those that manage to remain upbeat no matter the circumstances. They always seem to put a smile on their face and look forward to the next challenge. Happy people is why I run.

Crisann Becker notes that two DFW runners who inspire her, Patrick Finney and Paula Robertson, both have multiple sclerosis. Patrick has almost completed 50 marathons in 50 states and Paula is the founder of Heels and Hills. Because I can and should is why I run.

Hélène Walker started running after spending eighteen months going to races

to cheer her husband Alan. Like many of us, she did not know anything about the athletic world. She thought that all the participants would be lean, thin, fast and “out of my league.” She realized athletes came in all speeds, shapes and ages and that no matter how fast or how slow they finished, they all were achieving something special.

There is also a fair amount of inspiration on the light side. One said, “There are lots of reasons, like the thrill of competition and camaraderie with friends, but I am too busy with the chocolate-and-wine thing to care about the other reasons right now.” Wine is why I run. Janet Dixon had me laughing out of the chair, “I run because I suck at it…and that’s the best part.” Another member quipped, “My really awesome boyfriend dumped me out of the blue, so now I run to make sure I can kick his ass any day of the week at any and every distance. Oh wait, I could kick his ass before he dumped me.” Revenge is why I run. Mindi “Vanilla” Rice did say, “Looking at the Wussie Judge’s butt inspires me.” As the aforementioned WJ, who could argue with that? The WJ’s butt is why I run.

“Big Girl” Kelly Newell says, “I run to eat, I eat to run.” Eating is why I run. Alan Walker should have been a time management specialist, “Maybe running is simply my lack of patience - it takes too long to get there if I walk.” Getting there faster is why I run. In true Beer Girl spirit, Randa Foster came through with, “Running is a necessary evil to support my drinking habit.” Beer is why I run. I didn’t get around to asking Spareribs, but I’m sure his response would have been, “I am inspired by well-dressed runners. This is why I am consistently voted the

best dressed runner in America.” Pretty clothes are why I run.

To paraphrase a couple of respondents, “I run for sanity.” One person chimed that when asked if he or she needed meds to cope with life’s “fun,” the response was, “No, I run.” (Great answer!) Sanity is why I run.

Notwithstanding the psychological reasons, there were those that focused on the physical. Take Tom Shetina’s reason, “Looking at my 310-pound picture from 2006.” Randa added, “Running makes me feel strong. My body can take much more punishment than my mind tells it, and I love the high of finishing.” Health and fitness are why I run.

Spousal support works its charms. Just ask Marty Metzger, “[My wife] Tia kept trying to get my attention from over the short fence during a triathlon, ‘Psssst! Hey, two guys in your bike rack have their age on their calves as 71 and 73!’ After the event, I felt pretty bad to find out that the 73-year old beat me in the swim, and the bike, AND the run. Then it occurred to me that I might be able to continue improving for another twenty-plus years.” To beat a 70-year old is why I run. Marty also added, “When word got back to me that so and so told others that there was no way I’d meet my goal, it really fired me up and kept me from quitting.” sticking it to others is why i run.

Two things inspired Kelly “K2” Richard’s first run. The first was seeing friends who took up running and at age 30 looked better than when they were 20. Second was reading about women who made up the inaugural teams of the WNBA. These were American women, athletes, who

Author’s note: Thanks to all those that responded to my request. Unlike Spareribs, I never consult with those mentioned or referenced in an article. Please excuse me if I took the liberty to embellish or fabricate your response and you were somehow offended. If it makes you feel better, I did it out of pure love.


Picture This Trail Fun Run

A family that runs together...just gets faster. Parents Robin and Brad Pearson with (l-r)

Jordan, Madeline and Katie.

Staci and George Rivero are all smiles hoping to win the Shake Weight® door prize.

(l-r) Karen Bosworth, Byron Benoit and Laura Swenson.

had to live in Europe and Asia to follow their dreams and play ball. Learning about the sacrifices they were making to do something they loved inspired me to get out and try something new. Looking better than a 20-year old is why I run.

Beth Hyland ran the gambit with several great answers ranging from “me” time, to being outside, to awesome running friends, to being a role model. Some prefer to simply point to the human body. Leana Sloan believes, “All humans are designed to run, we have long legs compared to other primates. We have an Achilles tendon that works like a spring and propels us upwards and forwards; a calcaneus combined with the Achilles tendon that acts as a shock absorber and spring, and skin to release heat and prevent overheating for long periods of exercise. Evolution is why I run.

Michelle “Drum” Blackard says what gets her out the door are, “First, people. I’m motivated by the strangers in the gym at 5:30 am who are just as tired as I am, by my very active parents, and because of the motivation of RAW. Second, I love having a goal every day that is just mine and knowing at the end of the day that I achieved that goal. Lastly, I love being outside. Running down Hope Pass breathing in mountain air on day two of TransRockies was the most fulfilling moment of my life.”

Joe Luccioni is inspired by, “Being a RAW member and hanging out with the Trackies.” And all the Trackies love Joe. The Trackies is why I run.

Those of you that know Nick Kannady also know that if you draw a face on a rock he will stand there and talk to it for hours. He is truly a stranger to no one or any inanimate object. It’s no wonder he sent in a 10,000-word dissertation on why nothing inspires him. He just had lots of reasons to run, such as, “I run to hear my thoughts more clearly in the quiet of the morning. I run to feel terrible, then alive again five minutes after I stop. I run to see firsthand the grace of Colleen Casey running (ain’t that sweet!), I run to share a moment with a friend and hopefully a beer afterwards. I run so I don’t ever get left behind. I run to say, ‘See that wasn’t so hard.’ I run to see places I would have never seen had I not ventured out. Most of all I run to see people’s faces and emotions as they reach their goals. I’m not sure why I run.

Author’s note: I want to thank all of those that responded to my plea for help and sharing your story with the club. My wish for everyone is that you always have Happy Feet! I thought it would be fun and even therapeutic to share other tales of inspiration. Now that you have finished reading the article, “Get on the RAWforum and post your reason for running.”


Road Runners Club of America

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

The annual RRCA National Convention will be held May 12-15, 2011, in Fredericksburg, Virginia. The race held in conjunction with the convention is the Marines Corps Marathon Historic Half Marathon. Learn more at http://www.marinemarathon.com/.

Based on the location of the convention there will be much emphasis on history. There are group runs planned at the Spotsylvania Battlefield and through historic downtown Fredericksburg. The opening reception will be at the Fredericksburg Area Museum and Cultural Center and the 53rd Annual RRCA Banquet and National Running Awards Ceremony will be at the Fredericksburg Country

Club. The clubhouse, circa 1820, is the only remaining plantation house on the Rappahannock River below Fredericksburg.

The convention is a time to learn present-day running club best practices, leadership skills, communication tools, fun run ideas, RRCA programs, the future of the sport and much more. It is a place to meet other runners, vendors and even running celebrities. The 2011 speakers include Olympic Gold Medal Winner Billy Mills and Olympian, 1986 Boston Marathon winner and radio personality Julie Isphording. The convention is an experience to be enjoyed by all types of runners.

RRCA Runnings

If you love running, the RRCA convention is for you. Like Fredericksburg, the RRCA has a rich history. The convention is where the past meets the present and looks to the future. Sign-up for the convention today to be a part of this timeless running experience.

More info on the convention can be found at http://www.rrcaconvention.org/

Send your nominations for “Giving Back to the Sport” to [email protected]

Giving Back to the Sport

This month’s Giving Back to the Sport recipient is a past Best Foot Forward-recipient who continues to do things “behind the scenes” for our running club. Gary Howsam has been busy over the winter trying to stay ahead of all the “freeze alerts” the weatherman has been throwing at us.

When most of us become aware of a significant

change in our usually mild Texas forecast, we think about how the weather may affect our run or walk. When Gary hears about frigid temperatures in the forecast, he thinks about heading over to the clubhouse to do some “winterizing maintenance.” Gary has assumed the responsibility of trying to minimize the likelihood that the clubhouse water pipes

will freeze, so he turns the water off and wraps insulation around the exterior faucet.

Once the temperatures return above freezing, he returns to the clubhouse to get the water turned back on and assess the damage, if any. Thank you, Gary, for keeping the clubhouse “winterized” and for all you do for RAW.

Gary Howsam


are you a native texan?I am originally from Joliet, Illinois.

if not, where are you from and what brought you to texas?The oil industry brought me to Texas about six years ago after I spent time in California and Louisiana.

how long have you been running?I ran quite a bit in my 20s and returned to it in my 40s after gaining quite a bit of weight. I was 310 lbs. in 2005!

how long have you been a raW member?Since joining RAW in mid-2010, I feel like I am really learning how to run for the first time. Everyone has been so encouraging and helpful and being a member of RAW has made running FUN!

Who was the first person you met at RAW, or at first showed you the route or really “took you in”?Stacie Sauber encouraged me to join. She told me that she was that crazy lady who I saw running barefoot around Grapevine. I thought that these were the kind of people that I needed to hang around with!

Why running?I am what people describe as a Type-A personality on steroids. I really enjoy running track, hills (especially in the Dallas summer heat) and socializing with the Trackie group. I am increasing my distance with the goal of completing a marathon this year after two early half Ironman®-distance triathlons. My first triathlon ever was the Lubbock Half Ironman, which was also my first half marathon. Since then I have run many half marathons and shorter events. I also am hooked on cycling and have completed many century rides (rides of 100 miles).

What has been your fondest running memory?My fondest memory of running was when I took the time to help someone run their first half marathon. It is incredible to watch someone accomplish a goal that they did not think they could complete and the personal growth they experience from it. I also get a real thrill out of running with my boys Blake (14 years old) and Evan (12). In RAW, I see the power of what good friends can do in helping each other accomplish their goals.

What has running taught you about yourself or what have you learned about life through running?Running has taught me, and continues to teach me, patience, the power of friendship and the benefits of hard work.

Tom Shetina

In Step With Tom Shetina

Be a Star…and receive accolades

from your fellow club members

Sign up to be a water duty volunteer. The sign-up calendar is located on

the back door of the clubhouse.

It is not required that you sign up for both Saturday and Sunday. You

can also work in tandem, where one member puts out the water and the

other takes care of the pick up.

Need to get out and exercise or need to re-hab from an injury? Our walking group is for you. It is open to all ages,

fitness and skill levels. Walking distances range from three to eight miles. You

can be as serious as you wish, but be prepared to have a lot of fun. A good

sense of humor is a plus! Contact [email protected] for more information.

The “w” in RAW is for WALKING!

Saturday Mornings Year Round 6 a.m. and 7 a.m. starting from the RAW Clubhouse


A Glimpse into My Mind’s Eye: Thoughts from My First UltraBy Michelle “Drum” Blackard

I signed up for Palo Duro 50K, my first ultramarathon, six months in advance. The day had finally arrived! I had

heard wonderful stories about the canyon scenery and I was ready to experience it for myself. Here are some highlights and thoughts over this long, but fun, race.

mile 1 - Crowded, dark, took a while for runners to stretch out. My number one goal was to not go out too fast for the first 18 miles. I knew it was going to be a long day, so just be patient.

mile 9 - Feeling down, amazed my times aren’t bad. I knew that with walking hills, stopping at aid stations and taking bathroom breaks, my time would add up quickly and I wanted to make sure when I was running, I was on pace. Lonely. Tried to focus on the scenery. It’s beautiful but doesn’t quite do it for me like the mountains. Every time I get emotional I thought, check your nutrition. Eat, salt, drink...what’s not in balance?

mile 14 - Right IT (Iliotibial) band is KILLING me. Think I need to pick up the pace to stretch it out.

mile 18 - Mile 18.5 was the start of the second full loop and the home aid station. The majority of the 20K’ers had finished and it was awesome to see them.

mile 19 - Extremely emotional. Thinking I could burst into crying, shaking tears at any moment. I kept thinking about all of RAW and how awesome they are. I had heard Brad Liles yell before anyone saw me, “There she is!! Go Michelle!!” I’m so thankful to have this running club.

mile 23 - Miles 19 to 22 were the lowest point of the race for me. I was overwhelmed with doing another lap and was sick of being all by myself. I couldn’t see anyone in front of me or behind me. I wasn’t really focusing on these negatives though. All the little voices in my head continued positive thoughts, I just knew these were the reasons I was having a low. Again...eat woman, eat.

mile 24 - Getting back in the mental game of kicking ass. I thought, eight miles left. No problem. I can run eight miles in my sleep. This heat is no problem. I’ve run in WAY worse heat. This leg pain is no problem. I’ve run with WAY worse leg pain.

mile 26 - Feeling confident. My pace is great, I’m walking the hills and running everything else. I know that I’m going to finish. Heard a guy I passed say to his running partner, “Did she say this was her first ultra? She’s doing great!” This pumped me up so much! I couldn’t let them down, I WAS doing great!

mile 28 - Aid Station: ICE! They had ice and it was the best thing of my entire day. I poured freezing water on my head and face and down my shirt. I drank almost an entire water bottle as I was standing there and then refilled it again. Ate some boiled potatoes and potato chips. This is the best aid station.

mile 29 - So ridiculously happy. I’m so proud of myself for the constant running that I’ve been doing. My pace is slower, but I really ran all but the hills. I was so glad I made A, B and C goals because knowing I could make my A goal really propelled me forward. I’m also glad that I made my A goal something that I thought I could realistically achieve if nothing went drastically wrong.

mile 30 - Last Aid Station! More ice! When my Garmin® beeped at me “lap 30,” I just about had a heart attack. Holy crap! I just ran 30 miles! Still thinking I can make my “A” goal. I just can’t walk. I do the math a billion times in my head because it gives me something to focus on and it was quite a challenge to add two miles together and subtract them from 30. I learned from the NTTR Forums, “RFM: Relentless Forward Motion.” I thought of that always.

mile 31 - Second fastest mile of the day! What?! Eat it! Just kept thinking, get to the road, get to the road. Your friends will see you and that will help, just get to the road. Every little leg cramp that happened I just told to relax, it was almost over. Just relax and don’t stop running.

At the finish, I was the 3rd Female in the “39 and under” category and 7th Female Overall. This was such an awesome experience and I can’t wait to do it again!

Michelle Blackard is elated to hear she is 7th overall female.


Congratulations to the following RAW members who completed both the 2010 Push-up and the Sit-up Challenge. Each of them completed 66,795 push-ups AND 66,795 sit-ups for 365 straight days.

Janet Dixon

Elizabeth Lawrence

Kelly “K2” Richards

The following members completed 66,795 push-ups for 365 straight days.

Byron Benoit

“Major” Mike Eccleston

Jay Jones

Doug Keeffe

The following members completed 66,795 sit-ups for 365 straight days.

Debby Eads

Josh Loewen

Terry Marcott

Steve “Dog Dude” Rush

Stacie Sauber

John Winstead

Congratulations for completing the challenge!

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

Springtime in Texas – a great time of year to run! Mornings are typically still cool and the daytime

temperatures are moderate. The sun is available longer each day and we shift back to daylight savings time in mid-March. Here are five quick springtime tips:

Always follow standard running and safety tips.

Wear layers of clothing. Mornings can start off cool and quickly heat up. Dress for the forecast and be prepared for rising temperatures or rain and storms.

stay alert and aware of your surroundings and the weather conditions. Spring can bring us rain and storms. Oncoming storms can quickly develop. Running in the rain is fine, you won’t melt. In fact, it can be a fun change, but always avoid running if there is lightning in the area. Know where to find shelter on your route if the weather gets really bad and lightning develops.

Always be careful when running on the roads, especially in rainy conditions. Not only is your visibility reduced, but drivers have a decreased ability to see you, maneuver and stop as well.

remember to hydrate. When it is cooler outside, we often forget to hydrate.

Tony is a RRCA Road Runners Club of America Certified Running Coach and writes a running column for www.CoppellToday.com

In a Flash!Springtime in Texas

By Tony “Flash” Flesch

12

4

3

5


Bold in the Cold 5K Brad Pearson: 20:05, MMW Blaine Covington: 21:07, 2nd AG Ed Oleksiak, 22:12, 1st AG Brad Liles: 22:45, 3rd AG Ed Stoddard: 23:38 Spareribs LaMothe: 24:18, 2nd AG Michelle Liles: 24:38, 1st AG Hélène Walker: 24:44, 1st AG Suann Lundsberg: 25:28, 1st AG Mike McKeena: 25:32, 2nd AG Laura Hause: 29:17 Meredeth St. John: 26:21, 2nd AG Christine Bassano: 26:28, 1st AG Joe Allen: 28:19 Debby Eads: 28:47, 2nd AG Louise LaMothe: 28:51, 3rd AG Tammy Shadden: 29:17.0 Laura Hause: 29:17.1 Danny Irby: 29:46 Rick Fogle: 30:04 Courtney Noell: 30:06 Marci Sims: 30:54, 31 Laura Swenson: 31:30 Josie Moyer: 32:01 Marian Severn: 32:02 David Moyer: 33:02 Mike Bassano: 32:02 David Smith: 32:55 Mark Studer: 34:46 Jerry Werner: 38:09 Cynthia Maas: 43:01 Isabelle Ortigoza: 44:45, 1st AG Monica Ortigoza, 44:46 Isabella Baudhuin: 48:49 Jim Baudhuin: 48:49 Robin Landis: 1:04:44

Bold in the Cold 15KLee Rebodos: 1:02:56, 1st AG Jim Lukanich: 1:03:57, 2nd AG David Chase: 1:04:55, 1st AG Laura Nelson: 1:06:44, OFW Colleen Baranowski: 1:06:56, 1st AG Terry Marcott: 1:07:13

John Studebaker: 1:08:37 Henry Galpin: 1:08:51, 1st AG Sonia Soprenuk: 1:09:35, FMW Della Irby: 1:09:56, 1st AG Chris Barnwell: 1:10:21 Dennis Maietta: 1:11:21 Heather Wallace: 1:12:06, 1st AG Randy Wolf: 1:13:28 Bojana Jeknich: 1:14:14, 2nd AG Robin Pearson: 1:16:29, 3rd AG Mike Eccleston: 1:16:32 Jim Thomas: 1:17:33 Dottie Whitson: 1:17:41 Trish Field: 1:17:47, 3rd AG Michelle Blackard: 1:17:59, 3rd AG Troy Pruett: 1:18:01 Elizabeth Lawrence: 1:21:11 Paul Gerba: 1:21:33 Karen Robertson: 1:21:49, 3rd AG Anne Woods: 1:21:48 Tom Shetina: 1:22:50 Scott Williams: 1:22:57 Rick Sanford: 1:23:10 Mike Ahearn: 1:23:33 Marybeth Crane: 1:24:58 Tina Covington: 1:25:14 Tabetha Wade: 1:26:31 Kelly Newton: 1:28:34, 3rd AG Dave Stropes: 1:29:00 Pam Truhn: 1:29:11 Nelda Bruce: 1:29:45 Mary Keeffe: 1:30:18 Laurie Lukanich: 1:30:18 Doug Keeffe: 1:30:20 Kelly Newell: 1:32:52 Charlyn Maloy: 1:33:35 Vern Lumbert: 1:34:15 Su Landis: 1:35:10 Michelle Capello: 1:36:44 Crisann Becker: 1:37:18 Monica Waite: 1:37:32, 1st 15K, PR Michelle Newton: 1:39:08 Elizabeth Mendiola: 1:46:44 Carol Wise: 1:47:38

Race ResultsBold in the Cold

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.

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

Planning a trip and need a running route?


RAW now offers online renewals (and new memberships) through Active.com at http://www.active.com/event_detail.cfm?event_id=1310038

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

Keep your membership

current

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.

New Members

Membership Renewals Joe AllenJason AntonDanyah Arafat-Johnson & Heath JohnsonDavid & Becky AungstDavid BallJeff BarnhartNelda BruceThe Bush FamilyBart BybeeLetha CruthirdsJohn DalriMaria DauphiniasJanet & Dennis DixonMike Doud

Randa & Ryan FosterJack Hase & FamilyLaura HauseNoreen & Ray HenryBrad HetisimerBojana JeknichBarbara JudkinsManny KooshaJon KorteSu LandisRoy E. LangeThe Luccioni FamilyLaurie & Jim LukanichVern LumbertSuann Lundsberg

Sabine MacinnesMary MalleyCharlyn MaloyChris McConnellAlicia & Kevin McGlincheyMark MinorikPat NoellEd OleksiakJeff PickeringCheryl RehbergCourtney RidingsRicardo Roberto & Cynthia BeckerMike SchellenJeanne Sheffield

Julie SheridanChris SimsMarci SimsAdrienne & Carl StipeTerry ToceLesley ToopsBrad TroutmanAlan & Hélène WalkerHeather WallaceMichelle & James WilliamsCarol WiseAnne WoodsKaren & Mike Wright

MeMBeRSHIP uPDATeLake Grapevine Runners & Walkers

Mike BergerJeff BozarthMichael & Leanne BrownJack BurcieThomas DallamRyan Foster

James FowlerLisa GilbertLaura GreunerErin HanniganTammy HendricksChris Hill

Jennifer JonesMary JostenDenise KnightHolly MaddoxStacy MarchioriJames Margiotta

Regina McNamaraVanessa NguyenChristine RoathEva SandersSunu SimonStephanie Tamul

Jim & Lynn ThomasMisty ThurmanManuel VelezRob WhiteJasom WhitmireDarin Winger

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

Non-Profitu.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

Dear Spareribs:I’m about to run my first race next weekend and I’m both nervous and excited. I don’t want to get there too early and have to stand around in the cold. What would be a reasonable time to arrive for an 8 o’clock start? -Teresa in Southlake

Dear Teresa:Well, if you were a veteran runner I would say never get to a race less than an hour before the start, because you have to sign up, put your t-shirt and goodie bag away, run a couple of warm-up miles, get a drink, change your shoes and use the bathroom. But I see that you are a newbie, so forget the right way to do it, and think only of the most important issue: THE HORROR OF STANDING AROUND IN THE COLD FOR TEN MINUTES!

World history is filled with tales of torture and deprivation, from crucifixion to water-boarding, but let me assure you, nothing is more terrifying to a new Texas runner than standing at the start for ten minutes on a cold day. “Oh, it’s sooo COLD! I can’t remember when I have ever been this COLD,” they whine to everyone around them.

So my best advice to you would be to do what all the other newbies do. Enter only chip-timed events, arrive ten minutes before the start, finish your pre-race routine and sprint from the bathroom to the starting mat so you won’t be cold for a single minute. After all, as world champion runners will tell you, racing should always be a totally comfortable experience. -Spareribs

Ask Spareribs

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

Documents

March 2011