December 2007

FOOTPRINTLake Grapevine Runners & Walkers December 2007

www.runnersandwalkers.com

Double Trouble Sets Records

For two runners, this year’s Double Trouble

was no trouble, with Andrea Jarzombek and Joe Beisner taking both the 5K and 10K races as the overall winners. Andrea set a course record for both races with times of 17:14 and 35:45, respectively. Joe set a course record for the 10K with a time of 34:29 and just missed the 5K course record of 16:54 by 12 seconds.

Joe and Andrea, in winning both races, took home a little extra prize of $100 each. This was the first time this award was handed out and both deserved it. As RAW runner Ken Hall put it, “He (Joe) just had an extra gear at the end and I could not catch him.”

The race also set some records with this year’s race having a 50 percent increase

in the number of participants with 365 coming out to run the 2007 event and setting a new high for the total amount raised for the club. The other aspects of the race may have not been “records,” but they were goals met for this year’s event. The most significant goal was to provide more to the participants and this year the race handed out a tech running shirt and running cap at the finish line.

As with Bold in the Cold and Hound Dog Hustle, many participants commented how well organized the race was. One father of a runner even commented that he thought our races were organized by a race management company and not by club volunteers. This year’s race once again showed how well RAW can put on a

race, from course set up and marking, to registration and packet pickup, finish line and results, water station management, parking and traffic coordination, to our great announcer, and to the fastest clean-up crew in the west. I would mention all the volunteers by name, but it would take a whole issue to list them all, so it was discouraged by the editors.

The race also showed RAW’s passion about the runners and the race with many staying around cheering the last runner on the course. One such participant was Walter Wilson, who wrote in an e-mail, “I was the very last finisher at the 10k this morning. I wanted to thank your group and several of your volunteers and associates for their assistance to us at the end. (My wife had expressed concern.) I especially wanted to thank the gentleman [Jeff Garbe] who stayed with me for the last mile or two.”

This year’s Double Trouble race was my last as race director (RD) and I have enjoyed my tenure. I learned more than I ever expected about the inner workings of putting on a race and have a huge appreciation for what it takes to not only put on a race, but organize one.

I had many goals with taking over as RD and during the first year, I was worried about filling the shoes of Rick Sanford, who was the previous RD. I was able to try some new things to bring more people to the race, some worked and some did not. I also, unfortunately, did some things to upset some people and I regret those events. This year I was

able to accomplish all my goals for the race and could only have done that with the help of many.

The one key thing I learned from these past two years is your race is only as good as the people who help you and with RAW, you can’t find any better people in the world. Thanks again to all who helped this year and to all the runners who came out for the race.

RAW’s own Mark Miller won his age group in both races.

By Jeff Barnhart

Molly Tucker sprints towards the finish and 1st place in her age group.

Andrea Jarzombek set course records in the 5K and 10K.

Here we are in the middle of the Christmas season getting ready to celebrate the birth of the Child Jesus with our families and friends. It’s incumbent on all of us to remember the Lord’s richest blessings. These blessings manifest themselves in many different ways to each of us. Good health, faster times, qualifying for Boston, and losing weight, but the blessing we should all thank God for is that of being a citizen of this great country. We are a very diverse group whose common bond is the love of running/walking, but we should all be proud of our contributions to the community.

As we end this tenth year of RAW’s founding and creation, the board wishes all of you a very Merry Christmas. We sincerely hope 2008 brings us many new personal records (PRs), injuries are kept to a bare minimum, continued good health and financial prosperity in your personal lives, and that the next ten years for RAW be as successful as the first ten years.

But as we go about our lives, let us not forget a group of unselfish Americans who are sacrificing so that we can enjoy the freedoms they are protecting. God Bless our brave men and women in the Army, Navy, Air Force, Marines and Coast Guard.

Merry Christmas and Happy New Year,

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

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 Wessels

[email protected]

CoorDInAtor | Tony FleschDeSIGner | Lorraine WesselsProDuCtIon | Doug Noell

membership Data Doug Noell

[email protected]

RAW Inspirat n message from our President, Joe Luccioni

ME

MB

ER

2 FOOTPRINT | December 2007

“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”

- Joe

CONGRATULATIONS• ToJulieKanerandMattBurnsontheirupcoming

weddinginJanuary.• ToalltheRAWmembersthatparticipatedinthe

manyfalleventslocallyandaroundthecountry.

CONDOLENCES• ToRickandLindaFogleonthepassingof

Rick’ssister.

THOUGHTS & PRAYERS• ToCraigMinyardforaspeedyrecoveryfrom

kneesurgery.• ToTiaMetzgerforherupcomingsurgeryon

herhip.• ToFiremanKenforaspeedyrecoveryfromhis

shouldersurgery• ToCindyLeeforaspeedyrecoveryfromher

plantarproblems.• ToKatSparksforafullrecoveryfromher

strainedknee.• ToKeithHaleforaspeedyandfullrecoveryfrom

theminorstrokehesufferedlastJune.

THANK YOU• TotheGleghornFamilyfortheirgraciousinvitation

tohostthe2007RAWHolidayPartyattheirhome.• ToJohnBushforhiseffortsasRaceDirector

fortheDuctTapeDuet;andtoallthosethatparticipatedinthisyear’sevent.

• ToGaryHowsamforhiseffortsandtoallofthevolunteersthatparticipatedintheKeepLakeGrapevineBeautifulClean-up.

• ToJeffBarnhartforhiseffortsasRaceDirectorforDoubleTroubleandtoallourvolunteersandparticipantswhohelpedmakethisyear’sDoubleTroubleanothersuccessfulevent

• Toallourvolunteerswhoputoutwaterandsportsdrinkfortheweekendruns.Weappreciateeachandeveryoneofyou.

LOST & FOUND• ItemsintheLost&Foundarepilingup!Ifyou’veleft

somethingattheclubhousepleasechecktoseeifwe’vefoundit.Allunclaimeditemsareinthewhitecabinetalongthenorthwalloftheclubhouse.

DeadlineforthenextFOOTPRINTisDecember1st.Sendyourarticlestolgrawfootprint@verizon.net

Wewanttohearaboutyouandyourfriends,[email protected]

OO

TN

OT

ES•FOOTNOT

ES•F

OO

TN

OT

ES•F

OO

TN

OT

ES

December 2007 | 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 - 8am

Wednesday Trail Run - 7am

Friday Trail Run - 7am

RAW’s Bold in the Cold - January 19

SNL Dinners

Saturday Night Live1st Saturday of every month, at 5pm

January 5 – Joe’s Crab Shack, GrapevineFebruary 2 – Amore’s, Grapevine

Upcoming Events

2nd Annual New Years Day Recovery Run & WafflesTuesday, January 1, 2008

LGRAW Annual Awards Banquet Saturday, April 26, 2008Lancaster Theatre, Grapevine

Other fun things we are thinking about: Beer and Wine Tasting Event Newcomers Breakfast TGIF Happy Hours

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).

Board Meetings

Board Meetings | 7:30pm at the clubhouseDecember 19thJanuary 23rd

Any current member is welcome to attend.

RAW at the Races

The next “RAW Off To The Races” will be the Haltom City Stampede 5K/10K Saturday, February 9, 2008

RAW Around TownSocial Calendar & Events


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

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

Pigs, Trails and Road Trips… things are sounding great for ‘08Mark your calendar now to save these key dates. May 1-4, 2008 is the 50th annual Road Runners Club of America (RRCA) convention and National 5k Championship Race will be held in conjunction with the Flying Pig Marathon in Cincinnati. The convention includes many highlights, but the premier event is the keynote speaker and national awards presentation. RAW has been in the spotlight twice in the past five years winning Best Newsletter (Editor Susan Barnett) and Female Road Runner of the Year (Mindi Rice). In 2007, Texas had a record number of nominations including those from RAW. It would be great if RAW had a whole contingent on hand in Cincinnati in the event we have another national winner. Plus, there is the opportunity to run the Pig! The Flying Pig Marathon also hosts a half-marathon and the 5k. More information on the convention can be found at RRCA.org.

If you prefer something a little more low-key and closer to home (though no one said you can’t go on both trips), RRCA sister club, the San Angelo Road Lizards, have extended a friendly invitation (or was it a challenge?) to all runners in the “Big Bad Metroplex” to participate in their series-ending 15k trail race on February 23, 2008, in San Angelo, TX. It seems they’re under the impression city folk might melt if they get mud on their trail shoes, if they even own a pair of trail shoes. Yes, the smack talk has already begun. Runners are runners whether they live in the city or in the middle of nowhere, so the SARL understand that as good Texas hosts’ special attention should be paid to the hydration needs of anyone making the trip. Trails, beverages and bragging rights… perfect ingredients for the making of a RAW road trip.

News from the RRCARoad Runners Club of AmericaBy Kelly Richards

Christmas is such a wonderful time for sharing with friends and family. What better way to do that than with a plate full of wonderful Christmas cookies! Here are a couple of family favorites that are sure to please Santa and his elves.

My Gramma’s Sugar Cookies1 cup sugar½ cup butter, softened1 egg1 teaspoon vanilla2 cups flour1/3 teaspoon baking soda¼ teaspoon salt1/3 cup sour cream

Mix together flour, soda and salt, set aside. Beat sugar and butter together until fluffy. Blend in egg and vanilla. Alternately add in flour mixture and sour cream. Beat until smooth after each addition. Chill for one hour. Roll dough on floured surface and cut into desired shapes. Bake @ 375 degrees for 5 – 10 minutes. Frost as desired when cool*

*Decorating options – before baking, you can sprinkle these with colored sugar if you are not going to frost them. To frost, a simple glaze of powdered sugar and a little warm water is perfect!

Cinnamon Nut Chocolate Sprinkles1½ cups flour ¼ teaspoon salt¾ cup sugar, divided1/3 cup plus 3 tablespoons butter, softened and divided1 egg1 cup mini chocolate chips1 cup very finely chopped walnuts2 teaspoons cinnamon

Mix together flour and salt, set aside. Beat ½ cup sugar and 1/3 cup butter together until fluffy. Beat in egg. Gradually add flour mixture, beating until well blended. Roll out dough between sheets of waxed paper into a 12x10 inch rectangle (remove top sheet of waxed paper). Combine chocolate chips, walnuts, cinnamon and ¼ cup sugar. Melt 3 tablespoons butter and mix into chocolate chip mixtures. Spread evenly over dough, leaving ½” border at edge. Starting at the long side, roll dough jelly-roll style, removing the waxed paper as you go. Wrap in plastic wrap and refrigerate 1 hour. Slice dough into 1/2” slices, place on greased cookie sheet. Bake at 350 degrees for 14 minutes.

Cocktail Corner!“Poinsettias” - 2 parts champagne to 1 part cranberry juice. Garnish with a thin slice or lime. Perfect for brunch!

Happy Holidays to you and your families from mine!

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


Note: Mark is officially a “Marathon Maniac” and attempting to run 50 marathons in 50 states. The Marine Corps Marathon was his 23rd state. For more information, you can check out http://www.marathonmaniacs.com or http://www.50statesmarathonclub.com.

The Marine Corps Marathon was… well, fantastic!By Mark Lehrmann

The late-October weather in our nation’s capital was ideal to run the

Marine Corps Marathon. The marathon was a fantastic experience. Due to my “old-aging” injuries in September (yes, I through my back out yet again!), my longest run in the past two months was 9 miles, which I ran the week before the marathon. Needless to say, I had no high expectations for a ground-breaking time.

The Marine Corps Marathon was a fantastic experience! It was amazing to see how organized the Marines were in putting on this marathon show! Every aid station was exactly the same, with Marines handing out POWERade®, then water, in that order, every time. It was extremely impressive, as would be expected. The crowds were great as the course really played well for spectators by moving around the D.C. metro area to different sites.

My plan was to start out slow and hold back. I did and my first mile was a little over 9 minutes. I kept backing off about 10% off what I thought I could do and felt great for 25 + miles. I finished running sub-8 minute miles for the last 10 miles. I hit a mini-wall about 25.5 miles, but “smelled the barn” and took it home with the ability to say I ran a 3 hour 30 minute marathon (yes, leave off those seconds!).

Mark feels “fantastic” after marathon #23.


RAW held the 6th annual Duct Tape Duet on Sunday, October 7th. Eight teams participated in this year’s grueling race. The Duet consists of one team member running the 10K course while the other one walks the 5K course. At the race directors’ whim, there were several championship categories.

The Turtle and the HareFirst Place for the all-female team with a combined time of 1:49:42.

Rhonda Houston – 1:04:53 10K Maryanne Williams – 44:49 5K

Hedges – Second Place for all female team with a combined time of 2:00:55. This team also finished first in the mother and daughter category. However, our strict rule interpretation does not permit double dipping of awards. The original team makeup included Gloria, pushing grandson, Christian, in a stroller, daughter Kirsten, and grandson, Caleb. However, Caleb, age 5, grew impatient with his grandmother’s pace, so he broke away to create his own solo team. Caleb finished his first 5K with a time of 43:50…and his first personal record.

Kirsten Bush – 1:01:16 10K Gloria Bush – 59:39 5K Caleb – 43:50 5K (PR)

Blondie and Dagwood First Place for combined overall 5K and 10K time of 1:16:46. At press time, the race directors’ are still reviewing the videotape of the event to see if

Stacie had at least one shoe on the ground at all times. Perhaps, we will have this situation resolved by the next FOOTPRINT.

Terry Marcott – 43:20 10K Stacie Sauber – 33:26 5K.

Team TwinsSecond Place combined overall time of 1:31:01. Team Twins also finished first for the husband and wife category. Again, this was another failed attempt to double dip with the awards.

Scott Eppelman - 43:30 10K Kelly Eppelman - 47:31 5K

Dog DaysFirst Place for all-canine team. This is a new category for this year’s event.

These two must be sniffing out the course in preparation for the next

Hound Dog Hustle.

Cooper – 48:30 for the 10K

Archie – 47:31 for the 5K

Middle of the Pack First Place combined time for combined age category 104 years. This category is calculated by adding

the ages of the two-team members. There were two teams this year that had a combined age of 104 years. Middle

of the Pack with a combined 5K and 10K time of 1:46:50 beat out Three Dog Night with a time of 2:20:55. The race directors will not divulge their individual ages, but rumor has it that Henry did his best to inflate the age total for team Middle of the Pack.

Michelle Putze – 1:00:03 10K Henry Galpin – 46:47 5K

Three Dog Night Finished just behind Middle of the Pack for combined age of 104 years category.

Dog Dude – 48:30 10K Judy Reeves – 1:32:44 5K

Cool KidsOldest combined age (108 years) award. It was a close call until we added Scott’s 3 years of age to Doug and Pat’s combined age of 105 years. Scott put the Cool Kids over the top for this very prestigious award.

Doug Noell – 54:03 10K Pat Noell and Scott Noell – 1:15:45 5K

Chris Reyher – walked a very unique alternate course. While all the others were walking or running on our certified championship 5K and 10K courses, Chris decided to walk circles around the RAW clubhouse. Using his GPS, Chris made sure he walked exactly 3.1 miles and not to cut any corners. The race directors think he was walking around the clubhouse so he could keep an eye on the breakfast buffet that was inside. He obviously did a good job, since there was plenty of food for all.

Magnificent Duo Joe could not find a 10K runner so he used “Presidential Privilege” to use his 10K PR from the Halloween Hustle in October 1982. We are not sure if this is an impeachable offense, but we have our lawyers reviewing the club bylaws to see if 25-year old PRs are allowed.

Joe Luccioni – 40:40 10K (PR)Joe Luccioni – 44:00 5K

Brad Lites walked the 5K course. Although he did not have a 10K partner, Brad qualified for an award and free trip to the RAW breakfast buffet bar which concluded the day’s festivities. It was a great time for all of the participates and we hope to see you at next year’s Duct Tape Duet.

Duct Tape Duet 2007By John Bush

Pick Up the PaceIf you always run the same route, and especially if you usually run alone, you may find yourself in a rut, locked in to the same pace for every run. Try running a little faster, even if it’s just once a week. Add in segments of faster running to one of your usual runs. Pick up the pace for a minute or two, and then dial it back down to recover. Then do it again. At the end of a run, do a few 100m strides. I’m not talking about sprints, but gradually accelerating over the 100m distance and almost reaching your top speed. Another easy way to run faster is to find a partner that’s faster than you. A running club is a great place to find that partner who will push you just a little bit out of your comfort zone.

Runners Speak: PRPersonal Record: your fastest time for covering a measured distance. Usually applies to races and race distances. Can also be applied to your regular running route, but be careful and don’t try to set a PR on every run.

Equipment, Gadgets & Gizmos: BodyGlideThis non-oily skin protectant helps prevent and relieve chafing. It’s packaged like a deodorant stick and you apply it anywhere skin rubs together or where clothing rubs uncomfortably. BodyGlide is also available in a formula with sunscreen. You can find it at local running stores and online running retailers.


First Steps The New Runner’s Guide

By Rick Sanford

So, you’ve started to get the hang of this running thing. You’re out there 3 or 4 days a week, showing up your neighbors and feeling great. But maybe the routine is getting stale. Here are a few ideas for changing things up and keeping it fresh.

Try a New RouteGo online and map out a new running route from your house or place of work. There are several online resources that make use of Google maps. You can chart a new course and see some new scenery. If you don’t feel like mapping your own route, go to where local runners and clubs meet. They’ll give you a tour of their regular course. Try running at White Rock Lake or meet LGRAW for one of the group runs.

Get DirtyTake a different path. Hit the trails. Soak in the sights and sounds of nature. Lose the watch and forget about pace. Running off road will work new muscles and, hopefully, help prevent overuse injuries. Take a break from the pavement and give you body a break from the pounding of the roads. Be careful though. Once they’ve had a taste of trail running, some runners never go back the asphalt.

Take a NumberAs in a race number. If you’ve never entered a race, maybe now’s the time to give it a try. Pick out a local 5K and get registered. You get an amazing feeling of excitement when you’re toeing the starting line. Race days are special and you never know what the results are going to be. You may discover that you’re a little faster than you thought you were. If you’re not the competitive type, don’t worry. You’re really just competing against yourself. On the other hand, age group awards are pretty sweet.

Palo Duro Canyon 2007By Marty Metzger

Palo Duro is Spanish for ‘hard wood,’ referring to the Hackberry and Juniper trees that were just beginning to

change color when Tia and I arrived for our 5th consecutive year. It was one of the prettiest weekends we’ve spent in what some call “The Grand Canyon of Texas” - clear and sunny afternoons, cool in the morning, chilly streams rushing from the rains of two nights before.

Tia, who found out that she’s torn the cartilage in her hip socket (last summer) from front to back, couldn’t resist the trail’s beckoning, “I’ll just go out and walk a little bit of it.” She ended up running the entire 20K.

For those who remember my running barefoot article in the last edition, the update is that I finished the 20K without shoes or socks, wearing my Vibram Five Finger Sprints.

While I ran without shoes or socks, Tony ‘2knee’ Dominiec ran the 20k on his two new titanium knees.

Congratulations to UltraRunner, Doug Keeffe (50K). While it is a respectable accomplishment to complete one’s first ultra marathon, this was also Doug’s first trail run; he had never even run the northshore trail at Rockledge Park before!

Perhaps the most emotional moment, however, was watching the finish of one of our NTTR friends, Stacie Boudreaux. Like the true ultramarathon runner she was about to become, Stacie paused about 20 yards before the finish line, bent over, and hurled for all she was worth, which evidently wasn’t much at that moment. She looked better after crossing the finish line a few minutes later.

Thirty of us then topped of the day with dinner at Wrongway Feldman’s Diner, “Feldman’s is dedicated to anyone who has gone the wrong way, taken a wrong turn, made a wrong decision or in some way wandered off the beaten path....in other words: all of us at one time or another.” How appropriate for trail runners.


BOLD IN THE COLD

ENTRY FEES

REGISTRATION

RACE DAY


With more than 1 million cases of skin cancer expected this year and deaths from melanoma

exceeding one per hour in the United States, those of us runners, cyclists and walkers who are frequently in the sun need all the info we can get to reduce our own risks. A recent study proving that regular use of sunscreens can prevent or forestall skin cancer in patients at high risk for new skin cancers should strengthen the resolve of athletes to protect themselves against the most common forms of cancer.

Researchers in Australia examined the effects of daily application of sunscreen versus applications just when a person thought they were going to be in prolonged sun, such as going out for exercise. The results showed that

sunscreens are effective in reducing the risk of new skin cancers, particularly squamous cell carcinoma, with lesser, though promising results, seen in preventing basal cell carcinoma and melanoma. Further strengthening the argument for sunscreen use was that study participants who applied the goop religiously every day had fewer skin cancers and delayed the appearance of skin cancer compared to the “as needed” study participants.

According to experts, the issue of the effectiveness of sunscreens in preventing skin cancer is now settled: it works. As a skin cancer surgeon, I now recommend daily application of sunscreen for all of my patients.

Rick Fogle, a long-time RAW member, traces the origins of his history of skin cancer to a childhood in Pensacola, Florida and a life-long pattern of sunburns and outdoor occupations and pursuits. Although his first basal cell carcinoma developed when he was 40, and in spite of further brushes with skin cancer and surgery, he didn’t feel motivated to change his habits of beach vacations and avoiding sunscreens. “We all hated sunscreens and to this day I still hate the stuff,” admitted Rick.

New formulations of sunscreen are available that offer prolonged protection against UVA light rays. UVA does not burn the skin, but adds to deeper damage to skin cells and inhibits the function of the immune system in

the skin. Both of these effects increase the risk of skin cancer, so it is important to use a sunscreen that has adequate SPF against the burning rays of UVB as well as UVA. Previously, UVA protection was of shorter duration than the UVB protection found in sunscreens. Now, two products are available that extend UVA protection. Meroxyl, newly-approved by the FDA, is available in Lancôme products. Helioplex, a new formulation of previously-available UVA blockers, is available in Nutragena products. Spray, gel and liquid bases are often preferred by athletes for the non-greasy feeling.

Other researchers from Germany presented data that showed marathon runners are more likely to develop melanoma, the deadliest form of skin cancer. In addition to prolonged exposure to UV rays, the researchers hypothesized that the chronic fatigue/inflammation in marathoners’ bodies might reduce the effectiveness of normal immune protection against cancer—as if shin splints, hamstring pulls and blisters weren’t enough!

Back to Rick—while achieving the summit of Kilimanjaro in 2007 was a personal triumph, the highly intense ultraviolet light exposure of the high altitude produced severe sunburn. Soon after, Rick discovered a large

white area on his nose that turned out to be squamous cell carcinoma. Following surgical removal and a failed skin graft repair, Rick now faces a further reconstructive surgery after this fall running season. He reflected “I hopefully have learned my lesson and have been trying to use a spray-on sunscreen, but I still hate the stuff.”

Not surprisingly, several other RAW members, including our fearless leader, Joe Luccioni, have been diagnosed and treated for skin cancer recently. All benefited from early diagnosis and prompt attention to the problems, leading to successful treatment results. Although most patients are cured with appropriate medical therapy, it is estimated that 10,500 deaths from skin cancer will occur this year in the US. Hopefully the preventive measures of protective clothing, daily sunscreen use and avoidance of midday sun will reduce the incidence of skin cancer in the future.

You Can Run, but you Shouldn’t Tan your Hide:Sunscreen Use and Skin Cancer in RunnersBy Chuck “Dr. Chuck” Kennard

A recent study proving that regular use of sunscreens can prevent or forestall skin cancer in patients at high risk for new skin cancers should strengthen the resolve of athletes to protect themselves against the most common forms of cancer.

Other researchers from Germany presented data that showed marathon runners are more likely to develop melanoma, the deadliest form of skin cancer

The rolling hills of vast expanse, Kansas prairie grass stretch as far as the eyes could see. A thunderstorm

rumbles in the distance, its menacing, dark clouds slowly advancing over the skies above. Suddenly a lightning bolt strikes the ground about a mile to the south!

It’s Mile 29 at the Heartland 50 Miler and I’m digging as hard as I can down a lonely, crushed gravel country road to get back to the next aid station where I left my rain jacket only an hour before. The weather can change quickly here. No trees in sight, so not much protection from lightning.

Suddenly I feel the heavy rain drench my tech shirts. I hear the loud crack of lightning above and immediately crouch as low as I can to the ground. Welcome back to Kansas, T.O.!

Not much has changed in Cassoday, Kansas, population 99, since I ran here a year ago to attempt my first 100 miler. This time, I thought it would be fun to try running back-to-back 50 milers on consecutive weekends. The first would be here in Kansas and the next would be in Palo Duro Canyon, near Amarillo, Texas.

After the pre race meal, I drove out about a mile onto the gravel course and tried on several different shoes to see what would work best for 50 miles. Much to my dismay, the toe still hurt too much to run in my regular Montrail Hardrock trail shoes. About a week before Heartland, I smashed my little toe badly against some furniture at home. I tried on my regular marathon road shoes instead and they felt much better. I had never used road shoes to run in a trail race before.

The 50-miler is an out-and-back course that meanders through the Flint Hills of Kansas, which is some of the last remaining tall grass prairie land in the United States. Today, less than one per cent of over 400,000 square miles remains and most of it is in this area.

The run started in the dark and we ran for about an hour before sunrise. It had grown colder overnight, so I put on two Rockledge Rumble shirts for good luck. The manned aid stations were about 8 miles apart, with the unmanned ones filling in the 4 mile gaps in between.

It was mostly overcast that day, so that really helped to keep the temperatures down. The rain from the noon thunderstorm made the roads softer and easier on my injured toe. I started

out conservatively and the even pacing paid off later. I was only passed by two other runners the entire race and finished up a little over 11 hours at the end of the day. Both of my feet swelled up the next several days after the race, but that was to be expected. Other than that, I was moving around surprisingly well.

The Palo Duro 50 Miler, takes place in the 2nd largest canyon in the United States, after the Grand Canyon, and would prove to be more difficult. Not only was the course a little more rugged and uneven, you only had 12 hours to complete the entire course and a 4:30 p.m. cutoff before heading out on the 4th 12.5 mile loop. A heavy storm had created some flooding and muddy conditions on parts of the course, but nothing too difficult to run around.

The first lap went well and I completed that section in 2 ½ hours, but I started to run into trouble on the second. The weather in the morning was pristine and almost perfect for running, but the temperature soared into the low 90s by mid-afternoon.

The race started at 7 a.m. and it was a little after 1 p.m. when I reached the halfway mark. I still had 3 ½ hours to make the 4:30 p.m. cutoff, but I wasn’t feeling good at all. This next loop would either make or break this run. Because of the heat, I decided to strip down as much as possible and carry an extra bottle of fluids. I ran well for a couple of miles, but I started to feel bad again.

I was told the walls of the canyon radiate the heat so it becomes much hotter down inside. At 95° F, some of the runners were deciding to drop out. As I approached the Hackberry Aid Station at about mile 32, I saw an 80 year old man being helped off the trail by two volunteers. Apparently he had become dehydrated and had collapsed twice, falling hard on the rocks which bloodied his face. I found out later that this gentleman was the legendary Beachum Tollar, the oldest runner on the course this year!

I decided then, it was wiser to go ahead and call it a day. With less than 30 minutes left and 5.5 miles to go, I wouldn’t have made the 4:30 p.m. cut off anyway. There will be other races to run and I had felt I had gotten my money’s worth running over a 50K on one of the more spectacular trails in Texas. Besides, I was doing the Marine Corps Marathon the following weekend, so this made an interesting taper of a 50 miler, 50K and then a marathon.

Going For the Double 50 Milers: Heartland & Palo Duro CanyonBy Thomas “T.O.” Okazaki

“I’m a thousand miles from nowhere, time don’t matter to me, I’m a thousand miles from nowhere, there’s no place I rather be.” Dwight Yoakam, country singer



How long have you been running? I first started running when I was in college in the late ‘70s. I had some years where I took a hiatus from running, but have been running on a consistent basis for the past 4 years.

How long have you been a RAW member?For about 4 years.

Who was the first person you met at RAW, or at first showed you the trails or really “took you in?”Dave Aungst, my next-door neighbor, told me about RAW and brought me to the club the first Saturday that I ran with the group. David Ball also helped me and motivated me to train for my first marathon.

Why running?I run because I enjoy it. There’s something about running that gives me a feeling of freedom.

Do you do anything special before or after running, or do you have any pre/post-race ritual?When I get up early in the morning for a solo run, I’ll spend a little time meditating before the run.

Do you have a favorite place to run?My favorite place to run locally is the Northshore trail at Rockledge Park.

Roads or Trails?I prefer trails, especially in the dark with a headlamp.

What has been your fondest running memory?One of my fondest memories was the first time that my son went running with me. He was in middle school at the time. A few years later, he ran the Double Trouble 5K with me and beat me – I couldn’t keep up with him.

What do you consider your biggest running achievement?Training for and running my first marathon.

Where is the most unique or unusual place you have ever run?I went for a short run in the backcountry at Philmont Scout Ranch in northern New Mexico this past summer. I cut the run short because I was alone and a bear had been spotted a couple of days earlier.

What running gear would you never travel without?I have a favorite pair of Brooks running shorts that I always take with me. I also like to take my Garmin Forerunner® when I travel so that I can download and view my running routes when I get back.

Do you GU, Gel, Gatorade, or Other?Banana Blitz GU or Apple Cinnamon Hammer Gel.

What has running taught you about yourself or what have you learned about life through running?More than anything else, that I don’t take running for granted. Every day that I can get up and go for a run is a blessing.

Do you have a spouse or significant other, any children?Yes, my wife Gretchen and I have been married 20 years, and have a 17 year-old son, Matthew, who is a senior in high school.

Besides running, what other fitness activities do you enjoy or do as cross-training?I work out during lunch fairly regularly. I also enjoy backpacking.

What would the members be surprised to learn about you?One of my goals is to through-hike the Appalachian Trail.

Anything else you would like to add?Without a doubt, the best running decision I made was to join RAW. It’s not a coincidence that I have been running farther and more consistently since joining RAW four years ago.

In Step With Jack Green

Would you like to be a LGRAW Newcomer Mentor?We are looking for club members who are interesting in becoming mentors for our 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]

Monthly board meetings are 7:30pm at the clubhouse.Any current RAW member is invited to attend.

December 19 January 23February 27

Check the RAWforum for any location changes or cancellations and thethe meeting minutes are posted on RAWorg.

RAW BOARD MEETINGS


October 20th was a great day for a trail run. Well, at least a regular-

sized trail run, maybe not one of those ultra things with a “50” in the title. The weather was clear. I didn’t see a moon, but in the night sky, the stars shined brightly, enabling us to pick out the constellations some of us still remember from school. The wind was cool, but not really cold. The temperature was about 45° F and a small bonfire crackled beside us. The 9-foot tall bagpiper crept along in the dark, droning eerie Scottish Highland tunes to wake us up.

The real trail runners, those ultra people who can run all day, assembled. The headlights on their hats made them look a little like mutant, desktop reading lamps. It was 7:00 AM. They loped quietly away from the flickering lights of the start-finish area onto the still dark trails. The walls of the canyon began to redden like the backdrop of a stage play as the curtain goes up. Dawn arrived in Palo Duro.

We fun-runners, hardly able to contain ourselves, scurry into position near the starting line. We don’t need stupid antenna lamps on our hats! Prudently, we have waited for daylight before stumbling off on our journey. It’s 7:30.

After the start, a whole big bunch of us are strung out along the single-file trail. I am already thirsty and dry-mouthed. I forgot my water bottle and it’s three miles to the first waterstop. Except for that mild discomfort and a few run-around-the-mud spots, this really is fun running along a very smooth, cushioned, and obstacle-free dirt trail.

Get to the waterstop and have a Gatorade® and a water. Much better now. This leg gets us out into the real part of the canyon. The path starts to go up and down, gives us some ledges to clamber across, and forces us to look up to see the magnificent beauty of the rock formations rising unavoidably in front of us. Wow, you just gotta look!

Most of the way, I have been behind Courtney Noell and Tia Metzger. But right now, I feel pretty good and start running ahead of them (for a little while) on the way out to Los Locos Senioritas Waterstop. (Really, the “senioritas” are not so “loco” because they aren’t running around eating red dust in the rapidly-warming, brightly-sunlit canyon.) Thankfully, they are here to provide me with a cup of Gatorade, a cup of water, and a PB & Jelly sandwich. I rejoin Courtney and Tia at this point and see Roy Lange for the first time since the start. He says that he started out with Joe Luccioni, John Bush and Tony Doniniec, but he picked up his pace and was running along quite easily.

Of course now I am done “sprinting” and can settle back down to a plod and walk up the hills, run down the lesser slopes, walk down the steep ones, and run the flats. Be sure to ALWAYS RUN THE FLATS! Courtney and Tia are ahead now and, though I can’t see them, I sense they’re not too far ahead. After a while I catch up with Tia again and then later with Courtney. Here comes Roy. He tells us he’s having a good run and really feels energized. He passes us and disappears around a curve. Courtney moves out ahead again. I think Tia is somewhere not very far behind me.

This part of the course was last year’s final leg and I think it’s the most difficult part of the race. It’s all steep up-and-down trail that goes over rocks, down into gullies, and climbs right back up again on mostly narrow and curving tracks. I’m glad this has come earlier in the run (and it’s warmer) than last year. I run down the steep hill with the railroad ties to last year’s finish line. This year it is the Hackberry Aid Station. At the water stop, I see that Courtney and Roy are still

there and Tia comes in just behind me. Gatorade, water, and PB & Jelly. Can’t just eat and run. Everyone else leaves as I continue to wash down my snack before taking off on the next leg. I can see them ahead on the road just reentering the trail.

Now we’re on the way to Pete’s Aid Station, (it will be our second time through this one) and this part of the trail is relatively tame. It’s the shortest leg, less than 1.5 miles, I think.

At “Pete’s,” I get a Coke® and a water, but skip the snack. Tia and Courtney are off ahead of me again. I sense this part is not going to be so easy for me. I briefly catch Tia walking, but then she breaks into a run and pulls away from me.

I am alone on the trail. I checked the time at the 10-mile marker - pretty much on schedule. I’m not really tired, just leg-weary. It’s getting harder to lift those feet, so it will be work to finish in 3 hours. It’s quiet down here. I wonder where everyone is…I wonder where the 11-mile marker is.

Finally, the sounds of the picnic area reach me on the trail. My watch tells me the finish better be close. Turns out it is. I round the corner at the bottom of the field about 100 yards to the line. At the finish, I can’t see the race clock so I don’t know how I did. I ceremoniously receive my finisher’s cap and walk slowly over to the table to get a Gatorade. I drink my juice. Then I look over and see the race clock reading 3:33 and mentally subtract a half hour for the ultra runners who started 30 minutes before we did. Pretty close. Maybe even 3:01. And it really was fun.

Palo Duro Canyon 20K Trail Run – An ExperienceBy Alan Engisch

(l-r) Judy Dominiec on “vacation” with Tosca and Alan Engisch at “The Grand Canyon of Texas.”

Doug keeffe is congratulated by Joe Luccioni after finishing his first 50K.


Giving back to the sport

Send your nomination to recognize a club member’s extra efforts to to [email protected].

Maybe you don’t recognize the name, “Jeff,” because everyone refers to him as “Barney!” In addition to Barney, Jeff sometimes brings out his “Underdog” or “Barnaky” personas. Jeff gives back to the sport and to RAW in so many ways.

RAW’s annual Double Trouble 5K / 10K races just concluded another successful year with Jeff at the helm as race director. Over the past two years, Jeff has been the driving force making Double Trouble a premier fall running event in the Metroplex and a significant fund raiser for our club.

Jeff has also taken on some of the RAW webmaster duties, and is responsible for the RAW Photo Gallery on the website. Not only does Jeff post all the pictures, but he has also taken many of those professional-looking shots. Have you ever tried getting a picture of someone racing and not have it end up blurry? Jeff does many things for RAW behind the scenes. For example, have you ever wondered who put the yellow reflectors at all the mile markers? Hint: it was Barney. He has also been known to put out some occasional impromptu water

stops along the twelve-mile loop to support long runs. Jeff served a term as Vice President on the RAW Board that concluded this past July.

In addition to his contribution to the sport through RAW, Jeff also gives back to the sport in numerous other ways. He is the race director of Johnson Elementary School’s annual race, “Jogging for Johnson.” Jeff contributed his skills to this summer’s “White Rock n Roll” and the “Rock n Relays.” He also volunteers to assist at numerous triathlons throughout the year. When not volunteering at area triathlons, he often brings out his alter ego, Underdog or Barnaky, and fiercely competes against all challengers, both real and imagined. Barney even organized a women’s tri-relay team recently with his wife, Lynne, as the lead swimmer. When Jeff is not running or volunteering, you will find him playing the “proud daddy” persona cheering on his son, Matthew, or daughter, Morgan, as they compete in their own sports.

On top of all this, when people think of Jeff, they also think the Hood to Coast relay. Barney has participated in 14

consecutive Hood to Coast relays and has been the captain and organized a team the last few years. Barney is working on entering two teams for 2008. Many people have had the opportunity to participate in Hood to Coast because of Barney.

Not so sure that Barney is really an “underdog,” but based on all he does for our sport, he’s definitely a “superhero.”

If there is someone you would like to recognize as “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”.

Jeff Barnhart showing off his purple.

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]

PLACE YOUR AD IN THE FOOTPRINT


“It was a good course in the sense of beauty and support. The weather was great, but I think the best part about it was the RAW people I’d see before, during, or after the race that made it really special! Everyone at RAW is awesome and congrats to those who ran this weekend!” - Robin Pearson

“I just looked at age group results for the Marine Corp 10K, and Kelly “K2” Richards placed 3rd out of 252 runners in her age group! She had no idea, so didn’t go to the awards ceremony. Congrats, K2!” - Susan Barnett

“The weather was a bit warm, but the cool breeze made up for it. The clear and sunny skies made for a great day. Folks just seemed to have a good time. As always, there was excellent race support. It was very inspirational to be in our nation’s capital and run past the monuments. Robin Pearson got a lot of “Go Texas!” wearing her Lone Star shorts. Finishing the race at the Iwo Jima memorial is phenomenal. The Marines were working very hard and I was so proud to be there. K2 and Cindy Lee were cheering their heads off for us on the windy bridge near Mile 20. Congrats to all who ran. Oh yeah, the pre-race RAW Pasta Dinner was fun, too.” - David Ball

“It was an both an honor and a privilege to run the Marine Corps Marathon this year carrying ‘the Stars and Stripes’ of our country, an American flag that was found stored away at the RAW club house, all 26.2 miles. This was done in remembrance and respect for all those who have served in our country’s armed forces and, especially, for those brave souls who have made the ultimate sacrifice so that we might enjoy the freedoms that we have today. God bless America.” - Thomas “T.O.” Okazaki

“We had our RAW gear on and what an awesome run! I was on track for a 5:10 finish, but had a little hitch in my giddy up at Mile 22, so I finished in 5:38. My goal was 5:15 - 5:30, so not bad. I had my hubby there to cheer as well. Not only that, but in addition to my finisher’s medal, my husband presented me with a gold globe and eagle for my charm bracelet!” - Jane Strawn

In Review: RAW Members at the 32nd Marine Corp Marathon

Note: Below are recollections from some RAW members of a special weekend at the Marine Corps Marathon held in Washington, DC this past October 28th. Because of the impact of running in the nation’s capital and the first-class professionalism, from beginning to end, by the United States Marine Corps, running this extraordinary marathon impacts everyone. Semper Fi.

In typical RAW tradition, the events kick-off with the pre-race dinner with family and friends.


The Farmer’s Almanac shows the rainy season for this region is typically January to April, and if the next heavy rainfall brings back memories of The Flood of 2007, you can go to these web sites to check the current level against these key benchmarks.

The dam was built in 1960, and was designed to hold back a pool as high as 581′. Conservation (normal) level is 535′. Keep in mind that on June 30, 2007, the lake rose 3 feet in one day, to 550.22 feet!

537.5′ – just 2.5 feet above normal, the foot of Kimball goes under.

540′ – 547′ – boat ramps close

541.4′ – water crosses low point between ½ and ¾ miles mark on West loop, forcing road runners to use the trail bypass through the woods.

542′ – Northshore trail floods

548′ – road to McPherson Slough boathouses closes, the picnic loop at 4.25 miles on the end of the West loop goes under water.

550′ – Snakey Lane closes, and the pavement ¼ mile west of clubhouse goes underwater just past the gate, taking away the trail bypass option.

554′ – road on the East loop by the Scott′s Landing Marina closes, the marina parking lot is replaced with a 100 yard floating bridge, and the stone latrine at 4 mile mark on RAW West loop is an island.

555′ – (2007 crest) concrete trail is under water ¼ - ¾ miles east from the clubhouse. Meadowmere, Lakeview, Acorn Woods, Sand Bass Point, Rockledge, and Murrel parks are closed. Twin Coves Marina and campground are closed. Employees arrive at Little Pete’s by boat.

560′ – spillway level

562′ – Dove Rd closes by 1st water station, this happened in November 1981 when the lake rose to 563.2 ft., putting 3 ft over the spillway. It happened again on June 14, 1989, when the lake crested at 562 ft, again over the spillway after rising 27 feet in one month, covering Dove Road near the first water stop.

563′ – record from 1981

References:http://www.swf-wc.usace.army.mil/grapevine/http://www.swf-wc.usace.army.mil/cgi-bin/rcshtml.pl

Rainy SeasonBy Marty Metzger

Tails are waggin’ about the 2008 Hound Dog Hustle, which will be held on Saturday, April 19th, 2008 in Oak Grove Park. Next year, we will un-“leash” an all-new format worth “barkin’” about.

8:00 am 1 mile Run / Walk without dogs 8:05 am 1 mile Run / Walk with dogs 8:30 am 5K Run without dogs

Mark it on your calendars and we’ll see you in the spring. All paws on deck to run and volunteer. For more information, contact the Top Dog, Joe Luccioni.

Andrew Hale closed out his high school cross country career at the Texas Association of Private and Parochial

Schools (TAPPS) State Cross Country Championships held in October at Brooks City - Base in San Antonio. Andrew finished with a great run, placing second overall with a time of 17:39 in the 4A Division 5K race. His good friend and Faith Christian teammate, Austin Bracy, took first place.

The Faith Christian’s boys team, which worked out at Oak Grove at 6 AM, August through October, placed 2nd out of 20 4A teams represented. Austin and Andrew took control of the race at the one-mile mark, trading the lead at strategic points, as they tag-teamed to finish 1-2. During his career, Andrew earned All-State honors, academic All-State honors, helped Faith’s team win the State Championship in 2005, and had two second place finishes, as well. He cites Spareribs’ FOOTPRINT column as one of the informational elements that helped to spur him on to levels of performance that would be unrealized, otherwise. Congratulations, Andrew, and good luck in the years ahead!

Andrew Hale Closes out Cross Country CareerBy Keith Hale


My wife, Kristine, is very smart. And I am not just saying that because she could look over my shoulder while I am writing this. Let me explain. While running the Heels and Hills Half in May 2007, her first half marathon, Kristine finished with a big smile on her face and was ready for more despite the heat, humidity, wind, and hills. I was thinking, “It looks like we have a marathoner here.”

You see, Kristine loves traveling, and as a teen, was able to travel to Hawaii. She has never forgotten that. Kristine also has never missed an opportunity to remind me that she would like to go back, so when I saw we could use our frequent flyer miles to fly to Hawaii, I casually mentioned that we might be able to get to Hawaii someday.

Back to May. When we got home from the half marathon, and Kristine, on the runner’s high, said, “I think I could do a marathon. Would you help me train?” And what is a self-respecting husband to say to that, except “Of course I will.”

So the next words out of her mouth were, “I want to run the Maui Marathon.” After I picked my jaw up off of the floor, I made the typical male mistake of responding with logic. “You know, there are perfectly good marathons in Texas, Oklahoma, Arkansas, and New Mexico,” I said sincerely. She smiled, and shook her head, no. I was toast.

We arrived on Maui exhausted some fifteen hours after leaving our house. We stumbled into our condo and collapsed. It was okay – still two more nights to get rested before the marathon. Right? Wrong. With the time change, the internal alarm clock got us out of bed at 1 am, Maui time.

Friday, we dutifully went to the Expo and attended the Carbo Luau. Kelly “K2” Richards was there waving us over to her table, where we sat with, among others, Bart Yasso the Chief Running Officer from Runner’s World magazine, and the owner of Marathon Tours. Kris had a good laugh about being a first-time marathoner with just over

a year of running and seated at this particular table with so much marathon experience.

I signed up for the 5k. It was warm, muggy, had a long hill, and some fast competition. I chased the fast guys and tried to stay ahead of the slightly slower guys and ran a personal record (PR) in the process. Fourth place earned me $100 bucks to help with souvenirs. K2 and Kristine came out to cheer me on and lend support.

On marathon morning, we woke up at 3 am (the body clocks read 8:00 am) to get ready and ride the bus to the starting line. The temperature was about 67 degrees and humidity was high. The first four miles were a gradual climb of less than 200 feet along the highway lined with sugar cane fields, where the sun would rise on our left over Mount Haleakala about an hour after the start. The course leveled out between miles 4 and 6.5, where the view was spectacular with the breeze blowing and a backdrop of mountains and ocean.

To add to the enjoyment, there were nearly two miles of gradual downhill to mile 8.5 or so. At that point, we began to run along the coast to the west to the finish. This was also the beginning of perhaps the most deceptively challenging part of the course. Miles 8.5 through 13 is comprised of curves and some steep hills along the rocky course. You are still feeling good, so it is tempting to go too fast here. I made a pit stop and Kristine went on ahead. She’ll tell you that she didn’t have her “person” to keep her pace slow, so she significantly quickened through the hills. That speed-up caught up to us both later in the race. (Kris notes that if you sign on to be someone’s “person” in a race, you better have a sub for pit stops. It’s an all-or-nothing kind of gig.)

The view to the left as you wind along the cliffs and run along the highway was awesome. A light breeze blew off of the ocean, but it was still warm, particularly as the sun rose higher in the sky. It was

in the 70s by the half way point, and the rest of the route to the finish was fairly flat, with most of it within sight of the ocean. Now the challenges were mostly the heat, humidity, and fatigue.

From Mile 22 to 24, we ran along Front Street in Lahaina. The course turns into this small town and follows the main drag. There were lots of spectators cheering, handing out ice cream, popsicles, and drinks, and spraying water for cooling off. The race photographers seemed to favor this stretch, and in true, former cheerleader style, Kristine was able to muster the smiles for the cameras, then cursing them just after the snap of the shutter. Nothing but grace and style. Towards the end of Front Street, we crested a small bridge and Kristine noted that her “person” hadn’t mentioned there was another hill. We brought it home into Kaanapali and Kris and “her person” charged toward the finish line. K2 and Bart were cheering us on and Kristine was smiling all the way.

Afterward Kris felt great and was bubbling over with excitement. I, on the other hand, had to immediately sit down and almost passed out. K2 came by to congratulate us...Kris on her first marathon and me on running longer (based on time) than I ever had before. While I was still seeing spots, Bart came over and videotaped a quick clip of Kris’s thoughts fresh off her first marathon. After this marathon, I believe Kris is an iron woman, and Kris has quite enjoyed telling people she may run way slower than her husband, but she’s much tougher. A race and two week vacation in paradise! What could be better?

HallwaysWowee Maui!By Kristine and Ken Hall

(l-r) Kris and Ken Hall with Kelly Richards, enjoying the “paradise” of Kris’ first marathon.


New membersDebbie Adams Marty & David Anderson Kathleen S Callahan Matt Campbell Kip Chevalier Jack Collins Maria Dauphinais Teresa Dehnel Don Engleman Maria Guerrero Jeff & Melanie Kavanaugh Yvonne Knill Peggy Martin Melissa & Tyler McKibben Veda Miner Tali Polhemus Annie Ritter Traci Rodney Erika Schneider Paula Stetson John Swofford Kay Westbrook Brita Yaksich

RenewalsMichael Ahearn Danny Cole Brad Frazier Laura Gist Jack & Gretchen Green Rhonda L. Houston Gary Howsam Chuck Kennard Terry Marcott Marty & Tia Metzger The Pugliese Family Kelly Richards Julie Sheridan David & Bridget Smith Duncan Stewart James & Nancy Uhelski Heather Wallace

MEMBERSHIP

UPDATEWelcome to all our new members

Keep your RAW membership current

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

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

On Saturday, September 29, the City of Grapevine and the Keep Grapevine

Beautiful organization sponsored a major shoreline and park cleanup at Lake Grapevine. A lot of extra effort went into this particular cleanup event due to all the trash that accumulated during the months of flooding that started last spring and went through the entire summer. There were many different groups who participated in the cleanup including businesses, schools, scout troops, family groups and even some Teen Court youth who were working off their community service hours.

According to figures supplied by the city, there were 818 volunteers (including several large groups that worked on different days) who contributed over 2,000 hours removing trash. LGRAW provided thirty-four workers, including our three guests from the Ultracentric running organization. LGRAW was assigned to clean up the woods and shoreline areas of Horseshoe Trails Park out to the first cul du sac with particular emphasis on drainage ditches, the shoreline and the “bathtub ring” that formed with the rise and fall of the lake level, which actually peaked at over twenty feet above normal.

After the morning run/walk, the club’s volunteers spread out along the dirt trails, drainage creeks and shoreline to gather trash and other debris. Our volunteers put in 73 ½ hours and filled 42 bags with trash. We also collected lots of old lumber, several large chunks of Styrofoam, some metal debris, a number of concrete blocks, and even a large piece of an old dock that

was too big to move, but was reported to the city for removal later.

An added bonus to this year’s trash removal event was that the Federal Emergency Management Agency, FEMA, provided the City of Grapevine with $13 for each volunteer-hour recorded. This payment was a one-time deal that was intended to help offset the revenue lost due to the closure of boat ramps and park facilities caused by the flooding. The total reported compensation to date is over $36,000, with the LGRAW hours earning almost $1,300 for Grapevine. These numbers indicate that the city is actually getting even more than the $13 per hour that was promised by FEMA.

After the work was completed, some of the LGRAW group went to Casey’s Clubhouse for the post cleanup party where there was food (hot dogs, chips and cookies), drinks and live entertainment. Those who attended seemed to enjoy being able to eat, drink and relax after doing some very valuable volunteer work. As most of you who use the paved or dirt trails in Horseshoe Trials Park, or who use any of the other parks or facilities around Lake Grapevine most likely know, trash of all types is always being dumped into our parks and keeping these areas clean is an ongoing project. Therefore, mark March 1st on your 2008 calendars as the date for the next organized community cleanup. Thanks to all the LGRAW members who worked on the latest trash removal effort and I hope we have even more volunteers next year.

LGRAW Helps Clean Up The World’s Largest Bathtub RingBy Gary Howsam

Sign up to volunteer for the 2007 Wellstone Dallas White Rock Marathon

RAW MILE 10 AID STATIONSunday, December 9, 2007

Theme: Your favorite school

Looking for a captain to coordinate the aid station and volunteers to assist the runners during the race. If interested, please contact:

Mark Miller [email protected] or John Bush [email protected]

Aid station volunteers can sign up at the RAW clubhouse. MIL

E 1

0 A

ID S

TATI

ON


On Your Mark!Giving ThanksBy Mark Miller, 2005 RRCA Southern Region Runner of the Year

If your mother is anything like mine, you were taught early and often to say thank you. It’s something I should do far more often. Thanksgiving is one of my favorite days of the year, complete with family, friends, Turkey Trots (or Anti-Turkey Trots), football and food. However, I am afraid that, too often, I limit displays of gratitude to a holiday on the calendar. During this Thanksgiving and Christmas season, it’s time to catch up in the “thank you” department.

Most of us have far more to be thankful for than we take the time to realize. We get so busy with everyday life that we don’t take time to appreciate the little blessings that come our way each day. That has been my case over the past year in which I struggled with an injury and then went through a long stretch of sub-par races. I was so focused on my shortcomings that I lost sight of so many good things.

In order to remind myself to be thankful, and maybe to make you a bit more grateful for your own blessings, here are some running gifts that I am grateful for.

Friends I have met countless wonderful people through running. Some of my closest and dearest friends are people I would have never known outside of running. People who have encouraged me when I needed it most, who provided help in times of need, and people with whom I have shared special moments. Even this loner who does the vast majority of my training by myself can recognize the necessity of good running friends.

Mentors Throughout my running life, I have had many mentors who shaped my running my life as a whole. Coaches, teammates, friends, and fellow runners have all invested their precious time to help me along the race course and on life’s course. I can quickly think of dozens of people who have taught, encouraged, and befriended me over the years.

Memories I have so many special memories associated with running, those defining moments that stay with me long after the event itself has passed. Memories of races, training runs, successes and failures, and time spent with teammates and friends. Training runs, races, goals, and seasons come and go, but those lasting memories remain.

Health Despite times of injury and illness, there is no question that I am a healthier person because of running. I once

read that 97% of Americans cannot run one mile. If you’ve finished a marathon, think about what elite company that places you in! Our running gives us the ability to do something that the vast majority of people cannot even fathom.

Hard-earned lessons The process of training for and running races has imparted lessons that have carried over to the rest of life. Principals of hard work, pain tolerance, discipline, and the satisfaction of achieving something difficult have displayed themselves in numerous arenas of life.

Traditions I have several running traditions, many of which would make no sense to a non-runner (they probably don’t make sense to a lot of runners, either). My annual run from one year to the next at midnight on New Year’s Eve. Running from my parent’s house and around my hometown of Boyd every Christmas morning. Passing the family who has breakfast in their front yard along the Fort Worth Turkey Trot course every Thanksgiving day. Running “The Cowtown” every February. Traditions add a sense of stability to our lives, and I’m grateful that no matter how much life may change, some running traditions stay with me.

Each new day Running has unquestionably made me a morning person. I’m up and out the door while sane people are still sleeping. I have come to appreciate these pre-dawn hours as the best of the day. Seeing the sun rise while finishing a workout sets the tone for my day. Every day, in itself, is a gift.

RAW When I joined this club, I had no idea that the people here would come to mean so much to me. So many of you have become great friends, encouragers, and motivators. We have shared jokes, laughs, joys, disappointments, and so much more. This is more than just a running club – it is a collection of wonderful, caring friends.

It is traditional to give thanks at Holiday time. Another tradition this time of year involves making resolutions, so here are a couple of mine. I resolve to give thanks more often, and to give back to others some of what has been given to me. To all my RAW friends, I offer a sincere “thank you.” I hope that in the coming year and beyond, I can give back a small portion of the friendship, encouragement, and joy you’ve given me.

Good running in 2008!

I thank my God every time I remember you. – Philippians 1:3

If you are like me, and winning is all that counts, and second place is just the “first loser,” but you have little

natural talent and a poor work ethic, just how do you compete? It can be done, but you have to know how to play the game better than your opponents. I, the “team captain,” of the now-infamous “GRAW DOGS” relay team took home, with my team, nothing less than the gold medal in our division at this year’s Rock-N-Relay at White Rock Lake, on September 30th.

With my lumbering running pace, you ask, “How did you do it?” Well, by using my brain and the proven method of “stacking the deck.” With winning being all that counts, a little bribery and begging is not beneath me, so I went to those I knew would get the job done for me. The team members were: “Wonder Woman” Kelly “K2” Richards, Rick “Supaman” Sanford, Laura “Bionic Woman” Arbini, and “The Rocket Man” himself, Sergio Rossi, brought all the way from Argentina. Solid.

1st Leg: The race consisted of 144 teams, so at the start, there were 143 of Dallas’ top elite runners and GRAW’s own Wonder Woman, “K2.” For the first leg, K2 asked me just before the start, “This is just for fun, right?”

“Yes,” I said, “let’s just have a good time.” I laughed because I knew I picked my people better than that! The gun went off and K2 shot out at a full sprint. The rest of the GRAW DOGS rushed to the team car with our personal photographer, Jeff “Barney” Barnhart, to

document this soon-to-be historic event. At her start, we knew it would be hard to drive to the next exchange before she got there.

2nd Leg: We waited at the exchange as Rick “Supa” Sanford, mentally prepared for the longest leg of the race. At our amazement, K2 sped around the corner with three of the top runners around her setting a flying pace of 6:50 per mile. Rick looked at me with a long face saying, “I knew she would do that. She doesn’t even know what a ‘fun run’ means.” That was just how I had it planned and my scheming was right on track. With that, anything less than a maximum effort would not be considered by any member. Rick got the baton and was off for his 6.7-mile leg. We piled into the car, cheering him on, and were off to the next exchange. Following Rick was amazing. No one was catching him and, as the photos showed, he smiled the whole time. I am now a believer in the endorphin-inducing grin!

3rd Leg: OK, Laura Arbini, time to work it, girl. Rick handed off to Laura. Maintaining our position in good form, the Bionic Woman left it all on the course. As she made her way to the hand-off, she put the entire burden on me after her personal record (PR) time for that distance. Smokin’.

4th Leg: I thought a poor showing from me would best be hidden in the fourth leg. We had a good lead and “The Rocket Man” was waiting to cover me for the final leg. With such quality and courage from my team, it even brought a good effort from me, and I hung in there to the fifth exchange. It was getting hot now and, if I couldn’t run fast, I could definitely stand the heat. My team meeting me at different points on the course to cheer me on brought tears to my eyes … but I will always say that it was just sweat.

5th Leg: All right, time for the Rocket Man. I almost collapsed as I handed the baton to my friend, Sergio, relieved in knowing he would cover for me. Off he went and I knew the job would be done. He would not let me down. We were in the car and off to cheer the finish. Sergio blasted around the corner at Winfrey Point bringing us the gold medal in our division, just like he has done for me before. I was no loser this day. I am not one to ever count my chickens before they hatch, but as Barney took our team photo before the race, I looked at these fine people around me and said to myself, “This day is in the bag. I am a gold medal winner today, no matter what place we come in.” Thank you GRAW DOGs for giving me this day.

GRAW Dogs gRAWl and Win Gold Medal at Rock-N-RelayBy By Cevin “with a ‘C’” Wyatt

GRAW Dogs “ paws” for a pre-race photo before “high tailin’” it to a 1st place finish. (l-r) Laura Arbini, Cevin Wyatt, Sergio Rossi,

Rick Sanford and Kelly Richards.



October 6th, 2007. It started off like any other normal Saturday morning. I got up and drove to the club

to join some RAW pals for an early morning jaunt. Ah, but this wasn’t going to be an ordinary day, as we all soon found out. We should have known that since it was Noreen “Diva” Henry’s birthday, our run would be anything but normal. And whoever got Noreen that “singing” birthday card playing George Thorogood’s “Bad to the Bone” ought to be publicly humiliated. What was this person thinking?! The pre-dawn darkness was way too early for this kind of loudness and frivolity.

Eventually, we tore ourselves away from Diva’s air guitar antics and into the pitch black morning. Although it was October, the heat and humidity were like the middle of summer and oppressive. As we started down the trail for the east loop, everyone was in a good mood. There was a lot of joking and kidding around. In fact, we were about

two miles into the run when Staci “Tini” Rivero finally pointed out that we were running at a rather impetuous speed. Of course, leave it to the teacher to use words only seen in crosswords. Although we were all thinking the pace was a little fast, it took someone with guts…and a doctorate level vocabulary… to say it out loud and we recognized this was the perfect opportunity to slow down.

As we turned onto Dove Loop to head up the long hill towards Main Street, we all heard this really loud meowing. Obviously, they were cats, but where were they coming from? We didn’t see them, so we continued running. Funny, though, the meowing stayed just as loud. Diva suddenly exclaimed, “The observed frequency of the sound waves due to our relative motion between the wave source of the cats and us hasn’t changed.” We all knew immediately that Noreen was referring to the Doppler effect (that is, there should have been a change in the pitch of the cats’ calls as we got further away), so we turned around and saw two kittens racing towards us! And fast.

OK, what do we do now? Do we ignore the cats and keep running? Nope, that wasn’t an option for longer than a millisecond. So what do we do with them? We could carry them back to the club and drive them to a shelter. Or, as someone pointed out, we could take up to the Grapevine animal shelter about a half mile away. Staci

and I each picked up a squirming, meowing poof of fur and started our trek up the hill towards the shelter.

After five minutes, I think we were coated in as much fur as the cats. We saw two runners approaching us, so we all played the game trying to guess who it was running in the dark. The runners were eventually right on us when we realized we had no idea who they were. Our group all said hello, but the girl from this running pair sneered at us and inquired, “Starting your run with a walk first?!” What did she say? Was this unknown runner verbally jousting with our group of seasoned marathoners? Staci, our only Boston-qualifier, summed it up when she replied, “Well, of course.” Slam!

As the walk got longer and our ears ached from the constant meowing, Kelly “K2” Richards drove by and offered to drive us up to the animal shelter. When we saw it was closed for nearly three more hours, she lent us her cell phone to call the after-hours number. It was the Grapevine Police dispatcher who said an officer would be there soon. When the police arrived, we gave our statements about the rude runners we’d just passed, but the officer was only interested in how we got the cats. Truly, a miscarriage of justice. Afterwards, we put the kittens in some cages inside the shelter and got to clean up.

Normally, the story would end here, but not on this day. Instead of washing up and using some hand sanitizer, I unknowingly liberally applied hand soap all over my body. Great, not only am I covered with cat fur, but I look like a frothing cappuccino.

We continued our run and tried to get back into our running rhythm. After a couple of miles, when we were least expecting it, the freak parade continued. We passed an unknown runner going in the other direction who exclaimed, “Oh don’t worry about waiting for me…I’ll catch up.” What?! Again, Tini had the perfect one-word response, “Good.” Ouch, that had to sting.

When we finally got back to the club, we must’ve looked pretty “cat”-atonic. I couldn’t think of how I would ever “cat”-egorize this run, but it will be among the most memorable and a birthday I’m sure Noreen will never forget. When I was asked later to recap our run, I just couldn’t get the words out. I guess the cat had my tongue.

A Running Cat-astrophe?By Kevin Wessels

The pre-dawn darkness was way too early for this kind of loudness and frivolity…we tore ourselves away from Diva’s air guitar antics and into the pitch black morning.

Great, not only am I covered with cat fur, but I look like a frothing cappuccino.

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

From 5Ks to uLtrASSept. 2, Albuquerque, NMnew mexico marathonBrad McClew: 3:30:30, 3rd AGMark Lehrmann: 3:51:25

Sept. 3, Ft. Worth, TXFwrC Labor Day 15KMark Miller: 55:27, 1st AG, 2nd OverallDuncan Stewart: 59:05, 1st AGByron Benoit: 1:02:29, 1st AGLee Robodos: 1:02:47, 3rd AGLeana Sloan: 1:03:41, OFWChris McCain: 1:06:15Yolanda Hopping: 106:40, 1st AGKristine Hinojos: 1:12:59, 3rd AGMarybeth Crane: 1:16:44Robert Crane: 1:16:46Kristine Hall: 1:30:46Tim Roche: 1:30:48Jill Smith: 1:32:06FwrC Labor Day 5KKen Hall: 16:30, Overall Winner

Sept. 3, Dallas, TXDallas Labor Day 15KChris Hillen: 1:05:38, 1st AGJulie Kaner: 1:15:15, 1st AGLinda ellestad: 1:16:47Cevin Wyatt: 1:22:37Laura Arbini: 1:34:11Dallas Labor Day 5KJohn Ball: 21:03

Sept. 8, Farmers Branch, TXrun For recovery 5KJohn Ball: 20:20, 2nd AG

Sept. 8, Dallas, TXthe mary Kay 5KKim Danahy: 27:28, 3rd AG

Sept. 8, Ft. Worth, TXSpur on 5KPaul Gerba: 25:25, 1st AGMarty Metzger: 27:42

Sept. 9, Seattle, WAryKA Irongirl 10KJessica Montz: 54:02, PR

Sept. 10, Keller, TXrun In the Dark 5KJohn Ball: 21:20, 1st AGDale Mauger: 25: 02, 2nd AGvern Lumbert: 28:55

Sept. 11, Dallas, TXFreedom run 5KMolly Tucker: 20:01, OFWJohn Ball: 20:35, 1st AGHenry Galpin: 21:39, 1st AGKristine Hinojos: 22:28, 1st AG

Sept. 15, Dallas, TXAutumn equinox 15KMark Miller: 57:19, 1st AGJohn Ball: 1:08:55, 1st AGRobin Pearson: 1:13:38, FMW

Sept. 15, Ft. Worth, TXeat right, run Fast 5KKim Danahy: 27:03, 3rd AG

Sept. 15, Maui, HImaui tacos 5KKen Hall: 16:13, 1st AG, 2nd Masters, PR

Sept. 16, Maui, HImaui marathonKelly Richards: 3:57:52Ken Hall: 4:25:47Kristine Hall: 4:25:47, 1st Marathon

Sept. 16, Tulsa, OKturkey & tAturS 25K trail runCevin Wyatt: 3:06:57Thomas Okazaki: 3:28:12

Sept 22, Addison, TXoktoberfest 5KMary Lessor: 24:31, 1st AG

Sept. 22, Mansfield, TXPecan Festival 5K runChuck Kennard: 20:29, 3rd AGJohn Ball: 20:47, 1st AG

Sept. 22, Winston Salem, NCSalem Lake 30KTerry Marcott: 2:22:10

Sept. 22, Dallas, TXtour des Fleurs 20KJack Hase: 1:24:27, 2nd AGLee Rebodos: 1:24:33, 3rd AGMark Fanelli:1:25:54, 3rd AG Leana Sloan: 1:26:48, 1st AGChris McCain: 1:31:11Ros Dalrymple: 1:36:21, 3rd AGSteve Rush: 1:36:22Kristine Hinojos: 1:38:55Heather Wallace: 1:40:46Julie Kaner: 1:42:32Marybeth Crane: 1:43:05Kim Danahy: 2:05Joy Townsend: 2:16:59 tour des Fleurs 10KMindi Rice: 39:48, 2nd AG, 2nd OWLaura Nelson: 41:44, 2nd AGYolanda Hopping: 42:48, 1st AGThomas Okazaki: 45:54Cevin Wyatt: 52:03Laura Arbini: 56:01Dan Banse: 58:03Tracy Altman: 59:50Jill Turner: 1:19:21

Sept. 29, Keller, TXhow the west was run 5KDale Mauger: 23:58, 1st AGvern Lumbert: 25:51, 2nd AG

Sept. 29, Lake Tahoe, CA72 mile Lake tahoe ultraSam Thompson: 1:36:05, 3rd OW

Sept. 29, La Crosse, WSmaple Leaf half marathonKevin Wessels: 1:48:37

Sept. 29, Grapevine, TXwalk For the whisper 5KMolly Tucker: 20:11, OFW, 2nd Overall Thomas Okazaki: 21:30, 3rd MMW

Sept. 29, Carrolton, TXCarrolton runners Club 5KDean Baranowski: 22:00, 3rd AG

Sept. 30, Dallas, TXrock ‘n’ relay(5 Person Mixed Relay Team)GRAW Dogs: 2:40:15, 1st AGKelly RichardsRick SanfordLaura ArbiniCevin WyattSergio Rossi

Oct. 6, Dallas, TXDrC the Loop 15KMark Miller: 56:27:21, 2nd AGRos Dalrymple: 1:11:43, 1st AG

Oct. 6, Seattle,WAnorth Face endurance 50 milerSam Thompson: 10:32:17, 3rd AG

Oct. 6, Seagoville, TXolivia’s miles 5KJohn Ball: 21:06, 1st AG

Oct. 6, Dallas, TXrun For vision 5KDean Baranowski: 20:56, 2nd AG

Oct. 6, Grapevine, TXvineyard run 5KKen Hall: 17:17, OMWLeana Sloan: 20:55, FMWDon Krell: 31:04

Oct. 7, Washington D.C.Army ten-milerDuncan Stewart: 1:03:31

Oct. 7, Chicago, ILLaSalle bank Chicago marathon*Dan Cole: 4:17:34Pam Neven: 4:40:25Jason Neven: 5:04:55Kim Danahy: 5:35:43

*Record high temperature and humidity leads to the Chicago Marathon race officials to make the decision to end the race early for safety reasons.

Oct. 7, Dallas, TXLost Dog 20KChris McCain: 1:31:36, 2nd AGLeanna Sloan: 1:32:26, OFWRobin Pearson: 1:43:15, 1st AGKristine Hinojos: 2:13:07

Oct. 7, Minneapolis/ St. Paul, MNmedtronic twin Cities marathonAlan Noell: 6:00:35

Oct. 13, Irving, TXbasic 5KBridget Smith: 37:30eamon Smith: 37:30, 1st 5K

Oct. 13, Brunswick, GAFreedom 5K rockin’ Stewbilee Susan Barnett: 24:54, 1st AG

Oct. 13, Cassoday, KSheartland 50 milerThomas Okazaki: 11:03:34

Oct. 13, Alpine to Marathon, TXmarathon 2 marathonMary Ann Cavio: 5:00:04. 2nd AG

Oct. 13, Grand Prairie, TXPumpkin run 10KJohn Ball: 47:05, 2nd AG

Oct. 14, Seattle, WADawg Dash 10KJessica Montz: 53:49, PR

Oct. 14, Long Beach, CAInternational City bank half marathonRic Roberto: 2:03:13

Oct. 20, Arlington, TXAmbiance 5K run/walkReggie Hicks: 22:35, 1st AG

Oct. 20, Dallas, TXKomen Dallas race For the Cure 5KYolanda Hopping: 19:54, 1st AGLaura Russo: 22:08, 1st AG

Oct. 20, Grapevine, TXLGrAw Double trouble 10KKen Hall: 34:39, MMW, PR, 2nd OverallMark Miller: 36:10, 1st AGBrad Pearson: 39:40, 1st AGMark Fanelli: 40:20, 2nd AGLee Rebedos: 40:35, 1st AGTroy Pruett: 41:19, 1st AGRandy Bobe: 44:11, 2nd AGJim Rubalcaba: 46:37, 1st AGLeslie Darden: 47:06, 3rd AGRic Roberto: 50:45Pam Neven: 51:31, 1st AGMichael Bassano: 51:40, 3rd AGJimbo Cross: 51:54Neil Sobol: 52:31Mike Ahern: 52:45Kathy Krell: 59:02Kristine Hall: 59:07, PRGabe Pugliese: 59:10Bridget Smith: 59:56David Smith: 1:00:05Don Krell: 1:00:47Tim Roche: 1:02:07Lillie van Meter: 1:02:43LGrAw Double trouble 5KMark Miller: 17:22, 1st AGMark Fanelli: 18:51, MMWMolly Tucker: 19:01, 1st AGLee Rebedos: 19:10, 1st AG


Troy Pruett: 19:23, 1st AGRandy Bobe: 20:28, 1st AGRick Sanford: 20:29, 1st AG, PRDan Banse: 21:27Mike Ahearn: 22:00Leslie Darden: 22:07, 1st AGBrad Liles: 22:37, 3rd AGJimbo Cross: 23:11, 3rd AGDavid Smith: 23:20Ric Roberto: 23:31Bridget Smith: 24:22, 1st AGNeil Sobol: 24:32Blaine Covington: 25:06, 3rd AGPam Neven: 25:08, 2nd AGvern Lumbert: 25:22, 3rd AGMary Lessor: 25:34, 2nd AGKathy Krell: 25:46, 3rd AGJohn St. John: 25:50Tina Covington: 25:57Ray Harris: 26:20Kristine Hall: 26:58, PRKen Hall: 26:59Tony Flesch: 27:55Don Krell: 28:01, 3rd AGTim Roche: 28:14Lillie van Meter: 29:01Karen Robertson: 38:01Mike Cope: 39:58Pamela Pugliese: 55:41, 3rd AG

Oct. 20, Amarillo, TXPalo Duro 50 mile trail runLaura Nelson: 9:27:35, 2nd Female Overall Palo Duro 50K trail runDoug Keeffe: 6:59:58, PRKelly eppelman: 7:56:38Palo Duro 20K trail runDoug Noell: 2:00:16Cevin Wyatt: 2:09:02Laura Arbani: 2:16:54Marty Metzger: 2:21:42Roy Lange: 2:57:21Courtney Noell: 2:59:58Tia Metzger: 3:01:34Alan engisch: 3:02:49Joe Luccioni: 3:10:10Teri Lee: 3:26:31Debbie evans: 3:30:35evelyn Luccioni: 3:35:52Tony Dominiec: 3:36:12John Bush: 3:45:41

Oct. 20, Valley Ranch, TXvalley ranch Pumpkin Dash 5KDale Mauger: 22:58, 2nd AG

Oct. 21, Ft. Worth, TXFwrC mercury 10K runPaul Gerba: 51:49, 3rd AG

Oct. 21, Dallas, TXwaterworks 25KChris McCain: 1:49:09, 3rd AGLeana Sloan: 1:49:42, OFWKristine Hinojos: 2:08:47, 1st AGJulie Kaner: 2:41:36

Oct. 25, Ft. Worth, TXParty In the village 3.4 mile runKen Hall: 18:34, OW

Oct. 27, McKinney, TXrun the trails 10KStaci Rivero: 48:22

Oct. 27, San Antonio, TXtAPPS 4A State Championships 5KAndrew Hale, 17:39, 2nd Place

Oct. 27, Dallas, TXwalk & wag 5KJohn Ball: 20:51, 1st AG

Oct. 28, Washington, DCmarine Corps marathonDuncan Stewart: 3:17:32Mark Lehrmann: 3:30:58Dan Cole: 3:37:42Tim Jacobs: 3:39:47David Ball: 3:42:13Robin Pearson: 3:42:14Chris McConnell: 3:44:52Allison Gray: 3:47:25Jennifer Siegrist: 4:06:41Jim Rubalcaba: 4:08:16Susan Barnett: 4:18:48Kat Sparks: 4:29:38Mark Sparks: 4:29:38Margaret Powers: 4:37:31, PRJack Green: 4:45:18Thomas Okazaki: 4:53:52Russ Pilcher: 5:07:13Marc Martinez: 5:17:58Jane Strawn: 5:38:47marine Corps 10KChristine Westrich: 45:08Heather Lee: 45:43Kelly Richards: 45:58, 3rd AGMatt Green: 47:17

Oct. 28, Waco, TXmiracle match marathonSteve Grady: 4:53:22

Oct. 28, Arlington, TX Pumpkin run 5KJohn Ball: 20:30, 1st AG

DuAthLonS & trIAthLonSSept. 9, Madison, WSFord Ironman wisconsinDan Banse: 12:24:26, PRLarry Branigin: 14:44:37

Sept. 9, Grand Prairie, TXPrairieman half Ironman(1.2 mi swim/56 mi bike/13.1 mi run)Abby Cox: 5:36:39, 3rd AGJimbo Cross: 5:51:40Julie Kaner: 5:54:38, 1st AGSteve Cox: 6:06:47Marty Metzger: 7:16:29

Sept. 16, Denton, TXDave Scott’s texasmanOlympic Distance Triathlon(1500 yd swim/23 mi bike/6.2 mi run)Brad Pearson: 2:13:08, 2nd AGDave Scott’s texasman Sprint Distance Triathlon(500 yd swim/17.6 mi bike/3.1 mi run)Jim Lukanich: 1:14:40, 1st AG

Scott Decker: 1:17:02Julie Sheridan: 1:27:36, 2nd AGJeff Barnhart: 1:40:21Mike vanMeter: 1:42:27(Special Category)RAW Relay Team: 2:26:02Lynn Barnhart/Swim: 18:03Noreen Henry/Bike: 1:13:55Staci Rivero/Run: 51:02

Sept. 22, Denison, TXDenison Dash triathlonKaren Robertson: 1:13:58, FMW

Sept. 22, Oklahoma City, OKredman half Ironman(1.2 mi swim/56 mi bike/13.1 mi run)Byron Benoit: 5:30:09Lee Miller: 5:31:13

Sept. 30, McKinney, TXStonebridge ranch triathlonOlympic Distance(1500 meter swim/24 mi bike/10K run)Brad Pearson: 2:17:51, 3rd AG

Sept. 30, Flower Mound, TXtri4Life triathlon Series #9(350 yd swim/15.5 mi bike/3.2 mi run)Tim Roche: 1:43:08oct. 7, benbrook, tXbenbrook women’s triathlon(300 meter swim/13.8 mi bike/5K run)Julie Kaner: 1:13:55

Oct. 7, Austin, TXLonghorn tri Festival half Ironman(1.2 mi swim/56 mi bike/13.1 mi run)Scott Decker: 5:13:49

Oct.14, Grand Prairie, TXtoyota u.S. open triathlon DallasOlympic Course:(1500 meter swim/40K bike/10K run)Chris Hillen: 2:26:38Brad McClew: 2:32:13Linda ellestad: 2:46:56Mark Minorik: 2:55:30Mike vanMeter: 3:10:48, 1st Olympic Distancetoyota u.S. open triathlon DallasSprint Course:(850 meter swim/40K bike/ 5K run)Jim Lukanich: 1:38:45, 1st AG, 1st OW

Oct. 28, Keller, TXmonster triathon(300 meter swim/12 mile bike/5K run)Lee Miller: 1:07:25, 2nd AGJulie Sheridan: 1:08:33, OFW

CyCLInGAug. 25, wichita Falls, tXhotter ‘n’ hell 100 milerReba BeckerAbby CoxSteve CoxDoug KeeffeMary KeeffeBrian LukerMarty MetzgerMike vanMeterCevin Wyatt

Sept. 28, Cleburne, TXthe texas 24 hour time trialumCA 100 mile north American ChampionshipSolo Female:Karen Robertson: 5:26:00, 1st AG(new female course record)

Adventure racingOct. 20, Smithville, TX“24 hours of Dirt” mtb relay race (10 mile loops)Women’s 4 Member DivisionTeam PB&J: 23:42:16/14 Laps, 1st placeReba BeckerDebbie Carpenter

RAW RACE RESULTS continued


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

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?

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.


Attendance at the clubhouse continues to be strong. On a typical weekend day you can find 40 members walking, running or riding. Weekday activities continue to be popular as well.

Keep up the good work! See you at the lake.

2007 May Jun Jul Aug Sep Oct Year to Date

Monthly Attendance 333 484 406 326 395 360 3573 Avg on Weekend Day 35 43 39 43 44 36 39

LGrAw monthly Attendance at Clubhouse

0

100

200

300

400

500

600

J F M A M J J A S O N D J F M A M J J A S O N D J F M A M J J A S O N D J F M A M J J A S O N D

2004 2005 2006 2007

Attendance at the clubhouse continues to be strong. On a typical weekend day you can find 40 members walking, running or riding. Weekday activities continue to be popular as well.

Keep up the good work! See you at the lake.

2007 May Jun Jul Aug Sep Oct Year to Date

Monthly Attendance 333 484 406 326 395 360 3573 Avg on Weekend Day 35 43 39 43 44 36 39

LGrAw monthly Attendance at Clubhouse

0

100

200

300

400

500

600

J F M A M J J A S O N D J F M A M J J A S O N D J F M A M J J A S O N D J F M A M J J A S O N D

2004 2005 2006 2007

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

Dear Spareribs:I just joined the Club recently and feeling kind of left out. It just seems to me that everyone knows everyone else. I am trying to meet new people and make friends. Do you have any suggestions on how to do this? Thanks. -Allison R., Southlake

Dear Allison:Glad you wrote about this because I had the same feeling when I joined too. But now that I’ve been a member for awhile, I realize that it isn’t how many people you know, it’s WHO you know.

After all, our club is no different from many organizations, companies, neighborhoods or groups. There are people who, let’s just say are “Somebodies,” people you want to know. And not to be too unkind about it, others who are pretty much “Nobodies.” The basic idea is that you want to get to know the somebodies and pretty much disregard the nobodies. For a newbie, this isn’t easy to do, because often you will spend time befriending someone, only to find out later on he’s a nobody, and then what are you going to do? This is just what happened to me when I joined the club and started hanging around with Mike Evans. I’m pretty much stuck with him now.

So that’s why you have Spareribs here for some guidance. Just follow my lead here.

First, say you get to the club early one weekend morning. Have you seen those three old guys wearing the safari hats who walk? Nobodies. Pay no attention to them.

And then there are the people who come to the club to do things other than running and walking. They’re nobodies too. Take the Henrys and the Riveros for example. Ray and George are great guys. Ray volunteers at the club, takes pictures at our races and is a great guy. George is the same, and keeps my freezer full of venison. They are somebodies. But their wives, Noreen and Staci? You see them riding bikes half the time. Nobodies.

So don’t get trapped meeting the wrong people. K2 is another dangerous example. For five years she was the club president, a mover and shaker and great runner. Everybody wanted to be around her. She was definitely a somebody. This year? Nobody. Watch your step.

And don’t think I’m biased against the women. Take the Eppelmans. Kelly is a delightful woman, a loving wife and mom. Often you see her out running, pushing a stroller with the kids. If you get a chance to meet her, say hello, because she’s definitely a somebody. But her husband Scott? Sure he’s had some modest success as a distance runner, but other than that, he’s pretty much a nobody. If somebody tries to introduce you to him, take a pass.

Just to see if you’re with me so far, here’s a quiz for you. Of the following twelve people, exactly six of them are somebodies; the other six are nobodies. Write an “S” or an “N” next to each name.

Correct answers in my next column. Good luck! -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.

___Tony Flesch___Chuck Kennard___Leana Sloan___Mindi Rice___Kevin Wessels___Marty Metzger

___Henry Galpin___Jack Hase___Craig Minyard___Ros Dalrymple___Ken Hall___Alan Walker

December 2007

Documents

Transcript of December 2007