March 2010

The first few weekends in January, Texas saw

temperatures in the teens and wind chills in the single digits from an arctic blast from the north. Would this year’s Bold in the Cold 5K and 15K truly be running in the frigid cold?

Texans know, wait a couple of days and the weather could be the complete opposite. This year temperatures were in

the 70s and Bold in the Cold looked to be “Wild in the Warm.” Contrast to last year’s race temps of 36° and a wind chill of 24°, 2010 race day temps were a balmy 50°. This warm weather contributed to the record crowd for the second year in a row and led to the theme of this year’s event of the numbers.

First and foremost was the number of participants, 991, besting the previous year’s record by 312. This now stands as the largest race put on by RAW and the team did it without breaking a sweat. The participants represented a record number

of cities and states, 97 cities from 10 different states, with the furthest state being Washington. The participants took home 890 sweat shirts, 390 more than the race promised, which were delivered in 62 large boxes.

In the registration area, the event had a record number of online registrations of 800 and during race week, 60 people registered at Luke’s Locker and 131 on race day. In helping to make race day go smoother, over 600 runners picked up their packets at Luke’s.

Race day arrived with the participants consuming 280 pounds of bananas, 750 CLIF® bars, 650 bottles of Athletes Honey Milk®, 900 bottles of water, and 3,000 safety pins. The event again stepped up the recycling program by partnering with Republic Services and recycled over 400 pounds of material from the race. Bold in the Cold teamed up with Nike Reuse program again to recycle over 200 pairs of shoes to help build running tracks and paths.

The parking crew, led by Gary “The Parker” Howsam, parked over 500 cars in the Dove Loop lots so fast that at ten minutes before race starting time, the line of cars that stretched as far up Dove Loop as you could see earlier had disappeared. It was a truly amazing job by the crew this year.

The timing team, led by Jack “The Clock” Hase, Steve “Dog Dude” Rush and Angela Thornton, broke in the new RAW timing system in timing the 800-plus finishers without missing a second. The only minor issue was that some chips were worn by the wrong runners, such as females who were really males, which was all corrected for the final results.

Oh, yes there was, of course, the actual race, with 458 5Kers and 364 15Kers taking to the Grapevine trails. RAW’s own Colleen Casey won the 5K Female Overall in a time of 18:38. Connor Adams won 5K Male Overall for the second consecutive year in a time of 16:23.

In the 15K, Fiona Green won the 15K for the third straight

year in 1:06:42 and RAW’s Ken Hall won overall male in 55:09. This year’s 15K will always be unique with the course being 0.14 miles long due to a small, wrong turn. Finishing times were based

on a 9.44-mile race, instead of 9.3 miles, which is another one for the history books.

This year’s race was proof once again the RAW volunteer team is the best, being able to handle this level of event and number of participants. Thank you to the 50-plus volunteers who made this event a huge success.

Last of all, this year’s event saw a closure for both race directors (RD), Mike Evans and Jeff “Barney” Barnhart, who are retiring as RDs this year. Mike has led the event for the past five years and Barney has completed two Bold In the Cold events after two years as the Double Trouble race director. But not to worry, the RAW team will be there for next year’s race.

This year’s event boldly went where no previous year’s event had gone and all the numbers showed the way. The one number that has not been mentioned enough is the number “1” ― for the best crew in all running clubs. Our crew cannot be challenged for that spot.

FOOTPRINTLake Grapevine Runners & Walkers March - April 2010

www.runnersandwalkers.com

Bold in the Cold 2010 – By the Numbers

5K Women’s Winner Colleen Casey

By Jeff “Barney” Barnhart and Mike Evans

15K Men’s Winner Ken Hall

2 FOOTPRINT | March - April 2010

RAW Board and CommitteesPResident | Ray Harris

[email protected]

ViCe PResident | Bridget [email protected]

seCRetARy | Doug [email protected]

tReAsuReR | Brad Liles [email protected]

diReCtoRs Susan Barnett

[email protected] Mike Bassano

[email protected] Scott Decker

[email protected] Tony Flesch

[email protected] Emily Johnston

[email protected] Cindy Lee

[email protected] Terry Marcott

[email protected]

FootPRint

editoR-in-ChieF | Kevin Wessels

editoRiAl CooRdinAtoR | Tony Flesch

AssoCiAte editoRs Susan Barnett Kathryn Gleghorn

CReAtiVe diReCtoR | Lorraine Wessels

design & PRoduCtion | Reneé McConnell

Membership data Emily Johnston

[email protected]

FootPRint submissions Send articles to [email protected]

Footnotes to [email protected]

Race results to [email protected]

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lake grapevine Runners & Walkers Club

P.O. Box 2982Grapevine, TX 76099

Congratulations• To all the RAW members who participated in fall and winter

events locally and around the country. We had many new PR (personal record) times and distances. Check the race results for further details.

• To Tony Flesch, who welcomed his second grandson, Evan Andrew Flesch, born 12-09-2009.

CondolenCes• To Ken and Kristine Hall and family on the recent passing of

Kristine’s mother.

speedy reCovery• To Kat Sparks, Dennis Novak, Reba Becker, Kathryn Gleghorn

and Peggy Reyher who are recovering from injuries.

thank you• To Gary Howsam for all his efforts in keeping the clubhouse

“winterized” against the frigid North Texas temperatures this winter.

• To Bridget Smith and Cindy Lee on another fun Red Dress Run!• To all our volunteers who put out water and sports drink for the

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

lost & Found• Items in the Lost & Found are piling up! If you left something at

the clubhouse, please check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

Change oF address• To change of Address, please notify Emily Johnston at

[email protected]

help WantedLooking for a Race Director/s for the 2011 Bold in the Cold club run. For more information contact Ray Harris at [email protected].

announCements The Hound Dog Hustle was selected as the 2010 RRCA Texas 5K Championship Race.

New RAWear now on sale. New short and long sleeve dri-weave, moisture wicking technical shirts. The short sleeve shirts are available in men's and women's cut in white, silver or yellow (men's only). The long sleeve shirts are unisex and available in white or silver. Long-sleeve shirts are priced at $15 and short-sleeve at $10. We also have regular crew neck sweatshirts available in black or ash gray and hooded sweatshirts available in black, white or ash gray. Both styles are $40. Available only while supplies last.

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

March - April 2010 | FOOTPRINT 3

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

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

RAW Walk/Runs

Starting from the clubhouse

Walk/Run every saturday & sunday8 a.m. (standard time) 7 a.m. (daylight savings time)

RAW Around Town Social Calendar & Events

Trail Runs

Trail Run every Wednesday & Friday 7 a.m. (year round)

Starting from the clubhouse

Track Workouts

Trackies meet every Tuesday5 p.m.

Grapevine Middle School

BRAw Cycling

BRAw Cycling Monday, March 15, 6:30 p.m.

Parking lot 1/2 mile east of the clubhouse, by the new restrooms at the north end of Trawick Trail near Mesquite Bend

Hill Workouts

Hillbillies meet Thursday nights 5:15 p.m.

Parr Park in Grapevine

sNL Dinners

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

March 6, – Feedstore BBQ, Southlake April 3– Cliffs Restaurant, Grapevine May 1– Amores, Grapevine

Board Meetings

2nd Monday of the month,7:00 p.m. at the clubhouse

March 8April 12 May 10 June 14

All members are welcome to attend.

Park Clean-Up

Keep Grapevine Beautiful Park Clean-upSaturday, March 6, 8:00 a.m.

Hound Dog Hustle

Hound Dog HustleSaturday, April 24, 8 a.m

1-mile fun run/walk with dogs and 5K race at Trawick Pavillion in Oak Grove Park, Grapevine

Volunteer Appreciation Breakfast

Time Change / Volunteer Appreciation Breakfast

Turn your clocks back and join us Sunday, March 21, at the clubhouse for the Volunteer Appreciation Breakfast. Burritos, bagels, pastries, etc., will be served after the run.


Wow! If January is any indication, 2010 is

going to be an incredible year for RAW.

From the first day of the year, we were off to a great start. The Resolution/Recovery Run that morning was a terrific time and the credit goes to Cindy Lee and Bridget and David Smith. It was a great morning to run with an awesome turnout and then an unbelievable spread of delicious food to fuel muscle recovery (at least that’s the rationale behind the multiple trips through the clubhouse buffet). This club knows how to have a good time.

Then the 12th annual Bold in the Cold exceeded everyone’s expectations (except maybe Barney’s) with a record number of runners. Jeff “Barney” Barnhart and Mike Evans did a fantastic job of preparation and organization. The army of RAW volunteers made the process of getting all of the runners ready and in place for a timely start which came off without a hitch. And how about the weather?! Temperatures near 50 degrees, overcast, no wind and dry. Even Mother Nature smiled on us by holding off the rain showers until the race was over and everything was back in its place. If only the Course Director had

correctly remembered to turn the returning 15K runners left rather than right just past the 8-mile mark it would have been a flawless race (guaranteed that won’t happen again next year).

The recently-purchased IPICO timing system, under the direction of Jack Hase, recorded times perfectly and produced results in record time. All of the runners I talked to were extremely pleased and vowed to return for future RAW races. There was only one disgruntled local citizen who threatened police action because he was delayed for a few minutes getting to his boat at Scott’s Landing Marina, but he encountered the wrong RAW person to try to intimidate. Ask Debbie Carpenter about it.

On a more serious note, we need to take into consideration how our postings on the forum/bulletin board will be interpreted and received by others. I, for one, will try to keep that in mind the next time I post something intended to be funny. It seems I set off a firestorm with a couple of postings. One was an attempt at humor and the other was an ill-advised commentary about one of our state leaders. For those I offended, I wish to extend my apologies. The forum

is a great vehicle for sharing club news, seeking running companions, congratulating club members for accomplishments and encouraging everyone toward their goals. The board has considered a number of options pertaining to the forum, but decided to continue with the current “log-in” for the present time.

The next big event is the Hound Dog Hustle 5K and 1-mile fun run on Saturday, April 24. If you are new to the club, don’t miss this event whether you are running or volunteering. It is a great morning. Dogs and kids everywhere. And this year, it will be the Road Runners Club of America’s (RRCA) Texas State 5K Championship. Start training now for your chance to secure bragging rights.

See you at the clubhouse next weekend.

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

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“Remember, start off slow,” I reminded myself, “but isn’t that my usual pace anyway?”

“Walk through the water stops. Hmm, if I walk, I think I might not start running again….”

“Breathe through your nose, the oxygen gets to your lungs easier.” And remember Suann Lundsberg said that Tony “Flash” Flesch told her, “Katy Trail is the last three miles. All downhill and then home free!”

These words of advice, among many others, were rolling around

in my head while running my first half-marathon. What an unbelievable feeling of exhilaration to have finished, especially with a hamstring pull two weeks earlier. Finding that I had energy to spare at the end got me excited about setting my sights on improving my new personal record (PR) of 2:23 or possibly completing a full marathon, a lifetime dream. But to be honest, I never would have completed this race nor done nearly as well if it hadn’t been for the camaraderie and inspiration found at RAW.

I believe that God places people in our path, as well as us in theirs, to influence and change us. What happens next is entirely up to us. Do we let opportunity pass on by, or do we dive headlong into the unknown? Are we

making sure to take every opportunity to meet and really get to know those people so that this can take place? I discovered that my friend, fellow teacher, and longtime RAW member, Staci “Tini” Rivero, in particular, is not only an excellent person and teacher, but man is she fast!

Staci is possibly one of the most motivated and optimistic individuals on earth when it comes to running and exercise and her life is a testament to overcoming in the face of adversity. It was through her encouragement to visit RAW that I finally converted from a casual evening jogger to an “up-before-dawn, hooked-on-running-and-racing, gets-cranky-when-injuries-prevent-me-from-running” RAW member!

While I’ve always enjoyed running solo with my iPod® for three to five miles, I don’t think I would have ventured further without RAW buddies. Being a single mom and with so many non- running friends and family, I never knew what a difference other runners could make to your psyche. Constant encouragement from RAW members like Kathryn Gleghorn, whether it was saying they would run eight miles with me, or that they knew I could run eight, ten or even thirteen miles, was the push I needed towards achieving goals I once perceived as being nearly impossible.

The Dallas White Rock half was so fun! Sure, I was feeling every muscle in my body near the end, and yes, wished I hadn’t passed one of those last water stops. But there is an adrenaline rush you get just being around those gazillion other runners, who have chosen, amidst varying circumstances, a life of challenge, health, training and determination. The course was also very nostalgic for me being a native Dallasite! Weaving through M streets (I once lived on Matilda) and coming up a hill directly onto the old Granada Theatre. But best of all, was having great running buddies from RAW, like Suann and others, to share it with!

So at the risk of sounding cliché, my first half marathon is more about “thanks” to so many who helped me get there than about wow-I- ran-a-half. However, WOW! I did run a half-marathon, and it does give you an overwhelming sense of accomplishment which ALL of us can use a good dose of – and often. And it motivates me to stop stuffing my face and train so I can improve. And, all this running led to a new tradition for my family. My sons Brad and Matt and I ran the 5K Turkey Trot this Thanksgiving. They say next year it is eight miles or bust.

Constant Encouragement from RAW Buddies and My First Half-MarathonBy Debi Cox

We are always looking for people like you to be a water duty volunteer. Unsure of what to do? Ask another member to explain the process or to help.

The sign-up calendar is located on the back door of the clubhouse.

Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work in tandem, where one

member puts out the water and the other takes care of the pick up

Be a star…and receive accolades from your

fellow club members

Daylight savings Time

Time Change / Volunteer Appreciation Breakfast

Turn your clocks back and join us Sunday, March 21, 7 a.m. at the clubhouse for the Volunteer Appreciation breakfast. Burritos, bagels, pastries, etc., will be served after the run.

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saturday, April 24 • Oak Grove Park, GrapevineBenefitting local dog rescue groups

5K Run without dogs @ 8 a.m.1 Mile Fun Run/Walk WITH dogs @ 8:30 a.m.

Why should you participate?Help non-profit rescue groups that care for homeless dogs

Visit the Dog Adopt-A-Thon and Expo featuring local rescue groupsBest doggy goodie bags in the Metroplex!

Awards for top 5K finishers & medals for all child and dog finishers

Event and online registration information: http://www.runnersandwalkers.com/hdh/hounddog10.html

Selected as the 2010 RRCA Texas 5K Championship Race

Lake Grapevine Runners and Walkers Club

Jason Anton with his wife, Rose, and from left to right RAW’lings Grace (6), Joseph (4) and Matthew (8) at the 1st Annual Abby Reinke

Turket Trot in Temecula, California, on November 14, 2009.

New short and Long sleeve Dri-weave, Moisture Wicking Technical shirts

$10 men's short sleeve shirts in white, silver or yellow

$10 women's short sleeve shirts in white or silver

$15 unisex long sleeve in white or silver

Crew Neck and Hoodie style sweatshirts

$40 hooded sweatshirts in black, white or ash gray

$40 crew neck sweatshirts in black or ash gray

Available only while supplies last.

HOUND DOG

HUSTLE

RAWear On sale Now!


Grilled Manchego Cheese sandwiches with Apple and Parsley-Walnut spread

1 cup flat-leaf parsley1/3 cup walnuts 2 tablespoons extra-virgin olive oil, plus more for brushing 8 slice(s) (1/2-inch thick) ciabatta bread6 ounce(s) Manchego cheese, thinly sliced 8 slice(s) (thin lengthwise) apple

In a food processor, pulse the parsley with the walnuts until finely chopped. Add the 2 tablespoons of olive oil and process until almost smooth. Season with salt and pepper.

Lightly brush one side of each ciabatta slice with olive oil. Turn all of the slices over and top 4 of them with half of the Manchego, the apple slices and the remaining cheese. Spread the parsley-walnut mixture on the remaining 4 ciabatta slices and close the sandwiches.

Heat a large griddle or skillet over moderate heat. Cook the sandwiches, turning once, until the cheese is melted and the bread is golden brown and crisp, about 2 minutes each side.

Grilled Cheddar, Bacon and Avocado sandwiches

12 slice(s) bacon 12 ounce(s) cheddar cheese, sliced 8 slice(s) white or whole-grain bread2 medium tomatoes, ripe, cut into 12 thin slices 1 avocado, ripe, pitted, peeled, and cut into thin slices 3 tablespoon(s) unsalted butter, softened

Preheat oven to 400° F. Cook bacon in the oven on a baking sheet with sides, turning strips over once, 12 minutes, or until crisp. Drain on paper towel.

Place half the cheddar cheese on half the bread slices. Arrange tomato slices, bacon strips, and avocado slices on top of cheese, then top with remaining cheese slices and bread.

Heat a large griddle or skillet over moderate heat. Cook the sandwiches, turning once, until the cheese is melted and the bread is golden brown and crisp, about 2 minutes each side.

Please send recipe ideas and comments on this column to Bridget Smith at [email protected].

RAW in the KitchenBy Bridget Smith

It’s cold outside, you just came in from a run, and you’re starving! What could be better than a grilled cheese sandwich and some hot soup? Let me warn you, these are not your everyday grilled cheeses. Thanks to Laurie Lukanich for forwarding them to me. The source is http://www.delish.com. Check it out for even more recipes and ideas!

Each makes 4 servings. Calories/points will vary depending on the breads and cheeses and the amount of butter/oil used for grilling.

Our first month of the RAW Push-Up Challenge was very successful with a total of 124 people participating in

January. The participants were made up of RAW members, friends and co-workers. We have three countries and multiple states represented.

** Call for push-up pictures! We'll have a contest at the end of the year for the best push-up pictures! Check the website for current candidates. http://sites.google.com/site/pushupchallenge2010/

If you haven't updated your status for the month of February, please do so. Simply, 1. Go to the RAWForum and post under the push-up

thread 2. Update on the Facebook fan page “RAW Push-Up

Challenge” 3. Send me an email: [email protected]

Please be sure to specify if you are doing the push-up challenge, sit-up challenge, or both.

Think this sounds like fun and you want in? No problem! February is the last month to join for 2010. The only catch is you have to make-up all the push-ups you've missed since January 1. Check the website for details on how to catch up.

Miss a day and playing catch-up over a few days? Take advantage of it now while we're still letting in late entrants. Come March 1, the rule is: miss a day, make them all up the next or you're out.

Great job everyone.

Push-Up Challenge UpdateBy Michelle Blackard

The first day ― drop and give me one!


If you have just started running, you probably have no idea what an iliotibial band is, let alone where it is in

your body. If you have been running for years, you fondly refer to it as your “IT band.” This is a commonly irritated area in a distance runner's body. Definitely a top ten injury contender!

so what and where is your it band? It is a fibrous band that runs on the outside of your thigh and is attached to the hip at the top and to the outside of just below your knee at the bottom. The central feature of this band is a very important muscle, the tenor fascia lata. Most anatomy books describe the TFL as a hip abductor. Really, this is a key muscle that controls and decelerates the adduction of your leg in gait. A very important part of running unless you like your leg flapping around and like to run like a ballerina! This control equates to an eccentric load on this muscle and band at least 90 times a minute while running – a very tense and overworked area in a runner. No wonder it likes to complain from time to time.

What does itB syndrome feel like? A big pain in the knee! But seriously, it’s a pain that usually starts after an intense workout in the outside of your knee. It can radiate from your outer hip down towards your knee as well. The pain is usually pretty sharp and starts after a few miles into your run. This injury does not “warm up” like most tendon injuries. It gets worse when running downhill or on uneven surfaces. It usually will persist until you stop and walk. In the early stages, the pain goes away when you stop running. A mild amount of swelling on the outside and below your knee can occur. Some people will even have some tingling down the outside of their lower leg. If you continue running with this injury, it can get very debilitating to the point that the pain only goes away when walking with your knee locked in a stiff-legged manner.

Why do runners get itB syndrome? Too much / too soon / too fast syndrome is the easy answer, but this is not just an overuse injury. Many runners who run only short mileage can suffer ITB syndrome. This is usually due to a combination of weakness in the tensor fascia lata and other hip abductors, and lack of flexibility of the IT band. Couple this with a fondness for running on the same side of the road or around an oval track, bow legs, a leg length discrepancy and an excessively mobile flat foot or flexible high arched foot type and you have ITB syndrome.

how is itB syndrome diagnosed? There is a specific test for ITB syndrome called the “Noble compression test.” The test is performed by the physician placing their thumb over the lateral epicondyle of your upper leg and then you flex and extend your knee. If you tend to jump off the table when at about 30 degrees of knee flexion then you probably have ITB syndrome. Why? When your leg is straight, the ITB is in front of the epicondyle; in knee flexion, the ITB actually passes over the lateral epicondylar surface. If your ITB is inflamed, the friction caused by this motion is quite painful, especially when your doctor is compressing the ITB on the bone. An at-home test that is similar is to stand with all your weight on your painful leg and flex the knee to about 30 degrees. If you have ITB syndrome, you will feel pain with compression to the outside of your knee.

What are the best treatments for itB syndrome? The first line treatments are relative rest (yes, that means slow down and stay off of hills and uneven surfaces), icing, anti-inflammatories and lots of stretching. But remember, it is a combination of weakness and lack of flexibility as well as instability, so stretching is almost never enough. Lots of people have ITB syndrome and just rest until is stops hurting, only to have it rear its ugly head when you start running again. You have to get to the root of the problem. Strengthening of gluteus medius, as well as the other hip abductors, is an essential part of the rehabilitation of ITB syndrome. You also need to treat any excessive foot pronation, supination or leg length discrepancy. Custom orthotics are often needed for long distance runners.

Bottom line, ITB syndrome can be quite the persistent pain in a runner's knee. This pain often lingers for months and even years because of treating the symptoms and not the root of the problem! Stretching, strengthening and control of instability are key components to the successful rehabilitation of this common injury.

Iliotibial Band Syndrome? A Pain in the Runner’s Knee!By Dr. Marybeth Crane

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


I had never run more than eight miles in my life, but the Sunday before Christmas I accomplished that goal. So, when I signed up for the Bold in the Cold 15K, I viewed it as an opportunity to train for my half-marathon and have some fun while doing it. I tried to tell myself that up until the morning of the race, I was successful until about 15 minutes before the start. As we walked to the start line, I told Suann Lundsberg and Bojana Jeknich, “I can’t do this; I’m going to throw up.”

Suann said, “You can walk, can’t ya? Your only goal is to finish.” Okay, so that’s a good goal, but I’m ambitious and can’t live with status quo, so secretly I wanted to finish the race under two hours.

As the race started, I was okay for the first couple of miles, but panic set in and I had to remind myself to just take in the scenery and enjoy my time. As we

rounded the turn, Ray Harris said to me, “You are only eleven minutes behind the leader.” I knew he was lying, but it made me chuckle and gave me the motivation I needed.

At about Mile 4, a woman asked me if she could run with me. I said, “Sure, but I’m not very fast and I can’t talk very much while running.” She nodded and off we went. The cheers from the people at the aid stations and even some of the faster runners were just amazing. I felt invincible. As we approached Mile 8, I knew I was holding up this woman and I motioned for her to go on. She yelled back, “See ya at the finish line!”

I knew I had about fifteen more minutes of running and I looked at my watch -1:39 and I thought “I could make my goal of under 2:00!” I started to kick it up a notch. As I approached the finish line, I heard Suann and Bojana start to cheer me

on and Tony “Flash” Flesch was waiting for me at the finish line, just like he said he would.

From all the cheers and hugs, you would have thought I won the race, and truthfully I did. I finished in 1:53:25 and this was the longest distance I had ever run. I was tired, but I felt fantastic! As we were listening to the awards handed out, I realized that I have such a great group of friends within RAW and that makes me feel like I can do anything So to all of you, thank you so much. Your encouragement, kind words, and your ability to have a good time while running are the reasons why I joined this club in the first place. Lastly, I want to thank Ray, the course director for Bold in the Cold. The fact that you miscalculated the distance and forced this girl to run farther than she has ever run before, deserves a big high-five!

I Get By With a Little Help from My FriendsBy Marci Sims

HoursMon – Fri: 10 a.m. – 7 p..m.Saturday: 9 a.m. – 6 p.m.Sunday: Noon – 5 p.m.

Colleyville Town Center5505 Colleyville Blvd.Colleyville, TX 76034817-849-1562

Make sure you’re set for the Spring RaMake sure you’re set for the Spring Ra

ARE YOU GEARED UP FOR SPRING RACING?


It wasn’t supposed to happen on that day. I just crossed the finish line at

the 2010 Chevron Houston Marathon and the race clock read 3:32:20 – a new marathon personal record (PR) and my very first Boston Qualifier (BQ) after just running a double marathon the weekend before.

After many failed attempts, heartaches and years of trying, the golden moment that I had dreamed about for so long had finally arrived very much unexpectedly. As the race progressed, I experienced a broad spectrum of emotions from elated anticipation to a real fear of what might go wrong THIS time, especially during the final 10K, the graveyard of many past BQ attempts.

I have had very good luck at Houston, with several previous PRs set there. It is truly one of my favorite marathon courses, being mostly flat and very fast, with outstanding crowd support, well-stocked aid stations and first class race volunteers and organizers. So it is not surprising to me that this event sells out so quickly.

This was my eighth consecutive Houston Marathon, so being familiar with the course was a big plus. The weather was sunny, but stayed mostly cool, with the help of a slight northerly breeze, until the final miles. At that point, I just grabbed cups of cold water at the last remaining aid stations and poured them over my head to keep from overheating.

I finally learned this past year how important it is to not start out too fast for a marathon, at least for the first several miles of the run. This lesson really hit home when I saw the legendary Bill Rodgers still running easy around Mile 2 at the 2008 White Rock Marathon in Dallas. After about

15 minutes, the body starts burning more fat for fuel, saving that precious and limited supply of glycogen stored in the muscles.

I also decided to use gels for the first time, instead of my favorite, SNICKERS® bars. The faster I ran, it became more difficult to chew and breathe at the same time. Also, SNICKERS® bars became hard as a rock in freezing temperatures, another hard lesson I learned at the frigid Mississippi Blues Marathon the week before! The Hammer Gel® worked great at Houston, so it is now my gel of choice for future long distance races.

On race morning, I weighed 141 pounds, down from a high of 155 just 3 ½ months ago. I had gotten into a really bad habit of eating too much fast food late at night. Part of it was from the stress of being the president of RAW and co-race director for the Hound Dog Hustle at the same time. Late last summer, I decided to stop drinking soda and eating fast food. Instead, I drank plain water and ate more fresh fruits and vegetables. It’s the corn fructose in soft drinks that really adds the inches to a waist line.

On road trips, where I used to gain most of my weight, I no longer ate the Deluxe Big Breakfast® at McDonald’s® and the banana splits at Braum’s. My new favorite is the tuna sandwich on wheat bread with lots of veggies at SUBWAY®. I also pack snacks like low-fat yogurt, fresh fruit and beef jerky to eat on the go, along with plenty of bottled water.

Some people ask me how I can run so many marathons, and then run so fast on such little rest? Houston was marathon/ultra #95 for me. Over the years, I noticed that the more marathons I did, especially the doubles,

the less my body broke down and the faster it recovered. I read medical studies on Dean Karnazes and asked other ultrarunners and Marathon Maniacs™ and they all seemed to experience the same thing: the body just seems to adapt gradually over time.

Also after a race, I make sure to eat and rehydrate as soon as possible with chocolate milk, BOOST®, or a beer, along with a banana. Pizza works too! I highly recommend ice baths, getting plenty of sleep, massage and trying to eat as healthy as possible during the week after the race to promote recovery.

One final thought. I try to run my marathons now with the goal of setting up the final 10K and to race as strongly as possible at the end. This includes even pacing, trying to run as efficiently as possible with good form, and taking in extra fluids and electrolyte caps between Miles 18 and 20. When I start feeling some tightness in my upper legs now, I try lifting the knees more. This helps to lengthen out the stride and stretch those muscles and keep them loose. Also, when you start to feel tired, use your arms more and just keep pushing. A strong upper body is important. That is why I enjoy doing the Michelle Blackard’s 2010 Push-up and Sit-up Challenge so much.

I am really looking forward to going to my first Boston Marathon in 2011 with all my running friends, especially from RAW. It is going to be so wonderful to finally put on a Boston Marathon jacket and at last experience running that legendary course. I hope this will be the first of many Boston Marathons to come in the years ahead.

My First Boston Qualifier:Chevron Houston MarathonBy Thomas “T.O.” Okazaki


On Your Mark!Where Everyone Knows Your Name

By Mark Miller

A frustrated jock finds his place

Upon being accused of behavior unbecoming of an athlete, former

Philadelphia Phillies outfielder John Kruk gave a memorable reply: “I ain’t an athlete, lady, I’m a ballplayer.” Setting aside concerns about a pro athlete’s responsibility as a role model, Kruk’s line rings true for more than a few runners. We often discover our sport by default.

This was certainly my experience. Growing up in a football-crazed small Texas town, I dreamt of the Friday night lights and in early boyhood was even naïve enough to imagine myself lining up for the Dallas Cowboys. My brief foray into youth sports rapidly dispelled any such notions. Elementary school soccer revealed a lack of coordination or agility. Football exposed a host of athletic and mental shortcomings. It was suggested to me, like so many other fledgling young jocks, “Hey, there’s always track; you could run distances.” Just what I needed: a sport that didn’t require throwing, catching, or kicking, and only needed the slightest semblance of balance. What’s better, the sport could largely be practiced solo, free of coaches or teammates reminding me of my inadequacies. In short, a perfect fit. Peanut butter meets jelly.

I do not want to mislead anyone. No great success story would follow. Some modest success at my class AA high school (read: big fish, small pond) led to an invitation to walk on the track team at the University of North Texas. A freshman season spent finishing in the back of the pack led to what felt like a final judgment on my status as an athlete when I concluded, “I’m not very good at this.”

I spent the next four years stubbornly clinging to the bottom of the roster, hoping to be invited back for the next season. That I always was is a testament to a merciful coach and a never quit attitude. In light of such an undistinguished scholastic athletic

career, perhaps it is not surprising that it was only after graduation that I discovered one of the true rewards of running: it didn’t have to end when I walked across the stage. Now in my 30s, I continue to pursue the sport I discovered as a teenager. I doubt many of my classmates in the ball sports can say the same.

In a real, if intangible sense, my running is now more rewarding than in the days of sporting a school uniform. Running remains thoroughly challenging and satisfying. It gives a balance of play to the working world, provides a relatively healthy outlet for my obsessive-compulsive tendencies, and best of all, and has introduced me to some of the finest friends I’ve ever known.

No matter how you may have found running, or found your way to RAW, we’re glad you’re here. Your sport, and your club, has a place for you. I hope you’ll come out often and be a part of it. This was brought to mind at our most recent club race, the Bold in the Cold 15K. While running in fourth place - and trying in vain to move up to third - my competitor and I heard my name being called throughout the course. Afterward, he commented on how popular I was out there. Become a regular around the clubhouse, and you may feel like Norm walking into Cheers.

I remain a fan of the “glory” sports. Many of my Sunday afternoons are still spent watching the Dallas Cowboys, and maybe, occasionally, imagining myself in their shoes. Of course, I’ll never know the feeling of scoring the winning touchdown or hitting a home run in the bottom of the ninth. Truth be told, I’ve never achieved any significant running success, either. What running has provided - health, balance, never-ending challenge, and lasting friendships - is more lasting than school day glory.

Besides, I ain’t an athlete; I’m a runner.

Keep Grapevine Beautiful (KGVB), a volunteer organization dedicated to a clean, litter-free and beautiful Grapevine for everyone's health and enjoyment, was honored at the annual Keep America Beautiful National Conference in Washington, DC, for distinguishing itself as an exemplary affiliate organization.

Thank you to the many RAW members who have dedicated countless hours during the semi-annual Keep Grapevine Beautiful Trail and Park Clean-Up days. This award is a testimony to the efforts of all the volunteers who work to Keep Grapevine Beautiful.

The next scheduled clean-up day is Saturday, March 6. Contact Gary Howsam to volunteer to clean-up Horseshoe Trails, Dove Road and perhaps some shoreline, depending on water level.

The major community-wide clean-up event will be Saturday, April 3.

Keep Grapevine Beautiful Trail and Park Clean-Up Days

Sign-up for the upcoming trail and clean-up days!

saturday, March 6

saturday, April 3


After doing a New England Double in New Hampshire and Maine last fall, I decided it was time to go after States

#18 & #19 in Jackson, Mississippi, and Mobile, Alabama, for the Mississippi Blues and First Light Marathons to complete the Southeastern portion of the United States in my quest to run a marathon in all 50 States. This road trip covered over 1,500 miles by car in four days and traveling through parts of Louisiana, Mississippi and Alabama.

Once again there were a lot of fellow Marathon Maniacs™ and 50 States Marathon Club members doing both events and it was wonderful having their company there on each race morning. As a bonus, RAW members Alan and Lisa Noell were coming to Jackson to do the races there, so this was shaping up to be a fine weekend of running.

A strong winter storm plunged temperatures into the wind-chilled teens and made both events more interesting and challenging. I was fortunate to be able to share a room with the Noells on Friday night. The other two nights were spent sleeping in my car again. The extra clothing and a heavy sleeping bag worked fine. I woke up each day to find that the water in my bottle had frozen!

The Mississippi Blues Marathon was a well-run event. The volunteers welcomed runners with good old fashioned, Southern hospitality. The wonderful race goody bag included a real metal harmonica with the race name engraved on it. Talk about some cool race swag! The finishers’ medals for the marathon were shaped like a blues guitar.

It was an overcast, wind-chilled 7° at the start and only 20° when I finally finished the hilly course at 3:55:23. I never saw so many marathoners wearing heavy winter headgear during a race before!

My water bottle froze during the run and my SNICKERS® bars turned rock hard. It was so cold. Most of the bands that signed up to play were not able to, fearing they might damage their instruments in the cold.

Fortunately, a large tent was set up at the finish to shelter the tired and cold runners. The volunteers served hot chili, rice and beans, pizza, bananas, hot chocolate and coffee. Runners could help themselves to all the beer they wanted, if they didn’t mind going back outside in the cold to the beer trailer.

After a quick ice bath and a shower, I was back on the road again for the five-hour drive to Mobile. The packet pickup was downtown at the host hotel with a free spaghetti dinner just across the street. A large group of twenty-five Marathon Maniacs™ and 50 States Marathon Club members gathered in the hotel lobby on Sunday morning for a group photo and then we were all off to the starting line again.

It was sunny and a little bit warmer than Saturday, but not by much. I thought this course was more scenic than the one in Jackson, traveling west then winding its way through some quiet, tree-lined suburbs with lakes and rolling hills before returning downtown. It was mostly flat except for the middle portion. The last 10K was screaming fast, so if you planned your race and pace properly, you could run a good time there. After a slow start I finished the day at 4:04:10.

This was a small, well-organized marathon that provided all the necessary basics including a free place to shower after the race at a local YMCA. Overall, it was a very enjoyable road trip.

A Dixieland Double Marathon Weekend By Thomas “T.O.” Okazaki

Open WaterSwim Group

The Open Water Swim Group resumes wetsuit swims in

late March, with non-wetsuit work-outs in May.

Contact Marty Metzger for details or check the RAWforum

for more details.


One Sunday morning, a couple wearing their RAW

logo shirts was in a coffee shop. A couple sitting a few tables away could not hear the entire conversation, but heard several references to RAW, Jack Daniels and LSD. Hmm, it sounded like fun as they walked over and asked if they could join this group.

Every industry and organization has its own lingo, which brings us to the topic of this column, some speed work terms. Although the Trackies run year-round, now that spring is here, more people are considering joining in. Therefore, let’s discuss a few speed work terms. What the heck is a Fartlek? Is a porta-pottie involved? What is the difference between a Fartlek, Interval, Tempo, Pick-up, Stride?

Let me preface the response by saying this is a Beginner’s Running Guide and there are lots of in-depth articles and books for the more advanced runner, as well as a wealth of knowledge in our club. The aforementioned Jack Daniels, in his Running Formula book, has several chapters devoted to this subject. This is a good place to mention the RAW library. Many of our members have donated some great books, magazines, and even a few videos to share with others. They are in the clubhouse and you can check them out any time.

Different coaches have varying definitions and applications of these terms, so these are basic beginning definitions. In fact, Dr. Jack Daniels states in his book: “Of all the types of training, Interval Training

takes on the greatest number of possible meanings, and it wouldn’t be appropriate for me to try to accommodate them all.”

So, what is a Fartlek? Fartlek is Swedish for “speed play” and is a creative way to increase both speed and endurance. Fartleks are random bursts of speed of random length / duration. They are a fun way of doing some fast running without structure. During your run, you can say, “I'm going to run fast for the next three telephone poles, to that big tree, lightpost, mailbox,” or something like that. These runs help train your body to run fast, but without the structure and pressure of running certain distances, a specific of reps, or times. The fartlek is a variation of interval training, but since the term means “speed play,” it should be more fun and less formal and structured than interval training.

intervals are more structured and are often done on a track (although they don’t have to be and can also be either distance- or time-based). An example would be to run 6 x 800m with 400m recoveries. This means you run 800m fast (at the pace you might run a 5k or faster), then jog 400m really easy to recover. Repeat five more times so you have a total of six repetitions. Interval training can increases your overall speed and your VO2max (the maximum amount of oxygen your system can uptake, but that discussion is for another day).

A specific type of Interval, yasso 800s, was developed as a preparation and predictor

for the marathon by Runner’s World Chief Running Officer, and good friend of RAW, Bart Yasso. In a nutshell, with Yasso 800s, you build to 10 x 800m, trying to run each one of the ten with a consistent time. If, for example, you can run each one in 3 minutes 40 seconds, the theory is that it is a predictor that a properly-trained runner could run a 3 hour 40 minute marathon.

tempo runs are typically 20- to 30-minute runs done at a pace 10 to 20 seconds per mile slower than your 10k pace. These sustained efforts are done after a few warm-up miles, and are usually followed by a mile or two of cool-down. Thus, a typical tempo run would be two miles of easy warm-up / 20 to 30 minutes of tempo running / two miles of easy cool-down. These runs help your body tolerate a relatively fast pace for a longer duration. They are a good endurance workout and are especially good for training for races of 15k or longer. Tempo workouts improve the anaerobic or lactate threshold (which is also a discussion for another day).

strides and pick-ups are sometimes used interchangeably, and sometimes have slightly different applications, with more advanced coaches. They are also sometimes called striders or stride-outs. They are short, fast, but controlled, runs typically lasting 15 to 45 seconds followed by a slow recovery jog. The benefits include faster leg turnover and improvements in running form. A common mistake is not allowing for sufficient

recovery after each stride. Take advantage of the longer recovery because it will allow you to put more effort into each stride, which really helps develop speed. Run fast, but always stay under control. These are quick efforts where you practice good form. You'll be amazed at how much your finishing kick improves with these workouts. They can be used during or at the end of the run, and to warm up before a race. They build speed and efficiency and are another way to spice up what would otherwise be an easy-run day.

And, since we are talking speed work, there is another type of workout that might not seem like speed work, hills. Hill workouts are often termed as speedwork in disguise.

As mentioned above, the RAW library is an excellent source of more information. Sources used in compiling this article were Runner’s World, Jack Daniels’ Running Formula, Advanced Marathoning by Pfitzinger and Douglas, McMillan Running at http://www.mcmillanrunning.com, and my RRCA Running Course Certification textbooks. For practical application, join the RAW Trackies and Hillbillies on Tuesdays and Thursdays.

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

In a Flash!Beginning Running – RAW Speed Zone

By Tony “Flash” Flesch


Recent developments have made minimalist footwear the hottest topic

in the running community. But like trail running, running in minimalist footwear has been gathering momentum for a long time. More barefoot runners have been finishing and winning races, and minimalist footwear is seizing enough market share to send many in the $17 billion sports shoe industry scrambling in damage control. If it weren't such a paradigm shift, the days of big, cushioned running shoes would already be history. Forty years ago, Nike created the industry, but there is still not one study to show that cushioning and support reduces running injuries, while evidence to the contrary is quickly mounting.

Not surprisingly, money stands in the way of change. Danny Dreyer, ultrarunner and author of ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running, said he had worked with a few shoe companies to help design minimalist shoes, but found “their profit and direction is based on ‘More shoe is better.’”

Just think about the first thing most people do after a long, hard run - take off their shoes and let out a sigh of relief. In a nutshell, minimalist running is more fun, makes racing flats feel heavy, and given about two years to transition, will make you faster, and greatly reduce impact and the impact-related risks of injury.

It’s about getting back to the way our bodies are designed, reversing what our shoes have done to de-sensitize our feet and steer us into a less natural, far less efficient form. I came across an article linking barefoot running to the bio-mechanics of Pose Method and ChiRunning. For many who have tried it, it was so effective and fun that it grew to a much larger portion of the training program than just a few 100-yard dashes on the football field following a track workout. “I was so enjoying the shorter runs where I thought about HOW I was running,” writes Stacie Sauber.

I can’t show up at an event or even go for a run in the park without someone asking about “those things” I have on my feet. It’s pretty much the same questions. Why? How do you like them? Don’t you need any support? Where do you get them? How long do they last? My friends are probably getting tired of hearing it.

Vibram® ($80), Feelmax ($170) and Terra Plana ($115) offer thin-sole designs meant

to combine the benefits of going barefoot with a layer of protection. Contrary to the bias one might expect, Nike’s sports laboratory found that when running without shoes, there is “a significant increase in foot strength and flexibility compared with those who ran in their regular shoes . . .a stronger, healthier foot means less chance of injury.” Nike rolled out its “Free” line after discovering one of its more successful track coaches running his team through barefoot drills. The Nike Free ($70 – $90) was born and has enjoyed better than 10% growth for two consecutive fiscal years. Want to give barefoot running a try, but on a budget? When she’s not running completely barefoot, Stacie Sauber’s favorite running shoes are Walmart water shoes ($6)!

The introduction of Vibram® FiveFingers® brought more comfort and protection to barefoot enthusiasts, and the product is quickly evolving. In fact, sales of Vibram® FiveFingers® have tripled every year since they were introduced in 2006. They’re like rubber and spandex gloves for your feet and the new KSO Trek model offers a more aggressive tread for running in the mud. At just 6 ounces, they make my ASICS® Gel MC® Plus feel like boots when I wear the old clunkers out to dinner.

While the most notable barefoot performance was Abebe Bikila winning the 1960 Olympic marathon and setting a new world record, Shivnath Singh then set the current barefoot marathon record in 1978 with 2:12:00. Locally, Kevin Blacquiere won the 2009 Race For Wishes 5K in Las Colinas. Long before he became one of Christopher McDougal’s colorful characters in Born to Run, Barefoot Ted McDonald ran the first 78 miles of the 2006 Mother Road 100 completely barefoot, and the last 22 miles in FiveFinger® Sprints. He also ran the Angeles Crest 100 (rocky to very rocky trails) wearing the Vibram® Sprint for the entire 100 and the 2009 Leadville 100 in Vibram® KSO Treks. About three years ago, women’s world marathon record holder, Paula Radcliffe, switched to running many of her 130 weekly miles in Nike Free.

But one of the arguments against the 10,000-year old “fad” is that we’re not all gifted with terrific running form, so this can be risky for the average flat-footed, over-pronating shuffler like me. Unfortunately, that argument completely misses the point that for several years, numerous experts have recommended the inclusion of a little

barefoot running in the training plan as a way to improve running form from a high-impact heel strike with its associated braking forces, to a midfoot or forefoot strike with almost no impact.

I’m a 48-year old, 200+ pound, flat-footed runner, and started a very gradual transition in 2007, about eight years after my first marathon. In 2009, I decided to try racing in Vibrams®. Several of those races were merely tests to see how Vibrams® would feel at race pace for gradually longer distances. The results, I set eight PRs (personal record) at distances from 5K to marathon.

The other prevalent argument against minimalist running is that an abrupt transition is “a stimulus plan for physical therapists and podiatrists.” Okay, we all know that abrupt changes in training are a recipe for injury, certainly nothing new there. Compare barefoot training to other powerful training tools like speed work and the same argument applies. Jump in and do ten repeats the first day instead of gradually working up to it, or even a couple without a thorough warm up, and risk of injury goes way up.

Marathon training can be dangerous too, because someone will go out and jump into a 20-mile run before their body is ready for it. Oh, don't forget, new shoes can be dangerous too - someone will wear them for a marathon before they’re broken-in. Any new footwear should be well broken-in, and you should try wearing them for gradually longer runs. Don't ever grab a new pair of shoes and go for a race, unless they're some exotic racing model rated for only 100 miles and you’ve already grown accustomed to that particular model. The more different your footwear is, the longer the adjustment period. For Vibrams®, it seems that two-plus years works.

Like Barefoot Stacie Sauber recently posted, your feet have decades of atrophy and it will take years to rehabilitate. Start with just a ¼-mile walk + ¼-mile run, best after cutting your normal workout a little short so you’re warmed up well. Or maybe just a couple of barefoot dashes down the football field at the end of your track workout. See how you feel the next day, and then add another ¼-mile. Like breaking-in any new pair of shoes, check for hot spots and you might also consider pre-treating them with lubricant or tape before the next run.

What Are You, Some Kind Of Nut!? By Marty “Buster” Metzger, with help from Stacie “RunGal” Sauber


One hot summer night after a Trackie workout, a buzz

started about the Rock ‘n’ Roll Arizona Marathon in Phoenix. I came home that evening and talked about how cool it would be and convinced my husband Ryan to go celebrate turning the big 3-0 in Phoenix.

We had never traveled out of state for a race before heading to Phoenix in January. It was so much fun to be out there with so many RAW members. Tempe was the closest place to the finish line, so we stayed there and enjoyed running through Arizona State University's campus the Saturday before the race. The night before the race, we went to Oregano's Pizza Bistro. Twenty-nine RAW members and families sat and enjoyed a great pasta dinner.

The morning of the race we went to line up at the start. Ryan and I ran together right from the start and, as we were warned, it warmed up quickly. We resisted the temptation to run faster to get around the crowd. As we expected, the course was relatively flat, but at Mile 10, I wanted to slow down. Ryan encouraged me to keep up the pace, but refused to run on ahead like I urged him to do.

The last few miles were tough because it was much warmer and I was starting to fatigue. Again, Ryan was right by my side encouraging me to finish strong. With his support, I was able to achieve my personal record (PR) at 2:08:11. After the race, he told me that his goal for the race was to run with me and make me achieve my PR.

We were able to toast Ryan's birthday at a local sports bar after the race. Great memories and great times with RAW members - how much better does it get?

Countdown to 3-0 and a Half Marathon PRBy Randa Foster

Randa and Ryan Foster.

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

When it’s time to go running out in the “green” this spring, why not dress “green?” No, I’m not talking about Spareribs matching green-colored running shoes, singlets and shorts, but you can have a matching “green” outfit in another way. With just a small amount of research, it’s easy to find some of our favorite outfitters providing green goods. A few to point out:

Brooks. Brooks’ manufacturing method, “Compression Molded Preform (CMP),” creates those all-so-important midsoles with 50% less waste than traditional manufacturing methods. The process also results in labor and energy savings. Learn more at http://www.brooksrunning.com/Green+Room/.

Patagonia. Patagonia makes clothing for all sorts of outdoors activities, including running gear. They provide eco-friendly and organic clothing. There’s plenty to explore at http://www.patagonia.com

Nike. Nike makes it easy for us, by providing a quick link in their shopping section for environmentally-friendly options. From shoes to tops to bottoms, they’ve got you covered at http://www.nike.com.

Go GreenRAW Reduce, Reuse, Recycle Tips

Send your “green” tips to Michelle Williams at [email protected].


Keeping Runners safeRunners continue working with communities to help keep runners safe. Recently in Texas, a bill to protect vulnerable road users (runners, cyclists, and even farmers operating equipment) was vetoed. The bill proposed that drivers provide a three-foot clearance when they pass. Cycling groups will continue lobbying for it and they’ve called upon runners to be more involved in advocacy.

The Road Runners Club of America has a long history of providing safety guidelines for runners. At the 52nd annual RRCA National Convention in April, the RRCA is working with the Center for Lobbying in the Public Interest to develop two training seminars with the purpose of teaching running club and event leaders how to develop and engage in grassroots advocacy campaigns and lobbying efforts in their communities. The first session will outline the laws that govern grassroots advocacy and lobbying activities for nonprofit organizations. The second session will outline the concepts of developing grassroots advocacy campaigns that clubs can implement locally. These locally developed campaigns will address ideas such as runners’ safety initiatives, community health promotion initiatives, multi-use trail development and maintenance initiatives, and many other topics of interest to the running community.

Now I know most people turn to running to get away from the burdens of every day life. Being an advocate is probably the furthest thing from anyone’s mind and the mere mention of the word campaign is a turn-off, yet my hope is members of RAW will look beyond politics and realize that it is our responsibility to keep our sport safe and therefore fun. I look forward to sharing what I learn at these seminars and seeing what we can accomplish when we work collectively with our community leaders. In the meantime, and always, stay safe!

RRCA WebsiteRoad Runners Club of America’s newly designed website www.RRCA.org, which includes a photo of several RAW members (click on the membership tab) is now up. The new website also features Flickr photos. The RRCA is looking for photos of any RRCA event, including races, fun runs and social events. Send photo submissions to [email protected].

Club RunningThe Road Runners Club of America is looking for content and photographs for Club Running. Club Running is a complimentary publication for the household members of the RRCA. Our household members are members of their local running club and therefore members of the RRCA. Club Running is made possible by the support of our advertisers and is created through a partnership between the RRCA and the Running Network LLC.

RRCA RunningsRoad Runners Club of America

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

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Thank You 2010 Bold in the Cold

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The “w” in RAW is for WALKING!

Saturday Mornings Year Round

6 a.m. and 7 a.m.


According to Kevin, it was a moment of insanity. “I don't

know how I agreed to run in Vegas.” The training began and Kevin and Sherie ran their first half marathon together. Well, kind of...

Sherie had previously run two full marathons and six half marathons. However, this was the first half marathon they would complete together. Again, kind of...

Training began after the 2009 Hound Dog Hustle. Kevin completed the 5K race and in a moment of insanity agreed to run the inaugural Rock ‘n’ Roll Las Vegas Half Marathon in December. Sherie, sensing the moment of weakness, jumped at the opportunity. With credit card in hand and computer buzzing, the details were ironed out. Registration complete, hotel and airline reservations made, all that was left was the training. The summer months were spent

building base mileage. In the fall, Team Skillern signed up for the RunOn!™ training classes. Mary Ann Calvio had the opportunity to coach and fine tune the running skills of the duo. Poor Mary Ann.

race weekend. All prerace preparations and training were thrown out the window; gambling and drinking ensued. Kevin had trained for this moment. Carbo loading was his specialty. For Sherie – not so much. She was a lightweight at heart. At 4:00 am, the Skillerns remembered why they were in Vegas and headed back to the hotel. The following day and night were spent in the room. The three Rs were in order: Room service, Reading, and Rest.

race morning. The New York, New York™ Hotel and Casino proved to be the perfect location. After a brief walk and tram ride, we were in search of

our morning coffee and headed to the start line. Along the way, we spotted The Running Elvi and many brides and grooms. The weather was perfect. The starting temperature required gloves, hats, and a throwaway layer. After the fireworks, parachutes, and national anthem, we were off! For about 100 yards, the Skillern duo was running the course together. Kevin blazed ahead, looked back, and waved goodbye to Sherie.

The route started at Mandalay Bay and headed south to the famed Vegas sign. We made the u-turn and headed up the strip past New York, New York™, through the wedding chapel at Paris, and through town. The strip was alive with music and spectators. Even McDonald’s® was rocking out! At the Stratosphere, we turned back and headed to the finish. The landmarks were a nice distraction and helped track

our progress along the way, but the final block was deceiving. Mandalay Bay was right there, but as you know, a block equals a mile in Vegas. Crossing the finish line, Kevin was elated that he had met his goals: finish and finish under two hours. Fifteen minutes later...Sherie crossed the finish line. Not as elated, her two hour goal was not in the cards.

after the race. Kevin was adamant in stating that this was his first and last half, but will it be? The Skillerns are planning to run in March at the Dallas Rock and Roll Half!

Vegas Baby!By Kevin and Sherie Skillern

Kevin and Sherie Skillern

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In step With The Eppelmans

(l-r) Nate, Kelly, Nick and Scott Eppelman

are you a native texans?Scott & Kelly: No.Nick & Nate: Yes.

if not, where are you from and what brought you to texas? Scott: I’m from New Jersey originally. A job transfer from Connecticut brought me here.Kelly: I’m from Arizona, brought here by a job transfer from Washington.

how long have you been running?Scott: Since 1992.Kelly: I started in 1991.Nick & Nate: We started last year.

how long have you been a raW member?Nine years for Kelly and Scott. Four years for Nate and Nick.

Who was the first person you met at raW, or at first showed you the route or really “took you in?” Tom Byno and Cindy Lee.

Why running?Scott: It’s fun and is a good outlet for my competitive side.Kelly: Weight control.Nick & Nate: It’s in the genes.

do you do anything special before or after running, or do you have any pre/post-race ritual? Scott: No.Kelly: Beer…after running.Nick: Depends on my moodNate: Just chilling out

do you prefer roads or trails?We all prefer trails.

do you have a favorite place to run?Scott: The San Juan Mountains in Colorado.Kelly: I love Palo Duro Canyon.Nick: Anywhere. It’s always a race against my brother.Nate: Outrunning Nick

What has been your fondest running memory?Scott: My Hardrock 100 finishes.Kelly: Nick and Nate finishing the Hardrock 100 with Scott.

Where is the most unique or unusual place you have ever run?Scott: The San Juan Mountains in Colorado.Kelly: New Zealand (with Hash House Harriers).Nick & Nate: The Lake Grapevine North Shore Trail.

What do you consider your biggest running achievement?Scott: Qualifying for and competing on the 24-hour U.S. national teams.Kelly: Finishing the Miwok 100k with a dislocated finger.Nick and Nate: The 2009 Hound Dog Hustle. It was our first race.

What has running taught you about yourself or what have you learned about life through running?Scott: Goal setting, long term planning, and pushing-your-limits type stuff.Kelly: I can go any distance with someone to chat with.Nick: I will be faster than Daddy.Nate: I will be the youngest Hardrock 100 finisher ever.

do you gu, gel, gatorade®, or other? Scott: Hammer Nutrition® products.Kelly: NUUNTM electrolyte tablets.Nick: Gummi worms and bears.Nate: Cheetos® and juice.

are you a professional runner or do you have another job? Scott: I work in Sales, Marketing and Underwriting for an insurance company.Kelly: I am an Engineer.Nick and Nate: Keeping Mommy and Daddy on their toes.

Besides running, what other fitness activities do you enjoy or do as cross-training? Scott: Weights.Kelly: I like the StairMaster® and am always chasing the twins.Nick & Nate: Riding our bike (no training wheels) and riding our scooters.

do you prefer apples, bananas, raisins or other fruit?Nick: I’m a carrots kind of guy.Nate: I dig strawberries.

Who runs longer distances, your mom or dad?Nick and Nate: Daddy.

Who pushes you in the jogging stroller more, your mom or dad?Nick: Daddy.Nate: Mommy.


These days it seems that more and more celebrities

are becoming known by a single first name, like Madonna, Rihanna and Sting, to name a few. You know RAW likes to do things a little differently, so instead of a single-name person, we have a member who it seems is almost always referred to by her first AND last name. Cindy Lee is the two-name person and the latest Giving Back to the Sport recipient. And for this article I will use her full name because as I type it, it just doesn't look right when it's just “Cindy.”

Although a current board member is typically not eligible for this recognition, we could not let Cindy Lee move away from the area without recognizing her

outstanding contributions to the club.

Cindy Lee is a fine example of a RAW member who gives back to the sport in a variety of ways. Cindy Lee is a consistent volunteer who has served the club in many ways since joining RAW in 2003. She has been actively involved in heading up social activities for our members (Saturday Night Live, Annual Holiday party, etc.). In addition to her Director responsibility, she shares her cooking skills by teaming up with David and Bridget Smith for the Annual New Year's Day Recovery Breakfast. Cindy Lee has also taken on the enormous task of “scrapbooking” RAW photos and newspaper articles as a way to record club history.

Cindy Lee has been a board member, social director, cook, scrapbooker, and the all-important race day volunteer. She loves the trails and is also is one of the first RAW members to step forward and invite others to join her for a weekday trail run. With her daytime job as a hairdresser, she also serves many RAW members who trust their hair care to Cindy Lee. Not only will Cindy Lee’s talents be missed around the clubhouse, but they will also be missed by the many members who will now be in search of a new hair stylist.

This month, Cindy Lee is beginning her five-month long adventure hiking the Appalachian Trail. Cindy, we thank you for all your

time, energy and dedication in serving RAW. We wish you safe travels, a fulfilling hiking adventure, and health and happiness in your relocation to Arkansas. As the song goes, “Happy Trails, to you.…”

send your nominations for “Giving Back to the sport” to [email protected]

Giving Back to the sport

Cindy Lee

Cindy Lee

Thomas Okazaki recently met legendary Dr. Bob Dolphin and his wife Lenore. Dr. Bob recently turned 80 years old and completed his 460th marathon. In

2012 he hopes to run his 500th at the Yakima Canyon Marathon, where he is a co-race director.

Map out and measure a route from the largest database of running routes in the

country. Log on to www.usatf.org/routes to map out a route anywhere in the USA.

Planning a trip and need a

running route?


The Chevron Houston Marathon is always a

good race. This year was no exception – good flat course, great volunteers, and excellent fan support. The temperature was a little warmer this year and climbed quickly with the sun. It was breezy at times, but the wind was not a factor.

Houston is my home town, although I never ran when I lived there. I drove down with Tim Oberholzer and stayed with friends in Sugar Land. Anticipation is always thick before the race. Tim and I attended the racers’ church service and then went our separate ways out to the start line.

Tim was going to pace a friend. I was planning on being aggressive for a fast

time. It seemed like everyone around me felt like running fast, so out I went and held steady at 7:30 pace through the first 20 miles. The crowds were inspiring with their signs and cheers. I held my breath at Mile 13 where I had a complete hamstring failure in 2008 under very similar race conditions. This year – all systems go. The memory of that day faded quickly as the fun grew.

The heat was taking its toll on the runners in the latter miles and I passed several hobbling, cramped walkers. I took two cups of Gatorade® at each of the last three aid stations, but my own cramps were threatening the last three miles. Nonetheless, I held on for a 3:21 and got a great post-run massage.

Inspiring Crowds and Fast Times in HoustonBy David Ball

(l-r) David Ball and Tim Oberholzer celebrate after the Houston Marathon.

Picture Perfect!Snow Day 2010

The group is enjoying the weather, so why are they racing back to the clubhouse?

Steve “Dog Dude” Rush on a two-dog open sleigh.

(l-r) Michelle Putze and Jack Hase are all-weather runners.


RAW RACE RESULTS send your race results to thomas “t.o.” okazaki at [email protected]

Nov. 1, New York City, NYing new york City MarathonDottie Whitson: 3:51:54, PR, BQ

Dec. 4, Southlake, TXdragon’s Fire 5KMolly Tucker: 19:04, OFWJack Hase: 20:15, 1st AGMike Doud: 23:23, 1st AG

Dec. 4, Keller, TXsanta scurry 5KDale Mauger: 22:44, 1st AGSuann Lundsberg: 24:36, 2nd AG, PRDanyah Arafat-Johnson: 25:06, 3rd AG, PRVern Lumbert: 25:45, 2nd AGCrisann Becker: 26:56, 1st AGMarci Sims: 33:21, PRLaura Swenson: 33:37, PR

Dec. 5, Arlington, TXdon Zetnick Arlington Winter Run 10KMark Miller: 39:34, 1st AGTim Yatko: 44:08, 3rd AGPriscilla Reese: 53:52, 3rd AGdon Zetnick Arlington Winter Run 2 MilerMark Miller: 11:34, 2nd AGBlade Norman: 12:04, 1st AGPriscilla Reese: 15:43, 2nd AG

Dec. 5, Ft. Worth, TXFt. Worth Jingle Bell Run 5KKim Danahy: 28:05

Dec. 5, Austin, TXRun like the Wind 24 hr ultracentricDebi Evans: 81 miles, 1st 24 Hr Run, PR

Dec. 5, Memphis, TNst. Jude Memphis MarathonThomas Okazaki: 3:52:45

Dec. 5, Huntsville, TXtexas trail 50K RunTim Oberholzer: 5:19:04, PRSteve Grady: 7:07:50Jim Baudhuin: 7:08:18

Dec. 6, Ft. Worth, TXFWRC hawaiian 5KPriscilla Reese: 25:09, FMW

Dec. 6, Las Vegas, NVRock ‘n’ Roll las Vegas MarathonMitch Kent: 3:41:05, PRLesley Toops: 6:46:22Rock ‘n’ Roll las Vegas half MarathonKevin Skillern: 1:52:07Sherie Skillern: 2:09:22

Dec. 12, Coker, ALnicholas Wilson Memorial tashka 50K trail RunTroy Pruett: 4:42:00, 3rd OMM, PR

Dec. 13, Dallas, TXMetroPCs dallas White Rock MarathonJeff Garber: 2:57:36Frankie Agius: 3:16:26Jim Lukanich: 3:18:34Tim Jacobs: 3:30:12, BQ

Richard Evans: 3:30:13Steve Buksh: 3:41:07, PRHeather Wallace: 3:42:20Thomas Okazaki: 3:45:15Leslie Darden: 3:47:57Thomas Spain: 3:53:09Dottie Whitson: 3:56:06, BQChris Sims: 3:57:37, BQBeth Hyland: 4:05:48Bill Atwell: 4:17:59, 1st MMarty Metzger: 4:31:44, PRDon Strome: 4:33:13Randa Foster: 4:33:38Charlyn Maloy: 4:57:29Maria Dauphinais: 5:13:40Traci Rodney: 5:27:59Scott Sanford: 6:02:41, 1st MMetroPCs dallas White Rock half MarathonLee Rebodos: 1:26:24Amy Matasso: 1:33:15Jim Uhelski: 1:38:10Tim Oberholzer: 1:40:38Laurie Lukanich: 1:40:51, 1st AGKevin Wessels: 1:49:54Michelle Blackard: 1:54:46Jeff Barnhart: 1:56:09Spareribs LaMothe: 1:56:25Lisa Hyne: 1:58:33Dan Jones: 1:58:34Todd Richmond: 1:59:44Brad Frazier: 2:01:58Elizabeth Lawrence: 2:03:57Diana Hill: 2:04:26, 1st HalfTina Covington: 2:08:20Suann Lundsberg: 2:09:41, PRCarol Wise: 2:13:40Kathyrn Gleghorn: 2:13:56Nelda Bruce: 2:15:02Karen Jones: 2:15:03Meagan Whitson: 2:18:30, 1st HalfDebi Cox: 2:23:38Stacy Ward: 2:27:55Shawna Mohler: 2:27:56Alan Engisch: 2:31:06Heath Johnson: 2:36:02, 1st HalfLisa Noell: 3:22:15Kelli Frazier: 3:49:30, 1st HalfMetroPCs dallas White Rock 5-Person Relay:Team: Pink Bandanas: 2:47:30, OMW Joseph Hale*, Logan Rudhe, Ethan Winton,

Stephen Walton, Alex GonzalesTeam: McTater Green Angels: 3:03:17, FMW Angela Eusery, Yolanda Hopping, Cora

Turner, Laura Nelson* Fiona GreenTeam: Running To Beat The Yank: 3:41:41 Scott Strenger, Lori Strenger, Derrick

Rice, Sara Hale Rice*, Zach Young* Member of RAW

Dec. 19, Dallas, TXJog’r egg nog’r 15KJulie Burns: 1:14:50

Dec. 19, Plano, TXReindeer Run 5KVeda Miner: 28:22

Dec. 20, Carrollton, TXCarrollton Runners Club 1 MilerScott Eppelman: 15:54Nicholas Eppelman: 15:59Nathan Eppelman: 16:00

Jan. 1, Dallas, TXnew year’s day 5 Mile RunTim Yatko: 37:35, 2nd AGKim Danahy: 46:37

Jan. 1, Ft. Worth, TXResolution solution 5KDale Mauger: 23:43, 3rd AGPriscilla Reese: 25:33, 3rd AGKimberly Davis: 35:06

Jan. 1, Kingwood, TXtexas MarathonJim Baudhuin: 5:12:26Steve Grady: 5:13:25

Jan. 2, Dallas, TXdRC Frigid 10KBlade Norman: 40:27, 1st AGJulie Burns: 47:15, 2nd AGRyan Burns: 47:23Melissa McKibben: 52:03, 3rd AGPriscilla Reese: 53:44, 2nd AG

Jan. 9-10, Bandera, TXBandera 100K trail RunScott Eppelman: 11:19:24Bandera 50K trail RunDebi Evans: 8:45:09

Jan. 9, Arlington, TXJiggle Butt Run 5KAnne Woods: 26:00, 2nd AGMaria Dauphinais: 27:42Kim Danahy: 27:55

Jan. 9, Dallas, TXsnowman shuffle 10KMark Miller: 39:55, 1st AGJulie Burns: 46:54, 1st AGSuann Lundsberg: 55:54, 2nd AG, PRDebi Cox: 59:55, 3rd AGMarci Sims: 1:12:33, 1st 10K

Jan. 9, Jackson, MSMississippi Blues MarathonThomas Okazaki: 3:55:23Alan Noell: 6:38:43Mississippi Blues half MarathonLisa Noell: 3:19:07

Jan. 9, Orlando, FLWalt disney World half MarathonMark Lehrmann: 1:55:30

Jan. 10, Mobile, ALBanktrust First light MarathonThomas Okazaki: 4:04:10

From 5Ks to ultRAs


RAW RACE RESULTS continued

Jan. 10, Orlando, FLWalt disney World MarathonMark Lehrmann: 3:59:15Carole Dillard: 4:15:15

Jan. 16, Dallas, TXResolution Run highland Park Village 5KSarah Brown: 52:52, 1st 5K

Jan. 16, Addison, TXRotary Resolution 10KMary Lessor: 52:35, 1st AGRotary Resolution 5KPriscilla Reese: 25:31, 1st AG

Jan. 17, Houston, TXChevron houston MarathonChris McConnell: 3:17:42, PR, BQ David Ball: 3:21:46, BQRandy Powers: 3:29:58, PR, BQThomas Okazaki: 3:32:20, PR, BQTim Oberholzer: 3:52:48Margaret Powers: 3:58:46, PR, BQAramco houston half MarathonKathyrn Gleghorn: 2:09:59, PR

Jan. 17, Phoenix/Tempe/Scottsdale, AZP.F. Chang’s Rock ‘n’ Roll ArizonaJon Korte: 3:04:44, BQJim Rubalcaba: 3:59:51MaryAnn Calvio: 4:04:35Christine Bassano: 4:07:39, BQKevin Wessels: 4:10:02Brad Liles: 4:15:56Nick Kannady: 4:16:23, 1st MMichelle Putze: 4:45:16George Rivero: 5:29:59P.F. Chang’s Rock ‘n’ Roll Arizona half Marathon Colleen Casey: 1:24:33Stephanie Lindgren: 1:50:58Randa Foster: 2:08:10Ryan Foster: 2:08:10Vern Lumbert: 2:12:35Emily Johnston: 2:28:30, PR

Jan. 17, Dallas, TXtoo Cold to hold 15KLee Rebodos: 1:01:05, 1st AGTim Yatko: 1:05:58, 2nd AGJulie Burns: 1:11:47, 2nd AGVeda Miner: 1:28:01too Cold to hold 5KDale Mauger: 23:56, 1st AG

Jan. 18, Arlington, TXMlK day & dream 5KPriscilla Reese: 24:25, 1st AG

Jan. 23, Grapevine, TXBold in the Cold 15KKen Hall: 55:09, OMWRick Hanson: 56:51, 1st AGMark Miller: 58:07, 2nd AGRandy Bobe: 1:00:52, 3rd AGByron Benoit: 1:01:55, 1st AG

Robert Fowler: 1:04:14, 3rd AGMike Brown: 1:06:20Richard Evans: 1:06:28Terry Marcott: 1:09:37, 2nd AGDan Banse: 1:10:39, 3rd AGJessica Hanson: 1:13:36, 1st AGJulie Burns: 1:13:41, 1st AGSteve Buksh: 1:13:53Heather Wallace: 1:14:20, 2nd AGChris Sims: 1:15:21, PRJennifer Bates: 1:15:44, 3rd AGBrad Liles: 1:15:56, Mike Doud: 1:16:27, 1st AGTracy Barnes: 1:17:39Mike Ahearn: 1:17:46Spareribs LaMothe: 1:17:57William Atwell: 1:18:09Ric Roberto: 1:19:11David Becker: 1:19:12Beth Hyland: 1:19:16, 3rd AGKristi Wynne: 1:19:32Dottie Whitson: 1:19:34, 2nd AGMarty Metzger: 1:19:44Dan Jones: 1:20:42Matt Riley: 1:20:52Melissa McKibben: 1:22:18Karen Robertson: 1:22:54, 3rd AGElizabeth Lawrence: 1:23:00Stephanie Cullum: 1:23:28Paul Gerba: 1:24:53Kristine Hall: 1:25:38Suann Lundsberg: 1:26:07, PRAl Walker: 1:26:19Scott Decker: 1:26:20Danyah Arafat-Johnson: 1:27:58Laura Hause: 1:28:02Tammy Shadden: 1:28:05Tina Covington: 1:28:49Maria Dauphinais: 1:29:16Su Landis: 1:31:51, 2nd AGMichelle Putze: 1:32:41Mike Schellen: 1:33:00Muswamba Mutumbo: 1:33:28Lori Cerami: 1:33:53Kyle Keifer: 1:34:10Chlesea Keifer: 1:35:06Mike Bassano: 1:35:50Tia Metzger: 1:37:17Tim Roche: 1:37:52Ross Darrow: 1:38:23Elizabeth Whatley: 1:40:28Carol Wise: 1:42:06Charlyn Maloy: 1:42:07Liz Tinch: 1:44:47Marci Sims: 1:53:25Vern Lumbert: 2:12:44Bold in the Cold 5KColleen Casey: 18:38, OFWLaura Nelson: 21:35, 1st AGMason Kent: 22:04, 1st AGDennis Maietta: 22:27, 3rd AGMichelle Blackard: 23:45, 1st AGPriscilla Reese: 24:53, 1st AGRobin Pearson: 25:18, 3rd AGKatie Pearson: 26:10Ann McCarley: 26:16, 2nd AGMarty Hughes: 26:27, 1st AG

Matthew Barnhart: 26:41, 1st AGLuke Cullum: 27:02Deborah Eads: 27:06, 2nd AGMeredith St John: 27:03, 3rd AGJohn St John: 27:22Crisann Becker: 27:25Mike Eccleston: 28:52Sarah Eccleston-Brown, 28:53, 1st 5KAnneliese Roberto: 29:27, 2nd AGJohn Dalri: 31:25, 2nd AGKeith Cullum: 31:34Jamie McCarley: 31:51William McCarley: 31:51Jill Smith: 32:35Carol Novak: 36:05Macy Maloy: 36:27Laura Swenson: 37:08Mike Cope: 37:35David Maloy: 49:43Lindsey Maloy: 49:43Jim Baudhuin: 54:35Isabella Baudhuin: 54:35, 1st 5KBart Bybee: 1:26:20Wendy Duvall: 1:26:47Debi Cox: 1:42:48

Jan. 24, Austin, TX3M half MarathonCraig Minyard: 1:19:23, 2nd AGRyan Burns: 1:42:54, PRThomas Okazaki: 2:06:05

Jan. 24, Ft. Worth, TXFWRC einstein Run 10KPriscilla Reese: 52:19, 1st AG

Jan. 30, Grapevine, TXthe Fillie trot 10K**Rick Hanson: 38:35, 1st AGJeff Garber: 39:38, MMWSpareribs LaMothe: 53:42, 3rd AGSuann Lundsberg: 55:57, 2nd AGBojana Jeknick: 56:18, 3rd AGMarci Sims: 1:14:23, PR** 10K course est. at least 0.25 miles longthe Fillie trot 5KCraig Minyard: 17:56, OMWJack Hase: 20:35, 1st AGLaura Nelson: 21:35, OFWMeredith St. John: 27:57, 1st AGCarol Novak: 34:24, 2nd AG

Jan. 30, Ft. Worth, TXlake Benbrook halfLee Rebodos: 1:30:26, 2nd AGBlade Norman: 1:30:57, 2nd AGFrankie Agius: 1:34:09, 2nd AGLake Benbrook 5KPriscilla Reese: 25:32, FGMW

Jan. 30, Dallas, TXthe texas halfThomas Okazaki: 1:43:38 ***Yolanda Hopping: 1:54:09Traci Rodney: 2:35:47*** Half Fanatics Membership Qualifier

the texas 5KDale Mauger: 24:20, 1st AG

Jan. 31, Carrollton, TXCarrollton Runner’s Club 5KJulie Burns: 22:18, OFW

Jan. 31, Miami, FLing Miami MarathonLesley Toops: 5:41:32, State #25

Jan. 31, Waco, TXMiracle Match MarathonThomas Okazaki: 4:16:09

1st hM-1st Half Marathon1st M-1st Marathon1st tri-1st Triathlon1st ultra-1st UltramarathonPR-Personal RecordAg-Age GroupBQ-Boston QualifiedoW-Overall WinneroFW-Overall Female WinneroMW-Overall Male WinnerMMW-Male Masters WinnerFMW-Female Masters WinnerMgMW- Male Grand Masters Winner FgMW- Female Grand Masters WinnerMsrW- Male Senior Winner FsrW- Female Senior Winner

legend

Wednesday &

Friday

7 a.m.

Interested in running

trails?Join us for a trail run on Wednesday and Friday mornings. The trail runs start from

the clubhouse.


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

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

Keep your membership

current

LAKE GRAPEVINE RUNNERS & WALKERS CLUB

MeMBeRshiP APPliCAtion

New Membership Renewal

Name ________________________________________________

Address ______________________________________________

City _________________________________________________

State ____________ Zip Code ____________________________

Home Phone ( ) ________________________________________

E-Mail Address ________________________________________

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

Male Female DOB___/___/___

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

Participating Family Members

Name ___________________ M F DOB___/___/___

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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.

z

New Members

Welcome to all of our New Members

Michael AhearnJason AntonAdam BarthAlberto BattaglinoRandy BobeKelly BrittainBush FamilyBart BybeeMatthew CloseSuzi & Michael CopeTina CovingtonAllen CoxLetha Cruthirds

Kim DanahyJohn DalriCarole DillardTony & Judy DominiecMike DoudDeborah EvansEileen & Richard FontainePaul GerbaKathryn & Bruce GleghornJack & Gretchen GreenCrystal GroseKen Hall & FamilySusan & Ray Harris

Jack Hase & FamilyEmily JohnstonJon KorteVictoria LuchetCynthia MaasKen MacinnesCharlyn MaloyMaggie McClureChris McConnellLee MillerMark MillerCraig & Jeannie MinyardRosa Fabiola Morton

Tom MurrayJeff PickeringMargaret PowersMichelle PutzeLee RebodosCheryl RehbergUrsula RhodeMindi RiceStaci & George RiveroTraci RodneyJeff RoyJim RubalcabaSteven Rush

Mike SchellenJulie SheridanNeil & Rebecca SobolJohn & Becky St. JohnBarbara TannerTerry & Mike TocePam TruhnBelynda WarnerKevin & Lorraine WesselsCarol WiseRandy Wolf

MeMBeRsHIP UPDATeLake Grapevine Runners & Walkers

Membership Renewals

Gregory BorchertDiane CardinalChad CodyAndrea CrawfordJennifer CuritsDawn GeretyTresha GlowackiJohn Haras

Sandra HenryMisty HolmesCindy JohnsonLear JohnsonJay JonesManny KooshaAngela KrajkaGail Leveque and

Kevin WilliamsStephanie LindgrenBonnie LuberoffHeather MargaitisLarry McCarthyHilary McFarlandPeter OtradovecLaura Parker

Sarah PlourdeAdrian ProudfootCourtney RidingsJeanne SheffieldSara SpearsKelley StewartMelissa TannerAngela Thornton

Julie TiedemannRuben VarelaSue WarrinerAlison WilliamsJohn Winstead

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

Non-ProfitU.S. Postage

PAidGrapevine, TXPermit No. 243

shARe With A VisitoR oR neW MeMBeR

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

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

Dear spareribs:A good friend of mine is race director for our club’s first marathon. He asked me to help him this year by heading up volunteers for aid stations and mile timers on the course. I have no idea how to do this, but would like to do a good job. Any tips you can offer me? -Worried Sick in Southlake

Dear Worried:You should feel honored your friend asked you to handle two important jobs like this but you needn’t worry as both are pretty easy. Let’s start with aid stations. There are a couple of things you need to know in order to do this right.

1) Prepare the Gatorade®. Have the volunteers mix up some big 5-gallon containers of Gatorade® powder and water. Pay no attention to the label directions for the ratios; just follow the rule that the longer the distance of the race, the sweeter and thicker the mix. Marathoners love to have a cup of very sweet Gatorade® at every stop. If in doubt, add more powder.

2) Fill the cups with water and Gatorade®. Make sure you tell the volunteers to use the restroom before they begin filling the cups, so they don’t have to “go” after working with all that water. (No need to

wash their hands, as they will be dipping the cups into the water and that will make them clean.)

3) Once your tables are set up, put water into the green Gatorade® cups at the first stop, and Gatorade® into plain white ones. Then at the next stop, do just the opposite. Also, at each aid station, alternate having the Gatorade® up front or in the back. This will give the runners a delightful surprise as they guess what they are being given to drink. Runners love this!

4) Make sure the Gatorade® cups are filled to the brim so that any excess will spill onto the runners’ hands since runners love having sticky hands, or on their shoes to keep the roads from getting wet or sticky.

5) Interview each volunteer, and if you are lucky enough to find someone with a speech defect, put that person in front of the tables to call out to the approaching runners what drinks are available and where: “GATEAMUMBLE IN BLEGGO AND WATER OB DE BOB!”

6) Train the volunteers on how to hold the cup. The cup should be held like a winning Lotto ticket. Practice having them grip it tightly like a baseball bat or golf club.

7) Shut down early. Since the average marathoner takes just four hours to complete the race, make sure to shut down your tables at that pace. The slower runners at the back of the pack are not

running hard enough to need water. Your tables should be packed up and gone by the time they get there.

8) Once the race is over, pick up the tables, cups and jugs, but leave the discarded cups where they are. The local town maintenance crews will pick them up the next day.

Now that you have your aid stations taken care of, it’s time to help the timers. Here are some best practices on calling out splits.

1) Be careful not to startle the runners by shouting out the split times. Try to find soft-spoken people to be your split-timers.

2) The elderly make great volunteers. Inquire at local retirement communities for help. They really enjoy this job. Let’s say a runner goes by the two-mile mark in 16:24. The volunteer should say something like this:

“One and then a six, oh what is this? These numbers are so small. Here, you read it.”

3) So that the volunteers’ voices don’t get strained, instruct them to call out times approximately every 30 seconds.

4) And finally, all volunteers whether at aid stations or calling out times, should be instructed to tell all runners that they are almost there and that the finish is just ahead.

I hope this guidance is helpful to you and I’m sure you’ll do a great job. -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.

March 2010

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