January 2006

Look at what’s inside

The Sixth Annual Double Trouble races took place October 29, 2005. Nearly 250 participants enjoyed clear skies and cool temperatures as they pounded the paths through the park.

Mark Miller doubled up in spectacular fashion, winning both the 5K and 10K. Amber Brown won the women’s 5K while the 10K was won by Ashley Harsh.

Members of the Lake Cities Track Club participated for the second consecutive year and took home several awards in the 5K. LGRAW made a strong showing on its home turf with Kat Loewen winning the Female Masters 5K and many RAW members winning age group awards.

Special thanks go to all of the volunteers for their efforts. They take great pride in a well executed event and it really shows on race day.

Mark Miller Spells “Trouble” with “Double” Win!

BOLD IN THE COLD 5K & 15KSaturday, January 14

The 15K course is new this year...sign up today, information and application inside.

Contact John Bush to volunteer [email protected]

Bold in the Cold | page 10 & 11

The Marine Corps Mud Run was more fun than I ever imagined. I had wanted to participate since 2003, and was excited when LGRAW assembled some teams. Those who have seen the pictures wonder why anybody would do this and how they could possibly enjoy it. I say it’s impossible not to have fun. You run around in mud playing Army with your friends, and don’t get in trouble.

Marine Corps Mud Run | page 4

Thanks to our generous sponsors

Rainforest CafeSaltgrass Steakhouse

The GreensheetClifBar

BreadhausBrooks Running Luke’s Locker

A special thank you goes to Grapevine Parks and

Recreation. Their support and cooperation extend well beyond race day.

Mark Miller doubled up in spectacular fashion, winning both the 5K and 10K.

Jon Korte eyes his youngest competition and encourages him to bring it home!

Mr. Vaugn sports his RAWear.

Rhonda Houston takes time to thank a volunteer.

Now, here’s “Double Trouble,” Laurie Lukanich and Bridget Smith.

FOOTPRINTLake Grapevine Runners & Walkers January 2006

www.runnersandwalkers.com

2 FOOTPRINT | January 2006

Amazingly, 2006 is already upon us. Before we leap into the New Year, I’d like to reflect on the phenomenal year that RAW had in 2005.

We reached an all time high with over 1,000 participants at our three races. Our membership topped 400 for the first time in our history. Our

two biggest social events, the 4th of July BBQ and the Christmas party, each had over 120 participants. Our weekend runs/walks are averaging close to 50 people per day. People are more involved with the club than ever!

Our Beginner Runner’s program has been a huge success, bringing several new people to our sport. Many members achieved distance and time PRs and participated in different events for the first time.

I’m really excited to announce that we have received nominations for the 2005 RRCA National Awards for the following categories:

Female Masters Road Runner of the Year, Male and Male Masters Road Runner of the Year, Journalism Award (for Club Newsletter and Club Writer). Stay tuned for the results.

What I am most proud of though, is our ability to give back to the community and the generous spirit in which we do so. This year, the Board decided to not name a specific beneficiary for the Double Trouble race. Instead, we decided to make a discretionary donation at the end of the year based on the success of the race and the club’s financial condition. Due to the financial stability that the club has achieved through your support and involvement, we were able to make $1000 year-end donations to each of the following organizations:

Michael Lynch Memorial Foundation Texas Special Olympics Dallas Pediatric Burn Camp ALS Association of North Texas

I’m confident that 2006 will be another year of fun-filled, hard-earned success stories.

See you at the lake,

Lake Grapevine Runners & Walkers ClubP.O. Box 2982Grapevine, TX 76099

RAW Board and CommitteesPREsIDENT | Kelly Richards

[email protected]

FIRsT VICE PREsIDENT | Courtney [email protected]

sECOND VICE PREsIDENT | Susan [email protected]

CHIEF INFORMATION OFFICER | Jack [email protected]

TREAsuRER | Craig [email protected]

OFFICERs AT LARGE Joe Luccioni

[email protected] Noreen Henry

[email protected] Henry Galpin

[email protected] Pam Truhn

[email protected] Bryon Benoit

[email protected] Steve Rush

[email protected]

Footprint

EDITORs Kelly Carper Erickson & Kevin Wessels

[email protected]

DEsIGNER | Lorraine WesselsPRODuCTION | Doug Noell

Membership Data Doug Noell

[email protected]

K2 to you A Year End Recap

~K2

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

RAW Calendar

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

Wednesday Trail Run | 7am from the clubhouse

Friday Run | 7am from the clubhouse

Saturday Night Live | 1st Saturday of every month February 4, 2006 5:00 pm at Amore’s Pizza and Pasta(check the RAW E-Bulletin Board or Footprint for March location)

Upcoming Events

Bold In the Cold | January 14, 2006

RAW Off to the races | Haltom Stampede February 11, 2006

February Footprint Materials | Deadline January 15th(Send materials to [email protected])

January 2006 | FOOTPRINT 3

CONGRATULATIONS• Congratulations to Noel

Widdowson and Lauren Wallach who were recently married

• Congratulations to Major Mike and Susie on becoming grandparents! William Maddox, aka baby Boo, born on Halloween

• Congratulations to Josh Loewen for earning his red-black belt in karate

• Congratulations to Mark Alexander for graduating from college

CONDOLENCES• Condolences to Mike and Susie

Eccleston on the sudden loss of Mike’s father

• Condolences to Charles “Dr. Chuck” Kennard on the loss of his father

• Condolences to Kevin and Lorraine Wessels on the loss of Kevin’s father

WELCOME BACK• Welcome back to Noreen Henry

and Jim Rubalcaba who are running again after a layoff from injuries

BEST WISHES• Goodbye and best wishes to

Richard Hernandez who recently moved back to San Antonio, TX

• Goodbye and good luck to Sgt. Steven Donaldson who has been transferred to Fort Bragg, North Carolina

• Goodbye and good luck to Sarah Smith who has moved to Austin, TX

THANK YOU• MarvinSmithforfixingthegarage

door opener • Tom Byno, Thomas “T.O.” Okazaki

and Dan Cole for keeping the clubhouse clean and tidy

• Major Mike for buying the clubhouse supplies

• Jon Korte and Henry Galpin for taking care of the recycling

• Susan Barnett for her time and talents devoted to this issueF

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Do you enjoy being outdoors? Are you not afraid to break a sweat and get dirty? This is quite literally a ground floor opportunity in a highly entrepreneurial organization with

unlimited space for advancement for achievement-oriented individuals. Have you dreamed of running on a nearly perfect,

soft-surface trail instead of the unforgiving pavement, while remaining close to the clubhouse and close to those friendly mile markers? Our founders are already pounding/smoothing a footpath in the dirt alongside the pavement on the east loop out to the 2¼ mile mark, on the west loop out to the 2nd water station and in Lakeview Park. Most of the brush has been cut back, and the grass is going into winter hibernation, so the time is NOW! We’re currently accepting applications for both full and part time positions on all shifts – set your own hours and be your own boss! We’re definitely an equal opportunity kind of organization, and even allow you to bring your kids and pets along. Half-serious and smart-aleck inquiries only please. www.GroundPounder.com

Ground Pounders

Tom Goodwin, Caroline and Jeff Brown, Jack Hase, Chris McConnell at the Run in the Dark 5K

Oops! We apologize for not correctly identifing all the RAW members at the Run in the Dark 5K event. We thank all the RAW members who

volunteered and/or participated in the Run in the Dark 5k.

White Rock Recap

RAW rings in 2006

Bold in the Cold Highlights

Bandera Blazers

The return of “In Step With...”

Future TrailsLook what’s coming in the February FOOTPRINT

February Footprint Materials | Deadline January 15th(Send materials to [email protected])


By Cindy Lee

A 6.2 mile run with 30 obstacles all in the mud…that would be “The Marine

Corps Mud Run.” Wow!

At first the idea of teaming up with four of RAW’s finest was a bit intimidating, but when would I get another chance to compete with our very own tough chick extraordinaire, K2? And roll around in the mud with three gorgeous men? After some thought, I realized that I could (and should) sacrifice my dignity and self-respect, sign up and have some fun. So glad I did! What a great experience! What a great team! What a lot of mud!

Since the “Run” I have been wondering a lot about Rick Sanford and his childhood. I am guessing that his mother never let him get dirty. He seemed to be enjoying the mud more than anyone and he sure was one smiley soldier!

Captain Ruby and Major Mike are true soldiers and lucky for me they really took the “Leave No Soldier Behind” rule to heart! I felt like Bubba in the jungle when Forrest yells, “I gotta get Bubba!” It is so

obvious to me that military pride stills runs rich in the veins of these two soldiers and that was just so cool to see! Thanks guys, you are real gentlemen.

What a front-of-the-pack runner (K2) doesn’t know about a back-of-the-pack runner (me) is that we whine. I sensed this was something new to Kelly, given the look of “What the hell do you mean you can’t do it?” on her face while giving me the “If you think you can, then you can, if you think you can’t then you can’t” speech. Yeah whatever, I would have preferred a drill sergeant in my face. (kidding).

All in all, it was a great day and for a great cause, “Toys for Tots.” Will I be back next year? Sir yes Sir! Thanks again to my team! Until then, Semper Fi.

By Jim “Ruby” Rubalcaba

The Marine Corps Mud Run was about teamwork. It was a test of endurance, problem solving, motivation and a driven desire to succeed. We did it all and had fun doing it!

Results = A special bond and a realization that nothing is impossible--not for the team.

Running, climbing, jumping, falling, laughing through 30 obstacles built on and around mud for 6.2 miles was a superb test of endurance. Add to that an average added weight of 30 pounds (to each team member) consisting of blood, sweat, tears of laughter and mud as we went from one obstacle to another, and that was truly a test of endurance. And we did it!

As for problem solving, the team together evaluated and determined the best way to attack each obstacle. We adapted our plan as needed and as a result our problem-solving technique was right on (the wall and the 25 foot ladder come to mind). Again, we did it!

As a member of RAW, you know the motivation part of this test was the easiest. We motivate each other on a walk, run, swim or bike ride--so this just naturally carried over. It’s comforting when your team mates are cheering for you, encouraging you, laughing with you and laughing at you. Even our camera personnel, Noreen, Melissa and Susan were cheering and praising us while capturing the true spirit of teamwork on digital. They did an outstanding job and our memories will live on forever. Not only did we do it, you did it!

Lastly, we were driven to succeed. We were going to finish and have the maximum amount of fun. It started with cadence calls in the van (what was said in the van--stays in the van) and practicing our Hooahhs. The war paint was applied--once that is completed--there is no turning back. We were tense, legs were running and we were still waiting to go--but couldn’t stand still. Then, it was our turn, the shot was fired and we were gone. There was so much laughter coming from our team as we tasted the enemy--mud--and defeated it; it was ours and we were not taking any prisoners that day. We met the challenge and we will return. Yes, we did it!

We had a common goal and we each took ownership of a shared responsibility to each other to achieve that goal and to capitalized on lots of fun. Yes, the Marine Corps Mud Run was all about teamwork and much more. And WE Did It!!

Marine Corps Mud Run 2005

Mark Sparks, Rick Fogle, Pam Truhn, Rick Sanford, Kelly “K2” Richards, Cindy Lee, Jim Rubalcaba, Steve Rush, Major Mike Eccleston, Hélène and Alan Walker before the Marine Corps Mud Rud started.

Hélène and Alan Walker

Jim “Ruby” Rubalcaba

Cindy Lee and Major Mike Eccleston


This year, as a freshman, was my first year to run cross-country with

the Carroll High School cross-country team. It was truly an honor to be a part of the team. I met a lot of new friends and had a total blast. Through a lot of hard work, training and dedication, I have set many PRs and run some really good races. I have also had the bad days and bad races but there is always another race and new day.

All of that hard work has enabled me to achieve PRs this year, including a 12:38 in the two mile event, a 19:01 in the three mile race, a 20:09 in the 5k (on a tough cross county course, I can’t wait for a 5k on the roads), and last but not least, a 26:06 in the four mile event.

This year my team and I reached another goal and personal record, in the district meet we won all four categories: men’s varsity, men’s junior varsity (me), girl’s varsity, and girl’s junior varsity. This was a first time feat for my coach; he was really excited. At regionals the girls got first and the boys got second. At state the boys received third and the girls won the state title.

I would like to thank all of the people that are part of LGRAW. You have really helped me in many ways over the course of this past season. I couldn’t have done it with out you. Every weekend I went out to run with club members on the days that I wasn’t busy or didn’t have a meet. Going to the club

was a real motivator for me. Everybody helped motivate me, even people I didn’t run with regularly. I have truly enjoyed hanging out and working with all of you. I will continue to come out to the club and run and will be at most of the RAW events. So thanks again, Everybody!

This was an exciting and fun year and I can’t wait until next season to do it all over again. Now I would like to end this with one of my favorite quotes: “To give anything less than your best is to sacrifice the gift,” -Steve Prefontaine.

Carroll Cross Country 2005: Giving Your BestBy Matt Loewen

We have all read or written a race report in the past – so I’m not sure if there is much more that can be said about this

marathon that would sound very different than something you have heard before. I do think ,however, that every runner has a race within them where everything clicks – this was my race. The weather was perfect; the course nice and flat, the volunteer support was awesome, as were, although light in numbers - the spectators! Fellow RAW member Steve Grady was also there (4:19:06) and I hope he would agree with that assessment. What WAS different about this race was the training program I followed – after all, the training is the hard part – right?

A bit of history…my husband David and I have completed two marathons together by following a more traditional training program that called for running 5+ days a week. We ran a 4:57 @ Little Rock in March 2004 and 5:27 @ White Rock in December 2004. Needless to say, I came up lame a few weeks away from both and lost valuable training time. I finished both marathons, but was hurting — before, during and after! Several months ago, I decided to run another marathon (David was my coach as he was the injured one this time). With my past injuries, I knew I had to do something different from a training perspective. Around this same time, we saw an article in Runner’s World about a program created by the Furman Institute of Running and Scientific Training (a.k.a., “FIRST”) and knew that it was the answer to my marathon woes!

The FIRST program includes both speed work and long runs, based off your 5k and 10K paces. The plan calls for three days of running (that’s right - only 3 days running) per week, two days

of cross training and two days rest. It emphasizes the importance of making the cross training “cardio” in nature, but low impact (cycling or swimming, for example). I already did kickboxing twice a week, so applying the running schedule was easy. The FIRST plan helped me to build up to a strong, manageable pace while avoiding the injuries from over-doing it.

Another fact mentioned in the article was the overall improvement achieved by other runners who followed the FIRST program. I am happy to report that I ran this marathon in 3:59:24! I can’t say enough for this “less is more” program and HIGHLY recommend it. Give it a try – what do have you got to lose? (except for maybe several minutes off your chip time)! More information can be found at furman.edu/FIRST or under the training link on runnersworld.com.

On a final note – I mentioned that David was not able to run this one with me, so much of my training was done solo. On one particular 20-mile run, I ran from our house to the club for the first 10 and finished the rest once I got there. As I came over that little ridge on Dove Loop road, and the clubhouse came into view – I felt an overwhelming sense of belonging. I knew that even if there was no one to run “with,” there were people already out on the trail that I would see and draw strength from. When I was done – I knew there would be a place to sit, relax, have a cup of coffee and regroup – in other words – a place to call home. I need to say a special thanks to Laurie Lukanich and Tony Flesch for the early morning runs and the encouraging emails exchanged throughout the week. You two are the best!

“Race Report” for the Oklahoma Marathon Tulsa – My FIRST sub-4 hourBy Bridget Smith


The Raleigh, NC, area is best known for great universities, such as Duke, North Carolina

and NC State, all of which are within 30 miles of each other. This produces many talented runners. Nestled in the center of the state, Raleigh is located just two hours from the Atlantic Ocean; beach runs can be achieved easily. The city is three hours from the largest mountain in the state; elevation runs can be found. Whether you are a flatlander or a mountain goat, Raleigh has many running trails to offer. If not close by, you are just a short drive from your wishes.

The best thing about running in Raleigh is simply the location and the topography. The scenery is incredible. The many forests are abundant with breathtaking views. The trails are all soft-packed, crushed limestone and easy on the body. The

RAW around the world Raleigh, NCBy Terry Marcott

weather is great year round. Autumn is very colorful, perhaps making it the best season for running. The worst part about running in Raleigh is there are no flat spots to run, unless you go to a track.

Ulmstead State Park is by far the best place to run in town. Located just east of the Raleigh/Durham Airport, the park is easily accessible from I-40. The park is free of cars and you can either ride bikes or run on soft packed trails, which are ten feet wide, for over eleven miles — more if you become creative. The course has several hundred feet of elevation changes. But with the difficulty comes beauty and solitude rolled up and surrounded by large pines and oaks.

The Old Reliable held in November is the largest race that the area offers. Two thousand runners line the courses for the 5K/10K events. It is well staffed and organized. Runners have the option of racing

as a competitor or as a recreational runner. The courses are challenging yet very fast runners attend.

There are several smaller running clubs locally but none as active as RAW. The North Carolina Road Runners Club is by far the most active club in the city. I participate mainly with the Raleigh Running Outfitters. Go to Raleighrunning.com for more info.

Raleigh Running Outfitters is my favorite local running store. I am on their running team, which makes me a little biased. They were voted “Favorite Shoe Store” by Runner’s World. Sgt. Steve bought merchandise on his first visit and K2 gave the store high reviews so they must be all right.

If you like NASCAR, Raleigh is within three hours of Darlington, SC; Charlotte, NC; Martinsville, VA; and Richmond, VA. So if speed is your delight, come and run and then watch some real speed.

Marathon in...Waco? By Ken Hall

I moved to Colleyville from Austin in June, and had been training with

Craig Minyard, Jeff Garber, and Rick Hanson over the summer. Craig and Jeff set their sights initially on an October marathon in Scranton, PA. So I decided to run my second marathon this fall, dutifully reviewing the list of options on the internet. I picked the 2nd Annual Miracle Match Marathon in Waco mostly for convenience (timing and location). The rest of the fall I inevitably heard the familiar refrain...”Waco? I didn’t know they had a marathon!”

Kristine and I drove down on Saturday evening and stayed at the Hilton on the south side of the river. The room actually overlooked the starting line, a very nice convenience for a race. The temperature was in the 50’s for the entire race, with clear skies, low humidity, and winds that started out light but were 15-20 mph by the finish. The start combined the marathon and marathon relay, but because the event is small (only 63 finished the marathon), it wasn’t crowded.

The course begins southeast, cutting through Baylor University, and then

doubles back and follows the south side of the river going northeast (with some odd twists and turns...almost comical). You pass near the starting line again at about mile 5.5, and stay along the river until mile seven. At mile seven, you cross a bridge to the north side of the river, staying on roads that are gently rolling for the most part. The half-marathon mark is before a nearly two mile stretch across the top of the Lake Waco dam. The view was gorgeous back over the lake, but here the wind was really whipping. Then back to the roads and through some neighborhoods before returning to Cameron Park at mile 21. Here is where the fun began. After a small loop at the top of the park, the course heads first down and then back up 4 sets of very steep hills over 1.5 or 2 miles. As you can imagine, a killer for the quads at this point of the race. The course leaves Cameron Park again about mile 23.5 when you cross the bridge (the same one as earlier) back to the north side of the river. The course then follows the Brazos River all the way to the historic suspension bridge, which takes you south across the Brazos for the last time and to the finish line at the end of

the bridge. Not a lot of spectators, but the scenery was very nice in several places.

My goal was 2:50, as I was attempting to beat my first marathon time of 3:00. I was fortunate to finish in 2:46:10, a PR and the overall winning time for the marathon. My effort earned me a small trophy and a $50 gift certificate to the Sports Authority (which I used to buy some more running shorts). Check it out at http://mmm.sw.org. Note that the map is old and says the course is short. I confirmed that the course was updated to be a full 26.2 miles for 2005.

Ken Hall finished in 2:46:10, a PR and overall winning time for the Waco Marathon.


The saga started with an early Saturday morning trip to the DFW airport for

the flight north. The plane was filled with marathon runners as well as friends and family traveling north to participate in the event as a runner or a supporter.

After landing at O’Hare, we caught the blue line train to downtown Chicago. With a little help and direction from the locals, we resurfaced and followed other marathoners walking in the general direction of the hotel. The hotel windows displayed the names of all 40,000-plus marathon runners listed in alphabetical order. Shuttle buses were in constant motion from the hotel to the Expo. The McCormick convention center is a vast complex able to handle large numbers of runners wandering around, but intimate enough to quickly give personal attention at registration and packet pickup. It was the usual Expo experience with the addition of live humans posing as statues inviting stares from passers-by.

The morning of the marathon was mostly cloudy with lows in the 40s. Brief gusts of wind rolled in off of Lake Michigan causing the morning chill to linger. Thousands of runners walked to the staging area behind the starting line. Everything was well organized. We waited to check our drop bag and headed to the lines of the porta-pottys. As we headed down the street toward the starting line, we discovered rule number one in marathoning; don’t wait too late to get to the starting line or you won’t be able to get to the runners that are running your pace. As we drifted in a massive sea of people moving toward the start, we were careful not to trip over discarded sweatshirts and warm-ups. We later learned that all the discarded clothes were collected, washed and given to the homeless. We wished each other luck and made plans to meet at Buckingham Fountain at the finish.

I crossed the starting line 13 minutes after the gun and started traveling north through downtown toward Wrigleyville. Chicago is divided into two baseball halves, the Cubs on the north side whose home is Wrigley Field and the White Sox from the south side whose home is U.S. Cellular Field, formally known as the new Comiskey Park. I was running

back and forth in the streets trying to find my way around the runners going at a slower pace trying to convince myself this was a good way to pace myself. A reported 1.2 million people came out to support the runners and I believe it. There were times where the spectators were several deep on each side of the road and they were yelling in support of the runners. After traveling about seven miles north, we turned and headed back toward the Sears tower and back into the

downtown area. Here is where I noticed I was running with Superman, cape and all. Why does he have to run, shouldn’t he be flying? There were running teams, people running the marathon in memory of others, and some advertised that it was their birthday. Everyone seemed to have a reason to be running.

At the halfway mark, I was at a two hour and one minute interval, well within reach of a four hour total marathon; not bad for running around so many people. The plan would be to run this pace and turn it on after mile 20.

After traveling south of downtown, the marathon route turned west. This was one of the few places where there didn’t seem to be thousands of spectators. You could see the return route a block south filled with runners traveling back toward downtown. Would anyone notice if I cut through? Finally the turn and we were heading back toward downtown and again, the Sears tower was off in the distance. We ran through many of the ethnic districts and the spectators

again filled both sides of the streets. The sun broke through the clouds. Gusts of wind swirled around us at intersections between the buildings. Is it time to turn up the gas and pick up the pace? They say a marathon is a 10K with a 20-mile warm-up. It was everything I could do to keep my legs moving, let alone pick up the pace. The four hour marathon was out of reach but a relative’s prediction of 4:05 was still within reach. I can’t walk now, I told myself.

I marveled at the coach of two women runners in front of me as she talked to her students, trying to keep up their spirits and convince them the end was near. They listened with no comments. There were two final turns before the end of the marathon. Who put the blasted hill near the end? What a dirty trick. As I grimaced at the top of the hill, I missed the 26-mile marker. I survived the hill and could see the finish line down the street. I gave it all I had as the crowd cheered and I heard a final “Go RAW!” I hit the finish line with a predicted 4:05 and a PR.

I slowly wandered down runner’s lane with my proudly earned medal and aluminum wrap. Free beer, I heard someone call. I passed up this offer, which doesn’t happen too often, and wandered over to Buckingham Fountain to meet family and friends. The Chicago marathon experience was fun and exciting. The city turns out in force to support the runners and the marathon is well organized. The Chicago marathon is a must do on a marathoner’s list.

Chicago – The MarathonBy Doug Keeffe

Mary and Doug Keefe with Kirsten Keats proudly pose with

finisher medals and aluminum wrap.


The annual Duct Tape Duet took place on October 8th. This is the fun club event where two people partner up –one walking a 5k and the other running a 10k.

This year we had 11 teams participate in several championship categories.

The team that stuck together with the closest 5k and 10k time was Hélène Walker and Kelly Eppleman. They both finished, together, with a time of 50:30. These “Gemini Twins” certainly had the stars in their favor.

K2 and Diva had the second closest times. K2 ran a 50:20 and Diva walked her 5k in a 50:30 for a 10 second differential. They were complimented on having the most original team name “The Luna Chicks”.

First place for best time for a mixed team went to Steve Rush and his partner Archie. Steve ran in 44:41 and his four-legged partner walked the 5k in 50:29 for a combined time of 95:10. There were very observant monitors on the course making sure that Archie kept at least one paw on the pavement during the walk. Archie was a little upset being placed on the team called “No Dog Team.”

The first place team with a combined age over 100 went to the A-Team with Jim “Ruby” running in 46:34 and Cheryl Smith walking the 5k in 40:02. How many years were these two over 100?! Only the race director knows for sure. The second place team award in this category went to Dave Aungst running the 10K in 56:55 and his wife Becky walking in 46:40.

The first place overall team with the best combined times went to the “Pub Crawlers” with Rick Sanford running in 43:33 (a PR!) and Lorraine Wessels walking in 37:51. The second place overall team was “TNT” with T.O. running in 42:21 and Teri Lee walking in 40:03.

The first place team with a combined age of less than 50 years was the “Banana Smashers.” Matt Loewen ran in 44:20 and his brother Josh walked in 45:47.

Finally the team with the LARGEST time differential was team “Tea Texas Tornado.” Tia Metzger walked the 5k in 37:51 while Rhonda ran in 1:01:55.

Hope to see you next October for another Duct Tape Duet Fun Run.

Duct Tape Duet – Stuck on You

White Rock Half Marathon, November 26Tony Flesch, Staci Rivero, Thomas “T.O.” Okazaki, Cindy Lee, Tom Goodwin.

Watch for their and other stories in the February FOOTPRINT.

October 1, 2005

RAW was off to the races again in October. This quarter, it was the Delaney Vineyard 5k Run, a unique European style event with a live jazz band, wine tasting, Tuscan bread, and a course marked in kilometers instead of miles. RAW had a big turnout, with over 20 runners participating, scooping up a lot of hardware, which in this case was glassware in the form of a wine glass. RAW’s Craig Minyard captured the overall master’s title, and several others placed in their age group or had PRs. We had a Father & Son Team, Jeff and Matt Barnhart; and Bridget Smith was following the “Eppleman” plan, and ran from home to the event, then ran the race, to complete her morning long run. For complete list of runners and times, see page 7.

The out and back course was rather challenging, leaving the vineyard, down the street and around the corner, and up a fairly steep hill, then on to the Grapevine Parks system path. The concrete path was really not wide enough to accommodate that many two-way runners, and there were several collisions and near-collisions, especially for the leaders. In addition to the runners, RAW had several volunteers manning our promotions table, headed up by Pam Truhn, with help from Kirsten Keats, Karen Bosworth and Jon “Polar Bear” Korte; and Rick Sanford put out Double Trouble flyers.

After the event, most of the RAW participants were seen partaking in the unlimited complimentary wine tasting, munching on Tuscan bread, cheese and crackers. Another great day for RAW at the Races!

RAW off to the Races Delaney Vineyard Run


Sixty-seven runners signed up for the 100-mile and 25 for the 50-mile

race. Sherry, my wife, and I made it to Cassoday, Kansas, in time for the race briefing and dinner. While I stood in line to get our food, Sherry outed me as she sat with several runners. By the time I got there, the guys knew I was a newbie with zero ultra experience. They were friendly, but treated me like the rookie I was. My goal was to finish the 100-mile distance in an anticipated time of 27 hours.

At the start, the temperature was a cold 33 degrees and everyone was happy to get started. I tried to eat some of my jelly beans early on, but discovered they had frozen solid. I drank a gallon of water within 48 hours of the race and had to pee five times during the first 10 miles. After a while, I settled in with three really experienced ultra guys and we ran as a group for about 30 miles. They were amazing. Two had run 100 milers the previous week. One completed the ultra grand slam last year (running Western States, Vermont, Leadville, and Wasatch); the other runner had finished Badwater. I was very impressed and just eased back and listened to them talk as we ran. I think ultra runners tend to be a bit compulsive. Scott took his wife on cruise to the Caribbean, but never left the ship. Instead of going to the beach, he ran 100 miles on the deck.

If the boys didn’t know I was a newbie, they certainly figured it out after my cell phone kept ringing from Carol, Steve, Sherry, Bryant, Katie, and Lyn calling to wish me luck. Our little group eventually split up. Leonard and Scott fell off pace and I lost Jan when I stopped to change socks and shirt at an aid station and sat down to eat an Arby’s sandwich that Sherry had delivered. I ran the level and downhill portions, walked the uphills and made it to the 50-mile turn-around in 10 hours and 20 minutes.

During my training runs I had real problems with dehydration and bonking,

so I made a big effort to eat and drink on the course. I consumed a turkey sandwich, half a cheeseburger, an Arby’s sandwich, two chicken taquitos, a breakfast burrito, two cups of soup, eight bottles of Ensure, three Red Bulls, three Mountain Dews, two Diet Cokes, cookies, jelly beans (after they thawed out), pretzels, bananas, candy, and more. I was really feeling strong at the 50 mile mark. I thought I could break 24 hours, so I ran hard and happy to the 57.5 mile Matfield Green aid station, arriving at the 12 hour point of the race. I was in and out in 30 seconds, but had to backtrack 150 yards up a steep hill to retrieve my headlamp.

I ran with an Intel engineer named Jim for the next eight miles to the Ridge Line aid station, where we stopped and retrieved warmer clothes out of our drop bags. Sherry was waiting for me with a chocolate milkshake and a kiss. I had planned to pick up my MP3 player, but had to cannibalize the battery for my headlamp. My best miles of the day were between 50 and 70. Jim and I ran and walked until Andrew and David caught us and convinced us to join in their “tyranny of the watch.” When the watch chimed, we ran for eight minutes and walked for two. Every fourth cycle we got to walk for five minutes. We kept this pattern up till we reached the next aid station and dropped it down to a run seven, walk two rotation.

I was getting tired and dreaded hearing the watch chime, but since anyone can run for seven minutes, I kept making progress through the night. Looking back, we were ruled by the watch for over five hours. That portion of the race was just plain hard. I remembered Vince Lombardi’s quote, “The good Lord gave you a body that can stand just about anything. It’s the mind that needs convincing.”

The guys took real good care of me, once picking up my cell phone that dropped out of my camelback and then yelling at me to turn right after I ran straight past an obviously

marked turn. At the time, I was sleepy and a bit disoriented, but grateful to have someone baby-sit me. As the hours passed, our physical condition deteriorated. We lost Jim after blisters on the soles of his feet forced him to walk in and David’s knee reduced him to a slow limp. As Andrew’s running got slower, I was able to keep up by power walking and jogging 20-30 yards at a time.

With about 3.5 miles to go I was a couple hundred yards ahead when they suddenly ran past me. I asked why they decided to run again and was curtly told they wanted to finish. I didn’t learn until later that the two guys who shot past me weren’t Andrew and David. They were probably shaking their heads at the idiot who asked them why they were running. Oh well, it was too dark for them to see who I was. Andrew passed me in the last half mile. The finish was festive as race officials rang cowbells as runners ran the last 500 yards. At the awards ceremony, Jan (Badwater finisher) congratulated me and said he was afraid I was running so strong early that I would blow up and not finish. However, I managed to keep moving forward and beat expectations with a time of 23:14:45, good enough for 18th place, which qualified me for the Western States event.

I am happy to join the ultra club and I got two big black toenails to prove it. Since the race, the toenails came off, with the help of needle nose pliers, and were mailed to Jay to add to the SLUG’s (St. Louis Ultra-runners Group) toenail necklace. When members run their first 100, they have to wear the necklace to the pre-race dinner. When my brother heard that, he said, “It sounds like you joined a cult.”

Heartland 100 - Spirit of the PrairieMy First UltraBy Doug Ryan

When the race got difficult — I remembered Vince Lombardi’s quote, “The good Lord gave you a body that can stand just about anything. It’s the mind that needs convincing.”


MEMBERSHIP UPDATE

Back to Work

As many of you know, after 26 years as a hairdresser and a move to Texas two years ago, I decided to retire and become a stay-at-home Mom and it’s been wonderful! But as children do they are more independent everyday. With my youngest starting to drive and my middle child off to college it seems that I have a lot of time on my hands and I have really missed the work I love! So beginning mid-December, Cindy’s BACK TO WORK! (and she’s excited). I will be leasing space at a Salon in Grapevine called DV8. It’s located on Main Street right next to the old train. Of course, I will need some customers so if now or in the future you find yourself in need of a new hairdresser or someone you know is looking I hope you will think of me. It is my goal to provide you and your entire family with excellent service at a competitive price during hours that are convenient for you. To schedule an appt. please call 817-424-3887.

Men’s & Women’s Haircuts

Highlighting and

LowlightsHaircolor

Corrective Color(requires consultation)

Special Occasion Hair

New membersMichael Ahearn Ron Alvey Barry Binder Chris Byram Kelly Carper Erickson Deb Hensley Nate Langston and Family Teri Lee Vern Lumbert Jeff Morrison Mark & Krystal Niemann John Noffsinger Bethany Powers Cheryl Rehberg Tim Roche D.C. Rusert Denisa Russell Mike Shaughnessy Jamie ShawTerry & Mike Toce Chris Warton

RenewalsDavid Ball Steve & Debbie Bryant Ryan BurnsMary Ann Calvio Lori Cerami

Welcome to all our new members

Suzi & Michael Cope Dr. Marybeth Crane Tony & Judy Dominiec Mike Doud The Eccleston Family Mary Shannon & David Fairchild Eileen & Richard Fontaine Jeff Gartland David Harrison Laura Hoffman Kirsten Keats Cindy Lee The Luccioni Family Ken Macinnes Cathy McCauley Chris McConnell Mark Miller Don Porter The Pugliese Family Lee Rebodos Todd Roper Steven & Melissa Rush Kevin Smilie Jill & Marvin Smith Neil Sobol Duncan Stewart Don & Julia Strome Jim & Nancy Uhelski Noel Widdowson & Lauren Wallach

Advertisement by Cindy Lee


Saturday, January 14, 2006 BOLD IN THE COLD

5K & 15K Presented by:

Lake Grapevine Runners & Walkers Club

WHERE:Oak Grove Park in Grapevine, Texas

WHEN:Saturday, January 14, 2004

Registration begins at 6:30 a.m. 5K & 15K begin at 8:00 a.m.

5K Awards Ceremony at 9:30 a.m. 15K Awards Ceremony at 10:15 a.m.

The first 325 entrants will be guaranteed a Seventh Annual BOLD IN THE COLD

coffee mug!

For more registration and race information go to: www.RunnersAndWalkers.com

5K or 15K ENTRY FEES:

Dates Adults Student or LGRAW Member

Group(Min 5)

Before Jan. 9 $15.00 $12.00 $13.00Race Day $18.00 $12.00 $13.00

REGISTRATION:Luke’s Locker - Jan 11, 12, & 13 5505 Colleyville Blvd., ste. 120

Colleyville, TX 76034 (817-849-1952) OR

Race day beginning at 6:30 a.m. OR

Online at www.signmeupsports.com OR

Mail entry form to: LGRAW, P.O. Box 2982, Grapevine, TX 76099

Bold in the Cold 5K & 15K Entry Form – Saturday, January 14, 2006

Name:___________________________________ Phone:________________

Address:______________________ City:________ State:_______ ZIP:_____

Birth date:____________ Age on 1/14/06:_________ Sex: M F

Race: 5K 15K

Race Entry Fees (see schedule above):$________

Paid by: check____ cash____

Race Number:_____________

I will pick my race packet at: Luke’s Locker - Colleyville

on 1/11, 1/12, or 1/13 Race site on race day

Make check payable to “LGRAW” (Lake Grapevine Runners and Walkers Club) Mail your check and this entry form to: LGRAW, P.O. Box 2982, Grapevine, TX 76099 WAIVER STATEMENT: Entry invalid if not signed. I know that participating in this event can be potentially hazardous. By my signature I assume full and complete responsibility for any injury or accident which may occur to me during the event or while I am on the premises of the event, and hereby release and hold harmless Lake Grapevine Runners and Walkers Club, Inc. the RRCA, and all sponsors from all claims and liabilities of any kind arising out of my participation in this event. (Signature of legal guardianrequired if participant is under 18.)

Signature:________________________________________________________Date:__________________


Through the darkness, the haunting sound of a bagpiper pierced the

night. Runners and their friends scurried along the road, loaded down with their gear bags. A huge campfire lit up the starting area, its flames revealing the sign boldly pronouncing this year’s edition of the Palo Duro Trail Run.

I had been anticipating this moment for quite some time now. This would be my first attempt to go beyond the 26.2 mile barrier. What better place to have my coming out party as an ultra runner than the stunningly majestic Palo Duro Canyon? The 50K distance was only about five miles more than my previous best, so I felt good about my chances for at least completing that distance.

I had just started running on trails back in March with the RAW weekday morning groups on the wonderful Horseshoe Trails. Before then this runner was a 100 per cent “roadie,” until Mr. Tom Byno led me out on my very first adventure into the dirt. Gradually, my confidence increased, along with my lower leg strength. Finally I tackled the more challenging North Shore Trail at Lake Grapevine and found I really enjoyed the solitude and surreal beauty of being outdoors.

Final instructions were given and then suddenly we were off! A long single line of runners, with headlamps and flashlights trailed off into the distance. The full moon that was peaking over the canyon rim had now sunk out of sight,

with the slowly rising morning sun just starting to peak over the horizon to the east. Practicing using lights beforehand on trails at night was a big plus. That being said, I still highly recommend running with an experienced partner for safety reasons, especially if you’re new to the trails, unless you’re the highly adventurous type!

I normally wear two knee braces and several hamstring wraps, but a heavy dose of weekly long runs and plenty of mountain biking up hills had strength-ened my upper legs over the summer. This seemed to help cure my IT band problems. Taking E-caps also eased my cramping issues, so without all that gear, I felt like Forrest Gump when his knee braces came flying off! Run, T.O., Run!

Trail races are pure and simple. They harken back a to time of innocence for racing. The first thing you notice about the T-shirts handed out at Palo Duro is that there are no sponsorship logos on the back. This event is truly a labor of love for race director Red Spicer and his dedicated group of volunteers. Everything was first rate and well planned from the pre-race pasta dinner, camping and lodging all the way down to a well-marked trail and friendly and helpful volunteers.

During the first 6 mile loop, I managed to tag along with the “Ancient Brit,” Mr. Lou Myers. He was supposed to be 77 years old, but he sure didn’t move like he was that age! I also had the 67 year old Mr. Jay Norman trying to chase me down the entire race. Simply incredible! Running and staying in shape certainly can turn back the clock for some folks. I continue to be in awe at how youthful some runners continue to look at both NTTR and at LGRAW.

I started to pick up the pace on the second loop, which was approximately a 12.5 mile stretch. Looking back now, I should have walked up the steep portions of the course and raced harder down the backside and flat stretches. A rookie mistake! I paid for it dearly on the third

loop, another 12.5 miler. I ran into Miss Letha Cruthirds on several occasions and was inspired by the presence of this Grand Slammer and two time Western States 100 finisher, to keep on going.

You have highs and lows during long runs like this. After walking for a spell, I decided to stop and regroup at a small pavilion at about mile 26. It was time to roll up the sleeves and get down and dirty! The last portion the course was perhaps the hilliest and most difficult. I was determined to attack this section with as much gusto and bravado as I could muster. Time to start emptying the tank!

This was my very first “overnight” camping trip in quite sometime. Mr. Marty Metzer and his lovely wife Miss Tia had generously loaned me one of their large tents to use. I normally sleep in the car, but having a good night’s rest turned out to be a big plus during this portion of the run. I never slept so soundly the night before a race. It was so marvelous hearing the howls hooting and the coyote howling in the distance.

The last few miles went by like a blur. Coming down a small hill and then turning toward the finish, I was ready to bring it to the house! The course was lined on both sides by magnificent flags, waving proudly in the wind, representing all the different states and countries of runners registered to run at Palo Duro that weekend. I was charged with excitement as I approached the finish line. The moment was electric and it was a thrill I will not soon forget. It was wonderful having friends and acquaintances from both RAW and NTTR cheering at the end.

I am forever grateful for discovering the joys of trail running. I am totally convinced that training on softer surfaces can only benefit my physical health, help to prolong my running career and improve my mental outlook on life. I am completely sold on the benefits of running on trails and hope to participate in a few more ultras in the future.

Palo Duro Canyon My Very First Ultra Run By Thomas “T.O.” Okazaki

Thomas “T.O.” Okazaki strips down to lighten his load for a fast finish!


Only a PrairieMan Would Not Ask for Directions... Half Iron Triathlete Tacks on Additional 12 MilesBy Marty Metzger

As one of the slower swimmers, and because my age group is the last

wave to enter the water, I was one of the last out of the water. The advantage is that it’s easy to find my trusty ride, because it sits alone in one section of the staging area. OK, it’s time to start passing people, if I can just catch up to the pack.

Despite participating in last year’s event, and riding the same bike course on 2 different rallies in the past 13 months, I pulled a bonehead mistake by paying attention to the wrong arrows and making a u-turn where I shouldn’t - effectively adding another 12 miles onto the 56 mile cycling course. I spent

part of the 12 miles in denial, and the rest trying to figure out if and how I could still finish the event without being disqualified, if I wasn’t already. It was a big emotional downer that kept telling me to pack it in. I kept telling myself that I might as well try to finish and at least get a good workout for my money.

Then, at about mile 40 or so, I noticed something flashing in my mirror. I turned my head to see one of the many Gold Wing mounted officials and I expected to be told that I was disqualified. He pulled up alongside me and said, “I’m your escort the rest of the way, but don’t worry, you’re way ahead of the of the last bike.” YES! That

moment was the highlight of the day so far, until we turned onto Hwy 360 and a police cycle with flashing lights joined us in front, and then another in the rear. Motorists were cautiously passing and starting, and I was thinking that it probably looked to them like I was winning!!! I’d have stopped the escort if I were last, but 2nd last seemed OK to me at the time.

Rather than the PR I’d hoped for, it took me more than an additional hour, but I managed to finish ahead of one other person, I avoided being one of the 55 DNF’s, and I was the only one to complete the PrairieMan+12.

Past history has shown the ATT Classic to be just that.

It was a runner’s race. It had great leadership because of an unbelievable race director, it had an amazing start/finish

line, and it had all the perks a good race can have. Well, this year, none of that happened. I don’t know if the race director was brain dead or if he just doesn’t care any more, but the race was a disaster. It all started with the lack of publicity. There was actually none. How can you have a big race when no one knows it’s

happening? The next problem for those of us who actually showed up was the parking lot mess. More cars than spots, long walks to the start line, etc. Next was the confusion at the start line. There was no direction, nobody in control and general chaos. In all my years of running, I have never seen a start line so messed up. The start line problems had the potential to create injury to runners. What were they thinking? Once the “race” finally started, the course was poorly marked, had no aid stations, and at times was almost impassable. After we survived alone and deserted on the trails, it was only appropriate that the finish line echoed everything else that was wrong with the race. The chutes were under-staffed and crowded with runners. Apparently finishing times were determined by

imagination, because there seemed to be no rhyme or reason to the collection of bib numbers. Would it surprise you to hear that there were no

refreshments available at the finish line? Imagine that!! I

heard rumors that there will be changes made before next year and one can only hope that those rumors come true. It certainly cannot be any worse.

Anti-Fun at the Anti-Turkey TrotBy An Anti-Disappointed Runner

Rick Sanford and John Bush

Dave Aungst and Debbie Carpenter

Kirsten Keats and Karen Bosworth

Anti-runners prepare for a morning of anti-fun.


This year was the 30th Anniversary of the Marine Corps Marathon. Several RAW members trekked out east to

take part in this historic event. Here is a collection of their special memories from “The People’s Marathon.”

After getting down and dirty with the Marines at the Mud Run two weeks earlier (see related article on p. 4), I was looking forward to running with and being cheered on by the 2,000 Marine volunteers at the 30th Anniversary of the Marine Corps Marathon.

The RAW contingent at MCM was so big that we were never able to all get together at the same time, but we did get together in small groups. We did all the usual race activities, the expo, pre and post-race dinners, and even stopped by the “not-so-happening” post-race party. – K2

Funny how you get something in your head as a kid, and you never let go of it. That’s the way it is for me and Washington D.C. My mother is a Japanese immigrant, and instilled the importance of being a real American. I became a Boy Scout because mom thought real American boys were trained that way and they saluted the flag. I’ve carried that “love of country” all my life. When I was offered a chance to run the Marine Corps Marathon, it was a dream come true.

Immediately I decided to dedicate this race to Scouting, in honor of everything it has done for me. On my running shirt, I wore my Eagle Scout patch, the American flag patch, and Troop Number 28 (the Colleyville troop I donate time to now). Before I knew it, I was running past great

memorials and landmarks of our freedom – the US Capitol, White House, Washington Monument, Lincoln Memorial, Jefferson Memorial, the Pentagon, and ending at the famous Iwo Jima Memorial– what an honor. Along the way, several Scouts in uniform saw my patches and started jumping up and down with excitement, calling out “Go Scout, go!” – David Ball

I love Washington DC. To me the city pulsates with energy, power and patriotism. All three were prevalent on the race course. The course was a little tougher than I expected and despite being warned about how brutal the 14th Avenue Bridge from mile 20 to 21.5 is, I still fell victim to it. I liked the out and back sections because I saw several of the RAW runners there. The heat and returning mystery-marathon stomachache added to the challenges of my day. – K2

As I approached Mile 25, a wheelchair competitor came up alongside me. I told her how awesome she was and an inspiration to us. She said, “No, you’re an inspiration to me.” You can’t help but get choked up when someone says that and sincerely means it. I was suffering through a tough marathon never thinking that I could be inspiring anyone. – Kevin Wessels

As the “tired and spent” marathoners enter the final stretch toward the finish, they are funneled up a short, but steep, hill, with the magnificent Iwo Jima Memorial at the very top. This awe-inspiring statue portrays the six servicemen who raised the flag on that infamous island. One could almost imagine the desperate struggle for control waged for Mt. Surabachi by our battle-weary Marine units as column after of column of runners toiled their way up that narrow path. – Thomas “T.O.” Okazaki

The finish at Iwo Jima was awe-inspiring, but the uphill finish was one last butt-kicker. Receiving the finisher’s medal from a lieutenant Marine and all that he represents made that last climb and all the effort worth it. – K2

At my side were hundreds of others running in memory of soldiers lost. And then there were my friends missing legs and arms joining me at the finish line. Their efforts were epic. To those runners who were “always faithful” from start to finish and beyond, we salute you. Semper Fi. – Kevin Wessels

Stories from the Road – Marine Corps Style

Eagle Scout David Ball knew he had to “be prepared” to run a great marathon.

RAW racers, David Ball, Kelly “K2” Richards, Doug Keefe, and Jack Hase, look fresh enough to run the course a second time.

Kevin Wessels is estatic...until he realizes there are still six miles to go.


know?), where to shower, rescued Cindy’s keys in order for us to change clothes (no, not with each other), provided us with medical attention when needed and that “one last beer” after the final HooahH!”

… for going all out to (take dirty pictures, uhhh, I mean...) capture the Marine Corps Mud Run: Susan Barnett, Noreen Henry and Melissa Rush. They went WAY beyond the call of duty by navigating the course and getting dirty themselves. The pictures they took really captured the race and created awesome keepsakes for all of us who ran and played in the mud. They gave up several hours of their day to take our pictures, looking like

war correspondents out there, carrying multiple cameras, duffle bags and answering multiple cell phones at once.

This team almost won the overall award this month, except that T.O. was in this team as well, as I said, he’s EVERYWHERE! The 1st runnerandwalker-up of this month’s award goes to the group that rebuilt the shed behind the clubhouse, as they were

out there doing some hard physical work, not for a couple of hours, but ALL DAY LONG. The shed is no longer about to fall down - it is larger, has a skylight, and the new door facing the street will make it much easier to load and unload race supplies, allowing race volunteers to finish their jobs much earlier and with less effort. As a bonus, the additional space allowed us to move storage shelves from the clubhouse to the shed, making the clubhouse more spacious this winter when we squeeze in from the cold to hear weekend announcements. Thanks to:

Talkin’ Tom Byno • Webmaster Jack Hase • Byron BenoitJim “ToolMan” Rubalcaba • Steve “Dog Dude” Rush

Stacie “Rungal” Sauber • Thomas “T.O.” OkazakiMatt “Can’t we make this thing two stories?” Loewen

Susan Barnett, Noreen Henry and Melissa Rush

Giving back to the sport

By Marty Metzger

Keep up that contagious RAW spirit, and if you see action worthy of nomination for our next issue, forward to me at [email protected] and include “Giving Back To The Sport” in the subject line.

winnerThomas Okazaki, affectionately known as T.O., wins an extremely competitive competition for this issue. His contagious enthusiasm, always-positive attitude and high level of participation add up to a remarkable image for our club and community. T.O. seems to be at every event, in every e-mail discussion, every work party, every social engagement, pitching in to clean the clubhouse after the workout, cheering for other club members, greeting newcomers, etc. etc.

1st runnerandwalker-up

2nd runnerand walker-up2nd runnerandwalker-up: Marine Corp Mud Run Photographers

1st runnerandwalker-up: shed Reconstruction Team

… for their tremendous efforts in capturing the joy, hard work and team spirit put forth by members of RAW during the Marine Corps Mud Run. Snapping pictures from the get-go (Starbucks and the 7-11 pee stop not included) and running with us between obstacles where they could, the photographers provided the team some needed inspiration to complete the task. They would run ahead of us and set up to capture our heroic and somewhat embarrassing moments as we worked together to get through the obstacle. Afterward, they showed us where the beer tent was (how did they


Relax, Spareribs, this is not one of those Runner’s World cover

headlines. I simply wanted to share the strategies and good fortune that produced my best ever marathon performance at the Boulder Backroads Marathon. I did not run a PR, but it was my most consistent, well managed effort to date, and it was my second sub-4 hour marathon.

CONsIsTENT TRAININGMy training for Boulder Backroads began way back in February, though I didn’t know it at the time. In reality, I was training for the Vestal XX but those hard, fast miles and hill repeats were the foundation for the marathon training I would do over the summer. I believe that you truly need to have a solid mileage base long before you begin marathon training.

RACINGI ran more races, long races, in 2005, than I ever have. I ran several 15K races, a very hilly 20K, and a muddy half marathon. Along with a couple of PRs in the 15K, I gained valuable

racing experience. I learned to better pace myself. I learned to make adjustments during the race, and got a better feel for what I was capable of.

RACE MANAGEMENTI felt like I did everything as well as I could have at Boulder. I started slower than I normally would have. At the first aid station, I filled my bottle with Accelerade and drank every mile. I drank so much that I needed to make two pit stops in the first 12 miles.

That’s good. When my stomach started to feel uneasy, I stopped drinking the Accelerade and went to water only until my stomach felt better. I took a gel at miles six, 12, and 18 to keep my energy up. I felt good well past mile 20, and that’s never happened before. I felt good enough to pick up the pace late in the race and run my first negative split marathon.

CROss TRAININGEarly this year I started lifting weights and working to strengthen my core. I also started spinning more regularly. I know my arms look like pipe cleaners,

but I am definitely stronger and leaner. My arms and back didn’t tire during the marathon and I was better able to hold my form late in the race. The spinning class afforded my legs a break from the pounding of the road and improved my foot turnover.

RELAxI never really worried about running Boulder. The marathon was simply an excuse to go to Colorado and visit

Tim Brenner. I trained hard but I didn’t obsess over how my training went; I wasn’t aiming for a PR considering the hills and high altitude. I was going to have fun with my friends. I was so

relaxed and so committed to enjoying myself that I’m sure some doubted I was actually running the marathon. Not even a bout with altitude (or alcohol) sickness could keep me down.

RAW FRIENDsYou can’t say enough about the great running partners at the club. From my training in late winter through the most grueling days of summer, there were always running buds to share in the fun and the pain. There were days when I didn’t feel like pushing the pace, but my “friends” made me do it anyways. I don’t think you can ever put a value on the support and friendship from this special group of runners.

Sometimes everything comes together on race day, but it almost never happens without proper training, judicious rest, smart racing, and a positive attitude. Everything came together and I’m thankful I could take advantage of it.

The Secrets to Marathon SuccessRick Sanford

Steve Rush, Kevin Wessels and Rick relax two days prior to the marathon.

RAW poses for another family picture. Left to right; Tim & Pam Brenner, Lorraine & Kevin Wessels, Kat Loewen, Steve Rush, Rick Sanford, Kelly “K2” Richards and Allison Repass.

Rick and Tim enjoy the Rocky Mountain National Park.

Rick’s secrets created a fist-pumping finish.


From 5Ks to uLTRAs

September 17, Addison, TXAddison Oktoberfest 5KMelissa Rush: 48:25, PR

September 17, Dallas, TXAutumn Equinox 15K at stone TablesMark Miller: 54:29, 1st AGKim Danahy: 1:25:41Ross Darrow: 1:28:45

September 20, Dallas, TXOctoberfest 5KYolanda Hopping: 19:53:1, 1st AG

September 25, Omaha, NEMangelsens Omaha MarathonGregory LaMothe: 3:45:34

September 25, Boulder, COBoulder Backroads MarathonSteve Rush: 3:58:40Rick Sanford: 3:59:57Kelly Richards: 4:04:51Ross Darrow: 4:56:20Boulder Backroads Half-MarathonKat Loewen: 1:53:06Kevin Wessels: 1:56:02Allison Repass: 2:29:21

October 1, Grapevine, TXDelaney Vineyards 5KCraig Minyard: 17:07, MMWJeff Garber: 17:53Staci Rivero: 23:07Steve Cox: 23:46Tony “Flash” Flesch: 24:01Maryann Calvio: 24:51Lori Cerami: 24:59Susan Barnett: 25:22, 3rd AGJeannie Minyard: 26:12Rhonda Houston: 28:34Bridget Smith: 28:48Laurie Lukanich: 28:50Deborah Evans: 28:53Jeff and Matt Barnhart: 29:40Alan Engisch: 30:59Courtney Noell: 31:00

October 1, St George, UTst George MarathonDuncan Stewart: 3:11:24

October 1-2, Ouachita National Forest, ArkansasArkansas Traveller 100Scott Eppelman: 21:47:10, 4th overall(Scott is 5th overall in the current standings of the 2005-2006 Ultra Trail Series)

October 2, Seoul, KoreaHi seoul Cheonggyecheon-Hangang MarathonMustafa Varol: 4:36:49

October 5-9, Lake Tahoe, NVLake Tahoe TripleSam Thompson: 6th overall with a total time of 10:27:18Thursday: 3:14:47Friday: 3:35:14Saturday: 3:37:17, 3rd AG

October 8, Chicago, ILHeartland 100 Cross Country RunDoug Ryan: 23:14:45, 1st 100

October 9, Chicago, ILLasalle Bank Chicago MarathonDavid Harrison: 3:28, PRLaurie Lukanich: 4:01:03, PRDoug Keeffe: 4:05:00Kirsten Keats: 4:24:06, 1st MarathonMary Keeffe: 4:37:22Todd Webber: 4:59:05

October 9, 2005, Dallas, TXLost Dog 20KKim Danahy: 1:51:35

October 15, Palo Duro Canyon State Park, TXPalo Duro Trail Runs50KLetha Cruthirds: 6:03:00Thomas “T.O.” Okazaki: 6:25:26, 1st UltraDebi Evans: 7:04:24, 1st Ultra20K Fun Run / WalkJon Korte: 1:32:30Ken McInnes: 1:55:41Kirsten Bush: 2:06:23Tia Metzger: 2:21:47, PRSarah Smith: 2:22:46Joe Luccioni: 2:38:06John Bush: 2:56:31Alan Engisch: 3:08:06Evelyn Luccioni: 3:24:59

October 15, Fort Worth, TXMarine Corps Mud Run 10KIndividual MalesRick Fogle: 1:40:12Co-Ed TeamsThe RAW Side of Running: 1:30:51Steve Rush, Mark Sparks, Pam Truhn, Alan and LN WalkerKeepin’ It RAW: 1:44:49Major Mike Eccleston, Cindy Lee, K2, Jim Rubalcaba, Rick Sanford

October 16, Columbus, OHColumbus MarathonTony “Flash” Flesch: 3:57:40, PR

October 22, Dallas, TXAngel Run 5K Yolanda Hopping: 19:38, 1st AG

October 23 Waco, TXMiracle Match MarathonKen Hall: 2:46:10, Overall Winner, PR

October 23, Dallas, TX Waterworks 25KKim Danahy: 2:20:50

October 23, Albuquerque, NMDuke City MarathonAlan Noell: 5:44:44

October 23, Seoul, KoreaChosun Ilbo Chuncheon MarathonMustafa Varol: 4:34:38

October 29, Las Colinas, TXFour seasons Cool 5KMike Evans: 19:59, 2nd AG Gregory LaMothe: 20:49, 1st AG

October 29, Grapevine, TXDouble Trouble 5KMark Miller: 16:35, Overall WinnerKat Loewen: 21:30, FMWSteve Cox: 22:37, 3rd AGTom Goodwin: 22:41, 2nd AGTony “Flash” Flesch: 23:11, 3rd AG, PRJack Green: 23:33Lori Cerami: 24:52, 2nd AGJeff Barnhart: 24:54Bridget Smith: 25:21, 2nd AGEv Barnes: 25:52Marian Colorado: 26:57, 3rd AGKaren Bosworth: 27:07Ross Darrow: 27:17Michael Cope: 36:59Double Trouble 10KMark Miller: 34:25, Overall WinnerSteve Cox: 48:47Tom Goodwin: 48:56Lori Cerami: 50:33, 2nd AGTony “Flash” Flesch: 50:54, 2nd AGRhonda Houston: 58:39Bridget Smith: 58:43, 3rd AGLaurie Lukanich: 58:48Ross Darrow: 1:01:22Julia Strome: 1:10:35Brenda Laney: 1:21:57, 1st 10K

RAW RACE RESULTS


October 30, Falmouth, MACape Cod MarathonLisa Noell: 6:13:13, 1st Marathon

October 30, Washington, DCMarine Corps MarathonCraig Minyard: 3:09:21Byron Benoit: 3:10:47Terry Marcott: 3:30:33David Ball: 3:33:09Dan Cole: 3:40:47Jack Hase: 3:41:24Kelly Richards: 3:48:38Doug Keeffe: 4:08:06Thomas “T.O.” Okazaki: 4:37:56Kevin Wessels: 4:39:32Mary Keeffe: 4:57:56Chris McConnell DNF-injury

November 6, New York City, NYNew York City MarathonMary Ann Calvio: 4:29:05

November 6, Norbuck Park, Dallas, TXThe HalfJeff Garber: 1:21:49 3rd AG Stan Ujka: 1:26:46 Yolanda Hopping: 1:32:20, 2nd Master Thomas “T.O.” Okazaki: 1:38:07 PR Tom Goodwin: 1:44:10, 1st Half Mark Studer: 1:44:20 Staci Rivero: 1:46:50 Tony “Flash” Flesch: 1:54:46 Jeannie Minyard: 1:54:53, 1st Half Kim Danahy: 2:02:22 Jill Smith: 2:09:06 Debbie Bryant: 2:14:47 Cindy Lee: 2:16:23 Rebecca Minorik: 2:16:24 Susan Woodward: 2:17:49

November 11, Camp Mackall, NCArmy PT 2-MilerSteven Donaldson: 12:53, PR

November 12, Dallas, TXTrek For Tech 5KMike Evans: 20:40:95, 2nd AG Gregory LaMothe: 21:28:85, 2nd AG

November 12, Ft. Worth, TXBotanical Garden squirrel Run 10kStan Ujka: 39:40:30, 2nd AGLee Rebodos: 40:20:45, 3rd AGBotanical Garden squirrel Run 5kMelissa Rush: 42:36:81

November 12, Northshore Trail, Lake Grapevine, TX10th Annual Rockledge Rumble 50KChris McConnell: 6:09:19 Thomas “T.O.” Okazaki: 7:01:50

Debi Evans: 7:23:00 Marty Metzger: 7:24:5230KSteve Bryant: 3:05:17 Tom Ruyle: 3:23:47 Todd Roper: 3:25:3815KJohn Noffsinger: 1:11:27, 1st AG Dale Mauger: 1:15:14, 1st Overall Sr. Male Staci Rivero: 1:21:39, 3rd AG Tony Flesch: 1:22:46, 2nd AG Reba Becker: 1:29:06, 3rd AG Tia Metzger: 1:31:14, PR Cindy Lee: 1:37:30 John Bush: 1:44:41 Teri Lee: 1:54:03 Courtney Noell: 1:54:15 Debbie Carpenter: 1:54:28

TRIATHLONSOctober 2nd, McKinney, TXstonebridge Ranch sprint and Olympic Triathlonssprint distanceKaren Robertson: 1:16:38, 2nd OverallOlympic distanceScott Decker: 2:27:48Julie Sheridan: 2:42:51, 3rd AG

October 16, Flower Mound, TXLAC (Lakeside Aquatic Club) TriathlonNoel Widdowson: 1:07:18, 2nd AG

September 18, Dallas, TXTexas Man Triathlon(500 meter swim, 19 mi bike, 3.1 mi run) Scott Decker: 1:15:08

November 5, Panama City Beach, FLIronman Florida(2.4 mi swim, 112 mi bike, 26.2 mi run)Dan Banse: 12:40:08Lee Miller: 12:59:20Adrienne Stipe: 12:59:31, 1st IronmanJW Keeling: 14:53:52, 1st Ironman

CYCLINGOctober 22, Cleburne, TXTexas Time Trials(6 HR/Single Female) Karen Robertson: 6:00:00 (117.32 miles) 1st Female, 2nd Overall and course record

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

Chile Rellenos Casserole (12 servings / 3 WW points)2 - 4 oz. cans diced green chilies 2 cups low fat cheddar cheese, shredded 2 cups skim milk 1 cup frozen egg substitute 1 cup low fat cottage cheese 1 cup low fat biscuit mix

Spray 13 x 9 inch casserole dish with cooking oil spray. Preheat oven to 350°F. Drain green chilies and layer on bottom of dish. Sprinkle cheese on top.Mix egg substitute, milk and biscuit mix with whisk until smooth. Stir in cottage cheese. Spoon mixture over cheese and chilies. Bake for 45 minutes. Serve with your favorite salsa on the side.

Pumpkin Dump Cake (Thanks to Laurie Lukanich) 1 29 oz can pure pumpkin 1 12 oz can evaporated milk* 3 eggs 1 cup sugar* 1 tsp. salt 3 tsp. cinnamon 1 box yellow cake mix 1 cup chopped pecans or walnuts 3/4 cup (1½ sticks) melted margarine or butter*

Preheat oven to 350 degrees. Mix first six ingredients until well blended. Pour batter into a 13 x 9 inch greased pan. Sprinkle dry cake mix on top and then cover with pecans. Pour melted margarine or butter over top. Bake 50 minutes. Serve with whipped topping.

*Lighten this up by using low fat evaporated milk and light butter. You can also substitute the sugar with ½ cup of “Splenda Sugar Blend for Baking”. (WW points reduced from 11.5 to 9 based on 12 servings – approximately).

Recipe ideas and comments on this column can be sent to Bridget Smith at [email protected].

Let’s do brunch! This casserole recipe has become a mandatory item at my office get-togethers lately and having just been through the “Bring a Dish to Pass” season – I thought I would share these two great recipes. Put them together with fresh bread and a nice green salad for a quick and easy brunch that is sure to please!

RAW in the KitchenBy Bridget Smith

RAW RACE RESULTS continued

PR-Personal Record AG-Age Group MMW-Male Masters Winner FMW-Female Masters WinnerLE

GEN

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LAKE GRAPEVINE RUNNERS & WALKERS CLUB

MEMBERsHIP APPLICATION

Your membership expiration date is printed on your FOOTPRINT mailing label. When it is time to renew, fill out the mem-bership application and mail it to LGRAW or drop it in the mailbox at the LGRAW clubhouse along with your payment.

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

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Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

I originally booked my ticket to Ohio for my semi-annual

fall visit to see my Dad prior to running the Midnight Sun Marathon in Alaska in June. At that time, my intention was to time my fall visit with the Columbus Marathon and go as a spectator. Prior to Alaska, I was not sure if I would ever want to run a marathon again. But, as fate would have it, I first met the Riveros while boarding the plane to Anchorage; and after a summer of running with Staci as a running partner, I felt like a much stronger runner, both mentally and physically. While perusing the Columbus web site for information, it looked like a great event: digital clocks at every mile, 18 aid stations, entertainment, well-organized, fairly flat

(which Alaska was NOT!), and fairly fast - the web site claims that it is the largest per capita Boston qualifier. Since Alaska was a small, rural, remote marathon, I decided that this would be a good course to get some experience running in a larger event through a city. My goal

Columbus Ohio MarathonBy: Tony “Flash” Flesch

Tony on his way to a 33 minute PR.

was to use this as a training run to push myself, and then decide where I wanted to go from here. Goal 1 was to run the Half in under 2 hours; Goal 2 was to run a strong 20 miles; Goal 3 was to finish; and the dream stretch Goal 4 was to run a sub-4 hrs. Race day was a perfect morning for running, 42 degrees at the start, about 55 at the finish with a light breeze. With only 4,000 runners, it took less than a minute to cross the start line. I settled in with a pace group, and ran with them for the first half, hitting the half at 1:50, and then the 20 mile mark at 2:55. The last 6.2 miles were slower, but with the digital clocks at every mile it was easy to calculate and estimate finish time. If only my legs cooperated, sub-4 was within reach. Mile 22 goes right next to the Ohio State University Stadium with lots of students out cheering, providing a big lift just when you need

it. From there it is a gradual downhill, lined with cheering spectators, to the finish at Nationwide Arena. As I hit the last turn to the long straight finish, and could see the large clock with the first number still a 3, I felt great. I thought of Staci and her “yeeehaaa” as we hit the final half mile back to the clubhouse every week, and sprinted (well, at least I though I was sprinting) to the finish line. All goals accomplished, finish time 3:57:40!

I want to thank everyone who ran with me over the summer or provided support and encouragement – when I started to list names, I realized that I would have to list EVERYONE in the club. So thanks to the entire RAW Family! Of course, there is always one drawback: now that 3:45:59 might be in the realm of possibility, I guess I will have to train even harder.

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.

Membership Renewals


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

PRSRT STD AU.S. Postage

PAIDGrapevine, TXPermit No. 243

Dear spareribs:I am a 46-year-old male, 5′ 9″ and 195 lbs. I’m pretty new at running but can now run four miles, which I do three times a week at about nine minutes a mile. My question is this. I have entered a local 5K race next Saturday and I’m pretty nervous. I have never raced before and don’t want to make a fool of myself. I don’t know what to do, what to wear or how to prepare. Any advice? Signed, Lou.

Dear Lou:You’ve come to the right place! Here are my ideas on how to run your best race and fit right in. Let’s focus first on what to wear. Many of the more pretentious runners will be wearing racing shorts and what they call “singlets.” You don’t want to look like you’re showing off, so here’s how to remain inconspicuous. For shorts, any pair of cotton walking shorts, Bermuda shorts, or old shorts that you might wear when you work around the yard will be fine, especially if you can wear a belt with them. As to your top, a plain white t-shirt is best. Or you can wear a short-sleeved sport shirt that buttons down the front. Of course you will wear the shoes you train in, but for socks, by all means avoid athletic socks! This is

a race and you will want your feet to be able to “feel” your shoes. I would advise a standard pair of black dress socks, like you’d wear with a suit to the office. Over the calf length is best. And finally, since racing is a social sport, find someone there to help you pin your number on your back. Now you’re all set.

Hydration: The race is most likely to have an aid station somewhere on the course, but don’t take that chance. Racing is hard work and you don’t want to dehydrate. Get an empty two-liter Pepsi bottle and fill it with water, and carry that with you during the race. That way you’ll be sure to have enough to drink.

Pre-race Prep: Since you aren’t running long mileage right now, you don’t want to exhaust yourself warming up with a long run. Instead, wait until about two minutes before the gun and position yourself right on the start line. Then do a series of 50-yard sprints, as fast as you can go, from the start line out onto the course, then jog back to the start line after each. Four of these should be enough. Don’t worry about the race starting before you are finished with your warm-up. The race director and the other runners will wait

until you are through. That’s the beauty of racing; you’ll be with many new friends!

Race Strategy: You want to make sure you don’t leave anything on the course in case race day is “your day.” So at the gun, go out fast with the leaders, then try to hang on as long as possible. If you find you can’t hang on, don’t slow to a jog. Instead, come to a dead stop and take a long pull from your water bottle. There is no need to step off the course to drink as the other runners will see that you are thirsty. Many of them will shout encouragement to you as they go by.

After the Race: Introduce yourself to as many people as possible during the post-race refreshments, and tell them all about your race, what your splits were at various places on the course, and how you felt throughout. They will be eager to learn this from you, and may even tell you about their own race. Remember this secret: the more people you tell about your race, the more new friends you will make.

This should be enough good advice to get you started. Good luck to you on Saturday, and be sure to write back and let us all know how you did. Spareribs

Ask SpareribsBy Gregory “Spareribs” LaMothe

sHARE WITH A VIsITOR OR NEW MEMBER

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

Every time you pick up a newspaper today, there’s an advice column: how to get a date, how to cook linguine, how to grow organic tomatoes — name it, there’s a column. Of course the people who write them know almost nothing about the subject.

Maybe they were lucky, or knew somebody to get the job. In my Dallas paper there’s a running advice column written by a woman who has been running about six months and just barely finished the Atlanta Half Marathon. She’s an expert?

This burns me up, so I decided to lobby for my own space, citing my age and running credentials. Now I’m proud to say I have a column too, “Ask Spareribs.” Here an excerpt from yesterday’s paper. I think I’m doing a pretty good job so far.

Documents

January 2006