July 2006

FOOTPRINTLake Grapevine Runners & Walkers July 2006

www.runnersandwalkers.com

On Saturday, April 29th, RAW held its seventh annual Hound Dog Hustle. Already the club’s most popular race, it got some additional publicity from an article in the Dallas Morning News the day before. With one of its strongest fields ever, little could dampen this year’s race.

Well, actually, some rain could. Thunder rattled Grapevine windows overnight and raised some doubts on how many runners would show up if the weather stayed foul. Ah, but as morning broke, the rain was gone and we were ready for some racin’. As the stage was being assembled, runners, dogs, spectators, and sponsors arrived at Oak Grove Park. The field quickly filled up and it was time to race.

The first race was the 1-Mile Fun Run, a perfect race for human and beast. Taking first place again this year was Matt Loewen. Propelled by Ray and Susan Harris’ dog, Chance, the two RAW members held off all competitors with a time of 5:11.

The “big dogs” lined up for the 5K race. Taking advantage of the new park trails, the club rolled out a new course for the racers. Heading out on the park road towards Dove Loop, leaders and chasers returned on the new concrete

trail. The once-tight pack broke apart to only two runners. In the end, Ken Hall crossed two seconds ahead of Mark Miller. Craig Minyard finished 3rd and was the Masters winner and third overall. Jeff Garber, Lee Rebodos, and Jack Hase each won their age groups.

Special thanks to Race Directors, Cathy McCauley and Tanya Bubash, Susan Barnett for organizing the volunteers, and all the RAW members who made this year’s event an incredible event.

�Mindi Rice doubles her chances at the Hound Dog Hustle.

Our members always lend a hand and a smile as they volunteer.

New Course Brings Fast Times at Hound Dog Hustle

IN MEMORY OFOur condolences go out to the Grapevine Police Department on the loss of their K-9 dog, Darby, who passed away in June. Darby and Officer Brian Hintz put on a special demonstration at the Hound Dog Hustle that showed the extraordinary bond and cooperation between humans and their dogs.

Runner’s World’s Bart Yasso was the guest speaker at this year’s Lake Grapevine Runners

and Walkers’ banquet. Bart entertained us with his “Never Limit Yourself to Where Your Running Takes

You” slideshow presentation. RAW Banquet | pages 14-15

Race directors, Cathy McCauley and Tanya Bubash, take a break in front of the RAW stage.

Matt Loewen and Chance

“hustle” to vistory in the 1-Mile race.

see inside…

2 FOOTPRINT | July 2006

I’m constantly amazed and always grateful for the number of people that volunteer their personal time to make the club run so smoothly. While I couldn’t possibly list all the people who give their time, I would like to recognize the 2005-2006 Board. This board is as strong a board as we’ve

ever had, even with six first-time-serving members.

Most club members don’t realize the board meets monthly and that each individual on the board has specific and on-going responsibilities. These include promoting the club in the community, welcoming new members, maintaining the membership database, managing our finances, acting as a liaison with the landlord, and keeping the clubhouse clean and functioning. The list goes on and on.

Two individuals in particular have served on the board for several years and have chosen to step down and should be recognized for their years of service: Jack Hase and Courtney Noell. Although the following individuals each served for only one year they certainly left big shoes to fill: Joe Luccioni, Byron Benoit, Pam Truhn and Noreen Henry.

I don’t think anyone chooses to serve on the board for recognition and praise, but that doesn’t mean they’re not deserving of it.

To the 2005-2006 board and all that have volunteered in one way or another this past year, thank you. You have my gratitude! Because of you, RAW is one of most well run clubs in the country.

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

~K2

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

RAW Calendar

Saturday & Sunday Walk/Run | 7am from the clubhouse

Wednesday Trail Run | 7am from the clubhouse

Friday Trail Run | 7am from the clubhouse

Upcoming Events

Saturday Night Live | 1st Saturday of every month August 4, 2006 5pm at Lazy Bones in GrapevineSeptember 2, 2006 5pm at Amore’s Pizza and Pasta

RAW off to the Races | September 30 Vineyard Run

ME

MB

ER

Kelly takes time to thank the 2005-2006 Board.

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

July 2006 | FOOTPRINT 3

CONGRATULATIONS• CongratulationstoAlan,Lisaand

big-sister,Sydney,ontheadoptionofJessica.

THOUGHTS AND PRAYERS• Ourthoughtsandprayersgooutto

allofourRAWservicemembersstationedoverseas.

• WewishElizabethBallaspeedyandcompleterecoveryfromherrecentseriousillness.

• WewishMikeCzyzaspeedyrecoveryforhisbrokenarm.

THANK YOU• Wethankallofourvolunteerswho

putoutwaterandsportsdrinkfortheweekendrunsforMayandJune.Weappreciateeachandeveryoneofyou.

WAY TO GO RAW!• LakeGrapevineRunnersand

Walkerswins“MostFriendliestAidStation”attheWhiteRockMarathonforthe2ndyearinarow.

RAWear• GetthelatestinRAWsignature

wear.SeeKelly“K2”Richardstopurchasetops,shortsandaccessories.

LOST & FOUND• ItemsintheLost&Foundare

pilingup!Ifyou’veleftsomethingattheclubhousepleasechecktoseeifwe’vefoundit.Allunclaimeditemsareinthewhitecabinetalongthenorthwalloftheclubhouse.

IfyouhavenewstosharewithRAW,[email protected]

FO

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January - March club turn-out

April and May average usage per weekend is up 5 people per weekend day as measured against same period last year. Highest single day attendance for April was 57 on 4/15 and for May was 56 on 5/20.

April May TotalsWeekends onlyAll DaysNo. of WeekendsClosed DaysMissing Data DaysAverage Usage Per Weekend Day

385455

510

43

341431

400

43

1,3791,775

2132

37.3

She’s our favorite 2!Mindi Rice was nominated by her students for the “My Favorite PE Teacher” award issued by PE4life. PE4Life is a nonprofit organization whose mission is to inspire active, healthy living by advancing the development of quality, daily physical education programs for all children. Their philosophy is that daily physical education provides a simple and inexpensive solution to reduce children’s exposure to chronic diseases, while fostering lifelong fitness habits.

Nominations were solicited from students across America. The winning nomination was presented on National PE Day in Washington, D.C. on May 2, 2006.

Congratulations on your nomination and thank you, Mindi, for being a great role-model to Texas’ youth and the sport of running.

National Run@Work DayOn September 22, 2006, the Road Runners Club of America will launch the 1st Annual RRCA National Run@Work Day. The purpose of National Run@Work Day is to promote physical activity and healthy living through running or walking.

In 1997, the RRCA founded the National Run to Work Day. The purpose of the event was to get runners to leave their cars at home and run to and from work. National Run@Work Day is the logical evolution of the National Run to Work Day.

News from the RRCARoad Runners Club of America

“Promoting running and a healthy lifestyle is the cornerstone of the Road Runners Club of America,” remarked Jean Knaack, executive director. “We encourage employers and employees nationwide to plan and participate in local Run@Work Day events as part of the national movement to get people to incorporate exercise into their daily routines.

U R our favorite, 2, Mindi!


I was thrilled to re-qualify for Boston with a PR no less (3:15) at Austin —

undeniably the best marathon I’ve ever run. Training to qualify was a driving force in my running life. I’ve been so fortunate to train with some very good runners who’ve become good friends. (During hard training runs, I had other names for them, however.)

At the Expo, I met up with Bart Yasso (Runner’s World) and Dick Beardsley (famous past Boston celebrity runner) who chatted with me a long time even though he was signing autographs. Soon after I snagged up the coveted Boston jacket and hugged it close as I took a deep breath of how fresh it smelled.

Mark Sparks and I stayed at the same hostel four blocks from the finish line and made some new friends who are runners from around the country. We had a blast roaming Boston streets and eateries.

Finally race day came with the long wait at the “Runners Village” in Hopkinton. Thank God we had cooler weather than last year. The early morning was actually chilly. Over the hours, I soaked in the whole experience that is Boston, recalling the training and people who got me here.

One of those faces is Ray Paschal. Like me, Ray’s dream was to qualify for Boston 2006. Also like me, it is physically very hard to make this goal. But you can count on Ray, with the

heart of a giant, to do his very best. I’ve trained countless hours with this quirky man, famous for his thick mustache and Midwestern accent. Midweek runs are usually at 5 am, so I got used to not seeing Ray; only hearing his breathing, footsteps and unmistakable “Caaar Beehhiiind!” warning call. Ray didn’t qualify this year. One morning in the midst of training season, he woke up with blurry vision and headache, which later diagnosed as a brain tumor requiring immediate surgery. We were all shocked. I really missed hearing his

footsteps and warning calls, realizing how much he meant to me.

As I lined up in the sixth corral at Hopkinton, all sorts of emotions were going on, as one would expect. I took a big black marker

and wrote, “For Ray Paschal” on my legs to honor my friend who so

much wanted to be here on this day.

The cooler temps saved me as I maintained a decent, mild pace throughout the first half of the course. I had suffered a staph infection 10 days before the race and had finished my antibiotics only two days before. So I decided to hold my conservative pace until after Heartbreak Hill (mile 20), then go from there. Good decision, as I was not fully recovered to run my hardest. I didn’t come to Boston for a PR anyway.

The crowds were absolutely great. My church name and “Texas” written on my shirt brought a huge response from people who love Texas. I flashed back my “hook em horns” sign sending some into a frenzy. “What were they drinking?” I thought to myself.

I began a quiet but outloud prayer going up Heartbreak as I caught up to a guy struggling his way up. He sped up to keep up with me as the hill steepened. As we crested the hill

together, the stranger thanked me for the prayer. We high-fived, and parted at the next water station.

The last three miles were tough. I didn’t have enough glycogen in my legs; warning cramps became stronger and more frequent as the finish line neared. I slowed my pace and vowed I would not walk. By now the crowds were deafening, making it a great experience. Rounding the last curve onto Boylston Street to see those grand finish line arches is an incredible memory of joy and relief. I am so glad I had “seized the day” (carpe diem) and came to run this race despite the illness (finish 3:45). I’ve learned that one never knows if they have “next year.” Do those important things now, and live life fully. Leave nothing undone. This one’s for you, Ray.

Boston Marathon 2006: Carpe DiemBy Dave Ball

A day for Ray: David Ball honors Ray Paschal at Boston.

The crowds were absolutely great. With my church name and “Texas” written on my shirt brought a huge response from people who love Texas.


First Steps The New Runner’s Guide

Getting Started“You don’t have to be fast to be a real runner.” John “the Penguin” Bingham

There is a time and place for speed. The new runner’s program is not it. Regular walk breaks should be a part of every new runner’s training program. Endurance must come before speed. Therefore, new runners should slowly build a solid base for weeks or even months before even thinking about speed work. Remember the goal is to break away from a sedentary lifestyle not to become an Olympian, at least not overnight.

You should not run or walk so fast that that you’re out of breath and unable to hold a conversation nor should you go so slowly that you’re left bored or feeling unchallenged. The use of a heart rate monitor will help you determine the pace you should be running and walking.

Incorporate walk breaks into your running plan until you can run for 30 minutes without walking. Then gradually increase the workout time. You may need to incorporate walk breaks again, that’s okay! There’s no need to be in a hurry, you’re already a real runner. Slow down and enjoy the achievement.

There’s no need to hurry, we all know the turtle perseveres in the long run.

Equipment, Gadgets and GizmosTo get the most out of your workout, you should frequently monitor your exercise intensity. This will insure that you are working within your heart rate training zone and, therefore, are getting the most out of each workout. If you work too hard, you’re likely to injure yourself and, possibly burn out. If you’re not working hard enough, you may get frustrated when you don’t see results over time.

A heart rate monitor is a device that allows a user to monitor his or her heart rate while exercising. It usually consists of two elements: a chest strap transmitter and a wrist receiver (which usually doubles as a watch). Strapless heart rate monitors are available as well but lack some of the functionality of the original design. Advanced models additionally measure heart rate variability to assess a user’s fitness.

There are a wide number of receiver designs with all sorts of advanced features. These include average heart rate over exercise period, time in a specific heart rate zone, calories burned, and detailed logging that can be downloaded to a computer.

Best value Polar A3 $75Best heart rate monitor overall Polar F11 $150Best basic heart rate monitor Acumen Eon Basix ES $55

(recommended for beginners)GPS heart rate monitor Garmin Forerunner 301

Information on the specific heart rate monitors listed came from the web site:www.consumersearch.com/www/health_and_ fitness/heart-rate-monitors/index.html

Runners Speak Repeats

Running a specific distance, usually 400 meters (once a round a track), 800 meters (twice around a track) or a mile repeatedly at a fast pace.

Normally someone running repeats will walk or jog slowly between each repeat. Running repeats is also referred to as doing speed work.

Terry L Marcott-Command Sergeant MajorCivilian Police Assistance and Transition TeamAdnon Palace-Baghdad, Iraq.

This mission is primarily a team that assists in turning over the internal security mechanism to the Ieaqe’s.Under Saddam’s rule, the internal police were just a token to direct traffic. Now we are helping them understand that police work begins with prevention of crime and that citizens must feel secure. In the absence of security, the system is broken.

Soldiers Around the World Terry L. Marcott in Iraq

Planning a trip and need a running route?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.


It’s summer-time! And around here that means let’s get out of the kitchen as fast as we can to get out to the pool, picnic or other outdoor event. These recipes are sure to be crowd pleasers wherever you go. They are cool, light and refreshing - perfect for a hot, summer day!

RAW in the KitchenBy Bridget Smith

Texas Pink Salad (16 servings, 4 POINTS each* / 20 servings, 3 POINTS each*)

1 16-oz. tub Cool Whip (lite or fat free), thawed1 can Fat-free Sweetened Condensed milk 1 large can crushed pineapple (in its own juice, drained)1 medium can mandarin oranges, drained1 21-oz. can cherry pie filling (lite or sugar-free)½ bag mini-marshmallows

Mix all ingredients in a large bowl, chill for 1 – 2 hours before serving.

Oreo Cookei Mousse (6 servings, 3 POINTS each*)

1 small pkg fat-free, sugar-free instant pudding, chocolate or white chocolate

1 12-oz. container Cool Whip (lite or fat-free), thawed

4 reduced-fat Oreo cookies, crushed, reserve some crumbs for the top

Mix the dry pudding with the Cool Whip and crushed Oreo’s. Pour into a pan. Sprinkle the top with the reserved Oreo crumbs. Freeze. Let soften a bit before serving.

*These unofficial Weight Watcher Points are based on using fat free and sugar free products. Trust me – you won’t know the difference!

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

Let’s start with the simple version of “the myth” — as stated by United States running author Jeff Galloway,

writing of the Athens Marathon:

In 490 BC, the first battle for democracy was fought at the Greek village of Marathon. Though overwhelmingly outnumbered by an invading Persian horde, the citizen-soldiers of Athens won and preserved the classical Greek way of life. Legend has it that the Athenian messenger Phidippides ran twenty-five miles to Athens, carrying news of that stunning victory. The modern marathon commemorates his feat.

The level of confusion over the story is perhaps not surprising as we are dealing with events well over 2,000 years ago, so the only option is to consult the primary sources. In this case the primary source is the writer Herodotus (born 484 BC, six years after the battle of Marathon) whose “Histories” is the authoritative account of the Battle of Marathon (among many other things). Herodotus’s recount goes something like this:

The Athenian generals sent Pheidippides, a professional runner, to Sparta to ask the Spartans (the Greek Marines) to help fight the Persian army (known today as Iranians, the super power of their time) who had arrived by ship at Marathon. Pheidippides started out on his 145-mile cross-country journey. As in any good running story he had to run a large hill. This hill is named Parthenio Mountain (3,938 feet), where he encountered the god, Pan. He found the course grueling and the aid stations very unevenly spaced, but still

managed to arrive in Sparta the day after he left Athens.

He delivered the Generals’ request, then returned to Athens with the Spartan’s reply. Due to observances they could not leave Sparta until the full moon. Upon receiving this news, the generals decided to attack the Persians anyway, the result being an Athenian victory against seemingly overwhelming odds. Having been beaten in the field, the Persians returned to their ships and set sail for Athens, to attack it while undefended. However, the Athenians marched the 25 miles overland and succeeded in reaching Athens before the ships. The Persians thought better of their plan and beat a retreat by sea.

So there you have it, Pheidippides was more than a mere marathon runner. According to the nearest historical account we have, he survived back-to-back ultra marathons.

The effects of the victory at Marathon continue to influence the present. It was the first victory against the planned domination of Asianization over Europe and an event with momentous significance. Because of this victory, Athens was able to achieve a great deal and bequeath the benefits of its knowledge, arts and virtue to mankind.

Sources: The Great Marathon Myth: http://www.coolrunning.co.nz/articles/2002a007.html, Spartanthon: http://www.spartathlon.gr/main.html, http://www.laconia.org/Spartathlon_introduction.htm

Revealed: The True Story Behind the Marathon’s OriginsBy Steven Rush


1998-A Year of GrowthJeff Brown

They say that the first (or is it the second?) thing to

go is your memory…so when Kelly “K2” Richards asked me to reconstruct the events associated with RAW’s first full year of existence, an absolute flood of memories inundated my brain, but which ones were specific to 1998 was not clear. I called upon the other senior citizens in the club and was rewarded with emails containing milestones (both individual and club-related) and recollections. In addition, a private stash of pictures (most date-stamped) helped to pin things down.

I think it is safe to say that 1998 was the year in which RAW established its identity — and here I am not referring to mission statements and the like (did we even HAVE stuff like that back then? I am not even sure if we had by-laws.). In 1998, the club grew from about 100 to over 200 members, and many of the folks who joined that year (along with the charter members) have played a key role in what RAW has become.

The formative event, clearly, was finding a home, which actually happened at the very end of 1997. Prior to that, as Chris Rehyer mentioned in the last issue of the FOOTPRINT, a small group of folks would show up at a parking lot, go for a run, and then generally disband. Generally, the ‘clubhouse’ was the back of Richard Craft’s or Melissa “Mojo” Jerome’s van. Someone would get there early and stick out some mile markers, sometimes east, sometimes west, and there were no water stops. When Charter Member Cindy Ziobar approached the club about the possibility of renting her father’s abandoned grocery store, we jumped at the chance. For the first time, after finishing runs, members had a place to congregate after a run. We furnished the clubhouse

back then with hand-me-downs (wait a minute — we still do!) and the milestone was getting a refrigerator. With that, and Tom Byno, the rest is history — the fridge quickly became stocked with all kinds of beverages.

The clubhouse became a focus of activity — people hung around after runs. The tradition of the post-run potluck breakfast was invented, usually with Chris and Tom manning the grill. The first RAW centerpieces were also created! And if there was not something going on at the club, at least a dozen folks would go out for a group breakfast somewhere — Los Amigos, was a regular stop. People became more involved in each other’s lives. Friendships flourished.

And, as several memory contributors noted, we sure were a lot wilder back then! The biggest difference was that (almost weekly) parties formed the basis of our socializing instead of dinners; said parties generally started about the time they END these days, went into the wee hours, involved consumption of mass quantities of spirits, centered around a hot tub, and often included clothing-optional runs. It was not that uncommon to show up directly at a Sunday run from Saturday’s festivities. Despite this, many of the clubs members found themselves becoming more serious about their running — for many of us, the club offered the first chance to find such a level of support, to celebrate individual and club milestones, to find structure for training. Weekend long runs grew longer. A midweek ‘interval session’ was well attended. PRs and new distance milestones (first 10K, half, marathon — the crazy ultra and triathlon stuff came a few years later) abounded.

The club was run much more as an adhocracy back then,

meaning much of what we did was ad hoc. Sure, we had club officers, but generally, whenever something needed to be done, someone just did it (generally one of a core group of about 10 folks). There were good and bad aspects to such an unstructured approach. One downside aspect is that we were chronically broke. I wonder how many folks know that Richard paid the $300/month rent out of his pocket month after month until we got things rolling.

RAW began to take a more active role in both community affairs and fiscal self-preservation. Members regularly attended council and Park/Rec meetings, representing our growing constituency. We became involved with GRACE, sponsoring bi-monthly events that benefited both GRACE and RAW, the first of which was the Easter Egg Run 5K. In May, sixty members of RAW participated in a 48-hour treadmill relay on Main St that raised more than $3,500, resulted in logging more than 300 miles, and caused the destruction of a treadmill that was loaned to us for the event.

Other highlights: the marking of miles on the trail and building those kiosks that gather dust at key points thereon; the opening of Snaky Lane section of the trail (and deflation of the Mayor and Council at its dedication because we refused to run on

concrete); the first RAW wear was introduced (including charter member memorabilia that recently has garnished bids of thousands of dollars on Ebay); a monumental body piercing; Chris Reyher showing up in the middle of the night at the treadmill relay in PJ’s and carrying a teddy bear; the final year at mile 18 for WRM (winners of ‘most enthusiastic aid station’, permanent ruination of the song “Heard it Through the Grapevine” for participants); 29 consecutive days above 100 degrees; RAW’s first kid’s run, followed by Fossilmania (fossil collecting trip); final Main Street Mile, held in absolutely miserable conditions; and the first of many wonderful camping trips for the Muenster race weekend at Mojo and Tony’s farm.

Personally, 1998 is/was my favorite year for several reasons — watching the club grow (in every sense of the word), the influx of many new folks and for the positive influences it had on my life. After being a 10 mile-a-week jogger, I ran my first and only marathon that year, entirely due to the support of club members, and learned a lot about my strengths and weaknesses during the preparation process. RAW ended the year as a club more resembling what it is today — fiscally solvent, dedicated to helping each other as well as the community, and more tightly knit.

From the time vault, RAW members relax after a run in 1998…look closely, you’ll see many of them still today.


BRAw (Bike Run And walk)By Marty Metzger

Our cycling team has grown to over 67 members and tries to meet at the clubhouse at least one Monday

each month to welcome any newcomers with a slow, social ride through the parks. The next big events

for the group include the Tour De Paris (Paris, TX) on July 15th http://www.tourdeparis.com/, The Goatneck ride in Cleburne on July 29th http://www.thegoatneck.com/ , and our group’s third participation in The Hotter Than Hell Hundred on August 26th http://www.hh100.org/ Anyone interested in joining the group should e-mail Marty at [email protected] . Our slower group rides an average of about 15-18 mph for 10-20 miles at a time. The stronger group goes about 18–20 mph on distances of 60-100 miles.

Nine members of our cycling team, Steve and Abby Cox, Brian Luker, Rick Miller, Rocky Gardiner, Brad Liles, Helen DiCapua, Byron Benoit and Marty Metzger, participated in the MS150 fund raiser on May 6th and 7th.

The new route covered 162 miles from Frisco to Fort Worth, featuring more than 3,000 registered participants, shattering the previous participant record of 2,000 cyclists in 2005 and raising over $1.5 million! Day 2 started off at the Texas Motor Speedway, with a rare opportunity to cycle down pit road and take a lap around the track.

Helen’s most enjoyable part of the ride was finishing in beautiful downtown Fort Worth with a fan-filled Sundance Square cheering, yelling and applauding as the four crossed the line TOGETHER!

Helen DiCapua, Abby Cox, Steve Cox, Marty Metzger and Brian Luker at the start.

The image that sticks with me the most were the galloping/frolicking horses in a few different pastures. They seemed to be saying “We know this is Kentucky derby weekend and we want a shot.” Byron

Approximately 1.4 million cases of skin cancer will be diagnosed in the United States this year. That number equals the total of all other malignancies such as colon cancer, breast cancer, prostate cancer, leukemia and others combined! Skin cancer and premature aging of the skin are directly related to chronic exposure to sunlight. Increasingly, evidence shows that protection from ultraviolet rays is the best prevention against painful sunburn, skin cancer and premature aging of the skin.

Ultraviolet light is divided by scientists into three “bands” depending on wavelength and energy. Two of the bands, UVA and UVB, reach the earth’s surface. Most

common sunscreens, sun blocks and window glass protect against UVB. Both UVA and UVB appear to play a role in the development of skin cancer.

Everyone who is living in Texas needs to be concerned with protecting his or her skin from UVA and UVB. Even during exposure to the sun on early morning runs. Hats with a real brim, or special caps with neck and ear drapes give good protection for the head, neck and ears--baseball caps do not. Shirts with collars and sleeves are more protective than those without. Clothing lines such as Sun Precautions (www.sunprecautions.com) are manufactured with lightweight, special sun-protective materials and

venting for runners and other active folks. Sunscreens and sun blocks should be applied 15-30 minutes before outdoor activity and reapplied every two hours or sooner when finished with water activities or after heavy perspiration. SPF ratings are for the UVB protection only and most authorities recommend SPF of 30 or above in Texas.

The American Academy of Dermatology, The Skin Cancer Foundation and the American Cancer Society all recommend, regular use of sunscreens and protective clothing as well as regular self-exams of the skin and period examination by a health professional.

Get HIP | Health and Injury Prevention: Avec PlaisirBy Charles “Dr. Chuck” Kennard


As soon as I stepped out of the car at the Dallas Fair Park parking

lot, I knew immediately it was going to be a nasty day to run a marathon. The temperature was already in the mid-60s and the humidity made the air thick and heavy. The afternoon high was forecast for near 90 degrees.

Yet, in about an hour, a large crowd of runners gathered for the start of the 3rd Annual Texas Big D marathon. I had already been “freeze dried” at Freescale, nearly “drowned and flooded” by thunderstorms at Cowtown, now I was about to be “oven roasted” like chicken teriyaki at Big D! I almost sounded like an old Sears Die Hard battery commercial. Please pass the sun tan lotion!

Do I really need to be doing this? I just ran a 50-miler at Grasslands a week ago. I decided to register for this race a week before. The past several years haven’t exactly been a picnic either. It’s a hot and hilly course that nearly rivals that of Cowtown, with plenty of lonely stretches.

An 8 am start would ensure another steamy finish. I searched around frantically before the race to try and find Cindy Lee to give her the E-caps she had requested. I was wearing my neon green Grasslands shirt and white sun shade neck cape to help her locate me in the crowd. I suppose I looked a little out of place dressed in my trail running outfit among this crowd of pavement pounders, but wearing hot weather gear proved to be a blessing later on.

I wanted to run a tactical race this time. I would resist going out too fast the first eight miles and not get sucked in by this early flat stretch on the east side of the lake. This is even more important when you are running marathon distance following an ultra marathon on back-to-back weekends.

Because of the anticipated heat, I would walk any steep hills and through the aid stations during the first half. This is a little trick I had learned running trail races this past year.

It was reported later that all the times of the leaders were about 20 minutes slower during the second half split, so everyone would suffer terribly on this day.

Some highlights at Big D included:

• Meeting up with “The Shadow,” a legendary ultra runner who wears a race shirt that looks like a “tuxedo.” He rivals Rene Villalobos, aka “The Machine,” in the number of ultras and marathons he participates in the great state of Texas.

• Running with the “elusive” and “lovely” Kim Dahany of RAW for a short time until stomach problems forced her to slow her pace. To her great credit she battled this along with the intense heat and still managed to finish. It was a very gritty and impressive performance.

• Playing “leap frog” with Dallas running icon, Ken Ashby for most of the marathon. This man “loves” to run! He is in his 50s, but don’t let that fool you. Until, I started training with RAW, he used to “bust my chops” late in the longer distances. Today would be a different story though.

• Using the “Deep Ellum” Tunnel for shade from the brutal heat. What a Godsend! At this point at mile 24 around 11:30 am, the temps had soared to almost 90 degrees. There was little shade to be found along the concrete-baked streets of this section of town.

Runners all around me were slowing to a zombie-like crawl. Even the aid station volunteers were suffering badly. Some of the younger kids were sitting down to rest. The Gatorade was getting warm, microwaved by the sun. Geeez, a bag of ice would have been great at this point.

At the half way point I still felt strong, despite the heavy rollers in the neighborhoods north of White Rock Lake. The Succeed! caps were helping to ward off any cramps that plagued my hamstrings last year. I have also found that strengthening my lower back muscles was beneficial.

I was trying to push the pace until mile 21 when the course turned away from the lake and started its steep climb back toward downtown Dallas. It was at this point I saw Ken Ashby start to make his signature surge late in the run. “Well, that’s the last I’ll see of him until the finish,” I muttered. At least I had some fun trying to stay ahead of him up to that point.

Token Street must be one of the steepest hills in this part of town. It’s great for doing hill repeats, but a daunting and mammoth climb for a runner this late in the marathon, especially in hot weather. I was glad now I had worn my sun cape.

At mile 25, I couldn’t believe my eyes. The normally resilient Ken Ashby was walking and I was actually going to pass him! Must have been the oppressive heat. You start running too fast in these conditions and one can really start feeling nauseated or start cramping in a hurry.

I decided then I just wanted to finish and get off the course. Surprisingly, my legs had some kick left, so I hammered the last mile passing listless runners by the dozens. This was the “big payoff” for going out easy in the earlier miles.

My finishing time that day was 4:14:27. I grabbed a blue ribboned finisher’s medal and headed straight off to work that afternoon at the hospital. I felt a little sick to my stomach right afterwards, so I didn’t immediately notice what was written on the ribbon portion of the medal.

As I was displaying it inside the pharmacy, I noticed it read “Top 100 Finisher.” Holy smokes! No wonder this finisher’s medal looked so much nicer than last year’s edition. It turned out all those runners I had managed to overtake in the last mile was the difference.

Having a good tactical plan, executing it, and knowing the course can really payoff handsomely on race day, especially under harsh weather conditions and through difficult terrain.

The Big D InfernoBy Thomas “T.O.” Okazaki

Thomas “T.O.” Okazaki beats the heat at Big D to finish in the Top 100.


How I Lost My Monster Appetite and 19 Pounds In 7 weeksBy Marty Metzger

Many of you have asked for these details, and

others are tired of hearing me answer the same questions over and over again, so here is my story. By the time you read this, I expect to be about five pounds away from my goal of losing 28 pounds. No surprise, I’ve also noticed a significant improvement in my running. At my last 5K, I lowered my PR from 2003 by 1:55, as it was like someone had removed a backpack I’d been running with.

I started running to stop getting any fatter, and having seen the results on people like Tim Brenner, I thought that if I just ran longer, I too would get to that magical point where I could eat whatever I wanted, and the pounds would just fall off. I became a marathon runner, but wasn’t there yet. I became an ultra marathon runner, and still didn’t reach it. Finally, I found that the point for me was when my

training cycle peaked at 100 miles/week. The problem is that I can’t, and really don’t want to maintain that level.

The two things that did get me to that magical point are clinical hypnosis, and the Cybex elliptical trainer. The machine was recommended by Amy, my personal trainer at the Southlake 24 Hour Fitness. Where I normally burn 600-800 calories in an hour of running, on the machine I burn more than 1,300 calories per hour, and 1,850 during pick-ups. Setting the machine for max elevation and resistance, I could only

do a few minutes at a time when I started, but am up to one hour and 20 minutes and with a goal of two hours later this year. Running in the park seems easy after doing this a couple of times a week.

When I started working with Amy, she had me fill out a form about my eating habits. There was no place to mention that my favorite food is a Palo Duro cheeseburger at mile 37.5 of 50, but the survey did make me painfully aware that I had a mental problem (okay, I have a few, but let’s not go there) when it comes to food. I usually ate when I wasn’t really hungry, whenever I was nervous, upset, worried or excited; food was always the key to making life better.

I thought I’d like to try hypnosis, but didn’t want to wager a lot of money on it. Then I saw the ad for $40 group sessions with a money back guarantee. I was skeptical, as it sounded too good to be true, and why hadn’t I heard of anyone else trying it? We all know someone who is or has tried the Weight Watchers, Jenny Craig, Nutri Systems, etc. I started asking around and was surprised how many people knew someone who had a positive experience with hypnosis. There was Byron, and the guy at work, and the list goes on. Their stories added hope. After checking their satisfactory record (and membership) with the Better Business Bureau, I figured that at worst, it would be an interesting evening of entertainment, and I rationalized that if it helped even a little, the cost would be offset by savings in food cost. What I failed to consider, was the cost of replacing my wardrobe.

Clinical hypnosis is nothing like what you may have seen on TV or on a stage. It’s more a state of heightened awareness where you can choose to accept or reject any of the suggestions. The group sessions are held monthly at the Bass Pro Embassy Suites, as well

as Arlington, Richardson, Mesquite, Frisco, and around the country. The dates appear on the web page every three weeks or so, and drop off as they pass, so you may have to check back for next month’s dates and locations. If interested, click on each of the four tabs at the top www.healthywithhypnosis.com A couple of the more impressive parts of the program include:

• Repeat the session monthly for free, for life

• Receive a refund up to 10 years later

• Eat the same stuff, you just want much smaller portions of it

• Increase your thirst for water, which means additional exercise running for the restroom all day long.

• Become much more aware of feeling full, sooner, and don’t begin to eat when you’re not hungry. The

effect is similar to gastric bypass surgery, shrinking the stomach but without the risk or expense.

Immediately afterward, I executed the test plan I’d been looking forward to all week. I love Sonic blasts, and I’d have to drive right past Sonic on my way home from the seminar, so would I want Reese’s Blast or not? Keep in mind, I usually eat a large, and then half of my wife Tia’s. Sure enough, I’m driving home and the steering wheel jerks predictably, as if on auto-pilot, delivering me into the drive-in where I’m more recognizable than Norm at Cheers. I ordered a regular instead of a large blast, ate only half of it, and felt incredibly full. Not only was I full, I didn’t want any more. The other half went in the freezer.

For lunch the next day, I ordered a half sub instead of a whole, ate only half of the half, and saved the rest for the next day. My habits have changed from cleaning my plate and Tia’s, to asking the waiter to wrap up half of mine before it comes to the table. I still eat three plates worth at Double Dave’s, but now there are only two or three slices on each plate, instead of as many as an engineer could stack up.

The program strongly suggests not weighing for the first two weeks, but I couldn’t resist. After a week, I knew my stomach had shrunk quite a bit, but I was down only a pound or so: That’s nothing for someone weighing 210. On the eighth day, however, I lost another five pounds, three more on the ninth day, and the rest of the weight was history…just like my monster appetite.

I normally burn 600-800 calories in an hour of running, on the elliptical trainer I burn more than 1300 calories per hour

Mini-Marty shows 99% of success is half mental.


In Step With Jeff Garber

How long have you been running? I ran in high school and then only occasionally until going “full time” in 1994.

Why running?It provides me a reason to visit various places and meet people.

How long have you been a RAW member? Approaching three years.

How did you find out about RAW?It was by word of mouth, possibly from Terry Marcott. I sat next to him and his wife on a flight to the Boston Marathon one year.

Who was the first person you met at RAW, or that first showed you the trails or really “took you in?”Terry Marcott, Craig Minyard, Duncan Stewart, and a few others all ran with me.

Do you do anything special before or after running or do you have any pre- or post race ritual?Before I run I double-check to make sure I have a key in hand to get back into the car or house. I’ve had to pay a few locksmiths to get back in.

What has been your fondest running memory?I ran my first road race in 1979. It was on a warm evening. The race was 3.3 miles with a few hills. Everything was going great until about 100 yards from the finish line. Maybe I was nervous, but I had to stop

and “lost my lunch.” After a minute or so, I heard my younger brother yelling at me to finish the race because the second place guy in my age group was closing in on me. I won my age group in 21:27, beating the second place guy by three seconds.

What do you consider your biggest running achievement?Breaking three hours (2:59:59 gun time, 2:59:36 chip time) at the 1998 Boston Marathon.

What running gear would you never travel without?Shoes

GU, Gel or Gatorade?Gel

What has running taught you about yourself or what have you learned about life through running?I’ve never thought that in-depth about running.

Anything else you’d like to add?Great group of people in RAW.

Jeff running a step ahead of Ken Hall on a hot day.

Competition: The What and WhoBy Jeff “Barney” Barnhart

Have you ever thought of the word competition and what it really is

and who it can involve? There are few words in the sports and running world that can take on so much meaning. The Oxford Dictionary defines competition as a “noun — 1. the activity of competing against others. 2. an event or contest in which people compete. 3. the person or people with whom one is competing.” But is this too simple of a definition?

As I look at the word competition, it can be defined an arch rival or archenemy such as a cross-town high school or another college in the conference. In these cases it is where you want to win the game more than any other one during the season. This type competition becomes deeply emotional, where it drives the fan to dislike the other team and, at times, to an extreme. A good example of the extreme is in the European soccer leagues, where can be taken to a level never seen by others in the sporting world.

Competition can also be on an individual basis, where you are

competing against your nemesis on another team or just an individual you compete against on a regular basis and seem to always battle with to the end. This again has the tendency of being an emotional dislike towards the individual and many would do almost anything to get the upper hand.

But then there is the other side of competition, the friendly side where you compete against your training groupies or buds and want to finish ahead of them just to have some of those precious bragging rights. Before an event, the competitors will jab each other about not keeping up or going as fast.

Familiar statements are, “Is this pace too fast or distance too long for you?” “Are you sure you are ready for the race?” or there is the side of the sandbagger where disinformation is being disclosed to the other competitors. “I really don’t think I am ready for the race,” or “I am just going to take it easy this race and run a slow pace.” On race day these competitors are ready to sneak up and challenge you throughout the event. This is again where the fun and

enjoyment really comes into play for the competitors and the competition.

Competition in many ways drives an individual to push harder, faster, and farther during the training process. Competition, therefore, allows individuals to obtain success where it would not normally be achievable.

The last area of competition is the predominant in the running world and is probably the most feared of the competition: the clock. The clock as the competition is one of the worst. Without words it speaks louder than anyone or anything else in the end. The clock does not lie and will at times get you to say, “How can that time be right?” The ultimate victory over this competitor is beating an expected or predicted time.

In the end it is not always who wins or loses but the rewarding experiences of the competition, whether it is against your archenemy, nemesis, friend, the clock, training partner or however you define your competition.


A Race to Remember: OKCBy Thomas “T.O.” Okazaki

Clear blue skies, low humidity and cool temperatures in the mid 50s

greeted the runners at the start of the 6th Annual Oklahoma City Memorial Marathon. After participating in the past two marathons here, one couldn’t ask for more ideal conditions at the start, especially in OKC this late in the year.

Yes, there were the usual gusts of wind coming from the west, but I found those to be refreshingly cool, especially at the halfway point of the marathon along OKC’s outdoor training Mecca of Lake Hafner.

We had an outstanding pre-race dinner at the favorite RAW destination, Papa Dio’s. Those attending included: Jessica Richardson and Rick Hanson; Dr. Mary Beth Crane, Lori Cerami, Jill Monts and me. The food and service were outstanding and we thank all members of RAW again for recommending this fine dining establishment.

At the race expo, Tom Goodwin and I managed to meet up with Dale Mauger, his charming wife and the rest of his family. Registration was a snap. A volunteer personally helped the runners look up their bib numbers. I was even allowed to pick up Alan Noell’s race packet since he was flying in that evening. Certain hotels in the area were also offering a marathon rate and that proved to be helpful for the old pocketbook.

The wide streets during the first couple of miles really helped to spread out the runners. During the first half of this marathon there were a lot of small uphill grades that can slowly grind a runner’s legs up. The aid stations seemed well stocked with fluids, along with pretzels and some bananas, oranges and Snicker cubes.

There were plenty of time clocks deployed along the course. In addition there were giant place cards that gave a range of projected finishing times listed on them. (Good thing, too, because my watch was broken!) Giant banners were also used as mileage markers, although occasionally they were difficult to read when not unfurled by the wind.

Crowd and volunteer support, were excellent. The citizens of OKC really come out and support this event.

Tom Goodwin and I ran a strong first half, but both us cratered badly toward the end. The weather really warmed up late in the marathon. A heel injury from the previous week flared up and I ended up hobbling home toward the finish.

That’s okay though, because I ran this marathon in remembrance of the victims of the tragic OKC bombing. All runners who register for this event have the opportunity to select and honor a victim by signing up at the race expo and wearing a bib with their name on it.

These folks no longer have the option of ever signing up to run a marathon, so I figure I could manage to find a way to drag myself a few more blocks farther, under the circumstances.

Emotion is what sets this great marathon apart from others. A finisher’s medal for a marathon is hard earned. Watching some of the runners gladly leave their precious medal draped over one of the 168 chair monuments inside the OKC National Memorial for the victim’s family is truly a touching tribute.

Even though a runner may not have achieved a particular finishing time or goal at this race, at least, one can be proud for participating in an event that is truly meaningful and powerful emotionally in every sense of the word.

Pictured from left to right: Jessica Richardson, Rick Hanson, Lori Cerami, Dr. Mary Beth Crane, Thomas Okazaki and Jill Monts at the pre-race dinner at Papa Dio’s.

“It truly is a race to REMEMBER. The most inspiring part of the whole day is at “Dark 30 Hours” at the Oklahoma City Memorial with a lovely service. It is so tranquil at the reflecting pool in a place where such horror took place. Quite inspiring and emotional, even for some of us old hard *$$’s.” Dale Mauger of RAW


I’m not much of a star-gazer, so when I was privileged to host Runner’s World

writer and superstar, Bart Yasso, for a weekend, I knew it would be a chance to compare training strategies with one of the elites. Bart’s career spans decades and his knowledge is astounding. In fact, he has probably forgotten more about training techniques than I have ever learned.

But this wasn’t about who knew more. No, it was “old school” versus “nu skool.” This was a chance to compare 21st century skills to those of another era. Bart was the perfect guest and just as anxious to compare notes. Obviously, we were both going to benefit from combining our great running minds. I’m sure you will start seeing some of the ideas below in future issues of Runner’s World. Just remember, you read them here first.

I did not allow myself to be intimidated by such a prominent figure. In fact, I believe that my personal record, PR, set in San Antonio is faster than Bart’s time in the San Antonio Marathon. I searched the race’s compiled stats and sure enough, I didn’t even find Bart’s time. It could have been because I gave up after scrolling all the way down to the Ws. I just didn’t have the patience to work my way further to the Ys.

To start off, Bart brought out the “Yassos.” Wow, the big guns right off

the bat. This technique is ingrained in runners of all skill levels and it’s named after the man. Bart explained that he discovered through his own training that if you want to run a certain time in a marathon, such as 3 hours and 30 minutes, also referred to as 3:30, then you should be able to work up to several 800m repeats in the same time in minutes and seconds. Therefore, to run 3 hours and 30 minutes, 3:30, a runner should be able to run eight to ten 800m repeats in 3 minutes and 30 seconds, also 3:30. As long as all other aspects of the training are going well, this is an amazingly accurate predictor for marathoners.

I acknowledged Bart’s technique and it’s a worthy tool for any marathoner. However, in this day of more work and less personal time, more runners have to multi-task for their marathon training. One of the best methods that I discovered to prepare for a marathon was doing house chores.

I started Bart off slowly with washing our lunch dishes. This simple task combined hand-to-eye coordination, organization, and training in wet conditions. Bart breezed through this, so we moved to task two. Bart had to climb a 20-foot ladder and change a light bulb in our vaulted ceiling. This is an ideal chore to build leg strength and balance. As the Himalayan veteran descended the ladder, he admitted that these training techniques had some

real validity. It was making him re-think his own approach to training. In fact, he said he had some great projects in his own home to demonstrate these techniques to fellow writer and friend, Amby Burfoot.

I saved my top training method for last. This was really going to knock his socks off. I had Bart change one of our ceiling fans. I explained to him that there were several aspects tied into this one task. First all, standing up exerts the legs. Second, working with your arms over your head simulates the shoulder and arm fatigue late in the race. Bart agreed that this was so clear now. Why hadn’t someone thought of it earlier?

He asked me if the electricity was turned off and I calmly explained that it wasn’t. Marathon training and running can be fraught with danger. There can be slick pavement, cars getting too close, and like the 2006 Austin Freescale marathon, a herd of deer running over runners. Changing the fan with the electricity still live would closely simulate marathon conditions. Bart would need to focus and concentrate, just like the last few miles of a race.

Bart was working well and really getting all the benefit from my instruction. But then there was a ZAP! and a flash of light. Bart was knocked back a bit, but undeterred. Feel the burn, Bart. Feel the burn. Oh, and here is one of your socks.

A Chat with a Legend:Bart Yasso Discovers Training Techniques of the FutureBy Kevin Wessels

On April 1st, LGRAW dominated the inaugural DAM Run 10K race at Lake Lewisville. The event was

organized by the Lake Lewisville Environmental Learning Area (LLELA) and the U.S. Army Corps of Engineers. The mission of LLELA is to preserve and restore the native habitat and biodiversity of the nearly 2,000 acres of LLELA managed property. The race was free to the public in an attempt to increase awareness of LLELA and also as a trial run for a full fledged event in the near future. The 10K ran uphill for the first 1.5 miles alongside the dam and then on

top of the dam. Runners ran an out and back three miles on top of the dam, seemingly into the wind both directions. The last part of the course screamed back down off the dam, with a long straightaway to the finish. Rick Hanson was the first to cross the 10K finish line, followed by Jeff Garber. Rick Sanford finished 4th and Kevin Wessels was 5th to complete LGRAW’s domination. When questioned about the quality of the competition at the DAM Run, the response from the LGRAW contingent was, “Hey, we can only beat the runners who show up.”

The DAM RunBy Rick Sanford


Renewing a Great Tradition

Like the glitzy award shows on TV, LGRAW put on a top-notch event and

resurrected the annual awards banquet. Planned by Tony Domeniec, Joe Luccioni, and Marty Metzger, the night was filled with laughs, applause and awards galore.

After a rousing address to the attendees, President Kelly Richards turned it over to the guest of honor, Runner’s World and running legend, Bart Yasso. Bart showed a stunning presentation called, “Never Limit Yourself to Where Your Running Takes You,” filled with pictures and experiences around the world. When you see Bart’s encounters first hand, you can appreciate how important running can be. From a lap around the west loop with your best friend to running in Africa, there are no limits.

The rest of night was dedicated to RAW’s RCAA (Road Runners Club of America) award winners.

Bart Yasso proving runners can live like rock stars! Pictured from left to right: Kathy Loewen, Julia McCloud, Staci Rivero,

Cindy Lee, Kelly Richards and Noreen Henry.

Gunga Din Award Rick SanfordWow-Zer Award Thomas OkazakiFemale Comeback of the Year Teri LeeMale Comeback of the Year Gary HowsamEnergizer Bunny Dan ColeI Take All the Credit Award Byron BenoitWhy Am I Out Here? Alan EngischKeeping Us on the Straight and Narrow Craig MinyardFashion Statement Male Mike EcclestonFashion Statement Female Staci Rivero

InspiRAWational MaleTony Flesch

InspiRAWational FemaleBridget Smith

Volunteer of the YearGloria Bush

Most Miles Logged RunningJack Hase

Most Miles Logged WalkingTia Metzger

Recognition CertificateKelly Richards

RAW HandymenDan Cole, Mike Eccleston, Jeff Barnhart, Ken Macinnes, Tom Byno, Henry Galpin, Thomas Okazaki, Jon Korte, Chris Reyer and Jack Hase

Recognation of Race DirectorsRick Sanford, Catherine McCauley, Tanya Bubash, and John Bush

RRCA Award Winners

Southern Region Male Runner of the Year Mark MillerSouthern Region Female Masters Runner Up Adrienne StipeSouthern Region Male Masters Runner Up Craig MinyardSouthern Region Male Masters 2nd Runner Up Tony FleschSouthern Region Club Writer Gregory LaMotheSouthern Region Club Writer Runner Up Kevin Wessels

2005

LG

RAW

BA

NQ

UET

and the award goes to…

congratulations to all of the award winners!


Renewing a Great Tradition

Bart Yasso sharing a running story with Kathy Loewen.

Running star Thomas Okazaki receives an award from T.O. impersonator, Marty Metzger.

Running inspiration Tony Flesch with Kelly Richards and Tony Dominiec.

Banquet quote-ables

“Willhoites exceeded our expectations, allowing us to get over 100 people through the catered buffet line in less than 25 minutes. Gregory “Spareribs” LaMothe and Byron Benoit had me laughing so loud that I had to put my head under the table to keep from annoying other people. I was in tears. ~Marty Metzger

“Yes, the food was great — way better than the normal buffet shuffle. I thought perhaps Marty had experienced a great shock like finding out that ultras rot your brain or something. Some of us were really glad that Bart ran in all those harsh environments and showed us the evidence — so we would not have to do them. Others were thinking: well, if he could do it…The Spare Ribs and Mini-Me show was drolland informative and toned down sufficiently for the extended audience in the hall. Thanks for that. There was however too much of that guy T.O I mean one minute he was all conservative and suited to the momentous occasion. And then next minute he runs up on stage shamelessly promoting his UltraRunner cover shot in his ultra regalia. Joe and Tony convinced us once again that they were…I don’t know I forgot what I was going to say. And we had a pretty good view of…K2”. ~Alan “7:10” Englisch

“The feel good stories of Terri Lee & Tony Flesch made my night. Marty’s T.O. was dead on”. ~Byron Benoit

“We were so impressed with the banquet and cannot wait until next year! We feel very privileged to be a part of such a fine group of people!” ~Janet Dixon

Thank you RAW for a thoroughly enjoyable and entertaining evening. As I alluded to at the end of my program, runners are just cool people and this guy from Runner’s World has just met the coolest running club in the world. ~Bart Yasso

“OK, here goes off the cuff — What a great night! I really enjoyed Spareribs’ impression of Squishy doing morning announcements, and it was great meeting Bart Yasso in person! I think the awards went over well, too”. ~Courtney Noell

Marty Metzger’s wannabee behavior underscores the necessity and value of “gray power” to this club! ~Chris Reyher

“Thanks to Kelly “K2” Richards for landing the legendary runner and professional speaker, Bart Yasso, who more than lived up to his reputation and was fun to hang out with!” ~Marty Metzger

Our distinguished, if not gray-haired, emcees.

Gregory LaMothe and Byron Benoit provide a raucous review of 2005.

Tia Metzger pauses for a photo with Kelly Richards…she was later seen logging

more miles toward the 2006 award.


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.

In the early evening all of the VIPERs were finally united and headed to the expo where they met up with Tom Ruyle, a transplanted Utahan RAW member. The expo was nice and after everyone spent their cash they were ready to head out for dinner. On the way out who did they run into but their new friend Kosgei. At his insistence they joined him for dinner at the pasta party. At dinner the VIPERs were introduced to several other elite runners including Daniel Cheruiyot who was making his marathon debut. K2 rubbed calves with Daniel, just for luck. Even

though there was an elite runner at the table, the local news selected Tini for an interview, which she declined. Surprisingly, K2 volunteered and then suggested they might want to interview Kosgei who stood a chance of winning. K2 and Kosgei’s interviews were the leading story on the 10pm news.

By 10am the next morning the VIPERs were enjoying custom made omelets at the VIP-access-only Skybox in Olympic Gateway Plaza. Shortly thereafter they became thirsty and headed to Squatters Brew Pub. Flash got a taste of Polygamy, Porter that is, but his favorite was Chasing Tail (ale).

Next they adjourned to KK’s room for a short nap to rest before the remainder of the VIP events. Upon arriving at the post race celebration and award ceremony, several of the elite runners requested to be seated with the VIPERs. Soon, nearly all of the award-winning racers were gathered around the VIPERs. Whether Kenyan, Ethiopian, European or American, runners are runners. Despite language barriers or significant differences in PRs all had a good time.

The evening was far from over when the VIPERs along with elite runners; Daniel, Abebe Yimer, Becky Sondag and Michelle Chille headed for the dance floor.

One might have expected Sunday morning to be quiet in SLC but to the contrary. As the VIPERs departed the hotel for breakfast they stepped into the middle of Utah’s second largest parade, called the Gay Pride Parade. While the Kenyans may have been fast these participants were racy!

Speaking of racy, the VIPERS did run in Salt Lake, but that’s another story.

From the Tabernacle to the “TAVERN”acle Salt Lake City has an Event for EveryoneKirsten “KK” Keats, the first delegate from RAW arrived even before the Kenyans in Salt Lake City and immediately informed everyone that she was a VIPER (VIP Elite Runner) compliment of Bart Yasso and Divine Racing. This awarded her a room on the concierge level where all the other elite runners were staying. The rest of the group from RAW soon learned how valuable staying on the elite-level would be.

Kelly “K2” Richards was next to arrive and immediately called home advising the other VIPERS to bring sunscreen because things in Salt Lake were HOT! In order to cool off, KK and K2 hit the Wasatch Brew Pub nestled in the mountains of Park City.

The next elite runners to arrive in town were the Kenyans who joined K2 for breakfast until they had to literally run out for their press conference.

Staci “Tini” Rivero and Tony “Flash” Flesch arrived midday Friday and met up with K2 (while KK worked), for sightseeing. The first sighting was K2’s newest Kenyan friend, Abraham Kosgei. Kosgei is Swahili for Flash, meaning fast people. After much excitement and picture taking the VIPERs visited the Tabernacle, Salt Lake Temple, Beehive House, Social Hall and Brigham Young Park. For lunch they partook in a Salt Lake City (and K2) favorite — hot dogs from the street vendor, eaten in the park waving to KK in her office, who was still working.

Charlie’s Angels, VIPER style. Tony Flesch poses with beer and ladies, Staci Rivero, Kirsten Keats and Kelly Richards.

winner

One of the things that makes this club great is so many people devoting their time to promote the spark of our sport. We had one clear winner for this issue, someone who wanted an event to recognize not only individual accomplishments, but the contributions that others have made to the club over the past year. The nomination read as follows:

“I’d like to nominate Joe Luccioni. It was his vision and perseverance that saw the return of the RAW Awards and Recognition banquet. This was our first banquet since 2001. At every roadblock, and there were many, Joe found a way to make it happen. His persistence resulted in a special evening that won’t soon be forgotten and will be difficult to top next year.”


Muenster 31st Annual German Fun RunBy Rick Sanford

On April 30, LGRAW descended upon Muenster, Texas, to battle the hills and partake of the fine food and drink

offered at Germanfest. The race starts at noon, which means it’s nice and warm with the sun directly overhead. I put on sunblock every year, but it never seems to help and my shoulders always get burned. I’m not sure why it starts at noon, but I’d wager it has something to do with a state law that doesn’t allow them to sell beer until that hour. Even though each race entry comes with two drink (beer) coupons, I didn’t see a single RAW member back away from the starting line and head for the beer at the starting gun. The first time I ran Muenster, this was the tactic my brother employed. He said, “Let me get this straight. For $20 I get a t-shirt and beer tickets? I’m in.” He paid his entry fee, put on his t-shirt, threw away his race number, and headed straight for the beer garden. I think he muttered something like, “You know where to find me.” This may be a practice I’ll need to resurrect next year, but give our runners credit for earning their post race beverages.

Anyway, back to the race report. LGRAW had many fine performances despite the heat and hills. Mindi Rice was the overall female winner in the 15K, and Jon “Polar Bear”

Korte was the male masters winner in the 15K. Mark Miller was the overall winner in the 5K, one day after placing second in the Hound Dog Hustle. Several RAW members ran PRs and age group awards were won by: Kirsten Keats, Kelly “K2” Richards, Kat Loewen, Rick Sanford, and Don Nelson. Rambunctious RAW members attracted plenty of attention throughout the day. It was a combination of fast times, flashy attire (those black singlets are SO SHARP!), the

loudest finish line cheers, the loudest awards ceremony cheers, and the best dancers. I’m quite certain that beer had nothing to do with our rowdiness or the free-spirited nature of the dancing.

One RAW member told me how they kept getting upset by the markers on the course that referred to the “German Fun Run.” I was told that there was absolutely

nothing fun about the run, but I certainly saw people having a whole lot of fun after the race. Muenster is one of the most challenging races in the area and the post race activities are a blast. If you go next year, be sure to hang out for A Hard Night’s Day, the Beatles tribute band. You won’t be disappointed. Special thanks to Pam Truhn who snapped some great photos, and Mark Sparks who ran in many of the 15K runners after he finished the 5K.

Runners race off for a day of fun and hills…and more hills…Mark Miller and Mindi Rice take off in the lead to win 1st overall in their gender categories.

Rambunctious RAW members earned their awards and refreshments after a tough race.


When one of my colleagues, Mike Haefner, suggested we join him for a run across the Grand Canyon and back in a

single day, I thought it was a little crazy. However, Daryl Laney and I didn’t need much arm twisting and so we had our little running adventure on the Saturday of Memorial Day weekend.

Our run started on the North Rim at 5am with just enough light to start running down the North Kaibab Trail. The scenery is not what one would associate with Arizona. The North Rim is 8,300

feet above sea level covered with pine and aspen forests. There are three water stops on the way down; we carried an assortment of sports drink powders, bars and gels, with a goal of eating 300 calories per hour. Daryl won the food diversity award ― from pistachios and dried mango (yum!) to foil-packs of tuna (burp!). At 8am, after 14 miles and 6,000 feet of descent, we arrived at Phantom Ranch.

We spent about 15-20 minutes at Phantom Ranch sitting under giant cottonwoods, then we crossed the suspension bridge over the Colorado River. The river was a clear emerald green and absolutely beautiful. We started climbing the Bright Angel Trail, which gains 5,000 feet up to the South Rim. It’s mostly switchbacks the whole way and the upper section has little shade, which was very noticeable as the sun rose higher in the sky. We made a couple of stops to replenish water and hit the top at about midday. I was feeling a little beat-up and figured lunch would really, really help.

Lunch was great: ice-cream and junk food. We took a shuttle over to the store to stock up on Clif Bars, Gu and snack food, then another shuttle over to the South Kaibab Trail and started down at 2pm. This trail has no water stops and it was surprising to see how many people were ill-prepared to hike it. There’s no shade at all. It’s a short steep trail that is seven miles to the bottom and consists mainly of steps made of logs and rocks that have been chopped up by mules that carry tourists up and down. It’s also very exposed, fantastic scenery and with an incredible view over the edge of a 2,000 feet dropoff by the trail’s edge. We were back in Phantom Ranch along the Colorado River a few minutes after 4pm.

After a 15 minute rest and snack stop, we started running up the North Kaibab Trail, the same one we’d descended in the morning. Just north of Phantom Ranch, we sat in the creek for about 10 minutes with the chilly water flowing over our legs. That felt great. The first 10K or so is a slight incline the whole way, gaining about 2,000 feet up to the Cottonwood Campground. After that, my quads were pretty much toast and I couldn’t run much. Not to worry, it gets real steep just after that and the plan was to walk anyway.

The last few miles has gains of 4,000 feet. We used our headlamps for the last couple of hours, walking in total darkness. We stopped every 30 minutes or so to take electrolyte tablets and to choke down a Gu packet. I think Mike would be happy if he never saw another Gu packet! The last part was just cranking up steep switchbacks that required different muscles, so I started recovering a little, but I was very happy to see the top. We got back to the car at about 10pm, 17 hours after we’d started, 45 miles of trails, 11,000 feet of descending, 11,000 feet of climbing.

After we drove back to the cabins, we got out and immediately started shivering. It’s cold up there, maybe 40 degrees, and we were pooped. Still, we did manage a celebratory round of Hefe-Weizen at the Saloon, which was unanimously voted “Best Beer Ever.” Finally, we went back to our huts for hot showers and to crash.

Chris Haefner, Brenda Laney and Helene spent the day hiking down to the Cottonwood Campground and back, with a side excursion to Ribbon Falls. Going a little slower, they got to appreciate the geology, flora and fauna of the canyon. They also had time to admire the smelly green nuggets left by the mules. During lunch at Ribbon Falls, Brenda admitted that it was her first ever hike. Then, in the steepest part with two miles to go, she proclaimed, “Now I’m an idiot like the rest of you guys!” Welcome to the club, let’s give her a Clif Bar for effort. At least she can’t get on Daryl’s case any more.

Sunday’s activities included: waking up, eating breakfast, taking a nap, eating lunch, going to the gift shop, taking a nap, eating dinner, calling it a day, and going to bed.

Hiking the Grand Canyon: Rim to Rim and BackAlan & Hélène Walker

Chris Haefner, Brenda Laney and Hélène Walker hiking through the Grand Canyon.

Mike Haefner, Daryl Laney and Alan Walker taking a break during their 45-mile trek across the Grand Canyon.


RAW Fairest of the Fair!Chris Reyher

On Friday morning, May 12, RAW rolled into the Grapevine Convention Center to participate in the

Grapevine Employee Health Fair. The health fair is presented by the city of Grapevine to showcase nearby health related facilities and organizations, both public and private. The Health Fair is an exclusive offering by the City of Grapevine to its employees. Select vendors are invited to participate.

This was RAW’s second year to participate in the fair. Hélène Walker, Tony Flesch, Thomas Okazaki, Ray Harris and Chris Reyher staffed the RAW Booth armed with RAW literature and coffee cups to give away and Hound Dog Hustle t-shirts to raffle off every thirty minutes. The raffle was very well received and attracted a lot of traffic to our booth.

About 70 vendors were provided booth space to advertise and in many cases demonstrate their services. Representatives were on hand to familiarize and discuss their organization with those who visited them. Vendors ranged from Hospitals to preventative healthcare facilities to health clubs to one very fine running club!

We gained several new prospective members. All who visited us seemed to enjoy their time with us. Many employees would proudly tell us how they have personally supported us with city services before, after and during our races.

The fair began at 10am and was over at 2pm. A free lunch was catered by a local steak house. City employees are given paid time off to attend the event.

RAW Movie NightOnce again, RAW was blessed with perfect weather for another installment of RAW Drive-In Movie Night. The featured film was The Runner, directed by JB Benna. The Runner documents ultra-runner David Horton’s attempt to set the speed record on the 2,700 mile Pacific Crest Trail. The movie was riveting and inspiring, capturing the amazing scenery along the trail and the whole range of emotions Horton experienced during his journey.

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Be prepared. Nothing generates race day confidence like knowing that you’re in great shape. If you’re not, nothing you can do in the pre-race hours will make up for it.

Take care of the details. Make sure you’ve packed your racing shoes, shorts, RAW singlet, ect. Double check the race details (location, start time, ect.) and print off directions to the race site if you’re not familiar with the area. The more details you attend to ahead of time, the less mental energy you have to expend worrying about them on race morning.

Wake up, and arrive, early. I like to arrive at race site one and a half or even two hours before start time. This allows for plenty of time to register, pick up your packet, scout out the start/finish areas, ect. It also provides a time cushion for getting lost on the way or a flat tire. Generally, the bigger the race, the earlier you should arrive due to traffic, parking, and crowds.

Develop a warm up routine. You know what warm up works for you. Just make it a routine so that it feels comfortable and familiar.

Deal with that most important of pre-race business. I think you know what I mean. I always pack a roll of toilet paper for that urge to “go” in the minutes before the race.

Relax. Some pre-race nerves are inevitable, but try to calm down and enjoy the experience. After all, this isn’t exactly a matter of life and death.

Do a few strides in the moments before the gun, line up, and look forward to the experience. Sure it’s going to hurt, but this is your chance to let all the training you’ve done come shining through.

Remember the quote one of my old coaches passed along: “Sex before a race? Fine, it will do you no harm. Just try not to distract the starter.”

On Your MarkRace Tips From Mark Miller,RRCA Southern Regional Runner of the Year


New membersCrisann BeckerMary Jane BemisLinda BradfieldAmy ByrumRos DalrympleDavid DaltonHelen DiCapuaMarina DooleyTrish FieldMelissa HassanPaige HendersonDarcy KoniecznyMark & Teresa LehrmannRichard MaasJessica RobertsDrayton ShanksRick Walker

RenewalsByron BenoitAmy BerryhillMarian ColoradoDeborah EvansRobert Vaughn and Allison GrayShannon KrausRita LawDennis NovakThomas Y. OkazakiStacie SauberDoug ShanahanJohn St. JohnLiz Tinch

MEMBERSHIP UPDATEWelcome to all our new members

Keep your RAW membership current

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

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

Of course you can still renew at the clubhouse or through the mail. Fill

out the membership application on pg. 23 and drop it off or send it in.

www.runnersandwalkers.com

CHECK IT OUT ON-LINE!

See RAW members in action by visiting our website at runnersandwalkers.com. You can view a slide show and purchase photos featuring our members at club functions.

Club members running with Bart Yasso.

Four-legged members keeping up with the group.

Keep smiling…enjoy that run!

Jon “Polar Bear” Korte ices the course.

Mary Ann enjoys another great run!

Ken and Kevin race to buy RAW gear.

Wednesday 7am Trail Run

Friday 7am Trail Run

Interested in running trails?Join us for a run on the trails every Wednesday and Friday mornings. The trail runs start at 7am from the clubhouse.


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

From 5Ks to uLtRAs

April 1, Lewisville, TXthe dam 10K trail RunRick Hanson: 37:34Jeff Garber: 40:12Rick Sanford: 46:17Kevin Wessels: 50:27

April 1, Ft. Worth, TXhit the Bricks 5KMark Miller: 16:28.3, 2nd AG, 3rd Overall

April 2, Austin, TXAustin statesman Capital 10,000Jessica Roberts: 1:01:21

April 2, Fair Park, Dallas, TXBig d texas marathonThomas “T.O.” Okazaki: 4:14:27Steve Grady: 4:46:13Ross Darrow: 4:59:41Kim Dahany: 5:37:54

Big d texas half marathonHélène Walker: 2:08:22Cindy Lee: 2:23:59Jill Monts: 2:34:26Alyssa Lee: 2:36:25, 1st RaceMegan Stiefel: 2:36:40Janet Dixon: 3:31:59Mary Schaecher: 3:31:59Judith Busse: 3:32:01, 1st Half Marathon

April 2, Oak Harbor, WAWhidbey island marathonSam Thompson: 3:26:58Alan Noell: 6:01:20

Whidbey island half marathonLisa Noell: 2:47:01Pat Noell: 4:04:09, 1st Half Marathon

April 8, Denton, TXRedbud 5KMark Miller: 16:46, 1st AG, 2nd Overall

April 8, Dallas, TXthe Camper scamper 5KJeff Garber: 18:04Yolanda Hopping: 20:26, 2nd AG

April 15, Ft. Worth, TXthe Komen tarrant CountyRace For The Cure 5KNoel Widdowson: 21:57Steve Bryant: 23:15Darcy Konieczny: 29:05, PRJanet Dixon: 37:08

April 15, Dallas, TXRunaway train half marathonHenry ”Squishy” Galpin: 1:35:15Samantha Galpin: 1:47:53Adrienne Stipe: 1:56:46, 3rd AGCarl Stipe: 1:56:49, 3rd AGHélène Walker: 1:59:57Ross Darrow: 2:08:33

April 17, Boston, MABoston marathonJim Lukanich: 3:21:00Mike “Major Mike” Eccleston: 3:36:21David Ball: 3:45:31Mark Sparks: 3:48:22Gregory “Spareribs” LaMothe: 4:15:00Laurie Lukanich: 4:18:00

April 20, Levelland, TX2006 tAPPs district 1-3A ChampionshipsBoys 800 meter RunAndrew Hale: 2:12:96, 2nd(Earned All District Honors & Qualified For State Meet)

April 22, Southlake, TXdragon Fire 5KJessica Roberts: 28:48

April 22, Ft. Worth, TXFt. Worth Zoo RunCheetah Chase 5KMark Miller: 16:55, 1st AG, 2nd OverallKen Hall: 17:01, MMW, 3rd OverallRick Hanson: 17:08, 1st AG, 4th OverallCraig Minyard: 17:45, 1st AGJeannie Minyard: 26:22, 3rd AG

April 23, Walnut Creek Park, Austin, TXmaze 10K trail RaceTeri Lee: 1:36:15

April 29, Nashville, TNCountry music marathonPam Truhn: 4:49:40

Country music half marathonMark Sparks: 1:39:42

April 29, Oak Grove Park, Grapevine, TXLGRAW hound dog hustle 5KKen Hall: 16:37, 1st Overall, PRMark Miller: 16:39, 1st AG, 2nd OverallCraig Minyard: 17:27, MMW, 3rd OverallJeff Garber: 17:34, 1st AGDuncan Stewart: 17:53, 2nd AGLee Rebodos: 18:55, 1st AGJack Hase: 19:15, 1st AGJohn St. John: 23:34Tony “Flash” Flesch: 24:35, 2nd AG

Richard Fontaine: 27:00, 2nd AGJessica Roberts: 28:10, PREv Barnes: 27:18Mike Evans: 27:31Jill Smith: 28:14Michael Cope: 40:08Marian Colorado: 40:24Guy McCracken: 1:00:17, 3rd AG

LGRAW hound dog hustle 1 milerMatt Loewen: 5:11, 1st Male, 1st OverallFelice Johnson: 7:01, 3rd Female

April 30, Muenster, TXmuenster Germanfest 15KJon “Polar Bear” Korte: 58:49:75, 1st AGMindi Rice: 59:32:75, 1st Female Overall, PRRick Sanford: 1:08:23, 2nd AGMike Evans: 1:09:21Kelly “K2” Richards: 1:11:22, 1st AGSteve “Dog Dude” Rush: 1:12:37Kat Loewen: 1:13:46, 1st AGKevin Wessels: 1:17:57Kirsten Keats: 1:18:07, 2nd AGTony “Flash” Flesch: 1:21:01, PRCindy Lee: 1:37:29Susan Woodward: 1:38:49Louise LaMothe: 1:42:36

muenster Germanfest 5KMark Miller: 16:18, 1st OverallMark Sparks: 21:02Gregory “Spareribs” LaMothe: 22:50Marvin Smith: 25:38Gary Howsam: 27:55Alan Engisch: 32:20Barbara Bowen: 33:11John Bush: 37:15

April 30, Oklahoma City, OKoklahoma City memorial marathonJessica Richardson: 3:43:04, PRLori Cerami: 4:12:51Steve Grady: 4:21:38Thomas Goodwin: 4:26:26Thomas “T.O.” Okazaki: 4:29:39George Rivero: 5:24:25Alan Noell: 5:26:01

oklahoma City memorial half marathonDale Mauger: 1:47:52Mary Ann Cavio: 1:54:59Jill Monts: 2:06:51, PR

May 5, Waco, TX2006 tAPPs state ChampionshipsBoys 800 meter Run 3A divisionAndrew Hale: 2:10:19, 4th, PR

May 6, Winfrey Point, WRL, Dallas, TXWhite Rock n Roll 5 milerThomas “T.O.” Okazaki: 34:54


May 7, Ft. Worth, TXmayfest 10K Mark Miller: 35:16.6, Overall WinnerYolanda Hopping: 42:59.9, 1st AG

May 13, North Richland Hills, TXRun For sarah 5KMark Miller: 16:40, Overall WinnerKen Hall: 16:47, MMWJeff Garber: 17:24, 1st AGCraig Minyard: 18:02, 2nd AGTroy Pruett: 18:07, 1st AGStan Ujka: 18:38, 2nd AGJack Hase: 19:24, 3rd AGThomas “T.O.” Okazaki, 19:53Marty Metzger: 24:15, PRJill Smith: 28:59

May 13, Fair Park, Dallas, TXdino dash 10KYolanda Hopping: 42:12.70, FMW

May 14, Dallas, TXnorth trail half marathonRoss Darrow: 2:09.34

May 17, Dallas, TXJogger 5K series #1Jeff Garber: 18:13, MMWJim Uhelski: 34:39

May 18, Dallas, TXmichelob ultra Katy trail 5KJeff Garber: 18:29, 5th AGl

May 20, Azle, TXAzle Lake 10KMark Miller: 35:28, Overall WinnerJeff Garber: 38:14, MMW, 2nd OverallKat Loewen: 48:05, 2nd AG

Azle Lake 2 milerGary Howsam: 14:26, 2nd AG

May 24, Bachman Lake, Dallas, TXJogger 5K series #2Jeff Garber: 18:30, MMW

May 27, Coppell, TXCoppell stampede 5KYolanda Hopping: 19:37, 1st Female

May 27, Plano, TXPlano Pacers 5KMindi Rice: 18:59, 1st Female Overall

May 27, Fresno, CAnAiA national outdoor track & Field Championships:marathon eventSarah Hale: 3:21:51, PR

May 27, Burlington, Ontario, Canadasulphur springs 100 mile trail RunScott Eppleman: 18:35:56, Overall Winner

May 29, Bath House, WRL, Dallas, TXmemorial day 20KMark Miller: 1:13:57, 1st AG, 2nd OverallJeff Garber: 1:19:44, MMWRoss Darrow: 2:10:16

May 31, Dallas, TXJogger 5K series #3Jeff Garber: 18:27, MMWHenry “Squishy” Galpin: 20:33, 1st AG

duAthLons & tRiAthLons

April 2, Grand Prairie, TXFast And Furious F-1 duathlonKaren Robertson: 1:36:10, FMW

April 8, Southlake, TXiceman sprint triathlon(300 meter swim, 12 mile bike, 5K run)

Scott Decker: 1:02:09, 2nd AGNoel Widdowson: 1:08:23, 3rd AGJeff Barnhart: 1:17:47, PR

April 23, Grand Prairie, TXmetroplex du-2-du duathlon(8 km run, 61 km bike, 8 km run)Scott Decker: 3:13:06Alan Walker: 3:13:19Ted Amyx: 4:07:08

May 7, Dallas, TXBaylor tom Landry triathlon(400 meter swim, 30K bike, 5K run)Ryan Jones: 1:17:49Mark Studer: 1:24:38

May 7, Benbrook, TXtri Benbrook sprint triathlon(300 yd swim, 13.8 mile bike, 5K run)Scott Decker: 1:04:06, 1st AG

May 13, Panama City Beach, FLGulf Coast half ironman(1.2 mile swim, 56 mile bike, 13.1 mile run)Scott Decker: 4:52:35GAlan Walker: 5:25:36

RAW RACE RESULTS continued

PR-Personal Record AG-Age Group mmW-Male Masters Winner FmW-Female Masters WinnerLe

Gen

d

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

First of all it’s not right right right right right right right. See, one shoe wears out quicker than the other. The technical term for what you’re doing is ”hopping”.

And it’s also not left left,right right, left left, right right – or in runners’ jargon: “skipping”. If you are over 9 years old you don’t want to be seen skipping.

Avoid doing left-riiiiihhgggt…ooofff. That’s often been described as “tripping.and falling”. Try and save that movement for trail running. It’s much cooler to fall on trails.

OK, OK, Try practicing left, right left right left right left right while sort of leaping as you go…“Leaping” for the uninitiated is trying to take a way longer step than when you walk. It’s like jumping but alternately landing on one foot at a time. Jumping? Well, it’s not running.

Just get out there and imitate the people in those outfits with that little footprint thing on them and you are probably going to be running…or walking…Good Luck!

Basic Running TipsBy Alan Engisch

Lots of people ask Spareribs for advice and he takes on a variety of very complex problems. Even though nobody asked me I feel I can be of some help to someone who is just thinking about the possibility of becoming a runner. So I am

offering these very basic tips:

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LAKE GRAPEVINE RUNNERS & WALKERS CLUB

memBeRshiP APPLiCAtion

New Membership Renewal

Name ________________________________________________

Address ______________________________________________

City _________________________________________________

State ____________ Zip Code ____________________________

Home Phone ( ) _______________________________________

E-Mail Address ________________________________________

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

Male Female DOB___/___/___

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

Participating Family Members

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

membership dues $20 Single $30 Family Do you need 2 membership cards? Yes No

Signature _________________________________ Date___/___/___

Mail completed application and payment to LGRAW, P.o.Box 2982, Grapevine, tX 76099 or drop in the mailbox at the LGRAW Clubhouse.

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

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

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

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

Contact Kelly “K2” Richards to make a purchase.

good…get your RAWear now!Summer wear: singlets, Cool-Max hats and shortsSafety wear: long sleeve bright yellow shirts

Whether training or racing…always look


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

PRSRT STD AU.S. Postage

PAidGrapevine, TXPermit No. 243

shARe With A VisitoR oR neW memBeR

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

My reaction to meeting Bart Yasso resembled that of a star-struck

15-year-old (except I’m 32). I believe I mumbled something like, “Oh, I trained for Austin using your 800s…thanks for those…um…awesomeness.” As I scurried away I thought, “Who says awesomeness? Is it even a word?”

So when K2 asked if I wanted to write an article about my experience from our post-banquet run with Bart, I hesitated but giddily accepted (after all, I do have a journalism degree). As I sat down to my computer I felt I was prepared for the task at hand. My journalist’s instincts kicked in and I immediately started to jot down the gems of what I knew would become a profound article for The FOOTPRINT:

Twinkle in his eyePeering over his reading glasses(Santa Claus?)Youthfulness in his face

Cargo shorts (nice legs)Navy blue Hawaiian shirt(Jimmy Buffet?)Black socks with Crocs

Ten minutes into brainstorming it was clear that the Santa Claus vs. Jimmy Buffet references just weren’t taking me in a direction I wanted to go. Apparently, the enormity

of my assignment was testing my journalistic talents. So I told myself to forget that Bart is a staff writer for Runner’s World (who?) and father of the ingenious Yasso’s 800s known to runners everywhere. I simply needed to write about my personal observation and experience.

Simply put, Bart is the boy next door.

At the banquet on Saturday I learned he is the most down-to-earth, laid-back, humble person you’d ever meet who just happens to have run on every continent, broken bread with countless indigenous peoples I cannot pronounce the names of, conquered the grueling Badwater Ultra Marathon, plus scores of other accomplishments that occupy the pages of magazines and running blogs across the world.

By Sunday my teenage awkwardness had worn off (turns out it was just the three glasses of wine I had at the pre-banquet cocktail hour), and as we huddled around Bart for a six mile run, I found myself alongside just another RAW member out for a weekly run (although Jeff “Barney” Barnhart’s paparazzi-like stake-outs every quarter-mile were a bit surreal). We talked about music (he likes U2 and African music), concerns about the environment, and

his next backbreaking assignment: The Sanctuary Resort in Arizona had invited him to come and be pampered for the next few days. But Bart wasted no time in admitting how good he has it, saying, “I have the best job in the world.”

By the end of our run, Bart Yasso was huffing and puffing right along with us which I found to be an endearing reminder that he puts his running shorts on just like the rest of us…one beautiful leg at a time.

The Celebrity Next DoorBy Julia McCloud

Bart Yasso waves to paparazzi, Jeff “Barney” Barnhart, at one of the quarter-mile stake-outs.

Documents

July 2006