january 2008

FOOTPRINTLake Grapevine Runners & Walkers January 2008

www.runnersandwalkers.com

Cleghorn? Leghorn? Bruce and Kathryn Gleghorn? Who are they? This is probably what crossed many RAW members’ minds as they started hearing about who would host the 2007 RAW Holiday party. Well, the Gleghorns are obviously members of the “Runners and Walkers,” but they are also a genuine pair of runners and walkers, Kathryn being the runner and Bruce being the walker. They’ve lived in Southlake a year and half now and members of RAW nearly as long.

So, why would someone fairly new to the Lake Grapevine Runners and Walkers volunteer to host the annual Holiday Party when they themselves have never attended said Holiday Party? Good question. Kathryn is the social component of the Gleghorn relationship and Bruce is supporting his wife’s efforts. Also, being newly-elected as a director to the LGRAW Board and assigned as one of the “Social Directors,” I thought it would make part of my responsibilities easier by signing up to host the Holiday party as opposed to soliciting members to host this annual event. Hosting the party in

our home pretty much guarantees that Bruce will be in attendance, too.

So, what exactly have I committed my home and husband to? It appears LGRAW is very generous to their party hosts. In exchange for opening up our home to the party, the club and its members shared the rest of the tasks of providing food and beverage. Also, LGRAW has a nice little group of elves to assist the hostess with devising a game plan for the party. The nice thing about the elves is that they came to my house to have a “planning” meeting and helped me strategize on how to host an outstanding party.

Along with the pre-party planning, there was the additional task of getting our home ready for all the guests. Since we no longer have small children at home, I usually save myself the time-consuming task of decking the halls to the hilt. Although I do decorate the house for Christmas, I have not decorated a

Christmas tree in at least six years. I hope our house was festive looking despite the lack of a Christmas tree.

While decorating the inside of the house is my domain, the exterior decorating and general landscaping duties are Bruce’s responsibility.

Well folks, the Holiday party was a well-attended success. There were several food selections to choose from and the ever popular dessert room had plenty of yummy offerings

too. Kelly Eppleman’s World Famous Kahlúa® Cake did not disappoint. We enjoyed hosting the party and with the invaluable assistance of Bridget Smith, Rhonda Houston, and Cindy Lee, the hosting duties were effortless. Thanks to all the guests who brought along the tasty dishes to share.

A Holiday Party to RememberBy Kathryn Gleghorn

RAW is grateful for our wonderful hosts, Bruce and Kathryn Gleghorn

(l-r) Susan Harris, Debbie Carpenter and Judy Domeniec enjoying the frivolity…and desserts.

RAW’s elves, Rhonda Houston and Bridget Smith, looking to see who’s naughty and nice.

(l-r) Dave Ball, Jack Hase and Leana Sloan “cooking up” some holiday cheer.

The board has allowed me to pursue an idea that has been in my head since 2005. It has to do with creating an event that would allow charitable organizations the opportunity to raise monies with the realization that they would be responsible for just that and RAW would take care of only staging the event.

The idea is to hold a 12-hour relay where 12-runner teams would represent an organization with the express purpose of running as many miles as possible within that time frame. The organizations using their resources would solicit financial pledges for the total miles run and all monies raised will be theirs to keep.

RAW’s Responsibilities· Work with Grapevine Parks and Recreation Department to obtain

permission to use one of the school tracks.· Supply the manpower to facilitate the race (chip timing).· Offer RAW members the opportunity to run on behalf of an organization

unable to come up with 12 runners.· Provide water, power drinks, and food.· Provide publicity for the event.· Furnish the pledge form.

Charities’ Responsibilities· Obtain pledges through their network.· Help with publicity.· Provide a point person to be a liaison between RAW and the organization.

If you know of an organization that would be interested in RAW making a presentation to them regarding this idea please let me know. I have spoken to representatives of the Burn Camp and the Grapevine Lions Club and they both have expressed an interest. I would like to have at least three teams before we start planning in earnest.

The event is tentatively scheduled for the fall of 2008. The club will solicit sponsors to help pick up any expenses, such as the chip timing. Please feel free to express your comments via email or in person to me or the board. I think this would be a win-win situation in that we would get more exposure in the community and the charities could raise serious monies without the logistical headaches of sponsoring an event.

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

rAw board and CommitteesPreSIDent | Joe Luccioni

[email protected]

vICe PreSIDent | Steve [email protected]

SeCretAry | Jason [email protected]

treASurer | Mary Keeffe [email protected]

DIreCtorS John Bush

[email protected] Tony Flesch

[email protected] Kathryn Gleghorn

[email protected] Laurie Lukanich

[email protected] Mark Miller

[email protected] Thomas Okazaki

[email protected] Bridget Smith

[email protected]

FootPrInt

eDItor Kevin Wessels

[email protected]

CoorDInAtor | Tony FleschDeSIGner | Lorraine WesselsProDuCtIon | Doug Noell

membership Data Doug Noell

[email protected]

New Idea for the New Year message from our President, Joe Luccioni

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2 FOOTPRINT | January 2008

Did you know photos from many RAW races and social events, including the annual banquet, can be found on the

RAW web site and are available for order?

To see them go to… Runnersandwalkers.com then click on “gallery”

- Joe

CONGRATULATIONS• ToBrad&RobinPearsonontheadoptionoftheir

fosterson,Jordan,tothefamily.HeisembracedbysistersKatieandMadeline.

• ToalltheRAWmembersthatparticipatedinthemanyeventslocallyandaroundthecountry.

CONDOLENCES• ToMindiRiceonthelossofherMother-in-Law.

THANK YOUS• TotheGleghornFamilyforhostingthe2007RAW

HolidayParty.• ToKenMacinneswhoisnot,andneverhasbeen,

theRaceDirectorfortheAnti-TurkeyTrot,whateverandwheneverthatis,orisn’t.

• ToDavidBallforthedesignoftheBoldintheColdlogo.

• ToGaryHowsamforallofhiseffortswiththeKeepLakeGrapevineBeautifulclean-up,andtoallofthevolunteersthatparticipateinkeepingourtrailsclean.

• ToJoeLuccione,KenMacinnes,TomByno,AlanEngisch,andallthoseinvolvedinpainting,andsprucingup,theinsideofourRAWclubhouse.

• ToallourvolunteersatourRAW10MileWhiteRockMarathonaidstation.

• ToallourvolunteersatourRAWbooth/tentattheDRCHalf.

• Toallourvolunteerswhoputoutwaterandsportsdrinkfortheweekendruns.Weappreciateeachandeveryoneofyou.

THOUGHTS & PRAYERS• ToTiaMetzgerforaspeedyandfullrecovery

fromhipsurgery.• ToRobinPearsonforaspeedyandfullrecovery

fromastressfracture.• ToLaurieLukanichforaspeedyandfullrecovery

fromastressfracture.

LOST & FOUND• ItemsintheLost&Foundarepilingup!Ifyou’veleft

somethingattheclubhousepleasechecktoseeifwe’vefoundit.Allunclaimeditemsareinthewhitecabinetalongthenorthwalloftheclubhouse.

DeadlineforthenextFOOTPRINTisFebruary1st.Sendyourarticlestolgrawfootprint@verizon.net

Wewanttohearaboutyouandyourfriends,[email protected]

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January 2008 | FOOTPRINT 3

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

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

RAW Walk/Runs

Starting from the clubhouse

Saturday & Sunday Walk/Run - 8am

Wednesday Trail Run - 7am

Friday Trail Run - 7am

RAW’s Bold in the Cold - January 19

SNL Dinners

Saturday Night Live1st Saturday of every month, at 5pm

January 5 – Joe’s Crab Shack, GrapevineFebruary 2 – Amore’s, Grapevine March 1 – Lazy Bones, Grapevine

Upcoming Events

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

Other fun things we are thinking about: Newcomer’s Breakfast TGIF Happy Hours Bowling “Tournament” Beer and Wine Tasting Event – Keg-n-Cellar, Coppell

Always check the RAWforum for the latest and greatest!

Got an idea for a great social thing to do? Tell us about it! Email Kathryn Gleghorn or Bridget Smith (a.k.a. your “Cruise Directors” for the SS RAW).

Board Meetings

Board Meetings | 7:30pm at the clubhouseJanuary 23rdFebruary 27th

Any current member is welcome to attend.

RAW at the Races

Haltom City Stampede 5K/10K Saturday, February 9, 2008 8 a.m., at the Haltom Recreation Center, 4839 Broadway, Haltom City, TX.

RAW Around TownSocial Calendar & Events

Alan Noell and Rita Law represented LGRAW at the

Shanghai Marathon in China over the Thanksgiving weekend. Noel and Rita are now Shanghai residents and hosted the Noell family for a ten-day vacation. We were determined to find out just how long it takes to wear out our welcome. Unfortunately, I am not the one who can answer that question. We were able to complete Rita’s list of thirty things to do in Shanghai, and we were able to have a nice, large ex-pat Thanksgiving dinner. We have lots of great stories, but this is a running club, so let’s talk about the marathon.

Shanghai is a beautiful, modern city, but unfortunately this marathon doesn’t take advantage of some nice routes. Apparently, 4,000 marathoners don’t have much clout in a city of 17 million people. The beginning of the run starts in a touristy area on Nanjing Road near People’s Park, and the approximate 4,000 marathoners and 10,000 half-marathoners run together for the first 10 miles. Right after the marathoners split from the half-marathoners, the race gets pretty lonely. The back half included

about 15 miles of concrete roads, idling Chinese trucks, and drab scenery. I only saw one other English speaker after splitting from the half.

This race was definitely interesting. The first half was lined with cheering crowds, which typically consisted of Chinese women in traditional clothing, banging drums, waiving banners, and clashing symbols. Spectators yelled something sounding like “chi-yo chi-yo” throughout the first half of the run, which either means “come on” or “death to the American.” I wasn’t sure, so I kept running just in case. The course had its obstacles. In two spots, groups of a hundred or more bicycle commuters crossed through the runners. Then there’s the port-of-potties – let’s say that Asian bathrooms and marathons are a bad combination. Not wanting to get lost, I took a map, a cell phone, cab money, and directions home – written in Chinese, of course. Luckily, the course signs were translated into English.

I am normally not one to brag about my speed, but I was running at a personal record (PR) pace

through Mile 26. Then, I got a little discouraged when I got to Kilometer 27 and realized the course was in kilometers, not miles. I finished this one in 5:54, without the aid of a taxi. Rita, who was nursing a foot injury, ran and walked her way through the half with a time of 2:58.

Shanghai Race ReportBy Alan Noell

Alan and Lisa Noell enjoy a vacation in China with their children.

If your Chinese is a little rusty, defer to the directions in English.

Bikers have the right of way, even in a marathon.



I am no Katie Holmes, where I put on a pair of high heels after a race and hit the town with Tom Cruise, but I do

know how to cash in on a race finish. I may not have run a 26.2 mile marathon in Tulsa on November 18th, but a full shopping marathon did take place.

About six months ago, I signed up for the Route 66 Half Marathon in Tulsa, Oklahoma, with the idea of finally getting to run a race that my parents could see. They have heard all my stories about racing, but with them living in Kansas, they had yet to see me run. I had heard great things about this race, so I asked my mom and dad to make the hour trip to cheer me on.

So, now I’m thinking, do I write about my half marathon...or about the excitement afterwards (and I don’t mean the awards ceremony)? My mom and I have always had a special bond when it comes to shopping, so we sent my dad on his way with a goodbye and a “don’t wait up for us.” Oh, and a “thanks for coming, dad, it really meant a lot.”

Now, don’t get me wrong, having my parents there was the best feeling, but getting to go shopping with my mom

afterwards was icing on the cake. And did I mention I am the baby of the family? That’s always a plus when it comes to who pays the bill. Eddie Bauer, check; Dillards, check; Finishline, check; Auntie Anne’s, check, check, check (after all, I had been very disciplined leading up to the race).

So, all in all, my Tulsa Route 66 race report can be summed up by letting you know that my shopping marathon was a success. Oh yeah...and I won my half marathon with a personal record (PR) of 1:26:01!

The Tulsa Route 66 Shopping MarathonBy Mindi Rice

Mom and dad pose with Katie Holmes…er…Mindi.


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

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

Creamy Potato Soup (1 point per cup)*1 16 ounce bag frozen Ore Ida O’Brien Hash browns4 cans fat free chicken broth1 package McCormick Country Gravy Mix, prepared

Spray large pot with cooking spray. Sauté potatoes for 10 minutes, stirring gently. Add the broth and bring to a boil. Prepare gravy mix according to package directions. Add to potatoes and broth. Simmer 20 – 30 minutes.

Note – to make this soup a little thicker, once done, take out about 1/3 of it and puree in a blender. Add it back into the pot and heat through.

*Point values are approximate and based on my knowledge of Weight Watchers.

What are your New Year’s resolutions this year? Well, if eating a little bit healthier is one of them, these recipes are sure to help. They are directly from Weight Watchers and are quick and easy, not to mention delicious. You won’t miss any of the calories as they are full of flavor and make for great comfort food on a cold winter day!

Chicken Pot Pie (4 Servings – 6 points / 6 servings – 4 points)*12.5 ounce can of 98% fat free chicken15 ounce can “Veg-All” (or 9 oz. frozen vegetables, thawed)1 can 98% fat free cream of chicken soup½ cup 1% or skim milk1 egg1 cup low fat baking mix (like Bisquik®)

Preheat oven to 400 degrees. Mix chicken, veggies and soup together, pour into

a 9” pie plate. Mix milk, egg and baking mix. Pour over chicken mixture. Bake for 30 minutes.

Another chance to play in the mud? You betcha! Ten RAW folks formed

two teams this past November for the annual Marine Mud Run. This year, “Team RAWHIDE” and “4 Chicks & A Dude” competed for muddy glory.

On Team RAWHIDE, we actually had two real soldiers, Jim “Capt. Ruby” Rubalcaba (Air Force) and George Rivero (Army). The civilians who “played soldier” were Jeff Barnhart, Mary Ann Cavio (she’s a little pistol), and, of course, bringing up the rear again, Cindy Lee (God love her, she just keeps plugging along).

Team “4 Chicks & A Dude” included Mud Run veteran Steve “Dog Dude” Rush and his chicks Noreen Henry, Staci Rivero, Robin Pearson, and Jessica Hanson. You know, “the pretty people.”

This year’s run lacked the military presence of years past, normally held at Carswell Air Force Base. It was relocated at the last minute to a civilian location due to “reasons of national security.” That’s a teaser, huh? I asked more, assuring a top-ranked Marine I could keep a secret,

but he wouldn’t tell. Also missing were the handsome soldiers screaming “MOVE IT! MOVE IT! MOVE IT!” But there was still plenty of mud, plenty of obstacles, and plenty of smiles. I think it’s safe to say all would participate again.

A special thanks to our “war” (Hey, that’s RAW spelled backwards!) photographers,

Rick Hanson and Matthew Barnhart, for putting themselves AND Dad’s expensive camera in harm’s way by taking to the battlefield to bring you, the readers, a first-hand look at your soldiers in action. I encourage all to participate in this event. It provides a fun little twist to our sport and it’s a blast! Semper Fi.

Move ‘em on, head ‘em out, RAWHIDE!By Cindy Lee

Ten RAW members formed two teams for the annual Marine Mud Run. This year, “Team RAWHIDE” and “4 Chicks & A Dude” competed for muddy glory.


I have never been to the state of Louisiana before and was looking

forward to running my very first trail race there. Since it was a 50K distance, it would also count as my 9th state in which I had run a race that was a marathon or longer. One more state and I would become eligible to join the 50 States Marathon Club (see http://www.50statesmarathonclub.com)

Participants could sign up to do a half marathon, marathon, or 50K. I noticed right away there was no course description given of how many or how long the loops were going to be or how many aid stations they were planning to set up. When I packed up the car, I made sure to try and be ready for just about anything. I was prepared to carry a second water bottle and stuff my pockets with extra snacks on race day, if I had to.

I was immediately impressed by the white, long sleeve tech shirt they handed out with a dandy looking race logo on the front. There was also a very nice Japanese couple from New York picking up their race packet at the same time. Since I don’t often run into too many other Japanese-Americans this far from the west coast, we quickly became good friends. They both must have been really good trail runners because I learned after the race that the husband placed in his respective age group and the wife won the marathon distance race.

Around a hundred participants gathered for the start. It was a small, intimate gathering. As the race director was giving out the final instructions, I found out then the course would consist of about a 13 mile loop, with the marathoners running two loops and the 50K runners doing the same plus an extra 5-mile loop at the end. All the 50K runners were instructed to have a small wristband attached before the start of the final smaller loop. It was very important that this be done, so that the race volunteers would know which way to send you on that last loop.

The race director did a final countdown and we were off! The first ½ mile was on a paved road, but after that it was all sweet trails, baby! As usual, the start was crowded and not wishing to get locked in on a narrow single track with a really fast group at the beginning, I slowly drifted toward the back while we were all on the wide paved roads.

Overall, the course really made me feel like I was back home running the Horseshoe Trails at Lake Grapevine, but about four-times longer. It was wonderful being out in the woods, with all the leaves covering the ground. Runners would occasionally cross a wooden bridge over a small creek, with tiny leaves sprinkled across the surface. The fall season has definitely arrived in this part of Louisiana. There was a small lake that the runners got to run alongside several

times. It just added to the beauty of this great course. Occasionally, I would hear the playful screams of the chimpanzees through the trees of the forest. Yes that’s right, chimps! There is a facility at this park which serves as a retirement home for chimps that were once used for research purposes.

It was an overcast day and that kept the temperatures way down compared to the previous hot weekend in Texas at both the Rockledge Rumble 50K and the San Antonio Marathon. I felt stronger today and finished the 50K in around 6 hours and 30 minutes. I was handed a finisher’s hat and surprised to learn I had won 2nd in my age group!

I did end up losing a few minutes on the final lap. Before I was handed an official blue wristband the second time through the start area, I was inadvertently turned in the wrong direction by a race volunteer at about a mile out. He mistakenly thought my Lance Armstrong LIVESTRONG™ yellow wrist band was actual proof that I had completed the last loop. Everything turned out fine in the end though. The race director and I agreed if I went back and covered the missing section, I would end up covering the required 50K distance.

This was a very fun trail race and I would highly recommend it to anyone wanting to run their very first one in the great state of Louisiana.

Monkeying Around at the Louisiana Trails 50KBy Thomas “T.O.” Okazaki

What do you have to say?The FOOTPRINT highlights the personal stories of our club and its members. The most common type of submission is a Race Report, though anything related to running and training is welcomed. We would love to hear what you have to say.

Length of submission can range from a small “blurb” or paragraph to a full-length article limited to 750 words.

Submit photos as .jpgs attached in an email. Please do not embed them in a Word document.

Feel free to be creative. RAW Members have written some hysterical parodies, emotional stories of triumph or defeat and inspirational stories of people they have met.

The deadine to turn in materials for the March issue is February 1st at [email protected].


Wow! What can I say? Running the New York City Marathon was truly the experience of a lifetime. I

hope that I am lucky enough to get into the race again sometime. I got in this year on my first try. If you believe all of the theories around the New York City Marathon lottery, being slow probably helped me get in.

I will have so many memories for years to come. Some of the things that stand out most in my mind include:

▪ the ride to Staten Island with the woman who ran the marathon six weeks after September 11th

▪ watching the sun come up over the Verrazano Bridge while laying in the grass at Fort Wadsworth on my garbage bags and all bundled-up in my throw-away sweats

▪ the girl from New York who was running her first marathon

▪ the guy from France who had never seen Bodyglide®

▪ the guy from Baltimore who was running his second marathon in 3 weeks

▪ being amazed that there were absolutely no lines for the porta-potties with 39,000 runners all in one place and just before the start

▪ calming down the girl from London who had just heard there were hills in this marathon

▪ running over the bridge and seeing the New York skyline

▪ the “Yo! Welcome to Brooklyn, U.S.A.” sign at the end of the bridge

▪ the guy with the “Finishing is your only !*#@&# option” sign that I saw three different times along the course

▪ hearing “Go Jess!” from so many different people (putting your name on your shirt is a MUST in this race)

▪ the little old ladies with their orange slices and paper towels for the runners

▪ the 120 bands and DJs that matched the neighborhoods along the course, from the HipHop DJ who told me to “Smile, you’re in Brooklyn!” to the gospel music coming from church – this was my first race of any kind without headphones and I didn’t miss them at all

▪ experiencing the personality of the different neighborhoods themselves

▪ the rush of nearing the end of the Queensboro Bridge and hearing the roar on 1st Avenue

▪ feeling like a star running into a football stadium entering Manhattan

▪ seeing my 74 year old, 5 foot 2 inch Mom pushed all the way to the front right before Mile 18 with her “Go Jess!” sign and a bottle of water for me with my Dad leaning on the building behind her

▪ struggling a little to maneuver through the crowds going over the Willis Avenue Bridge into the Bronx with runners tiring and starting to walk

▪ crossing back into Manhattan on the Madison Ave. Bridge and the crowds in Central Park cheering you on

▪ not even noticing that the last half mile on Central Park South is all uphill

▪ coming around Columbus Circle to the finish. I was so excited I actually forgot to stop running after I crossed the finish line!

▪ finally managing to get to UPS truck #45, changing my clothes behind the truck with the aid of my space blanket, and meeting up with my husband and sister (they did the marathon pub crawl) at a bar near the finish which was filled with marathon celebrations. I have to admit, the beer tasted really good!

▪ oh yeah, finishing in 4:17:27 and setting a PR by 12 minutes. Only 16 minutes and 28 seconds to qualify for Boston!

How Did I Enjoy the New York City Marathon? Let Me Count the Ways!By Jessica Montz

Yo, fugetaboutit! This marathon was a cinch for Jess.


New membersJane Bagwell Darryl & Susan Crow Bean DeArman Brandie Green Suzanne Keller Susana Landeira Tim Obermolzer Leah & Jason Smith Kevin Snyder Laura Whittier

RenewalsTed Amyx David & Becky Aungst Ev Barnes Alan & Tosca Engisch Eileen & Richard Fontaine Susan & Ray Harris Joanna Kepler Toni & Michael McKenna Mark Miller Craig & Jeannie Minyard Mindi Rice Karen & Roy Robertson Tim Roche Allen Rowe Roxanne & Tim Schroeder Adrienne & Carl Stipe

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

One of the more popular training devices for a runner, a treadmill,

can be an invaluable tool for the ultra runner. North Texas Trail Runner (NTTR) Glenn Mackie, recently successfully used a treadmill to supplement his training by elevating the back end to strengthen his quads for running long steep downhills and attributes that for his strong finishes at the Western States 100 and at Hardrock 100 this past year. RAW’s Adrienne Stipe credits the use a treadmill to help train her way to three Pikes Peak Marathon finishes and one Pikes Peak Ascent/Marathon Double.

Treadmills are available in many different makes and models and prices range from cheap to not so cheap. The ones that you find at the health clubs typically go in the $4,000 to $5,000 range. Heavily-advertised models for home use may sell for less than $1,000. It is important to find a good one when shopping. How much you spend will depend primarily on how much you plan on using it.

For someone wanting to walk at four miles per an hour will probably do well on a machine costing less than a $1,000. For ultra runners who desire to work on hills or at a faster pace, are better off investing in a more expensive and sturdier model. Some considerations include (a) the horsepower of the motor at 1.5 or greater, (b) built-in programs available, and, of course, (c) the vendor. There are some manufacturers who make good units that are health club quality.

Depending on the model, treadmills can allow you to run at varying speeds up to 12 miles per hour. Models with built-in programs offer a wide range of workouts that can give the ultra runner a couple of alternatives, all within the friendly confines of the gym or at home. Some programs mimic actual courses and the machine will adjust the elevation automatically

to account for hills where they occur in the race. These treadmills enable a runner to work on hill running when one does not have hills to run nearby, outside. And, regardless of the weather, these wonderful machines also will allow for faster tempo runs or even tempo workouts. For someone living in a part of the country where it is icy, snow covered, or extremely cold outside in the dead of winter, a treadmill can provide an avenue to get in a quality speed session.

While the advantages of a treadmill make it probably the best single device for which an ultra runner can invest in, there are still a few necessary adjustments that must be made in order to incorporate it into a successful workout program. Constantly running nowhere can become boring quickly. Also a runner must always be mindful of the rubber mat that is moving below them.

When making your purchase, it is strongly advised to spend money on a solid machine, especially if the runner does not belong to a gym or health club. Life Fitness, Precor®, and Landice make outstanding units for home use in the $2,500 to $3,500 range. Try placing a mirror in front of the machine so you can observe your foot strike while you run. Not only will this give you confidence, but it can allow you to stay on track much easier on the moving mat. In addition, you will be able to study your form and foot strike and, if necessary, focus on making any corrections.

Some excellent training applications would include tempo runs, interval training, random or repetitive hill training, and zone or heart training. I enjoy practicing power walking on a treadmill. This really helped me at the Pikes Peak Marathon this summer. Since most units go up to a 15 per cent grade, I also like doing hill repeats. To minimize boredom, I opt for faster tempo runs rather than running in place for 10 miles.

Treadmills and Ultrarunning… for All RunnersBy Thomas “T.O.” Okazaki

What is one’s thought process in choosing their marathon?

Well, for me, it was my family. Going in I knew this race was for them. Once I registered, I decided to go to the race website and take a look at their course. Little did I know that it would be rolling hills all 26.2 miles.

It’s race morning and as I get ready to meet the bus shuttle at 5:45 a.m., I wonder why so early when start time is at 8:00 a.m.? It’s a chilly and windy morning, so off we go to be dropped of in Alpine, Texas. The race is a point-to-point race that starts in Alpine and runs southeast along U.S. 90 into Marathon, Texas. I found out there was one van shuttling runners to the start line and it only held 15 passengers. As we approached Alpine, the driver asked us if we knew where she was supposed to drop us off…we all looked at each other and laughed! We got dropped off on the side of the road. It was pitch dark and when you are in

the middle of nowhere, it seemed to be even darker. By this time it was 6:30 a.m. and we all either laid down or sat on the side of the road. It was hilarious! We had couple of vehicles drive by very slowly. We did have one trucker stop and ask if we were OK. We all responded simultaneously, “Waiting for the start of the marathon.” It was comical.

Finally, what seemed forever, we got our race instructions. We were told that there would be no road closures and that we would be running on the shoulder of the road. That road was a major highway, so there were cars whizzing by at 70 mph. That in itself was an experience. The gun goes off and off we go. Before we even approach the first mile, we are faced with our first rolling hill. By that time, the wind had picked up and we were going at it head-on. I was so thankful that I had staged my family to be waiting for me early on. I knew after the first couple of miles that I would be in need of their support.

The spectators rode along in their vehicles as we were running. Fast forward to Mile 10 where the winds were still going strong. By that time, I was tired of it. There wasn’t much

scenery, so it all seemed to look the same. You looked to the left or right and you just saw mountains and cactus. Nothing seemed to change, so it felt as if we were going nowhere. As I approached Mile 10, I saw my mom walking towards me. I walked with her. That in itself was all worth it…an experience I will treasure forever. My brother and niece jumped in at Mile 16 and ran with me for three miles. I sure did welcome the company.

As I approached the finish line, I saw all my family and I got this surge of energy and tears in my eyes. From the endless rolling hills and headwinds to having my family there, M2M was definitely a race that will go down as a memorable one and I encourage everyone to try it at least once.

Marathon 2 Marathon: The Mountains and Cactus of Marathon, TexasBy Mary Ann Cavio

It’s a chilly and windy morning, so off we go to be dropped of in Alpine, Texas. The race is a point-to-point race that starts in Alpine and runs southeast along U.S. 90 into Marathon, Texas.

Mary Ann Cavio’s famly came out in force to support her… something she will treasure forever.



How long have you been running?I grew up running barefoot on the farm. There was no serious running until I joined a running club in my late twenties.

That doesn’t sound like a Texas accent, where were you born? Raised?I was born in Pretoria, South Africa. I lived most my childhood on a farm. Afrikaans is my primary language (a dialect of Dutch and German). I learned English and German in school.

How long have you been a RAW member?I joined RAW in April 2007. It’s been fun!

Who was the first person you met at RAW, or at first showed you the trails or really “took you in’?I must say I was overwhelmed the first day. I recall that Jack [Hase] and Alan [Walker] and many others ran with me the first day. Actually, they were allocated to “look after” me.

Why running? Too many reasons…“runners high.”

Do you do anything special before or after running, or do you have any pre/post-race ritual? I always have hot tea with cream and sugar before a race. And I wear a black elastic band in my hair for my sister.

Do you have a favorite place to run? White Rock Lake in Dallas.

What has been your fondest running memory? Running th 90 km up -run at Comrades Marathon in South Africa. [Note: Comrades is a 56-mile ultramarathon that alternates directions every year. When you hit the hills coming from Durban, it’s referred to as the “up run” and it considered the more difficult of the two routes. The opposite direction is called the “down run.”]

What do you consider your biggest running achievement? Running in the South African Marathon Championships and getting a medal!

Where is the most unique or unusual place you have ever run? I have run in so many beautiful places. Two Oceans in Cape Town was probably the most amazing. The most dangerous race was the first Soweto Marathon in a black township outside Johannesburg. This was just after the release of Nelson Mandela from prison.

What running gear would you never travel without? Definitely my shorts!

Do you GU, Gel, Gatorade, or Other? I try everything! Right now I do gel and water for most of the race. Gatorade® if I need for the last couple of miles.

What has running taught you about yourself or what have you learned about life through running? Running is very important to me, but I believe in balance. I struggled with that in my earlier running years.

Do you have a spouse or significant other, any children?Yes, I have two boys. One is a 20 year old in the Navy and the other is 9 years old in 4th grade. They don’t like running!

Besides running, what other fitness activities do you enjoy? Nothing, my job as Landscape Designer keeps me active.

What would the members be surprised to learn about you? I played rugby in school!

You used to train solo before RAW, now with a group, what do you find as the biggest difference / benefit?Many benefits….friends, faster running times, jokes, lots of fun and serious running.

In Step With Leana Sloan

Would you like to be a LGRAW Newcomer Mentor?We are looking for club members who are interesting in becoming mentors for our new members. The mentors would meet one Saturday a month to make new members feel more welcome and a part of the group.

Contact Laurie Lukanich to sign-up: [email protected]

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

January 23February 27

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

RAW BOARD MEETINGS


Alan and Lisa Noell braved 18 hours of flight with a 5 year old

and an 18-month old to visit Noel and me in Shanghai, China. Alan ran the Shanghai Marathon while I ran the Half-Marathon, which was held on November 25th.

The starting line was very well organized – a surprise for me after not experiencing much organization while living in China. We set off at 7:30 AM sharp and they blocked the roads completely for the first few miles. After that, we traveled along many busy roads, but there was always a lane reserved for us. Water and ‘sports drink’ were provided ever 5 kilometers, and in between the water stops, they had sponges. The course map showed rest rooms along the way, but we didn’t see any porta-potties after the start of the race. I guess the map was referring to the many public toilets that you see around here.

Unfortunately, the race organizers didn’t plan a scenic route through the shiny new areas with modern skyscrapers, the many beautiful public parks, or past historic landmarks. Instead, we got a good view of what most of Shanghai really looks like – crowded, drab, traffic-ridden, industrial parks… but also busy neighborhoods with shops that spilled out onto the street and sidewalks that were lined with vendors selling steamed buns, dumplings, vegetables and fruits.

There were a couple of really unique features of this marathon. First, you need to have a health check-up in order to register for the marathon. I did this in the Chinese section of the

local hospital because it would only cost me 50 RMB (about $6). They checked my cardiac function, did an ultrasound on my abdomen, checked my blood pressure, and declared me fit to run!

Secondly, all along the route there were the teams of 20 or so older women out cheering for the runners. Each group wore matching track suits in very bright colors – pink, green, red, etc., and each had small pom-poms, noise makers, or drums. As we ran by they yelled, “Jai Yo! Jai Yo!” which I learned meant “Come On!” Towards the end of the run, those cheering squads became the only reason to run!

Finally, there was the occasional street crossing where they decided to let the mob of bicycles and

motorcycles cross right in front of (or through) the line of runners. Alan got some pictures of this. It really was quite a sight.

My October training was interrupted by some foot and knee pain, so my goal was to finish it under the cut-off time of 3 hours, even if it meant walking the last half…which I did. We got very nice race goodies, which consisted of a tech-fabric race shirt and a cool yellow Mizuno® mesh running bag. I also got a hefty Mizuno® sports bag. So all in all, it was not a bad race to do.

It was great having Alan and Lisa out here. I miss my running club friends! I look forward to being back for a visit some time next summer.

Author’s note: For those of you who don’t know me, I’ve been a member of RAW since 2003. I moved to Shanghai, China in August 2007. I plan to stay at least two years.

Shanghai Half-MarathonBy Rita Law

Alan Noell visits Rtia Law in China to run the Shanghai Marathon.

Remember to add a push pin to the RAW Around the World map at the clubhouse if you run anywhere outside of the US or race in any US city in the year 2007.

Giving back to the sport

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

As we embark on another new year and reflect on this past summer’s RAW Tenth Anniversary celebration, it’s appropriate that our Giving Back to the Sport recognition goes to a person who has been instrumental to the success of our club, Kelly “K2” Richards.

K2 served as President during years five through ten of our club’s existence. During her tenure, the club grew and prospered and became the club that it is today. During her term as President, she was actively involved in all aspects of the club, including recruiting of new members, shaping the FOOTPRINT, promoting and managing RAWear, and driving many of our social activities. She was also the Race Director of our Tenth Anniversary Run this past

July. Although she is now retired from her RAW Board positions, K2 continues to provide inspiration and motivation to everyone at RAW, just as she always has.

When K2 is on not her quest to obtain her own personal goal of 50 marathons in 50 states, she often travels to various races to support RAW runners. K2 provides support and inspiration for all runners, regardless of their speed. Even as a spectator, she has logged hundreds of miles just running along with RAW runners during their events. Speaking from personal first-hand experience, K2 cheers just as loudly and just as hard and is just as proud of you whether you won the race or were in the front, middle, or back of the pack. She continually inspires everyone to do their

best and motivates them to give maximum effort.

K2 is the RRCA (Road Runners Club of America) Texas (North) representative. In that capacity, she actively promotes our sport to all of North Texas and represents this area on a national scope. She recently organized the “Run at Work” event in downtown Grapevine. Through her affiliation with RRCA, our DFW metroplex has acquired several RRCA state championship events, including the recently-concluded Dallas Running Club (DRC) Half. The New Year will start off with the RRCA 15K state championship at our own RAW Bold in the Cold race in January.

It is difficult to write an article about all that K2 does

for our sport because she does so much, with a great deal behind the scenes, and how deeply she cares about and supports RAW. Much of the visibility and recognition we have achieved the past few years are directly attributable to her efforts and leadership. She promotes our club everywhere she goes. Texas running, and RAW, is very fortunate indeed that this Minnesota girl found her way to Grapevine, Texas.

Kelly “K2” Richards

I heard this was the second largest ultramarathon in the US, so I wanted to

experience it once. This year, the event hosted the IAU (International Association of UltraRunners) Trail World Challenge, drawing participants from at least 10 different countries. There was a 50K (31-mile) race and a 50-mile race.

Weather.com showed that although the humidity dropped from 90% at the 7am start to 54% at 3 pm when the temperature hit 82 degrees, it popped right back up to 81% by the 7pm cutoff when it was a cooler 73 degrees. I calculated that I refilled my two 24oz bottles an average of at least three times per loop. Multiply that by four 12.5 mile loops and that’s 4.5 gallons of water and Hammer Nutrition’s PERPETUEM…and I still lost 3 pounds from Friday morning to Saturday night. In addition to the ice I

scrounged at aid stations, I used the entire bag that we brought in a cooler.

Thanks to my Crew Chief (and lovely wife), Tia, as I would not have been able to pull this one off without her. The 50K had a lot of Team-In-Training type runners that were doing plenty of walking. Fortunately, the course was mostly damp sand, well-shaded, with two out-and-back sections that made it easy to check out over 1,250 other ultra runners in one event! Still, only 520 of the 913 entrants finished the 50K by the 12-hour cut-off. The 50 milers did a little better, with 191 finishing out of 250 (including 20 in IAU category).

Try and top this list of race giveaways:▪ Large duffle bag to carry the rest of

the schwag (choice of 2 colors) ▪ Sunmart notebook (choice of 2 colors)

▪ Bandanna (choice of 2 colors and 2 styles)

▪ polo shirt (choice of about 4 colors) ▪ running cap (choice of about 4 colors) ▪ T-shirt ▪ Disposable camera ▪ Sport-Wash® laundry detergent for

technical fabrics ▪ “Don’t Mess With Texas” beany bear ▪ Rain poncho in a pocket (they gave me

4, great to keep in the car!) ▪ Nail clipper travel kit, electrolyte caps,

and Advil® ▪ Cloth work gloves…and I’m sure I forgot something.

The finishing awards included a medal and choice of Tyvek® Sunmart wind breaker or Sunmart afghan. There was a pre-race breakfast included, as well as lunch and dinner. There’s no question why this is such a popular ultramarathon.

Sunmart Texas Trail Endurance RunBy Marty Metzger


“I do solemnly swear, I will keep my eyes on the trail. If I fall I will not curse, it’s my own darn fault. If I get hurt, I will not blame the RD (race director), I will not cry, I will engage in relentless forward motion. God bless trail running, God bless the Rumble, God bless our Veterans and God bless America.” Rockledge Rumble pledge given by race director, Tom Crull

November’s Rockledge Rumble was another first-class trail event. All participants received a long-sleeve, silk-weight patagonia® shirt with no advertising on the back and dedicated to America’s veterans. Last year, the 50K finishers received a hat and bottle of home-brewed ‘Mud and Guts’

beer (hand-crafted by Kevin Wessels). But this year, the finishers received the hat, a bottle of ‘Flood and Guts,’ and a Nathan® Human Propulsion Laboratories vest that retails for $29.95. The beer name was

changed to commemorate the flood waters of 2007.

Rockledge Rumble is held on or near Veteran’s Day every year, so there is a lot of recognition of all veterans, past and present, at the start. At this year’s race, we learned that the first-ever international version of the Rockledge Rumble was held in Afghanistan by members of our armed forces a day earlier. In a touching email, one of last year’s Rumble participants was deployed to Afghanistan and set up his own version for 2007. Race director, Tom Crull, posted pictures at the start of the participants. It reminded all of us how fortunate we are to have the running trails at the clubhouse and

at Rockledge Park…and how tied together we are as a running community.

This year’s race proved to be a challenge, in more ways than one. First, all the participants had to deal with the unseasonably warm and humid temperatures. With several runners in the 30K and 50K races, it’s not uncommon for runners to be on the trails for three to seven hours. Fuel and hydration are key. Second, because of some new trails, the 30K race ended up being over a mile further than advertised. As is tradition for the Rumble, you always get more than you pay for. From finisher’s award schwag to getting extra miles, it’s all good.

At the finishing line, a dozen of us quickly planned to clean-up and begin a sophisticated refueling operation at Baja Mexican Grill where we debated how late we would sleep in before continuing our refueling the following morning over breakfast. Would it be 8 or 9 am or later? One of us (I won’t mention Mary Keeffe’s husband by name since he smoked us on the course and set a new 50K PR) was too tired to even get up for breakfast. On the other hand, our certified Marathon Maniac, Thomas ‘T.O.’ Okazaki, was AWOL (that’s Absent Without Leave, if you weren’t fortunate enough to spend some time in boot camp). We later found out he was in San Antonio and running the marathon less

than 24 hours after finishing the Rockledge Rumble 50K. The following week, he ran both the Louisiana Trails 50K and the Route 66 marathon in one weekend. I chastised him for making the rest of us feel almost normal by comparison.

If you haven’t had the opportunity to run the Rockledge Rumble, give it serious consideration for next year. There are three races, 15K, 30K, and 50K, so runners of all abilities are welcome. But don’t wait too long. The race fills up faster every year. I like to think it’s because trail running is becoming more popular, but the great finisher’s awards don’t hurt, either.

OK, so it’s been a while since I’ve written anything for the FOOTPRINT. Something about full time work and a preschooler and trying to run around those schedules... writing kind of takes a back seat. I picked the Rockledge Rumble 30K on my way home from the Palo Duro 20K in October. Although the West Texas race was really tough and hilly as always, I was somehow inspired to tackle more than my usual 15K at Rockledge three weeks later. Actually, I hadn’t run more than a half marathon since my second and last marathon, which was the Chicago Marathon in 2000. That took me 5 hours and 6 minutes, and I’m currently at the same or slower pace, especially on the trails!

As many of the regular readers of the RAWforum know, I signed up and immediately thought I was crazy. I posted a shameless plea to anyone who wanted to run more or less at my pace for the 30K. Thankfully, Alan “7:10” Engisch, Pam Truhn, and Rick Fogle joined my quest. After the “opening ceremony” honoring veterans and active duty military (the race was held on Veterans’ Day weekend), Tom Crull had us raise our right hand and recite a pledge to pick up our feet, use relentless forward motion, and not curse if we tripped before starting the three separate races.

Rick and Pam quickly ran ahead at their own pace after Pam shot a few pictures on the trail to prove we were there. Race day was nice weather at the start, but got hot during the middle of the day. The trail was in great shape after having been completely under water for most of the summer.

The aid stations were excellent and well-stocked. RAW member, Tia Metzger, and a big crew of North Texas Trail Runners (NTTR) members and Harley-Davidson club folks at the Murrell Park station passed out drinks, electrolyte caps, and all kinds of food. The next stop was another four miles or so away at Twin Coves with the “Bacchus Babes,” where small signs with quotes about running and (gasp!) drinking entertained us as we tried not to trip over rocks and roots on the more difficult section of the course.

On the way back after the turnaround at the “Far Gate,” Alan decided to walk the rest of the way, so I kept running the flats and downhills while walking the uphills. I started passing the 50K runners who were on their second loop out to the MADD shelter as I was coming back. Marty Metzger, (NTTR members) Stacie and Kevin Boudreaux were toughing it out in the heat by that time.

The finish of the race was great, 5 hours and 30 minutes after the start. I was surprised to find myself not wondering “What was I thinking?” but “How could I have trained better for this?” as I headed toward those awfully steep, eroded steps up to the Jackson Pavilion and the finish line. (I think Alan was probably thinking “Why the heck did I sign up for this? I’m going to kill Courtney!”) The race director, Tom Crull, gave me a hug at the end, congratulating me and then revealing that we actually ran about 19.7 miles instead of the 30K (18.6 miles). Yikes!

The great thing about trail races is the camaraderie at the aid stations and throughout the race, the faster runners encouraging us back-of-the-packers, and the fact that I could still walk up the stairs and walk my son to the park the next day. I want to thank everyone who joined me and encouraged me to finish. Even though I have run farther distances in my lifetime, it was the longest time I’ve been out on a race course and I feel that I accomplished a lot for myself! I also want to give a big thank you to my husband, Doug, who egged me on and “made” me sign up for the 30K!

Rumbling Through the 30K at RockledgeBy Courtney Noel

Several RAW trail warriors gather to battle rocks, ruts and heat at the Rockledge Rumble.

Rockledge Rumble 2007By Marty Metzger


“I do solemnly swear, I will keep my eyes on the trail. If I fall I will not curse, it’s my own darn fault. If I get hurt, I will not blame the RD (race director), I will not cry, I will engage in relentless forward motion. God bless trail running, God bless the Rumble, God bless our Veterans and God bless America.” Rockledge Rumble pledge given by race director, Tom Crull

November’s Rockledge Rumble was another first-class trail event. All participants received a long-sleeve, silk-weight patagonia® shirt with no advertising on the back and dedicated to America’s veterans. Last year, the 50K finishers received a hat and bottle of home-brewed ‘Mud and Guts’

beer (hand-crafted by Kevin Wessels). But this year, the finishers received the hat, a bottle of ‘Flood and Guts,’ and a Nathan® Human Propulsion Laboratories vest that retails for $29.95. The beer name was

changed to commemorate the flood waters of 2007.

Rockledge Rumble is held on or near Veteran’s Day every year, so there is a lot of recognition of all veterans, past and present, at the start. At this year’s race, we learned that the first-ever international version of the Rockledge Rumble was held in Afghanistan by members of our armed forces a day earlier. In a touching email, one of last year’s Rumble participants was deployed to Afghanistan and set up his own version for 2007. Race director, Tom Crull, posted pictures at the start of the participants. It reminded all of us how fortunate we are to have the running trails at the clubhouse and

at Rockledge Park…and how tied together we are as a running community.

This year’s race proved to be a challenge, in more ways than one. First, all the participants had to deal with the unseasonably warm and humid temperatures. With several runners in the 30K and 50K races, it’s not uncommon for runners to be on the trails for three to seven hours. Fuel and hydration are key. Second, because of some new trails, the 30K race ended up being over a mile further than advertised. As is tradition for the Rumble, you always get more than you pay for. From finisher’s award schwag to getting extra miles, it’s all good.

At the finishing line, a dozen of us quickly planned to clean-up and begin a sophisticated refueling operation at Baja Mexican Grill where we debated how late we would sleep in before continuing our refueling the following morning over breakfast. Would it be 8 or 9 am or later? One of us (I won’t mention Mary Keeffe’s husband by name since he smoked us on the course and set a new 50K PR) was too tired to even get up for breakfast. On the other hand, our certified Marathon Maniac, Thomas ‘T.O.’ Okazaki, was AWOL (that’s Absent Without Leave, if you weren’t fortunate enough to spend some time in boot camp). We later found out he was in San Antonio and running the marathon less

than 24 hours after finishing the Rockledge Rumble 50K. The following week, he ran both the Louisiana Trails 50K and the Route 66 marathon in one weekend. I chastised him for making the rest of us feel almost normal by comparison.

If you haven’t had the opportunity to run the Rockledge Rumble, give it serious consideration for next year. There are three races, 15K, 30K, and 50K, so runners of all abilities are welcome. But don’t wait too long. The race fills up faster every year. I like to think it’s because trail running is becoming more popular, but the great finisher’s awards don’t hurt, either.

OK, so it’s been a while since I’ve written anything for the FOOTPRINT. Something about full time work and a preschooler and trying to run around those schedules... writing kind of takes a back seat. I picked the Rockledge Rumble 30K on my way home from the Palo Duro 20K in October. Although the West Texas race was really tough and hilly as always, I was somehow inspired to tackle more than my usual 15K at Rockledge three weeks later. Actually, I hadn’t run more than a half marathon since my second and last marathon, which was the Chicago Marathon in 2000. That took me 5 hours and 6 minutes, and I’m currently at the same or slower pace, especially on the trails!

As many of the regular readers of the RAWforum know, I signed up and immediately thought I was crazy. I posted a shameless plea to anyone who wanted to run more or less at my pace for the 30K. Thankfully, Alan “7:10” Engisch, Pam Truhn, and Rick Fogle joined my quest. After the “opening ceremony” honoring veterans and active duty military (the race was held on Veterans’ Day weekend), Tom Crull had us raise our right hand and recite a pledge to pick up our feet, use relentless forward motion, and not curse if we tripped before starting the three separate races.

Rick and Pam quickly ran ahead at their own pace after Pam shot a few pictures on the trail to prove we were there. Race day was nice weather at the start, but got hot during the middle of the day. The trail was in great shape after having been completely under water for most of the summer.

The aid stations were excellent and well-stocked. RAW member, Tia Metzger, and a big crew of North Texas Trail Runners (NTTR) members and Harley-Davidson club folks at the Murrell Park station passed out drinks, electrolyte caps, and all kinds of food. The next stop was another four miles or so away at Twin Coves with the “Bacchus Babes,” where small signs with quotes about running and (gasp!) drinking entertained us as we tried not to trip over rocks and roots on the more difficult section of the course.

On the way back after the turnaround at the “Far Gate,” Alan decided to walk the rest of the way, so I kept running the flats and downhills while walking the uphills. I started passing the 50K runners who were on their second loop out to the MADD shelter as I was coming back. Marty Metzger, (NTTR members) Stacie and Kevin Boudreaux were toughing it out in the heat by that time.

The finish of the race was great, 5 hours and 30 minutes after the start. I was surprised to find myself not wondering “What was I thinking?” but “How could I have trained better for this?” as I headed toward those awfully steep, eroded steps up to the Jackson Pavilion and the finish line. (I think Alan was probably thinking “Why the heck did I sign up for this? I’m going to kill Courtney!”) The race director, Tom Crull, gave me a hug at the end, congratulating me and then revealing that we actually ran about 19.7 miles instead of the 30K (18.6 miles). Yikes!

The great thing about trail races is the camaraderie at the aid stations and throughout the race, the faster runners encouraging us back-of-the-packers, and the fact that I could still walk up the stairs and walk my son to the park the next day. I want to thank everyone who joined me and encouraged me to finish. Even though I have run farther distances in my lifetime, it was the longest time I’ve been out on a race course and I feel that I accomplished a lot for myself! I also want to give a big thank you to my husband, Doug, who egged me on and “made” me sign up for the 30K!

Rumbling Through the 30K at RockledgeBy Courtney Noel

Rockledge Rumble 2007By Marty Metzger

INow the ‘Rumble’s a trail run on the North Shore of Lake G’

And trail runs have uphills and downhills and trees.A 30K at Rockledge? That’s 18 miles long!

Having never gone that far, well, how could I go wrong?

IIWe ran pretty well for the first 9 miles out,

And Pam took our pictures as she ran about!We made it to Far gate, where you turn to come back,Partook of a sports drink and some chips for a snack.

IIIThen, the sun got much hotter, and I had stopped talking.Told Courtney to go ahead, “cause I’ll mostly be walking.”

Tia, at the next stop, said Courtney had waited,But had to go on, least that’s what she stated.

IVSo I focused on walking as fast as I could,

And not getting twisted on the roots in the woods.Yes, and trying to maintain each good vital sign,

With a little less effort, I was now feeling fine!

VAs I surfaced at the picnic area, well there they were!One 4-foot tall Scout asked me, “Need any help, sir?”

Politely I called out, “No thanks!” to him there, And not “Get out of my way you little (some kind of swear).”

VIIt seemed to me the last 2 miles felt like they were 8.And I knew that by this time it had gotten quite late.

All the switchbacks on the path had me using the S-wordSaid to no one in particular and I hope no one else heard!

VIIFound and followed the red lawn flags and the arrows made of flour,

Continued around by the beach; I was into my sixth hour!Climbed the railroad-tie steps for the finish to the test,Knew my time for this distance was a Personal Best!

Rockledge Rumble Ballad By Alan Engisch



An athlete? Me? I grew up in the 40’s and 50’s in a society

where it was unthinkable for a girl to participate in any athletics except for drill team which my father would not allow. During the 70’s, watching the Dallas Turkey Trot with my 3 grade-school age children was part of Thanksgiving tradition. I thought those runners were beautiful, and every one of those guys was a hunk.

During the late 90’s my sons (Alan and Doug) and their wives (Lisa and Courtney) moved to Grapevine and joined LGRAW. I kept up with their runs and they encouraged me to join after I moved to the area. In 2000, when I turned 60, my doctor scared me into exercising, and I began my distance walking career. I was thrilled to not only have completed my first 5K, but to receive a trophy (it was probably 3rd place in my small age group field). I had never won a trophy before and the thought of getting

them kept me entering other 5Ks. Eventually, the excitement of those trophies waned so I threw them out and turned to cycling (joining BRAW, the Bikers Runners and Walkers group, in its first season). I competed in the 2004 Texas Senior Games in cycling and made it to the State finals. But, during that season, I fell off the bicycle 3 times, and with thinning bones, I quit riding my road bike except on a trainer.

On a September flight to Seattle, a runner convinced me that I should be doing half marathons and that the Whidbey Island Marathon was one of the most beautiful runs. The following spring, I signed up for that half marathon and completed it in 4:10, enjoying the views the full way. Full of myself for finishing a half, at Labor Day I drove to Albuquerque to do the New Mexico Half Marathon. Time: another 4:10. A walker in New Mexico told me of the Half-Marathon-in-Half-

the-States club (www.half2run.com). I liked the idea of this goal because it might be doable by the time I am 75.

Last April, Alan and his family went with me to do the half (me) and the marathon (Alan) in Louisville, Kentucky. My time was 3:43. More exciting – I finished ahead of 1,008 people, rather than being one of the last 2-3. In October, I did the Boulder Backroads run, getting lost on the Front Range and eventually walking 15.5 miles to finish the half in 4:24. The Dallas Half came next, with a disappointing 4:01. My personal cheering squad (Courtney, Doug, Alan, Lisa) ignore my times (bless them!) and delight in my finishing, then they turn to “the next run”.

Recently, I “googled” my name and discovered that I am an “endurance athlete” (www.athlinks.com). Finally, I have overcome my upbringing, don’t you think?

Slowly, but SurelyBy Pat Noell

My long road to the Dallas Running Club (DRC) Half

Marathon held in November began on a beach in South Africa last year. My wife, Christa, and I were on a scuba diving trip for our honeymoon and I decided to join her one day for a run on the beach. I had long been an active skipper, walker and hiker, but had not run on a regular basis in over 20 years. I found I liked it – so much so that I decided to take it up again. Christa had already run a couple of half marathons, so that was an inspiration.

All runners can relate to what followed – seemingly improbable distances slowly become possible and eventually easy. Running with RAW

helped, making the once undreamed of goal of eight miles a weekly routine (with cold beer at the end!). There are, of course, tough days where you cut runs short and good days where you feel like you can go on forever.

I think I got lucky on the day of the “Dallas Half,” which was my first half marathon, as it fell into the latter. All of my training times suggested to me a run of about two hours and five minutes, so I was stunned when I shaved 10 minutes off that. Fellow RAW member (and beer drinker), Mike Bassano, asked me afterwards if I was now thinking of my first marathon. I hadn’t really, but then, maybe it’s not so implausible now!

My First Half-MarathonBy Ed Stoddard

Ed Stoddard in disbelief of how fast his first half-marathon was!


It was October 2006 and I had just gotten through running “Double

Trouble,” my first ever 10k. I placed 3rd in my age group. The race didn’t go as well as I hoped. I ran out of steam about halfway through and struggled to finish. What was really important, though, was that I won a medal. From that point on, I was hooked on running.

Shortly after the race I remember watching Lance Armstrong run in the New York City Marathon. I was really inspired, naturally since I was now an accomplished runner, too (HA!). It was time for a big race. I applied for the New York City Marathon lottery. I guess luck was on my side because I got in on the first try. I started running in June on my own and soon after, I joined LGRAW. I got much-needed advice from everyone starting from day one. I can’t thank everyone enough for all of their help.

I couldn’t have asked for a better location for my first marathon experience since I grew up in Brooklyn, New York. I was about to race through the streets so close to where I grew up. It was amazing just how many people were there to run in this race. There were people from all over the world. The start of the race

was unbelievable. There was an ocean of people in front of me and behind me. There were helicopters overhead and boats spraying water guns below us. It was almost like being at the Texas Motor Speedway before a NASCAR race and seeing the F16s flying overhead, except here, it was all for the runners. The National Anthem played followed by Frank Sinatra’s “New York, New York” song. It’s not until that point when you realize you are part of something very special.

I told myself before the race that I would not go fast. I set a goal before the race to simply finish and to enjoy the experience. Right off the Verrazano Bridge, the crowds of spectators started, kids and grown-ups all cheering the runners on. Through the first 7 miles, I probably high-fived every person that had their hand out! I didn’t know how or where I would find my family, but I spotted them at Mile 11. They made a banner for me, “BOBE-TEXAS-8895” and they all signed it.

After the excitement of seeing my family, my focus turned towards completing the race. The last 6 miles were absolute hell! It felt like I was running up Mount Everest … all uphill! My poor legs couldn’t have

made it ten more feet. I finished a tick over 4 hours. I was really emotional at the end and I really couldn’t figure out why. I then realized it was over and I thought about what I had accomplished….the endless days of running, meeting new people at the track, running with everyone at LGRAW, going back home to NYC, thinking about all the friends and family who where home watching the race, and, not to mention, my wife told me five days before the race that we were pregnant and would be having our first child. It was a great experience! I see now why so many of you run. Good luck on your next one!

If I can make it there, I’ll make it anywhere:Running The NYC MarathonBy Randy Bobe

Growing up in Brooklyn, Randy Bobe chooses the NYC Marathon as his first marathon.

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

8:00 am 1 mile Run / Walk without dogs8:05 am 1 mile Run / Walk with dogs8:30 am 5K Run without dogs

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


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

to run the Pig! The Flying Pig Marathon also hosts a half-marathon and the 5k. More information on the convention can be found at RRCA.org.

If you prefer something a little more low-key and closer to home (though no one said you can’t go on both trips), RRCA sister club, the San Angelo Road Lizards, have extended a friendly invitation (or was it a challenge?)

to all runners in the “Big Bad Metroplex” to participate in their series-ending 15k trail race on February 23, 2008, in San Angelo, TX. It seems they’re under the impression city folk might melt if they get mud on their trail shoes, if they even own a pair of trail shoes. Yes, the smack talk has already begun. Runners are runners whether they live in the city or in the middle of nowhere, so the SARL understand that as good Texas hosts’ special attention should be paid to the hydration needs of anyone making the trip. Trails, beverages and bragging rights… perfect ingredients for the making of a RAW road trip.

Susan Barnett and Ray Harris Named Winners of National RRCA Volunteer Certificate AwardAnnually the RRCA recognizes individuals that have volunteered 2,000 or more hours, lifetime, to the sport of running. I’m proud to announce that RAW members Ray Harris and Susan Barnett are recipients of the 2007 National RRCA Volunteer Certificate Awards. Please congratulate these two and thank them for the many hours of service they have volunteered to RAW and the running community at large.

The Road Runners Club of America is the national association of over 700 running clubs, running events, and 180,000 runners dedicated to promoting long distance running as a competitive sport and as healthful exercise. RRCA’s mission is to represent and promote the common interest of its member clubs, events, and individual runners through education, leadership, programs and other services.

The success of the RRCA and its clubs and events is based on volunteerism (there are only three paid positions in the entire organization). Since its inception in 1958, the RRCA has relied on the spirit of volunteers to carry out programs, find sponsors, give out water, work finish lines and many other necessary and important tasks. It was with this dependence on volunteers that the RRCA had in mind to honor and recognize its many volunteers nationally.

Congratulations to RAW members, Brad and Robin Pearson, who adopted their foster son, Jordan, on November 15, 2007 after 11 months of fostering. Before the court

proceedings began, the judge asked the Pearson’s oldest daughter, Katie, who is 10 years old, if she was excited to have a little brother in the family. Katie responded, “He’s a little annoying sometimes.”

While Brad and Robin were stunned with her response, everyone else in the courtroom laughed and then Jordan’s court-appointed-special-advocate (CASA) worker replied, “Well, your Honor, she spoke the truth.”

At the end of the hearing, the judge asked the three Pearson children to approach the bench where he offered each child a Tootsie Pop® lollipop. A family celebration of the adoption followed. Congratulations to the Pearson family on the addition of a son and brother!

Pearsons Complete Adoption; Daughter Claims Little Brother “Annoying”

The newest RAW member, Jordan Pearson

News from the RRCARoad Runners Club of AmericaBy Kelly Richards

BOLD IN THE COLD

ENTRY FEES

REGISTRATION

RACE DAY



This year, two RAW members did double duty by running in both the Marine Corps Marathon in Washington, DC and the Marine Corps

Mud Run in Ft. Worth, Texas. Jim Rubalcaba “Capt. Ruby” and Robin Pearson ran 26.2 miles on October 28th and 6.2 miles with obstacles on November 10th. Capt. Ruby reflected on freedom, discipline, and challenge -- principles he lived by when he was in the Air Force.

Robin reflected on the honor of participating in the events with a loss of her distant cousin, Marine Sergeant Gary Scott Johnston, who was walking point and stepped on an explosive in Iraq in January 2007. Both Capt. Ruby and Robin, in company with all RAW members, have great admiration for the people who have served and continue to serve our country.

Semper Fidelis — Always Faithful…and GratefulBy Jim Rubalcaba and Robin Pearson

Jim Rubalcaba and Robin Pearson

For those who don’t know, the DFW Marine Corps Mud Run is a combination of local residents and military personnel

competing together through a series of boot camp-style obstacles.

About 2-3 weeks before the scheduled Mud Run took place, the date was changed from October 27 to November 10 and relocated from the Naval Air Station-Joint Reserve Base to LaGrave Field / Trinity River Park in Ft. Worth. This was due to security reasons. The distance remained the same at 6.2 miles with a number of obstacles and the promise of the event being muddier than before.

There were two RAW co-ed teams competing: “RAWHIDE” and “Four Chicks and a Dude”. We all met in the parking lot of LaGrave field applying war paint, duct tape, and boasting who was the better team. As a member of “Four Chicks and a Dude,” I can only write about my team, which consisted of Noreen Henry, Staci Rivero, Jessica Hanson, Robin Pearson, and the “Dude,” Steve Rush.

It’s all about teamwork. Going through the race was pure adrenaline including lots of running, crawling, climbing, sloshing, walking, jumping, and falling. There was the cooperation of physically helping one another, encouragement, laughter, and plain ol’ getting muddy. There are tidbits of memories from each of my teammates that I will share. Feel free to ask them if you want details.

▪ Diva’s (Noreen) sock, boot removal, and the difficulty of donning it back on during the event!

▪ Tini’s (Staci) handstand against another member to get upside down in order to drain her pants and pockets that were full of water!

▪ Jess’ pants almost falling down; she did not wear a belt and the duct tape did not stick throughout the race, so she had to hold them up with her hands!

▪ Steve (Dog Dude) is not only Da Man but Da Dude!

It was pure fun! The end was an achievement as all five of us held hands across the finish line. It was celebration time when both RAW teams met under the water truck to get hosed-off.

Tini & I got “carded” and could not enter the beer garden, but we managed to receive refreshment with the help of Jim “Capt. Ruby” Rubalcaba. Like I mentioned earlier, it’s all about teamwork!

Metroplex Mud Run 2007: The Dirtiest Story Fit to Print in the FootprintBy Robin Pearson

Staci Rivero leads the team on a patrol to recon the beer garden.

It started out as a normal day (whatever normal is around here),

but it was soon apparent that the World’s Greatest Non-Event had become extremely political. The whole scene was tarnished by special interest groups who were there to promote their own negative agendas. What began as a simple little get together turned ugly when the protesters began to argue with the anti-protesters. The ACLU was there because they are anti everything, the anti-abortionists clashed with the anti-free choice groups, the Anti-Defamation League was there to protest the correct air pressure in footballs and soccer balls (wait, that’s the Anti-Deflation League, sorry) and there were many more people there. PETA was there because they are against animal cruelty and there had been an unconfirmed rumor that at a previous ATT someone stepped on an ant and killed it. Greenpeace thought they saw a whale in the lake and they tried to protect it by protesting the boats on the lake (turned out it was just a log left over from the spring floods). A couple of fringe groups made appearances, one being the Save Holiday Inbred Turkeys (figure out the acronym on your own) and the Save Turkeys Under

Frequent Feeding In Negative Gravity (S.T.U.F.F.I.N.G.). There was even a reported sighting of Cindy Sheehan (no political editorializing by the author allowed). Some groups of flakes drove out from Dallas to protest the ATT because it was against their lesser race. (I guess that makes them the anti-Anti-Turkey Trot protesters. Follow that?) But the weather helped chase the anti people away because they all seemed to be scared of the cold. The only groups that stayed to the end were the Anti-Cold Therapy on Runners

(A.C.T.O.R.S.) and the Anti Beer Enhancement /Enforcement Regatta (A B.E.E.R.) But I am happy to announce that both groups succumbed to anti-peer pressure and had a cold beer after the run. A couple of the protestors even said that they had seen the light and were going to become runners and join a running club. The official police report said that this event was imaginary, the protesters didn’t exist and that the ATT never really happened.


Not photographed are the members that did not attend the Anti-Turkey Trot.

This is not a review of the Anti-Turkey TrotNot by “Fireman” Ken Mcinnes

Note: If you’re not familiar with RAW’s Anti-Turkey Trot (ATT), it began several years ago as an alternative to the usual Turkey Trot races held nationwide each Thanksgiving morning. Our ATT was a chance to avoid the traffic, get away from the crowds, and gather with good running friends. In short, it was a chance to give thanks for a great running club filled with wonderful friends. After a while, the “anti” became part of the joke of it all. If it was an “anti” turkey trot, then it couldn’t really happen. “Not running” was actually “anti” code for running. Confused? Well, most members were, too, but the whole “anti” think makes sense after a while.

RAW now offers on-line renewals (and new memberships) 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. 27 and drop it off or send it in.

Keep your RAW membership current Massage Therapy

for the Active Athlete

Karen Robertson, R.M.T.

7 years experience in therapeutic massage for the runner and multisport athlete

Onsite Chair Massage & Out Calls

817.798.9562


On Your Mark!Tips for Beginning RacersBy Mark Miller, 2005 RRCA Southern Region Runner of the Year

So…you’ve been running or walking for a while, improved your fitness, and maybe you’re toying with the idea of entering your first race. Or maybe you’re a long-time runner who hasn’t run a race in years. Either way, there are some great reasons to get involved with the local racing scene.

Don’t be put off by the title “race.” While a good number of people are there to compete, just as many go to enjoy the camaraderie while running with others. Some folks are perfectly happy to run or walk for years without ever entering a race, and that is perfectly fine. However, if you’re considering getting into the racing game, don’t hesitate. Come on out!

Some benefits of racing:

1. Meet new friends. First-timers are often amazed at what a social outlet road races can be. I’ve met many people at races who have become life-long friends. You’ll discover that even among serious competitors, friendship reigns before and after the race.

2. Create lasting memories. A big race day can live in your memory for years. I fondly remember many of my successful races. I also remember the lessons learned from the less successful outings.

3. Push yourself. You tend to push harder in a race, with other runners and an exciting environment, than you would alone. Therefore, racing makes for a great workout.

4. Gauge your fitness. Races provide tangible markers of progress in your fitness. It is very satisfying to see your consistent training pay off in better times and higher placings.

5. Run in new places. Race courses will introduce you to new routes you would have otherwise never seen. How else are you going to get to run in urban downtown areas without fear of angry commuters? Expand your race calendar beyond the local area and races can become the setting for vacations, allowing you to explore places far from home that the non-running tourist would never see.

6. Support worthy causes. Many races support wonderful charitable causes. Entering these races allows you to contribute in a small way to the lives of others. Furthermore, I believe running and fitness are fine causes in and of themselves.

7. Racing is fun! Okay, if you push yourself in a race, you’re going to hurt. However, the time spent hurting is relatively brief compared to the entire experience. Crossing the finish line after a good effort is extremely rewarding, and the afterglow of a good race can last for days –even weeks!

A few tips for beginning racers:

1. Don’t be intimidated. You’ll see runners and walkers of all speeds. Don’t be put off by those faster than you. Just line up, put forth your best effort, and enjoy the experience.

2. Select a distance that is appropriate for your fitness. If your longest training run is 5 miles, don’t enter a 15K. Choose a distance that matches what you’ve done in training. For your own good, don’t let your first race be a marathon!

3. Go with friends. If you’ve never raced before, go with an experienced friend. Racing isn’t rocket science, but it is helpful to have someone show you the ropes your first time out. One of our quarterly “RAW off to the races” outings would be a great place to start.

4. Line up accordingly. Race etiquette dictates that faster runners line up at the front and walkers near the back. Place yourself appropriately to ensure a smooth start and to keep from going out too fast or too slow.

5. Start slower than you think you should. Excitement abounds at the start of a race. It is easy to let that excitement carry you out too fast. Start conservatively and save something for a big finish.

6. Hang around after the race. This is where the social aspect really kicks in. Visit with your fellow runners. You’ve just shared a common experience with others (including strangers) and this can spark great conversations. Post-race is the best time to make new running friends. Enjoy the post-race food and drink, and cheer for the award winners (you might even be one yourself!).

7. Start planning the next one. Don’t worry if your performance wasn’t what you expected. Just scan the race calendar for the next one that appeals to you and get back out there!

Just one word of warning: racing can become addictive and over-racing is a real danger. If you race too often, your body will often let you know it in slower results. Everyone is different in the amount of racing they can handle, but a good guide for beginners is to limit races to 2 or 3 a month. In time, you’ll learn how much you can handle.

Racing isn’t for everyone. However, the rewards of racing are there to be grasped by anyone willing to pin on a number. Don’t be shy- get in the game. We’ll be there to welcome you and cheer you on.


This was a significant upgrade from last year’s version of “4 marathons

in 9 days.” Another 50K trail run was added onto the second weekend to create a 50K / marathon double on consecutive weekends. Also there was more traveling involved this time with an additional race in Louisiana to go along with those in Texas and Oklahoma, including a 5 to 6 hour drive in between races on both weekends.

In order to “race myself back into shape,” I did a reverse distance ladder of events by cramming a 50-miler at Heartland in Kansas, a 50K at Palo Duro Canyon in Texas, the Marine Corps Marathon in Washington, DC, and the Dallas Running Club Half Marathon in a four week span leading up to the double/double.

Memoirs Of A Marathon ManiacThe Rockledge Rumble 50K - The weather forecast was not encouraging. It was warm and sunny, but Race Director Tom Crull and the NTTR (North Texas Trail Runners) crew of volunteers once again put on another great Rumble. Thanks to the hard work of DORBA (Dallas Off Road Bicycle Association), the trails on the north shore of Lake Grapevine were in as great of shape as ever, despite the fact that a good portion were under water during the flooding this past summer. I love signing up for this race for the great long sleeve tech shirts they hand out each year. As a bonus, the 50K finishers were awarded a “surprise gift” of a Nathan® Human Propulsion Laboratories running vest, along with a very coveted bottle of “Flood & Guts” beer made by that famous RAW brewer, Kevin Wessels. An overcast morning and a strong southerly breeze kept the temps down early, but by afternoon, the warm conditions took its toll on the runners. One of the best parts of the new course was getting to run within a few feet of the shoreline toward the end of the loop. Finishing time: 7:09.

The San Antonio Marathon - I have made this drive many times now. The best part of driving at night is passing through Austin and seeing the lights of the city. After a quick ice bath at home, I packed up the car and made my usual stop at my

favorite Braum’s in Hillsboro. I wanted to do San Antonio one last time before the Rock N Roll race organizers take over in 2008. The new course is fast and flat, but I am too tired to take advantage of it today. It’s another hot and humid day and I knew early on this was going to be a grind. With about 5 miles to go and the temperature at 80 degrees, I decided to run hard the rest of the way and get this “death march” over with. I passed a lot of runners just walking at the end. A great finish inside the Alamodome and cold beer, too! It’s about a mile walk back to the start by the Alamo, where I parked my car. I don’t mind though. My first double is over with no injuries. Finishing time: 5:20.

The Louisiana Trails 50K - The Oklahoma Marathon was cancelled this year, so I decided to lead off the second double in Louisiana and make the long drive to Tulsa, Oklahoma afterwards. The weather is cooler this weekend and I feel stronger today. For more details about this run, please see the adjoining report about this great event. Finishing Time: 6:31, 2nd Masters

The Tulsa World Route 66 Marathon - I love running in Tulsa! I have had very good luck here in the past. The drive from Shreveport took longer than expected. I was passing through hot spots like Hugo, Oklahoma and getting off course onto the slower business routes next to the main highway. I finally rolled into Tulsa around 11 p.m. and headed straight downtown to the hotel. I had arranged with fellow RAW member and Marathon Maniac, Steve Grady, to pick up my race packet and leave it at the front desk for me.

The start of the race this year was moved about a mile south to remove some of the bigger hills from last year. An overcast morning kept the temperatures down. The course was mostly flat and, if you ran a good tactical race, you can really use the smaller hills between miles 23 to 24 to gain an advantage over other runners toward the end. I felt stronger today and finished with a decent 4:04. Of course the biggest highlight of this day was seeing RAW’s Mindi Rice win the women’s title for the half marathon.

Two 50Ks And Two Marathons In Nine DaysBy Thomas “T.O.” Okazaki

Fort Worth Turkey TrotBy John Tucker

At the Fort Worth Turkey Trot, RAW Family Member Molly Tucker ran a 21.02 for 1st in her age group, after getting through the late comers who started ahead of the line.

She is also shown in a 2008 Jeep Patriot, which she thought would be a wonderful prize, as the Moritz dealership thoughtfully had enough new vehicles for each age group winner, and the winners overall. The Patriot fit her perfectly, not like the larger Liberty her dad drives.

Regrettably, the only award was a trophy.


Two keys to success in running an ultramarathon, a race longer than

a 26.2-mile marathon, are eating and drinking. Both are critical factors in the final outcome of a performance. Miss an ingredient and it can make or break your race.

The fluid and energy needs of an ultrarunner far exceed those of a marathoner. The runner needs to understand one’s ability to ingest these solutions and the correct formulas required for the successful completion of an ultra. Overcoming the sheer distance, as well as weather conditions, demands a high intake level of both fluids and calories to survive, let alone run.

“Drink early and often” is often the advice given when running an ultra. Depending on the weather conditions, a runner can lose up to a liter of fluid per hour. A five percent loss in body weight from mostly fluid loss is considered the danger point.

Critical to maintaining body weight is taking fluids early in the race. The amount of fluids needed will vary with the weather conditions, speed of running, and body mass. One’s metabolic rate is directly related to running speed. We burn oxygen and use energy when we run and this will determine our metabolic heat production. Since sweating is our primary method for cooling off, the faster we run, the greater the loss of fluid.

Other factors that determine the rate of sweat are heat and humidity. We can help the body dissipate the heat by adapting to it and dressing accordingly. The need to ingest

more fluids increases in warm and humid conditions.

Although a typical ultrarunner may need up to one liter per hour, this requirement may rise to two liters given the heat and humidity. Water requirements may also increase after 20 miles of running because the water stored in the leg muscle glycogen is no longer a major contributor.

Electrolyte replacement is also critical to an ultrarunner’s success. A runner may lose motor skills and experience disorientation. Electrolytes are essential to the proper function of all living cells in the body. By sweating, a runner loses a lot of electrolytes.

Assuming a sweat rate of one liter per an hour, a runner may experience an electrolyte loss of two grams per an hour. This can result in a loss of 20 to 40 grams during an ultra.

Some amounts of electrolytes are contained in energy drinks. It’s best to compare drinks and select one that supplies more electrolytes, rather than less. Crackers and pretzels contain some salts, but not really enough to supply what’s been lost. During especially long runs, such as 100 miles, the need for salt at aid stations is high. Salty potatoes and soup are quite popular. Some ultrarunners also carry electrolyte caps, such as Succeed! and Endurolytes.

“Eat before you’re hungry” is the other advice I often hear when it comes to calorie consumption. The calorie sources can be wide-ranging and taken in almost any form. The buffet offered at most ultra aid stations usually includes energy drinks, colas, crackers, cookies, potatoes, candy, PB&J sandwiches, and a wide array of other foods. What works best for you and agrees with your system can only be determined through experience.

For many ultrarunners, a constant battle is stomach distress during the races. The primary reason for this is the stomach’s inability to perform its gastric emptying function while running. The key is prevention.

An ideal place to start is to create your own plan for your energy requirements. Acquiring half of your calories from a liquid mix and half from solid food consumption is a good starting point.

A suggested formula rate calls for 30 calories per a mile for a 50 km race, 50 calories per mile for a 50 miler, 60 calories per mile for a 100 km, and 100 calories for a 100 mile run. Those racing hard may have to settle for a lower calorie rate. The limited calorie intake maybe needed because a harder pace requires more blood to be taken away from the stomach to send oxygen to the working muscles, thus the digestive process will be compromised.

For optimum gastric emptying, concentration levels for energy drinks should be in the 7 percent range. Energy drinks supplied at races maybe stronger than that, so be ready to dilute them with water. Also your race speed is a factor. A stronger concentration is acceptable during longer events with a slower pace.

Finally ultraruners need fat and protein in their diets. Do not rely solely on carbohydrates. The energy plan for runs of 50 miles or more should be around 5 to 8 percent of calories from protein, 10 to 15 percent from fat, and the rest from carbohydrates.

Overcoming the sheer distance, as well as weather conditions, demands a high intake level of both fluids and calories to survive, let alone run.

A Basic Dietary Guide For Running UltrasBy Thomas “T.O.” Okazaki

Electrolyte replacement is also critical to an ultrarunner’s success. A runner may lose motor skills and experience disorientation.

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

From 5Ks to uLtrAS

Sept. 22, Murfeesboro, TNmurfeesboro half marathonDirk Hayes: 1:32:10

Oct. 7, Brentwood, TNoctoberfest 5KDirk Hayes: 19:22, 3rd AG

Oct. 27, McKinney, TXrun the trails 10KStaci Rivero: 48:22, 1st AG, PR

Nov. 3, Rockwall, TX2007 uSAtF Southwestern Assocation Junior olympic XC Championshipsyouth boys’ 4KJoseph Hale: 17:09

Nov. 3, Ft. Worth, TXviking run 5KTroy Pruett: 19:27, MMWJohn Ball: 20:47, 1st AGviking run 1 milerTroy Pruett: 5:15.2, 1st OverallJohn Ball: 5:55.8, 1st AG

Nov. 4, Springfield, MO2007 bass Pro marathonRoss Darrow: 5:00:25

Nov. 4, Dallas, TXDrC half marathonLee Rebedos: 1:26:59Brad Pearson: 1:29:19, PRChris McCain: 1:31:16 Yolanda Hopping: 1:31:58Leana Sloan: 1:32:47, 2nd AGLaura Nelson: 1:35:33Rick Sanford: 1:39:13, PRJeffery Peebles: 1:42:39Doug Noell: 1:42:45Kelly Richards: 1:42:57, PRDan Banse: 1:43:02Noreen Henry: 1:44:30, PRSteve Rush: 1:45:43Julie Kaner: 1:48:39Thomas Okazaki: 1:49:05Marybeth Crane: 1:49:16Chad Goodnough: 1:51:20Reggie Hicks: 1:52:52Mary Ann Cavio: 1:54:06edward Stoddard: 1:54:11Cevin Wyatt: 1:55:29Brad Frazier: 1:56:40Jack Hase: 1:58:30Michelle Putze: 1:58:30Melissa Hassan: 1:59:04Neil Sobol: 2:02:48Laura Arbini: 2:04:22Michael Ahern: 2:10:39Apurva Parikh: 2:13:08Kim Danahy: 2:15:08

vern Lumbert: 2:15:20vanessa Loggins: 2:18:56Kathryn Gleghorn: 2:19:54Tony Flesch: 2:20:17ericka Schnieder: 2:20:17, PRCrystal Grose: 2:22:33Kathy Peebles: 2:38:59Ruanne varden-Banse: 2:54:46Cindy Lee: 2:57:37Pat Noell: 4:01:37

Nov. 4, New York City, NYnew york City marathonJim Lukanich: 3:16:36Randy Bobe: 4:00:52, 1st MarathonJessica Montz: 4:17:27, PR

Nov. 10, Dallas, TXAsics texxas twentyJack Hase: 2:29:09, 3rd MMWBen Friedman: 2:39:13Kristine Hinojos: 2:44:19, 3rd FMWJoy Townsend: 3:39:31Asics texxas twenty 10 milerMelissa McKibben: 1:31:35

Nov. 10, Ft. Worth, TXbG Squirrel run 10KMark Miller: 37:11, 1st AG, 2nd OverallReggie Hicks: 47:53, 1st AGKim Danahy: 58:40, 1st AG

Nov.10, Ft. Worth, TXDFw marine mud run (Individuals)Michelle Putze: 1:24:53(Coed teams)4 muddy Chicks & A Dude: 2:26:45Jessica HansonNoreen HenryRobin PearsonStaci RiveroSteve RushrAwhIDe 1: 2:30:59George RiveroMary Ann CavioJeff BarnhartJim RubalcabaCindy Lee

Nov.10, Arlington, TXJoey Cushman 5KJohn Ball: 19:56, 1st AG

Nov. 10, Dallas, TXKittico Cat walk 5KRhonda Houston: 47:54Bridget Smith: 47:55Laurie Lukanich: 47:55

Nov. 10, Lake Grapevine, TXrockledge rumble 50KDoug Keeffe: 6:26:39, PRPaige Henderson: 6:48:46Thomas Okazaki: 7:09:57Marty Metzger: 7:11:25Kelly eppelman: 7:12:30

rockledge rumble 30KKen Hall: 2:32:32, MMWTroy Pruett: 2:58:24Kristen Jett: 3:11:38Kevin Wessels: 3:49:56Cevin Wyatt: 3:50:59Julie Kaner: 4:13:49Rick Fogle: 4:35:49Pam Truhn: 4:37:26Debbie evans: 5:06:57Courtney Noell: 5:31:37Alan engisch: 6:08:00rockledge rumble 15KMark Fanelli: 1:10:38, OWDan Banse: 1:25:22Laura Arbini: 1:49:11Kathryn Gleghorn: 1:50:23Ted Amyx: 1:54:24Bruce Gleghorn: 1:54:50Linda ellestad: 2:16:17Ruanne varden: 2:19:25Reba Becker: 2:30:54Debbie Carpenter: 2:44:56

Nov. 10, Ft. Worth, TXSpeedway run 5KBlaine Covington: 25:24, 2nd AGTina Covington: 28:03, 2nd AG

Nov. 11, San Antonio, TXSan Antonio marathonThomas Okazaki: 5:20:22

Nov. 16 thru 18, Grapevine, TXultracentric 24 hour Championship raceScott eppelman: 24:01:51, 113 miles, 67 lapsLaura Nelson: 10:44:38, 52 miles, 26 lapsultracentric 12 hour raceDoug Ryan: 4:16:15, 24 miles, 12 lapsultracentric 6 hour raceChris McConnell: 5:58:17, 31.75 miles, 29 lapsJim Baudhuin: 5:59:06, 29.5 miles, 27 laps

Nov. 17, Seattle, WACarkeek Park 12 hour Fun run(2 mile loop trail run)Sam Thompson: 11:37:00, 50.18 miles, 2nd Overall

Nov. 17, Flower Mound, TXDorothy’s Dash 5KYolanda Hopping: 19:06, PR, OFWJohn Ball: 20:05, 1st AG

Nov. 17, Shreveport, LALouisiana trails 50KThomas Okazaki: 6:30:19, 2nd AG

Nov. 18, Dallas, TXbig D 30KJulie Kaner: 2:54:33big D 5KReggie Hicks: 21:42, 2nd AG


Nov. 18, Ft. Worth, TXFwrC mote In motion half marathonLee Rebedos: 1:28:50, 3rd AGByron Benoit: 1:30:55, 1st AGPaul Gerba: 1:56:54Tim Roche: 2:08:50Ross Darrow: 2:08:51

Nov. 18, Philadelphia, PAPhiladephia half marathonDale Mauger: 1:44:56

Nov. 18, Tulsa, OKtulsa world route 66 marathonChris McCain: 3:19:49Thomas Okazaki: 4:04:15 Kim Danahy: 4:55:30Steve Grady: 5:17:08tulsa world route 66 half marathonMindi Rice: 1:26:00, OFW, PR

Nov. 22, Knoxvile, TNAutumnfest 8K 2007Jeff Brown: 47:04

Nov. 22, Dallas, TXDallas ymCA turkey trot 8 milerLee Rebedos: 51:15Robert Fowler: 52:44Brad McClew: 52:56

Julie Kaner: 1:04:32Melissa McKibben: 1:09:46Bridget Smith: 1:15:29David Smith: 1:15:29Michele McClew: 1:16:58Neil Sobol: 1:20:24Ruanne varden-Banse: 1:51:05

Nov. 22, Ft. Worth, TXFt. worth turkey trot 10KMark Miller: 35:24, 3rd AGJeff Garber: 36:10, MMWCrystal Grose: 1:10:28Ft. worth turkey trot 5KMolly Tucker: 21:02, 1st AG Paul Gerba: 24:15Don Krell: 29:24

Nov. 24, Pantego, TXPantego Candy train & tree Lighting 5KJohn Ball: 20:40, 1st AG

Nov. 24, Plano, TXPlano Pacers turkey run off 15KLee Rebedos: 1:01:18

Nov. 25, Seattle, WAuniversity of washington medical Center Seattle marathonJessica Montz: 4:17:43

Nov. 25, Shanghai, ChinaShanghai International marathonAlan Noell: 5:54:59Shanghai International half marathonRita Law: 2:58:00

DuAthLonS & trIAthLonSAug. 12, San Angelo, TXwool Capital triathlon(1500 meter swim/40K bike/10K run)Stacey Dannels: 2:21:48, OFW

Nov. 18, Smithville, TXDirty Duathlon rocky hill ranch #1(5K run/12 mile bike/5K run)Karen Robertson: 2:38:21, FMW

RAW RACE RESULTS continued


Pr-Personal Record AG-Age Group bQ-Boston Qualified ow-Overall WinneroFw-Overall Female Winner omw-Overall Male Winner mmw-Male Masters Winner Fmw-Female Masters Winner

LeG

enD

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

Remember to add a push pin to the RAW Around the World map if you race in any US city or run anywhere outside of the US.

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

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

Contact Joe Luccioni 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 & WALKeRS CLUB

memberShIP APPLICAtIon

New Membership Renewal

Name ________________________________________________

Address ______________________________________________

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Home Phone ( ) ________________________________________

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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.

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


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

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

2007 Jun Jul Aug Sep Oct Nov Year to Date

Monthly Attendance 484 406 326 395 360 373 3,946 Avg on Weekend Day 43 39 43 44 36 36 43

LGrAw monthly Attendance at Clubhouse

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

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

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

2007 Jun Jul Aug Sep Oct Nov Year to Date

Monthly Attendance 484 406 326 395 360 373 3,946 Avg on Weekend Day 43 39 43 44 36 36 43

LGrAw monthly Attendance at Clubhouse

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100

200

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

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

PRSRT STD AU.S. Postage

PAIDGrapevine, TXPermit No. 243

ShAre wIth A vISItor or new member

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

Lake Grapevine Runners & Walkers | www.runnersandwalkers.com

Dear Spareribs:Like you, I am an older runner, and over the past couple of years I find myself slowing down on my runs and races. Is it age, or just mental staleness? It seems to me I need to do something to jump-start my training and run some better times. Any ideas? -John B., Grapevine

Dear John:Same thing happened to me, and I had the exact same question. Then about two months ago I got to thinking, “In the 70’s and 80’s, I was running the fastest times of my life.” I had a Sony Walkman and all these cool songs on tape. I loved listening to their beat, many of them disco hits. I thought, “What if I downloaded those same songs into my iPod? I bet that music will remind me of when I was fast! Then maybe I will run fast again.”

So I made this playlist of songs all from that era, and the first time I listened to it, my average pace per mile dropped by 18 seconds. And I kept on getting faster! I realized that it isn’t age at all that makes us slow. It’s that we don’t have Jay Geils, Foreigner, Van Halen or Dire Straits any more. Try it yourself. I promise you’ll get faster when you listen to the music from when you were fast.

Now there is one drawback that I must warn you about, although it’s kind of a minor thing. After about 6 weeks of listening to the same playlist, I found I had not only memorized all the songs, but that my everyday speech became infused with a new

kind of patois, a sort of “disco speak” that totally altered my communication approach in strange and not often helpful ways.

Take last week for example. Driving home from Esparza’s after a few beers with my friends, I got pulled over by a State cop who claimed I was driving erratically and speeding. (He had become suspicious when I just gently tapped the rear bumper of a car in front of me to tell the driver that the light had turned green. No big deal.) He kept bullying me with a lot of questions and I didn’t know what to do, until “disco speak” took over. I calmly said to the cop:

“If you think that you’re too cool to boogie, boy oh boy have I got news for you. Everybody here tonight must boogie. Let me tell you, you are no exception to the rule. Get on up on the floor cause we’re going to boogie oogie oogie til we just can’t boogie no more.”

This was probably not the right thing to say, because the cop seemed annoyed and just stormed back to his car. Between now and my court appearance, I am thinking of how I’ll handle the judge. I’m a bit worried that when he asks why I was driving this way I’ll say:

“I’m hot blooded, check it and see. Got a fever of a hundred and three. C’mon your honor do you do more than dance? I’m hot blooded, hot blooded!” That may not help my cause.

Try it yourself in any case. Maybe you’ll have better luck. But I would suggest you stay away from the Pointer Sisters. I got kicked out of the Safeway last week for telling some old woman in the produce section that she should jump for my love.

Remember that speed can kill. Good luck.-Spareribs

Ask Spareribs

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

january 2008

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