march 2012

FOOTPRINTLake Grapevine Runners & Walkers March - April 2012

www.runnersandwalkers.com

At our Leap Year Day Run and Volunteer Appreciation Social, RRCA Board member, Kelly Richards, recognized

two of RAW’s most dedicated volunteers by presenting Jeff Barnhart and Gary Howsam with their “RRCA National Outstanding Volunteer” patch and certificate. This is a well-deserved honor for both men as they are perpetual volunteers at RAW and provide invaluable services to the club and the DFW running community at large.

The purpose of the Outstanding Volunteer Recognition program with the RRCA is to shine a spotlight on individuals who have volunteered over 2000 hours of their time over a period of time to the sport of running.

In addition to these two significant achievements, the rest of the time was dedicated to other RAW volunteers. RAW provided each volunteer with a ticket for entry into a drawing of

several prizes. The more times a member volunteered, the more tickets they earned in the drawing. Some lucky members won more than one prize because of the multiple times they volunteered.

Kelly Richards stated that the success of RRCA and RAW is dependent on our volunteers. Having such a large club and hosting multiple events during the year, it was a great opportunity to thank the people who have given so much of their time to the club. There are so many ways to volunteer that it’s easy to give back to the club you love. Consider signing up for water duty, working one of RAW’s popular races, volunteering at a RAW booth and sharing your story with potential members, serving on the Board, and so many others.

Kelly Richards presents Gary Howsam with his RRCA award for volunteering over 2,000 hours.

Kelly Richards presents Jeff Barnhart with the “RRCA National Outstanding

Volunteer” patch and certificate.

(l-r) Mindi Molinar, Kat Sparks and Pam Widders add to their volunteer

credits by helping set up the food table.

(l-r) Volunteers John Bush, Joe and Evelyn Luccioni and Chris Reyher enjoy the pizza.

Carol Ezell selects a race entry as her raffle prize.

What’s a A RAW-cous celebration without an awesome cake.

RAW Leaps to Celebrate Our VolunteersBy Kathryn Gleghorn

2 FOOTPRINT | March - April 2012

RAW Board and CommitteesPResident | Kathryn Gleghorn [email protected]

ViCe PResident | Tony Flesch [email protected]

seCRetARy | Janet Dixon [email protected]

tReAsuReR | Emily Johnston [email protected]

AsstAnt tReAsuReR | Jeff Garber [email protected]

diReCtoRsDanyah Arafat-Johnson [email protected] Kyle Keifer [email protected] Lawrence [email protected] Morris [email protected] Rivero [email protected] Schlenker [email protected] Swenson [email protected]

FootPRint

editoR-in-ChieF | Kevin Wessels

FootPRint CooRdinAtoR Elizabeth Lawrence

AssoCiAte editoRs Kathryn Gleghorn Staci Rivero

CReAtiVe diReCtoR | Lorraine Wessels

design & PRoduCtion | Reneé McConnell

Membership data Danyah Arafat-Johnson [email protected]

FootPRint submissions Send articles to: [email protected]

Footnotes to: [email protected]

Footnotes•Footnotes•Footnotes•FootnotesLake grapevine

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

Congratulations• To all the RAW members who participated in events locally and

around the country. We had many new PR (personal record) times and distances. Check the “Weekly RAW Zone” for further details.

• To Kathryn Gleghorn for being named the RRCA Texas-North State Representative.

CondolenCes• To Jack Burcie for the loss of his father.

thank you• To all the volunteers who put out water and sports drink for the

weekend runs. We appreciate each and every one of you!• To the members who participated in the January Keep Grapevine

Beautiful Park Clean Up. • To Troy Pruett for organizing RAW night at SkateTown in Grapevine.

lost & Found• Left something at the clubhouse? Check to see if we found it. All

unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

Change oF address• To update your address, please notify Danyah Arafat-Johnson at

[email protected]

announCementsCustomize your running gear with the RAW Logo!Have your favorite “tech wear” printed with a heat transfer RAW Logo at Digital Creations (330 W. Northwest Hwy.) in Grapevine. The RAW logo can be added to your favorite tech shirt/shorts or other items. Prices vary by size of logo.

Embroidered logos are available at The Embroidery Shop (422 S. Barton St.) in Grapevine. The RAW logos can be put on t-shirts, shorts, sweatshirts, jackets, blankets, towels, etc. Price varies by the size of the logo and the turnaround time is usually one week or less.

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

Follow us on FacebookBecome a FAN of Lgraw Runners & Walkers page to get the latest updates in your News Feed.

March - April 2012 | FOOTPRINT 3

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

RAW Around Town | Social Calendar & Events

check us out at runnersandwalkers.com or like us at lgraw runners and walkers

weekend walk/RunSaturday & Sunday mornings 7 AM (daylight savings time) 8 AM (standard time)

TRail Runs Wednesday & Friday mornings 6 and 7 AM (year round) at the clubhouse

TRack woRkouTsTrackies meet every Tuesday at 5 PM at Grapevine Middle School

Hill woRkouTsHillbillies meet Thursday nights Thursdays 5:45 PM even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park

BoaRd MeeTinG We meet on the second Monday of the month at the clubhouse. All members are welcome to attend. March 12 at 7:00 PM April 9 at 7:00 PM

BecoMe a BoaRd MeMBeR There will be five (5) openings on the RAW Board that need to be filled at the July 4th election. If you are interested in serving in one of the positions or would like more information, contact [email protected] or attend an upcoming monthly meeting.

Raw’s 15TH anniveRsaRy 2012 is a milestone year for RAW as we will be celebrating our 15th anniversary. Your RAW Board is planning some fun events throughout the year to commemorate this milestone. Watch your inbox for the monthly e-comm, the Forum and our Facebook page for the latest information on all the 15th anniversary activities.

waTeR duTy volunTeeRThe sign-up sheet is located on the back door of the clubhouse. Sign up for just one day; it is not required that you sign up for both Saturday and Sunday. You can also work in tandem, one member puts out the water and the other takes care of the pick up.

TRail clean upSaturday, April 14. Keep Grapevine Beautiful, “Don’t Mess With Texas” Trail Clean Up.

saTuRday niGHT liveJoin your RAW friends the first Saturday of the month at 5 PM for a family-friendly dinner. Check the RAW forum or LGRAW Facebook page for details.

dayliGHT savinGs TiMe Daylight Savings Time is Sunday, March 11. Remember RAW changes our weekend start time to 7 AM on the following weekend, St. Patrick’s Day, March 17.

sT. paTRick’s day BReakfasTWear your green and enjoy a St. Patrick’s Day Potluck Breakfast on March 17. Bring your favorite green food (or whatever you want to eat!) to share. The potluck breakfast will be held after the regular the club run and if you don’t have green to wear, there may be some leftover leprechaun items!

BiRd on THe Run TRaininGWednesday Night Trail Run at Bob Jones Nature Center (March 7, 14 and 21). As a preview to the Bird on the Run Trail Run on March 31, the race director/RAW member, Henry Galpin will host weekly trail runs on the race course each Wednesday night at 5:30 PM. The Bob Jones Nature Center & Preserve is located at 355 E. Bob Jones Road, Southlake, TX 76092. Online registration is available at www.southlakeparksandrec.com or in person at the City of Southlake Community Services Offices, 400 N. Main Street, Southlake.

new Raw discounTThe area’s newest running store is having their Grand Opening on Saturday, March 10. They are offering a 15% discount to RAW members. They are located at 101 Town Center Lane in Keller to check out their running gear and to say hello to Renee Cossman, the store manager.

fiesTa fun RunSaturday, April 21, Fiesta Fun Run. 7:00 AM from the clubhouse. Make plans to join your amigos for a morning run/walk and a Mexican food-themed potluck breakfast and post-workout fiesta. We’re planning a morning of great food, fun, fellowship and a salsa contest (the condiment, not the dance, but feel free to dance if you want!) so dust off your maracas and get out your favorite salsa recipe.

save THe daTeSunday, May 20. AMAZING RACE - RAW Style. Mark your calendar for an unforgettable afternoon of RAW Fun! We’re still working on the details, but save the date for Sunday, May 20 at 3:00 PM.


I came across this quote the other day and it made me think of RAW, especially the part about your friends. I have been a runner for more than 35 years and while I don’t mind a solo run, I actually prefer to run with someone.

In my opinion, a good run is always made better when done in the company of a friend or two. And guess what? RAW gives you access to both of these things:

• A place to run – check (✔) • A friend or two to run with – check (✔)

Well, RAW doesn’t actually supply the “friends,” but we do provide you with plenty of opportunities to make friends.

If you are a “RAW regular,” I would like to encourage you to come by the clubhouse at the weekend run / walk start time and help us welcome newcomers. We’ve set aside the first Sunday of the month as “Newbie Sunday,” but first-timers to RAW come out every weekend and are usually pretty happy when we have someone who can show them the ropes at RAW (the course, water stops, the mile markers and most importantly, other members).

If you are club member who has not joined us for a weekend run / walk lately, here’s your invitation. We meet at the clubhouse every weekend (see page 3 for the start time) and we would be happy to have you join us. Nobody likes being the “new kid,” but if you want to be an active RAW member, you have to come out to the club and get involved and then you won’t be “new” for long. Come out often enough and you’ll probably fall into step with your own group of running friends. And before you know it, it will be you showing the newbie the ropes.

See how it works? The circle of (running) life: you run, you find a club, you go to races, you make running friends, you get involved with your club, you volunteer, you introduce newbies to RAW...and the cycle continues.

Like I mentioned above, the best way to get the most out of your club membership is to get more involved with RAW. Take a look at page 3 and mark your calendar for some of the upcoming social gatherings. Make time after your workout to hang out at the clubhouse to catch up with friends and to introduce yourself to friends you haven’t met yet.

I can’t guarantee you a sunny run with a nice tailwind, but if you come out and work out with RAW, I do guarantee you a friend (or two) by your side to share your run with.

President’s MessageA perspective to the members from RAW President Kathryn Gleghorn

SUNDAYRAW Walk/RunWalk/Run every SundayLGRAW Clubhouse 7 AM (daylight savings time) 8 AM (standard time)

MONDAYRest Day

TUESDAYTrack WorkoutsTrackies meet every TuesdayGrapevine Middle School5 PM

WEDNESDAYTrail RunTrail Run every Wednesday

LGRAW Clubhouse 6 and 7 AM (year round)

THURSDAYHill WorkoutsHillbillies meet every Thursday 5:45 PM even # Thursdays, at the clubhouse odd # Thursdays meet at Parr Park

FRIDAYTrail RunTrail Run every FridayLGRAW Clubhouse 6 and 7 AM (year round)

SATURDAYRAW Walk/RunsWalk/Run every Saturday 7 AM (daylight savings time) 8 AM (standard time)

“The wind at your back, the sun in front of you, and your friends by your side.” – Aaron Douglas Trimble

Kathryn


The Dallas White Rock Marathon on Sunday, December 4th, proved to be

a challenge for runners not accustomed to running in the cold rain. Admittedly, the conditions were not great and my attitude dwindled as I was nearly soaked before the start line. The weatherman said it was 42 degrees with a light to medium wind. I clutched my garbage bag through the National Anthem, jittering in the early light of day with thousands of others who were ready to get the race over with! This would not be my first wet marathon nor my first wet training run, but I wasn’t looking forward to 26.2 cold, wet miles. Ugh.

This is a familiar story. You train hard for months for a race, only to have bad weather, high wind, sucky terrain (the list goes on) on race day. You make up your mind early that the day is going to be bad (due to the conditions), and of course, it comes true. Our bodies pretty much follow what our brains interpret. That’s the way it works, right?

Experienced racers know you don’t get optimum racing weather much of the time on race day. It’s a part of this sport we love, hate, love …

For the best chance at race success, you have to decide that it is a good day to race, no matter the conditions. Do this by finding every positive aspect of race day you can. One way is through adequate preparation. I had my good running shorts, my warm undershirt and shorts that didn’t chafe, even when wet. My good running hat acted as my windshield

and kept the rain from spattering my eyes. My shoes have good amounts of mesh to drain water and my socks drained well too. My gloves kept my hands warm, even when wet.

I also decided that the cold, wet conditions prevented my legs from overheating! Thus I could run much faster with less fatigue from exhaustion. The “forced smile trick” really works too. When you don’t feel good, or you worry about an upcoming tough spot in the course, FORCE yourself to smile. Suddenly, your spirits are lifted. When the finish line seems too far off, focus only on the next mile marker. Fix your mind on RELAXING.

Overall, you have to choose the positives in your race and disallow negative thinking. I drew tremendous strength from seeing all the volunteers on the course, especially our RAW aid station! I decided, too, that the wind was not a factor and visualized myself running smoothly in good form.

An early test came before Mile 2 when a girl in the 3:25 pace group dodged a puddle and stepped on my foot, which caused me to trip, tumble and slam my head on the wet pavement. For an instant I heard a loud ringing and a lot of “oooh, ouch!” from runners all around me. I immediately bounced to my feet. My hat, glasses, gloves, GUs all outta whack. My two choices were to have a meltdown pity party OR get angry for being tripped. I chose the anger because it fueled me to get up quickly and catch up to that same

group and eventually pass them. The meltdown only would’ve slowed me down.

Yes, racing is a mental game. Make up your mind that your race is going to be great and more than likely, it’ll happen. And how did I do? Well, I stayed ahead of the 3:25 pace group, finished in 3:23 and took 13th in my age group out of nearly 300 – a very bright side of a dark day.

The Bright Side of Dark DayBy David Ball

David Ball has a sunny finish at a very cold and wet White Rock Marathon.

NEWCOMERS M e n t o r i n g P R o g R A mFirst Sunday of the month 8AM (standard time) 7AM (daylight savings time) at the clubhouse.

Newcomers are always welcome to join RAW every Saturday and Sunday for our weekend walks/runs. To encourage newcomers to join us, RAW will have club members available on the first Sunday of the month to mentor them. We will do our best to match people up with someone who can show them the course, water stops, introduce them around and answer questions they might have.

Welcome a Newbie & Become a Mentor

First Sunday of the month

For more information, contact Kathryn at [email protected].


RAW Shooting StarsHenry Galpin

By Kelly “K2” Richards

You won your first race while competing for your 6th grade track team. Was that the day you knew you were a runner? I actually started “competing” about 4th grade in goofy little neighborhood Olympics. We raced bikes, did standing long jump, baseball throw, a sprint and a distance race around the perimeter of the park (all of 330 yards). I won all the foot races, but never won a “real” race until the last track meet in 6th grade. I won the 220-yard dash in 26.1 seconds against our rival junior high.

What was your most notable high school cross-country experience?I was terrible in cross-country and hated it. I would run the first quarter-mile or so hard and then let no more than nine people by so I could finish in the top ten and get my name in the paper. We only ran dual meets back then. My best finish was 4th place. I finished 169th in the state meet that year.

At Lafayette College you are listed in the top-ten all-time track performances five times (more often than anyone else), what were the events? 1. 7th all-time 100 meter, 2. 10th all-time 400 meter, 3. Anchored the 3rd all-time fastest 4x100-

meter relay, 4. 3rd leg on the fastest all-time 4x400-

meter relay (my leg 47.98), 5. 2nd all-time 200 meter (21.34), my

200-meter school record was broken in 2010, 42 years later.

You once ran lead-off on a relay team that consisted of three Olympians and you. Who were they, which relay was this, when and how did this come to be?My senior year in high school, after winning the New Jersey state 220-yard dash, I was recruited that day to compete for a newly-formed track club named after Seth Weekly, a famous former New Jersey coach. I ran three summers in many meets along the east coast leading off our 4x220-yard relay team that consisted of me, John Moon (Rome ’60 4x100-meter relay alternate), Ron Freeman (Mexico City ’68 bronze medalist in the 400 meters and gold in the 4x400-meter relay) and Norman Tate (Mexico City ‘68 triple jump). We never lost. Did I mention two of them held world records at the time? I never failed to give them the lead. My other duty after handing off the baton with the lead was to pick up the hardware we won. One of our

competitors was the New York Pioneer Club anchored by John Carlos, famous for the black glove salute on the winner’s stand of the 200 meters in Mexico City ‘68. By the way, one of the aforementioned never beat me in a race. I was smart enough to have never raced Freeman in anything but the 100-yard dash.

What are your Personal Records (PRs)? All my PRs were set at ages 39-41. My last PR was 15K (55:27) at age 45. • 5K 16:59 • 10K 35:35 • Half 1:18:47 • Marathon 2:47:55 • Ultras: You’re kidding right? I was

a sprinter!

What do you consider your most remarkable running performance? The highlight of my career(s) was a 21.0 220-yard dash I ran a couple weeks after high school graduation in an invitational meet on the New Jersey shore. I lost to Ollan Cassell a gold medalist on the 4x400-meter Tokyo ’64 US relay team. It was one of those “earth to Henry” moments. I was pretty cocky and this race was sort of my “welcome to the big time” experience. Ollan ran a 20.6.

You “retired” from running marathons at Boston in ’88. Why? I decided the morning after the race that the whole experience could never be that good again. I have been able to relish the “gee, I wish this never has to end” feeling I had during the last mile ever since. I closed out with a 2:50 and change.

Are you a Charter RAW member?Yes, I joined in September ’97.

You’ve been involved with other running clubs besides RAW…Yes, I was co-founder of the Amarillo YMCA Running Club, now the Lone Star Runners Club, and served as president for a few years. I was newsletter editor for the Terlingua Track Club (Houston) in the late 70s.

Why is your running nickname Squishy?During my summer runs I lose approx. ¾ of a pound of sweat per mile. That is why you’ll never see me run over 6 miles between the end of May and mid-September. It can become dangerous.

You’re the Race Director for Bird on the Run, a short-distance trail race you created with your wife Emily. Tell us about this event.She created it and recruited me to lay out the course, which I did with the help of “Fireman Ken” MacInnes and Jim Uhelski, sit in on meetings and criticize, and work the finish line. My post-race burgers and beer have allowed me to keep the two guys already mentioned plus Spareribs, his wife Louise “the Saint” LaMothe, and Mike Evans as regular members of the finish line crew. See you on March 31st guys?

What other events have you been Race Director for?No way to count them all; 17 years running in Amarillo, a couple races a year, mostly club runs with about 100 or so runners.

What do your running goals look like today?Today I am drifting aimlessly. I dream of running another decent 5K someday, but they tend to hurt. I really enjoy the relays that I’ve competed in over the last 10 years or so. This year a new age group, I turn 65, so look out Spareribs. And of course, there are the continuous challenges of half marathons run in all kinds of different places with Sami, my precious daughter. The semiannual “father always wins for now/daughter weekends” are a huge part of my motivation.

I would like to close by saying that the guys at RAW have kept me going week after week, through the good times and bad. No sleeping in for this guy. I truly cherish these friendships.


Parents with small children have an opportunity to make investments

today that can pay dividends down the road. When my two girls were young, I took them running with me. At first, I would walk / jog while pushing them on their bikes. They were soon riding on their own and keeping up with me. At the time, I was still very much a kid at heart and enjoyed playing with them as much as they enjoyed spending time with me.

When they grew older, they no longer wanted to go out with Dad – it was not cool anymore – but it did ingrain in them the desire to be physically fit. They have both exercised regularly. Chelsea took fitness to an extreme level, becoming a Dallas Cowboys Cheerleader in 2005 and is now a licensed fitness trainer. Maddie played soccer through high school and still plays city league soccer today.

The biggest return on my investment, however, is that it has become cool to run with Dad again. My daughters have run numerous 10Ks, 15Ks and half marathons with me, and running has become a

family sport that keeps us close and makes me proud. Chelsea and I paced each other during the Rock ‘n’ Roll Dallas Half Marathon last year. At Palo Duro, all three of us camped out in the awe-inspiring west Texas canyon, and then they both ran the 20K trail. I was more sadistic running the 50K. That was a great adventure that we will never forget. The Dallas White Rock Half Marathon a few months ago was another race that we will not forget, having braved 13.1 cold, wet miles together.

This year’s Bold in the Cold half marathon was special because both daughters ran with me. Maddie and I finished with PRs (personal records) taking second place in our age groups. What a great way to start 2012. Both my daughters say I helped inspire them to run. So, to all you parents who push strollers and pace with their kids on bikes, I say well done and keep it up! It’s maybe one of the best investments you make. Looking back, it certainly was for me. A great way to give back to the sport!

Small Investments Pay Big DividendsBy Kyle Keifer

Kyle smiles with his “golden” girls, Chelsea (l) and Maddie (r) after the 2011 Cowtown Half Marathon.

Keep Grapevine Beautiful Trail Clean UpBy Elizabeth Lawrence

Have you noticed how nice the trails look lately? You can thank Gary Howsam and his group of volunteers. RAW participants (members

and friends of RAW) included Ray Harris, Kyle Keifer, Tom Shetina, Mike Evans, Suvi Raisanen, Crisann Becker, Roy Lange, Belynda Warner, Megan Warner, Josh Loewen, Laura Nelson, Denny Maietta, Chris Morris, Jack Hase, Melissa Schlenker, Evelyn Luccioni, Stacy Marchiori, Laurie Lukanich, Alison Nixon, Laura Swenson, Monica Waite, Michael Dunkel, Ed Folliard, Nanette Poole, Robin and Katie Pearson, Debby Eads, Thomas “T.O.” Okazaki, “Major Mike” Eccelston, Henry Galpin, Tia Metzger, and Kelly “K2” Richards.

This amazing group worked a combined 70 hours in Horseshoe Trails Park, paying special attention to the drainage creeks close to the east entrance. Gary says this area always has a lot of debris that is washed down the creeks from the neighborhood and nearby apartments. Other areas cleaned-up were along Dove Road between the parking lot and Silvercrest. The north side needed the most effort and several volunteers actually worked inside the creek beds to clear the accumulated trash. The result was 58 bags of trash full of cans, bottles, STYROFOAM™, plastic bags, plastic bottles, broken glass, clothes, and fast food packaging. Other random items found were a car tire, a car/truck wheel, 12 feet of angle iron, a STYROFOAM chest, tennis and golf balls, an iPhone, and a partially buried six-pack of beer! What a difference a few hours and a handful of volunteers make. Thanks to everyone who helped out!

The Next RAW Shooting StarGet to know me in the next issue...

I have won over 100 road races in distances from 5K to 50 Miles.

During my marathon PR, I ran with one of America’s most beloved Olympic gold medalists.

I coined a phrase that has become legendary RAW clubhouse smack talk.


on Your mark!A Remarkable Story By Mark Miller

“On this site in 1897, nothing happened.” Thus read the sign on a restaurant wall in my hometown of Boyd, Texas, and I believed it. Like so many other small towns, life revolved around coffee shop weather discussions and high school football. But anything historic, significant, or newsworthy? Not there. Other towns have their historical markers, tourist traps, and battlefields. But my hometown? Well, it’s nice there.

Don’t we take a similar view of our running? Sure, other runners achieve great things – even heroic things. We see them in race results, on television, and in magazines. Olympians, champions and record-setters – we lionize such runners, and with good reason. As I write these words, I am watching the Olympic Trials marathon highlights on television. The lead pack set, and maintained, a pace I couldn’t hold for a 5K. As Meb Keflezighi, Ryan Hall, and Abdi Abdirahman secured spots on the U.S. Olympic team, cameras rolled, interviews commenced, and a running community nationwide cheered. Certainly, their running efforts are noteworthy.

What about our running? Surly there’s not much to see here. We tend to our jobs, take care of families, and sit in traffic jams. Then, somewhere between preparing dinner and paying bills, we squeeze in a run. Nothing remarkable about this; our own running seems as ordinary – and about as interesting – as a week-old newspaper.

Don’t be so sure. You see, on this site in 1997, a running club was started. A small group of ordinary runners established a very extraordinary club. Now celebrating its 15th year, the Lake Grapevine Runners and Walkers have reached heights its founders couldn’t have imagined. What began with a small group meeting in the back of a van has grown to over 600 members of all paces and abilities. Along the way, personal records were achieved. New distances were covered. In some cases, health was reclaimed. New members found guidance and encouragement. Experienced members provided advice. Friendships were established and even a couple of marriages resulted. Remarkable indeed.

Also, there are stories. Stories like Diane Hernandez, who overcame leukemia and continues to pursue an active lifestyle. Or Tony “Flash” Flesch, who lost half his body weight, has run multiple marathons, and is now a certified running coach, helping others to reach their fitness goals. Then there’s Joe Luccioni, a lifelong runner with 18 marathons under his belt who acts as a coach, guide and father figure to so many at RAW. Also, talk about Terry Marcott, whose 2:37 marathon personal record, 30 years of service to our country in the U.S. Army, and roles as a husband, father and grandfather serve as an example for all.

Ordinary? Not on your life. For 15 years, RAW has brought together talented, passionate people who care about each other and give back to the sport. It has been 15 years filled with great stories.

In January of the club’s 15th year, Jeff “Barney” Barnhart took things to a new level. As race director for the Bold in the Cold, he added a half marathon to the established 15K and 5K distances, and set a goal of 1,100 entrants. If you know Barney, it is no surprise that he and the best team of volunteers around pulled it off. Three races went off simultaneously, sending runners in different directions toward a common finish line. It sounds like a prescription for a logistical nightmare, but a crack team of volunteers orchestrated the effort flawlessly and saw to it that a club-record field was treated to a great day of racing. Runners raved about the experience. That’s nothing new, though. Runners and walkers have been raving about RAW for 15 years now.

My hometown rarely makes headlines, but it proved to be a nurturing setting to grow up, surrounded by colorful and encouraging people. Likewise, national media outlets seldom notice a little running club on the shores of Lake Grapevine, and it’s their loss. They’ve missed quite a story.


On Saturday, January 28th, Sunstone Yoga® Southlake (SYS) hosted a free RAW-only hot-yoga class for a room full of budding yogis. This year’s class was their Wood (Alignment and Method) Class, which focused on core strength and flexibility and a combination on isometric and active stretching techniques. It’s at the “core” of Suntone Yoga’s Pain Free Yoga™ methodology. Everyone seemed to love the many crunches, push-ups, leg swings, and balancing – and we even added a one-minute plank for all the “Plankstas!”

Participants commented that it was a lot of fun and also very challenging, especially the next morning at the club when several people remarked how that their abs and legs were feeling the effects. After the class, we were treated to some high-energy smoothies mixed by our yoga instructors, Yong Swearengin and Rosemary Westerhuis.

Robin Pearson said, “This was both fun and a challenge, but loved it!”

Courtney Noell commented, “It was a lot of fun and very challenging!”

Stacie Sauber said, “First wood yoga class finished, I have to say it was great.”

Monica Waite added, “Just want to say thanks for the hot yoga and it was really hot in there. My hair was a complete disaster from the humidity, I couldn’t have my cell phone, I had to be quiet, follow directions and it was hard! I’m not sure I had a good time. The one highlight was watching Kat Sparks’ feat of strength. Totally amazing. I might just sign up!”

Kelly “K2” Richards said, “I need to say thank you now to RAW and Sunstone Yoga Southlake for the complementary RAW-only class because later I think I’m going to be too sore to be grateful.”

Janet Dixon remarked, “Class was great, except for the part where a yogi shushed Debbie and me for talking. After class, we saw the sign on the door that there was no talking. LOL!”

This was the second year SYS hosted a RAW-members yoga day. Last year, SYS hosted a Fire Class, which is their hottest hot-yoga class consisting of thirty-four postures concentrating on health and vitality. In addition to these classes, SYS has been a sponsor of several RAW races and events by providing guest passes and gift cards as door prizes. They also display our membership brochures and race flyers in their lobby.

Yong and Rosemary commented on how strong all the RAW people were, even if some had trouble knowing their left from right. I am not sure if this was a promise or a threat, but as we were leaving, Yong stated that we were all so strong that maybe she would host a RAW Metal Class next time, which is conducted at a much faster pace focusing on stamina and strength.

Thank you, Sunstone Yoga Southlake.

Namaste.

LGRAW Does Yoga!By Tony Flesch


“An epic experience just days away – soak it all in. There will never be another ‘first time.’” That was the advice given to me by the wise Kelly “K2” Richards in the week before the White Rock Marathon. Little did I know how true that would turn out to be!

I had hesitated for a long time to sign up for my first marathon. I wasn’t sure I had it in me to complete the training, which is a big time commitment over what is needed to train for shorter distances. I work long hours and travel a lot, and the logistics just seemed like a lot to overcome. But the more I thought on it, the more I knew I wanted to figure out a way to get it done.

It’s still more than a little surreal that I actually ran a marathon. Three years ago, I started Couch to 5K on a lark. I ran a 5K, then a 10K. After that, I got inspired to run a half marathon as a fundraiser for Crohn’s and Colitis Foundation of America (thanks to which, I discovered RAW and all it entails!). I grew to really like the half, but didn’t know if I was willing or able to push it further.

I obsessed about the weather for a week before White Rock. Of course, obsessing doesn’t help, but I watched the forecast anyway. As it turned out, the conditions were just about as bad as they could have been – 40° and raining. I spent plenty of time figuring out what to wear and how to possibly stay dry. Of course, little of that mattered in the end. I spent 99% of the race soaking wet. So I really did “soak it in” in every sense of the word!

Despite the weather, I wanted to make sure the day was memorable and that I had a good time. I loved running through all the neighborhoods. To me this course says “Dallas” in so many aspects - the Fair Park starting line, the downtown area where I work, Uptown, Highland Park, Lakewood, White Rock Lake. It’s a great way to see the city and I like that visitors get to experience it all.

Seeing the RAW aid station was the best part, of course. I was feeling really good at that point and loved seeing friends and getting

their encouragement – not to mention the dry clothes they had brought for me! I can’t say enough how much I appreciate all the volunteers on the White Rock course that day. It’s one thing to run in the cold and rain; it’s something else entirely to stand in it for several hours just to help out another person.

Of course, Murphy’s Law was in full effect that day, and not 20 minutes after I put on dry clothes, the heaviest rain of the day showed up. That was probably my lowest point. I was getting tired, had about half the race still left to run, and got soaking wet immediately after getting into my dry socks. Going around the lake was tough as well. Nine miles is a long way to go without much crowd support. However, the aid stations with oranges and the nice Boy Scout leaders who helped us through the mud perked me up a little.

Once I got around the lake and into the 20s in terms of miles, I knew I would finish, but I was hurting all over and seeing firsthand what people mean when they say a marathon has two halves – the first 20 miles and the last 6. I was grateful for Swiss Avenue and its downhill angle to help me shuffle along to the end. When I finally finished, I got a big congratulations from the volunteer who handed me my heat sheet and noticed my blue “first timer” bib. I love that White Rock gives first-time marathoners a little extra attention. You only get one first time, so it should be a memorable one.

So many people gave me advice, help, and encouragement, and all that made it possible for me to finish this race. I have to give huge thanks to Stacy “Cherry” Marchiori for joining me on so many training runs. Without her I probably would not have made it to the starting line.

I’m not sure whether more marathons are in my future, but I’ll always be glad to have shown up and run the best race I could at White Rock.

An Epic Experience…Soak it all in!By Emily Johnson

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Road Runners Club of America

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

RRCA Runnings

For the first time ever, the men’s and women’s Olympic Marathon Trials were held at the same time, race and place. That time and place was January 14, 2012, in Houston, Texas. It was epic and it had RRCA written all over it.

Seventeen of the trials athletes, including Deena Kastor, are RRCA Roads Scholar® recipients. The RRCA Roads Scholar program grants $5,000 annually to four to six athletes who are U.S. citizens, have graduated from college, plan to pursue elite distance-running as a career and expect to earn less than $30,000 from all sources during the calendar year.

Members of several RRCA member clubs ran in the event including, Ann Arbor Track Club (Michigan), Atlanta Track Club (Georgia), Big River Running Company (Missouri), Central Oregon Running Klub (Oregon), Charlotte Running Club (North Carolina), Club Northwest (Washington), Columbus Running Company (Ohio), Greater Philadelphia Track Club (Pennsylvania) and Mammoth Track Club (California). Some of these club members included Josh Cox, Amy Hastings, Deena Kastor and Meb Keflezighi.

Four of the six athletes, Shalane Flanagan (’10), Kara Goucher (’08), Meb Keflezighi (’09), Ryan Hall (’08), representing the USA in London in the 2012 Summer Games have won the RRCA Road Runner of the Year award.

Trials participants Colleen De Reuck, Deena Kastor and Meb Keflezighi have had such illustrious careers they’ve already been inducted into the RRCA Hall of Fame. Frank Shorter and Joan Benoit Samuelson, also RRCA Hall of Fame inductees, were the official starters of the men’s and women’s races.

The RRCA Board of Directors, numerous RRCA State Representatives and thousands of runners who are members of an RRCA club, including dozens of RAW members participated in events throughout the weekend. Some like Jack Hase volunteered, while Randy Bobe, Don Robertson, Jon Korte, Kristine Hinojos and Thomas Okazaki, just to name a few, cheered at the trails on Saturday then raced the half or full marathon on Sunday.

As the oldest and largest national association of running clubs, running events and runners dedicated to promoting running as a competitive sport and as healthy exercise, it’s not surprising that everywhere you looked throughout the trials weekend there was an RRCA connection. The London-bound runners were immediately wrapped in U.S. flags, and because these historic trials were held in the great state of Texas, outfitted in cowboy hats.

The whole weekend of events was a rewarding experience for the RRCA. To see the success of our grassroots efforts exposed at the national elite level was a proud moment. Around here that gets a big Yee Haw!

RRCA Represents at the Marathon Olympic Trials


...and the announcer says: “RAW Skate Time”

Troy Pruett, aka “WJ”, finds his skating legs.

Roller Derby Girls, (l-r) Michelle Blackard and Laura Gruener get in position to “Crack the Whip.”

Christine Bassano and Nick Kannady prepare themselves to do a Toe Loop / Split Jump / Salchow

combination with a Camel Spin finish.

The Liles Family (from l-r; Brad, Michelle and Matt Putze)...showing some top synchronized skating form. Brad is waiting to

hear AC/DC’s Back in Black.

Runners, Walkers and Skaters...‟Oh My!” The

Wussie Judge (WJ), Trackie leader Troy Pruett took his faithful followers on a journey back to their youth when he organized a “Skate Night” at Grapevine’s SkateTown in January. For some of the skaters it was a short trip back in time, but for others, let’s just say there were a few surprised at how much roller skates have changed since the ‘70s.


Are you a native Texan? Yes!

How long have you been running? Well, I had done some 5Ks a few years ago, but nothing like now. I was walking the Susan G. Komen Race for the Cure® 5K in Fort Worth in April 2010. I was running to “catch up” with someone and my friend told me not to stop, so I kept running. I only stopped along the way for walk breaks. Well, I guess you could say that was when this actually all started for me. I do not actually consider myself a runner more a combo-er (if that is such a word) – walker / runner.

How long have you been a RAW member? Eight months.

Who was the first person you met at RAW, or at first showed you the route or really “took you in”?Belynda Warner is the one who brought me and Kathryn Gleghorn initially showed me the route.

Are you a “Trackie” or “Hillbilly”? Hmmm…neither. Should I be afraid?

Why running? I love doing 5K races. I love the social aspects and watching my friends achieve their goals. I consider myself a short-distance runner. Most of all, I love that I am out there being active. My life has changed tremendously over the past five years through weight loss.

Do you have any pre/post-race ritual or anything special you do before or after a run?Not really, but I do run for pancakes and chocolate!

Do you have a favorite place to run? I would say Lake Grapevine. I have tried other places, but the scenery is best at the lake.

Do you prefer roads or trails? Trails. I tried trails this summer and got hooked! I mentioned earlier that I consider myself a short-distance runner and I believe it’s because I get bored on pavement.

What has been your fondest running memory? Doing my first trail race this past November at the Rockledge Rumble and getting lost. My 10 miles turned into about 12 or 13 miles. Yes, I had many a meltdown, but got over it and moved on and I am ready for a do-over next year!

Where is the most unique or unusual place you have ever run? The Rockledge Rumble race on the Northshore of Lake Grapevine.

What do you consider your biggest running achievement? Hmmm, this past summer I did one of the Medal of Summer 5K races and received 2nd place in my age-group. But overall, I believe my biggest achievement is that I am out there doing this. Five years ago you would not find me in a running club!

What running gear would you never travel without? My running shoes of course! I have also learned from my running companions to bring an extra change of clothes!

Do you GU, gel, Gatorade® or other?I love my water. I need “real” food such as almonds, string cheese, etc. Oh, does coffee count?!

What has running taught you about yourself or what have you learned about life through running? I am capable of almost anything. It has also given me a sense of accomplishment.

Do you have a spouse, significant other or any children? It is just me and my sweet Skittles, my miniature dachshund who is about to be 16 years old.

Are you a professional runner or do you have a real job? What? I do have a real job. I am an educational diagnostician. “What is that?” you ask. I work for a local school district evaluating children to see if they have disabilities and if they would qualify for special education services. I also work closely with administrators, parents and teachers as a resource for the children who qualify.

Besides running, what other fitness activities do you enjoy or do as cross-training? I enjoy spin classes at my gym. I also enjoy boxing. I take a class at my gym on Tuesday nights that involves boxing and other anaerobic activities. I have also rediscovered my love for the elliptical.

What would the members be surprised to learn about you? I used to be 100 pounds heavier.

In Step With Sheri Rasnake


Kudos to Debbie! Debbie Carpenter has been a RAW member for nearly a decade. She has also been an employee of the Carrollton Fire Department since 1995. Debbie offered RAW a great opportunity to be trained in CPR. Why? To increase RAW members’ knowledge of how to handle a critical situation, especially for those of us running without immediate emergency medical care available. How? As a trained and licensed instructor, she volunteered her time and expertise to train 32 RAW members over two Sunday afternoons in January and February. She was able to secure the dummies (“Brads,” as she called them) and made a copy of the revised steps to give to all participants. With the adult CPR class she taught, she was organized, informative, interesting, and even humorous to make learning fun and memorable.

Debbie is an enthusiastic member. She and Reba Becker have loaned their kayaks, oars, life jackets, and even a kayak trailer over the past five years for the “RAW Navy.” This was one way to allow some cross-training for RAW members once a week in the summer months as well as allowing some social time while kayaking on Lake Grapevine.

Did you know that Debbie was promoted to Captain within the Carrollton Fire Dept? And when she received this high honor, that fellow RAW member Joe Luccioni pinned on her captain bars at the ceremony in October 2009?

Again, thank you, Debbie, for Giving Back to the Sport!

Recognition to you! Jeff “Barney” Barnhart once again stepped up to be RAW’s Bold in the Cold race director this past January! And what a success it was for breaking our club’s record for both the total number of race participants and net proceeds. He added a half marathon to the usual 15K and 5K races as part of the RAW 15th anniversary celebration. It had been his vision to add a half marathon for three years.

RAW has an outstanding reputation for staging well-run and organized race events throughout the running community. Barney exemplified this as the race director by putting forth an extraordinary commitment of time and effort.

While doing all of the planning, ordering, and so forth, he was able to compete in three race events himself—all within three weeks of each other – an Ironman® 70.3® (formerly known as a half Ironman) in Austin, Texas, a sprint triathlon in Keller, Texas, and a marathon in Indianapolis, Indiana. And unbelievably while at the marathon, he secured additional timing chips (free) to add to our current timing system.

As quoted by The Dallas Morning News sports running blog contributor, Spareribs LaMothe, “Jeff is the best RD I have ever seen. In addition to being well-organized and a tireless worker, he offers great value for all the (RAW) club’s races, a terrific shirt, a fun course and an affordable entry fee. He’s also pretty imaginative, so there’s always some clever wrinkle or two in his events that makes them interesting.”

Charles Cline of Cline’s Running Corner also quoted on his website, “Once again, the Lake Grapevine Runners and Walkers club conducted a well-organized event with plenty of volunteers, water stops and some welcomed hot chocolate, among other things, afterward. Participants in the half received nice finisher’s medals, while overall winners took home warm-looking blankets, a different and well-received award. Other race finishers were awarded nice stocking caps.”

So, Jeff, a well-deserved bravo! Our beanie hats off to you. Thank you for Giving Back to the Sport!

giving Back to the Sport

Send your GBTTS nomination to [email protected]

Jeff “Barney” Barnhart

Debbie Carpenter


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

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

Keep your membership

current

LAkE GRAPEvINE RuNNERS & WALkERS CLuB

MeMBeRshiP APPLiCAtion New Membership Renewal

Name ________________________________________________

Address ______________________________________________

City _________________________________________________

State ____________ Zip Code ____________________________

Home Phone ( ) __________________________________

E-Mail Address ________________________________________

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

Male Female DOB___/___/___

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

Participating Family Members

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

Name ___________________ M F DOB___/___/___

Membership dues $20 Single $30 Family

Signature __________________________________________ Date______/______/______

Mail completed application and payment to LgRAW (Lake grapevine Runners & Walkers), P.o. Box 2982, grapevine, tX 76099 or drop in the membership box at the LGRAW Clubhouse.

New Members

Membership Renewals

Welcome to all of our New Members

Danyah Arafat-Johnson and Heath JohnsonDavid BallMichael BaslerMichelle BlackardJeff BozarthNelda BruceJack BurcieBart BybeeSuzi and Michael CopeAllen CoxDr. Marybeth Crane

Michael and Tanya CzyzJohn DalriBecky DavisJanet and Dennis DixonMike DoudMichael DunkelAlan and Tosca EngischAngela EuseryRyan FosterPaul GerbaJack and Gretchen GreenCrystal Grose

Jack Hase and FamilyLisa HyneDella and Danny IrbyDenise KnightYvonne KnillManny KooshaJon KorteThe Luccioni FamilyVern LumbertCynthia MaasSabine and ken MacInnesStacy Marchiori

Barbara MartinMissi MazeyBrad McClewLee MillerMuswamba MutomboMichelle NewtonCourtney and Doug NoellEd OleksiakSuvi RaisanenCheryl RehbergSteven RushMike Schellen

Kevin SnyderAdrienne and Carl StipeJohn SwoffordJim and Lynn ThomasTerry ToceAlan and Hélène WalkerBelynda WarnerRob WhiteJason WhitmireDarin WingerRandy WolfAnne Woods

MEMBERSHIP UPDATELake Grapevine Runners & Walkers

Charles A. AmanKaren BahamundiWilliam BarrNancy BassClaudine BoucherFrank BrandtHenry BrandtDavid Butterbaugh

David CoburnGigi ColigadoMonique CunninghamRoberto FlorTiffany FontenotRogelio GonzalesIra HandlerKiet Hoang

Richard HuangCresua JarufeShanna KelloggCori KellyAnita KilburnGray KinneyPatricia LarmonChris Mayhan

Gabriella McCordCindy McKinnonCarol and Stan NicholsChiffon OkudaSara O’BrienMegan ParmeleeEileen PontaoeSteven Ragsdale

Denise RathmannLeah RauchDon RobertsonSuzanne StarksBilly StevensonMichael SzpakLorena Torres

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

Non-ProfitU.S. Postage

PAidGrapevine, TXPermit No. 243

shARe With A VisitoR oR neW MeMBeR

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

check us out at runnersandwalkers.com or like us at lgraw runners and walkers

MEXICAN-THEMED POTLuCk TO FOLLOW COMPLETE WITH

CONFETTI EGGS AND A PIÑATA!

BEST SALSA CONTEST (FOOD NOT DANCE)

Two categories for the salsa contest: traditional

and non-traditional

FeeL FRee to dRess in youR Best FiestA FestiVe AttiRe

APRiL 21st At 7AMAt the CLuBhouse

Run wHaTeveR disTance you like

Join us FoR A FiestA-theMed Fun Run

IN GRAPEvINE!OLÉ IT’S

march 2012

Documents

raw volunteers

raw board

kelly richards

volunteer credits

raw booth

rrca board member

rrca award

success of rrca