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Quincy (as told to Kim Andres): How Running Has Changed in DFW Read More.

Joe Boyle: How to improve your Lactate Clearance Rate - Part 2 Read More.

Ashley Wise: Do You Know Your Values? Read More

Gary Pulver: Try smaller races to meet people. Read More

Charles Clines: Luke's Challenge was fun series. Read more.

Fiona Green: Trying new ventures while in rejuvenating mode. Read more.

Natalie Trimble: Running Is The Prime Sport Read more.

John Valentine: How The West Was Won: Duels, Dust, and Belt Buckles: Friends of the River Read more.

H.B. Wise: The Toughest Distance. Read more.


Team TRC Tops the field in the All American 10k

By HB Wise

Texas Running Center athletes topped most of their age categories for the 34th running of the All American 10k in Edinburg, Texas. The mild weather and a flat out and back course helped as well. Returning pro Lauren Smith took the top American Female spot with a chip time of 34:10.2 at a pace of 5:30 per mile. This was good enough for seventh overall female this year. As noted in the preview she was the third overall American Female last year.

In his professional running debut Clines Running Corner's very own John Valentine took the Overall American Male top spot and finished forth overall with a chip time of 31:37.1 and a pace of 5:05 per mile.

Jon Hyams bested 127 other runners in the 40-44 male age group with a time of 37:58.7 for a per mile pace of 6:07.

James Jackson and John Morgan took the first and second respectively in the 45-49 age group. James ran a 33:46.3 which was good enough for 14th overall and 10th male finisher. John's time was 37:36.8 at a pace of 6:03 which put him over four minutes in front of the third place finisher in their age group.

Continuing her speedy ways in Edinburg, Posku Binger scored the Female Grand Masters win. Her time of 46:10.4 and a pace of 7:26 was good enough for the 26th fastest female and 148th overall.

Eddie Large set a PR with his 55:24.6 which put him in 5th place in the male 65-69 age group. He finished just 0.7 seconds behind Ron Gable of Edinburg, the forth place finisher in their age group.

This was the forth year in a row that the TRC had runners in the All American 10k.


Passing on the beads and hot chocolate,
the DRC's Love the Loop was the choice

By Fiona Green

jennifer fundarozach polleySaturday (Feb. 6) was a perfect day for running and runners in the Metroplex were able to choose from several popular races.  There was the Mardi  Gras in Fort Worth, which advertised on their site "We will be tossing Mardi Gras beads at the start, on the course, at the finish and at the party afterwards." Imagining the chaos that might ensue and the likelihood that I would be the one runner to slip on beads, I checked out alternative races.

While the hugely popular Hot Chocolate Run in Dallas was very tempting  I opted instead for the DRC's Love the Loop 5K at Winfrey Point. A few days earlier I had received an e-mail announcing that online registration was closed but that a limited number of bibs would be available for those who arrived early on race morning.

John Brosius of the DRC explained that the club has experienced a significant growth in membership because of a recent increased marketing effort.Saturday's event featured a 5K and a 15K.

The 5K was easily won by 19-year-old Zach Polley (pictured), who blazed through the course in a speedy 16:37. Polley runs for Dallas Baptist University where he is coached by elite runner Jacob Phillips. He has a PR of 15:55 for the 3.1-mile distance and has his sights set on breaking the 15- minute barrier. His time Saturday was all the more impressive considering that he is recovering from a hip injury and that the course might have been a little long, according to several runners.

This didn't affect overall female winner, 40-year-old Jennifer Fundaro (pictured), who clocked a 19:42, 12 seconds ahead of runner-up Shantel Cloud, 29. Fundaro was thrilled with her win and the fact that she had succeeded in breaking 20 minutes for the first time since the birth of her son two years ago. Fundaro also was the overall female winner of last month's Frigid 5K, where she celebrated her first race of 2016 with a time of 20:16! She has a pre-baby PR of 18:09 for the 5K and is hoping that her times will continue to improve.

In the 15K, the top male finisher was Vesko Rajovic while Emelle Crutche of Houston claimed the female title.


Feb. 6-7 Highlights

By Charles Clines

The Feb. 6-7 weekend was great for running with just a chill in the morning as the temperatures warmed throughout the day. And runners took advantage of the good conditions by posting some fast times in the Metroplex events.

* The Kitts team, with two former UT-Tyler runners taking the overall male and female awards, dominated the Cupid’s Couples Run on Sunday (Feb. 7) in McKinney. Carly Kitts, 22, of Midlothian, was the overall female winner and overall runner-up with a 17:55.2, which was .6 better than her posted PR. Winning was Alex Wilson, 24, of McKinney and who was a teammate of Kitts at UT-Tyler. He zipped to a 16:18.4.

Sergio Amendariz, a 16-year-old Dallas Adamson High School athlete, skipped through the beads at the Dash for the Beads on Saturday (Feb. 6) in Dallas to win by 20 seconds with a 17:11. Jason Trevino, 27, was runner-up. Emily Field, 34, earned the female overall award with a 19:11.

* There were several thousand runners at the Hot Chocolate 15K/5K in Dallas, and Reggie Jonaitis, 34, of Midlothian won the 15K by about a minute with a 53:24. The overall female winner and 12th overall finisher was Kearci Smith, 26, of Plano with a 59:46. Jonaitis was fourth overall last year when his time was more than a minute slower (54:54).  In the 5K, 14-year-old Edgar Avila of Farmers Branch won by 21 seconds as he sped to a 17:13. Cole Atchison, 22, of Lewisville was runner up with a 17:34, 13 seconds in front of Johnathan Flint, 14 of Flower Mound. Another Flower Mound runner, Allie Lyda, 14, won the overall female award with an 18:58, 20 seconds in front of Rachel Sutliff, 13, of Grapevine.


Texas Running Center Teams
Edinburg All American 10K Preview

By HB Wise

The Texas Running Center will take two teams to the All American 10K in Edinburg this weekend.  This is the fourth consecutive year the TRC has had runners in this event.  Last year, the event had 1,427 finishers and offered prize money of nearly $40,000. Edinburg is near McAllen in the Rio Grand Valley, near the Gulf of Mexico .

The USA Open Pro runners will be Lauren Smith and John Valentine. The amateur runners will include:

James Jackson: Elite age 45-49
John Morgan: Elite age 45-49
Jon Hyams: Elite age 40-44
Poksu Binger: Elite age 65-69
Eddie Large: Elite age 65-69
Tate Van Voorhij: Youth Age 10-14
Ben Gillick: Youth Age 15-19

Last year, all six athletes had good results with four of the six earning first place awards.  James Jackson finished first in the 40-49 age group with a 34:09, and Rick Meyer ran a 35:55 to finish second in the same age group.  Mike Fussell took first in the 50-59 age group with a 37:32. 

The first American finisher (fourth overall) in the women’s race at Edinburg was Dawn Grunnagle, 25, of Dallas in 34:50. She will be at the US Olympic Marathon Trials this month in California. With a 36:41, Lauren Smith was the third American Female (sixth overall) finisher. Crystal Chinea placed first in the 25-29 age group and was the fourth American Female (ninth overall) with a time of 40:02.   

This year, Coach Joe Boyle is “expecting his veteran runners to build on their prior years experience while the new runners will learn from this race.  Everyone is expected to have a blast and realize how talented they are and that they have the ability to race with anyone in the world.”  This will be John Valentines first race as a professional.


Cross-country competition
offers different challenge for road-race runners

By Fiona Green

young cross-country runnersThere is no question that the appeal of a road race is quite different from the appeal of a cross-country race. In the former, runners generally feel in control of their race. While the course might not be perfectly flat there is a certain familiarity with the running surface and an ability to speed up and slow down as needed.

In cross country, this is not the case. Uneven and changing terrain make cross country races as much a mental game as a physical one so instead of implementing a specific race strategy you often need to simply go with the flow.

For the young and carefree (some of those competitors are pictured), the presence of rocks, sand and grass is often of little consequence. For others, however, the race becomes a challenge, an adventure, an event requiring the triumph of mind over matter. The accomplishment of finishing, tinged with relief at not twisting an ankle, is invigorating and addictive.

If you are thinking of changing things up a little, you might consider participating in next month’s Parker County cross-country style 5K on the campus of the Weatherford Christian School on Ranger Road.  Set among gently rolling hills, the course is challenging but not too difficult for anyone new to cross-country running.

Saturday (Jan. 30) was the first of hopefully many monthly runs organized by running coach Bryan Ruiz. With an entry fee of only $10, the race is a low-key, no-frills event but focuses on offering a unique race experience for all ages. Awards were given to the top three male and female runners in the open category and the top three male and female runners in the masters category. The medals were actually recycled from previous school events, which meant I won my first (and probably only) medal for women’s pole vault!

Having the race on the last Saturday of the month meant that the event coincided with the city’s monthly First Monday Trade Days, which are always fun. If you are looking for a new challenge, keep it in mind when planning next month’s race calendar.


Jan. 30-31 Highlights

By Charles Clines

* Sometimes this race lives up to its name, but on Sunday (Jan. 31), it definitely didn’t as participants were greeted with a cool, but warming morning at the Too Cold To Hold Half Marathon, 10K, 5K in Dallas. Even though the temp was heading toward the 70s later in the morning, masters runner Jerry Cherra, 44, of Decatur must have enjoyed the weather as he sped to about a four-minute victory in the half with a 1:22:37. Behind him was Sergio Ramirez, 37, of Frisco (1:26:23) and another masters runner Gerald Jackson, 51, of Carrollton was third with a 1:27:16, three seconds in front of Andrew Dawson, 36, of New Market, Va. Amanda Moore, 29, of Richardson sailed to the overall female title with a 1:31:37, good also for sixth overall. The younger male set took over the 10K as Elijah Cardenas, 16, of Corinth won with a 38:45, 15 seconds in front of 10-year-old Riley Nedrow of Justin. The overall female was on the opposite end of the age scale as 52-year-old Mary Alico won with a 40:13, which was seventh overall. In the 5K, Brandon Womack, 28, of Dallas sped to a minute victory with a 16:12. Emily Field, 34, of Dallas won the overall female award and was fourth overall with an 18:10.

* The Lake Benbrook Half Marathon and 5K also enjoyed a warmer morning on Saturday (Jan. 30) than many long-time participants are accustomed as the day started off fairly cool but began heading toward the 70s. It was no sweat for Gabriel Zambrano, 22, of Fort Worth, though, as he zipped to an easy victory with an impressive 1:11:58. The first female was Kaytlin Barfield, 23, of Hurst with a 1:43:30.

* There were three half marathons in the area, counting Lake Benbrook, as many participants tested their fitness for upcoming marathons. Only 12 seconds separated the male winner and runner-up at the Mansfield Run With Heart Half Marathon. Chris Myers, 19, won with a 1:13:57 and Gerardo Nava, 20, came in at 1:14:18. The female winner was 49-year-old Leslie Burke of Mansfield with a 1:32:38. At the Heroes for Hope 5K & Half Marathon in Fort Worth, 45-year-old Keith Grisham was the first finisher with a 1:26:34, a minute in front of Carlos Vallejo. Candy Blocker had an easier time winning the overall female award with her 1:36:26. The 5K overall winner was female competitor Carly Kitts, 22,with an 18:59.

* Lee Dukes, a 62-year-old, finished second in the Raider Run 5K in Wylie with a 21:20. Winning the overall male award was Wesley Massey, 16, with an 18:14.

* A couple of duels for the overall male and female awards highlighted the GHS Filly Trot in Grapevine, where the younger participants dominated. Hayden Murphy, 18, earned the male award with a 16:35 and was followed by Kyle Brozovich, 18, with a 16:51. Taking the female award was Lauren Edwards, 12. Her 19:21 was 24 seconds in front of Rachel Sutliff, 14.

* Winners had to gut it out at the Plano Pacers Fresh Start 5K and 10K, too, as George Shupe’s 18:08 was 10 seconds in front of Preston Wilschetz, who nipped Teru Nii by two seconds. In the 10K, Brandon Brown crossed the finish line six seconds in front of Brian Schmidt with a 35:35. Local elite runner Melisa Christian breezed to the overall female award with a 37:13.


January 23-24 Highlights

By Charles Clines

Two Olympic Trials qualifiers honed their training this past weekend with impressive performances. They’ll be competing in the trials on Feb. 13 in Los Angeles.

* Dawn Grunnagle, 38, of Dallas showed her running talent again at The Texas Half in Irving on Sunday by being the first of the 150 participants to cross the finish line with a 1:18:54. Runner-up was first male finisher Isaac Escamilla with a 1:19:50. In the 5-mile competition, 62-year-old Kim Andres of Irving was the overall female winner, clocking in at 42:36. Grunnagle, besides being a 2012 Olympic Trials qualifier and a 2016 Olympic Trials qualifier in the marathon, started and coaches SpeedKIDZ.

* Elizabeth Northern of Fort Worth earned  the second overall female award at the 3M Half Marathon in Austin with a 1:16:14.24. She also is an Olympic Trials qualifier for the marathon.


Cowtown to award $30,000
for the Elite Challenge

The Cowtown Marathon, in partnership with, has announced $30,000 in prize money is being offered for the fastest runners in the marathon, half marathon and ultra races for the Sunday (Feb. 28) races. This includes a new regional challenge, pitting runners from the Fort Worth-Dallas area against competitors from the rest of Texas and bordering states. Also, bonus money will be awarded to the distance runners bettering past course records. Read about the details.

Path To Wellness

Dr. Lauren Letz and her team, Dr. Darcy Goode and Dr. Andrea Roberts, has worked with many of Fort Worth's top runners. Path To Wellness Chiropractic was established in 2008 and is the title sponsor of the Fort Worth Runners Club and the Cox Racing Series. Path to Wellness Chiropractic was established with runners in mind. To fulfill all the needs of runners, we have created a full-service clinic offering spinal and extremity adjustments, spinal decompression, trigger point dry needling, cold laser therapy, active rehabilitation, nutritional counseling, foot orthotics, kinesio taping, and much more.

Dr. Lauren and her team take great pride in their ability to focus on the patients' needs. They work diligently to not only relieve a runner's current problems but also create a healthy environment so future spinal or extremity issues do not arise.

lukes locker logo

Luke's Spring Training 2015 began Jan. 10. Benefits of participating in the program include group training, weekly schedules, benchmark races, clinics, and special shopping promotions. Runners and walkers can choose from half marathon, 10K, 5K and walking programs. Read more about the program or call 817-877-1448 or visit a Luke's store for more information and to register.

Luke’s Locker (the original running store) is Texas’ premier running and fitness specialty retailer. Luke’s offers the best footwear, clothing and accessories for the runner, walker and fitness enthusiast (cardio, yoga, speed, strength and conditioning). Luke’s specializes in excellent customer treatment and product knowledge.

runtime logo

A full-service race event timing and production company based in Fort Worth. ChampionChip or Chronotrack (D-Tag) timing technology for quick and accurate results. Before choosing a timing company, please talk to us and compare our competitive pricing. Visit our web site for more information.

cox running club logo

The Cox Running Club was announced at the 2012 Thanksgiving Day Half Marathon in and 5K. By joining, members will enjoy many benefits. Among them include workouts and activities, discounts at running stores and at races. A Training Tuesday is scheduled each Tuesday at 6 p.m. at the TCU track. There also are a kids series and quarterly races. Demery and Ricky Cox time and conduct several area events and have conducted the Trinity 5000 Summer Series for many years. Visit the website for more information.

CRC website congratulates Bill for completing his goal in November of running a marathon in all 50 states, just in time to celebrate his 60th birthday.

bill berenson ad logo

Bill Berenson is a top rated injury attorney and a runner and has recovered millions of dollars for Texans for over 30 years! Bill has been practicing personal injury law and fighting for the rights of injured Texans for longer than 30 years. He is one of the few who has been certified for over 20 years by the Texas Board of Legal Specialization in Personal Injury Trial Law. Need help? Please visit for more information. Bill has run marathons in all 50 states, completing his 50th in November, 2014, and the State of Israel, qualifying for Boston in 40 of them. Bill also sponsors several area runs and walks. Please visit for more information.

cisneros screen printing logo

Race directors: Shirts for your race.

Growing up in a family of runners and being involved with the Fort Worth Runners Club and local running community, we've built up quite a collection of race shirts in recent years. With that being said, at CSP, we've come to know what runners want in a shirt. With over 12 years of Screen Printing experience we are ready to implement that knowledge on your next event order. Specializing in up to 4-color screen printing, your race shirt will stand out from all of the rest. We've got all colors from white to vibrant, as well as cotton to moisture wicking. No matter if your design is simple or complex, we've got an expert artist on staff ready to work on your next design. At CSP we feel rushing orders is a recipe for disaster so we do require a 7 business day time frame to ensure your order is printed correctly. Orders start from as small as a dozen pieces to as large as 1,000. For more information or a quote, please visit

advocare logo

Add some spark to your running with an Advocare product. These products are formulated by an elite Scientific and Medical Advisory Board with experience in pharmacology, toxicology, nutrition, sports performance and pediatrics. Go to the website and start increasing your energy.

Texas Running Center

Texas Running Center (TRC) is organized to promote lifetime fitness. TRC offers a comprehensive interactive training platform scientifically based on an individual's personal data. Updates to the platform based on the individual's progress, real time data, racing goals and experience levels can made to track specific performance. Our clients are able to communicate directly with coach Joe via text, email and phone. (Joe is also available to visit on Tuesday and Thursday at Wimbledon Park or during a convenient schedule appointment). TUESDAY NIGHT TRAINING: 5 PM, Our training nights are designed as a learning experience; individual training benefit; fun and always with a TWIST. See the website for information and to contact Coach Joe.

 Ainsleys Angles

In addition to ensuring everyone can experience endurance events, Ainsley's Angels of America aims to build awareness about America's special needs community through inclusion in all aspects of life. Serving as advocates to providing education and participating as active members in local communities, we believe everyone deserves to be included. See the website for information and to email Trish Robinson.

cox racing services

COX RACING SERVICES provides Chip Timing, Pull Tag Electronic Timing and Complete Race Setup for all road races ranging from 1K to Ultra Marathon distances. We have more than 25 years of race managing and directing experience. We are dedicated to promoting health and fitness in communities. With our vast running and timing experience, COX RACING SERVICES is a viable option. See the website for information about the services.

movin' pictures logo

Runners, visit Movin' Pictures for a picture of you in action. Race directors contact us to learn how we can help you add value to your event for your participants.

fwrc logo

The Fort Worth Runners Club (FWRC) is a non-profit community organization that promotes running, walking and fitness activities for better health. The FWRC welcomes everyone, at all levels of athletic ability. The FWRC conducts races throughout the year where members may participate, either competitively or recreationally at a low cost. Visit for more information.