Joe Boyle, Ashley Wise and Fiona Green join
Clines Running Corner
as a contributing columnists

Fiona tells of her unlikely journey to running
By Fiona Green.

Had anyone told me 40 years ago that I would not only be running for pleasure but also racing competitively when I was 50, I wouldn’t have believed them. For years I clung to the only athletic accomplishment I had ever achieved – a third place finish in the 3-legged race at age 7 when my partner, bound to me at the ankle by a pair of my mother’s beige stockings, had literally picked me up, run 100 meters and successfully crossed the finish line ahead of two less coordinated teams whose ankle tie had come loose. It was perhaps a victory by default but at the time, I felt like an Olympian. Read more.


Female runners should monitor monthly cycles
By Ashley Wise

When deciding on a nutrition plan to accompany a training plan, many things are taken into consideration; including frequency and duration of workouts, current and desired body weight, fluid intake and loss, and performance goals – and that is just to name a few. However, one of the core underlining differences of mankind, the hormonal differences between men and women, are hardly, if ever, considered. Read more.


Ol' Joe's Rants 'n Raves
The Stride is everything
By Joe Boyle

The stride is everything. That’s all there is to it; stride after stride. In light of this fact, it’s truly amazing how little attention has traditionally been given to stride development in the training of distance runners. Most coaches have few ideas about the characteristics that define good running form and do nothing to actively improve the stride of their runners other than prescribe a few technique drills that are justified by tradition more than by any sound biomechanical rationale. Read more.


Successful Cops for Kids Event Produces a Surprise Winner 

By Fiona Green

casey millsThe inaugural Cops For Kids 5K, held on the banks of the Trinity River at Panther Island Pavilion on March 28, was a huge success, attracting 412 runners. Race director Casey Mills (pictured top left), a Sergeant who has worked for the Fort Worth Police Department for 28 years, did an excellent job of organizing the event and didn't miss a beat when he was informed that the planned route needed to be changed to avoid runners colliding with participants in the MS Walk, taking place a little farther down the trail.



Mills serves as the board director for the Fort Worth Police Officers Association, which is the driving force behind the Fort Worth Cops for Kids charity, the conduit through which the police give back to the community they serve. Every year the charity receives requests to assist families or individuals in need. Mills explained "We have officers in the field who bring situations to our attention and make requests for funding. Last year, an officer proposed helping a family whose home had burned down. They had lost everything right before school started. We provided funding and transportation so the officer could take them shopping for clothes and school supplies. We have had requests for sponsorships for events. There was also a bowling tournament for a child with Duchene Muscular Dystrophy. We also take kids from the Boys and Girls club to sporting events. One of our big events is making Build-a-Bears and taking them to Cook Children's Hospital for the holidays where they are given to children who can't leave for the holidays." 

Runners were able to enjoy the delicious smell of barbecued meat while they ran as the race start and finish was also the site for a barbecue cook-off. Formerly held in the Stockyards, the cook-off has been one of the association's main fundraisers since 2006. This year's event attracted 123 culinary teams who were up at 4 a.m. seasoning and cooking their meat to perfection, competing for over $7,500 in prize money. The cook-off was followed later in the day by the Chisholm Trail music festival. All proceeds from yesterday's events go towards Cops for Kids.

Overall winner, 44-year-old Steve Sprowls (pictured), was so surprised at his overall win that he didn't know how to react. Because this was his first overall win, he admitted it was awesome but also felt a little weird. Looking at Sprowls, one might assume he has been active all his life. He is tall and lean and looks like an athlete. However 7 years ago, he was 50 pounds heavier and hardly the picture of health. In 2007, he left active duty in the Air Force and started work with Southwest Airlines. A year later, when his weight topped out at 230, he knew he needed to change his lifestyle but wasn't sure how. He was fortunate to end up on the same plane as flight attendant Vicki Daniel (mother of pro football QB Chase Daniel) who was in her fifties and looked amazing. She mentioned she worked out with a personal trainer who gave her someone to be accountable to besides herself. When he returned from the trip, Sprowls found a flyer on his door advertising a new strip mall gym that did personal training only. Inspired by Vicki he decided to give it a try and thus began his fitness journey.

In early 2014 his weight had dropped to 205, thanks to his half marathon training, but his eating habits needed to be improved. Last year, Beachbody released a new workout program called 21 Day Fix. Sprowls desribes the workouts as "30 minutes and a kick in the pants." However, it was Beachbody's portion controlled eating plan that changed his life. He now weighs 180 pounds and has since become a Beachbody coach. In his spare time he also coaches his daughter's volleyball team, which allows him a chance to share his love of the sport he enjoyed while growing up.

While Sprowls usually runs half marathons (he ran both the Cowtown Half and the Rock 'n' Roll Half), he will now be switching to obstacle courses and mud runs for the rest of the year. His current weekly mileage is between 20-25 miles and also includes strength training and yoga. Asked for some tips to runners struggling to stick with a program, he replied "Keep up the good work and have fun. For better success, find someone else to be accountable to; your spouse, your kids, your friends, your dog. Then pick a goal to work toward and stay focused on. Finally, put it out there on Facebook so the entire world knows...or at least your FB friends." 


March 28 Highlights

* Some cheetah-like times were recorded at the Fort Worth Zoo Run on a nice, warming Saturday morning. Brandon Sotelo, 21, of Fort Worth led the pack, winning by about a minute with a 16:29. Following in a battle for second and third were Steve Thomock, 31, of Fort Worth (17:28) and Gabriel Zambrano, 21, of Fort Worth (17:42). Winning the female overall award, also by about a minute, was Tatum Castillo, 13, of Little Elm with a 19:31. The male masters winner, Mark Flanigan, 44, had a five-second faster chip time than Alfredo Quiroz, 48, of Mansfield but Quiroz had the fastest gun time 19:30 to 19:41. Cora Turner, 45, of Alvarado had no trouble winning the female masters award with a 20:31.

* And more fast times were posted at the First Dallas Easter Run, a 4-mile race that Benson Chesang of Irving won with a 19:41. Christian Zamora was next with a 20:01. The female winner was Laleh Mojtabaeezamani of Keller, crossing the finish line seven seconds in front of Lauren Versweyvel of Fort Worth with a time of 23:26.

* Clint Bell, 35, of Dallas has been a speedy force in area races for several years and he won again, taking the male prize at the Esperanza 5K in Plano by about a minute with a 16:34.

* And speaking of cheetahs, at the Run Cheetah Run 5K in Mansfield, the closest challengers to the overall male and female winners were the masters winners. Daryle Ryan, the male overall winner and also a master at age 47, finished with a 19:36.7, and masters winner Donovan Ross, 43, came in at 19:54.5. In the female division, Susan Yanni, 33, won with a 20:31.6 while masters winner Cathy Buchanan, 53, was next in at 20:56.8.

* Two masters runners were the first across the line at the Fort Worth Cops for Kids 5K as Steve Sprowls, 44, of Fort Worth beat everyone with a 21:33.8. Fiona Green, 50, of Keller followed with a 21:58.4.

* The closest race for female overall was at the Back to Night Moves 5K in McKinney as Karla Schumacher, 44, of McKinney and Carolyn Chaffin, 54, both had 22:17 chip times but Schumacher crossed the line one second in front with a gun time of 22:25.

* Matt Hall, 18, of Plano had to hold off 12-year-old Allie Lyda of Flower Mound to win the Firefly Run 5K in Plano. Matt ran a 19:04 to win the male overall award and Allie took the female award with a 19:11.


Pro age-graded runs scheduled

pagra logoThe Professional Age Graded Racing Association (PAGRA) has announced its tour event schedule for 2015. The four tour events are scheduled for April 25, June 6, September 6, and December 5.

Each event will feature a minimum purse of $5,000 that will be paid to the top 70 finishers. The PAGRA uses a payout schedule similar to professional golf in that each runner is paid a percentage of the purse based on his/her finishing position. First place will earn 18 percent of the purse, or a minimum of $900. The purse will be increased based on sponsor participation.

As the name implies, the participant times will be adjusted based on the World Masters Association Software Tables. This allows participants of all ages and abilities to compete head-to-head for the prize money. Rankings from 100 percent to 60 percent of the world record for each distance are available and each participant will be ranked based on their performance in the initial event.

Amateur athletes, such as high school or college students, can compete in the amateur division. This allows those athletes to test themselves against the region’s best runners while maintaining their amateur status. Amateur PAGRA Members are subject to UIL, NJCAA, AAU, USATF, USOC, IAAF, and NCAA participation and award rules and regulations. Their finishes will not be included in the purse payout calculations.

Annual membership is required to participate in any of the events. An entry fee of $15 per event is also required. The initial annual membership is set at $100, but will increase to $150 after April 5th.

Further information and a complete set of rules can be found at: www.texasrunningcenter.com


path to wellness logo

Being a chiropractor and a runner, Dr. Lauren Letz recognizes the importance of maintaining optimum health in order to maximize running performance and prevent injuries. ''No matter the amount of time or distances you run,'' noted Dr. Letz, ''continual preventative chiropractic care helps prevent injuries associated with running. For the past five years, we have worked hard to help runners in Fort Worth on their path to wellness. We want to help you. Do not wait until you are hurting; get your initial consultation today. At Path to Wellness Chiropractic, we will work to create the best personalized care for you and your spine.

*Clines Runners Special*

Neurological Exam; Orthopedic Exam; Spinal X-Rays; Consultation; Report of Findings. Normally $279; for Clines Running Corner visitors $40. Call For an appointment today at 817-348-8488 or visit the website. Located at 501 Carroll St. #612, Fort Worth (at Montgomery Plaza). Path to Wellness is the exclusive chiropractic sponsor for the Fort Worth Runners Club and Cox Racing Services. For more information about Path to Wellness, please click here.

run time logo

A full-service race event timing and production company based in Fort Worth. ChampionChip or Cronotrack (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.

cisneros screen printing logo

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 www.cisnerosscreenprinting.com

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.

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 www.fwrunners.org for more information.

golden adventure

Book your running (or other outdoor activity) adventure and join others for fun trips while enjoying your favorite activity. We go to many of the popular destinations, including Boston, Paris, Oregon. Visit the website.

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. See more information about Luke's training programs..

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.

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.

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, a top-rated attorney specializing in personal injury, has run marathons in all 50 states and the State of Israel, qualifying for Boston in 40 of them. 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. Bill also sponsors several area runs, including the Cowtown C.A.L.F. and walks such as MADD. Please visit berensonlaw.com for more information.

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. www.movin-pictures.com.

cox racuing club logo

The Cox Running Club was announced at the 2012 Thanksgiving Day Half Marathon 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.