April issue 2016

Saint Louis Track Club’s

Track Time News

April 2016

Vol. 46, Issue 4

Join us at the GO! Expo!

We’re gearing up for the GO! this weekend, and hope you are too! We will see you at the expo Friday and Saturday 10am-6pm with brand new gear (like the retro tank we recreated!) AND special deals on the St. Louis Half Marathon in November.

Come visit us!

Summer Training Runs are Coming!

The 2016 St. Louis Track Club Marathon training program will begin on Saturday, June 25, at Queeny Park, with a traditional 2-looper for a total of 8 miles.

The full schedule will be announced soon. Tell your friends to join the SLTC and train with us!

Social Runs & Open Meetings (6 p.m. unless otherwise noted) •4/18: Schlafly Tap Room •5/16: Schlafly Bottleworks •Sun., 6/12: SLTC picnic and open meeting at Forest Park (time TBA) •6/20: Tap Room •7/18: Bottleworks •8/15: Tap Room •9/19: Bottleworks- open meeting •10/17: Tap Room •11/21: Bottleworks •12/19: Bottleworks open meeting

Index: Grapevine.......................4-6 XC Kickoff............................7

Pace Series..........................8 Injury Prevention..............9

stlouistrackclub.com

Law Day Run....................11 Calendar............................13 Ask Styles..........................12 Racewalk calendar.........14

314.781.3926

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

6136 Southwest Ave. St. Louis, Missouri 63139-2719 www.stlouistrackclub.com

April 2016

Office hours: 10 a.m.-2 p.m., Mon., Wed., Fri. Office phone/fax: 314-781-3926 Email: office@stlouistrackclub.com

Mission statement: The Saint Louis Track Club encourages running, walking and fitness for persons for all ages and abilities.

The club organizes events, disseminates information related to the benefits of running and physical fitness, and encourages membership.

Founded in 1970, the Saint Louis Track Club is a not-for-profit organization under the Internal Revenue Code 501-C3.

Affiliated with the Road Runners Club of America and the USA Track and Field Association.

SLTC Officers President Vice President Secretary Treasurer Board of Directors Board of Directors Board of Directors Board of Directors Board of Directors SLTC Race Directors Frostbite Series Half Marathon Spring Event Pace Series Track Series Cross Country Kick-Off Corps of Discovery Trail Race Marathon Relay

SLTC Lifetime Achievement Award Winners 2015 Richard Anderson 2014 David White 2013 Gwen Eckelman 2012 Mike Toolen 2011 Dave McNaughton 2010 Jerry Kokesh 2009 Chris & John Brenner 2008 Don Hong 2007 Gary Krosch 2005 Les Paton 2004 Ed Wolfgram 2003 Jack Frohlichstein 2002 Dan Sebben 2001 Camille Carney, 2000 Tom Eckelman Leonard Sova

Mike Orrico Mark Russell Wendie Cummings Maggie Siemer Brian Kratz Justin Frederick Kathy Pearman Jon Yoch Rae Mohrmann

SLTC Volunteer of the Year Award Winners 2015 Bob Chitwood & Mike Bahr 2014 Ron Eisenberg & Steve Brady 2013 Rae Mohrmann 2012 2011 Paul McGee 2010 2009 Pat Britt, John Dickey 2008 2007 Dave McNaughton 2006 2005 Jill Akins 2004 2003 Ralph Brindley 2002 2001 Vicky McAmis 2000

Bob Chitwood & Mike Bahr Kevin Jokisch Ryan Yoch Don Denham TBA Mark Russell Mike Orrico

Christy Polk Jackie Corn Donna Springer Tom Wiltsch Don Hong Chris & John Brenner Dorris McManis

Paul McGee & Rae Mohrmann Presidents Oct. 1970-Feb. 1974 Jerry Adams Mar. 1974-Mar. 1980 Jerry Kokesh Apr. 1980-Jun. 1980 Gene Gianladis Jul. 1980-Jul. 1984 Tom Eckelman Aug. 1984-Jul. 1987 Dan Sebben Aug. 1987-Jul. 1988 Gary Krosch Aug. 1988-Jul. 1989 Tony Sebben Aug. 1989-Dec. 1989 Mimi Zielinski Jan. 1990-Jul. 1990 Rich Blumm Aug. 1990-Jul. 1993 Camille Carney

Media Manager Matt Higel, matthew.higel@stlouistrackclub.com SLTC TTN Editor Sallie Story, editor@stlouistrackclub.com SLTC Executive Director Jen Mommens, jen.mommens@stlouistrackclub.com ALL RIGHTS RESERVED The Track Times News is printed monthly. Reproduction of all or part of this newsletter in any form is strictly prohibited without the permission of the St. Louis Track Club.

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Aug. 1993-Jul. 1997 Tom Eckelman Aug. 1997-Mar. 1998 John Welge Apr. 1998-Jul. 1998 Carol Keller Aug. 1998-Jul. 1999 David Spetnagel Aug. 1999-Jul. 2001 John Brenner Aug. 2001-Sept. 2004 Don Hong Oct. 2004-Jun. 2010 Dave McNaughton July 2010-Dec. 2011 Rich Anderson Jan. 2012-Dec. 2013 Pam Mosca Jan. 2014-Dec. 2015 Mike Huelsmann Jan. 2016-Pres.

Mike Orrico

Saint Louis Track Club

Track Time News

April 2016

President’s Column

Now is the time to trust your training Happy April, Track Clubbers! Minus the rain, April is one of my favorite months of the year. It marks the real start of spring, which means warmer temps, lots of races, and maybe my favorite thing of all: the start of the baseball season. No matter which team you cheer for, there is nothing like Opening Day. From the sights and the smells to the sounds… it cannot be beat.

Just as baseball players prepare for the season, area runners have been putting in their own sort of spring training. Like Opening Day, the first race day of the season is just around the corner for a lot of runners. As athletes, we train and attempt to meticulously plan for everything to be ready for our big day. We plan, plan, and plan some more.

We even try to plan our bowel movements. The same can be said for ballplayers… well, maybe not the bowel movement part. They work on their swings, they play long toss to strengthen their arms, they practice turning double plays and catching pop-ups. Most important, they work on their mental game. Like runners envisioning a starting line or the finishing kick of a race, ballplayers focus on the first pitch, the next ground ball hit their way, or their David Freese moment.

However, with all the excitement that’s building of what is to yet to come, we also need to be mindful that we cannot control everything. Like in baseball, with running there are things we just need to deal with. Whether is it how we feel leading up to race, race-day logistics, or the weather, we need to trust we did everything we could during training. Baseball players do the same: they train themselves to know what they did is enough to make them successful throughout the season.

They also try to not overthink everything they do; they just do.

Sometimes we just need to run. Don’t overthink everything; just run. One foot in front of the other, as fast as we can, until we reach the finish line. You went through your own spring training, and now it’s time for Opening Day. Best of luck to all of those runners toeing the line this spring. You all put in the work - now go out, have fun, and just run. Also, remember to thank those volunteers. Now, off to mow my grass. Go Cards!

Mike

RUNNING WITH SCISSORS

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Saint Louis Track Club

Track Time News

April 2016

The Grapevine

By Donna Springer

SLTC remembers running scene pioneer, Forest Park fixture, Mike Murray The Saint Louis running community lost a multiaccomplished person, Stephen Michael (“Mike”) Murray, on February 24th.

“Mike was very active in the St. Louis running community in the late seventies and early eighties,” said former Saint Louis Track Club President and Lifetime Achievement awardee Gary Krosch. “Tom (Eckelman) was one of the founders of the 6:20 Running Club – Mike was among the early members.”

“Mike was a very fast runner, often winning his age group in Saint Louis Track Club events. He had impressive performances at the Boston Marathon, ran the Western States 100 Mile Run and won the TAC/RRCA 50 Mile Age Group National Championship in 1984. He was also part of the SLTC Teams who won TAC/RRCA 50 Mile National Championship on several occasions. After enjoying so much success in running, he quit to become an accomplished bicycle racer, co-founded the St. Louis Cyclones Racing Team, and went on to win two National Age Group Championships in cycling.”

Mike was a founding member of Forest Park Forever, and a longtime board member. One change that occurred during his terms of office was transforming the aging “Field House” into the updated, refurbished, multi-use “Visitors’ Center.”

“Mike’s impact on Forest Park and on Forest Park Forever was remarkable,” said Lesley S. Hoffarth, President and Executive Director of Forest Park Forever. “An accomplished cyclist and runner, Mike continually worked to ensure that the concerns of those traveling by bike and on foot were considered at the highest level of a project. Mike has left a lasting legacy on Forest Park and on our entire region.”

Mike was also a longtime member of Great Riv-

ers Greenway, Chairman of The Missouri Bicycle and Pedestrian Advisory Committee to the Missouri Highway and Transportation Commission, and the Missouri representative on the governing board of The Mississippi Trail.

He served in the Peace Corps in Colombia, Peru, and Washington, D.C., during the early 1960s.

Mike succumbed after a long battle with cancer during the last week of February. He is survived by his wife, Barbara, whom he married after 50 years of bachelorhood; by two brothers, and by one sister.

Memorial contributions to Forest Park Forever may be made online or by mail.

St. Paddy’s Day Parade Run ushers in spring running season The Saint Patrick’s Day parade Run has been a traditional rite of Spring since the early 1970s.

“More than 8,300 runners and walkers took part in the Michelob ULTRA St. Patrick’s Day Parade 5 Mile Run on March 12, said Tom Eckelman of Big River Running Company. “The annual Rite of Spring, for

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Saint Louis Track Club

Track Time News

the past 39 years, has provided a venue that brings together experienced runners and first time participants, experiencing the joys of running. The Big River Racing Team swept the men’s and women’s titles with Brian Lyons winning his 4th St. Patrick’s Day Run, and Julie Lossos-Snow winning her second title. With Kiener Plaza under construction, this year’s Michelob ULTRA Runners’ Village was moved to Ballpark Village.”

Following the run, the annual St. Patrick’s Day Parade took place. Regularly noted as one of the top in the country, the parade included more than 120 units, including marching bands, floats, huge cartoon character balloons, 5,000+ marchers, and lots of clowns, all enjoyed by over 250,000 spectators, the largest of any event in downtown St. Louis.

Elizabeth Kiblinger honored with Elite 90 award Elizabeth Kiblinger, of Maryville University, was awarded the Elite 90 award at the 2016 NCAA Division II Women’s Indoor Track and Field Championships. The Elite 90 honors the student with the highest cumulative grade point average who is competing in the finals. Elizabeth received personal congratulations from Mark Lombardi, President of Maryville University, and best wishes for her 5K competition March 11, in Pittsburg, KS. Elizabeth placed 14th with her 17:07.1 time. Elizabeth, from Cape Girardeau, MO, has an impressive record of cross country and track accomplishments during her high-school, and during her undergraduate years at Maryville University. She is working toward a master’s degree in Early Childhood Development at Maryville University.

Andrea Karl takes home 2015 Big River Trail Series “Champion’s Cup” Congratulations to Andrea Karl, winner of the 2015 GO! St. Louis Marathon, was awarded the Big River Trail Series “Champion’s Cup.” Andrea scored the most points in the trail series consisting of the Flint Ridge Trail Run this past September, the Skippo Trail Run this past November, and culminating with the Castlewood Cup on February 27. Series points are awarded on a percentage of the best finish times

April 2016

equating male and female and age group winners, in a unique system that creates competition across gender and age divisions.

Boston Marathon looms large in spring marathoners’ minds Best wishes to all Boston marathoners. One qualifier, Bob Alexander, offered some comments.

“A friend of mine a few years ago asked me how I got to Boston. I told him I busted my butt (the actual word rhymed with glass), and then I busted it again.

You don’t get to this legendary race because you just happen to qualify for it. You get there because you want it, bad.

“Having to qualify for a race puts a lot of pressure on a runner, especially if your friends are going, and you still can’t get there. The feeling for me when I first qualified in 2013 was surreal. I crossed the finish line with a time that got me into the race, and I just cried. Tears of joy for getting the monkey off my back, because everyone up to this point is telling you that you have what it takes to get there. Sadly, no one can run for you, so it’s truly up to you to get it done. I ran Boston 2014, not my best time, but I finished. I was happy.“ “Boston, 2016, is up next. The fastest field to date, and sadly, 4,500 qualified runners were turned away since this field is so darn fast. I qualified with a great friend of mine, Craig Lindgren, and I am so happy we can share this together. Training has been tough.

I’ve been using Hal Higdon’s Boston Bound program, while Craig has been using a Hanson Bros. program-different programs, but all with the same goal of getting us ready for great race.”

“A good friend of mine, Brian Wies, once told me that you race to get to Boston--you don’t necessarily have to ‘race Boston.’ I like that, no pressure, no monkey-- just enjoy the race from Hopkinton to Boston.

Enjoy the small towns, the crowds, kiss a girl at the half split, get thru the Newton hills, and head to the finish. Yeah, you have to want it bad. I did.”

“On a side note, I will be moving to Florida in April.

I’ve been a part of the St. Louis running community for a solid 10 years. From Fleet Feet to Big River, I was a pace coach for both training teams, worked at Big

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Saint Louis Track Club

Track Time News

River for 14 months, and loved everything about this crazy athletic community. Thank you all for everything, it will stay in my soul forever.”

Good luck to Bob in his new life in Florida.

Joe Dolan celebrates health with a half marathon every month Joe Dolan has resolved to run a half-marathon every month this year. In March, he ran The Run for 21, which he described as “a cool run.” The Run for 21, which involves two loops around Clayton and University City and helps to raise money for the Down Syndrome Association of Greater St. Louis, DADS Community Outreach Fund, and the Pujols Family Foundation.

“I’m a very lucky person,” Joe says. Three bouts of heart surgery sidelined him. He attributes his recoveries to strengthening and conditioning gained through running. Joe will turn 60 this year.

“I look at my age and think about how healthy I am,” Joe said. “It’s just a matter of when I put my shoes on to run—my health is exhilarating. I love being out there and running with people. I’ve met new friends. It seems every race I meet someone new.”

Joe said he’d been running most of his life. He ran his first Saint Patrick’s Day Parade Run in 1978, and the first of his 25 full marathons in 1991. His nonrunning activities include hot yoga and cycling.

April 2016

Special events lined up for Women’s Running month at Big River Running “We’re celebrating Women’s Running Month in April. There are lots of fun events we would love for Track Club members to join us in! Big River Running Company has great events every Tuesday in April,” said Katie Helbig, of Big River Running Company.

Events include Wine & Wellness, Nutrition for the Female Runner, Yoga for Runners Clinic Women’s Only, and Ladies Night – Beach Party. Check out their website for details and locations.

In addition, Women Run Wednesdays will start up again April 6. Every Wednesday at 9 am a friendly group of women meet at Big River South City, 5352 Devonshire Ave, 63109.

Female runners and walkers of all ages, paces and fitness levels are welcome (strollers, too!). The women’s only group run offers a non-competitive atmosphere, and a fun and supportive way to begin or maintain a healthy lifestyle. Big River will provide coffee post-run, runners and walkers provide the positive attitude and determination!

Maintain a healthy lifestyle in Saint Louis, Boston, Kansas, or Florida, wherever your road or trail takes you. Share your news and accomplishments with DSprin5574@aol.com, or the Saint Louis Track Club office.

E R E H D YOacUh RlocaAl runneerisn atnhde

Re ur rac r rates o y e t promo ws. Fo e N e m l Ti , emai b.com Track o f n i u and rackcl t s i u o @stl editor

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Saint Louis Track Club

Track Time News

April 2016

FAI: A real pain in the hip The hip can be a source of pain and discomfort for runners, lifters, and people getting back into working out. And why not? The hip transfers force to the pelvis and spine, and poor biomechanics and unbalanced musculature can really predispose your hips to injury. Hip injuries can take on a number of forms, ranging from damage to the muscle, bone, or joint.

They can be characterized by various features, and you may not always feel pain initially. To begin with, you may feel snapping or popping with running, walking, or other hip motions. This can signal muscular imbalance or laxity (looseness) in the ligaments surrounding the joint. And while not overly concerning in and of itself, it can progress to more serious issues. One such injury is femoroacetabular impingement, or FAI. Femoroacetabular impingement (FAI) is an issue that may present with hip pain, as well as groin pain.

FAI occurs when the ball and socket joint of the hip moves improperly and causes a pinching of the cartilage, labrum, and/or musculature of the hip in the socket. While FAI usually occurs in individuals whose femoral heads are not perfectly round or whose socket is too deep, it can occur in anyone, and can be a contributor to early onset of arthritis in the hip.

There are two main forms of FAI: “cam” and “pincer.”

The “cam” form of FAI occurs due to excessive bone growth on and around the head and neck of the femur. This excess growth prevents smooth motion of the femoral head, causing impingement and damage to the cartilage. The “pincer” form occurs due to excessive bone growth of the socket or acetabulum, and can also occur when the socket is angled improperly. The bony outgrowth of the acetabular ridge causes similar issues to the “cam” type. There is a third type that is a combination of both “cam” and “pincer.”

It has been indicated that the “pincer” form is more common in adult and middle-aged women, while the “cam” form of FAI is more common in young male athletes. However, whether “cam,” “pincer,” or a combination of both, FAI is more commonly present in athletic and active individuals.

The mechanism of injury occurs when the bony overgrowth on the femur, acetabulum, or both, causes the cartilage to become pinched or impinged by the motion of the joint as described above. While hip trauma can also lead to impingement, it is more

commonly found in repetitive hip motion, primarily hip flexion and rotation.

This condition doesn’t always present with what would normally be considered hip pain. Most commonly it presents with groin pain with extended periods of sitting. FAI may also manifest with sacroiliac (SI) joint pain, buttock pain, or true hip pain. In addition, you may find it difficult to walk or run up and down hills, and you may also experience catching or locking of you hip joint. Conservative treatment of FAI generally includes a rigorous strengthening program of the hip and gluteal muscles, and stretching is often frowned upon. While stretching this condition may provide temporary relief, it may make symptoms worse. Consult your health care professional if you have these symptoms to find out what steps you should take toward decreasing them.

Femoroacetabular impingement is diagnosed by your health professional. We at SLIR offer several treatments which have been shown to treat FAI and many other hip conditions such as FAKTR, Graston, percussion therapy, as well as gentle joint mobilization and strengthening of the musculature around the joint. In more severe cases, orthopedic consult and surgery may be considered; however, outcomes are very good with proper guidance, and athletes can usually continue with their sport (though limited). If you are struggling with any type of hip, groin, or back pain and would like to speak to one of our doctors, please contact our office at (314) 961-7181 or at www.slir.net.

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Nicholas Divan, D.C. (314) 961-7181 drnickdivan@slir.net

Saint Louis Track Club

Track Time News

April 2016

Ask Styles!

I feel like I’m blowing away!

Q: I literally can’t handle how windy it’s been.

Help! – Tony R. A: ’Tis the season for consistent wind. More often than not, it will be windy in the spring, and thankfully most of the time, those strong winds bring warm temperatures. However, Ask Styles feels ya, as she has a very strong love/hate relationship with this controversial element. While the wind and I will never be BFFs, there is some good that can be had from running in less than ideal weather. Wind resistance helps both your body and mind adapt to difficult race situations.

The more you run against it, the more you can adapt your gait and become more efficient. Plus, the more you run into it, the better mentally prepared you’ll be if faced with strong gusts on race day (or any time you’re running, really). But the best part of running against the wind? Turning around and running with it!

Q: I’m new to marathon training and am unsure on how fast to run my long runs. Any advice? –Kris B.

the purpose of your long run is. Since you expressed that you are new to 26.2, I’d go with the popular pacing belief that many coaches and professionals agree on: run your regular long runs about 45 seconds to a minute slower than your goal pace. Far too often, I see friends run their long runs too fast and blow up on race day since they left their races in Forest Park (or along the Chicago Lakefront Trail, or another training path). Some plans or coaches will work a few pace runs into your training, which will allow you to practice your pacing a few weeks out from the actual race. Definitely talk to your coach, or another running expert, to figure out what your marathon goal is and how to pace the various workouts and runs you’ll be doing leading up to your race. Good luck!

Speaking of races… Good luck to everyone racing Boston this month. Remember to enjoy everything about the experience – and not to go out too fast in the first 3 miles!

A: Pacing during a long run can be a controversial topic, depending on how experienced you are, which distance you’re training for, and what

Disclaimer: Styles is not a professional.

For professional help, please contact a running coach, local running store, physician, and of course the interwebs.

Need race day advice? Want to know how to prevent embarrassing marathon mishaps? Just want to annoy someone with random inquiries? ASK STYLES! Email your questions at askstyles@stlouistrackclub.com, or post your questions to Twitter or Facebook with the #askstyles hashtag!

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Track Time News

Upcoming Races & Events

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April 2016