August issue 2014

Saint Louis Track Club’s

Track Time News

August 2014

Vol. 44, Issue 8

It’s not too late to join the Pace Series fun!

Index: President’s Column..........3 Long run schedule...........9 Grapevine.......................4-6 Pace photos..............10-11

stlouistrackclub.com

Minutes/notes................12 Ask Styles..........................14

314.781.3926

Frostbite Series..............17 Calendar.....................18-19

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

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

August 2014

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 Board of Directors SLTC Race Directors Frostbite Series Half Marathon Spring through St. Lou Pace Series Track Series Cross Country Kick-Off Clifton Heights 3K Corps of Discovery Trail Race Marathon Relay

Presidents Oct. 1970-Feb. 1974 Jerry Adams Mar. 1974-March 1980 Jerry Kokesh Apr. 1980-June 1980 Gene Gianladis July 1980-July 1984 Tom Eckelman Aug. 1984-July 1987 Dan Sebben Aug. 1987-July 1988 Gary Krosch Aug. 1988-July 1989 Tony Sebben Aug. 1989-Dec. 1989 Mimi Zielinski Jan. 1990-July 1990 Rich Blumm Aug. 1990-July 1993 Camille Carney Aug. 1993-July 1997 Tom Eckelman Aug. 1997-Mar 1998 John Welge Apr. 1998-July 1998 Carol Keller Aug. 1998-July 1999 David Spetnagel Aug. 1999-July 2001 John Brenner Aug. 2001-Sept. 2004 Don Hong Oct. 2004-June 2010 Dave McNaughton July 2010-Dec. 2011 Rich Anderson Jan. 2012-Dec. 2013 Pam Mosca Jan. 2014-Present Mike Huelsmann

Mike Huelsmann Mark Russell Lenny Ramsey Justin Kupferschmidt Josh Aranda Wendie Cummings Jill Finklang Brian Kratz Mike Orrico Ryan Yoch Bob Chitwood & Mike Bahr Kevin Jokisch TBA Don Denham David James TBA Jill Akins Mike Orrico Paul McGee & Rae Mohrmann

SLTC Lifetime Achievement Award Winners 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

SLTC Webmaster Anna Jones, anna.jones@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.

SLTC Volunteer of the Year Award Winners 2013 Rae Mohrmann 2012 2011 Paul McGee 2010 2009 Pat Britt, John Dickey 2008 2007 Dave McNaughton 2006 2005 Jill Akins 2004

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Christy Polk Jackie Corn Donna Springer Tom Wiltsch Don Hong

Saint Louis Track Club

Track Time News

August 2014

President’s Column

Don’t miss out on Schlafly fun runs!

St. Louis Track Club Members,

The Cross Country Kickoff is around the corner and I’m really looking forward to This last week was certainly a fun one! it! I hope to see a lot of participants and members at the event! Team SLTC PreDespite the heat and humidity, there was mier will also be in attendance, so please a great turnout at the Schlafly social run stop by the tent and say hi! on Monday, July 21. It was great catching up and sharing a few beers with the Well, I hope to enjoy these next few members! weeks of events and running! If you do not hear from me for a bit, my wife and I Thanks again to Schlafly for sponsoring are looking forward to bringing in a new the monthly social runs; we’ve really enmember of the SLTC family! joyed these events. And while the heat and humidity showed up again on SaturOur daughter is due on August 20, so by day, many participated in the SLTC Mara- the next newsletter I hope to be sharing thon Training run. some good news and pictures!

Ron and Steve do an excellent job of coordinating these events, and kudos to those who ran on Saturday, it was a soupy one for sure!

See you on the streets and trails, Mike Huelsmann, President St. Louis Track Club, est 1970

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Saint Louis Track Club

Track Time News

August 2014

The Grapevine

By Donna Springer

Racewalkers’ Club brings inclusivity one-fourth of the annual visitors to the park are estimated to come from outside the Saint Louis to the sport, training sessions

area, and in particular need of direction. The current number of signs will be doubled. The signs have been designed to fit more pleasingly, into the natural landscape of the park and to be more accurate and complete. Twenty-five new kiosks will feature park maps on one side and information, including historical vignettes, on the other side.

Forest Park Forever and the City also announced the first phase of improvements to Forest Park’s restrooms, and drinking fountains. The facility improvements are targeted for completion by December 2014.

“For a runner hoping to stop amid the Park’s 12 miles of recreational paths, or a family needing a restroom break after an early spring picnic, Forest Park’s facilities have offered an underwhelming and spare experience — or no experience at all. The majority of the Park’s restrooms and drinking fountains close from October through mid-April, having no heat source to keep them open,” said Stephen Schenkenberg, of Forest Forest Park Forever announces Park Forever. improvements for end of 2014 The Phase I improvements will begin at the restroom near the Park’s highly trafficked HampWalkers and runners in Forest Park will soon ton Avenue entrance. Plans call for heating the notice some changes. There will be less chance comfort stations for year-round operation, as of getting lost. Forest Park Forever and the City of St. Louis announced well as new bicycle racks, new landscaping, and expanded drinking fountains, which will include July 15 that the City had begun inboth bottle fillers and pet bowl fountains. The stalling a visitor-friendly Park-wide way-finding system. Park maps, 239 stations are to have increased accessibility for all, new directional signs, informational which will include improved connections to the recreational paths. Other facilities scheduled for kiosks and banners will assist the Park’s 13 million annual visitors in navigating the Park. About Phase I work are on the north side of Steinberg The Racewalkers’ Club of St. Louis concluded its track series at the Pattonville High School track with its 1,500 m event July 7. Racewalkers ranged in age from Taliyah Bean, age 6, to Ruth Eberle and Maurine Lia, both 80.

Weekly training sessions resumed July 14 at the Pattonville High School track; plans are underway for the Ozark Regional USATF Championships; 5K Aug. 2 and 10K Aug. 10 in Tower Grove Park. The events are sanctioned by the USATF and trained judges officiate.

“We would love to see more people come out to Pattonville’s track on Mondays at 5:30 p.m to learn about racewalking and practice with us,” said experienced racewalker Sue Turner.

Membership in the Racewalkers’ Club of St. Louis is open to walkers of all ages and abilities.

The club provides opportunities to learn racewalking, and to compete in a non-threatening environment. Contact Lorraine Ramonczuk at 314-229-4742 or ramonczuk@sbcglobal.net.

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Saint Louis Track Club

Track Time News

Skating Rink and the on Wells Drive, east of the Government Drive. In addition, the restroom on Clayton Avenue just west of Aviation Field will receive critical upgrades. Each location was chosen to serve quadrants of the Park currently lacking year-round facilities.

“Together, these projects will dramatically improve the experience of millions of visitors,” said Lesley S. Hoffarth, Forest Park Forever president and executive director. “The top two requests we receive from visitors are to help them better navigate Forest Park and to improve our drinking fountains and restroom facilities.”

Forest Park Forever, a private, not-for-profit organization, was founded in 1986 to work in partnership with the City of St. Louis and the Department of Parks, Recreation and Forestry to restore, maintain and sustain Forest Park as “one of America’s great urban public parks for the enjoyment of all — now and forever.” The entities work together with the Forest Park Advisory Board to ensure that the projects are consistent with the spirit and intent called for by the Forest Park Master Plan (adapted from: “Forever and the City Announce New WayFinding System and Restroom Improvements” Internet press release, by Stephen Schenkenberg, Forest Park Forever, July 15, 2014).

Macklind Mile continues to grow with rec, youth divisions The seventh running of The Macklind Mile Saturday, June 28, saw good weather. All types of runners and walkers enjoyed the advertised downhill South City course.

“The Macklind Mile continues to be a St. Louis favorite event for athletes of all ages and abilities,” said Race Director Jeffrey Promnitz “With nearly 1,500 registrants, this unofficially ranks in the top 10 of the largest 1-mile road races in the country, according to Running USA statistics. (Results

August 2014

have not yet been published for 2013 and 2014). The event begins at Macklind and Sublette in South City, and ends at Big River Running Company at Macklind and Devonshire.

“The Macklind Mile attracts a wide range of athletes because it features five waves: Elite, Men’s and Women’s Competitive, Recreational, and Kids’ 1/4 Mile Dash. Originally, the Macklind Mile’s focus was to grow by attracting faster athletes, but it has adapted to accommodate the increased of popularity with the entire community. Now, roughly half of the event is made up of competitively registered athletes and the other half of recreational athletes.

“The Elite wave had 12 stellar athletes race.

Nick Happe from St. Charles was the Elite male winner, with a time of 4:10. Lisa Carey took the title in the women’s Elite wave with a time of 4:53. ‘I really enjoy racing at the Macklind Mile,’ said Carey. ‘The course is nice and the crowd support and fans really pump you up!’”

“While the Elite wave is a fan favorite, the Kids 1/4 mile dash might very well steal the show,” Jeffrey said. “Over 100 kids participated this year and earned finishers’ ribbons. But, no matter which event you participated in, or if you were just a spectator, there was a lot of fun going on. The post-race party is always a favorite, and this year’s was the biggest ever. Open to the public, there were two giant- sized inflatable playhouses for kids, live music, vendors, games, Pabst Blue Ribbon Beer or Smoothie King smoothies for participants, and more. “ Jeffrey Promnitz, director of event development at Big River Running Company, was first-time race director of The Macklind Mile this year.

“My goal was to bolster attendance, which we increased from 1,100 to 1,500, and to beef up the youth event,” he said. “I would like, long term, for (The Macklind Mile) to be a [nationally] recognized 1-mile event.”

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Saint Louis Track Club

Track Time News

Indy Mini-Marathon course gets thumbs up from Bernie Violand

August 2014

been adding variety to Matt’s workouts. He alluded to Matt’s overall fitness, and to the possibility that he would make the United States Olympic team in 2016.

Bernie Violand reported from the Indy Mini-MaraBen Rosario is the co-founder of Big River Running thon, which he completed May 3.

Company. He returned to Saint Louis to officiate at “If you are looking for a great half marathon within The Festival of Miles this summer. driving distance of St. Louis, I highly recommend it,” he said. “It is the largest half marathon in the U.S.A, and Members keep busy running schedule, this year there were 29,000 runners. It cheer on friends and family is named the ‘Mini-marathon,’ which is misleading to us runners since it Longtime Saint Louis Track Club members Christine doesn’t really describe the distance, Williams and Steve Mrotek have been having a busy but it is the name they have always summer. used. They have an Expo before the “Steve had knee surgery to repair torn meniscus and race, which is as large as most mara- remove bone spurs in the knee. He only had to be on thon expos. They do an outstanding crutches for the first week and may be able to try to job of hosting the race. This was the 38th year. The run in 8-10 weeks,” Chris reported July 25. race starts downtown. At mile six you enter the Indy “I ran three out-of-town races this summer,” Chris Speedway and do a complete lap around the track said. “Starting off in June, I ran the Michelob Ultra Half — 2.5 miles with music blasting over the speedway Marathon on June 14 in Chicago. That was exciting, as loudspeakers — before exiting and going back to the many Mich Ultra runners were there, including Debstreets. It ends in a beautiful park with lots of music, bie Lerner, whom I train with. Next, I ran Grandma’s food, and activities.

Marathon in Duluth, Minn., on June 28. I went with a “It was one of the best half marathons I have ever group from St. Louis including my 23-year-old niece, run, and I plan to go back next year. It is a fast course Kelly Stromsdorfer, and 83-year-old friend, Arnie Mu— mostly flat. I ran 1:31:21 and was able to win my eller. Arnie ran the half along, with several members age group. They have a 500 Club, because of Indy of his family from Minneapolis. In the marathon, Kelly 500. The top 500 finishers receive a special medal. I ran a PR of 3:16. This was her third marathon, after the finished 457th, so I received it.”

Rock ’n’ Roll last fall and Go! St. Louis last spring. My This summer, Bernie has been running, as well as third race was the Chicago Rock ’n’ Roll Half Marathon cross-training on the elliptical and stair stepper, and on July 29. My son, Kyle, ran in it — his first half mararegularly goes to Bikram yoga. He has been training thon and “big” race. He finished in 1:26 and ran very for a half-marathon in Fort Collins, Colo., this Septem- strong. Kyle, who will attend college in the fall of 2015, ber, which he feels will be a particular challenge be- was in Chicago making college visits. Steve managed to come watch us both finish despite recent knee surcause of the elevation. gery. Good thing the hotel was close.”

Ben Rosario coaching Olympic “It was a beautiful morning in downtown Chicago.” hopeful toward 2:10 marathon debut Steve said. “Having just had another knee surgery four days before the race, I had all I could do just to get out Saint Louis’ Ben Rosario was mentioned and quoted of the hotel and limp down to the finish line. But my in the July 2014 issue of Running Times. timing was perfect, as Shalane Flanagan just finished The “Racing” column, by Jen A. Miller, p.70, features when I arrived (1:09). Having turned my attention to Olympic hopeful Matt Llano’s training in Flagstaff, Ariz. timing races (MO Run Race Mgmt) I was watching the Matt, 26, is working for a sub-2:10 debut marathon this race with a different hat on; i.e., observing how they year. He was an All-American cross country runner in handle the finish line, times, instant results, etc.” college at the University of Richmond. After relocatWhether walking, running, or supporting, the Saint ing to Flagstaff, he eventually teamed up with Ben for Louis Track Club wishes you “smooth moving” whether coaching. Matt’s accomplishments include earning a in Forest Park, Indianapolis, or any venue. Please share spot on the IAAF World Half-marathon team and rankyour news with Dsprin5574@aol.com, ing seventh at the USA 20K Championships. Ben has or the Saint Louis Track Club office.

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Saint Louis Track Club

Track Time News

August 2014

Saint Louis Track Club

2014 Summer Pace Series Where the power of the pace exceeds the need for speed When:

Wednesday nights, June 4 through Sept. 24

Time:

Walkers start at 6 pm, everyone else at 6:15 pm

Place:

The Visitor’s Center in Forest Park

Entry Fee:

$1 per run plus optional donations for snacks

Races are scored based on actual time versus predicted time - of course, you run without a watch!

Each month the best 3 of 4 races will be used to determine ribbon winners for the top 10 closest estimators.

For the entire series, the best 12 of 16 races will determine trophy winners for the top 15 closest estimators.

June series June 4 2M June 11 3K June 18 5K June 25 2.5M

July series July 2 2M July 9 3K July 16 5K July 23 2.5M

August series July 30 3K Aug. 6 5K Aug. 13 2.5M Aug. 20 4.2M

September series Aug. 27 2.5M Sept. 3 5K Sept. 10 4.2M Sept. 17 3K

Wednesday, Sept. 24, is the fun run, grab bag, and final series awards.

If you are looking for an easy way to meet new friends or are new to running, the Pace Series is for you!

The Forest Park Visitor’s Center is located near the History Museum and Tennis Complex at: 5595 Grand Dr. St. Louis, 63112 No need to pre-register.

Just come on out before 6pm to check-in.

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Saint Louis Track Club

Track Time News

5 miler

August 2014

& H alf M

aratho

n

Half Marathon and 5-mile Trail Runs Weldon Spring, MO Sunday, Sept. 7, 2014 New for 2014: Tech tees and half marathon finisher medals

Details and registration at

stlouistrackclub.webconnex.com/2014COD Page 8

Saint Louis Track Club

Track Time News

August 2014

Join us for Saturday long runs!

The St. Louis Track Club’s 2014 Marathon Training Program is underway. Ron Eisenberg (reisenberg@sl-lawyers.com) and Steve Brady return as your training coordinators, and this is their 10th year with the program.

The program is geared toward those interested in participating in any fall marathon. Join us to improve your running, make friends, and learn of new roads and trails to run. We have added Cliff Cave Park this year. The program is free, but you must be a member of the St. Louis Track Club.

Date August 9 August 16 August 23 August 30 September 6 September 13 September 20 September 27 October 5 October 11 October 12 October 19

We recommend that you have been running a minimum 3 times per week, 20 miles per week, and are able to run at least 8 miles for a long run.

To receive email notifications regarding the group runs, directions, training tips, and other important information, join our Facebook group, “St. Louis Track Club Marathon Training Group.”

Don’t ask if you are too slow. Turtles as well as hares are welcome.

All runs begin sharply at 7 a.m., but arrive early because parking lots may be congested.

Site Weldon Springs - Katy Trail Forest Park Visitor’s Center - Arch Run (w/Bridge Option) Alton, Illinois - Great River Road Babler State Park - 3 Outer Loops & 1 Inner Loop Castlewood State Park Cliff Cave Park Grant’s Trail - Tesshire Road Parking Lot Creve Coeur Lake Park - Taco Bell Shelter to St. Charles Forest Park Visitor Center – Inside the Park TBD by Group Chesterfield Monarch Levy St Louis Rock ‘n’ Roll Marathon

Submit your profile

Mileage 18 14-15.5 16 18 14 10 16 16 20 13 10 26.2

We want to hear from you!

Tell us about your accomplishments. Whether it’s your first 5k or a marathon PR, we want to know about it! Submit race recaps and photos to editor@stlouistrackclub.com

Share a little about yourself and your running history by submitting your profile at http://www.stlouistrackclub. com/profiles_forms.html and sending a recent photo of yourself to editor@stlouistrackclub.com

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Saint Louis Track Club

Track Time News

August 2014

Pace Series heats up with two-miler

Potos by Don Denham

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Saint Louis Track Club

Track Time News

Page 11

August 2014

Saint Louis Track Club

Track Time News

SLTC seeking web editor!

Club news and notes Summary of minutes 7/10 -June membership saw 26 new members and 11 renewals, totaling 57 individuals.

-Updates on Team SLTC Premier were covered. Sponsorships are being solicited and guidelines are being set.

-Progress is being made on the new website. Additional help will be hired to assist with the bulk of the data transfer.

-The Clifton Heights 3K will be held on 9/27 in the afternoon.

SLTC will continue to provide assistance in producing the event.

-Event dates for 2015 in Forest Park were set.

-Details for the Frostbite Series registration were finalized. Registration will open at the beginning of August.

-The Pace Series and Marathon Training Group are both underway.

-The Cross Country Kickoff is set for 8/2. Corps of Discovery preparation is also underway. Possibilities for a new track event this fall were discussed.

-The agreement for the Festival of Miles sponsorship was renewed for 2 more years.

-Updates on the half marathon were covered. Prize money will be increased to draw a larger elite field.

Ideas for marketing and sponsorships were discussed.

-The next open board meeting will be 9/15 at Schlafly Bottleworks.

Team SLTC Update: The competition is hot even with the cooler temperatures this summer. Standings have been updated and posted on the website. Be sure to see where everyone is at and join in on the fun, as well. All Team SLTC participants will earn a prize at the end of the year just for racing in an SLTC jersey! Also be sure to check out what our elite group, Team SLTC Premier, is up to. The new elite team is beginning to take shape and will be out racing all over town soon. Don’t forget the next group run and social will be at the Schlafly Tap Room on Aug. 18 at 6 pm. Come join us for a run and the first beer is free!

August 2014

The SLTC is seeking a web editor to maintain the website among other duties entering the fall. ·Website duties -Update homepage at least twice a week -Post race results as they come in -Maintain race calendar -Coordinate and manage online ads -Maintain rest of pages on site

stant Contact, Google+

·StL Half Marathon site -Maintain website -Answer inquiries

·Accounting -Invoice online ads -Follow up on invoices to ensure payment -Ensure accounts (constant contact, issuu, webhost, regfox, etc) are paid

·Registrations -Set up event registrations. maintain/update as needed, download reports as needed ·Social media -Constant Contact: --eblasts for monthly newsletter, mid-month news and notes, preevent info, as needed --maintain contacts list, update monthly, send out monthly renewal notices -Facebook - update with club events, news releases, etc.

-Twitter - keep tabs on, post and retweet as needed -Respond promptly to inquiries that come in via Facebook, Twitter, Con-

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·Print media -Create flyers for newsletter as needed. ·Graphics -Create vector files for shirts, magnets, item giveaways as needed

·Other -Monthly board meeting -Volunteer at events when possible

·Computer skills needed

-Comfortable with/have access to Adobe Suite (primarily Illustrator, Photoshop and InDesign), at a minimum Microsoft Publisher -Knowledge and familiarity with Microsoft Word and Excel -Comfortable with Joomla for website updates Submit your resume to

editor@stlouistrackclub.com

Clifton Heights 3K & kids run at Party in the Park 3pm, Saturday, Sept. 27, 2014 Come take part in a fun run/walk along Southwest Avenue to Clifton Park, then stay and enjoy the events at the Clifton Heights Party in the Park, featuring entertainment from Hudson and the Hoo Doo Cats!

Registration is just $20 ($15 for St Louis Track Club or Clifton Heights Neighborhood Association members) for all who register by Friday, Sept 19 and includes an event shirt.

The youth run is free to all 10 & under!

Register online at https://stlouistrackclub.webconnex.com/2014cliftonheights

Packet pickup and race day registration will be in front of the SLTC office, 6136 Southwest Ave, 63139 on race day from 2-2:45pm.

For more information, call Jeff at 314.220.5020 or visit www.stlouistrackclub.com

Clifton Heights 3K Registration Form Please make checks payable to and mail form to: CHNA, PO Box 6036, St. Louis, 63139. Must receive by 9/19 Name:

Phone (evenings):

Address:

Age on Race Day (9/28/13):

City/State/Zip:

Gender: Male or Female

Email:

T-shirt size: S M L XL

Please circle: 5K ($20, or $15 for SLTC and CHNA members*) or Kids Fun Run (free) *Must receive mail in form by 9/19 to receive this price. Online or race day registration is also available.

If member, please enter SLTC member number:

Total race fee enclosed: $

Wavier of Liability: In considering of your accepting this entry, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, wave and release any and all claims for damages, demands, actions and causes of action against the St Louis Track Club, Clifton Heights Neighborhood Association or the City of St Louis, their affiliates, subsidiaries, officials, representatives, employees, successors and assigns for any and all injuries suffered by me in this event. I attest and verify that I am physically fit and have sufficiently trained for the competition of this run. Further, I hereby grant full permission for the free use of my name and/or any photographs, videotapes, motion pictures, recordings or any other record this event for any legitimate purpose.

Signature:

(parent if under 18) Date:

Saint Louis Track Club

Track Time News

August 2014

Ask Styles!

When should I replace my shoes?

Q: Hey Styles, is it smart to run a marathon on

one week of real training? - Matt G.

A: Well, I wouldn’t recommend it. So smart, no but,

my shoes are worn down. Next time you buy shoes, keep track of the miles you put on them and then use that as a gauge going forward.

doable if you are an experienced runner and preQ: Hey Styles, what are your thoughts on pared for the hurt. Just remember the consequenc- drinking a beer during a marathon? –John F. es could be greater than the medal at the finish. You could end up on the shelf A: If you want to enjoy a cold one with an injury if you are not properly late in a race, I say go for it. If you are prepared. However, if you must, take it chasing a goal, then I would certainly easy and throw away any time-related skip the beer station. I think it is all a goal. Try to have fun and use the experimatter of what you want to get out ence as a starting point for some real of that particular race. If you are just training for a future event. running for fun and want to get a start on the afternoon party then have a Q: Hey Styles, my running shoes have small drink. If you are looking to PR, about 900 miles on them, when is the BQ, whatever, then say “no thank you,” right time to replace them? - Gerald J. and wait until you cross the finish line before you start to party. I am no docA: For some real advice, head to your tor, never played one on TV or stayed The one and only local running store and consult an exat a Holiday Inn Express for that matter, Mr. Styles. pert. From my experience, an everyday but I have to imagine that running for training shoe should last 300-500 miles. that long and alcohol can’t be the best I think your running style and the surface you combination. So, if you do plan to have a beer run on also may play a role in how long they last. please be sure you aren’t already loopy and be I typically rotate 2 pairs of shoes and try to get careful. between 400-500 on each. I can start to see the wear on the bottom as well as other certain arDisclaimer: Styles is not a professional. He is a just a guy that likes to run… every day… sometimes twice. For professional help, eas based on my stride. I will usually feel my legs please contact a running coach, local running store, physician, particularly my knees getting a little achy when and of course the Google.

Need race day advice? Want to know how to prevent embarrassing marathon mishaps? Just want to annoy someone with random inquiries?

ASK STYLES! Email him your questions at askstyles@stlouistrackclub.com, or post your questions to Twitter or Facebook with the #askstyles hashtag!

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Saint Louis Track Club

Track Time News

August 2014

St Louis Track Club’s 35th St. Louis Half Marathon, 14th annual Clayton Police 5K for Special Olympics and .5M Youth Fun Run Sunday, Nov. 2, 2014

New for 2014:

Prerace Pasta Dinner!

Buffett in Clayton for runners and guests is just $20/person

Half Marathon

5K & Youth Run

‡ Low entry fees! Just $60, or $45 for SLTC members & law enforecement, through Sept 28. ‡ Long-sleeve technical shirts for all entrants ‡ Finisher medals IRU DOO +DOI 0DUDWKRQ ÀQLVKHUV ‡ 6WDUW ÀQLVK DQG SDUNLQJ DW &HQWHU RI &OD\WRQ ‡ 7am start for walkers. Runners start at 7:30am. ‡ USATF N Region Half Marathon Championship ‡ $3600 in prize money. Open & masters divisions

‡ Low entry fees! The 5K is iust $20, or $15 for SLTC members & law enforcement, through Sep 28 The Youth Run is just $7, and just $5 for SLTC members and law enforcement. ‡ Long-sleeve technical shirts for 5K entrants ‡ Long-sleeve cotton shirts for youth runners ‡ 5K starts at 7:45am. Youth run begins at 8:15am.

stlhalfmarathon.org

Register at stlouistrackclub.webconnex.com/2014stlhalf Page 15

Saint Louis Track Club

Track Time News

August 2014

West St. Louis County Lions Club 10Th Annual Lions “RUN FOR SIGHT”

10K/5K Run/3K Walk/½ Mile Kids Run – “Chip Timing” Saturday, September 6, 2014 – Eureka, MO 10K & 5K Runs Start at 7:30am; the ½ Mile Kids Run & 3K Walk Start shortly thereafter PROCEEDS BENEFIT LOCAL COMMUNITY EYE CARE NEEDS, MISSOURI SCHOOL OF THE BLIND, LOCAL HIGH SCHOOL SENIOR SCHOLARSHIPS, FREE SUMMER YOUTH SWIM PROGRAM, CARE PACKAGES FOR TROOPS OVERSEAS

Registration Fees:

Before August. 28th

Individual: 5K Run 3K Walk 10K Run Kids (10-under): Family (4 or more):

After August. 28th

$25

$30

$25

$30

$30 $12 $65

$35 $15 $65

ONLINE Registration and Course Information: Go to www.raceroster.com/2435 5K Team Competition: 5K Teams consist of as many runners as you wish. We take the top 5 finishers of each

team and add their finish placement. The team with the lowest score wins. Each team member receives a medal.

Packet Pickup: Shelter Insurance Office, 207 S. Central Ave. - SEPT 4th 3pm - 8 pm and SEPT 5th 9am - 1 pm FREE Child Care at Registration Area Courtesy of Creative Expressions REGISTRATION FORM – PLEASE COMPLETE A SEPARATE FORM FOR EACH PARTICPANT NAME:

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

EVENT: 10K RUN 5K RUN 3K WALK 1/2 MILE KIDS RACE T-SHIRT SIZES: CHILD AS AM AL XL XXL Total Enclosed - $

How did you hear about us?

ADDRESS:

CITY/STATE:

ZIP CODE:

EMAIL ADDRESS: In consideration of this entry, I assume all risk to me. My signature below indicates that I, my relatives and heirs hereby release and forever hold harmless, the sponsors and promoters of this event, including the City of Eureka, West St Louis County Lions and all officers, employees, agents and volunteers of these organizations, as well as subcontractors associated with this event from any claims liability and causes of action resulting from any personal negligence or fault of any of the released parties. My signature on this form further gives permission to the Eureka Days event to take photographs/videos of me and my family, if applicable, at this event and to use these images for future promotions and/or in the organization’s publications and web media. I understand that I will not be allowed to participate in this event unless a signed registration form is on file with the West St. Louis County Lions. Registration forms must be signed by a parent or guardian if participant is under age 18. NO REFUNDS.

ADDRESS:

CITY/STATE: Signature:

ZIP CODE: Date:

Make Checks payable to: West St Louis County Lions Questions? Call: Shenee 314-750-0944 Wes 314-570-8101

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Mail Registration to: Lions Run 1 Coffey Park Lane Eureka, MO 63025

___

2014-2015

Frostbite

Series The Frostbite Series is a 5-week series held every other Saturday morning at from Dec. 13-Feb. 7 in Forest Park. Participants can choose between long course and short course routes. All races start and finish at the Forest Park Visitor’s Center. Long course walkers will start at 8am, all runners and short course walkers will start at 8:30am. Registration can be done online at sltcfrostbite.racesonline.com or on race day in the Forest Park Visitor’s Center from 7-8:15am.

2014-2015 Frostbite Series Dates & Distances Sat., Dec. 13

Sat., Dec. 27

Sat., Jan 10

Sat., Jan 24

Sat., Feb. 7

Short course

3K

2M

5K

4M

10K

Long course

12k

10M

20K

13.1M

10K

Location & Courses: Courses are accurately measured, entirely within Forest Park. Start & finish at Forest Park Visitor ’s Center.

Awards: Ribbons will be given at each race to the top three finishers in the following age groups: 12 & under, 13-14, 15-16, 17-19, five-year age groups 20-79 and 80 & over. Your age on Dec. 13 will determine your age group for the Series. You must complete at least three races to be eligible for a Series award. There will be a minimum of 3 awards in each age group and a maximum of 5 awards in each group dependent upon the number of entries in each age group. Your best four races will be awarded points based on the following scale: 1st - 50 points 5th - 30 points 9th - 10 points 2nd - 45 points 6th - 25 points All finishers receive 5 points 3rd - 40 points 7th - 20 points 4th - 35 points 8th - 15 points To be eligible for Series awards you must sign up for the entire Series by the second race.

Registration: 5-Race Series: $75 through Dec 5. SLTC members deduct $20.

Individual Race: $20 on race day. SLTC members may deduct $5.

Swag: New this year, series participants can register for a hoodie with this year’s logo for $30 (this is in addition to the long-sleeved shirt for series participants).

Memberships: 12-month SLTC memberships are $30 and cover all household members. For details, go to tinyurl.com/sltcmembership For information: Contact the SLTC at 314-781-3926 or office@stlouistrackclub.com or go to stlouistrackclub.com.

Long-sleeve performance shirts to series entrants only (available AFTER 2nd event)

Frostbite Series online registration: sltcfrostbite.racesonline.com

St Louis Track Club’s

Marathon Relay 8am, Sunday, Nov. 23, Forest Park Four runners each runs a 3+ mile loop twice for a total of 26.2 miles.

Awards in 12 Divisions!

Top 3 each - MALE OPEN, FEMALE OPEN and MIXED** OPEN Top 2 each - MIXED** 160+ (total team age is 160 years or more) AGE 200+ ;ƚŽƚĂů ƚĞĂŵ ĂŐĞ ŝƐ ϮϬϬ LJĞĂƌƐ Žƌ ŵŽƌĞ͕ ĂŶLJ ŐĞŶĚĞƌ ĐŽŵďŝŶĂƟŽŶͿ CORPORATE ;Ăůů ĨƌŽŵ ŽŶĞ ĐŽƌƉŽƌĂƟŽŶ͕ ĂŶLJ ĂŐĞ͕ ĂŶLJ ŐĞŶĚĞƌ ĐŽŵďŝŶĂƟŽŶͿ FAMILY ;Ăůů ĨƌŽŵ ŽŶĞ ĨĂŵŝůLJ͕ ĂŶLJ ĂŐĞ͕ ĂŶLJ ŐĞŶĚĞƌ ĐŽŵďŝŶĂƟŽŶ Top 1 each - MALE 80-, FEMALE 80- (total team age is 80 years or more) MALE 160+, FEMALE 160+, MIXED 160+ (total team age is 160 years or more) ΎΎD/y ƚĞĂŵƐ ĂƌĞ ĚĞĮŶĞĚ ĂƐ Ϯ ŵĂůĞƐ͕ Ϯ ĨĞŵĂůĞƐ KƉƟŽŶĂůͬĂĚĚŝƟŽŶĂů͗ Costume contest! All team members must be costumed ZĞŐŝƐƚĞƌ Ăƚ͗ ƐƚůŽƵŝƐƚƌĂĐŬĐůƵď͘ǁĞďĐŽŶŶĞdž͘ĐŽŵͬϮϬϭϰDZ $10 per runner through Nov. 13, then $12 per runner. SLTC members may deduct $2.

Check-in: Team Captain must check in on race day between 6:30-7:45am at the Lower Muny parking lot. ŽƩŽŶ ŐůŽǀĞƐ ƚŽ Ăůů ƉĂƌƟĐŝƉĂŶƚƐ͘ ZĞĨƌĞƐŚŵĞŶƚƐ ĚƵƌŝŶŐ ĂŶĚ ĂŌĞƌ ƚŚĞ ĞǀĞŶƚ͘

Saint Louis Track Club

Track Time News

August 2014

August races and events Wed 2nd

SLTC Pace Series

2M

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

Fri 4th

30th annual Firecracker Run

10K

7am, TR Hughes Ballpark, O’Fallon, MO

Independence Day 5K

5K

7:30am, Bluebird Park, Ellisville, MO

sgrobelny@ellisville.mo.us, 636.227.7508

Big Bang 5K Run Against Hunger & 1M Fun Run/Walk

5K, 1M fun run

7:30am, Arnold Park, #1 Bradley Beach Rd, Arnold, MO 63010

mcilweejanet@yahoo.com, 314.303.6419

25th Hillsboro Chamber of Commerce 4th 8am, Montgomery County Courthouse, Biathlon, 5M run of July Biathlon & 5M Hillsboro, IL 62049

Mascoutah Meltdown 5K for JDRF

5K

Hillsborochamber@consolidated.net

8am, Scheve Park, Mascoutah, IL

(facebook: Mascoutah Meltdown) Sat 5th

SLTC Marathon Training Long Runs

10-mile training Trailhead Brewery Co - Old St Charles, run MO 4M, family fun

Free for SLTC members, 314.781.3926

Freedom 4-Miler and Family Fun Run run

7am-4M, 8:30am-fun run, Forest Park, St Louis

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

Hannibal Cannibal

15K, 10K, 5K, 5K walk, youth fun run

7am, Hannibal, MO

Sun 6th

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

Mon 7th

Racewalkers Club of St Louis SUMMER RACEWALK SERIES

1500M, 3K, 5K, 6:30pm, Pattonville HS Track, 2497 Creve 3200M, 1600M, Coeur Mill Rd. Maryland Heights, MO ramonczuk@sbcglobal.net 1500M racewalk 63043

Wed 9th

SLTC Pace Series

3K

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

Sat 12th

SLTC Marathon Training Long Runs

13.5-mile training run

7am, Babler St Park - 2 outer loops, 1 inner loop

Free for SLTC members, 314.781.3926

Hoyleton Hofbraufest

5K, open mile

8am, Hoyleton, IL

hofbraufest@hotmail.com, 618.322.3770

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

Red Bud Round w/ St John the Baptist picnic

5K

7pm, Red Bud, IL

618.960.5839

Glow in the Park and after party at Queeny Park

Social 5K

8:40pm, Queeny Park, Ballwin, MO

Discount code: SOMO

Jefferson County Moonlight Run

5K, 10K

Crystal City Park, Crystal City, MO

cluetkemeyer@jeffcomo.org, 636.797.5334

triathlon

6:45am, North Pointe Aquatics Center, Ballwin, MO

mstruemph@ballwin.mo.us

triathlon

7:30am New Town Saint Charles ( at the big lake in the middle),

314.862.1188, Mike@bigshark.com

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

Wed 16th

SLTC Pace Series

5K

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

Fri 18th

Growing Our Parks 5K

5K

6pm, Schranz Park, 360 Honeysuckle Ln, Swansea, IL 62226

SwanseaPatriots@gmail.com

Sat 19th

SLTC Marathon Training Long Runs

10.5-mile training run

7am, Creve Coeur Lake Park, Maryland Heights, MO

Free for SLTC members, 314.781.3926

th

Sun 13

Ballwin Racing Series: Ballwin Triathlon (300yd swim, 9m bike, 3.4m run) New Town Triathlon (.62mi swim (1k), 20M bike, 4M run)

Page 20

joe@stlrunningtour.com

joe@stlrunningtour.com

Sun 13th

Ballwin Racing Series: Ballwin Triathlon (300yd swim, 9m bike, 3.4m run) New Town Triathlon (.62mi swim (1k), 20M bike, 4M run)

triathlon

6:45am, North Pointe Aquatics Center, Ballwin, MO

7:30am New Town Saint Charles ( at the Saint Louis Track Club triathlon Track News big lakeTime in the middle),

mstruemph@ballwin.mo.us

August 2014

314.862.1188, Mike@bigshark.com

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

Wed 16th

SLTC Pace Series

5K

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

Fri 18th

Growing Our Parks 5K

5K

6pm, Schranz Park, 360 Honeysuckle Ln, Swansea, IL 62226

SwanseaPatriots@gmail.com

Sat 19th

SLTC Marathon Training Long Runs

10.5-mile training run

7am, Creve Coeur Lake Park, Maryland Heights, MO

Free for SLTC members, 314.781.3926

Provident Rooster Run 5K, 1M

5K, 1M

7am, Forest Park, St Louis

roosterrunstl@providentstl.org

10K, 5K

7am, Collinsville Maryville Troy YMCA, 1 Town Center Dr, Maryville, IL, 62062

346.5600, cbecker@ymcaswil.org

YMCA Race Series Summer Sizzler 5K & 10K

Joshua’s Great Things Foundation 1st 7:30am, Toolen’s Running Start, 3220 5K, .5M kids run Green Mount Crossing, Shiloh, IL 5K, .5M kids run

joe@stlrunningtour.com

joshuasgreatthings@gmail.com

'The Biggest Loser' RunWalk at Six Flags

10K, 5K, 1M fun 7:30am, Six Flags, Eureka, MO run

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

Nelson Mandela 6K Peace Walk & Run

6K

8am, Tower Grove Park, St Louis

314.399.7470

2nd Annual Uber Asphalt (Urban Bike Scavenger bike 8am-2pm, Lift For Life Academy, 1731 S. ride Broadway, St Louis Experience Ride) 2nd Freeburg Community High Cross Country Run With a Purpose (facebook: FCHS Run With A Purpose: CrossFit Metro East 5k & Summer Fitness Challenge)

5K, .5M fun run

8am, Smithton City Park,

Carl Florczyk, FCHS Cross Country Head Coach: 618.444.7256

Splash City’s Dash 'n Splash

5K

6pm, Splash City Waterpark, 10 Gateway Drive, Collinsville, IL

618.346.7529

Triathlon, duathlon

8 a.m., Philips Lake Park, Columbia, MO

573.882.2101

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

Wed 23

SLTC Pace Series

2.5M

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

Sat 26th

SLTC Marathon Training Long Runs

13.1-mile training run

7am, Center of Clayton - SLTC Half Marathon Course

Free for SLTC members, 314.781.3926

Walking Ramblers: Walking “Hilly” Babler Walk (10 Mi)

10M walk

7:15am, Babler Visitor Center, 800 Guy Park Drive (636-458-3813), off 109, Wildwood, MO

Andy Bourey, 314.576.4137

Sunrise Run/walk/fun run

5K, fun run

7:30am-5K, 8:30am-fun run, St Charles Borromeo, 223 S. Third St., DuBois, IL

618.214.7209, sunriserun12@hotmail.com

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

5K, 1M fun run

8am, Forest Park - Upper Muny Parking Lot, St Louis

5K cross country

8am; SIU-Edwardsville Cross Country Course

Sun 20th

rd

Show-Me State Games Triathlon/Duathlon 1/2 mile swim, 15 mile bike and 3 mile run

Better Together STL 5k/1 mile Fun Run/Walk Mud Mountain 5K Cross Country Classic BEACON's Pathway to Hope 5K & Kids 1M Fun Run

Weight loss challenge

Sun 27th

Better Together STL 5K, 1M run/walk 5K, 1M walk

8am, Upper Muny Lot, Forest Park, St Louis

5K for ICA (Illinois Center for Autism)

5K, 2m walk

8am, Fairview Heights, IL

618.398.7500, cindyg@illinoiscenterforautism.org

Gravois Kiwanis Christmas-n-July 5K XC Run

5K cross country

8:30am, Jefferson Barracks, St Louis, MO

RHosner@att.net, 314.578.4305

Tour de Kirkwood Triathlon (400y swim, 10M bike, 3M run)

triathlon

7:30am, Greentree Park, Kirkwood, MO

314.862.1188, Mike@bigshark.com

5K, 1M

7:30am-5K, 8:30am-1M, Chesterfield Amphitheater

10K, 5K

8am, Bethel Park, Columbia, MO

573.882.2101

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101)

joe@stlrunningtour.com

SLTC Pace Series

3K

6pm, Forest Park Visitor’s Center, St Louis Register onsite for $1 (for snacks)

rungevity Show-Me State Games Road Race 5K and 10K

Wed 30th

5K, 1M kids fun 8am, Belleville West High School, 4063 run Frank Scott Pkwy West, 62223

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