December 2016

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December 2016

Vol. 46, Issue 12

Race days

and holidays go together like cookies and milk, jingle bells and horsedrawn carriages, twinkling lights and crackling fires.

That’s why there is perhaps no pairing as perfect as the Frostbite Series and winter mornings in Forest Park!

The SLTC’s Frostbite Series kicks off on Saturday, December 17, and will continue on alternating Saturdays through February 11.

With over 1,000 participants and two distances per event—with distances ranging from the 3K to the half marathon—the Frostbite Series is a challenging production!

Volunteers are particularly important for this series, and to be honest, we’re

usually a little short on help!

We need you!

Please consider helping out! We need volunteers for set up and bib pick-up, course marshals, water stations, and the finish line on race day. We need inside and outside help, and you can volunteer for one Saturday or all of them. We are very flexible with scheduling!

You can sign up online by going to www.stlouistrackclub.com and clicking on “Volunteer” in the upper right hand corner of the home page, contacting Christy Polk at christy.polk@stlouistrackclub.com, or calling the office at 314-781- 3926.

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

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

Mike Orrico Mark Russell Wendie Cummings Maggie Siemer Brian Kratz Justin Frederick Kathy Pearman Jon Yoch Rae Mohrmann Bob Chitwood & Mike Bahr Kevin Jokisch Ryan Yoch Don Denham TBA Mark Russell Mike Orrico

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 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

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

Paul McGee & Rae Mohrmann

Media Manager Media Manager Anna Jones, anna.jones@stlouistrackclub.com Matt Higel, matthew.higel@stlouistrackclub.com SLTCTTN TTNEditor Editor SLTC Amy Story, Marxkors, editor@stlouistrackclub.com Sallie 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.

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

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

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From the President: To Break or Not to Break?

This Sunday, November 6, saw the 37

annual running of the St. Louis Half Marathon and Clayton Police Department 5K. th

I was part of the early morning set up crew, and my alarm went off in the 3 o’clock hour. Typically, moving from my bed at this time would only happen if one of my boys woke up scared or sick in the middle of the night. Even then, I would lay as still and as quiet as possible with the hope that I can stay under the covers and they will fall back to sleep.

But not this morning. Not any race morning.

I hopped out of bed, got dressed and headed right for QT for two large cups of coffee. I was giddy with anticipation for the day. I thought about all the planning and hard work that went in to the event. I thought about the runners who would be crossing the finish line.

At this year’s race, I was pegged to play the role of master of ceremonies. At first, I was a little terrified (but I tried not to let anyone know). I was worried I would mess up, and I didn’t want to ruin all the hard work that went into the race. I took a public speaking class during my days at SLU, but like in most of my college courses, I didn’t completely pay attention. After stumbling through some early pre-race announcements, I became more comfortable. Before I knew it, it was time to get the race party started. I had the pleasure of introducing Brittany from the Clayton PD who rocked the National Anthem. Then I had the chance to call the start of both races. Once the races were underway, it was off to the finish line to prepare for the finishers.

The finish line was the high point of my day (edging out coaching my first grade soccer team to a victory over our cross-city rival St. Peters later that afternoon). Watching people cross the line, smiling, holding hands, cart-wheeling and letting out squeals of joy was fantastic. I got to hear stories of folks running their first races, of large families who came out and ran together and of

people traveling from out of town to check out St. Louis and support the Special Olympics. I also got to witness the fine folks from Pathways to Independence working hard at the finish line to refresh all the runners with food and drinks. They didn’t have to spend their Sunday morning out there, but we were certainly glad they did.

So many people contributed so much to this event that in order to properly thank them all, I would have to fill up the entire newsletter with gratitude.

Instead, I will simply say you know who you are, and on behalf of the St. Louis Track Club, I thank you.

This race is truly a hometown gem and a testament to Kevin Jokisch, the hard-working race director, Christy Polk, the tireless volunteer coordinator, and the rest of the St. Louis Track Club crew. The great folks at the Clayton Police Department and the Special Olympics of Missouri make up a spectacular race team, and I look forward to many more years of continued success for the event.

See you on the trails—or December 17th at the first Frostbite race!

Mike Orrico, President St. Louis Track Club

Thank you to all of our many amazing volunteers who helped make the St. Louis Half Marathon and Clayton P.D. 5K a success!

Chris Allen Lorie Allen Betsey Anderson Allison Andrelchik Michael Bahr Tony Bahr Gabriela Barros Lisa Been Mary Been Bob Bellora Peg Blyth Chris Bossman Julie Boulch Pat Britt Lola Buyce Aaron Cadman Terrence Chance Bob Chitwood David Leifheit Dedric Clement John Cologna Brian Cooper Jeff Crader Byron Crawford Jason Crawford Wendie Cummings Ellie Degen James Dezan John Dickey Nichole Douglas Devin Duchek Michael Duchek Barbara Dumke Ron Dumke Dickson Dunsworth Jeff Ebers Bob Ericson Molly Erker John Fenley Brian Flaspohler Aaron Franzel Justin Frederick

Ron Golan Myrinda Grantham Cory Hammerstone Bradley Hardin Tatyana Harriel John Harwell Bouakham Hashash Keir Haug Geri Heberlie Harry Hegeman Chris Heinz Mollie Heinz Kristen Hellstrom John Hines Michael Holohan Marian Holtz Tom Houlihan Mike Huelsmann Maranda Humphreys Bill Hurley Kjeld Hvatum Arereana Jackson Rachella Jackson Norm Jamieson Olivia Joellenbeck Janet Johnson Rory Johnson Aleta Jokisch Kevin Jokisch Lisa Jokisch Anna Jones Harry Jones Julie Koenigsfeld Michael Kohring Brian Kratz Stacy Kreider Cheryl Krystoff Nathan Kwarta Joe Lammert Ally Landrum Luke Layton Kenig Li

Craig Lindgren Bryan Martin Dave McNaughton Joe Michaelree Kaleigh Micka John Modder Rae Mohrmann Jen Mommens Roger Moore Pam Mosca Eldin Mujakic Dan Nelson Danielle Nied Alexandra O’Brien Mike Orrico Michele Pardo Kathy Pearman Amanda Peiffer Stephanie Peng Shannon Street Craig Strohbeck Vicky Taylor Bob Thompson Al Thuet Maurnice Tipton Toby Trapp Lilian Velasco Sissel Wang Nicholas Whitaker Catherine White David White Sarah Willis Cathy Wolff Kim Yancey Jon Yoch Ryan Yoch

Thank you to all of the incredible organizations and sponsors who helped make the St. Louis Half Marathon and Clayton P.D. 5K a success!

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It’s election season…

at the St. Louis Track Club! Members, be on the lookout for a separate email with online voting instructions. The election window for SLTC board members will close with in-person voting and the opportunity to meet the candidates at the December board meeting.

John Harwell

Rae Morhmann A SLTC member for more than 25 years, I was also a board member in the mid 1990's. Involvement in the running community allows me to give back to a sport and people that I love and have given me so much. I have the opportunity to give back as a SLTC volunteer and race director, volunteer and Ambassador for GO! STL and a member of the Michelob Running Team. I love that the SLTC board has new, young people with fresh ideas.

I'd like to be a part of the board to bring a little history so that we can continue to serve our members and the running community in the best way possible.

I joined the Track Club in 2009 so that I could participate in the Track Club Marathon Training Group. My first run with the group was at Babler State Park. Since then, I have participated in many Track Club events such the Frostbite Series, Track Club Half Marathon, Pace Series, Marathon Relay, and the monthly Schlafly runs. As a member, I have also volunteered at expos and running events. The best part of being a member of the Track Club is all the great people I have met and run with.

My desire to serve on the Track Club Board is to ensure that the club’s events continue so that members, of all ages, whether walkers or runners, have the great experiences that I have enjoyed. In addition, since I joined the Track Club, communication between the club and its members has transitioned from paper to electronic. I hope my background in the Information Technology field can be of assistance to the Track Club as this “Digital Revolution” continues.

SLTC 2016 Volunteer Awards Program The Volunteer Awards Program is the Track Club’s way of showing apprecia�on for those people, members and nonmembers, who so generously volunteer and assist at various Track Club events.

The following describes how this program is conducted.

How to Accumulate Volunteer Points 2 points: A volunteer such as a water sta�on worker, traffic official, finish line worker, etc 4 points: A volunteer who has performed more than three hours of con�nuous volunteering 15 points: A Captain of a SLTC Event in charge of registra�on, results, traffic, water sta�ons, finish line, etc.

25 points: A Race Director of a SLTC Event or Picnic Coordinator.

50 points: A Race Director of a SLTC Series Event, Awards Banquet Coordinator, Expo Booth Coordinator 100 points: A Race Director for a SLTC Major Event or Pace Series Coordinator.

Volunteer Awards 5-100 points: A gi� cer�ficate equal to $1 for each point earned over 5 points, with a maximum of 100 points. Volunteer Awards will be presented at the St. Louis Track Club Awards Banquet.

SLTC Annual Awards Banquet We invite all of our volunteers to join us at the SLTC Annual Awards Banquet, which will be held at 6pm on Saturday, March 4, at Favazza’s Rose of the Hill. Banquet �ckets will be available at stlouistrackclub.com/sltc-events/annual-awards-banquet.

SLTC Volunteer Points Form Please return to Rae Mohrmann at 115 Georgia Ave, St Louis, MO, 63135, or email your informa�on to: raeruns@aol.com. Please submit points by Saturday, Feb. 11, 2017 Name: Email:

Phone: 2016 Events

Points

Task

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2.

3.

4.

5.

Total points: Please circle where you would like to apply your gift certificate points: SLTC member dues

SLTC Apparel

Big River Running

Fleet Feet

Running Start

True Runner

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The Grapevine: News and Notes from the St. Louis Running Scene

By Donna Springer

Abe’s Trail Trek Half Marathon

SLTC’s former president and Lifetime Achievement Award-winner David McNaughton placed third in his age group at Abe's Trail Trek Half Marathon in Petersburg, Illinois, on November 12.

“Come run on the trails where Lincoln walked,” reads the website, “We have hills but if Abe could climb them so can you, honest.”

“I got a mug, nice run and visit in Petersburg and Springfield, Illinois,” Dave McNaughton said. Dave is currently one of the organizers of the St. Louis Trail Running Club. “We scouted out the area to see

Rob Walker placed first in his age group and fifth overall. Bob Ericson placed second in his age group.

In the 10K, Tracy Hulen of Arnold placed in her age group. Hanna and Marisy Hulen, both 15 and also from Arnold, MO, won first and second in their age group, respectively. In the 5K, Steven LaChance took second in his age group and tenth overall.

Benjamin Bultmann took third, Jenne Kostial second, and Allison LaChance, fifth in their respective age groups.

The trail runs take place at Lincoln’s New Salem State Historic Site. Courses include trails through a 19th century pioneer village that includes a general store refurbished to its appearance during Abraham Lincoln’s lifetime. The awards party, held inside a log cabin, features a post-race lunch and hot chocolate. Reservations are already being taken by Tri Harder Promotions for next year’s Abe's Trail Trek events, which will be held November 11, 2017.

what it was like. The town of Saint Petersburg is very nice. It’s a well-organized and friendly race.

It’s about a 90-minute drive from Saint Louis.

I would recommend it,” Dave said.

Bass Pro Fitness Marathon Weekend

Another contingency from St. Louis made the Bass

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Pro Fitness Marathon Weekend in Springfield, MO, on November 6. The marathon course includes trail running as well as road running in residential and downtown areas. Part of the course is along Historic Route 66. In the marathon, Gerardette Groll and Alison Bourey won their age groups. Andy Bourey did the Cohick Half Marathon as part of a group of 30/30 Run/Walk Galloway runners. Dottie Gray, 92, was the oldest person racing. She finished 7 of 10 in the 70+ category in the News-Leader 5K with her 55:25 time.

“The race had a real neighborhood feeling. Lots of good local support, friendly but with some traffic on the course,” Alison said.

Dottie Gray in St. Louis Magazine

Dottie Gray was the subject of a feature article in St. Louis Magazine on November 16.

“This 91-Year-Old Won't Stop Running” read the headline. Dottie Gray races a 5K almost every weekend—and she doesn't plan for that to change anytime soon,” wrote Katelyn Mae Petrin.

Dottie ran the Arthritis Foundation’s Jingle Bell 5K in Maryland Heights on November 20. A busload of residents from Aberdeen Heights, the retirement community where she lives, accompanied her and became her cheering section. Custom-made red shirts read “Go,

Dottie, go!” on the back. Thirteen members of Dottie’s family participated in the race, including her daughter, Mary, who was visiting from Maine.

“We all ran in a pack, keeping Mom in sight,” Mary said.

“The weather was fantastic,” Dottie said.

Dottie placed first in the 80-99 age group. Her son-in-law, Garry Gribble, placed second in the 70-79 age group.

Condolences to Family and Friends of Richard “Rick” Fernandez The St. Louis Track Club extends its condolences to the family and friends of Richard “Rick” Fernandez, 60, who died suddenly of a heart attack on October 26. Rick graduated from St. Mary's High School in St. Louis before heading to Southeast Missouri State University, where he was a standout cross country and track and field athlete. His stature and stride were well known in the St. Louis running scene. His family members joined him at many events. His wife, Cindy, was an avid volunteer.

“He really loved running and competing,” said his friend, longtime SLTC member Pete Mannisi. “I met Rick in 1980 when I started running road races with the SLTC. He told me he had a PR in the 14's in the 5K, and a PR of around 1:48 in the 800 meter. When he first got

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out of college, he won quite a few of the local road races in town. In Boston, he ran about 2:34. He was hit by a car about 15 years ago, and that ended his running career.”

Rick was a partner with his brother in the Nottingham Services Automotive Company, in South St. Louis, and a member of the Holy Name Society of St Gabriel's Catholic Church.

Rick is survived by his wife of 24 years, Cindy, daughter Brigette, son Trey, his parents, brother, and two sisters. Several current and former SLTC members attended his memorial service at St Gabriel the Archangel Catholic Church October 29. Memorial contributions can be made to the American Heart Association.

Pathways to Independence at the St. Louis Half Marathon

A team from Pathways to Independence worked the aid station at the finish line of the SLTC’s Half Marathon and Clayton Police Department 5K. The crew members added to the excitement at the finish line and provided a valuable service.

Craig Strohbeck, Executive Director of Pathways to Independence, was running the half marathon for his first time. Craig thanked the SLTC for allowing Pathways to Independence (PTI) to be part of the day: “We are honored to be a partner in your event.”

But for Craig, the most important part of the race was not crossing the finish line, but what he encountered as he did.

“I first saw about three PTI participants, a staff member and two parents who all participated in the 5K standing there, welcoming me back, high fiving and showing genuine excitement in their own accomplishments. That was awesome, because one of those participants

who had done the 5K the past three years organized that group with staff support to get some friends to do it together. They walked the 5K, but they spent the entire time talking, building their relationship, meeting others and getting healthier doing something they do not normally do together.

“After that, I went for my Gatorade and what I saw was incredibly moving. I saw four more participants working their tails off keeping up with the beverage station. They were working together, had smiles on their faces, doing the lion’s share of the work at that point. They were doing it alongside people without disabilities. They were working with STLC members as well as PTI volunteers. Did I mention they were doing it together. They weren’t being told what to do. It really touched me to see the camaraderie they had and the sense of accomplishment, the inclusive spirit, the giving back to those who have supported PTI.” Since 1987, Pathways to Independence has helped adults with complex learning disabilities, and/or autism acquire social and job-related skills. Pathways to Independence has maintained a collegial relationship with the St. Louis Track Club for several years.

The St. Louis Track Club wishes you the best on the roads, on the trails, and at the finish line.

Share your news and accomplishments with DSprin5574@aol.com or the St. Louis Track Club office.

SLTC The St. Louis Track Club’s Annual Awards Banquet

6 pm Saturday, March 4 Favazza’s Rose of the Hill 2300 Edwards, St Louis, 63110 Awards to be presented include: SLTC High School All-Metro Teams SLTC Volunteer of the Year SLTC Lifetime Achievement Award Price is $20 per person and includes a buffet-style Italian meal, two drink tickets and door prizes.

Registration will be available at: stlouistrackclub.com/sltc-events/annual-awards-banquet

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with

Kim Yawitz, MA, RDN

Running Behind? 3 Tips for Quick, Easy Meals As much as I anticipate and try to plan ahead, the end of the year is always hectic for me.

My thought-process during busy times is predictable. First, I decide that I must skip my workouts to make more time for my to-do list.

Then, I realize that exercise is my sanity. For a couple of days, I get my workouts in but order takeout to save the trouble of cooking.

Finally, I have a light-bulb moment and realize that exercise and healthy eating are equally important to staying well when I am stressed and busy.

That’s when I make a plan.

Through years of dietetics education and personal experience, I’ve discovered shortcuts for those times when life gets crazy. These shortcuts help me maintain my exercise and nutrition standards without falling behind schedule.

This month, I’ll share 3 tips that help me eat healthy when I’m short on time. These tips are meant to minimize your time in the kitchen, so that you can stay busy with more important tasks (like running). So without further ado…

Here are some items that I typically keep on hand: Frozen/Canned veggies

Dried spices

Minced garlic (jar)

Seasoning blends

Canned coconut milk

Tomato sauce (jar)

Canned tomatoes

Quinoa

Green curry paste (jar)

Whole grain pasta

Brown instant rice

Frozen chicken breasts

Steel cut oats (plain)

Stock up on healthy staples.

Frozen shrimp

Frozen fish filets (tilapia or similar)

With a few healthy ingredients in your freezer and pantry, you can create quick, easy meals.

Low-sodium chicken broth

Tofu

Almond butter

Salsa

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Using only these items, I can throw together a meal in less than 20 minutes.

Here are some examples:

I’ll also make Crock Pot Pizza Quinoa, Crock Pot Buffalo Chicken Chili, and Pumpkin Pie Oatmeal. Yum!

Pasta with tomato sauce, frozen veggies, and whole grain noodles. (Most frozen veggies can be added to the pasta water in the last few minutes of boiling!)

Soup with lentils, canned vegetables, seasoning and broth.

Fish filets simmered in tomato sauce, with dried herbs (such as oregano) on top.

Tofu curry with tofu, coconut milk, green curry paste, and rice. (If I have it around, I throw fresh basil on top.)

I aim for at least two different veggies at lunch and dinner, so I usually make a greens salad or warm up an extra frozen veggie to serve with these options.

Invest in a slow cooker.

My slow cooker gets more love than any piece of equipment in my kitchen (except, maybe, my coffee pot).

On days when I know I will be busy, I wake up 10 minutes early and throw ingredients for dinner in the slow cooker.

No matter how many distractions pop up throughout the day, dinner is done.

An easy go-to recipe is to place frozen chicken breasts in the slow cooker, add a cup or two of hot sauce or salsa, and cook according to the slow cooker instructions for frozen chicken breasts (cook time varies by manufacturer).

Right before dinner, I shred the chicken with two forks and serve it in tortillas or over rice or salad. Easy peasy.

Plan for leftovers.

Is there anything better than coming home after a busy day to remember that you have leftovers available? If you must cook, you might as well get more bang for your buck and cook with the future in mind.

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Quinoa, for example, takes a bit of time to prepare and holds up well for a few days in the refrigerator. It is also versatile. You can substitute it for other grains in many recipes, play with seasonings, or add it to soups or salads.

Some recipes, such as soups, keep well in the freezer. I like to make double batches and freeze half. I recently started setting a calendar reminder to eat my freezer leftovers so they don’t go to waste.

Finally, when you cook meats in the slow cooker (like the chicken recipes from above), prepare enough for a couple of lunches or dinners. You can adjust seasonings or add other ingredients to transform leftovers into new creations.

Of course, there are many creative ways to eat well when life gets crazy, but hopefully these will help you to make the most of your time and your nutrition when you are extra busy. w Happy holidays, Track Clubbers! Here’s to a healthy 2017!

Kim Yawitz, MA, RD

Kim Yawitz, MA, RDN, is a mom of 3 living in the Central West End. She divides her training time between Forest Park and her favorite Crossfit gym and is a slow but enthusiastic road, trail and obstacle course racer. You can find her at www.kimyawitz.com.

Registration is open for the winter’s premier racing series!

Choose from one of two race distances on five different Saturdays, with no distance repeated. All within Forest Park.

Great for all ages and paces! Early start available for long-course walkers.

The series is just $75 through Dec. 2 ($85 after Dec. 2) and includes a race shirt. Or enter individual races for just $20.

SLTC members save $20 on the series and $5 on individual races.

Dates and distances: Saturday, Dec. 17: 3K or 12K Saturday, Dec. 31: 2M or 10M Saturday, Jan 14: 5K or 20K Saturday, Jan. 28: 4M or half marathon Saturday, Feb. 11: 3M or 15K

Premium sock offer: Special SLTC Sock Guy Socks are also available for purchase for $15 during registration

stlouistrackclub.com/frostbite-series

Tribute Bricks Would you like to honor or memorialize a friend, fellow runner or loved one? Do so with a brick in Forest Park at the Member Paver Plaza at the base of the reflecting pool at Government Hill. For a donation of $200, you will receive a 4″ x 8″ paver that allows for a three-line inscription with 15 characters per line. Or a 6″ bx 8″ paver with six lines is also available for $2,000.

Donations can be made directly to Forest Park Forever. If teaming up with friends, FPF will keep track of donations and let you know when the monetary goal has been reached. Please designate if it’s for an SLTC member.

Pavers purchased during the current calendar year will be installed the following spring.