January 2017

January 2017

Vol. 47, Issue 1

Whack! Pow! and pummel those winter blues with the SLTC!

Race or volunteer at the legendary Frostbite Series. Socialize and hydrate (brewery-style) at the SLTC’s monthly social runs from the Schlafly Tap Room or Bottleworks. And run faster than a speeding bullet (or slightly slower than that) every Wednesday evening in Forest Park with a faithful contingent of fellow track club members.

Whether you have cabin fever or just want a little accountability with your New Year’s resolutions, the SLTC is here to save the day!

Member Social Runs Every 3rd Monday of the month at 6pm from the Schlafly Tap Room or Schlafly Bottleworks.

Runs vary from 3 to 6 miles. All paces are welcome!

Wednesdays at 5:30pm

Departing the Forest Park Visitor Center.

Frostbite Series in Forest Park Saturday, Jan 14 Event #3: 20K / 5K Saturday, Jan 28 Event #4: 13.1M / 4M Saturday, Feb 11 Event #5: 15K / 3M

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 Justin Frederick Kathy Pearman Maggie Siemer Brian Kratz Rae Mohrmann John Harwell Luke Padesky Renee Parks 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 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: In With the New (Year) As 2016 comes to close, I think we have a lot to be thankful for. The Saint Louis Track Club is alive and well. Overall, we had some tremendous year-over-year growth in some of our events.

The St. Louis Half Marathon and Frostbite Series were both up 10 percent over the prior year. The Corps of Discovery Trail Race had the most participants in the history of the 4-year event.

The Pace Series and Marathon Relay events once again went off without a hitch. I had the opportunity to run the Cross Country Kick-Off for the first time in my life, which was a blast.

This year and these events don’t happen without our tremendous race directors and volunteers.

Their passion for the sport and their desire to give back is unparalleled, and we are very lucky to have them.

As the calendar flips to 2017, we find ourselves faced with New Year’s resolutions. In the past, I have always had grand ideas of what mine should entail. Most of them involve giving up this or that or, conversely, resolving never to give up this or that.

I say I will try to lose weight—only to gain some. I say I will floss everyday—only to floss the week before a dentist appointment. But my resolution in 2016 resolution was different.

For the first time in my 38 years, I nailed it. I came into 2016 saying that I would focus less on my own running and spend more time on things more important to me.

Not counting a few relays, I ran in 2 races, tallied 0 PRs and didn’t hit 3,000 miles. However, I was able to spend time involved with other priorities, and for that alone I consider 2016 my best running year yet.

I for one am looking forward to an exciting new year. We have gone through some changes this past year, and I think the next will be great. I am very excited to see what 2017 brings.

We will have some fresh faces and ideas joining the club, and I look to us building on the momentum we created in 2016.

I hope to see everyone at the last few Frostbite races and the Annual Banquet on March 4!

May the new year bring success with your own resolutions!

For years I focused on the next race, the new PR, and the 3,000 miles I had hoped to run. I was consumed by numbers and, while doing so, forgot to enjoy the journey.

This year I set out to run less, volunteer more, be a better daddy, be a better husband, and spend more time flossing.

Mike Orrico, President St. Louis Track Club

Three sets of races remain in winter’s premier racing series!

Saturday, Jan 14: 5K or 20K Saturday, Jan. 28: 4M or half marathon Saturday, Feb. 11: 3M or 15K Races are just $15 for SLTC members!

Register online or on-site in Forest Park Visitors Center on race morning.

Race series shirts and socks available for purchase for $15.

8:30am start, with 8am start for long course walkers

stlouistrackclub.com/frostbite-series

Ronald McDonald House Charities of St. Louis is proud to be a charity partner of the GO! St. Louis Marathon & Family Fitness Weekend, April 8-9, 2017! You’re invited to join Team RMHC – St. Louis for the 5K, Half Marathon, Marathon, or Marathon Relay. All Team RMHC members who commit to online fundraising will receive free race registration, a Team RMHC-St. Louis technical shirt, access to a training newsletter, and much more! Best of all, all money raised stays in St. Louis to help keep families close while their child is being treated in a local pediatric hospital.

For more information or to join our team, visit http://rmhcstl.com/teamrmhcstl

Ronald McDonald House Charities of St. Louis provides a homeaway-from-home for families of seriously ill children traveling to St. Louis for medical treatment.

Our organization has grown from an eight-bedroom facility to now include three Houses, eight extended-stay apartments, and three Ronald McDonald Family Rooms, which are located inside Mercy Children's Hospital, St. Louis Children's Hospital, and SSM Health Cardinal Glennon Children's Hospital.

In 2013, in partnership with Eye Care Charity of Mid-America, we launched the Ronald McDonald Care Mobile. This mobile vision clinic provides on-the-spot eye exams and glasses to underprivileged children in local St. Louis-area schools.

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

St. Louis Track Club ST. LOUIS TRACK CLUB NAMES 2016 ALL-METRO HIGH SCHOOL CROSS COUNTRY TEAM

by St Louis Track Club Staff

For the 24th year, the St. Louis Track Club will honor the All-Metro High School Cross Country Teams at the SLTC Annual Awards Banquet, to be held Saturday, March 4, at Favazza’s Rose of the Hill, 2300 Edwards, St Louis, MO 63110.

This year, the panel of coaches again selected honorees for a first team and second team as well as honorable mentions. Each honoree will receive a plaque commemorating his or her selection.

Leading the Boys First Team are Lafayette seniors Austin Hindman and Thomas Laarman. Hindman won the Missouri Class 4 state title with a record-breaking time of 15:22:30 and Laarman finished fifth, helping the Lancers place third overall.

The 2016 Girls First Team is led by Francis Howell senior Maddi Leigh, who placed third at the Missouri Class 4 state championships with a 5K time of 18:36, and Waterloo sophomore Jenna Schwartz, who placed sixth in the Illinois Class 2 championships with a 3-mile time of 17:22.

The members of the selection panel for the All-Metro Team were Mike Ebert of Marquette High School, Gaylerd Quigley of Nerinx Hall, Joe Porter of SLUH, Neil James of O'Fallon (IL) High School and Kally Fischer of Eureka High School.

BOYS

GIRLS

First Team Austin Hindman-Sr Thomas Laarman-Sr Ben Flowers-Sr Charles McIntyre-Sr Joe Laughlin-Sr Ethan Price-Sr Clinton Heffner-Sr

High School Lafayette Lafayette Jerseyville Parkway Central SLUH Mascoutah McCluer North

Coach Sean O'Connor Sean O'Connor Harold Landon Brian Guilfoyle Joe Porter Darren Latham Blake Harris

First Team Maddi Leigh-Sr Jenna Schwartz-So Brooke Witzel-Jr Lizzie DeJoie-Sr Emily Griesenauer-Jr Abigail Juedemann-So Mollie Rogan-Jr

High School Francis Howell Waterloo O'Fallon Parkway Central Holt Lindbergh Lafayette

Coach Dave Rogles Larry Huffman Neil James Ryan Banta Craig Kinnary Tom Gose Steve Stallis

Second Team Nick Warmann-Jr Christopher Conrad-Sr Maxwell McDaniel-So Blake Selm-Jr Andrew Lofgren-Jr Kevin Koester-Jr Andrew O'Keefe-So

High School Marquette O'Fallon Festus Parkway West Parkway West Hillsboro Granite City

Coach Mike Ebert Jon Burnette Brant Wright Kevin John Kevin John Tom Gordon Richie Skirball

Second Team Abby Schrobilgen-So Emma Harrelson-Sr Nautica Stricklin-So Abbigael Woods-Fr Lily Uding-Sr Melissa Spencer-Jr Gabi Kohring-Jr

High School Edwardsville Webster Herculaneum Liberty Festus Edwardsville Webster

Coach George Patrylak Ken Manwarring Kyle Davis Toby Glavin Bryant Wright George Patrylak Ken Manwarring

Honorable Mention Brendan Pratt-Sr Carter Anderson-Jr Simon Gelber-Sr

High School Festus Lindbergh Whitfield

Coach Bryant Wright Jim Petersen Matt Politte

Honorable Mention Danielle Prince-Sr

High School Herculaneum

Coach Kyle Davis

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News and notes from around the St. Louis running scene

By Donna Springer Four-Legged Frostbite Runner

The first Frostbite Series race saw a four-legged runner cross the finish line! Miles, a service dog, ran the 12K with Henri Coeme. Henri. 62, made a round-trip journey from Neosho, Missouri, after a personal communication from St. Louis Track Club President Mike Orrico.

“Ever since Miles and I ended second in our (my) age group last year, we have been hungry for a rematch. So, needless to say, [I was] delighted with your invite and keen to make the 300-mile one-way trip a few times this winter—and simultaneously avoiding a serious case of cabin fever.”

Miles runs with Henri every day. They are sub-7minute/mile runners in long distances. Henri assures fellow runners that he will follow any instructions given, that Miles is very aware of all participants, and that he and Miles always run with a doggy bag to take care of any technical "dog pit stops" on the road.

Henri looks forward to participating in every race of the Frostbite series. He placed first in his age group with his 6:30 min/mi pace in the Long Series 12K. Big River Voted “50 Best Running Stores in America”

Congratulations to Big River Running Company!

In December, Big River Running Company was named one of the “50 Best Running Stores in America” by Competitor Magazine for the tenth

consecutive year. Big River Running Company opened its first store on Manchester Road in West County 10 years ago. Their second store, on Devonshire Avenue in South City, has been operating for over 8 years.

“This is an honor that my staff and I strive for every year— to be recognized by our peers in the specialty running industry as one of the best stores,” said Matt Helbig, owner and founder of Big River. “The honor is scored on a combination of runner nominations, vendor relations, community involvement and a ‘mystery shopping score.’ We were one of only a handful of stores to earn a perfect score on the mystery shopping experience, which is the experience we hope you have every time to walk into our door. We're driven to work

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even harder for you! The fact that you choose to spend your shopping dollars with us—a local business—is what really drives us. Thank you for making Big River a great community, a place to shop and, for us, a great place to work.”

Matt expressed his thanks to his customers and a willingness to work even harder, rather than resting on laurels.”

Big River to Close O’Fallon Location

After more than 6 years of doing business in the O'Fallon (MO) community, Big River Running Company will close the Hwy K store on January 1. Matt Helbig extended thanks to his staff and customers, and assured continued service to the running community.

“We have some big, future projects in the pipeline that we are preparing for now,” said Matt. "We still have three locations committed to serving the St. Louis region with exceptional products for the fitness-minded, knowledgeable staff and the dedication to giving our customers the unparalleled attention they deserve.”

Construction on Forest Park Running Path

Runners and walkers in Forest Park will note that sections of Government and Wells at the southwest corner of the park will be closed through the summer of 2017. In a recent

newsletter, Forest Park Forever announced that portions of Government and Wells are about to undergo a “major transformation.”

“This restoration project will dramatically improve the experience of millions of visitors In addition to completely rebuilding the roads, this project will also create new, safe pedestrian crossings, 2.2 miles of new and improved sidewalks, 29 on-street rain gardens, efficient LED lighting, 153 newly planted trees, gathering places for visitor orientation and enjoyment, and a net gain of 27 free on-street parking spaces. In recent years, visitors trying to navigate these streets by car, on bike or on foot have been challenged by crumbling roads that offer plenty of potholes, a lack of designated crossings, partial or no sidewalks, and no visitor amenities.”

The summer of 2017 will bring a new and improved venue for The Pace Series, and all other individual and group runs.

In Memory of Keith Fitzgerald

The Saint Louis Track Club extends its condolences to the family and friends of Keith Fitzgerald, a multi-term SLTC Board Member.

Keith, diagnosed with frontaltemporal degeneration in 2008, passed away November 27.

“He loved the Track Club,” said his wife, Jan. “He didn’t miss a single Frostbite.”

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One of Keith’s accomplishments during his time as a board member was serving as secretary. He promoted sales of shorts, T-shirts, and other Saint Louis Track Club products at club events. Another accomplishment was printing logos on SLTC merchandise: he designed the t-shirt for the Saint Louis Track Club event commemorating the opening of a new portion of Highway 40. During the renovations of the Field House/Visitor’s Center in Forest Park, Keith was active in the group that created a petition to Forest Park Forever to guarantee that amenities for runners, such as lockers and showers, would not be removed.

Keith’s intelligence, helpful attitude and congeniality will be long remembered. One Saturday morning, he suspended his own run when a track club direction official requested additional help with traffic control when she saw him running on his own on the traffic circle near the Jewel Box. In addition to his wife, Jan, Keith is survived by his sons, Kyle and Eric, two brothers, and a sister. Jan describes herself as an “avid walker.”

She participated in the Olivette Turkey Trot near her home on Thanksgiving. Memorial contributions may be made to the Association for Frontaltemporal Degeneration at www.theaftd.org.

was a rink rat as a teenager. I’d play hockey in the morning and then watch the Blues practice—while I was still dressed in full equipment. I began my writing career interviewing the players. Now things have come full circle. I’m writing and talking about hockey again. I love it.”

Wendy’s Week in Hockey, which Amy co-hosts with acclaimed KMOX sportscaster Alex Ferrario, airs on Sunday nights from 6pm – 8pm on KMOX 1120AM. The St. Louis Blues, part of the NHL’s 1967-68 expansion, are celebrating their 50th Anniversary season. On January 1, they played the Chicago Blackhawks at Busch Stadium in the “Winter Classic,” the NHL’s annual outdoor hockey game.

Amy Marxkors Joins the St. Louis Blues Broadcast Team

Saint Louis Track Club member and Track Time News editor Amy Marxkors has joined the St. Louis Blues broadcast team. A former collegiate ice hockey player and long time hockey fan, Amy was hired by the St. Louis Blues at the beginning of the 2016-17 season to co-host the team’s weekly radio show, Wendy’s Week in Hockey on KMOX, and to write feature stories for the team’s website.

“This is a dream for me,” said Amy. “I started writing twenty years ago because of the Blues. I

The Saint Louis Track Club wishes a happy, healthy new year to all. Please share your news and accomplishments with DSprin5574@aol.com or the Saint Louis Track Club office.

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Making Resolutions That

Kim Yawitz, MA, RDN

Work.

If December is the most wonderful time of the year, then January is the most optimistic.

According to a report by the Statistic Brain Research Institute, 45 percent of Americans make New Year’s resolutions, with improved health and fitness being among the most popular goals.

Unfortunately, only 8 percent report being successful in achieving their resolutions.

Despite these gloomy statistics, resolutions can be a powerful tool in making healthy changes. The trick is to break your resolution into SMART goals.

SMART is an acronym that stands for Specific, Measurable, Attainable, Rewarding, and Timebound. Using this framework forces you to stop and think about how to make your goal work for you.

Let’s discuss this acronym a bit, including some examples.

Goals should be specific.

One of the most common mistakes is being too vague with resolutions. Because I am a dietitian, people often share their fitness resolutions with me. One I often hear is, “I will clean up my diet

this year.”

Okay, but what does that mean? What’s wrong with your diet?

I’d suggest that you keep that resolution in the back of your mind. This is your general purpose (more on that shortly).

Now, think of a couple of concrete changes related to cleaning up your diet.

These specific goals will provide guidance for how to achieve that resolution.

Let’s use “drink more water” as our working goal. This is sort of a subpoint for our resolution of cleaning up the diet.

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Goals should be measurable.

Think about the degree to which you’re willing to change. If you drink six sodas a day, you might want to replace some of that with water to work toward your goal.

How much should you change your behavior? This brings me to my next point:

Goals should be attainable.

Many people try to go from 0 to 60 when changing their diets. In doing so, they set themselves up for failure.

If you love soda and can’t imagine a world without it, start small. Your goal might be to replace one soda per day with water.

The challenge is to set a reasonable goal without selling yourself short.

One of the main criticisms of SMART goals is that they may discourage people from aiming high because of its focus on realism.

Start with the biggest change that you think you can reasonably sustain. You can always increase the goal later.

Goals should be rewarding.

Have you ever decided to completely eliminate a favorite food from your diet?

I’ll admit to declaring that I’ll never touch chocolate again after indulging a bit too much. Do you think I still eat chocolate?

Um, yes.

Negative goals are rarely successful.

Framing goals from a negative viewpoint may create resentment toward the goal.

Why would you work hard for something

that doesn’t sound positive?

Take our example of replacing soda with water. We could say that we are going to cut out all soda, or we could say that we are going to drink more water. If you are a soda lover, which one do you think sounds easier?

Goals should be time-bound.

Goals should not carry on indefinitely. Even the most challenging goals seem more manageable when they have a clear endpoint. Tie your goal to a timeframe that you think is reasonable. For example, our water goal might be, “Replace one soda per day with a glass of water for one month.” It doesn’t have to be a long period of time!

Once your time is up, you can decide if your goal is working for you. You may want to up the ante, or scale the goal back, or get rid of it altogether.

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Always keep your purpose in mind.

I find it helpful to include my purpose when writing my goals. This helps me to keep my eye on the prize.

You could say, “I will replace one soda per day with a glass of water for one month with a purpose of cleaning up my diet.”

For me, this approach leads to fewer feelings of frustration (aka, “Why am I even doing this?”) as I work toward my resolutions.

And speaking of frustration, one of the biggest mistakes I see is giving up altogether because of one little setback.

No one is perfect! Forgive yourself and get back on track as soon as you can!

However, if you are consistently falling off the wagon, it may be time to evaluate whether a new goal may be more appropriate. w 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

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

1.

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

Michael Duchek and his sons at Turkey Trot STL in St. Charles.

Michael Duchek and his son, Adam, at the Rec-Plex Indoor Triathlon.

Memorialize a friend, loved one or fellow runner with a tribute brick in Forest Park.

You can purchase a memorial brick to be placed at the Member Paver Plaza at the base of the reflecting pool at Government Hill in Forest Park.

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 for a donation of $2,000, you will receive a 6″ x 8″ paver with space for six lines. Donations can be made directly to Forest Park Forever. If you are teaming up with friends, FPF will keep track of all donations and let you know when the monetary goal has been reached. Please designate if the brick is for an SLTC member.

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

If your membership is about to expire, please follow link below to renew: stlouistrackclub.com/membership/join-renew Memberships are just $30 and include everyone in your family as well as discounts for just about every St Louis Track Club event.

Not to mention, only SLTC members receive the Track Time News!

To see your membership status go to: stlouistrackclub.com/member-area/member-history/ To see back issues of the TTN go to: stlouistrackclub.com/member-area/monthly-newsletters/

Thank you for being an SLTC member!