SLTC Track Time News July 2018

JULY 2018

VOLUME 48, ISSUE 7

TRACK TIME NEWS Â ST. LOUIS TRACK CLUB

UPCOMING SOCIAL RUN/WALKS Third Monday of the Month July 16 Schlafly Tap Room August 20 Schlafly Bottleworks Come out and run or walk 3 or 6 miles with other club members and stay for a free pour of Schlafly beer or cider afterwards!

Trail Run (note date changes) July 22 Lewis and Clark August 14 West Tyson No trail experience necessary! All paces welcome. Choose between short and longer routes.

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6136 Southwest Ave St. Louis, MO 63139 314-781-3926 office@stlouistrackclub.com The Saint Louis Track Club encourages running and walking for people of all ages and abilities.

Board of Directors

Race Directors

Rae Mohrmann - President John Harwell - Vice Pesident Renee Parks - Secretary Luke Padesky - Treasurer Amy Cadman Matt Coriell Craig Lindgren Bob Maher Jeff McPherson Jack Riegel Kate Stewart Steve Wasserman

Pace Series Don Denham and Oz Harper Corps of Discovery Mike Orrico St. Louis Half Marathon Kevin Jokisch Marathon Relay Rae Mohrmann and Paul McGee Frostbite Series Mike Bahr and Bob Chitwood

Staff Maggie Siemer - Executive Director Anna Jones - Webmaster ALL RIGHTS RESERVED The Track Time News is produced monthly. Reproduction of this newsletter in any form is strictly prohibited without the permission of the St. Louis Track Club.

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FROM THE PRESIDENT:RAE MOHRMANN Some things change. Some things remain the same.

I started summer by attending the 44th University City Memorial Day Run as a volunteer instead of running. I had thoughts of how the race has grown as well as changed locations. U City was always the kickoff to the summer racing season and JCCA Labor Day marked the end of summer for me. We didn’t have chip timing but went through chutes of cones to have our tags pulled from our bibs and times recorded manually. Just beyond the finish line stood a herd of people passing out flyers for upcoming races. Now we simply look online or receive email newsletters.

I spotted Jack Frolichstein, our 2003 Lifetime Achievement Award honoree, now in his 90’s. We visited and wistfully spoke of yesteryear. I stood with some of my competitors and reminisced about the “old days“ when we were the “young runners.”

Now as one of the “old” ones, I realize that the definition has changed from mid 50’s to early 90’s. I hear age old comments about training: “I shoulda ———, woulda——-, coulda———-.” Runners extolled their race stories, Frank a bee, ate a banana or other post race food and departed to do yard work, bbq with family and friends or whatever.

Some things change. Some things remain the same.

We’re grateful for both.

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MEMBER SPOTLIGHT The Duchek Family Names: Mike, Jennifer, Adam & Devin Duchek Hometown: St. Louis How and when did you start running? Mike ran his first half marathon in 2011 after an incentive program through his work offered a training program and support. Jennifer has joined her husband in shorter races since 2012. Adam is 13 and started doing kids fun runs around the age of 7. He has completed 30 5Ks so far, among many shorter ones. Devin is 12 and also started with fun runs. He has also completed numerous races, including 30 5Ks. When did you become an SLTC member and what inspired you to join? Not sure when Mike originally became a member but we joined as a family in January 2016.

The positive & encouraging environment at the SLTC races and events were perfect for bringing us together as an active family.

What are your favorite places to run? Outside of races, the Lindbergh High School track has been a family favorite. There are opportunities for speed and/or distance on the track itself plus the bleachers for an additional challenge.

What are your favorite running shoes and/or other gear? Mike has been a Nike Pegasus fan since the Pegasus “2” (his latest pair is a “33”) and he does not run without a featherlight hat. Jennifer uses the Brooks Ghost 8 for her 5K races. Adam needs to learn that calf sleeves are not intended to cover the knees and Devin doesn’t run without his thick, wraparound eyeglasses.

The Duchek Family Continued...

What is your favorite pre or post run meal? Clif Bar & Beet Juice precede each of Mike’s longer races. Shorter ones are best on an empty stomach. All of us take food in for recovery soon after each race, with a little more emphasis on protein.

What has been your most satisfying performance? No particular performance stands out for Mike, just racing year-round and extending into marathons & triathlons. For Jennifer, it would have to be the Clayton PD 5K. She has placed 3rd in her age group for the past two years.The boys are consistently setting PRs as their goals include getting stronger and building endurance.

What is your favorite SLTC event? What do you like about it? The St Louis Half Marathon & Clayton Police 5K – Great courses, super value, nice amenities, vibrant atmosphere.

To be featured in a future Member Spotlight, fill out this form: http://www.stlouistrackclub.com/member-area/member-profile/

Ask Styles You've got questions, he's got answers.

Email your burning questions to askstyles@stlouistrackclub.com

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SLTC Member and Volunteer Picnic

A crowd of just under 100 members and volunteers participated in the first annual SLTC Member and Volunteer Picnic on June 10 at Stacy Park in Olivette. While we have had both a picnic event and volunteer appreciation in the past, this was a first to combine them and add....square dancing! Whether dancing or not, all had a great time at this fun and upbeat event. It was an opportunity to meet new people, step outside one ‘s comfort zone, try something new, meet family members of runners we know and to enjoy our friends in new ways.

The program portion recognized race directors and volunteers as well as the presentation of the Volunteer of the Year and Lifetime Achievement Awards.

You might recognize our Volunteer of the Year, Kevin Jokisch as the man behind the St. Louis Half Marathon and he has also tirelessly worked behind the scenes on almost all of our other events. From setting up cones and road closures to refilling the cookie tray, Kevin is willing to pitch in wherever we need help.

Christy Polk received our Lifetime Achievement Award for her endless energy and dedication to coordinating volunteers for the Half Marathon and Frostbite Series.

Christy has done a fantastic job recruiting and supporting volunteers and making them feel appreciated. We are so grateful for the work she has done.

If you missed this FUN event, plan to attend next year!

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Let's Walking...More!

by Renee Parks Walking is...accessible, inexpensive (well, somewhat), multipurpose - done for exercise, recreation and transportation (yes, depending on where you live/work/play, you can get to destinations by walking - or by coupling it with public transit). And walking has a lower risk of injury than vigorous activities. Plus, it may be a easy way to help people who are inactive become physically active...and potentially get into running!

For many Americans, walking is a popular activity. However, the United States is not making the grade with walking behavior and supporting walkable communities. A recent 2017 report from the National Physical Activity Plan (one of Road Runners Club of America's partners) assessed - or gave a grade on these items: Adult Walking Behavior - grade C (the highest grade in the report!). 63.9% of adults reported walking for recreation or transportation in at least one bout of 10 minutes or more in the last 7 days (National Health Interview Survey 2015).

Children and Youth Walking Behavior - grade F! Less than 30% of children and youth walk to and from school on a regular basis. Actually, only 11.7% of students usually walk to school and 15% walk home.

Walking Programs - Incomplete grade. Currently there is no database monitoring community walking programs on a national basis.

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Continued from previous page.

Promoting walking is key to help people enhance overall health. So, what can we do to improve walking in our community? Sure, we can encourage our family, friends and coworkers to get moving and provide resources, like participating in St. Louis Track Club programs and events (social runs, training programs and races) - and of course, be welcoming of newcomers of all levels. A follow up report released the National Physical Activity Plan this spring 2018 outlines strategies and tactics from nine areas/sectors to work together in a synergistic way to make a difference. Here are a few of the activities recommended...

Have programs that encourage and reward more walking for recreation and routine transportation. Communities should develop programming that targets inactive groups, especially older adults and underserved populations, including women. Organized sport or other activity programs should be expanded to serve an equal number of males and females of all ages.

Community organizations should partner with experts in media and social media to increase awareness and use of resources that support physical activity.

Organizations should collaborate, together with residents, to create communities designed for accessible walking.

We - St. Louis Track Club members and our overall organization - should explore how we can enhance our support of walking in our community. You can learn more about the Promoting Walking and Walkable Communities or the National Physical Activity Plan by visiting this website: http://www.physicalactivityplan.org/index.html.

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News and notes from the St. Louis running scene.

by Donna Springer

The 11th Annual Festival of Miles saw un-inclement weather during its series of track events, from dusk to dark. Held during the evening of May 31st at St. Louis University High School, the events included the GO! St. Louis Healthy Kids Mile, the GO! St. Louis Middle School Mile, the Children’s Hospital Junior High Invitational Boys and Girls’ Miles, the Spewak Training High School Girls and Boys Elite Development Miles, the Smoothie King Mascot 400-meter Dash(interesting costumes!), the High School Boys and Girls’ 800-meter Run, the Big River RunningHigh School Boys and Girls. Mile Championships, the Womens’ 800-meter Run, and the final event, The St. Louis Track Club Elite Men’s Mile. Seven athletes finished under four minutes in the St. Louis Track Club Elite Men’s Mile. Tripp Hurt broke the tape at 3:58:54, edging out Sam Atkin who finished second with the time 3:58.6. Nick Harris finished third in 3:58.8. MICDS graduate Jordan Mann placed fifth, with his 3:59.68 time. (David Kvidahl, St. Louis Post-Dispatch, Friday June 1st, 2018 p. C3) “It was incredible--seven athletes under four minutes,” said Matt Helbig, of Big River Running Company.

Since 2008, The Festival of Miles has raised over $60, 000 to benefit designated athletes in need, This year’s Athlete in Need was a student awaiting a bone marrow transplant at St. Louis Children’s Hospital.

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Nearly 10,000 showed up for The Susan G. Komen Race for the Cure downtown, Saturday June 9th. The crowd included breast cancer survivors, their supporters, and supporters of anyone affected by breast cancer.

“A morning packed with emotion -- gratitude and joy for our survivors, longing and sorrow for those we've lost, pride in accomplishment, and even relief that Mother Nature held back with the rain until the event had ended,” commented Jennifer Kingston, President of Susan G. Komen Missouri Board of Directors. One particular moment stood out. “In the middle of the hustle and bustle of the Race,” Jennifer said, “a woman and her mother asked me to take their picture. Then they embraced me, explaining that the mother was from Cameroon, spoke little English and had no health insurance. Last year, she received breast health care thanks to a grant funded by Komen Missouri. They wanted to thank us for possibly saving her life.”

Jennifer thanked all donors-- runners, walkers, and virtual supporters. Fundraising continued until June 30th. As of June 13th, funds totaled $623,515.19, . 76% of the $825,000 goal. Proceeds support local organization, and promote education about the importance of early detection (Race for the Cure website).

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The 2018 running of The Susan G. Komen Race for the Cure was the 20th anniversary of the event. The St. Louis Track Club served an advisory role for the initial race, and provided experienced volunteers. This year, survivors who participated included longtime SLTC member Ana Schnizer. Ana enjoyed many photo-ops and a conversation with Anchor Rene Knott at the Channel 5 media booth. Another longtime SLTC member, and survivor, Fran Armstrong, registered, but did her running solo in the University of Wisconsin Arboretum in Madison, where she and her husband were for a family celebration that weekend.

Bill McCoy recounted his first 100-mile trail run at the SLTC Social Run in Maplewood June 18th.

“The Oil Creek 100 Trail Runs (OC100) was an incredible experience!!!,” he reported after his return last October. “ The course is 100.7 miles of beautiful western Pennsylvania mountains broken into three 50K (31.1 miles) loops and one “coming home” 7.7 mile loop. We climbed 17,627 feet over the course of the race, including a ~1000 foot climb over less than 3/4 mile at mile 98 that I could have done without.”

Photo credit David Schmude

“The weather was perfect! Temps were in the low 50s at night and no higher than mid-70s during the days, and there was only a touch of rain for a couple of minutes on the second day. I had drawn up a very conservative race plan in the week before leaving St. Louis, so that my crew would generally know where I was supposed at what time. Due to some significant work obligations in the last 2 months, my training in the 6-8 weeks prior to OC100 had a couple of pretty significant mileage losses (~110 miles. I’ll be the first to admit that those deficits and my nagging plantar fasciitis, which started a month before the Miwok 100K on 5/6/17 and never went away, made me very concerned about even being able to finish, but I surprised myself at Miwok finishing nearly an hour faster than my time at the Oil Creek 100K last year even with the plantar fasciitis.

I tried to outline a plan that kept me on pace to get across the line by the 32 hour cutoff, because, as I often said while running OC100 this year, ‘If I can find a way to crawl across that finish line to complete my first 100 miler, then it’s a victory in my book! It doesn’t matter to me if it’s 1 second under 32 hours, just as long as it counts. My concerns about my ability to even finish are probably one of the main reasons that I did finish, as I doggedly stuck to my race plan to, as my good buddy Ron Golan says, “Go out slow and then slow down.”

“As to the food details, I managed to eat one gel prior to each water/aid station, every~3-4 miles, in addition to downing 300-400 calories at each of the four major aid stations. I actually stayed hydrated enough that I had to urinate every 1-2 hours throughout the run, and while that may sound like too much, I’d rather be over hydrated than running dry. All in all, I estimate that I put down about 10,700 calories over the nearly 30 hours, so according to my Garmin Fenix 5, I actually overate by about 700 calories. My low heart rate on the last 40 miles, walking and speed hiking, kept my calorie burn pretty low. My average heart rate for the whole course was 130 bpm.

My foods of choice at the aid stations on the first loop focused on mini-bagels with peanut butter, PB&J sandwiches, and grilled cheese sandwiches washed down with regular Coke; a McDonald’s quarter pounder with 5 Heinz ketchup packets after the first 50K (thank you crew!!!); pepperoni pizza slices from Little Caesars, peanut M&Ms, and Pringles by the handful during the second 50K; and then pickles and pickle juice shots, more Coke, broth, and lot’s AND lot’s of Ramen noodles overnight for the last 50K. Funny enough, I only grabbed a cup of broth and an Oreo cookie for the last 3 hour push on the “coming home” 7.7 mile loop, as my stomach was basically torched by that point. so I am able to say that I spent between 5-8 minutes at those aid stations. I also know that I spent dramatically less time at aid stations that were not crew-accessible. I attribute this “speediness” to many wonderful seasons racing with the St. Louis Triathlon Club, where I excelled in the transition between sports. For the dermatologists, I started with SPF 50 on all exposed body parts AND I reapplied after the first 50K at aid station #4 even though I was running through a forest for over 90% of the time. Got to save myself from those UV rays!!! “

“As to pacing, I’d invested in a Garmin Fenix 5 earlier this year so that I could use the UltraTrac mode, fewer GPS recordings to extend battery life, and have my “Garmin coach” present throughout the race. “Coach” had me running when I could, flats and downhills, early in the race as long as my heart rate stayed essentially below 160, though I cheated a little here and there though never higher than 167 bpm. I walked all the hills and I mean “all the hills,” and again I kept a strict eye on my heart rate to make sure that I was below my walking threshold (150 bpm).. By the time that I hit the 3rd loop at 9 pm, I had switched over to power walking/hiking, as the slick roots and rocks of these trails were a little too treacherous for me to risk much running overnight.

My cautious approach was “rooted” as it were in some experiences during my first loop that nearly took me out of the race. Just after light broke on the first loop, my right foot slipped on rock covered in dew causing me to catch myself with my left foot, which slipped right under a root perfectly shaped to trap a human foot/ankle leading me to fall forward and nearly snap any number of bones in my leg/ankle/foot. Luckily, my many previous running miles gave me the strength to catch and then suspend my entire body weight using only my calf, which kept me from plunging over the original slick rock and down an unpleasant looking hillside.

Unfortunately, this also caused my calf to seize into a “Charlie horse” the size of a grapefruit, and I spent the next 3-5 minutes carefully extricating myself from my “human trap.”

“With all of the ups and downs through the race, I managed to stay ahead of my planned schedule until the twilight hours, and then stayed the course and kept on pace to finish in 29:52:34.50, over two hours ahead of the cutoff. I feel so blessed to have had this experience, to not have been significantly injured during the race, and to have been able to share the OC100 with Stacy and my parents!

Bill thanked Tom Jennings, his innumerable volunteers, and the entire Titusville region enough for putting on the amazing, beautiful, supportive, and safe event, and all the people who helped me to finish 100 miles of trails in the back woods of western PA. WWW.STLOUISTRACKCLUB.COM

“ I could never have been ready for this event without the support of my running groups back in StL ( MO Running Club, St. Louis Track Club Marathon Training Group, and Terrain Trail Runners - STL), my academic mentors and colleagues in WUSM Dermatology and the Henderson lab, my sisters, especially Shannon for bringing out my niece Eleanor to meet me for the first time on the trail after 44 miles of running, my friends both near and far, my parents, and my girlfriend Stacy,” he added.

“Last year, I was recovering from my first 100K at OC100. I had thoroughly enjoyed the race, but I was very convinced that I would never run farther than a 50K again. I now sit in a similar position after the OC100 2017. Will I ever run 100 miles again? Only time will tell,” The Oil Creek 100 Trail Runs include a 50K, 100K, 100 mile trail races at Oil Creek State Park. Oil Creek State Park, in northwestern Pennsylvania, commemorates the birthplace of the oil industry, the site of the world’s first commercial oil well, in 1859. College football legend Coach John Heisman spent some of his boyhood years in the area.

SLTC member Jimmy “Jim” DeLaet,. died peacefully on Monday, June 4, 2018 at his home in Kirkwood, Missouri. Jim retired after serving 34 years in the service branch USN, and won numerous awards during his years with the St. Louis Track Club. He was also a member of The Galloping Gourmets, and Trailnet. He trained frequently with St. Louis Senior Recreational Cyclists, and frequented the P.E. facilities of St. Louis Community College. His presence was a friendly, peaceful presence. ” Jim had a great sense of humor and enlivened our walks and kept us, along with pal Lee Hoffman, in stitches. I guess what I appreciated most about Jim was his boyish sense of fun,” said walker Alison Bourey.

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“ Jim and Reed were both so upbeat and encouraging to others. Whatever Jim did, he did it with great enthusiasm,” said SLTC President Rae Mohrmann.

An avid exercise enthusiast, he excelled in boxing, fighting in the Golden Gloves Championships, during his young life . Like Cassius Clay/ Muhammad Ali, Jim was later diagnosed with Parkinson's Disease.

Jim is survived by his wife, Reed, daughters Kimberly Lindsey, Jacqui DeLaet Skoglund, and stepdaughter Virginia Conway Scarborough. Burial was at Jefferson Barracks National Cemetery with full military honors. Memorial contributions may be made to the St. Louis Chapter of American Parkinson Disease Association or to a veterans’ organization of your choice.

Boppchapel.com Whether coursing one mile or one hundred miles, The Saint Louis Track Club wishes you the best. Send your news and comments to DSprin5574@aol.com or to the St. Louis Track Club office.

Every year heat illness affects thousands of people. Knowing the different types of heat illness and what to do to both prevent and treat them is imperative to your health and safety. Are you prepared to beat the heat?! Click here to find out how you can do that!

Athletico would like to offer COMPLIMENTARY INJURY SCREENS for any aches and pains you may experience. Complimentary Injury Screenings are available at all 400+ locations in eleven states. Click here to request a complimentary injury screening at any of our locations.

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Member Discounts Check the Member Discount page in the Member Area of our website to find special discounts just for you!

10% off Heart of America Marathon September 3 15% off Kansas City Marathon October 20 $5 off Four Legged Running’s Half Marathon, 5K & Dog Mile November 18 10% off written training plans from Spewak Training.

Log in to the Member Area to find the discount codes.

Saint Louis Track Club

2018 Summer Pace Series Where the power of the pace exceeds the need for speed When:

Wednesday nights, June 6 through Sept. 26

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 6 2M June 13 3K June 20 5K June 27 2.5M

July series 2M July 11 July 18 3K July 25 5K Aug. 1 2.5M

August series 3K Aug. 8 Aug. 15 5K Aug. 22 2.5M Aug. 29 4.2M

September series Sept. 5 2.5M Sept. 12 5K Sept. 19 4.2M Sept. 26 3K

Wednesday, Oct. 3, 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.

2018 St. Louis Track Club marathon training program

The St. Louis Track Club announces the return of its popular marathon training program in 2018.

Ron Golan (​rgolan11@gmail.com​) and Bill McCoy (​wildbill2553@hotmail.com​), each of whom have completed many marathons and ultra-marathons will be your training coordinators.

Contact them with any questions, other than the perennial “Am I too slow?” (No, and we don’t care, so long as you commit.) Whether you are training for your first marathon or a repeat customer, we welcome you. You will improve your running, make friends, and learn of new places to run, both on the road and on trails. The program is​ free​, but you must​ be ​a member of the St. Louis Track Club:​ ​www.stlouistrackclub.com/membership/join-renew To receive details regarding all group runs, directions, training tips, and other important information, please join St. Louis Track Club Marathon Training Group​ on ​Facebook​.

Entry Guidelines:​ Minimum of 20 miles per week; long run of at least 8 miles without walking; at least 3 runs per week.

Runs start at 7:00 a.m. sharp but arrive early because parking can get crowded. Please carry a water bottle.

Date 06/23/18 06/30/18 07/07/18 07/14/18 07/21/18 07/28/18 08/04/18 08/11/18 08/18/18 08/25/18 09/01/18 09/08/18 09/15/18 09/22/18 09/29/18

​

​Site Queeny Park — Upper Parking Lot – 2 Loops Trailhead Brewery — Old St. Charles

Babler State Park — 2 Outer Loops & 1 Inner Loop

​

​Miles 8 10

13.5

Creve Coeur Lake Park — Waterfall (Taco Bell Shelter) 11 Center of Clayton — SLTC ½ Marathon Course

13.1

Weldon Springs — Katy Trail

18

Lone Elk Park — Chubb Trail

Forest Park Visitor’s Center — Arch Run

Babler State Park — 3 Outer Loops & 1 Inner Loop Collinsville, IL — MCT Old School house trail Chesterfield – Monarch Levy to the Katy trail Forest Park Visitor Center — Inside the Park

Grant’s Trail (improved) from Kaldi’s in Kirkwood

Creve Coeur Lake - Taco Bell Shelter to St. Charles Cliff Cave Park

15.5 14 18 16 14 20 16 13 10

------------------------------------------------------------------------10/07/18 Cowbell/Chicago marathon 26.2 Other summer/fall races you may like: 07/14/18 Get Your Butt Kicked at Route 66 (6 hours) 08/26/18 Corps of Discovery Trail Half marathon & 5 miler 09/02/18 Flatlanders 6/12 hours 09/03/18 Heart of America marathon 10/21/18 GO Halloween Half marathon 11/03/18 Indianapolis Monumental marathon 11/04/18 St Louis Half Marathon & Clayton Police 5K

VOLUNTEERS NEEDED

CALENDAR PACE SERIES WEDNESDAYS BEGINNING 6/6 FOREST PARK

PACE SERIES

SOCIAL RUN/WALK

WEDNESDAYS BEGINNING 6/6 FOREST PARK

JULY 16, 6PM SCHLAFLYÂ TAP ROOM

CORPS OF DISCOVERY

TRAIL SOCIAL RUN/WALK

AUG 26 OFFICE@STLOUISTRACKCLUB.COM

JULY 22, 7:30AM LEWIS AND CLARK TRAIL

TRAIL SOCIAL RUN/WALK AUG 14, 6PM WEST TYSON COUNTY PARK

SOCIAL RUN/WALK AUG 20, 6PM SCHLAFLY BOTTLEWORKS

CORPS OF DISCOVERY AUG 26, 8AM LEWIS AND CLARK TRAIL

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