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Saint Louis Track Club’s

Track Time News

July 2013

Vol. 43, Issue 7

Members enjoy food, friendship at annual SLTC picnic

SLTC training programs start in August!

Let us train you for the annual St. Louis Track Club Half Marathon & 5k this year! SLTC is joining forces with the Sports Medicine and Training Center to bring you 12-week half marathon ($75 for members) and 10-week 5k ($60 for members) training programs. The program fee INCLUDES RACE REGISTRATION! Sign up today at: www.stlouistrackclub.webconnex.com/stltraining. See Page 14 for complete info. Index: President’s Column..........3 Grapevine.......................6-8 Team updates....................4 Pace series pics........10-11

stlouistrackclub.com

Pace Series in full swing! Join us 6 p.m. at the Forest Park Visitors Center on Wednesdays through Sept. 18 for this fun series that has you predict your time!

Training info.....................14 Member profile...............15

314.781.3926

Minutes summary.........18 Calendar............................19

office@stlouistrackclub.com


Saint Louis Track Club

Track Time News

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

July 2013

Office hours: 8 a.m.-noon weekdays 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

Pam Mosca David White Wendie Cummings Justin Kupferschmidt Jill Finklang Daniel Stone Mike Huelsmann Mike Orrico Ian Hardin

SLTC Race Directors Frostbite Series Half Marathon Road Series Pace Series Track Series Cross Country Kick-Off Clifton Heights 3K The Next Step 5K Marathon Relay

Brian Carter & Bob Chitwood Steve Mrotek Ian Hardin Don Denham David James Shelly Kannel and Brent Newman Jill Akins Mike Orrico, Mike Huelsmann Paul McGee, Rae Mohrmann

Presidents Oct. 1970-Feb. 1974 Jerry Adams March 1974-March 1980 Jerry Kokesh April 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 April 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-Present Pam Mosca SLTC Lifetime Achievement Award Winners 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, webmaster@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 2012 Christy Polk 2011 2010 Jackie Corn 2009 2008 Donna Springer 2007 2006 Tom Wiltsch 2005 2004 Don Hong 2003

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Paul McGee Pat Britt, John Dickey Dave McNaughton Jill Akins Ralph Brindley


Saint Louis Track Club

Track Time News

July 2013

President’s Column

Get in some miles and explore Missouri!

St. Louis Track Club Members, Welcome to summer in St. Louis. A great time to enjoy the outdoors. On June 8, 2013, several St. Louis Track Club members came out to Forest Park for the kickoff of Governor Jay Nixon’s “Governor’s 100 Missouri Miles” challenge. The mission of this challenge is “to get more Missourians moving in the beautiful Missouri outdoors.” The St. Louis Track Club is very supportive of this effort and fits our mission of “Encouraging running, walking, and fitness for persons of all ages and abilities.” Use this challenge and the information on the 100missourimiles.com website to broaden your horizons by exploring new places to run and walk. Consider taking a day trip to other parts of the state to experience new trails and paths. The state of Missouri has some great trails. Sometimes we get complacent and use the same route over and over. Let’s explore! If anyone has ventured into territory outside of the St. Louis metro area, please share your experience by sending a write up to our TTN editor, Sallie Story (editor@ saintlouistrackclub.com). We would love pictures too! Not to exclude our members from Illinois, we would love to hear about trails in Illinois, as well. Another way to help others to accumulate miles to achieve the goal of 100 miles by end of year is to encourage your family and friends to come out to the Pace Series on Wednesday evenings. What a great way to involve the whole family. The short distances makes it quite doable for beginners. Besides our beloved Forest Park, there are many local trails from Katy Trail, Castlewood, Chubb Trail, Grant Trail, Tower Grove, St. Louis Riverfront Trail, to the new Greenway Trails. Centennial Greenway will one day stretch 20 miles through St. Louis County from Creve Coeur County Park at its northern end to Forest Park at its southern tip. Currently, the trail is open in three segments, totaling 3.5 miles (north to south). See Area Paths on the St. Louis

Track Club website for links to many of the area’s trails and parks. Put your plans in place by signing up for The St. Louis Track Club Half Marathon training program or the new 5K training program. We will again be partnering with Sports Medicine and Training Center to provide a complete training to include a cross training program designed to work with weekly run progression. Both training programs start in August to prepare you for your most awesome performance at the St. Louis Track Club Half Marathon and 5K on November 3, 2013. Bonus: Event entry is included in the training fee! These programs are for both the experienced runner and walker wanting to reach the next level as well as beginners. Share with your friends and coworkers. If you missed our quarterly open Board meeting on June 6th, you missed a great presentation on minimal running by longtime SLTC member and supporter, Jim Hixson, of Feet for Life Motion Center. Jim gave the pros and cons of minimal running as well as some history. If you are interested in more information on this subject, you can contact Jim at jim@motioncenterstl.com. If you haven’t already, sign up for our 40th annual Cross Country Kickoff which takes place in Forest Park on Saturday, August 3rd. Race director, Shelly Kannel has been working all year to bring you an awesome event. Some pretty cool drawstring bags are awaiting participants. There is a limited supply, so sign up by July 15th to ensure you get one. See you there! Promoting Healthy Lifestyles Pam Mosca, President St Louis Track Club, est. 1970

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Saint Louis Track Club

Track Time News

July 2013

Team SLTC updates and news The next Team SLTC event will be the Freedom 4 Miler on July 4. Registration and event details can be found at www.fairsaintlouis.org/fair-saint-louis/freedom-4-miler/. SLTC will have the team tent set up near 4th and Market Streets beginning at 6 a.m. All Track Club members are welcome attend and to leave their gear with us during the race. Afterward, we will supply snacks and drinks for a club social. Everyone is invited to join in watching the

parade as well, which starts at 9:30. Check our Facebook page for last-minute updates. All St. Louis Track Club members are automatically a part of Team SLTC. To be included in the Team Standings, just race in an SLTC singlet or shirt, then tell us about it. Details are on our website. Every race earns points toward an award at the end of the year. Standings are also updated periodically on our website.

Karen Hoff, Hospital Hill in Kansas City, M0., 13.1 miles, Saturday, June 1, 2013.

Nicole Aldrich, Ferguson Twilight Run, 5K, May 18, 2013.

Gabriel Sison, Go! All-American 5K, Kirkwood-Webster Groves, Mo., 5K, June 16, 2013.

Get your SLTC gear for race day!

We have a full selection of Track Club gear available for you to sport during the race. We have singlets, tees, sweatshirts and more! Please contact the office for details on purchasing your new favorite racing jersey. Check out the long-sleeved Brooks Nightlife Equilibrium tee; men’s are orange, women’s are yellow, for $40. For women, we also have the Brooks V-Neck EZ Tee in teal and plum, $30.

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Julie Longmeyer, 1st place female at the ThriveAlive 5K on May 18th.


Saint Louis Track Club

Track Time News

July 2013

St Louis Track Club’s 34th annual St. Louis Half Marathon, 13th annual Clayton Police 5K for Special Olympics and .5M Youth Fun Run Sunday, Nov. 3, 2013 ES NO FE ine nl with o ation! tr regis

DISCO UNTE D REGIS TRATI O N July 5 &6 AT T GO! S HE T. LOU IS EXPO !

Half Marathon

5K & Youth Run

‡Low entry fees! The Half Marathon is iust $50 through June 30, or $40 for SLTC members. ‡Long-sleeve technical shirts for all entrants ‡Finisher medals IRUDOO+DOI0DUDWKRQÀQLVKHUV ‡6WDUWDQGÀQLVKDW&HQWHURI&OD\WRQParking available at start. ‡7am start for walkers. Runners start at 7:30am.

‡Low entry fees! The 5K is iust $20 through June 30, or $15 for SLTC members & law enforcement. The Youth Run is just $10, and just $8 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 online with no additional fees at stlouistrackclub.webconnex.com/stlhalf Page 5


Saint Louis Track Club

Track Time News

July 2013

The Grapevine By Donna Springer

Mariana Salinas conquers Hospital Hill half marathon with PR race time Congratulations to Mariana Salinas, who completed the Hospital Hill half-marathon June 1. The Hospital Hill Run, according to its website, “is the oldest road race in Kansas City, and one of the oldest half-marathons in the country. First held in 1974 with a field of 99 runners, Hospital Hill grew, recently being named one of the top races in the country by ‘Runner’s World’ magazine.” This year’s running was its 40th, and offered 5K and 10K options. “I ran my best half-marathon ever,” Mariana said.” My time was 2:07:01, at a pace of 9:41. At the start of the race, it was 70°, and at the end it was 75°. The route was very scenic. I ran through some of the major landmarks of downtown Kansas City, such as the NelsonAtkins Museum of Art, UMKC, the Country Club Plaza, and Crown Center. Many veterans of the run tried to scare me by telling me that the hills would be excruciatingly painful. However, there was only one major hill at the twelfth mile. The race was actually quite fun. I represented the Saint Louis Track Club by wearing my blue Track Club shirt. As I was running along, I kept shouting, “Go Saint Louis, and thank you, Kansas City, for a great race!” “I recommend this race to anyone looking for an exciting time and adventure,” Mariana said.

Wipro San Francisco First Half Marathon wows SLTC member George Pugh

George Pugh gave a glowing report from The Wipro San Francisco First Half Marathon (96/100) in San Francisco June16th. “We ran with the marathoners for the first 13.1 miles of their journey. Wow! What didn’t this adventure have to offer: the sights, sounds, smells, many cultures, and historic districts that is San Francisco, and we runners got to experience them all on a cool, sunny,

Sunday morning.” “The race began along the San Francisco Bay on The Embarcadero. We ran past the customs house, by Pier 39, turned west along the north shore running right through the streets of Fisherman’s Wharf and up the first major hill at Fort Mason. We continued running across the flat Marina Green, along Crissy Field until we entered The Presideo, which was a historic Army post until its closure and privatization in 2005. We ran past old Army warehouses that now store Hollywood movie sets, up hills along old officer’s quarters, until one final push brought us to the level with The Golden Gate Bridge. We ran through the toll booths and across the 1.9-mile stretch of behemoth steel with the earlier waves of runners blasting to our immediate left and a streaming line of trucks and cars in the restricted traffic lanes beyond them. The only drawback to this part of the run was that we were on the actual road deck of the bridge and really couldn’t see beyond the pedestrian level and steel walls of the bridge, but this was mollified by the awe-inspiring, majestic support towers of the international orange suspension bridge that span the Golden Gate. We made a nice turn around at the scenic Vista Point on the north shore and were able to photo-op what we had just accomplished, viewing the entire San Francisco coast line behind us. Then, it was off to cross the same awe-inspiring view, only with the speeding traffic a lane closer this time. We ran through the toll booths again and up a steep grade along Lincoln Street south through the Presideo Park and then up and around the park into classic neighborhoods, complete with a hard climb, a quick level crossing of a street, and then another steep climb to the next level (just like we used to see the police cars of Mike Stone and Steve Keller bounce over in the of show “The Streets of San Francisco.” After a few of these climbs (including finally reaching the 12-mile marker), we finally found our way into Golden Gate Park where, after a few more hills and drops, we said good-bye to the marathoners and crossed the First Half Marathon finish line (the Second Half Marathon participants started at the same time we did basically at our finish line). “My time of 2:41:23 was irrelevant, exceeded by the complete exhilaration of the total event. Would I do it again? Doubtful. Do I recommend you run it next year? Absolutely!” George said. George has completed his fifty-state half-marathon goal. He hopes to have achieved 100 half-marathons by early fall.

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Saint Louis Track Club

Track Time News

Governor’s 100 Missouri Miles initiative promotes active living in Missouri Saint Louis Track Club President Pam Mosca was among the community leaders at Governor Jay Nixon’s Kickoff of the Missouri 100 Miles Saturday morning June8, in Forest Park. “From neighborhood greenways to backcountry hiking trails, Missouri’s nationallyrecognized trails can accommodate a wide variety of activities for all ages and interests.” This challenge is a great opportunity to enjoy Missouri’s proud outdoor heritage, improve your health and – best of all – have fun with family and friends. Whether you run, walk, bike, paddle or roll, I encourage all Missourians to join me and the First Lady as we explore 100 Missouri miles of trails this year,” Governor Nixon said. Missouri was recently named the “Best Trails State” by American Trails, a national, nonprofit organization that promotes hiking, biking and riding trails. The award recognizes innovative and successful trail sharing efforts, programs, and systems. (Press release, Office of Missouri Governor). The challenge began with a Saturday morning jog from the Steinberg Rink area toward the Visitors Center. Pam wore her bright turquoise polyester DriFit Saint Louis Track Club shirt. You can register for the challenge at www.mo.gov, track your progress at www.100missourimiles.com, or connect with the challenge via Facebook and Twitter. Both Governor Nixon and wife, Georganne registered – as of the first two weeks, Georganne had logged more mileage toward the 100-mile goal than had Jay.

Athletes complete impressive feats at 34th St. Louis Senior Olympics The 34th Annual Saint Louis Senior Olympics saw good weather most of the days of Memorial Day weekend. Track and Field event participants included Saint Louis Track Club members Carol Peluso and Dottie Gray, who each won age group awards. Alice Mohr was the winner of this year’s Helen Stephens Award, which recognizes an outstanding track and field competitor and honors Olympian athlete Helen Stephens. Alice has a 50-year history of high school coaching, and set records in the 400- and 800-meter track events in 2012. New this year was a “Senior Olympic Trial Day” April 7. Prospective athletes had opportunities to ask questions, try out new events, and to invite friends. The first Saint Louis Senior Olympic Games used Saint Louis track Club expertise and experienced volunteers to establish some of its broad range of events.

July 2013

Jack Frolichstein on the road to recovery after serious accident Best wishes to Jack Frolichstein as he recovers from a serious motor vehicle accident incurred at the end of April. As of mid-June, Jack was at his home in University City with live-in assistance, and undergoing physical therapy twice a week. “I’m struggling, trying to get better,” he said. “I did three-fourths of a mile today without a walker,” he said June 24. Jack hopes to resume driving and to continue his work at The MUNY. Jack came by walker to the finish line at the University City Memorial Day Run, accompanied by his nephew. Jack was one of the originators of the run in the early 1970s, and an original Saint Louis Track Club member. He was SLTC’s Lifetime Achievement Award Winner in 2003. His achievements include race developing and directing, and multiple terms on The Board of Directors.

Friends and family remember longtime member Polly Bailey-McCarthy

The Saint Louis Track Club extends its sympathy to the family and friends of Polly Bailey-McCarthy who passed away June 11 from congestive heart failure. Anna Pauline “Polly” Bailey-McCarthy, 90, maintained her membership in The Saint Louis Track Club since 1980. She began running in her late 50s to deal with tensions around losing her first husband to cancer. Her athletic accomplishments include marathons, a triathlon, many years of Senior Olympic events, and setting age-group records. Last winter in Hawaii, where she vacationed long-term with her husband every year, she participated in a 10K put on by the local track club. Many who crossed paths with Polly hold fond memories of her. “Polly was a remarkable lady!” said Gwen Eckelman, Saint Louis Track Club office secretary. “She never let anything stop her pursuits. We absolutely loved her and will cherish our memories of her.” “She always had style and fun – great socks and jewelry to accessorize her outfits,” said Alison Bourey, who organized The Galloping Gourmets in 1988. “In fact, she was a role model for us about how to be an active athlete throughout a lifetime, and was an outspoken advocate for women competing at all ages. Mostly, I admired her zest for life, adventure and fun.” Marathoner Gerardette Groll offered some reminiscences. “Polly couldn’t believe it when I stopped to pick up a quarter while running the Peach Tree Road Race in 1986. There were about 20,000 other runners running it, and she was sure I was going to get trampled on!” “Polly had so much spirit – young at heart and so open-minded. I’ll always remember running the San Francisco Marathon with

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Saint Louis Track Club

Track Time News

July 2013

Survivors include her husband of 23 years, Justin (“Mac”) McCarthy, son John, daughter Deborah, two stepsons and two step-grandsons. Memorial contributions may be made to The Saint Louis Zoo.

Continued from Page 7

Patricia Cornell takes home first prize in creativity at NAMI walk

Polly Bailey-McCarthy stood in as “mother of the bride” in Gerardette Groll’s wedding after her mother passed away.

her in 1984, and the fun we had! She was such an athlete. She was also ‘mother of the bride’ in my wedding, as my mother had passed four years earlier. She will be forever in our hearts, and sorely missed,” Gerardette said. A respectful contingency of runners and walkers, including former SLTC Board Member and Race Director, George Perry, 96, attended Polly’s services June15th at South City’s Hoffmeister-Colonial Mortuary.

Patricia Cornell came home with a different kind of award from the 11th annual National Alliance on Mental Illness (NAMI) Walk, Forest Park, on Memorial Day weekend. Her bold green self-designed T-shirt, “Stomp out the stigma,” (of mental illness) won first prize for creativity. Patricia has been participating in walks since winning an age group award at the 2011 Clayton Police Department 5K, and has been increasing her mileage. She chaired a team, “The Mental Health Movers,” at the NAMI walk in 2012 and 2013. This year’s NAMI walk had about 800 participants and raised $101,000, according to Sharon Lyons, Director of Volunteers. Proceeds allow services, such as support groups and classes, to be offered free of charge. Persons may call the help line number, 314-962-4670, which was displayed prominently on Patricia’s T-shirt. Whether in Kansas City, San Francisco, Forest Park, or University City, may your summer running (or walking!) be smooth and safe. Please share your news and accomplishments with DSprin5574@aol.com, or the Saint Louis Track Club office.

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Saint Louis Track Club

Track Time News

July 2013

Saint Louis Track Club

2013 Summer Pace Series Where the power of the pace exceeds the need for speed When:

Wednesday nights, June 5 through Sept. 25

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 5 2M June 12 3K June 19 5K June 26 2.5M

July series July 3 2M July 10 3K July 17 5K July 24 2.5M

August series July 31 3K Aug. 7 5K Aug. 14 2.5M Aug. 21 4.2M

September series Aug. 28 2.5M Sept. 4 5K Sept. 11 4.2M Sept. 18 3K

Note that Sept. 25 will be a 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

July 2013

Great group shows for June 5 Pace Run

Photos by Don Denham

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Saint Louis Track Club

Track Time News

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July 2013


Saint Louis Track Club

Track Time News

July 2013

Saturday, August 10, 2013 - 7:30am 4 mile run through University City starting at the corner of Delmar Blvd and North and South Rd . Shirts:

Awards:

Shirts will be distributed on a first come, first serve basis; i.e., shirt sizes are not guaranteed. Every effort will be made to provide proper shirt size for each participant.

1st overall male and female, top runners in 10-year age groups receive awards * * attendance prizes * *

Entry Fees:

Packet Pick-up:

- $20 (received by August 3rd) - $28 (after Aug. 3rd and Race Day)

Available at MORunCo, 606 North and South Rd., U-City, MO 63130 beginning Thursday, August 8th, Race Day beginning at 6:00am.

Registration



Checks payable to: MO Running Race Mgmt

North South Rd



- In Person: any MORunCo location - Online: onestoprace.com - search “Scorcher” active.com – search “Scorcher” - By Mail: MO Running Race Management P.O. Box 230112 St. Louis, MO 63123 - No Refunds



Delmar Blvd

Hwy 40

For more information contact smrotek@hotmail.com

--------------------------------------------------------------Last Name

First

Address City

State

Male

Female

Zip

Age on Race Day

Email Unisex Shirt Size:

Sm

Med

Lg

XLg

Waiver of Liability: In consideration of accepting this entry, I, the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors and administrators, waive and release any and all claims for damages, actions and causes against Missouri Running Company, Missouri Running Race Management, all sponsors, and any individual or group associated with this event from all claims and liabilities resulting in my participation. I attest and verify that I am physically fit and have sufficiently trained for this event. I assume all risks in this event including, but not limited to falls, contact with other participants, effects of the weather, road conditions, all such risks being known and appreciated by me. Further, I hereby grant permission for the free use of my name and/or any photographs, videotapes, motion pictures, recordings, or any other record of this event for any legitimate purpose. (Participants under 18 must have parental signature.)

X Signature of Athlete or Parent / Guardian if Athlete is under 18 yrs old

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Date


Saint Louis Track Club

Track Time News

July 2013

Online registration at stlouistrackclub.webconnex.com/crosscountrykickoff

Separate Races! Women start at 8am - Men start at 8:45am Forest Park Central Ball Fields just east of the Jewel Box at Wells and Macklind 5K (3.1 Miles) Cross country loop course - great for spectators! This event is run on grass, and spikes may be worn. TEAM INFORMATION Men’s Teams - 5 runners minimum, 7 max. (top 5 men per team score) Women’s Teams - 3 runners minimum, 5 max. (top 3 women per team score) Awards based on lowest total team overall finish place. Team ties broken by 6th man/4th woman. NO MIXED TEAMS. TEAM AWARDS All 7 men or 5 women of the top teams in each of the following divisions:  NEW!: Youth Boys and Girls Divisions for ages 13 and under!  Junior Men & Junior Women: Each member must be 19 years & under  Open Men & Open Women: Team members may be any age INDIVIDUAL AWARDS Awards to top male and female finisher overall and in the following age groups: 13 & under, 14-15, 16-17, 18-19, five-year age groups 20-79, and 80 & over. The number of age group awards will be based on the number of participants per age group. Team members are also eligible for individual awards. TO PROTECT HIGH SCHOOL AND COLLEGE ELIGIBILITY, RUNNERS SHOULD NOT REPRESENT THEIR SCHOOL BY TEAM NAME OR UNIFORM.

Drawstring bags for all entrants. Please register by July 15 to insure availability.

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Saint Louis Track Club

Track Time News

July 2013

SLTC Half Marathon & 5k training start next month! The St. Louis Track Club is teaming up with the Sports Medicine and Training Center to present the second annual St. Louis Half Marathon training program! The 12week program will have you ready on race day to run your first half marathon or achieve a PR! The training program is open to anyone – walkers and runners – and provides a great training opportunity for both beginners and seasoned runners and walkers. Included in the program are: a 12-week run progression, a weekly long run opportunity (different pace groups available), and an optional 12-week, progressive resistance training program written and held by SMTC’s endurance coaches at their Crestwood facility. New this year, we are offering Out of the Blocks, a beginners’-oriented couch-to-5k program designed to get you running or walking to your first 5k (or a PR!) and a healthy lifestyle. Program participants will receive the same benefits as the half program in the form of a 10-week plan. The goal race will be the Clayton Police 5k run in conjunction with the St. Louis Half Marathon. Orientation for the half program will be the week of Aug. 12, 2013, at SMTC’s Crestwood location, time/date TBA. Orientation for the 5k program will be the week of Aug. 26. Weekly group runs will be Sundays at 7 a.m. in Forest Park. Race day is Sunday, November 3, 2013, in Clayton, and your race entry is INCLUDED in the program fee. The half marathon program is $75 for members and $115 for nonmembers; the 5k program is $60 for members and $100 for nonmembers and INCLUDES YOUR RACE ENTRY FEE! Registration for both training programs will open at the GO! St. Louis expo on July 5 and 6. We will have SMTC representatives and program alum available at the race booth to answer questions and provide details on the experience. We will even have a special giveaway for anyone who registers at our booth at the GO! St. Louis expo! The Sunday morning group runs are lead by volunteers, and we are looking for leaders for various pace groups. If you are interested in this volunteer opportunity, please email office@stlouistrackclub.com, or stop by our booth at the expo to learn more. This is a great opportunity to share your love of the sport with others while also getting in a run of your own! The Sports Medicine and Training Center offers three locations in the St. Louis area: Crestwood, Clayton, and Creve Coeur. We are committed to providing individuals of all ages and ability levels the opportunity to enhance performance in their chosen work, sport and life activities. We provide superior services that focus on injury prevention, education and performance enhancement. Along with our physical therapy services, we also offer:

Expert coaching and advice can help you reach your goals!

•Sports Rehabilitation •Custom Fit Orthotics •Free Injury Screenings •Personal training •Sports Performance training •Team training •Group exercise classes •Athletic training services •Sports medicine event coverage SMTC also offers a number of services for endurance athletes! The All Things Endurance program offers a variety of training opportunities to serve the needs of runners, cyclists, swimmers, and triathletes through evaluation, coaching, team membership and support. Some of the services offered in our endurance programs are: •Endurance coaching •SMTC’s Endurance Team •Running Evaluation •Metabolic testing Achieve your personal best! With your resting metabolic profile, SMTC can design a weight management plan that will provide an easy-to-follow roadmap to help you reach your goals. In addition, through precise, scientific testing, your active metabolic profile will be used to develop an accurate training program based on your individual physiology. By determining your peak VO2, aerobic base, anaerobic threshold, optimal heart rate training zones, and caloric burn rate during exercise, SMTC can help you make the most of your training and ensure your training is on target for competition! All Things Endurance is geared to helping individuals achieve their goals and personal bests, feel encouraged and enjoy the camaraderie of training with other endurance athletes. Please feel free to give SMTC a call, send an email, visit the website or Facebook page, or stop by a location! SMTC looks forward to the opportunity to help you achieve your health and fitness goals!

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Saint Louis Track Club

Track Time News

July 2013

Member profile: Lauren Burleigh Age: Lauren Burleigh 28 Born: Joplin, Mo. Occupation: Edward Jones Family: Four older brothers... Why you started running: Love to stay active, and running makes me feel great:) I played soccer competitively when I was younger, and now this is my fitness activity. Since: Few years ago Member: June 2013 How you learned about the club: A friend told me about it. Mileage: 12 Favorite place to run: I love to run in University Hills. Forest Park is also great, or around my neighborhood in Clayton. Shoes: Nike Lunarglide 4 Equipment: The Nike Running App, because it keeps track of mileage on your shoes. Also great motivator with the Powersong feature. Food: I’m never really hungry right after running, but I do love some good Froyo, post weekend runs! iPod: The Killers, deadmau5, Editors, MGMT, Jay Z, Rolling Stones. Proudest performance: When I trained for the Rock and Roll Marathon and ran 13 miles. I injured my foot, so I ended up not competing in the race :( but I ran 12 miles! It was a personal best. So I learned my lesson to train properly, but proud at the same time for my achievement. :) Favorite SLTC event: I’m a new member, but I’m sure there will be many. What you like about SLTC: It keeps me informed of all the different running events, all in one place. I’m busy, so it is very convenient.

Favorite restaurant: The Libertine in Clayton. Favorite movie: Braveheart, Stepbrothers...there are a ton. Favorite book: One Thousand White Women, A Walk in the Woods, Into Thin Air, anything by John Irving. What else should we know about you?: I’m a new runner and excited to meet people and get involved. I’m a transplant from Boston after living there for 6 years, and I’m enjoying getting to know STL!

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Saint Louis Track Club

Track Time News

July 2013

Saturday, September 7, 2013 8:00 a.m. Eureka, MO 5K Run • 3K Walk 1/2 Mile Kids Race

PROCEEDS HELP SUPPORT LIONS EYE CARE FUND! Course Info: Race starts and finishes near corners of Central & Dreyer in the Heart of Old Town Eureka. Loop course, accurately measured.

RUN FOR SIGHT 2013 • Free Dry Fit Event T-Shirt (Limit 4 per Family)

Registration Fee:

• Check out pictures From last year’s event. (EurekaDays.com)

Before Aug. 31 After Aug. 31

Individual Kids (10-under) Family (4 or more)

• Awards to top 3 in all divisions

$25 $12 $60

$30 $15 $65

Race Day Registration Packet Pickup - Chamber Office (22 Dreyer Ave.)

Go to www.active.com enter Run For Sight in the search field to sign up online.

SEPT 5th 3 pm - 8 pm • SEPT 6th 9 am - 1 pm

FREE Child Care at Registration Area Courtesy of Creative Expressions REGISTRATION FORM NAME:

AGE

PHONE:

E-MAIL:

GENDER:  M  F

ADDRESS:

CITY/STATE:

ZIP CODE:

EVENT:  5K RUN  3K WALK  1/2 MILE KIDS RACE T-SHIRT:  CHILD  AS  AM  AL  XL  XXL TOTAL ENCLOSED = $

How did you hear about us?

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.

Signature:

Date: Checks payable to: West St Louis County Lions Questions? Call Kristin 636-938-6775

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Mail registration to: Lions Run PO Box 125 Eureka, MO 63025

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Saint Louis Track Club

Track Time News

Clifton Heights 3K & kids run at Party in the Park

July 2013

3pm, Saturday, Sept. 28, 2013 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. Registration is just $20 ($15 for St. Louis Track Club members) for all who register by Monday, Sept. 23, and includes an event shirt. The youth run is free to all 10 & under! Register with the form below, at the SLTC office or online at stlouistrackclub.webconnex.com/cliftonheights3k Packet pickup is 9am-noon Friday, Sept. 27, at the SLTC office or race day from 2-2:45pm. For more information, contact jill26miles@gmail.com, call 314.781.3926 or go to stlouistrackclub.com/2013_SLTC_CliftonHeights3K.htm

Clifton Heights 3K Registration Form Please make checks payable to and mail form to: St Louis Track Club, 6136 Southwest Ave., St. Louis, 63139 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, $15 for SLTC members; add $5 after Sept. 23) or Kids Fun Run (free) 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:

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(parent if under 18) Date:


Saint Louis Track Club

Track Time News

July 2013

May board meeting summary Summary of Minutes St. Louis Track Club Board Meeting 6/06/2013 ­­-Membership is at 15 new members and 6 renewals for a total of 829 household memberships including 1,819 individuals. -The purchase of a new club tent with logos was discussed. It will be a useful marketing tool and is needed to replace an older one in disrepair. Options and pricing will be explored. -The Governor’s 100 Missouri Mile Challenge has been rolled out and we hope to continue working with this organization to market our events to a new group of people. -The website redesign project is underway. Our Ready and Willing group will be submitting the final scope of work document for approval. -The Track Series is underway. David James is race Director. There were around 40 participants for the 1st race. -The first event in the Pace Series also went well. Don Denham is the Race Director. -The Cross Country Kickoff is August 3rd. Shelly Kennel is the Race Director. Drawstring spike bags will be the giveaway this year. -Next Step will no longer be holding a race. The Race Directors and Board are looking into hosting a trail race as a replacement.

-The Clifton Heights 3K is directed by Jill Akins and is set for 9/28/2013 at 3 p.m. It will be held in conjunction with the neighborhood’s Party in the Park festival. This will also be a Team SLTC event. -Improvements for the Frostbite Series, directed by Brian Carter and Bob Chitwood, were discussed. Registration is crowded and the Trolley Room may be a better venue. An additional water station would add value for participants, but more volunteers would be needed. The extra porta potties outside will be continued. The 2013-14 dates are 12/14, 12/28, 1/11, 1/25, 2/8. -The St. Louis Half Marathon & 5K will be November 3, and Steve Mrotek is the race director. Medals are ordered and will be the same as last year with new ribbons. Shirt bids are in and will be reviewed. Any sponsorship inquiries should be directed to Steve or Jen. Rich Anderson presented information on USATF Sanctioning that would give our event exposure to a multi-state region. Police support at crucial intersections was also discussed. -Justin gave the treasurer’s report. -Jim Hixson discussed barefoot/minimalist running. The next open meeting will be September 5.

UNITY 4 BOSTON T-SHIRTS ARE HERE! Please stop by the St. Louis Track Club office at 6136 Southwest Avenue to pick yours up! Page 18


Saint Louis Track Club

Track Time News

July 2013

July calendar of races & events Mon 1st

Summer Racewalk Series: 1600M

1600M race walk

Tue 25th Wed 3rd

SLTC Track Series SLTC Pace Series

400M 2M

Thu 4th

Freedom 4 Miler & Family Fun Run

4M

29th Annual O'Fallon Firecracker 5K/10K Run

10K, 5K

Big Bang 5K & 1M run/walk for Arnold Food Pantry Independence Day 5K & 1 Mile Kids Dash

5K, 1M walk 5K, 1M

Mascoutah Meltdown for JDRF Hannibal Cannibal 5/10/15K Run & 5K Walk

5K 15K/10K/5K, 5K walk

SLTC Fall Marathon Training Runs

10M

2nd Annual Darren Sproles 5K

5K

Muckfest MS St Louis

Mud run

Summer Racewalk Series: 1500M

1500M race walk

Sat 6th

Mon 8th Wed 10th

SLTC Pace Series

3K

Sat 13th

SLTC Fall Marathon Training Runs

13.5M

4th Annual Hope for Haiti 5K and 1 Mile Fun Run

5K, 1M

6:30pm, Pattonville High Track, Md. Heights, MO 6pm, Gay Field Track, Clayton, MO 6PM, FOREST PARK VISITOR’S CENTER 7am-4M, 8:30am-1M family run, Downtown St. Louis 7am, TR Hughes Ballpark - O'Fallon, MO 7am, Arnold (Mo.) City Park 7:30am, Bluebird Park, Ellisville, MO 8am, Scheve Park, Mascoutah, IL 7am, Hill & Main St, Hannibal, MO 63401 7am, Trail Head Brewery—Old St. Charles 7:30am, 7200 West 132nd Street, Overland Park, KS Federated Auto Parts Raceway, 1550 Herky-Horine Rd, Pevely, MO 63070 6:30pm, Pattonville High Track, Md. Heights, MO 6PM, FOREST PARK VISITOR’S CENTER

5K, 1M, .5M youth fun 8am, Community Club Park, Hoyleton, run IL Race to Renew 5K 8am, N. 7th St, just north of Cole, downtown St. Louis King's Big Shark New Town Kids Triathlon, ages 7-10 and 11- Youth triathlons 9am, New Town Lake, St. Charles, MO 14 (100 yd swim, 3M bike, .5M run; 200 yd swim, 6M bike, 1M run) 2nd Annual 5 Knights Red Bud Round 5K & 5K fun run 7pm, 519 Hazel St, Red Bud, IL 62278

Sun 14th

10K, 5K

15th Annual Ballwin Triathlon

300 yd swim,

636.240.1818 636.287.FOOD 636.227.7508, jconway@ellisville.mo.us

info@hannibalcannibal.com reisenberg@sl-lawyers.com

314.781.3926, SLTCOFFICE@YAHOO.COM

7am, Babler State Park—2 Outer Loops reisenberg@sl-lawyers.com & 1 Inner Loop 8am, Frontier Park, St. Charles, MO justin@hopeforhaiti5k.com

7th Hoyleton Hofbraufest 5K, .5M youth run, Open Mile

Moonlight Run 10K and new 5K

314.781.3926, sltcoffice@yahoo.com 314.781.3926, SLTCOFFICE@YAHOO.COM

618.322.3770, bsbarnett@hotmail.com Jesse Rhodes 920.268.5985

618.960.5839

10pm, Crystal City Park, Crystal City, cluetkemeyer@jeffcomo.org MO 6:45am at North Pointe Aquatic Center, matt.struemph@ballwin.mo.us Ballwin, MO

Wed 17th

SLTC Pace Series

9m bike, 3.4m run .6 mi swim, 20 mi bike, 7:30am, New Town Lake, St. Charles, 4 mi run MO 5K zombie run 11am, Queeny Park, 550 Weidman & 1675 South Mason 5K 6PM, FOREST PARK VISITOR’S CENTER

Sat 20th

SLTC Fall Marathon Training Runs

10M

Rooster Run 5K & fun run

5K, 1M fun run

7th Annual Kyle Billington Memorial 5K Run/Walk

5K

Red Bud Waverunners 1st Annual Triathlon

triathlon

7am, Klondike Park—Off Highway 94 in reisenberg@sl-lawyers.com Augusta 7am, Muny Upper Lot, Forest Park, St Louis 8am, West Edgewood Dr., Jefferson 573.616.9233, info@runjeffcity.org City, MO 8am, Ratz Memorial Park in Red Bud IL 314.715.5059, FB page "Red Bud Waverunners Triathlon"

King's Big Shark New Town Triathlon Zombie Run

dave@thezombierun.com 314.781.3926, SLTCOFFICE@YAHOO.COM

(200 yard swim, 9.5 mile bike, 2 mile run) Freeburg High School’s 1st Annual Run With a Purpose – Together for Boston Ageless Fitness GloRun

5K, .5M fun run

9am, Smithton City Park

FCHS Cross Country Coach Carl Florczyk at 618.444.7256 or florczcd@fchs77.org

5K, 1M youth run

Show-Me State Games Triathlon/Duathlon

.5m swim,

9pm, Ageless, 103 N. Jersey St., Gillespie, IL 62033 8am, Philips Lake Park, Columbia, MO

Corrie@ausi.com

Sun 21st

Wed 24th

SLTC Pace Series

15m bike, 3m run 2.5M

6PM, FOREST PARK VISITOR’S CENTER

314.781.3926, SLTCOFFICE@YAHOO.COM

Sat 27th

SLTC Fall Marathon Training Runs

13M

reisenberg@sl-lawyers.com

Walking Ramblers’ “Hilly” Babler Walk

10M walk

7am, Center of Clayton—SLTC 1/2 Marathon Route 7:30am, meet at Visitor Center/Park Office, 800 Guy Park Dr., off Highway 109, Wildwood, MO

Beacon Pathway to Hope 5K, 1M Fun Run, conga line

5K, 1M fun run

Gravois Kiwanis 5K Cross Country Run

5K

Tour De Kirkwood Triathlon

400 yd swim,

Show-Me State Games Road Race Guts & Glory 5k and 1 Mile Fun Run

12M bike, 3M run 5K, 10K 5K, 1M fun run

SLTC Pace Series

3K

Sun 28th

Wed 31ST

573.882.2101

314.576.4137

8am, Belleville West High School, 4063 Frank Scott Parkway West, Belleville, IL 62223 8:30am, Jefferson Barracks Park, 314.578.4305, rhosner@att.net General Lee Shelter 7:30 am Kirkwood Park, Kirkwood, MO

8am, Bethel Park, Columbia, MO 8am, Queeny Park, 550 Weidman Road, St. Louis, 63131 6PM, FOREST PARK VISITOR’S CENTER

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573.882.2101 arothermel@ccfa.org, 314.863.4747 314.781.3926, SLTCOFFICE@YAHOO.COM


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July issue 2013