July issue 2014

Saint Louis Track Club’s

Track Time News

July 2014

Vol. 44, Issue 7

There’s plenty of time to join in the Pace Series!

Join the SLTC 6 p.m. at the Forest Park Visitors Center on Wednesdays through Sept. 17 for this fun series that has you predict your time!

Index: President’s Column..........3 Long run schedule...........9 Grapevine.......................4-5 Pace photos..............10-11

stlouistrackclub.com

Minutes/notes................12 Macklind Mile..................13

314.781.3926

Nutrition..........................15 Calendar.....................18-19

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

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

July 2014

Office hours: 10 a.m.-2 p.m., Mon., Wed., Fri. Office phone/fax: 314-781-3926 Email: office@stlouistrackclub.com

Mission statement: The Saint Louis Track Club encourages running, walking and fitness for persons for all ages and abilities.

The club organizes events, disseminates information related to the benefits of running and physical fitness, and encourages membership.

Founded in 1970, the Saint Louis Track Club is a not-for-profit organization under the Internal Revenue Code 501-C3.

Affiliated with the Road Runners Club of America and the USA Track and Field Association.

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

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

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

SLTC Lifetime Achievement Award Winners 2013 Gwen Eckelman 2012 Mike Toolen 2011 Dave McNaughton 2010 Jerry Kokesh 2009 Chris & John Brenner 2008 Don Hong 2007 Gary Krosch 2005 Les Paton 2004 Ed Wolfgram 2003 Jack Frohlichstein 2002 Dan Sebben 2001 Camille Carney, 2000 Tom Eckelman Leonard Sova

SLTC Webmaster Anna Jones, anna.jones@stlouistrackclub.com SLTC TTN Editor Sallie Story, editor@stlouistrackclub.com SLTC Executive Director Jen Mommens, jen.mommens@stlouistrackclub.com ALL RIGHTS RESERVED The Track Times News is printed monthly. Reproduction of all or part of this newsletter in any form is strictly prohibited without the permission of the St. Louis Track Club.

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

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Christy Polk Jackie Corn Donna Springer Tom Wiltsch Don Hong

Saint Louis Track Club

Track Time News

July 2014

President’s Column

Summer brings exciting news for the Club!

St. Louis Track Club Members,

Premier racing team! The team is still working through some of the details, but over We have passed the midway point of the the next few months and fall, we anticipate year, and summer is in full swing. The seeing some of the team at the front of loSt. Louis Track Club had its second Open cal races and in the community! The team Board meeting of the year with a social run, has already made some noise by taking 1st as well as pizza, beer, and some updates (Nick Happe), 3rd (Danny Stults), and 4th at Schlafly. The Track Club has some excit(David Rumsey) in the Macklind Mile. Great ing things in the works right now! The Pace job, team! Look for updates in the NewsSeries and Marathon Training runs are both letter, and follow the team on Twitter at @ underway. What a great way to stay moSTLTrackPremier. tivated to beat the heat by running with friends, so we hope to continue to have Lastly, while I cannot make all of them, I great participation! Additionally, the Cross look forward to seeing everyone at some of Country Kickoff on Aug. 2 and second anthe Pace Series, Marathon Training, or Sonual Corps of Discovery Half Marathon & cial Runs! As always, thanks to those who 5M Trail Race on Sept. 7 will be here before volunteer their time participating and leadyou know it. Registration and details for ing these events! both can be found on the website.

See you on the streets and trails, Another announcement made at the Open Board meeting that we are excited about Mike Huelsmann, President is the forming of the St. Louis Track Club St. Louis Track Club, est 1970

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Saint Louis Track Club

Track Time News

July 2014

The Grapevine

By Donna Springer

Four men run sub 4-minute miles at Festival of Miles June 5 saw good weather and a record-breaking enthusiastic crowd for the seventh annual Festival of Miles at Saint Louis University High School. A major challenge was to see whether a sub 4-minute mile could be achieved.

Four men broke the four-minute mile mark in the Saint Louis Track Club Elite Men’s Mile: Jordan McNamara, of NIKE Oregon, was first, with a time of 3:54:27, which was a meet record. He was followed

by Duncan Phillips, 3:56:10, Tommy Schmitz, 3:56:45, and Chris Gowell, 3:58.90. Fifth-place finisher Travis Burkstrand achieved 4:00.01. Thirteen invitational men completed the four laps of the track. The lighted track at 8:55 p.m. and the cheering crowd of throngs of fans created a magical effect that energized the runners to fast times.

The Elite Men’s Mile concluded the evening, which featured multiple track events. The first event was the GO! St. Louis “Healthy Kids Mile” for elementary school youth, followed by the “Middle School Mile.” Proud parents and other spectators were able to cheer a multitude of young runners as they completed a track and round-campus course, which ended in full sight of the crowded bleachers.

Among the high school competitors, Spencer Haik of Glendale High School in Springfield, Mo., overtook 13 competitors to win the Athletics Sports Medicine High School Boys Championship. His time of 4:05:98 was one

Jordan McNamara of NIKE Oregon took first place in the SLTC Elite Men’s Mile in 3:54:27 at the 7th annual Festival of Miles.

of the fastest times in the nation. Hannah Long, of Eureka, Mo., set a meet record in the Saint Louis Injury and Rehab High School Girls 800-meter race with her 2:09:03.Hannah was named an Athlete of the Week in that morning’s edition of the Saint Louis Post-Dispatch.

She had earned four gold medals at the Class 4 state track meets. Ellie Friesen, of Osage, won the First Bank Junior High School Invitational Girls Mile at 5:16:60. Complete results are available at the Big River Running Company’s website.

Saint Louisan Ben Rosario, co-founder of Big River Running Company, returned from Flagstaff, Ariz., to officiate at the program. Each year, an Athlete in Need benefits from the proceeds of the Festival of Miles. This year’s recipient was Christopher Shaw.

Christopher, who ran cross country at Edwardsville High School, is undergoing chemotherapy for T-cell lymphoblastic lymphoma.

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Saint Louis Track Club

Track Time News

30,000 participate in the 16th annual Komen Race for the Cure

July 2014

headed up Union to go in and out on Waterman, and then, on a lark, we walked across Union. We went back to Waterman and headed west to Union, where we picked up the The Komen St. Louis Race for the Cure June “walk” in reverse again, to DeBalivere, Skinker, 14 also saw good conditions.

Big Bend and into University Hills, where we “We couldn’t have asked for a more beautialtered our course and went around Flynn ful day – from the perfect weather to the Park School. When we got back to the Visiindividuals, teams, survivors and supporters tor’s Center, we walked over to the Boathouse all united for one cause,” read the summarizand then to Pagoda Circle to make our total ing website. The streets distance a little over 17 miles. By the time we of downtown Saint Louis were filled with runners and finished, the early discomfort from the rain was almost forgotten because the rest of the walkers promoting breast walk was delightful.” cancer services, and/or honoring loved ones affected by breast cancer. The Walking Ramblers enjoy walks throughout the year. Trip leaders map long routes, The 16 annual (Saint Louis) event drew more than 30,000 registered participants. As of June but Ramblers may opt for shorter distances and often meet the group for coffee after19, $1.6 million had been raised; 75% of the ward. Their Forest Park to Clayton walk has a money remains in the community through multi-year history. grants to local organizations offering breast health services. The remaining 25% supports “Membership” is open to all. Contact perbreast cancer research. sons are Andy and Alison Bourey, e-mail One participant was Dottie Gray, who was cel- atbourey@earthlink.net., telephone 314-2771602. ebrating her 89th birthday June 14.

Dottie opted for the 1-mile course rather than FLEET FEET relocates Fenton the 3-mile course, so that she could save her store to South County energy for the GO! St. Louis Kirkwood to Webster 5k the next day.

Runners and walkers have a new venue for shopping in South County. FLEET FEET Sports Walking Ramblers gear up moved from its Fenton store to a new South County location, 12494 Tesson Ferry Road, for fall marathons 63128. The large FLEET FEET letters on the store Walking Ramblers Alison Bourey and Sue building are highly visible from Highway 21.

Turner logged over seventeen miles June 22 “We’re excited to be here,” said Manager Chris in anticipation of fall marathons.

Burke. “The new location is very convenient.

“The first 2 miles were great,” Sue said, We have a completely different look from our “but about the time we reached Clayton Fenton store, but we carry the same products, Ave. heading toward Highway 40 and Aviaand have the same staff,” she said. tion Field, it started to sprinkle, and then it Whether running, walking, cheering, or shoppoured. We turned on the path next to the ping, the Saint Louis Track Club wishes you the greenhouses and headed back to our cars, best in your mileage. Share your news and acwhere I could get my hat and rain jacket and complishments with DSprin5574@aol.com, or Alison could put her phone in her car. Alison the Saint Louis Track Club office. suggested we do “the route” in reverse. We

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Saint Louis Track Club

Track Time News

July 2014

Saint Louis Track Club

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

Wednesday nights, June 4 through Sept. 24

Time:

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

Place:

The Visitor’s Center in Forest Park

Entry Fee:

$1 per run plus optional donations for snacks

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

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

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

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

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

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

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

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

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

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

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

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Saint Louis Track Club

Track Time News

July 2014

41st Annual Cross Country Kickoff 8am-gals, 8:45am-guys Saturday, Aug 2 Forest Park Central Fields

5K (3.1 Miles) Cross country loop course - great for spectators!

This event is run on grass, and spikes may be worn.

Register as a team or run individually Men’s Teams - 5 runners minimum, 7 max.

Women’s Teams - 3 runners minimum, 5 max.

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

Details and registration at:

stlouistrackclub.webconnex.com/2014XCKO

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Saint Louis Track Club

Track Time News

5 miler

July 2014

& H alf M

aratho

n

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

Details and registration at

stlouistrackclub.webconnex.com/2014COD Page 8

Saint Louis Track Club

Track Time News

July 2014

Join us for Saturday long runs!

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

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

Date

July 5 July 12 July 19 July 26 August 2 August 9 August 16 August 23 August 30 September 6 September 13 September 20 September 27 October 5 October 11 October 12 October 19

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

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

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

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

Site

Mileage

Trail Head Brewery Co. - Old St. Charles Babler State Park - 2 Outer Loops & 1 Inner Loop Creve Coeur Lake Park - Water Fall (Taco Bell Shelter) Center of Clayton - SLTC ½ Marathon Course Lone Elk Park - Chubb Trail Weldon Springs - Katy Trail

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

10 13.5 10.5 13.1 15.5 18 14-15.5 16 18 14 10 16 16 20 13 10 26.2

Submit your profile

We want to hear from you!

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

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

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Saint Louis Track Club

Track Time News

July 2014

Pace Series still going strong in fourth race Photos by Don Denham

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Saint Louis Track Club

Track Time News

Page 11

July 2014

Saint Louis Track Club

Track Time News

SLTC seeking web editor!

Club news and notes The competition is heating up this summer with the Team SLTC participants! Runners all over town, including our own Pace Series and club group runs, are collecting miles and racking up points. All club members are welcome to participate, simply complete a race in an SLTC jersey, then report your race to office@stlouistrackclub.com.

All participants will receive prizes and awards at the end of the year!

The next club group run and social is Monday, July 21 at Schlafly Bottleworks in Maplewood. The run is open to all current SLTC members and features varying distances for every ability level. The run starts promptly at 6 pm, and we will gather inside immediately after to relax post-run together. The first drink is complements of Schlafly, our corporate wellness partner!

June minutes: -Open board meeting, 6/16.

-Don Denham, Pace Series Director, gave an update on the Pace Series. They are off to a great start and participation is consistent with last year’s average.

Pace Series runs are Wednesday evenings through mid-September.

-Mike Orrico, Corps of Discovery Director, gave an update on the trail race set for September 7 at the Lewis and Clark Trails. Registration is now open.

-The Cross Country Kickoff event is August 2nd in Forest Park, and registration for that is open, as well.

-The marathon training program is set to begin at the end of June. These group long runs are Saturday mornings at various locations and are free for SLTC members.

-The St. Louis Half Marathon Race Director, Kevin Jokisch, was introduced.

-Danny Stults was introduced and gave a brief description of the SLTC elite racing team that is being developed. A small group of local runners will compete in area events representing the St. Louis Track Club. Criteria for participants are being set, and sponsors are needed to fund the team.

July 2014

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

stant Contact, Google+

·StL Half Marathon site -Maintain website -Answer inquiries

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

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

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

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

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

·Computer skills needed

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

editor@stlouistrackclub.com

Saint Louis Track Club

Track Time News

July 2014

Nick Happe, 4:10, won the Men’s Elite Mile, while Lisa Carey took home the Women’s Elite Mile title in 4:53.

Macklind Mile brings fast times, age group awards The Macklind Mile is surely a one-of-a kind race. The five distinct races make it possible for every family member to participate, and the post-race party is a ton of fun with food, beer, music, and kids activities. It’s especially thrilling to watch the Elite Mile runners finish in less than 5 minutes.

My husband appreciates that The Mile’s divisions are in 5 year increments, which allows a better

chance of acquiring the unique award, which is different each year. Several of those awards went home this year with Saint Louis Track Club members (at right)! Joe Bell, Bob Tarrant, Dottie Gray, Carol Peluso, Greg Rehg, Rudy Schwarz, and Brenda Tripp all won awards, to name a few.

We are already looking forward to next year’s Macklind Mile!

-Text and photos by Mary Jo Rehg

Member profile: Carl Bost Name/Age: Carl Bost, 49 Born in: New York City, NY Occupation: AT&T Network Center Technician Family: Wife, Michelle; Calvin and Aaron Why you started running: Health and fitness Running since: Christmas Light Run - Dec. 2011.

SLTC member since: 05/24/2014 How you learned about the club: SLTC Half Marathon.

Mileage: 25-30 Favorite place to run: Queeny Park, Grant’s Trail, Creve Couer, Forest Park, Tower Grove, Carondelet, Cliff Cave, Meramec Greenways.

Shoes: Brooks Glycerin Equipment: Garmin watch & HR monitor, UA Cold weather gear (in winter-because it keeps me warm), Adidas ClimaCool (Summer-because it really moisture wicks), stopwatch for track workouts

Favorite pre-/post-workout food: PB&J and chocolate milk.

What’s on your iPod: Not an Apple guy, but I don’t listen to music when I am running anyway.

Proudest performance: Finishing Twin Cities Marathon in 5:57 (3 minutes to spare) because I had to walk the last 13 miles with a torn adductor.

Favorite SLTC event: Half Marathon in the fall.

Favorite restaurant: Gianino’s Favorite movie: Pulp Fiction Favorite book: Les Misérables What else should people know about you?: US Navy Veteran (6 years), lost 130 pounds (and counting), finished four (official) marathons in the last two years - training for #5 (Marine Corp Marathon – Oct. 2014), trained with and coached for Fleet Feet.

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Saint Louis Track Club

Track Time News

July 2014

Ask Styles!

My running shoes stink, help!

Q: Hey Styles, my running shoes get really sweaty and smelly during the summer months. Thoughts on how to combat this? - Mario A. A: Oh Mario, I feel your pain. I am a heavy sweater, and during the summer months my shoes look and smell disgusting. Come to think of it, that’s probably why I run alone more during that time. I try to combat it by doing a few different things. I suggest you rotate a few pairs so you can give one a day off. After wearing them, let the pair air out with some baby powder or the like.

Stuffing old newspaper in there will help the drying process. I also put them in the washing machine every so often. I know folks will say that breaks the shoe down, so this is up to you. I have never had a problem doing this unless my wife catches my shoes in with her clothes. Oops!

possible. If soap or the scrubs don’t work, then call your doctor to see if you need to be prescribed a steroid or ointment to help the healing process. Try like crazy not to scratch it!

Q: Hey Styles, with our first baby due in August, how do I keep a somewhat normal running schedule and still be a great dad? – Mike D. A: Running mommies and daddies can tell you having a baby can throw a wrench into that training plan. The good news is you can still do it. Once you get accustomed to being sleep-deprived, try to figure out the baby’s schedule (like the weather, it will change quickly) and adjust your runs/ timing accordingly. Make sure you communicate your time away running with your partner and make sure he/she is on board.

Be sure to leave time for him/her to also do an activity that they enjoy while you spend Q: Hey Styles, I was recently on the time with the baby. When you return from trails and came in contact with some a run, jump right into duty, maybe literally. poison ivy. What do you recommend?

The one and only Also, look for a good running stroller so you - Erin K. can take the little person along for a ride.

A: Been there, and I know it’s not fun. I had a Mr. Styles.

As a daddy, I can tell you having little ones nasty case earlier this summer and it lingered gives my running a whole new purpose and it certainly for almost a month. First thing is to know that poison helps with motivation when times are tough. I have ivy is alive and well during the summer. If you run or definitely become a stronger runner after become a hike trails, it’s definitely a good idea to know what the daddy, hopefully you will too. Unfortunately, running plant looks like so you can treat it right after you come on a lack of sleep is something I can’t help you with. in contact. If you do, scrub the area with soap and water as soon as possible. There are some scrubs out Disclaimer: Styles is not a professional. He is a just a guy that there, Tecnu and Zanfel that work well, but are expenlikes to run… every day… sometimes twice. For professional help, please contact a running coach, local running store, physician, sive. The key is to try to remove the urushiol (the nasty and of course the Google. allergy responsible for that itch and rash) as soon as

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

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

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Saint Louis Track Club

Track Time News

July 2014

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

New for 2014:

Prerace Pasta Dinner!

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

Half Marathon

5K & Youth Run

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

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

stlhalfmarathon.org

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

Saint Louis Track Club

Track Time News

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

July 2014

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

Registration Fees:

Before August. 28th

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

After August. 28th

$25

$30

$25

$30

$30 $12 $65

$35 $15 $65

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

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

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

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

NAME:

Event

AGE

Male

Female

Shirt Size (see below)

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

How did you hear about us?

ADDRESS:

CITY/STATE:

ZIP CODE:

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

ADDRESS:

CITY/STATE: Signature:

ZIP CODE: Date:

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

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

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Saint Louis Track Club

Track Time News

July 2014

Will Run for Food

Pizza: breakfast, lunch, and dinner of champions

A

ny runner, athlete, or reasonable human being can agree: Pizza is important. It’s a versatile food that can be prepared an infinite number of ways to suit pretty much any dietary needs or preferences.

A great pizza starts with two solid base components: the dough and the sauce. True, you can buy premade versions of both, but the return you get from putting a little bit of time and a minimal amount of effort is truly worth it.

You don’t need any fancy equipment or tools to make amazing, fresh-baked pizza crust; just a few staple ingredients and a little preparation. Give it a try, and you won’t regret it!

Pizza Dough Makes about 3-4 personal pizzas • 2 cups of bread flour • About 1 tsp salt • ½ tsp Instant Bread Yeast (in the baking aisle of the grocery store) • Drizzle of Olive Oil • About 1 cup of cold water 1. Combine together all ingredients in a bowl with your hands (or in a bread machine) until all ingredients are incorporated. The dough should not be wet and sticky. If it is, add more flour.

2. Lightly flour a table or counter and turn the dough out onto surface.

3. Divide the dough into 3-4 equal pieces and roll them into balls.

4. Line a cookie sheet with parchment paper and mist with spray oil.

5. Put the dough balls on the cookie sheet and mist with spray oil.

6. Cover the dough with plastic wrap and put in the fridge for at least 8 hours (or overnight).

7. Two hours before you want to make the pizza, pull the dough out of the fridge and press into quarter-inch thick patties. Let rest for a few minutes.

8. Preheat the oven as hot as it will go, preferably 500 to 550 degrees, but don’t

Page 17

worry if it’s not quite that hot.

9. Lightly flour a surface.

10. Move the dough to the surface and roll it out to the desired thickness and size.

11. At this point, it’s easiest to transfer the dough to a baking sheet, then add your desired toppings. One of my favorite combos is fresh tomato and basil with prosciutto and mozzarella.

13. Bake for 5-10 minutes until the cheese has melted and the bottom of the crust is crispy and sturdy.

Let cool for a few minutes, then dig in!

Pizza Sauce •Olive Oil • Minced Garlic – 1.5 TBLS • Tomato Puree – 10 oz • Crushed Tomatoes – 10 oz • Red Pepper Flakes – ¼ TSP • Brown Sugar – 2.5 TSP • Salt – pinch 1. Saute garlic in a little olive oil.

2. Mix all other ingredients on medium heat.

3. Simmer until the proper thickness, usually 15-20 minutes.

Saint Louis Track Club

Track Time News

July 2014

July races and events Wed 2nd

SLTC Pace Series

2M

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

Fri 4th

30th annual Firecracker Run

10K

7am, TR Hughes Ballpark, O’Fallon, MO

Independence Day 5K

5K

7:30am, Bluebird Park, Ellisville, MO

sgrobelny@ellisville.mo.us, 636.227.7508

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

5K, 1M fun run

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

mcilweejanet@yahoo.com, 314.303.6419

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

Mascoutah Meltdown 5K for JDRF

5K

Hillsborochamber@consolidated.net

8am, Scheve Park, Mascoutah, IL

(facebook: Mascoutah Meltdown) Sat 5th

SLTC Marathon Training Long Runs

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

Free for SLTC members, 314.781.3926

Freedom 4-Miler and Family Fun Run run

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

St Louis Running Tour

4.5M run tour

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

Hannibal Cannibal

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

7am, Hannibal, MO

Sun 6th

St Louis Running Tour

4.5M run tour

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

Mon 7th

Racewalkers Club of St Louis SUMMER RACEWALK SERIES

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

Wed 9th

SLTC Pace Series

3K

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

Sat 12th

SLTC Marathon Training Long Runs

13.5-mile training run

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

Free for SLTC members, 314.781.3926

Hoyleton Hofbraufest

5K, open mile

8am, Hoyleton, IL

hofbraufest@hotmail.com, 618.322.3770

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

Red Bud Round w/ St John the Baptist picnic

5K

7pm, Red Bud, IL

618.960.5839

Glow in the Park and after party at Queeny Park

Social 5K

8:40pm, Queeny Park, Ballwin, MO

Discount code: SOMO

Jefferson County Moonlight Run

5K, 10K

Crystal City Park, Crystal City, MO

cluetkemeyer@jeffcomo.org, 636.797.5334

triathlon

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

mstruemph@ballwin.mo.us

triathlon

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

314.862.1188, Mike@bigshark.com

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

Wed 16th

SLTC Pace Series

5K

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

Fri 18th

Growing Our Parks 5K

5K

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

SwanseaPatriots@gmail.com

Sat 19th

SLTC Marathon Training Long Runs

10.5-mile training run

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

Free for SLTC members, 314.781.3926

Provident Rooster Run 5K, 1M

5K, 1M

7am, Forest Park, St Louis

roosterrunstl@providentstl.org

Town Center Dr, Maryville, IL, 62062

346.5600, cbecker@ymcaswil.org

Sun 13th

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

YMCA Race Series Summer Sizzler 5K & 10K, 5K 10K

Joshua’s Great Things Foundation 1st

5K, .5M kids run

Page 18 7am, Collinsville Maryville Troy YMCA, 1 7:30am, Toolen’s Running Start, 3220

joe@stlrunningtour.com

joe@stlrunningtour.com

joshuasgreatthings@gmail.com

New Town Triathlon (.62mi swim (1k), 20M bike, 4M run)

triathlon

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

314.862.1188, Mike@bigshark.com

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

SLTC PaceTrack Series Wed 16 Louis Saint Club 5K th

6pm, Forest Park News Visitor’s Center, St Louis Register onsite for $1 (for snacks)July 2014 Track Time

Fri 18th

Growing Our Parks 5K

5K

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

SwanseaPatriots@gmail.com

Sat 19th

SLTC Marathon Training Long Runs

10.5-mile training run

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

Free for SLTC members, 314.781.3926

Provident Rooster Run 5K, 1M

5K, 1M

7am, Forest Park, St Louis

roosterrunstl@providentstl.org

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

346.5600, cbecker@ymcaswil.org

YMCA Race Series Summer Sizzler 5K & 10K, 5K 10K

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

joshuasgreatthings@gmail.com

'The Biggest Loser' RunWalk at Six Flags

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

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

Nelson Mandela 6K Peace Walk & Run

6K

8am, Tower Grove Park, St Louis

314.399.7470

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

5K, .5M fun run 8am, Smithton City Park,

Splash City’s Dash 'n Splash

5K

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

618.346.7529

Triathlon, duathlon

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

573.882.2101

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

Wed 23rd

SLTC Pace Series

2.5M

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

Sat 26th

SLTC Marathon Training Long Runs

13.1-mile training run

7am, Center of Clayton - SLTC Half Marathon Course

Free for SLTC members, 314.781.3926

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

10M walk

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

Andy Bourey, 314.576.4137

Sunrise Run/walk/fun run

5K, fun run

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

618.214.7209, sunriserun12@hotmail.com

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

5K, 1M fun run

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

5K cross country

8am; SIU-Edwardsville Cross Country Course

Sun 20th

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

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

Weight loss challenge

Sun 27th

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

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

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

5K for ICA (Illinois Center for Autism)

5K, 2m walk

8am, Fairview Heights, IL

618.398.7500, cindyg@illinoiscenterforautism.org

Gravois Kiwanis Christmas-n-July 5K XC Run

5K cross country

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

RHosner@att.net, 314.578.4305

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

triathlon

7:30am, Greentree Park, Kirkwood, MO

314.862.1188, Mike@bigshark.com

5K, 1M

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

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

10K, 5K

8am, Bethel Park, Columbia, MO

573.882.2101

St Louis Running Tour

4.5M run tour

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

joe@stlrunningtour.com

SLTC Pace Series

3K

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

rungevity

Wed 30th

Carl Florczyk, FCHS Cross Country Head Coach: 618.444.7256

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