March 2017

March 2017

Vol. 47, Issue 2

Did you notice?

The Track Time News boasts a new schedule!

Look for the official publication of the St. Louis Track Club every other month in your inbox, and enjoy your favorite features such as‌

Providing science-based, expert nutrition advice for runners, walkers and triathletes!

Answering all of your training questions with no-nonsense practicality and just the right amount of snark!

News and notes from around the St. Louis running scene! If it happened, you’ll hear about it through The Grapevine!

Photos from St. Louis Track Club events, such as the Frostbite Series, Summer Pace Series, St. Louis Half Marathon, XC Kickoff, social runs, training teams, and more!

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

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

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

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

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

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

SLTC Officers President Vice President Secretary Treasurer Board of Directors Board of Directors Board of Directors Board of Directors Board of Directors SLTC Race Directors Frostbite Series Half Marathon Spring Event Pace Series Track Series Cross Country Kick-Off Corps of Discovery Trail Race Marathon Relay

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

SLTC Lifetime Achievement Award Winners 2015 Richard Anderson 2014 David White 2013 Gwen Eckelman 2012 Mike Toolen 2011 Dave McNaughton 2010 Jerry Kokesh 2009 Chris & John Brenner 2008 Don Hong 2007 Gary Krosch 2005 Les Paton 2004 Ed Wolfgram 2003 Jack Frohlichstein 2002 Dan Sebben 2001 Camille Carney, 2000 Tom Eckelman Leonard Sova SLTC Volunteer of the Year Award Winners 2015 Bob Chitwood & Mike Bahr 2014 Ron Eisenberg & Steve Brady 2013 Rae Mohrmann 2012 2011 Paul McGee 2010 2009 Pat Britt, John Dickey 2008 2007 Dave McNaughton 2006 2005 Jill Akins 2004 2003 Ralph Brindley 2002 2001 Vicky McAmis 2000

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

Paul McGee & Rae Mohrmann

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

Presidents Oct. 1970-Feb. 1974 Jerry Adams Mar. 1974-Mar. 1980 Jerry Kokesh Apr. 1980-Jun. 1980 Gene Gianladis Jul. 1980-Jul. 1984 Tom Eckelman Aug. 1984-Jul. 1987 Dan Sebben Aug. 1987-Jul. 1988 Gary Krosch Aug. 1988-Jul. 1989 Tony Sebben Aug. 1989-Dec. 1989 Mimi Zielinski Jan. 1990-Jul. 1990 Rich Blumm Aug. 1990-Jul. 1993 Camille Carney

Aug. 1993-Jul. 1997 Tom Eckelman Aug. 1997-Mar. 1998 John Welge Apr. 1998-Jul. 1998 Carol Keller Aug. 1998-Jul. 1999 David Spetnagel Aug. 1999-Jul. 2001 John Brenner Aug. 2001-Sept. 2004 Don Hong Oct. 2004-Jun. 2010 Dave McNaughton July 2010-Dec. 2011 Rich Anderson Jan. 2012-Dec. 2013 Pam Mosca Jan. 2014-Dec. 2015 Mike Huelsmann Jan. 2016-Pres.

Mike Orrico

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From the President: March Madness March is one of my favorite months of the year. I love college basketball maybe just as much as I love running. Although my beloved Billikens will be left out of the Big Dance this year, their future is bright.

The same can be said for the St. Louis Track Club.

This March marks a new beginning with the introduction of our new Executive Director, Maggie Siemer. Maggie comes to the track club from Girls on the Run St. Louis where she worked in a number of capacities over the last 7+ years.

Her extensive experience will help direct the club into the future, and we are thrilled to have her on board. If you see Maggie around, please give her a SLTC welcome.

March also marks the end of the club’s “Winter Madness.” With the St. Louis Half Marathon in November, the Frostbite Series rocking Forest Park from mid-December to February and the SLTC’s annual banquet the first week of March, the winter months are hectic! We’re able to handle the chaos only through the efforts of the club’s tremendous crew of race directors and key volunteers. I can’t say it enough: the SLTC is immeasurably grateful for those who take the time to help put on our events. These individuals are not only selfless in giving their time and energy, but they are also some of the most loyal and dedicated people I am fortunate enough to know.

When I first started running races about 10 years ago, I would just show up, run and go home. I never gave any thought to how the race came to be—who set it up that morning or who would be tearing it down later that day. Before the race, I was enamored with my own personal training and goals. After the race, I would revel in my accomplishment or wallow in my subpar performance. I never gave any thought to the fine folks behind the curtain of the race.

Fast forward 10 years, and I have now had the chance to see the other side. I can tell you that

more work goes into planning, executing and recapping an event than it takes to train for one.

Athletes have to worry about one person’s race performance. Volunteers have to look out for the safety and experience of the entire field. Behind the water stations and course marshals, the packet pickup and awards ceremony, is months and months of planning. Volunteers are runners just like you and me. Volunteers are runners who would probably rather run the event than work it.

But at one point or another, they ventured behind the curtain.

When someone asks me what makes a good runner, I throw away PRs and other race accomplishments and direct them to the people behind the curtain.

The St. Louis Track Club is fortunate to have such extraordinary individuals. If you are interested in peeking around the curtain, please let us know. We would love to have you join us. You never know just how rewarding it can be until you try.

Mike Orrico, President St. Louis Track Club

39th Annual

ST. PATRICK’S DAY PARADE RUN MARCH 11, 2017 9:00 A.M. Starting on Broadway at Ballpark Village

For more information or to register, please scan the QR code below or visit us online today at:

StPatsRun.com

Saint Louis Track Club

2017 Summer Pace Series Where the power of the pace exceeds the need for speed When:

Wednesday nights, June 7 through Sept. 27

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 7 2M June 14 3K June 21 5K June 28 2.5M

July series 2M July 5 July 12 3K July 19 5K July 26 2.5M

August series 3K Aug. 2 Aug. 9 5K Aug. 16 2.5M Aug. 23 4.2M

September series Aug. 30 2.5M Sept. 6 5K Sept. 13 4.2M Sept. 20 3K

Wednesday, Sept. 27, 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.

Enter “sltc� the code for $5 off th Adult Price ! e

Come join us for our annual 5k, mile, and 100m races! All ages are welcome.

There will also be a silent auction, prizes, and live entertainment.

Proceeds go to Big Brothers Big Sisters Program of Eastern Missouri.

When: Sunday, March 26, 3 p.m.

Where: Brookings Quad Washington University in St. Louis 1 Brookings Drive St. Louis, MO 63130

Take Steps for Kids Register on takestepsforkids.org or on race day!

Have any questions? Email TakeStepsForKids@gmail.com

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News and notes from around the St. Louis running scene

By Donna Springer Successful Birthday Year for Forest Park

Last year marked the 140th birthday of Forest Park and the 30th anniversary of the founding of Forest Park Forever. In addition to the largest group of volunteers in the park’s history, 2016 also saw new carpeting, roof replacement, and indoor painting of the Visitor’s Center; erection of the Skinker-Wells entry marker; and improvement work in Kennedy Forest, the Cascades, the World’s Fair Pavilion, and the Central Fields. The park also made headlines across the country: two national publications named Forest Park the “Best City Park” in the nation. And the SLTC agrees! Thank you to Forest Park for accommodating SLTC members and events during the “course” of the year!

Keith Fitzgerald and George Perry Honored

The St. Louis Track Club is honoring the memories of longtime Track Club members Keith Fitzgerald and George Perry with commemorative bricks in Forest Park. The bricks will be placed in the brick paver area on Government Hill. The St. Louis Track Club is still collecting donations for SLTC member commemorative bricks! You can contribute online be emailing tributes@forestparkforever or by snail mail by sending contributions to Paver Bricks, Attn: Erin Eisenhard, 5595 Grand Drive, St Louis, MO 63112. Please designate who the contribution is for and note if he/she is a St Louis Track Club member.

Forest Park Forever is compiling SLTC donations and will inform the club each time the $200-mark has been reached for each brick. For more information, contact Erin Eisenhard, Annual Giving Manager, 314-367-7275.

One Way Roads in Forest Park for Busy Months

In order to alleviate traffic congestion around the Saint Louis Zoo during the busy spring months, two sections of road will be one-way beginning Thursday, February 23, and lasting the duration of the Government and Wells Construction project, scheduled to be completed this summer. Wells Drive will be one-way west-bound just west of the Zoo’s South Lot exit to Tamm Avenue. Tamm Avenue will be one-way south-bound to Oakland Avenue, allowing both a left and right queue onto Oakland Avenue.

St. Louisans in Memphis

Around 20 people from the Michelob Ultra team traveled to Memphis to run the St. Jude Half and Full Marathons the first weekend in December.

Debbie Kerber took first in the 50-54 age group with a time of 1:44, while John Coultas took sixth in his age group with a blistering 1:27:35. Several

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Michelob Ultra team members were considered "St. Jude Heroes" for the extra funds they raised to benefit St. Jude Children’s Research Hospital. Also running St. Jude were St. Louisans Bonnie Bence, who placed first in her 70-74 age group in the marathon with a time of 5:17:20, and Kathy Pearman, who snagged First Overall Masters Woman in the half marathon in 1:29:04.

Running Streak of 5 Decades Ends

Dr. Ron Hill, 78, has ended his five-decadelong running streak due to heart problems. Dr. Hill's running streak, which started on December 21, 1964, lasted 19,032 days (52 years, 39 days) and was the longest running streak ever recorded. Dr. Hill, a three-time Olympian, placed 18th in the 10,000 meters and 19th in the marathon in the 1964 Tokyo Olympics, 7th in the 10,000 meters in the 1968 Mexico City Olympics, and 6th in the marathon in the 1972 Olympics in Munich, where he ran 2:16:30. He set world records for 10 miles (47:02, Leicester, England, April 1968; 46:44, Leicester, England, November 1968), 15 miles (72:48.2, Bolton, England, July 1965), 25 kilometers (75:22.6, Bolton, England, July 1965),

and the marathon (2:09:28, Edinburgh, Scotland, July 1970). Ron Hill was the second athlete to break 2:10 in the marathon. Dr. Hill finished 115 marathons, running 112 of them under 2:50, 103 under 2:45, and 29 under 2:20.

His final marathon was the 100th running of the Boston Marathon in 1996. He finished with a time of 3:12:46 at the age of 57. Ron Hill was also president of the Road Runners Club from 1987 to 1988. (Mark Washburne, Streak Runners International (SRI). January 30, 2017) The St. Louis Track Club has its own streaking member: club president Mike Orrico. “Simply amazing,” Mike said of Dr. Hill’s streak.

Mike’s own streak surpassed the 1500-day mark last month.

Let Me Run St. Louis Spring Session

Let Me Run, a running program for pre-teen and teenage boys, has started its spring session.

Let Me Run was founded by Ashley Armistaed in the 1990s after she observed Girls on the Run and desired a comparable activity for her two sons. In 2016, 254 boys and 57 volunteer coaches from the St. Louis Metro Area participate in Let Me Run. St. Louis is one of the fastest-growing regions for the program.

Let Me Run holds two sessions—Spring and Fall—a year. Participants attend two 75-

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minute practices a week. Practices have focuses such as “Real Men Show Their Feelings,” “Everyday Heroes,” and “Getting to Know You.” Each seven-week term culminates with a 5K, when Let Me Run participants and coaches celebrate their accomplishments, support each other, and deepen their understanding of their individual and collective potential.

Let Me Run seeks to improve the emotional and physical health of pre-teen and teenage boys through fitness and emotional expression.

us to increase the amount and number of scholarships to lower-income participants, building the number of volunteers throughout the local community to serve as Let Me Run coaches and help implement successful events, attract more community runners to our Grand Slam 5K, and eventually establishing a Let Me Run-St. Louis 5K in the fall in addition to the existing Grand Slam 5K in the spring.

“Boys learn proper running form and correct stretching techniques in a fun and interactive environment,” says Monica Wohlberg, Regional Director. “The boys help lead different aspects of each meeting: leading stretches, setting the pace for the Unity Lap warm up, with a focus on team building so that the boys feel supported and openly support each other.

“Volunteer coaches combine exercises with fun activities and lessons to help the boys build confidence and develop integrity,” Wohlberg continued. “Encouraging the boys to be courageous enough to follow their dreams, to set and adjust personal goals, to admit when they are wrong, and to connect success with doing their personal best supports the boys’ academic development. In addition to gaining skills to build personal achievement, the boys develop a stronger sense of teamwork and how to be a productive and dependable team member, which includes being respectful, responsible, honest, flexible, communicative, and a leader.”

Each May, Let Me Run has hosts the Let Me Run Grand Slam 5K at the Gateway Grizzlies Ballpark in Sauget, Illinois. Wohlberg says there is more opportunity for the program to grow across St. Louis.

“Main growth goals at this time include extending Let Me Run to a greater number of schools and boys in the St. Louis area, increasing funding and sponsorships to allow

“I have enjoyed every moment of working for Let Me Run. Every day presents a new and challenging opportunity,” said Wohlberg. “The most fulfilling part has been coaching and leading Let Me Run boys and witnessing them support each other and proudly achieve their individual goals. I love interacting with the local community and working with our awesome coaches and amazingly supportive advisory council. I can't wait to see what we can do going forward!”

If you have something to share that is amazing, semi-amazing, or noteworthy, please share your news with us! Email dsprin5574@aol.com or contact the St. Louis Track Club office. Best wishes for happy, smooth, non-injurious miles!

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Which Came First: Reese’s or Restlessness?

Kim Yawitz, MA, RDN

Virginia Woolf once wrote, “One cannot think well, love well, sleep well, if one has not dined well.” As a registered dietitian, I believe 100% in this quote (I’m sure I even used it in a dietetics school application). But nutrition isn’t everything.

So this month, inspired by Dr. Parsley, I’ll share some thoughts on sleep, nutrition, and training.

Lack of sleep makes you crave junk food.

I recently listened to a podcast that’s been making the rounds at my gym (Barbell Shrugged’s The Importance of Sleep for Performance with Dr. Kirk Parsley).

Does your willpower go completely out the window if you’ve gotten a poor night’s sleep? Yeah, mine too. Your body’s endocannabinoid system may be partly to blame for that.

Dr. Parsley became an unintended sleep expert when many of his patients reported eating well, training hard, and just feeling blah. He suspected hormone imbalances, but found over and over that these patients were chronically sleep-deprived.

In a recent study, 14 healthy volunteers slept 8.5 hours per night in a lab for 4 nights. Researchers measured blood levels of the appetite control hormones

Sleep is linked to stress control, nutrition, and exercise. When one of these four elements goes awry, it causes problems for the others.

I related to a lot of this podcast. When you have a 2-year-old who’s ready to party at 4:30 a.m. every day, the best diet and exercise plan in the world won’t help. I’m working on improving my sleep habits and feeling stronger and healthier.

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ghrelin and leptin, as well as endocannabinoids. Volunteers were fed a uniform diet at specific times. They repeated the experiment 2 weeks later, but this time the same volunteers slept for only 4.5 hours per night.

After 4.5 hours of sleep (and compared to the 8.5-hour trial): • Levels of the endocannabinoid receptor 2-AG were higher.

• Levels of ghrelin (the hunger hormone) were higher, and levels of leptin (the fullness hormone) were lower.

• Volunteers reported greater hunger.

•Volunteers chose snacks with 50% more calories and twice the fat content.

In other words, poor sleep appears to disrupt appetite hormones and increase appetite for junk foods.

This study is very small, and the links between poor sleep and food cravings are still being studied. Still, these findings suggest a relationship between poor sleep and junk food intake.

Lack of sleep affects running performance and recovery.

Many runners sleep poorly the night before a race. But what happens if you’re chronically sleep-deprived?

According to Dr. Parsley, we get better at everything we do when we sleep. We can’t reach our full potential if we don’t rest.

By and large, research shows that sleep loss is not good for performance. The reasons for this are under investigation.

A 2015 review suggests that exercising

after sleep loss may trigger symptoms similar to overtraining syndrome, including fatigue, muscle and joint pains, headache, poor performance, and . . . insomnia!

Another study from this review shows that training after sleep loss could weaken the immune system.

Running long distances when sleep deprived may also increase injury risk, possibly due to mental fatigue and reduced muscle coordination.

If you’ve only logged a couple of hours of sleep, it’s probably best to skip the run and get some shuteye.

Poor nutrition and over-training both affect sleep quality.

Poor sleep comes full circle with poor nutrition and poor performance.

A few sleepless nights can lead to serious junk food binges, while certain foods keep us up at night. Chocolate, caffeine, and alcohol are all known to cause insomnia.

Spicy or fried foods may cause heartburn, which doesn’t make for great sleep.

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And while exercise typically promotes sleep, remember that overtraining can cause insomnia. It’s important to strike a balance.

What’s a runner to do?

Good sleep hygiene complements solid nutrition and training plans. So how do we improve our sleep hygiene? Per Dr. Parsley: 1. Reduce blue light exposure at least 3 hours before bedtime. Blue light from televisions, computers, cell phones, and other electronic devices disrupts the system that triggers sleep hormones.

2. Avoid excess stimulation at least 1-2 hours before bedtime. This may include exercise, scrolling through politicallycharged Facebook threads, or whatever riles you up.

3. Limit your stress throughout the day.

You know what’s great for that? Running!

Meditation and mindfulness are also great for stress relief when practiced regularly.

4. Eat a balanced diet.

5. Limit alcohol. We sleep less soundly when we’ve imbibed.

6. Take regular rest days.

Sleep tight, friends! And give the podcast (which is PG-13 for adult language) a listen, if any of this rings true. w

Kim Yawitz, MA, RD

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

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

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

For a donation of $200, you will receive a 4″ x 8″ paver that allows for a three-line inscription with 15 characters per line. Or for a donation of $2,000, you will receive a 6″ x 8″ paver with space for six lines. Donations can be made directly to Forest Park Forever. If you are teaming up with friends, FPF will keep track of all donations and let you know when the monetary goal has been reached. Please designate if the brick is for an SLTC member.

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

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You’ve got questions.

Ask Styles

Styles, I’m starting to travel more often for work and I never know how to prepare myself to run in a new city. Any hints on what to pack and where to look for new-to-me running routes?

– Stacy R.

Great question, and you’ve come to the right person. I travel for work quite often (which explains my absence in the last two newsletters – sorry!) and have a few tips I can give you. First and foremost, check to see if your hotel or Airbnb has access to a gym on property or nearby.

(Sorry indoor running haters.)

Second, and very much related to the first point, if the weather is going to be crap, preparing yourself to run inside will cut down on your “Where am I going to run?!?” anxiety and help you pack for indoor vs. outdoor running.

As far as where to run, I hit up Running in the USA, Strava, and USATF.org for local running routes. And as often as possible, I search online for local running groups to connect with. (That last one is key if you like to get entrenched in the local scene as much as possible while on a trip.) If you can, try to pack gear that shows off where you’re from, too.

She’s got answers.

I’ve noticed the more Wisconsin, Chicago, and St. Louis-based shirts I wear, the more people go out of their way to introduce themselves to me on the trails and roads.

Finally, and this is key: don’t beat yourself up if you can’t get in a planned run during your trip. Traveling for work can be very stressful as meetings turn into dinners and even the best-planned schedules go off the rails.

One of my favorite triathletes rocks aviators while competing, but as a less-than-stellar athlete will I look like a dork wearing them during runs and races?

– Nate B.

No, absolutely not. While I reserve the right to judge the current man bun and romper trends, I fully believe that people should wear what they want, especially when it comes to running, racing, and doing anything athletic.

(Unless of course you’re wearing a snowsuit while playing a pick up game of basketball at the local Y.) However, as with anything new or different, make sure to test out your gear before you go for a long run or before a race. You don’t want to sacrifice your comfort just to look like

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

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

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

Thank you for being an SLTC member!