March issue 2016

Saint Louis Track Club’s

Track Time News

March 2016

Vol. 46, Issue 3

Banquet honors volunteers, top metro runners

Social Runs & Open Meetings •3/21: Open house at SLTC office and open board meeting •4/18: Schlafly Tap Room •5/16: Schlafly Bottleworks •Sun., 6/12: SLTC picnic and open meeting at Forest Park •6/20: Tap Room •7/18: Bottleworks •8/15: Tap Room •9/19: Bottleworks- open meeting •10/17: Tap Room •11/21: Bottleworks •12/19: Bottleworks open meeting

Index: Grapevine.......................4-5 XC Kickoff............................7

Racewalk schedule..........8

stlouistrackclub.com

Plantar fasciitis..................9 Ask Styles..........................12

314.781.3926

Calendar............................13

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

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

March 2016

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

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

Mike Orrico Mark Russell Wendie Cummings Maggie Siemer Brian Kratz Justin Frederick Kathy Pearman Jon Yoch Rae Mohrmann

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

Bob Chitwood & Mike Bahr Kevin Jokisch Ryan Yoch Don Denham TBA Mark Russell Mike Orrico

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

Paul McGee & Rae Mohrmann 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

Media Manager Matt Higel, matthew.higel@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.

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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

Saint Louis Track Club

Track Time News

March 2016

President’s Column

Reflecting on our reasons I wanted to start off by thanking all of those who made it out to the Frostbite Series, as well as to our Annual Awards Banquet. Both events were a great success, and planning is already in the works to improve them for next year. I also want to take this time to thank Frostbite Series Race Directors Mike Bahr and Bob Chitwood, and the many volunteers who continue to make the series a St. Louis winter running tradition for so many.

As we move into spring, the club has some exciting things to look forward to. In lieu of our monthly gathering at Schlafly, we will host an open house at the Track Club office March 21, starting with a run, followed by some eats, drinks, conversation, and laughter. We are also working on a new Olympicthemed spring race to take place in Forest Park, so be on the lookout for the date. And finally, warmer temps mean the racing season will soon be here.

Best of luck to all those racing, wherever it may be.

Make sure to look for the St. Louis Track Club team at the GO! St. Louis Expo, where we will be spreading running cheer to the masses.

Now on to something I spend a lot of time thinking about: reasons. I often sit awake at night thinking about why I do certain things. Why do I work, why do I run, why do I get involved in my kids’ sports, why do I put time in with the Track Club? The list is long, and it’s usually not that difficult to find multiple answers to each. I know why I get involved in the Track Club;

however, at our board meeting last month, the reason became even clearer.

As many of you know, our St. Louis Half Marathon benefits the Special Olympics of Missouri (SOMO). Since I got involved with the race 5 years ago, I always figured we produced it, cut a check to SOMO, and that was it. Over the past several years, SOMO seemed to play a bigger role, so we decided to invite their St. Louis Coordinator and a few of their athletes to attend one of our events. Daxton, Joseph, and Joseph’s family came to our office for the board meeting and spoke to us about how much the Special Olympics means to them, and they even showed off their many medals from various sporting events. I really could fill this entire newsletter with how great of an experience it was to hear the passion and enthusiasm they have for SOMO and for those who support it. Their speeches almost had me in tears. I think I can speak for all those in attendance that night: we left with yet another reason as to why we get involved and why the St. Louis Track Club is so great. My hope is to continue to have Daxton, Joseph, and other SOMO athletes be more involved as we move into the future. Maybe I’m just being selfish, but having more reasons is always better in my book.

Look forward to seeing you on the path.

Mike Orrico

RUNNING WITH SCISSORS

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Saint Louis Track Club

Track Time News

March 2016

The Grapevine

By Donna Springer

Carrie Russell celebrates both personal and athletic triumphs

had to change, but I was so afraid, because it meant I had Carrie Russell, wife of Saint Louis Track Club to change the way I Vice President Mark Russell, has been enjoying viewed myself and short-term and long-term successes. the way I cared for “My accomplishments include 22 marathons, myself. I began exera 50k and two 50-milers. I was the 50-mile MO cising and learning record holder, age 39, woman, in 2014, I think. about nutrition. I lost My fastest marathon was last fall at the White over 150 pounds.

Through this change, River Marathon for Kenya in Arkansas. I finand a lot of counselished in 4:10, and ing, I have learned I took 3rd place in my age group,” how to love myself and others. Running has helped me see that I she said. Her am not who I was, and that we are capable of running comes from a challenged so much more than we even know. background.

“I am 41 and I have been running for 8 years.

I am currently trying to break 4 hours at my “There was a 23rd marathon, so that I may eventually qualday I could not walk up a flight of ify for Boston. I am also an avid Crossfitter. I’m stairs without be- new to the sport, but getting stronger every day! I call Crossfit 314 my ‘home box.’ ing winded, and today I am an accomplished ultrarunner. At “It has been over 11 years since I have lost age 30, I was told by a doctor that I was obese. the weight and kept it off. I am living proof I grew up with an alcoholic mother, and I was that all things are possible if you’re willing to verbally and emotionally abused most of my see yourself differently and fight for yourself.” childhood. I was taught to believe that I was SLTC remembers longtime the cause for others’ addictions. As an adult, my relationship with others and myself was member George Perry very dysfunctional. I spent many years in an Longtime Saint Louis Track Club member abusive marriage, and believed that I was un- George Perry passed away in his home the worthy of health and happiness. I coped with week of Feb. 22. George had been a memmy pain and my despair with food. I knew I

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Saint Louis Track Club

Track Time News

March 2016

Make your miles count with Missouri 100 Miles

ber since the 1970s, the early days of club.

He directed the Summer Pace Series for many years, and was race director of the 30K. The 30K was part of the Track Club’s winter distance series, which evolved into The Frostbite Series. George served on The Board of Directors, directed a partner race, The Dog Day Duo, and was a helpful presence at races ranging from the Pepsi 10K to the marathon.

“My introduction to the Track Club was through the Pace Series,” said Saint Louis Track Club’s multi-term president and Lifetime Achievement honoree Tom Eckelman.

“George, a quiet ambassador for the SLTC, made a lasting impression on many future members, including me.”

George achieved 99 years of age, and friends were looking forward to celebrating his 100th birthday Aug. 20. During his later years, he drove from his home in Webster Groves every morning to join a group of friends who had coffee at the McDonald’s, at Mackenzie Point. His absence from their gathering led to a police alert, with follow up.

An informal commemoration of his life is in an early planning stage.

Missouri 100 Miles is beginning its fourth year of encouraging physical fitness by taking advantage of Missouri’s outdoors. People may log mileage from running, walking, biking, rolling, or swimming, toward the goal of completing 100 miles during one year.

Milestone completion badges and updates about events in Missouri parks appear in an individual’s “Trophy Room” throughout the year. An online manual is available for corporations interested in using the Missouri 100 Miles program as a wellness incentive.

As of Feb. 22 this year, 25,730 Missourians had logged 4,702,662 miles. Governor Jay Nixon, who launched the program in 2013 in recognition of Missouri being named “The Best Trails State” had completed 18 miles.

Log on to 100missourimiles.com to record miles, and be in tandem with Missourians across the state.

The Boureys head to the beaches for some sandy miles Alison and Andy Bourey returned from Mazatlán, Mexico, in late February to slushy snow.

“Mazatlán was in the 80s,” Alison said. “Andy and I got to do miles on the beach. That beach was beautiful, but it is real work learning to move well on sand.”

Alison and Andy were stalwart participants in The Frostbite Series. Their muscle training on the sand should carry them into their spring walks and runs, which they are anticipating.

Whether striving toward 100 miles, 100 years, or 100 lbs of weight loss in Missouri, Arkansas, Mexico, or anywhere on the globe, The Saint Louis Track Club wishes you the best. Share your news with DSprin5574@aol.com or The Saint Louis Track Club office.

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Saint Louis Track Club

Track Time News

Page 8

March 2016

Saint Louis Track Club

Track Time News

March 2016

Plantar fasciitis: Painful, but treatable Plantar fasciitis can be a nightmare, whether you are a runner or just spend a lot of time on your feet. It can be one of the more painful injuries that you will encounter; that being said, plantar fasciitis is relatively benign and treatable, if caught early.

A little bit of anatomy first. The plantar fascia is a thick band of tissue that runs from the front of the heel bone to the toes. It serves to help connect each muscle in the foot to what it actually moves. At younger ages, the plantar fascia is continuous with the Achilles tendon, which is at the bottom of the calf musculature. As you age, however, it becomes less intimately attached.

Regardless, there is a biomechanical mechanism by which stretching of the calf musculature will cause stretch in the plantar fascia. Consequently, increasing tension on the calves will also place a strain on the plantar fascia.

Now, how does this affect you when you run? The accepted ideal for running is the mid-foot or fore-foot strike, which will, in turn, place more tension on the calves. This can create more tension on the plantar fascia. That’s not to say that by running on your fore- or mid-foot that you are doing yourself any real harm; it may just be a matter of taking the necessary precautions to avoid damaging the tissue. Another predisposing factor to plantar fasciitis is a lack of support for people requiring arch support. Those of you with high arches walking around in flat shoes are especially prone to this. Lack of arch support can cause inflammation, which will lead to plantar fasciitis.

Plantar fasciitis is, by definition, inflammatory. That’s where the “it is” comes in. Generally, this inflammation will cause pain and can be preceded by a painful stretch or pulling sensation at the heel or mid-foot.

This pain will generally be present with the first several steps out of bed in the morning, after a long run, or after a long period at rest. Symptoms typically include stabbing pain near the bottom of the foot or heel.

Plantar fasciitis is often blamed for foot pain that can be attributed to other muscles, but that’s for another time and for a professional to figure out. It can also be caused by faulty running mechanics, which could potentially start above the foot All of these joints can become fixated, causing compensatory actions in other joints.

As noted previously, plantar fasciitis has a number of causes, namely tight calves, unsupported or flat arches, and faulty running biomechanics. The first step to healing plantar fasciitis is to determine the source of the issue. While it’s great to have a friend watch you walk or run, it’s best to seek the professional help of those that

specialize in running. Doctors and staff at SLIR specialize in gait analysis and functional assessment. Treatment options include chiropractic care, which addresses the fixations in joints at the ankle and above in the knee and hip and helps in returning proper functional motion to those joints. The second step is deep tissue work on both the calves and plantar fascia, which will help reduce muscle tension and adhesions, as well as return blood flow to the area. Techniques such as percussion and FAKTR are great for this. In addition, therapeutic ultrasound will increase blood flow to the treated areas while decreasing inflammation. Thirdly, kinesiology tape aids the above treatments in not only maintaining the treatment between visits, but also in retraining the musculature to fire properly.

Plantar fasciitis is common in runners, both new and experienced. Complications rarely arise if treated properly; however, if left unchecked, not only can it reduce your ability to run, it can cause compensatory biomechanics that can lead to knee, hip, and low back pain. If you find that your heels hurt first thing in the morning and home remedies fail to ease your discomfort, please contact our office at (314) 961-7181 or at www.slir.net.

Our experienced team of doctors and therapists will find the source of your pain and help get you out of it and back running.

Nicholas Divan, D.C. (314) 961-7181 drnickdivan@slir.net

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Saint Louis Track Club

Track Time News

March 2016

Ask Styles!

Are morning workouts healthy?

Q: Styles, I try to get many of my runs done in the morning, but a friend of mine says it’s not “healthy.” Should I consider running at a different time of the day? —Ashley D. A: Morning versus evening running will always be debated, and, until recently, there wasn’t a lot of research on which is more beneficial. The current belief is that morning runs are “more difficult” physiology-wise because the body has been at rest for 6, 7, 8+ hours at a time. Overnight, we aren’t fueling, so we wake up fasted and dehydrated, and because our core body temperature falls, our muscles will be tighter than normal.

That said, as long as you’re smart about taking some extra time to eat a little bit (if your stomach can handle it), hydrating, and warming up you’ll be fine. If this schedule works for you and hasn’t impacted your body negatively in any way, stick with it! Personally, Ask Styles thinks the bigger challenge of getting in a morning run has nothing to do with science, but instead has to do with not hitting the snooze button and going back to sleep (Editor’s note: Ask Styles is NOT a morning person)!

sign up for a race (nothing crazy like an ultra, maybe a 5k or 10k) and put together a training plan. Ask Styles finds motivation through her running crew, so running with others will help you, as well. There are plenty of group runs around town hosted by Big River Running, Fleet Feet St. Louis, the Happy Runners, True Runner, and of course the St. Louis Track Club. Check the google and look for a group that’s convenient and has similar goals to yours. You’ll be back at it in no time. Good luck!

Q: Styles, here’s a personal question for you: What keeps you motivated during your runs?

—Brandon F.

A: That is a GREAT question. Depending on the time of year, my motivation varies. I usually run a spring marathon, so from January to April, I’m all about data. Being a slave to my watch and Strava, my main motivation is knowing the effort I put into a big workout will hopefully have big gains come race day. When not training for a race, my motivation is my health, staying as stress-free as possible, and running for those who cannot.

Now that I’m 40, staying active physically not only Q: I took the winter off from running because, well, it was dark and wintery. Any advice on how helps with my overall health in general, but it also helps me maintain a sound mind and zen outlook to get back into it without getting in over my on life. Finally, I run for my mom and mother-inhead? —John S. law who passed away in the last 1.5 years. Both A: Welcome back to the running world, John. First women were huge influences in my life and were always so proud – and sometimes flabbergasted of all, there’s nothing wrong with taking some – about my various running exploits. Anytime I’m time off for any reason. Whether life got in the less than enthused about heading out the door, I way or your body and mind needed some rest, it imagine them cheering me on and watching as I happens. One of the great things about living in St. Louis is that there are so many running groups, log my miles. paths, parks, and races to help get you motivated Disclaimer: Styles is not a professional. and back into a routine. My advice would be to For professional help, please contact a slowly get back to running: 1-3 miles off the bat, running coach, local running store, physician, a few times a week, at different locations around the city to break up the monotony. Or, you could and of course the interwebs.

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Saint Louis Track Club

Track Time News

March 2016

Upcoming Races & Events 03/12/2016, Saturday

Spring Into Wellness! 5K, 10K

Website

5k, 10k

Imperial, MO

03/12/2016, Saturday

Michelob ULTRA St. Patrick's Day Parade Run

Website

5 Mile

St. Louis, MO

03/12/2016, Saturday

Shamrox Spfld- 15K, 5K & Beer Mile

Website

5k, 1 Mile, 15k

Springfield, MO

03/13/2016, Sunday

Shamrox Columbia-15K, 5K & Beer Mile

Website

5k, 1 Mile, 15k

Rocheport, MO

03/19/2016, Saturday

2016 St. Pius X High School Buck Knob 5K Hill Climb Challenge

Website

5k

Festus, MO

03/19/2016, Saturday

8th Annual Race to the Rocker

Website

4 miles

Cuba, MO

03/19/2016, Saturday

Penguin in the Park 5K

Website

5k, Fun Run

Decatur, IL

03/19/2016, Saturday

Race To The Rocker

Website

4 Mile

Cuba, MO

03/19/2016, Saturday

Taste of Achievement 6K & 1-Mile Fun Run

Website

Fun Run, 6k

Creve Couer, MO

03/19/2016, Saturday

Alton Half Marathon & 5K Run/Walk

Website

5k, Half Marathon

Alton, IL

03/19/2016, Saturday

Runnin' of the Irish

Website

5k, 10k

Effingham, IL

03/19/2016, Saturday

Alton Half Marathon & 5K Run/Walk

Website

5k, Half Marathon

Alton, IL

03/19/2016, Saturday

Adult Track Meet

Website

Edwardsville High School

03/19/2016, Saturday

Alton Half Marathon & 5K Run/Walk

Website

100m, 200m, 400m, 800m, 1600m, 4x100m relay.

4x200m relay, 4x400m relay 5k, Half Marathon

03/20/2016, Sunday

3rd Annual Cuddeback Memorial Run

O'Fallon, IL

7th Annual ‰ ÛÒ Saint Clare - Easter Eggstraordinaire

Flyer Registration Form

5k

03/26/2016, Saturday

5k, 1/2 mile fun run

O'Fallon, IL

03/26/2016, Saturday

Honduran Street Party Run

Website

5k, 10k, 1 Mile

03/26/2016, Saturday

Go Girl Run Half Marathon & 5K

Website

5k, Half Marathon

St. Charles, MO Oklahoma City, OK

03/26/2016, Saturday

Bunnies On The Loose

Website

5k, Fun Run

Shrewsbury, MO

03/27/2016, Sunday

Resurrection Run [Rez Run]

Website

5K+ [3.5 miles]

Crestwood, Missouri

03/27/2016, Sunday

Splash Ôn Dash

Website

Run/Swim

Chesterfield, MO

04/02/2016, Saturday

Do or Die Half Marathon and 5k

Website

5k, Half Marathon

New Franklin, Missouri

04/02/2016, Saturday

MaxTrax-Duathlon

Website

Duathlon

Columbia, MO

04/02/2016, Saturday

The Love Tour 5k

Website

5k, Kids fun run

St Louis, Mo

04/02/2016, Saturday

Website

10k, 6.2k

04/03/2016, Sunday

3rd Annual We Got Your 6.2 Race for Veterans The Take Steps for Kids 5K and 1 Mile

Website

5k, 1 Mile

04/03/2016, Sunday

Autism Awareness 5K Run/Walk

Creve Coeur Lake, MO Washington University in St. Louis, St. Louis, MO Perry Park Center in Perryville, Mo

04/09/2016, Saturday

Pontiac-William Holliday Character Crawl

Registration Form

5k, 1 Mile

Fairview Heights, IL

04/09/2016, Saturday

Night Glow 5k

Website

5k

Ste. Genevieve, MO

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5k

Alton, IL