May issue 2014

Saint Louis Track Club’s

Track Time News

May 2014

Vol. 44, Issue 5

Spring through St. Lou is going strong!

Join us May 11 in Tower Grove Park for a 5k!

See page 9 for more info

Check out the SLTC’s booth at the Girls on the Run 5k this Saturday! More details on Page 8.

Save the dates!

•May 19: Social Run, 6 p.m. @ the Schlafly Taproom.

See page 19.

•May 25: Annual Picnic 11 a.m.-3 p.m. at the Taco Bell Shelter @ Creve Coeur Park •June 2: Festival of Miles @ St. Louis University High School. See page 18.

•Aug. 2: Cross Country Kickoff in Forest Park.

•Sept. 7: Corps of Discovery Trail Half Marathon and 5-miler in Weldon Springs.

Index: President’s Column..........3 Boston Marathon.....10-13 Grapevine.......................4-6 Ask Styles..........................14

stlouistrackclub.com

Yoga Benefits..................17 Fest. of Miles...................18

314.781.3926

Run for Food....................22 Calendar.....................23-24

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

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

May 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 TBA TBA Don Denham TBA Shelly Kannel and Brent Newman Jill Akins Mike Orrico & Mike Huelsmann 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

May 2014

President’s Column

Tons of SLTC events coming up!

St. Louis Track Club Members, The temperatures have risen and the trees are finally blooming, and that means it’s spring running season! Numerous races and runs have taken place over the last month or so, including the GO! St. Louis races and relays, Boston Marathon, Illinois Marathon races, and other local races and fun runs. It’s hard to not be inspired by others who put in hard training over the winter and achieved their goals, no matter what they are! Congratulations to all those who raced! It was great to see Boston have an amazing race this year, I could just feel the running spirit while streaming the race. And speaking of inspiration, what a great accomplishment

by Meb Keflezighi, winning this year’s Boston Marathon. I’m still trying to convince my wife to name our first-born Meb; she has not come around yet!

Speaking of races, the St. Louis Track Club has kicked off the inaugural Spring Through St. Lou series. Races in Queeny and Carondelet Park had a solid turnout. Thanks to all who

have come out to race, and special thanks to Jen Mommens and all the volunteers for making this a success. Upcoming races will be at Tower Grove Park on May 11 (bring mom!), Rock Spring Park on May 18, and Creve Coeur Park on May 25. There will be a special Series awards presentation and the SLTC Annual Picnic following the run on the 25th. Come out and join the fun!

It was great to see those who came out to the Social Run at Schlafly Bottleworks in April.

Many stuck around to have a dinner and a beer.

We hope to see more faces at this month’s social run on May 19th at the Schlafly Tap Room downtown. Come out and enjoy a nice run and Schlafly beer!

Well, that’s all for this month! I hope to see everyone at some of the upcoming events, or just around running on the streets!

Mike Huelsmann, President St. Louis Track Club, est 1970

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Saint Louis Track Club

Track Time News

May 2014

The Grapevine

By Donna Springer

Betty O’Dea tackles 5 marathons in 5 days in 5 states

“The Riverboat Series had about 100 runners each of the five days,” said Bob. Many in attendance did all five marathons as Betty Robert Hazel gave a report about the April did. Others did half marathons for some or all triumphs of his wife, Betty O’Dea. of the days. The field included a number of “Betty, the caboose at the Go! St. Louis Mar- people who were going for a marathon in all athon, finished that race just 15 seconds off 50 states, and some were going for their secher assigned six-and-a-half hour pacer time. ond round of 50 states. Many of the runners Then, less than a week later, she was off for have known each another for several years one of the five-marathons-in-five-days-innow, having met at one of these 5/5/5 and five-states races organized by www.mainlyformed their own running community. marathons.com, with courses in state parks Asked what her next challenge will be, Betty in Kentucky, Tennessee, Arkansas, Mississippi, replied, “right now, I don’t know that I would and Louisiana — a total of six marathons in do this again, although the experience left about a week and a half — and 46 lifetime me with a tremendous sense of accomplishmarathons.” ment and the people putting this on were “That’s many more than I ever would have well organized and on top of their game. thought I would ever run,” Betty said, “havMaybe an Ultra is next for me, or an Ironing not taking up running until well into my man. We’ll see. Right now, I’m going to have a adult life. But, at one of these 5/5/5 events, cookie.” my number is nothing special. My husband, Missouri state records fall after who was in charge of the water stop for great efforts in Go! St. Louis races those five days, and I met people who have run hundreds, and one runner who has done Closer to “home” at the beginning of April, more than 1,000. These ‘Marathon Maniacs’ the GO! Saint Louis events are truly amazing. saw sunny, crisp weather.

According to record keeper “There are about a half dozen such 5/5/5 Mike Lundgren, and reevents in various states around the country, with Mainly Marathons doing most of them, ported by Rae Mohrmann, several state records were and another company in New England. The set. one I did is called the ‘Riverboat Series’, but there is one called, for example, ‘Heart of the In the half marathon, KelNation,’ among others. lyn Johnson set a new All-Comers state re-

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Saint Louis Track Club

Track Time News

cord. Kellyn is the first female to ever run under 1:12 in Missouri. The old record was set in the 2013 Saint Louis Track Club Half Marathon by Mattie Suver.

Single age records were set by Dan Gay, 52 (his is a resident record for his living in Missouri); Jacob Chemtai, 27; Stephen Pifer, 29; and Miranda Minshew, 8. By the way, the top elite men ran the 2nd, 6th, and 7th best times ever in Missouri history.

In the marathon, Rae Mohrmann and Norma Schechter both set state age group Resident of Missouri records (65-69 and 7074, respectively).

All eyes on Boston at 2014 running of the race Congratulations to all finishers of this year’s Boston Marathon.

After last year’s bombings, many spirits were focused toward the East during the April 21 race with more intensity than usual. Any stories to share with the Track Time News would be welcome!

Sean Gannon heads ‘home’ to set PR at London Marathon Congratulations to Sean Gannon, who ran the London Marathon.

“It was a fantastic experience,” he said, “and something I have wanted to do ever since I started running marathons. I was born in London and always liked the idea of running my ‘home town’ marathon. In typically British fashion, it was very well organized. This was my first international marathon and my third of the ‘Marathon

May 2014

Majors,’ which include Boston, Chicago, New York, Berlin, and Tokyo. Having previously run Boston and Chicago, I only have 3 more to go to complete them all.”

“With almost 40,000 runners, they do the start from three separate starting lines. Three miles into the race, they begin to converge. I was able to start from Green in Corral #1, so I had a fast start without too much jockeying for position. Evidently there is some rivalry between the Blue, Red, and Green starting groups — when they converged, there was some good spirited booing, hissing between the groups. All of the water and Lucozade (their version of Gatorade) was handed out in squirt bottles, which made drinking while running considerably easier.”

“Charity entries account for the vast majority of the runners, and each charity had a dedicated cheering section. The sections really go all-out with decorations, matching shirts, and lots of loud cheering. It really gave me a lift going past them. As far as the course goes, you get to see all of the major sites in what I consider to be the best big city in the world: Tower Bridge, the Cutty Sark Sailing ship, the Tower of London, Big Ben, Houses of Parliament, and the finish line at Buckingham Palace. Since I have family in London, it was great to know that I had some of them cheering for me at the 12-mile mark. I can confidently say that the crowd support was greater than

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Saint Louis Track Club

Track Time News

any other marathons I have participated in. About two miles from the finish line I realized that I was on a section of the 2012 Olympic marathon course. I had watched the Women’s marathon from near that spot in 2012 and it gave me a chill to think of the history of running on that section of road.

“My goal was to PR that day, and I managed to beat my previous PR by over 5 minutes. It was a wonderful experience, and I feel very grateful that I was able to participate.”

Sean is an Avionics Project Engineer. He is married to Marilyn Gannon and has two 11-year-old sons, Cole and Patrick. Sean’s favorite Track Club Event is the Track Club Half Marathon.

“The weather is always perfect, and it’s a beautiful course, he said.

“Frostbite is also one of my favorites, as it gets me out racing when I don’t feel like it.

The marathon is my favorite distance. I run shorter races since they challenge me to go beyond my comfort zone. Running with the WolfPack (our Facebook group) on the weekends is something I always look forward to. I’m traveling for work much of the

May 2014

time, so running is something that I can do no matter where I am. I spend a lot of time in New Mexico, so I have become a bit of a trail running junkie.”

Sean’s other activities include beekeeping and sailing. He and his wife also volunteer for their church, and he’s a new board member of Go St. Louis, which he said he’s enjoying.

Annual Easter tradition lands Dottie Gray in the Post-Dispatch SLTC’s Dottie Gray rated front section coverage in the St. Louis Post-Dispatch April 21. On Easter morning, Dottie, 88, lined up with more than 240 other runners to run the sunrise 5K REZ run from First Baptist Church in Crestwood. She has run the 5K almost every year since its inception in 2000. Also rating media coverage was Ray Easterling. Tim Ezell, of FOX 2 News interviewed Ray for details about the Great Pi Race, which benefits Campbell Montessori School.

May May be a happy healthy month for runners, walkers, and their support crews. Please share your news with DSprin5574@aol.com, or the Saint Louis Track Club office.

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

May 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

May 2014

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Saint Louis Track Club

Track Time News

May 2014

Through St Lou

-RLQ WKH 6/7& DW WKH 多QDO UXQV DQG DQQXDO 6/7& SLFQLF Dates & Distance April 27: Queeny Park, 4 miles May 4: Cardondelet Park, 3K

May 11: Tower Grove, 5K May 18: Rock Spring, 2 miles & kids run May 25: Creve Coeur, 5 miles, and SLTC Annual Picnic

All races begin at 8am, and walkers may start at 7:45 for the 5K and 5 mile races.

All participants will receive a special giveaway at each event from one of our partners Individual runs are $20 or $15 for SLTC members.

Member discount code for individual runs: STSLMEMBER-5 For more details and to register, go to: stlouistrackclub.webconnex.com/springseries

Page 9 stlouistrackclub.webconnex.com/springseries

Saint Louis Track Club

Track Time News

May 2014

Runners unite for 2014 Boston Marathon

By Daniel Stults --The 2014 Boston Marathon was special; it represented far more than just a race. The race looked different than it ever had before, because the race itself was both the most important and least important aspect of the day. What happened in the race was largely irrelevant; all that mattered on April 21, 2014, was that the 118th Boston Marathon happened.

The morning of the race, all the runners in the athletes’ village in Hopkinton seemed to have the same view. Everyone seemed to have the usual prerace jitters, but beyond that, there was a sense of pride in the fact that we were to be a part of something important, something much larger than any individual. As first-timers at Boston my training partner, Chris, and I really had no idea what to expect, but we were immediately immersed in a feeling of unity with the other runners. Everyone was happy to be there and eager to start. As we were guided to our start corrals by the race volunteers, I couldn’t help but notice the military personnel on a building to our left scanning the crowd with binoculars. Seeing them on the rooftop left me feeling both uncomfortable considering the horrific events that took place just a year prior, but also confident in seeing the strong security presence. That uneasy feeling immediately went away and never returned when the starting gun fired.

As we charged out of Hopkinton with a slight downhill, we were greeted by a roaring crowd of spectators that lined the route. This, coupled with our already excited nerves, led to many of us taking off quicker than expected, but not too worried.

The crowd seemingly never died down; Chris and

I kept waiting for the spectators to thin and lead to long patches of silence, but that never came.

We would learn the following day that 1 million spectators attended to show their support and to show the world that fear would not keep us from doing what we choose. The crowd was not the only source of support during the race. The runners themselves were supporting each other. I have never been a part of an event where you are trying to beat those around you but you also want everyone to do well. The feeling was amazing; we were running as one. Disabled runners started prior to the main field, and I saw nearly everyone running in my pace group make an effort to cheer each of those individuals we passed. We urged them on and they did the same for us. This attitude was present for the entirety of the race, even as our groups dwindled. I have never felt so positively connected to complete strangers.

The race went on and I was fortunate enough to experience many of the legendary aspects of Boston. The Wellesley girls left my ears ringing, the rolling hills crushed my quads, and I saw many great struggles on the infamous “Heartbreak Hill.”

The last three miles of the race were particularly difficult for me. The previously mentioned hills plus a warming day left me feeling dehydrated and spent. With about two miles to go, the thought of walking was becoming a major concern. As if on cue, the crowd that was invested in the race just as much as the runners picked me up. A group yelled

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Saint Louis Track Club

Track Time News

Daniel Stults, 2:34:30

Chris Loseman, 2:27:37

my bib number and then urged on the runner from “Saint Louie!” After the group told me how “wicked awesome” I was, how could I walk? I found the strength and struggled through the finish line feeling both proud and thankful for all the help I had received.

Pride again set in as I walked down the finish alley and was presented my medal only meters

May 2014

from where the bombings took place a year prior.

It meant so much more than just completing the race. The medal was for all of us; the runners, the fans, those who were cheering at home, and for everyone affected in 2013. It represented the accomplishments of taking back the finish line, running as one, and Americans and the world saying, “we are not afraid.”

Exclusive Savings on Auto & Home insurance for Saint Louis Track Club members Call René J. Vences, Personal Insurance Agent, for your quote today: (314) 623-2272

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Saint Louis Track Club

Track Time News

May 2014

The power of the human spirit

By Anna Jones --Taking part in the 118th Boston Marathon was one of the most amazing moments in my many decades on this planet. The energy, the excitement, the pride in Boston created such an amazing aura that was so special to be a part of. It was also so very humbling and sobering in so many ways.

I first ran Boston in 2011 and knew instantly that I wanted to try to get back. Amid the twists and turns of life, I was able to qualify here in St Louis last April. A week later, I was in Seattle and watched the marathon on my laptop until about 11:30 a.m. Thirty minutes later, my phone was alive with news alerts and text messages.

I couldn’t process it at the time... and still can’t quite wrap my brain around it all. People killed and seriously injured as they were cheering on friends, family, and strangers.

A year later, just watching the ceremony on TV on the anniversary of the bombings, seeing the strength of the survivors, hearing the bagpipes, the rain, seeing Boylston so somber.

But when we arrived in Boston that Sunday, the buzz and energy One of the two memowere everywhere, and so were rials on Boylston. We the lines. But no one cared. At bib were walking from the expo to the finish line pickup, the volunteers were smilwhere everyone was ing and gabbing with everyone. mingling and taking We also got posters that include pictures and passed the the name of every runner. The expo memorial and didn’t even realize what it was itself was too crowded to enjoy, so we joined the crowds on Boylston at first. and started heading to the finish line just to check it out.

That’s when we stumbled upon the first memorial. It was right outside the Forum, in the middle of everything, people dining and shopping and walking, cars coming and going. Just up the street was the second memorial, which included photos of those lost, and the tattered flags were still flying at Old South Church just past the finish line.

So many of us just stopped and stared. At the Forum, a guy with a

Third wave runners heading to the start. It was a good 20-minute walk.

racing wheel chair in the back of his car pulled up at the memorial and took a picture, then departed.

That evening we waited in a line that stretched for blocks for the pre-race dinner and met runners from Mexico, Texas, and the East Coast. We all shared stories without even asking each other their names.

Sunday night, we stayed at the most affordable hotel we could find. It’s at a medical center, so between the ambulances and trash trucks I didn’t sleep much that night, not that I would have anyway.

The next morning, on the way to Boston Common to catch the yellow bus, we met a runner from Canada. For how bad the winter was for training here, the Canadian winter sounded far worse.

Once we arrived at the Athletes Village, it was a sea of people.

I squeezed out a little spot at the bottom of a little slope and set up my camp, then hit the porta potties. The gentleman in front of me was a doctor who had been working at the hospital when the surviving Boston bomber had been captured and brought in and he talked about all the security that night.

Just after 10:30 we started the walk to the start line. It took a good 20 minutes and it felt even longer, and it felt warmer than we all expected, too. We had all left our Goodwill clothing at the village, but now runners were ditching arm sleeves, nice runner shirts and more.

The theme this year was Boston Runs As One. And we truly did, especially that first 5K. There was no room to pass or be passed, and we all fell into a similar rhythm. I was right behind a shirtless guy who had written DONT SUCK on his back and a blind runner and her guide. And she was tough as nails. I kept thinking I would pass them and never did, as far as I know.

Once we neared the 10K and it loosened up a bit, I couldn’t help

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Track Time News

May 2014

Members of the Boston Fire Dept. preparing to run the marathon. A number of first responders to the bombings in 2013 took part as runners this year, including medical personnel who worked the night the surviving bombing suspect was arrested and brought in.

but high-five the kids. At one point, a runner had his little son running part of the course with him. I also saw some runners in St. Louis shirts.

And then I saw Team Hoyt, with 73-year-old Dick pushing his 52year-old son. It was just around the half mark and the crowd was going wild. I have a special needs teenage son, and I’m not sure I’d be able to push him a mile, let alone 26.2. I ran sidewise just for a bit to try to catch a better glimpse of such an amazing father and man. Dick was wearing full leggings and a long-sleeve shirt under his Team Hoyt shirt and the heat was starting to take a toll on all of us. I couldn’t help but worry about him. But they made it, crossing the finish line together for the 32nd time, which is just so incredible.

After that, I thought the crowds would thin a bit, but they were still as loud, celebratory, and supportive as they had been at the start. I still put on my headphones, ready to listen to my tunes and find my rhythm, which was starting to fade. But I ended up ditching the headphones at a water stop a couple of miles later.

At the third Newton hill I started my usual mini surge near the top, but the crest kept seeming to get farther away. I had quit sweating, too; not good. At the fourth hill, Heartbreak Hill, I walked. Not a proud moment. But that’s when I spotted people in the crowd cheering for me. That carried me another mile or so.

By then, I was a trainwreck. The tummy wanted nothing added to it. My legs needed their Gu, but I couldn’t even swallow it. The streets were soaked with water and Gatorade and who knows what else, and I could barely pick up my feet high enough to avoid tripping on all the crushed cups.

By the time I made it to Boston itself, I was right along the rails at the side so I wouldn’t get in the way of other runners. I know I must have looked like hell, but so many in the crowd were cheering for me and I didn’t want to let them down.

Old South Church, just past Then came the best the finish line. The flags are stretch of any race still tattered from the bombanywhere ever: right on ing. On race weekend, church Hereford, left on Boylston. members handed out tens of In that final stretch, I thousands of hand-knitted saw four runners carrying scarves for the runners. I another runner who had wasn’t able to get a scarf in collapsed. I saw three guys Boston, but one of the knitters put me on her wait list and she running together, each said she will send me one. with a prosthetic right leg, and one carrying the American flag. Seeing their pride, hearing the crowd roar ... that will stick with me forever.

Two weeks later, I’m still not crazy about my time. But in the scheme of things, it means so little. I got to see so much, and I’m so thankful to have been there. The power of the human spirit is really an incredible thing.

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May 2014

Ask Styles!

Is it cool to wear my race shirt to run in that race?

Q: Hey Styles, what is the proper protocol Q: Hey Styles, are headbands allowed durfor wearing a shirt received from a race? Can ing the spring/summer months? - Justin I. you wear the shirt during the race or should you wait until after? John H. A: Not only are they allowed, they are encouraged! Keeping the sweat out of your eyes so A: Great question John! When it comes to race you can see where you are going is pretty imshirts, I am in the camp it is better to portant. We can’t be out there bumpwait until after the race to wear it ing into each othe r, proudly. Maybe it is superstition, but that’s bad for busiI would hate to have something go ness. I also like a viwrong mid-race wearing the shirt, I sor, as it helps shade would never be able to let myself live my eyes and keeps that down. Throw it in your drop bag those UV rays off and put it on right after you finish, if my mug. Hats work you want. too, but my head Q: Hey Styles, how do you prevent gets pretty hot, so the Red 11s on your white running I prefer it be able shirt during the sweaty summer to breathe. Also, months? - Mike F. headbands allow The one and only you add some flare Mr. Styles.

A: Oh the dreaded bloody nipples. Can (bright colors) or show support for I say that in this column? If you haven’t experi- your favorite team (SLU, ND, etc.). enced this, you never want to; it is downright painful. I would head to one of our great local Disclaimer: Styles is not a professional. He is a running stores and purchase some Body Glide, just a guy that likes to run… every day… and Nip Guards, or the like. Good ol’ fashioned sometimes twice. For professional, help please band-aids seem to do the trick as well. If that contact a running coach, local running store, doesn’t work, try wearing red singlets instead physician, and, of course, the Google. of the white ones. Good luck!

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

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May 2014

Mailing Address:

Race Address:

Hills and Hollows RRCA PO Box 222 Valmeyer, IL 62295 Phone: 402-598-9178 Half Marathon Course Certification # IL-05013-JW

Valmeyer Fire House 626 South Meyer Ave Valmeyer, IL 62295 hillsandhollows@hotmail.com www.hillsandhollows.net

Half Marathon Course has a 3 hour time limit and closes at 11:00 A.M. Please do not enter to walk Half Marathon Half Marathon, 5K Run, 5K Wheelchair, 5K Fun Walk are different race events.

There will be no duplication of awards. No Awards, Medals or Times will be given for the Fun Walk.

Awards for 1st Emergency Response Personnel & 1st Active/Retired Military to complete the 5K and Half Marathon Race.

Packet pick up at Fire House 9/26 11:30am-7:00pm & 9/27 6:30am-7:30am

Same-Day Registration 6:30am-7:30am

If you have any questions please contact the race director at 402-598-9178 (cell phone). Good Luck on race day!

*** SPECIAL DEAL *** Groups of 5, register for the price of 4. All group registrations must be the same race event and must be submitted together via snail mail with completed entry forms and payment. +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Personal Information Please Print: (Detach here and save top of form)

First Name: ___________________________ Last Name: ____________________________ Initial: _____ Age on 9-27-2014 _____ Date of Birth ______/______/_______

Circle Gender:

Male

Female

Mailing Address: ___________________________________ City: _______________________ State: _________ Zip Code: _________ Phone Number: (______) __________-___________ Email Address: ____________________________________________________ Emergency Contact Name: _______________________________________ Relationship: ___________________________________ Emergency Contact Phone Number: (______) ________--___________ Cell Phone Number: (_____)________--__________________

Circle a Race Distance or Volunteer Entry until 8/31/14:

Half Marathon $60

5K Run $20

5K Wheelchair $17.50

5K Fun Walk $17.50

Entry after 9/01/14: Half Marathon $65

5K Run $22.50 5K Wheelchair $20

5K Fun Walk $20

Entry after 9/21/14: Half Marathon $70

5K Run $25

5K Fun Walk $25

Volunteer Circle Size: Youth Large

Small

5K Wheelchair $25

Click for online registration, which closes 9/21/14 Medium

Large

X-Large

2X-Large

3X-Large

After August 31, 2014, late entry and same day entry are not guaranteed a shirt.

Are you an Active Emergency Response Personnel? Department ______________ Active or Retired Military? Branch __________ How did you find this event? (Please circle one or two) Hills and Hollows Web Site

Race Flyer

Friend Recommended

Participated previously

Active.com Race Calendar

St Louis Track Calendar

Fleet Feet Sport Calendar

River 2 River Calendar

Road ID Calendar

RRCA Calendar

Big River Running Calendar

Workout Facility

Previous Race this year

Other: ______________

Signature: ___________________________________________ Date: _______________________ Parental Consent Signature: _____________________________ Date: _______________________ (If above is under 18 years old)

Pageto15 Please make checks payable Hills and Hollows RRCA

Saint Louis Track Club

Track Time News

May 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 Half Marathon is just $40 for SLTC members through June 29 ($55 for nonmembers)

Half Marathon

5K & Youth Run

Low entry fees! The Half is iust $55, or $40 for SLTC members & law enforecement, through June 29.

Long-sleeve technical shirts for all entrants Finisher medals IRU DOO +DOI 0DUDWKRQ ÀQLVKHUV 6WDUW DQG ÀQLVK DW &HQWHU RI &OD\WRQ Parking available at start.

7am start for walkers. Runners start at 7:30am.

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 16

Saint Louis Track Club

Track Time News

May 2014

Yoga: How it Benefits Athletes and EVERY Body What is Yoga?

While many think of the physical “stretching exercises” as a definition of yoga, the practice goes far beyond developing body flexibility. The actual word “yoga” means “a union” or a joining together, and according to ancient texts, it means the quieting of the changing states of mind.

In practicing yoga, we join together body, mind, and spirit. While the origin of yoga is debated, the benefits of yoga practice should not be.

Most people live in a tornado of thought and activity, filled to the brim with ideas, emotions, obsessions, etc. The complete practice of yoga unites the physical postures, known as asana, with breath, inquiry, and mindfulness, reminding us to not react to the storm even while living in its eye.

Types of Yoga In the west, the most practiced yoga styles are based in hatha [pronounced ha - ta] yoga. These are some of the common variations of hatha yoga: power vinyasa, ashtanga, jivamukti, iyengar, anusara, and bikram. Each one has its proponents and will naturally attract certain students. Some are athletic, some are slower in pace, and others are more meditative. The most important thing to understand when beginning yoga is to remember that yoga fits every body. If at first you do not like the style or teacher you have visited, try another style or another teacher. There are endless combinations, and one will feel right for your unique needs.

One common misconception about yoga is that one class can fix all of your issues. Yoga is a process. Use it as a vehicle to other greater things.

The biggest mistake to be made when thinking about yoga is not beginning or giving up after a first class because you are not cured. Also remember that yoga is not a religion, but a tradition and a way of being.

Most importantly, know that yoga is good for young and old, flexible and inflexible.

Benefits of Yoga While modern western yoga practitioners use yoga as a wellness tool for lowering stress hormones, namely cortisol, ancient yogis used it as a path to spiritual enlightenment. Living a moral life, stretching, strengthening, breath awareness, and meditation were all practiced as part of a path to higher levels of consciousness. Whatever your reason for practicing yoga, you will find many benefits, including increased strength, enhanced flexibility, better sleep, enhancements to the immune system, and increased mind control and focus.

Studies are showing that yoga can help in maintaining health and wellness, addressing many areas such as: posttraumatic stress disorder, addictions, anxiety, asthma, cancer, carpal tunnel syndrome, depres-

sion, diabetes, epilepsy, fibromyalgia, heart disease, irritable bowel syndrome, infertility, insomnia, menopause, multiple sclerosis, plus many more.

Yoga for Athletes As an athlete, certain yoga poses, such as the full splits, might never be within your reach, but focus, strength, agility, and clarity of mind should be at the top of your agenda to achieve continually aggressive goals. Athletes are at a competitive disadvantage nowadays if they don’t practice yoga. Many individuals (Shaquille O’Neal and LeBron James, to name some) and teams (Philadelphia Eagles, Denver Nuggets, for example) are finding their way to yoga for its benefits in increasing strength and flexibility and creating acute mental focus. Your yoga practice should always be centered around your ability and training cycle and target your unique needs.

Bernie Violand, a master’s runner who has been competitive in the sport for almost 20 years, says, “Yoga has been instrumental in helping my running career.

It has improved both my flexibility and strength tremendously, especially my hamstrings, lower back and hips.”

Violand attends class four to six times a week and attributes much of his running longevity to yoga. “Yoga has also demonstrated to me how to focus and relax at the same time, and if I could only do one type of exercise the rest of my life, it would be yoga.”

How to start It is easy to incorporate some simple yoga poses that take no more than 10 or 20 minutes to complete after a workout. These don’t need to be done every day, but you will realize the best results when practicing four or five times a week over time. Yoga can help you be more in tune with your body, overcome nagging injuries, and restore your body and mind. There is no need to be flexible nor familiar with yoga to attend any class, but seek a qualified instructor who works with beginners and athletes.

Julie Bergfeld is the owner of Metro Power Yoga, a yoga studio located at 935 South Kirkwood Road in Kirkwood, Missouri. She is Yoga Alliance certified at the 500-hour level and one of only two Certified Baptiste Power Vinyasa Yoga Teachers in the state. Bergfeld is also a competitive master’s runner who has run more than 20 marathons and several ultra marathon races. She claims her successful post-collegiate career began as a direct result of her yoga practice, which she has enjoyed for almost 15 years. Her website is www.metropoweryoga.com and she can be reached via email at julie.bergfeld@metropoweryoga.com.

Page 17

Saint Louis Track Club

Track Time News

May 2014

Thursday, June 5, 2014 at Saint Louis University High School

If you like running… or sports… or having fun in any way then you CANNOT MISS this event! For $5 you help a family in need and you get to see 10 exciting races including the region’s best high school athletes racing one mile and 100 meters, and some of the country’s best professional men and women running 800 meters and one mile as fast as you’ll see almost anywhere in the entire world!

Plus, you’ll love the carnival-like atmosphere complete with music, food, giveaways and more.

SCHEDULE OF EVENTS 6:30pm GO! St. Louis Healthy Kids Mile 6:45 GO! St. Louis Middle School Mile 7:00 National Anthem & Introduction 7:05 UMB Bank High School Girls 100 meter dash prelims 7:15 UMB Bank High School Boys 100 meter dash prelims 7:20 First Bank Junior High Invitational Girls Mile and 7:30 First Bank Junior High Invitational Boys Mile 7:40 St. Louis Injury & Rehab High School Girls 800 meter run 7:50 St. Louis Injury & Rehab High School Boys 800 meter run 8:00 Athletics Sports Medicine High School Girls Mile 8:15 Speed Factory Athletics Women’s 800 meter run 8:20 UMB Bank High School Girls 100 meter finals 8:30 UMB Bank High School Boys 100 meter finals 8:40 Athletics Sports Medicine High School Boys Mile 8:55 Saint Louis Track Club Men’s Mile There will be $4,600 in total guaranteed prize money for both the women’s 800m and the elite men’s mile. The races also feature $1,000 bonuses for a sub-2:01 800m, a sub-4 minute mile and for a meet record in the Men’s Mile (3:55.29).

Page 18

Saint Louis Track Club

Club news and notes March Membership: 11 new members and 41 renewals, totaling 109 individuals.

The possibility of creating a formal racing team was discussed. Two area runners were in attendance to present a proposed plan.

The board voted to make a donation to Girls on the Run and sponsor their 5K race.

Timing bids for open races were reviewed and voted on.

Preparation for Spring Through St. Lou is underway. Volunteers will be needed to assist. The club annual picnic will be held after the last race on May 25 at Creve Coeur Park.

Discussion on planning for the 2014 St. Louis Half Marathon began. Interested race director candidates will be contacted and RFPs will be sent to shirt vendors.

The venue and dates of the remaining open board meetings in 2014 were discussed.

The marathon training group run dates will be finalized soon.

The possibility of SLTC bidding for a USATF championship race was discussed.

Track Time News

May 2014

Join us at Schlafly for our next social run!

Our next club group run and social is set for this Monday, May 19 starting from Schlafly Taproom downtown. The run starts promptly at 6 p.m., with a social hour immediately after. Enjoy your first drink compliments of Schlafly, but donâ&#x20AC;&#x2122;t forget to tip your server!

Group runs and socials will be held once a month at one of Schlaflyâ&#x20AC;&#x2122;s locations on the third Monday of the month. We have routes of varying distances for all ability levels, and this group run is open to all SLTC members.

The St Louis Track Club is happy to announce Schlafly as our new corporate wellness partner. We are excited to have their employees as new members!

Page 19

Saint Louis Track Club

Track Time News

26 Miles - 385 Yards

Page 20

May 2014

Saint Louis Track Club

Track Time News

May 2014

Spring is a great time to rack up miles for Team SLTC! The first quarter of 2014 has seen some big numbers from our Team SLTC participants!

We already have triple-digit points! These totals are only going to get higher with spring in full swing. Don’t forget, Track Club events count as double points whether you race or volunteer. Both the Spring Through St. Lou and Pace Series offer excellent opportunities to boost mileage. If you’ve raced in an SLTC shirt, just email us at office@stlouistrackclub.com to record your miles.

Just wanted to get a few more miles added onto my total for 2014! Here is my photo finishing the GO! St. Louis Half Marathon on 4/6/2014, proudly sporting my brand new yellow singlet purchased at the GO! Expo! Cannot wait until the pace series starts, I didn’t realize the fun of the pace series was the guessing of your time! :) -Melissa Keller

Left, Gabriel Sison at the Main Street Mile in Belleville, lll., on January 25, 2014. Gabe took 1st in my division.

Right, Melissa Keller at the Frostbite Series 5K on Feb. 8, 2014.

Page 21

Saint Louis Track Club

Track Time News

May 2014

Will Run for Food

Pasta primavera: veggies for everyone!

Everyone knows vegetables are good for you, and this pasta is a great way to get lots of feel-good nutrients into your system without making it feel like a chore. One of this dish’s standout qualities is its versatility. Someone in the family not a fan of zucchini? No problem, use carrots instead.

Mushroom allergy? Cool, add some asparagus.

This recipe works with pretty much any hearty vegetable that you would use in a stir-fry. Some of my favorites are squash, zucchini, mushrooms, and carrots.

The balsamic sauce is what really brings out the flavors in the veggies and makes the dish mesh. It’s great as a salad dressing, too, so save the leftovers!

If all of that still isn’t good enough for you, it also calls for a few ounces of dry white wine, so you’ll have an open bottle to enjoy with your dinner!

Sauce ·½ cup Balsamic Vinegar ·¾ cup Olive Oil ·2 tbsp Dijon Mustard ·2-3 tbsp Brown Sugar (or to taste) ·Pinch of minced Garlic (minced) Everything else ·1 lb Pasta (I prefer angel hair) ·Chopped veggies of choice (eg, zucchini, squash, carrots, mushroom, onion, asparagus, broccoli) ·Parmesan cheese for serving ·2-4 oz Dry white wine 1. Put all of your sauce ingredients in a container/ bowl/blender and incorporate thoroughly. I use a hand blender/food processor for this, but you could also whisk or shake it vigorously. Blending it emulsifies the ingredients so you don’t have to shake it before serving. Use what you’ve got!

2. Boil the pasta in water according to the package directions until al dente. Err on the side of being undercooked; it will get tossed in with the veggies and sauce later. Drain and set aside.

3. Add a drizzle of olive oil to a skillet and heat until shimmering. Toss in your veggies and saute until

Top: All of the veggies! Here we have squash, zucchini, carrots, mushrooms and broccoli. Bottom left: The battle station! Fresh pasta is awesome in this recipe, it really soaks up the balsamic sauce. Cat optional. Bottom right: The finished product (wine not pictured).

soft and starting to brown a bit. Add the wine and, if desired, additional garlic.

4. Toss your cooked pasta noodles in the skillet and stir in the balsamic sauce until the veggies and noodles are evenly coated. I typically use about half the prepared sauce, but you can adjust the amount to your liking.

5. Serve up a plateful of the goodness and top with a hearty sprinkle of parmesan (I like mine with cracked black pepper, too). Pour yourself a glass of wine and kick back.

Page 22

Saint Louis Track Club

Track Time News

May 2014

May calendar of events Tues 6th

Racewalkers Club of St Louis SPRING TUNE UP SERIES

1600M racewalk

Thurs 8th

Racewalkers Club of St Louis SPRING TUNE UP SERIES

1600M racewalk

6:30pm, Pattonville HS Track, 2497 Creve Coeur Mill Rd. Maryland Heights, MO63043 ramonczuk@sbcglobal.net 6:30pm, Pattonville HS Track, 2497 Creve Coeur Mill Rd. Maryland Heights, MO63043 ramonczuk@sbcglobal.net

Sat 10th

YMCA Schoolhouse Rockin' Half Marathon

13.1M

7am, YMCA, #1 Town Center Drive, Maryville , IL 62062

4.5M run tour 5K, .5M kids run, Pirates & Princesses 5K, .5M kids fun run, preschool toddler dash dash St Louis Running Tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com 8am-5K, 9:30am-fun run, Discovery School, 810 Obernuefemann Rd, O'Fallon, IL

one.movin_momma@yahoo.com

(facebook: Pirates and Princesses 5K for Discovery School) Girls on the Run Community 5K, 1M fun run 28th Annual Mayfest 5K & Kids' 1 Mile Run

Jaguar 5K

5K, 1M fun run 5K, 1M youth run 5K, 1M fun run, kids dash

27th annual St Charles Co. Golden Games Track & Field events for ages 50+ (1500m race walk, 100m , 800m, 200m, 1500m Track and walk, 400meter, shot put, discus, long field for jump) (packet) ages 50+ All Roads Lead to Shiloh Hill half marathon & 13.1M relay

13.1M relay

2nd Annual Hope for Dr. Walters 5K

5K

SLTC Spring Thru the Lou racing series #3 5K

(volunteer)

8am, Perry Park Center, Perryville, MO 573.547.PARK 8:30am, Edgar Road Elem., 1131 Edgar 314-918-4536 or Rd, Webster Groves, MO 63119 jordan.brad@wgmail.org

9am, Fort Zumwalt East, Executive Drive, St Peters, MO 9am, Salty Dawg to Shiloh Hill Tavern, Chester, IL 9am, 3130 Veterans Memorial Drive, Mt. Vernon IL

9th annual Karen for a Kause 5K Fun Run, 5K, 1M, 1 Mile Walk & Children's Mad Dash kids dash

Sun 11th

8am-5K, 7:45am-1M fun run, Soldiers Memorial, Downtown St Louis

9:30am Frontier Park (downtown St. Charles, MO)

tiffbeck83@gmail.com

636.947.5009

8am, Tower Grove Park, St Louis

Healthy Kids Running Series

4.5M run tour Kids series: 50yd,

Tues 13th

Racewalkers Club of St Louis SPRING TUNE UP SERIES

1600M racewalk

Thurs 15th

Racewalkers Club of St Louis SPRING TUNE UP SERIES

Sat 17th

Go Army 5K

1600M racewalk 5K, kids fun run

St Louis Running Tour

4.5M run tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com

Grant Illini 5K Run/Walk

5K

8am, Grant Middle School, 10110 Old Lincoln Trail, Fairview Heights, IL

St Louis Running Tour

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com 5:30pm, Maryville Univ. Soccer Field, St Louis, 63141 mkaufman@maryville.edu 6:30pm, Pattonville HS Track, 2497 Creve Coeur Mill Rd. Maryland Heights, MO63043 ramonczuk@sbcglobal.net 6:30pm, Pattonville HS Track, 2497 Creve Coeur Mill Rd. Maryland Heights, MO63043 ramonczuk@sbcglobal.net 8am, Scheve Park, Mascoutah, IL

Play Hard for Preschool 5K and Childrenâ&#x20AC;&#x2122;s 5K, youth Mad Dash dash

8:30am, Bales Park and Katy Trail, St Charles, MO

Community Hope Center Family 5K Walk/Run

8:30am, Bethalto (IL) Village Hall, 213 N Prairie St, Bethalto, IL

5K

Page 23

GoArmy5K@gmail.com

hopecenter5k@gmail.com

Saint Louis Track Club

Track Time News

Bark in the Park 5K, 1M Walk for Animals 5K, 1M & Pet Festival walk

1st Annual Walk and Run for Wishes

5K, 2K 5K, costumed

9am-5K, 10am-walk, Cricket Field, Forest Park, St Louis, MO bark@hsmo.org 9am, Schoendienst Field, Germantown, IL 62245 618.523.7010 9am, SIUE, 1 Hairpin Dr, Edwardsville, IL 62025

Armed Forces Day 5K Run/Walk

5K

9am, Jefferson Barracks/Sylvan Springs Park, St Louis armedforcesday5K@yahoo.com

Caritas Family Solutions 1M Family Walk & 5K Run

5K, 1M walk

9:45am, SIU-Edwardsville Parking Lot, Edwardsville, IL

Ferguson Twilight Run 5K, 10K

5K, 10K 6pm, Ferguson, MO 5K & 1M, .5M, .25M youth runs 7:30am-5K, St Louis Zoo, Forest Park

10th Annual Bulldog Dash

Sun 18th

Make Tracks for the Zoo 5K, plus 1M, .5M and .25M youth runs

SLTC Spring Thru the Lou racing series #4 2M

St Louis Running Tour

4.5M run tour

RiverTownRun Half Marathon and 5K

8am, Town & Country Fairgrounds, 13.1M, 5K Washington, MO 63090

Mon 19th

SLTC Social Run and Gathering for SLTC members

Sat 24th

Duck Waddle 5K

Sat 24th

Odin’s Goose Creek Classic 5K

5K 5K, youth run

St Louis Running Tour

4.5M run tour

CDM Mind and Body 5K Health and Fitness Event Fort Scott CC Volleyball’s Color Run Senior Olympics Track and Field (brochure)

Social run

5K 5K, youth 1M Track & field

Sun 25th

SLTC Spring Thru the Lou racing series #5 and SLTC Picnic 5M

Mon 26th

St Louis Running Tour University City Memorial Day 10K, 5K and fun run

dwayne@fergtwilightrun.com, 314.395.2430

8am, Rock Spring Park, O’Fallon, IL

2-person Ballwin Race Series: Conquer Castlewood team Team Adventure Race (teams of 2 canoe canoe, the Meramec, then trail bike and run). bike, run

Sun 25thMon 26th

May 2014

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com rivertownrun@gmail.com, 636.239.7652 x318

8am, Castlewood State Park

mstruemph@ballwin.mo.us

6pm-run, 7pm-social Schlafly Tap Room, Downtown St Louis 7:30am, New Town Triangle Park, St Charles, MO

office@stlouistrackclub.com, 314.781.3926

8am, Odin, IL 8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com 8am, Cardinal Ritter College Prep, 701 N. Spring Ave, St. Louis, 63108

event@cdmmindandbody.org

9am, Fort Scott, KS

lindsayh@fortscott.edu

Gay Field, Clayton, MO

(online registration info)

8am, Creve Coeur Park, Maryland Heights, MO

4.5M run tour 10K, 5K, fun run

8am, Kiener Plaza, Downtown St. Louis (500 Chestnut St, 63101) joe@stlrunningtour.com 7:30am, 9:30am-fun run, University City, MO

The Glik's Highland Lions Biathlon, (5M Biathlon & Run+15 Bike, 5M standalone run as well) 5M run 8am, Lindendale Park, Highland, IL The Grape Race at Chandler Hill Vineyards benefiting “FOCUS Marines Foundation”

10K, 5K

9am, Chandler Hill Vineyards - 596 Defiance Road, Defiance, MO 63341

Fri 30th

Hope Glows 5K Glow Run and Kids Dash

5K glow run

9pm, Tri-Township Park, 409 Collinsville Rd, Troy, IL 62294

Sat 31st

Katy 80 6-person (or 3 person), 80-mile trail relay

80-mile trail relay

6am-first wave, Confluence to Katy Trail to Augusta, MO

Page 24

314.862.1188, Mike@bigshark.com

christopher.andrews@cancer.org, 618.401.7427