Nov issue 2015

Saint Louis Track Club’s

Track Time News

November 2015

Vol. 45, Issue 11

36th Annual SLTC Half Marathon and 5k

Photos by Brent Newman & Megan Granda

Index: Grapevine.......................4-5 100-miler Report..............6

Board Election............9-11 News & Notes..................11

stlouistrackclub.com

Ask Styles..........................12 Volunteer Pts Form.......13

314.781.3926

Race Photos..............15-18 Calendar............................19

office@stlouistrackclub.com

Saint Louis Track Club

Track Time News

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

November 2015

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 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 Wendie Cummings Danny Stults Josh Aranda Justin Frederick Brian Kratz Mike Orrico Ryan Yoch Bob Chitwood & Mike Bahr Kevin Jokisch TBA Don Denham David James TBA Jill Akins Mike Orrico Paul McGee & Rae Mohrmann

SLTC Lifetime Achievement Award Winners 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 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

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Christy Polk Jackie Corn Donna Springer Tom Wiltsch

Saint Louis Track Club

Track Time News

November 2015

President’s Column

Thanks to all who made the Half Marathon Great!

St. Louis Track Club Members,

of all involved, we are able to make a tremendous impact on the Special With the 2015 St. Louis Track Club Half Olympics Missouri. Chief Murphy and Marathon and Clayton Police Departhis team, along with the St. Louis ment 5k behind us, I want to take this Track Club, take great pride in helping time to thank our partner the Clayton through this partnership!

Police department, our sponsors (particularly Centene, LaChance Vineyards, So, thank you to all who had an imand Peoples National Bank), the runpact on making the race a success! ners, our Race Director Kevin Jokisch, and of course all the volunteers for I hope everyone had a successful and helping make this year’s race a success. injury free fall racing season. Looking forward to seeing everyone at the It was also great to see so many who Frostbite Series! have had a great influence on the club over the years, along with some new Mike Huelsmann, President faces. Because of the contributions St. Louis Track Club, est 1970

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Saint Louis Track Club

Track Time News

November 2015

The Grapevine

By Donna Springer

MO’ Cowbell course continues to be a crowd-pleaser

Andrea Karl, 2:55:53. First overall finisher in the half-marathon was Mike Aitken, time 1:12:55; first female was Heidi Schmidt, time “Nearly 5,000 runners hit the streets of 1:25:15.

St. Charles the first Sunday in October to “I love the course,” said half-marathoner celebrate MO’ Cowbell, a local al favorite Rhonda Saltzman. “I had good pacing. The because of its flat, fast course, once again spectator support was good. There is a big showcased historic and unique neighborhill where people hold up signs. Being from hoods, scenic river Saint Charles, the race has a local feel.” views and thousands Rhonda, who placed fifth of 130 women in of cowbells! New this her 50-54 female group, rated a special bib year, the marathon as a “MO-Riginal,” a runner who has done course took a trip over the Missouri River along all five of the MO Cowbell events. She rated designated parking when she was recruited the Veterans Memorial at the expo to sing the national anthem at Bridge (Hwy 364) into St. Louis County. Runners’ Village had a lot of the start.

Big River Running Company is oiling activity, as well with the addition of MO’ VIP, wheels for next year’s race, Sunday, Octofeaturing smoothies, stretching, and private, ber 2, 2016. www.MOCowbellRun.com. Big indoor restrooms, and the MO’ Kid Zone, River Running Company is also gearing up which featured an obstacle course for kids and their family! But the most notable addi- for “Cowbell Uncorked: OFF ROAD, Saturday, May 7th.” tion to this year’s race: MO’ Big Bell, a 100lb steel bell participants could ring if they “The only BaseCamp trail relay in the reearned a personal best! Plus MO’ Cowbell gion,” Kerin said. “Teams of five runners take “swag” is some of the best out there: techni- on 62 miles in three separate loops, a 10K cal race shirt, high-quality finisher’s medal, and two 5K loops from the BaseCamp. Unsports bag, cowbell car sticker, course suplike your traditional relay race, where runport and commemorative cowbell! Another ners spend all day cooped up in a car, teams amazing year for this community event,” set up a tailgating site at Augusta’s beautisaid Kerin Miller, event director for Partners ful Klondike Park and hang out with other in Progress of Greater St. Charles. teams while runners wait to run! Teams enjoy live music, great food and other activiThe overall male winner of the marathon was Marshall Phares, time 2:42:01; the over- ties throughout the day! Perfect for friends and family to join the fun, tailgate and supall female winner, fifth overall finisher, was

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Saint Louis Track Club

Track Time News

port the team! Registration opens January 2nd. Runners receive a technical race shirt, wine-themed finisher’s medal, wine glass and more! The tagline says it all: Tailgate.

Run. Repeat! www.CowbellUncorked.com.”

November 2015

which runners ran multiple laps around Belle Isle.

Bring some chess pieces to enjoy new tables near Steinberg!

“Check” out the four concrete chess tables north of Steinberg Skating Rink when winding down after Frostbite Series Races.

“Andy and I just returned from the Detroit The tables were donated by The Chess Free Press Marathon, where Andy did the Club and Scholastic Center of Saint Louis. half and I did the marathon,” said Alison The tables are part Bourey, Oct. 22. of a renovated The race boasts itself as an international plaza area which race, as runners cross into Windsor, Ontaroffers year-round io, between miles two restrooms, and and three. It also boasts all-season drinkitself as an underwater ing fountains. If warm enough, and of the race, as runners pass mental capacity to play chess after comthrough the Detroitpleting your race, bring some chess pieces.

Windsor Tunnel underForest Park Forever and The Chess Club neath the Detroit River. and Scholastic Center are working toward “It is quite wonderful to on-site availability of chess pieces in the run over the bridge to future. Frostbiters can also note improveWindsor, Canada, at first light. There were a ments at the southwest corner of the park. combined 27,000 in the International half, A ribbon-cutting ceremony Oct. 29 comU.S. only half, marathon, marathon relay, memorated the completion of a $2 million and 5K. We traveled with several other improvement project, which included a members of the Big River Training Team: new trail into Forest Park, new traffic lights, Michelle Fitzgerald, Julie Michael, Jennicrosswalks, buffered bicycle lanes along fer Henderson, Colleen Mulholland, JeanOakland Avenue, and an almost one-mile nette Piromsuk, Barbara Rowland. All of us thought it well done. It did have flurries at sidewalk between McCausland and Hampthe start, and 12 mph winds, so there were ton Avenues. Turtle Park has also had major improvements, including a new drinking challenges. Our post celebration in Greek fountain and bottle filler (Forest Park ForTown was great fun with flaming cheese (OPA!) and platters overfull with Greek deli- ever News, October 20, 2015). cacies.”

Forest Park, Saint Charles, West Yellowstone, Montana, Detroit, or wherever, The Congratulations to Alison, who took secSaint Louis Track Club wishes you the best. ond place in her age group (F65-69) in the marathon. The Detroit Free Press Marathon Share your news and accomplishments with DSprin5574@aol.com or the Saint Louis Track dates from 1978. Its predecessor was “The Motor City Marathon,” first run in 1963, in Club office.

Flurries, Greek food highlight Detroit Free Press Marathon

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Saint Louis Track Club

A

Track Time News

November 2015

Conquering 100 miles

s George Sheehan has wisely said, “It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit.” Combine that with the quote “The first 50 miles are run with the legs, the second 50 miles with the mind,” and that sums up my experience of completing the Yellowstone-Teton 100 Endurance Race on September 19-20th.

I have to give a shout-out to my good friend Randy Hill for the recommendation about this event as a first 100miler. The scenery was spectacular, race well managed, and aid stations had fried bacon!

The Yellowstone-Teton race was a beautiful pointto-point 100-miler that started at West Yellowstone, Montana, and ended at Tetonia, Idaho, right at the base of the Grand Teton Mountains. Elevation was between 6,500’ and 7,000’, and the route was primarily on the scenic byways through the Caribou-Targhee National Forest. Yes, scenic byways meant asphalt pavement. Unlike most 100-mile trail runs, the route was primarily on roads. I have to say, the slightly harder surface made up for the fact that I wasn’t always looking down at a trail and worrying about tripping on rocks or roots.

Being a young 52-year-old, the main goal was to arrive at the starting line without any injuries and then to finish in the 34-hour time limit. My training began in January with a focus on completing a marathon, 50K and, 100K as a build up for the 100-miler. In addition, I worked on speed work and tried to race a 5K or 10k ev-

ery month. All said, my weekly mileage only averaged 36 miles. Now, I am not saying this training program works for everyone and truly believe we are all an “experiment of one.” However, not overtraining kept me injury free and still capable of finishing the 100 miler in a time of 26:07.

As crazy as this sounds, it was a lot of fun and I highly recommend the experience to all my fellow running friends. You will meet some incredible people at these events. Including: Lisa from Idaho who runs over 500 miles through Death Valley for charity, Krasse from Bulgaria who likes to do 350-mile self-supported winter events through Norway, David and Kevin from Florida who like the heat of running 7 days through the Sahara Desert, and Tim from Hawaii who enjoys a leisurely double IronMan to stay in shape. You will be surrounded by a tribe of people that hold down full time jobs, raise families and have a love for adventure. Just like you!

I truly believe that an experienced marathoner can finish a 100 miler… if you really want to. Keeping in mind that your pace may average a comfortable 15-20 min/ mile, the true challenge is the ability to dig very deep inside of yourself when the fatigue sets in and your brain is screaming to stop. That’s the fun part, and you don’t know unless you try.

Last but not least, I highly recommend laughing a lot during the 100-miler and not taking it your yourself too seriously, especially when you start hallucinating around mile 89.

--Ryan Yoch

Page 6

The region's premier winter race series!

Choose from one of two race distances on five different Saturdays, with no distance repeated. All within Forest Park.

Great for all ages and paces! Early start available for long-course walkers.

The series is just $75 and includes a race shirt, or enter individual races for just $20.

SLTC members save $20 on the series or $5 on individual races.

Dates and distances: Saturday, Dec. 12: 3K or 12K Saturday, Dec. 26: 2M or 10M Saturday, Jan 9: 5K or 20K Saturday, Jan. 23: 4M or half marathon Saturday, Feb. 6: 3M or 15K For more details and to register, go to:

stlouistrackclub.com/sltc-events/frostbite-series

St Louis Track Club’s

Marathon Relay ϴĂž͕ ^ƾŜĚĂLJ͕ EĹ˝Ç€Í˜ ĎŽĎŽÍ• &Ĺ˝ĆŒÄžĆ?Ćš WÄ‚ĆŒĹŹ Four runners each runs a 3+ mile loop twice for a total of 26.2 miles.

Awards in 12 Divisions!

Top 3 each - MALE OPEN, FEMALE OPEN and MIXED** OPEN Top 2 each - MIXED** 160+ (total team age is 160 years or more) AGE 200+ ͞ƚŽƚĂů ƚĞĂž Ä‚Ĺ?Äž Ĺ?Ć? ĎŽĎŹĎŹ Ç‡ÄžÄ‚ĆŒĆ? Ĺ˝ĆŒ ĹľĹ˝ĆŒÄžÍ• ĂŜLJ Ĺ?ÄžĹśÄšÄžĆŒ Ä?ŽžÄ?Ĺ?ŜĂƚĹ?ŽŜͿ CORPORATE ͞Ăůů Ä¨ĆŒĹ˝Ĺľ ŽŜĞ Ä?Ĺ˝ĆŒĆ‰Ĺ˝ĆŒÄ‚ĆšĹ?ŽŜ͕ ĂŜLJ Ä‚Ĺ?Ğ͕ ĂŜLJ Ĺ?ÄžĹśÄšÄžĆŒ Ä?ŽžÄ?Ĺ?ŜĂƚĹ?ŽŜͿ FAMILY ͞Ăůů Ä¨ĆŒĹ˝Ĺľ ŽŜĞ ĨĂžĹ?ůLJ͕ ĂŜLJ Ä‚Ĺ?Ğ͕ ĂŜLJ Ĺ?ÄžĹśÄšÄžĆŒ Ä?ŽžÄ?Ĺ?ŜĂƚĹ?ŽŜ Top 1 each - MALE 80-, FEMALE 80- (total team age is 80 years or more) MALE 160+, FEMALE 160+ (total team age is 160 years or more) ÎŽÎŽD/y ƚĞĂžĆ? Ä‚ĆŒÄž ĚĞĨĹ?ŜĞĚ Ä‚Ć? ĎŽ žĂůĞĆ?Í• ĎŽ ĨĞžĂůĞĆ?

KƉƚĹ?ŽŜĂů͏ĂĚĚĹ?ĆšĹ?ŽŜĂů͗ Costume contest! All team members must be costumed $10 per runner through Nov. Ď´, then $12 per runner. SLTC members may deduct $2. ZÄ‚Ä?Äž ĚĂLJ ĆŒÄžĹ?Ĺ?Ć?ĆšĆŒÄ‚ĆšĹ?ŽŜ͗ Î¨Ď­ĎąÍ˜ Check-in: Team Captain must check in on race day between 6:30-7:45am at the Lower Muny parking lot.

ZÄžĹ?Ĺ?Ć?ĆšÄžĆŒ ŽŜůĹ?ŜĞ ĆšĹšĆŒĹ˝ĆľĹ?Ĺš Ď­ĎŹÄ‚Ĺľ ŽŜ EĹ˝Ç€Í˜ ĎŽĎŹ Ăƚ͗

ĹšĆšĆšĆ‰Í—ÍŹÍŹÇ Ç Ç Í˜Ć?ƚůŽƾĹ?Ć?ĆšĆŒÄ‚Ä?ĹŹÄ?ĹŻĆľÄ?͘Ä?Žž͏Ć?ĹŻĆšÄ?ͲĞǀĞŜƚĆ?ÍŹĹľÄ‚ĆŒÄ‚ĆšĹšĹ˝ĹśÍ˛ĆŒÄžĹŻÄ‚Ç‡ÍŹ ŽƊŽŜ Ĺ?ůŽǀĞ Ć? ƚŽ Ä‚ĹŻĹŻ Ć‰Ä‚ĆŒĆ&#x;Ä?Ĺ?ƉĂŜƚĆ?͘ ZÄžÄ¨ĆŒÄžĆ?ŚžĞŜ ĆšĆ? ÄšĆľĆŒĹ?ĹśĹ? ĂŜĚ Ä‚ĹŒÄžĆŒ ƚŚĞ ÄžÇ€ÄžĹśĆšÍ˜

Saint Louis Track Club

Track Time News

November 2015

Vote for SLTC Board Members!

It’s time for Board elections! Vote for up to 6 candidates. Your member number is required and can be found in the greeting of your newsletter email; one ballot per household or membership number. Online voting will be open through noon on Dec. 20. Paper ballots and the last chance to vote will be at the open meeting/social run 6 p.m., Dec. 21, at Schlafly Bottleworks, where candidates can introduce themselves. Keep an eye out for an email with the voting link!

Brian Kratz I have been a Track Club member since 1998. I have run four marathons, 25+ half marathons, lots and lots of shorter distance races. I was able to put on a 10K in Mosul, Iraq, in 2004 from everything I had learned from volunteering at SLTC events. I have been retired from the US Army since 2008 and have worked at Boeing for over 15 years. My favorite SLTC event is the Frostbite series, as it gets me out during those cold winter days. I also used the marathon training group to run a 3:28 marathon and qualify for Boston.

Not only do I support the club by participating in numerous club races every year, but I also frequently volunteer at SLTC events. I service the club in a variety of aspects, including directing traffic at races, supervising at packet pick up and even helping clean up after a race.

I am dedicated to the benefits of running races, participating as a volunteer, and developing a positive running community in the club. I am enthusiastic and supportive of the track club and its mission.

larly until I moved to St. Louis from Kansas. Since then, I have completed many events including marathons and trail running!

Since moving to St. Louis in 2010, I have found almost all my connections to the St. Louis community through running.

I discovered and joined the Track Club during a first Frostbite Series (2010-11).

I was so motivated and excited about my first series that I even changed previously made plans to complete it.

Justin Frederick I wanted to take a moment to write a little bit about why I am interested in serving on the Board of Directors for the St. Louis Track Club.

I would love to be part of the board to bring my unique perspective; someone who never really enjoyed physical activities until 25 and discovered a passion for running at age 30. I also love how much our sport brings us together out on the roads and trails. It is important for me to give back to my community and to become civically engaged. I think this works best when you find something that compliments a passion you already have.

I do not have a typical athletic background. I began running off and on in 2007. I quit smoking that year and thought I would try running out to celebrate my new, healthier lifestyle. In 2009, I ran my first 2 races (5k & half marathon). I enjoyed it, but did not find myself running regu-

Running has truly become a passion for me, and I would love the opportunity to share that passion with others. I also see the SLTC as a way to welcome new people to our city (as a transplant this was important to me) every day, whether that be as a new resident or to the sport of running and

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Saint Louis Track Club

Track Time News

walking to someone who already lives here.

I, as a member, am very happy with the current direction the organization is heading and would love to assist in future change, growth, and development, including learning more about the behind the scenes work that goes into race management, partnerships, and community building, such as maintaining a healthy attendance at social events & runs. I would be excited to be part of the group that creates the next chapter of the SLTC history. Thank you for your consideration.

November 2015

edge and always moving in a forward direction.

Leadership is one of my strongest strengths and I strive to always lead by example. I managed promotional tours and special events nationwide for 6 years, developing many skills such as working with volunteer staff, leading hundreds of Kathy Pearman promotional staff and managing multi-million Originally from Sheboygan, Wisconsin, Kathy dollar events. I served as Director of Producgrew up running around her local track while tion for 5 years at St. Louis based experiential her parents exercised, and eventually turned marketing agency responsible for all hiring, that early training into success as a sprinter DOT management, production aspects and at the high school and collegiate levels. Afcontract negotiations and was directly responter stepping off the track and onto the roads sible for all permitting, client communication post-college, she has run numerous races of and ensuring events were set up properly. I various distances, with the 10-mile and half have produced hundreds of concerts nationmarathon being her favorite. Now into her 40s, wide with full staging, lighting and sound, she’s concentrating on staying healthy and secured artist contracts and was responsible holding her own against her fellow masters for all technical and artists riders. runners.

Mike Orrico Kathy lives in LaFayette Square with her My name is Mike Orrico and running has husband, John, and their basset hound, Lola. changed my life. I have served on the board She is the Senior Promotion Specialist with the for the SLTC for the last several years and American College of Chest Physicians and has thoroughly enjoyed helping over 10 years of experience in non-profit and make the club great. In adassociation marketing and communication dition with the help of the strategy. When she’s not running, Kathy enjoys SLTC board, I have the privireading as many non-fiction books as possible, lege of directing the Corps traveling, baking, and indulging in her dream of Discovery Trail race. We to be an amateur storm chaser. just completed the 3rd year for the event and continue Mark Russell to make it bigger and better I’m eager to use my experience I have acquired each year. I am very pasthrough my event marketing background sionate about running, and to assist in growing the St. Louis Track Club. in particular the St. Louis running community.

Marketing and producing outstanding events I enjoy running, volunteering, putting on races is a passion of mine, and I strive to give back and just talking with folks who share the same to the community that has been so supportive passion. I would like to serve again on the of me and my family. I am always looking for board to keep this great Track Club moving ways to keep an organization on the cutting forward.

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Saint Louis Track Club

Track Time News

My wife, Erin, and my 2 sons (Luca, 5, and Killian, 2) live in St. Charles, though my friends will say I have a 2nd home at the Forest Park Visitors Center.

Ryan Yoch Back in 1998, a good friend of mine convinced me to run my first marathon for Team in Training. The most I had ever run before was 8 miles in the Army and that was 10 years earlier and very reluctantly. After completing the Grandma’s Marathon on June 19, 1999, I was hooked on this crazy sport. Since then, running has been a very important part of my life. I have enjoyed watching my son (Jon) and daughter (Elena) run cross country in high school and to see them both continue to race after college. My wife, Ilonka, and I have also completed races together, including the Hershey Half Marathon in Hershey, PA, (a must for all people who love chocolate).

Give back and volunteer at the Frostbite Series!

My running milestones over the past 15 years have included both running Boston with my son Jon and completing 50 marathon/ultra distance events before my 50th birthday. During this time, some of the greatest joy of this sport has come from mentoring and coaching first-time runners in completing a 5k, half marathon, and marathon distances. This is truly a sport that allows all of us to give back and encourage others to accomplish things they never imagined. I am looking forward to helping new runners and joining my friends and family out on the roads and trails for another 50 years!

News and Notes

The Frostbite Series starts on Dec. 12 and will be on alternating Saturdays through Feb. 6.

The Frostbite Series is a challenging event, because there are usually 1,000+ participants, there are two distances for each event, and the distances range during the series from a 3k to half marathon.

Volunteers are particularly important for this series, and we traditionally struggle to get the necessary help. Please consider helping out! We need volunteers for set up and packet pick up, course marshals, water station, and the finish line on race day.

We need inside and outside help, and you can volunteer for one Saturday or all of them. We are very flexible with scheduling. Please sign up directly online (http://www.signupgenius.com/ go/10c0c4ca4aa22a4fa7-20152016), contact Christy Polk at christy.polk@stlouistrackclub.com, or call the office at 314-781-3926.

November 2015

-Volunteers and marketing were discussed for the St. Louis Half Marathon.

-The Frostbite Series and Marathon Relay are also upcoming.

-The banquet date is also reserved.

-There was discussion of moving the Corps of Discovery to the spring and the possibility of other spring events.

Improvements for the Cross Country Kickoff were also discussed. There are also two open positions to be filled, Volunteer Coordinator and Treasurer.

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Saint Louis Track Club

Track Time News

November 2015

Ask Styles!

How should I incorporate cross-training?

Q: I’m thinking about adding one day of cross training to my normal running routine.

Where should I put it during my week so it doesn’t affect my key workouts? – Jamie M. A: Cross-training, no matter what kind, is always a great addition to any training program, especially if you’re new to a regimen or are coming off an injury. First and foremost, if working with a coach, I’d communicate to him or her that you’d like to add a non-running activity to your week and let them guide you to the best conclusion.

If you’re not working with a coach, I find that swimming, cycling, or taking a leisurely walk the day after a long run helps get the blood flowing and promotes recovery.

Steamtown, Baystate, Toronto, and the Bayshore marathons. However, in my opinion, any course can be a BQ course if you train smart, race smart, and respect the distance. Good luck!

Q: Styles, you seem to enjoy all things running-related. Do you have a favorite running movie?

– Abby S.

Q: Qualifying for the Boston Marathon is on my bucket list. In your opinion, which races seem to boast the greatest number of BQs? – Vince S. A: As Casey Kasem always said, “Keep your feet on the ground and keep reaching for the stars.”

Every year Runner’s World, Competitor Running, and even the Boston Athletic Association itself, compile lists of the top Boston qualifying races (just Google “best BQ races” and you’ll find a bunch of results.) The usual suspects include Chicago, Grandma’s, Houston, Erie,

A: Wow, that’s a tough question, Abby, as there have been so many running-related movies made over the years. From the always classic Chariots of Fire, to the more recent and humorous, Run Fatboy Run, it really depends on what type of mood I’m in when I sit down with the old clicker in hand. That being said, I have two: The original Spirit of the Marathon is a documentary featuring six runners training for the 2005 Chicago Marathon. Since it focuses on both casual and elite runners, it’s a great inside-baseball type film on what it takes to do your best no matter your ability level. But for a no-holds barred, pump-me-up before a race film, my go-to is Without Limits, the story of Steve Prefontaine, starring Billy Crudup (please don’t get this confused with Prefontaine released a year earlier starring Jared Leto. That movie stinks).

--Kathy Pearman Disclaimer: Styles is not a professional. For professional help, please contact a running coach, local running store, physician, and of course the Google.

Page 12

SLTC Volunteer Awards Program The Volunteer Awards Program is the Track Club’s way of showing appreciation for those people, members and nonmembers, who so generously volunteer and assist at various Track Club events.

The following describes how this program is conducted.

How to Accumulate Volunteer Points  2 points: A volunteer such as a water station worker, traffic official, finish line worker, etc͘  4 points: A volunteer who has performed more than three hours of continuous volunteering͘  15 points: A Captain of a SLTC Event in charge of registration, results, traffic, water stations, finish line, etc.  25 points: A Race Director of a SLTC Event.  50 points: A Race Director of a SLTC Series Event, Awards Banquet Coordinator, Expo Booth Coordinator͘  100 points: A Race Director for a SLTC Major Event or Pace Series Coordinator.

Volunteer Awards 5-100 points: A gift certificate equal to $1 for each point earned over 5 points, with a maximum of 100 points. Volunteer Awards will be presented at the St. Louis Track Club Awards Banquet.

SLTC Annual Awards Banquet We invite all of our volunteers to join us at the SLTC Annual Awards Banquet, which will be held at ϲpm on Saturday, Feb. 2ϳ, at Favazza’s Rose of the Hill. Banquet tickets ǁŝůů ďĞ ĂǀĂŝůĂďůĞ ƐŽŽŶ͘

SLTC Volunteer Points Form Please return to Rae Mohrmann at 115 Georgia Ave, St Louis, MO, 63135͕ or email your information to raeruns@aol.com. Please submit points by &ƌŝday, Jan. Ϯ , 201ϱ

Name: Email:

Phone:

Points Task

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1.

2.

3.

4.

5.

Total points: Please circle where you would like to apply your gift certificate points: SLTC member dues

SLTC Apparel

Big River Running

Fleet Feet

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Saint Louis Track Club

Track Time News

December 2014

St. Louis Track Club Annual Awards Banquet All SLTC members and their families are welcome and encouraged to attend!

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Saint Louis Track Club

Track Time News

November 2015

Ferguson Middle School Girls on Track Support Event Offer encouragement, beverages to SLTC Half Marathon participants

Photos by Emily Keuhl & Michelle Conboy

Page 15

Saint Louis Track Club

Track Time News

November 2015

Celebrating the SLTC Half and 5k

Photos by Brent Newman & Megan Granda

Page 16

Saint Louis Track Club

Track Time News

Page 17

November 2015

Saint Louis Track Club

Track Time News

Page 18

November 2015

Saint Louis Track Club

Track Time News

November 2015

Upcoming Races & Events Date 11/14/2015

Race Grape Stomp 5k

Website Flyer

Distance 5k, 1 Mile Fun Run

Location Marissa, IL

11/14/2015

Longview Half Marathon

Website

Half-Marathon

Kansas City, Missouri

11/14/2015

Off-Road Orchard 5K

Register Here

5k, 1 Mile, Fun Run

Marine, IL

11/14/2015

Race for Home

11/14/2015

Maryville Turkey Trot 5K

https://www.ppcsi 5k, 10k, 1 Mile Walk nc.org/product_p/ race-for5k, 1 Mile accuracy Website run

11/14/2015

United Methodist Children's Home Turkey Trot

11/14/2015

Tower Grove Park, St. Louis, MO 63110 Maryville, IL

5k, Fun Run

Mt. Vernon, IL

Zion Lutheran Church Habi-trot Registration Form for Humanity

5K Run/Walk

Mascoutah, IL

11/21/2015

Chill On The Hill

Website

5k, 1 Mile

St. Louis, MO

11/21/2015

Dash 4 DC

Flyer

5K/10K Run, 1 Mile Fun Run

Washington, MO

11/21/2015

AdventureMax Springfield

Website

10k, Half-Marathon

Highlandville, MO

11/21/2015

Flyer

5k

O’Fallon, IL

11/21/2015

Knights of Columbus Turkey Trot Mattoon Santa Chase

Flyer

Half-Marathon, 5K

Mattoon, IL

11/21/2015

Noel Project 5K run / walk

Website

5k

Pontoon Beach, IL

11/21/2015

Run, Rundolph, Run

Registration

5K, 1.5 Mile Fun Walk Red Bud, IL

11/21/2015

Turkey Burn Off Trail Run

Flyer

3.5 miles

Perryville, MO

11/22/2015

SLTC's Marathon Relay

26.2 relay

St. Louis, MO

11/22/2015

Boots and Badges 5K

Website

5k

St. Louis, MO

11/22/2015

Jingle Bell 5K Run/Walk

Website

5k, 1 Mile, Tot Trot

Maryland Heights, MO

11/26/2015

27th Annual Gobble Wobble 5K Flyer Chesterfield

5k

Chesterfield, MO

11/26/2015

Belleville Thanksgiving 5K Run Website

5k, Fun Run

Belleville, Illinois

11/26/2015

16th Annual Chesterfield Turkey Trot

Website

5k, Fun Run

Chesterfield, MO

11/26/2015

Belleville Thanksgiving Day 5K

Website

5k, Fun Run

Belleville, Illinois

11/28/2015

Howell Holiday Hustle

Registration Form

12/5/2015

Gingerbread 5K Run

Website

5k, 1.5 Mile Fun Run / Sparta, IL Walk 5k, 1 Mile Belleville, IL

12/5/2015

Mid-County YMCA 5th Annual Run Run Rudolph 5K

Website

5k, 1 Mile

Brentwood, MO

12/5/2015

SNOWBALL SERIES - Queeny Website Park

3 Mile

Queeny Park

12/5/2015

St. Jude Memphis Marathon Weekend

Website

Marathon, HalfMemphis, TN Marathon, Marathon Relay, 5k & 1 Mile Family Fun Run/Kids‰ Marathon

12/5/2015

2015 Gingerbread 5k Run

Website

5k

Belleville, IL

12/12/2015

SLTC's Frostbite Series

3k, 12k

Forest Park, St. Louis, MO

12/12/2015

Holiday Hilltop 5k

Flyer

5k, 1/2 Mile Fun run

Shiloh, IL

12/12/2015

Santa’s North Pole Dash

Website

5k, 1 Mile

St. Charles, MO

Website

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