September 2016

September 2016

Vol. 46, Issue 9

Volunteers Needed!

The 37th Annual St. Louis Half Marathon and Clayton Police 5K needs you on November 6th!

The 37th Annual St. Louis Half Marathon and Clayton Police 5K will be held on Sunday, November 6th. It takes over 150 volunteers to put on this event, and we need your help to ensure this St. Louis tradition is a roaring success!

Plus, volunteering is a great way to give back to the St. Louis Track Club, meet other members of the running community, and cheer on a friend or family member at the race—all while supporting the Special Olympics.

Wanna volunteer? Choose your day(s)!

Friday: Set-up Saturday: Set-up and packet pick-up Sunday: Packet pick-up, course marshaling, water stations, finish line and clean up We are very flexible with scheduling, so let us know what works for you!

Go to the St. Louis Track Club website, click on the St. Louis Half Marathon tab and scroll down to “Volunteer” to review volunteer assignments and to sign up directly. You can also contact Christy Polk at christy.polk@stlouistrackclub.com or call the SLTC office at 314-781-3926.

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

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

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

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

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

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

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

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

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

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

Paul McGee & Rae Mohrmann

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

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

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

Mike Orrico

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From the President: Corps of Volunteers I hope everyone is enjoying the final weeks of summer. I, for one, will miss the pool parties and barbeques. But I have to admit I’m excited for cooler temps for running.

August was a busy month for the Orricos. My boys headed back to school, I started coaching soccer and my favorite event of the year took place, the Corps of Discovery Trail Race. As a race that I helped create and direct, the event holds a very special place in my heart.

I remember the Saturday morning over 5 years ago when my friend Ryan Yoch and I were running laps on the trail. We discussed how cool it would be to have a race there, and the mighty wheels in our brains started churning. We left the trail uncertain whether or not we could make the race happen, but after several phone calls and many meetings, the Corps of Discovery was born.

It has grown every year since.

To me this race is more than just an event. It serves as my annual reminder of how awesome my friends are. My friends—both runner and nonrunner—have stepped up each year to help create and support this race.

I am amazed by how many people it takes to put on an event like this and by how many people step up the plate each year. I would need another column to name each and every one of them. This race truly cannot happen without them, no matter how big or small the helping hand. For that, I am forever grateful. Even more, these volunteers don’t ask for anything in return. I guess they see it as a way to give back to the running community, the Lewis and Clark trail and their friend. One day I promise to return the favor if I am ever able.

If you ran Corps of Discovery this year or in the past, I hope you made a point to thank the volunteers out on the course. You can bet that I did.

It’s likely that as you’re reading this, I will be on a

beach in Telum, Mexico, with a Rum Runner in hand, celebrating 10 years of marriage to my beautiful wife and #1 fan, Erin. When I return, I look forward to making a big push towards our St. Louis Half Marathon coming up in November… my second favorite event of the year!

Hasta Luego!

Mike Orrico, President St. Louis Track Club

presented by

“Nobody does t-shirts like the St. Louis Track Club does t-shirts.”

- Justin Timberlake* Check out the race shirts for the St. Louis Half Marathon and Clayton Police 5K! (Yes, they’re tech fabric!)

Half Marathon: Long sleeve, gender specific, tech t-shirt 5K: Long sleeve, gender specific, tech t-shirt

*The St. Louis Track Club cannot confirm Justin Timberlake actually said this.

St Louis Track Club’s

Marathon Relay 8am, Sunday, Nov. 20, Forest Park Four runners each runs a 3+ mile loop twice for a total of 26.2 miles.

Awards in 11 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+ (total team age is 200 years or more, any gender combination) CORPORATE (all from one corporation, any age, any gender combination) FAMILY (all from one family, any age, any gender combination) Top 1 each - MALE 160+ and FEMALE 160+ (total team age is 160 years or more) OPEN 240+ (any gender combination, age 240 or more) **MIXED teams are defined as 2 males, 2 females Optional/additional: Costume contest! All team members must be costumed Details at: stlouistrackclub.com/marathon-relay ..... Registration coming soon!

Check-in: Team Captain must check in on race day between 6:30-7:45am at the Lower Muny parking lot.

Cotton gloves to all participants. Refreshments during and after the event.

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The Grapevine: News and Notes from the St. Louis Running Scene

By Donna Springer Local Athlete Kerri Morgan to Compete in Paralympics in Rio

Local athlete Kerri Morgan will be competing in the Paralympics in Rio later this month. The event, which will take place September 7-18, features more than 4,350 athletes from over 160 countries. Morgan, 42, who is an employee of Washington University in St. Louis, will compete in the 100-meter and 400meter track events. It will be her third Paralympics.

Paralympic athletes have a wide range of disabilities, from vision impairment to limb amputation. Because of the variation, athletes are categorized according to impairment types. Morgan is a T-52, a designation that determines both her events and competitors. She will compete in wheelchair (5) track (T) races. The 2 indicates her degree of upper body function.

The DASA (Disabled Athlete Sports Association) in St. Peters is holding two events this fall. The Oktoberfest in St. Charles (MO), on September 25, includes a 5K, 10K and the 1-mile Root Beer Fun Run. The SSM Physical Therapy Run for the Mission, Maryville (IL), on October 22, includes a 5K and a 10K. Proceeds will benefit the DASA by providing funds for equipment, facility use and scholarships for training programs. Charity runners who fundraise a minimum of $100 can also earn entry into GO! St. Louis events.

“We need shadows and guides,” said Meghan Morgan, DASA Program Director. A “shadow” assists an athlete in a wheelchair by riding on a bike ahead of him to assure safety. A “guide” assists a visually impaired athlete by extending a towel or another type of tether and running ahead of him or her. The DASA covers race entry fees for the shadow and guide volunteers. If you’d like to volunteer to be a shadow or guide, contact www.dasasports.org.

Welcome Back, Phil Tomber!

Welcome back, Phil Tomber! Tomber returned to the Pace Series on August 10, treating runners to shaved ice, compliments of RIO Syrup.

Phil Tomber experienced two falls last summer and noticed weakness in his left arm and leg. His wife, who suspected a stroke, drove him to the emergency room. Tomber had suffered two strokes.

He was hospitalized for four weeks and underwent daily outpatient rehabilitation for the next six months.

Despite residual left arm and leg weakness, Tomber has been cycling and swimming every day and hiking with the Sierra Club. Earlier this summer, he traveled to Nevada and California for a four-week vacation. He even managed to participate in the St. Louis Track Club Pace Run Series, using his hiking poles to help him cover the distance.

“I’ve been lucky. I missed four months of work,” Tomber said of his rehabilitation, and his return to work at the RIO Syrup Company.

Tomber has promoted running through his work

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with RIO Syrup for 46 years. For over 40 years, he served on the St. Patrick’s Day Parade Run committee. He was chairman of the race in 1993. He is now one of five directors of the parade. Tomber’s son is also active on the committee.

St. Louis Athletes in the News

St. Louis Track Club President Mike Orrico and Jenny Schwartz of the Clayton Police Department promoted the 37th Annual St. Louis Half Marathon and Clayton Police Department 5K on KTRS 550 in August. This year marks the sixteenth year of the race. Proceeds from the Clayton Police Department 5K benefit Special Olympics of Missouri, which provides year-round training and competition for adults and children with disabilities.

Longtime St. Louis Track Club member Dottie Gray received national television coverage on Sunday morning, August 7. Charles Osgood of CBS News Sunday Morning interviewed Gray and several other senior athletes as “silver-haired celebrities” who “keep moving.” Dottie, 91, was profiled for winning gold medals at the Huntsman World Senior Games in St. George, Utah, as well as Senior Olympic competitions.

‘I was hoping to compete until I was 90,” Gray said.

“Now I hope to compete a few more years.”

This August, Gray and some of her family members volunteered at Olympian Joan Benoit’s Beach to Beacon 10K Road Race in in Cape Elizabeth, Maine.

Gray said Benoit knew her well from her previous visits. The following weekend, in Boston, Gray took third place in the 70+ division at the Memphis Soul 5K BBQ Run. Sister Madonna Buder was featured in the film, Unlimited Youth, as part of Nike’s Unlimited Campaign. The series exalts “both everyday athletes and the champion athletes who regularly push their limits.”

Sister Madonna Buder began running in 1978, after a priest highlighted the peace that can come from exercise. Buder progressed into triathlons and completed her first Ironman in 1985, at the age 55. At

age 86, she has completed over 45 Ironmans and holds the record for the 80-84 age group.

Big River Turns 10

Congratulations to Big River Running Company, which celebrated its 10th anniversary in August.

In 2004, Matt Helbig and Ben Rosario tossed around the idea of opening a running store during a run in Queeny Park. Two years later, Big River Running Company opened its flagship store in West County. The company started with one location and two employees.

Over the course of 10 years, Big River Running Company has expanded into four locations with nearly 30 employees. Even after moving to Flagstaff, AZ, to coach the Northern Arizona Elite program, Rosario stays in touch with his hometown.

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“Engaging the running community in an authentic way has been at the core of Big River’s mission from the beginning,” said Helbig. “The journey these last 10 years has been incredible, but I’m even more excited about the future as we remain focused on giving our customers the best possible experience.”

“Runners and walkers of all ages and abilities come to Big River not just to buy shoes but to socialize, to train, and to be a part of a true running and walking community,” said Katie Helbig, Director of Marketing. “Big River puts on clinics, hosts free group runs and training teams, mentors young runners, collects and donates thousands of shoes for the less fortunate, and partners with non-profits like Girls on the Run and GO! St. Louis.”

St. Louis Track Club Weekly Social Runs!

Wednesdays at 5:30 pm Departing the Forest Park Visitor Center. The paces range from 810+. All paces are welcome and we try to match up people when possible.

Big River Running has been recognized as one of The 50 Best Running Stores in America® by Running Insight and Competitor Magazine. Big River was also honored with the Ubuntu Award from Balega, a running industry award that recognizes excellence in community service and involvement.

3rd Monday of the month at 6:00pm

Have a story for The Grapevine?

Share your news and accomplishments through The Grapevine by contacting DSprin5574@aol.com or the Saint Louis Track Club office at office@stlouistrackclub.com.

Departing from The Schlafly Tap Room or Schlafly Bottleworks. Runs vary in length from 3 miles to 6 miles. All paces are welcome and we try to match people when possible.

Registration is open for the winter’s premier racing 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 through Dec. 2 ($85 after Dec. 2) and includes a race shirt. Or enter individual races for just $20.

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

Dates and distances: Saturday, Dec. 17: 3K or 12K Saturday, Dec. 31: 2M or 10M Saturday, Jan 14: 5K or 20K Saturday, Jan. 28: 4M or half marathon Saturday, Feb. 11: 3M or 15K

Premium sock offer: Special SLTC Sock Guy Socks are also available for purchase for $15 during registration

stlouistrackclub.com/frostbite-series

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with

Kim Yawitz, MA, RDN

A couple of years ago, I read an article in Outside magazine about ultrarunner and self-proclaimed fruitarian Michael Arnstein.

If you haven’t heard of Arnstein, he has completed a number of ultramarathons—including several first place finishes—on a diet consisting of little more than raw fruits and vegetables. How much fruit does he eat? In his interview with Outside, Arnstein reported eating 30 pounds of raw fruit per day.

I’m not suggesting that SLTC members do the same.

In fact, I’d advise against it. But most of us could stand to increase our fruit and vegetable consumption.

If you are among the 90 percent of Americans who do not eat the recommended 5 to 9 servings of fruits and vegetables a day, now is a great time to increase your intake! First, September is Fruits and Veggies— More Matters Month. Also, increasing your fruits and veggies will help fuel your training runs and establish a strong nutrition base for the St. Louis Half Marathon in November!

Fruits and vegetables offer many benefits for runners. Onions, red grapes, berries, and leafy greens are all high in antioxidants that can help combat inflammation resulting from long runs.

Produce has a naturally high water content, which helps you to stay hydrated. A diet high in fruits in vegetables helps maintain a healthy body weight.

Most people can achieve the desired 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables per day by filling half of their plates at each meal with produce.

To maximize the benefits, vary the colors as much as possible. The compounds that give fruit and vegetables their vibrant colors have different health perks.

If you are struggling to meet the guidelines, here are some ideas to get you started!

1. Place fruits and veggies in plain view. Research suggests that we are more likely to eat foods that are within our line of sight. (Hello, candy dish!) Place a colorful bowl on your counter and fill it with apples, oranges, nectarines, peaches, or pears. Tomatoes and avocadoes can also be safely stored at room temperature. When possible, store produce that needs refrigeration at eye-level.

2. Having trouble including veggies at breakfast? Load up omelets, frittatas, and scrambles with at least three vegetables of different colors (such as spinach, mushroom, and red

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pepper). You can also make great breakfast hash from a variety of root veggies, like beets, parsnips, or sweet potatoes.

3. Are you more of a smoothie-forbreakfast person? No problem! But if you haven’t been making your smoothies green, you are missing out.

Load up your blender with a couple of handfuls of spinach (you won’t taste it, I promise), or with a bit of avocado for extra creaminess from healthy fat.

4. Replace half the meat in your recipe with a vegetable. You can replace beef in tacos with lentils, or sausage in meat sauce with chopped, seasoned mushrooms. Experiment with some of your go-to recipes—you may like the new version even more!

5. Remember that frozen, canned, and

dried fruits and veggies count toward your daily goal. I like to keep bags of frozen stir-fried veggies on hand for when I run in the evenings. Paired with some instant rice and any lean leftover protein, they make it easy to prepare a healthy meal quickly.

6. Speaking of different forms of fruits and vegetables, have you tried dried fruit in place of gels during your long runs? Some studies suggest that raisins are as effective as many sport gels and chews. One ounce of raisins provides 22 grams of carbohydrate (which is identical to several popular brands) and 85 calories. If you want to try to make the switch, be sure to test this during a training run!

7. While the fiber in fruits and vegetables help the digestive system to work effectively, some runners experience

GI distress if they eat too much fiber prior to their workouts. If this is an issue for you, eat most of your fruits and veggies after your run if you work out in the morning. If you train in the afternoon or evening, limit fiber in the 3 to 4 hours prior to a run.

8. Finally, if you haven’t been hitting 5 to 9 servings a day, start slowly and increase your intake by one serving every couple of days to minimize gas and bloating.

Now that you have some tips for increasing your daily fruit and vegetable intake, take a cue from Arnstein and run to a farmer’s market to stock up on some local seasonal fruits and veggies! Happy Fall, everyone!

Kim Yawitz, MA, RDN

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

4th Annual Corps of Discovery Trail Race

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You’ve got questions.

Ask Styles

Hey Styles, The Olympics are still fresh in our minds. What were some of your favorite track and field stories that came out of Rio? – Matthew C.

As a true Olympics junkie, I was glued to the TV each and every day watching both the familiar— soccer, swimming and running—and the unfamiliar— handball, ping pong and team synchronized swimming. (I had no idea the approach to the pool was just as important as the routine inside of it.) But to keep this running-related, I’ve listed my top five US running moments of the 2016 Olympic Games:

She’s got answers.

4. Emma Coburn’s Steeplechase Bronze Not sure how anyone cannot be a huge fan of Emma Coburn. She’s very active on social media and is so engaging with her followers, you feel like you’re training alongside her. When she crossed the finish line and won the first US women’s steeplechase medal ever, I couldn’t help but jump out of my chair and scream. It was like watching a good friend realize her dream, even though we’ve never actually met.

5. Evan Jager’s Steeplechase Silver

ever: the men finished 3rd, 6th, and 34th; the women, 6th, 7th, and 9th. The future continues to be bright for US elite marathon running.

2. Jenny Simpson’s 1500m Bronze

This was the best finish for a US man in that event since 1952.

And seeing that he’s somewhat of a Wisconsin alum (he left the program early to follow his coach out west), I was pulling for him even more. Also? #manbungoals

3. The US Marathon Team Performances Pre-Rio, many experts thought the US was taking the best Olympic marathon team it’s ever assembled. They were correct. While we “only” came back with one medal (Galen Rupp, bronze), both teams had their best respective showings

This one is very personal as I’ve been a fan of Jenny Simpson since she was a Colorado Buffalo. I also feel a kindred spirit with her because we’re both dorky and passionate about everything in our lives. Her bronze medal, the first ever US women’s medal in the 1500m, was such a great moment for someone who has worked so hard and has remained such a great role model and cool competitor throughout her standout career. Feeling unmotivated?

Re-watch that final and I guarantee you’ll immediately

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head out the door for your run.

1. Abby D’Agostino’s 5K Semifinal If you saw the race, or any of the multiple replays, you know why this is a winner.

Runner trips and falls. Runner behind her falls on top of her. Both get up – one seriously injured – and through encouragement and tears, both finish. This is what running is all about. We form bonds, some of them with people we don’t even know, and support each other through the good and the bad. Kudos to Abby and New Zealand’s Nikki Hamblin for demonstrating the true spirit of the Olympics and (newfound) friendship.

My wife and I just registered for a late October 10K. Do I have enough time to get in shape before then? P.S. I haven’t run in two years.

-Mike K. Welcome back to the world of running, Mike. While I wouldn’t necessarily recommend jumping back in so aggressively after a long layoff, I don’t think all hope is lost on your quest to rock a 10K six weeks from now. Not knowing any additional details of your running background, my guess (and hope) is that your goal is to complete the race versus racing it. If that’s the case, you should be okay. Since you haven’t run in two years, I’d recommend taking the first 2-3 weeks to build a base, and if all goes well, add some workouts to the last 3-4. For example, try to get out for a few 1-3-mile runs at least 3 days a week during the first week, and then build that to 4 days the following week. I’d try to run a 5-mile long run at the end of the second week as a test. If all goes well, you can add some faster repeats (track work) and a faster steady run (tempo) to your later weeks, with the goal of running a 7-8-mile long run by the end of the week prior to your race. But remember: I’m not a coach. If you’re looking for a training plan, there are a ton of resources on the internet that will help you build a plan that works best for you.

September Events 9/7

Pace Series @ 6pm

9/14

Pace Series @ 6pm

9/19

Group Run/Open Meeting @ Bottleworks

9/21

Pace Series @ 6pm

9/28

Pace Series @ 6pm

October Events 10/17

Group Run @ Tap Room

November Events 11/6

St Louis Half Marathon and Clayton Police 5K

11/21

Group Run @ Bottleworks

December Events 12/17

SLTC Frostbite Series

12/19

Group Run/Open Meeting @ Bottleworks

12/31

SLTC Frostbite Series