Track Time News - March 2018

MAR 2018

VOLUME 48, ISSUE 3

TRACK TIME NEWS ST. LOUIS TRACK CLUB

MONTHLY SOCIAL RUN/WALK

March 19 Schlafly Tap Room April 16 Schlafly Bottleworks

Come out and run or walk 3 or 6 miles with other club members and stay for a free pour of Schlafly beer or cider afterwards!

We are planning some new social runs in 2018 so keep an eye out!

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6136 Southwest Ave St. Louis, MO 63139 314-781-3926 office@stlouistrackclub.com The Saint Louis Track Club encourages running and walking for people of all ages and abilities.

Board of Directors

Race Directors

Rae Mohrmann - President John Harwell - Vice Pesident Renee Parks - Secretary Luke Padesky - Treasurer Amy Cadman Matt Coriell Craig Lindgren Bob Maher Jeff McPherson Jack Riegel Kate Stewart Steve Wasserman

Pace Series Don Denham and Oz Harper Corps of Discovery Mike Orrico St. Louis Half Marathon Kevin Jokisch Marathon Relay Rae Mohrmann and Paul McGee Frostbite Series Mike Bahr and Bob Chitwood

Staff Maggie Siemer - Executive Director Anna Jones - Webmaster ALL RIGHTS RESERVED The Track Time News is produced monthly. Reproduction of this newsletter in any form is strictly prohibited without the permission of the St. Louis Track Club.

WWW.STLOUISTRACKCLUB.COM

F R O M

R A E

T H E

P R E S I D E N T :

M O H R M A N N

Last month Punxsutawney Phil the groundhog saw his shadow and thus we are experiencing six more weeks of winter.

While many of you participated in our Frostbite Series (and we'd love to receive your comments), others have been hibernating and with spring approaching, are now waking up to the fact that you'd better start putting in the miles for spring/summer events. Â It won't stay cold and icy forever! Â We are in the St Louis area where we have four distinct seasons (you may argue that some of the seasons have gotten a little confused lately)!

Whether you are seeking a hard workout, tempo run, speed work or a leisurely walk with friends, lace up those running shoes and get outside. I'll see you out there either running or volunteering!

Happy Spring!

Rae

WWW.STLOUISTRACKCLUB.COM

MEMBER SPOTLIGHT To be featured in a future Spotlight, fill out this form:Â http://www.stlouistrackclub.com/member-area/member-profile/

RESULTS

The Frostbite Series lived up to its name this year!

Thank you to all of our members who ran and volunteered!

WWW.STLOUISTRACKCLUB.COM

Saint Louis Track Club

2018 Summer Pace Series Where the power of the pace exceeds the need for speed When:

Wednesday nights, June 6 through Sept. 26

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 6 2M June 13 3K June 20 5K June 27 2.5M

July series 2M July 11 July 18 3K July 25 5K Aug. 1 2.5M

August series 3K Aug. 8 Aug. 15 5K Aug. 22 2.5M Aug. 29 4.2M

September series Sept. 5 2.5M Sept. 12 5K Sept. 19 4.2M Sept. 26 3K

Wednesday, Oct. 3, 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.

2018 Cross Country Banquet Recap by Rae Mohrmann What an exciting and uplifting evening last month at the SLTC Banquet honoring this year's AllMetro High School Cross Country runners! One could actually feel the positivity and upbeat vibes in the room.

It was my honor to welcome the athletes and parents, and as I did so, I explained that something occurred on June 23, 1972, that enabled me to be the SLTC President but more importantly, allowed all of the female runners to even be able to compete and receive awards. Title IX came into being less than 50 years ago and that changed several things for these girls and all who came before them since that date by bringing equal funding to women's sports. Instead of merely playing intramurals, females could compete against other schools and have all the necessities for playing a sport.

We could feel positivity in the room because it was a room filled with winners. Most, if not all, of the students already realize that winning starts long before the finish line or even the starting line. It begins with practice and sacrifice. When you quit working and striving for your goals, you quit winning. No matter our age, we all need to have goals to direct and focus us. In other words, how will we know if we arrived if we don't know where we are going in the first place??

Remember the motivational posters in elementary school? If your mind can conceive it and you believe it, you can achieve it. The only thing missing is practice. Practice is the only way to improve at anything: running, reading, baseball, etc. You can go after whatever you want but you can't have everything. You have to miss some events with friends. You have to prioritize your time and activities.

Is it worth it? It depends on your goals, but the qualities and characteristics one develops in sports are what carry us through school, jobs and life. Do you have the willingness and the willpower to suffer temporary pain for long term gain?

As we spring into spring and spring training, set your goals for success.

Banquet photos of athletes:Â https://drive.google.com/drive/folders/1VlBVUDfIwk_LZRH6U3pDQOl9jIsXcQSu?usp=sharing

WWW.STLOUISTRACKCLUB.COM

Member Shopping Event at Athleta, Plaza Frontenac March 11, 2018 12pm-4pm As part of Athleta's Friends & Family event, SLTC Members can receive 25% off your purchase on March 11.

You must RSVP by 3/9 to be added to the list to receive the discount!

In store purchases only at the date and time listed above.

Click to RSVP for Athleta Event

Member and Volunteer Picnic June 10, 2018 4pm - 8pm Join us for a fun picnic with other members!

We have some special activities planned and will also honor our volunteers and award the Volunteer of the Year award.

Visit stlouistrackclub.com/sltc-events/annual-picnic/

Ask Styles You've got questions, he's got answers.

Dear Styles, How can you get rid of a side stitch while you run and not let it derail your whole workout?

Styles has experienced a side stitch while racing. While it was not instantaneous, Styles was able to eliminate the stitch through a combination of applying pressure to the stitch with one hand (compression), taking deeper rather than shallower breaths, and drinking a sports drink at the next water station. Did these things eliminate the stitch or was it coincidence? We really don’t know since we cannot induce a stitch and test possible solutions as if we are in a laboratory.

A side stitch is nothing more than a cramp. Calves are a common location for a muscle cramp in runners. Some runners have found compression socks helpful for prevention of calf cramps. Be sure to follow Styles Guide for Looking Good while Running: always wear compression socks on both legs (not just on one leg). Symmetry equals Style!

In general, Styles suggestions for preventing cramps are stretching, staying hydrated, electrolytes (especially in warmer temperatures), carbohydrates (during longer runs), and when the cramp occurs in a limb, amputation.

While Styles is far smarter than any doctor, Styles is not a doctor. So, we’ll get the opinion of the official doctor of the St Louis Track Club, Ben Dover M.D. From the Doctor: “Warming up can help prevent side stitches (which are essentially cramp in the diaphragm and abs). Slow your pace, and slow your breathing.

Try to exhale when the opposite foot hits the ground. This will avoid further jarring and impact to the affected side. Massaging or pressure to the area can help too!“

Email your burning questions to askstyles@stlouistrackclub.com

Running Niche to Open in The Grove Running Niche is your locally-owned City of St. Louis resource for high quality, functional, and fun running and walking products designed to support your training needs as you pursue your health and fitness goals.

Located in The Grove neighborhood of St. Louis at 4131 Manchester Avenue (close to Forest Park, Tower Grove Park, The Cortex, SLU and Wash U), Running Niche is dedicated to providing outstanding personalized service in a fun, supportive and encouraging neighborhood experience.

Co-Owners Jennifer Henderson and Bob Dyer have deep running roots.

Jennifer took up running 7 years ago and has completed several marathons and half marathons. Bob has a 2:21 marathon to his credit and has had a successful career in the footwear industry with Etonic Running, Puma, Brown Shoe Company and MBT. We look forward to seeing you in early April for our opening and joining you on your health and fitness journey!

www.runningniche.com https://www.facebook.com/RunningNiche/

Member Discounts Check the Member Discount page in the Member Area of our website to find special discounts just for you!

15% off Relay and Run for 21k March 25 $5 off Annie Malone's Kids on the Run Against Child Abuse & Neglect (open to adults as well) April 29 $5 off Heart to Heart 5k/10/Dog Run June 2 15% off Kansas City Marathon October 20 10% off written training plans from Spewak Training.

Log in to the Member Area to find the discount codes.

CALENDAR

VOLUNTEERS

SOCIAL RUN/WALK

NEEDED

MARCH 19, 6PM SCHLAFLY TAP ROOM

PACE SERIES

SOCIAL RUN/WALK

WEDNESDAYS BEGINNING 6/6 FOREST PARK

APRIL 16, 6PM SCHLAFLY BOTTLEWORKS

SOCIAL RUN/WALK MAY 21, 6PM SCHLAFLY TAP ROOM

PACE SERIES WEDNESDAYS BEGINNING 6/6 FOREST PARK

MEMBER AND VOLUNTEER PICNIC JUNE 10, 4PM STACY PARK, OLIVETTE, MO

SOCIAL RUN/WALK JUNE 18, 6PM SCHLAFLY BOTTLEWORKS

WWW.STLOUISTRACKCLUB.COM