August 2016
Vol. 46, Issue 8
43rd Annual St. Louis Track Club Cross Country Kickoff On July 16, runners gathered in Forest Park for a morning of racing!
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: Kickoff Inspiration I hope everyone is enjoying the sauna we are now calling St. Louis. Hopefully, we are all being safe and smart when it comes to running and outside fitness activities. Recently, the club hosted the 43rd running of our Annual Cross Country Kickoff. For years, the Kickoff has been a popular and storied event in the St. Louis area. However, the number of participants has been down over the past couple of years, and I can’t for the life of me figure out why. I am hoping that with some good feedback and solid brainstorming, we can once more make it a premier cross country race. This year’s edition took place on Saturday morning, July 16. My family and I were coming home from vacation, and I was excited to plug back into the St. Louis running community. The race team began setup at 5:30 a.m., which seems early until you feel the excitement of the runners arriving. The ladies ran first at 8:00 a.m., followed by the men at 8:45 a.m. By the time the starting gun went off for the ladies’ race, Kathy Pearman and I had snagged our post at the first water stop on the three-loop 5K course. As the runners passed lap after lap, I noticed a team of young ladies all wearing the same pink singlets. At the end of the race, they kicked together and crossed the finish line with their hands in the air, congratulating each other on finishing a tough race on a warm morning. They hugged. They held each other up. They smiled. They snapped pictures. They were awesome. They were inspiring. “I miss that feeling,” I said, turning to Kathy. My own racing has been floundering of late. I had been running, but not racing. I’d been training without a purpose. I’d been like a rudder-less ship in the middle of the ocean. I needed something to get me going.
So, with a little nudge from Arik Poremba at Race STL, I signed up for the 43rd Cross Country Kickoff. At 8:35 a.m. On race morning. I ran to my car, changed clothes, tied my shoes and darted for the start line. And then we were off. My adrenaline was through the roof. Even with a lack of sleep, a long morning on my feet and vacation body, I enjoyed every minute of the race. It was great to get that “feeling” again. It wasn’t my best effort, but that didn’t matter. I was inspired to race, and that is what this sport is about. Inspiration is funny that way. You never know where it’s gonna come from. Mine came from watching a team of young ladies cross the finish line. If you find yourself in the same uninspired situation I was in, go out and volunteer at a race— heck, just go watch a race—and you just may find the motivation you need.
See you on the trails,
Mike Orrico, President St. Louis Track Club
The Corps of Discovery trail half marathon is August 28… Do it!
Saint Louis Track Club
2016 Summer Pace Series Where the power of the pace exceeds the need for speed When:
Wednesday nights, June 1 through Sept. 21
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 1 2M June 8 3K June 15 5K June 22 2.5M
July series June 29 2M July 6 3K July 13 5K July 20 2.5M
August series July 27 3K Aug. 3 5K Aug. 10 2.5M Aug. 17 4.2M
September series Aug. 24 2.5M Aug. 31 5K Sept. 7 4.2M Sept. 14 3K
Wednesday, Sept. 21, 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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The Grapevine: News and Notes from the St. Louis Running Scene By Donna Springer St. Louis Ties to the Olympics, Olympic Trials St. Louis is gearing up to watch Olympic track and field this August. St. Louisan Colleen Quigley, a graduate of Nerinx Hall, will represent Team USA in the steeplechase. She finished third in the final and snagged a spot on the Olympic team. “You don't have to be a running nerd to get excited. Watching competition like this can be inspiring to all of us!” said Matt Helbig, owner and co-founder of Big River Running Company. “The drama at Hayward Field in Eugene, Oregon, set the team for the Big Show. There were a lot of local ties to the races. Huge shout-out to my friend, Ben Rosario, whose team, Hoka One One Northern Arizona Elite,
had athletes finish in fourth place in both the men's and women's 10,000-meter events. It might seem heartbreaking to be one spot away from qualifying, but it's still an amazing accomplishment for their young team.” Mike Rodgers of Berkeley High School finished fourth in the 100-meter event, missing Team USA by just .02 seconds.
Big River Running XC Camp Last month, more than 50 students from all over the St. Louis area came together for a week of training in Queeny Park. Every summer for the last 10 years, Big River Running Company has hosted a cross country camp for aspiring runners in grades 6 through 12. The camp culminated with a 3K cross country race in Kirkwood Park. “Camp was held Monday, July 18, through Thursday, July 21, one of the steamiest weeks of the year,” said Katie Helbig of Big River Running Company. “In an attempt to beat the St. Louis weather, workouts and runs were done first thing in the morning. Hill repeats, tempo runs, recovery runs and scavenger hunts were followed by indoor activities! Campers heard expert speakers discuss such topics such as nutrition, training philosophies, goal setting, race day preparation and much more. Each day the campers were given healthy, nutritious snacks and a hearty lunch to begin the recovery process. Of course, camp just can’t be all work and no play. Some of the other fun activities included a T-shirt exchange, the “ask the college runner” panel, trivia, a frozen T-shirt relay, egg toss and other team bonding activities,” (Continued)
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(Continued) Adam Roderique, a camp counselor who currently runs at Tulsa University, added, “We hope the campers not only left motivated, excited and educated for the upcoming cross country season, but also made new friends in the St. Louis area to train with and cheer for at races.” Shalini Kovach Runs Western States 100-Mile The Congratulations to Shalini Kovach of Ballwin who completed the Western States 100-Mile Endurance Run on June 26. Western States is the world’s oldest 100-mile trail race. The course begins in Squaw Valley, California, near the site of the 1960 Winter Olympics, and ends 100.2 miles later in Auburn, California. Since its inception in 1974, the Western States 100-Mile Endurance Run has come to represent one of the ultimate endurance tests for athletes. Runners climb more than 18,000 feet and descend nearly 23,000 feet before reaching the finish line at Placer High School in Auburn. Kovach completed the course in 28 hours, 35 minutes, 56 seconds, well within the 30-hour time limit, and placed 193 of 280 finishers. Kovach is an active member of the Terrain Trail Runners, a local group of trail and endurance athletes. She is sponsored by Hammer Nutrition and INKnBURN and is the chair for the Ozark MUT (Mountain Ultra Trail). More details about her run and running group, including pictures, can be found via www.terraintrailrunners.weebly.com. Betty O’Dea Finishes Ironman 70.3 Racine Betty O’Dea recently competed in the 2016 Ironman 70.3 Racine. The course features a 1.2-mile point-to-point swim in Lake Michigan, a 56-mile bicycle course through the countryside, and a double-loop out-and-back half marathon with views of Lake Michigan. O’Dea has run over 46 marathons—including 5 marathons in 5 days. She has also served as a pacer in the Chicago Marathon, among others. Last year, she decided to give triathlons a shot and signed up for the Ironman 70.3 in Racine. She placed sixth in her division. (The swim was canceled due to lightning.) “What’s next?” said her husband and support crew, Robert
Hazel. “Border Wars, which is a half Ironman, in September. After that, who knows? Maybe a full Ironman or four more marathons for an even half century.” Hazel, who has run five marathons himself, added, “In Racine, Betty got hardware, but I got two bratwursts.” Whether you’re kicking off cross country season, preparing for your umpteenth marathon or diving into the world of triathlon, the St. Louis Track Club wishes you the best in your training and racing!
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
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with
Kim Yawitz, MA, RDN
Like many other registered dietitian nutritionists, I am a huge data nerd. I love analyzing food journals and troubleshooting nutrition problems, and I track my own food intake regularly. Not only does this help ensure that I treat my body right, but it also gives me insights into my performance on runs and during my Crossfit workouts. Last year, I ran the KT82 for the first time. I’ve run greater distances than my combined 12.5 miles in the race. Still, I was a disaster by my third leg. But this year, I cruised into Hermann. What was the difference between 2015 and 2016? Aside from this year being 20 degrees cooler, I combined my nutrition journal with my training logs to better fuel my workouts. If you haven’t tried joining your food intake with your run log, I highly recommend it! Here are 3 reasons to keep a fuel log: 1. You are trying something new. Whether you are new to running, trying a new type of event, increasing your distance, shifting from evening to morning runs or trying out a new gel, a fuel log can help you tune in to how your body responds to change. Over time, this data can help you to be a more versatile athlete. 2. Your runs don’t feel good. If, like me, you are cursed with a sensitive gut, your nutrition journal can be your best friend. Detailed records of your food and beverage intake before and during your workout can spare you the agony of sprinting for a toilet during a race. The benefits of a well-populated data set extend beyond the GI tract. Feeling sluggish
during what should be easy training runs? It could be a fluke, but it also could be your meal timing, your carb intake or many other nutrition factors. Be sure to note any fatigue or GI unpleasantries as you run. Review your nutrition data each time symptoms occur to see if you can spot a common food or eating behavior. Changing this element of your fueling may improve comfort during your workouts. 3. You are slaying every run. Running like a thoroughbred every time you hit the road? Share your secrets! And, as they say, if it ain’t broke, don’t fix it.
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Logging what you eat before, during and after you train may help you recapture that magic in future workouts. While your stellar performance is likely the result of a lot of hard work, you may find a specific fueling pattern that is perfect for you. So how do you start a fuel log? A successful fuel log has a few common features, including food and beverage intake, training data, and notes about how you felt before during and after your run. The simplest way to format your log is in a notebook. You can also make nutrition notes in the comments section of your favorite running app or workout notes in the comments section of your favorite nutrition app, if you prefer. Here is an example of how a day may look:
6 a.m. Wake up 6:15 a.m. 1 slice whole grain bread, 1 tbs peanut butter, 1 cup coffee, 1 cup water 7:15 a.m. 8 hilly miles, 10 minute pace, easy effort. Good energy, had heartburn beginning at mile 4.
9 a.m. Banana, 1 cup coffee, 1 cup water 1 p.m. Bean burrito, apple, 1 cup water 2 p.m. Headache! 7 p.m. 1 glass wine, chicken stir-fry with 1 cup rice 10 p.m. Bed If heartburn and headaches are frequent complaints for this runner, it may be beneficial for her to highlight these symptoms every time they occur and then see what these runs have in common. Perhaps this runner may benefit from waiting longer between breakfast and running or drinking more water after her run. Do you have to log every day? Absolutely not! It is easier to identify trends with more data, but you can use this strategy as often as you see fit. You can also revisit your log as your training changes. Happy logging, and happy running!
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.
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Do I Look Funny When I Run? Dr. Brian Laiderman, DC, MS
Many running injuries are caused by poor form, and if you seem to go from injury to injury, the problem could be stemming from body movements that you least expect. For long-term running health, it is important to have every segment of your body evaluated, not just your feet. While many specialty running stores evaluate your gait from the knees down, your upper body is as important as your lower body when it comes to gait analysis.
Your upper back and shoulder movements directly affect your arm swing, which directly affects your hip motion, which in turn can lead to problems in the lower half of your body. Conversely, in a reverse pattern, lower body injuries can translate into upper body issues. For instance, if you have a foot injury, you will adjust your gait to alleviate pain (or in anticipation of pain). The over-compensation in your lower body can travel up the kinetic chain and cause correlated compensation in your upper body. This irregular movement can inhibit your ability to breathe. A decrease in oxygen intake increases your likelihood of soft tissue injuries and inflammation. Or, if you are swinging your right arm more than usual, you may be compensating for your left hip not being able to extend appropriately. In other words, that pesky tendonitis in your lower body could be stemming from a biomechanical error in your upper body. So what can you do to decrease injury and gain better form? First, it’s important to check with your local running store to make sure you are fitted with the right shoe. Second, it’s worth your time and money to be analyzed by a clinical professional that has a special focus on runners. By focusing on the whole body, you can address isolated—and recurring—injuries.
Dr. Brian Laiderman, DC, MS, is the founder and owner of Optimal Performance Center in Chesterfield and a team physician for Team USA at the World Maccabiah Games, Pan-American Games, and local JCC Maccabi Games. He is a marathoner, cyclist, and Ironman.
presented by
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You’ve got questions.
Ask Styles
Styles, my running group and I are debating the merits of running on the treadmill. I say it’s a good option for bad weather, others say treadmill miles don’t count. What say you? – Stacy R.
My name is Ask Styles and I love the treadmill. Ok, I don’t love the treadmill, but it’s definitely a respected part of my running arsenal. (As are raw cookie dough and wine, but that’s a discussion for another column.) While there is plenty of data that backs the theory that treadmill running isn’t as effective as a plain old run outside, treadmill miles should not be poo-pooed. Running inside on the hamster wheel is a great alternative to the roads when it’s way too hot, way too cold, way too icy or when there’s severe weather in the area. (In that case, you may want to keep your eyes to the sky and postpone your run and take shelter. Again, a discussion for another column.) Heck, I have a few friends back in Chicago who use the ‘mill exclusively for speedwork and tempo runs and have had lots of success blending indoor miles with their outdoor training.
She’s got answers.
To mimic outdoor running as much as possible, a good rule of thumb is to increase your grade 0.5 - 1% to account for the lack of wind resistance that comes from running inside. It’s also good to remember that the speed on a treadmill may not be in tune with your pace in the great outdoors. For example, a 7:30 min/mile on the treadmill will feel easier than running the same pace outdoors since the belt is aiding your forward movement.
“To mimic outdoor running, a good rule of thumb is to increase your grade 0.5 – 1%.” Honestly, I think the worst thing about running on the treadmill is staving off boredom. If forced inside for a normal run, I play around with the pace a little bit in order to introduce some much needed variety. Sometimes I bring a book, magazine or iPad with me to read or catch up on the latest Real Housewives episodes – just make sure your setup is rigged to multitask safely. If none of those options work for you, try to stay inside your head a little bit and visualize your next race strategy, focus on your breathing, solve that big work
problem or choreograph a dance routine for Justin Timberlake’s latest video.
What’s the deal with compression socks. Do they really work? – Michael M.
Compression socks – not just for old folks in Boca anymore! Most likely, you’ve encountered a few folks during a run or race wearing the latest in tight, knee-high socks, often referred to as compression sleeves or socks. Without getting into a long answer comparing the latest research on the subject, the answer is: sort of. It really depends on what you are looking for. A good portion of the data I’ve read seems to support that there is a benefit to wearing compression after a high
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intensity or long endurance activity, but not much evidence has been found to support that compression helps during said activities. That being said, it doesn’t mean there isn’t plenty of anecdotal evidence supporting the latter. I know a number of runners and triathletes who swear by their sleeves during a race or their socks during a long run. Personally, I throw my socks and shorts on after a long run or race and usually my legs feel much springier the next day. Whether that’s a direct effect of the sleeves or the product of me becoming a lazy, waterchugging sloth the rest of the day remains to be seen. When it comes down to it, as it is with any running aid or advice, you should do what works for you. If you feel stronger and more refreshed while wearing compression during your run or race, go for it.
We want YOU to run with the SLTC Marathon Training Team!
Long Run Schedule August 6 - Weldon Springs – 18 miles August 13 - Forest Park to Arch – 14 mi August 20 – Babler State Park – 18 mi August 27 – Alton Great River Road - 16 mi September 3 – Castlewood State Park – 14 mi September 10 – Forest Park – 20 mi September 17 – Chesterfield Levee Trail – 16 mi September 24 – Creve Coeur Lake Park – 13 mi October 1 – Cliff Cave Park – 10 mi
Runs start at 7:00 a.m. sharp, but arrive early because parking can get crowded. “Training is better with a team.” - Abraham Lincoln
Visit the St. Louis Track Club website marathon training page for more information, including exact locations, course routes, and parking details for all runs.
August Events 8/3
Pace Series @ 6pm
8/10
Pace Series @ 6pm
8/15
Group Run @ Tap Room
8/17
Pace Series @ 6pm
8/24
Pace Series @ 6pm
8/28
Corps of Discovery Trail Run
8/31
Pace Series @ 6pm
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 - December Events 10/17
Group Run @ Tap Room
11/6
St Louis Half Marathon and Clayton Police 5K
11/21
Group Run @ Bottleworks
12/14
SLTC Frostbite Series
12/19
Group Run/Open Meeting @ Bottleworks
12/28
SLTC Frostbite Series