May 2017
Pace Series: The Skinny • • • • • • •
Runs begin at Visitor’s Center in Forest Park First run is Wednesday, June 7 Continues through Wednesday, September 27 Walkers start at 6pm Everyone else starts at 6:15pm No need to pre-register Only $1 per race(!)
Vol. 47, Issue 3
Think you know your pace… even without a watch? Test your pacing skills, meet new people, and have fun with fellow SLTC members at the Summer Pace Series. We’ll see you in Forest Park!
Office hours: 10 a.m.-2 p.m., Mon., Wed., Fri. Office phone/fax: 314-781-3926 Email: office@stlouistrackclub.com
6136 Southwest Ave. St. Louis, Missouri 63139-2719 www.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 Treasurer Board of Directors Board of Directors Board of Directors Board of Directors Board of Directors Board of Directors SLTC Race Directors Frostbite Series Half Marathon Pace Series Corps of Discovery Trail Races Marathon Relay
SLTC Lifetime Achievement Award Winners
Mike Orrico Justin Frederick Luke Padesky Rae Mohrmann Renee Parks Nikki Bokermann John Harwell Brian Kratz Jeff McPherson
Bob Chitwood & Mike Bahr Kevin Jokisch Don Denham Mike Orrico Paul McGee & Rae Mohrmann
SLTC Executive Director Maggie Siemer
Media Manager Anna Jones, anna.jones@stlouistrackclub.com SLTC TTN Editor Amy Marxkors, editor@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.
2016 2015 2014 2013 2011 2009 2007 2004 2002 2000
Jerry Adams Richard Anderson David White Gwen Eckelman Dave McNaughton Chris & John Brenner Gary Krosch Ed Wolfgram Dan Sebben Tom Eckelman
2012 2010 2008 2005 2003 2001
SLTC Volunteer of the Year Award Winners 2016 Don Denham 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
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
Mike Toolen Jerry Kokesh Don Hong Les Paton Jack Frohlichstein Camille Carney & Leonard Sova
Christy Polk Jackie Corn Donna Springer Tom Wiltsch Don Hong Chris & John Brenner Dorris McManis
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: Forging Bonds As we turn the calendar to May, it appears that the summer months are right around the corner. But before we dive into those St. Louis hot days and humid miles, I want to reflect a bit on the spring. Spring is when the flowers start blooming, the grass needs cutting and the baseball diamonds are full of kids and Cardinals. Spring is the time when everything comes back to life—including running. Spring is a busy time for races, both locally and across the country. In our area, we saw the GO! Marathon, St. Patrick’s Day race and the trail-beast Double Chubb. We also had many St. Louisans running the granddaddy of all marathons: Boston. If you laced them up this spring and raced, I hope you ran with the satisfaction of having trained hard and left it all out on the course. There were two performances this spring that particularly caught my attention. The first was watching 80-years-young St. Louis Track Club member Pat Britt complete the GO! St. Louis Marathon. Running a marathon is certainly no small feat. Running a marathon on a warm and hilly course is even more challenging. Doing it all just a few days after turning 80 is downright remarkable. One of the perks of being the prez is the joy of getting to know club members. This would include Pat. Pat has been around the club a long time, volunteering and, of course, running in his signature yellow shorts. As I have gotten to know Pat, I can tell you that he is fearless and won’t back down from any challenge. So when I heard he was running a marathon after his 80th birthday, I smiled,
shook my head and thought to myself, “Of course he is.” This past summer Pat took on the Corps of Discovery Half Marathon on a warm day. Running the single track trail where the race is held is not easy. There were several falls and even more requests from his wife, Audrey, to pull him off the course. Pat refused to quit and told me to take a hike. He finished the 13.1 grueling miles and won an age group plaque. Pat is a true inspiration, not only in his running, but in what he does to give back to the sport. I can only hope that when I hit 80, I will be half as awesome as Pat. The second moment that caught my attention was watching from afar as one of my good friends and former SLTC board member, Ryan Yoch, had the chance to run the Boston Marathon with his son Jon. As a father of 2 young kiddos, I was inspired and hoped that one day I will share that same experience with my own little people. Growing up, I played baseball. I loved baseball. It was my life. I played baseball because my dad played baseball, and I wanted
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to be just like him. He would practice with me any chance we had. We had long nights at the cages and early mornings at the fields. He coached my teams from the time I put on my tee-ball uniform until the day I left for college. Baseball will always be our special bond. Still, never once did we play on the same field for the same team. That’s why the sport of running is so great. No matter our age or ability level, once we lace up our shoes, we play on the same field. The bond of running is special, one that can form with our friends, our children and even total strangers. Ryan and Jon have the opportunity to be on the same team. They have that bond. I have that bond with others. And one day, I hope to have a similar bond with my kids. That is why I run. I want my kids to see me running and one day say, “Dad, can we go for a run?” “Of course, we can,” I’ll say. “But first let’s play a quick game of catch.” I can’t guarantee what that bond will be between my kids and me. It might be running. It might not. It might be baseball. It might not. What I can guarantee is that I will find and forge that bond.
Mike Orrico
I know there were many other great moments at spring races this year. If you want share yours, please email our office! I hope to see everyone at one (or all!) of the Summer Pace Series races! And while I have your attention: don’t forget to register for the St. Louis Half Marathon and Corps of Discovery. The early bird beats the price increase!
President St. Louis Track Club
Saint Louis Track Club
2017 Summer Pace Series Where the power of the pace exceeds the need for speed When:
Wednesday nights, June 7 through Sept. 27
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 7 2M June 14 3K June 21 5K June 28 2.5M
July series 2M July 5 July 12 3K July 19 5K July 26 2.5M
August series 3K Aug. 2 Aug. 9 5K Aug. 16 2.5M Aug. 23 4.2M
September series Aug. 30 2.5M Sept. 6 5K Sept. 13 4.2M Sept. 20 3K
Wednesday, Sept. 27, 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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News and notes from around the St. Louis running scene By Donna Springer Pat Britt Celebrates 80th Birthday, Runs GO! St. Louis Marathon
Stalwart SLTC member and avid volunteer Pat Britt celebrated his 80th birthday on April 6. He commemorated the occasion by running the GO! St. Louis Marathon April 9, wearing his favorite yellow running shorts and sporting a #80 on his bib. “It was brutal, especially toward the end,” he said. Christy Polk, Volunteer Coordinator, encouraged a cheering section for Pat and took pictures along the course. She added that Pat’s amazing accomplishment complemented his steadfast work at the corner of Grand Drive and Cricket Drive during the Frostbite Series. Pat was recovering smoothly just a couple of weeks later. He is particularly looking forward to the Macklind Mile this summer and the GO! St. Louis Halloween Half Marathon and the St. Louis Track Club’s Half Marathon in the fall. Maggie Siemer Assumes Roles as SLTC Executive Director
Maggie Siemer assumed Executive Director activities at the St. Louis Track Club office March 6. She brings to the position seven years of non-profit operations experience with Girls on the Run. After becoming involved in Girls on the Run’s 5K training program, she ran her first 5K and soon ran several more. She has also no completed three half marathons. She likes the communal aspect of running, particularly the “anyone can do it” and “you don’t have to be fast” attitude.
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“I’m excited about connecting with the current members and getting to know them. It’s been fun to meet people and to learn what our members are excited about,” Maggie said. “I’m interested in promoting the Track Club in the community.” Maggie worked the club’s booth at the GO! St. Louis Expo, and she looks forward to preparing for and promoting club events, such as the St. Louis Half Marathon and the Frostbite Series. She has also already started gathering information for the 50th anniversary celebration of the St. Louis Track Club. Maggie will be in office most morning Monday through Thursday, though she recommeneds people call or e-mail before visiting. Jerry Adams, SLTC Historian
Jerry Adams, this year’s St. Louis Track Club’s Lifetime Achievement winner, has been compiling St. Louis Track Club history. “In 1969, St. Louis had no running organization or events. The Alton River Run was it,” he said. “In 1968, at age 28, overweight and in bad shape, I was inspired by a book to begin walking and running. I joined the YMCA and met a few beginners like me. With a major weight loss, my running fitness improved rapidly. In October 1969, my YMCA fitness friend Bill Leonard and I traveled to Canton, Ohio, to run our first race, a half marathon. Meeting at the pre-race party with the Canton Road Runners Club’s key people provided insight into what a successful running club looked like. This provided a template for establishing a St. Louis area club. A group of about six people, including our famous SLTC member Jack Frolichstein, began formulating a running organization, first named the St. Louis YMCA Track Club in October 1970. I appointed myself President, to keep things moving. We met in our family room to plan low-key events.”
The events were wristwatch timed and recorded by hand. Track Club members collected $1 to $3 entry fees out of the windows of their cars, where they sat for shelter. Growth of the club beyond its early stage included appointing chairpersons, buying equipment, initiating a newsletter, and establishing record logs The St. Louis Track Club will celebrate its 50th anniversary in 2020. Over the past 50 years, the club has seen increased membership, the procurement of an office, use of technology for timing, detailed record keeping, growth of administrative work and the metamorphoses of toddlers into adults with their own careers and children. Jerry’s daughter, now 52, is on a quest to complete a half marathon in every state and encourages multi-generational running in her family. Paul McGhee Feeling Strong
Paul McGee is “feeling pretty good” following his hip replacement March 1. Paul has been a familiar sight through his regular volunteering at the Summer Pace Series and other St. Louis Track Club events. As of April 21, he is continuing physical therapy and hoping to smoothen his stride. He volunteered at Mile 21 of the GO! St. Louis Marathon with some other SLTC members and plans to work at the Pace Runs again this summer.
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Rae Mormann Reports on Illinois Marathon
Rae Morhmann brought back a glowing report from the Christie Clinic Illinois Marathon weekend events. “I ran the half [marathon], which had about 8,000 people. The start and finish is on the University of Illinois campus in ChampaignUrbana, with the finish line in Memorial Stadium on the football field! Talk about a boost of energy for the end of the race! The course is a nice mix of urban, suburban, parks and rural terrain. This April 20-22 marked the 9th annual event, and what a quality event it is! And it’s less than three hours from St. Louis. Put this one on your calendar for 2018. I wholeheartedly recommend this event,” she said.
offered quality merchandise to runners and walkers, as well as challenging events. Services included race promotion, running advice, and gift certificates to St. Louis Track Club events.
The Running Center offered special ordering, as well as its inventory, to customers during final weeks of operation. “We at the Running Center have been blown away by the response of our wonderful customers,” said original and enduring owner Kent Bohling. “Thank you St. Louis. To see everyone and have the opportunity to say goodbye has been a joy.”
Rae placed first of 22 women in her age division with a 9:10 pace and a time of 2:00:02. The Christie Clinic has an 85-year history of promoting health among residents of central Illinois and focuses on encouraging active lifestyles. First-time runners are particularly welcome. Marathon weekend events include a marathon, half-marathon, marathon relay, 10K, and 5K. The Running Center Closes
The Running Center closed this spring after 30+ years of service. The Running Center, from its location on Manchester Avenue in Rock Hill,
Best wishes for glowing reports from events to come and for continued growth and progress! Share your news and accomplishments with Dsprin5574@aol.com or the St. Louis Track Club office.
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Weight a Minute: How does my fancy diet work?
Kim Yawitz, MA, RDN As with fitness, one constant in the field of nutrition is the abundance of trends. I grew up in the 1980s. Many of the women in my life swore by Jane Fonda and those nifty little calorie counting pocket guides. In the 1990s, many of my friends took to the Atkins and South Beach diets and focused strictly on limiting carbohydrates. Several years ago, when I started Crossfit, the Paleo diet and “clean” eating became all the rage. As long as you eliminated certain foods, you could eat as much as you needed to satisfy your hunger.
Is it better to limit calories? Or is it better to eat only “clean” foods? The answer is both. Kind of. And recently, it’s come back to counting. One of the trendiest nutrition hashtags on social media is #IIFYM (short for “if it fits your macros,” also known as flexible dieting). Proponents aim for very specific protein, fat, and carb levels each day, but no foods are off-limits.
The argument really boils down to whether quantity of calories or quality of calories is more important, and it’s enough to make your head spin. You can find passionate debates about this issue all over the Internet. So which is it? For weight control, is it better to stick to a certain calorie level? Or is it better to eat only “clean,” nutrient-dense foods? To me, the answer is both. Kind of. This month, I’ll delve briefly into the issue of calories. I’ll talk about why quantity matters, but also why quality is important for body weight management. The other night, I was scrolling through Instagram and came across a great chart. It was a breakdown of various diets that have been popular in recent years. The column heads read: • • •
Diet Name Short Description How It Works
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For example, ketogenic read “eat almost no carbs, some protein and mostly fats,” which works “by creating a caloric deficit.” Every single one of the 6 popular diets on the chart--including low carb, ketogenic, intermittent fasting, Weight Watchers, low fat, and Paleo—worked (surprise!) “by creating a caloric deficit.” “But wait!” you might say. “I follow a paleo/keto diet and I lose/maintain weight without counting calories or even trying very hard!”
All diets fundamentally work in the same way: by limiting calories.
comfortably eat so much in a few hours. •
Weight Watchers allows a specific number of food points per day, which is based on a formula that deducts several hundred calories from your estimated weight maintenance calorie level.
•
Low fat diets are simple math. Fat has more than twice as many calories per gram as carbs and protein.
•
Paleo diets--when followed as intended--are heavy on vegetables, fruits, healthy fats, and proteins. The fiber in fruits and vegetables is filling, and the protein and fats promote satiety. Often, Paleo diets are also lower in carbs.
That may be true. Each of the diets in this chart has a different mechanism of action, but one could argue that they all fundamentally work in the same way—by limiting calories. Consider the following: •
•
Low carb and ketogenic diets emphasize fat and protein, both of which are thought to lower food intake by promoting satiety. Intermittent Fasting limits the number of hours in a day in which you eat. Those who follow it tend to eat less, because you can only
It’s possible that strong human studies will discover other mechanisms for how specific diets work. But for now, we know that “calories in” vs. “calories out” is important for weight control. Eat more than you need,
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and you gain. Eat less than you need, and you lose. We also know that the best diet is the healthy one that a person will stick with long-term. To me, this is where quality comes in. You get a lot more bang for your buck from nutrient-dense foods.
No matter what you call them (or no matter how passionate the internet arguments about them), diets that promote weight loss work in large part by restricting calories. There’s room for occasional treats in a weight loss or maintenance plan, but you’ll probably feel less hangry later if you fill up with mostly fruits and veggies, lean proteins, fiber-rich carbs, and healthy fats.
I read an article recently from a famous fitness professional (not naming names). Her breakfast every day is a protein shake and a Marshmallow Dream Bar from Starbucks, for 341 calories. She follows an IIFYM style of eating that works well for her, so more power to her! I would be ravenous if that were my breakfast. I’d also probably lose will power and snack an hour later.
Kim Yawitz, MA, RD
For 4 calories more, I could have 2 eggs scrambled in 1 teaspoon of butter, a hash made of ½ cup sweet potatoes and 1.5 cups of spinach, and a cup of grapes. This keeps me full until lunch and fuels my workouts. This eating style makes me happy.
KimYawitz, 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
Memorialize a friend, loved one or fellow runner with a tribute brick in Forest Park.
You can purchase a memorial brick to be placed at the Member Paver Plaza at the base of the reflecting pool at Government Hill in Forest Park. For a donation of $200, you will receive a 4″ x 8″ paver that allows for a three-line inscription with 15 characters per line. Or for a donation of $2,000, you will receive a 6″ x 8″ paver with space for six lines. Donations can be made directly to Forest Park Forever. If you are teaming up with friends, FPF will keep track of all donations and let you know when the monetary goal has been reached. Please designate if the brick is for an SLTC member. Pavers purchased during the current calendar year will be installed the following spring.
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You’ve got questions.
Ask Styles
Dear Styles, It’s spring and I’m ready to run fast so I signed up for an upcoming 5k. Only problem, it’s an out and back with a very tight hairpin turn at the halfway point. Any advice on how to maneuver it without breaking my ankles? – Jimmy A.
While I understand that race directors must work within the scope of an area they want to have their race in, it sure is a pain when tight turns are included in the route, especially if they could be avoided with a little creative thinking. I run two races a year that are out and backs that contain ridiculous turn around points. The first few times I ran each I nearly fell over trying to maintain my pace while doing a 180, but after almost rolling an ankle I decided to adjust my strategy. The best thing you can do is ease into the turn, relax while running around the cone (or person, chair, police car, scarecrow – not kidding), and accelerate quickly when you feel comfortable enough to do so. Consider it a nice little break from your top speed and use those few seconds to
She’s got answers.
assess where you are in your race and regroup if needed. Once you’re back on track after that short stint of relaxed running, you may even find yourself running faster out of the turn than expected. No matter what, just make sure to run carefully and stay upright. Good luck! Dear Styles, What are your thoughts on shaving shoulder hair? Since
No, I… I really don’t know how to answer this one, but let me start by saying that you win the prize for most original question to date.
it’s now singlet and tank top season, I thought a lovely gal like you may have some advice for a hairier-than-a-sasquatch guy like me. – Chad S.
I’m all about you doing you, but must say that I draw the line at unsightly and unnecessary body hair. My advice? The less hair in an area that’s going to catch a lot of sun and produce a fair amount of sweat during your runs the better. Just don’t forget to wear sunscreen on those newly shaven shoulders.
If your membership is about to expire, please follow link below to renew: stlouistrackclub.com/membership/join-renew Memberships are just $30 and include everyone in your family as well as discounts for just about every St Louis Track Club event. Not to mention, only SLTC members receive the Track Time News! To see your membership status go to: stlouistrackclub.com/member-area/member-history/ To see back issues of the TTN go to: stlouistrackclub.com/member-area/monthly-newsletters/
Thank you for being an SLTC member!