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November 2016
Vol. 46, Issue 11
The Turkey Trot just may be this country’s finest holiday tradition. For within its friendly banners and orange cones, its wrinkled bib numbers and tables piled high with bagels and donuts, is the ethos of a nation whose history includes the defeat of the British Empire and the invention of the Super Bowl. A motley crew of rebels we were. A motley crew of rebels we remain. Resilient. Resolute. United under a banner of self-evident truths, inalienable rights, and free race t-shirts.
Every year, millions of Americans lace up
their running shoes and gather together for this Thanksgiving morning tradition. They rally in the streets. They flock to city parks. They converge in tree-lined neighborhoods. They assemble themselves for their pre-meal constitutional, dressed in sweatpants and every incarnation of headgear. Knit caps. Ear warmers. Oven-roasted turkey hats. Some are there to race. Some are there jog. Some are there simply for the opportunity to wear oven-roasted turkey hats. But all are there.
The turkey trot cultivates a singular unity. It is the commencement of the holiday season, a nationwide kickoff that begins with the pop of the starter’s gun and carries straight through the post-race hot chocolate. It is the knowledge that soon children will be setting the table with Grandma’s fancy silverware. That soon the voices of Bing Crosby and Nat King Cole will croon their sentimental serenades in homes and stores. That soon football will be on the television, and Uncle Fred will be asleep on the couch.
But beyond cranberries in a can is the spirit
of freedom. Yes, at its heart, the turkey trot is still a race, and a race is about freedom. The freedom to succeed. The freedom to fail. The
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freedom to take risks. The freedom to compete with the best. The freedom not to be the best, but to run the course anyway. No, the finish line isn’t given to you. You have to work hard to get there, and you’ll get out of it only what you put in. But that is the democracy of the turkey trot. The distance doesn’t promise equal results, but equal opportunity. The spoils go to those who are persistent, resolute, and tenacious. It is capitalism in sport. It is life, liberty, and the pursuit of an age group award.
The turkey trot is the great melting pot of the
American 5K. Joyously egalitarian, it unifies young and old, novice and expert, fast and slow. There are those who sprint, those who shuffle, those who jog, those who walk, those who mosey, and of course, those who wear oven-roasted turkey hats. The distance knows no gender, no socioeconomic status, no ethnicity. It simultaneously celebrates the diversity of its participants and yet ignores those differences entirely. All are given the chance to complete the course. The finish line is the great equalizer.
So wherever you trot—however you trot— trot with pride. Trot with your family. Trot with your community. Trot in the joy of freedom and with a spirit of thanksgiving.
And most of all, trot so you can eat more pie.
Written by Amy L. Marxkors. Originally published by Fleet Feet St. Louis.
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: To Break or Not to Break? This past weekend, I took my family down to the Lake of the Ozarks during my oldest son’s fall break from school. Fall Break? What is that? I don’t remember ever having a fall break. Heck, I never had a chance to experience a spring break. These kids and their breaks. So very lucky. Since I started my running streak almost four years ago, the word break has become absent from my vocabulary. Taking a break from running was not an option. When my body said I should rest, my mind told me to run. Rain, shine, sleet or heat, I forced myself to run. Through sickness and in health, I forced myself to run. It eventually became as routine as brushing my teeth, putting on clothes or eating breakfast. I didn’t even think about it. I just did it. That’s the thing with routines. You don’t think about them until… you go on vacation. Vacation is a routine-breaker. You are in a foreign land, you are way from your trusty treadmill, you have no familiar path. Where do I run? Where do I go? What am I going to do? Alas, never fear! The internet is here! The beauty of the internet is its endless possibilities. Specifically, its endless running possibilities. Not only can you find area trails with the click of a mouse, but you can also view where others have run before you. Whether it be Strava, MapMyRun, Movescount or one of the many others sites, it’s easy to find endless ways to explore wherever you might be. So grab that smart phone, tie up your running shoes, drop that pin and go. What better way to see the world than with your own two feet? So, thank you, Terry S. and Sam. R, whoever you might be, for making my stay at the lake a little
more enjoyable. I followed your MapMyRun routes and enjoyed the scenic miles while I was on vacation. I can’t wait to see who helps me out on my next family adventure. One final note: I hope you all drop your pin at the Center of Clayton on November 6th for the 37th Annual St. Louis Half Marathon. It will be a great day to explore the Clayton and U-City neighborhoods and one of the country’s best parks! See you on the trails!
Mike Orrico, President St. Louis Track Club
presented by
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The Grapevine: News and Notes from the St. Louis Running Scene By Donna Springer
SLTC Members at MO’ Cowbell The MO’ Cowbell Marathon, ½ Marathon, 5K and Relay saw advantageous race day weather. A gorgeous fall morning graced the runners and walkers along the scenic St. Charles County courses, which finished along the Missouri River. The 2,226 finishers of the ½ marathon included Gary Swearingen, who placed third in his age group and set a three-minute PR. “[It] was a perfect morning with so many familiar faces toeing the start line,” Gary said. “I was really excited to see my friends cheering along the course and to read their funny signs and then greet them at goal was realistic. I don’t enjoy training in the St. Louis summer heat and humidity, but I know the reward is a race on a cool fall morning. Running and racing trails leading up to the Cowbell was going to be my X-factor this year. I was training differently than in the past and it paid off.” The 544 finishers of the Missouri Cowbell Marathon on October 2 included Alison Bourey, who placed second in her 65-69 age division. Alison’s husband,
the finish line for a celebratory beer. My goal was to get as close to 1:30 as possible. Mission accomplished. I feel that I will break that 1:30 barrier very soon. “I was a fan of the MO’ Cowbell race after running the marathon course in 2014,” he continued. “Following a year-plus of miscellaneous injuries, my training was finally progressing and my end
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Andy, ran the ½ marathon. “The finisher medals at Cowbell were huge,” Alison said. “It was a warm day. I had a great pacer, Christina Michele, who paced the 2:55 half marathoners and really helped me through the first half of the race. What is impressive is that she is pregnant—13 weeks when she did 13.1 at Halloween! Rae Mohrmann Coaches XC
SLTC Board member, Rae Mohrmann completed a season coaching a young crop of runners this fall. “I truly enjoyed it!” she said. “Coaching the Immanuel Eagles Cross Country team was 90 percent gratifying and 10 percent like herding cats. The program has been in existence for more than 45 years in the Lutheran schools. Running is relatively inexpensive and yet prepares kids for any sport. I was honored to be asked to coach, and to be accepted by the kids, though the latter is probably because my grandsons are on the team. I had kids grades 2 - 8 participating. Different grade levels run different distances ranging from quarter-mile to 3K. The younger ones needed games and relays to keep them interested and motivated. The teacher in me added ‘words of the day’ such as perseverance, responsibility and courtesy. Our team motto of "Do your best and let God
do the rest" stressed the fact that best is different each day. “It proved to be a gratifying experience for me and a positive experience for the kids—based on their end-of-season comments and cards,” she continued. “To see purpose in life we must have a life with purpose. I think my purpose is in helping others.” The Wolfpack Chases Bourbon
The local running group that calls itself “The Wolfpack” has just competed in the Bourbon Chase relay in Kentucky, SLTC Member Sean Gannon reported. “We had great team camaraderie and had a great time,” Sean said. The Bourbon Chase is a 200-mile relay that starts near Bardstown, KY, and finishes in Lexington. As the name suggests, the route runs through many of the famous Kentucky Bourbon Distilleries. “In four years of competing, our group has fielded three regular teams, which consist of twelve members, and we have twice fielded an Ultra team, which consists of six members,” Sean continued. “This year our 12-person team, named “Spirits from St. Louis,” finished 17 out of 432 teams with an average pace of 7:33 min/mile. We had a fantastic time even
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though running in the middle of the night in very hilly terrain—yes, hillier than St. Louis— was challenging. We started mid-afternoon on Friday (October 14) and finished late afternoon on Saturday. Each runner takes three legs from a course that consists of 36 total legs. The total distance per runner varies from 12 miles to 21 miles. This year’s team consisted of Bourbon Chase veterans as well as newbies.” One newbie was Gary Swearingen. He said that he originally laughed off his invitation to join the team, but then was asked again. “I only knew a few of my teammates but that would change by the end of our adventure,” Gary said. “Before you knew, we arrived at the Jim Beam distillery, checked in, and our first runner was up. As we drove to our many checkpoints, we were streaming Pandora in the team van, carb loading and hydrating. I was on deck. Yes, I was incredibly nervous as I waited for my turn. There was no pressure, but I wanted to perform well. Unfortunately, I drew the hardest leg of the entire course, right out of the gate. Suck it up and just run, I thought. I’m happy to say I came in faster than I thought and the nerves were gone. [Once I finished my leg] it was all about supporting the team and having fun. Our second leg was overnight. Wow! It’s lonely on tiny, dark country roads in rural Kentucky. As our team van passed me on my second leg, I could hear my teammates cheering me on… except those who were sleeping… Orrico. By our third set of legs, we were a tired bunch, but our other van of teammates were crushing it, and we set off to see how high in the standings we could finish. As Kathy turned the final corner heading in, our entire team joined her to cross the finish line together. The “Spirits from St. Louis” finished 17 out of 432 teams and we beat our on-course rivals—we started with them back in Louisville—by twelve minutes. So, after over 25 consecutive hours of running, our race was over. It was time to enjoy Lexington. The entire team celebrated by enjoying way too much pizza and
refreshments before rising early to return home to St. Louis.” “As you plan your race calendar for next year, consider a relay for a different experience,” Sean recommends. “The Bourbon Chase is a great race, but I will admit that it is logistically challenging. It’s not easy to get a 12-person team together, and a six-person team is even harder to assemble due to the mileage required from each runner. The Wolfpack also puts multiple teams out for the GO! St. Louis KT82 relay. The KT82 is run along the beautiful Katy Trail between St. Louis County and Hermann. It is the great way to try out a relay since it is local and does not require running through the night, hotel stays, multiple vans, etc. Get some friends together and try out a relay in 2017!”
Whether you are running, walking, relaying or coaching, the St. Louis Track Club wishes you the best. Share your news and accomplishments with DSprin5574@aol.com or the St. Louis Track Club office.
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marathon and a 50-mile: one loop for the marathon and two loops for the 50-mile (really 51.4). The race is held in the Berryman/Ozark Trail location near Potosi, MO, on the third weekend of May.
Get Your Butt Kicked at Route 66 The inaugural Get Your Butt Kicked at Route 66 (GYBK@66) was a 6- hour event at Route 66 State Park in Eureka, MO, held on the third Saturday in July, from 6 p.m. until midnight. The course is a flat 5K loop on roads. The course isn’t very challenging, but the weather... well, it is the third weekend in July, so now you know why it is called "Get Your Butt Kicked." It was well-attended with 100 participants.
Flatlanders 6 & 12 Hour David White and Donna Springer
The St. Louis Ultrarunners Group (SLUGS), founded in 1998, had a very successful year, with five races. They have been recognized as the premier ultra-running club, not just in the St. Louis area, but the Midwest region. The races they produce set a high standard and have had participants from all over the U.S. and several countries
Double Chubb 25K/50K Held on the Chubb Trail in St. Louis County, Double Chubb is the longest running trail race in the St. Louis area. This year was the 18th year of the event. The race is held on the third weekend of April and is always considered to be the start of trail running season in the St. Louis area.
Berryman Trail Run The Berryman Trail Run was voted by Runner’s World in 2009 to be one of the Top 25 must-do trail races in the nation. Runners experience 25.7 miles of single-track trail and, with it, a real wilderness experience. The race offers a
The Flatlanders 6 & 12 Hour MDA Benefit Run, held at Fenton City Park, is a St. Louis favorite. It is held on Labor Day weekend in conjunction with the (former) Jerry Lewis Labor Day Telethon. This was our 12th year for this event, and it has raised over $40,000 for the Muscular Dystrophy Association. It is a fun weekend with the SLUG picnic on Saturday and the race on Sunday. It is the perfect location for the spectator-friendly event it has become. Since it is an all-day event, it is common to see old friends drop by and visit, cheer on the runners, and enjoy the day.
Mark Twain 50/100 Mile Trail Run The Mark Twain 50/100 Mile Trail Run is actually an extended version of the Berryman Trail Run. It is held on the same trail and run in the opposite direction. It’s held on the third weekend in September. This is not a beginner’s trail run. With a 16-hour time limit for the 50mile and a 32-hour time limit for the 100-mile, only well-trained and experienced trail runners should attempt it. And many do! The race has been popular since the first one five years ago. It is an enjoyable experience for everyone involved. Those who don't run that far enjoy the camping and volunteering at aid stations or
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crewing for runners. The St. Louis Ultrarunners Group welcomes all St. Louis Track Club members to participate in our races in any capacity. “Run or volunteer or just cheer on the runners—you are always appreciated. Here is to a great 2017 for the SLTC and SLUGs, St. Louis's premier running clubs!” The SLUG’s yearly activities include hosting aid stations at Saint Louis running events, and coordinating semi-annual trail maintenance activities. Their website provides information about trails ranging from Ballwin to Eureka to Potosi, as well as cumulative race results.
The St. Louis Half Marathon and Clayton P.D. 5K is November 6th!
Sign up today!
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with
Kim Yawitz, MA, RDN
Have Your Cake and Eat it, Too: Mindful Eating This Holiday Season I had an unsettling thought as I ran on a perfect, 70 degree afternoon this week. Winter is coming. I’m not speaking North of the Wall, GoT fans. I’m talking about Winter holidays. Winter holidays are great, but they can be intimidating when you have fitness goals. How do you handle buffets, cocktail parties, and other engagements without losing progress? I rely on mindful eating during the holidays to balance fitness and fun. There are many definitions for mindful eating. I think of it as honoring your body’s hunger and fullness signals while allowing yourself to live a little. Want to know how to eat what you want AND meet your goals this Winter? Here are 5 tips for eating mindfully during the holidays.
Know the difference between hunger and cravings. Stress, social engagements, and constant exposure to treats make for strong cravings during the holiday season. True hunger is very different from a craving. By knowing the differences between the two and paying attention to your body, you can ensure
that you eat the right amounts of food at the right times. True hunger builds gradually and can be satisfied by almost any food. Cravings hit quickly. Let’s say you start thinking about cheese, and how you are going to eat cheese later. Suddenly, you feel hungry, and you must have cheese. That, friends, is a craving. If you aren’t sure, mentally scan your body. Is your stomach growly or empty? Do you feel tired, or do you have a headache? Are you irritable or nauseated?
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See how you feel after 20 minutes. If you are still truly hungry, have a little more food!
Eat what you love. I am not a fan of green bean casserole. At Thanksgiving last year, I stopped myself before putting a huge scoop onto my plate. Why did I take it? Because it was there. Now, I take a moment at the buffet to choose the items that I really enjoy. This gives me more room for the foods I love.
Socialize at the table.
If any of these symptoms are present, then you may need to eat! If you do not have these symptoms or you still aren’t sure, drink a glass of water and do another mental scan 15 minutes later. With practice you will know just when to eat, so that you are not uncomfortably hungry or caving to cravings.
Eat until you are satisfied. Just as it is important to know when you are hungry, it is helpful to learn when to stop eating. If you are like me, it is tempting to stuff yourself with holiday favorites. If your family is like mine, there are enough leftovers to feed a small army. There will be other opportunities to eat these foods. Aim to stop eating when you are 80 percent full, rather than uncomfortably full. Stop even sooner if you want dessert.
I do not advise distracted eating. When we take a plate of leftovers to the couch for a movie marathon or to watch sports, the distraction makes it difficult to tune in to fullness cues. Make an exception, though, for eating at the table with others. When you eat with company, the conversation typically slows down the pace of the meal. This allows the brain to receive messages from receptors in the stomach, which respond to stretching
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during meals. Mindfulness of these cues allows you to eat less and feel more comfortable and the end of the meal!
Don’t be dull. Pop quiz, hotshot. Grandma’s baked five of your favorite pie flavors for dinner. What do you do? What do you do? There are a couple of strategies for tackling a dessert buffet (or a dip party— whatever floats your boat). You could save room for a small portion of your absolute favorite. Or you could have one bite of each of your favorites, for 5 to 8 total bites. Your taste buds become dulled to the taste of a food after just a couple of bites. By taking one taste of each of your favorites, you get the strongest flavor and feel satisfied earlier.
Just enjoy. Finally, enjoy the holidays! If your eating is not consistent with your training goals, forgive yourself and move on! And as you think ahead to next year’s resolutions, keep in mind that if you eat fairly well for most of the year, you don’t have to worry about a few indulgent meals during the holidays. w
Happy holidays, and happy running!
v 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.
v Kim Yawitz, MA, RDN
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
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 ... $10 per runner ($8 for SLTC members) through Nov. 11! Pricing increases $2 per runner from Nov. 12 to 10am Friday, Nov. 18. Race day registration is $15 per runner. 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 Burke Family Thanksgiving Tradition: Loser Wears the Turkey Hat by Christine Burke
Like most holidays, Thanksgiving is a time for traditions. Family traditions. Traditions that have been passed down for decades. Turkeys, stuffing (or dressing), pies, cranberrysomething-or-other that eventually ends up in the trash. And of course, running a 5K with a crocheted turkey hat on. What?! You don’t honor that long held family tradition?! Okay, so maybe there are only a handful of Americans that actually wake up early on Thanksgiving morning, don their running apparel and head out to their local Thanksgiving Day Turkey Trot where the “loser” from the previous year has to run his race wearing a crocheted turkey hat.
But we are one of the few. And this is how our tradition began. We had been running the local turkey trot on Thanksgiving morning for over a decade when we decided one year to begin a tradition that the runner who came in last in their age group would have to run the next year wearing a turkey hat. That first year—the year that would set the tradition in motion and cement the crocheted bird in our family history—two of our three children still lived at home as well as our eldest son’s fiancé, so needless to say, our family spanned the gender and age group categories. For some reason, last year our family was more competitive than we had been in previous years. Our eldest son ran his best time and took first in his age group. I was second in mine. Our son’s fiancé was in a pretty tough age group, but she still managed to place 5th or 6th. Then we waited. The three of us had run fast enough to ensure we would not be wearing the turkey trot this year. But who would? It had come down to two people: my husband, Terry, and my daughter, Megan.
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Finally, we saw them, father and daughter, racing each other with everything they had left in those final steps of the race. To say it was a glorious site would be a slight exaggeration, but it was good entertainment, especially as they both crossed the finish line and headed over to the weeds together to dry heave, at which point the rest of us decided a trip to the water table was in order. And so it turned out that good old Dad finished last in his age group. The turkey hat was ordered from some website and, thus, the tradition began. We truly do love getting up on Thanksgiving morning and heading out to compete to see who will be wearing Old Tom the next year. Admittedly, so far, only one person has had to wear the hat, but he wears it with pride. Plus, age groups change, and eventually there will be another head that will be warmer than a turkey in the oven on Thanksgiving morning. At the very least, the idea of running in public while wearing a crocheted turkey hat is encouragement enough to keep us racing on Thanksgiving morning. wď ˇ