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February edition of the SLTC's Track Time News.
Citation preview
Saint Louis Track Clubrsquos
Track Time News February 2015 Vol 45 Issue 2
stlouistrackclubcom 3147813926 officestlouistrackclubcom
IndexGrapevine4-8Awards Banquet10
Ask Styles12 Minutes12
Frostbite pics14-15Recipe16
New treasurer16Calendar16
Frostbite Series wraps up another yearPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 2
SLTC OfficersPresident Mike HuelsmannVice President Mark RussellSecretary Wendie CummingsTreasurer Danny StultsBoard of Directors Josh ArandaBoard of Directors Justin IrvingBoard of Directors Brian KratzBoard of Directors Mike OrricoBoard of Directors Ryan Yoch
SLTC Race DirectorsFrostbite Series Bob Chitwood amp Mike BahrHalf Marathon Kevin JokischSpring through St Lou TBAPace Series Don DenhamTrack Series David JamesCross Country Kick-Off TBAClifton Heights 3K Jill AkinsCorps of Discovery Mike Orrico Trail Race Marathon Relay Paul McGee amp Rae Mohrmann
SLTC WebmasterAnna Jones annajonesstlouistrackclubcom
SLTC TTN EditorSallie Story editorstlouistrackclubcom
SLTC Executive DirectorJen Mommens jenmommensstlouistrackclubcom
ALL RIGHTS RESERVEDThe 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
PresidentsOct 1970-Feb 1974 Jerry AdamsMar 1974-March 1980 Jerry KokeshApr 1980-June 1980 Gene GianladisJuly 1980-July 1984 Tom EckelmanAug 1984-July 1987 Dan SebbenAug 1987-July 1988 Gary KroschAug 1988-July 1989 Tony SebbenAug 1989-Dec 1989 Mimi ZielinskiJan 1990-July 1990 Rich BlummAug 1990-July 1993 Camille CarneyAug 1993-July 1997 Tom EckelmanAug 1997-Mar 1998 John WelgeApr 1998-July 1998 Carol KellerAug 1998-July 1999 David SpetnagelAug 1999-July 2001 John BrennerAug 2001-Sept 2004 Don HongOct 2004-June 2010 Dave McNaughtonJuly 2010-Dec 2011 Rich AndersonJan 2012-Dec 2013 Pam MoscaJan 2014-Present Mike Huelsmann
SLTC Lifetime Achievement Award Winners2013 Gwen Eckelman 2012 Mike Toolen2011 Dave McNaughton 2010 Jerry Kokesh 2009 Chris amp 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 Winners2013 Rae Mohrmann 2012 Christy Polk2011 Paul McGee 2010 Jackie Corn 2009 Pat Britt John Dickey 2008 Donna Springer 2007 Dave McNaughton 2006 Tom Wiltsch 2005 Jill Akins 2004 Don Hong
6136 Southwest AveSt Louis Missouri 63139-2719
wwwstlouistrackclubcom
Office hours 10 am-2 pm Mon Wed Fri Office phonefax 314-781-3926
Email officestlouistrackclubcom
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
Saint Louis Track Club Track Time News February 2015
Page 3
Presidentrsquos Column
St Louis Track Club Members
Greetings Irsquom back and pleased to serve a second year as President of the Saint Louis Track Club Board I look forward to another year of continuing the tradition of the Club along with all the members and volunteers January is coming to an end but we still have one Frostbite race left This will be the battle of speed versus endurance with the short and long races running together as a 10k Irsquom looking forward to a great race
Also I hope to see everyone at the SLTC An-nual Awards Banquet on Feb 28 The event is a lot of fun celebrating the best High School Cross Country winners and those who have dedicated their time to the St Louis Track Club
While Irsquom excited about the momentum and events of 2015 January was a tough month
for the running community The Aitken family suffered a great loss with the passing of their son Runner on Jan 29 It has been 6 months to the day since my little girl was born and as a first-time father the news and the updates over the last few months have really broken my heart
Runner had been battling a rare genetic seizure disorder for some time and a few months back he was diagnosed with liver cancer For those who have been running the Frostbite Series Runner and Michael Aitken teamed up to run the 20k race as a Make A Wish Foundation wish for Runner The sup-port was incredible and I hope the Aitkens know the running community is thinking about them
Mike Huelsmann PresidentSt Louis Track Club est 1970
Running through the highs and lows
Saint Louis Track Club Track Time News February 2015
Page 4
Improvements coming to Forest Park
Saint Louis walkers and runners will notice some changes in the southwest corner of Forest Park and beyondStephen Schlenkenberg strategic com-
munications director of Forest Park For-ever announced a gift of $200000 from the Gertrude and William A Bernoudy Foundation on Jan 14 to improve access to the Park at its south-west corner and along Oakland Ave ldquoThese funds (com-
bined with other funds) will make the $2 million improvement project in Forest Park along its border possible Highlights of this project which will begin in summer 2015 with completion targeted for early 2016 include bullConstructing a mile-long sidewalk in Forest
Park along Oakland Ave and from Skinker Blvd east past Turtle Playground and con-necting to the sidewalk at Hampton AvebullReducing Oakland to one lane in each
direction with 19 miles of new ldquobufferedrdquo bicycle lanesbullConnecting the new sidewalks and bike
paths to Forest Parkrsquos recreational path sys-tembullCreating neighborhood connections with
pedestrian sidewalks at both Louisville Ave
and Tamm AvebullInstalling new traffic signals with pedestri-
an indications and crosswalks to create safer access for cyclists and pedestriansbullImproving 09 acres of rdquoForest Park landrdquoldquoThis is one of the most critical entrances
leading into Forest Parkrdquo said Forest Park For-ever President and Executive Director Lesley S Hoffarth PE ldquoBut itrsquos also the most prob-lematic Walkers and cyclists will finally have a safer more welcoming entry to the Park at this highly trafficked location We are grate-ful for this generous gift from the Bernoudy Foundation and for our productive partner-ship with the City of St Louis and Aldermen Krewson and OgilvierdquoThe 1995 Forest Park Master Plan which
guides Forest Park Foreverrsquos restoration and improvement projects had made a strong call for improved bike and pedestrian cross-ings enhanced neighborhood pathway entrances and the development of new side-walks to provide a continuous path for pe-destrians and cyclists A 2011 study initiated by the City documented the work needed to improve these intersections and roadways ldquoTodayrsquos announcement comes at an ex-
citing time for Forest Park Forever Having established a strong new cooperative agree-ment with the City in April 2013 the private nonprofit and its City partners are moving forward with a wave of strategic improve-ment projects These projects include the recently completed implementation of a new parkwide way-finding system ($1 mil-lion) phase one of upgrades to park comfort
The GrapevineBy Donna Springer
Saint Louis Track Club Track Time News February 2015
Page 5
stations ($485000) and transforming the deteriorating Upper Muny Lot into a more vibrant and sustainable Festival amp Parking Plaza ($3 million)rdquo Forest Park Forever a private nonprofit
organization was founded in 1986 to work in partnership with the City of St Louis and the Department of Parks Recreation and For-estry to restore maintain and sustain Forest Park as one of Americarsquos great urban public parks for the enjoyment of all mdash now and forever The Gertrude and William A Bernoudy (pro-
nounced ldquoBer-NOO-deerdquo) Foundation was established in 1994 at the death of Gertrude Bernoudy to support educational and chari-table goals reflecting the lifetime interests of the Bernoudys as well as general civic and charitable endeavors William A Bernoudy was one of St Louisrsquo outstanding architects during the middle part of the 20th century and Gertrude Bernoudy was a renowned art collector Both took a vital interest in the civic and cultural life of their community and the gifts by the Foundation reflect those interests (Press release Forest Park Forever January 14 2015)
Celebration Marathon is well organized and fast
A contingency of Michelob ULTRA runners participated in the (Florida) Celebration MarathonHalf Marathon on Jan 25ldquoIt was the second year for the racerdquo Rae
Mohrmann said ldquobut is one of the most well organized -- well marked friendly and help-ful volunteers super post-race food great location etc etc I strongly recommend this racerdquo ldquoIt was a very emotional race for merdquo she
added ldquoThe week before my first marathon my dad died The week before my 99th mara-thon I had to move my 97-year-old mom
to assisted living It was an emotional run with so many different thoughts -- met some wonderful people that I ran withrdquo Rae placed first in her 65-69 age group with
her 42501 time She was interviewed by the announcer and promoted The Saint Louis Track Club and Michelob ULTRA Rae said she is excited as she looks toward her 100th marathon at the GO STL in April and is still looking for more runners to run with her during the raceThe Celebration events with USATF-certi-
fied courses take place five minutes from Walt Disney World and 20 minutes from the Orlando international airport The website describes the course as ldquoflat and fastrdquo and ideal for ldquoqualifying for Bostonrdquo Runners go through ldquoone of Americarsquos prettiest neigh-borhoodsrdquo as named by Forbes magazine and run on boardwalks and pathways Add-ed attractions include food ldquobeyond bananas and bagelsrdquo with contributions from local restaurants excellent running weather (71-degree average high temperature 48-degree average low temperature) and a low entry feeThe 2500 entry cap filled this year but an
added feature was a virtual run Marathoners or half-marathoners could download virtual race bibs run their own races then e-mail their times and pictures of themselves smil-ing wearing their bibs The pictures are posted on the website and finishers receive medals and T-shirts Runners have the option of competing the race distances over mul-tiple sessions but with ldquono cheatingrdquo on the times
Big River distance camp expands to include adults
More than 30 7th through 12th graders spent part of their winter breaks running and having fun at the eighth Big River Winter Distance Camp
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 2
SLTC OfficersPresident Mike HuelsmannVice President Mark RussellSecretary Wendie CummingsTreasurer Danny StultsBoard of Directors Josh ArandaBoard of Directors Justin IrvingBoard of Directors Brian KratzBoard of Directors Mike OrricoBoard of Directors Ryan Yoch
SLTC Race DirectorsFrostbite Series Bob Chitwood amp Mike BahrHalf Marathon Kevin JokischSpring through St Lou TBAPace Series Don DenhamTrack Series David JamesCross Country Kick-Off TBAClifton Heights 3K Jill AkinsCorps of Discovery Mike Orrico Trail Race Marathon Relay Paul McGee amp Rae Mohrmann
SLTC WebmasterAnna Jones annajonesstlouistrackclubcom
SLTC TTN EditorSallie Story editorstlouistrackclubcom
SLTC Executive DirectorJen Mommens jenmommensstlouistrackclubcom
ALL RIGHTS RESERVEDThe 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
PresidentsOct 1970-Feb 1974 Jerry AdamsMar 1974-March 1980 Jerry KokeshApr 1980-June 1980 Gene GianladisJuly 1980-July 1984 Tom EckelmanAug 1984-July 1987 Dan SebbenAug 1987-July 1988 Gary KroschAug 1988-July 1989 Tony SebbenAug 1989-Dec 1989 Mimi ZielinskiJan 1990-July 1990 Rich BlummAug 1990-July 1993 Camille CarneyAug 1993-July 1997 Tom EckelmanAug 1997-Mar 1998 John WelgeApr 1998-July 1998 Carol KellerAug 1998-July 1999 David SpetnagelAug 1999-July 2001 John BrennerAug 2001-Sept 2004 Don HongOct 2004-June 2010 Dave McNaughtonJuly 2010-Dec 2011 Rich AndersonJan 2012-Dec 2013 Pam MoscaJan 2014-Present Mike Huelsmann
SLTC Lifetime Achievement Award Winners2013 Gwen Eckelman 2012 Mike Toolen2011 Dave McNaughton 2010 Jerry Kokesh 2009 Chris amp 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 Winners2013 Rae Mohrmann 2012 Christy Polk2011 Paul McGee 2010 Jackie Corn 2009 Pat Britt John Dickey 2008 Donna Springer 2007 Dave McNaughton 2006 Tom Wiltsch 2005 Jill Akins 2004 Don Hong
6136 Southwest AveSt Louis Missouri 63139-2719
wwwstlouistrackclubcom
Office hours 10 am-2 pm Mon Wed Fri Office phonefax 314-781-3926
Email officestlouistrackclubcom
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
Saint Louis Track Club Track Time News February 2015
Page 3
Presidentrsquos Column
St Louis Track Club Members
Greetings Irsquom back and pleased to serve a second year as President of the Saint Louis Track Club Board I look forward to another year of continuing the tradition of the Club along with all the members and volunteers January is coming to an end but we still have one Frostbite race left This will be the battle of speed versus endurance with the short and long races running together as a 10k Irsquom looking forward to a great race
Also I hope to see everyone at the SLTC An-nual Awards Banquet on Feb 28 The event is a lot of fun celebrating the best High School Cross Country winners and those who have dedicated their time to the St Louis Track Club
While Irsquom excited about the momentum and events of 2015 January was a tough month
for the running community The Aitken family suffered a great loss with the passing of their son Runner on Jan 29 It has been 6 months to the day since my little girl was born and as a first-time father the news and the updates over the last few months have really broken my heart
Runner had been battling a rare genetic seizure disorder for some time and a few months back he was diagnosed with liver cancer For those who have been running the Frostbite Series Runner and Michael Aitken teamed up to run the 20k race as a Make A Wish Foundation wish for Runner The sup-port was incredible and I hope the Aitkens know the running community is thinking about them
Mike Huelsmann PresidentSt Louis Track Club est 1970
Running through the highs and lows
Saint Louis Track Club Track Time News February 2015
Page 4
Improvements coming to Forest Park
Saint Louis walkers and runners will notice some changes in the southwest corner of Forest Park and beyondStephen Schlenkenberg strategic com-
munications director of Forest Park For-ever announced a gift of $200000 from the Gertrude and William A Bernoudy Foundation on Jan 14 to improve access to the Park at its south-west corner and along Oakland Ave ldquoThese funds (com-
bined with other funds) will make the $2 million improvement project in Forest Park along its border possible Highlights of this project which will begin in summer 2015 with completion targeted for early 2016 include bullConstructing a mile-long sidewalk in Forest
Park along Oakland Ave and from Skinker Blvd east past Turtle Playground and con-necting to the sidewalk at Hampton AvebullReducing Oakland to one lane in each
direction with 19 miles of new ldquobufferedrdquo bicycle lanesbullConnecting the new sidewalks and bike
paths to Forest Parkrsquos recreational path sys-tembullCreating neighborhood connections with
pedestrian sidewalks at both Louisville Ave
and Tamm AvebullInstalling new traffic signals with pedestri-
an indications and crosswalks to create safer access for cyclists and pedestriansbullImproving 09 acres of rdquoForest Park landrdquoldquoThis is one of the most critical entrances
leading into Forest Parkrdquo said Forest Park For-ever President and Executive Director Lesley S Hoffarth PE ldquoBut itrsquos also the most prob-lematic Walkers and cyclists will finally have a safer more welcoming entry to the Park at this highly trafficked location We are grate-ful for this generous gift from the Bernoudy Foundation and for our productive partner-ship with the City of St Louis and Aldermen Krewson and OgilvierdquoThe 1995 Forest Park Master Plan which
guides Forest Park Foreverrsquos restoration and improvement projects had made a strong call for improved bike and pedestrian cross-ings enhanced neighborhood pathway entrances and the development of new side-walks to provide a continuous path for pe-destrians and cyclists A 2011 study initiated by the City documented the work needed to improve these intersections and roadways ldquoTodayrsquos announcement comes at an ex-
citing time for Forest Park Forever Having established a strong new cooperative agree-ment with the City in April 2013 the private nonprofit and its City partners are moving forward with a wave of strategic improve-ment projects These projects include the recently completed implementation of a new parkwide way-finding system ($1 mil-lion) phase one of upgrades to park comfort
The GrapevineBy Donna Springer
Saint Louis Track Club Track Time News February 2015
Page 5
stations ($485000) and transforming the deteriorating Upper Muny Lot into a more vibrant and sustainable Festival amp Parking Plaza ($3 million)rdquo Forest Park Forever a private nonprofit
organization was founded in 1986 to work in partnership with the City of St Louis and the Department of Parks Recreation and For-estry to restore maintain and sustain Forest Park as one of Americarsquos great urban public parks for the enjoyment of all mdash now and forever The Gertrude and William A Bernoudy (pro-
nounced ldquoBer-NOO-deerdquo) Foundation was established in 1994 at the death of Gertrude Bernoudy to support educational and chari-table goals reflecting the lifetime interests of the Bernoudys as well as general civic and charitable endeavors William A Bernoudy was one of St Louisrsquo outstanding architects during the middle part of the 20th century and Gertrude Bernoudy was a renowned art collector Both took a vital interest in the civic and cultural life of their community and the gifts by the Foundation reflect those interests (Press release Forest Park Forever January 14 2015)
Celebration Marathon is well organized and fast
A contingency of Michelob ULTRA runners participated in the (Florida) Celebration MarathonHalf Marathon on Jan 25ldquoIt was the second year for the racerdquo Rae
Mohrmann said ldquobut is one of the most well organized -- well marked friendly and help-ful volunteers super post-race food great location etc etc I strongly recommend this racerdquo ldquoIt was a very emotional race for merdquo she
added ldquoThe week before my first marathon my dad died The week before my 99th mara-thon I had to move my 97-year-old mom
to assisted living It was an emotional run with so many different thoughts -- met some wonderful people that I ran withrdquo Rae placed first in her 65-69 age group with
her 42501 time She was interviewed by the announcer and promoted The Saint Louis Track Club and Michelob ULTRA Rae said she is excited as she looks toward her 100th marathon at the GO STL in April and is still looking for more runners to run with her during the raceThe Celebration events with USATF-certi-
fied courses take place five minutes from Walt Disney World and 20 minutes from the Orlando international airport The website describes the course as ldquoflat and fastrdquo and ideal for ldquoqualifying for Bostonrdquo Runners go through ldquoone of Americarsquos prettiest neigh-borhoodsrdquo as named by Forbes magazine and run on boardwalks and pathways Add-ed attractions include food ldquobeyond bananas and bagelsrdquo with contributions from local restaurants excellent running weather (71-degree average high temperature 48-degree average low temperature) and a low entry feeThe 2500 entry cap filled this year but an
added feature was a virtual run Marathoners or half-marathoners could download virtual race bibs run their own races then e-mail their times and pictures of themselves smil-ing wearing their bibs The pictures are posted on the website and finishers receive medals and T-shirts Runners have the option of competing the race distances over mul-tiple sessions but with ldquono cheatingrdquo on the times
Big River distance camp expands to include adults
More than 30 7th through 12th graders spent part of their winter breaks running and having fun at the eighth Big River Winter Distance Camp
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 3
Presidentrsquos Column
St Louis Track Club Members
Greetings Irsquom back and pleased to serve a second year as President of the Saint Louis Track Club Board I look forward to another year of continuing the tradition of the Club along with all the members and volunteers January is coming to an end but we still have one Frostbite race left This will be the battle of speed versus endurance with the short and long races running together as a 10k Irsquom looking forward to a great race
Also I hope to see everyone at the SLTC An-nual Awards Banquet on Feb 28 The event is a lot of fun celebrating the best High School Cross Country winners and those who have dedicated their time to the St Louis Track Club
While Irsquom excited about the momentum and events of 2015 January was a tough month
for the running community The Aitken family suffered a great loss with the passing of their son Runner on Jan 29 It has been 6 months to the day since my little girl was born and as a first-time father the news and the updates over the last few months have really broken my heart
Runner had been battling a rare genetic seizure disorder for some time and a few months back he was diagnosed with liver cancer For those who have been running the Frostbite Series Runner and Michael Aitken teamed up to run the 20k race as a Make A Wish Foundation wish for Runner The sup-port was incredible and I hope the Aitkens know the running community is thinking about them
Mike Huelsmann PresidentSt Louis Track Club est 1970
Running through the highs and lows
Saint Louis Track Club Track Time News February 2015
Page 4
Improvements coming to Forest Park
Saint Louis walkers and runners will notice some changes in the southwest corner of Forest Park and beyondStephen Schlenkenberg strategic com-
munications director of Forest Park For-ever announced a gift of $200000 from the Gertrude and William A Bernoudy Foundation on Jan 14 to improve access to the Park at its south-west corner and along Oakland Ave ldquoThese funds (com-
bined with other funds) will make the $2 million improvement project in Forest Park along its border possible Highlights of this project which will begin in summer 2015 with completion targeted for early 2016 include bullConstructing a mile-long sidewalk in Forest
Park along Oakland Ave and from Skinker Blvd east past Turtle Playground and con-necting to the sidewalk at Hampton AvebullReducing Oakland to one lane in each
direction with 19 miles of new ldquobufferedrdquo bicycle lanesbullConnecting the new sidewalks and bike
paths to Forest Parkrsquos recreational path sys-tembullCreating neighborhood connections with
pedestrian sidewalks at both Louisville Ave
and Tamm AvebullInstalling new traffic signals with pedestri-
an indications and crosswalks to create safer access for cyclists and pedestriansbullImproving 09 acres of rdquoForest Park landrdquoldquoThis is one of the most critical entrances
leading into Forest Parkrdquo said Forest Park For-ever President and Executive Director Lesley S Hoffarth PE ldquoBut itrsquos also the most prob-lematic Walkers and cyclists will finally have a safer more welcoming entry to the Park at this highly trafficked location We are grate-ful for this generous gift from the Bernoudy Foundation and for our productive partner-ship with the City of St Louis and Aldermen Krewson and OgilvierdquoThe 1995 Forest Park Master Plan which
guides Forest Park Foreverrsquos restoration and improvement projects had made a strong call for improved bike and pedestrian cross-ings enhanced neighborhood pathway entrances and the development of new side-walks to provide a continuous path for pe-destrians and cyclists A 2011 study initiated by the City documented the work needed to improve these intersections and roadways ldquoTodayrsquos announcement comes at an ex-
citing time for Forest Park Forever Having established a strong new cooperative agree-ment with the City in April 2013 the private nonprofit and its City partners are moving forward with a wave of strategic improve-ment projects These projects include the recently completed implementation of a new parkwide way-finding system ($1 mil-lion) phase one of upgrades to park comfort
The GrapevineBy Donna Springer
Saint Louis Track Club Track Time News February 2015
Page 5
stations ($485000) and transforming the deteriorating Upper Muny Lot into a more vibrant and sustainable Festival amp Parking Plaza ($3 million)rdquo Forest Park Forever a private nonprofit
organization was founded in 1986 to work in partnership with the City of St Louis and the Department of Parks Recreation and For-estry to restore maintain and sustain Forest Park as one of Americarsquos great urban public parks for the enjoyment of all mdash now and forever The Gertrude and William A Bernoudy (pro-
nounced ldquoBer-NOO-deerdquo) Foundation was established in 1994 at the death of Gertrude Bernoudy to support educational and chari-table goals reflecting the lifetime interests of the Bernoudys as well as general civic and charitable endeavors William A Bernoudy was one of St Louisrsquo outstanding architects during the middle part of the 20th century and Gertrude Bernoudy was a renowned art collector Both took a vital interest in the civic and cultural life of their community and the gifts by the Foundation reflect those interests (Press release Forest Park Forever January 14 2015)
Celebration Marathon is well organized and fast
A contingency of Michelob ULTRA runners participated in the (Florida) Celebration MarathonHalf Marathon on Jan 25ldquoIt was the second year for the racerdquo Rae
Mohrmann said ldquobut is one of the most well organized -- well marked friendly and help-ful volunteers super post-race food great location etc etc I strongly recommend this racerdquo ldquoIt was a very emotional race for merdquo she
added ldquoThe week before my first marathon my dad died The week before my 99th mara-thon I had to move my 97-year-old mom
to assisted living It was an emotional run with so many different thoughts -- met some wonderful people that I ran withrdquo Rae placed first in her 65-69 age group with
her 42501 time She was interviewed by the announcer and promoted The Saint Louis Track Club and Michelob ULTRA Rae said she is excited as she looks toward her 100th marathon at the GO STL in April and is still looking for more runners to run with her during the raceThe Celebration events with USATF-certi-
fied courses take place five minutes from Walt Disney World and 20 minutes from the Orlando international airport The website describes the course as ldquoflat and fastrdquo and ideal for ldquoqualifying for Bostonrdquo Runners go through ldquoone of Americarsquos prettiest neigh-borhoodsrdquo as named by Forbes magazine and run on boardwalks and pathways Add-ed attractions include food ldquobeyond bananas and bagelsrdquo with contributions from local restaurants excellent running weather (71-degree average high temperature 48-degree average low temperature) and a low entry feeThe 2500 entry cap filled this year but an
added feature was a virtual run Marathoners or half-marathoners could download virtual race bibs run their own races then e-mail their times and pictures of themselves smil-ing wearing their bibs The pictures are posted on the website and finishers receive medals and T-shirts Runners have the option of competing the race distances over mul-tiple sessions but with ldquono cheatingrdquo on the times
Big River distance camp expands to include adults
More than 30 7th through 12th graders spent part of their winter breaks running and having fun at the eighth Big River Winter Distance Camp
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 4
Improvements coming to Forest Park
Saint Louis walkers and runners will notice some changes in the southwest corner of Forest Park and beyondStephen Schlenkenberg strategic com-
munications director of Forest Park For-ever announced a gift of $200000 from the Gertrude and William A Bernoudy Foundation on Jan 14 to improve access to the Park at its south-west corner and along Oakland Ave ldquoThese funds (com-
bined with other funds) will make the $2 million improvement project in Forest Park along its border possible Highlights of this project which will begin in summer 2015 with completion targeted for early 2016 include bullConstructing a mile-long sidewalk in Forest
Park along Oakland Ave and from Skinker Blvd east past Turtle Playground and con-necting to the sidewalk at Hampton AvebullReducing Oakland to one lane in each
direction with 19 miles of new ldquobufferedrdquo bicycle lanesbullConnecting the new sidewalks and bike
paths to Forest Parkrsquos recreational path sys-tembullCreating neighborhood connections with
pedestrian sidewalks at both Louisville Ave
and Tamm AvebullInstalling new traffic signals with pedestri-
an indications and crosswalks to create safer access for cyclists and pedestriansbullImproving 09 acres of rdquoForest Park landrdquoldquoThis is one of the most critical entrances
leading into Forest Parkrdquo said Forest Park For-ever President and Executive Director Lesley S Hoffarth PE ldquoBut itrsquos also the most prob-lematic Walkers and cyclists will finally have a safer more welcoming entry to the Park at this highly trafficked location We are grate-ful for this generous gift from the Bernoudy Foundation and for our productive partner-ship with the City of St Louis and Aldermen Krewson and OgilvierdquoThe 1995 Forest Park Master Plan which
guides Forest Park Foreverrsquos restoration and improvement projects had made a strong call for improved bike and pedestrian cross-ings enhanced neighborhood pathway entrances and the development of new side-walks to provide a continuous path for pe-destrians and cyclists A 2011 study initiated by the City documented the work needed to improve these intersections and roadways ldquoTodayrsquos announcement comes at an ex-
citing time for Forest Park Forever Having established a strong new cooperative agree-ment with the City in April 2013 the private nonprofit and its City partners are moving forward with a wave of strategic improve-ment projects These projects include the recently completed implementation of a new parkwide way-finding system ($1 mil-lion) phase one of upgrades to park comfort
The GrapevineBy Donna Springer
Saint Louis Track Club Track Time News February 2015
Page 5
stations ($485000) and transforming the deteriorating Upper Muny Lot into a more vibrant and sustainable Festival amp Parking Plaza ($3 million)rdquo Forest Park Forever a private nonprofit
organization was founded in 1986 to work in partnership with the City of St Louis and the Department of Parks Recreation and For-estry to restore maintain and sustain Forest Park as one of Americarsquos great urban public parks for the enjoyment of all mdash now and forever The Gertrude and William A Bernoudy (pro-
nounced ldquoBer-NOO-deerdquo) Foundation was established in 1994 at the death of Gertrude Bernoudy to support educational and chari-table goals reflecting the lifetime interests of the Bernoudys as well as general civic and charitable endeavors William A Bernoudy was one of St Louisrsquo outstanding architects during the middle part of the 20th century and Gertrude Bernoudy was a renowned art collector Both took a vital interest in the civic and cultural life of their community and the gifts by the Foundation reflect those interests (Press release Forest Park Forever January 14 2015)
Celebration Marathon is well organized and fast
A contingency of Michelob ULTRA runners participated in the (Florida) Celebration MarathonHalf Marathon on Jan 25ldquoIt was the second year for the racerdquo Rae
Mohrmann said ldquobut is one of the most well organized -- well marked friendly and help-ful volunteers super post-race food great location etc etc I strongly recommend this racerdquo ldquoIt was a very emotional race for merdquo she
added ldquoThe week before my first marathon my dad died The week before my 99th mara-thon I had to move my 97-year-old mom
to assisted living It was an emotional run with so many different thoughts -- met some wonderful people that I ran withrdquo Rae placed first in her 65-69 age group with
her 42501 time She was interviewed by the announcer and promoted The Saint Louis Track Club and Michelob ULTRA Rae said she is excited as she looks toward her 100th marathon at the GO STL in April and is still looking for more runners to run with her during the raceThe Celebration events with USATF-certi-
fied courses take place five minutes from Walt Disney World and 20 minutes from the Orlando international airport The website describes the course as ldquoflat and fastrdquo and ideal for ldquoqualifying for Bostonrdquo Runners go through ldquoone of Americarsquos prettiest neigh-borhoodsrdquo as named by Forbes magazine and run on boardwalks and pathways Add-ed attractions include food ldquobeyond bananas and bagelsrdquo with contributions from local restaurants excellent running weather (71-degree average high temperature 48-degree average low temperature) and a low entry feeThe 2500 entry cap filled this year but an
added feature was a virtual run Marathoners or half-marathoners could download virtual race bibs run their own races then e-mail their times and pictures of themselves smil-ing wearing their bibs The pictures are posted on the website and finishers receive medals and T-shirts Runners have the option of competing the race distances over mul-tiple sessions but with ldquono cheatingrdquo on the times
Big River distance camp expands to include adults
More than 30 7th through 12th graders spent part of their winter breaks running and having fun at the eighth Big River Winter Distance Camp
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 5
stations ($485000) and transforming the deteriorating Upper Muny Lot into a more vibrant and sustainable Festival amp Parking Plaza ($3 million)rdquo Forest Park Forever a private nonprofit
organization was founded in 1986 to work in partnership with the City of St Louis and the Department of Parks Recreation and For-estry to restore maintain and sustain Forest Park as one of Americarsquos great urban public parks for the enjoyment of all mdash now and forever The Gertrude and William A Bernoudy (pro-
nounced ldquoBer-NOO-deerdquo) Foundation was established in 1994 at the death of Gertrude Bernoudy to support educational and chari-table goals reflecting the lifetime interests of the Bernoudys as well as general civic and charitable endeavors William A Bernoudy was one of St Louisrsquo outstanding architects during the middle part of the 20th century and Gertrude Bernoudy was a renowned art collector Both took a vital interest in the civic and cultural life of their community and the gifts by the Foundation reflect those interests (Press release Forest Park Forever January 14 2015)
Celebration Marathon is well organized and fast
A contingency of Michelob ULTRA runners participated in the (Florida) Celebration MarathonHalf Marathon on Jan 25ldquoIt was the second year for the racerdquo Rae
Mohrmann said ldquobut is one of the most well organized -- well marked friendly and help-ful volunteers super post-race food great location etc etc I strongly recommend this racerdquo ldquoIt was a very emotional race for merdquo she
added ldquoThe week before my first marathon my dad died The week before my 99th mara-thon I had to move my 97-year-old mom
to assisted living It was an emotional run with so many different thoughts -- met some wonderful people that I ran withrdquo Rae placed first in her 65-69 age group with
her 42501 time She was interviewed by the announcer and promoted The Saint Louis Track Club and Michelob ULTRA Rae said she is excited as she looks toward her 100th marathon at the GO STL in April and is still looking for more runners to run with her during the raceThe Celebration events with USATF-certi-
fied courses take place five minutes from Walt Disney World and 20 minutes from the Orlando international airport The website describes the course as ldquoflat and fastrdquo and ideal for ldquoqualifying for Bostonrdquo Runners go through ldquoone of Americarsquos prettiest neigh-borhoodsrdquo as named by Forbes magazine and run on boardwalks and pathways Add-ed attractions include food ldquobeyond bananas and bagelsrdquo with contributions from local restaurants excellent running weather (71-degree average high temperature 48-degree average low temperature) and a low entry feeThe 2500 entry cap filled this year but an
added feature was a virtual run Marathoners or half-marathoners could download virtual race bibs run their own races then e-mail their times and pictures of themselves smil-ing wearing their bibs The pictures are posted on the website and finishers receive medals and T-shirts Runners have the option of competing the race distances over mul-tiple sessions but with ldquono cheatingrdquo on the times
Big River distance camp expands to include adults
More than 30 7th through 12th graders spent part of their winter breaks running and having fun at the eighth Big River Winter Distance Camp
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 6
ldquoCampers learned about training and dis-tance running worked with current colle-giate runners heard from a Division I college coach and finished up camp with a fun in-door track meet and all-you-could-eat pan-cake breakfastrdquo said Katie Helbig of Big River Running Company ldquoBrian Kratz a Saint Louis Track Club member helped out at camp and
proudly sported his SLTC shirtrdquoldquoAfter years of
requests Big River replicated its lsquokid camprsquo for adults with a First-Annual Adult Camp A group of enthusias-
tic runners kicked off 2015 on the right foot at Big Riverrsquos Winter Running Retreat Participants with a variety of running backgrounds learned about train-ing plans injury prevention cross training tried new workouts shared experiences and ended the retreat with a special happy hour and shopping nightrdquoldquoThank you for having an educational pro-
gram and offering ways to help people be-come the runner they want to be It was nice to hear information from people who had lots of different types of experiences to draw from that shaped their running I also liked that we had social time built in that helps you get to know new people I really appre-
ciate that Big River wants everyone to love running and I am happy to say I dordquo one participant said
Brad Eastman back on the road after brain tumor surgeryldquoIrsquove been an on-course motivator since
2008 for the Girls on the Run 5K event I make sure every girl who is part of the pro-gram culminates the experience with an overwhelming sense of self-achievement and a smile after Thatrsquos what running is all aboutrdquo said Brad Eastman a stronghold for Girls on the Run organization Bradrsquos picture has appeared on billboards websites and in magazines On April 12 2013 Brad under-went a nine-hour craniotomy at Washington UniversityBJC Hospital during which 95 of a brain tumor was removed The first symp-toms were intense deacutejagrave vu feelings that he attributed to marathon training for the Walt Disney World Marathon where he set a PR of 317 Such symptoms persisted during mara-thon recovery and he began a workup for a possible seizure disorderThe pathology reports two weeks after the
surgery revealed that the tumor was malig-nant but slow growing (Grade II) Six months after surgery Brad was cleared to ldquolace up the shoesrdquo and to get back to what he said had become a staple in his lifeldquoI had some rust to knock offrdquo Brad said
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 7
One year to the date after his surgery he won a 10K in Creve Coeur Park The race benefitted The Theresa Harpole Foundation which promotes metastatic breast cancer research He said that it was a fitting cause given his own diagnosisTwo months later a routine scan in June 2014
revealed new tumor growth on the optic nerve surgery would involve a 30 chance of blind-ness After being referred by his surgeon to a team of oncologists the team opted to treat Brad with a new technique proton beam ther-apy complemented by a steady regiment of chemotherapy nearly eliminating the odds of any vision lossldquoTalk about being in the right place at the right
timerdquo he said ldquoI am incredibly blessed to be sur-rounded by the most cutting-edge technology and a world class care team It doesnrsquot get any better than that when yoursquore given a diagnosis like mine I am a transplant to Saint Louisrdquo He grew up in Chittenango New YorkldquoWho would have known that there is no such
thing as a coincidence It was not a coinci-dence that I moved hererdquo he said ldquoIt was the right timing I was at the right institution and I had the right woman at my siderdquo He said feels his experience has led him to new perspectivesldquoTo serve and influence human beings is my
new calling If I can change one personrsquos out-look mdash make one person smile who hasnrsquot before change one life make one difference mdash this experience will not be all for naughtrdquo he said Brad 33 is kept busy by working full-time
undergoing chemotherapy treatments and by a newborn son and a 2-and-a-half year-old daughter His wife Sarah whorsquos a teacher coaches a Girls on the Run team at her school And he said that of course his life would have a void without running so he always finds time to log some miles and to ldquokeep his personal faith renewed in what is at the core of his be-ing mdash the heart of a runnerrdquo
Runner Aitkenrsquos wish granted at Frostbite
The Frostbite Series 20Krsquoers and 5krsquoers had a chance to support Runner Aitken and his family Jan 10 through the Make-a-Wish Foundation Runner 9 was diagnosed with a seizure disorder and a rare form of liver cancer He was slated to travel to the Walt Disney World Marathon to fulfill his wish to run a marathon with his father His con-dition however took a turn for the worse Stephanie Hampton-Boeglin of Make-a-Wish scurried to find another alterna-tive desiring to put together an event for Runner within the next few days Stephanie reached out to Heidi Puls a runner who has numerous contacts in the running commu-nity Heidi steered her toward Tim Cary of FLEET FEET Sports and toward the 20K5K
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 8
of the Saint Louis Track Clubrsquos Frostbite Series Heidi ordered medals and stepped up publicity A barrage of e-mails and post-ers went out ldquoShe reached out to individu-als near and far to get donated medals including hers and her husbandrsquos own medalsrdquo Stephanie said Two Cheer Zones were mapped out on the course so Runner could be cheered on as he passed by in a specialized stroller pushed by his father ldquoWear your Kelly green and bring signs cowbells and a high-fiverdquo read the Saint Louis Track Club website Runner his father mother and brother Dash drew a crowd of supporters in the Visitorsrsquo Center before the start of the race A large contingency from The Missouri Running Club ran to the Cheer Zones They held signs theyrsquod made to resemble a Kelly green Mickey Mouse then left their signs with the volunteers to return to the finish line Jan 26 Stephanie of Make-a-Wish relayed the following mes-sage from Runnerrsquos parentsldquoWe are preparing for the final stages of
Runnerrsquos journey Runner however has continued to teach us more lessons about strength and love than we could ever learn from a textbook Walking a mile in Runnerrsquos shoes would leave one feeling so many emotional highs and even more painful lows over the course of his 9-plus years To try and comprehend that he himself is in the process of walking his final mile is devastating but being surrounded by so many wonderful family and friends shar-ing wonderful stories has certainly helped
ease the stress The wonderful staff here at Childrenrsquos has gone above and beyond to ensure not only the comfort of Runner but our entire family and for that we cannot thank them enough It goes without saying that your continued thoughts and prayers are so very much appreciated Thank yourdquoRunner passed away Wednesday Jan 28
The Saint Louis Track Club extends its sym-pathy to his family and is honored that he did his fulfilled his wish for a run at our 20K during the last month of his life
As we move into the second month of a new year may our steps be healthy and
reflective as well as progressive Share your news with DSprin5574aolcom
or the Saint Louis Track Club office
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
gisteronline today at
StPatsRuncom
37th Annual
ST PATRICKrsquoSDAY PARADE RUN
MARCH 14 2015900 AM
Starting at Broadway amp Walnut owntown St Louis
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 10
St Louis Track Club Annual Awards BanquetAll SLTC members and their families are welcome
and encouraged to attend
Awards to be presented includeSLTC High School All-Metro Teams
SLTC Volunteer of the YearSLTC Lifetime Achievement Award
Please register online by Saturday Feb 21 httpsstlouistrackclubwebconnexcom15banquet
For questions contact the SLTC office
When Saturday Feb 28 6 pm Where Favazzarsquos Rose of the Hill
2300 Edwards Saint Louis Missouri 63110
Price $20 per person
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
SLTC Volunteer Awards Program
The Volunteer Awards Program is the Track Clubrsquos way of showing appreciation for
those people members and nonmembers who so generously volunteer and assist at various Track Club events
The following describes how this program is conducted
How to Accumulate Volunteer Points
2 points A volunteer such as a water station worker traffic official finish line worker etc
4 points A volunteer who has performed more than three hours of continuous volunteering
15 points A Captain of a SLTC Event in charge of registration results traffic water stations finish line etc
25 points A Race Director of a SLTC Event or Picnic Coordinator
50 points A Race Director of a SLTC Series Event Awards Banquet Coordinator Expo Booth Coordinator
100 points A Race Director for a SLTC Major Event or Pace Series Coordinator
Volunteer Awards
5-100 points A gift certificate equal to $1 for each point earned over 5 points with a maximum of 100 points Volunteer Awards
will be presented at the St Louis Track Club Awards Banquet
SLTC Annual Awards Banquet
We invite all of our volunteers to join us at the SLTC Annual Awards Banquet which will be held at pm on Saturday Feb 2 at
Favazzarsquos Rose of the Hill Banquet tickets
SLTC Volunteer Points Form
Please return to Rae Mohrmann at 115 Georgia Ave St Louis MO 63135 or email your information to
raerunsaolcom Please submit points by day Jan 201
Name
Phone Email
201 Even Points Task
1
2
3
4
5
Total points
Please circle where you would like to apply your gift certificate points
SLTC member dues SLTC Apparel Big River Running Fleet Feet
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 12
Q Hey Styles I keep seeing advertisements for more and more relay races Are they fun and if I sign up what can I expect - Rob A
A Rob you are correct The relay race seems to be a growing trend Personally I have participated in a few both locally and out of state They are a lot of fun but can definitely be work if you run hard First identify which one appeals to you We have some really good events here in town and you can research some destination races as well Next find the right team one that is similar to your running fitness and cool-ness level Finally sign up for the event and put in the work For the longer relays I would recommend throwing a few double days into your training These will help your legs recover from the short off time you get in the events On race day have fun and be sure to pack extra clothes shoes food and beer Q Hey Styles trucker hats seem to making a move in the running community especially out on the trails Whatrsquos the deal - Tony P
A I have definitely noticed the same Irsquom a hat guy and I like that there are now more options
for my dome when running For a long time it was just a visor for me as most running hats made my head too hot The mesh of the trucker hat is a little more breathable so I have made the move For me I like the hat to keep sun off my face and the sweat from pouring down in the summer Plus they look cool and thatrsquos what itrsquos all about right
Q Hey Styles what is your favorite part of the Frostbite Series -Sarah M
A I enjoy everything about the Frost-bite Unfortunately with family obliga-tions and being out of town I have only made 2 races My favorite part of the series is the people The running is fun but the people make it awesome From the race staff volunteers runners and
friends it is so great to see everyone out there doing their thing It keeps me moti-
vated to get out of bed and put in the work
Disclaimer Styles is not a professional He is a just a guy that likes to runhellip every dayhellip sometimes twice For professional help please contact a running coach local running store physician and of course the Google
A s k S t y l e s
The one and only Mr Styles
Whatrsquos the deal with relay races
Summary of MinutesDecember saw 37 new and 23 renewal household
memberships for 126 individuals Officers were selected among board members Up-
dates on the Team SLTC Premier team were covered The Frostbite and Make A Wish were discussed The board voted to continue sponsorship of the Girls on the Run program for 2015 Plans for the annual awards ban-quet were covered Planning has begun for the 2015
St Louis Half Marathon Options for spring events were also discussed Website updates were also coveredTeam SLTC standings for 2014 are being wrapped up
so be sure to check the website for updates All 2014 participants and award winners will be recognized at the annual banquet on February 28 Results for 2015 are already starting to stream in so be sure to report your events Just wear an SLTC jersey then tell us about your race
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
The Ancient Order of Hibernianrsquos present
The 16th Annual lsquoTOP OF THE MORNINGrsquo 5K RunWalk amp frac12-Mile Fun Run
Sunday March 8th 2015 at Toolenrsquos Running Start
TIME 830 AMndash 5K RunWalk The frac12-Mile Kids Fun Run will immediately follow the completion of the 5K
STORE LOCATION 3220 Green Mount Crossing Drive Shiloh IL 62269
Exit 16 off I-64 East Turn right on Green Mount Road
Turn left at next light into the Green Mount Crossing Shopping Complex Toolenrsquos Running Start will be on your left
COURSE Course will be an out-amp-back starting amp finishing at Toolenrsquos Running Start
AWARDS The top 3 overall winners will receive trophies The top 3 finishers in each age division will receive medals Medals will be
given to all frac12-Mile Kid Fun Run finishers The Awards Presentation will be take place after the Fun Run
DIVISIONS 5K ndash Top Overall Male amp Female Masters (M amp F) Age Groups (M amp F) 10 amp Under 11 - 14 15 - 19 20 - 24 25 - 29
30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 70 amp Over Fun Run ndash All Youth Ages 10 amp Under
PACKET PICK-UP Friday March 6th amp Saturday March 7th from 10 AM to 5 PM amp on Race Day at Toolenrsquos Running Start from 7 to 8 AM
STORE DISCOUNT SAVE at LEAST 15 on shoes apparel amp accessory purchases during Packet Pick-Up Days amp on Race Day
ENTRY FEES Entry fee is $22 if postmarked by Friday February 20th Late entries amp Race Day entries will be $25 Please make checks
payable to Ancient Order of Hibernians (AOH) amp mail to Toolenrsquos Running Start First 1000 entries will be guaranteed a long-sleeve
performance shirt Entry fees are nonrefundable Race will be held rain or shine
Online registration is also available ndash please visit itsyourracecom
ADDITIONAL INFO Questions Comments Concerns Please contact Toolenrsquos Running Start at 618-628-9898 or runningstartsportscom
ALL PROCEEDS TO BENEFIT LOCAL AOH CHARITIES REFRESHMENTS ATTENDANCE PRIZES amp IRISH ENTERTAINMENT FOLLOWING THE RACE
FOR THE SAFETY OF ALL PARTICIPANTS ndash NO HEADSETS
ALL STROLLERS amp PARTICIPANTS WITH DOGS NEED TO START THE RACE NEAR THE BACK OF THE STARTING LINE
PLEASE NOTE We will be using CHIP TIMING Your chip will be given to you at Packet Pick-Up Please provide all needed contact information on your
registration form Your registration will be held if you do not provide your contact information (phone number email address and mail to address)
helliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphelliphellip REGISTRATION FORM
16th Annual ldquoTOP OF THE MORNINGrdquo 5K RunWalk amp frac12 Mile Fun Run
(PLEASE PRINT CLEARLY)
NAME _____________________________________ ADDRESS ______________________________ CITY __________________________________ STATE ________ ZIP _______________ TELEPHONE ____________________ GENDER M F AGE AS OF 3815 ____________ EMAIL ADDRESS ____________________________________________________________ RACE (circle only one) 5K RunWalk Fun RunWalk SHIRT SIZE (circle only one) ADULT S M L XL XXL CHILD S M L XL
Waiver of Liability In consideration of this entry I the undersigned intending to be legally bound hereby to myself heirs executors and administrators waive and release any and all rights and claims for damages I may have against the AOH Toolenrsquos Running Start the City of Shiloh Green Mount Crossing LLC CAPLACO Mgmt Co and the representatives successors assignees and all sponsors for any and all injuries suffered by me in said event
SIGNATURE _______________________________________________ DATE ___________
Special Reminder Daylight Savings Time begins on Race Day
Donrsquo forget to Spring Forward
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 14
Courses converge for Frostbite 10kPhotos by Brent Newman
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 15
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 16
I have to admit I have a soft spot for chicken fingers chicken nuggets and all things fried chicken Unfortunately I have to be honest with myself and admit that those foods are best left to be eaten on special occasions and not every day When Irsquom craving some salty crunchy chicken goodness this pretzel-encrusted chicken hits the spot and keeps me from having dinerrsquos remorse Itrsquos great as an entreacutee with a side of roasted broccoli and sweet potato hash sliced atop a spinach salad or as a wrap with your favorite veggies and dressing Trust me once you try a batch you will want
it in your dinner rotation on the regular Prep time 20 min Cook time 25 min Yield
4 servings
Ingredients Hard pretzels 4 cupsOlive oil frac12 cupDijon mustard frac12 cupYellow mustard 2 tbspWater frac14 cupRed wine vinegar 3 tbsp
Chicken breasts 4 large or equivalent amount of tendersSalt and pepper to taste
Instructions1 Preheat the oven to 400 F2 In a food processor pulse pretzels until coarse or put in a Ziploc bag and smash until coarse3 Dump pretzels into a bowl4 Wipe out food processor5 Add mustards vinegar and water Process until smooth6 Season dressing with salt and pepper to taste7 Coat both sides of each chicken breast in the mustard dressing8 Dip into pretzel dust and cover both sides9 Set on baking sheet lined with parchment paper10 Bake for 20-25 minutes flipping halfway until cooked through Serve with honey mustard ranch dressing
ketchup or the dip of your choice-Sallie Story
Will Run for Food
Pretzel-encrusted chicken hits the spot
Irsquove lived in St Louis since the summer of 2012 with my wife Juli We both competed collegiate-ly in cross countrytrack and field and continue to run now Irsquove been a club member for about a year and
have enjoyed the many events social and com-petitive events that the St Louis Track Club fa-cilitates Since joining Irsquove seen PRrsquos in the mara-thon (Boston Marathon) the half marathon (St Louis Track Club Half ) and in the 4 Mile (Steam-
boat Classic Peoria IL) I can attribute much of this success to the newly formed sub-elite club team St Louis Track Club Premier sponsored by Race STL I currently work in accounting analysis and have
a background in finance Irsquom excited to see my involvement in the track club grow and I hope to continue to get to know the many members of the club as we continue to run St Louis If any-one would like to know more just ask Thanks
Meet Danny Stults the SLTCrsquos new treasurer
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events
Saint Louis Track Club Track Time News February 2015
Page 17
Sat 14thHeart of the Ozarks Half Marathon 10k amp Half Marathon Relay
131M amp 131M relay 10K
730am Southern Hills Shopping Center West Plains MO agunterzizzersorg
The Jrsquos 11th Annual Indoor Triathlon
Indoor triathlon - long course sprint or points
6am-heats start Marilyn Fox JCC Chesterfield MO prubenjccstlorg
Run for the Chocolate (individual 2- amp 3-member teams) 4M
9am Lacledes Landing to Crown Candy and back St Louis
Sat 21st Ultimate Girls 5K Glitter Edition 5K
9am Ameristar Casino Lower Lot 1 Ameristar Blvd St Charles MO 63303 kelsiewwssonlinecom
SpeRUNking Sandmine Challenge ~3M obstacle run
10am Crystal City Underground 700 Crystal Ave Crystal City MO 63019
Julesfleetfeetstlouiscom
Tiger Trek 5K WalkRun including a 25K Dog Walk 5K 25K dog walk
9am Centralia Junior High 900 S Elm St Centralia IL 618-533-7130
Walking Ramblers Cold as the Grave Walk walk9am Bellefountaine Cemetery 4947 W Florissant Ave St Louis Jo 6364824604
Sat 28th Little Rock Marathon Weekend 5K 5K 8am Little Rock Ark
Winter Flakes 10K 5K 1-mile fun runwalk 10K 5K 1M fun run9am Walther Park DeSoto MO 63020 3142778079
Castlewood Cup 15K Trail Race 15K trail race10am Castlewood State Park Ballwin MO
2nd Zac Cuddeback Memorial 5K 5K10am Rock Springs Park Trail OrsquoFallon IL
SLTC Annual Awards Banquet banquet6pm Favazzas Rose of the Hill 2300 Edwards St Louis 63110
Sun 1st Little Rock Marathon Half Marathon 10K 262M 131M 10K 8am Little Rock Ark
Racing for Recovery 5K 10K amp 1 Mile 10K 5K 1M
9am N-5 Memorial Union University of Missouri Columbia MO 65211
dmmhc8mailmissouriedu
Sat 7th 2nd Annual Holy Infant Shamrock Shuffle 5K 1M fun run9am-5K Holy Infant Parish 627 Dennison Dr BallwinMO 63021 kritomangaolcom
Shamrock Shuffle 5K 5K9am Holy Infant Church 627 Dennison Dr Ballwin MO 63021
aprilsarmientoconcordiaplansorg
Sun 8th 16th Annual Top of the Morning 5K 5K 5M youth fun run
830am Toolenrsquos Running Start 3220 Green Mt Crossing Shiloh IL
Quivering Quads Trail Half Marathon 131M trail run9am Cuivre River State Park Missouri 147 Troy MO 63379
julesfleetfeetstlouiscom
Sat 14th Run for the Helmet 7K 2M 7K 2M8am Fire Station 1 1385 Motherhead Rd Cottleville MO
jvsportsswbellnet $5 code sltc5
2nd Annual Downtown Dash 10K 5K 8am Little Rock Ark St Pats Parade Run 5M 9am Downtown St Louis
Sat 21stMcKendrees Ramble into Spring 5K10K10-Miler 10M 10K 5K
8am McKendree College Lebanon IL
kasmallheermckendreeedu
MoDot Work Zone 5K amp 1M 5K 1M
8am MoDOTs Transportation Management Center 14301 South Outer 40 Road Chesterfield MO
lisalamonsmodotmogov
5th Annual Alton Half Marathon amp 5K RunWalk 131M 5K 8am Alton IL altonhalfyahoocom
WashU PTs Run for Research 10K 5K 1M walk 9am Tower Grove Park St Louisadelsonewusmwustledu
Buck Knob Challenge 2015 5K9am St Pius X High School Festus MO 63028
2nd Royal Run 5K RunWalk 5K9am Optmist Park 510 N 3rd Street Belleville IL
SIIH 2nd Annual Puck lsquonrsquo Run 5K830am Long Acre Park Fairview Heights IL
Eventsicehawkshockeyorg
February
March
Upcoming races and events