April 29th, 2009: FLEET FEET Flyer # 36:
Bring on Summer Training! (and Speedwork and Clothes and Races...)
Welcome, Friends!
My, oh, my! It's been a busy time for the FLEET FEET family. Races and celebrations have filled the spring calendar, and the fun is just getting started.
No sooner did we splash our way across the finish line at GO!St. Louis before registration opened for the fall Training Team, FLEET FEET Chesterfield was packed with food and fashion at Diva Night, and the latest and greatest in summer clothes and gear arrived at the store. (Hello, Asics and Brooks apparel.)
On the roads, at the races, in the store, at an upcoming clinic, on the track... We look forward to helping you train for the 2009 season!
Sincerely,
Your Friends at FLEET FEET St. Louis
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We are excited to send out the FLEET FEET Flyer, and we would love to hear back from you! Feel free to send any comments directly to me via email. Happy Running!
Sincerely,
Amy Marxkors
Editor
Click here to view past FLEET FEET Flyers!
We would like to introduce you to the newest member of the FLEET FEET family, Brendan Michael Goldsborough. Proud first-time parents Jake and Lauren Goldsborough welcomed Brendan into the world on April 14th.
Congratulations, Jake and Lauren!
Registration Now Open for Fall Training Teams
Training for the Lewis and Clark Full or Half Marathon? What about the
Chicago Marathon?
Then join the Team! (All the cool kids are doing it.)
The FLEET FEET Training Teams feature professionally-designed training programs and workouts to ensure you are prepared for your big race. Professional coaching, pace-specific grouping, and weekly group long runs create a fun and supportive environment throughout your training. Optional group workouts and interactive clinics on key topics such as injury prevention, nutrition, and strength training round out your training with knowledge and experience.
Training for a marathon or half marathon can be one of the most rewarding endeavors you will ever undertake-- especially when you are surrounded by friends to encourage and motivate you every step of the way.
Both the Lewis and Clark Full Marathon Team and the Chicago Full Marathon Team begin on May 16th. The Lewis and Clark Half Marathon Team begins on June 20th. Training Team group long runs take place on Saturday mornings at various St. Louis premier running routes. Optional group workouts will be on Tuesdays and Thursday evenings, coinciding with the FLEET FEET Summer Speedwork sessions. Participants will also receive weekly tips and support from the coaching staff. For more information, visit the FLEET FEET Training Team website or register now!
Just in time for warm weather and bright, sunny days, Heidi brought in a lovely selection of Brooks apparel! And this season, Brooks is bringing high-performance style to a whole new level. The Dash Tank (a favorite with the ladies of FLEET FEET) features a slim fit, a flattering v-neck, and feminine pin-tucks near the shoulders. (There is also a hidden zippered key pocket!) The tank's counterpart, the Dash Short, is a cozy-comfort take on the retro running short.
Or, go green with the Epiphany Tank, a soft racerback made from 50% recycled fabric. A semi-fitted contour provides a flattering fit and keeps this must-have basic from looking boxy. (And, yes, there is a zippered key pocket!)
And if you're looking for the ultimate in moisture-wicking comfort, check out the Softy SS top. The classic v-neck styling and sleek design makes this shirt the perfect spring choice for everything from your daily workout to lunch with a friend.
The Epiphany Stretch Short was designed for movement and breathability. Featuring mesh splicing, moisture-wicking stretch fabric, and an uber-soft inner liner, this short takes all the best qualities of your favorite running shorts and combines them in one stylish package.
And don't forget the Energy Capri! A yoga-pant fit with a fashionista flair, the energy capri falls just below the knee for ready-for-anything practicality. (And it just might be the cutest capri we've ever seen.)
The new line of Brooks apparel is available at FLEET FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton. Colors, styles, and prices may vary.
How exactly do you do speedwork, anyway?
Whether you are an experienced runner or a novice, join us at FLEET FEET Chesterfield on May 21st for our Speedwork Training Clinic. David Spetnagel, owner of FLEET FEET St. Louis, will break down the components of how and why to run speed workouts to improve your next race time. Topics covered will include the basics of speed training, VO2max, and lactate threshold workouts. It'll be like a speedwork manual. No reading necessary.
Just in time for the FLEET FEET Summer Speedwork sessions, the Speedwork Training Clinic will show you how you can run faster!
The Speedwork Training Clinic will take place on Thursday, May 21st, at 6:30PM, at FLEET FEET Chesterfield. The clinic is complimentary and will last approximately 60 minutes. Class size is limited, so please RSVP to Kristen.
In order to run faster, you have to run faster. This seminar will give you direction to do just that!
FLEET FEET Summer Speedwork
Returns
Improve your running. Set a PR. Be fast.
FLEET FEET St. Louis is proud to announce the return of the popular Summer Speedwork Sessions! Each week between Memorial Day and Labor Day, FLEET FEET staff members direct structured interval sessions tailored to help runners peak for the fall racing season. Workouts are designed to benefit 5K racers and marathoners alike, regardless of pace, experience, or ability. The sessions start with a mile time trial and consist of various interval workouts over the next three months. The series ends with a "graduation" one-mile time trial.
You don't need to be speedy to do speedwork. You just need to want to get speedier.
In 2008, over 200 people attended the first week's workouts, making FLEET FEET Summer Speedwork the largest weekly training group in Missouri. Last year, participants improved their mile time by an average of 26 seconds!
FLEET FEET Summer Speedwork begins on Tuesday, June 2nd, at Francis Howell North and on Thursday, June 4th, at Marquette High School. Speedwork sessions begin at 7:00PM. Visit the FLEET FEET Summer Speedwork website for more information!
Tri 201 Seminar
It's all about race day with our Tri 201 Seminar! A continuation of Tri 101, Tri 201 will focus on the basics of race day preparation, from troubleshooting to setting up your transition area to finalizing your race day checklist. Join multiple-time Ironman finishers Katie and Brian Schoenholz at FLEET FEET St. Charles on Sunday, May 31st, as they discuss the ins and outs of race day!
Tri 201 will be held at FLEET FEET St. Charles on Sunday, May 31st, at 11:00AM. The class is complimentary and will last approximately 45-60 minutes. Space is limited, so please RSVP to Kristen.
Check out our full seminar schedule!
GO!St. Louis Training Team Recap
The 2009 Winter FLEET FEET Training Team recently completed the GO!St. Louis Half and Full Marathon, splashing through puddles on a rainy Sunday morning. Their spirits were not dampened by the conditions, however, as the 180-member FLEET FEET Training Team took the deluge in stride-- literally!-- and crossed the finish line victorious.
Congratulations to our team members, and thank you for a fun winter training season!
Sincerely,
Kristen Murphy
Visit the Training Team website!
Racing Team Update
April was a busy month for the FLEET FEET Racing Team! From around the area to around the country, the FFRT (including many new members) harvested a bounty of impressive races!
Three big races that drew many of you were the U-City 10-Miler, the Renaud Spirit Center 5K, and of course, the GO!St. Louis Half and Full Marathon. In the U-City 10-Miler, Jeff Neuschwander led the way with his 5th place showing, good enough for 1st overall in the Masters division. Brian Schoenholz, Lloyd Weber, and Luke Hofmann were the others out there on the men's side. Amy Marxkors and Danielle Brunnworth turned in impressive times despite the windy conditions on a hilly course to claim the 4th and 6th overall spots among women, respectively. Rhonda Saltzman, Christine Fisher, Katie Schoenholz, Dianna Shank, Christine Burke, Cindy Moline, and Tracy Schmidt also took part on that day. Congratulations to everyone who raced that morning!
The Renaud Spirit Center 5K was lucky to avoid the nasty rain predicted that morning as runners were greeted with near perfect weather! FLEET FEET saw team members place in four of the six overall spots, while several others placed in their age groups as well. For the women, Danielle Brunnworth and Cheryl Bergin led the way with a one-two finish. Kay McVey took 1st in her age group, while Katie Benedick was 2nd in hers. On the men's side, Andy Koziatek led the way with his 1st place finish overall, while Josh Bond took the 3rd overall spot. Just behind Josh was teammate Brian Schoenholz, who took 4th overall and 1st in his age group. James Pirkle, David Spetnagel, and Jim Yount were among the others out racing that morning.
Perhaps the biggest race event of the month was the GO!St. Louis Half and Full Marathon. The rain didn't make for the most ideal weather conditions, but that didn't stop many of you from taking to the streets and having fun splashing in the puddles along the way! In the marathon, Amy Marxkors took the 8th overall spot for the women, while Kay McVey took 1st place in her age group. Jim Gunderson finished 12th in his age group, and Jared Ehlers ran an impressive Boston-qualifying time. Karey Harting, David Donald, and David Bennett were among others out running the full that morning. The half marathon saw many age group placements for the FFRT. Danielle Brunnworth took 5th place in her age group, Christine Fisher took 8th, Caron Herrin took 11th, and Cindy Moline took 13th. Alex Ohl, Lloyd Weber, George Wescott, Laura Schmidt, Cheryl Bergin, Dianna Shank, Julie Admire, Christine Burke, Amanda Robinson and Jim Yount were also out having some fun in the rain that morning. Awesome job, everyone!
On the east coast, Ryan Lane had a stellar performance for the FFRT in the Boston Marathon, running a very impressive 2:38:46 finish time! Andy Beckerman, Stephen Rechtien, and AJ Hoetzel were among the other team members taking to the hills in Boston. Congratulations, guys!
Great job to everyone who raced this past April, and keep up the
excellent work in May. (Remember to submit your race results to be
recognized on our team!) See you at the races!
Sincerely,
Andy Koziatek
Upcoming Races
Undy 5000 Boxer Shorts Have Arrived
Due to an overwhelming response to the innaugural Undy 5000 in St. Louis in March, event organizers ran out of commemorative boxer shorts. Additional boxers were ordered and arrived this week. If you were an Undy 5000 participant who did not get a pair of boxer shorts during packet pickup, you can pick them up at any of our three FLEET FEET St. Louis locations. Please contact Jake Goldsborough with any questions.
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The Children's Miracle Network's "Race for Miracles" Family 5K Miracle Run/Walk will take place in Chesterfield Valley on Saturday, May 9th, 2009. The event will also include a special 500-meter race for kids 8 and under. The flat 5K race will start in front of the Wehrenberg Galaxy 14 Theatre in Chesterfield Valley at 8:00AM. The Kids' Run will begin at 9:00AM, with the awards ceremony immediately following the Kids' Run.
All participants will receive a commemorative t-shirt. Awards will be given to the top three men and women overall and to the top three men and women in the following age groups: 12-and-under, 13-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 and over. All kids will receive a t-shirt and ribbon.
Registration is available online. Packet pickup and race-day registration will be at the Wehrenberg Galaxy 14 parking lot from 7:00AM to 7:45AM on race day. For more information, call the Children's Miracle Network at 314-434-6880, or visit www.cmn-stl.org.
Children's Miracle Network (CMN) is a non-profit organization dedicated to raising funds and awareness for Cardinal Glennon Children's Medical Center and St. Louis Children's Hospital. The money raised stays right here in town and is divided equally between our two outstanding hospitals.
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Highland Lions Biathlon & 5-Mile Run
2009
Come join the Highland Lions Club for their 30th Annual Memorial Day Biathlon and 5-Mile Run. This event has become a Memorial Day tradition for many! Multi-sport athletes can participate in either the individual or team biathlon events, which consist of a 5-mile run and 15-mile bike, while those who enjoy just running can enjoy the 5-mile run through the rolling back roads of Highland, IL. There is also a 2-mile fun walk and 2K fun run as well. All events begin at 8:00AM on Monday, May 25th, in Lindendale Park.
Awards in the individual biathlon and 5-mile run will be given to the top 3 male and female finishers, as well as to the top 3 finishers in each of the following age groups: 15-&-under, 16-19, 20-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, and 60 & over. Team Biathlon awards will be given to the top 3 teams. Attendance prizes will be awarded, and the first 500 registrants will receive free t-shirts. Pre-registered biathletes will be eligible for a $350 gift card from Big Shark Bicycle Company, and pre-registered runners will be elegible for gift drawings from Gliks Sports. Big Shark is giving away gift certificates to the top 3 Individual Biathlon finishers in each age bracket.
As always, there will be the fun post-race activities and refreshments, including the Lions' brats, pork sandwiches, nachos, and more.
For further information, contact Kim Newton, Race Director, at 618-654-6970. Registration forms can be downloaded here.
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The Passavant-Powerade 5K/10K is the longest consecutive running competitive race in Jacksonville, IL, currently in its 17th year. The 2009 event takes place on Saturday, May 30th, beginning at 7:30AM at the Westgate entrance to Passavant Area Hospital.
Advance entry fee (until noon on Thursday, May 28th) is $20; race day fee is $22. Race day registration starts at 6:30AM. Entry fee includes a Zorrel moisture-wicking shirt. You can register online here, or download an entry form here. Both course are USATF-certified. Runners should be prepared for a P.R. as the course is mainly flat and fast! The race begins and ends at Passavant and is run through mostly residential areas on the city's west side. Custom medals are given to the overall male and female winners and to the top male and female finishers, in the following age groups: 14 & under, 15 to 19, 20 to 24, 25 to 29, 30 to 34, 35 to 39, 40 to 44, 45 to 49, 50 to 54, 55 to 59, 60 & over (females only), 60 to 64, 65 to 69, 70 & over (males only).
All runners are eligible for prize drawings following the race. There will be a large selection of prizes to be given away, including St. Louis Cardinal tickets, Springfield Running Center gift certificates, The Stick, and a Garmin Forerunner 205! You must be present to win. Plus, bring your old running shoes and we'll donate them to the Northwest Haiti Christian Mission.
For more information, please visit our website or follow us on twitter. Contact Kevin Eckhoff with any questions.
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Principia Triathlon - Escape to the
Bluffs
Escape to the Bluffs of Principia College at the inaugural Principia Triathlon on May 30th, 2009. The sprint triathlon features a 400-yard swim, 23K bike, and 5K run. The first swimmer will start at 8:00AM. The serpentine swim takes place in the new Crafton Athletic Center high atop the bluffs on the campus of Principia College in Elsah, IL.
After the swim, hop out of the pool, run across the indoor running track and then head outside to a beautiful, rural bike course featuring short and serious climbs, a number of technical descents, and flat and fast flatlands-- all draft legal! Hop off the bike and run through a nature preserve past historic buildings, ending on picturesque Chapel Green high above the Mississippi River. Festive food and custom, hand-crafted awards will follow!
Awards will be given to the top overall male and female finishers, as well as to the top three finishers in 5-year age groups. There will also be awards for men's, women's, mixed, and family relay teams, as well as awards for Principia College students and alumni finishers.
Packet pickup will be at Wild Trak Bikes in Alton on Wednesday and Thursday, May 27th-28th. Come to the Open House at Principia College on May 29th, from 4:00PM-8:00PM, where you can swim in the pool, walk/run the run course, or ride the bike course with the boys of Wild Trak. Wild Trak Bikes of Alton is our official bike sponsor/mechanic. Ride the bike course with the boys of Wild Trak on Saturday May 23rd, starting at the Crafton Athletic Center.
Registration is available online. Visit the race website for more details, pictures, and interactive course and facility maps. No race day registration available.
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