FLEET FEET Flyer: October 2009
Welcome, Friends!
Hooray for the 2009 Lewis & Clark Marathon and Half Marathon! This year's event was one to remember, with a record number of finishers, gorgeous weather, and a mid-race marriage proposal! Over 5,200 participants crossed the finish line in downtown St. Charles, besting the race's previous record by 18%.
Kristyn and Chessa Birrell (see September's Flyer for their story) successfully competed the full marathon. Kristyn pushed her 13 year-old cousin, Chessa, who has spinal muscular atrophy, in a specially-constructed jogger. The cousins were cheered along the entire course and received a huge ovation as they crossed the finish line. Check out the photos and post-race comments from Kristyn and Chessa!
In the half marathon, Ron Gubitz surprised Leslie Smith at the twelve mile mark by leading her to the side of the course, kneeling down, and proposing marriage. (She said yes.) The newly-engaged couple then completed the last mile of the race and met their awaiting family at the finish line. Check out the video of the mid-race proposal!
Be certain to visit the Lewis & Clark website for more details about the race, winners, results, and new event features!
All the best with your training!
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
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55 Pounds. 26.2 Miles. 7 Months
How Kerrie Hilton lost 55 pounds and ran a marathon-- in just 7
months.
Kerrie Hilton didn't like the direction her life was going. She was a happy, stay-at-home mom with three beautiful children, but daily life had gotten in the way of her personal fitness. A dancer growing up, Kerrie never considered herself a "runner." Yet, as she began a weight-loss plan this past February, she picked up the sport to accelerate her fitness goals. Fifty-five pounds and seven months later, a triumphant and fit Kerrie crossed the finish line at the 2009 Lewis & Clark Marathon, proving that it's never too late to start a journey toward a healthier you.
Kristyn and Chessa Successfully
Complete the L&C
Marathon
Check out some photos and post-race comments from the
inspirational duo!
Kristyn and Chessa Birrell (see
September's Flyer for their story) successfully competed the Lewis &
Clark full marathon. Kristyn pushed her 13 year-old cousin, Chessa, who
has spinal muscular atrophy, in a specially-constructed jogger. The
cousins were cheered along the entire course and received a huge ovation
as they crossed the finish line.
Chessa: [The marathon] was long, but it was a lot of fun. I was
cold at the start and during the race my bottom got sore from sitting in
one position so long. But I didn't complain, because I knew Kristyn
needed to keep running without stopping, and I told her, "We can do it."
I was glad we had such great support from my family-- we had about 20
members there-- and the cheering of the crowds when we passed made me
smile. ...I would [run another marathon] because it was a lot of fun and Kristyn was awesome. I
would like to see some of my other cousins run a race with us next time.
[My favorite part of the race] was when Kristyn and I crossed the finish
line together, and I knew we had actually made it.
Kristyn: The race was an awesome experience, and I am so glad I
got to share it with Chessa. I was very proud of her--I know she was
uncomfortable, but she did not ask once the entire race for me to stop
and adjust her! I think this shows great strength and determination for
any 13 year-old! My favorite memories from the race are Chessa singing
"I Will Survive" to me at mile 24 and the kindness of all the other
racers and the race staff. [Throughout] the whole race, other runners
were talking to us, cheering us on, and offering help. More impressive
was that on the Katy Trail-- the last half of the race-- nearly every
racer we passed clapped for us or cheered us on! It was wonderful to
have so much of our family there cheering and to have Josh and Gina's
(our cousins) help pushing Chessa for a few miles near the end of the
race.
GU vs. GU Roctane: What's the Difference?
The when, why, and how behind GU's sibling energy gels.
It just might be the most frequently asked nutrition question we hear: What's the difference between "regular" GU energy gel and GU Roctane? Same shelf. Same brand name. Similar packaging. Different products. What gives?
The answer is simple: If your workout or race involves intense, multi-hour activity or multiple heats throughout the day, GU Roctane is for you. For all your other training and racing, the original GU energy gel does the job.
Why?
Think separate but equal branches of the GU family.
Both
Original GU and
GU Roctane are formulated to provide high-quality carbohydrates and
electrolytes to keep your body going. Fast-acting natural fructose goes
straight to the muscles to supply energy, while easily-absorbed
maltodextrin (a complex carbohydrate) is sent to the muscles for
sustainable energy and balanced blood sugar levels. (No bonk. No crash.)
GU adds citrates to accelerate the production of ATP. ATP is the energy
molecule that fuels your muscles, and citric acid is central to the
production of ATP. (The more quickly ATP is available, the more quickly
your muscles can use it.) Amino acids are added to speed the
carbohydrate-energy conversion process, combat muscle fatigue, and
increase mental focus. Histidine-packed proteins protect the muscles
from the build up of energy-sapping lactic acid-- or the "burning"
feeling in your muscles. (The less damage done to your muscles during
activity, the more quickly they recover.)
So what's the difference?
As GU explains it, GU Roctane was created by the company's founder, Dr. William Vaughan, to fuel his daughter's course record at the Hardrock Hundred Mile Endurance Run in the Colorado Rockies. GU Roctane is fundamentally the same as the original GU energy gel, but it amplifies the original recipe and adds new ingredients specifically for athletes engaged in multi-hour, high-intensity activities. The amount of histidine (the amino acid that protects your muscles from lactic acid build-up) is increased. Higher levels of citrates (the energy-converting accelerator) are added. More branched chain amino acids (BCAAs) are added to act as fuel, aid in recovery, increase focus, and reduce fatigue by limiting the production of serotonin. Unique to GU Roctane is Ornithine Alpha-Ketoglutarate (OKG), which is added to limit the body's habit of breaking down muscles during extremely hard activity. OKG increases endurance and speeds recovery by protecting against muscle damage. It is important to keep energy gels in the 100-calorie range; add too many calories to an energy gel, and the body redirects blood from the muscles to the digestive system. (Read: You slow down.) Thus, because of the increased ingredients in GU Roctane, the antioxidants vitamin C and E (contained in original GU) are not added.
What does Original GU have that GU Roctane does not? Antioxidants vitamin C and E are added to Original GU to protect against the muscle tissue damage that comes from hard workouts. Chamomile is added as an anti-inflammatory for stressed-out muscles, while a touch of ginger soothes the stomach. All this nutrition is packed into 100 calories, the perfect amount to sustain energy without draining blood from the muscles to the stomach (and slowing you down).
Both Original GU and GU Roctane can be used 15 minutes prior to the start of your activity and can be taken every 45 minutes after that. It is key that you drink several swigs of water with each GU packet. If you are using GU Roctane for an especially long or intense workout or race, consume two packets before your activity: one packet 45 minutes before the start and one 15 minutes before the start. Both Original GU and GU Roctane can be taken immediately after your workout or race to replenish glycogen stores in the muscles and speed recovery.
GU and GU Roctane come in a variety of flavors, including the newest flavor Pineapple GU Roctane. GU and GU Roctane are available at FLEET FEET Chesterfield, FLEET FEET Fenton, and FLEET FEET St. Charles. It is also available at our online store. Price: Original GU, $1.25; GU Roctane, $2.49.
Popular Sunset Social Runs Return!
FLEET FEET is excited to announce the return of our popular Sunset Social Runs! The Sunset Socials are weekly group runs designed to bring together runners of all different ages and abilities for group runs in a fun, relaxed setting. Running routes vary from 3 to 5 miles in length (depending on location), and you have the choice of running in St. Charles (Tuesdays), Fenton (Wednesdays), or Chesterfield (Thursdays). After the run, Sunset Socialites can head out for food and drink! Sunset Social Runs are open to everyone and free of charge.
Sunset Social Runs will meet weekly from November 1st, 2009, to March 14th, 2010 (Daylight Savings Time end to begin). Note that Sunset Socials have a new, earlier starting time of 6:30PM!
St. Charles Sunset Social Runs will be held on Tuesday evenings at 6:30PM from FLEET FEET St. Charles. Check out the St. Charles Sunset Social 5-mile route! After the run, head to Tequilla Mexican Restaurant for food and drink. The first St. Charles Sunset Social is Tuesday, November 3rd.
Fenton Sunset Social Runs will be held on Wednesday evenings at 6:30PM from FLEET FEET Fenton. The Fenton Sunset Social route is TBD. After the run, head to d.Dooley's 026 Grill for food and drink. The first Fenton Sunset Social is Wednesday, November 4th.
Chesterfield Sunset Social Runs will be held on Thursday evenings at 6:30PM from FLEET FEET Chesterfield. Chesterfield Sunset Social route TBD! After the run, head to East Coast Pizza for food and drink. The first Chesterfield Sunset Social is Thursday, November 5th.
We suggest that runners at the Sunset Socials wear reflective vests or apparel, headlamps, and/or flashing L.E.D. armbands for safety and visibility. If you have any questions, please contact Kristen via email.
We hope to see you there!
Fenton Sunrise Social Costume Run
Join us (in costume!) on October 31st as we
celebrate the one-year anniversary of Fenton's Saturday morning Sunrise
Social Run!
WHAT: A
5-mile group run in celebration of one year of Saturday morning
social runs from FLEET FEET Fenton!
WHEN: Saturday, October 31st, at 7:00AM
WHERE:
FLEET FEET Fenton
FUN STUFF: Gifts will be given to everyone who runs in
a costume!
AS ALWAYS...: The Fenton Sunrise Social Run is open to
everyone, requires no sign-up, and is free of charge. Runners can head
to
St. Louis Bread Company for post-run food and drinks!
Learn more
about FLEET FEET's Sunset and Sunrise Social Runs!
New Clif Shot Roks
Delicious "pop-and-go" bites let you customize
your protein intake!
Forget messy powdered drinks and one-size-fits-all recovery nutrition. New Clif Shot Roks protein bites let you customize your protein intake to suit your needs and your workout. Each Clif Shot Rok contains 2 grams of lean, all-natural, milk-based protein that is both soluble and easily-digestible for maximum muscle repair. And with 10 Shot Roks per package, 20 grams of low-fat, high-quality protein is always at your fingertips.
Even better? Clif Shot Roks are made with a protective, no-melt shell around a chewy center. No smashed mess in your gym bag. No melted goo in your car. No sticking to the packaging. Choose from three delicious flavors-- Chocolate, Chocolate Chip Cookie Dough, or Peanut Butter-- for the ultimate in sports nutrition.
Protein has never been easier, tastier, or more portable.
Clif Shot Roks are made with 49% organic ingredients. Each package of Shot Roks contains just 4.5 grams of fat and contains no trans fats. Price: $2.99. Clif Shot Roks are available at FLEET FEET Chesterfield, FLEET FEET Fenton, and FLEET FEET St. Charles.
Nike+ Human Race 10K Group Run
Go on a group run with the world! Join us on Saturday, October 24th, for the 2009 Nike+ Human Race 10K group run. This social event (un-timed) will begin at 8:00AM at the Heldman Picnic Shelter at Creve Coeur Lake Park.
Last year, hundreds of thousands of runners around the world participated in this global event in celebration of runners and their sport. Register for the Nike+ Human Race at no cost and learn more about this unique event here.
Need a Nike+ system to get started? Check out the Nike+ iPod Sport Kit and the Nike+ Sport Band at FLEET FEET Chesterfield, FLEET FEET Fenton, and FLEET FEET St. Charles.
Up Upcoming Races
Wild in the Woods Trail Runs Series
For those individuals seeking something a bit more challenging than another walk in the park, the St. Charles County Parks Department is proud to host its Eighth Annual Wild in the Woods Trail Run Series. Held at four county parks September through early November, the off-road runs may be completed as single races or as part of the four-race series.
Prizes will be awarded at each race to top males and females in five-year age groups, as well as for the top overall finishers in each age group during the entire series. Age groups are as follows: 19 & under, 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 to 64, 65 to 69, 70 & over.
Registration fees are $25 for each individual race. The first 125 registrants are guaranteed to receive a promotional giveaway at each race, although race-day registrations will be accepted. To register, please visit St. Charles Parks Website, download an entry form here, or call 636-949-7535.
The first race was held on September 19th at Matson Hill Park. Featuring steep and rolling hills, the course traveled 10 kilometers (6.2 miles) over paved roads, gravel roads, and winding, single-track dirt trails. The race began at 9:00AM at the Katy Trail Parking Lot on Highway 94 South in Matson and continued into the park.
The second race is scheduled on October 3rd at Klondike Park. Featuring multiple steep hills and uneven terrain, the seven-mile course will travel over hard-surface trail, park roads, crushed stone trail, and single-track natural surface. The race will begin at 9:00AM at Shelter #1 in the park, which is located at 4600 Highway 94 South near Augusta.
The third race is scheduled on October 24th at Indian Camp Creek Park. Crossing a predominantly flat terrain with a few hills, the 10-mile course will travel over paved park roads, single-track dirt trails, and natural terrain. The race will begin at 9:00AM at the Lakeside Pavilion in the park, which is located at 2679 Dietrich Road (approximately seven miles north of Interstate 70 along Highway 61) near Foristell.
The fourth race is scheduled on November 7th at Quail Ridge Park. Winding along the park’s undulating terrain, the five-mile course will travel over hard-surface and single-track dirt trails. The race will begin at 9:00AM at the Group Picnic Area in the park, which is located near the intersection of Interstate 70 and Highway 40/61 at 5501 Quail Ridge Parkway in Wentzville.
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Gumbo Flats Pumpkin Runs
Join more than 1,000 runners at the Gumbo Flats 8th Annual Pumpkin 10K/5K Run on Saturday, October 24th! The Chesterfield Chamber of Commerce is proud to bring the community this ever-growing annual event that has become a fall tradition for many. The 10K & 5K courses are both USATF Certified and are out-and-back routes. This year, the Chamber is proud to introduce a 1/2-mile Children's Fun Run for ages 8 and under. The 10K and 5K races start at 8:00AM; the Children's Fun Run begins at 9:00AM. Costumes are optional, but it makes for great fun to see everyone showing their "spirit" as they cross the finish line! Join the post-race party for plenty of refreshment and fun!
Awards will be given to the top three overall male and female finishers in both races, as well as to the top three male and female finishers in the following age groups for each race: 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 to 69, and 70 & over.
The first 1400 runners to pick up their packets will receive a long sleeve t-shirt. Shirt sizes will be available on a first-come, first-serve basis. Early registration is $20 if received before October 9th. Late or race day registration is $25. Registration for children 14 and under is $5 less. You can register online or download an entry form here. Packet pick up and late registration will be on Thursday, October 22nd, from 5:00PM-7:00PM; and Friday, October 23rd, from 11:00AM-7:00PM at Ghisallo Apparel & Bicycles. You can also register and pick up race packets on race morning.
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Regional Eyecare is proud to host the Eye Run for Haiti! The Eye Run for Haiti is a 5K/10K race beginning at 8:30AM, on Saturday, October 31st. The start and finish will be at Regional Eyecare at 3013 Winghaven Boulevard (just off Highway 40 in O'Fallon, MO). Both courses are on very wide, safe streets with portions of the 10K on a paved running trail, including a beautiful portion around a 10-acre lake. A water station will be available at the 4.5 mile mark of the 10K provided by Apostles Lutheran Church. Spectators will have many places to cheer on their family and friends along the course.
The race shirts being provided are long sleeved, dry weave, two-color shirts. Awards will be provided for the top male and female overall finishers as well as to the top three in the following age categories: 9 and under, 10-14, 15-19, 20-29, 30-39, 40-49, 50-59, 60-69, and 70 and over. Packet pickup will be at Regional Eyecare October 28th-30th or on race day between 7:00AM and 8:00AM. Parking is available behind Midwest Bank and at the Hilton Garden Inn. The Hilton Garden Inn has provided a special room rate for any participants wanting to stay next to the race start/finish.
Every dollar of every entry fee will go to the non-profit organization Growing Hope for Haiti. Growing Hope for Haiti is raising funds to build a school in the rural northwest region of Haiti where the literacy rate is approximately 53%, the lowest in the Western Hemisphere. The average Haitian family earns approximately $200 per year with little or no hope of ever attending school or receiving any formal education. The school being built in Haiti will provide an education for many in the area who would otherwise never have the opportunity to learn to read and write.
Costumes are optional and there will be plenty of candy for young spectators! Water and snacks will be provided at the finish as well. You can download an entry form here or visit the race website for more information. If you have any questions, please contact Heather at 636.561.4053.
We sincerely hope you will join us on Halloween morning for the Eye Run for Haiti!
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Join the Fort Zumwalt School District on Saturday, October 31st, at the first annual No "I" in Team 5K to raise money for St. Jude's Children Research Hospital. The 5K will start at 8:00AM and will be followed by the 1-mile Fun Run at 9:00AM. Both races will start and finish at Westhoff Elementary parking lot. The 5K course is USATF Certified (course #MO09059BG).
Awards will be given to the top two male & female in the following age groups: 12 & under, 13 to 19, 20 to 29, 30 to 39, 40 to 49, 50 & over. You can download a registration form here. During and after the run, you are also welcomed to participate in our health fair. Please direct any questions to Jen Climer, Westhoff Elementary Physical Education teacher, at 636-272-6710.
According to the St. Jude’s Children’s Research Hospital website, there are more than 270,000 childhood cancer survivors worldwide. Many schools in the Fort Zumwalt District have jumped on the bandwagon to create our “No ‘I’ In Team” motto. The goal of this event is to raise money to facilitate research to increase the number of childhood cancer survivors, giving students in the Fort Zumwalt District the opportunity to help the children of St. Jude and to learn the value of a healthy lifestyle.
Jump on the bandwagon and join us on October 31st at Westhoff Elementary!
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