FLEET FEET Flyer #21

September 12th, 2008 Issue 21

Hello, Friends!

Hear that sound? It's the rhythmic drumming of thousands of footsteps following in the path of Lewis and Clark. It's the steadfast cheering of miles of spectators, encouraging and emboldening the competitors as each race participant pushes his body to the limit. It's the thrilling culmination of months of preparation, dedication, and perseverance.

Yep. It's showtime.

The Lewis and Clark Marathon and Half Marathon is finally here, and whether you are a race participant, volunteer, or spectator, you can feel the excitement and anticipation filling the air. The weekend kicks off with the Lewis and Clark Packet Pick-Up/Expo on Friday and Saturday. Our VIP guest, Once a Runner author John L. Parker, Jr., will be on hand on Saturday to sign autographs, so even if you aren't participating in the race, stop by the Packet Pick-up/Expo at the Ameristar Conference Center to meet Mr. Parker and check out the pre-race scene.

But, of course, the weekend is all about Sunday! And on that note, everyone at FLEET FEET would like to wish the best of luck to all Lewis and Clark participants. It's time to celebrate your hard work! We'd also like to extend an invitation to everyone not competing in the race to join us on race morning to cheer on the athletes and enjoy race-day festivities.

We look forward to seeing you this weekend!

All the best,

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!

Jess Brosamer-Senger

Small Moves, Big Difference:

Easy Strengthening Exercises to Make You a Better Runner

By Jess Brosamer-Senger, CSCS

Ever had an injury that just seemed to sneak up on you? You were training smartly, replacing your shoes every 400 miles, and stretching daily, yet, somehow out of the blue, you were sidelined with a random ailment. But perhaps that injury wasn't so random. A whole gamut of common runners' issues-- including plantar fasciitis, stress fractures, shin splints, and runner's knee-- may have roots in lower leg musculature weakness.

Two important lower leg muscles are the tibialis anterior and tibialis posterior. While these muscles aren't big powerhouses like the quads, hamstrings, and calves, they can make a huge impact on your stride. Below is a table of where these key, lower-leg muscles are located and why they are important to you:

	Location	Basic Function	Running Importance
Tibialis Anterior	Front of lower leg (tap your toes a couple of times to see and feel it working)	Dorsiflexes (points the foot up towards you) and inverts the foot	At initial strike, your foot dorsiflexes to absorb impact shock as your heel hits the ground with 6-8 times your body weight in forces.
Tibialis Posterior	Back of lower leg (hidden beneath your calf muscles)	Plantarflexes (points the foot towards the ground) and also inverts the foot	While your is in full contact with the ground, the tibialis posterior acts as a stabilizer muscle while the tibialis anterior shortens.

If either of these muscles is weak, your body has to compensate as you continually go through the gait cycle while running and walking. This compensation can have detrimental effects on other muscles as they pick up the slack, and on your bones and joints as they absorb the extra shock. The good news is that strengthening these muscles doesn't require a trip to the gym. (And some don't even require the willpower to stand up from your desk chair or comfy couch!) Incorporating these moves throughout the day is an easy way to increase your strength and decrease the injuries that could stem from tibialis anterior and posterior weakness.

Toe Tappers: Tapping your toes rapidly until fatigued is a simple and effective exercise for strengthening. The small movement may not sound like much, but you will be surprised at how quickly your muscles will tire by doing this. Do this exercise a couple of times a day for as long as it takes you to feel a good burn in the front of your lower leg.

Heel Walks: Walking on your heels is a great exercise to incorporate right before or after your next run. You don’t have to go for long distances, and your focus should be on keeping your toes pointed up high in the air while making ground contact with your heels only. To make this even more effective, curl your toes under while performing this move.

Resisted Foot Push: While seated, place the outer edge of your foot against a stable piece of furniture or a wall and push out with a comfortably hard level of resistance. Hold for 15-30 seconds and repeat with the inside edge. Repeat this movement also with the ball of the foot. Alternate pushing in all three ways (away from the body, towards the body, and down towards the floor) for 3 sets of 15-30 seconds each.

Partner Towel Pull: Sit with your leg outstretched and have a partner loop a towel over the top of your foot while they pull both ends away from you. Resist for 10 seconds by flexing your foot towards your body and repeat on the other foot. On your own, loop the towel under the bottom of your foot and pull both ends and resist by pushing your foot away from you. Do this for 10 seconds and repeat on the other foot. Start with 4 sets of 10 seconds on each foot.

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Nike XC Kickoff Classic a Success

On Wednesday, September 3rd, six hundred area high school runners gathered at Quail Ridge Park for the annual Nike XC Kickoff Classic. Course conditions were perfect for a fast pace. Despite the forecast for heavy rains all day, the skies held off an impending downpour and provided cool, overcast weather for the entire meet (it was thirty degrees cooler than it was for last year's event). Moreover, the ground was firm but just soft enough for the runners' spikes to dig in and gain traction. The high schoolers took advantage of the ideal conditions, and course records were set in both the boys' and the girls' divisions!

Conor Callahan from Desmet finished first in 9:48, breaking the previous course record by thirty-eight seconds. Marquette's Emily Conlon was the top female finisher, crossing the line in a time of 11:47, breaking the girls' record by fifty seconds. Post-race celebrations included an abundance of pizza (just under two hundred pizzas, to be exact) and over six hundred free t-shirts.

Once again, the Nike XC Kickoff Classic was a great start to the cross country season. Best of luck to all of the high school runners this fall!

Click here for offical results and more information!

On August 31st, over one hundred people gathered in Forest Park for FLEET FEET's Nike+ Human Race group run. Joining the hundreds of thousands of Nike+ users running in cities across the globe, our St. Louis group covered the miles on a beautiful, mild Sunday morning in Forest Park. After the 10K run, participants celebrated with a breakfast-style, post-run picnic complete with snacks, music, and friends. The event, which helped raise awareness and money for three outstanding charities, was a great addition to Labor Day weekend festivities, bringing together runners of all backgrounds, ages, and abilities. Thank you to everyone who participated and helped make the St. Louis Nike+ Human Race group run a success!

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Apparel Spotlight: Summer and Fall Sale Items!

Want to get a jump-start on your cool weather running gear? Want to refresh your well-worn selection of summer apparel?

Perfect!

Heidi just moved a new batch of both summer and fall running apparel to the sale rack at wonderfully marked-down prices. (Hooray for sale shopping!) With a selection of your favorite brands represented-- Brooks, Saucony, Descente, Nike, New Balance, Hind, Mizuno, Sugoi, and Sport Hill-- it's basically the G8 Summit for running clothes. Or something.

There is a limited supply of sale items, but what we've got might be just what you are looking for.

Summer meets fall in both men's and women's apparel sale items. Lightweight jackets, moisture-wicking running pants, and superb layering pieces will ensure you are prepared for the impending cooler temperatures and overcast skies, while short-sleeve shirts and featherweight singlets are on hand for warm afternoons still to come. And those cute shorts you've been eyeing all summer? They are finally on sale and just waiting for a new home. (It's retail fate!) Sale prices are valid on in-stock items only, so hurry in for the best selection!

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Racing Team Update

With summer coming to a close, athletes are starting to wrap up the multisport season. Many FFRT members took part in the Alligator Creek Triathlon back in mid-August, with several top-5 age group finishes: Brian Schoenholz and Robert Klenk both took 1st in their respective age groups, Danielle Brunnworth took 2nd, Wade Padgett claimed 3rd, and Rick Bahr finished 4th in his age group. Other members who competed included David Bennett and Chip Self.

The Lake St. Louis Triathlon was next on the list, and several FFRT members competed. Robert Klenk finished 1st in his age group in the long series, while Nancy Klutenkamper took 2nd for her age group in the short series. Kristen Melter and Matt Yates also took part in the races that day.

This past weekend saw both great weather and some strong performances for FFRT members at the Millstadt Biathlon. Katrina Wingers blazed to a 1st-place showing in her age group, while Chip Self claimed 3rd in his. Stephen Rechtien also completed the hilly course. In the team division, Andy Koziatek joined up with Jake Wingers in the open men's team race. The course consisted of a 5-mile run to start followed by a 22-mile bike ride. FFRT members also took part in the Pig Man Half Iron Man, the Wood River Triathlon, and the Northeast Missouri Triathlon. Congratulations to all who competed!

On the roads, many FFRT members made it to the annual JCC Labor Day 10K run. Chip Self, Stephen Rechtien, Rhonda Saltzman, and Chris Mizel all took 1st in their respective age groups, while Danielle Brunnworth ran away with the 1st overall women's finish! Laura Naumann was 2nd in her age group, and Sherri Schultz took 3rd in her age group. Other notable runners out there were Dave Leap, Shelby Hartley, and Jim Yount. Way to go!

The Wild in the Woods series kicked off this past weekend, with Sherri Schultz taking 1st in her age group and Rick Bahr 2nd in his. Cheryl Bergin, Kay McVey, and David Donald competed in the Flatlanders 6-Hour run in Fenton earlier this month. All three recorded over 30 miles of running!

Congratulations to everyone who has submitted races this past month, and keep up the great work! Hope to see everyone out at the races!

Click here to visit the Racing Team website.

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Upcoming Races

Wild in the Woods Trail Series

For individuals wishing for something a bit more challenging than another walk in the park, the St. Charles County Parks Department is hosting its 7th Annual Wild in the Woods Trail Run Series. Held at four county parks from September through November, the off-road races may be run as single races or as part of the four-race series.

Prizes will be presented at each race to the top males and females in each age group, as well as to the top overall finishers in each age group for the entire series. The age groups will be 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, and 60 & over. All participants will receive a water bottle at Race 1 (Race 1 has already been completed), a short-sleeve T-Shirt at Race 2, a hat at Race 3, and a long-sleeve shirt at Race 4. All races begin at 9AM.

Click here for results from the first race.

    The second race is on September 27 at Klondike Park. Featuring flat terrain and multiple steep hills, the seven-mile course will cross hard-surface trail, park roads, crushed stone trail, and single-track natural surface.

    The third race is on October 18 at Indian Camp Creek Park. A predominantly flat terrain with a few steep hills, the 10-mile course will travel over paved park roads, single-track dirt trails, and natural terrain.

    The fourth race is on November 1 at Quail Ridge Park. Winding through the park's undulating terrain, the 5-mile course will travel over paved trails and single-track dirt trails.

    Registration fees are $75 for the four-race series or $25 for each individual race. Series entrants must register before August 22nd to receive the discount. Participants who register at least one week prior to each race are guaranteed to receive the aforementioned commemorative items, although race-day registrations will be accepted. To register, download an entry form here, visit online or call 636-949-7535.

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Second Annual Run for the Apples

Congregation Shaare Emeth will be holding its second annual Run for the Apples 10K/5K and one-mile Fun Run on Sunday, October 19^th. The 10K and 5K races begin at 7:30AM at the Shaare Emeth Temple. This mix of flats and hills takes you through the heart of Creve Coeur retail and residential areas. Last year's inaugural event saw over 200 runners participate on a beautiful, sunny morning!

All runners will receive race t-shirts, and there will be plenty to eat and drink after the races. Awards will be given to the top three male and female runners in each of the following age groups in each race: 10 and under, 11 to 14, 15 to 19, 20 to 29, 30 to 39, 40 to 49, 50 to 59, 60 and over.

You can Register Online or mail in a registration form. Fees are only $15 before October 1^st for the 10K and 5K, and only $10 for the fun run. After October 1^st, fees for the 10K and 5K are still only $18. Go to the race website for more information. Race day registration is available until 7:15AM.

Packet pickup and registration is available at Fleet Feet Chesterfield& Friday, October 17th, from 4PM to 8PM; at the temple on Saturday, October 18th, from 1:30PM to 4:30PM; or on race morning from 6:30AM to 7:15AM. For more information contact Congregation Shaare Emeth at 314-569-0010 or email Randy Brodsky.

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Gumbo Flats Pumpkin Run

Join more than 1,000 runners at the Gumbo Flats 7th Annual Pumpkin 10K/5K runs on Saturday, October 25th. The Chesterfield Chamber of Commerce is proud to bring the community this ever-growing annual event that has become a fall tradition for many. Costumes are optional, but it makes for great fun to see everyone showing their "spirit" as they cross the finish line! The 10K & 5K courses are both USATF Certified and are out-and-back routes that start at the intersection of Edison Avenue and Chesterfield Business Parkway. Both races start at 8AM, and there will be lots of post-race refreshment and fun! The first 1200 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.

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.

Early registration is $20 if received before October 10th. 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. PPacket pick up and late registration will be on Thursday, October 23rd, from 5-7PM, and Friday, October 24th, from 11AM-7PM at Ghisallo Apparel & Bicycles. You can also register and pick up race packets on race morning.

____________________________________________________ Click here for more upcoming races!