February 15th, 2009                                                                       Issue 31

FLEET FEET-er Liz Cornell and her dog, Max, out for a run in the latest snowfall.Hello, Friends!
  
    It is an exciting time for the running community! Spring training programs are underway, track season is knocking at the door, and people are dusting off their racing flats in anticipation of the 2009 racing season. Be certain to check out Jake's preview of the 2009 FLEET FEET Race Timing calendar!
  
    We are also excited to announce the return of our No Boundaries Couch to 5K Training Program. No Boundaries is a 10-week training program designed for true beginners hoping to complete their first 5K race. The No Boundaries program has a history of turning novices into dedicated runners, so team members be prepared for a lifetime of running adventures!
  
    We'd also like to congratulate Liz Cornell (pictured above with her dog Max) on kicking off our year of FLEET FEET-er photo submissions. Even with the wintry weather, Liz didn't miss a beat of training! Stay tuned for more information on how your photo could be featured in an upcoming Flyer.
  
    Happy Running!
   
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!

FLEET FEET Race Timing
FLEET FEET Race Timing 2009

The 2009 FLEET FEET Race Timing season is just around the corner! Although it seems like yesterday we brought a successful 2008 season to a close, it is time to polish the race timing bus in preparation for the new-- and busy-- year.
 
Below is a list of races FLEET FEET is scheduled to time in 2009, kicking off with the Master the Met Stairclimb on Saturday, March 7th. With over 50 races on our timing schedule for 2009-- ranging from 5Ks to marathons, 10Ks to trail runs, cross country meets to triathlons and biathlons-- there are plenty of events from which you can choose! Information is subject to change, so please be sure to check our online event calendar regularly for the latest and greatest information on all of our events. 
 
We are excited to continue to serve the St. Louis running community, and we look forward to seeing everyone at the races this year! 
 
Sincerely,
Jake Goldsborough
Race Timing Manager
 

 

Date Day Time Event Location Info
7-Mar Sat 8:00am Master the Met Stairclimb Metropolitan Square Building website
28-Mar Sat 8:00am Undy 5000 5K - A "Brief" Run/Walk to Fight Colon Cancer Upper Muny Lot, Forest Park email
website
4-Apr Sat 9:00am Paraquad's Roll N Race 5K Forest Park Visitor's Center email
Entry Form
5-Apr Sun 8:00am Renaud Spirit Center 5K/1M Renaud Spirit Center Entry Form
website
18-Apr Sat 7:30am GO! St. Louis 5K Forest Park website
25-Apr Sat 8:00am March of Dimes March for Babies 5K Forest Park email
Register Online
25-Apr Sat 9:00am Wildcat Pounce 5K/2K St. Rose, IL Entry Form
25-Apr Sat 6:00pm Clarkson Eyecare Foundation 5K Queeny Park email
26-Apr Sun 9:00am APA Fast & Furriest 5K Tower Grove Park Entry Form
Register Online
2-May Sat 8:00am Haiti 5K Run Indian Camp Creek Park website
3-May Sun 8:30am Run for Sight 5K Union Station email
9-May Sat 9:00am Bridge the Gap to Health 13.1M/10K/5K Quincy, IL website
USATF Certified: 13.1M(IL07091JW) Entry Form
10K (IL04006JW) 5K (IL04005JW) Register Online
9-May Sat 8:00am Race for Miracles 5K Galaxy Theatre, Chesterfield email
16-May Sat 8:00am Steps for Research 5K Tower Grove Park email
17-May Sun 9:00am Girls on the Run Aloha 5K The Muny, Forest Park website
Entry Form
25-May Mon 8:00am Memorial Day Biathlon & 5M Run Highland, IL 618-654-6970
30-May Sat 8:00am Escape to the Bluffs Triathlon Principia College, Elsah, IL website
Register Online
30-May Sat 8:30am Passavant-Powerade 10K/5K Jacksonville, IL Coming Soon
6-Jun Sat 8:00am Run for the Stars 10K/5K SLSC Planetarium email
7-Jun Sun 8:00am Run for Your Life 5K Quail Ridge Park Coming Soon
21-Jun Sun 6:00am Rec-Plex Spring Tri (500mS/21MB/5MR) Rec-Plex, St. Peters website
4-Jul Sat 7:00am Hannibal Cannibal 10K/5K Hannibal, MO Coming Soon
4-Jul Sat 7:00am O'Fallon Firecracker 5K O'Fallon, MO Coming Soon
12-Jul Sun 7:00am South County YMCA Triathlon Kennedy Rec Center email
19-Jul Sun 7:30am Ballwin Triathlon Ballwin, MO website
Entry Form
26-Jul Sun 8:30am Wildwood YMCA 5K Wildwood, MO email
2-Aug Sun 7:00am FLEET FEET Runner's Club Flat Five Frontier Park website
5-Aug Wed TBD Free Wheelchair Mission 5K/10K Rascal Baseball Park email
8-Aug Sat 7:00am Wood River Triathlon Wood River, IL Entry Form
16-Aug Sun TBA Alligator's Creek Triathlon O'Fallon, MO website
7-Sep Mon 7:30am JCC Labor Day Classic 10K/5K JCC - Creve Coeur email
13-Sep Sun 7:00am Lewis & Clark Marathon & Half-Marathon St. Charles, MO website
19-Sep Sat 9:00am Wild in the Woods Trail Series 10K Matson Hill Park email
20-Sep Sun 8:00am Millstadt Biathlon Millstadt, IL email
3-Oct Sat 8:00am Cottleville 5K Cottleville, MO email
3-Oct Sat 9:00am Wild in the Woods Trail Series 7M Klondike Park email
4-Oct Sun TBD Rec-Plex Fall Tri (500mS/21MB/5MR) Rec-Plex, St. Peters Coming Soon
10-Oct Sat 7:30am O'Fallon Fall Fest 5K O'Fallon Municipal Centre email
18-Oct Sun 7:30am Run for the Apples 10K/5K Shaare Emeth Congregation email
24-Oct Sat 8:00am Gumbo Flats Pumpkin Run 5K/10K Chesterfield email
24-Oct Sat 9:00am Wild in the Woods Trail Series 10M Indian Camp Creek Park email
7-Nov Sat 8:00am Des Peres Dash 5K Des Peres, MO email
7-Nov Sat 9:00am Wild in the Woods Trail Series 5M Quail Ridge Park email
14-Nov Sat 8:00am Race to Cure Lymphoma 5K/10K TBD email
14-Nov Sat 9:00am Girls on the Run Fall 5K TBD website
14-Nov Sat 9:00am FLEET FEET Runner's Club McNair XC 5K McNair Park, St. Charles website
22-Nov Sun 8:00am Jingle Bell Run 5K Earth City email
26-Nov Thu 8:00am Arnold Gobble Gobble 10K/5K Arnold City Park email
26-Nov Thu 8:30am Chesterfield Turkey Trot West County YMCA email
28-Nov Sat 10:00am Great River Road Run 10M Alton, IL email
6-Dec Sun 9:00am Dash to the Den 5K Quail Ridge Park email
12-Dec Sat 9:30am Pere Marquette Endurance Trail Run 7.5M Pere Marquette State Park website

Click here to view the complete race timing calendar.

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No Boundaries 5K Training Program Returns!

 

    Yes, you can... run a 5K!
   
No Boundaries Photos    FLEET FEET is excited to announce the return of our No Boundaries 5K training program! No Boundaries is a 10-week training program designed for beginners looking to walk, run, or run/walk their first 5K race. The program provides beginning runners and walkers with a fun, supportive environment that encourages a lifetime of health and activity. Participants will receive guidance and advice from experienced coaches, weekly group training runs or walks with appropriate pace grouping, and educational clinics on topics such as proper nutrition, choosing the right gear, and avoiding injury. All participants will also receive a technical shirt and jacket. (Hooray for free stuff!) The 10-week training program culminates with the Run for the Stars 5K in Forest Park on June 6th.
  
    Whether you've always wanted to do a 5K but don't know where to begin, or you've been needing that extra push to jump-start your fitness goals, the No Boundaries training program is for you!

    The No Boundaries 5K training program begins with an orientation meeting on March 24th at FLEET FEET Fenton; March 25th at FLEET FEET St. Charles; or March 26th at FLEET FEET Chesterfield. All orientation meetings begin at 7:00PM. (All participants must attend one meeting.) The first day of class is Wednesday, April 1st. No Boundaries meetings will be held at Creve Coeur Lake on Wednesday evenings at 7:00PM and Saturday mornings at 7:00AM. Participants will meet at Sailboat Cove. Parking and restrooms are available at the start.

    The 10-week program is $75 and includes coached runs, training tips and seminars, and a technical shirt and jacket. A discounted race registration is available, but is not included in the program fee. Registration is available online, or you can download a registration form here. For more information, contact Kristen Murphy through email or at 636-734-0719. You can also visit the No Boundaries website.

    We hope to see you there!

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Nike BagsNew Selection of Nike Bags!
 
    Shoes. Keys. Water bottle. Energy bar. Dry clothes. Towel. Hat. Sunglasses. Gloves. IPod. Cell phone. The list goes on and on.
 
    Yep, runners have baggage.    
  
    The good news is that we've got you covered with our largest and most stylish selection of Nike bags ever!FLEET FEET-er Billy and Team Training Medium Duffel
  • High school athlete looking for a lightweight spike bag? We've got a crazy big selection of colors from which you can choose.
       
  • Got a big race coming up? Spike bags also make a perfect marathon-day bag for all your pre- and post-race gear! 
      
  • Mom on the go who wants to add a little style to her workout? Check out our lifestyle totes in retro colors and funky prints.
      
  •  No-fuss guy who needs a classic duffel to get the job done? We've got the right size in the right color right here.
 FLEET FEET-ers Tracy and Katrina sporting the Celso Totes   
    Nike bags are available in a variety of styles, sizes, and colors. Bag features vary according to style and may include zippered pockets, front and side compartments, ventilated shoe compartment, reinforced construction, U-shaped main compartment for easy access, interior organization panels, plush valuable zip pocket, interwoven hanging pockets, and a padded shoulder strap.
  
    The Nike bags are available at FLEET FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton. They are also available at our online store.

Brasilia Gym Sack Nike Celso Tote Nike Mini Duffel Nike Varsity Girl Duffel Nike Team Training Medium Duffel
Brasilia Gym
Sack		 Celso Tote New Mini
Duffel		 Varsity Girl
Duffel		 Team Training
Medium Duffel
$9.99 $19.99 $19.99 $34.99 $39.99
  

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Racing Team Update  
    Congratulations to everyone who finished up the annual Frostbite and Snowball Series the past few weekends! Brian Schoenholz, Chip Self, Stephen Rechtien, Rhonda Saltzman, Kay McVey, and Amy Marxkors all took part in the Snowball 10-Miler. They were joined by Jake Goldsborough, Jim Gunderson, and Cheryl Bergin, who ran in the Snowball 4-Miler. The following weekend Rhonda Saltzman and Kay McVey were back at it in the Frostbite 15K, while Cheryl Bergin competed in the Frostbite 3-Miler. Other local races included the Sneakers and Snowflakes 5K, with Scott Kane representing the FFRT, and the Frozen Chosen 10K, with Chris Mizel running for FLEET FEET. Way to go!
  
Andy in California after race    A few of you decided to escape winter's clutches and race in warmer climates. Don Porter took part in the Mardi Gras Marathon down in New Orleans and finished with a 3:41:54! David Bennett headed out to San Diego to run the Super Run 10K. And Andy Koziatek went out to Huntington Beach, California, to race the Surf City Marathon. Andy came in 3rd overall, running a new personal best of 2:35:20, good for 1st in his age group. Congratulations to all three in your performances!
   
    This weekend also marked the beginning of the triathlon season with a few local indoor competitions. Dave Leap, Kristen Melter, and Michael Easter all took part in the 9th Annual West County Indoor Triathlon, with Dave winning his age group. After that it was on to the JCC Indoor Triathlon, which features both a sprint and a long race. Dave Leap competed in the sprint race and won his age group, while Michael Easter competed in both events. Congratulations to you all!
     Click here to visit the Racing Team's website!

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Upcoming Races

Master the Met Stairclimb
   Master the Met Stairclimb

     The American Lung Association is presenting its 2nd annual competitive stairclimb in St. Louis, Master the Met, on March 7th, 2009. The race begins at 8AM. This unique event will challenge participants to climb the tallest building in downtown St. Louis, the 42-floor Metropolitan Square building. Participants may run or walk each of the more than 1,000 steps on their way to a celebration at the top. 

     Stairclimbs are an emerging athletic competition that take participants beyond the average running and walking event. These "vertical marathons" are growing in popularity, and Master the Met is the only competitive stairclimb in St. Louis. Participants in this event can compete as individuals or as teams. Water stations and rest floors will be available periodically throughout the climb.

     All participants will be professionally timed by FLEET FEET Sports.  Awards will be given to the top three overall male and female finishers, as well as to the top three male and female finishers in the following age groups: 19 & under, 20 to 29, 30 to 39, 40 to 49, 50 to 59, and 60 and older. There will also be an award given to the top finishing team based on the average finish time of all team members. 

     Registration is online. Registration costs $25, and there is a minimum fundraising requirement of $100 to enter.  You can register online here. Registration closes on February 25th. Start times and participant instructions will be posted on FLEET FEET's online event calendar approximately one week prior to the event. Packet pick-up will be available on Tuesday, March 3rd, at FLEET FEET St. Charles, from 10AM-8PM; on Wednesday, March 4th, at the American Lung Association from 7AM-7PM; and at the Metropolitan Square Building on Thursday, March 5th, from 8AM-1PM. 

    Through team sponsorships and donations, Master the Met participants will support the American Lung Association's fight against lung disease. Currently the third leading cause of death in the U.S., lung disease kills one in seven Americans. Proceeds from Master the Met will help find cures, protect clean air, and promote smoke-free kids.

     For more information, visit www.masterthemet.com, email Jamie Roberts, or call the American Lung Association at 314-645-5505 x1012.

_________________________________________

Undy 5000: A "Brief" 5000 meter Run/Walk
Undy 5000
     The Colon Cancer Alliance's (CCA) 1st Annual St. Louis Undy 5000 event will take place on Saturday, March 28th, 2009. This "brief" 5K run/walk is designed to raise awareness and funds for the fight against colorectal cancer. Because runners and walkers will be wearing anything from their favorite running shorts to their wildest pair of boxers, this event is sure to get people talking. 
 
    The Undy 5000 begins at 9AM and will be held at Forest Park at the Upper Muny parking lot. All Undy 5000 participants will receive a commemorative pair of boxers (while supplies last). The Gateway CCA Chapter will kick off the opening ceremony, set to begin around 8:45AM. 
 
     Awards will be given to the top three overall male and female finishers, as well as to the top three males and females in the following age groups: 10 & under, 11 to 19, 20 to 29, 30 to 39, 40 to 49, 50 to 59, 60 to 69, 70 & over.  

     You can register for the event online by visiting the Undy 5000 website. You can also register during packet pickup, which will be held on Friday, March 27th, at FLEET FEET Sports in Chesterfield, from 10AM-8PM. There will also be race day registration and packet pickup.
 
     This important but fun event will be held in different cities across the country throughout the year to educate the public about colon cancer, promote screenings, and get people talking about this deadly, but preventable disease. The Undy 5000 will raise much-needed funds to support and build CCA's innovative screening and awareness programs.
 
     To register or to learn more about the Undy 5000 and colon cancer, visit the website. You may also contact Eric Doherty by email or calling (636) 328-5984.
 
Facts about colorectal cancer:/span>
  • Colorectal cancer is the second leading cause of cancer death in the United States, second only to smoking-related lung cancer.
      
  • Each year, more than 150,000 people in the U.S. will be diagnosed with colorectal cancer.
      
  • As many people die each year from colon cancer as breast cancer and AIDS combined.
      
  • One out of 18 people will develop colorectal cancer in their lifetime.
      
  • Over 75% of people with colon cancer have no family history.
      
  • People who are diagnosed in the earliest stages of the disease have a 90% chance of being cured, yet only a small percentage are staged early due to a lack of screening or awareness.
      
  • Colon cancer strikes men and women, all ages and races, equally.
      
  • The most common symptom of colorectal cancer is no symptom at all.

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