Community Spotlight – Arch City Run Club

We are excited to showcase another of our local running communities this month! The St. Louis area is so fortunate to have such great running clubs, teams, and groups and we think that they deserve to be recognized! This month we get the scoop on Arch City Run Club.










Check out our discussion with the co-founder, Jaime Maher.

What are the origins/history of the ACRC?
In the fall of 2014, a couple of friends asked me to help them train and stay motivated for the Rock n Roll half marathon on October 14th! I thought, how fun! So I started a Facebook […]

February 20th, 2019||

Follow Us To The Finish – Week 3 Recap

Week 3 thoughts from Coach Spewak
“Winter weather has been no problem for Ben and Jennifer. Out of all my athletes, these two have had the least amount of excuses and have gotten their miles in regardless of the harsh conditions. This last month of training has tested us all. However, we aren’t able to choose the forecast on race day so they will be ready for whatever is thrown their way! Jennifer completed her week with a hard speed workout and long run over the weekend. Ben had his long run on Friday which he ran faster than he expected […]

February 18th, 2019||

Follow us to the Finish – Week 2 recap

Last week Punxsutawney Phil gave us high hopes of an early spring and we were even teased with those spring temps on Sunday with highs in the upper 60’s too! But that was short-lived and hopes of warmer weather for Ben and Jennifer to train in this past week was short lived. They were met with a weak of wet weather and rapidly dropping temperatures. It was a week of wind, rain, and even a Sunday morning ice storm they had to endure! Even with all of that, they both managed to tackle the workouts and long runs that Coach Spewak had […]

February 11th, 2019||

Follow us to the Finish – Week 1 Recap

Last week we introduced Ben and Jennifer and shared their stories and goals with you. This week it is down to business, as their training is starting to kick into full gear!

For those of you local to St. Louis you know that this last week was all over the place in terms of weather. We had polar vortex temperatures of -30 degrees on Wednesday only to be given early May-like temps in the 60s on Sunday! But through it all, Ben and Jennifer were out there putting in the work last week. The only small difference for them might have been some […]

February 4th, 2019||

Follow us to the finish

It’s winter – cold and dark, and tough to get out the door.  But training for spring races means being out there day after day putting in the miles and the effort.  Doesn’t always look pretty, and it probably doesn’t feel good every day, but it’s all a part of the process that gets you to race day ready to GO (pun intended!).

This season, we’re following two GO! St. Louis community members throughout their training journey to give you a first-hand look at just that – the process.  The ups and downs, good days and bad, and the real stories behind […]

January 30th, 2019||

The importance of nutrition in training

Contributed by: Diane, Spewak Training


Our body is our temple, it is important to maximize performance with adequate fueling before, during, and after training.  Athletes need to prioritize proper fueling through food and adequate hydration to match their training focus and activity level for the day.  The quality of an athlete’s next workout is also largely determined by how well he or she has recovered from previous workouts. I’d recommend, focusing on eating whole foods such as fruits, vegetables, lean protein, healthy fats, and complex carbs with dietary fiber, and fresh herbs and spices to fight inflammation from training.


Here are […]

December 20th, 2018||

Community Spotlight – Road Warriors

We are excited to start showcasing our local running communities each month in the “Community Spotlight” section. The St. Louis area is so fortunate to have such great running clubs, teams, and groups and we think that they deserve to be recognized!

Here is our discussion with the founder, Brian Trout, of the Road Warriors. Brian shares how the club was started and is kind to answer some of our questions. Here’s what he had to say:

The Team’s origins go back to the Fall of 2005. I had finally decided I had the time and a training plan to train for […]

December 13th, 2018||