See Page 9 and the CTC website for more event info:

Nut Run 5k

Reactor Field

February 15

Summer Progarm

Track TBA

June 3-July1

Memorial Freedom

Run 4 miler

Boone Co

July 4

Great Sandbagger

Katy Trail

August 1

Ice Cream Social

Bonnie View

August 9

Heart of America

Marathon

September 7

Volume LIII No. 1 January 2020

Notes & News

Runner’s Choice

January 18, 2020

Runner’s Choice 10K/20K, Saturday, January 18, 2020

Thanks to all that came out and ran! We had 15 finishers in the 10K and 14 in the 20K on a cold and windy day.

As always, races cannot happen without volunteers. Tony and Nancy Taube for timing, James Harrington, Sam Wells, Allan Benjamin, and Andrea Earlywine for course assistance. Also, thanks to Andrea for the photos. B&B Bagel pro-vided bagels for post race hot chocolate and coffee.

We welcome 2 new CTC members, Shane Epping and Jay Kim.

See you on the trail!

Jeff and Lisa Wells

CTC News Page 2

Looking Back — By Joe Duncan

25 YEARS AGO December 3, 1994 Jingle Bell 5K, a little short according to RD Joe Marks. 328 finishers led by Christian Reed at 14:28, 2, Jim Heady 15:28, 3. Nick Smith 15:40. FEMALE; 1. Barbara Alimora 19:39, 2. Linda Robbins 19:47, 3. Elizabeth Rozetti 19:53 Others;: MALE: Todd Beaverson 15:50, Tom LaFontaine 16:54, Mark Wilson 17:14, Gary Oringderff 17:18, Curt Kempf 18:14, Roger Turnbough 18:15, Steve Baurichter 19:30, Tom Allen 19:42, Simon Rose 19:49, Tom Highland 19:55, Richard Nistendirk 20:14, Jay Dix 20:29, Randy Gay 21:05, Jim O'Dell 21:11, Ken Hamman 21:27, Joe Duncan, 60, 22:19, Carl Myers, 61, 22:20, Joe Moseley. 23:26, FEMALE: Stacy Reed 20:18, Gayle Johnson 20:38, Camey Ronchetto 21:31, Debbie Heifner 22ff:58, Marie Marchbank 23:37, Jeanelle Twillman 24:53, Nancy Fritsch 27:19, Darlene Londeree 27:36, Maria Duncan 27:57, Andrea Woods 28:00, Nancy Sandfry 31:04, Linda Vogt 33:22, (Continued on page 5)

CTC Board of Directors: Steve Stonecipher-Fisher, president Thom Allen, secretary/treasurer Nancy Taube Nancy Rezabek Kathy Lee Dick Hessler Matt Rold Andy Emerson Allan Benjamin CTC Past Presidents:

Joe Duncan (Nov. 1968 to Oct. 1987)

Tom Coon (Nov. 1987 to June 1989)

Joe Marks (July 1989 to June 1991) Steve Stonecipher-Fisher (July 1991 to Dec. 1992)

Joe Marks (Jan. 1993 to Nov. 1995)

Curt Kempf (Dec. 1995 to Oct. 1997)

Dick Hessler (Nov. 1997 to Nov. 2004) Linda LaFontaine (Dec. 2004 to Dec. 2009)

Bill Stolz (Jan. 2010 to Dec. 2012)

Matt Dreier (Jan. 2012 to 2013)

Beth Luebbering (2013-2017) Tom May (March 2018-Sept. 2018) Webmasters: Hugh and Andy EmersonCTC web site: www.columbiatrackclub.comCTC Newsletter editors: Ellen Williamson: paganellen@gmail.comLinda LaFontaine: linlafontaine@aol.comCTC publishes a newsletter eight times per year. The next issue will be sent in February. Please send in-formation by February 21.

RUNdom Thoughts from the President By Steve Stonecipher-Fisher

The subject today is “improving as a runner”. I acknowledge that some of us want to just go out and run for fun, at least at times. The good news is that even if performance is your focus, half of your mileage should be running for fun, just to build or maintain a good base. To prepare correctly for performance it is somewhat important to get an idea of what your potential might be. There are some basic tests you can do to help determine this. I have a recommended reading list that will help you there, but would also comment that one of our own club members, Tom LaFontaine, is among the best exercise physiologists in the country, and he can be extremely de-tailed about finding your potential (and also about how to go about realizing it). Tom was a PanAm games lifting medalist before using his knowledge to become a 2:40 marathoner. One of the best combo athletes the world has ever seen! A side note: My experience is that on-line coaching is very hit and miss. There are some good peo-ple there, but few who have been there-done that. If performance is of interest, I would recommend the following books.

Daniels Running Formula by Jack Daniels

Build Your Running Body by Pete Magill, Thomas Schwartz and Melisa Breyer

Lore of Running by Tim Noakes

Hanson’s Marathon Method by Luke Humphreys. (This seems to be the one I sync up best with)

Running Science by Owen Anderson (Continued on page 8)

CTC News Page 3

Place Name Distance Age Time

1 Tony Rigdon 10K 47 52:45

2 Takashi Murashita 10K 41 53:01

3 Craig Nichols 10K 40 53:48

4 Patrick Mengwasser 10K 38 56:44

5 Rob Corcoran 10K 33 1:00:27

6 Heather Grey 10K 31 1:01:23

7 Rachel Blomquist 10K 41 1:01:52

8 Uwe Lochner 10K 53 1:06:04

9 Shawn Goertz 10K 48 1:10:41

10 Michelle Teti 10K 44 1:10:42

11 Jay Kim 10K 30 1:11:18

12 Rachel Marler 10K 36 1:11:28

13 Laura Sievert 10K 50 1:18:05

14 Tyler Steffens 10K 38 1:23:00

15 Jean Hamilton 10K 54 2:09:23

Place Name Distance Age Time

1 Jon Schneider 20K 36 1:40:36

2 Andy Emerson 20K 51 1:46:55

3 James Harris 20K 30 1:59:47

4 Tyler Sadich 20K 35 2:02:46

5 Shane Epping 20K 47 2:14:39

6 Chelsea Bessey 20K 36 2:14:46

7 Matt Landis 20K 30 2:15:24

8 Tate Cooper 20K 22 2:22:34

9 Allan Benjamin 20K 64 2:30:14

10 Becky Hennessy 20K 57 2:33:05

11 Michele Baumer 20K 57 2:33:14

12 Kelly Sabulsky 20K 57 2:33:17

13 Tabitha Rodgers 20K 40 3:23:10

14 Elizabeth Haupt 20K 41 3:23:11

Runner’s Choice Results

CTC News Page 4

10k

20k

CTC News Page 5

Looking Back Continued from page 2…. January 15, 1995 4-mile Couples Run, Bethel Park: 1. Michele McFadden/Rick Rother , combined ages 80 had a combined 47:08 Michele at 22:54, Rick at 24:14,followed by Julie Mittelhauser,26:39 and Steve-S-F, 21:45 (age 70, combined, 48:24) Other individual results; 1. Jim Heady 21:03, 2. Nick Smith 21:10, 3. Steve S-F 21:45 4. Marc Keys 22:31. . . Tom LaFontaine 23:14, Bob O'Connell 23:55, Dick Hessler 23:58, Mike Little 24:22, Curt Kempf :36,24, Tom Allen 27:47, Jim O'Dell 32:08, Carl Myers, 61, 32:10, Jim Sanfrey 32:42, Fred Fritsch 36:17, FEMALE;: 1,Michele McFadden 22:54, 2, Julie Mittelhauser 26:39, 3.Linda Robbins 26:54,4.Stacy Reed 27:16, 5. Birgitta Hessler 29:02,, Camille Ronchetto, Karen Derrick 29:41, Debbie Heifner 32:06, Nancy Fritsch & Fred Fritsch each 36:17 . .Boots Gerhardt 45:36 February 4, 1995: 20th Annual 5K Nut Race Reactor Park: 20 degrees, 15 MPH winds confronted 46 brave souls FEMALE: First of five 15 & under, Melissa Pagan 23:57; 20-29 1.Tammy Laughlin 23;59; 30-39 : 1. Stacy Reed 21:55, 2. Sue Bruenderman 22:27; 3. Anne Dannerbeck 23:18; 40-49 1. Linda Robbins 21:42; 50-59 Nancy Fritsch 28:46 MALE: 16 & U Tim O'Connell first of 6 20:29, 30-39 Jim Heady 1st overall 16:53, 2. Marc Keys 18:00. . .Curt Kempf 19:23, Kevin Stock 21:24; 40-49 1. Tom Collier 19:58, Mike Kaylen 20:13, Bob O'Connell 21:13, Randy Gay 23:41 50-59 1. Don Lewis 21:19, 2. Tom Allen 21:44, Joe Marks 23:30, Jim O'Dell 23:48, 60+ Ben Londeree 20:20, Joe Duncan 24:08 50 YEARS AGO January 4, 1970: 10- Mile Run: 1. Sal Citarella 1:07:26--BUT Tom Logan, Kirksville, and Larry Carpenter, California, MO, failed to turn at the Broadway exit and ran, perhaps, two+ miles too many. This was on a Cosmo Park, Rt. ZZ, Stadium course. Only the three runners and two walkers-- 10-Mile Walk: 1. Joe Duncan 1:32:26, 2. Fred Young (Larry's uncle)1:33:30. January 10, 1970: Five Mile Run: Logan didn't get lost this time winning in 26:27 over Loren Moes 26:39, both runners from Northeast Missouri State (now Truman State). January 17, 1970: 5-Mile Handicap Run, the first of a "Sandbagger" Race, although it wasn't called that at the time. Dave Schulte started first with a 10-minute head-start and led all the way. Don Granberg had the fastest time,32:51, then Duncan, 34:00, Joel Dickinson, 35:55 and his brother, Steve 41:14. Schulte had a PB 42:40. January 31, 1970: Devil-Take-The-Hindmost race on Hickman Track:.11 runners (including the Leuthold family, Dave, Carolyn, Janet and John in their CTC debut) first ran a mile. Then with each succeeding lap the last runner dropped out until one person remained--the last person standing--the winner! That was the way it was supposed to happen. However, on a 440 yard track, as you might expect, some runners did not drop out when they should have, some got lapped--it got confusing. When we sorted it all out Whitney Hicks was declared the winner doing three miles in 19:47. Never again did we try a DTTH race, although it was over in less than 20 minutes. Compare this drastically truncated race to what Andy Emerson had to put up with in his 4 For 30 victory in Camdenton when he had to run 27 hours (thankfully with some rest during each hour) covering 112.5 miles to be the " last man standing."

CTC News Page 6

Heart of America Marathon and Fun Team Relay 2020

Registration Opens Valentine’s Day - February 14th, 2020

Tired of frigid temperatures, icy trails and slippery sidewalks? Warm up with thoughts of the Heart of America Marathon! It’s not too early to start planning to be a part of the 61st Annual Heart of America Marathon and 2nd Annual Fun Team Relay. We promise you won’t have to worry about ice on race day, Monday, September 7th 2020. We will allow 61 relay teams this year. The relay slots filled up quickly last year so be sure your team is ready to sign up when registration opens. Even though we’re open-ing more relay slots, we expect these slots to fill quickly. We currently do not have a cap on the marathon. Sign up beginning Feb 14th at: https://runsignup.com/Race/MO/Columbia/heartofamericamarathon

Early bird pricing for the marathon is $65.00 and $120.00 for the relay through July 4th The race course is the same as last year with the start and finish at the Boone Coun-ty History and Culture Center. The relay legs for 2020 will be: 4.0 miles (Start to Rock Bridge Elementary), 7.6 miles (Rock Bridge Elementary to Cooper’s Landing), 6.9 miles (Cooper’s Landing to Pierpont), and 7.8 miles (Pierpont to Finish). Not running, but would like to volunteer? We’ve got a spot for you! Spread the word, watch your email, Facebook, or Instagram for updates or email Kathy Lee at Comoheart1960@gmail.com. Visit (and “like”) our Facebook page: https://www.facebook.com/heartofamericamarathon, and find more information on the website at: http://www.columbiatrackclub.com/hoa/

CTC News Page 7

Scholarship Opportunity

Are you a high school student who runs track and field or cross

country for your school? Are you thinking of ways to afford Col-

lege?

Columbia Track Club offers scholarships every year to eligible

seniors. You must be a member of the club (it is easy to sign up

see page 8), volunteer to help at races (Heart of America Mara-

thon and the summer program are always needing volunteers),

and be an active participant in track and field or cross country

at your high school.

If you are a freshman start getting involved with

Columbia Track Club and this opportunity will be a perfect fit

for you.

Rundom Thoughts Continued from page 2... Most focus on longer distances, but several address 5k and under training . I’ve found that while they are all good, they all, also, have some differences in sug-gested training. One book may work better than another for you based on individual differences you may have, relative to other runners. If you seek better performance, now is the time to get started. Cooler weather is al-ways better than hot weather when it comes to comfortable training.

CTC News Page 8

CTC News Page 9