Two more commit to 2008 Women's Team

Two more outstanding high school seniors have commited to run for the Cougars in the 2008 season. Alyssa Imig of Tremont, shown at left with her parents Vic and Diane, besides being top five in her class academically, has exceptional running credentials. This fall she won the Dunlap Invitational, placed fifth in regionals, 16th at sectionals, and capped off the season with a PR time of 18:53 for 26th at State. Another runner who has contributed greatly to a storied high school cross country program, Liz Isbell of Elmwood, pictured with her mom Lynn, has also signed on to join the team next fall. Liz is a top 10 student with a best time of 20:19. This year she placed 100th at state with a time of 20:28. These two join Bonni Martin and Stephanie Fellner of Eureka (see earlier blog) as seniors who will become Cougars next fall. ICC is blessed to have so many stellar high school programs in the area and we are honored that so many of them have chosen to run for the Cougars and continue their academic careers in East Peoria.

ICC CCCC makes Debut!

The ICC CCCC (Illinois Central College Cross Country Christmas Chorale) hit the road yesterday with gigs at the Riverview Retirement apartments, across Centennial Drive from ICC, and at the Eureka Apostolic Christian Nursing Home in Eureka. Though recording contracts have not yet been finalized, the group was warmly received, even reminding one in the audience of "apple pie." Several others were heard singing along with the group. Prior to the Eureka performance, Darce Knapp warmed up the crowd with several piano etudes and hymns, and set the standard high for the runners/singers/players to follow. Afterward, we mingled with the crowd, made several new acquaintances, and adjourned to Liz Koch's home in Tremont for food and fellowship. Will the group resurrect for encore performances next year? Stay tuned....

Two sign to become Cougars

Stephanie Fellner (left) and Bonni Martin, both seniors at Eureka High School, have signed NJCAA national letters of intent to run for the ICC Cougars next fall. Stephanie has a 3-mile best time of 19:41, which she ran for a 58th place finish at the IHSA Class A state meet at Detweiller Park this fall. Bonni's best is 19:18 for 46th place at state. Both helped their team to Regional and Sectional championships and a second place finish at state. Congratulations Stephanie and Bonni!

Cross Country Banquet

Artistic presentations and awards highlighted the annual cross country banquet, attended by over 50 fans and family. Hannah Griffin's video of the season, worthy of an academy award, was a show stopper, as can be seen by the picture of the crowd riveted to the screen. Award winners, selected by teammates, were Joe Klumb (Golden Shoe Award), and Darce Knapp, Kelsey Holsapple, and Scott Perry (Cougar Awards.) The guys in the picture on the left, can't wait to play with their latest toys, given to them by Coach Mack. On the other hand, Rachel Harvey appears to be embarassed to receive her gift from Coach. It was a fitting ending to a great season.

'Twas the Night Before Nationals

By popular demand, here are the words to the famous poem that debuted at the CC banquet:

'Twas the Night Before Nationals

by Coach Herold

‘Twas the night before Nationals, and all through the hotel,
Not a creature was stirring; not even Crazy Carl, that I could tell.
The jog-bras were hung o’er the shower rods with care
In hopes that a whisp of breeze might move the still air.

The runners were nestled all snug in their beds,
While visions of nerf darts and six-fingered hand prints danced in their heads.
And I in my room, and Coach Mack in her’s too
Were planning and dreaming how this stellar team might do.

Next day to the course we drove in a flash,
We couldn’t wait to get started; to begin with a dash.
The teams were lined up on a narrow strip of grass,
40 for the men, 33 for the women, all waiting for the clash.

The men ran first on their 5 mile pace
Urged on by many families and friends who had come for the race.
Now Billy! Now, Scott! Now Justin and Joe.
On Carl, On Hankelmaier, don’t you dare run slow!

To the bottom of the fairway, around the sixth green
They ran like gazelles, all slim, cut, and lean.
And before one could blink they arrived at the finish,
All recording 2 minute PR’s; Oh well, we can wish!

Then came the women, over 240 strong;
Our Cougars ran great, they could do no wrong.
Hannah and Kelsey shattered the 20 minute blockade.
Followed by Darce and Marissa; it was like a parade.

And Rachel, who a day earlier ne’er could take a deep breath,
Ran the course superbly, though she looked like death.
Sam followed next on the ex-soccer star’s heels,
Rolling to the finish, as if on wheels.

We checked the results and Joe was elated,
"A 1-minute PR," over and over he stated.
And Hannah was bubbly, Kelsey was too,
But Carl was still trying to get over the flu.

We sprang to our vans and went back to shower,
Past the club house and golf ball water tower.
The voyage was great and memories were fond,
Great team, great friends, and all in a bond.

Results from Nationals!!

It was truly a team effort at the NJCAA national cross country championship, Saturday, November 10 hosted by Rend Lake College. Though the men finished 25th of 40 teams and the women 16th of 33, the efforts were outstanding and many PR's were set. In their last JC cross country race, Hannah Griffin and Kelsey Holsapple recorded the top two times ever run by Cougar women runners. Hannah's time of 19:02 shattered the previous best by almost a minute and Kelsey wasn't far behind with her 19:13. Hannah placed 44th, just 4 places from earning Coaches Association All-American honors. Darce Knapp and Marissa Menke recorded times of 20:28 and 20:29, respectively, and Rachel Harvey, suffering from the effects of a week of the cold and flu, completed the scoring with a 21:09 time. Sam Conlee wasn't far behind with her 21:36. Going into the meet the women were ranked 22nd nationally, so their finish bested the ranking by 6 places.

The men equalled their pre-meet ranking with their 25th place finish. Billy Miller led the team by finishing 77th in 27:10. Other scorers were Scott Perry at 27:46, Justin Phillis (27:48), Joe Klumb (28:59 - a HUGE PR!), and Carl Pflederer (29:36), also competing after a week of illness. Hank Stickelmaier ran a 31:48 to complete the team.

A big COUGAR THANKS to the many friends and family members that made the trip down to Rend Lake to cheer the team on. Your support at this meet and throughout the season was greatly appreciated.

It was a season of ups and downs, with injuries and illnesses taking their toll, but the season definitely ended on a high note with some outstanding performances. With most of the team consisting of Sophomores, their leadership both on and off the field will be missed. But they have certainly set the standard for teams to come, and we hope to continue their academic and athletic excellence.

Cougars to Compete at Nationals

The ICC Cougar cross country teams will compete at the national NJCAA Division I tournament on Saturday, November 10. The races are being held at the Rend Lake Golf Course in Whittington, Illinois. The men's 8 km race starts at 10:00am with the women's 5 km to follow at 11:00. Going into the race, the men are ranked 24th nationally and the women 22nd. In last year's race in El Paso, TX, the women finished 11th and the men 16th. The teams' goals this year are to improve on those finishes.

Several of the Cougar runners also have legitimate chances of attaining All-American or Coaches All-American status. To be designated an NJCAA All-American, you must finish in the top 15 in the race. The first 25 American citizens receive Coaches All-American designation. Last year, Hannah Griffin received this honor by virtue of her 32nd place finish overall. Her time of 20:11 in that race ranks third on the all-time ICC list. This season, she and Kelsey Holsapple have consistently been the team front runners. Other women competing at nationals will be freshman Darce Knapp, and sophomores Rachel Harvey, Marissa Menke, and Sam Conlee.

The men have been led all season by freshman Billy Miller. The remainder of the men's squad consists of sophomores Justin Phillis, Scott Perry, Carl Pflederer, Joe Klumb, and Hank Stickelmaier. The experience of both squads should help the teams to compete well in the season finale.

Women Dominate Sauk Valley Invitational

The ICC Women's Team, behind the one, two, three finish of Kelsey Holsapple, Hannah Griffin, and Darce Knapp, dominated the Sauk Invitational with 26 points, 40 better than Lincoln College, which had been ranked 22nd in the latest NJCAA poll. They were backed up well by the 10th and 14th place finishes of Marissa Menke and Rachel Harvey. Rachel, a standout on the ICC women's soccer team, was running her first race for the Cougars. The women followed the pre-race plan to perfection, packing up behind the leaders and making their move in the second half of the race. Kelsey finished in the fine time of 19:54, with Hannah and Darce just a few seconds behind. Darce finished the last 400 strong to pass two runners going into the finish and complete the sweep.

The men's team, running without number three runner Scott Perry, had a tougher go in the meet, finishing third behind the tight duo of Lincoln (51 points) and Harper College (52 points). Billy Miller led the Cougar contingent with his 3rd place finish. Justin Phillis in 12th and Carl Pflederer in 13th also received individual awards.

Both teams will have next week off to prepare for the NJCAA Region 24 meet that will be held in Danville on October 26.

GO COUGARS!

Men's and Women's teams Win Benedictine Invite!

Behind the top-10 finishes of Kelsey Holsapple (8th) and Hannah Griffin (10th), the ICC women's cross country team defended their Junior College division title at the Benedictine University Eagle Invitational, Friday, October 5 in Lisle, IL. Even more impressive was their 3rd place team finish overall in the 21 team field. Backing up the two Metamora High grads were Marissa Menke, running her first race this season, in 33rd place, Sam Conlee in 41st, Darce Knapp (pictured) in 49th, and Liz Koch, running her first race as a Cougar, in 101st. Darce was awarded the team trophy by her teammates for her gallant effort despite physical adversity. This was the first time this season that the Cougars fielded a complete team.

The men were equally dominant, impressively winning the JC division and finishing 4th overall in the 21 team field. Billy Miller went out hard, leading for the first two miles and finished 9th in the field of 133. He was adequately backed by Justin Phillis in 17th, Scott Perry (pictured) in 26th, Carl Pflederer in 37th, Joe Klumb in 63rd, Hank Stickelmaier in 104th, and Nick Reed in 112th place. Scott was voted the recipient of the team trophy by his mates.

The Cougars will next travel to Dixon, IL next Saturday to defend their team titles in the Sauk Valley Invitational.

Eight Simple Ways to Enhance Your Energy Level

1. Start the day with breakfast. This jump starts the metabolism and enhances energy levels throughout the day (which also makes you more effective in the classroom.)
How do I make time for this?
a. A bowl of low-sugar, high fiber cereal, plus a glass of orange juice.
b. A glass of OJ when you get up and trail mix on the way to school. This works during the day, too, if you don’t have time for lunch.
c. A peanut butter and jelly sandwich prepared the night before.

2. Eat Frequently. Several small to moderate-sized meals during the day are more effective than one large one.
Strategies:
a. Pre-plan with nutritious snacks in your backpack (e.g., Trail mix, apples, fig newtons, etc.). Avoid junk food from the vending machine.

3. Switch to whole grains.
Strategies:
a. Snack on whole grain cereals or popcorn (air popped or microwaved; no butter) instead of pretzels, chips, or candy.
b. Eat instant oatmeal packets for breakfast.
c. Eat lots of fresh fruit, raisins, or fruit yogurt.
d. Avoid white bread.
e. Eat brown rice or wild rice rather than white rice.

4. Lower dietary fat consumption. Some fat is ok, but high levels can be bad. Switch to lower-fat versions. Fatty foods are digested slowly and can cause a feeling of sluggishness. Avoid trans fats.
Strategy: Cut fried foods out of your daily routine. Anything deep-fried contains a lot of fat.

5. Work out with sports drinks. Carbohydrate ingestion during exercise in addition to good hydration enhances performance. If you are like me and can’t tolerate anything but water during training, do what I do and mix a sports drink 50:50 with water. It’s much easier on the stomach.

6. Refuel after Exercise. Muscles are especially good at taking up carbohydrates mixed with a little protein during the period immediately after exercising. Stocking up on energy after today’s workout can be a great way of preparing for tomorrow’s workout. The key ingredients of a good post-exercise refueling snack are fluid, carbohydrates, and a little protein. Good examples are trail mix and a sports drink, or a banana with yogurt and fruit juice. Tip: Keep a supply of refueling snacks in your sports bag for after practice.

7. Include enough iron. Iron is involved in the formation of hemoglobin, a protein that helps supply oxygen to cells. Iron deficiency is common among athletes.
Solutions:
a. East beef three times a week. Beef is a great source of iron.
b. Eat cereals fortified with iron at a level of at least 40% of the Daily Value.
c. Drink lots of orange juice. Vitamin C helps the body absorb iron.

8. Avoid “Energy” Supplementation. Many energy drinks, bars, and tablets contain caffeine and herbal stimulants that give you the perception of more energy, but do not actually give you more energy. Some actually contain unsafe levels of stimulants that can cause gastrointestinal problems and cardiovascular issues.
What to do:
a. Try to go to bed at the same time every night and im for seven or more hours of sleep.
b. Take in enough carbohydrates during the day. This is the true source of energy for exercising muscles.
c. Avoid caffeinated energy drinks.

Reference: Rockwell, Michelle “Small Changes, Big Gains” Coaching Management. Vol 15, No. 8, pp. 27-32.

Cougars Compete at Augustana Invitational

The shorthanded ICC Cross Country teams turned in vanilla performances at the Augustana Brissman-Lundeen Cross Country Meet Friday at Credit Island Park in Davenport, Iowa. Everyone turned in a solid, though not spectacular race on a hot, windy evening. The men, missing numbers 5 and 6 runners Maris Mednis and Joe Klumb, finished 23rd in the field of 32 teams. Once again they were led by freshman Billy Miller, who finished 85th in the field of 408. Steady Justin Phillis (pictured) was again the number 2 runner, finishing in 129th place. Scott Perry, Carl Pflederer, and Hank Stickelmaier rounded out the top 5.

Sophomore Kelsey Holsapple was again the top female runner, finishing 128th of 352 runners. Darce Knapp and Sam Conlee were the only other women to compete. On the plus side, Hannah Griffin is again practicing after being ill for 10 days and Marissa Menke is doing likewise, after being out for a month with a leg injury. Liz Koch of Morton has also joined the team and improving every day. So, if all things go according to plan, the women should be able to compete as a team in two weeks at the Benedictine Invitational.

The Cougars, who have a week off from competition, will next compete on Friday, October 5 at the Benedictine University Eagle Cross Country Inviational in Lisle, IL. The women toe the line at 3:30 pm with the men following at 4:15. The ICC women are defending champs of the Junior College division of this meet.

Finally the Bride, not a Bridesmaid

Arguably the most consistent women runner over the last two years, but never number one, Kelsey Holsapple finally achieved that feat. She finished 112th out of 207 at the Illinois Intercollegiate meet held at the ISU golf course last Friday, running a fine time of 20:59. She was followed by Darce Knapp in 123rd place, who equalled her time from the previous week with a 21:14.

In the men's race, 5 of the 8 ICC runners got PR's, led by the 64th place finish by Billy Miller. His time of 26:28, was the 5th best ever by an ICC runner. Justin Phillis, running close to his PR with a 27:47, was the second ICC runner in 119th place. Behind him, Scott Perry, Carl Pflederer, and Maris Mednis all scored personal bests. The team finished 9th in the college field of 18. They were 3rd of 6 Junior College teams.

Friday, September 21: Augustana Invitational held at Credit Island, Davenport, IA.

Fabulous Frosh Run Fast at Bradley Open

The ICC Cross Country teams were led by freshmen Billy Miller and Darce Knapp Friday at the Bradley Open run on the familiar grounds of Detweiller Park. In only his first 8000 meter race, Billy's time of 27:03 cracked the all-time top ten times for men, the first time that an ICC runner has done that in his first race. Billy finished in 24th place among college runners. He was followed by a pack of three improving sophomore runners - Justin Phillis, in 60th place, Scott Perry in 66th, and Carl Pflederer in 73rd. Justin and Scott cracked the 29 minute barrier with Carl just over it. Rounding out the scorers for the 8th place (and top JC team) was Joe Klumb in 95th place. Right behind him was the rapidly improving Maris Mednis in 96th.

Darce led the women, who once again were running without a full team. Her time of 21:14 placed her in the 35th position. She was pushed most of the race by sophomore Kelsey Holsapple, who finished in 38th place. Sam Conlee, in 49th place, and Hannah Griffin, hampered by the flu, also finished in the top half of the field. Darce was the top junior college finisher in the race.

Next meet: Friday, September 14. Illinois Intercollegiates, ISU Golf Course. Women's Championship race, 5:00pm, Men's championship race, 5:35pm.

Directions: I-74 to I-55 north. Take Bus 51 exit South (Main St.) to Gregory Street (stop light). Turn right (West). The course is on Gregory St. at Adelaide, just past the Normal Fire Dept.

Cougars Open Season at Elmhurst Earlybird meet

Eight men and four women opened the season at the Elmhurst Earlybird Invitational on Friday, August 31. Despite a lack of a warmup, due to the I-55 parking lot, the women performed admirably with Hannah Griffin leading the way with a 16:32.4 and 37th place finish on the 4km course. She was followed by freshman Darce Knapp in 52nd place, Kelsey Holsapple in 83rd and Sam Conlee in 88th place in the field of 172 finishers.

The men were led by the 40th place finish of freshman Billy Miller, with a time of 20:44.9 for the 6km race. A nice pack of sophomores followed, including Justin Phillis in 61st place, Scott Perry in 63rd, and Carl Pflederer in 66th. Joe Klumb was a 118th place finisher. Completing the Cougar squad were freshmen Ansel Wachter in 133rd place, Maris Mednis in 134th, and Nick Reed in 155th. One hundred seventy three runners completed the race.

The ICC coaches were pleased with the early season results, especially that of the five freshmen. They have come a long way in the past month and show great promise for the future.

Next Meet: Bradley Open, Friday, September 7 (Men 8km, 5:00, Women 5km, 5:45)

2007 Team Roster

Six women and nine men make up the 2007 ICC cross country teams. A strong nucleus of sophomores return with the addition of some promising freshmen.

The Region 24 champion women's team returns four sophomores - Sam Conlee (Dunlap), Kelsey Holsapple (Metamora), Marissa Menke (Peoria), and Coaches Association All-American Hannah Griffin (Metamora). They are joined by freshmen Darci Knapp (Eureka) and Tiffany Golden (Spring Valley).

The men's team returns five sophomores, including 4 of the top 6 runners from last year. They are Joe Klumb (Trivoli), Scott Perry (Metamora), Carl Pflederer (Tremont), Justin Phillis (Morton), and Hank Stickelmaier (Groveland). Joining them are freshmen Michael Donini (Henry), Billy Miller (Metamora), Nick Reed (Bartonville), and Ansel Wachter (Peoria Heights).

Despite the recent heat, the teams have been working hard and seem focused on having a great season.

2007 ICC Cross Country Schedule

The 2007 ICC cross country teams will take on their most ambitious schedule ever with three major invitationals in the month of September, and culminating at nationals, held in downstate Illinois. The women's team will be out to defend their titles of the Augustana, Benedictine, and Sauk Valley Invitationals, as well as the Region 24 championship. The men seek to defend their Sauk Valley title and to improve on their 3rd place at regionals. Both teams will strive to better their 11th (women) and 15th (men) place finishes at last year's nationals. Two new meets will be run this year - The Elmhurst College Early Bird Invitational and the Illinois Intercollegiate Meet. No home meets will be run this year due to road and parking lot construction on the ICC North campus.

The schedule:

Friday, August 31 - Early Bird Invitational, Elmhurst, IL
Women 5:00pm (4k), Men 5:45 (6k)
Friday September 7 - Bradley Open, Peoria, IL
Men 5:30pm (8k), Women 6:15 (5k)
Friday September 14 - Illinois Intercollegiate Meet, Bloomington, IL
Women 5:00 (5k), Men 5:45 (8k)
Friday September 21 - Augustana Invitational, Davenport, IA
Men 5:00 (8k), Women 5:45 (6k)
Friday October 5 - Benedictine University Invitational, Lisle, IL
Women 3:30 (6k), Men 4:15 (8k)
Saturday October 13 - Sauk Valley Invitational, Dixon, IL
Women 10:30 (3M), Men 11:15 (5M)
Friday October 26 - Region 24 Championships, Danville, IL
Women (5k), Men (8k) - Times to be determined
Saturday November 10 - NJCAA Nationals, Benton, IL

NJCAA ACADEMIC ALL-AMERICANS

For the first time in the short history of the ICC Cross Country teams, we have had two Distinguished Academic All-Americans in one year. Kristen Galat and Jill Kennelly achieved this honor by graduating with grade-point-averages of 3.9 and 3.8, respectively.

Kristen, who spent two weeks this summer in Romania and Hungary, will be continuing her education at the University of Illinois Chicago, where she will study Secondary English Education. Jill will start the OSF St. Francis school of nursing in August.

We wish them well; they have been great leaders both on the field and in the classroom.

Steamboat Results

Seven ICC Cross Country athletes and two coaches ran the 4-mile at the 33rd Steamboat Classic, Saturday, June 16. It was a steamy morning and running was difficult, but some of the performances were pretty hot. On the women's side, Marissa Menke led the way with a 27:56 clocking to place 44th among the women. Incoming frosh, Darce Knapp of Eureka, ran 31:59 for 120th among the women and 18th in her age division. Kelsey Holsapple also competed and finished with a leasurely 39:56.

On the men's side, Kevin Martin ran a fine 21:08 for 33rd place overall. Incoming freshman Michael Donini of Henry showed great promise with a 23:09. Scott Perry proved that he maintained fitness while in Texas by running 23:29, and another frosh-to-be, Nick Reed of Bartonville, ran 27:31.

Coach Tiffany Mack finished the 4 miles in 28:56 for 62nd pace among women, and Coach Glenn Herold ran 24:58 for 137th overall and 2nd in his age division.

Question: What is the purpose of Life?

Answer:

To be

the eyes

and ears

and conscience

of the Creator of the Universe,

you fool.

- Kurt Vonnegut, Jr. in Breakfast of Champions

Kevin Again PR's in Naperville

For the second time in two weeks, Kevin Martin logged a PR at the North Central College Last Chance Meet when he clocked 4:04.90 for his 1500 meter run.

This equates to about a 4:22.5 mile and a 10 second improvement since starting the indoor season. Nice job for making your last track race of the season your best, Kevin!

Amanda and Kevin PR in Naperville

Amanda Holman and Kevin Martin both recorded PR's last Friday in a meet at North Central College in Naperville. Faster than a stinging Hornet (pun intended), Amanda ran the 800 in 2:16.8 and Kevin split a 4:05.9 for the 1500 meters.

Nice job, Cougars!

Two wins for relay teams at Knox

Feeling the pressure behind her, Kelsey Holsapple somehow came up with a kick in the last 200 meters to hold off a strong challenge by Augustana College in the 1600 meter leg of the Distance Medley Relay. Filling in at the last second, Kelsey completed a strong 1 1/2 miles of racing within a time period of less than an hour. The DMR was led of by the Volleyball duo of Amanda Holman and Brianne Wille. Amanda took the lead with the opening 1200 meters and handed off to Brianne, who ran a strong 400 leg on just 2 days of training. Marissa Menke held the lead with her 800 leg and Kelsey completed the double.

Earlier, the 4 x 800 team of Amanda, Kelsey, Hannah Griffin, and Marissa dominated the field with a fine time of 10:30. Leading from start to finish, the foursome essentially ran against the clock and an incessant backstretch wind.

Carl Pflederer also represented the Cougars with his first ever 5km track run. Racing for the first time since last fall, he gamely hung with the pack for the first half of the race, but fell back a bit in the last 6 laps. It was a good first effort under tough conditions.

ICC to Host NJCAA Nationals in 2009

At the recent national meeting of the NJCAA, Illinois Central College was designated as the host of the 2009 Division 1 National meet. The men's and women's races will be held on Saturday, November 14.
This is quite an honor for the ICC Cross Country program, which has been in existence for just 5 years. No doubt the national office recognizes the leadership of ICC on the natonal level, having recently designated ICC as the site for the 2008 and 2009 Women's Basketball nationals. They also recognize that the Peoria area is a mecca for cross country in the state of Illinois and will maintain the standards that they have kept in hosting the state meet for over 30 years.

Go Cougars!

Running efficiency and performance improvement

From "Stride Length and the Human Organism," by Scott Christianson.
In Track Coach, Winter 2007

As a runner becomes more efficient through training, running economy iproves. The body creates its own combination of stride length and stride frequency to achieve the desired velocity. Both too much time in the air and too much time on the ground hinder velocity improvement. Time on the ground is regulated by stride rate. Time in the air is regulated by stride length.
Studies have shown that reducing contact time is the key to improving performance. For a distance runner to reduce contact time by .02 second per stride would lead to marked improvement. The main way to achieve this is to shorten the stride, thus reducing braking forces. Identifying the proper stride length can be achieved through core strength improvement, joint mobility increases, and drills designed to improve balance and stability, such as lunges and limited bounding.
Over striding can be detected by observing the arms crossing high over the front-side sagittal plane. This indicates too much rotation of the pelvis.
Thinking about your efficiency as you run will not only help you to run faster, but will also reduce your chance of injury. Running smarter leads to running faster.

Best Proteins for Runners

• Salmon
• Almonds
• Flaxseed meal
• Olive, canola, or walnut oil
• Avacados
• Peanut butter
• Sardines

Top 10 Fruits and Vegetables

• Butternut squash
• Oranges
• Strawberries
• Red onion
• Bananas
• Leafy salad greens
• Broccoli and Cauliflower
• Cantaloupe
• Redskin potatoes
• Stir fry vegetable mix

Top 10 Carbohydrates

• Whole wheat pasta
• Sweet potatoes
• Brown rice
• Popcorn
• Oatmeal
• Barley
• Rye, whole wheat, or multi-grain bread
• Bran cereal
• Beans
• Peas
• Wheat germ

Coach Attends National Distance Running Summit

Last week Coach Herold attended the National Distance Running Summit held in Grinnell, Iowa. Coaches from extremely successful programs around the country gave presentations, including Joe Vigil, who coached Deena Kastor and Meb Keflizighi to Olympic marathon medals in 2004. He was recently named head coach of the 2008 Olympic team.
The conference solidified much of what we have been doing in workouts, but also gave me ideas for the future. Here are a few of the main points that were emphasized: 1. Mileage is progressive. What you do now will reap benefits in the fall. Mileage needs to be gradually increased, but most people can handle more miles than they think they can. 2. A long run once a week is very important. It helps to open up capillary blood flow. You should gradually build up to where you can run non stop for a minimum of 1 ½ hours (both men and women). 3. Training should be specific to the race. You will learn about hammer runs this fall (or sooner)! 4. Tempo and acceleration runs are probably the most important types of workouts that you can do. 5. VO2 values will increase with increased training. This is not just something that you are born with; it can be improved. 6. Interval training should only be done when you have built up your fitness to the 85% level. 7. Morning runs help to restore the body back to normal after a hard workout day. 8. Training should be on soft surfaces as much as possible. 9. The pyramid model of training does not work. The progressive diamond model is the way to go. 10. Proper warm ups, stretching, and cool downs are important for injury prevention.
Another highlight of the summit: I was able to go for a run with Amanda Kuca Lorenzen and her husband Micah. Amanda was the 2006 NCAA III Steeplechase champion and Micah recently achieved All-American status in Cross Country. (Amanda was also my daughter’s roommate for three years at Concordia University Wisconsin, where she is now assistant coach.)