Tuesday, December 18, 2012
Saturday, December 8, 2012
Wednesday, December 5, 2012
Three areas that athletes can improve are muscular endurance, explosive strength, and cardiovascular conditioning. Organized strength training workouts for male and female athletes grades 7-12 are happening before and after school, every Monday and Wednesday. Morning workouts start at 6 a.m. in the weight room, which is temporarily located in the middle school. There's also a morning workout each Thursday. After school workouts begin at 2:45 p.m. on Mondays and Fridays, 1:45 p.m. on Wednesdays, with athletes warming up in the small or big gym before heading over to the weight room.
Female athletes can check with Coach Wilcox or Coach Sharp to get specific run workouts. Likewise, Coach Sponsler has a couple handouts for male athletes regarding what kind of conditioning work they can be doing throughout the winter.
Finally, to tie everything together, on Thursdays this winter, Coach Sharp is leading Insanity! workouts after school in her classroom.
Another old saying compares training to building a pyramid: the wider the base, the higher the peak. The stronger and better conditioned we are in March, the higher we'll stand on the podiums in June.
Friday, November 30, 2012
Here's some inspiration for pre-season training.
Thank you to Tyler Snow, one of our throwers, for pointing us toward it on the YouTube.
Thursday, November 29, 2012
Tuesday, November 27, 2012
...brilliant discussion of the nature of success. Fits nicely with concept of adding value and developing winning habits.
Sunday, November 25, 2012
Wednesday, November 21, 2012
What's the Difference Between Fartlek, Tempo, and Interval Runs? | Runner's World & Running Times http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs?cm_mmc=Twitter-_-RunnersWorld-_-Content-Blog-_-JennySpeedWork
Tuesday, November 20, 2012
Tuesday, November 13, 2012
Sunday, November 4, 2012
The Western Nature Trail was host today to the first running of the Hello, Yeti! Klunker-Cross & Trail Run.
Typically, a cyclocross race is contested on a course a mile or less in length, with a variety of terrains and barriers. Riders race to complete as many laps as possible in a set amount of time. For the Klunker-Cross, riders finished whatever lap they were on at the 30-minute mark.
Klunker-Cross winner Ed Millenaar, of Sarnia, Ontario, was the only rider to complete seven laps.
|Derek Easton completes a flying dismount as he approaches a barrier on the Klunker-Cross course.|
"It felt good out there today," Griswald said. "It was just cold enough, and I like running on the trail."
"For this being the first time, it went really well," multi-sport competitor Dustin Burdick said. "The drums and cowbells were super sweet. You could hear them no matter where you were on the course."
|Seth Amburgey, Jack Tallman, and Gabe Rowlison, members of Western High School's drumline, perform during the Hello, Yeti!|
"Melanoma is a sneaky skin cancer," varsity track and field coach Lucas Sponsler said. "The key is catching it early. So it's important people know what to look for, and don't hesitate to have any weird moles or lumps checked out."
Sponsler said the lives of several Western athletes and coaches have been touched by skin cancer. "It became clear we needed to do something extra."
RaceTab 3 by MileSplit Registered to: Engelter Sports Solutions,
Yeti Run - 11/4/2012 12:02:19 PM
Western HS, Parma, MI
Mixed 30 Minute Cyclocross
Name Group Age Hometown Time
1 Ed Millenaar M Oldie B 0 , 30:01.70
2 Marshall Randall M Oldie B 0 , 30:02.60
3 Devin Cole M Young & 0 , 30:03.60
4 Derek Easton M Young & 0 , 30:04.60
5 Kirk Wick M Young & 0 , 30:05.50
6 Dustin Burdick M Oldie B 0 , 30:06.50
7 Sean Mills M Oldie B 0 , 30:07.50
8 Trey Palmer M Young & 0 , 30:08.50
9 Andrew Crowley M Young & 0 , 30:09.50
10 Gale Easton M Oldie B 0 , 30:10.50
11 Dallas Olney M Young & 0 , 30:11.50
12 Cole Sharp M Young & 0 , 30:12.40
13 Jeffrey Palmer M Young & 0 , 30:13.30
Mixed 5000 Meter Run
Name Group Age Hometown Time
1 Ashten Griswold M Young & 0 , 19:52.94
2 Marshall Randall M Oldie B 0 , 20:09.07
3 Kazune Nakashima F Young & 0 , 22:28.58
4 Tara Pipa F Oldie B 0 , 22:42.34
5 Anthony Reska M Young & 0 , 22:52.57
6 Berry Rodriguez M Young & 0 , 22:54.60
7 Dallas Olney M Young & 0 , 23:46.94
8 Derek Easton M Young & 0 , 23:53.69
9 Ed Millenaar M Oldie B 0 , 23:59.12
10 Kimmy Berry F Young & 0 , 24:11.85
11 Timothy Payne M Oldie B 0 , 24:23.46
12 Matt Hotchkiss M Young & 0 , 25:04.36
13 Payton Wheeler M Young & 0 , 25:04.57
14 Kelly Carbary F Young & 0 , 25:25.32
15 Stephen Knight M Oldie B 0 , 25:34.71
16 Colby Sharp M Oldie B 0 , 25:54.53
17 Gale Easton M Oldie B 0 , 28:33.89
18 Carl Travis M Oldie B 0 , 28:48.63
19 Barb Jacobson F Oldie B 0 , 28:51.16
20 Bob Jacobson M Oldie B 0 , 28:53.05
21 Lauren Easton F Young & 0 , 29:10.77
22 Sean Mills M Oldie B 0 , 29:54.74
23 Shana Mills F Young & 0 , 30:19.88
24 Andrew Crowley M Young & 0 , 30:20.19
25 Courtney Burdick F Oldie B 0 , 30:29.19
26 Tim Titus M Oldie B 0 , 30:32.96
27 William Schempf M Oldie B 0 , 30:58.10
28 Casen Sharp M Young & 0 , 31:39.61
29 Dustin Burdick M Oldie B 0 , 31:56.94
30 Kayla Berry F Young & 0 , 32:30.95
31 Kirk Wick M Young & 0 , 33:35.08
32 Ezzy Ronda F Young & 0 , 34:02.61
33 Robin Ellison F Young & 0 , 35:04.36
34 Christine Reed F Oldie B 0 , 35:38.29
35 Katie Sollman F Young & 0 , 36:49.46
36 Becky Grant F Young & 0 , 42:51.49
37 Joe Nagel M Young & 0 , 45:38.73
Sunday, October 28, 2012
Wednesday, October 24, 2012
Monday, October 15, 2012
Friday, October 12, 2012
Tuesday, October 9, 2012
Madison Natschke, Kazune Nakashima, Noel Nagy and Sophie Debacker led the girls team into a first place finish with a score of 15 points to leslies 28. Madison was 1st, Kazune 2nd, Noel was 3rd and Sophie was 8th. All the girls did a really nice job of working together to win the race.
Lake Buseth had a hottly contested finish as a Stockbridge runner dove over the line and the stater gave the first place finish to Stockbridge. If you want to see Lake go after this kid come to our home meet on Thursday. Jared Clark, trey Palmer, Bode Buseth, and Brandon Miller all ran very well, but despite their efforts the boys still placed 2nd behind stockbridge.
Teachers, staff, and students if you have time on Thursday afternoon please come out and watch the runners on their home turf starting at 4:30.
Monday, October 8, 2012
BikeSnobNYC's Guide to Cyclocross
Three-and-a-half weeks till we welcome Western Yeti back from his summer slumber.
Tuesday, October 2, 2012
Thursday, September 27, 2012
Out of 6 races western had four first place finishers. In the girls 6th grade race Quinn Natschke placed first with a school record of 9:49 for the 1.5 mile. In the boys 8th grade race Lake Buseth won. In the 7th grade girls race Kazune Nakashima won, and in the 8th grade girls race Madison Natschke won.
Other top racers were Gezaghen Starr, Taelor Eernisse, Hannah Ottolini, Ashley Oliver, Ethan Phillips, Bode Buseth, Tyler Blume, Landon Hiler, Justin Pariseau, Noel Nagy, Grace Buckland, Bailee McGraw, Madi Meyers, Sophie Debacker, Jackie Rosecrants, Lydia Herr, Jared Clark, Trey Palmer, Brandon Miller, and Tyler Robertson.
Many of the other runners also set personal bests. Congratulations on your hard fought victories.
Tuesday, September 25, 2012
The below message was forwarded from Mr. Theo Hilleary of the Jackson Fitness Council:
Coming up on October 13th and 14th is the Wild Life Marathon. So far, this has been a widely accepted early fall event as we head towards our 4th running. We have over 425 preregistered athletes and I predict passing the 600 mark which will be about 50-100 more than last year.
Over these short period of time, I have learned that these events are only as successful as the volunteers that help make things happen.
At this time, I am seeking volunteers to help with the following tasks. Please email me at email@example.com if you are interested and what tasks you would be willing to help with.
Cheers! Tim Payne Director Wild Life Marathon
- Registration for Saturday, 10/13 from 4 - 7 PM at the Concord Public Library.
- Registration for Sunday morning 10/14 from 6 - 8 AM at the Concord High School.
- Help setting up and tearing down Aid Stations.
- Parking at the Concord Middle School and High School parking lots.
- Picking up and delivering pizza to Aid Stations and Fire Department volunteers.
- Bicycle leader for Woman's Half-Marathon Run.
- Bicycle leader for Men's Half-Marathon Run.
- Misc tasks as needed.
Monday, September 17, 2012
Friday, September 14, 2012
Monday, September 10, 2012
Stand outs included Madison Natschke, who took 2nd overall in her race. Gezahegn Starr placed first overall in the 5/6 boys race. Quinn Natschke placed first overall in the girls 5/6 race and Lake Buseth placed 1st overall in the 7/8 boys race.
The 7/8 boys team took first as a team and were led by Lake Buseth, Jared Clark, and Tyler Robertson. The girls 7/8 team took 2nd behind Concord. The girls team was led by Madison Natschke, Noel Nagy, Sophie Debacker, Jackie Rosecrants and Grace Buckland.
Interestingly enough a tree in the woods fell down and almost hit a few of our 6th grade runners (not kidding) and someone (not from our team) decide to play with a hornets nest, so the 7th and 8th grade runners ended up running 2.4 miles instead of 2. The race had to be diverted to avoid the hornets.