(11-24-08) From USATF Press Release - 2008 Olympian Galen Rupp (Portland, Ore.) out-dueled Samuel Chelanga of Liberty University to win his first NCAA individual title Monday at the NCAA Division I Cross Country Championships in Terre Haute, Ind. Running the 10 km course in 29:04, Rupp lead the University of Oregon to their second consecutive team title at the meet.
In cold, breezy conditions, Chelanga took the lead from the gun and led the field by five seconds at the mile, passing in 4:21. Rupp closed the gap and briefly ran alongside Chelanga, but the pair exchanged a few elbows before Chelanga surged to another five second lead. Rupp patiently made his way to rejoin Chelanga by 5 km.
Over the final loop of the course, Rupp was content to let Chelanga lead until the pair hit the final straight away. With about 400 meters to go, Rupp made his final push and pulled clear for the title.
"My coaches told me to sit back, be smart and stay focused," Rupp said. "It was going to come down to a sprint and I relaxed until I was ready to go. I was more patient than last year, and when I made my move it was decisive. With about 800m to go I heard someone say 'Remember last year,' and that helped me win."
On the women's side, Sally Kipyego of Texas Tech won her third consecutive individual title, running 19:29 over the women's 6 km course to become the winningest women's cross country runner in Division I history. Susan Kuijen of Florida State managed to stay within striking distance through half-way, but Kipyego easily pulled away for a six-second win. The University of Washington won the women's team title over Oregon with 79 points.
"It was cold and windy and the hardest of my three wins," Kipyego said. "I tried to stay positive and run my best race. It's an amazing feeling and a wonderful opportunity."
Adams State sweeps D-II Championships
Adams State College swept the national team titles while Scott Bauhs won the men's individual title Saturday at the NCAA Division II Men's Cross Country Championships at Cooper's Lake Campground in Slippery Rock, Pa.
2008 World XC team member Scott Bauhs of Chico State led the men's 10 km race from start to finish, cruising to the win in 30:23 with runner-up Aaron Braun of Adams State finishing 13 seconds back in 30:36. Bauhs is the Wildcats' first cross country national champion.
The Adams State men won over rival Western State by 21 points (67 points to 88) with Chico State (Calif.) finishing third with 120 points. Two-time defending champion Abilene Christian finished fourth with 128 points.
The Adams State women won their sixth straight and 14th overall NCAA Division II National title, finishing with 79 points, ahead of runner-up Grand Valley State (102) and third-place Western State (183).
Middlebury, Cortland win D-III titles
The SUNY Cortland men's cross country team won its first NCAA Division III title while the Middlebury College women's team picked up their fifth crown, outdistancing 32-team fields Saturday at the 2008 NCAA Division III Cross Country Championships at the L.S. Ayers Complex in Hanover, Ind.
Middlebury ended the race with 179 points, 59 points ahead of second-place Calvin (237). Williams (240), Wartburg (284) and Wisconsin-Eau Claire (310) rounded out the top five. SUNY Cortland won the men's title with 80 points, while North Central of Illinois was second with 115 points and Williams College finished third with 129 points.
Hamilton College's Peter Kosgei, the 2007 runner-up, won the men's individual title, covering the 8 km course in a season best 24:22.03. He is the first cross country national champion in school history. Willy Kaul of Wisconsin-Oshkosh took runner-up honors, finishing in 24:32.67, and Wartburg's Brian Chenoweth was third in 24:34.04.
Bethel junior Marie Borner brought home the women's individual title, finishing the 6 km race in 20:43.91, more than nine seconds ahead of her nearest competitor and more than a minute faster than her performance at the national meet a year ago in Northfield, Minn. Amherst's Elise Tropiano was second in 20:52.96 and Wisconsin-Oshkosh's Ayla Mitchell was third in 21:02.91.
For more information on the 2008 NCAA Cross Country Championships, visit www.ncaa.com.
Azusa Pacific, Malone win NAIA title
Azusa Pacific placed three runners in the top 10 to capture its first NAIA Women's Cross Country National Championship Saturday at Dr. Wayne E. Dannehl Cross Country Course in Kenosha, Wisconsin.
Alissa McKaig of Indiana Tech captured the individual women's title after crossing the finish line in a meet record 16:41.4, breaking the old mark of 16:43 set by Emile Mondor of Simon Fraser (B.C.) in 2002. 2007 runner-up Jacky Kimwambok of Azusa Pacific was again second in 17:02.1 and Shorter's Justyna Mudy was third in 17:06.1.
Azusa Pacific senior Aron Rono won the men's individual race for the second straight year with a season-best 8 km time of 23:46, leading the Cougar men to their finest showing ever at the national meet, finishing second with 118 points. But it was #1 ranked Malone who successfully defended their title by winning the meet with 61 points, 57 points ahead of Azusa Pacific. Malone's Nikolaus Schweikert (24:03) finished second and Abednego Magut of Azusa Pacific was third in 24:31.3.
With its women's national championship and men's runner-up finish, Azusa Pacific won the NAIA team award for compiling the lowest combined score at 184 points (66 women, 118 men). Malone was second at 221 and Indiana Tech was third with 468.
Rupp Named USATF Athlete of the Week
(11-18-08) From USATF Press Release - Galen Rupp has been named USA Track & Field's Athlete of the Week after winning his second straight NCAA West Regional title Saturday in Stanford, Calif.
A 2008 Olympic 10,000 meter finalist, Rupp crossed the line in 27 minutes 41.24 seconds on a course that was just 85m shy of 10,000 meters. His closest competitor, teammate and runner-up Shadrack Kiptoo-Biwott, was over 50 seconds back. Rupp became the third Oregon runner to win back-to-back Regional titles, joining Jim Hill in 1982-83 and Karl Keska in 1995-96.
Now in its seventh year, USATF's Athlete of the Week program is designed to recognize outstanding performers at all levels of the sport. USATF names a new honoree each week and features the athlete on the USATF website. Selections are based on top performances and results from the previous week.
Article from the Oregonian about Rupp - www.oregonlive.com
A 2008 Olympic 10,000 meter finalist, Rupp crossed the line in 27 minutes 41.24 seconds on a course that was just 85m shy of 10,000 meters. His closest competitor, teammate and runner-up Shadrack Kiptoo-Biwott, was over 50 seconds back. Rupp became the third Oregon runner to win back-to-back Regional titles, joining Jim Hill in 1982-83 and Karl Keska in 1995-96.
Now in its seventh year, USATF's Athlete of the Week program is designed to recognize outstanding performers at all levels of the sport. USATF names a new honoree each week and features the athlete on the USATF website. Selections are based on top performances and results from the previous week.
Article from the Oregonian about Rupp - www.oregonlive.com
Northwest Runners Dominant at 100km World Cup
(11-10-08) From USATF Press Release - Kami Semick (Bend, Ore.), finished second Saturday at the IAU 100 km World Cup in Tarquinial, Italy, leading an outstanding American team performance. Semick's time of 7:33:58 was the second-fastest time ever for a U.S. woman to lead Team USA to the team silver medal.
Meghan Arbogast (Corvallis, Ore.) finished sixth in 7:52:21, while Devon Crosby-Helms (San Francisco, Calif.), rounded out the team scoring, finishing tenth in 8:01:52.
In the men's race, first-time Team USA member Michael Wardian (Arlington, Va.) led American men, finishing ninth in 7:06:35. Adam Lint (Seattle, Wash.) finished in 50th-place in 8:06:35.
For more information on the IAU 100 km World Cup visit www.usatf.org.
Meghan Arbogast (Corvallis, Ore.) finished sixth in 7:52:21, while Devon Crosby-Helms (San Francisco, Calif.), rounded out the team scoring, finishing tenth in 8:01:52.
In the men's race, first-time Team USA member Michael Wardian (Arlington, Va.) led American men, finishing ninth in 7:06:35. Adam Lint (Seattle, Wash.) finished in 50th-place in 8:06:35.
For more information on the IAU 100 km World Cup visit www.usatf.org.
USA Triathlon Winter National Championship Returns to the Northwest in January
(10-24-08) From Press Release - The USA Triathlon Winter Triathlon National Championship will return to Mt. Bachelor on Sunday, Jan. 11, 2009.
The event features a mass start run followed by a mountain bike portion on snow and finishes with a Nordic ski leg. Even though this is a national championship, there are no pre-qualifying races so all athletes are encouraged to participate in winter triathlon's premiere event. USAT will offer a $3,000 cash purse to age group and overall winners along with many other prizes from our sponsors. Best of all, this event will qualify the top three male and female American finishers for the Elite World Championship in Gaishorn, Austria, in February 2009. Qualified athletes will receive a $1,000 travel stipend, reimbursed uniform costs and paid entry. Athletes do not have to be a USAT Elite Member but must have a current USAT Membership - Elite, Amateur. One-day licenses are also available. The top three age group athletes also qualify but are fully responsible for their own costs if they choose to attend the World Championship.
Last year's competitors loved the trails and course at Mt. Bachelor. Planned improvements are aimed at providing a faster riding surface on the bike course. The total event distance will be 25-30k for elites, while some age groups may race on shorter courses. This race is designed to be fun, exciting and challenging but in no way daunting. The course will be open for practice for the week prior to the event and skills clinics will be offered through local and national coaches.
Registration begins Nov. 15 with entry fees starting at $45. Participants can enter as individuals, pairs or relay teams. For those traveling to Bend for the weekend, the Mount Bachelor Sports Education Foundation is holding the Patagonia Pursuit 12k Nordic ski race on Saturday, Jan. 10. This event will feature a 6k classic leg followed by a 6k skate leg; this will be a great warm up for the triathlon. Participants who do both races will receive a discounted entry. More details about the weekend and suggestions for lodging and travel will be available from the event's page at usatriathlon.org when registration opens.
New for 2009 is a partnership with the Council for Responsible Sport. They will work with USAT and Winter Triathlon officials to minimize waste, raise awareness of environmental issues related to sporting events and help offset carbon emissions from grooming, participant travel and energy used for the event. Mt. Bachelor already purchases 100 percent of their electricity from clean sources like wind and geothermal.
Mark your calendars now for the Winter Triathlon National Championships - a great way to kick off your 2009 racing season!
The event features a mass start run followed by a mountain bike portion on snow and finishes with a Nordic ski leg. Even though this is a national championship, there are no pre-qualifying races so all athletes are encouraged to participate in winter triathlon's premiere event. USAT will offer a $3,000 cash purse to age group and overall winners along with many other prizes from our sponsors. Best of all, this event will qualify the top three male and female American finishers for the Elite World Championship in Gaishorn, Austria, in February 2009. Qualified athletes will receive a $1,000 travel stipend, reimbursed uniform costs and paid entry. Athletes do not have to be a USAT Elite Member but must have a current USAT Membership - Elite, Amateur. One-day licenses are also available. The top three age group athletes also qualify but are fully responsible for their own costs if they choose to attend the World Championship.
Last year's competitors loved the trails and course at Mt. Bachelor. Planned improvements are aimed at providing a faster riding surface on the bike course. The total event distance will be 25-30k for elites, while some age groups may race on shorter courses. This race is designed to be fun, exciting and challenging but in no way daunting. The course will be open for practice for the week prior to the event and skills clinics will be offered through local and national coaches.
Registration begins Nov. 15 with entry fees starting at $45. Participants can enter as individuals, pairs or relay teams. For those traveling to Bend for the weekend, the Mount Bachelor Sports Education Foundation is holding the Patagonia Pursuit 12k Nordic ski race on Saturday, Jan. 10. This event will feature a 6k classic leg followed by a 6k skate leg; this will be a great warm up for the triathlon. Participants who do both races will receive a discounted entry. More details about the weekend and suggestions for lodging and travel will be available from the event's page at usatriathlon.org when registration opens.
New for 2009 is a partnership with the Council for Responsible Sport. They will work with USAT and Winter Triathlon officials to minimize waste, raise awareness of environmental issues related to sporting events and help offset carbon emissions from grooming, participant travel and energy used for the event. Mt. Bachelor already purchases 100 percent of their electricity from clean sources like wind and geothermal.
Mark your calendars now for the Winter Triathlon National Championships - a great way to kick off your 2009 racing season!
Training: XC Skiing Tips for Season Ahead
(10-23-08) by Jason Jablonski - Well, the weather is changing and we are all starting to think of our winter activity schedule. When the snow falls and we start to get out and enjoy the various cross country ski trails and events that our area has to provide, we tend to jump the gun a little and injuries can occur. Cross country skiing, both racing and recreational, takes a lot of endurance, strength, and fitness. In this newsletter we are going to talk about steps we can all take to prepare ourselves for the upcoming snow season.
There are quite a few types of training that you can do in order to prepare your body for the stress that Nordic skiing places on it. For the purpose of simplicity, are going to break it into two categories: balance and stability exercises, and strength and endurance exercises. Because of the tremendous amount of balance that Nordic skiing demands, it is very important to work on your skills before you get on snow. Therapist Mark Stockman has developed what he believes are the most important exercises you can do to help prevent injuries, while increasing your overall ability to train and ski properly.
1. Butt Burners: Place surgical tubing or a resistive band around your ankles so that it is tight when your feet are shoulder width apart. Keeping your feet pointed forward, step sideways 15 steps in each direction. Repeat for 2 to 4 sets progressing as the season gets closer.
2. Balance: Stand on a soft or unstable surface on one foot with your shoes off. (An old pillow will work) Stand for 1 minute on each foot. Repeat twice with each side.
3. Balance Reach: Balance on the right foot on a stable surface. Bending the right knee, reach as far as you can straight out to the left with your left foot keeping your left foot as close to the ground as you can without touching the ground. Return to the starting position without touching the ground. Reach out to the left and back at a 45 degree angle, then return. Now reach straight back behind you with the left foot. Repeat these three positions 3 to 5 times, then do the same routine while balancing on the left foot.
4. Balance reach to the floor. Balance on the right foot and allow the left foot to act as a counterbalance. Bend at the waist and at the knee and reach out with your fingertips in front of you keeping your fingertips as close to the ground without touching, then return to the starting position. Now rotate your trunk 45 degrees to the left and repeat. Repeat 3 to 5 times in each position and on each leg.
5. One foot high lat pulls: Balance on one foot with resistive tubing or pulleys above your head. Keeping your arms straight, start with your arms at shoulder height and pull down until your hands extend behind your body.
6. Ab pulls: Same starting position as the previous exercise-keep arms at shoulder height - flex at your trunk using your abs to pull your trunk down.
After a couple of months of repeating the above exercises you will be setting yourself up for a better and more effective training this winter. You will also be ready to incorporate more specific endurance and strength work into your training routine before the snow flies.
About the Author
Jason Jablonski is a professional athlete and coach. He is a nationally and regionally recognized professional mountain biker with a host of state, regional and national titles to his name, Jablonski set his sights on the sport of triathlon in 2005. By October of that year, Jablonski became the reigning XTERRA Amateur World Champion.
This winter, Jablonski will once again take his talents to the ski trails as the head coach of the Leavenworth Winter Sports Club. Jablonski is also the owner of SET Coaching where he works with athletes to provide sport-specific coaching and biomechanical expertise. He is a certified USA Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. Because of this commitment, he works with the Retul and Dartfish sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels.
For more information, contact Jason Jablonski at: (509) 679-6793 or email setcoaching@msn.com
There are quite a few types of training that you can do in order to prepare your body for the stress that Nordic skiing places on it. For the purpose of simplicity, are going to break it into two categories: balance and stability exercises, and strength and endurance exercises. Because of the tremendous amount of balance that Nordic skiing demands, it is very important to work on your skills before you get on snow. Therapist Mark Stockman has developed what he believes are the most important exercises you can do to help prevent injuries, while increasing your overall ability to train and ski properly.
1. Butt Burners: Place surgical tubing or a resistive band around your ankles so that it is tight when your feet are shoulder width apart. Keeping your feet pointed forward, step sideways 15 steps in each direction. Repeat for 2 to 4 sets progressing as the season gets closer.
2. Balance: Stand on a soft or unstable surface on one foot with your shoes off. (An old pillow will work) Stand for 1 minute on each foot. Repeat twice with each side.
3. Balance Reach: Balance on the right foot on a stable surface. Bending the right knee, reach as far as you can straight out to the left with your left foot keeping your left foot as close to the ground as you can without touching the ground. Return to the starting position without touching the ground. Reach out to the left and back at a 45 degree angle, then return. Now reach straight back behind you with the left foot. Repeat these three positions 3 to 5 times, then do the same routine while balancing on the left foot.
4. Balance reach to the floor. Balance on the right foot and allow the left foot to act as a counterbalance. Bend at the waist and at the knee and reach out with your fingertips in front of you keeping your fingertips as close to the ground without touching, then return to the starting position. Now rotate your trunk 45 degrees to the left and repeat. Repeat 3 to 5 times in each position and on each leg.
5. One foot high lat pulls: Balance on one foot with resistive tubing or pulleys above your head. Keeping your arms straight, start with your arms at shoulder height and pull down until your hands extend behind your body.
6. Ab pulls: Same starting position as the previous exercise-keep arms at shoulder height - flex at your trunk using your abs to pull your trunk down.
After a couple of months of repeating the above exercises you will be setting yourself up for a better and more effective training this winter. You will also be ready to incorporate more specific endurance and strength work into your training routine before the snow flies.
About the Author
Jason Jablonski is a professional athlete and coach. He is a nationally and regionally recognized professional mountain biker with a host of state, regional and national titles to his name, Jablonski set his sights on the sport of triathlon in 2005. By October of that year, Jablonski became the reigning XTERRA Amateur World Champion.
This winter, Jablonski will once again take his talents to the ski trails as the head coach of the Leavenworth Winter Sports Club. Jablonski is also the owner of SET Coaching where he works with athletes to provide sport-specific coaching and biomechanical expertise. He is a certified USA Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. Because of this commitment, he works with the Retul and Dartfish sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels.
For more information, contact Jason Jablonski at: (509) 679-6793 or email setcoaching@msn.com
Oregonians Sweep Portland Marathon
(10-6-08) John Ngigi of Glide, OR captured the 2008 Portland Marathon title on Sunday, October 5 with a time of 2 hours 31 minutes and 22 seconds. On the women's side, ultramarathoner Kami Semick of Bend bested the field with an overall finish time of 2:45:24.
Complete results can be found HERE.
Video news segment HERE.
Complete results can be found HERE.
Video news segment HERE.
Corvallis Triathlete Killed in Bicycle Accident
(10-3-08) Triathlete Ed Bomber of Corvallis was killed Thursday in a bicycle accident. Ed was one of the owners of Northwest MultiSports, a triathlon retail store that was opened in April in Corvallis. Ed was active athlete in the Northwest community and will be missed. Our thoughts are with his friends and family at this time. Read the full article in the Corvallis Gazette Times.
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