Working on the grant application for playlists, pathways and digital badges.

Much to do yet as the April 8th deadline looms larger. A number of letters of support have been posted at Play.CLOH.org. More are expected in the hours and days to come.

When we did the digital badges in 2015, to a much smaller scale, we were already doing many of the tasks that are desired with the 2016 RFP (request for proposals). We had many pathways that lead to another stage. We also had career connections. We also had what we called “meta badges” that were awards for a combination of other smaller accomplishments. In some ways, we were ahead of the game. But now we have to re-tool with XPs, experiences. Jargon. Oh well.

Sportsmanship and teamwork are still big issues. We need to champion the concept of “playing well with others.”

GNC Liberty Mile recap

Heather:

Watch more videos on Flotrack

Jordan:

Watch more videos on Flotrack His interview gets cut a bit at the end.

Pre-Race excitement:
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Post race with Coach Mark and Goda, volunteer and ex-staffer:
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If you have photos to share, please send them to me, Mark@Rauterkus.com. I know we’ve got some additional images from other sources.

Finally, one Hello Kitty backpack was left in my car. It will be taken to camp on Monday. But I’m not so certain if it should go to Langley or South Hills.

Trip home after GNC Liberty Mile

Thanks for all the parents and guardians who are going to go to the GNC Liberty Mile and cheer for and support your kids in the race on their big day.  Also, thanks for giving them a ride home when we’re all done.

Do stick around and watch the professional runners. That is fun.

Meet us in the Triangle Park at the corner of Liberty and Market. You won’t be able to drive there as the streets are closed for the race, of course. You might want to park by Market Square.

For the others who are going to pick up their athletes at the Summer Dreamers camp sites, (Faison, Brashear / South Hills, and Langley), please be present about 9 pm, or a tad sooner.  We expect to depart Downtown at 8:30 pm in buses.

The bus departure map is below. Screenshot (18)See the big circle? It is on Stanwix between Liberty and Penn Ave.

The race ends on Liberty Ave, about 2 blocks away. We, Swim & Water Polo athletes and staff meet in that green triangle in the middle of the map, corner of Market and Liberty. That’s where the parents pick-up their kids.

Look for me! Last year we were giving high fives to race victor, Jordan!

Jordan wins Liberty Mile and gives high five to Coach Mark
Jordan wins and gives high five to Coach Mark

GNC Liberty Mile, here we come!

This is the entry for the GNC Liberty Mile in 2015 from our Swim & Water Polo Camp, showing kids and staff, organized by first name. We’ve done a lot of running this year, especially at Camp South Hills and with the King’s Canyon at Camp Langley and even at Camp Faison after the bus ride or on days when there wasn’t a bus. With the 90-degree heat expected in the next two days, the running is put on the back burner. We have an advantage however, as we can run in the swim pool!

A

Aayron Issaiah Law
Achante Myles
Aeva Miglioretti
Alexis Deacon
Amire Freeman
Andre Jefferson
Andrea Palmer
Arnav Kumar
Aryelle Myles

B

Brae Lynn Branch
Breonna Maddox

C

Camron Siler McCallister
Celine Lakandula
Chantal Brown
Charlotte Hensel
Cloe Joos
Conor Coleman
Courtney Kelley
Courtney Patton

D

Da Jion Devers
Da Quan Devers
Daiquon Boleky
Dalasia Weaver
Deraile Barron
Destiny King
Devan Fedorowich
Diyora Ahmedova
Dondre Watson Ellis
Donovan Hayden
Dylan Dowdy

E

Ed Cygnarwicz
Edith Perry
Edward Cygnarowicz
Erin Benjamin
Eugene Hall Jr

F

Frayne Poeting

G

Gerson David Calderon
Goda Tarcijonas
Grant Rauterkus

H

Hannah Castro
Hayley Shelton
Huynh Nguyen

I

Ivy Ryan
Iyonae Moore

J

Jaquan Prysock
Jasmine Murrell
Jesse Baker
Jordan Kyles
JT Nelson

K

Kamren Mitchell
Kamya Kelly
Keheng Zhang
Keliyah Washington
Kiarah Green

L

Laurel McMahon
Lawrence Thompson
Lerrick Williams
Lex Glickman
Lydia Harper

M

Madison Boehm
Malayjia Chestnut
Mark Rauterkus
Maurice McClain Jr
Maurizio Longo
Milcahzayn Bozeman Wallace
Mohamed Adballa

N

Nadia Johnson
Nevaughn Page

O

Owen Baillie
Owen Mediate

R

Raoul Legrande
Reona Grant
Rimon Toto

S

Sam Murrell
Samson Olabode
Sanketh Kolli
Sonnie Watts

T

Tanyla Green
Tara Pennix
Tehilah Spencer
Tiara Roberson
Tim Krupar
Timiya Eggleton
Toby Junker
Trajon Jeter

W

Wayne Lee

Z

Zack Oplako
Zuriel Bozeman Wallace

Heather, Jordan and a few of the professional runners are on our team too. This year, our friends with Kids of STEEL also join in the fun with the race.

Heather and Coach Mark
Heather K, Liberty Mile Champion, and Coach Mark

Race Day Start Times for 2015

  1. 7:00 pm – One for Fun, Pup Trot, Team Challenge
  2. 7:25 – Kids of Steel, Run 1 for Lucas — This is where Summer Dreamers compete.
  3. 7:50 – Masters
  4. 8:00 – Unstoppable
  5. 8:10 – Women’s Pro
  6. 8:20 – Men’s Pro
Summer Dreamers at Liberty Mile
Summer Dreamers at Liberty Mile

Liberty Mile Course Records by Ages

Age Name m/f time year
3 Asher Eckel m 10:23.9 2014
4 Luke Pena m 9:21.0 2013
Lydia Stuart f 10:53.9 2014
5 Erik Medmis m 9:24.8 2014
Gemma Prion f 9:16.4 2014
6 Joseph Gacesa m 8:08.8 2014
Alexa Stewart f 10:09.08 2014
7 Joseph Waskiewicz m 8:30.7 2014
Josie Richardson f 7:23.0 2013
8 Sean Aiken, Jr. m 7:21.0 2013
Gabrielle Williams f 6:44.92 2014
9 Barron Loeffler m 6:55.21 2014
Anna Waswkiewicz f 7:07.52 2014
10 Max Rottmann m 6:58.79 2014
Kristen Axtman f 7:22.0 2013
11 Jacques Moye m 5:59.89 2014
Lucy Waskiewicz f 6:56.89 2013
12 Christian Fitch m 5:45.82 2014
Lucy Waskiewicz f 6:28.9 2014
13 Robert Shymansky m 5:19.3 2014
Ziya Xu f 6:48.19 2014
14 Jonah Wyzomirski m 5:04.31 2014
Paige Grogan f 9:54.5 2014
15 Griffin Mackey m 5:07.0 2013
Maria Josselyn f 6:39.25 2014
16 Dom Perretta m 4:36.95 2014
Katie Lutz f 5:29.0 2013
17 Ryder Ballou m 4:49.16 2014
Beth Shenck f 5:22.0 2013
18 Michael Becich m 4:33.0 2013
Chelsea Henry f 8:29.97 2014
19 Michael Becich m 4:46.31 2014
Goda Tarcijonas f 7:24.53 2014
20 Andy Mysliwiec m 4:50.0 2013
Emily Lamm f 5:23.21 2014
21 John Yankello m 4:31.0 2013
Jennifer Haffner f 5:18.0 2013
22 Caleb Muller m 4:25.0 2013
Stephanie Bonk f 5:04.0 2013
23 Jimmie Spisak m 4:05.30 2014
Sarah Martinelli f 4:52.38 2014
24 Stewart Jone s m 4:22.25 2014
Lindsay Bingaman f 5:31.46 2014
25 Joshua Wilks m 4:19.45 2014
Kaylyn Christopher f 5:10.66 2014
26 Steve Kirkland m 4:29.24 2014
Jamie Morganstern f 5:06.96 2014
27 Jed Christiansen m 4:14.04 2014
Allison Magan f 6:25.07 2014
28 Steve Spang m 4:41.68 2014
Kim Markel f 6:04.0 2013
29 Ben English m 4:47.17 2014
Anna Shekinah f 5:18.83 2014
30 Nicholas End m 4:30.43 2014
Jennie Kormanik f 4:54.24 2014
31 Nate Brannen m 4:02.87 2014
Caryn Gehrke f 5:26.27 2014
32 Clay Burnett m 4:21.92 2014
Linsey Westerman f 5:49.94 2014
33 Russ Giancola m 4:50.0 2013
Erica Maloney f 5:30.11 2014
34 Matthew Sudak m 5:21.0 2013
Emily Smoller f 6:12.0 2013
35 Jeremy Cornman m 4:33.30 2014
Roberta Groner f 5:07.0 2013
36 Elijah Shekinah m 4:39.56 2014
Carrie Chisholm f 6:17.46 2014
37 John Neff m 5:00.0 2013
Sabrina Shaner f 6:42.08 2014
38 Cory Resler m 5:01.48 2014
Lynn Brehm f 6:29.0 2013
39 Jason Brehm m 5:08.0 2013
Joanne White f 7:27.54 2014
40 Philippe Rolly m 4:21.0 2013
Magdalena Boulet f 4:50.0 2013
41 Justin Bertram m 5:06.96 2014
Melissa Senall f 5:41.0 2013
42 James Hommes m 4:48.0 2013
Sonja Friend-Uhl f 4:53.0 2013
43 Eric Laughlin m 4:51.0 2013
Sonja Friend-Uhl f 4:57.26 2014
44 Nicholas Berra m 4:28.0 2013
Catherine Hrach f 6:24.01 2014
45 Birger Ohlsson m 4:34.0 2013
Terry Ballou f 5:22.0 2013
46 Daniel Pszeniczny m 4:35.45 2014
Adrienne Cook f 6:41.65 2014
47 Scott Bickham m 5:01.0 2013
Alisa Harvey f 5:17.0 2013
48 Mike Nier m 4:44.0 2013
Gail Planz-Wachter f 7:32.79 2014
49 Duane Williamson m 5:15.0 2013
Carol Bischoff f 5:58.0 2013
50 Allan Wells m 4:40.0 2013
Elizabeth Stewart f 6:04.0 2013
51 Larry Vandyke m 5:07.0 2013
Doreen McCoubrie f 5:18.0 2013
52 Steve Garand m 4:52.0 2013
Tina Seech f 6:03.0 2013
53 David Noyes m 4:46.0 2013
Tina Seech f 6:04.35 2014
54 Dominic Wyzomirski m 5:07.93 2014
Ena Weinstein f 5:57.0 2013
55 Robert Liebers m 5:14.0 2013
Leslie Chaplin f 5:45.0 2013
56 Thomas Dever m 4:50.0 2013
Suzanne Mittermeier f 6:04.0 2013
57 Carl Hubel m 5:30.25 2014
Julie Boyette f 7:26.0 2013
58 Mark Rybinski m 5:24.0 2013
Elizabeth Griffin f 13:21.96 2014
59 Gary Machiko m 7:13.0 2013
Carol Levack f 7:22.0 2013
60 Michael Kearns m 5:14.19 2014
61 Wally Hayes m 5:46.0 2013
Kathryn Martin f 5:44.0 2013
62 Peter Mullin m 5:20.0 2013
Barbara Broad f 6:05.0 2013
63 Mitchell Garner m 6:40.0 2013
64 Roger Price m 5:52.0 2013
Sabra Harvey f 5:48.0 2013
65 Terry McCluskey m 5:26.0 2013
66 Thomas Lamme m 6:28.0 2013
Charlotte Bogner f 9:28.04 2014
67 Gary Patton m 5:22.0 2013
68 Ruth Thelen f 7:10.0 2013
69 Warren Coax m 7:20.0 2013
Patricia Pacey f 12:38.0 2013
70 Warren Coax m 7:06.09 2014
Patricia Pacey f 11:07.57 2014
71 Doug Goodhue m 5:43.0 2013
72 Phillip Kroll m 7:29.0 2013
73 Al Swan m 9:46.0 2013
74 Thom Weddle m 6:38.0 2013
75 Stan Hunter m 11:58.48 2014
80 Gehrett Smith m 8:03.0 2013
81 Gehrett Smith m 8:55.82 2014
89 Lou Lodovico m 10:11.0 2013

Newsletter #2, July 20, 2015, Swim & Water Polo Camp with PPS Summer Dreamers

Status for the entry for the GNC Liberty Mile on Friday, July 31, 2015. If you hope to attend and if you know you are NOT going to attend, we would still appreciate a completed HOMECOMING Contract. ENTRIES are DUE, as soon as possible. Regrets are due too.

Find your name, by camp, on this list. If it is not present, please complete the paperwork and get it back to camp, URGENTLY.

If you have questions, and wish to talk in person, please come with your child to swim at the Citiparks’ Northside’s Sue Murray swim pool on Monday or Wednesday, 6-7:30 pm or the Mt. Washington’s Ream swim pool on Tuesday or Thursday, 6-7:30 pm, or Friday, 5-8 pm at Thelma Lovette YMCA in the Hill District.

Also, Mark@Bloomfield-Garfield.org, 412-298-3432 = cell phone of Coach Mark Rauterkus.

Watch this page for the lastest list as per the wiki: http://aforathlete.wikia.com/wiki/Category:Running_GNC_Liberty_Mile_2015

Langley:

Achante Myles, entered

Dylan Dowdy, entered, 7-20-2015 (form located in folder)

Nevaughn Page, entered, 7-20-2015

Andrea Palmer, entered, 7-20-2015

Lydia Harper, entered, 7-20-2015

Da’Quan Devers, entered

DaJion Devers, entered

Deraile Barron, entered

Madison Boehm, entered

Eugene R. Hall, entered

Dondre Watson-Ellis, entered

Diyora Ahmedova, entered

A’Niyah Everett, NOT ENTERED, Regrets

Kamren Mitchell, entered

Erin Banjamin, entered

Isaac Lapp, NOT ENTERED, Regrets

Edith Perry, entered

Brealynn Branch, entered

Kiarah Green, entered

Nadia Johnson, entered

Camron McCallister, entered

Andre Jeffersno, entered

Wayne Lee, entered

Aryelle Myles, entered

Rimon Toto, entered

Courtney Kelley, entered

Elizha Hutchinson, entered

South Hills / Brashear, LM status

Kamya Kelly, NO FORM, NOT entered

Chantal Brown, entered

Celine Lakandula, entered

Hannah Castro, entered

Keliyah Washington, entered

Aeva Miglioretti, entered

Hayley Shelton, entered

Reona Grant, entered

Kenny Michel, NO FORM, NOT entered

Breanna Layburn, NO FORM, NOT entered

Diangelo Paez, NOT Entered – Regrets,Regrets

Jy-Juan Bryant, NO FORM, NOT entered

Destiny King, entered

Charlotte Hensel, entered

Cloe Joos, entered

Arnav Kumar, NO FORM, NOT entered

Malayjia Chestnut, entered

Maurice McClain Jr, entered

Faison, LM status

Owen Mediate, NO FORM, NOT entered

Kelteng Zhang, entered

Jaleaha Scott-Pryor, NO FORM, NOT entered

Maurizio Longo, entered, 7-20-15

Amire Freeman, entered, 7-20-15

Iyonae Moore, entered, 7-20-15

Owen Mediate, entered, 7-20-15

Perhaps five additional forms are with Coach Sam at Faison and not on this list.

Staff:

Alexis Decon, entered

Sonnie W, entered

Mark Rauterkus, entered

Grant Rauterkus, entered

Edward Cygnarowicz, entered, 7-20-15

If you have sent in paperwork and still do not see your name on the list, the best approach is to re-do the paperwork and re-submit. Papers could have fallen between the cracks. A box marked “water polo” is in the office at every camp site. That might be the safest place to return completed papers.

As updates are made to this list, see http://CLOH.org for updates.

SDA15 Medicine Ball Workout (routine)

This SDA15 Medicine Ball Workout (routine) deployed for Swim & Water Polo Camp in 2015 is one of the approved routines for earning the Digital Badges/Exercises/Routines.

This is a routine‘s exercises are with medicine balls. Do the routine as described and stick to it for the duration of the season.

  • A benefit of a routine is that its is done with the same set of exercises at every site around town. All should be on the same page in that only the number of reps is different.
  • The medicine balls, also called med balls, are rubber basketballs that are filled with water and weight slightly more than 10-pounds.
  • SDA15 = Summer Dreamers Academy 2015
  • Do new and different exercises after the routine is completed. Don’t break the routine with other exercises and variations until after the routine is fully performed.
  • Partner exercises with a med ball are not included in this routine.
  • Perhaps another routine that includes partners should be documented.

To do the Routine:

The number of repetitions per exercise can vary. Generally, do one set of 20 reps. When learning the routine, feel free to do the entire set of exercises four times but only do five reps per exercise.

1. Squats with med balls under chin (exercise)

Start in a standing position. Hold the med ball with two hands under the chin. Squad downward. A good squat goes so low as to drop the hips below the knees. At the bottom of the squat the upper legs are slightly below horizontal.

Another way to visualize the depth of the squat is to think of a marble. If placed on the middle of the thigh (upper leg) at the bottom of the squat, it would roll back to the and not to the knee.

Bend at knees so top of leg gets slightly below horizontal. Keep feet flat. Feet can be apart with the toes pointed outward a bit.

2. Seated Russian twist (exercise)

Sit on floor. Knees up. Heels light or not on floor. Straight back. Twist med ball from side to side. Arms extension, slam and heels elevated are variations. See the figure exercise the face of the Digital Badges/Exercises/Routines or watch the how-to video.

3. Med ball dead lifts with toe raises (exercise)

Pick up med ball from the floor and lift the ball to the waist. Take a breath. Perform a calf raise that points the toes and lifts the heel off the floor. Optionally, do a shoulder shrug with the toe raise. Optionally for varsity athletes, do straight back dead lifts in an additional set.

4. Planks with one hand on ball (exercise)

Start with a plank in push-up position but one hand is on the ground, the other hand is in balance on the ball. One plank with X-seconds with right hand on ball then left hand on ball.

5. Clock lunges with med ball (exercise)

Start by standing tall with a med ball held at chest height. The ball can stay in this position throughout this exercise. Then the left foot step directly forward to 12-o’clock. The back foot (right foot) does not move. The right knee (the knee of the back foot) bends low to softly touch the floor. Then return to a standing position with both feet together. On the next repetition, step with the same lead foot but place it forward and slightly to the right, to 1-o’clock, to perform the lunge. On the third lunge, step to 2-o’clock. Do lunges 12 times, to every hour around the clock-face with the same foot stepping out each time but in different directions. Bend as low as possible with each lunge. It is not necessary to touch the knee to the ground in every position as in the lateral lunge positions (i.e., 3-o’clock and 9’o’clock) the knee touch to the floor is nearly impossible. After doing 12 lunges, one in each clock position, with the right foot staying put, switch feet and do the next 12-lunges with the left foot anchored in the middle of the clock and the right foot stepping out.

6. Push-ups with one hand on ball (exercise)

With one hand on the ball and the other hand on ground, do the number of repetitions, but for beginners you should try to strive at least 10 push-ups in a set Take a short break after the first set. Then switch the hands so other hand is on ball. Do a second set of push-ups.

7. Med ball bench press (exercise)

Lay on back. Move ball from chest to extension. Okay to toss and catch, if you can control the ball and not smash one’s face or interfere with others doing their routines.

8. Two handed, straight arm lifts while laying on back (exercise)

Move ball from pockets to over-head touch and back.

9. Med ball triceps extensions (exercise)

Standing, two hands extend ball over head. Then, bend elbows and lower ball to backwards to touch back of shoulders. Then lift ball straight up again to the over-head-starting position.

10. Med ball biceps curls (exercise)

Standing, curl ball in front of body so the ball touches the front of the top of the legs (at the pockets). Then bend the elbows with the biceps so that the ball lifts and touches the front of the shoulders under the chin.

11. Med ball sit-ups (exercise)

Lay flat on back with ball over head. Do a sit up and touch ball to toes. Lay flat again. Repeat for 15 times. If you can complete med ball sit-ups easily try 25 then 30 sit-ups