Wednesday, February 29, 2012

Health & Wellness Wednesday - Tidbits

Monday’s fitness class consisted of a 40+ minute relay race. Yes, even adults can have fun! Congratulations to the winning team:

Richard Appleby (Secretary to the Registrar & Men's Assistant Soccer Coach)

Angie Dvorak (Accounts Payable)

Tom Galbraith (Head Tennis Pro)

Nancy Cruz (Admissions Counselor)

I will be serving them lunch (healthy of course!) one of these days as a reward. Honestly, each and every participant pushed themselves such that they all deserve lunch. Hope you all enjoyed it!

Kristy Staker (Public Relations Coordinator, Assistant Director of Parent Programs and fellow Fitness Class Instructor) shared the following link with me:

http://getactivecr.com/

I found the blog to be very informative with regard to health and wellness; perhaps you will as well? For starters, there is a Pumpkin Soup recipe that I will be trying! ;)

This week, Emmie asked for sugar cookies. I found a fairly healthy recipe, and made the following modifications to it:

- Used only 1/6 cup margarine (substituted ½ of a small container of cinnamon applesauce for the rest).

- Used only ¼ cup powdered sugar; supplemented with 2 Tablespoons Agave Nectar and 1/3 cup of Orange Juice for additional sugar taste.

- Ended up needing about 1 ¾ cups of WHOLE WHEAT FLOUR since had increased the liquids.

All in all, not bad. Likely should have used less liquid(s) as the consistency wasn’t up to par despite the additional flour. But did meet my and Emmie’s sweet tooth.

Why not add asparagus to the menu this week? A sidekick to Avocado (SuperFood in the second edition). Rich in fiber and a decent amount of protein, amongst other health benefits. I periodically cook a large batch and utilize throughout the week as a side dish. Break or cut ends. Place on tinfoil on a cookie sheet. Drizzle a small amount of extra virgin olive oil, and sprinkle with salt or kosher salt and pepper. Mix with tongs. Bake at 400 degrees for 10-12 minutes....should be slightly crisp.

Spring Break! (d3 Central)

My weekly bits and pieces about the going ons in d3 Central will be short and sweet this week. Not a whole lot going on as schools have begun their Spring Breaks and are playing out of the area. Weather in Altamonte Springs is supposed to be 87 degrees on Saturday!

Last weekend results?

Kalamazoo trounced Whitewater 81.
Kenyon took 3rd at the ITA National Indoor by edging WashU. WashU took out UChicago in round 1, and Gustavus finished off Chicago in the 7th place match. Carleton continues to demonstrate their strong roster by blanking a young, but talented Grinnell team. Carthage's 3 man band took Coe out 54. Luther fell to higher ranked powers Depauw and Carnegie-Mellon. CMU took out Depauw.

The historical Central Region powers(Kalamazoo and Gustavus) should both find themselves BACK in the top 30 in the country and trending upwards the rest of the year. Nice to have some sense of historical order returned to d3 Central!

This week?

Gustavus hosts Grinnell and rising force Elmhurst.
Kenyon, Wabash on Break in California
Coe on Break in Florida

Sunday, February 26, 2012

Weekend Recap

This past weekend was full of activity for the Kohawk Tennis program. Coach Rob departed on Friday at 1 PM for Storm Lake, IA (a 4 hour drive to the NW) with a crew of 6 men. Sophomore, Jeff Damisch, was asked to step up and fill the top spot against Conference foe Buena Vista and Augustana - South Dakota (a Division II program).

Coe 7 Buena Vista 2
Coe 2 Augustana (SD) 7

Coach Rodgers remained at home with 9 men for the typical February "Super Saturday" day of play. The two visiting teams included Conference foe Wartburg College and Carthage College.

Coe 4 Carthage 5
Coe 8 Wartburg 1

Pictures from both venues available on the Coe College Tennis Facebook page.

I left with the women's team on Friday at 4 PM for Oak Brook, IL (a 4 hour drive to the East). Recent alums, Molly Garber (Fiala) and Hannah Jensen joined us! A BIG thanks to both of them for their assistance throughout the weekend. I am very appreciative to have such loyal, and fun, alums in the area that continually support and remain a part of Kohawk Tennis. I am still laughing about our innocent, but exciting, midnight excursion.....along with the multitude of quotes that came out of Hannah's mouth throughout the weekend (with the EXCEPTION of one in particular that shall remain buried with the few currently aware). My daughter, Emmie, hopped in the van for her first team trip as well; she spent the weekend with Grandparents in the suburbs.

Coe 8 Calvin College 1
Coe 3 Wheaton College 6

All in all, a split for each competing squad. Both the men and women acquired their first team loss(es) on the year (women stand at 14-1, men at 8-2). However, I provide you with the first paragraph of Coach Rodgers' recap to the teams below - distributed via email Sunday afternoon:

"While I despise losing with all of my heart and soul
(yes, it STILL makes me ANGRY after all these years), I do now understand the value of taking a few losses and LEARNING from them. I believe (fervently hope!) that Saturday allows ALL of us to grow as tennis players. All players (18 in total) who played a lineup match both won and lost."

Coach Rodgers went on to discuss emotions and emotional management, statistics, singles and doubles generalities, etc. He also provided each player (that competed at home) with constructive criticism. Coach Rob and I will be adding our input, and feedback, from the matches we coached as soon as possible.

A few pictures to wrap up, and hopefully, put a smile on your face early Monday morning....

Emmie regularly comes up with new games. Knowing her competition (Hannah), she instigates a game of Fossil in which each party assumes the position of a "fossil" and the first to move, or speak, loses.
Emmie and the ladies shopping at the Aurora Outlet Mall on our way home.

And finally, two quotes.....

Upon blowing a fuse in the hotel room (both Hannah and I drying our hair whilst Molly showering), Hannah calls into the bathroom, "Did the water shut off too?"

After check-in Friday night, Molly inquisitive, "Let me guess Kris; you requested to be housed right NEXT to the fitness center." I did not. Just dumb luck! :)

Saturday, February 25, 2012

Women - Coe v Wheaton

Coe women drop all 6 singles flights, after sweeping doubles. 3-6 loss to 6 very match-tough Wheaton singles players.
Sent on the Sprint® Now Network from my BlackBerry®

Women - Coe v Wheaton

Swept the doubles. 8-4, 8-3, 8-4.

Jordan's quote of the day in reference to Hoff's doubles play..."Yeah, she was good. She was a net ninja."
Sent on the Sprint® Now Network from my BlackBerry®

Women - Coe v Wheaton

Doubles:
MS/TL 6-1
SO/JP 6-1
EH/JF 3-3
Sent on the Sprint® Now Network from my BlackBerry®

Women - Coe v Calvin

COE 8 CALVIN 1

Singles:
MS 6-1, 6-0
TL 6-0, 6-1
JP 6-0, 6-2
SO 6-2, 6-2
JF 6-4, 6-1
EH 3-6, 4-6
Sent on the Sprint® Now Network from my BlackBerry®

Coe v Calvin

Singles:

MS 6-1
TL 6-0, 1-0
JP 6-0, 1-0
SO 6-3, 0-1
JF 5-3
EH 2-4
Sent on the Sprint® Now Network from my BlackBerry®

Women - Coe v Calvin

Swept the doubles. 8-0, 8-6, 8-6.

Hoff's quote of the day, "We put the FUN in FUNdamentals."
Sent on the Sprint® Now Network from my BlackBerry®

Women - Coe v Calvin

Pictured above...the women warming up at the Oak Brook Tennis Center (prior to additional courts becoming available).

Doubles:
MS/TL 5-0
JP/SO 2-1
EH/JF 4-1

Live Scoring?

Live Scoring today is all over the place!

At Coe: http://live.coeathletics.com/xlive.htm

At Storm Lake: https://twitter.com/#!/KohawkTennis

At Wheaton: posted periodically here on the Blog

Indoors Today!


Men at home against Carthage College and Wartburg College

Men away at Storm Lake against Buena Vista University and Augustana-Sioux Falls

Women away in Wheaton, Illinois versus Calvin College and Wheaton College

Wednesday, February 22, 2012

Health and Wellness Wednesday is BACK

Wednesday is BACK

Today’s focus is on the importance of core strength…..on and off the tennis court! Core is often construed as the proverbial six-pack, implying the inclusion of abdominals only. The following article, albeit quite informative, exemplifies this misconception. Core, in my opinion, includes the entire mid-section of the body and thus, the BACK as well. Given the angular momentum (the quantity of rotation of a body, which is the product of its moment of inertia and its angular velocity) required on a tennis court, abdominal work must be supplemented with the building of back strength in order to attain ideal balance and TOTAL core strength.

Many of us, myself included, have a plethora of abdominal exercises in our memory bank and/or built into our weekly exercise regimen. The following links will provide you with an array of back exercises:

Physio Ball Exercises

Strengthen & STRETCH Your Back

Mayo Clinic – Back Exercises in 15 Minutes a Day

A quick search of the Internet will provide you with many more examples, exercises, videos, etc. Please email me with helpful resources that you come across.

In closing, think twice (abdominals and back) the next time you put work into your core!

QUESTION OF THE WEEK

I was recently asked the difference between whole wheat and whole grain, and admittedly, did not know the answer. After a bit of research, I’m honestly still a tad confused but an attempt to disseminate below:

The Difference Between Whole Grain and Whole Wheat

Whole Wheat, Whole Grain and White Bread; What is the Difference?

A simple response in the second article referenced: “Whole wheat bread and whole grain are similar. The difference is in the amount of fiber. If you want to be healthy, choose the highest amount of fiber, lowest fat & sugar.”

In the end, my advice remains the same as it was two weeks ago: Ensure that the first ingredient is whole wheat flour! Or, a statement that it is made with 100% whole grain!

Tuesday, February 21, 2012

This Week in D3 Central-Men's Edition

A huge weekend ahead in the Central Region, with Gustavus once again hosting ITA National Indoor Tournament and will have four Central Region Teams competing.

#3WashU will play #11UChicago in the quarterfinals, #7Kenyon plays #8Pomona-Pitzer, and host Gustavus will get top-seeded #2Emory. In other regional action with nationally ranked teams #16Depauw host Luther and #17Carnegie-Mellon
Regionally, #13Grinnell takes on both Dubuque and #10Carleton, #9Kalamazoo hosts #8Whitewater, and #12Coe hosts Carthage.

Results from last week:

National Matches

#22Mary Washington 8 Kalamazoo 1
#29Whitman 5 Kalamazoo 4
Kalamazoo 5 #23Rhodes 4
#21Whitewater 5 #11Chicago 4
#19Case Western 6 #16Depauw 3

Regional Matches

#10Carleton 6 St Johns 3
Carthage 6 LaCrosse 3
Elmhurst 6 Wabash 3
#12Coe 9 Oshkosh 0

Saturday, February 18, 2012

Live Scoring - Coe vs Loras

Coe 9 Loras 0

Singles:
#1 Curtis Newman v Jon Moore 6-4, 6-4
#2 Mike Woolf v John Keane 6-2, 6-1
#3 Daken Starkenburg v Jeff Kasel 6-1, 6-2
#4 Mike Janssen v Tyler Livingston 6-1, 6-0
#5 Alex Klaas v Justin Steines 6-0, 6-1
#6 Doug Land v Garret Prusha 6-0, 6-1

Doubles:1-0
#1 Jeff Damisch/Woolf v Moore/Livingston 8-4
#2 Janssen/Klaas v Keane/Steines 8-2
#3 Alex Leovic/Tyler Wilson v Kasel/Jack O'Brien 8-1

Live Scoring - Coe v Wisconsin-OshKosh 9-0

Coe 9 OshKosh 0

Singles: 6-0

#1 Khristenko v. Brooks 7-5, 6-0
#2 Sprinkel v. Lewis 6-4, 6-1
#3 Stokstad v. Sauberbich 6-3, 6-1
#4 Damisch v. Niemi 7-5, 6-3
#5 Newman v. Kasper 6-7 (6-8), 6-0, 10-0
#6 Roger v. Alexander 6-1, 6-3
#7 (Exhibition) Klaas v. OshKosh 5-7

Doubles: 3-0

#1 Sprinkel/Newman v. Brooks/Lewis 8-2
#2 Khristenko/Woolf v. Sauberbich/Kasper 8-2
#3 Damisch/Stokstad v. Niemi/Hopfensperger 8-4
#4 (Exhibition) Janssen/Klaas v. Oshkosh 8-1

Thursday, February 16, 2012

Addendum to Pumpkin Power

Reminder to substitute WHOLE WHEAT FLOUR in the pumpkin recipe as well!

Emmie was intent on having breakfast for dinner last night........thus, we made pumpkin pancakes!


Tuesday, February 14, 2012

Health & Wellness Wednesday - The Power of Pumpkin

Despite being under the weather, and running a fever, Emmie badgered me into baking cookies a little over a week ago. I did not have any dark chocolate (magic food) chips on hand and thus resorted to pumpkin (superfood) cookies. A week later, I now find myself a few pounds under my normal weight. With no other explanation, I further researched exactly what makes pumpkin a superfood - FIBER! Many consider the sole purpose of fiber to be "regularity" for lack of a better term. However, "fiber plays a much more crucial role in metabolism and particularly in weight control," according to the Superfoods book.

On a fiber to calories scale, pumpkin packs the highest punch! A 1/2 cup of canned pumpkin has 3.5 grams of fiber, yet only 40 calories. An added bonus, fiber-rich foods curb your appetite!

Further, pumpkin is also "one of the best sources of healthy carotenoids available. Carotenoids are the orange, red, or yellow fat-soluble compounds found in plants that protect the skin from sun damage. More than 600 carotenoids have been identified so far and they've been linked to a host of health-promoting and disease-fighting activities."

Personally, I am trying to put those few pounds lost back on....in the form of muscle of course! :)
However, for those of you trying to shed a few pounds (and/or lead a healthier lifestyle), perhaps reaching for a cookie isn't so bad after all? Here is the link to the recipe I used. I left the cranberries out, substituted WHOLE WHEAT flour and used far less sugar, and butter than called for. I plan to try this recipe again using fruit puree instead of butter all together. Since fruit puree is sweet, the sugar can be reduced even more so. How about pumpkin cookies with prune puree? That might be pushing the topic of "regularity" though... ;)

Thank you in advance to Betty Damisch, who has agreed to make pumpkin muffins for this weekend. And lastly, I'm guessing Curtis will think twice the next time he asks me about the pumpkin cookies in the tennis office. Believe it took him close to 10 minutes to escape my ramblings.....

Happy Wednesday!

This Week in D3 Central-Men's Edition

Not too much interaction between ranked Central Region teams this week as the National level squads gear up for the National Indoors February 24-26th in St Peter, Minnesota. WashU, Kenyon, UChicago and Gustavus will all be participating.

Feature match this Saturday will be in Greencastle, Indiana where #4Depauw hosts #5Case Western. Sunday's feature will be the #3Chicago/#8Whitewater confrontation on a neutral court in Green Bay.

Outside of the Central, Kalamazoo travels to Virginia to play a quadrangular with Whitman, Mary Washington, and Rhodes.

Inside the Central, top twenty meetings between Carthage/LaCrosse, Elmhurst/Wabash, and Coe College/Oshkosh.

Last week's results:

Kenyon 8 Case Western 1
NC Wesleyan 7 Case Western 2
NC Wesleyan 5 Kenyon 4
Chicago 5 Kalamazoo 4
Whitewater 7 Luther 2
Carthage 5 Eau Claire 4
Carleton 7 Carthage 2

Monday, February 13, 2012

Women's Team -- 1st Spring Practice


The women returned to the courts en masse, gearing up for the Spring season. They were joined by the men's team today and will be having individual work as well as team practices the rest of the week. Going to be busy here in the racquet center, but that's the way we like it!

Iowa Conference-Early Peek!

Two weeks into the 2012 Men's Tennis season and time to take a first look at the Iowa Conference Men's Tennis teams.

Pre-season favorite and 5 time defending IIAC Champion Luther College is off to a good start(4-1) despite being upset by nationally ranked Wisconsin-Whitewater this past weekend. The Norse have lodged quality wins over Wisconsin-Oshkosh and Wheaton College. Iowa Conference MVP Scott Sundstrom is undefeated on the year as he pursues another NCAA Singles berth. Dubuque notched the programs biggest win in 50 years with a 54 win over Wisconsin-LaCrosse on Sunday. The Spartans, led by All-American Nick Garcia served notice that they will contend for the conference title this year.

Other schools off to good beginnings include the undefeated Wartburg Knights, Central College and Coe College. Central and Coe both have four wins apiece while Wartburg has only lost one individual match in three duals. Buena Vista currently sits atop the league standings by virtue of their 72 defeat of Loras College on Feruary 4th.

This weekend Conference play really gets underway with the following IIAC matches:

Dubuque at Buena Vista
Wartburg at Cornell
Wartburg vs Luther
Luther at Cornell
Loras at Coe

Women's Practice / Pictures from 2.11

Pictures from men's Super Saturday play this past weekend!

Also, the women start practice, and their Spring Season, this afternoon. :)
The women open up play Feb 25th, facing both Wheaton College and Calvin College that Saturday.

Saturday, February 11, 2012

Live Scoring - Coe v La Crosse - 8-1

Singles: 6-0

#1 Khristenko v. Piotrowski 6-4, 7-6 (6)
#2 Sprinkel v. Stadum 6-3, 6-0
#3 Stokstad v. Mirasola 6-1, 6-2
#4 Damisch v. Pitera 6-1, 6-0
#5 Newman v. Skanavis 6-3, 6-3
#6 Roger v. Schwind 6-1, 6-3
#7 (Exhibition) Starkenburg v. Bulger 8-6


Doubles: 2-1

#1 Sprinkel/Newman v. Piotrowski/Stadum 7-9
#2 Khristenko/Woolf v. Pitera/Bulger 8-4
#3 Damisch/Stokstad v. Skanavis/DeLong 8-2
#4 (Exhibition) Janssen/Klaas v. La Crosse 8-2

Campus Kids' Day 2012

From 8-10am this morning, Coe hosted 20+ tennis youths (ages 3-14) for our second annual USTA/ITA Campus Kids' Day. Big thanks to the Women's Team for putting the kids through drills, relays, and games on the racquetball courts, as well as supervising as they watched the Men's Team play doubles against UW-Lacrosse.


Chess Serving

This will be first of a (hopefully) weekly series on technical/tactical/mental aspects of the game--in particular, skills the coaching staff are working on with the Kohawk players.

The serve may be the hardest shot to master, but it is also one of the, if not the most important shot to every players' matchplay success. Now, of course, there is a huge technical element to the effectiveness of the serve, in particular the proper form necessary for hitting with power and the different spins. What I would like to discuss is something that pretty much everyone can improve immediately: placement, and the chess-like mindset that goes into placement.

One of my best coaches gave me this advice in high school: the goal of serving is to create movement. My own understanding of the concept has evolved into placing the ball to an area in order to illicit a specific return (or eliminate specific returns). By forcing your opponent to move a certain direction and/or hit from a particular wing (FH or BH), you can more easily predict where their return will go, as well as position yourself so as to exploit the space that has opened up. While this may sound very simple, it is amazing how often this thought process is often ignored. Many players think about placement (and often, power) as a way to make the return difficult for their opponent (or even better, unreturnable), but fail to plan and position themselves effectively for the next shot. Tennis tactics are like chess--the more moves that you can plan/predict ahead the better. So why not take advantage of this on the first shot, which you get to hit from a stationary position in the middle of the court while the opponent is forced to one side?

The most basic example of this (see video here) is the tried-and-true wide serve followed by a volley to the open court. Let's break down this play: the goal is to pull the opponent off of the court and wide enough to reduce the possibility of an angled cross-court return, then to close toward the direction of the serve, and finally volley to the opening made even wider by a well angled serve.

Really, all effective serve-and-volleying is determined by this type of shot planning followed by moving in the direction of the serve and positioning to hit a volley away from the opponent (or in doubles, to allow the servers' partner to predict and pick off the return). The fact that serve-and-volleying is less common now in singles does not mean, however, that this same mentality is irrelevant. In fact, the strategy is used in exactly the same way by high-level players, only instead of playing a volley off of the return, players set up for an aggressive groundstroke (usually forehand). Roger Federer serves more than 70% of his 1st serves in the deuce court out wide, usually in order to set up an inside out forehand to the open ad court. See how Roger sets up this point. Even though he does not get a particularly weak return, by hitting the wide serve and anticipating the stretch return down the line, he is able to set up his forehand and gain control of the point.

It may seem that I am overlooking the body serve, but that is only because it is a more dangerous serve to hit if it lacks adequate placement, pace, and/or spin. A slight miss to either side of the body can give an opponent a ball that is directly in their strike zone and which they have not had to move to hit. This serve is much more effective in doubles because the return area is more restricted; however, I try to be more specific, aiming for either body-forehand or body-backhand, and planning accordingly (doubles example, server's partner anticipating body-backhand return cross-court). Here's a clip of Federer again, hitting a serve that turns out to be body-backhand and quickly moving to attack the expected cross-court reply. The next 2 points are further examples of excellent placement of the wide and T serves (and positioning himself correctly afterwards, in case Djokovic had made the returns).

There are many variables to consider when choosing service placement--your ability and feeling on the day to hit certain spots, your opponent's return positioning (stance), your opponent's return placement tendencies on certain serves, court surface effects, et al. But this basic framework is always a great point to start from--directional serving, anticipating the return, and positioning to take control of the point.

Live Scoring - Coe vs Monmouth - 9-0

Coe 9 Monmouth 0

Singles: 6-0

#1 Khristenko v. Franco 6-3, 6-2
#2 Stokstad v. Stewart 6-2, 6-2
#3 Damisch v. Featherston 6-4, 6-4
#4 Roger v. Utterback 6-1, 6-1
#5 Starkenburg v. King 6-1, 6-1
#6 Woolf v. Shiakallis 6-1, 6-3

Doubles: 3-0

#1 Sprinkel/Newman v. Franco/Stewart 8-5
#2 Khristenko/Woolf v. Featherston/Utterback 8-6
#3 Damisch/Janssen v. King/Shiakallis 8-1

Wednesday, February 8, 2012

Whole Wheat Wednesday!

The topic of today's health and wellness article is the importance of whole wheat in your diet. As mentioned in last Wednesday's post, whole wheat qualifies as a magic food. The benefits are numerous, and explained fairly well in the following article:

Most flour products (bread, pasta, crackers, cake) are produced with enriched flour. The enrichment process strips most of the natural vitamins and minerals.....bran, germ and well over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber.

Sugar Busters (the book) goes so far as to claim that consuming enriched flour (i.e. a piece of white bread) is essentially comparable to eating a candy bar. As a starch, the consumption of causes a large and rapid rise in your blood sugar. For the same reason, white potatoes and corn are even restricted on a pure Sugar Busters diet. On the other hand, in the case of whole grains, the starch is broken down into sugar slowly and/or not at all. Another article if you'd like to better understand the science behind complex carbohydrates.

Thus, if you are going to consume flour products, the first ingredient must be WHOLE wheat flour. And I once again stress the word WHOLE. Wheat flour doesn't cut it.

Further research reveals that Subway does not offer a WHOLE wheat option (ingredient list). Nonetheless, I still eat at Subway often as it is a much healthier option than fast-food. I would suggest their basic 9 Grain Wheat (enriched wheat flour).
Bonus Note: Sugar Busters also ranks Rye and Sourdough up there with Whole Wheat with regard to its impact on your blood sugar. I have read, but not seen, that particular Subway's offer sourdough as an option!

When baking, many nutritionists encourage the replacement of 1/2 of the flour with whole wheat flour. I usually replace ALL of the flour with whole wheat flour and have noticed little difference in taste....even with my mother's famous coffee cake recipe!
Bonus Note: Oil can be replaced with yogurt, or applesauce! And I recently read in a magazine that you can replace the flour in brownies with pureed black beans!

In sum, when purchasing bread, crackers, pasta, etc., pay attention to the ingredients and ensure that the first ingredient is whole wheat flour.

Campus Kids' Day this Saturday!

CAMPUS KIDS’ DAY

Saturday, February 11, 2012 - 8 AM - 10 AM


The Kohawk Men will be hosting Monmouth College at 9 AM. Kids of all ages are encouraged to attend! Food and refreshments will be provided. Activities include short tennis clinics, games, contests, a raffle, autograph signings and the watching of doubles competition. Attendance, food, refreshments and promotions are Free! A Coe College Tennis t-shirt will also be given to the first 16 registrations via email (kdiehl@coe.edu).

Tuesday, February 7, 2012

This Week in D3 Central-Men's Edition

From last Saturday:

#2Kenyon 8 #9Kalamazoo 1
#12 Coe 6 #14Eau Claire 3

The Lords from Kenyon took two of three in doubles, and then tacked on all six singles wins, including three 3-set matches to knock off Kalamazoo at the Markin Tennis Center

The Kohawks of Coe College also captured two of three doubles flights, and then four of six singles matches to edge Eau Claire.

Other D3 matches of interest include Augustana getting off to a red-hot start with help from Asst Coach Scott Stegemann(Coe '11). The Vikings took out Monmouth 81 and Wabash 63. The Wartburg Knights and Asst Coach Elliot Rausa(Coe '11) also won twice, sweeping Edgewood and Central College 90. #15St Thomas was a 72 winner over LaCrosse, Elmhurst 81 over Cornell, UChicago 81 over Elmhurst.

This weekend there are big time D3 confrontations occurring in Gambier, Ohio and Elkhorn, Wisconsin. In Ohio, #2Kenyon hosts #5Case Western on Friday, Case plays NC Wesleyan Saturday, and the Lords play NC Wesleyan Sunday. NC Wesleyan is #2 in the Atlantic South Region of D3. In Wisconsin, a foursome of Central Region schools get together. The headline matchup is also Friday, when #8Whitewater hosts Iowa Conference powerhouse #11Luther College. Saturday the two schools take on talented regional foes, Oshkosh and Wheaton.

In Iowa Conference Central region play, Coe and Cornell host Monmouth, while Coe and Dubuque play LaCrosse.

Per request....

Per request, I have added the above photo as a follow-up to yesterday's post. My daughter, Emmie, showing early signs of intellect with regards to her chosen mentors! Pictured here nestled between two of our wise seniors, JR the MENTAL GIANT, and Doug, our ACTUAL GIANT. My best guess is that she is trying to absorb JR's wisdom, whilst learning how to build sheer muscle and power from Doug.....after all, a combination of the two would be UNSTOPPABLE, no doubt in my mind!

And to answer the question many of you are likely thinking at the moment.....it is not that I have too much time on my hands (to blog post for my own, and your, entertainment).....simply can't sleep since in the midst of men's season, and have women's season on the horizon!

Monday, February 6, 2012

Pictures from Opening Day....

To build on Coach's post below, a picture taken around 9 PM on Saturday. From left to right (Curtis, Jeff, JR, Doug, Noah). My take on the snapshot:

Curtis - Despite being ill and sidelined for the day, texting Coach to once again inform him that he could have played. And to find out when Coach planned to be in the office Sunday morning (so he can get into the facility). In fact, I doubt Curtis moved from that position. Probably slept on the track mat and was up hitting serves at 6 AM.

Jeff - STILL replacing calories burned during his 3 set morning singles match. I don't think I've ever seen him work that hard for such an extended period of time. Building discipline!

Doug & Noah - Intently listening to JR as he casually explains what it takes to be a MENTAL GIANT on the court!

Betty Damisch has also uploaded photos taken throughout the day. Here is a LINK to the album.

Happy Monday!

Monday Morning Misc...

.....Opening Day 2012 has come and gone. 645 am arrival at Racquet Center. Departed after starting laundry at 9pm
.....Kohawk Men's Team was good for Day 1. Plenty of room for improvement, but a good start. Pretty positive emotional control and management.
.....Coach Murphy '98(Kalamazoo) had a long, long day Saturdayhttp://kzoo.edu/sports/wt/wt12/wtstats12/0204kzkw.htm
and a way too short of a day on Sunday. http://kzoo.edu/sports/wt/wt12/wtstats12/0205wmkz.htm
.....Coach Gilreath '90(South Dakota) had a better weekend.http://www.usdcoyotes.com/releases/attachments/2012242214441922365865-1.pdf
and http://www.usdcoyotes.com/releases/attachments/2012251645252411178111-1.pdf
.....Physics guru, senior Victor Khristenko, received an offer to attend the PhD Physics program at the University of Iowa.
.....The US Fed Cup Team advanced over Belarus. Assisted greatly by the injury to Victoria Azarenka. It may take that kind of injury assistance for the US Davis Cup Team to get by Switzerland(Roger Federer and Stan Wawrinka) this weekend.

Saturday, February 4, 2012

Coe vs Westminster - Live Scoring

Coe vs Westminster

Singles: 6-0

#1 Sprinkel v. Stephenson 6-2, 6-1
#2 Khristenko v. Becker 6-1, 6-0
#3 Stokstad v. Belden 6-1, 6-1
#4 Damisch v. Wollmershauser 6-1, 6-1
#5 Janssen v. Tolbert 6-0, 6-4
#6 Woolf v. Arnold 6-0, 7-5
#7 (Exhibition) Leovic v. Berry 8-5

Doubles: 3-0

#1 Stokstad/Janssen v. Stephenson/Becker 8-6
#2 Sprinkel/Roger v. Belden/Wollmershauser 8-2
#3 Damisch/Woolf v. Berry/Yob 8-2
#4 (Exhibition) Land/Klaas v. Tolbert/Arnold 8-1

Coe vs. Wisconsin - Eau Claire -LIVE SCORING

Coe vs Wisconsin - Eau Claire 6-3

Singles: 4-2

#1 Khristenko v. Kuna 6-4, 6-4
#2 Sprinkel v. Marco 6-2, 6-3
#3 Stokstad v. Van Linde 5-7, 5-7
#4 Damisch v. Minear 4-6, 6-4, 6-4
#5 Roger v. Roden 6-1, 6-3
#6 Janssen v. Meier 2-6, 2-6
Exhibition: Starkenburg v. Eau Claire 8-4

Doubles: 2-1

#1 Janssen/Stokstad v. Kuna/Minear 3-8
#2 Sprinkel/Roger v. Van Rybrock/Van Linde 8-5
#3 Khristenko/Woolf v. Marco/Roden 8-5
#4 (Exhibition) Starkenburg/Klaas v. Eau Claire 8-9 (6-8)

Friday, February 3, 2012

LIVE SCORING

As in 2011, we will provide live scoring updates throughout the Kohawk Tennis matches tomorrow. Look for updates every 15 minutes beginning at 930CST

Coe vs Wisconsin-Eau Claire 9am

Coe vs Westminster(MO) 5pm

Eau Claire is led by senior Chris Kuna who is the #5 returning ranked player from the 2011 season. Kuna sported a 19-3 record at #1 singles last year and a 20-6 record at #1 doubles. The Blugolds specialize in doubles as they posted a 70-10 record in dual match doubles play. Eau Claire appeared in both the 2010 and 2011 NCAA Tournament

Westminster and Coach David Dyson are led by #1 player, Tony Stephenson. The junior from Jefferson City sported a 12-5 record in singles and a 13-5 record in doubles. The BlueJays as a Team won 67% of their doubles matches. Westminster also was a NCAA Team participant in 2010 and 2011.

Coe College Kohawks Seniors Victor Khristenko and Jonathan Roger return to lead Coe into the 2012 campaign. The duo combined for 19 singles wins and Kohawk doubles pairs ran to a 58-31 mark during the 22-8 season.

Wednesday, February 1, 2012

Health & Wellness Wednesdays - Nutrition

As a certified health & wellness nut (Coach too! And Rob is coming around!), I will be posting information every Wednesday that falls under the general category of. Today's topic, nutrition. Specifically, my own nutrition as disseminated to my fitness class a couple of months ago.

My personal nutrition plan is a compilation of:
  • High intake of SuperFoods/Magic Foods (I try for 12 a day and plan to transition to organic over time since many of those foods fall within the Dirty Dozen)
  • A limited intake of sugar (Sugar Busters)
  • Proper food combining (science based) and timing of intake / particular foods based on your body's cycle (all derived from Fit for Life)
  • Common Sense (much of that mapped out in the Fit for Life book as well and quite a comical read at times because of)
  • Indulgence / Moderation.....easier to follow "plan" as a whole if allow self to indulge now and again (frequency of indulgence determined by whether trying to maintain or lose weight). Personally, I have 12 weaknesses......with Fountain Coke being at the top of that list. I usually allow myself 3-4 indulgences per week.
The 14 Original SuperFoods:

The second edition (following more research) includes these additional SuperFoods (with sidekicks listed):

Apples - pears
Avocado - asparagus, artichokes, extra virgin olive oil
Dark Chocolate
Dried Superfruits - raisins, dates, prunes, figs, apricots, blueberries, cranberries, cherries, currants
Extra Virgin Olive Oil - canola oil
Honey
Kiwi - pineapple, guava
Onions - garlic, scallions, shallots, leeks, chives
Pomegranates - plums

SuperSpices: Cinnamon, Cumin, Garlic, Oregano, Thyme, Tumeric

Although there is much overlap, I also consider "Magic Foods" to fall under the category of SuperFoods. There are 57 in total - apples, avocado, barley, beans, beef, berries, bran, broccoli, brown rice, brussels sprouts, bulgur, cabbage, carrots, cauliflower, cheese, cherries, chicken (and turkey), cinnamon, citrus fruits, coffee, eggplant, eggs, fenugreek, fish, flaxseed, garlic, jerusalem artichokes, lamb, lemons, lentils, melons, milk, nuts, oats, olive oil, onions, pasta, peaches (apricots & plums), peanut butter, peas, pork, pumpernickel bread, rye bread, seeds, shellfish, sourdough bread, soy foods, spinach, sweet potatoes, tea, tomatoes, tumeric, vinegar, wheatberries, wheat germ, whole wheat (bread and flour), yogurt.





The irony is that I typed this blog post while sitting in the player's lounge with coach snacking on carrots, broccoli, cauliflower and hummus. :)