August 2009

Black&White

STATE CHAMPS the black and white. august 2009. volume 19 issue 1. 5152780449. 6501 NW 62nd ave. johnston. iowa one copy free

ON THE COVER photos by Faisal Alabsi and Jordin Robinson designed by Kallen Kramer

check us out online www.theblackandwhiteonline.com

NEWS New Revenue Tax 3 Community votes on new tax proposal

ENTERTAINMENT Inspired artists 7

Trevor Hall and others compose about more than romance

FEATURE Marathon atheletes 10

The rigor and motivation of marathon training

Recreation complex

Vote turns down new complex due to expense

OPINION Pants 4

Philip Mortens rants about pants

Shirts that make a difference rather than displaying a popular icon

Ridding the country of ignorant Americans

DOUBLE TRUCK 5/6 STATE CHAMPS

Softball team finishes the season with big wins

Summer practice pays off

September calendar Don’t miss this fall’s events

HEALTH 9 Sleep effects

New information about sleep may encourage an earlier bedtime

BACKPAGE 12 World of Warcraft Gamers unite online

STAFF

EDITORS IN CHIEF

JM KK LG

Julia Manning

Kallen Kramer layout

Lauren Gehrke managing

SUB-EDITORS

CC PM EO KM

Catherine Caracci news

Philip Mortens opinion

BW KK MK DL

Brennan Winget lifestyle

Kelsey Kruse feature

Eric Oatts

Matt Knoedel

Kelly McGowan

Dwight Lykins

entertainment

fashion

sports

online

i index

Free Tibet!

FASHION SPORTS Cross country Promoting real peace 11 8

news

Aug 09

p3

Revenue Purpose Statement words & layout Lauren Gehrke Come September 8, citizens are going to be able to

vote for upcoming school board members. Along with

the regular vote, a vote in favor or against the Revenue Purpose Statement (RPS) will be taken as well.

The RPS is a one-cent local-option sales tax that is

used for school improvements. This local tax was voted on and approved in 1999. However, in 2008, the Iowa

legislature approved a state-wide tax that will replace the local state tax in 2010. The vote will ask if voters wish to continue to use the tax the same way or not.

The money has been used to renovate buildings and

build new ones such as Timber Ridge. If the voters say

Lauren Gehrke/BW

yes, the money will continue to be used in a similar way.

The Timber Ridge building and its playground equipment was paid for with help from the RPS money.

the RPS would benefit both the taxpayers and the district.

feels important to point out that is not a tax increase,

School Board member Tyler Buller sees that approving

If this was not approved Buller says that it would increase

the likelihood of the district needing to bond for future construction projects. If it is not approved, the district still gets the money but they are not allowed to spend it on things outlined in the RPS.

“The most likely “no” vote is someone who thinks this

is a tax increase, which is NOT correct,” Buller said. He

Mithelman said that it did not make sense to him for

because that is a really common misconception.

the school to go into more debt when paying for construc-

the money would be more useful spent on construction

exact purpose.

Johnston parent and citizen Todd Mithelman feels that

than paying off debts.

“I think it’s important to pay off money that we owe,”

Mithelman said. “But if we don’t use the money (for construction) property taxes may have to be raised.”

tion projects when this money could be given for this

Both Buller and Mithelman agree that it would be ben-

eficial to approve the RPS at the vote, that way it would

prevent property taxes from going up and the district having to take out a bond.

Residents turn down recreation complex words & layout Catherine Caracci Johnston residents turned down a pro-

posed $19 million recreation complex, which required a 60 percent approval rate

ing to a flyer they distributed.

The committee also believed that the

additional soccer and softball fields would be beneficial to the growing population.

Foutch disagreed. “I think that right now,

to pass.

we have enough soccer fields, although we

have cost residents $16 million in taxes,

just don’t think this is the right time.”

The proposed complex, which would

featured soccer fields, tennis and sand

may need more in the future,” she said. “I

Lisa Cooper, who worked on the com-

volleyball courts, softball diamonds and a

mittee to promote the complex, was not

Ultimately, 55 percent of voters opposed

feel at the time that it was definitely needed

skate park inside 125 acres.

the plan, including Meg Foutch, who has

three children in the district. “The complex

was too much money for the economy right now,” Foutch said.

Foutch also believed that the fact that

a pool was not included in the plan was a drawback for many residents.

surprised about the result of the vote. “I did

but would be a hard sell to the community, simply because of the cost of the project

during a recession,” she said. “Johnston

has demonstrated in previous votes that there is a lot of conservatism in the community, and this was just another example.”

Cooper does not know of any plans for

However, some residents supported the

a future complex. “It would require purchas-

tributed flyers and set up a web site to pro-

was available at this time, and this opportu-

idea. A committee was formed, which disvide additional information to voters.

One of the reasons the committee cited

for building the recreation complex was

“lack of community gathering space compared to other cities in the metro,” accord-

ing a large amount of land, such as what nity may not present itself again,” she said.

“It would have to be another 6 months be-

fore another referendum could be held in any case.”

The complex vote took place Aug. 4.

Provided/David Lindeman

Johnston residents voted against a proposed recreation complex, which would have been located south of NW 70th Avenue and west of NW 100th Street. The sports complex would have included additional soccer fields, softball diamonds, tennis and sand volleyball courts and a skate park. The vote for the complex took place Aug. 4.

opinion

Aug 09

p4

A Pants-Driven Society A shorts story on pants, no pun intended words & layout Philip Mortens Pants. What a seemly simple topic. Since the subject

of pants is such an elementary topic, you would think that shopping for them would fall in the same category. But in reality, shopping for pants is a complicated and strenuous task.

Lets take look at just one of the numerous styles of

pants, the modern day jeans. If one were to walk into a

“hip” clothing store to just purchase a plain pair of jeans, they would be mortified by what they saw. Their eyes would be filled with the hundreds of styles/color combinations.

For what reason do we have these styles, just so we

can try and look stylish in our acid washed, paint stained,

it begins to become clear that they are not a solid piece of

doesn’t seem intelligent to judge someone by his or her

They are riddled with holes, tears, rips, and all sorts of

massacred jeans, all with the low-rise boot cut? It just

clothing, as many would expect.

fabric to skin ratio, but that’s not the worst thing about the

gashes. Many pairs look like they have been through hell

Before the story continues, just take a moment and

However, that is not the case at all, far from it. The ma-

jean market.

imagine its an average December day, Its cold, the winds blowing, there’s generally snow falling to the ground.

Now go ahead and take a walk down our main hall-

way at JHS, take notice of the broad spectrum of clothing people are modeling.

Your average high schooler will be showing off the latest

denim fashion. But if we zoom in on these denim disasters,

Philip Mortens/B&W

looks like was pulled out of the dumpster behind your lo-

cal paint and razor blade store, these jeans are still being bought.

Why is this? Are we so blind to our ambition of having

and back just to reach that cold December day.

people think we’re sexy, or attractive, that we’ve gone far

jority of these pants were abused long before eager buyers

said was the mark devil. Its blasphemy.

shopping at an overpriced clothing boutique found them.

enough to wear clothes that at one time would have been Next time that you decide to get some jeans, please.

For some reason the society we live in is plagued by

For the sake that is all and good in the world, go for the pair

holes here, and holes there, and in many cases, holes

you’ve desecrated yourself due to use than by the ones the

this jean abuse. Everywhere you look you see people with

that looks new. You’ll feel a lot better wearing jeans that

where they shouldn’t be.

little sweatshop workers destroy for you at $80 a pop. But

Despite the fact that people are modeling clothing that

Ignoramus anonymous:

regrettably the majority of America just wont listen.

Insight to the “American” way of life and benightedness what we believe, and that is easy to manipulate. Before

words & layout Kevin Hu

China occupied Tibet, the United States did not even care

so much as to recognize Tibet as an independent coun-

“Free Tibet!”

The issue of Tibet is very controversial; Nevertheless,

try. Once under Chinese rule, the State Department of the

ignorance to international issues. We as Americans live in

Since the independence of Tibet can aid the fight against

Ask yourselves how gullible you really are. You’re probably

dent rather than regarding it as belonging to China.”

many sources did you confirm in your last history paper

and less engrossed towards the media. Ironically coming

all your data? Probably not. What we know is what we be-

dia. The United States of America is practically built on the

country feed off propaganda and memes so easily? Is it be-

doesn’t necessarily mean free media is good media.

it illustrates a very irksome trait of the people in America:

U.S. labels Tibet, “Strategically and ideologically important.

a bubble, free of worrisome issues and outside information.

Communism, it is of our interest to recognize it as indepenThe American population needs to be more independent

thinking, “not very much,” but the truth of the matter is, how

for accurate information? Did you double and triple check

from a media source, this message isn’t attacking the me-

lieve. Is this right though? More importantly, why does our

power of free speech, and power to the people. But this Don’t get me wrong. I’m not saying we’re getting false

cause we are all so gullible? Consumed in our own lives?

information. The other day, while I was wasting time on

To clarify the issue of “freeing” Tibet, The People’s Re-

public of China invaded and assumed administrative control over Tibet in the 1950’s. During the late 50’s and early

Illustration/Fred Shen

60’s, China and nearby areas experienced severe famine

to the press, stating, “We are willing to be part of the Peo-

under Chinese rule has been recorded at approximately

preserve our Tibetan culture, spirituality and our environ-

and Tibet reports that deaths due to starvation and violence

ple’s Republic of China, to have it govern and guarantee to

1.2 million. Tibetans are denied basic rights, and denied

ment.”

and other rights we Americans share. So why don’t we free

one would ever think. Whatever is posted in the Associ-

rights to self-determination, freedom of speech, assembly, Tibet?

Because Tibet is happy where it is.

The Dalai Lama himself has even issued a statement

The power of the American press has more power than

ated Press can and will hit hundreds of papers across our country by the next morning. Also, the entire world watches

American news as well. What the western world hears is

such sites like Youtube and Flickr, I stumbled upon a very

pro-democratic video that displayed Chinese news feeds, of the People’s Republic of China beating Tibetans. One clip claims that the movie was shot in Tibet, where police

were beating civilians mercilessly. I would’ve been moved

by this film if it weren’t for my knowledge of Chinese being able to confirm that the subtitles were horribly translated, not to mention it wasn’t in Tibet, it was in Nepal.

Check your facts, open up your eyes to the bigger pic-

ture. Just because you see something on TV or YouTube does not make it fact.

double-truck

Aug 09

SLIPPER NO

pressure

With any sport, and any team, the beginning of the sea-

while a new opportunity for those to step up and take their

place is granted. It was no different with this team, the seniors remained willing to lead the way, and shape the young

team into a success. Although the extent of their success, many were unsure. “I didn’t think we’d start off very good

because we were young, and had a lot of spots to fill. Then I thought we would continue to get better, but I didn’t think

state championship. I thought we would surprise a lot of teams with how well we did but not that well,” senior third baseman Annie Gray said.

Coach Todd Merical, who was going into his seventh

year coaching at Johnston, wasn’t sure what to expect eiexpect at those positions but I was hoping we’d peak at the end of the season.”

Others were unsure as well. “This year I felt was differ-

ent, I felt we had more inexperience because the team as a whole was younger,” junior catcher Kayla Ross said. “I thought if we accomplished 2 of our main goals it would be

in the history of Johnston have achieved the title. Most recently, the softball team battled through a shaky start, conquered many ranked teams, and used their hard work, talent, and confidence to win the state’s most elite prize.]

Those main goals being: win conference, make it to state,

and win state. The season began a little rocky; at one point they were 6-5. The team hit some bumps along the way,

and also failed to win conference, but when it came to their

post-season run they were confident and ready to take on their ranked opponents. While being un-ranked throughout

the season might have brought other teams down, this team

used it to their advantage. “I am so thankful that we were

un-ranked! I don’t think we would’ve had as much determination if we would have been ranked high,” junior center

fielder Jordan Sandquist said. “We had nothing to lose, we

were never nervous, and we beat every ranked team we played---it really helped us be fearless.”

Junior pitcher Kari Ross agrees, “(Being un-ranked)

made it so much better, and everyone was looking past us

so we had no pressure at all, we could just play our game.

We just kept saying through the championship that we had absolutely no pressure, I think it really helped us relax and stay focused on the game.”

team pulling pranks on each other. “Throughout the season we

field, the team was able to achieve success, as well as de-

other) to Beaver Creek park, and the rest of the team would

veloping lasting friendships. One might think being together almost every single day either at practice or games would

be enough time together, but the team also frequently hung out outside of the field.

“I thought (the chemistry) was really good, with a lot of

teams you get cliques, which we had, but no two people on the team didn’t get along,” Sandquist said. “It was a lot

different from last year, we came together more and it’s a really good thing because we were with each other every day during the summer! It definitely paid off.”

The girls would go out to eat all together after almost

every game, along with having bonfires, dance parties, and

would have (a member of the team) take their (significant be there spying, and we would throw things at the guy or pull

pranks at them and (the guy) would get really confused and

worked up,” Gray said. “It was hilarious, we all joked around so much, and we just know each other so well.”

Many teams will have sleep overs as another way to bond

and increase team chemistry, the softball girls did this too,

only they slept…. on the field. “After the East game we were so ecstatic it was crazy, we spent the night on the field,”

junior second baseman Madison Thompson said. “We all

brought blankets, there were no parents or chaperones, we

stayed up all night talking, we went and TP’d the coaches and finally left at 6 a.m., it was really fun.”

goals

Since a young age, most competitive athletes dream of

winning a state championship, while only a select few have

the opportunity of being crowned the best. After beating An-

and we didn’t think it was going to be close. It wasn’t cocki-

vous for the East game,” shortstop senior Abby Sonner said.

“I remember in the 8th inning, we had 2 outs and they had runners on 2nd and 3rd and one of the sophomores hit a

were all talking and we just knew we were going to kill them ness, it was just positive thinking, we weren’t supposed to

win but we knew we were going to. Coach said before the game…it’s going to happen no matter what.”

Like they say, the coach is always right. The girls captured

line drive to me, I was shaking and I just kept saying ‘catch

the state title with a 5-0 win over Waukee. At the conclusion

The girls beat East 3-2 after going into extra innings, win-

ning out to pitcher Abbey Wilmes and starting a dog pile with

ning them a state tournament berth. They beat Cedar Rapids Jefferson 4-1 in their first round game, which allowed them to advance to the semi-finals where they beat Sioux City East 5-1. That left cross-town rival Waukee as the only thing standing in their way of the state title. Going into the

game, the girls were outfitted in the same apparel they had been wearing through all the post-season games, as well as having their hair identically braided. They also listened

to the same two songs on the bus ride to the game, “I Gotta

Feeling,” and “Don’t Stop Believing.” Through everything

they had gone through, the girls remained calm and confident going into the game. “(The team vibe) was a little bit

nervous, but Coach always says a little bit of nerves means

you’re ready to play,” Sandquist said. “At the same time we

“I thought we would surprise a lot of teams with how well we did but not that well.”

Thompson had some of the same feelings. “Yes I was

knowing the stakes were high and this was their chance to

it, catch it!’”

“...everyone overlooked us, and it was an amazing feeling that still doesn’t seem real.”

we could beat them, it was just another game.”

nervous, but I’m not sure how nervous. The night before we

continue a successful post-season run. “I was pretty ner-

“...we weren’t supposed to win but we knew we were going to.”

the outcome, which helped with our confidence. We all knew

keny 2-1 in their regional semifinal, the girls began focusing on their regional final game against third ranked East,

ANNIE GRAY ‘09

Through grueling hours of practice in the heat of the

summer, while putting all their hard work and focus on the

accomplishing

a really successful season.”

KAYLA ROSS ‘10

ther. “We lost a lot of seniors and we didn’t know what to

[State champions. Only two girls’ teams

MADISON THOMPSON‘10

son calls for the holes left by the graduating seniors to filled,

photos by Faisal Alabsi and Jordin Robinson

Cinderella finds her

p5/6

were all so confident, we knew we were going to get it done,

we knew we were going to be state champs and we weren’t going to settle for anything less.”

The girls had played Waukee three times already during

the season, losing all three times. (Kayla) Ross thinks this

contributed to helping them find motivation for the championship. “I was nervous the night before, we lost all 3 times

before when we played them, but the day of (the state championship) we all felt confident. We know their team well and

how they played, which made me feel like we could control

of the game, the celebration began with Abby Sonner runWith accomplishing the state title, the girls have set an the rest of the girls joining in, while everyone’s emotions example for other teams within our district and engraved were running high. “It was unreal, everyone was so happy. It hope in many athletes minds-- the power of dreaming big.

was just unbelievable,” Kari Ross said. “My favorite memory “I think anytime you achieve success in one sport it helps would just be that feeling when I ran out of the dugout and others strive to achieve that way, it helped raise the bar for hugged my sister after we won. I don’t think it’s a feeling the other programs,” (Gary) Ross said. “I think when it does many people get to experience and it was really cool.” happen it shows it’s possible. It let’s everyone know you The Ross twins’ dad and athletic director Gary Ross don’t have to win conference to win state, it’s working hard agreed the moment was special.“ Any time you see coaches and playing well at the same time. Winning breeds success, and kids having success at that level you feel good for the and it helps everyone else.” kids, you know what they’re experiencing and they’ll have

While the team is bound to stay friends, with the summer that forever. I think the big thing I felt as AD and as a parent, ending, it is now time for them to go their separate ways and was pride.” look to the next season, or the next chapter in their lives.

“I mean (winning state), it was a dream come true, but Although it will come with challenges, the to-be seniors for I guess personally watching the girls celebrate at the mound next year are excited and ready to take another stab at the is something I will never forget,” Merical said. “I know what championship. “We’re losing the whole infield, and that will they have gone through to get there, and it was extremely be hard, but the JV team will step up and work harder,” Kari gratifying. I can’t think of a better way for Coach Ward and Ross said. “We will push ourselves and coach won’t let us the seniors to go out.”

slack, he’ll push us to be a step better and we will!

Coach is also eager to continue success. “It really is “The last 3 outs your mind is racing...,” Sandquist said. exciting, it’s going to be a challenge but losing the talent “You know you have to stay focused but it’s so hard because makes it fun, there will be a lot of competition through the

you know you’re going to achieve everything you’ve ever squad, and hopefully the build at end of this season success worked for, and you get to hold up the number 1 and you get will roll into next year.” to actually mean it.

words Julia Manning layout Kallen Kramer

entertainment

Aug 09

p7

I don’t want a reason any more about the one I loveMore the one I love I don’t want a reason anythan just love songs, these musicians

Spiritual Performers dedicate their songs to something else. words & layout Eric Oatts

Needtobreathe is a Christian rock band who

broke into the mainstream world with songs like “Washed

by the Water” & “More Time.” Different than a typical Christian rock band, lead singer Bear Rinehart’s soulful voice mixed with the ensemble makes for a performance with hints of blues, gospel, and even bluegrass. The band will

be in town at People’s Court on Aug 24th, a day before their new album, “The Outsiders” , is released.

Daddy was a preacher she was his wife just tryng to tmake the world a little better you know shine a light. Even when the rain comes Matisyahu even when the floods start rising even when the storm comes I am washed by the water even when the earth crumbles under my feet even when the ones I love turn around and Trevorall Hallthat I have and your all that I need each Your and every day I pray to get to know you please I want to be close to you yes Dave I’mMatthews so hungry Band you’re like water for my sould when it gets thirsty without you there’s no me you’re the air that I breathe sometimes the world is dark and we’re all notes in His eternal song God will finally be dropping his new

studio album on Aug 25. News of this date comes after several different proposed release dates over a severalmonth period. Most people know Matisyahu as the Hasidic

jew that is a great beat-boxer and recorded “King Without a Crown”. Matisyahu references God, and bettering one’s self in almost all of his songs and lyrics, and his new album, “Light” will hopefully be no exception.

Provided/Trevor Hall

launched a new, self-titled

album on July 28th. The new album features heart-felt lyrics and guest appearances from Colbie Caillat and Matisyahu.

Hall credits his father as one of the factors that led him

to become a musician, as he was a drummer . Instead

of the typical high school experience most people have, Hall attended an international boarding school in California

called Idlywild School for the Arts, where he studied classi-

cal guitar. During his senior year he was signed to Geffen Records, and released an EP album in 2004. One of the

more notable songs recorded by Hall, “Other Ways”, appeared on the Shrek the Third sound track in 2007.

Hall has toured and performed with many big names

such as Colbie Caillat, The Wailers, Steel Pulse, Ziggy Marley, and has opened for the likes of Jason Mraz and Ben Harper.

Geffen Records dropped Hall in 2008, but later that year

he still released an acoustic album entitled “This is Blue”

with percussionist, Chris Steele, who is now his tour manager.

Hall never gave up hope after being dropped from Gef-

fen, and signed with Vanguard records, which produced the latest CD (pictured at right).

All of Hall’s songs have meaningful lyrics, referencing

different aspects of spirituality, self-enlightenment, and just love for music and life. A pilgrimage to India changed Hall’s

Although not

perspective on many things and the songs on his new al-

typically viewed as “spiritual”, Dave Matthews never fails to

To truly understand the free-spirit message of Hall, one

Matthews told a reporter in the late ‘90s that he didn’t be-

scribe his style of playing, with acoustic, reggae, and rock

atheist, christian, agnostic, or really anything. One thing

Marley, Björk, Ben Harper, and Bob Dylan.

released in early summer is a hit. The band comes to Des

in need. He has given to and helped such charities as

of faithful fans.

bum definitely reflect that.

reference God in at least some of his lyrics. Even though

needs to listen to the new album. No single genre can de-

lieve in God, it is not known if the lead singer is truly an

sounds, with some of his biggest influences being Bob

that is for sure, though, is that the new album the band

Trevor has also always been one to give to those

Moines on Sep 25th, where they will perform for thousands

Information from langerado music festival website.

Aug 09

fashion

peace out. words & layout

p8

Kelly McGowan

Peace signs. Lately they have been on everything: bags, jewelry and most of all T-shirts. This

trend is huge, and peace is a great thing to promote, so the B&W found organizations who sell clothing with the profits going directly to fund humanitarian efforts, not just your favorite store.

ONE

The common threadz orphan collection sells T-shirts de-

signed by orphans in need of support in Africa. All T-shirt

proceeds provide meals for orphans and just one purchase feeds a child for a whole month. To learn more,

or make a purchase or donation, visit www.common-

ONE is an advocacy organi-

threadz.org

zation founded by Bono and

other campaigners that over 2 million people work with to speak out against extreme

poverty and preventable diseases. Members of this group

hold world leaders to the com-

T-shirt design by Thatdo Zonndi, an orphan from Obanjenie, S. Africa

mitments they have made to fight these problems. They sell a large selection of T-shirts

and accessories, all made with earth friendly manufacturing.

The T-shirts are made from 100% African cotton in Lesotho and $10 from each pur-

chase will benefit the ALAFA (Apparel Lesotho Alliance to

Fight AIDS) Fund. Apparel is Provided/ Joe Crimmings

available at www.ONE.org.

Steve Williams ‘10 Becoming familiar with ONE

I went to a concert back in like 2005 at the Iowa State Fair. I saw a bunch of people wearing these T-shirts that said ONE, so I asked them what it was all about. They explained it to me and then I signed the declaration on the Web site. From there, I started talking to a few different people.

What is ONE?

ONE is explaining that one more letter, voice, [or] person can make a difference. Not many high school students are aware of the future that we have in our hands.

Spreading awareness

I wear [my ONE shirts] when I am around a big group of people in public or running around town or biking. Also, I wore [them] in my senior pictures.

More than a fashion statement

By donating $25 to common threadz, you pro-

vide education, clothes, medical aid, and nutrition to an orphan for a month. You receive monthly

updates on a child you support, including pictures

videos and letters. Zac Folk, who works with common threadz, said they will be in Africa for the next few months documenting children for the sponsorship program.

Last summer, I got to meet Mr. and Mrs. McCain. Mrs. McCain is a huge support of ONE. That was an awesome experience. If anybody is interested, they can always get a hold of me too. ONE has some awesome opportunities.

The “peace sign disease”

One if my good friends and me actually had a discussion about the whole “peace sign disease.” One person has it and it spreads pretty quickly. I think many people don’t actually understand the meaning of the peace sign or the history of it at all.

Opinion on the peace sign

The only peace sign I ever wore was the “peace, love and tailgating.” The peace sign is just a trend and I don’t believe there are many people all about peace. Most of the people buy them at target or wherever else. Plus the money is not going to anything. I think that is kind of annoying.

all commonthreadz photos provided: commonthreadz.org

Sleep much? health

Aug 09

p9

Getting a good night sleep is hard for any teenager; with the combination of practices, homework, work, all while still trying to maintain a social life. Staying up late and waking up early for days on end seems to have become the norm. However the sleep rituals you make now will either help or hurt you as you get older. It’s not just drowsiness during the daytime either, there can be serous risks to your health if you start shortchanging yourself of the seven to nine quality hours of sleep needed.

According to an Institute of Medicine report in 2006, people who get less than seven hours of sleep a night, are more prone to

obesity. A lack of sleep changes

Bad food choices. According to a study in the Journal of Clinical Sleep Medicine, people who

hunger hormones which makes ghrelin, the hormone that stimlates appetite, increase.

sleep apnea or

suffer from obstructive

not enough sleep have diets higher in cholesterol, total fat and total saturated fat.The study also found that women are more affected than men.

If you sleep five or fewer hours a night and you’re a female, you are 45 percent more likely to have a

heart attack

. This is if your poor sleeping habits don’t change over time.

Waystohelpyousleep!

1

Practice good sleep rituals. The key is normal sleep and wake times! It’s harder to break bad habits if your start having irregular times of sleep the younger you are. The bedroom needs to be for sleep and only that. Meaning computers and TVs should be completely off when its time to sleep, because the light tells our brains “it’s daytime!” and makes if harder to enter the REM Cycle (different degrees of sleep.)

2

3

EXERCISE! A morning or evening workout helps your get the slowest waves of sleep, meaning you are more likely to stay in a deep sleep. Although President of the American Academy of Sleep Medicine, Mary Susan Esther, advises not to have a “vigorous workout” right before you go to sleep.

May be more prone to depression. Adolescents who run on fumes are reported to have more distress, depression and alcohol use. High school students were even reported to have

lower self-esteem.

Seperate school/work and sleep. You want to separate all of your day-to-day stresses before sleep. Medical director of Sleep Health Centers in Boston advises that you take at least 15 minutes to break away from the day’s stress before sleep.

If you must write down the things you need to worry about, and do your best to forget about them before sleep. Going to sleep thinking about all the things you must do the next day will cause you to wake up more frequently during the night.

4

Having problems with sleeping? Talk to your doctor. If you cannot get as much sleep as you need and start to notice it is affecting you during your day-to-day activities see a sleep specialist.

Picture provided by Jules Jain

words & layout Brennan Winget

feature

Aug 09

p10

Swim.Bike.Run.

Juniors Lincoln Eppard and Hank Mandsager occupy their summers training for and competing in traithlons words Kelsey Kruse layout Julia Manning

Provided/Neil Mandsager

Junior Hank Mandsager endures the biking portion of the Junior Nationals Triathlon in Colorado Springs, Colorado on August 8.

Diving into the cold water, legs kicking

rapidly, arms flying, elbows knocking with

those too close, the 1500 meter swim be-

gins. Next it is out of the water and onto the

“Training alone is great. You set your pace

and don’t have people there distracting you

and Eppard feel accomplished. Mandsag-

The boys also differ as far as favorite

him through a Web site. “Everybody had

knowing you put everything out there on

like biking the most. It is my best discipline

give us our weeks worth of workouts on

from your goal,” Eppard said.

portion of the race goes. Mandsager said, “I

of sweat start to drip down his face. Then,

and I enjoy the technical challenge required

off the bike and onto two feet, he begins

pacing himself for a 5 kilometer run. Finally,

When a race is over, both Mandsager

training itself.”

bike for junior Hank Mandsager who pedals

hard and fast for 40 kilometers, as droplets

is 9 out of 10 times more important than the

in racing on a bike.”

The swim is Eppard’s favorite. “Even

Mandsager’s workouts were given to

their own account and our coach would

er said, “After the race is the best feeling, the course.”

Eppard agreed, “The feeling is indescrib-

Sunday night,” Mandsager said. “We also

able once you’ve finished because you feel

wards the end we moved up to three, four,

training you’ve done is worth it, and you

had practices two times a week, except to-

with everything he has, Mandsager sprints

though it’s my worst of the three, I like it be-

three components to a triathlon, the three

the lake and go for a swim?” Eppard said.

boys are working towards, the race.

mom, also a triathlete. “She is pretty active

sager’s and Lincoln Eppard’s summer.

helping them in the run portion of the tri.

ness and apprehension. I go over my race

and kept me doing them. She is a great

part of a triathlon team with 13 others rang-

swim team which he said helps him be-

to do.” Mandsager said. Eppard also gets

towards the finish line. Swim, bike, run: the words that made up juniors Hank MandEppard trains alone, while Mandsager is

ing in ages from 14 to 19. Mandsager said

when training with a team, “It is easier to train hard. You see your teammate ahead

cause, seriously, who doesn’t like to jump in

Both boys can credit cross country to

Mandsager is also a member of the school

cause of the workout it provides. Eppard sees it differently and swims on his own.

According to Eppard his training sched-

or five practices.”

like you’ve completed so much, that all the

All of this training leads up to what both “Before (a race) is a mixture of nervous-

plan in my head and focus on things I need nervous before a race, and said he always

and she got me started with all my sports

training partner and was a very strong triathlete when she competed,” he said.

Friends and self-motivation keep Ep-

pard going, as well as setting goals for reach them. “Triathlons are different. If it

As far as the different races go, Mand-

ule is as follows, “Sleep, train, nap, train,

sager preferred the Hy-Vee Triathlon,

However, Eppard has a different opinion.

again,” Eppard said. “Recovery and sleep

Creek Triathlon.

and the next day you get to do it all over

Mandsager finds inspiration from his

prays that his transitions go smoothly.

of you so you just bust your butt to try and catch up.”

look forward to doing it again.”

where Eppard said his favorite was the Big

himself and seeing how much it takes to

was easy, everyone would be doing it.” Eppard said.

sports

Aug 09

p11

Striding to the Podium The Girls Cross Country team strives to reach their goal words Matt Knoedel layout Julia Manning

Snow flurries scatter through the freezing air, and with

each inhale, junior Ashlee Hulbert can feel her lungs tighten

while a burning sensation surges through her body. While most can hardly bare the trek out to their cars and back

ferent types of workouts to do each day,” Hennes said, “but the members of the team are responsible for determining their own goals and needs as athletes over the summer.”

One of the goals the team has as a whole is to reach

into school during the tough Iowa winters, Hulbert trains

the podium at state. Six of the seven varsity runners: Anna

is about nine miles a day, outside. “Although it was miser-

Amber Clock, and Alyssa Eaves are all returning from the

for cross country by running 58-65 miles per week, which

able to run through several snow storms, it’s paid off,” Hulbert said, “I think it’s made me both physically and mentally tougher.”

As if Iowa winters were not enough, Hulbert also con-

quered the grueling heat and humidity of the summers, training virtually everyday. As a part of this training, she

decided to compete in several races. One of the more popular races, the Dam to Dam, is a 5 km (3.1 miles) road

Belner, Brittany Trow, Ashlee Hulbert, Jordan Sandquist, state meet last year. This strong returning group of runners

and the desire to win will hopefully translate into a high

place at the state meet this year. Hulbert thinks they are definitely in contention to reach their goal. “Hopefully this year our burning desire for one of those spots [on the podium at state] will translate into a great performance at the meet,” Hulbert said.

Another key to reaching their goal is to stay healthy.

race in downtown Des Moines. Races such as the Dam

Eaves knows that an untimely injury can put an end to the

as good speed or hill workouts depending on the race,”

we’re going to have to push each other and train harder,

to Dam further honed her racing skill. “I like to use them Hulbert said.

Hulbert, along with the rest of the cross country team

have been putting in the miles and completing the workouts to readily prepare themselves to reach their goals for

the season. “When it comes to hard workouts and meets,

we’re able to focus on the task at hand,” Hulbert said. Optional off-season workouts started the week after school

season. “To get on the podium at state this year, we know but mostly be smart about our health,” Eaves said.

If the team stays healthy and continues to work hard,

they could secure that spot on the podium which has eluded them for the past few years.

(Top Ten at State Last Year) 1 2 3 4 5 6 7 8 9

was out. The team met every weekday in August to do

off-season workouts, being either in the early hours of the

morning or scorching hot hours of the afternoon. Junior Alyssa Eaves is a returning varsity runner from last year who

endured these off-season workouts. “Summer practices Provided/ Hulbert Family

Ashlee Hulbert competes in a small 4k race over the summer. She used the race as a hill workout in preparation for the upcoming cross country season.

(

us that we get out of the season what we put into the summer training.”

Coach Pat Hennes is proud of the work the team has

A look ahead at the competition going on next month...

5.30 pm

jv/v @ hoover

Boys Golf 3.30 pm 1 jv/v @ jester park

Football 4

7.30 pm

vs. souix city east

Ames Urbandale Waukee Ankeny

10 Valley

been putting into their workouts. “I post suggestions for dif-

September Sports:

Swimming & Diving 1

aren’t mandatory,” Eaves said, “but the coaches always tell

Dowling Catholic Iowa City High Iowa City West Johnston Pleasant Valley

) Girls XC 5.00 pm 1

Boys XC 5.00 pm

Volleyball

jv/v @ SEP

3

12.00 pm

4.45 pm 10

8

jv/v @ ISU course.

1

7.30 pm

@ hoover

3.30 pm

7.30 pm 11

5

5.00 pm 15

1.00 pm 14

7.30 pm 18

4.45 pm 10

6.00 pm 14

6.30 pm 14

6.00 pm 22

3.30 pm 25

7.30 pm 25

TBD 19

4.30 pm 24

7.00 pm 22

6.00 pm 29

9.00 am 29

8

6.00 pm

jv/v vs. ames. jv/v @ valley

jv/v vs. marshalltown jv/v vs. dowling catholic

8 jv/v @ jester park

@ briarwood golf course

@ indianola country club @ otter creek golf course

vs. hoover @ marshalltown vs. urbandale

jv/v @ Pella course jv/v @ walnut ridge jv/v @ pickard park

jv/v @ walnut ridge jv/v @ valley southwoods jv/v @ pickard park

7.30 pm

vs. ames @ valley @ ankeny

7.30 pm 29

vs. dowling catholic

backpage

Aug 09

p12

World Of Warcraft What is WoW?

words & layout Eric Oatts

World of Warcraft is one of the most played online games in the world, with over 8 million players. It’s a game that allows players to create a character and begin an endless journey of quests, battles, dungeons, and much more. Every character is different, as a player chooses between ten different races (such as humans, orcs, and blood elves) and ten different classes (such as druids, paladins, priests, and rogues). It is a game that could take days, even weeks to explain in detail everything that is possible to do in it, but there are a few points that everybody should know about the game.

1

Online Play--

2

Leveling up The more one plays WoW, and the more they complete quests, battle other charachers, etc., the more experience points (XP) they gain. After gaining so much XP, a character gains a level, and the higher level one is at, the harder it gets to level up again. There are 80 levels possible to be achieved, but just because a character reaches level 80 doesn’t mean the game is over. In fact the game is far from over, as there are quests, raids, and battlegrounds that only level 80’s can participate in.

3 4

Since WoW is an online and interactive game, and there are millions of players online at a time, Blizzard Entertainment, the creaters of World of Warcraft along with other games, created over 200 different “realms” that characters essentially live in. Within these realms players can interact with each other by talking to each other with a chat tool, battle each other, join each other in quests, and start guilds.

--

Gear -- Aside from leveling up a character, obtaining new “gear”

is another way to improve and gain respect in WoW (gear includes weapons, armor, and the like). There are four different classes of gear: common, uncommon, rare and epic.

Expansion packs WoW is available for around $20 for the game itself, but to play more and keep leveling up a character, one needs to buy expansion packs, and pay a monthly fee of $10-15 . “The Burning Crusade” is the first, and allows players to reach level 70, and a second e.p., “Wrath of the Lich King” allows players to reach the coveted level 80.

--

Why do you play? (or why did you stop?)

RJ McGrew ‘ 12 L.26 Orc Rogue

“I don’t play anymore because its too expensive. I couldn’t afford WoW and gas at the same time. I was more of a noob, but I could have been good.”

Leah Bowman ‘ 11 L.71 Troll Rogue

“I quit playing because I started spending too much time becoming more preoccupied with what was happening in the game rather than what was happening in real life.”

Cody Jacobsen ‘ 12 L.80 Blood Elf Rogue

John Timmons ‘ 12 L.80 Blood Elf Paladin

“I play WoW to defeat the Lich King and bring peace to Kalimdor. And for how good I am, on a scale of 1 to ten, I’m a 12.”

“I play WoW Because it is my duty as one of the few blood elves to regain the vast powers we once commanded and to defend the lands of Azeroth. .”

®2009 Blizzard Entertainment. All rights reserved.