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It's time to give credit where credit it due.
Each week, Coaching Distance will shine the spotlight on an exceptional high school distance program. This week's featured team is West Liberty-Salem HS out of West Liberty, Ohio
WEST LIBERTY-SALEM HS
Ohio Division III
THE COACH
Ann Vogel
Head Girls Cross Country Coach
Girls Distance/ Sprints- Track & Field
ABOUT COACH VOGEL
With nearly three decades of experience, Ann has a been the coach at her alma mater, West Liberty-Salem HS, since 1992.
When asked what she enjoys most about coaching, Ann replied, "My list of things I enjoy about coaching is long, but I love seeing the sense of accomplishment on my athletes' faces when they achieve their goals. I also love the lifelong connections and relationships that are made with my athletes and their families."
THE PROGRAM
BACKGROUND
Coach Vogel wrote, "Our boys cross country team was founded in the early 1970's and won 4 state titles (1977-80) under Coach Ken Lehman. Our girls cross country program started in 1980 and we won our first state title in 2020. Our girls track and field program won it's first team state title in 2019. It was the first girls team state title in our school's history. We had everyone coming back from the 2019 team in 2020, but unfortunately the season was cancelled because of the pandemic. We went on to win our second track and field state title in 2021. "
CROSS COUNTRY
2021 HIGHLIGHTS
Conference Champions
District Champions
Regional Champions
5th Place OHSAA DIII State Meet where Megan Adams (Runner-Up in 18:22) and Ashley Yoder (20th in 19:10) both earned All-Ohio honors.
TRACK & FIELD
2021 HIGHLIGHTS
Conference Champions
District Champions
Regional Champions
2021 STATE MEET RESULTS
OHSAA DIII Team State Champions
State Champions 4x200m relay (Kaylee LeVan, Grace Estes, Madison Bahan, Emily Hollar)
State Champions 4x400m relay (Bahan, Estes, Hollar, Katelyn Stapleton).
Seven athletes earned All-Ohio honors in nine events: Madison Bahan, Grace Estes, Kaylee LeVan, Katelyn Stapleton, Megan Adams, Emily Hollar, Lilly Weaver and Ashley Yoder.
THE WORKOUTS
Coach Vogel's Favorite Workouts
Regarding her favorite workouts, Coach Vogel replied, "I love the benefits of 800-1200 meter intervals with equal active recovery time for cross country. For track, Flying 30's (speed development). It really develops strength and good running form, and the athletes love to spike up and pretend they're sprinters."
CROSS COUNTRY TRAINING
SAMPLE WEEK
Coach Vogel replied, "Most of my workouts I use come from other coaches. I love Scott Christensen and Jay Johnson."
MONDAY- Form Drills, Long Run or Progression Run. On our long run days, we do some 800 pace strides before the run + Strength or Weight Room
TUESDAY-Threshold + some 200's faster than race pace or Recovery Run with strides
WEDNESDAY-Form Drills, 800's-1200's intervals + Strength or Weight Room
THURSDAY - Form Drills, Recovery Run with strides
FRIDAY - 1 mile + 1x400m fast, then 2-3 miles easy
SATURDAY-Race or a workout.
SUNDAY-Yoga and Bike ride, swim or brisk walk
TRACK & FIELD TRAINING
Ann replied, "Because of our schedule, our training varies from week to week in track. We do a long run every 10 days, V02 Max pace work from 800-1600m, Scott Christensen's Special Endurance 1 and 2 workouts, Speed Endurance and Speed Development. We are also in the weight room three days a week pre and early season and twice a week during the regular season."
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