State Champs

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 ENTERTAINMENT FEATURE 3 New Revenue Tax 7 Inspired artists 10 Marathon atheletes Community votes on new tax Trevor Hall and others compose The rigor and motivation of mara- proposal about more than romance thon training Recreation complex Vote turns down new complex due to expense OPINION FASHION SPORTS 4 Pants 8 Promoting real peace 11 Cross country Philip Mortens rants about pants Summer practice pays off Shirts that make a difference rather index Free Tibet! than displaying a popular icon September calendar Ridding the country of ignorant Don’t miss this fall’s events Americans DOUBLE TRUCK HEALTH BACKPAGE 5/6 STATE CHAMPS 9 Sleep effects 12 World of Warcraft Softball team finishes the season New information about sleep may Gamers unite online with big wins encourage an earlier bedtime i

STAFF EDITORS IN CHIEF SUB-EDITORS Julia Manning Catherine Caracci Brennan Winget JM CnewsC BlifestyleW Philip Mortens Kelsey Kruse Kallen Kramer opinion feature layout PM KK KK Eric Oatts Matt Knoedel EentertainmentO MsportsK Lauren Gehrke managing Kelly McGowan Dwight Lykins LG KfashionM DonlineL Aug 09 news 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. School Board member Tyler Buller sees that approving the RPS would benefit both the taxpayers and the district. feels important to point out that is not a tax increase, Mithelman said that it did not make sense to him for If this was not approved Buller says that it would increase because that is a really common misconception. the school to go into more debt when paying for construc- the likelihood of the district needing to bond for future con- Johnston parent and citizen Todd Mithelman feels that tion projects when this money could be given for this struction projects. If it is not approved, the district still gets the money would be more useful spent on construction exact purpose. the money but they are not allowed to spend it on things than paying off debts. Both Buller and Mithelman agree that it would be ben- outlined in the RPS. “I think it’s important to pay off money that we owe,” eficial to approve the RPS at the vote, that way it would “The most likely “no” vote is someone who thinks this Mithelman said. “But if we don’t use the money (for con- prevent property taxes from going up and the district hav- is a tax increase, which is NOT correct,” Buller said. He struction) property taxes may have to be raised.” ing to take out a bond. Residents turn down recreation complex words & layout Catherine Caracci ing to a flyer they distributed. The committee also believed that the Johnston residents turned down a pro- additional soccer and softball fields would posed $19 million recreation complex, be beneficial to the growing population. which required a 60 percent approval rate Foutch disagreed. “I think that right now, to pass. we have enough soccer fields, although we The proposed complex, which would may need more in the future,” she said. “I have cost residents $16 million in taxes, just don’t think this is the right time.” featured soccer fields, tennis and sand Lisa Cooper, who worked on the com- volleyball courts, softball diamonds and a mittee to promote the complex, was not skate park inside 125 acres. surprised about the result of the vote. “I did Ultimately, 55 percent of voters opposed feel at the time that it was definitely needed the plan, including Meg Foutch, who has but would be a hard sell to the community, three children in the district. “The complex simply because of the cost of the project was too much money for the economy right during a recession,” she said. “Johnston now,” Foutch said. has demonstrated in previous votes that Foutch also believed that the fact that there is a lot of conservatism in the commu- a pool was not included in the plan was a nity, and this was just another example.” drawback for many residents. Cooper does not know of any plans for However, some residents supported the a future complex. “It would require purchas- idea. A committee was formed, which dis- ing a large amount of land, such as what Provided/David Lindeman tributed flyers and set up a web site to pro- was available at this time, and this opportu- Johnston residents voted against a proposed recreation complex, vide additional information to voters. nity may not present itself again,” she said. which would have been located south of NW 70th Avenue and west of One of the reasons the committee cited “It would have to be another 6 months be- NW 100th Street. The sports complex would have included additional for building the recreation complex was fore another referendum could be held in soccer fields, softball diamonds, tennis and sand volleyball courts and a skate park. The vote for the complex took place Aug. 4. “lack of community gathering space com- any case.” pared to other cities in the metro,” accord- The complex vote took place Aug. 4. Aug 09 opinion 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 Philip Mortens/B&W can try and look stylish in our acid washed, paint stained, it begins to become clear that they are not a solid piece of looks like was pulled out of the dumpster behind your lo- massacred jeans, all with the low-rise boot cut? It just clothing, as many would expect. cal paint and razor blade store, these jeans are still being doesn’t seem intelligent to judge someone by his or her They are riddled with holes, tears, rips, and all sorts of bought. fabric to skin ratio, but that’s not the worst thing about the gashes. Many pairs look like they have been through hell Why is this? Are we so blind to our ambition of having jean market. and back just to reach that cold December day. people think we’re sexy, or attractive, that we’ve gone far Before the story continues, just take a moment and However, that is not the case at all, far from it. The ma- enough to wear clothes that at one time would have been imagine its an average December day, Its cold, the winds jority of these pants were abused long before eager buyers said was the mark devil. Its blasphemy. blowing, there’s generally snow falling to the ground. shopping at an overpriced clothing boutique found them. Next time that you decide to get some jeans, please. Now go ahead and take a walk down our main hall- 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 way at JHS, take notice of the broad spectrum of clothing this jean abuse. Everywhere you look you see people with that looks new. You’ll feel a lot better wearing jeans that people are modeling. holes here, and holes there, and in many cases, holes you’ve desecrated yourself due to use than by the ones the Your average high schooler will be showing off the latest where they shouldn’t be. little sweatshop workers destroy for you at $80 a pop. But denim fashion. But if we zoom in on these denim disasters, Despite the fact that people are modeling clothing that regrettably the majority of America just wont listen. Ignoramus anonymous: Insight to the “American” way of life and benightedness words & layout Kevin Hu what we believe, and that is easy to manipulate. Before China occupied Tibet, the United States did not even care “Free Tibet!” so much as to recognize Tibet as an independent coun- The issue of Tibet is very controversial; Nevertheless, try. Once under Chinese rule, the State Department of the it illustrates a very irksome trait of the people in America: U.S. labels Tibet, “Strategically and ideologically important. ignorance to international issues. We as Americans live in Since the independence of Tibet can aid the fight against a bubble, free of worrisome issues and outside information. Communism, it is of our interest to recognize it as indepen- Ask yourselves how gullible you really are. You’re probably dent rather than regarding it as belonging to China.” thinking, “not very much,” but the truth of the matter is, how The American population needs to be more independent many sources did you confirm in your last history paper and less engrossed towards the media. Ironically coming for accurate information? Did you double and triple check from a media source, this message isn’t attacking the me- all your data? Probably not. What we know is what we be- dia. The United States of America is practically built on the lieve. Is this right though? More importantly, why does our power of free speech, and power to the people. But this country feed off propaganda and memes so easily? Is it be- doesn’t necessarily mean free media is good media. cause we are all so gullible? Consumed in our own lives? Don’t get me wrong. I’m not saying we’re getting false To clarify the issue of “freeing” Tibet, The People’s Re- information. The other day, while I was wasting time on public of China invaded and assumed administrative con- such sites like Youtube and Flickr, I stumbled upon a very Illustration/Fred Shen trol over Tibet in the 1950’s. During the late 50’s and early pro-democratic video that displayed Chinese news feeds, 60’s, China and nearby areas experienced severe famine to the press, stating, “We are willing to be part of the Peo- of the People’s Republic of China beating Tibetans. One and Tibet reports that deaths due to starvation and violence ple’s Republic of China, to have it govern and guarantee to clip claims that the movie was shot in Tibet, where police under Chinese rule has been recorded at approximately preserve our Tibetan culture, spirituality and our environ- were beating civilians mercilessly. I would’ve been moved 1.2 million. Tibetans are denied basic rights, and denied ment.” by this film if it weren’t for my knowledge of Chinese being rights to self-determination, freedom of speech, assembly, The power of the American press has more power than able to confirm that the subtitles were horribly translated, and other rights we Americans share. So why don’t we free one would ever think. Whatever is posted in the Associ- not to mention it wasn’t in Tibet, it was in Nepal. Tibet? ated Press can and will hit hundreds of papers across our Check your facts, open up your eyes to the bigger pic- Because Tibet is happy where it is. country by the next morning. Also, the entire world watches ture. Just because you see something on TV or YouTube The Dalai Lama himself has even issued a statement American news as well. What the western world hears is does not make it fact. Aug 09 double-truck p5/6 photos by Faisal Alabsi and Jordin Robinson

[State champions. Only two girls’ teams Cinderellain the history of Johnston have achieved the title. Most recently, the softball team battled finds herthrough a shaky start, conquered many ranked teams, and used their hard work, talent, and confidence to win the state’s most SLIPPERNO elite prize.] pressure With any sport, and any team, the beginning of the sea- a really successful season.” accomplishing MADISON THOMPSON‘10 son calls for the holes left by the graduating seniors to filled, Those main goals being: win conference, make it to state, goals while a new opportunity for those to step up and take their and win state. The season began a little rocky; at one point Since a young age, most competitive athletes dream of the outcome, which helped with our confidence. We all knew place is granted. It was no different with this team, the se- they were 6-5. The team hit some bumps along the way, winning a state championship, while only a select few have we could beat them, it was just another game.” niors remained willing to lead the way, and shape the young and also failed to win conference, but when it came to their the opportunity of being crowned the best. After beating An- Thompson had some of the same feelings. “Yes I was team into a success. Although the extent of their success, post-season run they were confident and ready to take on keny 2-1 in their regional semifinal, the girls began focus- nervous, but I’m not sure how nervous. The night before we many were unsure. “I didn’t think we’d start off very good their ranked opponents. While being un-ranked throughout ing on their regional final game against third ranked East, were all talking and we just knew we were going to kill them because we were young, and had a lot of spots to fill. Then the season might have brought other teams down, this team knowing the stakes were high and this was their chance to and we didn’t think it was going to be close. It wasn’t cocki- I thought we would continue to get better, but I didn’t think used it to their advantage. “I am so thankful that we were continue a successful post-season run. “I was pretty ner- ness, it was just positive thinking, we weren’t supposed to state championship. I thought we would surprise a lot of un-ranked! I don’t think we would’ve had as much deter- vous for the East game,” shortstop senior Abby Sonner said. win but we knew we were going to. Coach said before the “...we weren’t supposed teams with how well we did but not that well,” senior third mination if we would have been ranked high,” junior center “I remember in the 8th inning, we had 2 outs and they had game…it’s going to happen no matter what.” to win but we knew we baseman Annie Gray said. fielder Jordan Sandquist said. “We had nothing to lose, we runners on 2nd and 3rd and one of the sophomores hit a Like they say, the coach is always right. The girls captured Coach Todd Merical, who was going into his seventh were never nervous, and we beat every ranked team we were going to.” 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 year coaching at Johnston, wasn’t sure what to expect ei- played---it really helped us be fearless.” KAYLA ROSS ‘10 it, catch it!’” of the game, the celebration began with Abby Sonner run- ther. “We lost a lot of seniors and we didn’t know what to Junior pitcher Kari Ross agrees, “(Being un-ranked) The girls beat East 3-2 after going into extra innings, winning out to pitcher Abbey Wilmes and starting a dog pile with With accomplishing the state title, the girls have set an expect at those positions but I was hoping we’d peak at the made it so much better, and everyone was looking past us ning them a state tournament berth. They beat Cedar Rap- the rest of the girls joining in, while everyone’s emotions example for other teams within our district and engraved end of the season.” so we had no pressure at all, we could just play our game. ids Jefferson 4-1 in their first round game, which allowed were running high. “It was unreal, everyone was so happy. It hope in many athletes minds-- the power of dreaming big. Others were unsure as well. “This year I felt was differ- We just kept saying through the championship that we had them to advance to the semi-finals where they beat Sioux was just unbelievable,” Kari Ross said. “My favorite memory “I think anytime you achieve success in one sport it helps ent, I felt we had more inexperience because the team as absolutely no pressure, I think it really helped us relax and City East 5-1. That left cross-town rival Waukee as the only 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 a whole was younger,” junior catcher Kayla Ross said. “I stay focused on the game.” “...everyone thing standing in their way of the state title. Going into the 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 thought if we accomplished 2 of our main goals it would be overlooked game, the girls were outfitted in the same apparel they had many people get to experience and it was really cool.” happen it shows it’s possible. It let’s everyone know you us, and it was been wearing through all the post-season games, as well The Ross twins’ dad and athletic director Gary Ross don’t have to win conference to win state, it’s working hard an amazing as having their hair identically braided. They also listened agreed the moment was special.“ Any time you see coaches and playing well at the same time. Winning breeds success, team feeling that to the same two songs on the bus ride to the game, “I Gotta and kids having success at that level you feel good for the and it helps everyone else.” Feeling,” and “Don’t Stop Believing.” Through everything kids, you know what they’re experiencing and they’ll have Through grueling hours of practice in the heat of the pulling pranks on each other. “Throughout the season we still doesn’t While the team is bound to stay friends, with the summer they had gone through, the girls remained calm and con- that forever. I think the big thing I felt as AD and as a parent, summer, while putting all their hard work and focus on the would have (a member of the team) take their (significant seem real.” ending, it is now time for them to go their separate ways and fident going into the game. “(The team vibe) was a little bit was pride.” look to the next season, or the next chapter in their lives. field, the team was able to achieve success, as well as de- other) to Beaver Creek park, and the rest of the team would ANNIE GRAY ‘09 nervous, but Coach always says a little bit of nerves means “I mean (winning state), it was a dream come true, but veloping lasting friendships. One might think being together be there spying, and we would throw things at the guy or pull Although it will come with challenges, the to-be seniors for you’re ready to play,” Sandquist said. “At the same time we I guess personally watching the girls celebrate at the mound almost every single day either at practice or games would pranks at them and (the guy) would get really confused and next year are excited and ready to take another stab at the were all so confident, we knew we were going to get it done, is something I will never forget,” Merical said. “I know what be enough time together, but the team also frequently hung worked up,” Gray said. “It was hilarious, we all joked around “I thought we championship. “We’re losing the whole infield, and that will we knew we were going to be state champs and we weren’t they have gone through to get there, and it was extremely out outside of the field. so much, and we just know each other so well.” would surprise a lot be hard, but the JV team will step up and work harder,” Kari going to settle for anything less.” gratifying. I can’t think of a better way for Coach Ward and “I thought (the chemistry) was really good, with a lot of Many teams will have sleep overs as another way to bond of teams with how Ross said. “We will push ourselves and coach won’t let us The girls had played Waukee three times already during the seniors to go out.” teams you get cliques, which we had, but no two people and increase team chemistry, the softball girls did this too, well we did but not slack, he’ll push us to be a step better and we will! the season, losing all three times. (Kayla) Ross thinks this on the team didn’t get along,” Sandquist said. “It was a lot only they slept…. on the field. “After the East game we were that well.” Coach is also eager to continue success. “It really is contributed to helping them find motivation for the champi- “The last 3 outs your mind is racing...,” Sandquist said. different from last year, we came together more and it’s a so ecstatic it was crazy, we spent the night on the field,” exciting, it’s going to be a challenge but losing the talent onship. “I was nervous the night before, we lost all 3 times “You know you have to stay focused but it’s so hard because really good thing because we were with each other every junior second baseman Madison Thompson said. “We all makes it fun, there will be a lot of competition through the before when we played them, but the day of (the state cham- you know you’re going to achieve everything you’ve ever day during the summer! It definitely paid off.” brought blankets, there were no parents or chaperones, we squad, and hopefully the build at end of this season success pionship) we all felt confident. We know their team well and worked for, and you get to hold up the number 1 and you get The girls would go out to eat all together after almost stayed up all night talking, we went and TP’d the coaches will roll into next year.” how they played, which made me feel like we could control to actually mean it. every game, along with having bonfires, dance parties, and and finally left at 6 a.m., it was really fun.” words Julia Manning layout Kallen Kramer Aug 09 entertainment p7 ISpiritual don’t want a reasonPerformers any more about the one I loveMore the than just one love songs, I love these musicians I don’t want a reason any- 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 Chris- tian 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 will finally be dropping his new even when the floods start risingstudio album on Aug 25. News evenof this date comes after when several different proposed release dates over a several- month period. Most people know Matisyahu as the Hasidic the storm comes I am washedjew that by is a great beat-boxer the and recorded water “King Without a Crown”. Matisyahu references God, and bettering one’s self in almost all of his songs and lyrics, and his new album, even when the earth crumbles “Light” under will hopefully be no exception. my feet even when the ones I loveProvided/Trevor turn Hall around and

launched a new, self-titled Trevor Hall with percussionist, Chris Steele, who is now his tour man- Youralbum on July 28th. all The new albumthat features heart-feltI have lyr- and your all that I need each ager. ics and guest appearances from Colbie Caillat and Mati- Hall never gave up hope after being dropped from Gef- syahu. fen, and signed with Vanguard records, which produced andHall credits hisevery father as one of the factorsday that led himI pray to get to know you please the latest CD (pictured at right). to become a musician, as he was a drummer . Instead All of Hall’s songs have meaningful lyrics, referencing of the typical high school experience most people have, different aspects of spirituality, self-enlightenment, and just IHall attended want an international toboarding school be in California close to you yes I’m so hungry love for music and life. A pilgrimage to India changed Hall’s Dave Matthews Band Although not called Idlywild School for the Arts, where he studied classi- perspective on many things and the songs on his new al- typically viewed as “spiritual”, Dave Matthews never fails to cal guitar. During his senior year he was signed to Geffen bum definitely reflect that. reference God in at least some of his lyrics. Even though you’reRecords, and released an EP like album in 2004. water One of the for my sould when it gets To truly understand the free-spirit message of Hall, one Matthews told a reporter in the late ‘90s that he didn’t be- more notable songs recorded by Hall, “Other Ways”, ap- 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 peared on the Shrek the Third sound track in 2007. scribe his style of playing, with acoustic, reggae, and rock atheist, christian, agnostic, or really anything. One thing thirstyHall has toured and performed without with many big names you there’s no me you’re the air sounds, with some of his biggest influences being Bob that is for sure, though, is that the new album the band such as Colbie Caillat, The Wailers, Steel Pulse, Ziggy Marley, Björk, Ben Harper, and Bob Dylan. released in early summer is a hit. The band comes to Des Marley, and has opened for the likes of Jason Mraz and Trevor has also always been one to give to those Moines on Sep 25th, where they will perform for thousands thatBen Harper. I breathe sometimes the world is dark and in need. He has given to and helped such charities as of faithful fans. Geffen Records dropped Hall in 2008, but later that year Information from langerado music festival website. we’rehe still released an acoustic all album entitled notes “This is Blue” in His eternal song God Aug 09 fashion p8 peace out. words & layout 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.

The common threadz orphan collection sells T-shirts designed 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- ONE threadz.org zation founded by Bono and other campaigners that over 2 million people work with to speak out against extreme poverty and preventable dis- eases. Members of this group hold world leaders to the com- T-shirt design by Thatdo mitments they have made to Zonndi, an orphan from Obanjenie, S. Africa 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 Leso- tho and $10 from each purchase will benefit the ALAFA (Apparel Lesotho Alliance to Fight AIDS) Fund. Apparel is available at www.ONE.org. Provided/ Joe Crimmings 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. By donating $25 to common threadz, you provide education, clothes, medical aid, and nutrition What is ONE? ONE is explaining that one more letter, voice, [or] person can make a differ- to an orphan for a month. You receive monthly ence. Not many high school students are aware of the future that we have in updates on a child you support, including pictures our hands. videos and letters. Zac Folk, who works with com- Spreading awareness mon threadz, said they will be in Africa for the I wear [my ONE shirts] when I am around a big group of people in public or next few months documenting children for the running around town or biking. Also, I wore [them] in my senior pictures. sponsorship program. More than a fashion statement 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 Aug 09 health p9

Getting a good night sleep is hard for any teenager; with the combination of Sleeppractices, 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 much?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 hunger hormones which makes ghrelin, the Journal of Clinical Sleep Medicine, people who hormone that stimlates appetite, increase. suffer from obstructive sleep apnea or 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 This is if your heart attack. May be more prone to depression. Adolescents poor sleeping habits don’t change over time. who run on fumes are reported to have more distress, depression and alcohol use. High school students were even reported to have Waysto help you sleep! lower self-esteem.

Seperate school/work and sleep. You want to separate all of your day-to-day stresses before sleep. Medical director of Practice good sleep rituals. The key is Sleep Health Centers in Boston advises that you take at least normal sleep and wake times! It’s harder 15 minutes to break away from the day’s stress before sleep. to break bad habits if your start having If you must write down the things you need to worry about, irregular times of sleep the younger you 3 and do your best to forget about them before sleep. Going to are. The bedroom needs to be for sleep sleep thinking about all the things you must do the next day will and only that. Meaning computers and cause you to wake up more frequently during the night. TVs should be completely off when its 1time to sleep, because the light tells our brains “it’s daytime!” and makes if harder to enter the REM Cycle (different degrees of sleep.) 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 activi- EXERCISE! A morning or evening workout helps your get 4ties see a sleep specialist. the slowest waves of sleep, meaning you are more likely to stay in a deep sleep. Although President of the Ameri- can Academy of Sleep Medicine, Mary Susan Esther, advises not to have a “vigorous workout” right before you Picture provided by Jules Jain 2go to sleep. words & layout Brennan Winget Aug 09 feature 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 “Training alone is great. You set your pace is 9 out of 10 times more important than the When a race is over, both Mandsager rapidly, arms flying, elbows knocking with and don’t have people there distracting you training itself.” and Eppard feel accomplished. Mandsag- those too close, the 1500 meter swim be- from your goal,” Eppard said. Mandsager’s workouts were given to er said, “After the race is the best feeling, gins. Next it is out of the water and onto the The boys also differ as far as favorite him through a Web site. “Everybody had knowing you put everything out there on bike for junior Hank Mandsager who pedals portion of the race goes. Mandsager said, “I their own account and our coach would the course.” hard and fast for 40 kilometers, as droplets like biking the most. It is my best discipline give us our weeks worth of workouts on Eppard agreed, “The feeling is indescrib- of sweat start to drip down his face. Then, and I enjoy the technical challenge required Sunday night,” Mandsager said. “We also able once you’ve finished because you feel off the bike and onto two feet, he begins in racing on a bike.” had practices two times a week, except to- like you’ve completed so much, that all the pacing himself for a 5 kilometer run. Finally, The swim is Eppard’s favorite. “Even wards the end we moved up to three, four, training you’ve done is worth it, and you with everything he has, Mandsager sprints though it’s my worst of the three, I like it be- or five practices.” look forward to doing it again.” towards the finish line. Swim, bike, run: the cause, seriously, who doesn’t like to jump in All of this training leads up to what both Mandsager finds inspiration from his 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 words that made up juniors Hank Mand- Both boys can credit cross country to “Before (a race) is a mixture of nervous- and she got me started with all my sports 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 Eppard trains alone, while Mandsager is Mandsager is also a member of the school plan in my head and focus on things I need training partner and was a very strong tri- part of a triathlon team with 13 others rang- swim team which he said helps him be- to do.” Mandsager said. Eppard also gets athlete when she competed,” he said. ing in ages from 14 to 19. Mandsager said cause of the workout it provides. Eppard nervous before a race, and said he always Friends and self-motivation keep Ep- when training with a team, “It is easier to sees it differently and swims on his own. prays that his transitions go smoothly. pard going, as well as setting goals for train hard. You see your teammate ahead According to Eppard his training sched- As far as the different races go, Mand- himself and seeing how much it takes to of you so you just bust your butt to try and ule is as follows, “Sleep, train, nap, train, sager preferred the Hy-Vee Triathlon, reach them. “Triathlons are different. If it catch up.” and the next day you get to do it all over where Eppard said his favorite was the Big was easy, everyone would be doing it.” Ep- However, Eppard has a different opinion. again,” Eppard said. “Recovery and sleep Creek Triathlon. pard said. Aug 09 sports p11 Striding to the Podium The Girls Cross Country team Snow flurries scatter through the freezing air, and with ferent types of workouts to do each day,” Hennes said, “but each inhale, junior Ashlee Hulbert can feel her lungs tighten the members of the team are responsible for determining strives to reach their goal while a burning sensation surges through her body. While their own goals and needs as athletes over the summer.” most can hardly bare the trek out to their cars and back One of the goals the team has as a whole is to reach words Matt Knoedel layout Julia Manning into school during the tough Iowa winters, Hulbert trains the podium at state. Six of the seven varsity runners: Anna for cross country by running 58-65 miles per week, which Belner, Brittany Trow, Ashlee Hulbert, Jordan Sandquist, is about nine miles a day, outside. “Although it was miser- Amber Clock, and Alyssa Eaves are all returning from the able to run through several snow storms, it’s paid off,” Hul- state meet last year. This strong returning group of runners bert said, “I think it’s made me both physically and mentally and the desire to win will hopefully translate into a high tougher.” place at the state meet this year. Hulbert thinks they are As if Iowa winters were not enough, Hulbert also con- definitely in contention to reach their goal. “Hopefully this quered the grueling heat and humidity of the summers, year our burning desire for one of those spots [on the po- training virtually everyday. As a part of this training, she dium at state] will translate into a great performance at the decided to compete in several races. One of the more meet,” Hulbert said. popular races, the Dam to Dam, is a 5 km (3.1 miles) road 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 to Dam further honed her racing skill. “I like to use them season. “To get on the podium at state this year, we know as good speed or hill workouts depending on the race,” we’re going to have to push each other and train harder, Hulbert said. but mostly be smart about our health,” Eaves said. Hulbert, along with the rest of the cross country team If the team stays healthy and continues to work hard, have been putting in the miles and completing the work- they could secure that spot on the podium which has elud- outs to readily prepare themselves to reach their goals for ed them for the past few years. the season. “When it comes to hard workouts and meets, Top Ten at State Last Year we’re able to focus on the task at hand,” Hulbert said. Op- ( ) tional off-season workouts started the week after school 1 Dowling Catholic was out. The team met every weekday in August to do 2 Iowa City High off-season workouts, being either in the early hours of the 3 Iowa City West morning or scorching hot hours of the afternoon. Junior Al- 4 Johnston yssa Eaves is a returning varsity runner from last year who 5 Pleasant Valley endured these off-season workouts. “Summer practices Ames aren’t mandatory,” Eaves said, “but the coaches always tell 6 Provided/ Hulbert Family Urbandale us that we get out of the season what we put into the sum- 7 Ashlee Hulbert competes in a small 4k race Waukee over the summer. She used the race as a hill mer training.” 8 Ankeny workout in preparation for the upcoming cross Coach Pat Hennes is proud of the work the team has 9 country season. been putting into their workouts. “I post suggestions for dif- 10 Valley

September Sports: (A look ahead at the competition going on next month... )

Swimming & Diving Boys Golf Football Girls XC Boys XC Volleyball

5.30 pm 3.30 pm 7.30 pm 5.00 pm 5.00 pm 7.30 pm 1 1 4 1 3 1 jv/v @ hoover jv/v @ jester park vs. souix city east jv/v @ SEP jv/v @ ISU course. @ hoover 6.00 pm 3.30 pm 7.30 pm 12.00 pm 4.45 pm 7.30 pm 8 8 11 5 10 8 jv/v vs. ames. jv/v @ jester park vs. hoover jv/v @ Pella course jv/v @ walnut ridge vs. ames 5.00 pm 1.00 pm 7.30 pm 4.45 pm 6.00 pm 6.30 pm 15 14 18 10 14 14 jv/v @ valley @ briarwood golf course @ marshalltown jv/v @ walnut ridge jv/v @ valley southwoods @ valley

6.00 pm 3.30 pm 7.30 pm TBD 4.30 pm 7.00 pm 22 25 25 19 24 22 jv/v vs. marshalltown @ indianola country club vs. urbandale jv/v @ pickard park jv/v @ pickard park @ ankeny

6.00 pm 9.00 am 7.30 pm 29 29 29 jv/v vs. dowling catholic @ otter creek golf course vs. dowling catholic Aug 09 backpage 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.

Online Play-- Since WoW is an online and interactive game, and there are millions of players online at a time, Blizzard Entertainment, the creaters of World 1 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. 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 gain- 2 ing 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.

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 3 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 expan- 4 sion 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 any- more because its too expensive. I couldn’t afford WoW Leah Bowman ‘ 11 and gas at the same L.71 Troll Rogue time. I was more of “I quit playing be- a noob, but I could cause I started Cody Jacobsen ‘ 12 John Timmons ‘ 12 L.80 Blood Elf Rogue have been good.” spending too much L.80 Blood Elf Paladin time becoming “I play WoW to “I play WoW Because more preoccupied defeat the Lich King it is my duty as one with what was hap- and bring peace to of the few blood pening in the game Kalimdor. And for elves to regain the rather than what how good I am, on vast powers we once was happening in a scale of 1 to ten, commanded and to real life.” I’m a 12.” defend the lands of Azeroth. .”