By Meghan Morris

Assistant Managing Editor

It happens every day. Warmup. Stretch. Suns out, guns out. No matter who says it, every runner promptly peels off their shirt on command, readying themselves for an intense workout. It’s practically Pavlovian.

Due to a recent ruling from Athletic Director David Grace, however, boys are no longer permitted to run shirtless, and girls can no longer practice in only a sports bra. According to Grace, a concerned community member complained about the shirtless female runners, prompting a new decision to enforce a rule  prohibiting the team from running shirtless, even during hot August preseason practices.

I am a writer, but I am also a runner, which is why I take issue with changing my team’s favorite running traditions. Yes, we run shirtless, but not to promote any sexual image of ourselves. When the thermometer climbs to 95 degrees in August, running six plus miles during the typical practice becomes unbearable when even Under Armour tech shirts can’t keep you from sticking to your shirt. 

I challenge our concerned community to practice with us at Wilson Park and Valley Forge Park, and to look around. At these parks, there are elite runners from all over the country, as well as neighborhood runners, most of whom do not wear shirts on hot days. In competition, too, many female runners’ uniforms consist of a high-tech sports bra and shorts resembling bikini bottoms.

Kara Goucher, a leading professional runner, wears such a uniform when she races in global competitions. She embodies strength and poise, not indecency, as she crosses the finish line in her sports bra. Her photo on the March cover of Runner’s World magazine, in which she confidently smiles in a sports bra, portrays her as a role model for runners of all ages and genders. Runners like these do not project a sexual image, nor does the Conestoga track team. 

While I do not argue that sports are an extension of class policy, the reasoning behind this particular rule is illogical. The policy is not P.I.A.A.-enforced, nor is it standard across schools. 

To continue this running tradition, our community and athletic director need to prioritize. Questionable indecency is not enough to end a practice that produces Division I runners and state champions. 

Meghan Morris can be reached at mmorris@stoganews.com.

Printed originally on p. 22 of The Spoke’s May 6, 2010 edition. 

By Sam McCarty, Guest Commentary

As the one-year anniversary of the Flyers’ acquisition of Dan Carcillo approaches, it’s time to reflect on the success of the trade and analyze exactly what Carcillo has brought to the Flyers.

Strictly in terms of production, the trade has been a failure for the Flyers, but on top of his statistical shortcomings, Carcillo’s lack of self-control has cost his team on multiple occasions, from his ill-timed fight during last year’s playoff series against the Penguins to his cheap shot on Matt Bradley during an important game against the Washington Capitals. And for all that he has cost the Flyers, what has he brought to the team? A handful of highlight-reel goals and countless fights, neither of which have consistently contributed to  the team’s success.

While Dan Carcillo is probably not the source of all his team’s failures, he is the embodiment of the old “Broad Street Bullies” attitude that the Flyers’ management must abandon if they ever hope to be successful in the modern NHL. The Flyers alone have three players with more than 100 penalty minutes while, of the six current division leaders, only Rick Rypien of the Vancouver Canucks has broken the mark. Instead of wasting roster space on thugs, these top teams fill their spots with role players and developing prospects.

I’m not saying there’s anything wrong with a player who is willing to drop the gloves and stand up for his teammates, but when a team consistently sacrifices multiple roster spots for such players, younger, more skilled athletes are left off the lineup and the team’s talent development is inhibited. When a team has such a profusion of thugs on its roster, they create a negative image that often leaves them blamed for conflicts on the ice.

Of course, the Flyers do not need to eliminate every glove-dropping or high-penalty-minute player on its roster, as both Scott Hartnell and Ian Laperriere have shown to be key offensive and defensive pieces of the team. But, Dan Carcillo and Arron Asham, who provide little more than their fighting ability, are dead weight that needs to be shed as soon as possible.

Printed originally on p. 22 of The Spoke’s Feb. 23, 2010 edition.

By Chris Grant, Senior Staff Reporter

By Mike Sambuco, Business Manager 

I was standing in line for ice cream on the boardwalk in Ocean City, N.J. when a friend texted me with some shocking news: the Philadelphia Eagles had signed Michael Vick.  I had to call him to make sure he wasn’t joking, because I couldn’t imagine that Andy Reid would advocate such a move.  But obviously he was not playing a trick on me, and Vick donned the midnight green soon after.  The move met harsh criticism from many directions, considering Vick’s far-from-clean past.  

But Vick was not the only athlete to get a second chance in Philadelphia last year.  Ray Emery, a goalie whose infamous attitude far overshadows his play in the net, signed with the Flyers in June, and Allen Iverson rejoined the 76ers after his temporary “retirement” in December.

Emery’s past includes fighting teammates as well as opponents, and wearing a mask emblazoned with a painted image of Mike Tyson. After the Ottawa Senators drew the line and released Emery in 2008, he turned to a one-year deal with the Russian Atlant Moscow Oblast because no other NHL team wanted the trouble in their clubhouse.  The Flyers decided to take a chance with Emery because they thought he had changed his attitude and improved his game, despite his punching a team trainer during a game in Russia.

Allen Iverson’s return to Philly came at a time when the Sixers needed to spark fan interest.  With the 76ers second to last in NBA attendance at the time of the signing, the front office saw the necessity of a controversial move in order to get back into the spotlight and, more importantly, to sell seats.  Conveniently, Memphis waived Iverson after just three games, creating an opportunity for the Sixers to swoop in and reunite with “The Answer.” The team had no other option but to take advantage of the perfect circumstances, and a reunion was forged.

Three such controversial figures all in the same year have brought a decent amount of media coverage to their respective teams. But, the Eagles, Flyers and Sixers should all learn from the Phillies that winning championships is what really sparks fan interest. 

Mike Sambuco can be reached at msambuco@stoganews.com.

Printed originally on p. 22 of The Spoke’s Jan. 12, 2010 edition. 

By Chris Grant, Senior Staff Reporter 

For the last couple of months, I have held on to a shred of hope that the Philadelphia 76ers will somehow get things figured out, string some wins together and establish an outside chance at sneaking into the playoffs. I have known all along that they aren’t quick enough to win games by running the fast break, I have known all along that they aren’t physical enough to win games in the half court and I have known all along that they don’t have any players who are good enough to build a team around. 

Until now, I have disregarded these glaring problems. At the outset of the season, the Sixers had a few bright spots, and I tried to focus on the positives. Maurice Speights brought great energy, Lou Williams provided consistent scoring and Samuel Dalembert showed flashes of brilliance. But then, reality struck: Speights was lost early on, and his absence has been noticeable. Williams broke his jaw, and “Slammin’ Sammy D” decided to block his own teammate’s potentially game-winning shot. 

The Dalembert incident should have been the final straw for me, but it wasn’t. Just as I was preparing to throw in the towel, the Sixers re-signed Allen Iverson. I ventured out to watch his return to Philly on Dec. 7, but once the opening introductions were over and the game had started, it became apparent that Iverson has lost a step or two on both sides of the ball, no longer the game changer he once was. 

In the first handful of games following Iverson’s return, the team has shown no noticeable improvement, and as a result I am finally ready to call it a season, and to start shifting my focus to the off-season that lies ahead.

With each mounting loss, the Sixers accumulate more and more ping-pong balls, and in turn, heralded Kentucky freshman John Wall gets closer and closer to starting his NBA career in Philadelphia. At this point, Wall represents the Sixers’ best chance at escaping the clutches of mediocrity and becoming a contender in the rapidly-improving Eastern Conference. Having already proven to be a dominant force on the court with the skills to become a legitimate franchise player in the NBA, Wall would be a great complement to the promising young players the Sixers already have.

Of course, a lot of things will have to go the Sixers’ way if they are going to acquire Wall. Even if they finish the season with the worst record in the NBA, there is still no guarantee that they will get the first pick, and in recent years luck has certainly not been on the their side. For now, the best things Sixers fans can do is commit the cardinal sin of fanhood and hope that the downward spiral continues. Sometimes things have to get noticeably worse before they can get better.

Chris Grant can be reached at cgrant@stoganews.com.

Printed originally on p. 22 of The Spoke’s Jan. 12, 2010 edition. 

By Liz Bennett, Senior Staff Reporter 

The halls of Conestoga are filled with fallen athletes sporting broken arms in casts and strained tendons in boots. But some of the most dangerous health hazards aren’t visible on the surface. In fact, many athletes themselves don’t realize that they are on the brink of a premature end to their would-be-perfect seasons. 

Iron deficiency is one serious under-the-radar health problem that can drastically hinder one’s athletic performance. Iron is necessary for blood to carry oxygen to the muscles, and having low iron levels—a condition known as anemia—can result in extreme fatigue, weakness and lightheadedness, especially during strenuous activities like athletic events. 

“Anemia is usually recognized by the symptoms commonly mistaken by other possible conditions. One of the most common symptoms is fatigue, which could be mistaken for other factors, such as overtraining or stress,” P.E. teacher Mark Tirone said. “Anemia can easily go on without early diagnosis, which can have a negative effect on an athlete’s training and performance.”

Shannon Magrogan, an exercise physiologist in Glen Mills, warns athletes of the dangers of iron loss. 

“Iron deficiency is more widespread in runners due to foot strike hemolysis, where the blood cells get broken down when your feet hit the ground, especially hard surfaces,” Magrogan said. “I recommend running on soft surfaces not only for injury prevention, but also to decrease foot strike hemolysis.”

Anemia is especially prevalent among athletes, but can afflict almost anyone, so be sure to always monitor your iron intake. 

The National Anemia Action Council recommends lean red meat, most beans and soy products as good sources of dietary iron. For some iron on the go, grab a bag of dried fruit—like apricots or raisins—or put spinach leaves on your sandwich. 

Dehydration is another problem that can take you out of the game and into the hospital. According to the Mayo Clinic, the average adult loses 80 ounces of water each day just by sweating, breathing and eliminating waste—that’s the equivalent of five 16-ounce water bottles. 

Normally, the body has no problem replacing water and electrolytes, but under extreme exercise conditions you can lose more than you gain, and your body becomes dehydrated. Not only does dehydration cause severe thirst, but the lack of water can constrict blood vessels and hinder oxygen flow to the muscles, resulting in extreme fatigue.

So what’s the best way to stay hydrated?  

“Athletes need to get in the habit of carrying around a water bottle and drinking at least 48 to 80 ounces of water,” Magrogan said. 

She also recommends monitoring your consumption of caffeinated beverages and highly salted, cured and smoked foods.

“Dehydration can have such a drastic effect on an athlete that he does not realize what is happening until after the fact,” Tirone said. “Many times it’s most apparent in competition.”

So, the next time you head to practice, grab a mouth guard and always make sure you stretch. But for peak performance, remember to keep an eye on the health issues you can’t always see.

By Chris Grant, Senior Staff Reporter 

I was listening to sports radio the other day, and I heard a caller jokingly suggest that every fan should wear red to an upcoming Eagles home game. Whether intended as a sign of support for the Phillies or as a jab at the Eagles, I am not certain. 

However, I do know this: The Phillies have slowly begun to creep up on the Eagles for the title of most beloved Philadelphia sports franchise. 

This idea, which was once incomprehensible, is now becoming a reality, and there are two simple explanations for the phenomenon. Though cliché, the question of “What have you done for me lately?” should certainly be taken into account when examining this recent trend, but more importantly the players themselves should be given credit for the transformation. 

Last fall, the Phillies went where no current Eagle has gone before: down Broad Street on a parade float. Therefore, it came as no surprise that the Phillies attracted a large number of band-waggoners as a result. 

Whether these pseudo-fans were attracted by the novelty of witnessing a championship or whether they were purely enticed by the idea of a day off from school, I do not know and quite frankly, I do not care. As far as I am concerned, everyone has the right to enjoy the ride, even if only for the last few twists and turns. 

Having said this, I expected that these fans would return to the shadows during this year’s regular season, and would not be heard from again until the NLCS at the earliest. I am pleased to 

report, however, that this was not the case. Fans of varying levels of loyalty have had this team’s back since opening day, continuing through the team’s horrid interleague play to the embarrassment suffered at the hands of the lowly Astros going  down the home stretch. 

The fact that any player, at any moment, has the ability to be the hero is probably the single most likable characteristic of this team. The fact that Eric Bruntlett of all people can turn an unassisted triple play or that Carlos Ruiz can assume the alter-ego of “Señor Octubre” during the playoffs is nothing short of miraculous.  

Although the Phillies came up short in the World Series this year, fans can rest assured that the team will be in contention again next season. 

These players know how to be the best and they enjoy being the best (just re-watch Chase Utley’s World Series speech if you have any doubts). 

The bottom line is this: The Phillies consistently fill the stands, and they fill them for the right reasons. People are fired up about going to watch this team play, not because of the “free” bobbleheads or crab ries, but rather because they enjoy being around proven winners, which is something that the Eagles organization should keep in mind.

Chris Grant can be reached at cgrant@stoganews.com.

Printed originally on p. 22 of the Nov. 24, 2009 issue of The Spoke.

Guest Commentary by Robbie Nicholas 

Guest commentary by Chris DiNardo

For the first time since “Rocky III,” a Philadelphia athletic icon is trying to defend a title.

Last year’s World Series-winning team, a club that brought the first major championship to Philadelphia since 1983, brought an electric atmosphere to the city, but I can’t help but feel a little more excitement now that we are the reigning champions.

I want another parade. I want to join more than half my classmates on Broad Street on a school day, waving rally towels and cheering on the Fightin’ Phils.

The key players are all there: Chase Utley, the best second baseman in the game, Ryan Howard, one of the only home run threats every time he steps to the plate, Shane Victorino, last year’s playoff hero, and newcomer Cliff Lee, who challenged Michael Vick for the biggest impact by a Philadelphia pick-up upon joining the Phillies in July.

The offense led the league in runs and the starting pitchers showed up when we needed them. We found a way to win no matter what: on the bat of Paul Bako, the speed of Jayson Werth, or the arm of J.A. Happ.

That winning spirit cannot falter, whether trailing in a series or playing on the road, and only one obstacle stands in the way: the bullpen.

The combination of Brad Lidge and Ryan Madson, which combined to keep the Phillies undefeated last year when leading after eight innings, has broken down this season.

Combined, they have blown 17 saves this year. Fans are calling for everyone from Happ to Pedro Martinez to close and have left very little trust in the pen’s ability to relieve or in manager Charlie Manuel’s ability to utilize them.

I am optimistic, however cautiously, in the Phillies’ ability. I want to be singing “High Hopes” along with a recording of Harry Kalas at the end of the Fall Classic.

I want to hear Chase Utley drop another colorful word between “World” and “Champions” during his parade speech. I want to win. I want success. I want another Philadelphia championship. Luckily, for the Fightin’ Phils, unlike Rocky, Mr. T doesn’t stand in the way.

Printed originally on p. 22 of The Spoke’s Oct. 16, 2009 issue.