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High 5s: 11/7/12

November 7, 2012

This past Saturday saw eight teams and eight individuals crowned MHSAA champions, and this week we feature a few who will be listed among the best for all time. 

Erin Finn
West Bloomfield senior
Cross country

Finn won her second straight MHSAA individual Lower Peninsula Division 1 championship, this time in 17:07.9. Her finish was the fastest from any of the four divisions that raced Saturday at Michigan International Speedway, and gave her the victory in hers by 27 seconds. Finn’s time was the fourth-best ever at an MHSAA Final. She has three of the top 15 times ever run at MIS, more than any other runner.

On track for more: Finn also won an MHSAA Track and Field championship last season, setting an all-division/class record in the 1,600 with a time of 10:17.86. That time was nearly five seconds better than the previous best.

Maize and Blue: Finn will run next season at the University of Michigan. The Wolverines cross country team is ranked No. 7 nationally heading into Friday's NCAA Great Lakes Regional. 

Scientifically speaking: Finn intends to study biomechanical engineering at U-M. "My junior year, I found out I love physics, and I already knew I loved bio and chemistry. So, what's better than to combine those?"

Runners to chase: “I looked up to Megan Goethals (of Rochester), number one, and Shannon Osika (of Waterford Mott). They’re people I competed with. I know that one day I can be like that. It’s more real to me.”

Click to read more.

Nick Raymond
Erie Mason senior
Cross country

After dashing to the lead last season and finishing fourth, Nick Raymond dominated the Lower Peninsula Division 3 Final at MIS with a time of 15:05.1 – the second-fastest time for a Division 3/Class C MHSAA Final to only Maverick Darling's 14:52.8 for Ovid-Elsie in 2007. Raymond is the first individual cross country champion from Erie Mason (not counting another who finished first among individuals before team and individual placers were combined for one race beginning in 1997) and also placed in both the 1,600 and 3,200 at the spring's Lower Peninsula Division 3 Track and Field Final. 

A long drive: "I've been working hard, since the first time (I ran) in sixth grade. Working hard and training hard over the summer and during mandatory practices too." 

Brotherly influence: Raymond began running cross country in the footsteps of his older brother Andrew Raymond, a 2010 graduate. "He told me, 'If you just keep working hard, just look forward at your dream, your goal, you will achieve it.'"

Now the pool, then the track: Raymond swims during the winter, specializing in butterfly and breaststroke. Then it's on to track. Raymond finished fourth in the 1,600 (4:21.84) and seventh in the 3,200 (9:44.91) at last season's Lower Peninsula Division 3 Final. 

Looking up to Pre: Like many in the running community, Raymond considers former Oregon and international star Steve Prefontaine a major influence. "I liked how he had a lot of faith in himself."

Click to read more. 

East Kentwood soccer

The top-ranked Falcons edged Grand Blanc 1-0 at Troy Athens to claim their fourth Division 1 championship in six seasons. They finished 22-1-4, their seventh with at least 20 wins in the last eight years. 

Click to read more. 

Previous 2012-13 honorees:

Henry Ford Health provides helpful hints on stretching.

Stretching Done Right: Easy Tips To Stay Limber

November 7, 2023

Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.

Henry Ford HealthOne important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.

To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.

Here are some other helpful hints on how to warm up the right way:

  • For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
  • For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
  • For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
  • For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.

Other great tips to add to your stretching repertoire include:

  • Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
  • Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
  • Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
  • Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.

To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.