top of page

FEATURED PROGRAM: West Liberty-Salem, West Liberty, Ohio

Updated: Oct 9, 2022

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."


 


158 views0 comments

Commenti


bottom of page