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Did you see that?

April 30, 2012

By Geoff Kimmerly
Second Half editor

It's only the end of April. But a number of Michigan's contenders already are in championship form.

Check out our best of results, news and notes from the week that was April 23-28.

Boys Track

What a toss: Walled Lake Central junior Cullen Prena tossed the discus an incredible 187 feet, seven inches, to win the event at the Oxford Invitational by nearly 36 feet. In fact, the toss would've won every MHSAA Final dating back to 2003. Earlier in the week he broke the Oakland County record as well. He also won the shot put at Oxford. (Oakland Press)

Girls Track

South still on top: Reigning MHSAA Division 1 champion Grosse Pointe South earned a strong early win at the Michigan State Spartan Invitational ahead of a field that included annual powers Rockford and Williamston and a strong DeWitt team. Bay City Western won the boys meet. (Playmakers.com)

Baseball

Flint Final set: Goodrich’s Bob Foreback and Davison’s Timm Rye will bring more than 1,000 victories worth of experience into this season’s Greater Flint Area Baseball Tournament championship game when their teams face off on Memorial Day. The two will meet after emerging from the field this weekend. (Flint Journal)

How do you score that: Most telling lines from the Kalamazoo Gazette’s story about Comstock turning a triple play and three double plays in one game came from Comstock coach Rich Bailey: “We have not played particularly good defense. In fact, our defense has been a problem. The skill is there; the execution hasn’t been.” (Kalamazoo Gazette)

Girls Soccer

Poll position: Rochester Adams continued to affect the Division 1 rankings while moving up itself. Adams likely helped to knock rival Rochester out of this week’s honorable mentions with a 2-0 win Thursday. The Friday before, Adams downed then top-ranked Troy 4-1. The Highlanders have opened 7-0 and are ranked No. 3 in Division 1. (Oakland Press)

Boys Basketball

Flint Powers coach moves on: Tim Herman led the Flint Powers Catholic boys basketball program only seven seasons, but they were seven of the Chargers’ most memorable. Herman resigned his post last week after more than 100 wins and the team’s only MHSAA championship, in Class B in 2009. (Flint Journal)

Football

Michigan's finest take next step: At least nine former MHSAA athletes were drafted by NFL teams (by my count) over seven rounds Thursday through Saturday. They were:

  • DE Nick Perry (Detroit Martin Luther King/University of Southern California) Green Bay, first round
  • DT Mike Martin (Detroit Catholic Central/University of Michigan) Tennessee, third round
  • QB Kirk Cousins (Holland Christian/Michigan State University) Washington, fourth round
  • WR Keshawn Martin (Westland John Glenn/Michigan State University) Houston, fourth round
  • CB Chris Greenwood (Detroit Martin Luther King/Albion College) Detroit, fifth round
  • S Trenton Robinson (Bay City Central/Michigan State) San Francisco, sixth round
  • LB Audie Cole (Monroe/North Carolina State University) Minnesota, seventh round
  • RB Edwin Baker (Oak Park/Michigan State University) San Diego, seventh round
  • K John Potter (Grand Haven/Western Michigan University) New York Jets, seventh round

Editor's note: Did we miss something? Comment below and tell us about it. Is there an event coming up that we should make sure to note? Comment or e-mail [email protected].

UDIM charts show fractionally what food groups should make up each meal.

Coaches Guide to Nutrition: What are Macros?

Planning your meals and snacks shouldn’t be challenging.

Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).

Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.

On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs. 

Plan your meal

Check out these examples for your day’s main meals:

Milk Means More logoBreakfast

  • Overnight oats with fruit
  • Egg wrap with spinach, cheese and salsa
  • Cereal with fruit and milk topped with nuts
  • Smoothie made with milk, fruit, spinach and oats
  • Don’t forget about school breakfast!

Lunch

  • Turkey roll-up with cheese, tomato and lettuce, fruit and milk
  • Grilled cheese sandwich, tomato soup, small salad, milk and pear
  • Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
  • School lunches are made with student nutrition in mind!

Dinner

  • Pasta with chicken, pesto, tomatoes and peas with milk
  • Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
  • Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.