Ally Waruch

UMass Lowell Jumps & Multis Coach

[UMass Lowell XC/TF @RiverHawkXCTF]

𝚂𝚑𝚎 𝚍𝚘𝚎𝚜 𝚒𝚝 𝚊𝚐𝚊𝚒𝚗💪

Martina Nkwantah has broken her 2nd school record of the year! First, it was the weight throw, now it's the shot put! At today's ECAC/IC4A Champs, she reached 50' 4.75" (15.36m) to cement her name in the record books once again!

#UnitedInBlue

[UMass Lowell XC/TF @RiverHawkXCTF]

Another fun day in the city😎

Women's🔗: https://t.co/xuzNlhgrWj
Men's🔗: https://t.co/IwN1ZieEr9

#UnitedInBlue | #AETF

[America East @AmericaEast]

𝐀𝐧𝐨𝐭𝐡𝐞𝐫 𝐠𝐫𝐞𝐚𝐭 𝐲𝐞𝐚𝐫 𝐨𝐟 @RiverHawkNation!

Here’s some of our favorite shots from 2023! 📸🤩

[UMass Lowell XC/TF @RiverHawkXCTF]

Feast mode activated 🦃

[BlueDevil Athletics @LHSBlueDevils]

A special thank you to Will Ferrell for thinking of our Twin City Community ... a smile & laugh is so good for us today!   And yeah, there is a big football game tonight to bring us together!

[America East @AmericaEast]

Fresh off his 1st #AEXC Individual Title, Wouter Van Den Akker talked about his win and @RiverHawkXCTF's 4th straight conference crown!

[America East @AmericaEast]

4️⃣ Straight #AEXC Titles for @RiverHawkXCTF Men and head coach Gary Gardner was thrilled with the way his team performed!

[Brian Krassenstein @krassenstein]

1 man with a gun.
22+ Dead
60+ injured.

The Lewiston Maine mass shooting this evening is not the first and it won’t be the last because sensible gun legislation is a topic that is taboo in politics.

As the body bags pile up can we at least try and figure out a way to slow these people down?

I don’t eat “thoughts and prayers”. I want “discussion and action.”

[America East @AmericaEast]

This Friday, @RiverHawkXCTF is going for a 4️⃣-Peat at the #AEXC Championship and a pair of River Hawks talked about the expectations for the men and the women!

Preview: https://t.co/IQZxIdt7o8

[World Athletics @WorldAthletics]

Male Athlete of the Year nominee ✨

Retweet to vote for @LylesNoah 🇺🇸 in the #AthleticsAwards.

[UMass Lowell XC/TF @RiverHawkXCTF]

Prepped for Paul Short😎

Preview🔗: https://t.co/Zi3PsKGyKR

#UnitedInBlue | #AEXC

[Ally Waruch @allyvault]

@theboz423 You’re lucky it isn’t further back than that…

[UMass Lowell XC/TF @RiverHawkXCTF]

7 weeks after a stroke and our fearless leader is out for his annual camp run with the team #riverhawkstrong #unitedinblue

[UMass Lowell XC/TF @RiverHawkXCTF]

𝓐𝓷𝓸𝓽𝓱𝓮𝓻 one for Giesing!🏆

🔗: https://t.co/GvGFSJVFjK

#UnitedInBlue | #AETF

[Female Coaching Nwk @FemaleCN]

The lack of women coaches in sport is not just a problem for women. It's a problem for everyone who cares about the future of sport.

[Dan Go @CoachDanGo]

A series of studies at Stanford University examined the effects of sleep on athletic performance.

The results were nothing short of impressive:

BASKETBALL PLAYERS
·Improved 282-foot shuttle run time from 16.2 seconds to 15.5 seconds
·Improved 10 free throws shot from 15 feet from 7.9 to 8.8 successful shots
·Improved 15 three-point attempts from 10.2 to 11.6 successful shots

SWIMMERS
·Improved their 15-meter sprint times by 0.51 seconds
·Reacted 0.15 seconds quicker off the blocks
·Improved turn time by 0.1 seconds
·Increased kick strokes by 5 kicks

The same research group also conducted another study on elite male cyclists.

This time, instead of sleep extension, they investigated the effects of sleep restriction. The cyclists slept only four hours per night for three days in a row.

The results?

·Maximal aerobic power decreased 2.9%
·Time to exhaustion decreased by 10.7% (37 seconds)

What should you take out of this?

You may not a high level athlete or be able to get 10 hours of sleep a night but you gotta admit that sleep is important.

Also, if you get less than your desired amount make sure to take it a bit more easy the next day and avoid making big decisions.

Want to improve your sleep?

There's a protocol we give clients to help them 10x the quality of their sleep.

I put the manual online so you could access it for free.

Grab it below at the link below:

https://t.co/ilSzhYPYy2

References
1. Mah CD et al. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep. 2011 Jul 1;34(7):943-50.
2. American Academy of Sleep Medicine. Ongoing Study Continues to Show that Extra Sleep Improves Athletic Performance. AASM. June 9, 2008.
3. American Academy of Sleep Medicine. Chronic sleep restriction negatively affects athletic performance. ScienceDaily. 13 June 2016.

[UMass Lowell XC/TF @RiverHawkXCTF]

NCAA Champs 🔜‼️

Hear Kenzie's thoughts on her upcoming 10K race at the @NCAATrackField Championships in Texas!⬇️

#UnitedInBlue | #AETF | #NCAAChamps

[UMass Lowell XC/TF @RiverHawkXCTF]

Kenzie Doyle's NCAAs ticket punched✅
Izzy Giesing advances in the 800m✅

A 𝓼𝓾𝓬𝓬𝓮𝓼𝓼𝓯𝓾𝓵 Thursday if you ask us😎

🔗: https://t.co/mRWTnYyrSf

#UnitedInBlue | #AETF

[Barack Obama @BarackObama]

Tina Turner was raw. She was powerful. She was unstoppable. And she was unapologetically herself—speaking and singing her truth through joy and pain; triumph and tragedy. Today we join fans around the world in honoring the Queen of Rock and Roll, and a star whose light will never fade.