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January 25, 2010     Cape Gazette
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January 25, 2010

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FRIDAY, JANUARY 22- MONDAY, JANUARY 25, 2010 SPORTS & OUTDOORS cape Gazette Snow, ice, cold- what do winter runners do? elaware is known as a D mild state when it comes to winter weather, and for the most part runners and walkers are able to keep their workout regime consistent throughout the winter. Delaware's Vicki Huber-Rudowski of the News Journal once wrote a beneficial piece on pros and cons of tread- mill running, and this week I will look at two other sources of indoor workouts. Treadmill running: Without a doubt, the treadmill is the most popular piece of equipment for indoor workouts, and many pre- fer it to outdoor workouts for reasons of safety, convenience and the ability to control and calibrate different workouts. Secondly, the treadmill has more give than concrete or asphalt, and as a result you will feel less pounding on the legs. Lastly, with music, an iPod, or a TV close by your treadmill, you will fred that the workouts go by much quicker than staring at a wall or mirror. Expect to spend more than $2,000 for a decent treadmill Pool workouts: One of the ab- solute best forms of indoor exer- cise is pool running. My favorite workouts in college were in the pool, and any runner who has experienced any type of injury has probably found themselves working out in the pool. Run- ning in deep water while wear- ing a vest or belt makes water rtmning a nonimpact activity and has become a saving grace for runners with lower leg prob- lems. Working on your form is a great item to focus on when wa- ter running, but don't expect your heart rate to get as high as it would during a workout of the same intensity and aerobic ben- efit on land. Elliptical trainer: The last in- door workout I will talk about and one of the most popular in the last three years is the ellipti- cal trainer. Their selling point is that you get h workout that is both nonimpact - and therefore easy on the joints - and weight bearing, which can help keep bones strong. The elliptical trainer is a great running alter- native if you have a heel or foot injury such as plantar fasciitis, something I can relate quite well to. Ifrnnning outside is your ticket regardless of the weather, remember to wear the proper clothing, stay away from the ice, and run defensively while giving yourself extra time on the roads. Drmang for tnter mmther Many runners have their own pros and cons regarding dress- ing for an outside winter run, and here is my take on the whole layering mind-set. There are three important layers when it comes to cold weather run- ning. A base layer of snug, wick- ing material, such as polypropy- lene, polyester, thermal or wool I am sure almost all runners own a dry-fit piece of clothing. A mid-layer of looser material that carries moisture from the base layer, such as down, poly- ester or fleece. And, an outer layer to block wind and allow moisture to escape, such as Gore-Tex or nylon material for warmer days. Gore-Tex suits are a high dollar items, but well worth it on a cold winter morn- ing. A good rule of thumb I always used is to underdress rather than overdress when heading out the door. Your body will warm up in the fast mile and many times you find yourself peeling clothes off toward the end of the run. Seashom Sbiders uiater events Saturday, Feb. 6, will be the running of the second annual Polar Bear Run to the. Plunge 5K Run and Walk. This event will kick off a Polar Bear Weekend filled with activities in Rehoboth Beach. The 5K run will start and finish on the Boardwallc Last year's event attracted over 300 runners, while more are expect- ed this time around. To register for this event visit Sunday, Feb. 14, will be the running of the fifth annual Valentine Chase 5K Couples. Run from the fmhing pier at Cape Heniopen State Park in Lewes at 10 am. The event will have custom wood hearts as age-group awards, however, it will also have awards for cou- ples in the male, female and co- ed divisions as we will add the performances together. This event will kick off the Seashore Striders &Pack Trail Series at Cape Henlopen which is a new series for 2010. Event registra- tion is set to begin at 9 a.m. For more race information, call the Seashore Striders at 644-8952, or visit Puddling. around the golf corpse and an interesting rule was beginning to wonder if I the January thaw would ever arrive. The Cape Re- gion usually benefits from a short break in the winter weather. However, the persist- ent freezes and unusual amount of snow started to make me doubt that we'd see any warm- ing trends until sometime in March. Luckily, the mid-January weekend was blessed with a sig- nificant elevation in the daily temperature, accompanied by a rare winter thunderstorm with an inch or so of rain- I confirmed with Shawnee Country Club on the Monday holiday that the course was open and hurried up to Milford. A foursome was about to start and, given the lack of any crowd and the somewhat lax winter rules, I joined them. The group included Jeff Kohel, the current club champion; Lisa Hutchins, a past club champion; Randy Hambrick, a past club champ and a former club pro; and Jim Hutchins, a persistent 9-handi- capper and raconteur of all things golf. The fast sign of the different playing conditions than last No- vember's rounds appeared on the first green. It was completely soaked. As you walked over the turf, water would immediately sur- round your shoes. You quickly learned to keep moving, pausing only long enough to make a quick green read and putt out. Fortunately, not all of the greens were as soggy as that first one, but even those that weren't quite as wet presented their own challenges. Unlike my own style of play, if you can call it that, these other four golfers are very good at hit- ting high shots onto the greens. On several occasions, however, their shots did not check and roll toward the hole as they planned. Instead, the balls would imme- diately plug, or stop dead within inches of their initial landing point. For example, Hambrick's nice- ly struck tee shot on the 193-yard par 310th hole landed in the center of the front third of the green. From the tee box we could see a splash of water at least a yard wide. We found his ball buried deep in its own pitch mare My own three-wood shot on that hole landed a bit short, bounced up, and rolled to a stop in the back third of the green, about 20 feet from and level with the hole. Sometimes it really is better to be lucky than good. aOOll fll The bunker sand was tightly packed, and nearly brick-hard in most places. Lisa Hutchins had no problems with that challenge, but my first attempt in a 12th hole greenside bunker was struck too hard. I swung much slower on the second attempt from the same bunker, and it came out fine. Some short game techniques need to be relearned on the fly. Despite the damp turf, every- one played fairly close to his or her usual handicap levels. It was a fun round, and with any luck we could play another round or two during the next month - weather permitting. RULING OF THE WEEK - The United States Golf Association posts a Ruling of the Day on its website ( They're a fun way to refresh your recollec- tion of the various rules that govern the game. One ruling from this week caught my attention, for the sheer gall exhibited in the situa- .mirat mo] tion. Q;" An opponent or a fellow competitor purposely steps on the player's line of putt with the intention either of improving the line (e.g. by pressing down a raised tuft of grass) or of damag- ing it (e.g. by making spike marks). What is the ruling? A: In either case, the oppo- nent or the fellow competitor was in breach of Rule 1-2. The penalty is loss of hole in match play or two strokes in stroke play, unless the committee de- cides to impose a penalty of dis- qualification. In stroke play, if the line of putt has been dam- aged, e player ... may restore the line of putt to its previous condition. A player is entitled to the lie and line of putt he or she had when his or her ball came to rest. The line of putt may be re- stored by anyone. If that same opponent pur- posely stepped on the line of some golfers, disqualification might be the least of his penal- ties. rrm n I ..xmO Iavo mw t: