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Cape Gazette
Lewes, Delaware
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February 4, 1994     Cape Gazette
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February 4, 1994
 

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24 - CAPE GAZETTE, Friday, February 4 - February 10, 1994 It's time to get in shape for the Caesar Rodney Half Marathon By Tim Bamforth With the Winter season upon us and spring just around the comer, now is the best time to stay in shape with a weekend race. The Snowball 5 miler is one of the winter favorites which will be held on Sunday, March 6th in Wilmington, while the annual Caesar Rodney Half-Marathon will be held on Sunday, March 20th. Most everyday runners seem to shy away from the 13.1 mile dis- tance fearing their 5 mile a day distance won't get them through it. Even though it is 13.1 miles, if one has been consistently hitting the roads at least five times a week with a weekly mileage total in the 30 mile range, my belief and experience say it can easily be done. I have put together a simple 6 week training schedule for an average runner with a 30 mile per week training base....A rule of thumb to remember is that if you are sore, a day off will only help you- not hurt you. Monday: off, Tuesday: 6 miles; Wednesday: 5 miles; Thursday*: 4 x 1 mile; Friday: 5 miles; Satur- day: 2-3 miles; Sunday**: 6 miles. *The 1 mile repeat on Thursday should be done about 20 seconds faster than your normal training pace and you should add one more every week which will build you up to a total of eight. **Sunday will be your LSD (long slow distance) day and should increase by one mile every week giving you a total long mn of ten miles. The week before the race, substitute a five mile day for your mile repeats, go light on Fri- day, and take Saturday off- Hap- py racing! C.R. HALF Every year several local runners travel North to Wilmington to take on the Caesar Rodney Half- Marathon. This year among the herd of racers will be local sev- enth grade math master Bill RUNNING Tim Bamforth "Sturmy" Sturmfelz and sixth grade teacher Mary Ellen Morris, both dedicated teachers at Lewes Middle School, who have com- mitted to this year's race, which will be held on March 20th on one of the most challenging courses in Delaware. Bill and Mary Ellen train together 3-4 times per week by running an average of 5 miles and put in a longer run of 7 miles on Sundays. The C.R. Half is one of the most prestigious road races in Delaware and is ranked among the top 15 in the United States as far as difficul- ty, A 13.1 mile course summary is very simple to describe. The first 1Omilgs are uphill and the next three are downhill. As for the last 200 meters, yes you guessed it- uphill. Good luck to our local profes- sionals and my advice to you both- plan a'lersonal day for Monday March 21 st. UPCOMING RACES Saturday, February 5th...Magic Dragon 5k Run & Walk will be held at 10:00 a.m., beginning at Glasgow High School. Race day registration from 8:00-9:30 a.m. is $12. The race will benefit the Boys and Girls Club of Delaware. For more information call 738- 1305. Sunday, February 6th...1 lth Annual Snowball 5 mile Run & One mile Fun Run will be held at 10:30 a.m..beginning at the Jew- ish Community Center. Pre-Reg- istration is $10.00, with race-day registration set at $12.00. For more information call Eileen Wal- lach at 478-5660. GUEST WRITER Beginning this week, I will choose an elementary athlete tO showcase their writing skills with a short piece on any topic related to fitness, health, or sports, to be a part of my weekly column in the Cape Gazette. This idea has cre- ated interest and excitement among our first, second, and third grade upcoming future athletic stars walking the halls of Shields Elementary School. Name:. Josh Maisel Age: 7 Teacher: Miss Walls Topic: Muscles Today I am going to tell you about muscles in my arm. We learn about arm muscles in Coach B's class. The bicep muscle is at the top of the arm and the tricep muscle is at the bottom. The best exercise we do for our bicep and tricep muscles is chin-ups. Another exercise that we do is push-ups. The easiest way to remember the muscles is that "B" is at the top of the alphabet and bicep begins with "B" which is on top of the arm. The letter "T" is at the bottom of the alphabet and tri- cep begins with "T" which is at the bottom of the arm. Every night I do chin-ups and build up my bicep and tricep muscles. JOSH MAISEL Yollr Special of ideas to help you say "I Love You" * Plush Animals Candy Flowers From All Over The World Rod Roses & Colors Too! Open Regular Business Hours Plus For Your Convenience We Will Be Open On Sunday, February 13 Prom 10 to 5 SILK & SANDS FLORIST 103 Second Street "The Rodney House  The Shoppes of Camelot Highway One Lewes, Delaware Rehoboth Beach, Delaware 302-645-9891 1-800-477-7559 302-227-7559 i To subscribe to the Cape Gazette, call 226-2275 ] Best relay time of the season The Cape Henlopen High girls two mile relay team turned in its best time of the season at the Tower Hill Invitational with an 11:12 running. Members include (l-r) Tanya Wharton, Stephanie Reed, Becky Steuer, and Amy Hopkins. Quality Carpet Cleaning Truck-Mounted Steam WHITE GLOVE CLEAN 645-8254 Win A New Roofi SPONSORED BY: DEWEY IqAYFIELD ROOFING BOULEVARD FORD CO-SPONSORED BY: COEICAST CABLE at CAPE GAZETIE Name: Age: Address: City:. State: Zip: Phone: (Home);. (Work): N0 punse nemff. Vdd where ped /nv. EnW as em as you  Wmm dee   a rand0m drag hdd on e lint Umday  Janu, Febngq and ga 1994, frem al eades mcebed in et m0nlh The Grand Iim el 0he De gay P (mdudes lain and matedm =ilh a meum  uo oi I2000, somo rosldcUom  ilpliy}, d IJo awardod agh monlh; vktnocs d bo onlaclod I/10bono or  mail. Nood not bo InmSect to dn. Lintlnd to one vdnner pen" houmhold.  rmst bo 21 yearn old   or. i to Smst tmly miden Iqo stCdnions,  of cmh e lomKt Tme ii aw/ m he sde ri d the wie nmc my be ,xFJl lo emc m  d lty 1 Ib- 13i release. No m0nsi b asmmmd for 10st,  ie 0r lale enlm. Emploes d Delt/ uae  e0eme Fe, comcau cate anO e Cae zzeee, em ae m  stiam and r aWrng agenc are mr Enly coq)o may be  off at Boulevard Ford, Midway; Stor Cable's Midway Shopping Center office or the Cape Gazette at Shoppes of Camdot Coupons may also be sent to the Cape Gazette office, P.O. Box 213, Lewes, DE 19958 [] Check - Yes, rm interested in Cape Gnzetle  infmmation. I