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March 5, 2010     Cape Gazette
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March 5, 2010

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86 FRIDAY, MA]CH B - MONDAY. MARCt-4 8, 2010 Shap00gup for gglf ur 12 st two golf colu runs focused on prel; aring for the up- corn hag golf season- deciding what parts of your game need imI,roving and mak- ing' ,, sure your equipment is ei- ther brand-ne r or in good con- dition. Attending to cal conditionk major element pre-season. It would be your own physi- g should also be a of the golfing erribly frustrating to go out On th course on a beautiful spring day, try a big drive off tlae first tee, and imme- diately seize up with muscle spasms. You can reduce that risk with some fair gentle, steady bits of self-impovement. Stretching exercises are a must before doing anything strenuous, or before playing golf, for that matter. One useful rou- fine involves hlding a club along the top c f the shoulders, and slowly rot;Lting from side to ack bent as if try- egular golf swing. nk twists are usu- cries of a dozen side with the b hag to make a z These bent tru ally done in a, or so. Another goc holding a club with both arm,. completely. TL from one side d stretch calls for above the head ; stretched out en slowly lean :o the other, with- out leaning for ward or back- ward, six to eight times. Don't forget o stretch your legs, too. One good stretching option is to pu t one leg straight out to the side, land then center your body ovel the other leg as it bends down toward the floor. This is a comn ton exercise for runners, and it really helps with the upper thig] is. Another gre it stretch for golfers, also us ed by l:unners, is called a seated twist. Sit on the floor with yott" right leg stretched out i a front, with the left leg pulled xp and placed on the outside oiflhe other leg'-s knee. Place your right arm against the out#r side of the raised left knee, and support your body with the left arm on the floor behir/d you. Then twist your tnmk to t he left as much as "plank" is only connected to the floor by the toes and the elbows and forearms, while facing the floor. The first plank move is not to move at all. The point is to put yourself in the plank position and then stay in place for 10 sec- onds, with no sagging or bend- ing, and while keeping your head level with your slightly an- gled frame. If you've never done this, you'll be surprised at the resist- ance that builds up in a very short period. Once you have the hang of it, you can try to hold the position for longer intervals, up to a minute. Other plank exercises include leg or arm raises. For the leg raise, put yourself in the plank position. Then raise one leg straight up, about eight inches off the floor, for a two- to three- count, and return. Then do the same with the other leg. Try working up to a 10-repetition cy- cle for two Or three sets. The arm raises require you to shift weight to one forearm while in plank position, and then extend the other arm straight out in front, for three seconds. Switch and repeat a few times, for a dozen repetitions or so. Some of these tips came from "Golf Fit" (Andrews and McMeel; $12.95), and others came from the sports medicine section of Other physical fitness guides for golf are available on the web or in the Cape Region bookstores. Whether you try these sugges- tions or some others, your golf game will benefit from your ef- forts. GNf 8fief CALLAWAY GOLF CLASSIC - The second annual Stephanie Callaway Golf Classic will be held Thursday, March 18, at The Peninsula Golf Course off Route 24 east of Millsboro. SPOeTS a OUTaOORS / E t ou " [ r Reston, Z.,aand I  Cape Shoes is a V 72-year-ol t walker turn runner and a suc :essful prod :t of my walk-to-jq)g pro- gram dso called "from :he tough miles in the islanqts ! couc to a 5K in 10 weet :s." lust abou tired broug] Stridel Scheu: progr Wl week ] work t pared ter ent won tt in a th himsel '*Thl terest thou.l mania let alo: "T( home Scheu: EIGF IT TOUGH MILES - Striders racers" Hal Bennett and Russ Melrl  h recently competed in whai aany call one of the tough- race events on the land, in St. U.S. Islands. This but racers reach gins possible, and k for a 15 count. complete this good for your In addition t or core exerci, recommended twisting motic surprising am( the midsectioi wiU help you t especially afte layoff. This year I'r called plank e: because the fn tines requires as old that position witch sides to ;tretch, which is )ack and hips. stretching, trunk es are now highly for golfers. The n of golf can put a ,unt of stress on L. These routines andle the strain, a cold winter's L trying what are :ercises, so named st part of the rou- naking your body 2-by-lO. said than done, The proceeds from tl)e event will be used to fund the Sussex County Paramedic Association's annual scholarship in memory of Callaway, who was killed in the line of duty in 2008. The scholarship is given to a student who wants to pursue a career in emergency medical services. Cost for a foursome is $500 un- til Sunday, March 7. Individual registrants may be combined to make a team. For $60, nongolfers can have full use of the gym, indoor pool, spa, etc. For more information and to register, call 858-6698, 745-5609, 542-4064 or 462-5845. t year ago, Walter f seeing race trop it home by his fri, 's regulars Mike a er and decided t( m atry. :er went through ,rogram and cont Lard and get him s, 'or a 5K. On Sun( ered his first race Le 70-and-over ag ae of 32:24 and nc f a runner - and r; . 5K article spark n Walter, and eve L he roller blades :, he never was a le a racer. was aies ;nds and ad Dana give the he 10- nued to dfpre- ay, Wal- and . group w calls |cer. d anin- n ike a lnner, [ay was his turn to bring 99 , trophy, stud friend Dana :er. an elevation of ! temperature at of the low 80s. Bennett, 57, Wyoming 1:35:18, while Melrath, 0, of Dagsboro ran 1:44:34. Ti m Wentling, 56, of Dewey Beach ran 1:58:41. UNIQUE KIND I OF RACE- The 16th annual Ap Fools Day Rnn will take place ,unday, March 28, leaving the t ishing pier at Cape Henlopen State Park at 10 a.m. The event "the prediction course takes rtu tiful 2-5 mile jol Cape State Park surfaces: bike pz dirt, sand, grass If you're lookin a personal reca ers, just stay in looking for a a we will see you line. The duffel bags will has been named :hallenge" as the mers on a beau- ey through on the following lth, sand, roadr and more sand. splits, mark- course, good time, starting April Fools first 50 reg- istered participants. "The April Fools event is a great, fun, challenging event that you have to try out," said Strider Rich Tikiob. "You never know what will be around the corner or what you will have to jump over, crawl under or go through. It is definitely unique!" SIX-PACK TRAIL SERIES - The kickoff of the new Six-Pack Trail series took place last weekend with the running of the Valen- tine's Day Couples 5K. Remain- ing Six-Pack runs, which will all take place at Cape Henlopen State Park in Lewes and Re- hoboth, include Shamrock Shuf- fle 15K and 5K Sunday, March 14; April Fools Run Sunday, March 28; DE-Feet Breast Cancer 5K Run Sunday, May 2, Tails on the Trail 5K Saturday, Nov. 6, and the Snowball 5K Saturday, Dec. 4. The Ed Dean 4-Miler on Aug. 28 in Ocean View can be used as a backup event in case you miss one of the above. UPCOMING RACES- Saturday, March 13 - St. Patrick's Day 5K, 10 a.m. in Denton, Md.; Saturday, March 13 - (rescheduled) Run to the Plunge 5K, 2 p.m. in Re- hoboth Beach; Sunday, March 14 - Shamrock Shuffle 15K/5K, 9 a.m. at the ]unction and Break- water Trail near the outlets just north of Rehoboth Beach.