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Lewes, Delaware
Jim's Towing Service
September 6, 2013     Cape Gazette
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September 6, 2013
 

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Cape Gazette SPORTS & OUTDOORS FRIDAY, SEPTEMBER 6 - MONDAY, SEPTEMBER 9, 2013 95 JAMES JANNUZZIO WINS ]ITH .... ANNUAL FLOUNDER TOURNAMENT Steph Hoag was the Shadow Series DAVE FREDERICK PHOTOS 5K winner. ONE HUNDRED RUNNERS take off for the Shadow Series Five and Dime. Steph Hoag wins 5K title, Benbow takes 10K at Shadow Series Race -Chiggers bite and .you stay bitten for two weeks 'By Dave Frederick fredma.n@capegazette.com The Shadow Series Labor Day 5K and 10K held Aug. 31 at Cape Henlopen State Park left the Biden Center at 6 p.m and ran into the pine forest where dark mosquitoes show up on radar, but it's those pesky red bugs you don't see - what locals call chiggers - that will chomp you down if you step through tall grass, and you will stay bitten for two weeks.But no one admits to chigger bites, so back to the races. Steph Hoag, 39, set a record for -the summer as the first woman to be overall champion in a race in 19:08, beating, defending Blake Hundley, 11, who ran 19:48. Chris Stanley, 20:16; Rick Hundley, 21:46: and Wendy Rodgers, 22:17; rounded out the top five. The 10K run was won by top eliminator Enos Benbow in 36:28 with Tatiana Sheptock the first woman and second overall in a time of 40:26. Rounding out the top five were Dylan Varrato, Breck Vanderwende and Erik Farinas. Cape chemistry teacher and Penn graduate Esther Kernosh, 51, won her age group in the 5K in 32:35. SUBMITTED PHOTO THE 11TH ANNUAL FLOUNDER TOURNAMENT was held Aug. 30 in Lewes. The tournament was sponsored by Angola By the Bay Boaters,," Club. All prizes were donated by Shorts Marine on Long Neck Road in Millsboro. Taking first place was James Jannuzzio, left. Winning second- and third-place prizes was Anthony Damiani. Tournament winners fished on Tom $chneider's vessel, Can I get a great workout in 60 minutes or less? Q: Do you have any ideas on how to make my workout faster and more intense? I like lifting weight and doing eardio afterward, but have begun to get bored. As of now I'm lifting four days a week with two body parts per day with eight to nine sets -apiece. It usually takes me an hour and a half to get everything done, but I would prefer to finish in an hour. Is it possible to get an effective workout in 60 minutes or.less? A: You can get an intense workout in 60 minutes or less, but you have to streamline your approach. Here are some tech- niques I use to keep my work- out short, intense and to the point so I have time to service my clients. Pick exercises that work a variety of muscles Long gone are the traditional workouts of one exercise per body part for those of us who are short on time. Instead, you need to pick movements that work groups of muscles for maximum efficiency, such as dips, pull-ups, walking lunges and dead lifts. These exercises work a variety of muscles at the same time, giving you much more bang for your buck and al- lowing you to get more results in less time. Reduce rest periods The average person rests approximately three minutes between sets, which means do- ing three sets of eight different exercises will take 72 minutes not including actual time lifting weights. Train yqurself to take 30 to 40 seconds' rest between sets and reduce your workout time by more than a third. Condense your routine with super sets and tri sets Add some spice to your routine and shorten your time in the gym by adding super sets and tri sets. Super sets are grouping two different exercis- es for opposing muscle groups back to back with no rest. A good example would be doing a set of push-ups followed by seated cable rows. Rest approx- imately 40 to 50 seconds and repeat again until the desired amount of sets is complete. Tri sets means grouping three exercises in a mini circuit and doing one set of each consecu- tively with no rest in between. After you complete a set of each you may rest approxi- mately 40 to 50 seconds and repeat the process. Try setting up three different tri sets for a great day's worko/at in a short period of time. Add cardio to your weightlifting routine If you don't have extra tune to spend on the cardio deck, try iniecting high-energy exercises into your weight training rou- tine. Exercises such as moun- tain climbers, burpees, squat thrusts and side planks are sure to get your heart pumping and your body sweating without spending an extra 30 to 45 min- utes on the cardio deck. So instead of talking to your buddies at the gym, strap on your iPod, avoid eye contact and try one of these techniques. With a little practice, you should be able to get a great workout in half the time with twice the intensity. Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients ranging from Att- American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories. Pick a state, any state. MDDC Press works with fellow press associations across the country to give you the best possible buys on advertising wherever you need it. We take care of scheduling andplacement at no extra cost to you, and you save time and money. Call Wanda Smith at ext. 6 today. R Press Service 2000 Caeital Drive, Annapolis. MD 21401 1-855-721-6332 www.mddcpress.com X--HIS AO FOR SALE! UU(I Press Service 2000 Capital Drive, Annapolis, MD 21401 SPREAD YOUR MESSAGE to over 4 Million readers with an ad this size for just $1,4501 For a limited time, BUY 4 ADS, GET ONE FREE!* CALL TODAY!: 1-855-721-6332 Wanda Smith, ext. 6 www.mddcpress.com *Certain conditions apply.