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December 3, 2010     Cape Gazette
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December 3, 2010

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FRIDAY, DECEMBER 3 - MONDAY, DECEMBER 6, 2010 SPORTS & OUTDOORS Cape Gazette ecently I've had a hard time getting to the gym, because my ener- gy level has been very taw. It just seems like once the summer is over and the day gets shorter, I go into hibernation mode. I recently had a physical, so I know there is nothing wrong with me. I just think I'm in a rut, Do you have any sug- gestions on how I can increase my energy levels to help get me Cape ~t MARY BETH GOODING When most swimmers are trying to avoid the 500-yard freestyle, this Cape junior- honors student that most grueling of strokes on the Vikings swim team. - Stamina and endurance are attributes she has acquired on the Cape soccer team as well. "Mary Beth has really improved I this season," said Cape swim coach Bill Geppert. "I can always count on her to do a 4, great job inthe 500." When she isn't making waves in the pool, she spends time working with autistic students in the Best Buddies Programat Cape Henlopen High School, as well . as being a member of the Key O Club and honor- society. back to the gym? - Shannon Shannon, This time of year is hard for everyone, but there are certainly a few things to consider that can help boost energy levels. Re- member: Your body is a very complicat- ed machine that requires con- stant maintenance, so be sure to give it the attention it needs so it will respond the way you want it to. Oatmeal, sweet potatoes and brown rice are just a few exam- ples of good, complex carbohy- drates that provide a long-last- ing energy source that will help fuel your body throughout the day. Be sure to include these foods in your diet, and energy levels will most likely increase. Most people associate dehy- dration with the cramps one gets in the side of the abdomen while running long distances, but what they don't realize is there are many other negative side effects that are not as obvi- OUS. Failure 'to drink enough water can also reduce blood flood to the muscles, leaving you feeling fired and unmotivated. It's also important to remember that the more active you are, the greater your water needs will be, so be sure to adjust accordingly. r-ua l wl dy Think of your preworkout meal as gassing up your car be- fore going on a long trip. If you don't put any fuel in your tank, you're not going to get very far. Therefore, it makes perfect sense to fill up by eating a pre- workout meal 60 to 90 minutes before activity for optimal re- sults. More is not always better when it comes to working out. / Athletes Of The Week )) JOHN MERZ A young man of many talents, Merz lends his swimming skills to the distance races on the Cape swim team. 'Uohn is really dedicated and works very hard," said coach,Bill Geppert. In his third year as a Viking, this honors student has gained his opponents' respect as a tough competitor in and out of the pool, as he owns a second- degree black belt in karate. When he isn't kicking up the water and breaking bricks, he kicks out the licks and tunes on his antique classic Stratocaster guitar. RYAN SHOWELL This 22-year old former football, track and baseball player at Sussex Central, class of 2006, has nine siblings. Three of the boys - Ryan, Timothy and Cordae - played in last Thursday's 40th Annual Cool Spring Turkey Bowl tackle football game. They also play together on the Rehoboth YMCA flag football team known as Outkasts. Ryan had several lJerfect-form, jarring tackles during the game and says he maintains his high level of fitness by running a mile each day and lifting weights four days a week. He also plays football for the semipro Punishers. He was a DB, LB and RB at SC. In fact, spending too much time in the gym can lead to overtrain- ing, leaving you tired and drained. That's why it's important to get in and out as fast as you can, while still getting a great work- out. You can accomplish this goal by reducing rest periods be- tween sets, doing a few exercis- es that work a variety of muscles and keeping chitchat to a mini- mum. Get nty ,f sleep Even though some people think they can function well on five to six hours of sleep, re- search tells a different story. Most experts would agree the body cannot fully recover from a hard workout without eight to 10 hours of good old shut-eye. So make it a habit to get in bed on time, and you will be sure to recharge your battery for greater energy. Chris Antonio is a personal trainer and former world-class weightlifter. Visit for training tips, news and inspirational stories; email questions to OMAR JOHNSON Two of the last three years, Omar Johnson, a former Cape fullback, has-rambled and rumbled into the exact same H.O. Brittingham end zone for the game-winning touchdown in the annual Cool Spring Turkey Bowl game. Omar is a load to bring down once gets the old forward momentum going and he talks all the time while running. "That's al you have to do is giveme the ball; this is my house, just give me the ball." After he scored the only touchdown in the game, Omar's son Little Omar ran up to give Daddy some Powerade as the circle remains unbroken. i Swimming Continued from page 91 DiGuglieimo, Luke DiGuglieimo, Nicholas DiGuglielmo, Craig Fanto, Andrew Gorecki, Nathan Griffith, Sean Grogan, Andrew Hynes, Kyle Joseph, Logan Math- ews, Mathew Mazzocchi, John Merz, Dan Myers, Christian Prestipino, Conrad Rutkowski, Tyler Saltiel, Jacopo Scaramuzzi, Jared Schraeder, Gabriel Sferelli and Joel Tylecki. Members of the girls' team in- chide Kalee Autry, Colleen Bai- ley, Christine Bristowe, Helen Catts, UrsUla Catts, Kristen Dabrowski, Stephanie Delp, Erin Dunn, Kayleigh Eckrote, Mary Beth Gooding, Danielle Griffith, Caitlyn Hardy, Makayla Hart- man, Shelby Hunt, Ava Kashner, Holly King, Katie Kolobielski, Alexandra Kwan, Danielle Legates, Margaret McClure, Jor- dan Olsen, Alaina Peterson, Erin Ricker, Margaret Robertson, Romy Stancofski, Taylor Trim- mer and Katelyn Wartman. Last season the boys had a suc- cessful 9-2 season, losing only to Seaford and St. Mark's. Most of Cape's big point producers are back for the 201041 campaign. The girls' team posted a 7-3-1 record last season, losing to Mil- ford, St. Mark's and Stephen De- catur while tying Sussex Tech. There are 11 events contested in a swim meet, and those in- clude the 200 and 400 freestyle relays and 200 medley relay. In- dividual events include the 200 freestyle, 200 medley, 50 freestyle, 100 butterfly, 100 freestyle, 500 freestyle, 100 back- s oke and 100 breaststroke. Cape will open the season at home Tuesday, Dec. 7, versus In- dian River, then swims against Milford at the Milford Boys & Girls Club Thursday, Dec. 9, be- fore returning home Thursday, Dec. 16; versus Sussex Central. "The teams to beat are seaford on the boys' side and Milford and Sussex Tech on the girls' side," Geppert said. "We will be right in there competing for the confer- ence championship." Briefly )) Raffle tickets on sale now for Eagles game The Sussex Family YMCA is conducting a raffle for a pair of Club Suite tickets (includes park- ing pass) for an upcoming Philadelphia Eagles home game. The drawing for the Sunday, Jan. 2 Eagles vs. Dallas game will be Thursday, Dec. 23. Raffle tickets are $10 each, and may be purchased at the YMCA, 20080 Church St., Rehoboth Beach. The proceeds from the raffle benefit the YMC/ s Strong Kids Campaign. For more informa- tion, call 302-296-YMCA.