Cape Gazette
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Running

Stay moving with Seashore Striders events this winter

By Tim Bamforth | Jan 18, 2013

Sunday, Feb. 10 will mark the running of the eighth annual Valentines Chase 5K Couples Run from the fishing pier of Cape Henlopen State Park in Lewes at 10 a.m. The unique event will race to the big dune lookout and a popular scenic couples photo stop before returning to the fishing pier for the finish. The event will have age-group awards and also awards for couples in the male, female and coed divisions as we will add the performances together. Event registration is set to begin at 9 a.m.

Sunday, March 10 will be a first for the Striders at the third annual Get Pumped for Pets 5K & 10K at 9 a.m. in Kent Island, Md. It's a great early season race to raise money for homeless pets through the Animal Resource Foundation! Come join us on this flat and fast race on the beautiful Kent Island Cross Island trail. There will be age-group and overall prizes, and tons of door prizes! Help us help the animals!

Saturday, March 16 will be the sixth annual St. Patrick's Day 5K Run that will be held in the town of Denton, Md., beginning at 9 a.m. Dash around downtown Denton to benefit community-based summer programs for children and youth in Caroline County. Registration will begin at 8 a.m. with all runners receiving a T-shirt. Don’t forget - there's a Best St. Patrick’s Day Spirit Costume Award.

Saturday, March 23 will feature the seventh annual St. Paddy’s Day Shamrock Shuffle 15K and 5K races held on the Junction & Breakwater Trail of Rehoboth Beach at 9 a.m. The event will begin behind the Tanger Outlet Center with registration set to begin at 8 a.m. A beautiful out-and-back course.

Saturday, March 30 will mark the second annual Bunny Palooza 5K & 10K races to be held in Bethany Beach beginning at Garfield Avenue at 8 a.m. If you enjoyed the Hair of the Dog on Jan. 1, then you’ll love this event as well with similar fun in store for all runners.

For race information, call the Seashore Striders at 302-644-8952 or visit www.seashorestrider.com.

Henlopen Conference Indoor Championships

The Henlopen Conference Indoor Track & Field Championships will be held Friday, Jan. 25, at the Snow Hill indoor field house with the field more up for grabs than it is most years. I look for Caesar Rodney and Milford boys to battle up top, but they can’t ease up because Lake Forest, Cape and Sussex Tech have some quality guys who can and will put some points on the board trying to sneak into the top three teams. The Smyrna girls are looking like they might be closing in on their first indoor title, led by sprinter/jumper Raven Luckett, who can chalk up 40 points if you don’t pay attention. The Cape girls should score well in the field and Sussex Tech will rack up some points with Bri Hall and the distance crew. Lake Forest, Caesar Rodney and Milford will be in the shadows, but don’t count them out. If you're looking for a good competitive meet to watch,  take Route 13 south, drive for an hour, and look for the action at the Snow Hill field house on your right.

Snow, ice and cold!

Delaware is known as a mild state when it comes to winter weather, and for the most part, runners and walkers are able to keep their workout regimen consistent throughout the winter. Delaware’s former Olympian Vicki Huber-Rudowski once wrote a beneficial piece for the News Journal on pros and cons of treadmill running; this week I will look at other sources of indoor workouts.

Treadmill running: Without a doubt, the treadmill is the most popular piece of equipment for indoor workouts, and many prefer 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 find that the workouts go by much more quickly than they do if you're staring at a wall or mirror. Expect to spend more than $2,000 for a decent treadmill.

Pool workouts: One of the absolute best forms of indoor exercise 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 himself or herself working out in the pool. Running in deep water while wearing a vest or belt makes water running a non-impact activity, and it has become a saving grace for runners with lower leg problems. Working on your form is a great thing to focus on when water running, but don’t expect your heart rate to get as high as it would during a workout of the same intensity and aerobic benefit on land. The other issue is finding pool time.  Hey, where is that pool that Cape residents were supposed to build years ago?”

Elliptical trainer:  One of the most popular machines in the last three years is the elliptical trainer. The selling point is that you get a workout that is both non-impact - and therefore easy on the joints - and weight bearing, which can help keep bones strong. The elliptical trainer is a great running alternative if you have a heel or foot injury such as plantar fasciitis, something I can relate to quite well.

If running 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.

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