Cape girls’ indoor track team takes second at Snow Hill Invite

The Cape Henlopen indoor track & field teams competed Jan. 4 in the Snow Hill Invitational at the Worcester County Recreation Center in Snow Hill, Md. After seven hours of track & field with a 20-team field, the Vikings girls finished second overall with 85 points, while James M. Bennett High School won the title with 97 points. Henlopen Conference teams competing were Smyrna with 61 points in fourth place, Sussex Tech with 26 points for eighth place and Lake Forest with 25 points for ninth place.

For the boys, the Vikings were ninth overall with 33 points. Lake Forest scored 76 points for second place, while Sussex Tech and Smyrna were tied for seventh with 37 points apiece.

Leading the way for the boys was Greg Boyce, who scored 13.5 points, highlighted by winning the 3,200 meters in 10:37. He also scored in the high jump at 5-feet-4-inches and as a member of the 800-meter relay and 400-meter relay teams. Ryan Head scored 5.75 points for Cape, as he was fourth in the pole vault at 10-feet and was a member of  the 200-meter relay that placed sixth overall in 1:44.7. The 400 relay was fourth in 4:09.3, while Jacob Osborne was sixth in the shot with a throw of 36-feet-1-inch. Kyle Jones was eighth in the shot at 35-feet-5-inches, while Garrett Elgin was seventh in the triple jump in 38-feet-2-inches. Christian Partlow was eighth in 40.2 in the 300 meters, while the 800 relay team finished eighth in 9:51.1.

For the girls’ team, sophomore Darby Klopp led the way with 15.5 points on the day, while freshman teammate Meredith Lockwood scored 13.5 points. Klopp anchored the second-place 800 relay team with a 2:39 split, then she returned to place third in the 1,600 meters in 5:56.7. Klopp was back on the track for the 800 meters, where she finished third in 2:40.9. Lockwood won the close 800 meters in 2:40.7. Lockwood and Klopp came back in the next event to finish out the day on the 400 relay, where Lockwood ran a third-leg split of 1:06 and Klopp anchored with a 1:11 split, as the team was third with a season-best time of 4:39.3. Senior Michiah Rushin led off the 400 relay in 1:11, and senior Chakyriah Wright ran a nice second leg of 1:07. 

The Vikings began the meet with a second-place finish in the 800 relay, as Olivia Brozefsky led off with a 2:35, followed by Jackie Cannon in 2:40, Lockwood in 2:37 and Klopp anchoring in 2:39. Brozefsky returned in the 3,200 meters to place second in 13:11.

“Darby, Olivia and Meredith, a sophomore and two freshman, scored 39 points in nine events on their own, which is quite an accomplishment,” said coach Gilbert Maull. “Those three have never run indoor track before, and they nearly scored half of our team’s points.”

Sophomore Ce’yra Middleton was second in the shot in a personal best of 35-feet-one-half-inch, while sophomore Mac Parker was sixth in 29-feet-one-half-inch. Sophomore Marcella Sabbagh was third in the high jump in 4-feet-8-inches, while sophomore Leah Marsh was sixth in the pole vault in 6-feet-6-inches. Freshman Timesha Cannon was fifth in the 300 meters in 46.3, while Vienna Iacona was eighth in the 55 meters in 7.90. Senior Chakyriah Wright was fifth in the 55 meters in 7.79. Freshman Rose Minni was eighth in the triple in 29-feet-4-inches, while sophomore Zoe Callard was eighth in the 500 meters in 1:35.9. Sophomore Sam Wyatt was sixth in the 55-meter hurdles in a season-best of 9.98.

“Our freshmen and sophomore athletes scored 78 of our 85 points in the meet, which is a bright sign for the future of the indoor program,” Maull said.

Both Cape teams will travel to the Coach O Invite Saturday, Jan. 7, at UMES beginning at 2 p.m. They will return for the final Snow Hill Invite Wednesday, Jan. 11.

Couch to a 5K in only 10 weeks

Most want-to-be runners make the same mistake youth runners make when it comes to getting started - they go too fast too early. The following is a program my friend Bob Porter and I designed years ago that has been very successful for many locals who made the transition from walkers to runners.

This program is designed to take the walker or non-jogger to a slow, continuous 30-minute jog (equal to a 5K) in just 10 weeks. Call it a trot, call it a jog, even a run - bottom line is that you are able to complete the 3.1-mile distance without stopping. The program is designed in minutes, not miles, which most runners seem to enjoy better. The program has you working out four days per week with plenty of rest in between sessions. 

Before you begin, get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For each week of the program, try to keep your four workout days consistent, such as Monday, Wednesday, Friday, Saturday or Tuesday, Thursday, Saturday, Sunday.

Following your preconditioning walking week, now you are ready for week one of the program. Good luck, and 10 weeks from now will place you on the starting line at a local Seashore Striders March event. See you there!

Week 1 - walk 4 minutes and jog 2 minutes. Repeat 5x           

Week 2 - walk 3 minutes and jog 3 minutes. Repeat 5x

Week 3 - walk 3 minutes and jog 5 minutes. Repeat 4x

Week 4 - walk 3 minutes and jog 7 minutes. Repeat 3x

Week 5 - walk 2 minutes and jog 8 minutes. Repeat 3x

Week 6 - walk 2 minutes and jog 12 minutes. Repeat 2x

Week 7 - walk 1 minute and jog 16 minutes. Repeat 2x

Week 8 - walk 2 minutes and jog 18 minutes. Repeat 2x

*Week 9 - walk 1 minute and jog 20 minutes. Repeat 2x

Week 10 - jog 30 minutes

Congratulations! You are no longer a walker.

*Note: After completion of week 9, if you feel tired and not ready for your last week, repeat week 9 of the training and move on when comfortable.

Ten Golden Rules

1. Begin at the doctor’s office with a complete check-up before you begin.

2. Get proper equipment, most importantly a new pair of correct running shoes.

3. Keep a log that will track your progress and condition, and direct your future.

4. Never push too early. Going too fast is the most common mistake.

5. Know and listen to your body with common sense.

6. Four feet are better than two. Train with a partner or group of runners.

7. Develop your training routine with time and locations that are best for you.

8. Eliminate aches and pains with proper warm-up/cool-down stretching.

9. Avoid a quick injury with three basic rules: avoid worn shoes, uneven surfaces and training too far, too fast, too soon.

10. Set no limitation for yourself and don’t underestimate your potential ability.