Triathlon training

Ruidoso Free Press

January 3, 2012

Sports

13

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Ruidoso finishes holidays on winning note

Results

Dec. 27

Girls basketball Goddard Holiday Tournament Grants 77, Ruidoso 49

Dec. 28 Girls basketball

Goddard Holiday Tournament Ruidoso 67, Los Alamos 55

Dec. 29 Girls basketball

Goddard Holiday Tournament Fifth place Ruidoso 57, Goddard 50

Jan. 2 Boys basketball Socorro at Ruidoso, late

Sports Upcoming

Jan. 3 Boys basketball Capitan at Hondo, 7:30 p.m.

Girls basketball Capitan at Hondo, 5:30 p.m.

Jan. 5 Boys basketball Hatch at Ruidoso, 7 p.m.

Smokey Bear Tournament at Capitan Capitan junior varsity vs. Hagerman, 3:30 p.m.

Carrizozo vs. Hondo, 3:30 p.m.

Mescalero vs. Reserve, 6:30 p.m.

Capitan vs. East Mountain, 6:30 p.m.

Girls basketball Ruidoso at Las Vegas Robertson, 7:30 p.m.

Smokey Bear Tournament at Capitan Carrizozo vs. Hondo, 2 p.m.

Mescalero vs. Valencia JV, 2 p.m.

Reserve vs. Hagerman, 5 p.m.

Capitan vs. East Mountain, 5 p.m.

Jan. 6 Boys basketball Ruidoso at Dexter, 7:30 p.m.

Capitan, Hondo, Mescalero, Carrizozo in Smokey Bear Tournament at Capitan, TBA Girls basketball Ruidoso at Socorro, 7:30 p.m.

Capitan, Hondo, Mescalero, Carrizozo in Smokey Bear Tournament at Capitan, TBA

Jan. 7 Boys basketball Ruidoso at Goddard, 3 p.m.

Capitan, Hondo, Mescalero, Carrizozo in Smokey Bear Tournament at Capitan, TBA Girls basketball Silver at Ruidoso, 3:30 p.m.

Capitan, Hondo, Mescalero, Carrizozo in Smokey Bear Tournament at Capitan, TBA Wrestling Ruidoso at Moriarty Duals tournament, 8 a.m.

By Todd Fuqua Sports Editor todd@ruidosofreepress.com ROSWELL – It’s not easy beating a team twice in the season, especially when it’s on that other team’s court.

But the Ruidoso girls proved they had what it takes to beat Goddard a second time to win the consolation championship at this year’s Goddard Holiday tournament with a 57-50 victory Thursday.

As far as execution is concerned, Ruidoso coach Dean Hood felt the contest was a marked improvement over the Lady Warriors’ win against Los Alamos the day before.

“It’s always nice to get two wins, and I was glad to see us play the way we did today,” Hood said. “We’ve got to be ready for our district games against Lovington and Portales, and today was a step in the right direction.”

Ruidoso opened with a 14-4 lead in the first quarter thanks to its pressure offense and numerous buckets in transition. But the Lady Rockets made a comeback near the end of the period – a comeback which may have taken a lot of spectators by surprise, as it wasn’t exactly furious and fast-paced.

Still, by the time Goddard center Abbie Blach hit a jumper to start the second quarter, the game was tied at 14-all.

“I don’t know that anything really happened, ball games are just that way,” Hood said of Goddard’s first-quarter comeback.

“There are ups and downs. I thought we were playing pretty good ball at the time.”

While the Lady Rockets may have tied it, they spent themselves in the effort and Ruidoso began running and gunning again to retake a comfortable lead by the end of the half.

From there, the Lady Warriors merely

Todd Fuqua/Ruidoso Free Press

Ruidoso’s Claudia Morales, right, puts up a shot over Goddard center Abbie Blach Dec. 29 during the fifth place game of the Goddard Holiday Tournament at Roswell. had to maintain their cushion to secure the win, but Goddard started coming back in the final period.

“We tried to come out aggressive in the second half and picked up the intensity, but they were ready to come back too,” said Ruidoso guard Lyndsey Saenz, whose outside shooting and 16 points kept Ruidoso ahead.

Saenz tied with Brittanie Vega for the most points on Ruidoso’s side, while Lady

Warrior posts Claudia Morales and Madigan Gonzales each had 10 points.

Morales was also a force on the boards, hauling in eight rebounds in the game.

Blach was the go-to girl for Goddard again, scoring 17 points and getting 9 rebounds to lead the game, but she wasn’t the only one scoring – as Kristina Perea see Ruidoso pg. 14

Individual wrestlers do well at Silver

By Todd Fuqua Sports Editor todd@ruidosofreepress.com As a team, the Ruidoso wrestling squad didn’t have a great weekend at the Silver Colt Duals.

Individually, they did – in coach John Pacheco’s words – “phenomenally.”

The Warriors dueled against eight teams Thursday and Friday, but were only able to win three of those team matches, in which each squad sent their wrestlers one by one to the mat from smallest to largest weight

class.

It was forfeits at 113 and 152 pounds that hurt Ruidoso in their match against Class 3A power Cobre. Without those point losses, the Warriors likely would have won, falling 41-39.

But Ruidoso was able to rebound with wins over El Paso Eldorado, El Paso Coronado and Roswell High.

The Coronado victory was a big one, as the El Paso school had been favored to win the tournament. The Eldorado

see wResTLiNG pg. 14

Photo by Anthony Ramirez

Armando Baca secures the fall for the Ruidoso Warriors Saturday at the Silver Colt Duals.

A down-to-earth plan to getting in shape

It’s the time for New Year’s resolutions, and one of the more popular ones is to lose weight and get in shape.

Not everyone resolves to be able to run a marathon by the summer, but Sarah Crewe says it’s not that difficult.

The first step, Crewe says, is to just get up and start moving.

“It doesn’t matter if you are 15 or 81, you first need to start at the beginning and get off and stay off that couch,” Crewe said.

To start, Crewe gave this tongue-in-cheek set of instructions: • Step 1 – Slide legs from horizontal position over the couch onto the floor. Next,

slide hands hear hips and push yourself into a vertical position (this is exercise). Next, push hard and roll your weight onto your feet and stand up. Stay there. Breathe. You may feel a bit dizzy at first but this will pass. Smile. You are taking the first step to being cured. Oh, and if TV is on turn it off please, and leave it off. Unplug it if the urge to turn it back on is too great (this too is exercise!)

• Step 2 – Pick up any items on the floor that do not belong on the floor and put them on the couch. This includes dog toys (the more slobbier the better), Barbie dolls (make sure you

Courtesy

Not everyone can become a triathlete like Sarah Crewe, seen here competing in Cozumel, Mexico during the Thanksgiving weekend, but she’s put together a plan so even the most sedentary couch potato can start getting into shape.

see PLAN pg. 14

Smokey Bear Tournament at Capitan Jan. 5-7

Girls Capitan

5 p.m. Thursday

Capitan

6:30 p.m. Thursday

East Mountain

East Mountain

5:30 p.m. Friday

Boys 4 p.m. Friday

5:30 p.m. Friday

Carrizozo Hondo

Consolation Championship

Mescalero

3:15 p.m. Saturday

Hagerman Championship

2 p.m. Thursday

Consolation Championship

Valencia JV

2:30 p.m. Friday

Reserve

1:30 p.m. Saturday

1 p.m. Friday

2:30 p.m. Friday

7th place

Hagerman

Carrizozo

5 p.m. Saturday

Championship

3:30 p.m. Thursday

Hondo Mescalero

4 p.m. Friday

6:30 p.m. Thursday

5 p.m. Thursday 3:15 p.m. Saturday

7 p.m. Friday

3:30 p.m. Thursday

2 p.m. Thursday Noon Saturday

Capitan JV

Noon Saturday

3rd place

7th place

10:30 a.m. Saturday

Reserve

1:30 p.m. Saturday

3rd place

Ruidoso Free Press

14

January 3, 2012

RUIDOSO from pg. 13

WRESTLING from pg. 13

added four 3-pointers and 13 points from the outside to keep the Ruidoso defense honest.

“It seems that when Abbie gets going, it trickles down and gives the whole team confidence and energy,” said Goddard coach Greg Torres. “That didn’t really start happening until the second half, and then it was just too late.”

With Ruidoso up by 10 points with just over three minutes left in the game, Goddard started its comeback with a trey

by Perea. The Lady Warriors then held onto the ball and forced Goddard to foul to stop the clock, and Ruidoso’s free throw shooting almost backfired on them.

However, Goddard could get no closer than five points on a rebound and putback by Blach with 25 seconds left, and the Lady Rockets simply ran out of time.

Ruidoso guard Lyndsey Saenz, right, puts up a shot as Los Alamos’ Hayley Each attempts to block Dec. 28 during the second round of the Goddard Holiday Tournament at Roswell.

The Lady Warriors spotted Los Alamos a narrow lead to start in their game Wednesday, then clawed ahead late in the first quarter, earning a 67-55 win to get a spot in the fifth-place game.

That fifth-place game will be against tournament host Goddard, which beat Roswell’s junior varsity in the consolation semifinals.

Ruidoso surged ahead in the second quarter on a 15-0 run that seemed to put the game out of Los Alamos’ reach, but then the Lady Warriors’ bad habits started catching up to them in the second half.

“The pressure wasn’t hard today as it was yesterday,” said Hood, comparing the game to Tuesday’s tournament-opening loss to Grants. “I told the girls before the game that if we gave these guys (Los

An ugly win

Photo courtesy Casey Griffin

Alamos) some confidence, they were going to give us a ball game. We did, and they did, and we didn’t execute well at all today.

“We were totally out of synch until late in the game, when we were moving the ball and got some nice passes,” he added. “But in the half-court set, we were just out of synch.”

Ruidoso was able to maintain their lead thanks to Vega, who led the game with 23 points and kept from fouling out, as she did against Grants Tuesday. Saenz added 13 points for the Lady Warriors.

“We were a bit more composed today,” Vega said, comparing her team’s performance to that of Tuesday. “I think we were running the ball and passing the ball better. We had a lot less turnovers today.”

Ruidoso’s defense flustered the Hilltoppers at times, and the Lady Warriors stole the ball 11 times and caused 20 turnovers.

Of course, the Lady Warriors had 20 turnovers as well, and were hurt when center Madigan Gonzales and her teamleading 12 rebounds fouled out of the game in the fourth quarter.

“We won, which is always good,” Hood said. “Something good happened today.”

victory was also big for Tanner Desoto, who avenged one of his two losses thus far this season.

Desoto went 8-0 in his matches to push his season record to 22-2 and earn the Wrestler of the Month title for December.

Heavyweight Michael Montoya was 6-2 for the weekend and Armando Baca was 5-3.

“This was an amazing tournament and a lot of my kids grew up this weekend,” Pacheco said. “They learned a lesson that they have to continue to work hard, and I was really proud of them.”

Ruidoso will be at Moriarty this Saturday for another dual tournament, one which will give the Warriors a further look at Class 3A competition. Pacheco is hoping it’s another chance for his team to grow further.

“Individually, this was a phenomenal tournament for us,” Pacheco said. “As a team, it doesn’t show because of the forfeits we had, but individually, some of the guys beat wrestlers they weren’t supposed to.”

PLAN from pg. 13 place them flat on couch with arms extended towards ceiling), forks (well you had to eat while on that couch didn’t you?), Legos (bumpy side up), shoes (you may want to place a towel on the couch first for this), books, old dog bones, and anything else you can find that really looks disgusting. I also suggest taking that laundry basket and dumping it on the couch – preferably with clean clothes. Keep dumping every time you have a clean load to fold.

This way you don’t have to fold clothes and your excuse (in case family or other company arrives) is that you are trying to kick the couch potato habit.

They will understand, and may even supply you with more laundry and items of disgust to ensure couch remains undesirable.

Note: If you have no dogs or kids, no worries. Find an old piece of plywood (I’m sure you have something in that garage that would do!) and hammer nails into it.

Place finished product on couch nail-side-up. Repeat until coach is filled with nailed wood. There: you have created a perfect bed of nails.

Congratulations! You are no longer a couch potato.

In fact, you are incapable of being a couch potato without doing some serious exercise or damage to yourself! Side benefit: your laundry-folding and putting away worries are over. Smile and congratulate yourself on a Step 2 well-done.

• Step 3 – Get pen and paper and walk into bathroom. Close door. Make sure you are alone. Take a deep breath. Stand in front of mirror. Open eyes and really look at yourself.

Turn around a few times.

What do you like? What needs a little work? Look

at your profile, your teeth, your hair, your underarms (just kidding). How do you envision yourself? Are you who you see yourself?

Why or why not? (This is hard, so take your time.)

Next, take said pen and write down three things you would like to see different with that person you see. Make sure these things are changes you can control. (For example, if you’d rather see Brad Pitt or Angelina Jolie in that mirror, forget it. Besides, they have their own issues that you thankfully don’t have.) Next, leave the bathroom and close door. Do not sit on couch.

Sit with pen and paper at a table and write down your thoughts. Keep paper handy while in bed and awake at night. When a thought comes to you, get up and write it down.

• Step 4 – Sleep on it.

I mean it. Seriously think about these three things and decide which one will make a difference in your life and which one you have the inner motivation to accomplish. Why do you want to change?

Because you have to? If you have to change it will never happen, or it won’t happen for long. You can only change things you really want to change. So take time and think about this. Really think about what you really want to do over the next six months, and how determined you are to do it. What is motivating you? Do you have the support from family and friends to make this change a reality?

This change, by the way, doesn’t have to be physical. It can be how you look at life, it can be your life situation, your job, your friends.

• Step 5 – Set the goal.

After a week , or month or so, you have hopefully decided on one thing you

want to accomplish over the next six months to a year. Write that goal down on that same piece of paper. Scratch out the others.

Next, you need to make that goal SMART. By that, I mean: S – Specific. What specifically is your goal?

Do not say “to lose 50 pounds.” Make it specific. For example: “In six months, on my birthday, June 6, I want to be able to remove this ugly wedding ring from my finger. I would prefer this to having my finger sawed off after my divorce is final at the end of the year!” Good goal.

M – Measurable.

Example: “My left ring finger has grown too fat. I need to lose 1/5” circumference from that finger in order to remove the ring comfortably, without using any utensils. Right now it is so many inches in diameter, I need it to be so many inches by June 6. I will measure it every week, on Monday, from today until June 6 to measure the amount of circumference.

A – Attainable. Is this an attainable goal? Can you do it? How badly do you want to achieve this goal? And you visualize this goal happening? How are you going to attain this goal? This is a huge question and will take time to answer comprehensively as this is part of your plan.

Example: Of course it is attainable. I’ve only been married for 2 years and 6 months ago I could take this thing off!”

R – Realistic. How realistic is this goal? Can you remember when you could take that ring off?

Keep that in your head at all times to motivate you.

T– Time frame. In this case, six months. Give yourself a deadline. Make it firm and specific.

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• Step 6 – Start to make the plan. Remember, hope is a dream without a plan. You’ve got to make a plan. Start with the big picture, then break it down by months, then weeks, then days, then hours.

For example, to lose that amount of finger fat you need to lose weight. In order to lose weight you need to eat smart and exercise. Easier said than done. To do that you need to have an exercise plan and eating plan for the six months and break it down to each day. You need to set a goal for the month of how often or how many

hours you plan to exercise a month, then per week, then per day. Then you need to take that daily plan and put it into your calendar and make it part of your “To do” list for the day and schedule time to do it.

Never look at that huge goal in totality or you will give up. Break it down into pieces that are doable, and before you know it you will achieve your goal. And along the way you may just meet new friends at the gym and discover things about yourself that you never knew. We will go over

setting plans next time, but for now just think about your master plan.

Remember, change is a process. It is not a pill that you take to go to sleep or wake up, or something you take to get rid of an illness. It is a long, long process; one you will grow to love and hate, to admire and dread. Most importantly it is something that will force you to know yourself – the good, the bad and the ugly – if you stick with it.

Next: How to set and meet your goals and expectations.

Ruidoso Free Press

14

January 17, 2012

Ruidoso boys hurting in more ways than one

By Todd Fuqua Sports Editor todd@ruidosofreepress.com Just one quarter into Ruidoso’s game at Hot Springs Thursday, the Warriors suffered a great loss – two great losses, actually.

Leading scorer Terrence Shields went down with an injury – suffering what later proved to be a hairline fracture in his toe – while Wambli Little Spotted Horse suffered a sprain.

The Warrior backups were able to fill in, but only after a disastrous second quarter which saw a two-point deficit turn to a 17-point one and an eventual 45-27 loss.

Things weren’t much better Friday, as Ruidoso dropped a 76-39 decision to Class 4A power Goddard.

Ruidoso (5-9) was also missing leading rebounder Brandon Lewis Thursday, who was away on a Navy recruitment trip, taking away a powerful presence inside.

“That doesn’t give us an excuse for why we ended up losing. We

Todd Fuqua/Ruidoso Free Press

Ruidoso’s Sawyer Miller, left, prepares to take a shot as Goddard’s Erik Johnson defends Friday at Ruidoso High School. still should have done better than we did,” said Ruidoso coach Dennis Davis. “The guys coming in to replace Terrence and Wambli weren’t ready to come in and hadn’t had a chance to think and be mentally ready.”

Ismail LaPaz was the only Ruidoso player in double figures with 10 points, although he

matched leading Tiger scorer Justin Reese.

“We could have done better, but we missed easy opportunities and that kind of piles up,” Davis said. “Defensively, we did really well. We held them to 45 points, which was better than what we did against them here. If we’d have been able to score a little bit, we’d have been

You can become a triathlete

by Sarah Crewe with Ty Wyant

“Life is not a spectator sport.”

—George Sheehan

Triathlon is not a spectator sport.

It’s a sport about breaking personal boundaries.

Comprised of three legs – swimming, bicycling and running – triathlon is a single sport that had nearly 1.9-million American participants in 2009, according to the Sporting Goods Manufacturers Association. The goal of completing a triathlon may seem daunting, however it has been accomplished by millions of everyday folks from wide-eyed teenagers to active retirees.

Arthur Gilbert, 90, began jogging in his 50s and completed his first triathlon at age 68. He has finished more than 40 triathlons and is preparing for another race this spring. He swims nearly daily, works out in the gym three times per week and goes for Sunday bike rides.

“Being disciplined and going out and doing it even when you don’t feel like it is key to success,” he told the London Daily Mail.

Matt Hoover won the Biggest Loser television show competition in 2005 after shedding 157 of his 350 pounds. Then, in 2009, he completed the Ford Ironman World Championship, the sport’s showcase event held every fall in Kona, Hawaii.

“Don’t blame luck. Don’t blame others. Quit once and it’s easier to quit again,” he says.

This year’s Ruidoso Sprint Triathlon will be held on June 9 and you can do it. You can transform from couch potato to triathlete in five months. All it takes is planning and preparation, and between now and the triathlon the Ruidoso Free Press offers this regular series to help you reach the finish line.

Also, if you start training now, you will have time to deal with the training interruptions and setbacks that are part of the deal.

What is a sprint triathlon?

It is a triathlon with distances shorter than an Olympic-distance triathlon.

So, what’s an Olympic-distance triathlon?

It is routinely a 1,500-meter swim, a 40-kilometer (about 25 miles) bike ride and a 10-kilometer (6.2 miles) run.

There are triathlon distances longer than the Olympic distance – primarily the Ironman distance and the half-Ironman (also called 70.3) distance. The full Ironman is comprised of a 2.4-mile open water swim, a 112-mile bike ride and a marathon (26.2-mile) run. The half-Ironman is half of each of those distances.

The Ruidoso Sprint Triathlon is a

3.5-mile run, 10-mile bike and then a 400-yard swim in the Ruidoso Athletic Club pool. It is an excellent event for rookie triathletes. Don’t be intimidated; you can walk, comfortably pedal around Ruidoso and take a relaxing swim.

Triathlon is about you achieving your goals. USA Triathlon, with more than 135,000 annual members, reports that 95 percent of triathletes surveyed participate for the personal challenge.

Obviously, there are a lot of people out there from many backgrounds up for the challenge.

Are you ready? If so, let’s start because the will to win is nothing without the will to prepare.

This week, see your doctor because it is always advisable to consult your doctor before beginning a training program. If your doctor says you’re good to go, head out for a few walks (jog if you can), inhale our fresh mountain air and mentally get ready for your personal transformation.

You may wish to look into buying quality running shoes because your feet are an important part of this endeavor.

Hope is not a plan and a dream is not a goal. We will work together to plan and achieve your triathlon-completion goal over the next five months.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575.257.4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com. Selected questions will be answered in conjunction with this weekly column.

more competitive in that game.”

On Friday, the Warriors were playing even with No. 2-ranked Goddard Friday – for about three minutes at least.

The teams were tied

at 4-all on a jumper by Ruidoso forward Sawyer Miller with 5:28 left in the first quarter, but then the Rockets went on a 13-4 run to take control and cruise to a 76-39 victory.

Goddard has its work cut out in the next few weeks. The Rockets are scheduled to play some strong 5A teams like Clovis, Alamogordo and Hobbs before starting District 4-4A play against teams like Artesia and Roswell – ranked No. 1 in the most recent coaches’ poll – which is why they couldn’t afford to let up on the Warriors.

“We’re pretty aggressive, but we’ve got to be,” said Goddard coach Kevin Jones. “You never take anybody for granted or lightly. It doesn’t matter whether you’re playing Dexter or Cleveland High School. Doesn’t matter what happened in the game before, this is a whole new night.”

Thursday, Jan. 12 Tigers 45, Warriors 27 Ruidoso (27) Terrence Shields 1 0-0 2, Jordan Padilla 0 1-2 1, Rylan Vega 0 0-2 0, Wambli Little Spotted Horse 1 0-0 2, Joe Marquez 2 0-0 4, Sawyer Miller 2 0-1 4, Luis Marquez 0 0-0 0, ismail LaPaz 5 0-1 10, isaac Gilliland 1 0-0 2, Ryan Williams 1 0-2 2, James Thomas 0 0-0 0, Blayne Maldonado 0 0-0 0, Keenan Kane 0 0-0 0. Totals 13 1-8 27.

Hot Springs (45) Kyle Blacklock 0 0-0 0, Gustavo Barrow 0 0-0 0, Nic Nuncez 2 0-0 4, isaac Bamonte 2 2-2 4, Zach Zavala 1 3-3 6, Dylan Clenderia 1 0-0 2, Travis Day 2 0-0 6, Brandon Rael 0 0-0 0, Austin Munson-Weber 1 1-2 3, Justin Reese 4 2-3 10, Tanner Rintelen 3 0-0 6, Andrew Bejarano 0 0-0 0, Tristen Perkins 0 0-0 0, Omar Covarrubia 2 0-0 4. Totals 32 8-14 76.

Ruidoso 6 5 10 6 – 27 Hot Springs 8 20 8 9 – 45 Three point goals – HS 3 (Day 2, Zavala).

Fouled out – None. Total fouls – Rui 14, HS 13.

–––

Chase Salazar led all scorers for Goddard with 24 points, while Lane Vanderhurst had 15 points, David Sweet 11 and Erik Johnson 10.

Joe Marquez had 14 points to pace the Warriors, followed by Miller with 12.

Davis wasn’t ready to go looking for excuses.

“I was hoping to compete, that’s it. To do the best with what we have,” Davis said. “We still have guys who are basketball players, and I expect them to give good effort and try to do the things we’re capable of doing. They (Goddard) may be one of the best teams in 4A, and we’ve got another tough one in Roswell coming up, and we’ve got to be able to compete against that level of competition.”

By the third quarter, the Rockets were flirting with a 35-point lead, which led to a running clock.

Friday, Jan. 13 Rockets 76, Warriors 39 Goddard (76) Jake Maxey 0 0-0 0, Josh Wagner 1 0-0 2, Brad Blackwell 2 0-0 6, Austin Rades 1 0-0 2, Mark McCool 1 0-0 2, Larry Hess 2 0-0 4, Chase Salazar 9 4-6 24, Lane Vanderhurst 6 3-4 15, Erik Johnson 5 0-0 10, David Sweet 5 1-4 11. Totals 32 8-14 76.

Ruidoso (39) Derrick Montelongo 0 0-0 0, Jordan Padilla 1 0-0 2, Rylan Vega 0 0-1 0, Joe Marquez 6 2-4 14, Sawyer Miller 6 0-0 12, Luis Marquez 0 1-2 1, ismail LaPaz 0 3-3 3, Brandon Lewis 1 1-2 3, isaac Gilliland 0 0-0 0, Ryan Williams 1 2-5 4, James Thomas 0 0-0 0, Blayne Maldonado 0 0-0 0, Keenan Kane 0 0-0 0. Totals 15 9-17 39.

Goddard 20 27 19 10 – 76 Ruidoso 10 14 8 7 – 39 Three point goals – God 4 (Blackwell, Salazar).

Fouled out – None. Rebounds – God 30 (Sweet 6), Rui 21 (Marquez 6). Steals – God 5 (Maxey, Salazar 2), Rui 1 (Padilla). Blocks – God 2 (McCool, Vanderhurst). Turnovers – God 11, Rui 18. Total fouls – God 17, Rui 12.

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Bowling RUIDOSO BOWLING CENTER Tuesday Senior team standings, week 17 of 32 Name Won Lost Ageless Wonders . . . . . . . . . . . . . . 4 0 Old Timers. . . . . . . . . . . . . . . . . . . . . . 3 1 Serious Not. . . . . . . . . . . . . . . . . . . . . 2 2 Larry Larry’s . . . . . . . . . . . . . . . . . . . . 2 2 The Who? . . . . . . . . . . . . . . . . . . . . . . 1 3 Sput & the Tater Tots . . . . . . . . . . . 0 4 High scores Handicap series – Ageless Wonders 2638, Larry Larry’s 2479, Old Timers 2424 Handicap game – Serious Not 857, Sput & the Tater Tots 853, The Who? 820 Men’s handicap series – Tom Douglas 688, Jim Clements 681, Larry Hindes 675 Men’s handicap game – Hubert Lee 256, Arden Eckersley 251, Gene Nitz 240 Women’s handicap series – Linda Clements 710, Rose Bivens 640, Gloria Wheeler 601 Women’s handicap game – Lucy Servies 239, Ursula Eckersley 231, Linda Cockrell 225

Men’s scratch series – Virgil Reynolds 693, Jim McGarvey 659, Keith Brower 600 Men’s scratch game – Mike Kim 257, Evan Reed 222, Floyd Ganaway 213 Men’s handicap series – Brad Archer 691, Joe Shafer 690, Sid Thomas 657 Men’s handicap game – Ken Brower 255, A.J. Seidel 243, Spud Mitchum 243 Women’s scratch series – Crystal ingle 473, Jean Fanning 423, Shelly Layher 423 Women’s scratch game – Connie Reynolds 190, Pam Bernard 151, Sharla Gonaway, Sue Reed 137 Women’s handicap series – Christina Wall 639, irene Pawlowski 632, Trina Thomas 593 Women’s handicap game – T.J. Romero 230, Marianne Mohr 220, Melissa McMillan 195

Thursday Men’s team standings, week 16 of 32 Name Won Lost Western Auto . . . . . . . . . . . . . . . . . . 7 1 GSV. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 2 Down’s Auto Repair . . . . . . . . . . . . 6 2 Buckner Electric. . . . . . . . . . . . . . . . 4 4 5 Wednesday Mixed team standings, week 16 of 32 insidhers . . . . . . . . . . . . . . . . . . . . . . . 3 Good Ole Boys . . . . . . . . . . . . . . . . . 3 5 Name Won Lost Ruidoso Bowl . . . . . . . . . . . . . . . . . . 2 6 Team 7 . . . . . . . . . . . . . . . . . . . . . . . . . 6 2 Ruidoso Septic . . . . . . . . . . . . . . . . . 1 7 No Doubt . . . . . . . . . . . . . . . . . . . . . . 6 2 High scores Ruidoso Bowl . . . . . . . . . . . . . . . . . . 5 3 Scratch series – Western Auto 3048, GSV 2902 Evan’s Team . . . . . . . . . . . . . . . . . . . . 5 3 Scratch game – Buckner Electric 1027, insidhers Western Auto . . . . . . . . . . . . . . . . . . 5 3 917 Even Par. . . . . . . . . . . . . . . . . . . . . . . . 5 3 Handicap series – Down’s Auto Repair 3192, Good Car Quest . . . . . . . . . . . . . . . . . . . . . . 4 4 Ole Boys 3177 Wild Cards. . . . . . . . . . . . . . . . . . . . . . 2 6 Handicap game – Ruidoso Bowl 1104, Ruidoso Ruidoso U-Haul . . . . . . . . . . . . . . . . 1 7 Septic 1049 Knight Riders. . . . . . . . . . . . . . . . . . . 1 7 individual scratch series – Keith Brower 722, David High scores Scratch series – Western Auto 2186, Ruidoso U- Hoff er 656, Evan Reed 636 individual scratch game – Terry Bernard 278, JaHaul 2053, No Doubt 1624 Scratch game – Even Par 743, Ruidoso Bowl 690, son Parker 235, Billy Weddige 235 individual handicap series – Ronnie Wright 746, Wild Cards 500 Handicap series – Team 7 2527, Knight Riders Jim Clements 693, Hubert Lee 688 individual handicap game – Donald Yeager 278, 2438 Ron Buckner 270, Dennis Haas 255 Handicap game – Evan’s Team 911, Car Quest 858

Ruidoso Free Press

January 24, 2012

Hondo boys still soaring, ranked No. 1

By Todd Fuqua Sports Editor todd@ruidosofreepress.com The Hondo boys continued to fly high with a 61-45 victory at home Jan. 17 over New Mexico Military Institute, while the Lady Eagles fell 53-44.

The Eagles (13-2) have now won eight in a row and were the top-ranked team in Class B after the release of last week’s poll.

Hondo jumped out ahead of NMMI to begin.

“We shot the ball as good as I’ve seen them shoot to start the game,” said Hondo coach Brad Holland. “But then they (the Colts) plugged away and got to within four in the third quarter.”

Hondo was able to hit some shots after that and pull away for

the victory. Luis Montaño had 22 points to lead the Eagles, while German Lerma added 16. Greg Lewis led the Colts with 13 points.

Holland was also happy with how his team shot free throws in the game, going 14-for-17 from the charity stripe.

The Lady Eagles – struggling all year with a young and inexperienced team – ran up against a very talented NMMI girls team that is having one of its best years ever. The Lady Colts are 8-2 and never trailed in the game, but at least Hondo was able to make it close.

“We defended pretty good and I thought we scored pretty well, but then I had to sit Selena and Valeria with foul trouble,” Holland said. “They (NMMI) were able to

pull away after that.”

Selena Chavez was the top Lady Eagle with 17 points, while Valeria Lerma had nine for a Hondo team that trailed by only two points at the break.

“We out-rebounded them for the most part, we just had trouble putting it in the hoop after that,” Holland said.

The teams face Elida today and are at Corona Thursday to start District 3B play. The Hondo boys are itching to start the district schedule and challenge for a top seed at state, but the two contests will be particularly challenging for the girls.

The Elida Lady Tigers are the defending state champions, while Corona’s girls are favored to win this year’s district title.

15

Corona girls beat Lady Grizzlies

By Todd Fuqua Sports Editor todd@ruidosofreepress.com Carrizozo girls basketball coach George Vega has seen progress in his team, despite the 2-10 record and a very young and inexperienced team.

But things didn’t get any easier for the Lady Grizzlies in their loss to Capitan Tuesday.

Carrizozo had been on a roll after defeating Mountainair, and barely lost to the Lady Tigers, but they also lost sophomore Sarah Ferguson to an ankle injury.

“That didn’t help us

at all,” Vega said. “Everybody has to show up and do their part.”

The Lady Grizzlies suffered even more in a 52-29 Thursday loss to Corona, the third-ranked team in Class B. Corona (7-4) was supposed to play second-ranked Elida Friday night, but the Lady Tigers had to cancel due to a scheduling conflict.

“They were disappointed they couldn’t play them,” said Corona coach Nicky Huey.

“They were wanting a chance to beat them and claim that No. 2 spot.”

GIRLS from pg. 13 quarter against Chaparral Jan. 19 and survived with a 77-69 overtime win battling foul trouble, turnovers and free throw shooting in the fourth quarter.

“We turned the ball over way more than we needed because we were getting into a hurry,” said Ruidoso assistant coach Jason Kampsky. “When we play a team that plays a little rough like Chaparral, and we’re not used to it, it gets into their heads. I think that’s what happened tonight.”

It was one of the closest game Ruidoso had played all year, but it was a contest which the Lady Warriors led almost wire-to-wire before Chaparral

(7-11) started a pressure defense in the fourth quarter and went on a 10-2 run that put the Lady Lobos just three points back with two minutes left in the game.

Things got particularly testy shortly thereafter when Ruidoso center Claudia Morales was called for a foul, then whistled for two technicals. That gave Chaparral six straight free throws and possession with 1:48 left in the game. Lady Lobo Melissa Amaya made all but one of her shots, while Marilyn Monroy hit one of two to tie the game at 64-all.

It was the first time the game had been tied since Amaya hit a layup in the

Goals succeed in life and triathlon

By Sarah Crewe with Ty Wyant

“Goals allow you to control the direction of change in your favor.”

– Brian Tracy Goals provide the direction and a timetable to realize a dream. Setting goals is important if you’re looking for a new job, trying to get a kid to school on time or saving money to retire at 65.

Triathlon – a single sport that combines swimming, bicycling and running – is a lifestyle adjustment.

Therefore, setting and working toward goals is a desired strategy, and what is learned from setting athletic goals assists in establishing more-important life goals.

The goal of this weekly column is to provide guidance for aspiring triathletes to realize their goal of completing the Ruidoso Sprint Triathlon on June 9. This triathlon consists of a 3.5-mile run, 10-mile bike ride and a 400-yard swim in the Ruidoso Athletic Club pool.

Take the time to think through and list your goals. This boosts your self-image because you realize you are worthy of these goals. Then you figure out ways to attain your most important goals.

Set S.M.A.R.T. goals – specific, measureable, attainable, realistic and timely.

Specific goals give clear direction to provide a plan and action to achieve that goal. Be straightforward and to the point. Example: I want to complete the Ruidoso Sprint Triathlon.

Measureable goals are concrete goals. If you can’t measure it, you can’t manage it. Example: I want to complete a 5K run in 30 minutes.

Attainable goals are realistic and build self-esteem. Example: I can get my family organized and attend the London Olympics. After all, I’m 50 years old and am not going to qualify for the London Olympics.

Realistic goals are goals that you are willing and able to work toward achieving. Example: Finishing a particular 10K run/walk in a faster time than the previous year. Be brave and set high goals because they boost motivation, but keep them attainable.

Timely goals are the only genuine goal because they provide a clear target to work toward. Example: I will be prepared to complete the Ruidoso Sprint Triathlon on June 9. If you don’t set a timeframe or deadline, then it is still a dream you wish would come true.

The goal of this column over the next five installments is to specifically address each aspect of S.M.A.R.T. goals.

Bob-the-soon-to-be-former-

first minute of the game.

Chaparral took it’s first – and only – lead of the game seven seconds later on a layup by Maribel Sustiaita, but the Lady Warriors were able to tie it up with free throws by Lyndsey Saenz.

With 49 seconds left, the Lady Lobos ran down the clock to get set for the last shot, but Amaya’s layup was no good, and it was on to overtime.

Despite missing high scorer Brittanie Vega – who fouled out in the fourth quarter with 18 points, the Lady Warriors made the most of the extra period,

scoring the first seven points and holding off Chaparral the rest of the way for the victory.

Saenz ended up with 20 points to lead the game despite finishing with four fouls, and the Lady Warriors were able to survive despite shooting 56 at the free throw line.

One thing the Lady Warriors did well throughout was rebound – particularly Gonzales, who hauled in 22 boards in the game, including some crucial ones in the final seconds of overtime to help preserve the win.

WARRIORS from pg. 13 West Las Vegas was able to keep the Warriors at arms’ length the rest of the way. The closest Ruidoso got was three points with 2:59 left in the game on a pair of free throws by Ismail Lapaz, who led his team with 15 points.

After that, the Dons played keepaway and Ruidoso was forced to foul to stop the clock.

West converted the free throws to go on a 7-0 run down the stretch and put the game away.

The week began with Ruidoso losing a second time to Dexter, 46-38.

Dexter (13-5) turned a 15all tie into a 24-17 lead in the last 3½ minutes of the second quarter and never trailed again.

The Warriors had two chances to get closer near

the end of the first half with some breakaway buckets, but both times Ruidoso was called for the charge. The closest the Warriors got the rest of the way was six points.

David Lopez was the big scorer for the Demons with 21 points, while no Ruidoso player was in double figures. Brandon Lewis led the Warriors with nine points.

The air in the mountains is thin – your chainsaw needs AmericAn Oxygen

575.378.4752 couch-potato is one of our fictional newbie triathletes training toward the goal of finishing the Ruidoso Sprint Triathlon. His wife, Betty, also wants to complete the triathlon. (You could be Bob or Betty.)

Bob has two assignments this week. (Betty has the same assignment.)

First, write down his three top goals for this year.

Second, go out and buy a pair of new, quality running shoes. (That’s considered exercise because Bob gets off the couch.) Then, since Bob has received his doctor’s approval, he heads out in his new shoes for at least a 15-minute walk going up and down hills. (Several walks if he has his shoes.) That rules out walking around the couch with a television remote control in one hand and a bag of stale chips in the other.

The new shoes are for walking/ running only. They are not for running errands. Use them for errands after you wear them out and treat yourself to new running/walking shoes.

Remember to always set positive goals and keep a positive attitude.

Focus on positive lifestyle change.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575257-4900.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com. Selected questions will be answered in conjunction with this weekly column.

Ruidoso Free Press

14

January 31, 2012

Dexter evens up record with Capitan girls Karen Boehler For the Ruidoso Free Press DEXTER – The Lady Demons (8-12) and Tigers (10-5) closed out the non-district season in exciting fashion Jan. 26, going into overtime before Dexter finally pulled away with a 53-51 victory on free throws.

It was the fourth meeting of the season between the two teams, and evened the win-loss record at 2-2. It was also the closest final of the four matches, with each team taking a lead then giving it away.

Although Capitan’s Kersti Davis put the first points of the game on the board, Demon Yessica Solis matched that and when Tamara Salas launched a threepointer 20 seconds later, Dexter took a lead it would hold throughout the first half.

But after leading 10-6 after one, all the Demons could managed in the second stanza was a pair of treys – from Stephanie Miles and Tabatha Salas – while the Tigers closed to 16-15 at the half.

The game stayed close in the fourth quarter, as the lead swung back and forth.

The Tigers had been in the bonus for the entire quarter, but were having trouble from the line. They had six straight chances, but only hit two, and after a missed 3-point attempt, they trailed 41-38 with 36.5 seconds remaining in regulation.

over with 15.2 seconds left, the Demons did what they couldn’t do in regulation and ran the clock down.

Even an extra .02 seconds put on the clock after time had expired didn’t help, as a long inbounds Photo by Karen Boehler pass went quickly Kymbra Espinosa, far left, works to get past Nayely out-of-bounds for Anderson while Georgia Lynn Eldridge (31) holds off Capitan.

Demon Abby Bogle Jan. 26 at Dexter.

Salas led all scorers with 14 Freshman Georgia Lynn Eldridge points, but was the only Demon in cut the Demon lead to one with a layup double figures. Three Tigers had 12 five seconds later, but Salas put it back points each: Dustee Rae and Georgia at three with 2-for-3 from the line, the third shot coming on a line violation.

With 14 seconds left, Dexter was going to try to kill the clock but with 5.7 seconds left, turned the ball over on a traveling violation and Davis did what she needed to: hit a 3 with 1.1 on the clock to send the game into OT. The overtime was equally exciting, as the teams traded baskets early on, keeping the game tied until Salas was fouled on a steal with 46.1 left.

She hit both ends from the line then it was Jamie Fields’ turn, but she only went 1-for-2. Natasha Banda did the same, giving Dexter the two point edge, and after Capitan turned the ball

Lynn Eldridge and Davis.

Capitan coach John Devine credited the momentum swings to several things, including a short bench.

“First half, we didn’t shoot the basketball very well,” he said. “We didn’t hit our outside shots and they did and they got a lead and then we came back in the second half and I thought we got control of it. But my depth is pretty short right now.”

And he said losing Dustee Rae Eldridge to fouls didn’t help.

“That hurt,” he said. “We like to have her on the floor but we have to be able to play with who we have out there.

The kids gave a good effort. Give coach (Hamill credit.) She had her team ready and they played better. We have to make our free throws.”

Specific goals lead to planned success

By Sarah Crewe with Ty Wyant

“Failure is not fatal, but failure to change might be.”

– John Wooden To say you are going to change is not enough; to say you’re going to specifically change is a positive step to realizing your desired change.

Setting a specific goal is part the S.M.A.R.T. program of setting specific, measureable, attainable, realistic and timely goals. This strategy works in realizing athletic goals and real-life goals. What is experienced when setting athletic goals translates to setting life goals and they combine to produce the positive and productive lifestyle change that lasts.

This series of columns is dedicated to prepare first-time triathletes for the Ruidoso Sprint Triathlon on June 9. It is a sprint triathlon consisting of a 3.5-mile run, a 10-mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool.

You can see all of the columns at www.ruidosofreepress.com, so if you have missed a column or wish to start the program, check out the website.

After an overview of the S.M.A.R.T. program last week, we look at setting specific goals here.

You can only control what you can control, namely you. That is fundamental to setting a specific goal.

It is a huge mistake to compare yourself to others; you can’t control other people. Therefore, your performance goal should not be to win the race or a top-five finish in your age group. Rather, make a specific goal for yourself: I wish to lose weight, so I want to finish the Ruidoso Sprint Triathlon on June 9.

Then further dialdown your goal of finishing the triathlon. Get out a calendar and circle June 9 with a bright yellow highlighter. Then work back from June 9 with specific items you want to achieve by month, week and day.

Break down your big goal into smaller, specific goals.

Say you haven’t been a swimmer since Mark Spitz was an Olympian and your goal is to swim 400 yards on June 9. That’s eight laps, or 16 lengths, of the RAC pool. By April 9, you want to comfortably swim 200 yards (four laps) and swim 300 yards (six laps) on May 9.

That’s doable and builds your confidence leading up to the triathlon. Do the same for running and cycling.

Bob and Betty (i.e. you) are our couch potato aspiring triathletes preparing to finish the Ruidoso Sprint Triathlon. Bob’s 2011 athletic peak came when he bowled a 175 while knocking down a few beers and Betty’s highlight was trying to catch her screaming daughter at a five-yearold’s birthday party. Here is their (i.e. your) homework this week.

First, buy swimsuits and swimming goggles.

Throw in a cap if you wish.

Since Bob and Betty will need a pool for swimming (and relaxing in the warm moist air), we have a deal at the Ruidoso Athletic Club for triathlon entrants. Sign up for the triathlon at the RAC and purchase a RAC membership, and the RAC will waive the membership registration fees, worth $60. Call the RAC at 575.257.4900 for the best membership program for you.

Second, since Bob and Betty have their running shoes, they will each go out and walk or lightly jog for 15 minutes and do this four times this week.

Go out the door and have fun. Fitness and an enriched lifestyle will come with a consistent goal-oriented program.

Sarah Crewe is a USAT (USA Triath-

Bowling

lon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575.257.4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress. com. Selected questions will be answered in conjunction with this weekly column.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

RUIDOSO BOWLING CENTER Tuesday Senior team standings, week 19 of 32 Name Won Lost Ageless Wonders. . . . . . . . . . . . . . . . . . 7 5 Larry Larry’s . . . . . . . . . . . . . . . . . . . . . . . 7 5 Serious Not. . . . . . . . . . . . . . . . . . . . . . . . 6 6 The Who? . . . . . . . . . . . . . . . . . . . . . . . . . 6 6 Spud & the Tater Tots. . . . . . . . . . . . . . 5 7 Old Timers. . . . . . . . . . . . . . . . . . . . . . . . . 5 7 High scores Handicap series – Larry Larry’s 2561, Spud & the Tater Tots 2491, Old Timers 2440 Handicap game – The Who? 919, Serious Not 895, Ageless Wonders 844 Men’s handicap series– Harry Allwein 709, Gene Nitz 688, Larry Caywood 858 Men’s handicap game – Arden Eckersley 246, Spud Mitchum 239, Tom Bivens 238 Women’s handicap series – Sandi Meek 646, Sylvia Allwein 644, Linda Mitchum 610 Women’s handicap game – Rose Bivens 260, Lucy Servies 248, Cindy Sanchez 233 Tuesday Mixed team standings, week 1 of 12 Name Won Lost Team 8 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 0 Living Energies. . . . . . . . . . . . . . . . . . . . 3 1 Mashed Taters. . . . . . . . . . . . . . . . . . . . . 2 2 Rhino Rose . . . . . . . . . . . . . . . . . . . . . . . . 2 2 Team 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 2 Homies. . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 2 Four Feathers . . . . . . . . . . . . . . . . . . . . . 1 3 Team 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0 4 High scores Handicap series – Mashed Taters 2455, Rhino Rose 2445, Homies 2438 Handicap game – Four Feathers 910, Team 2 868, Living Energies 831 Wednesday Mixed team standings, week 18 of 32 Name Won Lost Western Auto . . . . . . . . . . . . . . . . . . . . .13 3 Ruidoso Bowl . . . . . . . . . . . . . . . . . . . . .12 4 Team 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 7 Evan’s Team . . . . . . . . . . . . . . . . . . . . . . . 9 7 No Doubt . . . . . . . . . . . . . . . . . . . . . . . . . 9 7 Even Par. . . . . . . . . . . . . . . . . . . . . . . . . . . 8 8 Ruidoso U-Haul . . . . . . . . . . . . . . . . . . . 6 10 Car Quest . . . . . . . . . . . . . . . . . . . . . . . . . 5 11 Knight Riders. . . . . . . . . . . . . . . . . . . . . . 5 11 Wild Cards. . . . . . . . . . . . . . . . . . . . . . . . . 4 12

High scores Scratch series – Ruidoso Bowl 2367, Western Auto 2228, Even Par 1866 Scratch game – Ruidoso U-Haul 777, Team 7 688, Car Quest 616 Handicap series – Evan’s Team 2577, No Doubt 2447 Handicap game – Knight Riders 888, Wild Cards 823 Men’s scratch series – Evan Reed 677, Joe Shafer 615, Jim McGarvey 604 Men’s scratch game – Tim Vega 300, Tom Douglas 225, Ronnie Wright, Weldon Ganaway 216 Men’s handicap series – Bob Layher 741, Spud Mitchum 656, A.J. Seidel 624 Men’s handicap game – Mike Kim 258, Andrew Ramirez 253, Brad Archer 221 Women’s scratch series – Sandi Meek 663, Crystal Ingle 467, Anne Lindsey 409 Women’s scratch game – Pam Bernard 207, T.J. Romero 174, Connie Reynolds 143 Women’s handicap series – Jean Fanning 658, Trina Thomas 638, Melissa McMillan 630 Women’s handicap game – Sue Reed 241, Shelley McGarvey 224, Marianne Mohr 215 Thursday Men’s team standings, week 18 of 32 Name Won Lost Western Auto . . . . . . . . . . . . . . . . . . . . .12 4 Down’s Auto Repair . . . . . . . . . . . . . . .11 5 GSV. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 7 Ruidoso Septic . . . . . . . . . . . . . . . . . . . . 8 8 Insidhers . . . . . . . . . . . . . . . . . . . . . . . . . . 7 9 Buckner Electric. . . . . . . . . . . . . . . . . . . 6 10 Ruidoso Bowl . . . . . . . . . . . . . . . . . . . . . 6 10 Good Ole Boys . . . . . . . . . . . . . . . . . . . . 5 11 High scores Scratch series – Western Auto 3121, Down’s Auto Repair 2897 Scratch game – GSV 1064, Ruidoso Bowl 941 Handicap series – Ruidoso Septic 3386, Good Ole Boys 3123 Handicap game – Buckner Electric 1103, Insidhers 1013 Individual scratch series – Richard Guevara 704, Terry Bernard 659, Keith Brower 658 Individual scratch game – Tim Vega 262, Hans Dubay 247, Billy Weddige 246 Individual handicap series – Dusty Reynolds 777, Brad Archer 685, Mike Kim 668 Individual handicap game – Tyan Cannon 288, Hubert Lee 274, Bob Layher 263

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14

Ruidoso Free Press

February 7, 2012

Capitan missing players, but still earn wins

By Todd Fuqua Sports Editor todd@ruidosofreepress.com ROSWELL – Despite missing two key players, the Capitan girls cruised to their second District 7-1A victory Friday with a 52-30 win over Gateway Christian.

The Lady Tigers (12-5, 2-0 district) were without guard Maritza Nava – out with an injury – and starting center Kersti Davis, who was in the stands battling an illness. That Capitan was able to win for the second time with such a handicap – they beat Mescalero on Tuesday – was extremely fortunate, according to Capitan coach John Devine.

“We were playing short-handed in a game between two teams that I think will be battling for the district championship,” Devine said of the 39-26 win over Mescalero. “I felt we had to control the pace of the game and make good decisions. I think it was our best mental game of the year.”

On Friday, Gateway (2-14, 0-2) spotted Capitan an 8-0 lead before Robrena Wade was able to put Gateway on the board with a layup with 5:20 left in the first quarter. That set the tone of the game the rest of the way.

“We just got off real flat,” said Gateway coach Holly Tipton. “There was a lid on our basket that we never got off until the fourth quarter.”

Things really got bad for the Lady Warriors in the second quarter, as they were only able to muster two points on a pair of free throws by Kassee Cordova and Charlee Longmire, who came out of the game early in the period with an ankle sprain.

But even with their ease of victory, Devine admitted he was more than a little spooked about hitting the road after a high intensity win over Mescalero.

“I was scared to death tonight,” Devine said. “I was worried we’d have a little bit of a letdown after Mescalero, so we had to come out and fight hard early.

Measure it to manage it

By Sarah Crewe with Ty Wyant

“Study your habits, for they will become your character. Develop your character, for it becomes your destiny.”

–Unknown Make a habit to take the time to reach a measureable goal. For a goal to be a valid goal it should be a measureable goal because it is much easier to manage a process that can be measured.

The goal of this series of columns is to help prepare first-time triathletes for the Ruidoso Sprint Triathlon on June 9.

It is a triathlon consisting of a 3.5-mile run, a 10-mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool. You can see all of the columns at www.ruidosofreepress. com, so if you have missed a column or wish to start the program, check out the website.

Setting a measureable goal is part the S.M.A.R.T. program of setting specific, measureable, attainable, realistic and timely goals.

The measureable long-term goal (the Ruidoso Sprint Triathlon) has been established and it is important to establish smaller, measureable goals that lead to the long-term goal. If your goals are not specific and measureable then it becomes much easier to become frustrated, bored and then fail.

Example: If your goal is to race in a five-kilometer race in three months, go to the track, warm up for one to two miles and then time yourself for one mile. You can then make a realistic, measureable estimate of your 5-k time (give or take a minute) on a flat, fast racecourse.

Another example: If you wish to lose one pound a week through your new wellness program, get on the scale every morning.

The very good news is there is plenty of time (16 weeks) until the Ruidoso Sprint Triathlon. You have time to set up your plan and work your plan. Figure your intermediate goals – a trainer can help determine your schedule – and then work down those goals into your day-today schedule.

Say you determine that you want to workout six hours per week. Break those six hours down by the day. If you expect to have more time on a particular day of the week (say, Saturday) have a longer workout on that day. If you know you have weekly meetings or increased parental duties on a particular day (say, Friday) make that a light workout day.

Your workout is now on your daily to-do list, right up there with going to the grocery store. A tip: Many find that working out early in the day leads to long-term success because you get it done and you have done a positive thing for yourself, even if the rest of the day goes south.

We all have “real life” to deal with and want to respect our priorities. However, making an appointment to care for yourself also benefits your loved ones because you will be in better condition to care for them.

Also, since there is plenty of time until the June 9 race, you can easily adjust the schedule when “real life” rudely interferes, such as becoming ill or having to take a last-minute trip.

In previous columns, we discussed getting running shoes and getting in the pool to swim. That’s leaves one more discipline in the triathlon – the bicycle.

When it comes to bikes, we have the help of Cody Thurston of Ruidoso Outdoor Adventures, located in the Ruidoso Athletic Club. He will tune up your existing bike and also sells Giant brand bikes.

A comprehensive tune up costs $45 and should be a regular part of a bike maintenance program. He’ll check out your bike for $20. This is money well spent for your safety.

Giant is a large international manufacturer with the widest selection of bikes – from entry-level road and mountain bikes to elite racing setups for international teams. Also, get a helmet.

They are required for all races/triathlons and always wear a well-adjusted helmet.

Simply, Cody has you covered and you are supporting local business.

Bob and Betty are our couch-potato aspiring triathletes. Here are their measurable goals for the week.

Running: Walk or jog for 20 minutes three times this week.

Swimming: Bob hasn’t had to swim since he fell off his uncle Billy’s bass boat on the Fourth of July in 2006. He’s getting in the pool three times this week and reacquainting himself with swimming (this time without his fishing pole and a half-empty beer can). Betty is a former high school swimmer and getting in the pool twice this week, trying to reconnect with her freestyle and breaststroke form.

Bike: They are visiting Cody. Bob has an underused mountain bike that needs a safety check and tune up. He may get some new road-friendly tires and new inner tubes. Betty is looking for a bike that can be used to train for the triathlon and also become a cornerstone of her new healthy lifestyle. She wants to pedal to the coffee shop and grocery store while becoming fit.

They will each either ride their bike or do an RPM class at the Ruidoso Athletic Club two times this week.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575-257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

I was also concerned that we could run our offense.”

The offense ran terrifically until the fourth quarter, when Devine put in his freshmen players to get them some experience.

The young players were able to score a few points, but it was then that the Lady Warriors started making a mini comeback, putting in 15 points in the final period after managing just single digits in every quarter before.

Robrena Wade came alive for Gateway in the second half, scoring all 15 of her team-high points after the Todd Fuqua/Ruidoso Free Press break. Georgia Lynn Eldridge Capitan center/forward Dustee Rae Eldridge, led the way for Capitan with left, scores on a jump shot over Gateway Chris19 points. tian’s Mercedes Fox Friday at Roswell.

Michelle Thurston: Zero to 13.1 in two weeks

By Ty Wyant For the Ruidoso Free Press How many folks have you met who have never run a half-marathon (13.1 miles) distance, decide to run in a halfmarathon race coming up in two weeks and do it?

If you know Michelle Thurston of Ruidoso then you know a person that pulled off the impressive endurance feat. She completed the Tropicana Homes Half Marathon – one of two races held with the Michelob Ultra El Paso Marathon on Sunday.

The Jarritos 5k run/walk completed the trio of

Michelle Thurston events for runners and walkers of all abilities.

Thurston was timed in two hours and 28 minutes for the halfmarathon distance.

“I loved it,” Thurston said. “I knew I was going to finish before it started because that was my goal. I just wanted to finish.”

Thurston is an experienced cyclist and says her fitness from bike training provided an endurance fitness base for her half-marathon debut. She did most of her running during her two-week preparation on a treadmill at the Ruidoso Athletic Club with runs up to six miles. Her sole outside training run came one week before the half marathon when she ran four laps around The Links at Sierra Blanca.

“I may do it again because I really liked it and actually train for more than two weeks,” she said.

Bowling RUIDOSO BOWLING CENTER Tuesday Senior team standings, week 20 of 32 Name Won Lost Ageless Wonders. . . . . . . . . . . . . . . . .10½ 5½ The Who? . . . . . . . . . . . . . . . . . . . . . . . . . 9 7 Larry Larry’s . . . . . . . . . . . . . . . . . . . . . . . 8 8 Old Timers. . . . . . . . . . . . . . . . . . . . . . . . . 8 8 Serious Not. . . . . . . . . . . . . . . . . . . . . . . 6½ 9½ Spud & the Tater Tots. . . . . . . . . . . . . . 6 10 High scores Handicap series – Ageless Wonders 2588, Serious Not 2441, The Who? 2434 Handicap game – Old Timers 853, Larry Larry’s 838, Spud & the Tater Tots 789 Men’s handicap series– Harry Allwein 672, Arden Eckersley 670, Joe Shafer 606 Men’s handicap game – Jim Clements 253, Spud Mitchum 230, Larry Hindes 216 Women’s handicap series – Linda Mitchum 728, Linda Clements 641, Gloria Wheeler 602 Women’s handicap game – Rose Bivens 263, Lorene Caywood 230, Cindy Sanchez 223 Tuesday Night Mixed team standings, week 2 of 12 Name Won Lost Living Energies . . . . . . . . . . . . . . . . . . . 6 2 Four Feathers . . . . . . . . . . . . . . . . . . . . . 5 3 Rhino Rose . . . . . . . . . . . . . . . . . . . . . . . . 5 3 Go Getters . . . . . . . . . . . . . . . . . . . . . . . . 5 3 Choke and Stroke . . . . . . . . . . . . . . . . . 5 3 Homies. . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 3 Mashed Taters. . . . . . . . . . . . . . . . . . . . . 3 5 Team 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0 6 High scores Handicap Series – Four Feathers 2581, Living Energies 2441, Homies 2363 Handicap Game – Rhino Rose 864, Go Getters 834, Choke and Stroke 770 Wednesday Mixed team standings, week 19 of 32 Name Won Lost Western Auto . . . . . . . . . . . . . . . . . . . . .16 4 Ruidoso Bowl . . . . . . . . . . . . . . . . . . . . .14 6 Team 7 . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 8 Evan’s Team . . . . . . . . . . . . . . . . . . . . . . .10 10 No Doubt . . . . . . . . . . . . . . . . . . . . . . . . .10 10 Even Par. . . . . . . . . . . . . . . . . . . . . . . . . . .10 10 Knight Riders. . . . . . . . . . . . . . . . . . . . . . 9 11 Car Quest . . . . . . . . . . . . . . . . . . . . . . . . . 8 12 Ruidoso U-Haul . . . . . . . . . . . . . . . . . . . 7 13 Wild Cards. . . . . . . . . . . . . . . . . . . . . . . . . 4 16

High scores Scratch series – Western Auto 2409, Ruidoso Bowl 1885, Even Par 1857 Scratch game – Team 7 761, Evan’s Team 866 Handicap series – Car Quest 2565, No Doubt 2492 Handicap game – Ruidoso U-Haul 912, Knight Riders 816 Men’s scratch series – Keith Brower 698, Tim Vega 691, Weldon Ganaway 621 Men’s scratch game – Jim McGarvey 300, Joe Shafer 228, Mike Kim 221 Men’s handicap series – Dennis Haas 709, Dan Roller 665, Spud Mitchum 638 Men’s handicap game – Brad Archer 277, Bob Layher 240, Phil Fanning 234 Women’s scratch series – Jean Fanning 504, Lucy Servies 487, Crystal Ingle Women’s scratch game – Connie Reynolds 181, T.J. Romero 177, Pam Bernard 174 Women’s handicap series – Sharla Ganaway 674, Anne Lindsey 642, Sue Reed 642 Women’s handicap game – Shelley McGarvey 242, Trina Thomas 232, Christina Wall 186 Thursday Men’s team standings, week 19 of 32 Name Won Lost GSV. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 7 Western Auto . . . . . . . . . . . . . . . . . . . . .12 8 Down’s Auto Repair . . . . . . . . . . . . . . .11 9 Buckner Electric. . . . . . . . . . . . . . . . . . .10 10 Insidhers . . . . . . . . . . . . . . . . . . . . . . . . . .10 10 Ruidoso Septic . . . . . . . . . . . . . . . . . . . .10 10 Ruidoso Bowl . . . . . . . . . . . . . . . . . . . . . 8 12 Good Ole Boys . . . . . . . . . . . . . . . . . . . . 6 14 Season high scores Scratch series – GSV 3157, Insidhers 2933 Scratch game – Down’s Auto Repair 1029, Western Auto 991 Handicap series – Buckner Electric 3367, Ruidoso Bowl 3103 Handicap game – Good Ole Boys 1157, Ruidoso Septic 1063 Individual scratch series – David Hoff er 761, Ronnie Wright 674, Weldon Ganaway 668 Individual scratch game – Terry Bernard 257, Virgil Reynolds 237, Richard Guevara, Evan Reed, Mike Kim 235 Individual handicap series – Ron Buckner 746, Bubba Woods 703, Jim Clements 691 Individual handicap game – Darryl Bagley 280, Dennis Haas 261, Hubert Lee 258

Ruidoso Free Press

16

Success through attainable goals

By Sarah Crewe with Ty Wyant

“Success means having the courage, the determination and the will to become the person you believe you were meant to be.”

— George Sheehan Guess what? You are not going to be a member of the United States’ Olympic triathlon team.

Guess what? You won’t lose 25 pounds this week.

Guess what? You can gain fitness, lose weight and complete the Ruidoso Sprint Triathlon on June 9.

Now, the pop quiz: What’s the difference between those three scenarios?

Answer: The Ruidoso Sprint Triathlon is an attainable goal and along the journey to the triathlon you will gain fitness and lose weight with a healthy diet. Also, you will benefit with positive lifestyle lessons as your added treat.

Attainable goals are part the S.M.A.R.T. program of setting specific, measureable, attainable, realistic and timely goals.

We are using the S.M.A.R.T. program to help rookie triathletes prepare for the Ruidoso Sprint Triathlon, a 3.5-mile run, a 10-mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool.

Always make sure any goal is within your reach, but it should be a stretch to reach the goal. Think of something you can do when you put your mind to it with a positive attitude.

Just getting out every day and

exercising is an attainable goal.

Even if you get up 30 minutes earlier every morning it’s worth it. Or cut back on your Facebook time to workout and then proudly post about your workout.

Mark Zuckerberg will even like this because he will have a healthy Facebook customer with a longer life expectancy.

People say: “I don’t have time.”

Wrong. Just analyze your daily schedule. For a few days or a week, track your activities. Write down your activities in one column and the time spent on each activity in another column. Then look back at how you can make adjustments to benefit yourself. Always remember, the better you take care of yourself, the better you can do your job and care for your loved ones.

Many busy people find that working out first thing in the morning is the best solution to the issue of little time. This column is being completed after a four-mile run before sunrise at 25 degrees, showering and eating breakfast, and then arriving at work by 8:15.

Everybody’s schedule is different, however you can find the time to make a fitness appointment with yourself. It is an attainable goal and, more importantly, it empowers your attitude.

Bob and Betty are our now former couch potatoes training for the Ruidoso Sprint Triathlon. Here are their attainable goals for this week.

Running: Check out the path around The Links with two jogs (or walks). They will each do one lap

during each visit. Add another light jog/walk for 15 minutes during the week, just stretching their legs and breathing the fresh air.

Bike: Bob is familiar with his recently tuned-up bike, so he should head out for a couple of 30-minute rides. Cedar Creek and Eagle Creek are good choices because there is little traffic. Betty just got her new bike, so she needs to become accustomed to her ride.

She will practice changing gears, braking and turning. She can ride around The Links or find an empty parking lot and have fun. They will be safe and wear helmets. They can substitute a RPM class at the Ruidoso Athletic Club for a ride. (Call the RAC at 257-4900 for info.)

Swimming: They are each heading into the pool twice this week. They are going to start working on their form by concentrating on being flat in the water and keeping their heads down. They are each going to explore usaswimming.org to learn more about technique and drills.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Champion horses supplemented to Ruidoso derbies

By Ty Wyant For the Ruidoso Free Press Recently named champion two-year-old colt Feature Mr Bojangles, Los Alamitos Winter Derby fastestqualifier Deniro and two-time grade 1 qualifier Fast Prize Jordan have been supplemented to the record-setting derbies

this summer at Ruidoso Downs.

The projected purses of $750,000 for the Ruidoso Derby, $1 million for the Rainbow Derby and $2.3 million for the All American Derby are all-time records for each race.

Each of the horse’s connections made the

Feb. 1 supplemental payment to gain eligibility The Feb. 1 supplemental fee for the Ruidoso Derby was $15,000, the Rainbow Derby supplemental fee was $20,000 and the All American Derby supplemental fee was $25,000.

For further information on any of Ruidoso

Downs’ races, visit www. raceruidoso.com.

February 14, 2012

’Zozo loses district openers

By Todd Fuqua Sports Editor todd@ruidosofreepress.com Carrizozo’s boys and girls teams split in their games at home against Hondo Feb. 7, the Grizzlies falling 43-39, the Carrizozo girls earning a 55-43 victory.

In both cases, the ’Zozo coaches – girls’ leader George Vega and boys coach Porter Cutrell – were happy with how their teams performed, even if the Grizzly boys did come up short.

“We had faced this team in the Capitan tournament, and we were only at the beginning of getting better then,” Cutrell said. “We’ve shown that we’ve improved and played well in that game.”

Carrizozo (5-15) countered the Eagles’ speed with a patient offense that worked the clock and got the best possible shot.

Nick Chavez led his team with 14 points, while Marshall Ventura added 13.

By the time Hondo woke up, they were able to pull away with plays down the stretch and were led

by Luis Montaño’s 13 points, followed by Adrian Vazquez with 10.

“They’re still the better team right now, but we are getting better,” Cutrell said. “We tried to get the game to a tempo that’s suitable to us.”

The Lady Grizzlies (5-14) were able to take a big lead in the first half and held on as Hondo made a mild comeback in the second.

They also got a lot of scoring from Shayna Gallacher, who had 20 points for a game high.

After that, the rest of the team had eight or nine points each.

“Shayna really had the hot hand in that one,” said coach Vega. “That helped out the whole team, knowing that someone else can pick it up like that.”

Valeria Lerma was the top scorer for Hondo with 16 points.

While Carrizozo showed their improvement Tuesday, they took some significant steps backward Thursday at Magdalena. The Grizzly boys fell 63-18, while the Carrizozo girls lost 56-18.

The losing continued Saturday against Reserve in the teams’ District 4B openers, with the boys falling 44-32 and the girls dropping a 56-41 decision.

“We couldn’t buy a bucket,” Vega said of the girls. “We did good in the first half and trailed by only three at halftime, but then we missed a lot of free throws in the second half and blew it.”

The boys were led by Marshall Ventura with 10 points in the losing effort, while Nick Chavez and Zachary Zamora had seven points each.

16

Ruidoso Free Press

Let’s get real and change

By Sarah Crewe with Ty Wyant

“Change before you have to.”

— Jack Welch It’s time, right now, to get real. It’s time to change. It’s time to do the work.

This reality check is the combination of understanding how to set realistic goals and having a serious week of workouts leading up to our goal of completing the Ruidoso Sprint Triathlon June 9. The race consists of a 3.5-mile run, a 10-mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool.

Setting realistic goals is a component the S.M.A.R.T. program of setting specific, measureable, attainable, realistic and timely goals. We’ve discussed specific, measureable and attainable goals in previous columns and will talk about timely goals next week.

At first glance, it may appear that attainable goals and realistic goals could be the same. They’re not. There are fundamental differences.

Attainable goals should be attainable in the time frame allotted to reach the goal. Example: If you are sedentary and a rookie triathlete, winning the Ruidoso Sprint Triathlon is probably not be an attainable goal.

Realistic goals are goals that you are willing and able to work toward achieving. They’re also high goals. Setting high goals increases your motivation and helps you reach those lofty goals.

You should set high goals because they can also be realistic goals.

It is key to establish high expectations because we can get lazy if we don’t feel the pressure of high expectations. We will go backwards of we don’t change because everybody else is changing and moving forward.

Question: Are you worthy of changing?

Answer: Certainly, you are worthy and deserve the opportunity to change.

When others do not put pressure on you to move beyond your comfort zone, put the pressure on yourself. Often there is an inflection point in time that people put the pressure on themselves that leads to change. It can be a trip to the doctor and being told you have high blood pressure. It can be having a birthday and realizing you want to have many more birthdays. Or, it can be a simple look in the mirror.

Think of it as an opportunity to change and be proactive about challenging yourself. Change is generally good

February 21, 2012

Corona boys finish with a flourish

and is achieved with the help of realistic goals Physically, when we challenge and stress our bodies the benefit comes when the body rests and is given time to adapt to handle the stress. This week our budding triathletes Bob and Betty are going to have a stressful week; they’re going to work.

But, they can look forward to next week because it is the first rest week. They will build their overall fitness because they will give their bodies time to rejuvenate after this challenging week.

Here are their (your) workouts: Running: Run around The Links twice this week. Work hard on the uphill portions and then take it easy on the downhill sections.

Bike: Go out to Airport Road (or convenient equivalent) twice this week.

Like the run, work on uphill portions.

When going uphill, sit back in the saddle and work on power while maintaining smooth pedal strokes — don’t mash the pedals. Use your gears so you have round pedal strokes with your upper body relaxed while climbing. Cruise on the downhill sections. Bike rides can be substituted with RPM classes with concentration on working on “hills” during the class.

Swim: Instead of just swimming laps, have three more structured workouts this week. Each time, warm up and then swim 10 laps with one easy lap and one hard lap. Remember your form — flat on the water and rotate with each stroke to make your body longer.

Variety is a key to any fitness program. Fitness increases by stressing the body and then allowing the body to rest so the body can adapt to handle future stress. Your body is amazing. Help it be its best; you deserve it.

By Todd Fuqua Sports Editor todd@ruidosofreepress.com The slowdown game almost worked for the Corona boys Feb. 16, as the Cardinals came within a hair of winning their first District 3B game – and only their second game all year – falling to Lake Arthur 46-41.

“We finally controlled the tempo,” said substitute coach Tony Johnson, who filled in for Ronnie Dunsworth for the evening. “The boys slowed down and limited the number of times the opponent touched the ball. They’d averaged 20-30 turnovers a game, and if they can cut that in half, they can also cut the opposing teams’ points in half.”

Corona (1-20, 0-6 district) traded leads a number of times with the Panthers before finally succumbing, and were led by Troy Dial with 15 points.

Such was the Cardinals’ success defensively, that the only Lake Arthur player in double figures was Ty Dalton with 10 points.

The Corona girls finished up a perfect 6-0 season in district with a 58-13 shellacking of Lake Arthur to secure the top seed in the upcoming district tournament, yet remain ranked

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

Corona forward Taylor Huey (15) puts up a jumper in front of a trio of Lake Arthur players Feb. 16 at Corona.

If you have any training questions for Sarah Crewe, email them to editor@ ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Courtesy photo

Corona’s Ethan Johnson, left, tries to get past Lake Arthur defender Ever Tarango Feb. 16 at Corona.

third in the state behind Grady and Elida.

“My girls are a well-kept secret,” said Corona coach Nicky Huey.

“They’re playing darn good basketball right now.”

The Lady Cardinals (17-4 overall) held Lake Arthur to single digits in every quarter and were ahead by 30 points at the break. Taylor Huey led all scorers with 19 points, followed by Allysanne Huey with 15.

Courtesy photo

Ruidoso Free Press

16

Time is on your side

By Sarah Crewe with Ty Wyant

“A hero is no braver than an ordinary man, but he is brave five minutes longer.”

– Ralph Waldo Emerson Can you beat your time? Make your time?

Meet your time? Those are all questions facing you in a race.

In a race, time is a moving target, something to be chased.

Time is a living being, a feeling, a presence you cannot deny. As in life, you race against time. It will get you in the end (we all have an end), but can you beat it – just this time?

Time is the final component we will discuss in setting S.M.A.R.T. goals. We have discussed setting specific, measureable, attainable and realistic goals in previous columns. All the columns can be found at http://www.ruidosofreepress.com/pages/sports_rec_league.

This series is helping prospective triathletes prepare for the Ruidoso Sprint Triathlon, a 3.5-mile run, a 10mile bike ride on roads and a 400-yard swim in the Ruidoso Athletic Club (RAC) pool on June 9.

The satisfaction of meeting or exceeding a goal, no matter what it is, is what makes the effort meaningful. But it takes time. And each day our time is limited, of course, by time.

Why not set a time to meet your goal? Time passes whether you do something or not. So do something now to make that time more productive. Give yourself a due date and make it happen.

How much time do you waste doing nothing? How many hours do you spend in counterproductive activities that are not on the path to achieving your goal?

Will skipping the next episode of House really change your life? How much energy do you waste being “upset” over what someone said or may have said?

How much negative energy do you waste each day worrying and gossiping about something, or someone, over whom you have absolutely no control?

Are your kids really going to miss you at 6 a.m. when you go out for a jog? Perhaps, they will be proud of you for setting a goal and will learn life lessons from watching you work to achieve your goal.

Think of who has inspired you in your life. It was probably someone

who worked hard to achieve a goal.

Right there is your bottom-line reason to get up each day and do something. If not for yourself, then for your family, for those who love you, for those who want and need you to become the person you were meant to be.

If you feel shutdown, then you need to evaluate your associates. Surround yourself with people who support your dreams and goals, and you will achieve those goals. When you surround yourself with people who try to stifle your dreams, you are stuck in a cave of despair. Decide if you are going to change your life, better yourself and become the person you were meant to be.

Remember, it’s your time.

Bob and Betty are our triathletes taking the time to prepare for the Ruidoso Sprint Triathlon. They’ve been dedicated and working hard to rearrange their lives to attain their goal.

This week, coming off a hard week, they have a week of reflection and recovery. Join them and take off one quarter of your exercise time for each run, bike ride and swim.

Use that extra time to evaluate your goal, make changes and reflect on where you are and where you want to be. Talk to your loved ones. Tell them your dreams. Ask for their support.

Listen to them and offer them your support. Perhaps they have goals and dreams about which you never knew.

We all need love and support, no matter where we are in life and where we want to go. Take the time.

February 28, 2012

Carrizozo takes its lumps on the road

By Todd Fuqua Sports Editor todd@ruidosofreepress.com According to Carrizozo boys assistant coach Cody Green, the Grizzly team that stepped onto the court at Quemado Friday was not the same team that played the Eagles to a doubleovertime decision a week before.

All you need to do is look at the scores to confirm it.

After losing to Quemado by just four points Feb. 16 in two extra periods, the Grizzlies took a 58-18 shellacking from the same team Friday.

A day later, Carrizozo lost by a slightly more respectable 12 points in a 57-45 decision at Reserve.

“Travelling is tough in this state and in this district,” said Carrizozo head coach Porter Cutrell. “But we have to get off the bus ready to play.

We got behind early (at

Quemado) and had to speed up the game, which caused problems for us.”

Against Reserve, the game was in single digits for most of the way, but Reserve always seemed to have a three-pointer ready to keep the Grizzlies (5-19, 0-4 district) at bay.

Nick Chavez led Carrizozo with 18 points, while Dalton Vega had nine. Josh Ventura scored only four points, but brought down seven rebounds and had three blocks.

“It was only a 10-point lead at the half, but they always had players making shots from the perimeter,” Cutrell said. “We had some runs, but when we had guys foul out, that really created an issue for us.”

The Grizzlies begin the District 4B tournament on the road with a 7 p.m. Thursday game at Reserve. The winner goes on to play at Quemado

Saturday in the district championship.

Girls finish second The Lady Grizzlies also found the going much more difficult at Quemado as compared with their game at home, although the girls were at least able to pull out a 48-42 victory.

Carrizozo was still unable to beat Reserve Saturday, dropping a 45-34 decision to finish second in the district standings.

“We just didn’t show up to play (against Reserve),” said ’Zozo coach George Vega.

Victoria Ventura was the big scorer both nights, putting in 20 against Quemado and 17 at Reserve.

The Lady Grizzlies (7-16, 2-2) host the first round of the tournament this Wednesday at 6 p.m. The championship is scheduled at 6 p.m.

Friday at Reserve.

Challenging the mountain

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Courtesy

Keagan Burkhart, a student in the Roswell Independant School Distirct, takes to the slopes during the RISD Challenge Day, Saturday, at Ski Apache. Standing by is his instructor, Clay Smith.

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Ruidoso Free Press

16

March 6, 2012

When training, hope is not a plan

By Sarah Crewe with Ty Wyant

“It’s good to have an end to the journey, but it is the journey that matters in the end.”

— U. LeGuin Rested after a recovery week?

Good. Let’s roll.

You are 90 days from the Ruidoso Sprint Triathlon on June 9 and still have plenty of time. If your plan hasn’t been working for you, change the plan. If you missed a few workouts, move on.

Time is still on your side.

It is time for productive workouts through the month of March and no excuses, like these: 1- Time: You find you just have no time. Yeah, it’s hard. But, it’s not impossible.

Solutions: What if you rode your bike to work or the store? But, there are no bike lanes. If more people rode their bikes, would this not force the powers that be to spend the money to paint bike lanes? Are bike lanes less expensive than lawsuits?

Are adding bike lanes helping promote our area? So, ride your bike.

Too dark? Use a headlight. Ruidoso Outdoor Adventures in the Ruidoso Athletic Club (RAC) will take care of you. I lived in Chicago and bike-commuted to work three times a week and it was 26 miles each way. I left clothes at work and showered at a health club. Later, I worked seven miles from home. I wore a headlamp

and ran to work and had the same shower routine.

The point: There are no problems, only solutions.

2- I have to work.

Solutions: Do you get a lunch break?

Eat at your desk, or in a snack room before lunch. Lunchtime becomes workout time. Go to the RAC, walk The Links, run the fitness trail, do something active. You will feel refreshed and will be a more productive worker. Tell your boss your triathlon goal and ask to stay 15 minutes later so you can get your workout in without stress, have time to shower and be back at work an improved employee.

The point: We all have busy days. Deal with it.

3- I’ve been injured.

Solutions: Everyone gets injured. First, take a moment to feel sorry for yourself.

Then get creative. When I broke my hip (twice) I used my crutches to build my upper body strength and improve my swimming. Can you work on your core while recovering? Let’s say you broke your arm.

(If you need a cast, get a removable cast.)

What a great opportunity to work on your running. You can also ride a stationary bike or take an RPM class.

DISTRICT CAPSULES ’Zozo girls It might have been only a 10-point loss, but a loss is a loss, and it was a particularly disappointing one for the Carrizozo Lady Grizzlies in the District 4B championship against Reserve Friday.

“We went there to win, and I had a good feeling all day about it,” said Carrizozo coach George Vega. “But as soon as the tip-off, everything went south.”

Carrizozo scored only six points in the first half, all in the first quarter.

The Lady Grizzlies were able to put things back together in the second half, getting to within four at one point, but then fouls and turnovers gave Reserve the win in the end.

The Lady Grizzlies (8-17) might have earned a spot in the Class B state

tournament with its win over Quemado earlier in the week, but the loss to Reserve – their third of the year against the Mountaineers – kept them out of it.

Corona boys The first round of District 3B play ended in a familiar fashion for the Corona Cardinals, as they fell 52-24 to Lake Arthur Feb. 28.

Corona (1-21) again tried to slow the game down, and it was working to start, as the Cardinals led 8-6 after one quarter.

But the Panther’s pressure defense eventually gave Corona fits and brought things toa close.

Center Lane Carter had nine points to lead the Caridnals with nine points, while Chris Frandsen had six.

The point: Look at injuries as an opportunity to strengthen a weakness.

4- I can’t get motivated.

Solutions: Only you can motivate yourself. Once you feel the results of that small positive thing you did – taking a walk or doing some push ups – you will feel motivated. Some people are motivated out of fear, some out of anger and some out of love. I look to amazing people for motivation. Right here in Ruidoso we have June Hence, a seasoned winner of swimming gold medals at the Senior Olympics, and Bob Koenig, who wins running medals at the Senior Olympics. Motivation is everywhere, pick up your head and look.

The point: Discover what motivates you and use it every day.

Another point: You can only think about one thing at a time. When it’s time to work out, think only of working out. File everything else away. Take out the workout file, open it and make it happen.

March is our “build month.” We are building our aerobic base, building our strength and building our endurance.

This week, our aspiring triathletes – Bob, Betty and you – repeat their workouts from two weeks ago. If possible, add 5-10 minutes to one of your swim/bikes/runs or walks.

In coming weeks, we will be increasing time (no more than 10 percent) and

STATE CAPSULES Ruidoso boys

inserting intensity into our workouts.

Remember, when you stress your body and then rest, your body will adapt and become stronger, fitter and faster.

Get ready, that hill you had to breathlessly walk up will become a playful jog.

Be patient, it will not happen overnight. Fitness is not easy; it’s your challenge. Make the effort for your plan to happen, starting now because hope is not a plan.

Time for my run. Taking out the run file. Later!

All columns are at http://www.ruidosofreepress.com/pages/sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach.

She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

“I think we did some very good things this year,” Davis said. “I’m very proud of them for hanging in there during a long and difficult season.”

This year’s season for the Ruidoso boys basketball team ended the same as it did last year – with a loss to Sandia Prep in the first round of the Class 3A state tournament.

The Warriors (10-18) dropped a 75-33 decision Saturday, bringing to an end a season that was inconsistent, but showed signs of promise, according to coach Dennis Davis.

Capitan girls The Capitan girls might have got a raw deal in the seeding for this year’s Class 1A state tournament when they were seeded 12th and had to travel to Dora for the

first round, but the Lady Tigers almost pulled out a victory.

Capitan – which had lost at Dora earlier in the year in double overtime – made it another close one Friday, but ultimately fell 45-41.

“The kids still played hard, and I was especially pleased with the play of the seniors. They played their hearts out and left it out there,” Devine said.

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Ruidoso Free Press

14

March 13, 2012

You are not alone in trying something new

By Sarah Crewe with Ty Wyant

The three C’s of life: choices, chances and changes. You must make a choice to take a chance or your life will never change.

– Unknown So how goes your progress? Are you sticking with your plan? Did you have to modify your goals? Are you seeing progress?

Meet George Aranda. In George Aranda January, he decided to set a goal and work towards that Ruidoso Sprint Triathlon on June goal each day. He inspires me and 9, he decided to take the chalI hope he will inspire you too. lenge to keep motivated. He has Aranda has lived in Ruidoso never been an athlete, never done since 1995, works two jobs, and a triathlon, never swam, biked or is a father of an 11-year-old girl. ran seriously at any time in his life In January, he decided to get in – but he thought that this would shape so he joined the RAC and be a serious challenge and a great started taking RPM and Body goal.

The first thing he did was Pump classes. After hearing me challenge class members to do the set a plan. He takes RPM classes

(cycling on stationary bike) at the RAC three times a week to get his legs prepared for the outdoor rides.

Next, he started to swim with the masters group at the RAC in the mornings where Doug Huniscker teaches him how to swim.

He now is up to swimming four days a week for an hour, mostly working on his technique. He runs twice a week, but admits that he needs to work on that discipline.

Aranda then visited Cody Thurston at Ruidoso Outdoor Adventures (in the Ruidoso Athletic Club) and bought a new bike.

Last weekend, he was seen riding along Airport Road, getting accustomed to the bike and starting to get in some serious miles.

His goal: “To finish the race

with a smile and a great sense of accomplishment.”

What is the hardest part about his life-changing choice? “Laundry. I’ve never done so much laundry in my life,” he said. “Seriously, nutrition is the key.”

Working part time at a pizza place, it was hard, but he had to cut down on the pizza. He has lost 14 pounds since January with the help of nutritional advice from his friend Cat. The best part “is all the support from Joe (Coakley) and the instructors at the RAC who are helping me achieve my goal.”

He is our inspiration. If he can do it, so can you – one workout at a time.

For our aspiring triathletes – Bob, Betty and you – George is inspirational. Motivated by George’s story, they will focus on one harder workout per discipline this week. They have their choice. They can run longer (10 minutes max) or do five 30-second pickups with a 30-second rest between each acceleration, or

swim an extra day and/or an extra 10 minutes, and/or go 10 minutes longer on a bike ride.

All columns are at http:// www.ruidosofreepress.com/pages/ sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 2574900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Portales again ousts Lady Warriors from state tourney

By Mario Trujillo For the Ruidoso Free Press ALBUQUERQUE – If only the Ruidoso girls could have strung together 32 minutes of play that resembled their first two, maybe they wouldn’t be bidding farewell to the 3A State tournament.

Instead, District 4-3A rival Portales won 44-25 in Tuesday’s quarterfinal round in The Pit. The speed and ball movement of the Ruidoso women to open the game made it look as though they could erase the sour taste Photo by K.M. Rodriguez left from a similar loss to Ruidoso guard Lyndsey Saenz, right, brings the Portales in their district ball down court while being guarded closely championship.

by Portales’ Francis Armijo, March 6, during the The first two possesquarterfinals of the Class 3A state tournament sions started with ease. at The Pit in Albuquerque.

Junior Madigan Gonzales pointers and a nearly perfect showing dumped in two easy layups after a peon the foul line, going 8-of-9 from the rimeter ball movement for a 4-0 lead. stripe and sinking three treys in the first From that point, things went south.

Portales (15-11) went on a 20-0 run that half.

It was nearly three minutes into the lasted a quarter and a half and all but second quarter before the Lady Warriors ended the game. could put another point on the board.

“It’s hard to rattle [Portales],” said With five minutes left in the first half, Ruidoso head coach Dean Hood. “I guard Daisey Cuevas finally ended the thought we did for a moment in the first drought with a short jumper. But the half, but it didn’t last.” damage was already done, Ruidoso Portales head coach Clay Stout said trailed 20-6 at that point. his team came out a little slow but their Switching to a full-court defense defense soon began to click, paving the late in the half stifled the Lady Ram ofway for his team’s early run. fense, and at one point Ruidoso pulled “The girls just started doing a little to within eight, but couldn’t inch closer. better on their hedges and helping each As the Ruidoso defensive pressure other out. That was the difference,” Stout said. “Maybe we were a little slow increased so did the fouling. The Warriors put Portales on the line 14 times on our heads early.” and allowed them to rack up 19 points Portales’ offense also poisoned the Warriors (18-11) with a cocktail of three from the charity stripe compared to one

CORONA from pg. 13 won by just a point over Corona earlier in the year – and it was their press that caused havoc in the Corona offense.

It was almost six minutes into the game before the Lady Cardinals were able to get their first points on a jump shot by Hannah Gage. Elida was able to get all the way out to a 31-12 lead before the half.

“We just didn’t bring it at all until the very end when some girls got hot,” said Corona forward Taylor Huey. “As a team, we just didn’t bring it. We got fueled a little and thought we could get back in it, but it wasn’t enough.

“We didn’t box out and didn’t do some basic things,” said coach Huey.

“We got caught up in the atmosphere and lost track with what we needed to do for a while.

“If I could do this again, I’d have been barking at them all the way down the tunnel, just

Todd Fuqua/Ruidoso Free Press

Corona’s Saige Bell, right, defends against Elida’s Hunter Haley Friday during the Class B girls state championship at The Pit in Albuquerque.

to make sure they didn’t have a lapse.” he added.

The Lady Tigers were able to take their huge lead thanks to the scoring of guards Marily Varela and Hunter Haley, who combined for 30 points and kept Corona off balance.

Center Kaylen Jasso eventually put in 14 points for Elida, but had only four at the break as the Lady Cardinals kept her as far away from the basket as possible.

It wasn’t until the middle of the third quarter that the Lady Cardinals finally started to get untracked. Shelly Gensler and Taylor Huey were part of an 11-4 run in the frame, Corona was eventually able to get within 10 points to make it interesting, but it just wasn’t enough.

Gensler had 12 points and Huey had 11 to lead their team. Shelly Gensler added 10 for the Lady Cardinals.

it wasn’t, but when you are playing Porfor Ruidoso. tales, it is,” he said, noting that his team Ruidoso has struggled opening lacked of experience on a big stage, and games all season, said Hood. A similar the nerves of The Pit might have got event happened in the opening round of the tournament against Hatch, where the to his team. But the Warriors will have eight returning players next year.

Warriors came back to win 56-59.

“This is our second year in The Pit “It is something we have dealt with so I think eventually they will start to all season,” Hood said. “We sort of get handle it better,” Hood said. down a little bit. And we have a hard time getting back. We did the same thing in Hatch...

Sports in brief but we pulled it together and showed a lot of comGolf fundraiser poser and we didn’t show that today. We got rattled The Ruidoso Junior Golf Association, in parttoday.” nership with the Ruidoso High School golf teams, Hood said once a team will host the second of six fundraising scrambles like Portales gets out to a at Kokpelli Golf Club this Sunday at 1 p.m. Call 20-4 lead, it is nearly imMelissa Misquez at Cree Meadows, 257-5815, for possible to come back. more information or to sign up.

“We liked to think that

Ruidoso Free Press

16

March 20, 2012

Get into the habit of excellence when training

By Sarah Crewe with Ty Wyant

“We are what we repeatedly do. Excellence then, is not an act, but a habit.”

— Aristotle Habit: A settled or regular tendency or practice, especially one that is hard to give up. The psychology of a habit is an automatic reaction to a specific situation.

This definition fails to differentiate between a good habit and a bad habit. That’s for you to define.

You can choose to create good habits that build your self-image, fitness and overall spiritual, mental and physical health. Or not. You choose; it’s your life. Always realize that your habits impact your loved ones. Again, your choice.

If you have chosen the goal of competing in the Ruidoso Sprint Triathlon June 9, then you also have the opportunity to create positive habits.

This series of columns has a foundation of learning how to set and achieve goals.

Here’s a new goal: Do something positive for yourself until it becomes a habit. Realize the promise of creating habits that align with your goals and dreams.

Habits create an automatic reaction to a situation. Think of how challenging it is for a young child to ride a twowheeled bike for the first time.

Now, even though you may not have ridden a bike in years, you can ride a bike down the street.

Understand how habits are formed. There is a three-step process called the habit loop, according to New York Times writer Charles Duhigg, author of the recently released book The Power of Habit. First, there is a trigger that puts your brain in automatic mode to let the habit begin. Second, there is the routine creating the habit through repetition. Third, there is a mental reward that helps you recall the habit loop in the future.

When you ride your bike, you get on the bike and you automatically start to pedal.

You have ridden the bike many times (even if it was years ago) so you pedal without thinking about it – you can even talk to someone, drink from a water

bottle or eat an energy bar while riding. You are rewarded when you feel the endorphin high and feel good about yourself. It’s automatic.

Behaviors, including habits, are most easily changed when life changes, according to Duhigg. Example: Habits more easily change while on vacation because your daily routine has changed. This helps you to relax while on a holiday. (Make sure you exercise daily on vacation to reinforce your workout habit.)

Marketers take advantage of your routine changes. Major retailer Target aggressively pursues pregnant women as customers because their lives are in a state of flux and marketers know that if they can get them to Target to purchase baby products, that customer will probably still be there many years later buying high school supplies. That’s why marketers spend vast sums to attract young customers who are setting their buying habits. When is the last time you saw an old man as the main character in a beer commercial? Doesn’t happen. Marketers want the young twenty-something customer even though the old man has more expendable income.

How does this impact triathlon training? Training for

roll to breathe. This prevents you from hyperventilating and passing out. (Coaches don’t like jumping in the pool to pick you off the bottom!)

Have fun with your new habits and, always remember, don’t increase your workouts by more than 10 percent a week.

a triathlon requires building new habits on a daily basis for training. This creates change in your life and the opportunity to establish positive habits.

Understanding the habit loop empowers you to make habits that focus on your goals.

Our newbie triathletes – Bob, Betty and you – have already modified their daily routine (habits) to train for the Ruidoso Sprint Triathlon.

That’s a positive step and it’s important to use your new healthier lifestyle to complete the habit loop.

The triathlon is less than three months away and it is serious preparation time. Here is your training for this week.

Since the weather is in our favor it’s time to check out the triathlon courses.

The snow has melted on the run course, so go to the Ruidoso Athletic Club and talk to Joe, Frederick or myself (Sarah) if you need the course route. One day test the bike course (I suggest a weekend or morning with less traffic) and another day check out the run course.

Make a mental note of places on the course you find challenging and – if you have time – ride or run those a few times to build confidence.

Swim three times this week – focus on your form with long strokes and relaxed breathing.

Open your eyes, keep your rear high in the water and kick from your hips. Always blow your air out in the water before your

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area. For more information on Duhigg’s research, check out http://www. nytimes.com/2012/02/19/ magazine/shopping-habits. html?pagewanted=all and http://www.npr. org/2012/03/05/147192599/ habits-how-they-form-andhow-to-break-them.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress. com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Record All American races head summer stakes

By Ty Wyant For the Ruidoso Free Press A record-setting All American Derby, with a projected $2.3 million purse, and the $2.4 million All American Futurity head a stunning stakes lineup this summer at Ruidoso Downs.

The 440-yard All American Derby on Sept.

2 – the day before Labor Day – will have the larg-

est purse ever for threeyear-old and older quarter horses. The 440-yard All American Futurity, on Labor Day, is the world’s richest quarter horse race and has the largest purse for any breed of two-yearold racehorses in North America.

All American Futurity trials are set for Aug. 16 and the All American Derby trials are on tap Aug. 17

This year’s Rainbow Derby could become quarter horse racing’s newest $1 million race July 21, up from a $900,000 purse last summer. A year ago there were 119 eligible horses through Feb. 1 and this year there are 138 eligible horses. The $700,000 Rainbow Futurity will also be held on July 21.

The parade of top races starts June 9 with

set for the next day.

Rainbow Futurity trials at 400 yards are July 3 and the 440-yard Rainbow Derby trials will be contested July 4.

New Mexico-bred racing is celebrated during the Zia Festival on Sunday, July 29 with the entire program filled with stakes for state-bred thoroughbreds and quarter horses. Purses should exceed $1 million for the

the finals of the $800,000 Ruidoso Derby and the $600,000 Ruidoso Futurity. Those will be purse records for each race. Last year’s Ruidoso Derby had a $702,896 purse and the Ruidoso Futurity has had a $500,000 purse since 2003.

The trials for the Ruidoso Futurity comprise the opening day program on Friday, May and the Ruidoso Derby trials are

Resources

day’s stakes-filled racing.

The basic racing schedule is Friday through Monday weekly with exceptions around the Fourth of July, and the All American Futurity trial and All American Derby racing week.

For a full racing calendar and stakes schedule, visit http://www. raceruidoso.com/horsemens-links-nominationsforms.php.

LOCAL LANDSCAPE SERVICES

A Division of Stagner Enterprises, LLP

Office: 336-2321 Cell: 937-0106

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• Tree Thinning + Needle Removal • Firewood • Drainage Solutions • Hazard Tree Removal • Maintenance • Gravel Driveways • Landscaping

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Shop: Mon-Sat, 10-5 • Donations Taken: Mon-Sat Hwy 70, between Jorges & Walmart

575-378-0041

Benefiting THE NEST Domestic Violence Shelter

TO PLACE YOUR AD HERE, CALL

575-258-9922 ASK FOR JESSICA

WE WANT YOUR BUSINESS!

Ruidoso Free Press

16

March 27, 2012

Get into the habit of excellence when training

By Sarah Crewe with Ty Wyant

“It’s hard to dance with the devil on your back. So shake it out.”

– Florence Welch of Florence and the Machine.

Fear. Its holds us all back in one form or another, at one time or another. Fear of failure, fear of success, fear of the past, fear of the future. It’s the devil on our backs. So how do we, “shake it out?”

If we held a pithy answer to that question, we’d be very rich, indeed.

Bob admitted that he fears swimming with lots of other people in the pool at the same time. Betty commented, during a bout of flu (that seemed to hit everyone in Ruidoso) that she was afraid of being last in the triathlon. Certainly, they are not the first or only athletes to have these concerns.

Troves of books have been written on the subject of fear, and another mountain of books have been written on just how to deal with fear. I’ve probably

read more than half of them and memorized a few for good measure.

I, too, have a fear. I am deathly afraid of swimming in open water (a lake or ocean, not in a pool). Open-water swimming is that devil I shake out each and every time I get in the water. I could write a book on all the mental tools I use to get through each swim.

So, Bob, how do you deal with your fear of swimming with people all vying for the same goal in a tiny pool?

There are many tricks.

Practice swimming with lots of

people all in the same lane, practice imagining what you would do if someone clocked you on the head while you swim (do not retaliate!), and practice swimming with your head up and kicking big, to get a good line of sight and to get out of the way.

Bob, try to practice swimming hard off the wall – accelerate for 10 yards, slow down and accelerate again. Also, practice swimming under the water to get away from someone. With practice, you gain confidence when swimming in stressful situations. That is the best way I’ve learned how to cope with this fear. But you need to practice. You need to make this one of your weekly workouts – starting now, until the triathlon.

Betty: Your fear is not an exception. Every athlete, at some time, has had this fear.

But, have you ever been at a race to the bitter end? Every race I have attended has

Men’s champions

featured everyone cheering the last finisher. You may very well be the last person to cross the finish line. Remember this: You started and you finished. Many more people lose races by not starting them than lose them by being last. By virtue of being last, you are a winner because you did it.

I can say this because I have been the last in a few races. Looking back, those were some of my most memorable races, and races from which I’ve learned the most. We learn more from coming in last than we do from coming in first and only experience can explain that phenomenon. If you come in last, Betty, you definitely will not be alone.

Betty, since you have been ill, take a few days off and rest.

When you resume training, take a few days to get back into each discipline. Next week, we will work hard.

For those who have been healthy, this week try a short run (20 minutes) immediately followed by a bike ride (up to an hour). This type of workout (two different disciplines in one

workout) is called a brick and is common in triathlon training.

Your effort should be totally aerobic and monitor how your legs feel.

Keep the other workouts the same as last week.

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Courtesy photo

The Ruidoso Men’s League basketball season ended in a three-way, March 6, as Chukars, JL Shavings and Quarters each went 7-2. Using tie breakers and point differentials, the Chukars came out as winners with JL Shavings in second place and Quarters in third.

The overall scoring leader for the season was Josh Harper of JL Shavings with 154 points on the season.

In the tournament that followed, JL Shavings came out on top, beating Eligh, 52-47 on March 15. JL Shavings defeated McClurg 74-47 in the first round and stopped Odd Future, 64-55, in the semifinals.

Elite won over the Chukars, 56-43, in the other semifinal.

Pictured are Harper with his leading scorer trophy, and JL Shavings of Alamogordo following their championship victory.

ENTERTAINMENT CALENDAR • 3-27 thru 4-2 Things to do every day Ruidoso Winter Park Tubing Area, located at 500 W. State Highway 532, a quarter of a mile west of Hwy 48 on lower Ski Run Road in Alto. Open from 10 a.m. - 5 p.m. and until 9 p.m. on designated nights. “A premier snow play area,” as Bert the Conqueror from the Travel Channel says: “This is the Holy Grail of snow tubing.” The �irst-class tubing experience offers twists, turns, bumps, jumps and bobsled curves. They have more lift capacity and the largest tubing snowmaking system in the Rockies. Featuring exclusively designed tubes for 3-6 riders and super size tubes for 3-10 riders. By popular demand they have expanded the Kidz Korral which is a designated area exclusively for the smaller guests! Full snack bar with hot chocolate, nachos, dogs and the best handmade pizza in town at the Pizza Stand! For more information: (575) 336-7079; www.

TUESDAY MARCH 27 Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

WEDNESDAY MARCH 28 Farmer’s Market at SBS Wood Shavings in Glencoe from 9 to 11 a.m.

Preschool story time at the Ruidoso Public Library at 10:30 a.m.

Movie: “Tinkerbelle and the Lost Treasure” (juice box and popcorn served). Children’s Dept. is located downstairs.

The Sterilizers perform at Casa Blanca Restaurant on Mechem Drive from 6 to 9 p.m.

Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

THURSDAY MARCH 29 Live Music with TomTom and friends at Sanctuary on the River, 207 Eagle Drive, 12 - 1:30 p.m.

Enjoy hearty soups and salads at ChopChop Inspired Salads and have some lunch-time fun with live music performed by TomTom and friends every Thursday. Come see what’s happening at the Sanctuary. Lunch hours 11-2 Tues-Sat. 575-630-1111.

Mark Kashmar, country blues, Cafe Rio, Thursdays, 5:30 - 7:30.

Karaoke with DJ Pete! Cree Meadows Lounge, 6 - 11 p.m., every Thursday, evening, including all you can eat taco bar from 6 - 9 p.m.

Pass the word, the Cree Meadows lounge is open to the public!

Luke West performs at the Swiss Grill at the Swiss Chalet, 1451 Mechem Dr., 6 - 9 p.m. Join us for this performance of our NM-OATH Performing Arts Initiative with

ruidosowinterpark.com. Kids thru 7 years of age $9; juniors 8-17 $17 regular rates and $20 holiday rates; adults 18 and up $20 regular rates and $25 holiday rates.

All tickets are good for 3 hours or until end of the day whichever is shorter. Snow clothing available for rent.

Ruidoso River Museum - Open at 101 Mechem Drive in the building which previously housed Rush Ski Shop. The museum is open from 10 a.m. to 5 p.m.

Thursday through Monday. Admission is $5 for adults and $2 for children.

Smokey Bear Park is open in Capitan. The Smokey Bear Historical Park is located on highway 380 (better known as 118 Smokey Bear Blvd.) in the heart of the Village of Capitan and is open everyday of the year except Thanksgiving, Christmas, and New Year’s day. Entrance fees into the park are $2 for adults, $1 for children 7-12. Children 6 and under are free. Smokey Bear Historical Park is oper-

Luke West in this beautiful setting at the Swiss Grill. For more information, contact Susan Travis: 575-9370294; www.nm-oath.org.

LeAnn Rimes at the Inn of the Mountain Gods, Mescalero, 8 - 10 p.m. Known for her rich vocals and her rise to fame as an eightyear-old champion on Star Search, Rimes made her breakthrough into country music in 1996 with her breakthrough No. 1 album “Blue”.

Since her debut, Rimes has won two Grammys in addition to many major industry awards. In addition, she has released ten studio albums and four compilation albums. For more information, call the Inn of the Mountain Gods: 575-464-7777; innofthemountaingods.com. Tickets start at $25.

Suzi Weber & the Mixx (Country and Classic Rock) perform in Club 49 at Inn of the Mountain Gods, 8 p.m.

Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

FRIDAY MARCH 30 Cantina Night at Laughing Sheep Farm, 1 mile west of Lincoln, Hwy 380, mm 96, from 5 to 9 p.m.

Live music with guitar and fi ddle playing Western Swing.

Mike Sanjku performs in Wendell’s Restaurant at the Inn of the Mountain Gods Resort & Casino from 5 to 10 p.m.

Doug Fuqua performs in Wendell’s Lounge at the Inn of the Mountain Gods Resort & Casino from 5 to 11 p.m.

Cree Meadows Country Club is hosting a fi sh fry and live band.

Tomas Vigil performs at Landlocked Restaurant on Mechem Drive from 6 to 9 p.m.

ated by EMNRD-Forestry Division.

Simulcast Horse Racing at Billy the Kid’s Race Book at Ruidoso Downs Race Track & Casino. Simulcast races are shown live from across the country and betting windows are open to place your wager. Billy’s Race Book also serves delicious food and has a full bar. If you love horse racing, it is the place to go.

Hubbard Museum of the American West, Ruidoso Downs - the �irst New Mexico museum to be granted “af�iliate” status with the Smithsonian Institution.

The Museum is home to an extensive permanent collection of magni�icent carriages, wagons, saddles, �irearms and Indian artifacts, as well as ever-changing traveling exhibits. Located just east of the Ruidoso Downs Race Track on Highway 70, the entrance to the Museum features the landmark bronze “Free Spirits of Noisy Water,” one of the largest equine sculptures in the U.S. with eight larger-

Mark Remington performs at the Swiss Chalet Inn, Mechem Drive, 6 p.m.

Susan Landers Kolb performs at the No Name Café 6 - 9 p.m. during Prime Time Fridays. 522 Sudderth, 575-257-2253. Friday evening dinners are by reservation.

Michael Beyer performs older songs and jazz at Kokopeli Country Club in Alto from 7 to 10 p.m.

Karaoke at The Elks Lodge on Highway 70, next to the Ruidoso Emporium, at 7 p.m. with All For Fun Karaoke.

The Eliminators perform at Casa Blanca Restaurant on Mechem Drive from 7 to 9 p.m.

Aaron Lacombe Band (Country) performs in Club 49 at Inn of the Mountain Gods, 8 p.m.

Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

Live music downstairs at Lucy’s Cantina in Midtown Ruidoso from 9 p.m. to 1 a.m.

SATURDAY MARCH 31 Building Common Ground: Action: Dance, Ruidoso Public Library, 107 Kansas City Road, 12 - 1:25 p.m. Dancing to build community. Hosted by Andrea Reed, Common Ground of Ruidoso.

People are invited to a day of joy and fellowship shared through the art of dance. Dance at the Library in the downstairs’ classroom. For more information, contact Corey Bard, 575-258-3704; http://www. youseemore.com/ruidosopl. Free.

Doug Fuqua performs in Wendell’s Lounge at the Inn of the Mountain Gods Resort & Casino from 5 to 11 p.m.

Mike Sanjku performs in Wendell’s Restaurant at the Inn of the

than-life horses, representing seven different breeds. The Museum is open seven days a week from 9 a.m. to 4:30 p.m.

Admission begins at $6 for adults with discounts available for seniors, military and youth. The Hubbard Museum of the American West is owned and operated by the City of Ruidoso Downs. To �ind more information on the Hubbard Museum of the American West, please visit www.hubbardmuseum.org or call 575-378-4142.

Pillow’s Funtrackers - Open weekends and most holidays throughout the year. 101 Carrizo Canyon Road just off Sudderth. Pillow’s Funtrackers is the premier family fun center in New Mexico.

We have been providing fun to thousands of families for over twenty years.

Our park includes three go-kart tracks, miniature golf, arcade, Mountain Maze, and seasonal attractions such as Bumper Boats, Panning for Gemstones, Rock Climbing Wall, Extreme Air, and Kiddie Bounce House.

Mountain Gods Resort & Casino from 5 to 10 p.m.

Tomas Vigil performs at Landlocked Restaurant & Bar on Mechem from 6 to 9 p.m.

Luke West performs at the Swiss Grill at the Swiss Chalet, 1451 Mechem Dr., 6 - 9 p.m. Join us for this performance of our NM-OATH Performing Arts Initiative with Luke West in this beautiful setting at the Swiss Grill. For more information, contact Susan Travis: 575-9370294; www.nm-oath.org.

Free Movie “Vitus,” Sacred Grounds Coff ee & Tea House, 2825 Sudderth Dr., 6:30 - 9 p.m. Swiss entry in the 2006 Academy Awards for Best Foreign Film. It is a terrifi c family friendly fi lm about a young prodigy (Vitus) who wants to grow up normal, but his parents want him to use his incredible gifts and not waste them. For more information, call Sacred Grounds: 575-2572273.

Miss Ruidoso Pageant, Mountain Annie’s, 2710 Sudderth Dr., 7 - 9 p.m. Miss Ruidoso is a part of the Miss America system of pageants, and supports their main sponsor, “Children’s Miracle Network”, which helps children in need.

Come support our candidates! For more information, contact Pageant Director, Barbara Westbrook: 575630-0275. $15 for adults, $10 for students, seniors, and military.

The Eliminators perform at Casa Blanca Restaurant and Cantina on Mechem Drive from 7 to 9 p.m.

Michael Beyer performs older songs and jazz at Kokopeli Country Club in Alto from 7 to 10 p.m.

REO Speedwagon at the Inn of the Mountain Gods, Mescalero, 8 - 10 p.m. “Formed in 1967, signed

in 1971, and fronted by iconic vocalist Kevin Cronin since 1972, REO Speedwagon has, for decades, been a confounding blend of consistency and change. Today it’s all about what it has always been - taking good care of the band’s legacy while keeping the focus on the future. That may be more important these days, Cronin believes.” — REO Speedwagon website. For more information, contact the Inn of the Mountain Gods: 1-800-545-9011; www.innofthemountaingods.com.

Tickets start at $30.

Aaron Lacombe Band (Country) performs in Club 49 at Inn of the Mountain Gods, 8 p.m.

Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

Live music downstairs at Lucy’s Cantina in Midtown Ruidoso from 9 p.m. to 1 a.m.

SUNDAY APRIL 1 RHS Benefit Golf Scramble at Alto Lakes Country Club, High Mesa Road, Alto, 1 - 4 p.m. Come play at the Alto Lakes Golf Course at the Alto Country Club and help raise money for the Ruidoso High School Golf Team. This is the 4th of six golf scrambles. For more information, call Melissa at Cree Meadows: 575-257-5815. $35 entry fee.

(Cart not included) Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

MONDAY APRIL 2 Brain Stretching Forum at ENMU-Ruidoso, 10 a.m. - Noon. An open forum for discussing ancient theories, modern dilemmas and current events returns. There is no fee and registration is not required.

Local experts in a variety of fi elds act as facilitators and participants are encouraged to bring their life experiences and opinions to share in the round table format. Areas of exploration include relationships, consciousness, the role of technology and the nature and limitations of knowledge. There are no prerequisites. Refreshments are provided. For more information, call the Community Education Department at 257-3012; www.ruidoso. enmu.edu/.

Live Music at WPS in Midtown Ruidoso from 8:30 p.m. to 1:30 a.m.

Ruidoso Free Press

16

Getting into the swim of things

By Sarah Crewe with Ty Wyant

“One of the few things you can control in this world is your level of effort.”

— John Leonard “So how do I look?” asked Betty at the Ruidoso Athletic Club pool, wanting me to analyze her stroke.

I told her.

Efficient swimming combines several fundamental skills, including proper body position and smooth breathing.

If your head is too high in the water, your feet and legs sink. If your legs sink, you are, effectively, swimming “upstream.” Now, salmon do it, but they kill themselves in the process. Why waste your limited energy on swimming upstream when you can go faster, with less effort, by swimming downstream?

Easier said than done.

People who have not had swim instruction swim with their heads up. This is exhausting and inefficient.

The key to proper body position is to be in a perfect line, chin tucked, top of the head facing the upcoming wall, eyes down. Try this position by laying on the ground on your back, pushing your lower back into the ground, arms in streamline position above your head squeezing your arms behind your ears, one hand locked on top of the other with your thumb. Take this perfect streamline position and move it in the pool. Then practice pushing off the wall in this position, allowing your body to memorize how it feels.

While swimming, your bum should be out of the water, feet kicking continuously, boiling water behind you like a motor. “Catch” the water with one hand by bending your wrist after your fingers enter the

Grizzly Relay Results at Carrizozo BOYS (*-State qualifying mark) 1. Capitan 82, 2. Magdalena 57, 3. Carrizozo 54, 4. NMMI 52, (tie) Cloudcroft 52, 6. Tularosa 38, 7.

Mescalero 37, 8. Melrose 33, 9. Quemado 17, 10.

Hondo 11, 11. Vaughn 8, 12. Lake Arthur 3, 13.

Corona 3.

100 meter dash – 1. Lance Widner, Mel, 11.92; 2.

Dylan Derrick, Clo, 11.95; 3. Barak Stephens, Mag, 12.04; 4. Jacoby Beard, Mel, 12.13; 5. Dillon McCourt, Clo, 12.24; 6. Jace hill, Car, 12.34.

200 meter dash – 1. Godfrey Cordova, Mes, 24.54; 2. George Simms, Clo, 25.53; 3. Alex Mendes, Vau, 25.56; 4. Lance Widner, Mel, 25.69; 5. Justin Miller, Quem, 25.79; Vincenz Forkel, NMMI, 25.83.

400 meter dash – 1. Godfrey Cordova, Mes, 55.53; 2. Fernando Rocha, Tul, 55.80; 3. Thomas Fields, Cap, 56.12; 4. Phillip Payan, Cap, 56.66; 5. Jace Vance, Que, 58.12; 6. Vincenz Forkel, NMMI, 58.33.

800 meter run – 1. Justin Trujillo, NMMI, 2:13.05; 2. Lukas Rimmele, Clo, 2:16.94; 3. Marchez Coriz, NMMI, 2:17.73; 4. Benjamin Turner, NMMI, 2:21.01; 5. Phillip Payan, Cap, 2:21.90; 6. Dylan Pareo, Mel, 2:22.23.

1600 meter run – 1. Daniel Hand, Mag, 5:03.23; 2. Justin Trujillo, NMMI, 5:05.84; 3. Brent Kernohan, Tul, 5:13.59; 4. Justin Franklin, 5:18.82; 5.

Tell Lowrance, Cap, 5:20.63; 6. Aaron Kaydahzinne, Mes, 5:22.25.

3200 meter run – 1. Roy Madrid, NMMI, 10:57.39; 2. Marchez Coriz, NMMI, 10:57.71; 3. Justin Franklin, Mes, 11:22.06*; 4. Aaaron Kaydahzinne, Mes, 11:23.32*; 5. Jesus Martinez, Hon, 11:23.58*; 6. Brent Kernohan, Tul, 11:26.32.

110 meter hurdles – 1. John Woods, Mag, 15.78*; 2. Shin Moon, NMMI, 17.50; 3. Lance Widner, Mel, 18.52; 4. Kolt Henderson, Mag, 20.06; 5. Eliot Yuzos, Tul, 20.20; 6. Edwin Prudencio, Hon, 20.95.

300 meter hurdles – 1. John Woods, Mag, 42.19*; 2. Ethan Gifford, Tul, 45.69; 3. Lance Widner, Mel,

water and, with a slight bend in the arm and a high elbow, push that water behind as you rotate your core to the side of the arm pushing the water. Breathe as you rotate, lifting elbow out of the water first, while rotating your chin out of the water. Try to keep one goggle in the water as you quickly inhale and then immediately rotate your body so that your head is in the water while you blow bubbles.

Imagine you are on a skewer, rotating, never losing that perfect line. Never hold your breath unless you like getting dizzy.

Make your breathing continuous and smooth, not gasping for air.

Practice “downstream” streamline swimming and you will find – after a week or so – that you will be able to swim longer with less effort.

This week, concentrate on your swim. Warm up by focusing on streamline swimming

46.65; 4. Kolt Henderson, Mag, 59.18; 5. Stephan Beauchamp, Que, 50.19; 6. Xan Caird, Clo, 53.59.

4x100 meter relay – 1. Capitan 45.57*; 2. NMMI 47.27; 3. Madgalena 47.30; 4. Cloudcroft 48.26; 5.

Lake Arthur 48.83; 6. Tularosa 49.29.

4x200 meter relay – 1. Capitan 1:35.23*; 2. Carrizozo 1:41.87; 3. Cloudcroft 1:42.75; 4. NMMI 1:44.21; 5. Melrose 1:44.70; 6. Hondo 1:46.98.

4x400 meter relay – 1. Cloudcroft 3:52.83; 2.

Carrizozo 3:56.61; 3. Tularosa 3:57.15; 4. NMMI 3:59.29; 5. Melrose 3:59.83; 6. Hondo 4:07.64.

Medley relay – 1. NMMI 3:50.76*; 2. Capitan 3:50.86*; 3. Magdalena 4:01.65; 4. Vaughn 4:18.51; 5. Hondo 4:23.68; 6. Lake Arthur 4:25.85.

High jump – 1. Tory Padilla, Cap, 6-1*, 2.

Stephan Beauchamp, Que, 5-6; 3. Andrew Padilla, Hon, 5-4; 4. Phillip Payan, Cap, 5-2.

Pole vault – 1. Colton Draper, Mel, 10-0; 2. Dylan Derrick, Clo, 8-6; 3. Dillon McCourt, Clo, 8-0; (tie), Darryn Lackey, Que, 8-0.

Long jump – 1. John Woods Mag, 19-7; 2. Tory Padilla, Cap, 19-2; 3. Godfrey Cordova, Mes, 18-11; 4. Dylan Derrick, Clo, 17-11; 5. Barak Stephens, Mag, 17-9; 6. Dillon Cochise, Mes, 17-½.

Triple jump – 1. Tim Dickinson, Cap, 40-5*; 2.

Barak Stephens, Mag, 38-¼; 3. Brent Kernohan, Tul, 36-8¾; 4. Stephan Beauchamp, Que, 36-2½; 5. Jace Hill, Car, 35-1; 6. Mitchell Manford, Clo, 34-4½.

Shot put – 1. Zachary Zamora, Car, 41-3; 2. Andres Verdugo, Car, 40-11; 3. Dalton Vega, Car, 38-9, 4. Dreamer Whipple, Cap, 38-4; 5. John Mendez, Tul, 38-1; 6. Don Myers, Car, 37-11½.

Discus – 1. Zachary Zamora, Car, 118-2¾*, 2.

Andres Verdugo, Car, 112-11; 3. Dalton Vega, Car, 109-9; 4. Lane Carter, Cor, 109-7; 5. John Mendez, Tul, 109; 6. Talon Valdez, Tul 107-½.

Javelin – 1. Godfrey Cordova, Mes, 154-6*; 2. Fernando Rocha, Tul, 142-¼, 3. Garrett Schultz, Cap, 129-1¾; 4. Strait Sedillo, Cap, 128-1½; 5. Don Myers, Car, 127-11¾; 6. Ben Richardson, Clo, 127-2½.

GIRLS 1. Melrose 104, 2. Magdalena 93.5, 3. Tularosa

to www.active .com or www. bicycleruidoso.com.

with long, smooth strokes.

Next, play with speed. Do about 10 x 25’s (that is 10 25yard legs … one pool length is 25 yards) while alternating fast on the odd-legs (lengths of the pool) and slow and smooth on the even-legs (lengths of the pool).

Add some heads-up swimming by doing 10 x 25’s, alternating heads-up swimming on the odds with slow and smooth on the evens.

Which are harder? If you find it hard to keep your head down, find an old bicycle tube, make a pretzel with it around your ankles and then try to swim. You won’t get very far if you lift that head!

Don’t forget to keep biking and running. Next week, we will talk about running form and hill running, as rumor has it there are some hills on the Ruidoso Sprint Triathlon course.

To register for the Ruidoso Sprint Triathlon on June 9, go

46.5, 4. Cloudcroft 37, 5. NMMI 31, 6. Corona 28.5, 7. Capitan 27.5, 8. Carrizozo 25, 9. Hondo 16, 10. Quemado 9, 11. Mescalero 8, 12.

Vaughn 3, 13. Alamo Navajo 2, 14. Lake Arthur 2.

100 meter dash – 1. Taylor Huey, Cor, 12.87*; 2. Cara Barnard, Mel, 13.23; 3. Morgan Gardner, Tul, 13.53; 4. Dustee Rae Eldridge, Cap, 13.73; 5.

Cassidy Doherty, Melrose, 13.83; 6. Aubri Zamora, Mag, 13.86; (tie) Shania Gilliland, Tul, 13.86.

200 meter dash – 1. Taylor Huey, Cor, 27.04*; 2.

Dustee Rae Eldridge, Cap, 27.69; 3. Cara Barnard, Mel, 28.41; 4. Kadie Kiehne, Mag, 29.22; 5. Shania Gilliland, Tul, 29.56; 6. Abby Bullock, Mag, 29.63.

400 meter dash – 1. Dustee Rae Eldridge, Cap, 1:02.28*; 2. Emily Ferranti, Que, 1:06.18, 3. Cassidy Doherty, Mel, 1:10.98; 4. Shayna Gallacher, Car, 1:13.51; 5. Amberli Garcia, Mel, 1:15.63; 6.

Lindsay Black, Tul, 1:16.64.

800 meter run – 1. Kelsey Proctor, Clo, 2:36.99; 2.

Lauren Gomez, Hon, 2:45.80; 3. Danielle Gordon, Mag, 2:48.80; 4. Cailey Payne, Mel, 2:54.43; 5. Taylor Bostwick, Mel, 3:00.78; 6. Tiyana Ganadonegro, AN, 3:04.15.

1600 meter run – 1. Harmony Johnson, Clo, 5:59.58; 2. Amira Hindi, NMMI, 6:41.49; 3. Lauren Gomez, Hon, 6:36.87; 4. Lanique Apachito, Mag, 7:02.32; 5. Cailey Payne, Mel, 7:12.07; 6. Tiyana Ganadonegro, AN, 7:14.72.

3200 meter run – 1. Amira Hindi, NMMI, 14:10.40; 2. Lanique Apachito, Mag, 15:16.95; 3.

Aspen Cervantes, Tul, 15:27.31; 4. Dana Farr, Que, 17:11.96.

100 meter hurdles – 1. Tristen Dunlap, Mag, 18.97; 2. Jaydin Stephens, Mag, 28.99; 3. Harley Bonnell, NMMI, 19.03; 4. Reonnah Coates, NMMI, 19.14; 5. Ashley Tafoya, Mag, 19.93; 6. Addisen Dial, Mel, 19.95.

300 meter hurdles – 1. Reonnah Coates, NMMI, 55.24; 2. Kalyn Hazen, Cap, 55.55; 3. Tristen Dunlap, Mag, 56.39; 4. Harley Bonnell, NMMI, 56.95; 5. Ashley Tafoya, Mag, 59.08; Ashlee Ainsworth, Clo, 1:01.41.

Resources

April 3, 2012

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

4x100 meter relay – 1. Magdalena 53.77; 2. Tularosa 54.32; 3.Melrose 56.14; 4. Hondo 58.43; 5.

Cloudcroft 1:00.62; 6. Vaughn 1:03.63.

4x200 meter relay – 1. Melrose 1:51.70*; 2. Tularosa 1:54.05*; 3. Magdalena 1:56.54; 4. Corona 2:00.40; 5. Cloudcroft 2:04.44; 6. Hondo 2:12.63.

4x400 meter relay – 1. Magdalena 4:29.38*; 2.

Tularosa 4:38.39; 3. Cloudcroft 4:42.36; 4. Melrose 5:02.69; 5. Hondo 5:25.87.

Medley relay – 1. Magdalena 5:00.14; 2. Mescalero 5:06.68; 3. Tularosa 5:30.55; 4. Melrose 5:33.86;5. Vaughn 5:48.36.

High jump – 1. Taylor Huey, Cor, 5-2*; 2. Caley Barnard, Mel, 5-2*; 3. Cara Barnard, Mel, 5-2*; 4.

Breann Baca, Mag, 5-0*; 5. Jaclyn Matai, Mag, 5-0*; 6. Addisen Dial, Mel, 4-10*.

Pole vault – 1. Caley Barnard, Mel, 10-0*; 2.

Dustee Rae Eldridge, Cap, 9-6*; 3. Kameron Armstrong, Mag, 8-0*; 4. Addisen Dial, Mel, 7-6*; 5. Abby Bullock, Mag, 7-0; 6. Allysanne Huey, Cor, 6-6; (tie) Kylie Daughtery, Mel, 6-6.

Long jump – 1. Caley Barnard, Mel, 16-2*; 2. Cara Barnard, Mel, 15-2*; 3. Kadie Kiehne, Mag, 15-½, 4. Addisen Dial, Mel, 14-4; (tie) Dustee Rae Eldridge, Cap, 14-4; 6. Amanda Sirman, Que, 14-2.

Triple jump – 1. Caley Barnard, Mel, 33-11½*; 2. Kendra Jacobs, Mel, 31-3; 3. Harley Bonnell, NMMI, 31-1½; 4. Kylie Daughtery, Mel, 29-11¾; 5. Jorden Scott, Clo, 29-7; 6. Abby Bullock, Mag, 29-6¾.

Shot put – 1. Kelsey Draper, Mel, 32-3*; 2. Analicia Beltran, Car, 31-4; 3. Victoria Ventura, Car, 31-0; 4. Jana Rice, Tul, 30-10½; 5. Holly Billy, Mag, 30-0; 6. Haley Campos, Tul, 27-10.

Discus – 1. Analicia Beltran, Car, 91-11½, 2.

Andrea Beltran, Car, 87-11¾; 3. Kelsey Draper, Mel, 85-3; 4. Taylor Huey, Cor, 84-2½; 5. Cloudcroft, 83-5; 6. Victoria Ventura, Car, 81-7.

Javelin – 1. Breann Baca, Mag, 101-4; 2. Staci O’Conner, Clo, 97-7; 3. Cassidy Doherty, Mel, 961½; 4. Jorden Scott, Clo, 89-9; 5. Mayra Davila, LA, 88-0; 6. Valerie Mendez, Tul, 84-3.

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April 10, 2012

Hammer your diet to get better results

by Sarah Crewe with Ty Wyant

“Sometimes you’re the hammer, sometimes you’re the nail.”

— Lance Armstrong Lance Armstrong has bad races to counter his iconic accomplishments, capped by a record seven wins in the Tour de France.

The Texan has been racing since a child. He was a state-level swimmer at 12, a winning Iron Kids triathlete at 13 and became the top under-19 triathlete in Texas. He then concentrated on cycling, reached the sport’s pinnacle and has now returned to triathlon with a goal of a top finish in the Ironman World Championships in October.

In the Memorial Hermann Ironman 70.3 Texas (a half Ironman distance race) on April 1, Armstrong was favored to win, but faced serious GI issues during the bike and run, and finished a disappointing seventh. His predicament, and even more, his attitude towards his experience is a good lesson.

What he said lifted my spirits, as I too had a bad race on April Fools Day for some of the same reasons.

Nutrition.

That word usually brings a

slurry of emotion. Rather than deliberate the athlete’s diet (yes, Bob and Betty, you are athletes now), let’s focus on race-day nutrition.

On the day of your race, you are going to expend a tremendous amount of energy, no matter how long your race.

The longer the race, the more you need to fuel before you get to the start line. The best way to sabotage your race is to start hungry.

Since each person is unique, it is hard to state for a fact that you need to consume “x” amount of calories before and during the race.

So the best way to prepare is, well, to prepare. Make a note of what you eat race day or ate the night before. If you had a light dinner, you may need to fuel more race morning.

As we jogged together during warm-up before that April 1 race, a friend mentioned

that he ate 1,400 calories for breakfast that morning. I was incredulous, but as he spoke, I realized that not only had I not eaten much dinner the previous night. I had also forgotten to eat anything but an energy bar that morning.

Hence, he was probably going to – bar any GI issues – have a much better race than I. And he did.

The lesson is this: Plan your race day nutrition just as you plan what you are going to bring for the race. Make a list: Bike, helmet, shoes, sunscreen, socks, sunglasses, running shoes, clothes to race in, inhalers or any medications needed, water bottles, energy drink, towel and food.

If you are lucky and you can eat at home before the race, all the better. Most of us cannot do that, so we need to plan ahead and bring the proper amount of calories to eat twothree hours before the race, and an energy drink or more to ingest before you start. If the race is longer than two hours you will need to pack calories.

Do you eat before or while you train? I hope so. It’s well researched that athletes perform better with calories consumed in the morning before they exercise. The time to diet is not before working out. Your body needs energy – calories – to do its best. Also, depending on the

During the swim, concentrate on proper body position in the water. Do sets of 50’s (one lap or two pool lengths) alternating easy and hard, practice swimming heads-up and start fueling on your longer bike rides.

Also, eat an hour before you run. Take mental notes so you will have your diet down when you put the hammer down on race day.

length of your exercise session, you need to refuel with protein after your workout to help your body recover and prepare for your next session.

So the next time you go out for a run, eat first. Practice with various amounts of calories and food. Usually, easily digestible foods are best – I prefer museli – but as my friend can attest, a breakfast of muffins works for others. If you have a sensitive stomach, you may want to consume GU (a packaged energy gel) or more liquid calories before you race and exercise.

I carry GU on the bike and that sits well with me. Try various kinds of energy bars and “gus” to find something that works for you on both hot and cold days.

As with everything in life, the more you prepare the more chance you get to be a hammer.

And when you experience the bad days, remember, even Armstrong has been a bent nail.

Bob and Betty, your workouts this week will include practicing your pre-race nutrition before your workouts.

Practice riding your bike, preferably on the racecourse, and then transition to a swim. See how your legs and arms feel as you move from the bike to the swim.

This will take some adjustment. We will do this again.

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Rose Relays not so hot for some local teams – great for some individuals

By Todd Fuqua Sports Editor todd@ruidosofreepress.com The Capitan boys didn’t have a great meet at the Rose Relays in Tularosa April 5. In fact, no one seemed to – at least when it comes to qualifying athletes for the state meet.

Christy Huey from Corona made it with a high jump of 4 feet, 10 inches, while Godfrey Cordova of Mescalero got in with a personal best throw of 163 feet, 2

inches. Mescalero’s Justin Franklin also requalified in the 3,200-meter run with a time of 11:22.36.

Cordova actually had a very good day, earning the high point individual title for the third meet in a row. He won the 400-meter and 200-meter dashes, was second in the 100 and won the javelin competition with his throw.

“He has the potential to win state in javelin right now,” said Cordova’s father and coach, Godfrey, Sr. “He could still do even

better in the 400 and 200, though. It’s like he’s been jogging in those lately, and still winning.”

Huey’s leap tied her with sister Taylor Huey, and almost beat her big sister with a height of 5 feet. She cleared the bar, but knocked off on the way down.

“Things would have been unbearable at home if she had won,” said Corona coach – and father to Christy and Taylor – Nicky Huey.

Taylor was also the

UNM’s track stadium in the high jump. The meet features the top athletes in each event from across the state, regardless of class size.

As for Capitan, the boys relay teams were hampered by a number of moves which put some runners out of position.

While no one qualified or improved on their already-qualified times, coach Collin Justiss said just having them in different spots was a good learning experience.

high point girl at the meet, winning the high jump, 200 and 400-meter runs, and finishing second in the 100 to LaNay Crenshaw of Fort Sumner. She was also fifth in discus with a throw of 86 feet, about 6 feet short of qualifying for state.

Huey and Lane Carter will both be working on their discus form a little extra this week, as Corona has spring break. Taylor will also be competing in the Marilyn Sepulveda Invitational this Monday at

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“They were running better by the end of it, going outside of their comfort zone and doing what they could,” Justiss said. “They stepped in and gave it their best.”

Tell Lowrance also improved on his time in the 1,600-meter run, running 5:18. Justiss hopes he can break 5:15 by the end of the year.

Most of the area small schools will be at the 24th Warrior Invitational, April 7, at Ruidoso High School starting at 9 a.m.

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April 17, 2012

When it comes to time, it’s all relative Once you stop improving your times, we increase some more stress in your running program to help you improve fitness. But, be patient with yourself. Your body needs to adapt to the new stressors and this takes time, and rest. If you try to cut corners, or push the envelope, chances are you will break down either in illness or injury.

Rest is a key component as it is during rest that you improve. Remember, Michael Phelps did not get fast overnight. It takes years. It takes time.

by Sarah Crewe with Ty Wyant

“When you are courting a nice girl an hour seems like a second. When you sit on a redhot cinder a second seems like an hour. That’s relativity.”

– Albert Einstein.

My 14-year-old nephew, Jackson, called last week ecstatic after achieving a personal best time of 50.7 seconds in the 100 freestyle swim at the Junior Olympics.

He may as well have won a gold medal – he was so thrilled to have finally broken 51 seconds for a hundred. Try swimming one length of the pool in 12.5 seconds. That’s how fast he swam, for four lengths.

For most of us, especially a 14-year-old kid, that’s blazing fast. That time puts you on the radar for swim scholarships.

But for Olympic superstar Michael Phelps – who swims a 100 free in 41 seconds or about 10 seconds a length – 50 seconds is slow. It’s all relative.

My nephew never told me what place he got. It was irrelevant.

At the Tucson half-marathon (13.1 miles) two weeks ago, the female winner ran it in 1:14. Now that’s blazing fast – about 5:40 minutes per mile.

She was beaming as she picked up her award. Just as excited was a woman who finished in about three hours. When she crossed the finish line she screamed, arms flailing above

her head, in glory. “I beat my time!” she cried, to her friends who were standing behind the barrier next to me. She didn’t stop jumping and crying for quite some time. Both women were excited about their times, both accomplished their goals: their times are relative.

Nothing quite bothers me more than when people ask me two questions: “What is your time for (fill in the blank) – a 40k time trial on the bike, a 10k run, an Ironman – to compare me with either themselves or someone else, and, “What place did you get”?

Times for these types of races are all relative. Your times at the same distance at different races depend on so much: The weather, your age, the terrain, the altitude and so much more.

Your place depends upon what you cannot control – who your competition is on that day. The only venues where you can ac-

curately compare times are on indoor tracks and in swimming pools (of the same length).

What matters is your effort.

How far did you dig within yourself to achieve your goal?

Did you give it 100 percent, 99 percent, 80 percent? Did you achieve your goal for that day?

If so, then you won.

“But,” Bob said, “I want to see if I’m getting fitter.”

Well, Bob, there are hundreds of ways to measure your fitness.

One simple way is to take a route, one you often run. Lets say you run one loop of the Links twice a week. You are now increasing your number of weekly workouts to bike, swim and do a bit more running. You want to see if you are improving but you don’t have time to go to the track or race on a familiar course.

The next time you run the Links, run it in your moderate

aerobic zone two if you have a heart-rate monitor. If you do not own one, this is one of the best purchases you can make.

You can use “perceived effort” if you don’t have a monitor.

Run, keeping your heart rate or perceived effort at a steady level, even on the up hills. Record your time and heart rate (or effort) for that loop. Continue your workouts, varying them as we have discussed, including some hard efforts on up hills, and increasing mileage.

After four to six weeks, depending upon the consistency of your training, do that same run at the same effort/heart rate, and if you can, same time of day and weather – try to keep all the variables as consistent as possible. Now, after this run, record your time. Chances are you ran the same course at the same heart rate in a faster time.

You are getting fitter, Bob.

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Capitan wins a district pair over Dora

By Todd Fuqua Sports Editor todd@ruidosofreepress.com Capitan won by the identical scores of 11-1 in its baseball double header at Dora Saturday, but coach James Weems said the games were actually quite different.

“In that first one, we jumped out on them early, and they (the Coyotes) didn’t score on us until the last inning,” Weems said. “We were able to spread the scoring joy over the entire game.”

Game two, however, found Capitan (9-4, 6-0)

the schedule that gives Weems and the Tigers a look at a team outside the district.

“It’s good to have another game and another team to see. As long as we can do well, this will look good on our baseball schedule,” Weems said. “It’s hard to know how well we’ll stack up outside our district, that’s why we scheduled this.”

Capitan’s next District 4-1A matchup is at home against Gateway Christian April 20, a doubleheader that Weems feels is likely going to determine the district championship.

“We’re on a roll now and I feel good about how we’re doing things,” Weems said.

struggling against a Dora pitcher whoe had a 50 mph breaking ball. It took two trips through the batting order before the Tigers could score the game’s first runs in the fourth inning.

From then on, it was Capitan’s game for the taking.

“That pitching didn’t stop us, it just slowed us down a little bit,” Weems said. “We just needed to take our time and get that pitcher figured out.”

Raul Villegas and Tracker Bowen got the wins for the Tigers, combining to strike out 19 Dora batters in the two games.

Capitan will be at Logan this Tuesday, a late add to

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16

April 24, 2012

Gotta love those hills when marathoning

by Sarah Crewe with Ty Wyant

“Great men are rarely isolated mountain peaks, they are the summits of ranges.”

– Thomas W. Higginson If you watched this year’s Boston Marathon, you surely noticed the smooth, seemingly effortless running displayed by the world’s elite marathoners.

With temperatures soaring into the 80s, it was also a case study on how to run – and not to run — in the heat. And the hills, those dreaded hills. The iconic Boston Marathon point-to-point course features the Newton hills, starting at the 16-mile mark, and is highlighted by the notorious Heartbreak Hill at the 20-mile mark, just when many runners are “hitting the wall.”

Watch the footage on Universal Sports online at http://universalsports.com/?s=boston+marathon.

You will see perfect form, from all angles. Uphill and down. It looks so easy, but alas, if it were so we would all run sub-five-minute miles for 26.2 miles.

How do they get so fast? Forgetting genes and upbringing for a moment (which makes up much of what makes them fast … think few school buses in Kenya), let’s pinpoint how normal folks like you and me can run like a pro, or at least improve a bit, to get through

the hills on the Ruidoso Sprint Triathlon run on June 9.

“Speed kills.” That’s a quote that most runners utter when they’re injured from doing too much speed work on a track. Instead of risking injury, run the hills.

“There is nothing better for developing speed and muscle power”, says Brad Hudson, marathon coach to the stars.

Running hills helps leg strength, efficiency and your ability to use oxygen. More importantly, you are less prone to injuries running hills than you are by running track repeats because the “slope shortens the distance you have to … land, reducing impact,” according to Marc Bloom, running expert at Runner’s World.

“You can certainly replace hill running for track work. It’s the same result,” says the United States’ only Olympic marathon gold medalist Frank Shorter. He gained prominence racing on the track as a member of the legendary Florida Track Club and has since been running the hills around Boulder, Colorado for more than 30 years.

Running up hills fast, but short, helps. The great thing about Ruidoso is that everywhere you look there are hills, it’s a tremendous local resource. Find a short but steep hill (6-percent-plus grade).

In fact, pick a hill on the Ruidoso Sprint Triathlon run course. After a 20-minute warm-up, run as fast as

you can up that hill for 10 seconds.

Walk back down the hill and jog easily for two minutes. Repeat.

Cool down. Do this once a week.

Each week add one repeat until you get to eight. Take a couple of weeks off after you do eight, then start all over again. Mark where you are after the 10 seconds. After the second round, see if you run farther with each 10-second repeat.

Now, rest assured the winners of the Boston Marathon do a bit more than run 10-second hill repeats, but everyone has to start somewhere.

All columns are at http:// www.ruidosofreepress.com/pages/ sports_area.

Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

If you have any training questions for Sarah Crewe, email them to editor@ruidosofreepress.com.

Courtesy

Boston Marathon winner Wesley Korir running through the Newton hills on his way to victory on April 16. ‘’I knew it was going to be hot, and one important thing that I had to take care of today ... was really hydrate as much as possible. I guess my biology degree kicked in a little bit,’’ he said after the victory.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Final Capitan boys relay team qualifies for state

By Todd Fuqua Sports Editor todd@ruidosofreepress.com It’s been quite a week for coach Collin Justiss and the Capitan boys track team.

The Tiger relays – which Justiss has called the backbone of the team – were missing qualifying one event, the 4x400, and were hoping to get that all-important time at their own Tiger Relays on Thursday.

But the meet – which would have also featured

every small school in the area – was cancelled due to roots coming up through the track, so Justiss found himself scrambling to get into another meet.

He got Capitan in to the Estancia meet on Saturday, but then found he couldn’t go himself because of a family emergency, so girls coach Vicki Sedillo was in charge – with a little help.

Sedillo had her hands full with Dustee Rae Eldridge, who was

competing in five different events.

“I was back and forth a lot with Dustee,” Sedillo said. “But it was exciting to see those boys get in.”

The Tiger 4x400 squad turned in a time of 3:36.78, just over three seconds better than the qualifying mark.

Eldridge has qualified in two events, and currently leads all state qualifiers in the pole vault – an even in which she’s the defending state champion

to be held May 4-5 in Albuquerque. Justiss is just glad he’s got all the relay teams in already, and now it’s a matter of fine tuning.

– by a full foot.

Next up is the District 5-2A meet at Lordsburg this Saturday. This is the last chance to get qualified for the state meet,

“We’ll be working on the handoffs and start times,” Justiss said. “We also need points from other events if we want to challenge for a state title.”

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Ruidoso Free Press

16

May 1, 2012

Love your bike and it will love you

Bike Shop upon opening or another qualified mechanic to get your bike and helmet checked out.

Your training this week concentrates on loving your bike. Spend as much time as possible on your bike and become familiar with the bike course. Just leave from the Ruidoso Athletic Club and take Grindstone Canyon Road over to Carrizo Canyon Road and head up Carrizo Canyon past the Inn of the Mountain Gods.

Here is a map: http://connect.garmin. com/activity/77564056.

by Sarah Crewe with Ty Wyant

“The will to win means nothing without the will to prepare.”

— Juma Ikangaa

It’s a simple situation: Since the Ruidoso Sprint Triathlon is in Ruidoso, there are going to be hills.

Participants will be dealing with those hills during the run, (discussed last All columns are at http://www. week) and they will be dealruidosofreepress.com/pages/sports_ ing with those hills during area. the cycling leg. The hills are a signature component of the Sarah Crewe is a USAT (USA Ruidoso Sprint Triathlon on Triathlon) Level 1 coach who coachJune 9. es triathletes and is a certified RPM, Participants who are preyoga and American Swim Coach pared for hills – particularly Association Level 2 coach. She is the hills on the race course lead faculty for health and physi– will have less anxiety cal education at ENMU. To contact leading up to the race and Sarah Crewe for training or learn will have a better chance of more about the Ruidoso Sprint Trirealizing their triathlon goal. athlon, call the Ruidoso Athletic Club Cycling in hills involves at 257-4900. climbing (going up) and then descending (going down).

If you have any training quesThey are each important and Courtesy tions for Sarah Crewe, email them to involve technical skills.

Cody Thurston rolling downhill past the Inn of the Mountain Gods on the Ruidoso Sprint editor@ruidosofreepress.com.

The major climb during Triathlon course. the Ruidoso Sprint Triathlon Always contact your doctor beTurning is an essential bike-handling skill and goes up Carrizo Canyon past fore beginning physical training and it is advisable to there is a sharp right-hand turn onto Carrizo Canyon in the Inn of the Mountain Gods. have a personal coach. the triathlon.

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Ruidoso Free Press

16

May 8, 2012

Building strength can be a weighty issue

matter what you do, you need to add strength training to your weekly regimen.

You need a well-tuned machine no matter if you are doing the Ruidoso Triathlon or if you just want to stay pain and injury free in your everyday life, especially if your engine has had a bit of wear and tear.

by Sarah Crewe with Ty Wyant

“The strength of a nation derives from the integrity of the home.”

– Confucius Has your car, dishwasher, disposal, or washing machine ever gone on the blink? Once you visit your friendly repairman, or fix it yourself, you most often find that it was a small gizmo that failed, and that small thing, whatever it was, stopped your entire machine from working.

Well, it’s the same for your body.

Think of your body as a machine. In order for your body to work properly you need to make sure each part is strong enough to do its part. If you neglect to keep your body tuned up, you may get injured.

Mike Nelson, a physical therapy assistant and a certified strength and conditioning specialist at Physical Therapy Associates in Ruidoso, works with people when their machines break down.

“Weight lifting and/or resistance training helps to prevent injuries by increasing your tolerance for outside forces placed on your body. Extreme aerobic exercise can rob your muscles of some overall strength, as your body needs more energy for pushing forward,” according to Nelson.

Did you catch that? Aerobic exercise actually makes you weak. That is why you need to include strength training in your exercise plan, even when you run, bike or swim.

“The weight lifting does not have to be extreme.

Since your time is limited, do two to three sets of eight to 12 repetitions and four to five core exercises. And as competition nears, the sets and frequency decrease,” according to Mike.

“I believe in moderate sets to prevent injury. The two to three sets and four to five exercises take 15 minutes two or three times each week.

“This advice is highly individualistic. This is only for people who have never lifted weights. I lift all the time and have poor endurance. I need to cut back on lifting and increase running.”

Functional strength is the strength necessary for you to overcome forces you experience in your daily routine – such as gravity, the weight of a car door or your body weight. Functional strength is important because if you can’t exceed the forces in your environment, something will have to give. That will probably be a tendon, a joint or your back.

So what kind of exercises does Nelson recommend? “I like lunges for powering up hills, resisted side stepping (utilizing a band on your ankles or thighs) for preventing iliotibial band tendonitis, arm rows to work the posture (using weights, bands or machine) and rotator cuff muscles, push ups for the bike posture and planks or prone extensions for postural strength and to cut down on lower back pain. “ What about stretching? “There is growing evidence against stretching for injury prevention. When we perform an athletic activity, we are violently contracting muscle fibers. Stretching pulls them apart.

A general warm up is better at injury prevention before

All columns are at http://www.ruidosofreepress.com/pages/sports_ area Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

the triathlon,” according to Nelson.

“Flexibility is different than stretching. We do need to be flexible enough to get on the bike and pedal, but that is probably a given at this point. Wrestlers, by comparison, need more flexibility to prevent injury, as other people are putting high torque on their joints.”

So, bottom line, depending upon your sport, you may need more or less stretching or flexibility, but no

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Training for the races

Photo by Ty Wyant

Derrol Hubbard’s Runaway Jeans started the three days of non-betting training races at Ruidoso Downs with a win in the first race on Monday morning. The gelding from the Mike Joiner ran the 300 yards in 15.974 seconds with Ruidoso Downs Racehorse Hall of Fame member G.R. Carter Jr. aboard.

Runaway Jeans will probably make his career debut in the trials to the $600,000 Ruidoso Futurity on opening day of the summer season, May 25. He is also eligible to compete in the trials to the $700,000 Rainbow Futurity and the $2.4 million All American Futurity, the world’s richest Quarter Horse race.

Resources

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Ruidoso Free Press

16

May 15, 2012

Transitions: Triathlon’s quick pit stops problems, fix them now, not on race day.

Also practice “bricks.” A brick is when the athlete both bike/runs or run/bikes in the same workout with less than 15 minutes between each discipline This kind of workout helps train your muscles and brain to cooperate and not cramp.

Have you ever biked and then quickly followed with a swim? It takes your body a while to figure out what is going on. So to prevent that confusion, and to prevent cramping while you swim, practice biking followed by a swim. Also, practice running followed by a bike and notice how your body reacts.

After doing this a few times, your body will learn to expect this new sensation and you will have less chances of cramping — what I call body revolt — during the next discipline. The key is practice. Your body is an amazing machine. It will transition; you just have to teach it to change. As always, be patient with yourself.

by Sarah Crewe with Ty Wyant

They always say time changes things, but you actually have to change them yourself.

– Andy Warhol In my past life, I was cajoled into watching Indy car racing. Whilst plugging my ears, I noticed that the quicker the wheel changes and mechanical adjustments in the pit stops, the better the car’s chances to win. I also realized that the pit stop workers were probably just as valuable to an Indy car team as its driver.

Without a quick and efficient pit stop, there was no way a driver could win.

Triathlon is not much different. Within the world of triathlon, the athlete must SWIMBIKERUN. In between each discipline there is a transition that must occur quickly and methodically so that the athlete can proceed to the next event. These transitions occur in the aptly named transition area.

Many races have been won or lost in transition – the less time you take in transition, the more time you have to race towards your goal.

Like Indy car teams, you must practice your transitions. In the Ruidoso Sprint Triathlon, the run is first, so before the race you need to practice running to your bike, putting on your shoes and helmet, getting on your bike, and pedaling uphill quickly in an appropriate gear without mishaps.

Take your bike to the parking lot west from the Ruidoso Athletic Club and courthouse (by the park) and next to the bike, lay down a small towel. On that towel, put your bike shoes, helmet, any nutrition or water you may want and your swim goggles/cap.

Practice running down the hill into your transition

area, called transition one or T1 because it is the first of the two transitions in triathlon. Take off your running shoes and swiftly put on your bike shoes (without sitting down). Put on your helmet, grab your bike, hop on the bike and ride uphill. Do this at least five times until you are comfortable. Memorize and visualize how you want your shoes/helmet set up and then on race day you will know what to do during the race’s frenetic pace and stress.

For T2 (transition two) practice riding your bike into the transition area, take off your helmet and shoes.

Put on your swim cap (if you choose to wear one) and goggles as you sprint for 100 yards on the grass (there will be a rug set up for running into the pool area), just so you get the feel of running after biking. Again, practice this five times. Memorize where you want your goggles positioned on your towel. If you have any

All columns are at http://www.ruidosofreepress. com/pages/sports_area Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Ochoa works out at Ruidoso Downs

By Ty Wyant For the Ruidoso Free Press Champion and All American Futurity winner Ochoa made what could be his final serious preparation for his seasonal debut when he worked 220 yards from the Ruidoso Downs’ gate Tuesday morning.

Ochoa could make his first start since winning last year’s All American Futurity in the trials to the $800,000

Ruidoso Derby on May 26 at Ruidoso Downs.

The summer racing season at Ruidoso Downs starts on May 25 with the daylong trials to the $600,000 Ruidoso Futurity.

“He’s been doing really well and we’re looking at the Ruidoso Derby trials,” said trainer Dwayne “Sleepy” Gilbreath.

Ochoa, a gelded son of Tres Seis,

made each of his four career starts last summer at Ruidoso Downs. He was third in the $500,000 Ruidoso Futurity after a troubled start and then dominated the $2.4 million All American Futurity by one-and-one-half length as the 8-5 favorite.

The 2011 champion two-year-old and two-year-old gelding, Ochoa has started four times with three wins and earnings of more than $1.2 million.

Resources

Ocoha

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Office: 336-2321 Cell: 937-0106

www.stagnerlandscape.com

• Tree Thinning + Needle Removal • Firewood • Drainage Solutions • Hazard Tree Removal • Maintenance • Gravel Driveways • Landscaping

BUSINESS SERVICES

CARPET SERVICE

A & E BUSINESS SERVICES LLC

Eagle Services

575-613-6970

aebusinessservicesllc.com  Bookkeeping services  Payroll reporting services  Accounts receivable and payable services  New business start up services  QuickBooks setup and training  Tax planning and preparation  Business operations and management consultants

PUBLIC TRANSPORTATION

s u e v i G all! aC

575-378-1177

HANDYMAN SERVICE

Pet Odor Removal

Carpet Repairs & Restretching Water Damage Restoration Steam-Cleaned Sofa: $69.95 Love Seat: $49.95 • Chairs $29.95 Dry Cleaning Available

575-336-2052

RESALE SHOP

LINCOLN COUNTY TRANSIT

Neede tao rid rk? wo

2 Rooms Cleaned $40

YARD & TREE SERVICE

YARD & TREE SERVICE

937-6198

(The Curb Appeal People) I will return your phone ➣ Pine Needles & Gutters ➣ Lawn Mowing & call.

Weed Whacking I will show up on time. ➣ Tree Trimming & Clearing I will get the job done. ➣ Trash & Junk Removal



VINTAGE DEPARTMENT STORE



SWEET CHARITY

Volunteers needed CALL!

Your budget buys you MORE Designer ~ Mens ~ Shoes ~ Jewelry Furniture ~ Housewares ~ Décor

Shop: Mon-Sat, 10-5 • Donations Taken: Mon-Sat Hwy 70, between Jorges & Walmart

575-378-0041

Benefiting THE NEST Domestic Violence Shelter

TO PLACE YOUR AD HERE, CALL

575-258-9922 ASK FOR JESSICA

WE WANT YOUR BUSINESS!

Ruidoso Free Press

14

May 22, 2012

Details, details details: Don’t be deviled

by Sarah Crewe with Ty Wyant

“You got to be careful if you don’t know where you’re going, because you might not get there.”

– Yogi Berra Now that you are diligently completing your workouts each day, including some hill repeats on both the bike, practicing your transitions, doing a few “bricks,” and swimming some hard repeats in the pool with heads up and breath control, you are on well your way to successfully complete the Ruidoso Sprint Triathlon on June 9.

Congratulations. Your dedication and hard work will soon to be rewarded. Other triathletes, regardless of skill level, respect a strong, consistent workout ethic. The fastest pros respect the slowest age grouper when the pro knows that age grouper is putting in the time to reach their goal. You will be cheered and receive a knowing nod.

But, you’re not quite there yet.

Now is time to think about the details. What are you going to wear? What do you need to

bring with you in the transition area? What else do you need to have a smooth race, to allow your fitness to shine? Preparation and attention to detail reduces the prerace anxiety that all triathletes cope with for every race.

First things first: What to wear. Since this is a reverse sprint triathlon (normally races follow a swim-bike-run order of disciplines), you will swim last and run first. Most triathletes, both male and female, who race sprint tris wear a “trisuit,” which is a one piece lightweight suit, worn for all three disciplines, thus reducing transition time.

For men, assuming you do not have a trisuit, the next best thing to do is to wear a thin pair of lycra shorts, or jammers, with a tight shirt over it (for

aerodynamics on the bike), or even a bike shirt onto which you pin your race number. If you have a race belt, then all you need to do is pin your number to your race belt and take that off before the swim.

You will run and bike wearing that shirt and upon entering T2 (the second transition), quickly remove the shirt, grab goggles and run to the swim start.

Women can either run in a one-piece suit, or – over your swimsuit. – wear a pair of tight fitting shorts for both the bike and run, and – once in T2 – remove your shorts and swim in your suit.

It is also possible to wear shorts and a bike shirt for the swim, but the bike shirt will not be as streamlined in the water as you would be without a shirt, as it will bulk up and create drag, making your swim much more difficult.

Other tips: The less you do in transition the more time you save. If you can, ditch the socks. Before you run, put some lubricant and talcum powder in the shoes to make them nice and comfy. Do the same with your bike shoes, especially if they rub anywhere on your feet. Also lube under your arms, or anywhere on your body

that may chafe. If you plan on carrying a GU with you, put it in a pocket or in your shorts before the run so that you don’t waste time grabbing it (and potentially dropping it) during the transition to the bike. Make sure your goggles are clean by rinsing them out before the race. Bring a hat or visor if that is what you like to run in and practice removing it and placing your helmet on your head quickly.

The morning of the race, place only what you need in transition. Anything else is noise, will distract you and may get in the way. Bring a small towel upon which you will place your necessities, and take the rest to your car or your support crew.

Make a list of everything you need for your run, bike and swim (see http://triathlon.racechecklist.com/). The morning of the race place your “stuff” on the towel so that it will be easy to grab after each discipline, and practice this a few times before the race. Imagine yourself in the race and practice grabbing and going.

And if you get a chance, watch some International Triathlon Union (ITU) races on the web. Their transitions are

seconds as their races are won in seconds. For example, the ITU race – to determine which American is going to the Olympics – held this past weekend in San Diego, the difference between first place and fifth place was only 30 seconds and the difference between first and 25th was only 90 seconds! You think they practice their transitions? You bet. A sprint tri is no different.

Plan plan, plan.

Details, details, details.

All columns are at http:// www.ruidosofreepress.com/ pages/sports_area Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 575.257.4900.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

RACING from pg. 13 Owned by Fredda Draper with Denny and Susie Bowen, PJ Chick In Black returned for Carl Draper in the Spring Futurity to show a bright future with a one-length win in an excellent 14.91 seconds for 300 yards.

Esgar Ramirez rides PJ Chick In Black with the eighth post position in the ninth trial.

The other supplements are Caballo Famous Eagle, Wasting No Corona and CR Sweet Te. All the supplements also gain eligibility to continue making sustaining payments for the 2013 Ruidoso Derby.

Sunset Well Services’ homebred Caballo Famous Eagle, a son of first-year sire One Famous Eagle, is still a maiden, however has shown promise with a

late running fourth-place finish in the 300-yard West Texas Futurity while being time in 14.82 seconds. The Alberto Franco-trained gelding has trouble at the start of his West Texas Futurity trial and rallied to finish a close third, beaten by only a neck.

Caballo Famous Eagle starts from the sixth post position in the 10th trial with Abdel Torres up.

Anna Crowson’s Wasting No Corona is also a maiden who is futurity tested. The gelding was third in his trial to the Harrah’s Entertainment Futurity at Louisiana Downs in his first start and then came through with a fourth-place effort in the Harrah’s Entertainment Futurity.

Modesto Pina will ride Wasting No

Sports in brief Hershey track meet

$60 by June 15. Late registration is $70

by June 30. There is also an extra fee This year’s Hershey youth track for bowling, golf, swimming and racmeet will be held June 3 at Ruidoso quetball. To sign up for any event, call High School. Registration is at 2 p.m., Sandee Jourden at 257-4565. while the meet begin at 3 p.m.

Dates for remaining events are: The meet is open for youth athletes Horseshoes, May 22 at 10 a.m., ages 9 to 14, and the top two in each Smokey Bear Forest Trail parking lot. event and age group go to the state meet Recreational events – May 25, 9 at Rio Rancho June 23.

Events include the 50 meter dash (9- a.m. at Ruidoso High School track.

Track and field – May 26, 9 a.m., 10 years only), 100, 200, and 400 meter dash, 800 meter run (11-12 years), 1,600 Ruidoso High School track. meter run (13-14), 4x100 meter relay, Raquetball and tennis, contact Bart standing long jump and softball throw.

Young at 257-3193.

Participants can enter two track and Big Willie Classic one field event, or one track and two A golf fundraiser for People for field events each. No spikes are allowed.

Kids will be held June 16 at Valle Del For more information, call the Ruidoso Parks and Recreation Department Sol Golf Course in Carrizozo. The tournament is also accepting prize or at 257-5030. cash donations to keep the event fun and Senior Olympics interesting for participants.

Qualifying for this year’s state SePrizes may include – but are not niors Olympics has begun, and this year limited to – golf bags, golf clubs, balls, is also a qualifying year for the 2013 towels, trophies and gift cards. national games in Cleveland.

This event is named after Willie The age minimum is 50 years as Silva, a long-time business owner in of Dec. 31, 2012, and a $5 registration Carrizozo. He contributed greatly over fee entitles the individual to participate many years to his community, and we in all offered events. Deadline for early would like to continue that tradition. bird registration of $45 for state games For more information, contact is May 31, while regular registration is James Silva at 480-332-4354.

Corona when they start from the sixth post position in the 12th trial.

W.R. Herring’s Cr Sweet Te makes a class jump for the Ruidoso Futurity trials.

The Roy Marcom-trained filly made her only start in a Remington Park maiden race and finished third, beaten by one length over 300 yards. She then won her training race at Ruidoso Downs with a sharp 15.754 time, the third-fastest time from the three days of training races.

Cr Sweet Te is in the final trial with the fifth post position and G.R. Carter up.

Jand M Racing and Farm’s Featuring Alene, a daughter of Feature Mr Jess, had the fastest time from the training races – 15.669 for 300 yards – and has the seventh post position in the 23rd trial when she makes her career debut.

Esgar Ramirez has the mount.

West Texas Futurity third-place finisher Pajarita Sita, the futurity’s 5-2 favorite, starts in the 17th trial with the seventh post position. Esgar Ramirez rides the daughter of first-year sire Pappasito.

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14

Ruidoso Free Press

May 29, 2012

Push one more time

by Sarah Crewe with Ty Wyant

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

– Mark Twain You know that feeling: When you are almost done. When you see the light at the end of the tunnel. When you know that if you just turn that page on your test you will see “END”. When you hit that last nail. When you turn that corner, knowing you’re almost home.

The final week before taper the taper week is key. This is the week you push each discipline with intensity, but not volume. Add a few pick-ups in your bike and run—for example 4x3 minutes (or more, depending upon your previous training) with equal amount of rest on both the bike and the run. Work your 50 pickups in the pool. After a good warm up, for example, do 8x50 yards

in groups of four with 10 seconds rest, descending each 50 with a one-minute break between each group. Then repeat.

Always cool down well.

Do you like massages? Now is the time to think about scheduling a massage at least two days out from the race.

This will help you to relax, get the bugs out, needle any niggles you may have and help you recover.

Check your bike: Has it been tuned?

Have you ridden the course? Tested the turns? Check your bike shoes. Can you get in and out of them easily? Check your running shoes: Can you run without socks? Have you tried? Wear your trisuit or whatever you plan to race in, while on a training ride or run. How about your goggles: do they fit well?

Will you wear a cap? If so, can you get it on easily on the run to the pool? Now is the time to get whatever you need and practice wearing it, eating it or using it.

Practice training in what you are going to wear. Never ever wear anything new, or do anything new in a race. Its been said a hundred thousand times,

and everyone breaks this rule at some point. I’ve broken it many times and have scars and blisters from my foolish mistakes. So be prepared for the consequences should you change your protocol the night before the race.

Are you eating well? Sleeping well? Try your best to sleep well at least most nights of the week leading into the race. Keep hydrated. Now is not the time to try a new pill or energy drink. Keep it simple. Focus on getting one key training session in each discipline this week, as well as a brick. Ten days out should be your last hard workout. After that, it is said there is little to no training effect, just muscle memory and mental peace.

Next week is taper week. Just get over this hill and you will be ready to rock the Ruidoso Sprint Triathlon!

All columns are at http://www.ruidosofreepress.com/pages/sports_area Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who

coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. To contact Sarah Crewe for training or learn more about the Ruidoso Sprint Triathlon, call the Ruidoso Athletic Club at 257-4900.

Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

First Lady, Fine Loom handicaps decided

By Ty Wyant For the Ruidoso Free Press Came West out finished favored She’smylittleman to take the $50,000 First Lady Handicap for fillies and mares, and Valentino de Lao raced to a late-running victory in the $30,000 Fine Loom Handicap Sunday afternoon at Ruidoso Downs.

In the six-furlong First Lady, the Karl Pergola-owned and -trained Came West raced in a stalking position and made a five-wide move through the lane to catch favored She’smylittleman and win by one length. It was another three lengths back to third-place finisher Pyrite On My Mind.

Isaias Enriquez was aboard for the win in 1:12.26 for the six furlongs.

A six-year-old daughter of Came Home, Came West raced to an allowance win at Sunland Park two starts ago and was second in the El Diario Stakes at Sunland Park.

In the 870-yard Fine Loom Handicap, Tony Cames’ Valentino de Lao made a wide move from the outside post position in the seven-horse field to score a victory after a string of three second-place finishes.

Valentino de Lao, who was timed in 45.84 seconds, crossed the finish line three lengths in front of Cat Five Storm and Git Er Done was third.

Esgar Ramirez rode the winner for trainer Carlos Sedillo.

Valentino de Lao was the runner-up in stakes races in his last two appearances.

He was second in the Red Cell Sunland Park Distance Challenge and then was second in the SunRay Park Marathon.

The four-year-old gelding by Apollo has won five of 14 starts with three second-place finishes.

Gay Harris/Ruidoso Downs Race Track

Valentino de Lao, ridden by Esgar Ramirez, won this year’s Fine Loom Handicap at Ruidoso Downs Race Track, Sunday.

Enjoy the Cree Experience

Sports in brief Hershey track meet

5 through eighth grade, and there is no cost to be in the club. Practice times are This year’s Hershey youth track from 6-7 p.m. June 6-8, 13-15, 20-22, meet will be held June 3 at Ruidoso 27-28. The meets are scheduled to begin High School. Registration is at 2 p.m., at 6:30 p.m. and be finished before dark. while the meet begin at 3 p.m.

The youth will be coached by RuidThe meet is open for youth athletes oso high school and middle school track ages 9 to 14, and the top two in each athletes and coaches. For more informaevent and age group go to the state meet tion, call Sam Lee at 575-219-9502, or at Rio Rancho June 23. the Ruidoso Parks and Recreation office Events include the 50 meter dash (9at 257-5030.

10 years only), 100, 200, and 400 meter dash, 800 meter run (11-12 years), 1,600 Big Willie Classic meter run (13-14), 4x100 meter relay, A golf fundraiser for People for standing long jump and softball throw.

Kids will be held June 16 at Valle Del Participants can enter two track and Sol Golf Course in Carrizozo. The one field event, or one track and two field events each. No spikes are allowed. tournament is also accepting prize or cash donations to keep the event fun and For more information, call the Ruidoso Parks and Recreation Department interesting for participants.

Prizes may include – but are not at 257-5030. limited to – golf bags, golf clubs, balls, towels, trophies and gift cards.

Youth development track This event is named after Willie The Ruidoso high school and Silva, a long-time business owner in middle school track and field programs Carrizozo.

He contributed greatly over are hosting a youth development track many years to his community, and we program at Ruidoso High School startwould like to continue that tradition. ing June 6 and culminating with two For more information, contact track meets, June 15 and June 29.

The program is open to youths ages James Silva at 480-332-4354.

NOW SERVING BREAKFAST! 8 a.m. - 3 p.m.

2-2-2 SPECIAL - $6 50 • Breakfast Burrito - $525 LUNCH SPECIALS EVERYDAY! Only $6 95 CHECK OUT OUR TWILIGHT GOLF RATES! $ 25 per person, including cart, after 1 p.m.

ENJOY SWImmING IN OUR INSIDE POOL! Great Indoor Facility - Heated Pool TACO THURSDAYS All-You-Can-Eat Taco Bar - $595 5 p.m. - 8 p.m.

Sing-Along Karaoke with DJ Pete.

Call 575-257-5815 for more information.

301 COUNTRY CLUB DRIVE, RUIDOSO www.playcreemeadows.com

Ruidoso Free Press

June 5, 2012

13

This is your day: Seize your triathlon

by Sarah Crewe with Ty Wyant

a bag ready for race day.

“It always seems impossible until it’s done.”

— Nelson Mandela

Check in. Practice your transitions – all of them. Take a good hour and practice running in, grabbing your helmet, shoes and bike, and riding out. Practice riding in, racking your bike, running to the pool. Trust me, this will be a workout.

Friday

Before a memorable life event– like your wedding, your first date or a big test – have you ever asked yourself, “Why am I putting myself through this?”

It would be so much easier if I (fill in the blank). Most people, before a big life event, question their sanity, their purpose, themselves.

They start to question whether they are worthy and whether they have properly prepared. Doubts may creep into their consciousness.

When this happens: Stop!

Redirect. Focus on the steps you need to take during these last few days until the Ruidoso Sprint Triathlon on Saturday morning. Each day, focus on a goal. Focus. Take each step with purpose and clarity.

What do you need to do today? Well, here are examples.

Saturday Race day. Get there early. Rack your bike.

Inflate tires. Lay out your gear. Jog and bike. Get in 30-second pickups in each discipline until you feel the burn in your legs.

Once you do, you are ready. Carpe Diem. This is your day. In less than two hours what was formerly impossible will be done. Congratulations.

It has been my plea-

Courtesy

Lance Armstrong certainly didn’t need any more athletic challenges after winning this seventh Tour de France, however he is seizing triathlon. He chose to return to his triathlon roots with the goal of qualifying for and then competing in the Ironman World Championships. He is shown winning the Ironman 70.3 Florida (half-Ironman distance) on May 20, the first professional triathlon win for the 40-year-old.

Tuesday

Wednesday

Run the tough parts of the course with purpose. Work them. Take the other parts easy.

Shake out the legs. No more than 30 minutes.

Bike one to three minutes hard uphill after a good warm-up. One minute easy. Repeat three times. Cool down. You are now ready for the run and the bike.

Swim the triathlon course the way it is swum. Warm up first. Do not worry about others who may be swimming in the pool, but warn them that you are about to swim in a serpentine fashion. After warming up, get out of the pool.

Run from the side door to the far end of the shallow lane. Jump in. Swim hard

Sports in brief Youth development track

at 257-5030.

The Ruidoso high school and middle school track and field programs are hosting a youth development track program at Ruidoso High School starting June 6 and culminating with two track meets, June 15 and June 29.

The program is open to youths ages 5 through eighth grade, and there is no cost to be in the club. Practice times are from 6-7 p.m. June 6-8, 13-15, 20-22, 27-28. The meets are scheduled to begin at 6:30 p.m. and be finished before dark.

The youth will be coached by Ruidoso high school and middle school track athletes and coaches. For more information, call Sam Lee at 575-219-9502, or the Ruidoso Parks and Recreation office

Big Willie Classic A golf fundraiser for People for Kids will be held June 16 at Valle Del Sol Golf Course in Carrizozo. The tournament is also accepting prize or cash donations to keep the event fun and interesting for participants.

Prizes may include – but are not limited to – golf bags, golf clubs, balls, towels, trophies and gift cards.

This event is named after Willie Silva, a long-time business owner in Carrizozo. He contributed greatly over many years to his community, and we would like to continue that tradition.

For more information, contact James Silva at 480-332-4354.

for one length down, easy back – lift up your head occasionally. After a lap, go under the lane line and do it again. Continue down the pool until you have swum 200 yards, accelerating and decelerating at various points along the way, and then jump out of the pool, trot back to where you started and do it again.

If you had any issues going under lane lines, practice that part again.

Keep practicing until you feel comfortable. When you are done, cool down.

You are now ready to attack the swim portion of the triathlon.

sure to help you through the process of becoming a triathlete. Now it’s up to you to keep up the good work and to continue to challenge yourself to become the person you were meant to be.

All columns are at http://www.ruidosofreepress.com/pages/sports_ area Sarah Crewe is a USAT (USA Triathlon) Level 1 coach who coaches triathletes and is a certified RPM, yoga and American Swim Coach Association Level 2 coach. She is lead faculty for health and physical education at ENMU. Always contact your doctor before beginning physical training and it is advisable to have a personal coach.

Thursday Off. Check your bike, get your stuff together in

The air in the mountains is thin – your chainsaw needs AmericAn Oxygen

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Resources

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