(Ryan Casey/CHSAANow.com)

DENVER — Air Academy, one of the premier girls lacrosse programs in Colorado, knew it would have a strong team in 2014.

“This one I was a little worried about, because we went to the semis last year and we graduated one girl,” coach Sean Harmon said of his Air Academy team possibly being over-confident this season. “I felt like we were definitely going to be preseason high ranking and I wanted to make sure that we were humbled a little bit. You have to stay hungry and we needed to work.

“I told the girls at the beginning of the year, maybe we’re a quarterfinal team or a semifinal team right now, but we have a whole lot more work to do to make sure we win May 21st.”

Kadet goalie Jaycee Davis and her talented teammates put the effort in to reach the state final. On May 21, a Wednesday, Air Academy won girls lacrosse’s state championship with a wild 11-10 victory over the Cherry Creek Bruins at Peter Barton Stadium on the campus of the University of Denver.

In a state final between two schools that have combined for the past nine state championships — Cherry Creek has reached all 17 championship games in the sport’s sanctioned history and was the defending champ — the title matchup was expected to be a frenzied encounter. It delivered throughout with furious runs by both proud programs.

Air Academy’s MacEllen McDonough, a Division I recruit who signed with Jacksonville University, put the Kadets up 1-0 on a goal 53 seconds into the game. Cherry Creek answered with three straight goals, including a nifty one by leading scorer Blair Sisk. But Air Academy responded with three-straight goals after that. Neither team could capture consistent momentum as the game was tied at five at halftime.

Bolts of lightning began to touch down in the background just as the Bruins found an early second half spark with two goals in the first 23 seconds. But just as Cherry Creek seized momentum and took a 7-5 lead, the Kadets’ twin sister senior combo of Natalie and Jessica Berg took over.

Natalie scored back-to-back goals in just over a minute, giving Air Academy the equalizer with 21 minutes remaining. Maddie Jahelka found net for the Kadets two minutes later, then Jessica Berg scored off an assist from Natalie, then Emily Trousil scored, then MacEllen McDonough, and before the Bruins knew what hit them, it was 11-7 Air Academy with 10:02 on the clock.

McDonough and the Berg sisters starred offensively, but the Bruins had one last run in them.

Cherry Creek senior attacker Olivia List, who ignited the Bruins’ offense throughout, had two goals in two minutes to cut the deficit to two with 4:56 left to play. Caroline Perry, a University of Colorado recruit, scored with 4:25 on the clock and Cherry Creek found itself only down 11-10.

That’s when Kadet junior goalie, Davis, came through just as the team needed her, preventing the Bruins from scoring in the last four and a half minutes. Davis was strong in goal in the face of enormous pressure applied by highly talented attackers: Perry, List, Sisk, and Colby Goettelman.

“I was just believing in my team, believing in myself, and hoping we could pull it off and we did,” Davis said.

(Ryan Casey/CHSAANow.com)

Davis’ play in goal secured Air Academy’s second state championship in the past three years and third championship overall. They also won the crown in 2009.

This was Davis’ first season starting for the Kadets.

“Last year, I had some injuries and was rotating goalies throughout the whole year,” Harmon said of solidifying the goalie position in 2014. “Jaycee came preseason and she won the job. Isabel, our backup, she did fantastic as well, but I felt like Jaycee had a slight edge. Five minutes before the very first game is when I made my decision to put Jay in and we rode her the whole way.”

The goalie play Air Academy possessed in 2014 was the last ingredient needed for the Kadets to culminate the campaign with another state championship. Davis proved to the unifying piece defensively to go with a high-powered offense.

The junior goalie credited her whole team for the victory.

“We all worked together, we played together, every person got a touch in the game, and we kept moving the ball,” Davis said. “That’s what made us pull it off.”

“I’m very, very happy for these girls,” Harmon added. “These girls, there are seven seniors, I have come with them all the way. I’ve known a lot of them since youth, fourth and fifth grade, and there’s a very good core group. They’ve been playing together ever since.”

The seniors knew they needed a goalie to win on May 21, their preseason focus. On Wednesday evening, they relied on the talented Davis to secure another Air Academy state championship.

COMMERCE CITY — Cheyenne Mountain beat Broomfield 2-0 to win the Class 4A girls soccer championship on Wednesday.

(Ryan Casey/CHSAANow.com)

COMMERCE CITY — The Class 5A girls soccer championship game, already postponed a day, has been delayed Wednesday night.

With lightning in the area of Dick’s Sporting Goods Park, kickoff of the game between Ralston Valley and Columbine has been pushed back to roughly 6:15 p.m. Lightning remained in the area until 5:30 p.m.

The area within a six-mile radius of the stadium has to be free of lightning strikes for 30 minutes before players are allowed to enter the playing surface. They will then have 10 minutes to finish their warmup.

Thursday’s storm has also brought a pretty decent amount of rain, so when the game does kick off, it will be a soggy affair.

The 5A championship game was scheduled to start at 5 p.m. Thursday. It was originally slated for 7 p.m. Wednesday, but a hailstorm pushed back the 4A game ahead of it to 7 p.m., and so the 5A game was moved to Thursday to avoid starting after 9 p.m.

Further updates will be announced on CHSAANow.com, as well as CHSAA’s social media accounts.

LITTLETON — If you were looking for excitement at the Class 5A girls state golf championship, you could hardly have asked for a better finish.

It came down to a one-hole playoff between a pair of seniors. In the end, the Rock Canyon senior, Michelle Romano, got the top nod.

Romano parred the first playoff hole to take the individual title Tuesday at Raccoon Creek Golf Club.

Rock Canyon’s Michelle Romano. (Ryan Casey/CHSAANow.com)

For a while, it looked like Jaylee Tait’s tournament to win.

The Columbine senior, playing on her home course, began the day tied with Grandview’s Morgan Suhm at 3-over-par. Denver East’s Sarah Hunt was a stroke back. Tait took the lead with a birdie on No. 2 while Hunt began what was for her a long day with a double bogey on the same hole.

Playing two groups ahead, defending champion Calli Ringsby of Cherry Creek, who began the day two strokes back of the leaders, chipped in for eagle on the second hole and was tied for the lead, but she bogeyed the next three holes.

Tait was riding high until the final three holes on the front nine, which she played three over.

Meanwhile, the other two players in Ringsby’s group, Romano and Hannah Wood of Arapahoe, both played the front nine 1-under and made the turn one stroke ahead of Tait.

Tait used her knowledge of the back nine to her advantage and quickly got back in rhythm. She had a one-shot lead after 14 but just missed par putts on 15 and 16 to fall back into a tie with Romano.

Then came the lightning and hail, which chased everyone from the course and delayed completion for more than an hour and 15 minutes.

When play resumed, Romano was on the 17th green. She missed her par putt to fall a stroke back.

Two groups later, Tait also bogeyed the hole.

Wood was only a stroke behind and knew she had to make her move.

“I knew there were a lot of bogeys out there,” Wood said. “It was my last round of high school; I wanted to make it memorable.

She did, with a birdie. Romano bogeyed the hole and the two were tied at 153, with Tait still yet to finish and one stroke up.

Tait put her approach shot on the 18th in the right bunker, then chipped long. Her putt for par and bogey both slid past the hole and she dropped out of contention.

“I wasn’t going to leave it short,” Tait said of her par putt attempt.

Romano wasn’t sure where she stood until someone told her she should hit the practice green to prepare for the playoff.

Throughout the day, she wasn’t sure of her place on the leaderboard.

“I actually don’t want to know,” she said.

Regis Jesuit players with the 5A team championship trophy. (Ryan Casey/CHSAANow.com)

Romano and Wood headed out for the playoff. They were even after their tee shots and both below the hole on their approaches.

Wood left her birdie putt four feet short, then had her par putt lip out.

Romano’s birdie try came within tap-in distance as she took the victory. Even after the awards ceremony, it hadn’t quite hit her.

“When my dad started crying, that was the moment,” she said.

Tait finished third at 154 along with Anna Kennedy of Legend and Jaclyn Merchant of Cherry Creek.

Regis Jesuit broke a three-way tie for first in the team race, winning by five shots over Rock Canyon with a two-day 485. Arapahoe was third at 493.

The 5A girls golf medalists. (Ryan Casey/CHSAANow.com)

(Bethany Brookens/CHSAANow.com)

COLORADO SPRINGS — After a shaky first round, the Cheyenne Mountain girls golf team delivered a state championship performance Tuesday at the Country Club of Colorado.

The Indians, who were in third following the first day, fired a second round 250 to beat Montrose by 15 strokes to capture their second consecutive Class 4A state title at their home course.

“We just focused and played like we were capable of (Tuesday),” said veteran Cheyenne coach Bill Paulson, whose team trailed Montrose by three strokes after the first round. “(Monday) we shot way above what we normally shoot and I think (Monday) was all about nerves and feeling the pressure of being on our own golf course.”

Cheyenne Mountain finished with a 520 total on the challenging par-72 course. The Indians were powered by Kylee Sullivan (168), Kelly Kruse (173), Samantha Weber (179) and Rachel Knobbs (208).

“It’s crazy, I can’t believe it happened again,” said Kruse, the team’s lone senior. “I’m just so thankful. It’s awesome that it happened on our home course.”

(Bethany Brookens/CHSAANow.com)

Sullivan admitted her team changed its mindset on Tuesday.

“We tried to forget (Monday) and we knew we had to fight back and win,” said Sullivan, who shot a team-best 81 Tuesday. “There was a lot of pressure on us. A lot of people think it should be easier to win on your home course, but this course wasn’t easy for anyone. It was a tough, tough course and it was a great state course. So to win her is just awesome.”

Montrose finished the tourney with rounds of 267 and 268.

Individually, Jennifer Kupcho coasted to her first state crown. The Jefferson Academy junior fired a 2-over-par 146. Valor Christian’s Andrea Ballou was second with a 160 total.

This state title was three years in the making for Kupcho, who had rounds of 72 and 74 at the Country Club of Colorado. She finished third at state as a freshman and was second a year ago.

“I had a good round Monday and I just came out and played consistent (Tuesday),” said the 5-foot-4 Kupcho, who has already verbally committed to play at Wake Forest University. “I’m really excited to be a state champion. I’m really happy.”

Last year, Kupcho was runner-up to Montrose’s Kala Keltz by two strokes.

More photos. (Ryan Casey/CHSAANow.com)

COMMERCE CITY — Colorado Academy girls soccer star Alex Oberg, a midfielder, had redemption on her mind Tuesday night in the Class 3A state championship match at Dick’s Sporting Goods Park.

Oberg, a senior, nearly scored a potential game-winning goal during a 1-1 semifinal round match against The Classical Academy last season. The Mustangs lost that game 2-1 in overtime. TCA was the state runner-up.

Oberg’s shot skimmed over the crossbar as a junior. Senior year in a rematch against The Classical Academy, Oberg was all net with the game’s only goal, giving Colorado Academy a 1-0 victory and the 3A crown for the first time since 2003.

More photos. (Ray Chen/ArrayPhoto.com)

After a scoreless first half where both teams played rugged defense and neither took advantage of some limited opportunities, Oberg broke the scoreless tie. The midfielder scored with 35 minutes remaining in the second half.

“It was a beautiful cross from Sarah Masinter, our outside mid, and it was right at my feet, right in front of the goal,” Oberg said of her state championship-winning goal. “I had no one on me. I accidentally hit it into the defender first and it deflected into the right place and I got it into the back of the net.”

“She has come up really big for this team in the last two games,” Colorado Academy coach Sean Stedeford said of Oberg. “She had two goals in the semis and then the game she had tonight. As a senior, I’m sure she’s overly happy right now.”

Oberg’s strike gave the Mustangs the advantage, but the one goal lead never felt safe as the Titans controlled possession late and had several good looks at an equalizer.

Ultra-talented freshman Hannah Burgo, TCA’s leading scorer on the season with 21 goals and 47 points — 13 more than anyone else — displayed fancy footwork throughout. Burgo, a speedy forward with great ball skill, created scoring opportunities for her teammates with moves and some gorgeous crosses.

During one opportunity, Burgo launched the ball from near the right sideline with a hard strike. Her cross dropped in the middle of the field, but her teammates weren’t able to control it enough for a good shot. A few minutes before that, Burgo placed a nifty pass through two defenders to midfielder Bonnie Buzzetta, but Mustang goalie MacKenzie Timbell corralled the shot.

Both teams displayed crisp passing, tough defense, and solid goalie play, but Colorado Academy seized their moment.

The Mustangs were ecstatic to finally be the state champions after coming so close in recent years. They were eliminated in the semis in 2013 and were the runner-up in 2012 to Peak to Peak. Oberg felt she had unfinished business after her missed goal last season and after losing on the same field in the title match as a sophomore.

“That was heartbreaking,” Oberg said of finishing second. “It was great to redeem myself and come back and win it. I had playing here on my mind since then and it was wonderful to come back and finally win it my senior year.”

More photos. (Ray Chen/ArrayPhoto.com)

“These girls set that expectation this year as a goal, having come close two years ago and last year losing in the semis,” Stedeford added. “To see them accomplish it, it’s a really proud moment.”

Both player and coach credited Colorado Academy’s first state title since 2003 and third state title overall — they also won in 1999 — to the Mustangs’ unity.

“We were definitely very bonded this year,” Oberg said. “We’re so interconnected and were such good friends and I love these girls on and off the field. It was great playing with them and we wanted to do it for each other.”

“I think we had incredibly strong leadership from our older players,” Stedeford added. “The young girls, we’re actually a very young team with a lot of freshman in the group, kind of came in and said, we’re here to play. From day one, we knew it was going to be a high-level team and we did it.”

Dick’s Sporting Goods Park was hammered by hail on Wednesday afternoon. (Courtesy Paul Evans)

AURORA — An afternoon hailstorm delayed the Class 4A girls soccer championship game on Wednesday, and postponed the 5A game to Thursday.

The storm dumped about 4 inches of hail and rain on Dick’s Sporting Goods Park, the site of the 4A and 5A title matches in Commerce City. The storm knocked power out to the Park, which stalled field-clearing work — much of which is done by a suction system.

As a result, the 4A game is now scheduled for 7 p.m. Wednesday, with the 5A tilt moved to 5 p.m. Thursday. The 5A game will still be at Dick’s Sporting Goods Park.

The girls lacrosse championship remains scheduled for 7:30 p.m. Wednesday at the University of Denver. No change has been made for that game.

Further updates, if there are any, will be announced on CHSAANow.com, as well as CHSAA’s social media accounts.

All games are being shown on the NFHS Network.

(Ryan Casey/CHSAANow.com)

(Ryan Casey/CHSAANow.com)

(Ryan Casey/CHSAANow.com)

COMMERCE CITY — Colorado Academy beat The Classical Academy to win the Class 3A girls soccer championship on Tuesday night.

Final results from girls golf’s 5A and 4A state tournaments.

The 5A tournament was held at Raccoon Creek Golf Course in Littleton, while 4A was at Country Club of Colorado in Colorado Springs.

Final round tee times are included on individual leaderboards.

Go to: 5A | 4A

[divider]

Class 5A

• Results on COgolf.org

[divider]

Class 4A

• Results on COgolf.org

You have committed to eating healthy and increasing physical activity, and have had a great week doing so. Then comes your busy weekend. You are out Saturday morning running errands with your family when, short for time and desperately hungry, they suggest your favorite fast food restaurant. Sound familiar?

The following is a list of recommendations for working through this seemingly dangerous situation: 

• Don’t Panic. You can find a healthy option at almost any place your friends or family members may choose. With a little planning, dining at a fast food restaurant can be nutritious.
• Memorize MyPlate. Especially when you are choosing a la carte items from a fast food restaurant menu. It is possible to build a healthy plate (half of your plate fruits and vegetables, ¼ of your plate grains, ¼ protein and a serving of either milk, cheese or yogurt).
• Let Us Lettuce. Fruits and vegetables will undoubtedly be the most challenging food group to find choices for at most fast food restaurants. Keep in mind that most restaurants are happy to add extra lettuce, maybe even tomato and onions, free of charge. Many fast food places serve fruit or fruit smoothies on the side and some offer salad bars as well.
• Sauce on the Side. Whether you order a burger, salad or Asian bowl, ask for the sauce or condiments on the side. You can determine how much you need for extra flavor. Salad dressings or special sauces can be especially dangerous, adding unwanted calories from fat. Most salads already have extra flavor toppings, come already dressed and won’t need the additional dressing.
• Forget the Fries. Or ask a friend or family member to share a side. While a fresh baked or boiled potato is a healthy choice at home, most restaurant deep-fried French fries are heavily salted and rarely can count as a true vegetable serving. Share a basket of fries as your dessert.
• Think Your Drink. Save money and avoid empty calories by skipping the “meal” order your entrée without fries and without a drink. Water, milk, chocolate milk, 100-percent juice or real fruit smoothies are all better options than soda when eating out.
• Need Extra Calories? Many athletes that have high-calorie demands know fast food restaurants can provide extra calories. Even when your calorie needs are high, it is important to keep MyPlate recommendations in mind and include all Five Food Groups with your meals.

Here are a few quick tips for choosing healthy options at different fast food restaurants:

Mexican:

• Choose soft tortillas over fried, crisp ones and whole-wheat or corn tortillas when possible.
• Fajitas are a great choice for helping to build a healthy plate.
• Ask for salsa or pico de gallo as a topping.
• Choose black or pinto beans instead of refried.
• Sprinkle low-fat Mexican blend cheese on your favorite dish to add extra flavor and additional nutrients and protein.

Asian:

• Choose steamed rice instead of fried.
• Choose dishes with vegetables.  
• When possible, ask for sauces and dressings on the side.
• Most Asian dishes are made without dairy products. Enjoy these dishes with a glass of milk.

Pizza:

• Think of a pizza as a vertical MyPlate. One slice of thick crust covers about ¼ of your plate as a grain and 1.5 ounces of shredded cheese is a serving of dairy. Add a layer of protein, fruits and vegetables to complete the plate.
• Hawaiian pizza with pineapples is a tasty way to add fruit to your pizza.
• Order the salad bar or fruit on the side instead of breadsticks or dessert pizza.
• Choose tomato sauce instead of BBQ or Alfredo sauce.
• Use proper portion sizes.

American:

• Try broiled or grilled instead of crispy or fried options.
• Look for “light” or “healthy” options on the menu.
• Add cheese to your beef or chicken burgers, sandwiches or salads to ensure a serving of dairy at each meal.

Your commitment to healthy eating and active living is worth it. With a little planning, dining at your favorite restaurants with your friends and family is an easy task while still following a healthy diet and lifestyle.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.