Month: October 2018

  • Niwot boys soccer edges Centaurus in semifinal rematch

    Niwot forward Jonathan Jimenez-Flores provided the early lift for his team — a deep fly from 45 yards out that ricocheted in. And from there, keeper Mario Munoz and his backline kept things grounded.

  • Photos: D’Evelyn softball scores six runs in the fifth to topple Standley Lake

    DENVER — D’Evelyn softball scored six runs in the bottom of the fifth inning to get a 12-2 win over Standley Lake on Tuesday.

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  • Photos: Sabourin drives in three as No. 4 Eaglecrest softball tops Grandview

    AURORA — Rachel Sabourin went 2-for-5 and drove in three runs as Class 5A No. 4 Eaglecrest beat Grandview 8-4 on Tuesday.

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  • Optimize Performance with post-exercise nutrition

    Whether it’s a long run, practice before the big game or an all-day meet, good nutrition is key for optimal athletic performance. While many of us think about what we’ll eat or drink before we exercise, we often neglect to think about the most important time to optimize performance: post-exercise. Your post-exercise nutrition – what you eat and drink after exercise – has an enormous impact on how your body recovers before the next game or practice.

    When choosing recovery foods, including post-exercise snacks and meals, remember the following:

    • Restore With Carbohydrates. During exercise, your body relies on blood glucose and stored muscle glucose (glycogen) as fuel – or energy. This stored muscle glucose is often depleted after exercise and needs to be replaced, in the form of dietary carbohydrates.
    • Resynthesize With Protein. During activity, muscle is broken down. While this is a natural result of strenuous activity, future athletic performance in practices and games is largely impacted by how well our muscles rebuild and resynthesize new muscle fibers after a workout. Protein aids in this recovery effort. Protein-rich foods are also linked to a reduction in muscle soreness. 10-20 grams of protein is recommended post-exercise.
    • Rehydrate With Fluid and Electrolytes. When you exercise, you lose fluid in the form of sweat. The harder you exercise, the more fluid is lost. In addition to fluid, electrolytes, such as sodium, calcium, magnesium and potassium, are lost in sweat.

    Milk, both white and chocolate, is an excellent choice after exercise; It provides carbohydrates to help refuel muscles, high-quality protein to reduce muscle breakdown, and fluid and electrolytes to rehydrate the body. Ideally, we are refueling within 30 to 60 minutes of exercise.

    Other ideas for recovery nutrition include…

    • A smoothie with milk, yogurt and your favorite fruits. Adding frozen fruit to your smoothie helps create the perfect creamy texture.
    • A yogurt parfait with vanilla Greek yogurt, which is higher in protein than regular yogurt, fresh diced berries and granola. This can be done in a pretty glass or in a small plastic container with a lid – ready to grab on your way out the door.
    • Peanut butter and banana sandwich with a glass of ice-cold milk
    • Cottage cheese topped with peaches
    • String cheese, a hard-boiled egg and a piece of fresh fruit
    • Loaded baked potato with extra cheese and steamed vegetables

    Boost your body’s recovery ability by putting in the extra effort to refuel right after exercise.

    Want to learn more? Visit DairyDiscoveryZone.com to read about milk as an exercise recovery beverage and to find new recipes and healthy eating inspiration.

  • Photos: Top-ranked Chaparral volleyball sweeps rival Legend

    PARKER — In a crosstown rivalry match, Class 5A No. 1 Chaparral volleyball swept Legend and improved to 14-1 on the season.

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  • Surgery doesn’t derail Chatfield’s Christian Holmes in his quest to defend tennis title

    Chatfield senior Christian Holmes lines up to hit a forehand during practice last week. (Dennis Pleuss/Jeffco Athletics)

    LITTLETON — Chatfield senior Christian Holmes will be on the tennis court when the Class 5A Region 4 tournament begins Wednesday in Broomfield.

    However, the path for the defending Class 5A No. 1 singles state champion took this season was anything but easy. Holmes played tournaments all summer, but he said he “tweaked” his right knee during the summer.

    His knee would feel better after a few days, but just before the start of the prep school year in the beginning of August every athletes worse fear of injury came true for Holmes.

    “I was playing a tournament, I was pretty really well actually, in the finals of a regional sectional up in Boulder,” Holmes said. “I just planted and felt my knee twist. It was just sheer pain.”

    An MRI revealed damage to the meniscus in his right knee. Surgery just before the start of the high school tennis regular season was the only option.

    “I tore the meniscus,” Holmes said. “They wanted to repair it, which is better in the long term, but I would have been out a lot longer. It was too missed up, so they ended up shaving it down and clipping a little out. It feels good now.”

    Despite knee surgery in August, Chatfield senior Christian Holmes will serve it up at regionals this week. (Dennis Pleuss/Jeffco Athletics)

    A total repair would have likely ended Holmes’s prep tennis career, but doing more of a clean up of the damage he has been able to get back to the tennis court. Holmes has been going to physical therapy regularly to have a shot to defend his No. 1 singles title at the 5A state tournament Oct. 11-13 at Gates Tennis Center in Denver.

    Around a month after surgery, Holmes was back on the tennis court hitting balls with the hope he would be back in time for the state-qualifying regional tournament — mission accomplished.

    “I think I lost a little touch on the ball, but I’m actually hitting the ball a lot better than I expected to be being out four to five weeks,” Holmes said. “Goals haven’t changed at all. I still think I’m playing really well. I like where my game is at, especially compared to some of the other guys in the state.”

    Something else Holmes is chasing after is a college scholarship. Brigham Young University has been top on his list of playing tennis on the collegiate level.

    “BYU is still the top option,” Holmes said of his college aspirations. “I’m hoping I’ll get an offer soon. I’ve worked really hard for it. I think coaches see that.”

    Holmes has also looked a University of Denver, Utah State, Air Force and Creighton University when it comes to his tennis future.

    Chatfield senior Christian Holmes is hoping a college scholarship offer will be on the table soon for last year’s Class 5A No. 1 singles state champion. (Dennis Pleuss/Jeffco Athletics)

    “Wherever I go I’m just going to be excited to play tennis,” said Holmes, who has also played basketball at Chatfield.

    Holmes has already put his stamp on the record books. He became just the fourth boys tennis player from Jeffco to claim the No. 1 singles state title in the largest-classification.

    While he has the chance to become the first Jeffco player to become a repeat state champion at No. 1 singles, Holmes is clearly more focused enjoying the overall high school experience.

    “What I think is really cool is the Chatfield environment,” Holmes said. “Chatfield does a really good job of getting people involved, getting people to matches, along with basketball, volleyball games … it’s a really fun environment because everyone really cares about what you are doing.”

    Holmes defeated Fairview’s Tom Melville in a three-set thriller a year ago to become the Chargers’ first No. 1 singles state champion.

    “Winning it for Chatfield was fun. That is one of the reasons why I wanted to get back. It’s just fun playing for your school,” Holmes said. “I traveled to all these tournaments year round, but no one really cares about them. When you are playing for Chatfield people really care.”

    Chatfield senior Christian Holmes has a chance to be the only Jeffco boys tennis players to repeat at No. 1 singles in the largest classification. (Dennis Pleuss/Jeffco Athletics)
  • Photos: Denver Academy and Front Range Christian boys soccer meet in 2A league match

    LITTLETON — Denver Academy and Front Range Christian met in a boys soccer league match on Tuesday.

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  • Buena Vista Tri on Sept. 27

    Event type: Triangular
    Host: Buena Vista

    Team scores
    Rank School Score
    1 Canon City 141.65
    2 Alamosa 121.2
    3 Buena Vista 90.38
    Vault
    Rank Name School Score
    1 Alyssa Goff Canon City 9.05
    2 Makaela Clifton Canon City 9
    3 Mia Montoya Alamosa 8.6
    4 Hollie Miller-Minto Canon City 8.35
    5 Jasmine Martinez Alamosa 8.35
    6 Jaden Bell Canon City 8.25
    7 Layla Kimmick Canon City 8
    8 Bailey Richey Buena Vista 8
    9 Annalise Romero 7.95
    10 Charlie Vigil 7.9
    Bars
    Rank Name School Score
    1 Alyssa Goff Canon City 6.9
    2 Amelia Dewey Canon City 6.7
    3 Jaden Bell Canon City 5.475
    4 Makaela Clifton Canon City 5.375
    5 Jasmine Martinez Alamosa 5.175
    6 Kelley Vernon Buena Vista 4.925
    7 Mia Montoya Alamosa 4.875
    8 Hollie Minto Canon City 4.725
    9 Taylor Williams 4.65
    10 Bailey Richey 4.525
    Beam
    Rank Name School Score
    1 Makaela Clifton Canon City 6.975
    2 Alyssa Goff Canon City 6.6
    3 Jaden Bell Canon City 5.9
    4 Hollie Miller-Minto Canon City 5.875
    5 Zoey Starika Canon City 5.725
    6 Annalise Romero Alamosa 5.425
    7 Alycia Sisneros Alamosa 5.35
    8 Taylor Williams Buena Vista 5.25
    9 Bailey Richey 5.175
    10 Kelley Vernon 5.15
    Floor
    Rank Name School Score
    1 Makaela Clifton Canon City 8.3
    2 Alyssa Goff Canon City 7.9
    3 Mia Montoya Alamosa 7.9
    4 Jaden Bell Canon City 7.6
    5 Hollie Miller-Minto Canon City 7.5
    6 Layla Kimmick Canon City 7.45
    7 Kelley Vernon Buena Vista 7.4
    8 Jasmine Martinez Alamosa 7.35
    9 Memory Layton 7.25
    10 Morgan Minto 7.15
    All-Around
    Rank Name School Score
    1 Alyssa Goff Canon City 30.45
    2 Makaela Clifton Canon City 29.65
    3 Jaden Bell Canon City 27.225
    4 Hollie Miller-Minto Canon City 26.45
    5 Mia Montoya Alamosa 25.775
    6 Kelley Vernon Buena Vista 25.325
    7 Layla Kimmick Canon City 24.7
    8 Taylor Williams Buena Vista 24.3
    9 Alycia Sisneros 23.925
  • Alamosa vs. Buena Vista vs. Canon City vs. Pueblo Central on Sept. 29

    Event type: Invite
    Host: Alamosa

    Team scores
    Rank School Score
    1 Pueblo Central 164.83
    2 Alamosa 155.93
    3 Canon City 139.73
    4 Buena Vista 68.75
    Vault
    Rank Name School Score
    1 Makayla Clifton Canon City 9
    2 Bailee Del Tondo Alamosa 8.95
    3 Jada Martinez Pueblo Central 8.85
    4 Mia Montoya Alamosa 8.8
    5 Mary Streeter Alamosa 8.8
    6 Hailey Garner Pueblo Central 8.75
    Bars
    Rank Name School Score
    1 Jada Martinez Pueblo Central 8.48
    2 Hailey Garner Pueblo Central 8.43
    3 Shallyn Smith Alamosa 7.6
    4 Bailee Del Tondo Alamosa 7.6
    5 Andi Golsan Alamosa 7.4
    6 Emily Apodaca Pueblo Central 7.25
    Beam
    Rank Name School Score
    1 Jada Martinez Pueblo Central 8.55
    2 Hailey Garner Pueblo Central 8.3
    3 Kaitlyn Drury Pueblo Central 8.13
    4 Bailee Del Tondo Alamosa 8.1
    5 Ashlyn Drury Pueblo Central 7.85
    6 McKenna Hedrick Pueblo Central 7.33
    Floor
    Rank Name School Score
    1 Jada Martinez Pueblo Central 8.95
    2 Emily Apodaca Pueblo Central 8.7
    3 Bailee Del Tondo Alamosa 8.65
    4 Hailey Garner Pueblo Central 8.65
    5 Mary Streeter Alamosa 8.6
    6 Alleson Schlosky Pueblo Central 8.55
    All-Around
    Rank Name School Score
    1 Jada Martinez Pueblo Central 34.83
    2 Hailey Garner Pueblo Central 34.13
    3 Bailee Del Tondo Alamosa 33.3
    4 Andi Golsan Alamosa 31
    5 Makayla Clifton Canon City 30.3
    6 Alleson Schlosky Pueblo Central 30
  • Mountain Range vs. Fort Morgan on Sept. 27

    Event type: Dual
    Host: Mountain Range High School

    Team scores
    Rank School Score
    1 Mountain Range 166.2
    2 Fort Morgan 134.8
    Vault
    Rank Name School Score
    1 Chelsea Farley Mountain Range 8.8
    2 Catie Rampacek Mountain Range 8.7
    3 Dani Medina Mountain Range 8.5
    Bars
    Rank Name School Score
    1 Dani Medina Mountain Range 8.6
    2 Jules Medina Mountain Range 8
    3 Chelsea Farley Mountain Range 7.9
    Beam
    Rank Name School Score
    1 Jade Glaister Mountain Range 8.8
    2 Alex Wallis Mountain Range 8.6
    3 Jules Medina Mountain Range 8.5
    Floor
    Rank Name School Score
    1 Dani Medina Mountain Range 8.6
    2 Joey Shurtleff Fort Morgan 8.5
    3 Jenna Bossi Mountain Range 8.4
    All-Around
    Rank Name School Score
    1 Dani Medina Mountain Range 33.8
    2 Jenna Bossi Mountain Range 31.6
    3 Joey Shurtleff Fort Morgan 31.45