RENEGADES WIN 5-1, FOOT ABOUT THE SAME

The Richmond Renegades ended a four game losing streak last night in Winston Salem beating the Twin City Cyclones 5-1, five different players scored for the Gades and newly aquired goalie AJ Bucchino picked up the win between the pipes. The Gades return to home ice tonight against the Knoxville Ice Bears, this could be a very physical game. The CH boys basketball team lost to Prince George last night 86-53. After making some pretty good progress on Thursday my foot feels about the same right now, the swelling has gone down quite a bit but it is still pretty sore and there still no way I can run on it yet. It looks like we are going to get some more much needed rain tonight and tomorrow as a Northeaster moves up the coast, if it was just a bit cooler we could be talking about a major snowstorm here in the Heights. It does look like some of the big cities up north could get hammered by this storm. Time is running out for all you late shoppers, I wouldn't be caught dead at the mall the next two weekends. MICKEY

COLONIAL HEIGHTS VS PRINCE GEORGE BASKETBALL PHOTOS
http://public.fotki.com/bp2/chhs_athletics/chhs-girls-basketball/colonial-heights-vs-1/

Success is never final, failure is never fatal. It's courage that counts.
John Wooden

• Today is Coonskin Cap Day, marking the debut of "Davy Crockett" on TV's "Disneyland" on this date in 1954. Within weeks, millions of kids were wearing coonskin caps (though the real Davy, himself, never wore one).

Fitness Tip
Fight an uphill battle. Every aerobic workout has two basic components - time and intensity - that determine how hard you'll work and how many calories you'll burn. Time is the duration of your workout. Exercise too briefly and you won't get enough of a challenge. But what if your schedule doesn’t allow a longer workout? Simply increase the intensity. You can burn almost twice as many calories walking, running or biking uphill or at an incline - as long as your speed remains constant.

The root of desire
Most of the things you think you desire are only shallow substitutes for what you truly would like to have. Learn to look past each immediate, superficial wish to uncover the real, profound and fulfilling desire beyond it.

There's no sense spending your time, effort and resources in pursuit of things that are not even what you genuinely desire. Look instead at the root of each desire and put your energy into what you truly wish to bring about in your life.

The things you crave may satisfy you momentarily, yet they cannot fulfill your deepest desires. By giving in to your cravings, you're actually pushing yourself further and further away from what you truly wish to have.

Choose to raise your expectations. Instead of merely chasing pleasures that quickly fade, work on creating joys that do not end.

Instead of diversions that just amuse you, create experiences that wholly fulfill you. There's no need to settle for substitutes when an authentically meaningful life is yours to live.

Look for the root of each desire. Discover and fulfill the person you truly wish to be.
-- Ralph Marston

Today's Birthdays: Country singer Ernest Ashworth is 79. Actor-comedian Tim Conway is 74. Singer Cindy Birdsong (The Supremes) is 68. Football Hall of Famer Nick Buoniconti is 67. Rock musician Dave Clark (The Dave Clark Five) is 65. Baseball manager Jim Leyland is 63. Rock musician Carmine Appice (Vanilla Fudge) is 61. Actor Don Johnson is 58. Movie director Julie Taymor is 55. Movie director Alex Cox is 53. Actor Justin Ross is 53. Former Governor of Virginia Mark Warner is 52. Rock musician Paul Simonon (The Clash) is 52. Country singer Doug Phelps (Brother Phelps; Kentucky Headhunters) is 47. Movie director Reginald Hudlin is 46. Actress Helen Slater is 44. Actress Molly Price is 42. "Crowd-hyper" Kito Trawick (Ghostown DJs) is 30. Actor Adam Brody is 28. Actor George O. Gore II is 26.