VCU WINS, COLONIALS FALL

The VCU Rams picked up another CAA win last night knocking off William & Mary 70-52 at William & Mary, with the win the Rams improve 12-5 overall and 4-1 in CAA.  The Rams will return home on Saturday afternoon when they face Northeastern.  The Colonial Heights boys basketball team fell on the road last night at Petersburg 82-69, the Colonials boys team will return home tomorrow night against Hopewell.  The CH girls team will be on the road tonight at Hopewell.  It looks like the NWS has taken to the 50 degree temps out of the 5 day forecast now, they are now predicting it to be in the upper 40' on Sunday & Monday.  Also just quick another college basketball not the #1 team in the country Duke lost last night at Florida State 66-61.  MICKEY

Relaxing while you're running seems incongruous to most runners, but it's easily accomplished. Here's what to do when you begin feeling tight and tense.

• Let your jaw slacken and your eyes soften and droop. Facial muscles control the degree of tension in the entire body. Relax the face and you'll relax the body.
• Keep your upper body perpendicular to the running surface--shoulders back, buttocks forward.
• Make sure your hands are not clenched but closed softly, as if you are holding eggs.
• Focus on a smooth stride. Avoid over- and understriding, as they waste energy.
• Shake out your arms, relax your shoulders, and carry your arms low with elbows firm but not locked.
• Try this: As you run, repeat the word "calm" or "relax."