What's Going On

Today we will all meet at the SLHS track! 
Warm UP- Distance Group
https://youtu.be/LoxfSwcvoAE
LM Warm-Up 
https://youtu.be/GJo7_MiRLkU (https://youtu.be/GJo7_MiRLkU) 
LS Warm Up 
https://youtu.be/korxBhGzzJE (https://youtu.be/korxBhGzzJE) 
XC/Distance
Today is a LPPM broken Up. for the Mid-Distance/XC athletes. The Athletes with the strongest heart will run faster and further. This is the goal, to develop a heart that pumps the great volume of oxygen throughout the body. How does this happen? Over time with consistent and continual days of training. Every day there is an opportunity to push yourself. You must look for them to thrive!
Here is the Course we will be running: https://youtu.be/uN0ESAYS3Gw
Keep pushing yourself for improvements. Simply building consecutive days of training could be your goal, then running further, then running faster, then running further and faster down the road. You are always building for something!! Look for the improvements they are there!! Learn to celebrate them too! will meet at the SLHS Track strides, dead lift and SAM. 
Turn in last week's logsheet
Check in by 6:50am
After Run:Strength and Mobility(SAM) Chooseyour level:
SAM Phase 1 Hard Day: https://youtu.be/fBxLLadf_q4 (https://youtu.be/fBxLLadf_q4)
SAM Phase 2 Hard Day: https://youtu.be/CqYjxPaMw_g (https://youtu.be/CqYjxPaMw_g)
SAM Phase 3 Hardy Day: https://youtu.be/O4392DDBySk (https://youtu.be/O4392DDBySk)
SAM Phase 4 Hard Day: https://youtu.be/BcIq-o3C4lo (https://youtu.be/BcIq-o3C4lo)
SAM Phase 5 Hard Day: https://youtu.be/KTE1fjnagjQ (https://youtu.be/KTE1fjnagjQ)
Core X (can add to Phase 4): https://youtu.be/bhjtGRZX8j0
 Goal Character:

31. A person's worth is measured by the degree of supervision he/she requires.
32. Honesty is the first chapter of wisdom.
33. The first and best victory is to conquer oneself.
34. Freedom is the right to be wrong, not the right to do wrong.
35. Kites fly highest against the wind, not with it.  

Keyword of the Day: Honor-recognition or distinction. 

 Goal Character:
26. Discipline is the refining fire by which talent becomes ability.
27. Discipline is doing what you really don't want to do so that you can do what you really want to do
when you want to.
28. Discipline means doing the right thing at the right time for the right reason.
29. Character is made by what you stand for. Reputation by what you fall for.
30. It is discouraging how many people are shocked by honesty and how few by deceit.

Key Word of the Day: Loyalty-faithfulness to a cause, friend,or country.

 Today we will all meet at the SLHS track! 

Description:Today will be a CT run and we will be meeting at Seven Lakes High School track . Please make sure you are taking care of yourself through proper eating, hydration, and sleep. It matters. 
Check in and turn in your log sheet from last week please
Warm UP- Distance Group
https://youtu.be/LoxfSwcvoAE (https://youtu.be/LoxfSwcvoAE)
LM Warm-Up 
https://youtu.be/GJo7_MiRLkU
LS Warm Up 
https://youtu.be/korxBhGzzJE
We will be running the Cinco Terrace Loops
One Mile: https://youtu.be/Cv0So76JXWU
Two Mile: https://youtu.be/RCaiG0LRvas
Three Mile: https://youtu.be/BusZlYBNmU0
Four Mile: https://youtu.be/d44XPgqijHs
Five Mile: https://youtu.be/8jzO-NuWBTU
Six Mile: https://youtu.be/rRp2bKM_wOc
Seven Mile: https://youtu.be/0xq6llNxhD8
After Run: Strength and Mobility (SAM) Choose your level:
SAM Phase1 Easy Day: https://youtu.be/5-2gUAOnrco
SAM Phase 2 Easy Day: https://youtu.be/1xqZb9EQr9Q
SAM Phase 3 Easy Day: https://youtu.be/IWZwfjeiJ40
SAM Phase 4 Easy Day: https://youtu.be/8_hWG1WfJ-o
SAM Phase 5  Easy Day: https://youtu.be/8_hWG1WfJ-o
Core X (can add to Phase 4): https://youtu.be/bhjtGRZX8j0 (https://youtu.be/bhjtGRZX8j0)

CT Runs and Hills 

  31. Love the moment. Flowers grow out of dark moments. Therefore each moment is vital.
Life is a succession of such moments and to live each is to succeed.
32. It is only through adversity that we find out who we truly are.
33. Tough times don't last, tough people do.
34. Stadiums are for spectators. Runners have nature which is much better.
35. Whatever you hold back is lost forever. 

Keyword of the Day: Team work-individual commitment to a group effort. 

 All-Athletes will meet at the SLHS track
Sprinters will have an X Factor Day:
Sprinters and Field Event Athletets: 
*X factor day
*deadlift/box jump/hurdle drills 
*Sam Phase 2 Easy Day
* 10-20-20's
Distance Runners will have the Long Run!! 
Warm UP- Distance Group
https://youtu.be/LoxfSwcvoAE (https://youtu.be/LoxfSwcvoAE)
LM Warm-Up https://youtu.be/GJo7_MiRLkU (https://youtu.be/GJo7_MiRLkU) 
LS Warm Up https://youtu.be/korxBhGzzJE (https://youtu.be/korxBhGzzJE) 
Long Run today! Check the attachments
After Run: Strength and Mobility (SAM) 
SAM Phase 1 Hard Day:https://youtu.be/fBxLLadf_q4
SAM Phase 2 Hard Day: https://youtu.be/CqYjxPaMw_g
SAM Phase 3 Hardy Day: https://youtu.be/O4392DDBySk
SAM Phase 4 Hard Day: https://youtu.be/BcIq-o3C4lo
SAM Phase 5 Hard Day: https://youtu.be/KTE1fjnagjQ
Core X (can add to Phase 4): https://youtu.be/bhjtGRZX8j0

30. Remember, if someone tells you that you can t do it, it is an opinion and nothing more.
31. Don't let what you don't have keep you from using what you do have.
32. Dreams make the best chauffeurs, because they will drive you anywhere you want to go.
33. Dreams are idleness unless you act on it.
34. Anyone who is bored with life has probably forgotten their dreams.
35. Dreamers never quit.  

Keyword of the Day: Leader-someone who can set his/her goals, commit him/herself to those goals, and then pursue them with all the ability they have been given. 

 Today we will all meet at the SLHS track! 
Speed Day for Sprinters
CT Run for Distance Athletes.
Warm UP- Distance Group
https://youtu.be/LoxfSwcvoAE (https://youtu.be/LoxfSwcvoAE)
LM Warm-Up https://youtu.be/GJo7_MiRLkU (https://youtu.be/GJo7_MiRLkU) 
LS Warm Up https://youtu.be/korxBhGzzJE (https://youtu.be/korxBhGzzJE) 

CD/CT Run-Watch video below to understand the course
We will be running the Cinco Terrace Loops
One Mile: https://youtu.be/Cv0So76JXWU
Two Mile: https://youtu.be/RCaiG0LRvas
Three Mile: https://youtu.be/BusZlYBNmU0
Four Mile: https://youtu.be/d44XPgqijHs
Five Mile: https://youtu.be/8jzO-NuWBTU
Six Mile: https://youtu.be/rRp2bKM_wOc
Seven Mile: https://youtu.be/0xq6llNxhD8

After Run:Strength and Mobility(SAM) Chooseyour level:
SAM Phase1 Easy Day: https://youtu.be/5-2gUAOnrco
SAM Phase 2 Easy Day: https://youtu.be/1xqZb9EQr9Q
SAM Phase 3 Easy Day: https://youtu.be/IWZwfjeiJ40
SAM Phase 4 Easy Day: https://youtu.be/8_hWG1WfJ-o
SAM Phase 5  Easy Day: https://youtu.be/8_hWG1WfJ-o
Core X (can add to Phase 4): https://youtu.be/bhjtGRZX8j0 (https://youtu.be/bhjtGRZX8j0)  Excellence One-Liners:
31. Boredom is a choice...so is excellence.
32. Success is the sum of small repeated efforts day in and day out.
33. If you aim at nothing, you'll hit it every time.
34. Only those who will risk going too far can possibly find out how far one can go.
35. Make the present good and the past will take care of itself. 

Keyword of the Day: Opportunity-a favorable combination of circumstances. 

  All athletes will meet at Seven Lakes High School
Check in before 7:00am
Warm UP- Distance Group
https://youtu.be/LoxfSwcvoAE
LM Warm-Up 
https://youtu.be/GJo7_MiRLkU
LS Warm Up 
https://youtu.be/korxBhGzzJE
Timed mile day for our runners and longest distance day This timed mile will give us the paces this group will attempt to hit over the next three weeks. The Long Day part is simply getting the rest of the miles in over the rest of the day. Super pumped!
Description:
After Run:Strength & Mobility: Pick your level
SAM Phase 1 Hard Day:https://youtu.be/fBxLLadf_q4
SAM Phase 2 Hard Day: https://youtu.be/CqYjxPaMw_g
SAM Phase 3 Hardy Day: https://youtu.be/O4392DDBySk
SAM Phase 4 Hard Day: https://youtu.be/BcIq-o3C4lo
SAM Phase 5 Hard Day: https://youtu.be/KTE1fjnagjQ
Core X (can add to Phase 4): https://youtu.be/bhjtGRZX8j0
Leadership 
31. Too often we enjoy the comfort of opinion without the discomfort of thought.
32. With awareness comes responsibility...responsibility to act.
33. Great teachers don't teach. They help students learn. Students teach themselves.
34. A gold medal is a wonderful thing, but if you re not enough without it, you'll never be
enough with it.
35. You are only young once but you can be a cry baby forever. 

 
  CD/CT Runs with your teammates or own your own  )

  Saturday CT/CD Run:  

Day 41: Getting ready for the starting gun of 2020's first cross country run!
After Run: Strength and Mobility (SAM) Phase 2 easy day
https://youtu.be/1xqZb9EQr9Q
  Real World Lessons:   26. Don't frontload your life with pleasures that could lead to back loading your life with pains.
27. Be not afraid of moving slowly...but afraid of standing still.
28. All wonders you seek are inside yourself.
29. Knowledge had power...it controls access to opportunity and advancement.
30. Imagination is more important than knowledge.  Word of the Day:  Leadership-the ability to motivate others, whether by word or deeds, towards
desireable behavior.