Go Bulldogs!
"Some People Dream Of Success, Others Work Hard At It!"
Saturday, August 30, 2008
Friday, August 29, 2008
Positive Athlete Journal Drill August 29 & 30, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We will work the following topic over the next two days.
August 29
The word of the day is "diligence-steady, earnest, energetic effort."
Review the definition given here, then in your journal write down the word "diligence" and use it in a sentence.
"Diligence is the mother of good luck." - Benjamin Franklin
1. What doest the following statement mean? "Practice does not make perfect-practice make permanent."
2. Do you agree? Why or why not?
August 30
3. "What you do speaks loudly, I can't hear what you say." What does this statement mean to you?"
4. What can you do as a team to make your "practice attitude" better?
Coach Ellmore
We will work the following topic over the next two days.
August 29
The word of the day is "diligence-steady, earnest, energetic effort."
Review the definition given here, then in your journal write down the word "diligence" and use it in a sentence.
"Diligence is the mother of good luck." - Benjamin Franklin
1. What doest the following statement mean? "Practice does not make perfect-practice make permanent."
2. Do you agree? Why or why not?
August 30
3. "What you do speaks loudly, I can't hear what you say." What does this statement mean to you?"
4. What can you do as a team to make your "practice attitude" better?
Coach Ellmore
Wednesday, August 27, 2008
Positive Athlete Journal Drill August 27 & 28, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We will work the following topic over the next two days.
August 27
The word of the day is "perseverance-to persist in a state of opposition or discouragement."
Review the definition given here, then in your journal write down the word "perseverance" and use it in a sentence.
"There is no failure in no longer trying. There is no defeat except from within, no really unsurmountable barrier save our own inherent weakness of purpose." - Kin Hubbard
1. How do you define persistence and determination?
August 28
2. Give an example of someone in your life or someone you know in which success resulted from presistance.
3. Give an example of someone in your life or someone you know in which failure to reach a goal resulted from a lack of persistence.
We will work the following topic over the next two days.
August 27
The word of the day is "perseverance-to persist in a state of opposition or discouragement."
Review the definition given here, then in your journal write down the word "perseverance" and use it in a sentence.
"There is no failure in no longer trying. There is no defeat except from within, no really unsurmountable barrier save our own inherent weakness of purpose." - Kin Hubbard
1. How do you define persistence and determination?
August 28
2. Give an example of someone in your life or someone you know in which success resulted from presistance.
3. Give an example of someone in your life or someone you know in which failure to reach a goal resulted from a lack of persistence.
Tuesday, August 26, 2008
Positive Athlete Journal Drill August 26, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We are going to finish the discussion on indecision.
The word of the day is "indecision-a wavering between two or more possible courses of action."
Last week we discussed that "indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
Review the definition given here, then in your journal write down the word "indecision" and use it in a second sentence.
2. List some choices and their cooresponding results.
Examples: Choosing to go to bed late will result in being tired the next day. Choosing to study hard will result in good grades. So...
Choosing to... Will result in....
__________________________________________________
__________________________________________________
__________________________________________________
3. Next, who has the power to choose? Why?
Next we will do warm-ups.
Training is 30 min EZ Aerobic Run. That is talking pace! So, find a few friends and get your words out. Easy days like this, we will take the extra time available at the end of practice to talk about race strategies and tactics. Including, pre-race preparation, as well as, post race recovery, celebration and evaluation.
Cool-downs and stretches.
Coach Ellmore
We are going to finish the discussion on indecision.
The word of the day is "indecision-a wavering between two or more possible courses of action."
Last week we discussed that "indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
Review the definition given here, then in your journal write down the word "indecision" and use it in a second sentence.
2. List some choices and their cooresponding results.
Examples: Choosing to go to bed late will result in being tired the next day. Choosing to study hard will result in good grades. So...
Choosing to... Will result in....
__________________________________________________
__________________________________________________
__________________________________________________
3. Next, who has the power to choose? Why?
Next we will do warm-ups.
Training is 30 min EZ Aerobic Run. That is talking pace! So, find a few friends and get your words out. Easy days like this, we will take the extra time available at the end of practice to talk about race strategies and tactics. Including, pre-race preparation, as well as, post race recovery, celebration and evaluation.
Cool-downs and stretches.
Coach Ellmore
Sunday, August 24, 2008
Thursday, August 21, 2008
Positive Athlete Journal Drill August 21, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We are going to work on this topic the next two days.
"Indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
The word of the day is "indecision-a wavering between two or more possible courses of action."
Review the definition given here, then in your journal write down the word "indecision" and use it in a sentence.
1. "It is not a matter of chance, rather a matter of choice." Explain in your own words what you believe this statement means.
Coach Ellmore
We are going to work on this topic the next two days.
"Indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
The word of the day is "indecision-a wavering between two or more possible courses of action."
Review the definition given here, then in your journal write down the word "indecision" and use it in a sentence.
1. "It is not a matter of chance, rather a matter of choice." Explain in your own words what you believe this statement means.
Coach Ellmore
Wednesday, August 20, 2008
Positive Athlete Journal Drill August 20, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you."
The word of the day is "achievement-gain by work or effort; a great or heroic dead."
Review the definition given here, then in your journal write down the word "achievement" and use it in a sentence.
Next, let's discuss what is attitude?
Give 3 examples of positive attitudes and 3 examples of negative attitudes that affect your life on a daily basis:
Postive
1.
2.
3.
Negative
1.
2.
3.
Coach Ellmore
"Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you."
The word of the day is "achievement-gain by work or effort; a great or heroic dead."
Review the definition given here, then in your journal write down the word "achievement" and use it in a sentence.
Next, let's discuss what is attitude?
Give 3 examples of positive attitudes and 3 examples of negative attitudes that affect your life on a daily basis:
Postive
1.
2.
3.
Negative
1.
2.
3.
Coach Ellmore
Tuesday, August 19, 2008
Positive Athlete Journal Drill August 19, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Without some goal or some effort to reach it, no one can live." - Fyodor Dostoevsky
The first word of the day is "direction - a guiding, governing, or motivating purpose; a channel or direct course of thought or action."
Review the definition given here, then in your journal write down the word "direction" and use it in a sentence.
Next, write down an example of a time you have been time-oriented, rather than results-oriented.
Finish, by answering in your journal the question - "Why is it important to have a why?"
Coach Ellmore
"Without some goal or some effort to reach it, no one can live." - Fyodor Dostoevsky
The first word of the day is "direction - a guiding, governing, or motivating purpose; a channel or direct course of thought or action."
Review the definition given here, then in your journal write down the word "direction" and use it in a sentence.
Next, write down an example of a time you have been time-oriented, rather than results-oriented.
Finish, by answering in your journal the question - "Why is it important to have a why?"
Coach Ellmore
Monday, August 18, 2008
Positive Athlete Journal Drill August 18, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Genius without education is like silver in the mine." - Benjamin Franklin
The first word of the day is "Intelligence - the ability to learn or understand or to deal with new and trying situations."
Review the definition given here, then in your journal write down the word "intelligence" and use it in a sentence.
Next, imagine yourself in a room of people and no one speaks your language. How would you feel? Write down how you might feel?
With the 2008 Olympics going on, write down you think all these international atheletes feel when they get in a room or on the field together and they don't speak the same language? What might they be thinking?
That's it for your journal for today. At the end of training, be sure to write down your positive accomplishment for the day.
"Genius without education is like silver in the mine." - Benjamin Franklin
The first word of the day is "Intelligence - the ability to learn or understand or to deal with new and trying situations."
Review the definition given here, then in your journal write down the word "intelligence" and use it in a sentence.
Next, imagine yourself in a room of people and no one speaks your language. How would you feel? Write down how you might feel?
With the 2008 Olympics going on, write down you think all these international atheletes feel when they get in a room or on the field together and they don't speak the same language? What might they be thinking?
That's it for your journal for today. At the end of training, be sure to write down your positive accomplishment for the day.
Sunday, August 17, 2008
Practice at ~5:15 PM August 25-28
We will practice at ~5:15 PM at Coach Ellmore's August 18-21.
From the AACPS Athletic Director: "Just wanted to take a moment a remind/clarify everyone that we are not allowed to practice during teacher workday hours this week. This includes not only teacher coaches but emergency coaches as well. The rationale two years ago when this was put into place remains that teachers should not be put at a disadvantage because of the teaching schedule. Please make sure that every coach is aware of this rule. This is in effect today, so we should have no coaching during teacher hours at your schools."
That said, I verifified that Friday is not a teacher work day. So, Friday and Saturday August 22 and 23 practice will be at ~7 AM at Coach Ellmore's. Let's have a light recovery breakfast together afterwards.
I will update the training schedules to reflect the changes once confirmed.
The address is 84 Portland Manor Farm Drive, Lothian, MD 20711. Any issues, please contact coach Ellmore at coach@ellmore.net or via phone/text at 301-807-2193.
If you did not practice Saturday and are starting practice for the first time, please contact Coach Ellmore to verify you are allowed to practice.
Coach Ellmore
Ten Ways You Know You Are A Cross Country Runner:
from a t-shirt...
1. People Say, “You run 3 miles … at once?”
2. Your socks are either stained or torn.
3. You can eat your weight in pizza.
4. You have running withdrawal if you don’t run everyday.
5. Your calves are bigger than your biceps.
6. You need a magnifying glass to see your name in the paper.
7. You are running in your dreams.
8. You feel lost without your water bottle.
9. Track is the other “sport.”
10. You can maintain a 5:30 pace while throwing up.
1. People Say, “You run 3 miles … at once?”
2. Your socks are either stained or torn.
3. You can eat your weight in pizza.
4. You have running withdrawal if you don’t run everyday.
5. Your calves are bigger than your biceps.
6. You need a magnifying glass to see your name in the paper.
7. You are running in your dreams.
8. You feel lost without your water bottle.
9. Track is the other “sport.”
10. You can maintain a 5:30 pace while throwing up.
Friday, August 15, 2008
The McMillan Running Calculator
Runners, when you get your time trial times Saturday, check out the The McMillan Running Calculator via the links on the right. It will give you an idea of what times you could do at different distance with the correct training. It will also help us determine pacing for various training activities.
Put in your time and print out the results. On the print out right the date. We'll see where you are later in the season. But remember, running cross country is tougher than on a track.
Coach Ellmore
Put in your time and print out the results. On the print out right the date. We'll see where you are later in the season. But remember, running cross country is tougher than on a track.
Coach Ellmore
Meet and Greet Friday at 6:30 PM at Track
I will be at the track tonight from 6:30 to 7:30 PM if you want to come by and say hello and have an informal chat.
Tomorrow, we start practice at 7 AM. We will have some introductions, an overview of the schedule for the two practices for Saturday, then move into training.
If you haven't been running much or at all this summer, don't worry. We are going to break the time run or time trial (TT) into 2 groups. Group 1 will be for those who will run a 1 mile run. Group 2 will be for those who will run a 3 mile run.
During TT 1, Group 2 runners will take down splits and right down times of Group 1 runners.
During TT 2, Group 1 runners will take down splits and right down times of Group 1 runners.
Before each run, we will do a pre-race warm-up appropriate for the distance.
After we are done with the time trials, we will do some basic cool down and get an introduction to 2 core strength activities. We will add core strength and leg strength activities each day until we have a full set. We will try to do 30 minutes of strength work each day.
I am now thinking practice will last 2 hours Saturday morning. Eat something light, bring your fluids with running gear, and a journal/composition book and pen/pencil.
See You at 7 AM Saturday,
Coach Ellmore
Tomorrow, we start practice at 7 AM. We will have some introductions, an overview of the schedule for the two practices for Saturday, then move into training.
If you haven't been running much or at all this summer, don't worry. We are going to break the time run or time trial (TT) into 2 groups. Group 1 will be for those who will run a 1 mile run. Group 2 will be for those who will run a 3 mile run.
During TT 1, Group 2 runners will take down splits and right down times of Group 1 runners.
During TT 2, Group 1 runners will take down splits and right down times of Group 1 runners.
Before each run, we will do a pre-race warm-up appropriate for the distance.
After we are done with the time trials, we will do some basic cool down and get an introduction to 2 core strength activities. We will add core strength and leg strength activities each day until we have a full set. We will try to do 30 minutes of strength work each day.
I am now thinking practice will last 2 hours Saturday morning. Eat something light, bring your fluids with running gear, and a journal/composition book and pen/pencil.
See You at 7 AM Saturday,
Coach Ellmore
Thursday, August 14, 2008
South River 5k
Now just a couple of days until we kick-off practice for the 2008 season. Building on some nervous energy and thinking ahead, I went out tonight and ran the final race of the Annapolis Striders summer 5k cross country series. This week it was held at South River. While, a thunderstorm delayed the race about 30 minutes, it ended up being a strong turn-out from runners from all across the county.
It was the first time I ran the course. I ran with cross country spikes, which will be needed for sure. The course has a lot of roots, which made it technically difficult. A few mud puddles were observed but not used by me! There were some big hills. Even though I was running hard, I did come across one hill that I ended walking briskly up vs. running. If I were racing, I likely would have pushed myself. But for me it was a hard training run.
I finished in 24:55. Not great, but considering where I am in my triathlon training, I am pretty happy. As comparison, I ran a 25:25 5k at the Sprint Triathlon National Championships 2 weeks ago, where the run is the 3rd event after a 1/2 mi swim and 14 mi bike up and down a mountain road course.
So, when we get ready to race at South River, which will be twice this year again-9/19 and later for the County Championships--I will have some suggestions and strategies for our team.
I'm looking forward to Saturday, I hope you are, too. Don't loose any sleep worring about practice. I will do that for everyone, OK!
Please remember to bring an agenda book with your great cross country spirit!
Coach Ellmore
It was the first time I ran the course. I ran with cross country spikes, which will be needed for sure. The course has a lot of roots, which made it technically difficult. A few mud puddles were observed but not used by me! There were some big hills. Even though I was running hard, I did come across one hill that I ended walking briskly up vs. running. If I were racing, I likely would have pushed myself. But for me it was a hard training run.
I finished in 24:55. Not great, but considering where I am in my triathlon training, I am pretty happy. As comparison, I ran a 25:25 5k at the Sprint Triathlon National Championships 2 weeks ago, where the run is the 3rd event after a 1/2 mi swim and 14 mi bike up and down a mountain road course.
So, when we get ready to race at South River, which will be twice this year again-9/19 and later for the County Championships--I will have some suggestions and strategies for our team.
I'm looking forward to Saturday, I hope you are, too. Don't loose any sleep worring about practice. I will do that for everyone, OK!
Please remember to bring an agenda book with your great cross country spirit!
Coach Ellmore
Sunday, August 10, 2008
Practice Starts August 16, 2008
Coach Ellmore will be at the track on Monday August 11th & Friday August 15th, 2008 from 6:30 to 7:30 PM and Friday to meet anyone interested in joining the cross country team.
If you will be starting on August 16, 2008 forms should be handed in to Mr. Gott on August 14, 2008 at Southern HS from 9 AM to noon. Forms are available on the web site.
We will start practice at 7 AM August 16, 2008 at the track. We will then have a second light practice, pool & dinner party at Coach Ellmore's house at 6 PM.
See below for additional information. Contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193 if you have additional questions..
If you will be starting on August 16, 2008 forms should be handed in to Mr. Gott on August 14, 2008 at Southern HS from 9 AM to noon. Forms are available on the web site.
We will start practice at 7 AM August 16, 2008 at the track. We will then have a second light practice, pool & dinner party at Coach Ellmore's house at 6 PM.
See below for additional information. Contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193 if you have additional questions..
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