Zion Benton Preseason Cross Country Book

Zion Benton M en’s Cross Country 2011 official preseason book

ZBXC Captains 2011 Head Captains – Tim Athans and Trevor DuBois Assistant Captains – Philip Meyer and Eric Miller Job Description: Captains are lead members of the team who demonstrate the ethics and responsibility of a model ZBXC athlete.

Captains assist in recruitment of incoming freshmen by signing up athletes, encouraging others to join, and providing new members assistance in getting to practice.

Lead team in all stretches and workouts (not necessarily by being first in a workout), by ensuring that everyone does what is expected.

Provide rides to team members when necessary.

Seek to make all members of the team feel included.

Good captains are more interested in building a great TEAM rather than drawing attention to themselves.

Leaders exhibit intense commitment to doing what matters most for their TEAM, regardless of difficulties.

When things go wrong, leaders look inward as opposed to ascribing blame to external forces.

Leaders are: Respectful –Leaders support all team members by acknowledging their unique strengths and weaknesses.

Humble – Leaders lead by example but are not cocky and arrogant. Leaders must never ask anyone to do anything that they aren’t doing themselves.

Responsible – Leaders follow through on promises. They are dependable and reliable.

Trustworthy – Leaders are men of integrity. They keep team affairs within the team. They don’t gossip or slander other members of the team.

Communicators – Leaders explain their decisions and garner consensus for their actions. **** Past ZBXC Captains **** 2007 - Victor Reyes 2008 - Austin Sears 2009 - Keith Hamilton, Travis Sims 2010 - Christian Gordon, Noel Gonzalez 2011 - Tim Athans, Trevor DuBois

2011 Mission - To the top of the mountain!

This season, our team mantra will be “TO THE TOP OF THE MOUNTAIN!” As we all know, a cross country season is challenging and also incredibly rewarding. Currently, we are at the base of the mountain. Let’s engage in a climb TOGETHER and work towards that peak! We will put 100% into EVERYTHING we do. From stretches, to meetings, to workouts, and nutrition.

If a mountain climber was always worried about whether or not they would reach the peak or EVER looked down at how far they had come, they would NEVER make it! A good climber knows that they are only as good as the members of their expedition. If one climber falters, the entire group is at risk.

Climbers have to give their full attention to the next move and the next action.

If we can get a group of like minded individuals to operate as a unit, we are on our way! Let’s climb to the peak together! TEAM glory is far sweeter than any individual accolades! Let’s do this!

“Success is uncommon. Therefore, not to be enjoyed by the

S S e c t i o n a

common man. I’m looking for uncommon men.”

- Cal Stoll, University of Minnesota Football coach 1972 - 1978 This season we are embarking on our most strenuous, challenging, and rewarding adventure yet! We will persevere through hardships. We will experience joys more precious than anything in the world. Ultimately, we will grow as we’ve never grown before. Join us in the journey!

Welcome to the 2011 Cross Country campaign! You have made one of the best decisions you will ever make in deciding to do Cross Country. In order to be the best in October, though, we must begin training in June.

Distance training requires months of committed dedication. The picture above is of Busse Woods in Schaumburg, IL. It is the site of our IHSA Sectional Cross Country meet. We have NEVER qualified a team to IHSA Sectionals!

Until NOW! :) Let’s approach the coming season with the intention to make history.

Our summer program of training will commence on June 1st and run through September 1st. I have mileage goals for each of you. For our incoming freshmen and first year runners - we will run 300 miles this summer. I realize how far this seems, especially to those of you who are new to running. Here’s what I can guarantee to you, though, if you complete this task. 1) A free t-shirt :) 2) Increased endurance and speed, 3) New Friends, 4) A tan. :) Cross Country is a unique sport in that you can make a Varsity level impact during your Freshman year if you put in the time and effort. Help make this the best Cross Country team Zion Benton has ever had!

Veterans - Run 700 - 1000 miles this summer. Those of you who have run for more than one year are up to this challenge. To maintain injury free training, we will be incorporating some hill and grass running to develop total lower leg strength. We will also be utilizing weight training to further evolve as total athletes. If you are ready to lead our team, we can go as far as you can imagine! Let’s take ZBXC to the next level this year!

I have three questions for you, as we begin this season. If we can all answer yes to each one, we will have something very special. 1) Are you committed to excellence? Because I’m committed to excellence. 2) Can I trust you? Because you can trust me. 3) Do you care about me? Because I LOVE you.

Sincerely, Coach McPherson

l s 2011 Mileage Men Varsity Mileage Goal - 700 Miles Freshmen and New Runners Goal - 300 Miles Summer training lays the foundation for a successful cross country season. To be a top runner, distance running requires 365 days per year commitment. Consistency is vital to perform at your peak level. This summer, we are going to train consistently and we are going to enjoy ourselves while doing it! Last summer, our team had Noel Gonzalez at 700+ miles, Trevor DuBois, Tim Athans, Christian Gordon, Philip Meyer, and Eric Miller at 500+ miles, and a plethora of guys at 300+.

This summer, in order to take our team to the next level, we must take our training to the next level. I am challenging all returning runners to shoot for at least 700 miles this summer and a select few to shoot for over 1000 miles. TLast summer, Lake Zurich had 14 boys over 400 miles with 9 over 690 miles. This dedication resulted in a second place finish at state. Of those 14, 6 were Sophomores. You don’t have to be an upperclassman to shoot for high mileage! Let’s ATTACK this summer!

The two most important principles this summer are: Consistency and Health. Let’s maintain each of these traits as we SEEK GREATNESS this summer! It is no longer OK to be mediocre, we are shooting for EXCELLENCE!

Training Log Summer 2011 Please log all of your mileage for the summer on this calendar. This will be your record keeping for the mileage clubs. There will be shirts for both mileage clubs! June 1st - September 1st. You will submit them on September 1st.

New Runners - 300 Miles Varsity Mileage Club - 700 Miles ◄ May~ June 2011 ~July ►SunMonTueWed ThuFriSat1 First Day of Summer Training

23456 First day of Endurance Camp - 7am 78 910 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 Oshkosh27 Oshkosh28 Oshkosh29 Oshkosh30

Notes:

Training Log Summer 2011 ◄ June~

July 2011 ~August ►SunMonTueWed ThuFriSat1

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Bee Linked 5k31

Notes:

Training Log Summer 2011

◄ July~

August 2011 ~September ►SunMonTueWed ThuFriSat1

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Pre Season Time Trial21

22 23 24 25 26 27 28 29 30 31 Notes:

Second Annual Oshkosh Trip 2011 From June 26th - June 29th, we will be taking our second annual trip to the University of Wisconsin - Oshkosh! The top 10 Boys and top 10 Girls will be invited to attend this incredible experience. This trip is one of the most important things we do all summer, because it solidifies the dynamics on our team and gives us an opportunity to train hard and have an absolute blast!

The cost for the trip is $50 and this fee includes transportation to Oshkosh, lodging for three nights, and all meals provided by the university cafeteria.

We will give you more information on this trip as it approaches. BUT! If you want to be there, make sure you train hard during the first month of the season and get in that top 10!!!

Zion-Benton Cross Country 2011 Welcome to ZBXC 2011! Congratulations on making the choice to be part of special group of committed studentathletes. In order to have a successful season, please read and understand this important team document.

Team Rules: Choose to be on time and prepared for school, class, practice and meets…every single day—please take care of you class work and ask for help if necessary. Missing school, a class, practices or meets will result in missing future competitions or being removed from the team. Stay off the eligibility list because study sessions must be completed before school.

Choose to be a good person, student and teammate—get caught doing the right thing: be respectful to your peers, teachers, coaches and competitors, even if no one is watching. Absolutely no drinking, smoking, or using drugs, and no using electronic devices in an improper way (inappropriate texts, pictures on Facebook, etc.). Feel free to use your coaches as an excuse to avoid these problems.

Choose to make a commitment to yourself and your team to be the best runner you can be—prioritize so that you can give your all at practice and meets. Set high expectations for yourself and your teammates.

Choose “Safety First!”—run in groups, use sidewalks when possible, run facing traffic, and look out for your teammates so that we can continue to go off campus for practice.

General Information about the team: Practices We practice after school, Monday-Friday from 3:00-5:15 pm, rain or shine.

There will be some Saturday practices—TBA On School Improvement Days (12:40—Wednesdays), we will practice at 3:00.

On shortened days (12:51 or 1:51—usually Thursdays and Fridays), we will practice right after school.

If you have a valid reason to miss practice, it is your responsibility to communicate that to your coach prior to the absence.

Conditioning & Health You must be able to run three miles without stopping before you can race.

You need to get plenty of sleep each night, especially two days before races.

You need to eat early and often. Be sure to hit all of the food groups daily.

Try to make your plate as colorful as possible Runners need at least 2500-3500 calories a day (you will burn over 800 in an easy practice) Drink plenty of water throughout the day and bring a water bottle to practice Bring a good snack for immediately after practice to help your recovery protein and carbs: PB&J, nutrition bars, chocolate milk, etc.

Gear Good running shoes can help prevent injury and should last one season (300-500 miles) Pick a comfortable training shoe—not a cute shoe!

Runners Edge in Libertyville offers specialized fittings for your foot/running style Rogan’s offers a wide variety of shoes if you already know what you are looking for Each of these stores will give a team discount—ask!

Spikes are for racing only and are optional (but helpful) A good pair of spikes can last all through high school if your foot does not grow Be sure to purchase distance or XC spikes (more cushion than sprinting/jumping spikes) Good socks can prevent blisters and protect feet Avoid cotton! Look for “moisture wicking” technology

Lock your belongings EVERY DAY in the locker room. There have been some significant theft issues recently, so please protect your gear.

4. Meets and Invitationals Look for sales—most brands the same protection There’s no bench in Cross Country, sooffer everyone competes in and attends all meets on the schedule.

Lock your belongings EVERY DAY in the locker room.

There have Home meets are at Van Patten Woods on 173 and 41—Shelter B. been some significant theft issues recently, so please protect Weekday racesyour startgear. around 4:45; Saturday races start around 8:00 am.

Saturday Invitationals are longer meets where athletes compete in different class races.

4. Meets and Invitationals runner what time s/he will compete.

There’sAsk no your bench in Cross Country, so everyone competes in and attends all meets on the schedule.

Only IHSA-sanctioned meets (races on our team schedule) are permitted during the season Home meets are at Van Patten Woods on 173 and 41—Shelter B. No road races, etc—it can jeopardize your eligibility for the season.

Weekday races start around 4:45; Saturday races start around 8:00 am.

Check in the Athletic Handbook ormeets our team websites forcompete directions meets. class races.

Saturday Invitationals are longer where athletes in to different AthletesAsk must riderunner the bus to and If you absolutely must take an athlete home by car, you must your what timefrom s/hemeets. will compete. have a signed letter from the Athletic Director in advance.

Only IHSA-sanctioned meets (races on our team schedule) are permitted during the season Bring theNo following to meets: shoes,your spikes, extra clothes, road races, etc—it uniform, can jeopardize eligibility for the healthy season. snacks and water or Gatorade, homework.

Be careful about or bringing valuables!

Check in the Athletic Handbook our team websites for directions to meets.

Once you are at the meet, turn your cell phone and be in themust moment.

Mentally your Athletes must ride the bus to and from meets. OFF, If you absolutely take an athleteprepare home byfor car, you must competition, yourthe teammates, and observe the races with a keen eye—you can become a better have a signedcheer letterfor from Athletic Director in advance. runner by watching others!uniform, shoes, spikes, extra clothes, healthy snacks and water or Gatorade, Bring the following to meets: homework. Be careful about bringing valuables!

5. Uniforms Once you at the meet, turn your phone OFF, and be in the moment.

Mentally prepare forseason your or You will beare issued a singlet, shorts andcell a warm-up; you must return them at the conclusion of the competition, cheer for your teammates, and observe the races with a keen eye—you can become a risk paying a fine. better runnerto bywear watching others!

You are expected ZB Gear to all competitions—let’s look like a team! case of cold conditions, you are permitted to wear a solid colored “base layer” under your uniform.

5. In Uniforms It be cannot have any writing, team must allmust wearreturn the same color.

You will issued a singlet, shortsand andthe a warm-up; you them at the conclusion of the season or Please take good care of these items throughout the season (soap!) risk paying a fine.

You are expected to wear ZB Gear to all competitions—let’s look like a team!

6. Letters Scoring In caseand of cold conditions, you are permitted to wear a solid colored “base layer” under your uniform.

Varsity consists ofhave the top individuals who are committed to the team goals.

It cannot anyseven writing, and the team must all wear the same color.

InPlease a race, the first five finishers for the team count in the team scoring.

Their individual places are added up take good care of these items throughout the season (soap!) to create the team score (lowest score wins). The sixth and seventh runners are “pushers;” they can “pushand up”Scoring the score of another team should they finish ahead of a top five runner from another school.

6. Letters Varsity consists of the top seven individuals who are committed to the team goals.

In ado race, first fiveto finishers forus thewith teamany count in the team scoring. Their individual added up Please notthe hesitate contact questions or concerns.

Let’s have aplaces greatare season! to create the team score (lowest score wins). The sixth and seventh runners are “pushers;” they can “push up” the score of another team should they finish ahead of a top five runner from another school.

Coach Jay Bee Davis Coach Chris Di Grazia Coach Nate McPherson davisja@zbths.org digrazic@zbths.org mcphersn@ntzb.org Please731-9401 do not hesitate to contact us with any questions or concerns. have a great season!

(847) (847) 731-9371 (224)Let’s 558-9865 Coach Jay Bee Davis Coachcheck Chris us Di out Grazia Coach Nate McPherson For more information, on the web: www.zbxc.org and davisja@zbths.org digrazic@zbths.org mcphersn@ntzb.org http://web.me.com/christinedigrazia/www.zbdc.org/Home.html (847) 731-9401 (847) 731-9371 (224) 558-9865 For more information, check us out on the web: www.zbxc.org and http://web.me.com/christinedigrazia/www.zbdc.org/Home.html

ZION BENTON CROSS COUNTRY - MOTIVATIONS FOR LIFE We don’t want excuses, we want results Nothing is successful until it is accomplished.

Loyalty – if you work for a man, in heaven’s name, work for him, speak well of him and stand by the institution he represents.

It is so easy for all of us to more or less justify our own inefficiencies by criticizing others.

The first characteristic a boy must have is a tremendous desire to excel. He must have the belief and desire to do something better than anyone else – to be the best who ever lived.

It is very easy to be ordinary, but it takes courage to excel, and we must excel.

Nothing great was ever achieved without enthusiasm.

A winner never quits and a quitter never wins.

He who knows and knows he knows, is wise – follow him.

It is better to wear out than rust out.

Genius is one percent inspiration and ninety nice percent perspiration.

Give me a team of men who hate to lose, and I’ll give you a winner.

Associate yourself with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company.

Have ideals and live them.

Many narrow-chested, spindly-legged runners who are built of wire and possess real fire are greater runners than the perfect physical specimens.

Strong men criticize themselves.

When you’re through improving, you’re through.

A good competitor never underestimates his opponent.

There is no defense for the unexpected.

A runner may be more clever than one, but no more clever than all.

The cheers of athletic contests soon pass away, but sincere friendships live forever.

Knowledge makes for confidence.

If you did your best, then you won.

The team that won’t be beaten can’t be beaten.

Persistent people begin and succeed where others fail.

Give the game the best you have and the best will come back to you.

Think.

Mediocrity is excellence to the mediocre.

The right angle to approach any problem is the try-angle.

We are never so good or so bad as we imagine.

The boy who never is criticized is the one who should worry.

Anything green grows; even athletes.

What you eat today runs, hits and throws tomorrow.

No price is too high to pay for a good reputation.

Nature gives us talent but it is for man to make it work.

If it is worth doing at all, it is worth doing well.

Hard work can be fun.

Sleep is a priceless treasure.

A job poorly done stands as a witness against the man who did it.

Doing a thing nearly right and doing it exactly right is usually the difference between success and failure.

Sow early and you will reap early.

A team is only as strong as its weakest runner.

You don’t put morale on like a coat. You build it day by day.

Fight fairly but furiously.

We will for Zion Benton High School.

Don’t tell me how good you are – let me find out.

When a boy does make a mistake he should feel it is a kind of a tragedy.

more endurance; but he should not be your superior in team spirit, fight, determination, ambition, and character.

Keep on your toes and you won’t get caught flat-footed.

Don’t tell me how you are – let me big findtoout.

If what you didgood yesterday still looks you today, then you haven’t done much today.

When a boy does make a mistake he should feel a kind of we a tragedy.

It is not so much what we know as how well it weisuse what know.

A fellow teammate mayhave be faster than you. Hegreat. may have more skill, and he might be stronger and have more The infinitely little a pride infinitely endurance; butconstitution he should not be your superior in team spirit, fight, determination, ambition, and It requires a strong to withstand repeated attacks of prosperity. character.

I believe the first test of a truly great man is his humility.

KeepI desire on your and you won’t get caught flat-footed. so that if at the end, when I come to lay down the totoes conduct the affairs of this administration If what reins you did yesterday stilllost looks big other to youfriend today,on then youIhaven’t today. of power, I have every earth, shall atdone leastmuch have one friend left, and that It is notfriend so much what we know as how well we use what we know. shall be down inside of me.

TheMonuments! infinitely little haveare a pride What they?infinitely The very great. pyramids have forgotten their builders, or to whom they were It requires a strong constitution to withstand repeated attacks prosperity. dedicated. Deeds, not stones, are the true monuments ofof the great.

I believe the first test of a bones truly great man his humility.

It is defeat that turns to flint, it isisdefeat that turns muscle to gristle, it is defeat that makes men I desire invincible. to conduct the affairs of this administration so that if at the end, when I come to lay down the reins of power, consideration I have lost every otherstand friend I shall at leastyour haveduty. one friend left, and that friend shall No personal should inon theearth, way of performing be down of me.

Imitation is theinside sincerest form of flattery.

Monuments!

What are they? veryopportunity. pyramids have forgotten their builders, or to whom they were dedicated.

Luck is when preparationThe meats Deeds, not stones, the can truebestow monuments of the great. hero” would be to live for the things for The greatest honor this are nation upon the “unknown It is defeat that turns bones to flint, it is defeat that turns muscle to gristle, it is defeat that makes men which he died.

Wheninvincible. you get kicked from the rear, it means you are in front.

No personal consideration should stand in him the way of performing your When a man feels that the world owes a living, he is usually tooduty. lazy to collect it.

Imitation thecall sincerest form of flattery.

When is you on a thoroughbred, he gives you all the speed, heart and sinew in him. When you call on a Luck is when preparation jackass, he kicks. meats opportunity.

TheThe greatest this nation can bestow upon the “unknown hero” would be to live for the things for which teamhonor that makes the fewer mistakes wins. he died.

If a break goes against you, turn on the steam.

When you get kicked from rear, itsays, means you are front.

“Fight on, my men,” Sirthe Andrews “A little I’min hurt, but yet not slaine; I’ll but lye downe and bleede When aawhile, man feels that the world owes him a living, he is usually lazy to collect it. and then I’ll raise and fight againe.” –Sir Andrew too Barton When you callis on thoroughbred, givesbeats you all the speed, and sinew in him. When you call on a Winning notaeverything, but he it sure anything thatheart comes in second. jackass, he kicks.

You can soon determine the caliber of a man by ascertaining the amount of opposition it takes to The team that makes the fewer mistakes wins. discourage him.

If a break goes against you, turn on The rest of your days depend on the the steam. rest of your nights.

“Fight my men,” Sir the Andrews “A little I’m hurt, but yet not slaine; I’ll but lye downe and bleede awhile, Theon, harder I work, luckiersays, I get. andvictory then I’ll raisekissing and fight –Sir Andrew Barton A moral is like youragaine.” sister.  Winning is not everything, but it sure beats anything that comes in second.

If better is even possible, good is not enough.

You Success can soonis determine the caliber of a man by ascertaining the amount of opposition it takes to discourage the result of hard work and honest effort. him.

Be a champion in practice, that’s where champions are made.

TheThe restAll-American of your days depend on therunner rest of is your and All-State thenights. one who can run until he is dead tired, then he can run The harder someI work, more. the luckier I get.

A moral is like kissing yourcapable sister.  Don’tvictory save yourself – we have boys to replace you.

If better eventhing possible, is notguys” enough.

It’s aisfunny thatgood the “wise always seem to be working for the “dumb guys”.

Success is count the result of hard workthe anddays honest effort.

Don’t the days – make count.

Be aWhen champion in practice, that’sgive where areahead, made.don’t let up. you are behind, don’t up; champions when you are TheAAll-American and All-State runner is the one who can run until he is dead tired, then he can run some more. house divided will fall, let’s all pull together.

Don’t save yourself werecovery have capable boys todepends replaceayou.

The daily degree– of from injury lot on the fierce desire of the individual to fight on It’s a funny thing that the “wise guys” always seem to be working for the “dumb guys”. and get well.

Don’t count the of days makewhat the days You get out any–sport you count. put into it.

When you are behind, don’t give up; when you are ahead, don’t let up.

Give 100% all of the time.

A house dividedtowill fall, let’s all pull It is better have fought and losttogether. than to never have fought at all.

TheRun dailyhard, degree of recovery from injury depends run tough, run rough, but run clean.a lot on the fierce desire of the individual to fight on and get well.

Success is measure in what the team accomplished, not how you look.

You The get out of what you to putmake into it. day ofany the sport meet is the day good. The day after is too late.

GiveWe 100% alltaste of the time. must our own words as they go out, as taste food that goes in.

There are only three things in life that you can NEVER get back – Opportunities, spoken words, and time.

Think like men of action – act like men of thought.

Go into a meet believing you are going to do your best – then do it.

Champions are MADE – not born!

Don’t get beat – it’s an awful feeling.

Defeat is your punishment. in your willhave takefought an interest It is Take betteran tointerest have fought andteammates, lost than tothey never at all.in you.

The more honor and respect among runners, the greater the team.

Run hard, run tough, run rough, but run clean.

Theisbest runners be accomplished, best runners. not how you look.

Success measure in help whatothers; the team Leadership is accepting responsibility.

The day of the meet is the day to make good. The day after is too late.

Why taste gripe?our FIGHT! We must own words as they go out, as taste food that goes in.

If you don’tthree run to win, why There are only things in lifekeep thatrunning? you can NEVER get back – Opportunities, spoken words, and time.

Don’t failure get you BabeofRuth struck out 1300 times.

Think like let men of action – actdown. like men thought.

Opponents will comeyou nearer doing to their if you are doing Go into a meet believing are going do worst your best – then do it. your best.

In unionare there is strength.

Champions MADE – not born!

Were to befor a champion?

WORK. There isn’tyou anymeant substitute a boy who Then will practice.

Enter the meet and leave the same way.

Don’t get beat – it’s aangentleman awful feeling.

Fight everypunishment. second of every minute of every race.

Defeat is your your own don’t defeat TakeRun an interest inbest yourrace, teammates, they yourself. will take an interest in you. your goals high.

If you aim for the gutter that’s where you’ll end up.

The Set more honor and respect among runners, the greater the team. your own breaks being alert to opponent’s mistakes.

The You bestmake runners help others; beby best runners.

Obey training rules for condition, race rules for honor and respect.

Leadership is accepting responsibility. on what you’re doing – then you won’t have time to tense up and worry.

WhyConcentrate gripe? FIGHT! Confidence, like disease, is contagious.

If you don’t run to win, why keep running?

Act a heel teammates andstruck you’ll out get walked on.

Don’t letlike failure gettoward you down.

Babe Ruth 1300 times.

Every boy more talent thantheir he will everif develop.

Opponents willhas come nearer doing worst you are doing your best.

Can you travel at top speed at the close of the race?

In union there is strength. are ordinary people – with determination WereLeaders you meant to be a champion?

Thenextraordinary WORK. Hustle is thea only indispensible quality of a champion.

Enter the meet gentleman and leave the same way. be habit forming – let’s not get into the habit.

FightLosing every can second of every minute of every race. ofrace, a runner things don’t go to suit him.

Run The yourreal owntest best don’tcomes defeatwhen yourself.

Crossgoals Country funaim when – run to win.

Set your high.isIfnoyou foryou the lose gutter that’s where you’ll end up.

There your is no own secret to success – it’salert just to DIG, DIG, DIG.mistakes.

You make breaks by being opponent’s opponent not be speedy, but hefor went by and you when you were asleep.

ObeyYour training rules may for condition, race rules honor respect.

It’s the size of theyou’re fight indoing the man, notyou thewon’t size of the time man to in tense the fight Concentrate on what – then have up and worry.

Behind all – aisgreat desire to win.

Confidence, likeupsets disease, contagious.

An optimist: “ A man fell from and a hotel roof, fromon. each window bar he shouted to his friends above, Act like a heel toward teammates you’ll getand walked ‘I’m doing alright far.”he will ever develop.

Every boy has more talentso than Egotism is an anesthetic to relieve the pain of being a fool.

Can you travel at top speed atprovided the closeby ofnature the race?

A person’s real size is determined by the size ofdetermination the thing it takes to get his goat.

Leaders are ordinary people – with extraordinary One good idea put into action is worth a volume Hustle is the only indispensible quality of a champion.stored away in daydreams.

Courtesy a habit with real sportsmen.

Losing can beishabit forming – let’s not get into the habit.

What is an ideal without a life? is adon’t life without anhim. ideal?

The real test of a runner comes whenWhat things go to suit If youCountry would be runner, live a cross country climate.

Cross is anogreat fun when youyou losemust – run toin win.

There is no secret to success – it’s just DIG, DIG, DIG. Your opponent may not be speedy, but he went by you when you were asleep.

It’s the size of the fight in the man, not the size of the man in the fight Behind all upsets – a great desire to win.

An optimist: “ A man fell from a hotel roof, and from each window bar he shouted to his friends above, ‘I’m doing alright so far.”

Egotism is an anesthetic provided by nature to relieve the pain of being a fool.

A person’s real size is determined by the size of the thing it takes to get his goat.

One good idea put into action is worth a volume stored away in daydreams.

Courtesy is a habit with real sportsmen.

What is an ideal without a life? What is a life without an ideal?

If you would be a great runner, you must live in a cross country climate. 

CHAPTER 15: SELFLESS - Suggested Reading by Christian Gordon - Class of 2011 - Captain ZBXC There Is No I in Team This chapter begins with the story of an amazing man named Philip Toosey, who joined the British Territorial Army in 1927 because he wanted to develop aspects of himself other than his career in banking and commodities trading. In 1939, when war broke out in Europe, now Major Toosey and his unit were called to active service, fighting first in France, then fight to defend Singapore from the Japanese. When it was obvious that the British would have to surrender Singapore, he was ordered to leave his men and ship out, so that his expertise could be used elsewhere. Toosey, as a Territorial rather than a regular army officer, was allowed to refuse on that ground. He knew that leaving his men would have a demoralizing effect on them, and he chose to stay with them. In 1942, he became a Japanese prisoner, alone with the rest of his men. They were assigned to a POW camp near the Kwae River.

There he was given an assignment by the Japanese to build first a wooden and then steel and concrete bridges across the river. Although he wanted to refuse the assignment, Toosey knew that the reprisals would be "immediate, physical, and severe." Facing this terrible reality, he chose to ask his fellow prisoners to do as their captors asked. But Toosey "risked his life daily by standing up for his men and arguing for increased rations, regular working house, and a day off each week." In taking responsibility as he did, though, he suffered regular beatings, and other tortures, yet he caused the Japanese to improve conditions for the prisoners. In ten months, the Japanese had their bridges, and only nine prisoners lost their lives in the process. Later, as the commander of a POW camp hospital, Toosey showed the same courage and selflessness in serving the men in his care. The men were always his first concern, and he took responsibility for infractions whenever possible.

When the war ended, he traveled over three hundred miles to find the scattered men of his regiment and to determine that they were safe. After a three weeks vacation, he resumed his prewar work at the merchant bank Barings.

Fleshing It Out Poet W. H. Auden said, "We're here on earth to do good for others. What the others are here for, I don't know." Putting others ahead of ourselves isn't easy, but it is the way to progress.

1. Be Generous St. Francis of Assissi stated, "All getting separates you from others, all giving unites to others."

Maxwell says, "The heart of selflessness is generosity." A team whose members act by these rules will succeed.

2. Display Loyalty Just as Colonel Toosey was loyal to his men, they repaid him in kind. Loyalty not only fosters loyalty, it fosters unity, and unity breeds team success.

3. Value Interd epend ence Over Ind epend ence In this country, we tend to value independence because it often brings with it innovation, diligence, and a sense of justice. But too much independence can result in selfishness and self-centeredness.

Reflecting On It What kind of team player are you? Do you put others ahead of yourself? Do you celebrate the success of others when they are in the limelight? If you are bumped off the starting line-up, how do handle it?

Bringing It Home Promote someone other than yourself. If you are in the habit of often talking about your own

Practice saying positive things about the actions and qualities of other, especially to your superiors, family and close friends.

Bringing It Home Promote someone other thana yourself.

If you are inLet theothers habit of Take a subordinate role. For day, be the servant. gooften first. talking Be the about one your own successes, turn that praises on someone else for a few weeks. who serves for a week and see if your attitude changes.

Practice saying positive things about thetoactions qualities of others other, especially to your superiors, Give secretly.

Think about why you give others.and "If you give to on family andwithout close friends. your team their knowing it, they cannot repay you." This may be a radical idea for some, but everyone should try it just to see how good it Take a subordinate role. For a day, be the servant. Let others go first. Be the one who serves for a feels. week and see if your attitude changes.

Daily Take-Away Givechapter secretly.

Think about why you givestory to others. you givemassacre to others back on your The ends with a sad and funny about"If a football in team without their knowing it, they cannot repay you." maysnapped, be a radical for some, but everyone should try it 1916.

Near the end of the game the This ball was butidea the quarterback just to see how good it feels. fumbled it and he cried out to the others, "Pick it up! Pick it up!" The fullback, tired of being slammed to the ground by the opponents, yelled back to the Daily Take-Away quarterback, "Pick it up yourself - you dropped it." That team lost the 222 to 0.

The chapter ends with a sad andfor funny story about a football massacre back in 1916. Near the end of To be on the winning team, look opportunities to pick up the ball if someone the game ballquietly was snapped, but the quarterback fumbled it and he cried out to the others, "Pick it fumbles . .the . and hand it back to them. up! Pick it up!" The fullback, tired of being slammed to the ground by the opponents, yelled back to the quarterback, "Pick it up yourself - you dropped it." That team lost the 222 to 0. To be on the winningRambin, team, look for opportunities to pick Coordinator up the ball if someone fumbles . . . and quietly hand it Phyllis School of the 21st Century back to them.

Cedar Ridge School District (Newark), Newark, AR Phyllis Rambin, School of the 21st Century Coordinator Cedar Ridge School District (Newark), Newark, AR --------------------------------------------------------------------------------------------------------------------------------------

The Flight of the Bumble BEE! According to the greatest minds of science, it cannot fly. Its wings aren't big enough. Aerodynamics says it is impossible. The biggest computers in the world all come to the same conclusion, it can't fly. But what does the bumblebee do? It ignores the great minds, the skeptics, the computers... and it just goes ahead and flies!!!!

GO BEES!!!!!!

The Star Thrower There was a man who was walking along a sandy beach where thousands of starfish had been washed up on the shore. He noticed a boy picking the starfish one by one and throwing them back into the ocean. The man observed the boy for a few minutes and then asked what he was doing. The boy replied that he was returning the starfish to the sea, otherwise they would die.

The man asked how saving a few, when so many were doomed, would make any difference whatsoever? The boy picked up a starfish and threw it back into the ocean and said "Made a difference to that one..."

The man left the boy and went home, deep in thought of what the boy had said. He soon returned to the beach and spent the rest of the day helping the boy throw starfish in to the sea....

Who will YOU make a d ifference for tod ay?

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Your ATTITUDE creates your REALITY! Zion Benton Cross Country =

P M A

ositive

ental

ttitude

Words to Live By! - Zion Benton Distance Crew Adapted from a list created by Harry Schneider – Centereach High School, New York Compliment three people every day.

Watch a sunrise at least once a year.

Have a firm handshake.

Look people in the eye.

Say “Thank You” a lot.

Listen to your favorite music all alone every week.

Sing along with songs that you like.

Stand at attention and put your had over your heart when singing the National Anthem.

Be the first to say “hello”.

Return all things you borrow.

Treat everyone you meet like you want to be treated.

Keep secrets.

Never give up on anyone.

Remember that miracles happen every day.

Show respect for your teachers, the police, and for your elders.

Don’t waste time learning the “tricks of the trade”; instead, learn the trade.

Control your temper.

Put the cap back on the toothpaste.

Take out the garbage without being told.

Smile a lot. Smile at one person at least once each hour for a day.

Take responsibility for every thing that you do, or fail to do.

Accept a compliment with a simple “thank you”.

Live so that when others think of integrity, fairness, and kindness, they think of you.

Use your sense of humor to amuse, not abuse.

Dot your “i’s” and cross your “t’s”.

Be brave; even if you’re not, pretend to be, because no one can tell the difference.

Don’t take good health and your body for granted.

Don’t mess with drugs, alcohol, or smoking; enjoying life will give you everything the drugs could give you.

Avoid sarcastic remarks.

Earn trust, and learn to trust Refill ice cube trays.

Choose your friends carefully; you will influence each other greatly.

Make it a habit to do nice things for people who’ll never find out.

Don’t miss late.

Think big thoughts, but relish small pleasures.

Never cheat.

Learn CPR. Learn to listen; opportunity sometimes knocks very softly.

Know how to tie a tie.

Remember people’s names.

When people are relating an important even that happened to them, don’t try to top them with a story of your own; let them have the stage.

Be on time.

Never deprive someone of hope; it might be all they have.

Strive for excellence, not perfection.

Avoid negative people.

Be neat.

Realize that the person with big dreams is more powerful than one with all the facts.

Be kinder than necessary.

Give people a second chance, but not a third.

Never take action when you’re angry.

Battle against prejudice or discrimination wherever you find it.

Ask Why Measure people by the size of their heart.

Become the most positive and enthusiastic person you know.

Nevergood takeposture. action when you’re angry.

Have Battleaagainst prejudice orand discrimination Enter room with purpose confidence. wherever you find it.

Let people what you standemotional for, and what stand for.

Don’t forget,know a person’s greatest needyou is towon’t feel appreciated.

Ask Why Show respect for all living things.

Measure Loosen up,people relax. by the size of their heart.

Becomeyourself the mosttopositive and enthusiastic person you know.

Commit constant self improvement.

Have good that posture.

Remember being a good loser is different than not caring about losing.

Entermajor a room purpose Don’t inwith minor things.and confidence.

Don’t forget, a person’s emotional need is to feel appreciated.

Praise in public, criticizegreatest in private.

Show someone respect for all living When hugs you, letthings. him or her be the first to let go.

Loosen up,good relax.manners matter.

Know that Commit to constant self improvement.

Keep youryourself promises; promise and deliver.

Remember that being good loser is different than not caring about losing.

Save some money eachaweek.

Don’t major in you minor things.

Recognize that only have one chance to make a first impression.

Praise intradition. public, criticize in private.

Respect Whenout someone hugs you, let him oryourself. her be the first to let go.

Hang with people smarter than Know that agood manners matter. before you arrived.

Be modest; lot was accomplished Keep and deliver.

Lie onyour yourpromises; back and promise watch the clouds or the stars.

Save some that money each week.

Remember overnight success takes about three years.

Recognize that you only better have one chance to make Leave everything a little than you found it. a first impression.

Respect Think of tradition. what you would change in yourself, and then change it.

Hang out with Realize how youpeople affect smarter others. than yourself.

Be modest; a lot was before you people’s arrived. point of view.

Practice empathy; tryaccomplished to see things from other Lie oncriticize your back and watch Never others’ family.the clouds or the stars.

Remember that overnight success takes about years.

Don’t say you don’t have enough time; you havethree exactly the same number of hours as the rest of us do.

Leave everything a littledo better youdon’t found it. to do.

Remember that winners whatthan losers want Think of what youan would change in yourself, and then change it.

Live your life with exclamation, not an explanation.

Realize how you affect others.

Live so that when you look back on your life, you’ll regret the things you didn’t do more than those you did.

Practice empathy; try to seeto things from other point of view.

Never waste an opportunity tell someone youpeople’s love them.

Never criticize others’ family.

Keep a dictionary on your desk at home.

Don’t eat say the youlast don’t have enough time; you have exactly the same number of hours as the rest of us do.

Never cookie.

Remember thatacknowledge winners do what losers want to do.

Be grateful and those who don’t help you.

Live your lifeofwith exclamation, an explanation.

Take charge youran attitude.

Don’t not let someone else choose it for you.

Liveattention so that when you look back on your life, you’ll regret the things you didn’t do more than those you did.

Pay to details.

Never waste an opportunity to tell someone you love them.

Be a self-starter.

Keep a dictionary Pay your fair share.on your desk at home.

Never eat the last cookie.

Remain curious about your ability.

Be grateful Don’t litter. and acknowledge those who help you.

Take charge of your attitude.

Don’tapologize let someone choose it for you.

Don’t flaunt your success, but don’t forelse it either.

Pay attention to details.

Don’t procrastinate; do it now.

Be a self-starter.

Waste no opportunities, because they can never be regained.

Pay yoursomeone’s fair share.hero.

Become Remain curious about your ability.

Remember that quitters never win and winners never quit.

Don’t litter.

Believe that the future belongs to those who prepare for it.

Don’t flaunt your success, but don’tand apologize for it either.

Assure success through persistence determination!

Don’t procrastinate; do it now.

Waste no opportunities, because they can never be regained.

Become someone’s hero.

Remember that quitters never win and winners never quit.

Believe that the future belongs to those who prepare for it.

Assure success through persistence and determination!

Zion Benton Cross Country ‘All Time Greats!’

***Notice the team avg. improvement year to year!***

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Pre – Season Time Trial at Van Patten Woods – 5k 80 degrees and Sunny 8/19/10

Name Noel Gonzalez Philip Meyer Andrew Ntim Tim Athans Trevor DuBois Mike Beem Christian Gordon Nick Kremer Isaac Murray Prentiss Grant John Ellis Trell Walker Derek Nystrom Sean Zatz Reece Johnson

17:19 18:18 18:27 18:49 19:18 19:54 20:45 20:47 21:24 22:13 26:29 26:29 26:30 27:01 37:16 37:45Year

At Zion, we run for HONOR. We run for those who have run before us and those who will run after us. We are part of a TRADITION. Leave the ZBXC PROGRAM better than you found it.

Sr So Fr Jr Jr Sr Sr Fr Fr Sr So Sr So Jr So SoDiff from 9/14/09 +27 -17 +36 -24 +1:32 -53