A secret weapon for runners: Isometrics. Here’s a 15 minute isometric routine to feel better and run stronger. 🧵 1. Split Squat Iso

"Mastery is the best goal because the rich can’t buy it, the impatient can’t rush it, the privileged can’t inherit it, and nobody can steal it. You can only earn it through hard work. Mastery is the ultimate status." Derek Sivers

3 Stoic one-liners to help you overcome adversity: 1. “Misfortune tests brave men.” Seneca 2. “Excellence withers without an adversary.” Seneca 3. “If it’s humanly possible, you can do it too.” Marcus Aurelius

4 STAGES OF WHAT IT TAKES TO WIN CHAMPIONSHIPS #CultureWins 🏆

Girls talk: Use this FASTR x Wildwood handout to start conversations around REDs, Iron, Nutrition & Menstrual cycle. 1. Have girls read independently 2. Talk in groups about what they notice & can relate to. 3. Come together to share & ask questions. fastr.stanford.edu/education/fast…

Ryder James led the way for Mizzou as three Tigers finished in the top 25 💪 📊: bit.ly/4grrKZJ #MIZ 🐯

DGN XC with a 8th place team finish in the open girls race at the competitive Richard Spring XC Invitational. DGN Girls XC/TF DGN Athletic Department See this Instagram post by @runhawk_photos instagram.com/p/DAOfsMBpzxZ/…

Always a highlight of our season: the EPG XC+TF EPG Invite at the Furrow Farm! Fantastic course, great competition, and an atmosphere that is hard to put into words! We can’t wait to get wet, muddy, and COMPETE… and maybe enjoy a rock concert afterwards. #ROCKtober

Dare we say that cross country is fun?!? Thank you EPG XC+TF for hosting this incredible meet! #Rocktober

EPG XC+TF has beautiful sunsets, a BEAST of a course, & the best rock party awards ceremony! 600 athletes, 34 teams, 4 creek crossings… Coach Melick, volunteers, & vendors do it right! Shout out to Joe’s Pizza in Minonk for letting us take over (& even do some grad school work)

HOW BOUT THEM DUCKS 🦆 oregontf sweeps this week's #B1GXC Weekly Awards! 👀 🔗 bit.ly/4f97VoS

THIS IS HAPPENING... THIS IS HAPPENING!! REGISTER NOW itccca.com/itccca-clinic-…

Consistency compounds. Small steps repeated over time lead to big gains. Don't aim to be consistently great. Aim to be great at being consistent.

Congratulations to our very own Coach Quick on being inducted into the ITCCCA Hall of Fame! Well deserved honor to man with many visions that all came to fruition and impacted so many kids either through coaching, teaching or from racing Distance Night in Palatine over the years!

GOOD LUCK to all of the stellar IL athletes competing at the #XCSTATE2024 meet today!! #beyourBEST #ITCCCApromotes

Happy Saturday! Every Day is a Gift from God! Let’s make the best of today!

RUNAWAY! Nora Brady of @Heartland_XC wins the individual title in the Women’s 5k at the @NJCAAXC DII Championships in Richmond, VA. Brady – last year’s runner-up – clocked 17:34.6 to win by 42.8 seconds over Karen Kiratu of SCCNeb.

Boys McLean County (HOIC) Tournament Championship Final 🏀🏆 (Overtime) #2 EPG Boys Basketball -71 (Hayes-23, Meiss-20) #1 Tri Valley -69 (Stombaugh-32, Jensen-17, Kinsella-13) EPG wins an overtime thriller to take home the McLean County (HOIC) Tournament Championship

Oh yeah.

Vote for the Journal Star Sports Team of the Year ⏬ 🤼‍♂️ Washington Wrestling ⚾️ Eureka Hornets Baseball 🥎 Brimfield Lady Indians 🏃‍♀️ EPG XC+TF ⚽️ PND Women's Soccer pjstar.com/story/sports/h…