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Training

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The summer is about building your miles up, but doing some faster, hard workouts won’t hurt you either. Runners should be able to do strides just as fast as your races in track. Doing five strides for two hundred meters on your first day back should be just as easy as doing them three times a week during the track season. Runners don’t necessarily have to do an intense hard work out during the summer, but they should be able to keep the leg speed you built up in track. Summer is the foundation of running. It’s where you can make or break yourself. Summers shouldn't just be putting miles on, but also be working on your flexibility and abs.

Summer shouldn't be filled with consistent hard workouts. A Fartlek at threshold pace, for 2 minutes and then three minute jog for five or six miles. Doing hard workouts like that once or twice a week would be more than enough to keep you in shape. Doing a summer 5K with no training isn't going to go as well, as if you would have been running and prepared your lungs and heart.

Long runs and slowly building up your miles every week are important things to do in the summer. These build your stamina and endurance. They also train your legs to keep going when tired. Try to get in the habit of doing a weekly long run. Starting at eight to nine miles and by the end of summer making it between thirteen and fifteen. Long runs should be a nice, relaxed pace for the majority of the run. The last one or two miles try to raise the tempo some. This will train your legs to go faster at the end of the race even when they’re tired.

When it comes close to the start of the season runners should be able to do a list of things. They should be able to run a solid long run a week. Another thing is being able to keep the mileage and long runs maintained through the first couple weeks of the season. Try starting to do more hard workouts that will prepare you to run your fastest at the end of the season (Johnson).

Training

Training

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“Obsa Ali wins the race with only one shoe! This is amazing!” That’s what I heard at the state cross country meet last year at the end of the class AA race. Obsa Ali didn’t just show up and win. He had intense training and put the right things into his body. He never just expected it to happen. To achieve something nearly as great as a state title it starts with hard work, proper training, and good nutrition. With these three concepts you can achieve everything you’re capable of.

Hard Work comes from the motivation to make yourself better and to be the best. The way to achieve this in cross country is the summer. The off season running is a huge part in a runner’s training. Even though summer is the foundation for high school runners, not everyone should put on the same amount of miles. Bodies change a lot between seventh and twelfth grade. People start to get more developed and are able to start putting on more and more miles. Usually the summer between sophomore and junior year is when runners should be upping the miles. Starting from ground zero is one of the worst things a high school runner can do. Taking a couple of weeks off isn’t a bad thing after a long hard track season, but you don’t want to lose everything that you’ve built up to either. One thing kids need to remember is that when you start back up again after your two week break, you should be able to train similar to where they left off at the end of track.

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CASTAÑO DE INDIAS

NOMBRE CIENTÍFICO: Aesculus Hippocastanum

LUGAR DE RECOGIDA: Parque puertorico

FECHA DE RECOGIDA: 20-10-14

Hay 7 estambres con anteras rojo-marrón. El fruto, la "castaña de indias", es una cápsula con un envoltorio espinoso dehiscente en tres partes para liberar las semillas contenidas en su interior (normalmente una y en ocasiones dos, de unos 5 cm, y que presentan una pie de color marrón oscuro con una notable marca clara o blanquecina en su base.

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HERBARIO

PAULA ESTEFANÍA ÁVAREZ 2B ESO

Surprises Through Three Games

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Two teams that reside on complete opposite ends of the United States, could be the two surprise NBA teams through three games in the 2014-15 season. Both the New York Knicks and Sacramento Kings are 2-1 on the season and have wins against legitimate title contending teams. The two teams each lost on opening night, opening the door for increased criticism on teams that are all too used to hearing the negative feedback. Now with two consecutive wins, the Knicks and Kings have people wondering if they're here to stay.

KNICKS

Even with Carmelo Anthony returning to this team by re-signing a long-term deal over the summer, not many people thought the Knicks were a top team in the Eastern Conference coming into the season. Those doubts about the Knick's legitimacy were heightened after their blowout loss to the Bulls on opening night, in a game where Derrick Rose and Joakim Noah only needed to play about twenty minutes apiece to sure up a 24-point victory. The Knicks looked stagnant on offense in that loss, and they really didn't seem to have a grasp on the new triangle offense. The next night they shocked the world and spoiled LeBron James' homecoming to Cleveland by beating the Cavs 95-90 led by Melo's 25 points. The Knicks held LeBron to only 17 points on 5-15 shooting with a whopping eight turnovers. Then after a couple of days rest, the Knicks were able to take down Charlotte, beating the Hornets by three points. How they won this game is more important than the fact that they won. Melo looked to really get in a rhythm late, hitting clutch shot after clutch shot down the stretch, finishing with 28 points. Iman Shumpert added 15 points, and hit a three late in the game to tie it up. Amare Stoudemire came off the bench to add 17 points and ten rebounds, showing flashes of his younger self. I know it's early in the season, but Derek Fisher's squad seems to play well under his guidance, and this Knicks team might just be a playoff team after all.

KINGS

With one of the toughest schedules to start the new season, the squad from Sacramento were able to sneak away with a 2-1 record in three games after losing to the Warriors opening night, then beating the Trailblazers and Clippers in the Kings' next two games. In the loss to the Warriors, the Kings struggled to get in an offensive rhythm and Demarcus Cousins shot just 4-14 from the field and totaled 20 points off of 18 free throw attempts. The Warriors are a hard team to beat, especially if you can't match them offensively. The Kings then bounced back nicely and defeated a solid Trailblazers team behind 40 points from Rudy Gay. New point guard Darren Collison really seemed to get in a rhythm as well, adding 17 points and eight assists. They followed that win up with another one, in a heated game against the Clippers. Blake Griffin and Ben McLemore almost got into a scuffle after McLemore was called for a flagrant foul on Griffin in the first quarter. The Kings ultimately outscored the Clippers 28-18 in the games' final frame to get the victory. Cousins had his best game of the season with 34 points and 17 rebounds. We've always questioned if this Kings team could make the playoffs with the notoriously immature Cousins leading the way. There's still a long way to go before they make the postseason, but the early season confidence against three Western Conference playoff teams shows that this Kings team has come a long way. Both Cousins and Gay played for team USA at the FIBA World Cup over the summer and that experience is priceless for an NBA player. They're able to learn with the best players on the planet, while being coached by some of the best coaches. I like what I've seen out of this Kings team through three games and I'll be keeping an eye on them to see if it continues.

Surprises Through Three Games

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Some news, Ford will launch a redesigned explorer. No word yet if there will a lot of changes. This SUV will arrive in U.S. showrooms in 2015 with a new look, better handling, and driver assisting technology.

For this change they have said that it has recieved upgrades to its brakes, additional standard equipment, and there will also be different exterior colors.

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Beautifully Blessed

Butuan

by Minka Klaudia S. Tiangco of 1JRN2

BUTUAN CITY, sprawled across the Agusan River, is wonderfully blessed with fertile lands, lush virgin forests, amazing eco-tourism sites and a rich culture that dates back to the 4th century.

Located at the northeastern part of Agusan Valley, the name Butuan is believed to have originated from the sour fruit “Batuan” while others believed that the name came from a certain Datu Buntu an, a Tausug chieftain who once ruled Butuan. Datu Buntu an was said to have returned to Tawi Tawi and was Christianized by the Spaniards. Still, there are scholars who believed that Butuan literally means a person with a discerning and sound disposition.

CRADLE OF THE PAST

Butuan is a cradle of the past with more than 1,683 years of recorded history.

It is in Butuan where the First Easter Mass in the Philippines was held.

The Chinese Song Shi (history) show that as early as the 10th century, people from Butuan had already established trading relations with the kingdom of Champa, now known as South Vietnam.

As early as the 11th century, Butuan was already the center of trade and commerce in the Philippines. This is evidenced by the discovery of nine balangays, otherwise known as The Butuan Boat, and other archeological finds along the Ambangan and Libertad areas, near the old El Rio de Butuan and Masao River.

There has been so much debate on where the original site of the First Mass in the Philippines actually was-- whether it was in Limasawa, Leyte or in Masao, Butuan City.

One thing is certain, according to historians. Ferdinand Magellan did drop anchor by the Agusan River in 1521 and celebrated a mass to commemorate the event.

THE TIMBER CITY OF THE SOUTH

The magnificent Agusan River is also significant to Butuan’s being known as the Timber City of the South.

Ecological well-being works wonder in Butuan. When watershed areas dry up, heavy rains send rapid water flow, creating flash floods. Hot, sunny days prompt quick evaporation, leaving the area arid.

Mostly industrial tree species are grown in the forest area and a variety of species grow on the protection forest area.

At the height of the logging industry in the 1950s until the middle of the 70s, Butuan rightfully earned the title “Timber City of the South.” It resulted in the influx of business and fortune seekers from nearby provinces. The once sleepy town transformed into a vibrant locality.

The production and shipping of wood to neighboring cities spurred the economic growth of Butuan,making it one of the most urbanized places in Mindanao.

With the flourishing logging industry, then Congressman Marcos M. Calo filed a bill converting Butuan into a city. Butuan became a chartered city on August 2, 1950 by virtue of Republic Act No. 523 and from being a chartered city, Butuan was reclassified into a highly urbanized city on February 7, 1985.

The early 80s, however, saw the decline of the logging industry in Butuan although it still continues to be an economic haven to many investors.

CULTURE AND ARTS

Butuan City is a treasure trove of culture and the arts.

The National Museum, located at Jose Rosales Avenue, Butuan City, is the repository of historical and cultural materials and artifacts that proves Butuan's prehistoric existence and rich cultural heritage. The museum boasts of two exhibit galleries: The Archaeological Hall shows speciments of stone crafts, metal crafts, woodcrafts, potteries, goldsmith, burial coffins, and other archaeological diggings. The Ethnological Hall, on the other hand, showcases exhibits of contemporary cultural materials the Butuanons use for a living.

Another breathtaking site is the Balangay Shrine Museum, at Barangay Libertad, which is the graveyard of the 1,688-year old Balangay 1 dated 320 A.D. This wooden plank-build and edge-pegged boats measured an average of 15 meters in length and 3 meters wide. Nine balangays have already been discovered in Ambangan, Libertad.

Butuan is also host to a series of colorful festivals that define its culture and its people.

The Balangay Festival is the annual fiesta celebrating its city patron St. Joseph and held for the whole month of May.

The Kahimunan Festival is the city’s homage to city patron, Senor Sto. Nino Kahimunan, which means gathering, is Butuanon’s version of the Sinulog festival of Cebu City.

The Abayan Festival is in celebration of St. Anne, patroness of Agusan River, and is celebrated every last Sunday of July.

The Palagsing Festival pays tribute to Butuan’s local delicacy palagsing popularly made in Banza, one of the oldest poblacions in Butuan. Palagsing is made of lumbiya starch harvested from the palm tree, young coconut meat and brown sugar, wrapped in banana leaves and boiled for half an hour. This yummy fest is celebrated every August 2.

THE BUTUANONS UP CLOSE

There are currently 319,568 Butuanons based on the 2011 report of the Commission on Audit (COA) people. Described as hardworking, Butuanons thrive in their highly- urbanized city, the 5th richest in Mindanao. Majority of Butuanons speak Cebuano, others speak Tagalog and an estimated 1,000 people speak the traditional Butuanon dialect.

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