INPUT ARTICLE: Article: Cross-country running has both mental and physical benefits; after being a cross-country runner you're likely to be more robust and versatile, able to run in all weather types and across all terrain types. If you're usually a road or track runner, adding cross-country running to your training schedule can "toughen" you up and get you prepared for anything. On the other hand, cross country training won't improve just your speed; cross country also focuses on endurance.  Cross country running demands a great deal from your muscles but the gradual increase in strength and improvement of your range of speeds occurs without the jarring that is common with track or road training. This means that you can slowly improve your running skills over time without cumulative damaging effects.  Other benefits to cross-country running that apply to running generally include its potential to keep your weight in check; it can be varied between individual goals and competitive goals depending on what you seek from it; your legs will be in great shape; and you'll experience energy increases. Cross-country running teaches you a lot of self-discipline; even modest running talent is rewarded by good discipline. And despite (or perhaps because of) the challenges involved in cross-country running, you'll have a lot of time for learning how to push yourself in ways you never thought possible. The end of a cross-country run is filled with the desserts of rewards – you're absolutely and utterly entitled to that hot bath, massage, fantastic meal, and night in a comfortable bed (with the added bonus that you're guaranteed to have an incredibly good night's rest). There will be times when you hit a brick wall during training and when it'll be important to take stock and reflect over why you're training. Revisit the reasons that are inspiring you, including the races you want to participate in, the friends you're making by being a part of the cross-country running scene, the enjoyment you're getting out of increased fitness and stamina, and other similar reasons.  If you've been pushing yourself too hard, ease up. Allow time for recovery and remember that you're running for yourself, not for other people. This type of running is about participating and giving your best. It doesn't matter where you come in the races or training, just as long as you're persistent and do your best. Keep in mind that, as with marathons, cross-country racing is 90 percent mental and 10 percent physical. Make the decision to keep going and to beating your last best. Once you're comfortable with cross-country running, and you're able to move away from the high school or college circuits, why not combine it with visiting some of the more spectacular places in the world to go cross-country running? For all the hard work and travel costs, the rewards will include gaining an appreciation for the beauty around you, meeting equally enthused cross-country runners from other parts of the world, as well as having the opportunity to stay in some wonderful places if you're prepared to travel too.  Cross-country running is popular in many countries, including the USA, Canada, Scotland, England, Australia, New Zealand, and a number of countries in Europe, Asia, and Africa. IAAF Athletics provides ongoing updates of running races around the world, including cross-country running which you can check out to plan which races are of interest to you. Happy travel running!

SUMMARY: Reflect on the physical benefits of cross country running. Consider the mental benefits of cross country running, as well. Refresh your motivation regularly. Choose beautiful and breathtaking locations for your cross country races.


INPUT ARTICLE: Article: The racks will help each player keep their tiles organized during game play. Each player only needs 1 rack. You'll need at least 4 players to play Okey. The tiles should all be upside-down so the players can't see which tiles are where. Use your hands to shuffle the tiles about, making sure they're thoroughly mixed up. Each tile has 1 number on it, from 1 to 13, and will be 1 of 4 colors: red, yellow, green, and black. There are 2 of the same number in each color, so you'll have to 2 red ones, 2 red twos, etc. Each player throws the dice once. Whichever player gets the highest number starts as the dealer. After each round, the dealer changes, moving counterclockwise around the ring of players. Once you've stacked the tiles, you should have 1 tile left over. The dealer holds on to the extra tile. Then distribute all of the stacks between the players and the dealer. It doesn't matter how many stacks each player has in front of them, although it's helpful for the dealer to have at least 6. Each player should line up their stacks in front of them in a horizontal line. Each player except for the dealer should have an even number of stacks. If the stacks won't divide evenly, give the extra stack or stacks to the dealer.

SUMMARY: Give each player a rack. Place the tiles on the table and shuffle them. Use the dice to choose the dealer. Arrange the tiles in 21 stacks of 5 tiles.


INPUT ARTICLE: Article: . When you’re always tuned in to others’ news updates, thoughts, and feelings, you can get really disconnected from your own. One of the greatest benefits of logging off your social media accounts is better attention to the present moment.  For instance, when most people wait in line or eat alone, they browse their social media feeds. When you don’t have that to fall back on, you are more aware of the surrounding environment as well as your own internal experience. Social media can distract you from being bored, and unplugging may be stressful. Instead, use time away from social media to notice any uncomfortable feelings so you can address them head on. Social media removes the need to connect with people on a face-to-face basis. Coupled with texting, many young people don’t have much of an incentive to hang out with friends in real life. When you unplug from social media, you might notice yourself engaging in deeper conversations with those around you, and enjoying it. Being plugged in to social media around the clock limits you from being able to do mood-boosting activities like exercising, going outside, or getting adequate rest. Plus, you may develop negative feelings from comparing yourself to others’ highlight reels. When you log off, you might notice a lift in your mood and better sleep. Looking at devices with blue lights such as smartphones, computers, and tablets before bed threatens your sleep quality. By shutting down at least an hour before bed, you will enjoy more restful sleep. Social media is a major time-suck. You might commit to logging on for just 10 minutes, and, before you know it, an entire hour has elapsed. Staying off social media helps you use your time for more productive pursuits such as getting work done or completing chores. For example, once you quit social media, you might notice yourself getting your work done more efficiently and having more time to do the things you enjoy.

SUMMARY:
Be mindful Recognize the impact of deeper, in-person connections. Notice an improved mood and sleep. Enjoy greater time-management and productivity.