Ideally I would start by racing my athletes once every two weeks. But, such a program has to be flexible because some runners improve better with weekly races or even bi-weekly races. A coach has to adjust to what is best for the runner.

Speedwork is terribly overrated! I remember talking to runners after distance races and someone is sure to say they were able to run fast off base work with no speed work at all. The truth is speedwork doesn't work. Lots of miles, and then fast miles gets you there much quicker than speed work.

My key to victory was that I always went out way too fast. Too fast erases every other race strategy out there. Everyone is hanging on for dear life or they give up.

After college I picked my races to be one race every two weeks. That gave me time to recover. I raced just as fast as my legs would carry me. At the end of every race there was nothing left. I walked off the track completely spent!

I never did cross training or lifted weights or put anything between myself and my passion for running.

I should be doing that too. I should be out there running and racing. I should be taking care of my body.

Humans are a TOUGH animal! We can do anything.