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.

If you look at your life and compare your life to that of an evil person, you will find that in most regards both lives are the same. You don't live a longer life or live forever by being virtuous.

If you KNOW dehydration is a problem in long runs it becomes a problem in long runs.

The only thing that lives beyond the grave is the wake you have created by the way you have lived your life; the goals you have set; the distance away from the normal you dared to tread.

Based on my experience; I would develop fast speed before anything else. Get your young runners so they can run and teach them speed.

Goals should be impossible! You should tread FEARLESSLY where the brave dare not go.

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.