Keep these rules in mind on the way to better running

1. Never increase mileage after a specific preparation phase.

2. Never increase mileage by more than 10% per week.

3. Never do double workouts until you check with coach.

4. Seven days makes up weekly mileage, not 5 days and 2 days off.

5. When in doubt---don't.

6. When sick---back off.

7. Don't try and beat the system - "Your Body Never Lies" rest and work together is the key to improvement.

8. Do stomach work daily.

9. Do stomach work with strength work every other day.

10. Take recovery periods after every competitive season.

11. Never change you brand or style of shoes if your present shoes work.

12. If you have orthotics be sure they don't break down-if they do get new ones.

13. Change training shoes every 300 miles or three months, whichever comes first.

14. Fill out your log daily and weekly.

15. Communicate with coach.

16. Never come back to fast after recovery periods.

17. An athlete will be as good as they think they can be! There are no limits.

18. Rest day must follow hard days. Transition periods must follow competitive phases. If you don't use recovery time your progress curves will go downhill.

19. Stop lifting 10 days before your last major competition.

20. High school distance running is a balancing act between, studies, family, friends, and training.

21. Stretch

22. Keep track of your schedule, meets should not come as a surprise to you and neither should your school work. Prior planning prevents a persons poor performance.

23. Eat a balanced diet. Drink 6-8 glasses of water daily, a glass of gatorade or O.J. after each hard workout, a banana daily, and get as much sleep as you can.

24. Think of training like a cliff -- better to stop a little short than a little long.