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Some things I learned from my high school cross country coach that I can't forget

• Always pass in pairs during a race. Even better if you have three! Surround the girl from all sides to break her spirit. An effective tactic. A little deranged.

• Mental-picture. Before facing something big, lie down on the nearest gymnasium floor, close your eyes, and envision the course start to finish. The earlier in the day you do this, the better. Hurdles get lower when you've seen them beamed before. Eat a muffin for energy after. I promise this one still works.

• Engage from the toes up. Suck in. Don't get hurt.

• Empty your mind and fill it with rocks. Cold-store your concessions in jelly. Say it with me, or count from the top: doesn't that feel nice?