Coach Budd,

I wasn't sure I could make it, but I did. I've been working hard since I was a freshman to qualify for our high school state championships and I finally did it. I want to make sure I'm totally ready to run my best. Can you give me a special workout to make sure that happens?—One Beaming Senior

Well, congratulations. What we sometimes forget is that 99 percent of high school track-and-field athletes don't get a chance to experience state championships. So, first off, give yourself a big pat on the back and be proud.

Now for the race. There are no "magic workouts" that will make you any better than you already are. The fact is, you survived the season, you progressed to districts, and you qualified for your state meet. That means you've been doing something right. I'm sure there are people around you that have plenty of advice. The fact is, you and your coach got you to states. Your coach may not be perfect (who is?), but she/he let you follow a plan that led to success. Go with it.

If anything at all, take these tips with you:

1) When in doubt, DON'T. This means, if you're within days of a big meet and you're not sure you should run quite so hard, don't. A rested runner will run better than an exhausted or injured runner.

2) Celebrate Before, During, and After. You have earned this race; enjoy it. When your name or high school is announced, smile, feel the goose bumps, listen to the applause, BE HAPPY. You are the one percent.

3) During the race, just be yourself. Don't try to be a superhero. Run the type of race that you've run all year.

Lastly, I asked a friend, Frances Koons (Pennsylvania State Champion and All-American at Villanova University), what she remembered most about high school running. Her answer? "The really fun yellow bus rides with all my friends—and quarters at mile pace."

You see? Competing, even at the highest level, is a lot simpler than many people want to make it. So have fun at States.

Have a question for Budd? E-mail him at askbudd@rodale.com