Hi, this is Jamie Glick. I'm here to talk about the main steps in running track. Just like you have rules of the road when driving, there are rules when you are running on the racetrack. When you are on a track, you are in an open field. So you want to make sure you brave the elements, you wear appropriate clothing because you may have a higher wind then where you normally train in your neighborhood or on a trail. So you want to make sure you are warm enough and have your layers on when it is cold out. The other thing to look out for on a track is to bring appropriate gear. So you want to make sure you bring your water, bring your fuel whether it will be food or gel to supply yourself with and on the track you can park that stuff on one corner of the track and nobody should touch it. That will be yours and it's one of the benefits of running on a track and you'll always have access to your water every couple of minutes. Another thing you can do on a track is pace yourself. You have the opportunity when you are on a track to run the same distance and the same time and really keep track of yourself. So you can keep your race pace going at all times. When you are on a track most people these days are wearing headphones with their music and you want to make sure you keep that music at a nice low level so you can hear when other people are coming, when other people are passing you and you'll be able to you know, stay out of their way and be safe. When you are running around the track, you want to keep track of what lane you are in. When you are on the inside lane, that's usually reserved for the faster runners and those running at race pace and running to keep a certain speed going. When you are on the outer lanes, those are generally for the walkers or if you are cooling down or if you are warming up, you want to keep that lane clear for the slower runners.