**ABOUT THE AUTHOR** In the brief span of six years, Ted Banks has accomplished a feat unheralded in the winning annals of cross country and track and field---an astounding total of 7 national championships! Included among this amazing record are consecutive NCAA cross country titles in 1975 and 1976; consecutive NCAA indoor championships in 1974, 1975, and 1976; and an outdoor victory in 1975. In addition, the Miners are perennial champions in the tough Western Athletic Conference as evidenced by 3 straight "Triple Crown" wins in the mid-70's! Ted Banks was a 4-year cross country letterman in high school and a captain and school record holder at Mount San Antonio Junior College. After graduation from UCLA, Banks began a successful high school coaching career at Alahambra (California) High School in 1959 and entered the college ranks in 1964 at Pasadena City· College. At PCC, Banks coached two national junior college record holders and never lost a dual meet. After a year as cross country coach at San Jose State and another back in the high school ranks, Ted took over the cross country and track program at Long Beach State. Long Beach harrier teams won 4 straight PCAA Conference titles in cross country during this period. It should be obvious to any reader that Ted Banks has "paid his dues" having coached and won at all levels of competition. Experience such as this can only be gained through countless hours of dedication, sacrifice, and "paying the price" for the rewards that victory can bring. With the publication of Over Hill and Dale, the most successful collegiate cross country and track coach in America reveals for the first time the secrets to the Miner's unrivaled feats! **TABLE OF CONTENTS** FORWARD I. Coach's Preparation for the Coming Season II. Selecting a Course Site III. Recruiting of Prospective Runners IV. Philosophy of Training v. Strategy VI. Psychological Aspects of Running VII. You Must Know Yourself VIII. Meet Organization IX. Coach - Athlete Relationship X. Physiology of Exercise XI. Climatic Changes, Altitude, and How to Adjust XII. Running Form Mechanics XIII. Injuries Most Common to Distance Runners XIV. Proper Diet For Runners XV. Equipment XVI. "A Little Bit About the Sport" XVII. Off-Season Training XVIII. Tips From the Champs or How They Train Glossary