Spilling sweat while putting in numerous miles at practice continues to be the top priority of prep cross-country runners. But what athletes put into their bodies has come more into focus. Runners understand what they eat and drink will directly affect their performances in practice and at meets.

"My coach knew I used to eat a lot of pizza," Chandler Basha senior Charles Schweitzer said. "I knew I had to stop and so did he. You need to change your priorities."

Basha coach Jim Wehrman knows the temptations are there for high school students. He also witnesses first-hand when his runners stray from their necessary diets.

"Fast food is so easy for kids to get," Wehrman said. "But at practice, you can see who has stuck to their plans and who hasn't. They quickly learn what works and what doesn't."

Scottsdale Christian coach Bob Shisler said he doesn't preach nutrition - but he certainly preaches hydration.

His teams have two practices a day, before and after school. Those who fail to hydrate during the school day pay the price in the afternoon.

"I'll ask them if they drank water all day," Shisler said. "As they're hurting in the afternoon they'll say, 'I kind of forgot.' And then I say, 'There you go.' They don't usually forget more than once."

Schweitzer said once the season begins, he drops soda from his diet. He'll switch to juice and take in as much as water as he can daily.

He said the key to a good nutrition plan is to find what works for you and stick with it.

"I know some people who swear by peanut butter and jelly sandwiches," Schweitzer said. "It works for them. I like to get some bread before meets."

Wehrman said because cross-country meets are generally only three miles, it isn't necessary to overload on carbohydrates, like marathon runners do.

"The key is to learn what helps you and what doesn't work," Wehrman said.

Did you know?

Familiar name: Cory Breinholt is ready to take his turn in the seemingly endless line of outstanding runners in the family. The Gilbert Highland sophomore follows his brothers Craig - who won a 5A-I individual championship in 2004 - and Derek - who finished third in 5A-I last season. Cory placed 39th at the state meet last year and was third among all freshmen.

Producing champions: The East Valley's hold on individual boys state champions in 5A-I could come to a halt this season. The past six champs, dating back to when there was only one 5A division, have come from East Valley schools, with the past three coming from Desert Vista. But defending team champion Alhambra returns a pair of freshmen who finished in the top 15 last season and Laveen Cesar Chavez's Humberto Gonzales is the state's top individual coming back.

Legacy ending: The Klassen legacy at Scottsdale Christian is over. Isaiah Klassen won't be able to defend his individual championship in 1A/2A this season as his family recently moved to Canada. Jillian Klassen won three individual titles at the school from 2004-06.

10 athletes to watch

Boys

D.J. Johnson, Mesa Mountain View, Sr. - After finishing fourth at 5A-I state meet last season, should have sights set on top position this year.

Kevin Rayes, Phoenix Arcadia, Sr. - Placed 10th in 4A-II state meet and should be top runner in 4A-II East Sky Region this season.

Sherod Hardt, Queen Creek, Jr.  - Superb sophomore season ended with runner-up finish in 4A-II after placing third at Doug Conley Invitational.

Carlos Martinez, Mesa Dobson, Sr. - Should build upon a season in which he finished 18th in the 5A-I state meet.

Will Firth, Phoenix Brophy, So. - Team leader last year as he placed 23rd at 5A-I state meet.

Girls

Jessica Tonn, Phoenix Xavier, Jr. - With numerous 5A-I individual track titles to her credit, a cross-country title is missing - but she should add that to her résumé this season after finishing third last season.

Kristina Vanderhout, Xavier, So. - Last year she placed fourth for the 5A-I state champions.

Sarah Penney, Xavier, Sr. - Eighth-place finisher in 5A-I last year should only improve upon that this season.

Cami Jackson, Mountain View, Sr. - Top performer in East Valley Region and finished fifth at 5A-I state meet.

Taylor Cole, Chandler Hamilton, So. - Began her career with Fiesta Region title and ninth-place finish in 5A-I.

Others to watch

Boys

Sean Newport, Sr., Chandler Valley Christian; Jack Griffin, Jr., Scottsdale Notre Dame; Charles Schweitzer, Sr., Basha; Tyler Fletcher, Sr., Mountain View; Derek Stancek, So., Scottsdale Horizon.

Girls

Tess Berghoff, So., Arcadia; Ashley Workman, Jr., Queen Creek; Jennifer Larsen, Sr., Mountain View; Loren Wynn, Sr., Scottsdale Saguaro; Ashton Wolf, So., Valley Christian.

Teams to watch

Boys

Mountain View - On paper, the Toros return as much experience and talent as anyone in the East Valley. Placed third to Phoenix Alhambra and Desert Vista in 5A-I last season.

Desert Vista - After two-year run as the top team in 5A-I, the Thunder finished 58 points behind Alhambra last season.

Queen Creek - Should be top contender in 4A-II after earning a fourth-place finish last season.

Corona del Sol - Should battle with Basha and Desert Vista in the Central Region, and again at 5A-I state meet.

Valley Christian - Edged Scottsdale Christian by four points for runner-up finish in 1A/2A state team standings. Both should be back among top three once again.

Girls

Xavier - With three of the top eight individuals returning from last year's 5A-I state championship team, is there any doubt who is the state's top squad? The Gators had all five of their runners finish in the top 26 at last year's state meet - and four are back.

Mountain View - If not for Xavier, the Toros would probably be looked upon as the team to beat with Cami Jackson and Jennifer Larsen returning.

Saguaro - The Sabercats feel a 4A-I state title is within reach, and with their talent and experience they should be in the mix.

Desert Vista - In arguably the most competitive region in the state, the Thunder look to be the top team with Basha and Corona del Sol not far behind.

Queen Creek - The Bulldogs will have their hands full, but improving upon a fifth-place finish in 4A-II is within reach.