sweat on your goggle lenses, sore hands, arm pump, track conditions and to quit worrying about the "social scene" at the tailgate of your truck. Let em talk while you are working and getting better. Remember no excuses. You must learn to focus when tired, and you will find that when your body is tired, it tries to become more efficient, more relaxed and you will find things like missing bumps and proper line selection out of necessity. Plus, if you get really thirsty, or start to "bonk", you will realize the importance of hydration and nutrition. Again, practice days are the HARD days, and race day should be the EASY day. 

             Also, by timing moto's, you can track your progress. If a month ago you were struggling to ride two 20-minute moto's, and now your ripping during them, try increasing them 5 more minutes each. During these "endurance" moto's, you should ride at about 80%-90% effort, fast enough to work hard and keep the speed up, but not at the limit or on the edge. Also be sure to drink and eat something before, during and after you have finished. Once you get to the point you know you are strong for two 45-minute moto's, imagine how confident you will feel on raceday.

             On the alternate day's from endurance moto's, you can do shorter, faster moto's. One way is to line up on the start, get prepared, do a GOOD start, and sprint one hard fast lap at 100% effort. Then return back to the start, rest a minute or two, and then repeat the process again. You can do this several times. Don't worry if you make mistakes at first, by practicing this way, you will start to develop the first lap speed that is so important. After a while, you can increase to 2 lap sprints. Also you get start practice. Always do QUALITY starts just like you would on raceday, this is the ONLY way starts should be practiced, perfect.

             You should consider having a log or chart to track your successes and failure...