To be a consistent winner means preparing not just one day, one month or even one year - but for a lifetime.

Every race is totally different.

Hills are terrific for running

I also feel it usually takes four or five races to hit your best marathon for your body to be accustomed to the training AND the race itself.

I believe you'll develop speed via strength work which includes hill running, either repeats, or running hilly courses as the Kenyans do on a steady basis

I often lose motivation, but it's something I accept as normal.

The marathon can humble you.