There's no such thing as a bad carbohydrate.

A good teammate is someone willing to get outside of personal thoughts and emotions, a friend who tries to understand, appreciate, and encourage other members of the team.

In those long, lonely miles you put in during the off-season, and in those knife-in-the-gut repetitions and hill repeats that buckly your knees - at that moment in almost every race when you ask yourself how much you're willing to hurt to catch one more runner - you can draw strength and inspiration from your running mates.

If you run 100 miles a week, you can eat anything you want - Why? Because (a) you'll burn all the calories you consume, (b) you deserve it, and (c) you'll be injured soon and back on a restricted diet anyway.

Eventually, competition and adventure wane, and I enter my ibuprofen phase. Tweaky hamstrings and achy knees restrict mileage, but I continue running for health, sanity, and the ritual of a Sunday trail run with like-minded buddies. We discuss the nagging injuries that bedevil us, and remember the good old days when we were kings.

The key to running a good marathon is to not listen to anyone's advice the last week before the race. That's when people tend to do stupid things that disrupt all the input and training of the previous months.

There's no such thing as a bad carbohydrate.