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.

Without ice cream there would be darkness and chaos.

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.

Prior to the 1976 Olympics, I was a 5,000m runner.

No doubt a brain and some shoes are essential for marathon success, although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes.

Train at the same pace day after day, week after week, year after year, and that's the kind of running the body adapts to. But break out of that comfort zone with a little speedwork now and then, and the body will learn to deal with the new demands.

There's no such thing as a bad carbohydrate.