So here's my advice to city planners. Make your city runnable. Runners are the first wave of troops bringing human activity back to the urban core of any city. Where we go, others will follow. The connection between runnability and livability is so clear (at least to me), that it's surprising that new developments consistently leave pathways out of the plans.

You entered a marathon with hills? You idiot.

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.

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.

Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder.

Avoid any diet that discourages the use of hot fudge.

We (ultra runners) alternate between depression and stupidity.