Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24.

Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24.

The start of a World Cross Country event is like riding a horse in the middle of a buffalo stampede. It's a thrill if you keep up, but one slip and you're nothing but hoof prints.

I lean with the hill. I know I'm doing it right if it feels like I'm going to fall on my face but I don't.

A running machine, that glides over mud, crud and goop.