If you feel bad at 10 miles, you're in trouble. If you feel bad at 20 miles, you're normal. If you don't feel bad at 26 miles, you're abnormal.

There are no shortcuts. Be patient and look long-term. It's a foolish idea that if you do a little more, faster, then you'll get better than the rest. It ignores the fact that you must train at your optimal level, not your maximum level. Consistency is the secret to improvement and success. You have to keep training when others lose interest.

If you do what you did yesterday you'll be beaten. If you do today what others are doing you'll be competitive. To win you much be doing today what others will be doing tomorrow.

If you feel bad at 10 miles, you're in trouble. If you feel bad at 20 miles, you're normal. If you don't feel bad at 26 miles, you're abnormal.

Some might say that it's easier to be the runner than the runner's family.

The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon.

A lot of people don't realize that about 98 percent of the running I put in is anything but glamorous: 2 percent joyful participation, 98 percent dedication! It's a tough formula. Getting out in the forest in the biting cold and the flattening heat, and putting in kilometer after kilometer.