"Lastly, races bring a lot of energy into your focus on running, and are (usually) a good time."

"This sport is the sport to see what you are made of, so use those expert's advice, but be free to be your own champion runner, picking and choosing advice you enjoy and that works best for you."

"Always take the long term view and train and race smart, with a bit of caution."

"I believe 100 per cent in continued running after 40, and racing too, if one so desires."

"With with these points in mind go forth, enjoy Mother Nature, and celebrate your return to what you're supposed to do, live as an athlete."

"I often lose motivation, but its something I accept as normal."

"That's fine; we runners are, after all, up for a challenge."

"One key to success is not to make your diet too complicated.

"The marathon can humble you."