17. Quality over Quantity “Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” —Ken Sparks, Ph.D., top masters’ marathoner
18. All Considered… “Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” —Marty Liquori
19. A Short Memory for Failure “If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it—then move on.” —Steve Scott, coach and U.S. record holder in the mile
20. Improvement in Intervals “Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races.” —Marc Bloom, runner/writer/coach
21. Speed Play “Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.” —Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner
22. In your Own Time “The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should.” —Mark Allen, former Ironman champion
23. Just Routine “If one can stick to training throughout many long years, then willpower is no longer a problem. It’s raining? That doesn’t matter. I’m tired? That’s beside the point. It’s simply that I have to.” —Emil Zatopek.