Top ten things I learned from Liza that helped me to a PR

VO2 max runs are important.  The only way to get faster is to run faster.

It's better to run individual miles fast, even if you need a break between them, than to run continuously at a slower pace.

Run your race at a "comfortably uncomfortable" pace.

Don't be afraid to push harder earlier on in a race.

It's okay to do 1-2 warm up miles before a marathon.  We're ultra-runners, after all!

Do a few 30-second strides the day before a race.

Getting down to "race weight" can be really helpful in shaving time.

Lighten your load.  Run with as little "stuff" as possible. 

Don't over-hydrate.

If we can practice suffering gracefully during a run, when we're choosing to experience pain, we'll be better equipped to face real-life suffering with grace.

(She also taught me that even the busiest of people can find a way to get their training in -- but I'm still working on that.)

And one thing I learned from Edward: wear two pairs of socks.  No blisters!