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.
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.
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!