I have a power word that I use-when I qualified for the Olympics in 2008, it was fighter. That way when I'm in the race and I get to those dark moments, I can think of the word and it evokes that emotion for me.

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Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.

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Hill sprints are good for everyone!

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It doesn't matter how fast or how far you're going. If you're putting on your shoes and going out for a run, you are a runner, you are in that club.

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You can't do in a race what you haven't prepared for.

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Set small goals along the way and don't be overwhelmed by the process.

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As badly as I want a medal, I know there is a lot of luck involved in that. I want to put myself in position to be in the top three, give it my all and hope luck comes my way.

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I try to think about positive things - how great my form is, how my arms are swinging, my breathing, how loud people are cheering. My sports psychologist taught me there are a million things telling you you can't keep going, but if you find the things that say you can, you're golden.

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The journey isn't always perfect, but always worth taking.

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Racing is the fun part; it's the reward of all the hard work.

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