Excerpting one of the highlights:
What do you believe is the most important training advice to share with competitive long distance runners for 5k to the marathon?
It’s important to do some nuts and bolts core and strength training of some kind. A ten minute warm up run before some core and strength training two days a week is worth more than that extra ten miler. I wish I had done this earlier and more often in my running career.
Perhaps more importantly, pay attention to recovery. Balance is really tough for distance runners -- runners think that more is better and are afraid to stop and get out of shape. To get into that rarefied place it takes going to some extreme. If we go to those extremes too often it means eventual physical injury and psychological burnout.
With all of the moving forward and pounding of joints, tendons, ligaments, and muscles it also really helps to have some kind of practice that is an antidote to all of that. I think this would extend people’s running careers. It’s unfortunate that more runners don’t do that and give back to themselves because runners are often the most open and ready to accept that kind of thing. As the antidote, I would suggest lengthening the body in some way and not stretching muscle, something that Cortical Field Re-Education offers.
Video of Melody's first win at Kinney (now Foot Locker):
Also, a wonderful article by Melody from last year: http://runningtimes.com/Article.aspx?ArticleID=16932