Here are 22 principles that have stuck with me as a result of decades of training, competing and coaching.

Training camps in one form or another have been part of my athletic life since I was 12 years old, the youngest boy on my high school's cross country team.

Runner and triathlete friends, have you planned your 2018 races? Do you have your training plan ready? Are you now training for the big race? If the big race is near, are you following a periodized progression, peaking and recovery plan? If it's far, are you targeting other races and working on the base, lactate threshold, VO2 max, strength and nutrition that you need to excel?

Anxiety is a natural state leading into a big race, especially when the race is new to you and is an out-of-the-ordinary challenge. Race anxiety is self imposed, a form of approach-avoidance.

As a strong climber both in running and biking, I actually look forward to hills (except when I am already in extremis in a race).

Having raced maybe 320 times in marathons and shorter running road races, cross country races, duathlons, Ironman and shorter triathlons, and short track speedskating races including national championships, I know the "now what?" syndrome all too well.

I vowed that some day I would run as fast as Billy. After all, I had learned earlier as a small kid that rather than fighting, my better option was usually flight. I already had indications that I was a runner.

When injury strikes - or when you think it may strike - your mind plays tricks on you. Especially when an athlete is tapering (getting close to and ready for a big race), any twinge or ache can be magnified into a race-stopping event.

By varying your workouts, changing pace and distance, and periodizing your training, you too can get to a new level of fitness and, if you have a goal race ahead, to the starting line prepared for a great outcome.

There is always someone crazier. No, not Donald Trump. I am talking about my fellow athletes.

Back when I was deep in training for my fourth Ironman race, I was asked to write about my most memorable workout. I thought, "Too many over the last decade to isolate any one as 'most memorable.'" But then I thought about a workout I did earlier that summer.

What I might be able to do in July is not necessarily what I can pull off in April.

I savor the moments before the start of a big race. Senses are heightened. Color and sound are vivid. Time crawls. My mind is both in the grand present and deep into the race ahead. Confidence flows from the training, planning and envisioning that preceded this bright point in time. The athletes around me are focused, fellow warriors ready to go. Tension awaits release with the retort of the start gun. Then, suddenly, it's "Go! Go! Go!", a joyous release that completely engages mind and body.

One reason a race can go poorly is because it's easy to forget necessary gear. I know of triathletes who have forgotten their bike and marathoners arriving without their race chip!

Over decades of racing marathons and Ironman, I have found there comes a time when I have to make a big decision. Can I push on? Can I work through my fatigue and pain? Will the course and the weather defeat me? Is this really my limit? Am I capable of more than I have already asked of myself?

Stay active, stay challenged, enjoy what you do, always have a goal on the horizon..that's my thinking.

At Ironman Canada in August 2005 - my 6th IMC in a row - my front tire rolled off the rim while I was descending at 30 mph and I was launched over my handlebars

In this writer's experience as a long-time marathon runner and Ironman, runners and triathletes who look for the quick fix and instant success don't get what they are looking for.

Here's a mini race report, maybe about all I'll be able to come up with this year. If you want to know more, just ask.

No sob story or long story here now. Just to say that I crashed badly at Ironman Canada on August 26, 2005.