Kara Goucher quotes:

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

Running allows me to set my mind free. Nothing seems impossible, nothing unattainable.

Erase from your mind that your preparation must be perfect. Hard work + dedication = a shot at your dreams. Keep believing.

Acknowledge all of your small victories. They will eventually add up to something great.

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

Hill sprints are good for everyone!

Don't try to rush progress. Remember -- a step forward, no matter how small, is a step in the right direction. Keep believing.

Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.

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

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.

After we put my son to bed, my husband and I curl up and watch a movie or TV. That's when I finally put up my feet and have my glass of wine and a brownie.

Get out there and do what you love!

Once you make the decision that you will not fail, the heart and the body will follow.

There are a million reasons why you can't. Focus on the few reasons why you can.

That's the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life it.

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.

Do the work. Do the analysis. But feel your run. Feel your race. Feel the joy that is running.

Don't be ashamed or embarrassed to dream big. You're living your life with hope, that's a powerful thing.

Don't ever discourage someone from trying to better their life and health

I don't feel like myself unless I run. It's how I deal with sadness and happiness. I need it. It's like therapy.

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.

In the end I have to hold myself accountable...I had to make a change if I really wanted to reach the goals I had set for myself. I had to get out of being comfortable and get into a situation that was going to really push me.

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.

One skill that separates good from almost-good runners is an ability to concentrate for an entire race, whether it is a mile or a marathon.

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

Watching the world's best compete fires you up to achieve your own feats of greatness. When it comes to running, participation and spectating go hand in hand.

We train together to make each other great.

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

Be unrelenting. If you don't believe, then who will?