Lessons Learned From Relay Races

This past weekend I ran in the Hood to Coast Relay Race .  The team I ran with are all older than me.  I   was impressed with their fitness and running.  I have run in 3 relay races so far and here is what I have learned:

1. Eat right.  These people are not eating junk food.  They are eating properly.  Carbs are not bad but here is a simple rule to follow.  Eat carbs that are not concentrated calories.  For example, sugar is very dense calorically.  Broccoli is not.  Do not starve yourself, eat little meals all the time.
2. Consistent exercise.  You do need rest and a day off from exercise, but you also have to keep at it every day.
3. Slow and steady wins the race.  You are going to have set backs, but just get up and try again.
4. Change it up. Do a variety of exercises, have fun.
5. Age does not matter.  I am no spring chicken and I was running with men who were older than me.  They were running significantly faster than I was.  I know I can improve.  (as a note they were very supportive not condescending or anything. It was great running with these guys)
6. Exercise with someone better than you.  It will push you to improve.  You can't fly with the eagles if you are training with the pigeons.