This week, we talk about carbo-loading and hydrating before a race while avoiding mid race bathroom stops. A teenager wins the Dubai Marathon. Elena's five stages of running. Rock 'n' Roll series reveals their updated heavy medals. Galen Rupp sets yet another American indoor record. Competitor Group has a new elite program. Mark's PSA about not being a bandit. Ragnar Relay unveils their swag for 2014.  We share the results of our listener survey, and our week in training.

  Galen Rupp Breaks American Indoor Two-Mile Record  Competitors Elite Program  Teenager Wins Dubai Marathon  Carbo-Loading Can Boost Performance  Carbo-Loading