In this second episode of The Fit Runner our host is Tara Gidus, aka the "Diet Diva" and nutritionist to the Orlando Magic. She gives us some solid meal and hydration ideas for before, after, and during a run. This is the latest episode in our series on being a fit runner.

BLOOMINGTON, Ind. - Indiana Athletics Hall of Famer and legendary coach of track and field and cross country at Indiana, Sam Bell has been honored by the U.S. Track and Field and Cross Country Coaches Association with the George Dales Award. The award is presented for a lifetime commitment to the promotion of the sports. (via iuhoosiers.cstv.com)

According to reports, when legendary Swedish miler Gundar Hagg was 18, he suffered a bout of pneumonia so bad he was told to avoid all future exercise. (via Running Times)

Coach Chuck Koeppen landed a standout group of runners for his 2012 recruiting class.  The IUPUI  men's cross country team graduates only two harriers, but will bring in four of the top seven runner at the Indiana State Cross Country Meet. 

Few distance runners have dominated their sport like North Central's Futsum Zeinasellassie. A three-time state champion in the 3200-meter in track and field and a three-time individual state cross country champion, the senior is setting a new standard.

Cheserek held off a late charge by Zeinasellassie after a back and forth battle nearly the whole way.  Seidel was able to make a break with 300 to go after Finn led the race for close to 2.5 miles.  Great races all around from all the athletes!  (Photo by Don Rich)

The girls race at Foot Locker Nationals is a little more wide open than the boys race, but there are still a handful of girls at the top who will be difficult to beat.  The top 3 returners from last year have all had great seasons and have proven they can race well under the pressure at Balboa Park. 

The boys race at Foot Locker Nationals has the potential to be a very special event.  The course record of 14:36 at Balboa Park has been held by Reuben Reina since 1985.  This record is in serious jeopardy as both Edward Cheserek (NJ) and Futsum Zenasellassie (IN) have been consistently under 15 minutes this year.  Photos by Victah Sailor/Photorun.net.  Center Photo by Don Rich.

PORTLAND, Ore. -- Senior Michael Sublette placed 41st Saturday (Dec. 3) to lead the Columbus Cross Country Club boys to a ninth-place finish in the Nike Cross Nationals. (via iHigh.com)

All eyes were meant to be on Futsum Zeinaselassie.  Previews had Zeinaselassie as the odds on favorite to win by a wide margin.  That all changed once the gun went off.  Nick Ryan of Fayetteville-Manlius took off quickly, as he tends to do during his races in his home state of New York.  Ryan's speed found him in the first position after the pack had converged, with about a 50 meter lead ahead of other national caliber athletes; Futsum included.

The Nike Cross Nationals (NXN) brings together the best teams in the country and pits them against each other on the most unique course available.  Portland Meadows will once again play host to the championship battle and the manufactured course that traverses the interior of a horse racing track will have all the traditional features of European style cross country racing; including plenty of mud.

Twenty-two of the nations' top teams and forty-five of the best individuals will make the trek to Portland, Oregon for Nike Cross Nationals. The teams are comprised of two winners from nine different regions and four “At-Large” berths, decided on by a team of Nike consultants.