We've discussed the importance of "Base Training", logging many miles to build up our aerobic system.  Logging a lot of miles in the off-season is the surest way to get fast during the xc season!

BUT it's one thing to write down 50 miles a week or 200 miles a month, and an entirely different thing to actually "Git'er Done"!

Putting in the miles is a challenge.  It is physically demanding as well as mentally challenging, but the rewards are great if you can accomplish it.  But be aware, lots of running will make you tired, and make you more susceptible to injury, so we have to be smart about putting in the miles.

Here are some tips to help you through the drudgery of weeks of mileage training.

• PLAN!  Having a written plan to follow takes some of the mental stress off of you, you don't have to think, you just do! Each week you should make a quick plan as to which days are going to be your long runs, and which days are going to be your easy runs and recovery runs.
• BE PATIENT! Gradually increase your weekly mileage (avoid increasing your weekly mileage by more than 10% over what your body is used to doing).  After increasing for a couple of weeks, take a week to cut back on mileage and recover your legs.
• ADJUST AS NEEDED! Adapt your plan!  While we want to be disciplined, sometimes we have to adapt.  When our body is extremely tired, or you feel an injury coming on, it's smart to back off a few days to let your body recover.  Once your body is healthy or recovered you can bounce back to your regular training.
• START SLOW!  Ease into your runs and allow your body to loosen up.  Easy Mileage is good mileage! Easy mileage accomplishes the goal of logging miles.  Do not worry about your speed, that will come later!
• DIVIDE AND CONQUER! When it is hot, or when you are tired you can split your run into 2 runs (one in the morning one in the afternoon/evening).  This is mentally easier to tackle, and physically accomplishes the mileage!
• EXPLORE! Find new places to run! 
• SOCIALIZE! Find friends to run with!  This will help the mental challenge!
• EAT! Make sure you have fueled before you run.  Running on an empty tank is hard.  Obviously you want to allow time for your food to digest!  A light snack, or an energy bar/gel before a run can make accomplishing your run much easier
• DRINK! It is critically important to stay hydrated throughout the day, and especially before/during your run.
• RECOVER! Eat/drink with an hour after running.  Your body recharges it muscles the most with the first 2 hours after exercise.
• SLEEP! Tired running is hard running, so get your rest! 7 hours a night minimum, but 8-10 is best! 

Brooks Running CEO Jim Weber always likes to say  "A run can flat-out change a day, a life, the world!"  I agree 100%!  No matter how grumpy I feel, I always feel much better, physically, mentally and emotionally  after I  finish a run!

With the start of the new year, I would like to offer some "old" advice, but it is  always sound and relevant when it comes to getting in that run that will make you feel so much better!  Getting out the door is the hardest part, once you do that the rest is easy.  I always say to my runners "How do you eat an elephant? One bite at a time!"  This is true with running.

Getting out the door, a mile or two a day is the best start you can have.  If you do it everyday good things will follow.  Don't try to start with 10 miles if you are trying to get into shape.  Develop the habit of a daily run first, the miles will come as you stick with it.  10 minutes of slow easy running beats hours of sitting on the coach thinking about it!

Run Happy!

Much has been written about the “rules” of running.  Rules follow the perspective of “always do this” and “never do that”.  I have a hard time following rules, but I do practice good running “habits”.  The dictionary defines “habit” as “a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance “.

You can improve your running performance by practicing certain habits.  These habits can include any number of running related activities. Doing something onetime does not have an effect, but repeating a positive activity several times it will become a habit and then will yield results. Develop enough habits and your running will show significant improvement (in other words, it gets easier and you get faster!)

You need to repeat an activity several times over a three week period before it becomes a habit. Don’t try to adapt several activities at one time.  Keep it simple, pick one activity, work on it for a week, then add another one.  Repeat the activity the e a habit, then pick one or two more items to work on.  Over time these things become habit and you become a faster runner!

One of the most important habits you can develop is to plan and track your activity. Here are some pointers:

• Each week make a basic plan ahead of time and write it down. Start with a weekly goal for how many miles you are going to run.  Decide how many days you are going to run. Plan how far and how hard you want to run each day (as well as which days are rest days). I usually plan my running around family activities, busier days are my rest days or easy days and weekends tend to be my longer days because I have more time.
  
• Each day plan your following day.  Know when and where you are going to run, don't wait for a chance to run to happen, plan ahead.  By doing this your decisions are made and you can focus on running rather than deciding!
• Log your running each day.  Use a notebook, a calendar, or an online journal, whatever works for you.  You don't have to write a book, just keep basic details (how far, how long, how you felt, and details like was it an easy run, a workout or a race, maybe who you ran with.

If you do these things most days and weeks it will have a positive impact on your running.