Git'er done

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!