Summer is defiantly in full swing.  It seems that it has only begun, but before you know it we will be saying good-bye to summer and hello to fall and the cross-country season.  It is very important in these months to be training and preparing for the season.  If you don’t train all summer and jump right into a hard week of training you will not only experience more sore muscles, but you could run the risk of an injury.  Some of  the most important things in your training are to start where you are, be consistent and continually challenge yourself with longer and faster runs.  If you haven’t been running or you just took a break from your track season, you may have to start with a slower pace or a shorter run, that’s o.k.  Make your goal to run 4 to 6 times a week.  If you enjoy other sports, do some cross training, but plan on running at least 4 times a week.  It is good to challenge yourself with different paces and different distances.  At the same time, it is also important to rest and rebuild your muscles, so be sure to take at least one day off a week.  Have fun, and if you have a group or some friends that you can train with, do it.  Other people will make the time even more enjoyable, and may be the motivation you need on some days when you are feeling lazy.