Summer break is just on the horizon and that means hopefully many will be able to do their runs or workout routines under the sun. What it also generally means is that you may have to take your fitness program on the go, fit in workouts while on vacation, or do the majority of your training alone. This is often the case for those who are runners for their school's team and it is sometimes tricky to meet up due to the required 'dead period' where you aren't 'officially' allowed to hold practice. (Still, we were able to sort of get around this in that as long as the coach wasn't the one who set the time and place (in some states they can't be there at all), it wasn't mandatory, and it was organized by the kids, things were okay...who's to say a nice group of friends who just happened to be on the cross-country team didn't just 'happen' to come to the same place at the same time to get in a run??!!)

At any rate, summer training can be difficult in that there are usually lots of other things going on, motivation can wane, and let's be honest sometimes laying under the sun on the beach could be more appealing that logging those miles or hitting the gym for a workout. Still, because consistency is key for any fitness program it is important to maintain a certain level of fitness so that when it does come time to resume training with the team for the next season you aren't too far behind.

Summer training, or off season training, is usually a period of building up your base. That means the focus is more on cardiovascular conditioning and building your endurance and strength. This usually means a bit more miles and less structured intensity; you may do some workouts but they are usually more relaxed like fartlecks that go more off of perceived effort than having to hit certain times. Building up your base is going to set you up to be stronger come the next season and once you do start hitting the track or integrating speed work you will naturally come back faster than the last year.

But the major hurdle for most is getting in those runs. For most athletes there will be a summer training schedule and it helps to have a concrete plan written in black in white to keep you accountable. In the same line of thought that a training log will help you progress, having a calendar with your workouts already planned for the week is going to make it more likely you'll do them. Here are a few tips on how to survive summer training (and this can be applied to anyone hoping to stay fit on vacation) and come back stronger, fitter, and ready to rock in your races.

* Summer training log: Get a notebook or hang up a calendar and ink in exactly what you'll be doing each day. This is also smart because you can plan to gradually increase your miles (don't add more than 10% more miles each week is a standard rule of thumb) so you will build endurance but not risk an injury. Then, as you do each run or workout every day check it off and note how you felt and any other details you like.

* Meet up: Whether you rope in a friend who is on the team or not, setting appointments to workout are going to keep you on track and it also makes the runs more fun. Again, if a few of your teammates are in town you can plan some meetings just be careful of the rules in your area regarding the 'dead period'.

* Get your workout in early: If you're on vacation you are much more likely to stick to your planned workout or run if you do it first thing. You may not know exactly what the plans are for the rest of the day and if something unexpectedly pops up that you really want to do you won't have to be tempted to ditch you run. If you are traveling with others you can ask if they want to workout with you; but if you are with a group who thinks you are a bit 'crazy' for still wanting to workout you may be going solo. It also may be worth getting up a bit earlier so that when the others are up and ready to go you will be too.

* Find a race: In-season training is usually easier to stick to because you've always got an upcoming race that you are shooting for and that keeps you motivated. Going months without that can cause your competitive fire to lull and you may be not all that amped to get in your runs. There are usually tons of summer road races or even track meets so find one in your area and sign up. It may not be so much a matter of hitting a certain time in the race (although it is always nice to get a status check of where you are) but rather to keep your accountable to your training.

* Set goals: Map out what you hope to achieve come the next season and write down some specific goals. These are usually times for a distance or on certain courses, but it may be to make a scoring spot on your team; whatever it is write it down. It may sound dorky but you could hang it up on your wall next to your training calendar; that way any time you feel like skipping a workout think of your goals and use that as the extra push to get out the door.

Getting in the summer training is usually a major factor in how well you are able to do come cross country season. Yes, you may be able to race yourself back into shape but jumping back into structured workouts after a full summer off is usually a pretty harsh punishment in itself. Finally, if the aim is to better your times from last year you want to build on the fitness you've already achieved so that you reach those targets. Then you can be one of people breezing through workouts and doling out the punishment to those who decided to skip their summer runs. ;)