This week's tip comes from one of my father's buddies - "Plan your play, play your plan" - a term this former basketball coach not only used with his team, but also when planning a golf outing or hitting the slopes for a day of skiing. It's a great slogan, and it's the perfect reminder of what needs to be done during the closing weeks of summer.

The key for those of you running the Chicago Marathon or the Nike Women's Marathon is to make sure you're getting in your weekly long run and your weekly threshold run. But the problem for most of us is that it's still hot and humid, which makes the long run a physical and mental challenge. So plan your play; get your butt out the door at 6:00 a.m. so that you can get your run in. Then once you're out the door, enjoy yourself - enjoy the run, basking in the sense of accomplishment you get from a long run. Fall is on it's way, which means that perfect running weather will be yours in the most difficult, most intense weeks of your training. But make sure you set the foundation for your "big weeks" now, which for most of you means you'll need to plan your play, then play your plan each week.

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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