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Training for cross country is a gradual process, so it's important that you start early to give yourself time to build up your endurance and speed. This is especially important if you haven't been running at all in the off season. Start training in the summer so you're better prepared when cross country season starts in the fall. Then, continue training regularly throughout the season. Train for cross country every day of the week if you're able to. Aim to do one specific training exercise per day. Setting goals will give you something to work towards throughout the season and help you measure how much you've improved as a runner. Make your goals specific and come up with a timeline to achieve them within, like by the end of the cross country season. For example, your goal could be to beat your best time on a 5K race by the end of the season or to run a full race without having to stop. Tempo runs are 20-30 minute runs at a pace that's slightly slower than your racing pace. They should be challenging but not exhausting. Tempo runs are a good way to build your endurance and train your body to handle fast paces over long distances. Do 1 tempo run per week. Interval training for cross country involves running at a fast pace for a set distance, jogging or walking afterward to recover, and then repeating several times. It's a good way to improve your running speed. Try interval training once a week during the running season. A few intervals you can try are: 400 meters (440yd) 10 times with a 400m (440yd) jog in between intervals. 600 meters (660yd) 6 times with a 200m (220yd) jog in between intervals. 1,000 meters (1,100yd) 5 times with a 3-minute walk in between intervals. Fartlek is a Swedish word for "speed play." To run a fartlek, run for 30-45 minutes and continue changing your pace throughout. For example, start by jogging for 5 minutes, then sprint for 20 seconds, then slow back down to a jog until you've recovered a bit before sprinting again. Continue these pace changes throughout your run. Practicing fartleks will help prepare you for changing your pace during a race. Do fartleks 1 day per week. Long runs are 60-90 minute runs that you can do at a conversational pace, or slow enough that you could have a conversation with someone comfortably. The goal is to run the whole time at the same pace without having to stop or slow down. Slow runs are great for improving your endurance. Go for 1 long run per week while you're training. Run at a casual, conversational pace for 30 minutes on your easy days. Taking a break between harder workouts will give your body a chance to recover, which will help prevent injuries and ensure that you're performing your best. You can also take one day off per week to rest and not run at all. For example, you could do your easy runs on Tuesdays, Thursdays, and Saturdays. Your harder workouts, like interval training, fartleks, and tempo runs, would be on Mondays, Wednesdays, Fridays, and Saturdays. Every 1-2 weeks, add 5 minutes to each of your runs, including your tempo runs, fartleks, interval training, and long runs. That way, you'll gradually build up your endurance and speed throughout the running season. For example, the first week of training you might go for a 60-minute long run. Then, you would go for a 65-minute long run the next week. The following week, your long run would be 70 minutes, and so on.

summary: Start training before the cross country season starts. Set running goals for yourself to help guide your training. Incorporate tempo runs into your training. Try interval training. Do fartleks to improve your speed. Go for long runs. Do easy runs every other day of the week to let your body recover. Increase the duration of your exercises as the season progresses.

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Salt and lime deposits are the most common reason sealing fails. Douse a damp rag with muriatic acid and scrub the walls thoroughly. Follow this by rinsing the area very liberally with a water hose, then vacuum it off the floor. This will normally take several applications. You will see the muriatic acid react with the deposits on the wall. Always wear gloves when handling muriatic acid. If you get any on your skin, wash it off with water immediately. Regardless of the brand you choose, every 5 gallon (19L) bucket will cover approximately 100 square feet (9.3m2). Select a 14 inch (0.64cm) or 38 inch (0.95cm) roller made with tampico bristles, which are a natural fiber. Work from the bottom of the wall to the top and make sure to apply a thin coat for the best results. Apply the second coat at 90-degree angles to your first coat to allow consistent coverage. All concrete sealers can be used to improve concrete water resistance, although some products are better for this purpose than others. Stick with sealers that are advertised as penetrating and impregnating for the best results. After applying the first coat, wait 2 hours before adding the second. Refer to your specific sealant for drying times. Don't use a roller thicker than 38 inch (0.95cm) or the application will be too heavy. Try to apply concrete sealer before you finish your basement to avoid making a mess in a finished area. Dip your roller into the paint 2 to 3 times. Start about 1 foot (0.30m) from the bottom of the wall and 6 inches (15cm) from the corner. Roll upward at a slight angle and apply a light amount of pressure. When you get 2 to 3 inches (5.1 to 7.6cm) from the ceiling, roll up and down and move back to the corner. Keep moving from the floor to the ceiling and move about of the width of the roller so you overlap each stroke. Continue rolling until you paint the entire wall. Allow the paint to dry for at least 24 hours or according to manufacturer recommendations.

summary: Remove any salt and lime deposits from your basement walls. Apply 2 thin coats of concrete sealer with a heavy brush. Apply 3 thin layers of waterproof paint for small, intermittent leaks.

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If you keep a closer eye on your remote in the future, you may be less likely to lose it. Try to be engaged and aware each time that you set your remote down. Take a mental snapshot of the device so that you remember where it is. Don't ever put the remote anywhere other than this place. It might be the coffee table, or next to the television, or in a dedicated "remote control holder" that is attached to your couch or table. If you regularly lose the remote, consider buying a remote control holder so that you have a set place to put it. Apply a Velcro strip to the back of the remote, then attach the matching "opposite" Velcro strip to the TV. Keep the remote firmly attached to the Velcro strip on the TV when not in use. Attach a strip of brightly-colored tape, or a reflector, or a long, fuzzy tail. Tie a ribbon to the device, or give it wings, or glue plastic legs onto it. Add anything that you think will make it easier for you to notice and remember your remote! Try not to add anything that will impair the function of the device. These devices work with most brands of television, and they will free you from the need to keep a small fleet of easy-to-confuse remotes. It's easy to find yourself using separate remotes for your television, your DVD player, your sound system, and other devices. You may find that it is easier to keep track of one remote than it is to keep track of, say, four. Several companies now sell small, relatively inexpensive tracking devices that link up to a smartphone app. Clip the tracker to your television remote in case you ever lose it again. You can set your smartphone to beep when the remote is close. Some apps will even try to find your remote when it is far from you.
summary: Be more mindful about your remote. Try designating a specific place to put the remote. Make the remote more visible. Consider buying a universal remote. Attach a GPS tracker to your remote.