 The next thing I would also encourage you to do is to slowly progress your mileage to a 40 mile per run week goal. Your bones can only handle 10% more than they were doing the week before. So when you come here to Bud's, you will be running at least 40 miles per week. So it should be a good goal for you to slowly over time progress your mileage to at least 40 miles per week running. And as I mentioned before, with the unstable sand here, it's also a good idea that at least 30% of your training mileage should occur on some kind of unstable terrain. Whether that's trail running in a local park or running at the beach like we have here in sand or some country dirt road, I don't really have a preference. I just really recommend that you make sure that 30% of your training mileage occurs on some type of unstable terrain. Also I would say that in terms of progressing your mileage, you should never run more than 10% more than you did the week before. A slow 10% progression each week from a very comfortable familiar mileage to start from is how you should progress. So if you're comfortably running 20 miles a week, we're only talking about a 2 mile increase every couple weeks until you are getting up to some decent mileage. So you should really strive to a 40 mile run week and you should make a slow, steady effort no more than 10% more than you were doing the week before.