Varsity cross country

#1 Don't over train in the summer.

You certainly got that covered. Of course, if you had broken a sweat, you might have finished #7 today and had a better chance of running states. But back to your question.

#2 Don't race your hard workouts. Make sure you never run faster than #s 7 and 8 today. It is fine to finish near them but you only want to beat them in races.

#3 Run EZ on Sunday at least 5 miles and 8 would be better.

#4 Get to bed early every night from now until the state meet.

Woooow varsity oh my

If this statement was true:

samscasino wrote:

I know the season is just starting but I really would llke to run at states.

Then this one wouldn't be:

samscasino wrote:

My summer training was around 30 mpw (no workouts just hills/strides) in the beginning of the summer and then it was kinda inconsistent where I didn't even run 6 days a week then at the end we started doing 2 tempos a week.

I could see back in the day not putting in the summer work necessary because kids might not have known any better. But with the interwebs and, specifically, LRC there really is no excuse.

Time to face the facts - you want success without working for it. That's no way to live your life son.

You didnt put the work in and now the people who did are gana destroy your ass.

You're right I want everything handed to me becuase I'm a lazy high school boy. We're all the same aren't we? When I say my training was inconsistent it's because I spent several weeks at summer camps where they don't let you run off campus except one day. And I was Italy for 2 weeks and becuase of tours every morning and doing something all day I wasnt able to run everyday. Of course when I had the chance to run on a day I took and ran as much as I possibly could. You know people on Letsrun are always saying to high schoolers "just have fun!" I was asking for some simple advice so I don't peak too early or no at all and you go and just judge my character.

Between now and October 1, get up an hour early 3 or 4 days a week and run 5 miles easy. Don't do it race day, and don't do it every day-but try to get an extra easy 20 MPW in above your teammates. Depending on what your coach has planned for you-you might be able to avoid injury and expand your base. 1st of october, knock it back, and focus on quality in your team sessions. This assumes that your state championship is the first week or two of November, and qualifying for said meet would be halloween.

Get lots of sleep-9, 10 hours a night. No beer. No marijuana. Eat right.

samscasino wrote:

You're right I want everything handed to me becuase I'm a lazy high school boy. We're all the same aren't we? When I say my training was inconsistent it's because I spent several weeks at summer camps where they don't let you run off campus except one day. And I was Italy for 2 weeks and becuase of tours every morning and doing something all day I wasnt able to run everyday. Of course when I had the chance to run on a day I took and ran as much as I possibly could. You know people on Letsrun are always saying to high schoolers "just have fun!" I was asking for some simple advice so I don't peak too early or no at all and you go and just judge my character.

you should have planned out your summer better. The guys making it to state aren't going on vacation or band camp. You could have run around your dorm or cabin in camp a million times. When you were on vacation, you could have used a treadmill or even exercise bike in whatever hotel you were in. You could have got up early and run around the town. Local Italian kids do that, why can't you.

The past is the past. But right now, you need to double your weekly mileage and NEVER miss a run. Do that until May, then come back and ask letsrun what you can do to make state next fall in May. Making state is serious business. For some teams to make the top 7, you'll have to train like a Spartan. I'm sorry, but thats how it goes. This isn't rec league.

I really like and appreciate your advice. I can do that easy extra 5 mi on Saturday, Sunday, and then I'll pick 1-2 weekdays to do it also. Also I'm assuming my 5k will improve to the mid to high 17:00s by midseason so what pace should I do my 15-20 minute tempo runs?

Not even goung to explain how much you don't deserve to be on varsity (that's too obvious, plus others have already done that). Instead I have a question for you: if you happen to make varsity, how is your team going to qualify gor state with such slow times?

No State For You wrote:

Not even goung to explain how much you don't deserve to be on varsity (that's too obvious, plus others have already done that). Instead I have a question for you: if you happen to make varsity, how is your team going to qualify gor state with such slow times?

You guys are jerks.

Seems like you have the right attitude, kid. Just run more, and like the other guy said, don't be a workout hero.

If you read Daniel's Running Formula, 18 Minute 5K would suggest a VDOT value of 56 or 57. The "easy" pace for that would be 7:30 ish. The Tempo Pace would be 6:10-6:15ish.I highly suggest that book. Also, Pfitzinger Douglas "Road Racing for Serious Runners". It has a chapter for high school XC. But books won't do it all-you've got to put in the work too. Become monklike in your devotion. Sounds like you're on the right track. Keep putting in the miles, and ignore the haters-particularly in this cesspool. The beauty of running is you are accountable to no one but yourself. If you do your best, try your hardest-that is success-regardless of whether you make state.Oh and by the way-what strange and foreign place do they call it "states" Everywhere I've ever lived, it's called "state" :)Best of luck.

samscasino wrote:

I really like and appreciate your advice. I can do that easy extra 5 mi on Saturday, Sunday, and then I'll pick 1-2 weekdays to do it also. Also I'm assuming my 5k will improve to the mid to high 17:00s by midseason so what pace should I do my 15-20 minute tempo runs?

l,z cv9h-4 wrote:

#1 Don't over train in the summer.

You certainly got that covered. Of course, if you had broken a sweat, you might have finished #7 today and had a better chance of running states. But back to your question.

#2 Don't race your hard workouts. Make sure you never run faster than #s 7 and 8 today. It is fine to finish near them but you only want to beat them in races.

#3 Run EZ on Sunday at least 5 miles and 8 would be better.

#4 Get to bed early every night from now until the state meet.

+10 here.

I especially recommend points #2 and #4. DON'T try to establish a "pecking order" in the workouts--let the other guys race those, and you just do your racing in the meets. Very important!

And get to bed/wake up at basically the same time every day, weekends included. Knock off the screwing around on the Internet in the late evening, and just go to bed instead!

Thanks for being one of the only people to give me actual advice. Also thanks for the info about my runs. I'll check out those books

You sound like every 8-15 upperclassman runner I have talked to.

Its AUGUST 16th BRO. Start Training for SENIOR YEAR XC. Cause you screwed up this year.

Don't listen to these guys. Your improvement curve is going to be steeper than the guys who ran more this summer-it's going to be easier for you to catch them than it is for them to stay ahead of you. Your risk is injury-so be careful and take care of yourself.A little story-My senior year, a sophomore who never ran before started the season running about 19 minutes. By October, he was 4th man on the team, and at "states" he was second-running 15:30 (at altitude, by the way.) Granted, he was unusually talented-but these bozos who say it's too late and to start worrying about next year don't know the power of the human spirit. Prove them wrong.

HighMilerMileage wrote:

You sound like every 8-15 upperclassman runner I have talked to.

Its AUGUST 16th BRO. Start Training for SENIOR YEAR XC. Cause you screwed up this year.

Me, 30 years ago. wrote:

Don't listen to these guys. Your improvement curve is going to be steeper than the guys who ran more this summer-it's going to be easier for you to catch them than it is for them to stay ahead of you. Your risk is injury-so be careful and take care of yourself.

A little story-My senior year, a sophomore who never ran before started the season running about 19 minutes. By October, he was 4th man on the team, and at "states" he was second-running 15:30 (at altitude, by the way.) Granted, he was unusually talented-but these bozos who say it's too late and to start worrying about next year don't know the power of the human spirit. Prove them wrong.

I agree. Op, while you might be behind the eight ball a bit, I can remember having very little base the summer before my first cross country season. I ran the team time trial in a little over 18:00 on a challenging course, ran the first meet of the season on the same course in under 17:30, ran the next flat, grass meet in 16:20, and my third "official" race on the fastest course of the year (flat dirt/asphalt) in under 15:55. Of course I trained very hard once the season began, probably too hard, but I ended up 2nd man on a good team.

So, if you have the heart, work ethic, and a little talent, you might surprise yourself. Also, I agree with the poster who said to get an extra 20 miles in in the morning through Oct. You might also bump the long run up a bit. Then taper down as you approach regionals and state.

Also, put in a better base over the winter and next summer. Like double the miles you ran this summer.