XC summer base

High School Running High School Training

8 years ago 05/18/2015 10:46am EDT

So my track season is about done. This is our last week of training because a girl in my group made CIF so coach has us train with her to keep her company. I ended the season with a 5:17 1600 which i only ran 3 times throughout the season. a 2:14 800 that i struggled to find the appropriate strategy and still wondering. And finally a 55 split in the 4x4. This was my first year of XC and i went from 22 to 19:50. I was wondering if it's possible to get down to the 18-17 or even 16 range. We start summer running in a few weeks. Any suggestions? How many MPW should i run..? I also thought about changing up my diet and try to get lean.. any tips on that? Its my last year and i'd like to make it memorable and hopefully qualify for CIF/State. Any tips would be great..!

8 years ago 05/18/2015 11:55am EDT

re: middledistance800

Ask your coach. You seem to be doing alright so far.

Don't take any weeks off between spring and summer. Your coach already seems to be on this one.

Do take two easy weeks with no hard running just 15 or 20 miles and some strides every other day.

Then Summer of Malmo:

http://www.bunnhill.com/BobHodge/rtp3.htm

Cleaning up your diet is a good idea. It is a very long term strategy but it really takes a lot of practice to get it right.

Practice running on grass at least a couple miles every day.

8 years ago 05/18/2015 12:27pm EDT

re: middledistance800

Do lots of LSD this summer. Long slow distance, that is. Your 400 time shows that you have plenty of speed but not enough endurance, and running high mileage over the summer should do the trick. Depending on your in-season mileage, I would go for 50 mpw or more. I am in a similar situation as you (5:19 mile, 2:12 800 this season) and that is what I'm planning to run this summer. Good luck.

8 years ago 05/18/2015 12:45pm EDT

re: middledistance800

It was my first year in high school cross country as well. I ended with a 17:21, started with a 19+

My track season ended with a 4:41m 1600)I started with a 5:06) and a 2:12 800 (I hate that race) the only strategy we were told is do lap one at 95% effort and lap two at 105% effort.

I am already lean however because of gluten and soy allergies I don't eat a lot of processed carbs(except the occasional milkshake, or gf desserts) I do eat a lot more fat and I have found it to work for me.

I think there is no perfect diet, only a diet that works for your body, tweak yours and see what happens?

Our XC team is going to add some mileage, we are maybe doing 20 miles a week in track. We hope to be hitting 50 or so by the end of summer. I work out with a trainer three times a week and we work on my running muscles, back/calves/core, plyometrics. I've gotten faster in every season and stayed injury free.

I am a sloth on Sundays and limit my gym time to one extra upper body work out. I am hoping to come out much faster/stronger for my sophomore year. Hope that helps you as you figure out what will work for you...

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