I am a male sophomore runner looking for a some advice on what to do be doing in season. My coaching isn't really very good and others look to me for advice. So far this summer I have been doing 40-50miles per week. With two workouts tempo/hills/track repeats and a long run. Any help would be appraciated.
Well, it sounds like you have been doing a little too much for a perfect Summer of Malmo:
http://www.bunnhill.com/BobHodge/rtp3.htm
but most likely not so much that you can't recover.
Continue doing exactly what you have been doing, NO LESS AND NO MORE, except on weeks that you have one race, replace one of your workouts with the race. If you have weeks with two races, then replace BOTH workouts with the races. Do not stop doing longish runs, but now is NOT the time to decide that you want to build to a 14+ mile long run on 45 mpw.
If you listen to the NO LESS AND mostly the NO MORE advice you can have a great season.
This advice is tailored to what you told me, you are a sophomore, your coaching isn't very good and that you have been doing 40-50 mpw with two of the three workouts tempo/hills/track plus a long run. If you start running your reps faster, you will crash. Others on your team who are seniors or who have not really run over the summer or who have not regularly done workouts and long runs should be doing things VERY differently.
Should also mention that my frist xc meet won't be till late September but have a road race mid sept. Not sure if that changes anything.
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