Boys HS... I had an Achilles injury as freshman that kept me from running freshman track and soph. XC. Came back into running as a sophomore for track and ran 4:47 1600m off of 25 miles a week throughout track.
1)What can I expect to see as a junior doing more like 40-50 mpw?
2) How do I make a smooth transition from the mileage I do right now to nearly twice that?