I am a junior in high school and I am currently playing for my schools football team. I ran xc as an 8th grader and my 2mi pr was about 12:20. The summer after, I grew, and by freshman year put on 20 lbs or so of muscle from lifting weights (which I am very serious about). Freshman year I was about 5'5" and 140 and could not seem to improve my times at all. I was running decent mileage, but never more than 40 because of my knee problems. I could not seem to break 19:30 for 3 mi the entire season and did not make the state team so I quit. As a sophomore I did not run xc but focused on football and powerlifting in the fall and winter. Come spring time, I run track, but only middle distance: 800 and 1600. I ran a 2:23 and a 5:30. Now I am in football season as an 11th grader. My team sucks and it's getting boring and I'm thinking about running again. I am now 5'8" and almost 160lbs. I am confident that my knees are much better since I'm more developed and I want to actually work hard for a state champ and be successful (the xc team won back to back state champs with out me) and run xc again. What should I do? Will I be able to break 19 with my muscle mass if I come back next year as a senior? Should I base train all winter? but I also want to keep up my lifting during that time...Then in spring run track and then really amp my mileage up in the summer? By xc season, where do u think I should be at training wise? (Mpw?) please give me your advice on what I should do and give your honest opinions. Thanks.
Btw I think I can drop a 5:45 mile right now if I wanted to