Our XC team has the State qualifier in a week and a half. We have a shot to make it but I had a crappy race last week and I’d like advice for training.
Background: I’m a guy,16 and ran 16:50 (3 mile) then got sick and ran 18:20 (5k). Earlier races were between those two times. I’m not the fastest on the team by quite a bit, but our coach left to take a job in another state and his assistant is a new teacher who got stuck with us and is new to XC. Sucks but we’re gonna deal.
Anyway, I only have a medium base due to a summer injury so 40 mpw including a long run of 9-10miles and speedwork w/mile repeats and 200s.
The last race I ran was just a beatdown. Sore hips, sluggish, felt like I was running in quicksand. Based on what I read here, that’s not a lot of miles, so what do I do? Train more? Rest?