How good can you get in a summer?

THAT is what I wish I would have done instead of checking in for X-C in lousy shape, having only averaged about 40 miles a week all summer. (I did a 6 mile course once a day, in 7 mpm pace and 'thought' I was working hard). I ended up sucking in Sept and using the 1st 1/2 of the season, just getting up to speed. It would have been nice to actually have been in the shape I was in Novemember, back in Sept and Oct., too.

you will see big gains throughout the season...plus you have til Nov to get to 15:XX, you may start at 16:40 and see improvements each race..plus training with the team at that point will continue your development

if you've never really done much mileage don't overdo it at first but get some sort of base built over the first 6 weeks while keeping your quality workouts...

take your time, build it week by week, just make sure you put a gel insole in for cushioning (not really)

There isn't a training secret to this time or that...train hard, push your limits, and listen to your body.

To OP, I went from running 19:29 5k (I am a male btw)and 12:10 in the 2 mile my junior year to 15:25 my senior year of xc and so far this season, I have run a 4:27 mile. I started track and xc in 8th grade. Prior to the summer of 06, I had never run more than 45 miles in a week. This summer I ran 110 miles a week, sort of just bumped it up and prayed to the gods I didn't get injured.

just a runner... wrote:

To OP, I went from running 19:29 5k (I am a male btw)and 12:10 in the 2 mile my junior year to 15:25 my senior year of xc and so far this season, I have run a 4:27 mile. I started track and xc in 8th grade. Prior to the summer of 06, I had never run more than 45 miles in a week. This summer I ran 110 miles a week, sort of just bumped it up and prayed to the gods I didn't get injured.

How did you build up to the 110? How fast were your runs? What sort of times do you have in other distances? Thanks a bunch.

I ran 40-60 mpw this past summer after never running more than 30 consistently in my life. I was a 4:30/1:58 guy and ended up running at the NCAA Cross Country Championships.

You can do it if you put your mind to it and stay healthy.

thewonderer wrote:

???

OK, lots of sound advice, plenty of good personal anecdotes. You might also want to read "Summer of Malmo". What else is there to say? Go out and run!

Do you need help E-mail address.