16:05
16:05
low 16s freshman year
I went from running 22:53 in my debut (April sixth) to running 17:21 today. Is this any indicator of potential? *Keep in mind I know I'm bad. I don't mean potential to run "fast" per se. Horrible people do great things.
It's not good if you claim you do 90-100 mpw
I've done one week of 101. After that 22:53 I did like 10-20 a week with LOTS of quality. Then I did a consistent 40. In the summer I did 40-55. Then I got where 60 was easy. Between races, you can't really get 100 MPW. I'll be doing that for Winter base, however.
I averaged 17-34 mi/week when I ran 15:17 as a SR. Closer to 17 mi/week as a sophomore.
The largest obstacle is injuries. Run as much as you can, but if you have any type of pain, take it easy until it goes away. I've known a couple pretty good runners who started doing solid 100 mile weeks and became state champions. I did 60-70 in the summers for a couple years and had a great junior year. When I tried to bump up the mileage to 75-80 the following summer I had an overuse injury. I took a couple weeks off and that went away by xc but I had another hip flexor overuse injury during the season and didn't run well. I got back in great shape over the winter and then got bronchitis the whole track season.
I've seen runners knock 40 seconds per year off their 5k times in high school. An example would be 18:00, 17:20, 16:40, 16:00.
During my week of 101 I felt nothing but strength. I know it takes a while to find out what suits you, but the last run of that week was a 5 miler at 5:50-5:40 the evening in which I ran 15 in the morning.
Ran about 30 mpw in high school. Not much off season. Here are my PRs for 5k xc and track times in the spring.
9- 17:52 (10:50 2mi track)
10- 17:10 (9:50 3200)
11- 16:35 (9:33 3200)
12- 15:57 (9:16 3200)
No XC as Freshman
17:45 Soph
16:22 Jr
16:03 so far Sr yr (I've dropped about 45 secs YTY on comparable courses, so I should break 16 in the next few weeks)
good luck!
but know that you'll be recruited on Jr yr track times, not XC.
Frosh: 19:22 5k xc(11:06 3200m)
Soph: 17:17 (10:04 3200m)
Junior: 16:21 (9:37 3200m)
Senior: 15:51 (9:15 3200m)
No running before frosh year, 30-40 MPW before sophomore year, then 55-70 during off seasons. Not great speed (57 400m).
Late starter wrote:
No XC as Freshman
17:45 Soph
16:22 Jr
16:03 so far Sr yr (I've dropped about 45 secs YTY on comparable courses, so I should break 16 in the next few weeks)
good luck!
but know that you'll be recruited on Jr yr track times, not XC.
Thanks! The school I'd call my "number one" is a d2 whose #1 ran 26:30's this year. I'm thinking a top three at the Meet of Champs (which would probably take like 9:20-9:30) would be good enough for that school. Considering my lack of talent and inspiration/sense to do well in school, this school is a nice fit.
16:17 frosh
15:33 soph
junior year we will see!!!!!!
18:30 soph
16:30 junior
15:40-15:50 senior
FR - 21:19
SO - 18:09
JR - 16:03
SR - 15:16
16:02 @ state meet. Pretty big PR. Was mid 16s until then.
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