find your loser wrote:
Yes, i definitely did recover well. i was also primarily doing speed workouts in track. XC was just talent, i ran 16:20 or so in my first season (junior). 16:08 senior year
actually, i don't agree that over 40 mpw is bad if you get there carefully. If you want to be very good, you need to run over 40 mpw or have immense talent (Drew Hunter, Grant Fisher etc)
now, i'm in my 30's and my best races have been run just doing easy miles at 6:50-7:40 pace, 50-60 mpw. I always feel recovered because there's not much stress. add workouts, my legs tighten excessively up or i get injured
it's all relative though, some guys can just hop in 5k and run under 16:00 because they are talented. these are guys who might be able to run that pace for a 10k or perhaps even a half marathon.
I was a 400m-800m guy who could tough out a 4:25 mile in high school. In college I jumped up to 55-70 mpw and ran 4:06. I also had 49.x 400m speed and ran 1:51. but in high school i only ran 1:55 and ran 50.2 in the open
many could argue I underachieved in high school, but it took a long time to figure out i needed to increase my mileage very very slowly. I'm fragile, so lets say i was running 25 mpw my freshman year, maybe the next year i could do 30 mpw, then 35-40 mpw as a junior etc. I learned to build up slow and really do my easy runs slow. it's hard for a high school, i always tried to run 6:30 pace. now my easy days are sometimes 7:45 pace, but i can do a 6 mile tempo at 5:20 pace
be patient. sometimes you need to trust your coach, and sometimes your legs will feel like sh#t and dead tired. learned understand what you can handle but if you never increase the miles, you'll never find out.
in your defense, i would have thought an 8 mile run the day after a race was absolutely crazy and i'd have been super tired. i also would have tried to run it too hard. next time, just run 8:00-8:30 pace with your teammates on shady trails if you can. talk about girls, running, whatever. have fun
Mycoachsucks wrote:I assume you recovered a lot and thats how you did so well, thats what I think too, you never will improve if you are running over 40 mpw,