I posted this a little while ago, but then I didn't visit the board for a while so I don't know if anyone responded.
In early May I severely sprained my ankle, forcing me to miss the rest of the outdoor track season. I went to physical therapy and got all my treatments, but they warned me not to do too much too soon, or I could have re-occurring ankle problems the rest of my life. Having not run for almost 3 monthes (I started running again in late July, my attempts in June and early July hurt too much), I am very out of shape, with high school xc meets starting in about a month. The important meets (conference/sectional/state championships aren't until late October/early November.
Right now I'm running 4 days a week, with 2 days doing 4 mile runs at 7:30 pace and the other 2 days running 2 miles in about 13:00-13:10 (I told you I was out of shape). Two weeks ago I was running 3 days a week, and in another week I'll try to start running 5 days a week, while gradually increasing distance and pace. Two days a week I bike for about an hour over rolling hills. The days I don't run I do push-ups, pull-ups and ab exercises, and the days I run I just do ab exercises. I don't have access to a gym or any other exercise equiptment.
If you have any advice or suggestions about how I could get in better shape and what to do to prepare for the season, I would greatly appreciate it. Thank you.