I started cross country season off to a bad start. Any help?

Question

Hi. I am a freshman in high school. I have been training with my cross country team for about 5 weeks now. My middle school coach told my high school coach to watch out for me as I broke records at my school. I have been in the middle of the pack for all of the 5 weeks. Every now and then I would be with the lead pack. I am running horrible. The lead pack (all grades) are running times 1 minute slower than I usually would do. We were timed on the mile and the 3 mile not a long time ago. In the mile, I got 5:43. My personal best was 4:57. In the 3 mile, I ran 20:09, when my personal best was 16:45. The varsity is running high 17's and low 18's. I am so pathetic even though I ran all of summer, performing base training (easy mileage). Also, my legs are feeling more tense and tired when they used to feel fresh and springy. What is going on? Any help? I really want to get back to my usual self. Thank you for your time and advice.

Answer 1

um.. it dont matter.

Answer 2

You're just nervous.

I've run cross country for a long time and when I got to high school I was nervous about having a good running time compared to the upper classmen.

Just stretch before running and try not to pay attention to others around you. Don't worry about it, but don't be tense when you run.:)

Answer 3

The problem is that you are getting to the point where you are burning out which means your tired and running way to much. That happened to me. I'm in 8th grade and I'm in the low 18's. This is what I do to prevent that from happening is run 6 days a week. You have to take a day off to let your muscles recover and let your body get rested. Your body will feel good after you take the day off which means that it gets stronger when you take a day off. Just to recover from that take 4-7 days off with no running. Good Luck!

Answer 4

Just keep running. Maybe its your diet, or your not stretching enough, or even it's your shoes. Hope this helps, Good Luck!

Answer 5

If you're legs are feeling tense and tired it's a sign that you need rest. Take a day or two off, your coach should understand or else do it on a weekend. Make sure you're eating healthy and drinking lots of water [stay away from coffee, soda, tea...it dehydrates you]. If you're feeling tired it could be a number of things...start taking vitamins and an iron supplement! The most important thing a runner had to do is listen to their body, and right now your body is telling you it needs recovery and possibly better nutrition. If you ignore it you could injure yourself!

Once you start feeling fresh and springy again, put in the miles on the weekends, long slow runs to build endurance. It really does make a difference...but not until you feel fresh again!

And additional thought...make sure you're getting plenty of sleep! Stretch, and after hard workouts ice baths help your legs tremendously. Stay in for 10-15 min. or as long as you can but no more than 15!

Good luck and good running!

Answer 6

Base on the informationin your posting,it appear that your over training. That is why upr legs are tierd and you times for droping. Do some cross trainnig. Here are some ideas:

Here are some ideas you can run by the doctor and see what he says.

Biking, only work the lower body (i.e. the legs) but is an excellent for of exercise and is easy to get into by just attending a Spinning Class at your local fitness club.

Elliptical Trainer is also a good idea for cross training

This is the one that wold be the fastest way back in to shape.

But only After the doctor gives you the green ligth to do so.

About ten years ago runners started running in deep end of pools, what is now called Deep Water Running, so that can get their runs in while injured without the high impact of running on hard surfaces that could worsen their injuries. You can do your runs in the pool and not only rebuild you endurance but improve you fitness very quickly due to the added resistance of the water.

Overall it really depend on what it is you are looking to get out of your workout. If your just looking to get some cardio in then biking is great for of exercise Because I am now in my early 40s, I do lot so spinning (biking classes) about 3 days per week. When combined with my runs (at least 4hours latter that same day) I am able to maintain my level of fitness that is acceptable to me for upcoming road race and works with my schedule of family responsibilities.

Answer 7

I think you're suffering a case of overtraining.  I am a freshman xc runner myself, and have been training for 11 weeks now.  My mile time was in the six minutes during track season, and now i've plummetted, having times in 7's and 8's.  During the summer training, I was trying too hard to keep up with varsity and ruined myself.  All those workouts I'd chased varsity and ran too fast hurt me, they weakened my body and did nothing to help me improve.  Try taking it easy, it's a hard step, but do it. You have to start back from the beginning to work your way up.  Run your workouts slower than your mile pace, try doing a pace not too challenging, but difficult at the same time. For example, My mile pace now is 2 min slower than my pr mile.

This process may take some time, but in the end, you'll be back up there, injury free. Good Luck. =] Any more questions? You can email me.