XC, Track, and off-season?

Question

in XC during the fall, my PR was 18:00 (flat course). I went offseason for a month. is this too much? and should i do some type of exercise during off season? is this a time i weight-lift, and do lunges, etc.? RUn a little?

then i came back for track and got my mile time down to 5:15 and two mile down to 11:20. Then we went off season again for about 3 weeks, and i did some ab workouts and lunges and weight lifting (2X a week each, i feel bad i should have done more), but when we started XC again today at school, we had to run a mile easy warmup. I did it in 6:30, which is fast considring its a warm up and we havent ran in a long time. I felt kinda tired after (not breathing super hard but i feel like i am working). However, this week i am doing a project where i can only eat certain foods. i was only eating protein that day, which means no carbs. so i ran a lot slowr than i could that day. However, do you think i can get my XC times down to 17:00? Mile time? 2 mile time? Thanks

Answer 1

weightlifting is not good for distance running...just run everyday

Answer 2

First of all knock back on the amount of protein intake. I am all for supporting protein (it builds and repairs muscle) but to much can make you tired. Eating to much of any one thing is never good for you. Did you ever watch the movie "Super Size me" yes well like I said to much of one thing is never a plus.

Also taking a month off is a little drastic, I will usually give my self 2 weeks off a most because when I am in training for a season I will usually be putting on about 100 miles a week not including my technique training, and weigh lifting. But I wouldn never recommend anyone to go over 2 weeks especially if you need to get ready for the next season.

If you feel like you need more time off in between the seasons do some cross training. Biking, swimming, rowing, and the elliptical are all great. They give the body a break from the pounding of running but yet they will keep you in great shape. But I would never take more than 3 weeks off from running at the end of the season, so you could take 2 weeks off than do a week of cross training than start running again.

Weight lifting is a year round part of training. It is more vital early in the season though. Distance runners should be doing low weight, high rep lifting. Low weight and high reps will produce a longer leaner, more toned muscle which is good for a distance runner. Where as high weight and low reps will make you look more like a football player (and that is a lot of bulky muscle a distance runner does not need). Ab workouts are also great. You can do them everyday they won't hurt any workout or you could do them just on your easier run days.

Did you ever think about going to a running camp. I like running camps. I have learned so much from camps and now I am coaching at camps and for a track team and I am still learning. It is a good way to break up your summer running routine, and give you something new to do.

I think it is possible for you to drop the time, it is definetly possible to drop the time if you start working on it now and not 2 weeks before your season starts. Good luck

Answer 3

u should be able to get down to 17:00 if u just keep running... and eat carbs when running not proteins.

Answer 4

Ok im around the same times as you, a little faster.. What im doing starting next week is 50-60 miles a week..so far ive just been getting ready for it... Ima run mornings and afternoons monday-friday...with a 8+mile run monday morning and speed work on thursday. Abs on mon,wed,thurs,sunday..And im doing jump shoes workouts wich are usually used by basketball players, but it increases your speed by alot and thats my weak part..

I also do Matt tegenkamps(american 2mile record holer) core routine which can be found in the source below..

I hope this helps..

Answer 5

weight lifting is good for distance running, for distance runners it should emphasize high reps and low weight.

dude, how long do you have to get ready for 17:00, if it's in the fall, then you have plenty of time.  taking a month off is too much.  and when you do take time off, you should still be staying active.  getting your miles up is the easy way to improve, the more running you do the easier it will be to run sub 17 later on, eath healthy, get plenty of rest.  Run a lot!  the more miles you do the closer you will get to risking injury, but the higher the risk the higher the payout, and plus you'll have a great time cranking out those miles, 50 is a good starting point, 100 is pushing it.

do strenght, endurance,  and speed runs.

faster, higher, and stronger

HOPE THIS HELPED,

SLYFOX