I want to do good in Cross -Country .I'm a varsity runner.?

Question

I have been running cross country since my sophmore of Highschool. I run sprints in track since Freshmen year and My coaches suggested that I do XC to stay in shape . the thing is I'm pretty good in track I earn some medals. The thing is now I'm a senoir and I'm about to start pre conditioning for X.C and I have never earned a medal in X.C. I've gotten first place at every dual meet except one (when coach lets me run J.V) We dont get medals for dual meets. The thing is I'm really a varsity runner but I suck at 3 miles .The best time I've ever gotten is 22.59 my usual time is around 25-28 mins .I'll be happy to just get one medal In X.C before I leave highschool.I try really hard but by the time I get finished with 2 miles I'm wheezing And the top half of my legs are sore. I really want a medal.

Answer 1

your times aren't really going to get you #1 medal..
youhave to train hard in your workouts and distance runs..
don't train hard on your easy runs(day before race).. but training hard on your distance runs is key.
also, mental toughness.. there is only 1 mile left after 2 miles, make it your best.

Answer 2

people have different strengths...don't feel bad that you aren't good at EVERYTHING. it doesn't matter that you are a senior and run JV. remember why you are doing it...to have fun and get conditioned for track.

just do what your coach tells you.

by the way, leg lifts work the hip flexors, not quads, and that is not the most effective way of strengthening the legs for running...

Answer 3

Sound as if you need some quad strengthening exercises such as leg lifts. There are machines at the gym designed for that purpose.
.

Answer 4

sometimes running isn't about medals but about improving. the best way to improve is to increase mileage or intensity.

Answer 5

sounds like you need to be running at a pace you can talk for abut an hour or so at least twice a week. It sound to me like you need to increase your mileage.