Hey, looking for tips for summer XC training?

So I really want to improve this summer I was wondering what you guys/girls do over the summer to train? 

What’s a good distance to run, how often should I run per day? Is running twice a day going to help or hurt me in the long run? (no pun intended) 

I’m a going to be a sophomore in high school, and I ran cross country this year but it was my first year and I was just “learning the ropes” and I want to start getting serious about this people, so help me out? :) 

Track season is officially over for me.

Last night we had our last meet of the season, unless  you qualified for regionals… Which I did not because I did not even finish my event.

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Sorry guys I have to get this out of my system.

I can’t wait for cross country. I can’t wait for summer workouts. For waking up when the sun has just risen and there’s that crisp smell in the air. For running in grass that’s freshly coated with dew. For having soaking wet feet and laughing with the other girls about our toes sloshing. I can’t wait to run mile after mile this summer. Because I can’t wait for the season to start. You know what? I can’t wait for tough practices, the practices that make you better. I can’t wait to get back to running everyday with my family (team). I can’t wait until I obsess over water and pasta and peanut butter. I can’t wait to see how I do at my first meet of the season. I just simply cannot wait for the sport that I adore. 

#wotd (workout of the day) 

3 x 300 strides

3 x 200 sprints

3 x 100 sprints

800 cool down 

Tired & sick. 

Last night was one of those big tournament races that you have at the end of track season..

Sectionals is Tuesday and I’m done! 

I also got a new PR. 

I went from a 16:28 to a 16:14 in the 3200. Proud of myself. I got a ribbon it’s pretty even though it’s black.