My goal this year is 4:35 for the 1600 (thats the time that made states last year) and <2:05 for the 800. I'm running the 800 because we have a really good 4x800 team going and I'm right on the edge and I don't wanna be the weak link. Longest I'm going to be doing is the 1600, I'm never going to run the 3200 again. A 1600 uses a lot of anaerobic system though, so most of my track workouts are like 8x400 to 12x400 at ~70s each with a minute rest. My best time for 5k is 17:54, 1600 is 4:51, and 800 is 2:08 my junior year, so I am better at shorter distances. It helps to look more intimidating on the line too :P

One thing, my friend on the xc team started weight lifting. He gained 15 pounds and did a lot of leg lifting and I think it took away from some of his slow twitch muscle, and he didn't get his PR in xc. So I'm not gonna do any leg lifting. I plan on doing a lot of core and upper body, though. I know squats are good and all I just don't think they'll help me unless I was doing only 400m and under. Another kid, who used to play football but hurt his back, started running and killed kids in cross country and track. He was strong and lifted a lot, and ran a 4:42 mile.

thanks for the info though, I definately do need to eat more. for breakfast I have good sized bowl of toasted oats or some other whole grain cereal, OJ and maybe toast. Lunch is a PPJ, granola bar, carton of chocolate milk and maybe some cookies (haha, i love cookies). dinner is whatever my mom makes, which is usually grilled chicken, salad, and rice. She makes good stuff. and I snack all day on random stuff.

Ok so a normal day looks like:

Track practice - 30-40 minute run, OR workout 2x/week (warm up, 8x400, cool down). Long run saturday (60-70 mins)

After practice:
5x25 Ab workout (all kinds of crunches)
-every other day
3x8 bench @ 115-135 lbs (shutup i know)
3x10 curls. One set hammer curls, one regular, other that twisty one 20lb dumbells
3x8 lat pulldown

-every 3 days
Inclined bench @ 80 lbs
Lateral fly dumbbell
Rows

Should I do some back workouts? What stuff am I missing and how should I alter it besides eating more? Oh yes, should I take protein shakes? thanks for the help guys.


-edit-
This is my senior year and last year of track coming up, and I'm not doing cross country again so I don't care about long distance anymore. Only 400-1600m races.