This is my son's first year running cross country for high school. He is a freshman. They recruited him after middle school track where he did pretty decent in the mile.
He ran his first race at 21:39. Since then he got injured (knee pain) and sat out a race & didn't train for about a week. He has been back to practice about 2 and a half weeks, and run 3 races.
His times are now in the 23 minute range. He seems to be having trouble getting back to his as fast or close to the time in the first race. Any ideas?
I imagine he will have a breakthrough race very soon, so long that he is healthy. The biggest thing with being injured is finding that confidence in yourself, along with confidence in your body again. Suffering your first injury can be tough because when you are young, you feel as if you should be invincible. Then you get an injury and start doubting yourself.
Staying positive is probably the best thing that you can do for him at this stage. Maybe he needs just a few race tips to help him on race day. Watch the video below for some ideas for ways to attack the next Cross Country Race.