Preparation

Putting the work in gets results in distance running. This is the time to be getting in the miles. You can't do much in a few weeks. Distance capacity takes a long time to attain and is slow to lose.
A few years ago there was a junior who loved running and the team yet took it a little too low key. After his junior year he decided to try to take off a little baby fat and set up a summer running program. When he came back for XC his senior year he looked different. Was this that 19+ minute JV guy? Correspondent Sam Donovan is interviewing and researching. Look for the story after July 4th.