I ran XC all four years of high school but never ran track. I wasn't very good at it because I was very inconsistent. The one summer I was consistent, I ran 35-40 mpw with very little speedwork peaking at 45 over the summer and ran 19:5x (my junior year). That season I also got sick twice and didn't race with the right mentality, so I think I could've run more like low to mid 19s.
I haven't run much since XC ended, mostly doing the occasional 20 mile week, and I haven't run much in almost 3 months now because of various time commitments, personal family things, and being so busy with college scholarship interviews (academic) and graduation. I also haven't really had the desire to run. But I want to get back into it now that I have graduated and will be going to college. But I need help with picking an event.
I would estimate I am in about 22-23 minute 5K shape right now, about 6:30 mile shape, and last week I ran a 100m time trial with a decent warmup in 14.05 seconds. However, this could've likely been more like 13.8 because I was hand timing it and started the timer when I was in the "Set" position, and I also ran it in cross country spikes instead of sprinter spikes. I was pretty surprised at this time because previously during xc, I could only run 15.5-16 seconds, though this was in trainers not spikes. The only reason for the decrease in time I can see is that I've been doing two plyometric workouts for increasing vertical to dunk over the past two weeks. There have been no sprinting workouts and no running other than three easy-paced 3 mile runs a couple weeks ago. My junior year when I was consistent in XC, I remember running 5:45-5:50 for the first 1600 of a 3x1600m workout, and I followed it with 6:10ish for the next two, so I was probably in about 5:30ish shape. I know that it's hard to be great at long distance and sprints, but I did enjoy the 100m time trial and also enjoy easy-paced long runs (so maybe mid distance?)
The only problem for me is that I don't enjoy weightlifting at all, but I will do it if I have to in order to reach my full potential in running. I only have access to dumbbells and machines through PF for teens this summer, but I'll have gym access when I go to college in the fall. I've never lifted except maybe twice last summer, but I hated it. I love calisthenics, though, and I want to train calisthenics 3 times per week to eventually get skills down. I can almost do a muscleup and have been training this specifically for only a month. I can do about 15-20 pullups, 35-40 pushups, and 20ish dips with perfect form off only about 2-3 months of training. I would like to eventually perfect the muscleup, and I want to do a handstand, front lever, back lever, planche, etc. I'm wondering if I can incorporate calisthenics instead of lifting and if this affects the event I would pick. The other thing is, I would love to be able to dunk maybe by the end of freshman year. I need to increase my vertical by about 10 inches, which I think is very achievable considering I have barely trained it at all and I probably have a lot of slow twitch muscle from distance running. My last question is "Is this even possible?" Can I train for running, dunking, and calisthenics at the same time? If so, how?
TLDR: I want to get back into running but am unsure which event to pick. I want to also train for more advanced calisthenics skills like muscleups, handstands, levers, planche, etc. and I want to eventually dunk on a 10-foot hoop. Is it possible to accomplish all these goals simultaneously, and which event should I specialize in based off my times? I want to train the event I am naturally best at but don't know which that is.