Ahhhh…The good old summer workout days for football. I’m about to graduate high school and boy am I going to miss those days…kind of. Anyway, to your questions-
The way you described your summer workouts sounds almost identical to what mine were, lifting 4 days a week and running included.
You shouldn’t have to worry about squatting heavy and running hard afterwards as long as you have warmed up properly. It should consist of high knees, high knee butt kicks, short quick steps, high knee karyokas (spelling), and those movements related to sprinting. Dynamic warmups are the way to go for sure, but a little static stretching can’t hurt you. Do the dynamic stuff first though. When you’re done running, do a cool down jog but don’t worry about stretching then. I read on Joe DeFranco’s website a while back that stretching right after you are done working out isn’t quite as effective as stretching around an hour or hour and a half later because your muscles are still warm at the end of your workout. Just simply go through another full, thorough, static stretching routine an hour later.
As far as nutrition is concerned:
Prepare yourself a bottle or two of a gatorade/whey protein mix for while you are lifting and between the lifting and running. I think a bottle of gatorade has total of 35g’s carbohydrates, so if you throw in a half a scoop of whey protein powder (10-12 g’s), that should be a nice ratio. You may throw it up, you may not, depending on how tolerant your body is. I never had a bad experience with lifting/running.
Afterwards, consume a drink like Surge or any fast acting whey protein with a high amount of carbs to take advantage of the “window of opportunity.” Then an hour later, eat a meal that is high in protein with some starchy carbs, like a steak and a baked potato. From there on out, space out your meals so you eat every 2 hours or so if you can, and those meals should be higher in protein, lower in carbs. Before you hit the sack, have a protein and fat meal, like cottage cheese and a tablespoon or two of olive oil in it (can’t taste the olive oil). Definitely add in some fruit, especially pineapple or berries, to make the cottage cheese taste better. It may suck at first, but it will be well worth it in the end once your taste buds adapt!
Hope this helps.