I need help salvaging the rest of my base phase. I'm going to be a jr for XC this fall. My summer began relatively consistent at 45mpw but then vacation, camps, etc. happened. I am currently at 30-35mpw comprised of 4-5 mile steady runs. Tonight I wanted to go fast so I ran a moderately hard, but breathing and legs under control, 1.94 miles coming to 13:36 (7:01/mi pace). To be honest I thought I would be a lot faster than this! My base runs are probably around 8:00/min mile pace(I don't use a watch for those). My goal for XC is a 17:30 5k. Can anyone help me out so I can try to salvage my season? XC practice starts 18 august.