I'm a college distance runner (cross country, 5k/10k) but I was injured for much of my freshman year (last year), missing cross last year, a lot of indoor track, and wasn't in the best shape for the 10k in outdoor track. I really have no idea what kind of shape I'm in now going into cross and was wondering if people had any good guesses as to what kind of shape I'm in.
I've been doing 75-85 miles a week every week since the start of June, and I've done a few workouts. I've progressed to a 6 mile tempo at 5:17 pace on a relatively flat road (very gradual uphill in one direction but 0 net elevation gain), and last week I did 5xmile in 4:54 average on the same road (3 slightly uphill, 2 slightly downhill) with 90 second rest. Both workouts were given by my coach even though I realize these are hard workouts for the summer. I've never run a decent 10k on the track or any 8k in XC but my PRs are 15:21 for HS cross, 14:48 indoor 5000 in track, and 9:20 3200 from high school track. What kind of shape does this indicate I'm in for a flat 8k in cross country or a 10k on the track?