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RE: look at this week my coach laid out to "wind down" towards districts
Actually doesn't sound THAT terrible.
If I gave someone this plan, which is essentially the same thing, I think they would go into the race feeling pretty good:
Monday: 6 x 800 with 2:30 recovery starting at 20 seconds slower than race pace and finishing about 5 seconds faster
Tuesday: distance run with pickups
Wednesday: longer distance day / hills
Thursday: duel meet
Friday: shorter, brisk run
I don't see the point of the local 5K, but I think you are just getting psyched out by seeing "tempo" "track workout" "fartlek" and "long run". None of these have to be gut-busting efforts. Unless your coach is the guy that would make you do burpees for not hitting splits on a fartlek, you have much more control over how fresh and recovered you feel than you realize.
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