As regards not enough racing for the UW team, several thoughts. Last year Withrow ran three races: US Nationals XC/qualified for WCXC; WCXC/top US finisher; 5000m 13:35. I am not sure he needs to race very often to do well (actually, he did do an indoor 5000m as he was getting into shape in the winter and ran a seriously negative-split 8:02 or so running solo [he might have lapped everyone] in the second 1500 on an unbanked track).
When was the last time Simon really lost an XC race, including Big 10s (3xChamp), Griak (2xChamp), NCAAs (defending Champ), Canadian National XC (2 or 3-time Champ) so he seems to be able to run well off of not too much racing (well the Worlds are a different cup of tea, but I suspect that Bekele could take on most of the top NCAA runners even if they ran a relay 4x2500m).
Most of the team had one hard race before Big 10s, and some had two. Then Big 10s, then Regionals, then NCAAs. This is not like HS where you run into shape and learn how to race. They seemed to race well enough that eight of them dusted a set of All-Americans and half that dusted the other one (3:55 miler and XC runner SJ).
I wonder what their workouts are like, trying to figure out who is going to race at the NCAAs. The top two All-Big 10 2nd Team runners (or some 1st Team guys) are not going to make it, even though some of them are seniors.