Since I'm not quite what I'm capable of this season, maybe the letsrunners out there can help give me an idea of what kind of 8k time I'll run this year. I'm a junior DIII XC runner, and last year at this time I was in what I thought was good shape and ended up ruining my season by overtraining. Right now, my 8k PR isn't from a race or even a time trial, but from a tempo run.
So far this summer I've been logging 80-85 miles/week, being careful not to overtrain. I did only one workout a week over the summer (mostly tempos). I did a 7-mile tempo in 39:27 (5:38/mile, last mile in 5:17 and a 10-mile tempo in 58:15. Both were on bike trails, not on the track.