My son just finished doing all this - he is now starting his senior year. He pretty much did what the D1 coach suggested - he started filling out some of the online recruiting forms that are on a lot of the websites, and also replying to some that arrived at the school in the mail. He had a very successful xc season, so after the season was over (late Dec, January) he then followed up the forms with emails to programs he was really interested in, with a short update of his new xc pr's, titles he'd won, post season national level meets he'd run in, etc. That seemed to work, because most, not all, replied to him with interest.
Also, take the SAT and/or ACT your junior year; SAT is offered in January. This is really important if you want to apply to an academically strong school like Stanford or an Ivy or something along those lines. They'll want to know by next summer whether you even qualify school wise for their programs. And, register with the NCAA eligibility center.
If your coach is willing, have him or her make you a good web page on Mile Split with you race results, pr's, etc. You can then reference that in your emails.
I think emailing right now is way too early - my son is involved right now in arranging recruiting visits as a senior and the coaches seem pretty busy with that and also with getting ready for their own teams to arrive this fall.
You should be able to figure out what fast times are on your own. Just look at the rosters of some of the college teams and they will often list high school pr's, etc. Or go to Mile Split and look up the profiles of some of this years best runners.