I haven't check this in a while but I did run 70 miles a week about 9 times between August and October. Also I ran 69 miles the week before FL Regional.
Here have been my workouts since the regional.
4x30 seconds w/1 min recovery runs (pace around 7 flat)
2x3min w/3min recovery runs
4x1min w/1min recovery runs
2x3mins w/3min recovery runs
at a local golf course
4 mile tempo at 2.0 gradeon the treadmill (getting used to running in warmer weather again) 5:15 5:15 5:15 5:05
Fartlek of 7x2mins on/off
up and down the only hills in eastern south dakota
for my goal for footlocker. Top 25, if everything goes well I might get in the top 20. time wise I really don't a have a good guess but looking at past results a 15:35 or faster would be alright