early on during club XC season when we're tryng to scrounge up a scoring team:
"uhhh, i can't run for the team this weekend. i don't wanna race yet, i need to get a few more workouts in me."
you know what provides a pretty good workout...racing!!! sack up! it's not like anyone cares if you get 40th instead of 48th!!! and a few extra workouts are not going to turn you into an elite - your a goddamn mid-16 5K guy!