Stone Cutter- Super solid week to kick off the cycle. Looks like a couple of down weeks did both of us some good. Keep it up man.
b]McBuckets- You're shooting for sub-70 half right? Looks like you are on track to go well under your goal.
Netwerk Errer- Solid race, especially in the middle of a marathon cycle. If it makes you feel better one of my good friends ran about a 65 min 10-mile 2 months before he ran 2:49 at Boston one year.
Slartzio- Sometimes it takes more like 10-14 days after cutting back for your body to actually see the benefits of reduced workload. Hang in there and I'm sure it'll turn around son.
KBXC- Very solid week.
My 2 cents on your question, since I too ran about 12 races a season in HS and a ton of triples/quadruples at track meets during indoor/outdoor seasons.
For the smaller meets, do whatever you have to do to help your team win the meet as well as keep your spot on the team. (and if you can control your pride, sometimes that means finishing 4th/5th man instead of 2nd) One way that I found would keep my legs a little bit more fresh is to go out more conservatively in the smaller meets. For example, I was 4th man on our XC team my junior year so I would always start the small meets with our #5/6 guys who were usually 30-45s behind me in the bigger races and pull away in the last 0.5/1 mi. Or if we race a school that I know we are going to sweep I'll just run with our #5/6 guys the whole way and outkick them. (give me a break, I was in HS)
CMM268- As I said before, amazing week and you crushed it. Sorry we didn't get to meet up but I'm sure there will be other chances in the future.
Jwil- Great week with 3 very nice sessions. Sub-3:10 should be no problem at this rate.
Xenon- You're in great shape, don't let the recent foot injury get to you, 2-3 days of cross training may even help with keeping your legs fresh. You're going to kill your next race.
Bonham- Monster week and you are really hitting your stride. Most people probably already forgot all about where you were just 2 months ago. Hope you keep this up for 2 more months and nail it in Portland.
HS_RUNNER_XC- Very nice week of summer base training. You should be building up a lot of strength from those tempo miles.
Souper- Very impressive week, especially those two sessions at the end within about 48 hours. I think I would have had a tough time with that 3 day block when I ran 2:43 3 years ago.
Hereford- Sounds like a very solid week man. Glad to see you getting into a nice groove trainingwise after the last 2-3 months.
Once and Future- Very smart and patient to build back up slowly. Wish I had your discipline.
Forceruner- Damn man. How did that 15:10 feel? If that's true HM tempo pace you are in for one hell of a debut.
Blackfly- Did I read that Tuesday session right? You ran 4:52/mi for a 4x2mi workout? (so averaged 9:44 for each 2mile interval???). You should be shooting for sub-2:20 if you can do that workout. By the way, welcome to the thread!
VF Runner- It's harder for me to gauge the workouts when they are fartleks, but it seems/sounds like you have a renewed enthusiasm for your running/training and being very disciplined about it, so that's exciting to see. Keep up the good work.
Kendo- Welcome to the thread. I can see your workout being a typo as well, but maybe he just wants you to hit that 400 with a bit more rest right before so you can finish it. (then the thought is you take a short rest after the 400 since you just have to run a couple of 200s after that... then repeat)
Ghola- I like how you aren't forcing your tempos right now since you just ran a marathon less than a month ago. I know you'll be running sub-5:20s in a month or so, but again really like how you are disciplined to listen to your body and run what feels right effortwise.
SPS- Solid week of training and it's not a bad starting point to be at (within a minute of your goal) at this point. It also didn't seem like you backed off much from your normal training for the race so that's probably worth a good 20-30s right there. (and after your body is a bit more used to race effort in a few weeks you'll make up the other 20-30s). Keep up the nice work.