I'm a senior male in HS now and currently in XC. Looking to get at least 1:58 800, and sub 51 400 for spring 2015 track (no winter track in Iowa). I did run over 300 miles this summer, roughly 35-40 mpw so I am working on lowering times. Last XC season I ran 18:31 and now I got that time lowered to 17:40 on exact same course (18:11, 17:43, 17:40, 18:22 (I died in that race) for all 4 5ks I've ran this season). Last track season junior year, I ran 53.10 and 2:03.10 400/800 off 20 mpw and weights in the winter (big improvement from 58.3/2:12.10 400/800 soph year). Anyways, I was wondering what I could do differently this winter after XC to lower my times. I have access to an indoor track so I can run there. Just looking for some workouts and any tips on what to do so I can reach my number 1 goals in my running career. Thanks in advance!!