Back in November I got injured just after XC season ended, and I haven't been able to run up to about now. I've tried keeping busy and in shape with pool workouts and biking, but now that I'm coming back to running I'm feeling horribly out of shape compared to where I have been at any other time in the past couple years (I'm a senior in HS). It's my last HS track season and I'd like to still break my PRs of 4:40 and 10:25 in the 16 and 32. How should I approach my training from here on out? We haven't started practices yet (don't have an indoor season) and our coach pretty much lets me do anything I want for practice since he doesn't know much about coaching distance runners. I guess this could be a good thing as I can control my training. Either way, whats the best way to prepare myself to be in top shape come state meet?
Thanks in advance for all serious suggestions.