Listen to me my man, I have the exact same problem, but I have came up with a solution to help me out and you should listen. Last cross country season we were ranked number 2 going into states and he did that kinda crap to us and we got 5th. I decided the best thing to do was to do the workout he says. However, now I'm the number 1 runner because I get up and run in the mornings before practice and even run after sometimes. Do the workout in practice, do what makes you comfortable and satisfied after. Just don't over do it.