Base training for HS Cross Country

Question
Thank You Sir, yeah, more info could help,

I just clicked followup, guess it will work..
As said I have ran 100 miles/week, actually for 2 weeks now, and I feel I have adapted to my current training. So more info: My best time in CC last year was 16:23 (5k, nothing good but this was off of basically no training over last summer).
I also have run in the high 33's for 10k.
I'm going to be a senior this fall. And I plan on running for George Mason U. in college (very close to home).
My last week:
Sun-18mile Long run.
Mon-10mile Easy--6mile Easy
Tue-2mile w/u, 8x800, 4mile c/d--6mile recovery
Wed-10mile Easy--6mile Easy
Thur-8mile hills--4 mile recovery
Fri-8mile Easy--2mile w/u, LT run 3X(20min at LT, 3min rest)
Sat-2mile Easy

Easy and Long run- around 7min. pace,Lactate Threshold- 5:40 pace

Hope that's about enough info. Just want to do well this season, without burning out.. I'd like to do some marathons (I think I have more potential beyond the 5k) in my 20s and 30s.. anyway.

Thank you again.
-------------------------

Followup To

Question -
I have built up to 100 miles a week, with my easy run pace between 6:40-7:00 mins/mile.

I feel I can do more and I am no more tired now than when I was running 70-80 miles a week (hopefully because of my gradual build up).

So, should I continue to build up my mileage?
or pick up the pace all around (from 6:40-7:00 to 6:30-6:50)?

Thank you in advance for your help.


Answer -
How are ya scott
The information you gave me tells me nothing except that you can run 100 miles a week.When i decide to evaluate if i want to work with an athlete i want a very detailed information sheet on EVERYTHING about them so i can develope and put together a serious program for them to accomplish what they are looking to do.I will say this,that if you really are running 100 miles a week in your prep, call me.You have POTENTIAL and maybe a future in professional running.Scott,You have to give me a lot of info to answer your questions properly.I work with Ahmed osman from san diego high school in california and has drop his 1600 meter time in 30 days with me from 4:19 to 4:15 plus a 3200 9:13....Just go to www.dyestat.com for verifacation......And here is his his video....


He is in the yellow shirt coming from behind and working up.
Get in touch....

http://www.dyestatcal.com/news/tr2006/June06/28AcostaSub4BidUpdates.htm  

Answer
Hi Scott
I would stay right where you are and what your doing,but don't get to crazy.You are running a fine line at that milaege with possible stress fracture.Keep a close eye on this.They come on slowly and very easy to disregard and just keep hiting it.I would recomend you take that 2 mile sat run off and just chill out.Without proper rest,there is no growth in musculature and energy systems.
It looks like your in for some pr's this fall with that build up.

Best to you

John