The good news is that this was the first thursday workout in a few weeks that I felt like I wasn't running with the previous workout in my legs. It was also my first sub 60 400 since 2015 haha. It had to happen sometime. Unfortunately, I ended up getting out in front and was running almost all of the intervals on my own. I know if the BYU team was there they'd be hauling on this workout. So I can't get complacent. The good news is that I know how to train not only for XC on my own (summer of 2014 and 2017) but also was training pretty da solo in 2014 for track as well as 2015.
We did 3 by 800-600-400 cutdown for 7200 meters total and a lot of rest (so we finished after 6:00!) I ran (2:27, 1:51, 66), (2:22, 1:45, 67), (2:17, 1:43, 66), (2:18, 1:40, 59). 4-5 minutes between sets and more than rest equivalent to the previous repeat during sets.