You have a few options.
but you do need to maintain your mileage.
Tempo-runs Farleks, long intervals medium hills.
Drills Plyometrics weights, crunches. eat right
get proper sleep and get you some B-12 vitamins-
they aid in the formation of red blood cells and in the proper function of all body and nerve cells. (FROM WAL-MART) NOT GNC!!! I don't want you to become banned from the NCAA...to make a long story short they help you Oxygen intake.
Immediate after XC I would recommend a variety of things
6X1000m@ 2:40 1-3 minutes rest
10X800m@ 2:10-2:12
16X400m@ 64 Since you are a decent 800m runner to I would
set a day for you and run 3 400M at 52-53 full recovery
then finish of with 6 easy 100m on the grass!
Or
10X400m@ 60 1-1/2 minute rest.
in all honesty with your love for running and ambition I wish I could coach you!
5X1600M@ 4:40 During XC some people do this all year round
Different workouts vary from person to person, some runners benefit from mile repeats some don't! I hated them but they worked for me. hope this give you an idea of things you have to do. remember this Strength and Speed makes your Dangerous!!!!! Running fast 400's with the volume you are going to be doing wil make those 67's feel like you are jogging...so 69+69 is 2:18...4:36...9:12..13:48 if my math is right Always train/prepare faster than your race pace while running the your intervals. So in reality