[mycena]

Try to find out what kind of plyos the throwers are doing too. They might actually help with your volleyball game more than the lifting would. I don't know how much training you do for track in the afternoons so it's hard to judge whether another morning workout would be too much. But you can always try adding a small morning routine and see if it slows you down. Just make sure that you're keeping up with the same people in practice without too much difficulty. By focusing on your core and arms in non-track workouts you should be fine.

Does your team do hill or stair workouts as part of your practice? Maybe you can find a way to add some of these too. Con your coach into making a more diverse workout for the whole team... it might actually help your running times too!

As for eating. Keep it diverse. Hit the healthy foods and eat whenever you are hungry, you should probably be eating at least 4-5 times a day anyway as a middle distance runner.