Are the other boys in the race doing the running for you when you have competition? You bet your ass they ain't. You just need to run the damn pace and not let up when it hurts real good.
Smooth and powerful for lap one- you've done a thousand quarter miles at this pace
If you're keyed up for the race , you'll be a second or two fast- just relax and stay alert
Lap two- don't slow down, it won't hurt bad until the endow this one, but sometimes you can get nervous about the pain when the pace is fast, and BAM, you're off it... Just follow the rhythm of your body and stay at pace.
Lap three- Lap three is all uphill, if you can remember quick strides (if you lengthen your stride at this point, you're probably slowing), then focus on that. It's gonna hurt like hell when you get half way through this f*cker, but you know that: you're ready for it. Embrace the pain, and run as smooth and as quick as you can muster.
Lap 4- This is where you're missing out on the competition. In an adrenaline packed race you never feel this one until the race is over, but a strong solo close will make you unbeatable at the sate meet, when you've got too much company at this point. With 330 to go you need to feel the finish line- one curve left, it's time for a subtle shift in gears. With 220 to go try to think only: FORM, ARMS, SPEEEED. How many times have you run the last 220 of a workout in less than 30 seconds? It's time to let it ll fly and come tearing out of the last corner. In the last straightaway it's all been decided (on the 3rd lap, probably, or weeks before) and you just have to hurt for a few more seconds.