Can't pace cross country races correctly

Pacing in XC is different than pacing in track. One possibility is to commit to a lower rate of perceived exertion in the early going of the race. One of my athletes who used to open way too fast every week used complain, "But I felt good." This was about the 800m of a 3200m. Of course! But do you want to start feeling like trash just past 1/4 way through a race?

What can help a developing athlete who is still learning to feel exertion and rhythm is to select a particular runner to key off of. Is there another athlete on your team who opens up where you should be opening up? Simply lock in right behind him. Is there a kid from another school who has been passing you late and finishing around where you expect you should be finishing? Locate him at the start and rely on his pacing in the early going.

Good luck.

The issue isn't that you *can't* pace correctly, it's that you're *choosing not to* at your coach's advice. It's up to you if you want to keep doing that or go out slower and probably run faster.

Next to the OP's post is an ad for depends. WTH!?!? Why is this on my computer?

As for the question, XC is tough to get right. You want to get out pretty fast to give yourself the best chance to score as few of points as possible, and to win, you almost have to go out with the leaders unless it is just bonkers. BUT, go out a little too hard, and well... you know what happens.

Here is how I would go about it:

1) I'd ask myself if I mentally was giving myself a shot to do well. It sounds like you're open to going out hard, and the fading was purely physical. But, it's always a good idea to check your mental state. If you're losing (or fading) in your mind before the gun even goes off, stop thinking that way.

2) Consider evaluating where you think you can finish, and then go out in such a way, so that (depending on the size of the race, we'll say 200) you'll be that place +~20 after the first 30secs or so, that place +~10 at the mile, and then working on those last 10 spots in the last 2 miles. So, if you think you can finish 10th, you'd go out ~30th, get to 20th by the mile, and then work to 10th by the end. An issue with this is that you have KNOW that you will pass people the entire race. You'll be tempted to settle with people when you feel tired, but you must be committed to pushing forward. No matter how you race, you will hurt. Just accept this. Some people don't race well moving up.

3) Another tactic is to pick a runner who seems consistent and who think you can beat, who hopefully finishes somewhat near where you want to finish, and run with this guy until you get close enough that you think you can push for home.

Have you talked with your coach about your concerns with going out too fast? If not, maybe you should do that. Good luck!

If you're going out too hard and dying, then go out slower. XC pacing is difficult to master, but you'll never figure anything out if you die ever single race.

4:39 is outrageously fast, get out in 5 min and chew them up

Count the number of meets you have left in the season. Use your lesser meets to work on your strategies.

Start slower, gradually increase your effort during race.

Go out at your current XC PR Pace, run that for the first 2 miles, then finish hard.

By the time your championship meets come along you will be ready.