When workouts do not predict race fitness

You're lucky... I feel like shit no matter what.

Running doesn't come easy to some... then a realization that running competitively is improbable sets in and the lonely marathons at 7:30 pace will be the biggest accomplishment possible.

I know guys like that too. I used to see them work out and think the good races they had been running were just freak occurrences and the bubble would burst next time. But the good races kept coming, so I came to expect good races out of them even when they couldn't run for squat in a workout. So if you feel good in the races and they go fine, there's something to be confident about. Just tell yourself, "Even if my workouts have been crappy, I know I can do what I need to do in the race." That doesn't mean totally sandbagging the tough workouts will continue to yield the good race results. You still need to give yourself a chance to improve by working hard when you need to.

As to why you can't find the same level in workouts, perhaps the atmosphere or the imagery of competition is the trigger you need to produce sufficient adrenaline or other neurotransmitters or to call up all the mental signals required to run your best. Some people run much better on relays than in open competition, not only because they get a running start and get to hug the rail a little more as the race spreads out, but because the team depends on them and the competitive drive they feel as individuals is heightened by having four races at stake rather than one. That all adds up to a different set of mental commands, a different sequence of neurotransmitter release, and facilitated access to certain energy sources during the race.

So things could be worse. You could be one of those workout kings who runs 10 seconds a mile slower in races. Even that isn't the end of the world. At least people who run great workouts are in good shape. They just need to find the right races to prove it, to overcome the aversion to competing (or to losing), and to get some confidence. But you already know you can beat people who do the same or better workouts, so racing shouldn't be a source of negative anxiety. You can see it as a chance to show that the other guys might be awesome on Wednesday, but you'll be ahead when it counts.

Rob de Castella once said that it constantly amazed him that he could run 5 min miles in the marathon when 6.30 miles in training sometimes felt very tough...

Possible explanations:

1) You do not taper for workouts, but for races--solution--more easy days, fewer, but harder, hard days.

2) You find it difficult to motivate yourself for workouts, so even mild/moderate exertion feels difficult for you---solution--use some races as training sessions, like Ron Clarke or Bill Rodgers, and/or join a track club or team and train with others on your hard days--make small bets, whatever you need, to bring out your competitive nature

3) You are training at a different time than when you race (I used to train in the evening and would always race [relatively] poorly in the morning)--solution--train and race at the same time

who gives a crap?!? that is the perfect "problem" to have. The only issue is are you improving over time in the manner you want to? If not then you have to take some of the suggestions maybe and think about what is going on.

Otherwise like i tell people a lot of times workouts dont matter! Who cares if someone ran 10x400 in 58 with 45 sec rest if they run a 4:20 mile in the race. Either they were lying about the workout or they were training way too hard/ineffectively/whatever. Races are the reason for competitive running obv and thats where you are good. Just keep reminding yourself of previous good race performances if you need to feel confident.

also obv you want to feel good in wos at some point which is the reason for ur post. But my point is be patient and dont worry about it esp if youre racing well.

I can be a lot like this, sometimes. I can run 5:29 pace for a half marathon, but regularly feel crummy running 5:45 pace tempo runs. I think this is an interesting topic, and there are many possible answers. For me, I think that a taper (even just one easy day of 5-6 miles) makes a huge difference to me. Also, the adrenaline of racing makes a difference.

Ultimately, I think the solution is to get out on the roads or trails and do workouts on effort. You'll get the same workout as you will on the track or measured road loop, but you will be encouraged by feeling you ran a good effort rather than discouraged by running slower times than you think you should.