Why am I able to keep up with out top guys at practice and not at races?

Yeah, you probably are running the workouts too hard. Although there is a chance your teammate is not running hard enough, it is more likely that you are running too hard, like most high schoolers/college. Try to go the pace designated if your coach tells you a certain pace; if he says mile pace run 72-74s, NOT 68-70 because that is your goal. Also, if you can, read wejo's article about "why he sucked in college", it distinguishes the difference between running HARD and running FAST and RELAXED in workouts.

Is it possible the top guys are not doing an all out effort at practice and you are. Maybe they're saving their best for race day.

Our top 4 guys graduated leaving me and a few other kids in the top spots. Hopefully, I'll be able to control the pace better.

I was the opposite of you in college. My teammates raced their workouts, then they were in the bag for races. They also ran their "easy" days WAY too fast. I made sure to jog my easy days, real nice and slow. I hit my workouts pretty hard, but I didn't race them. Are you running slow on your easy days? It will help you be ready for races.

What type of runner are you and how do you run your 400m splits? I was in the same boat as u, I ran a 4:47 in a dual meet, then a week later at a bigger meet I ran 68-220-450; I went out too fast. The next day I ran 3:25 for a 1200m going out in 68 and keeping splits even. Considering I'm probably a 2 miler more than miler or 800m runner I should have been able to run about a 4:42 1600m if not faster. If I had taken that 1600m race out in 70-221 I probably would have pr'd

When I ran the 4:49 i got like 72-223-449. I would definitely say i run my easy runs easy. By the end of track i was doing 6x400 repeats at like 67-68 pace with like 3 minutes recovery. I would say that I have run my best races when I've gone out conservatively, but at the same time, Ive run really bad races by going out too slow.

3 Minutes seems like a lot of rest for a 400 workout. Try doing 6-8X400 with 1 minute in between and slow the repeats down to 70 or 71, that would be a much better simulator of what you want to do in a race.

apple water powerade wrote:

I've never done 1 real track workout in my life.

Congratulations.

What recoveries do you have in training?

First, I like the question about pacing in the actual race. This is rarely brought up. Since the OP seems to race at appropriate paces, I believe he is lacking in aerobic work (putting in the miles). He is probably just faster than his teammates and has no trouble doing faster 400s. The teammates have more endurance and can hold pace for a longer time. It may be that the OP is a better 400 and 800 runner than a miler.

Another thing - do you know what the other guys are doing on their non-workout days? Because maybe they are running much longer runs than you are or running harder than you are and so they are running the workouts on much more tired legs than you are so come race day when rested have the legs to go.

If you are able to run the workouts with these guys - obviously you are working harder to keep up or you just need to step on the line next race and tell yourself - YOU WILL BEAT THEM. There's no reason not to, or at least stick right with them to the same times, if you are able to respond and stick to them in practice. Same thing ... believe in your abilities!

You would be surprised by the utterly mundane times ran by elites in workouts. It doesn't matter so much WHAT you can do, but rather HOW YOU FEEL when you are doing it.

http://www.letsrun.com/2006/collegesuck.php

Arthur Lydiard (I think) said "you don't have to run hard to win, all you have to do is run fast." Oh, how true this is.

http://cache.daylife.com/imageserve/0ceQ4hM7Qd0EM/610x.jpg

Tell me, how "hard" does it look like Lagat is running in this picture?

Compare that with this picture:

http://i2.cdn.turner.com/si/2008/olympics/2008/writers/brian_cazeneuve/08/20/lagat.5k/p1_lagat_0820.jpg

He looks like he's running a lot "harder" in the second. Well, guess what: He didn't run very well in that race!

the 2nd is in beijing china which has like 95% humidity all year long; his face is still relaxed in the second one

Maybe you're less fatigued at the start of practice than them. If they're doing more mileage than you they might be running their workouts slower but putting out the same effort as you.

HEART

i think you failed to mention what type of workouts and recovery runs you do during the week.

For all we know, you are doin 8x400 repeats 5 days a week.

Forget all the Shit. It is Mental.

I consistently have run my races much faster on race day than at practice.

I work hard at practice but on race day the adrenaline clicks in and I usually surprise Myself.

I always have a few days rest before a race, which for me, helps set it up.

Guess we are all different.

Try not to leave your best efforts on the training track.

Good running.

Great pics ! I love Lagat and he looks so relaxed! I loved him at the WC when he won 2X. He looked surprised actually. Kendra Schaff looks the same when she runs.

777 wrote:

You would be surprised by the utterly mundane times ran by elites in workouts. It doesn't matter so much WHAT you can do, but rather HOW YOU FEEL when you are doing it.

http://www.letsrun.com/2006/collegesuck.php

Arthur Lydiard (I think) said "you don't have to run hard to win, all you have to do is run fast." Oh, how true this is.

http://cache.daylife.com/imageserve/0ceQ4hM7Qd0EM/610x.jpg

Tell me, how "hard" does it look like Lagat is running in this picture?

Compare that with this picture:

http://i2.cdn.turner.com/si/2008/olympics/2008/writers/brian_cazeneuve/08/20/lagat.5k/p1_lagat_0820.jpg

He looks like he's running a lot "harder" in the second. Well, guess what: He didn't run very well in that race!