This is so true. Especially about the 7-10 seconds of free energy. As an XC athlete in California, big invites and especially the postseason go out really quick. Most the time it'll open in the 4:40s or low 4:50s, then it's just about whoever dies the least, as bad as that sounds, it's that simple. If anyone wants to be competitive in a cross country meet, for a guy, you have to open your first 400 in around 70 seconds.