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RE: How do you deal with getting boxed in?
A good way off the track is to watch the best tacticians (not necessarily the runners who win gold all the time) and see how they get out of it. Start with Lagat, Centro, Simpson, Farah, etc. See how they compete at domestic meets vs. international meets. If you get a discerning eye for how people choose to key off different moves based on pace and competition, you'll learn how to apply those tools in your own mental preparation for races.
Oh, yeah. You have to race more too. It comes with experience.
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