and in general how do you guys KNOW that you've gone out too fast, or do you just get to the first mile marker and say “wow, that's too fast” and dial it back at that point???
Honestly, I can usually feel it. By race day, I'm so dialed into my goal pace that, if I think about it, I know if I'm too fast, too slow, or right on. As I'm approaching the mile, I usually find myself guessing what I will be at when I cross the mile marker and, if someone is calling out times or there is a clock there, I usually find that I'm within 2-3 seconds of what I predicted.
Now, I did get out way too fast at Chicago. However, looking back on it, I should have known I was too fast. First, I was way too far up in the pack. Second, I knew I was running faster than my MP runs. I simply ignored the signals that were all around me, warning me that I was out too fast. It wasn't until I saw the clock at the 2 mile mark (never even saw the mile mark) that I finally got in tune with my body and, at that point, dialed back to precisely the pace I wanted to carry for most of the race.