Not a lot of surprises on iRunFar's listicle today of items elites are doing that non-elites apparently are not.
First, run easy runs easy, run hard runs hard. It's a skill, and harder to learn than my trite tautology suggests.
Second, pace for elites is relative. They're not only faster than the rest of us at top speed, but they are putting less stress on their bodies when running at the same pace i.e. on uphills.
Third, running downhill is a skill that can be learned. There is definite technique to it, and it's one of the best ways - particularly with long descents - to make up ground. Not a lot of those here in UMTR's neck of the woods given our penchant for courses with rolling hills and lack of mountains, but the idea is the same.
Fourth, good form (in this case, arm swings) begets speed.
Fifth, run with only with what you need. An item is perfect not when there is nothing left to add, but when there is nothing left to take away. I quiver with this point on gear, as many of require more than a single water bottle to get from aid to aid on longer courses - I'm even hesitant to take my UD AK vest to Sawtooth without taking a third bottle for those 10-mile sections that can take two-plus hours. But again, the principle is the same. iPhones are heavy (and I saw a lot of them at Kettle this weekend, to my shock and surprise, and being used to fiddle with music, messages, making phone calls...)
Currently working a race report from said my RTC DNF this weekend. These things take time and thought, you know.