I doubt I'm in "a lot better" shape than you - at this level, it doesn't take much to fall behind or pull ahead :o)
Anyways, it's practically all due to biking 11K a day (to/from work) - in the city, where I constantly have to stop and start because of red lights, bus passengers with right-of-way, slower cyclists, stupid pedestrians, etc. It is an incredible work-out: I've only run 6 times this year (since Jan 17th), all of them on a 3K course, and 4 out of 6 runs being intervals (i.e. much walking). Those 6 little runs alone wouldn't do much to make me run that last 3K so fast :o)
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Anyways, it's practically all due to biking 11K a day (to/from work) - in the city, where I constantly have to stop and start because of red lights, bus passengers with right-of-way, slower cyclists, stupid pedestrians, etc. It is an incredible work-out: I've only run 6 times this year (since Jan 17th), all of them on a 3K course, and 4 out of 6 runs being intervals (i.e. much walking). Those 6 little runs alone wouldn't do much to make me run that last 3K so fast :o)