Why am I faster in my time trials than in my races???

This is my first summer actually sucking it up and doing track all summer long with a small competitive group rather than, like last summer, ghosting and doing road races. I never used to have this problem, but ever since I started trying to hit times during races, I've ended up disappointing myself and my coach. In two weeks there's a huge qualifying meet, and I'm super nervous because I've never been able to run that time in a race??

It's weird. I run the 3000m, and 5 weeks ago I did a time trial and got 11:01. But in the race two weeks after, I ran 11:12 because my coach told me to stay with the lead girl and kick at the end. But she kicked early (600m left) and I ended up running out of gas (still new to speed, coming off of last year's half marathon training and high mileage but little speed).

And a few days ago, I ran a 5000m and got 18:52, and I was incredibly disappointed (well, it was a PR I guess) because it was such a bad race, my stomach was off and and I felt terrible from the first lap and ended up abandoning my 18:40 goal....The point is, I've had bad races all season!

But, that 5000m was only preparation for the big 3000m qualifier. My whole training plan has been centered around this qualifier. The time to beat is 10:50. But, I ran 10:50.5 in a time trial the weekend before last! It was weird. 9am, exhausted from working on my feet the night before, after doing loads of housework beforehand, just me and my coach on the track. I was tired beforehand, but he told me the splits beforehand (44/200m=3:40km) and I was confident that I could do it. No nerves or doubts. I hit all the paces perfectly until the last km--then I sped up and did the last km 10sec faster than planned!

But, I haven't been running as well in races this summer and I'm really nervous, especially after disappointing my coach and myself more than once.

I seem to run better during training when exhausted for a spontaneous time trial than well-rested for a race? Why is it easier to push myself when it's just me and the coach, as opposed to my bad habit of giving up midway through a race? Is it the nerves of racing, or a different mentality I need to watch for? Any tips/advice to run the time that I know that I physically can?

Well though-out message. I understand your pain! I was in the same position in middle school, and, while it is not important in those years it sure was to me. I wouldn't worry, 18:52/10:50 is great for a HS girl. I have learned that taking a step back in your training to help improve is something we can all benefit from. I would take a break from racing so much and take the time to work on your weaknesses.

You are so dialed in to your performance that the variables come race day impede on your ability to put solid times in. You may not want to, but taking a couple months to improve does wonders for your ability to perform. 3 months of building can really help, you could potentially take a good 45 seconds to a minute off your 5k and the same for your 3k.

The first month focus on upping your mileage and cutting back on speed. It was hard for me because I was so used to my usual routine. I would work up to 10-15 miles more than you ran in the season. Second month start implementing one repeat session and one tempo/progression run/hill workout. The third month cut down on your miles so you are running a little more than you used to but do the same workouts (you will most likely be able to).

Just know that 18:52 and 10:50, although it sounds fast, is not the fastest you can/will ever run. Taking some time off will not hurt you and it will work wonders. You will also notice you will be looking forward to competition rather than being nervous.

By following a plan that was very similar, I went from a 18:10 5k to a 15:40 5k my freshman year of high school and I only did it in 3 months. Went from 30 mpw to 45-50 and did the exact same plan and it helped a lot.

Why am I faster in my time trials than in my races???

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