Why am I performing very bad in my races?

Also, the rest btw the 4xmile repeats were 2 minutes standing.

So your plan was to run ~4:43 pace for 3200 based off of doing some 5:00 with 5 min rest? Maybe see if they can give you a 5 min rest in the middle of the race and you can break 10!

I think you’re probably racing your tempos to some extent because if you’re really tempoing 5:1x you should be easily running 9:30. For reference I never really tempoed faster than 5:15 but ran 9:00 equivalent for 3200. 5:30 could be a better pace to hit for the tempos.

I also think you’re missing longer work below 2-mile race pace. I only see 400s. Id do some fast Ks around 3:00 to get that ball rolling. And 800s in the 2:18-2:22 range off 2:00min rest

I'm telling you man, that tempo was very easy. Like, I could have gone much longer. My breathing was pretty controlled.

No, I forgot to put the rest periods in. I put it in a separate reply. The workout was 4x1 mile w/ 2 min standing rest, then I took 5 mins rest, then ran the 400@ 58. The rest btw the miles was 2 minutes Not 5.

it could be a variety of things:

1) maybe it is early in the season, and your body is just getting used to racing

2) maybe you are a little tired going into the race (if last workout is 2 days out maybe make it 3).

3) you have good workouts, but also have a lot of recovery time in there...I would suggest trying to cut the rest down (like 2-3 min on mile reps for now and then even less as you get used to that - as little as 1 min)...and (:30-:60 on the 400s = again this will feel like a very short amount of time for recovery but what this does it makes you hold back a little on the fast part = making the workout more aerobic).

was this your first race of the season?

You are leaving your best races in your workouts. 4 x mile that hard is too much at your age. No need to be running 12 mile long runs (especially at 6:00 pace!) in order to race 2 miles.

No, like I said to the previous guy, the rest between the mile reps was 2 minutes standing. Then after the 4th one, I took 5 minute rest, then ran the 400 @ 58.

The 4xmile wasn't even very hard either.

I will say it again. The 4 mile tempo @ 5:13 was very easy. It was not a race type feel. Also, for reference I ran 15:35 in XC for the 5k, but feel fitter than then.

The long run with the tempo segments...why? The pace is too fast for an aerobic development effort at your age and the tempo segments make no sense. Essentially, you ran a hard half marathon. It's no wonder why you are fatigued.

Just want to second what dantheman87 said, your workouts sound substantially too fast to me. I ran 9:17 in the 3200 and did my tempos around high 5:30s, long runs typically at 7 minute or so. (and I considered myself a distance oriented guy.) doing tempos at 5:13 or hilly tempos at 5:17 pace or long runs at 6 flat pace would have totally burned me out. if your goal is really to run 9:30, I don't see any reason you should be doing 4 miles at 5:13 pace as a workout. in fact 5:13 pace seems likely comparable to what your 10k pace should be if you run 9:30 in the 3200

remember, the point of a tempo run is absolutely not to run 4 miles as hard as you can; it's to improve your lactate threshold.

if you can run 9:30 in the 3200, I think that's roughly equivalent to 32:00 in the 10k, ie around 5:12 pace per mile. 10k pace is substantially faster than lactate threshold pace, and so doing 4 miles at that pace does not have the same benefits that doing 4 miles at tempo pace does.

Dude, I could have easily finished a 10k at that pace. It wasn't hard, so that's why I am asonished that the race did not go well.

Bro...Like I said like 3 times already, that tempo was easy. I could have gone much harder.

look man, it's hard to believe that 4 miles at 5:13 pace feels easy when you are struggling to run two miles at 5 flat pace back to back. sorry to doubt you, but it just doesn't really make sense.

train the way the you want, but I think the overwhelming consensus you're going to find is that you should try dialing back the paces in training substantially and seeing where it gets you.

What do you want us to say?? Clearly you are not having a physical problem (lack of sleep, iron deficient, injured, etc.) - if you were, then you would be underperforming in all contexts (workouts and races).

But, because you are underperforming only in races, we have to conclude that you are training too hard. Possibly you're expecting the races to go easier with these good workouts, idk.

The only sound advice for you, given the info you gave us, is to dial back a bit with the training. If your 4mile tempo felt easy, then do the next one even easier. Instead of 4xmile, do 3xmile at the same pace, or do 4xmile, but slower, and/or ditch the 400 at the end. There just isn't anything else for us to say here.

Could be overtraining or not recovering properly