Looking for some basic or specific racing advice. For some background I’m a high school junior who’s better at the 800 and 1600. My sophomore track season I was injured and my freshman and junior year I burnt out from overtraining but my pr’s are 2:04, 4:48, and 17:37. I put in a decent amount of mileage without overtraining this summer. I am putting together a decent Xc season and more importantly I am healthy. That being said my district race is on a pancake flat course where everyone normally pr’s but I ran there Saturday and only went 18:17. I have a teammate I beat by 20 seconds most races who went 17:40. That being said he is better at flat courses. What should I do to give myself a better chance at performing well and hopefully beating my teammate(we are 2-3). I will list our races with each of our times and course descriptions below, any input on how to still run well without my advantage of crushing the hills is welcome. Reading my races this season isn’t necessary.
(In order by date) my time his time conditions
18:30 18:17 flat w lots of sharp turns
19:04 18:17 flat fast course(I had stomach issues)
18:17 18:12 slower course also mostly flat
17:58 18:25 hillier course on a Tuesday
18:00 18:05 night race on a flatish course(super crowded)
17:37 18:02 Wednesday meet slightly hilly and hot
18:17 17:41 to be fair I felt awful but I have never run well on this course and want to at districts.