Well I can't offer much advice for track, so all I really dcan conrtibute is this. If its a short race, run really, really fast. If its a medium race run really fast, then even faster. If its a long race, keep the pace, push the pace, then blow them out of the water (so to speak). Just keep training as hard as you can, and you will improve...
Nanna Bryndís Hilmarsdóttir is a goddess
Rest in Peace, themaninblack