Losing progress on treadmill? Feeling discouraged

Hi ladies! Love this sub!

I think I am getting anxious over hopefully nothing but I am curious to know others’ experiences. January 6th I hit an insane (for me!!) 5k PR outside. I have only run outside 1 other time since then and it was a long run. I just got a gym membership and tried their indoor track today after using a treadmill 5 days a week for 3 weeks. I do 2 speed runs, 2 slow runs, and 1 long run every week for context.

My HR was as high as ever (apple watch says I went “all out”), my 5k time was abysmal (to me, gained almost 1.5 minutes) and unfortunately I am beating myself up over race predictions that are all way faster than I was able to put out today. I ran 10k today so I passed 3 future race distances and all were over a minute slower than what I thought I was capable of.

Sooo, what do you ladies do to maintain progress on the treadmill? I have my first half in May and am feeling a little discouraged now (hopefully unreasonably lol). Also if anyone has any encouraging words or hope to offer i would so greatly appreciate it 🙏

Thanks if you read this, have a good run!