I have to admit I’m a really confused bystander in this.
Is this supposed to just be a training log? I get if you were maybe trying to prove the effectiveness of your method, but that would require at least some verifiable data points. Like if you ran a park run to illustrate baseline and progress.
From a practical standpoint, I went from ~43 min 10k to 37:30 in about the time you’ve been doing this following my own training method of ‘try to get out the door’ where I run whatever I feel like on days I’m not too hung over. I also went from ~21 to 17:43 on my 5k in similar times.
I’m a bit younger with pr close too 17, but to believe anything you say works requires 100 blind faith in you and even then my random meandering seems to be producing better results. And my results are timed actual results not projections of what you ‘know’ your fitness is.
I was honestly curious at the start, but it’s starting to read like more realistic but still silly 4:30 miler fan fiction type hallucinations.