Just thought it would be interesting to find out what you started doing at one point in your running career to improve?
For me, year round threshold/tempo training really paid off. Once I started incorporating these in my base phase, instead of just running mileage and strides, I really noticed a big difference.
More volume at a progressive tempo, doubles, and more frequent speedwork with less reps.
Went from 3:55 1500 to 4:02 mile from may to feb.
Most important thing I did was day's off (scheduled), every 2-3 weeks. Usually ran 20 out of 21 days.
Strides and speed work were important, once a week with the speed work and strides after easy runs but not after long runs. Other thing was mixing up 4-5 mile tempos with 4-5xmile with a min rest so that the tempo's would progress quickly.
Ran 26 consecutive 100+ mile weeks, up from an average of 80. Dropped 10k from low 29 min. to low 28 min.
My 2 breakthroughs came from first upping long run from 60 min to 90 and adding strides, and the 2nd breakthrough when I upped my mileage to 60 a week for multiple months in a row.
lifting, specifically cleans. i do 800/1500, btw.
I mainly credit my improvement to 2 different things:
1) Consistency. I have run every day since my birthday (9/2) in 2012. I have been over 65 miles every week (excluding tapers) since then.
2) More intense "rest" during intervals. I used to jog 400m between 800m or 1600m repeats at a pace that could best be described as walking. Sometimes, I would even take a standing rest. No more! I now try to get my rest in at my standard run pace or faster (~7 min).
When I started marathon training all my times for shorter distances improved dramatically. So I think it was the increase in weekly mileage. And maybe the long runs. Didn't change much as far as speed workouts, maybe a few more races.
I just ran a lot more, from around 40-50 a week to as much as 150 eventually, though 100-130 was more common.
Up to 155 miles in a week plus speed, then cutting to low
fast mileage.
Frequent racing.