I've been running for about 15 years, and I've got a patchy log of my past runs. I've lost a few logbooks over the years, and I've never been diligent enough to keep a spreadsheet. I do have some old training plans and race results scattered around, but it's not like I can look back and see a clear progression. Maybe I'm just not that interested in nostalgia. What's done is done, and I'm more focused on the next run than the last one.
7.5 hours is a good target. I've found that anything less than 7 hours and I'm struggling on my runs. Establishing a bedtime routine is key, I've started reading a book before bed to calm my mind.
Diet is key. I learned the hard way too. You can't outrun a bad diet, period. Cut the junk, focus on whole foods, and the scale will start moving.
I've been trying to nail negative splits for ages too, but it's tough. I think it's easy to get caught up in the excitement of a long run and go out too fast. I'll try your approach of starting slow and conserving energy. Maybe that'll help me finally get it right.
I'm more of a gradual taper kind of guy. Cutting back by 75% seems too drastic to me. I'd rather ease into it, reduce mileage by 20-30% every few days. You don't want to feel too rested, or you'll lose your edge. And what's the point of feeling fresh if you're not sharp?
Listening to your body is key. I've learned that the hard way too.
Hal Higdon plans are okay, I've used them in the past. They're pretty straightforward and easy to follow. But if you're looking to break 43, you might want to consider something a bit more aggressive. I've heard good things about the Nike Run Club plans, they're a bit more intense and might be what you need to shave off those extra minutes.
I've had some experience with smaller brands offering ambassador programs. It's not a free-for-all, but you can get some decent perks like discounts on gear and early access to new products. Don't expect to get rich off of it, but it's a nice way to support brands that align with your values. Just be prepared to put in some work promoting their stuff on social media.