I used to carb load like crazy, but then I realized it was just making me feel heavy. Now I focus on balanced meals with complex carbs, and I feel way better on my long runs. Experiment with what works for you, everyone's different!
Don't be afraid to start slow and focus on proper form. It's not about the distance, but how you execute the interval. Begin with 200-400m and aim for 3-4 sets with active recovery in between.
Not exactly running related, but still awesome inspiration from the Olympics! Simone Biles and Alex Yee are beasts. Let's channel that motivation into our own training.