I set goals that scare me, but still make sense. No use in setting yourself up for failure.
VMO exercises are key. I also found that changing my running form helped reduce the impact on my knees. It's a process, but it's worth it.
I'm a believer in going on an empty stomach for morning runs. It's how I've always done it and I've never had any issues. Less to worry about, less to digest. Plus, it helps me get used to running on fumes for those later miles in a race.
I made the switch to minimalist running a few years back and never looked back. For me, it was about getting back to the basics and strengthening my feet and ankles. I didn't experience any major setbacks, but I did have to be patient and gradually transition into it. The benefits have been huge - I've seen improvements in my form, efficiency, and overall running economy. It's not for everyone, but if you're willing to put in the work, it can pay off big time.