For me, it's all about knowing the course and breaking it down into sections. I identify the toughest parts and plan my pace accordingly. I don't try to bank time early on, but instead focus on maintaining a consistent effort throughout. Negative splits are more about mental toughness than anything else. You gotta be willing to hurt in the last few miles.
I'm with you, treadmill running is a necessary evil. I've been doing it for years, and it's all about mental toughness. I set specific goals for each session, like you, and focus on the fact that it's better than not running at all. It's not ideal, but it's part of the game.
That's a great story about Sarah. I've got a similar one - my old running coach, Mike. He was in his 50s when he started running and worked his way up to qualify for Boston. What inspires me about him is that he never lets age be an excuse. He's always pushing himself and others to be better. His no-nonsense approach to training is something I admire and try to emulate.
I'm with you, it's not a miracle cure, but it's a useful tool. I roll my IT band and calves regularly, helps with soreness and stiffness. Don't overdo it, 10-15 minutes is plenty.
Agreed, their perspectives are priceless.