i think more long runs and heavy load strength training will help you.
my legs were fine until after 35km where i can feel the cramp coming in on my hamstring.
i have not been dedicating any strength training for my hamstring which i will now include for next year.
More single long runs in one session definitely. There was one SCSM, I think was the first or 2nd year after covid, I ran all the way, (san upslope sheare bridge). And the final last 3 km, even surge the pace, and the legs weren't fatigue as bad as this year . Basically currently haven't build enough base. The day after the race, could still do recovery run zone 1 above 17km.
Difference was I was using pfritz zinger training plan, which has about three or more >30km long runs in the peak phase. And 20 to 25 km were the plans mid long distances which also plenty of them. But it is also demanding. It didn't improve my aerobic system as much as TAO. For TAO, by the time of SCSM race, my average HR was for MP was a comfortable 136 to 143, still within zone 2.
With pfritz zinger plan, too high mileage, shin splint, every week feels fatigue , too high training load and volume. But aerobic wise not much improvement. At the same HR range I was still much slower, can't do a sub 6 min pace vs 5:36 with TAO training.
Looking to still use TAO, but modify it when come to long run.
It is like how we train for HM, where our regular easy days now can go up to 21km without muscle fatigue, coz that's our base. Just need to make our base higher like the Pfizt zinger plan.
