I'm often reluctant to give advice as everyone has different training, goals, and body. For me, I think the single best thing in my training has been running hill intervals. There's a hill leading out of a local park that's perfect. I drive to the far side of the park, run across it to warm up, then run as fast as I can up the hill. I walk back down and repeat until I feel like I'm not sprinting or think my form is poor (poor form leading to poor habits). This is four times, currently, up from three.
I take nutrition pretty seriously. Maybe too seriously, but I haven't had a bad run when I did it "right."
I love the #racereport tag.