Hey LRC, i have my weekly long run this week, and i cant decide if i want to run it fast or slow, slow would be 710-650 pace, fast would be 6:20 and under pace. Does the extra stress from running a little quicker yield actual stimulus benefits? I dont think so. Yes, your heart may be beating a little faster, but you are also on your feet for less time. Both are mainly aerobic efforts, so what is better, 80 minutes of aerobic stimulus or 90 minutes of aerobic stimulus?
Im currently in base phase, just laying down a foundation for fall Xc