Thanks for the info, Paulo. I was hoping you were still reading. As you are well aware, I do make mistakes and often print them in hopes that someone (hopeful someone with credibility) will catch them.
I'll have to go back and check my sources. I may have misrepresented that "close the deal" part.
One note about the Kenyans and PSoDR "closing runs fast," one of my training partners and I discuss this concept a lot. In Train Hard, Race Easy they talk about the punishing pace of some of the runs. I always maintain that it was only "punishing" for the slower 80% of the group. For the upper 20% it probably only felt "brisk."
I used to close some of my long runs this way. I haven't sone that in a while mainly because I focus more attention on base buiding now. To clarify, I don't feel that base is more important now than it was then, but in college I could run 85 mpw and feel strong enough to run this way. Now days (before tri training though) I haven't pushed beyond 60 mpw. So, I focus on getting to 70 mpw instead of feeling string at 60 mpw.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485