"So yes, I was probably in a perpetual state of permanent overtraining. In the past few years I have ran just as hard as always and performed as well in races, I just haven't felt that fresh, many walking breaks in training, but racing the full distance. I have pretty much stopped the long run routine, but still run 5-6 days per week.
Then I saw your face on you tube and book, and the aha moment came and I figured I would give your system a run for the money.
Just by reading your book it seems that the speed work will get the HR at a lower level for the 9 mile runs, therefore increasing those runs speed to meet the MHR. Pretty sneaky concept all while staying fresher. Win win! As I said, once I review every thing again and look over my past training, I will formulate my plan and post to you, if you don't mind, and then keep you abreast of future results. My first goal this year is to complete another 50k ultra on Mar 31. The goal here is a complete, not to compete, but after that is a summer trail half series I do here in central Florida and I want to keep up my last two years of top AG finishes. Thanks again! Attached is a recent photo at my last Masters of All Terrain Race.