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I think you are normal. On March 25, 2001, I ran the Reston 10 miler. The race started and finished at South Lakes High School. One of the volunteers at packet pickup was Alan Webb. I asked him if he were running the race. His response surprised me, because he said he never ran 10 miles continuously. This is a guy who has now won three of his first three races at the U. of Michigan. My conclusion is that if Alan Webb thought medium to long runs gave him any boost to his 1m to 8k times, he would have run these longer distances, rather than multiple sub-one-minute 440's.
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