The Importance of Specificity in Distance Running

The goal of Canova and Steve and I, you know, have this treasure trove of this Canova stuff on the scholar program is what Canova understands is general to specific. And for him, it's typically about 85 to 100 and like 15% range of specificity off the goal pace. So if you're doing anything slower than 85% of goal pace, it should just be recovery, right? That kind of 85 to like 70% slower than goal pace is that moderate training that really doesn't have any effect. Stephen Siler's work, it's that zone two stuff or level two or whatever he calls it where it's like the value of like little return, right?"