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Hi Kevin,
Thank you for writing in.
Indeed, the ME and sprint combination is fantastic metabolic and signaling training that lays such a robust foundation for the greater volume of training and racing to come.
Have a look at page 292 in Training for the UA, and the pages around it, for discussion on amount and type of specific ME in these final weeks. The workouts you mention all are proven specific ME workouts and will compliment the gym ME workouts of past. Be cautious with how much ME you’re planning around what should otherwise be a lot of running/hiking volume. These final 7weeks comprise of 2 or 3weeks of ‘taper’ weeks, so you are looking to emphasize the long runs, which have an ‘incidental’ ME component anyway. Consider planning 1 or maybe 2weeks to have ME running workouts instead of having them in each week.
I recall Scott telling me about Luke Nelson’s unbelievably long ‘gains’ from the gym ME. They were seeing benefits in fatigue resistance for at least as long as he had done the gym ME block, which was 8weeks I believe. Scott will probably chime in with more…
-Seth