I’m a runner first, mostly because there are more opportunities for competition and I like trail running and obstacle course races and similar adventure type races.
It seems that the best way to effectively do concurrent
training is to have most of your runs be at an easy
or moderate pace, with hard tempos or intervals used
sparingly or at the end of a weight session. It’s all
about trial and error.
For your 10k you ran in 2009, was it mostly high intensity
or mostly easy miles?