…do ye think i should run every second week over a trail with rolling hills on my long days for running turnover…
Yes. In addition to handling the elevation, you need to be able to handle the distance of the event. I would mix it up to get conditioned to both.
…do you ever recommend running say a moderate 90% effort on the long run, kinda like what some top marathoners do…
That depends. 90% of what? “of effort” is too vague. It depends on where your aerobic and anaerobic thresholds are relative to maximum and relative to each other.
Relative to maximum, pro marathoners have anaerobic thresholds in the low-90%s and aerobic thresholds only 5-8% below that. And they typically measure them by pace, not HR or effort.
In contrast, a runner with an undeveloped or damaged aerobic system might have an anaerobic threshold of only 80% of maximum and an aerobic threshold as low as 65% of maximum.
Here’s an article on how to self-assess your aerobic system: