Welcome Leslie H, don't neglect the long run or the medium long run as they are the most important, doesn't really matter how fast you can knock out your reps if you don't have the endurance. Then do a bit of quality, then pad the rest out with some easy pace, basically what P&D recommends.
I can sympathise with the long shifts as I pretty much 'work' an eleven hour day plus sat mornings. You obviously know how to get the training in working those long hours. I try to get most of it done before work apart from the fast stuff which I struggle with early doors. The amount of shut eye suffers as I only get about 6 hours.
Plenty of advice and inspiration on here.
Nice park running from OO and Gul.
Minni thanks for reminding me to empty the petrol out of my lawn mower. (And no that wasn't a euphemism!)
2 miles for me today at a plodtastic 11 mm with my 8 year old son, he has plenty speed (fastest in his football team) but no endurance. My back was ok until the inevitable sprint finish.
DS2 sorry to hear your sad news, I'm pretty sure it was you who had mentioned your Dads running achievements before on here which were a little on the tasty side.
Work has been manic the last few weeks so I've not had time to post but I've kept one eye on the thread.
Plenty of decent running and racing going on here the last few weeks, too many to praise, although I must mention badbarks monster mileage, incredible.
And Sporty badger, don't think you can't achieve those great times as well, take a look at Badbarks power of 10 stats and see how far he has come through just plain ol' hard work.(no offence BB)
OO continues to knock out some very fast parkruns and a nice 10 miler as well, and well done to Gul of your sub 19.
I see everyones mileage is starting to creep up.
I've had a low mileage November, about 120 and most of them were in the last couple of weeks. I've been doing a fair bit of Speed and hill work and have been feeling strong and fast (ish) but unfortunately this week I've hurt my back which is giving me all sorts of grief. So no running until it settles as that is one niggle I'm not going to blindly train through.
I must get myself onto the jantastic team, GO CC 3.15! (We'll show Minnis lot this year!)
Minni and DS2, Malcs has my vote.
Right, I'm off to have a look at Also-rans mmm bop thread.