Did a double yesterday with 6 miles (46 minutes) in the morning just after sunrise, had to run a bit earlier than I had wanted and felt off with 10 minutes at 5K effort, 3 minute CV (critical velocity), 2 (5K), 1 fast. All with a short 1 minute recovery. The 10 minutes ended up closer to threshold pace. It was effort based and you just have to go with that.
3.6 (30 minutes) on the trails later in the day.
For November ran 253 miles with weeks of 55, 64, 54, 65 and two 5K races (not my favorite distance, but necessary as tune-ups). Best workout was probably Friday's 5X5 minute reps (1 minute) on a bike path at 8600' averaging 6:26/mile.
