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2. Have you found an optimal length for your 3/4 effort each week?

I go by Mystery Coach's advise when it comes to the 1/4, 1/2, 3/4 efforts: 1/4 is easy enough that you could repeat the run as soon as you finish it, 1/2 is an effort you could comfortably repeat the day after, and 3/4 is an effort you could repeat not the next day but the day after that (two days later). As far as length, I'm sticking to anything from a four miles on the faster end to seven miles at the slower end once a week.