As for the past two weeks, I started more or less regular training on March 23.
Ran 9k with 5k at about marathon pace on the 23rd, easy on the 24th and a 5k time trial on the 25th in 19:38. It was very cold and my legs were not used to trying to go fast.
The interesting thing was, I wore my new Newton shoes on the 23rd and 25th. You have probably heard about these, if not, see newtonrunning.com. They are the shoes with four bars under the forefoot, designed to get you off your heels and up on your forefeet. Still controversial, but a lot of people are coming out in favor of these shoes. Run like a Kenyan and all that. Well, they felt good, but I could tell they are hard on the quads and especially the calves in the beginning. You are supposed to ease into training with them with easy runs. But they felt good. So after a rest day on the 26th, I went out for 3 x 2k on the 27th. First one was fine, in 7:48. Second one, after 500m, my left calf started to knot up. I immediately slowed, then stopped. Walked then tried to jog, but could tell it would get worse if I kept it up. So walked home. Obviously I do not know the meaning of "ease into". But with some ice and ibuprofen and compression (Recovery socks!), I was able to jog 6k the next day with no pain. Took Sunday off and...
Started up Monday with the track team kids. Did a 7k run with the 3rd and 4th boys. The 1st and 2nd are way too fast for me, the others are too, at short distances, but over 5k, I can run with them.
Ran about a 4:06/k pace over a 2.5k loop twice (includes a steep 300m hill), and the 3rd time cutting off the last 500m. Tough! Also, I gained weight, which I have to lose!
Tuesday at the track (300m track in Fuchu). 1500m x 2 in 5:29 and 5:51, 900m in 3:26, 600m in 2:15. This was with the top two girls (boys are too fast). And not in the Newtons.
Wednesday off, then Thursday (yesterday), 6 x "triangle hill", which is up the 300m hill, then down the other side, then 300m straight. Hard up, fairly hard down, moderate pace on the straight. No stopping. First two hard with 4th and 5th guys, next 3 at a decent pace with one of the girls, then one more (workout was 5) with another girl who had taken a bathroom break. These girls, by the way, are not slow. They are pretty good runners.
It's a lot of fun running with them, and they like having me pace them (I always try to run with someone who is running alone. Sometimes I run with slow kids.). And it's good for me!
Today was gym work and tomorrow will be the annual 30k cherry blossom run (along the bike path from the station near my house up to and partly around Tama-ko (lake). Then to the onsen (hot spring "resort"), which is here in town. It's a real hot spring! It will just be at an easy pace with about 10 people. Blossoms should be at their peak tomorrow. Hope you can see some where you are.