Back Into Training

It's been quite a while since I posted, but not much has been happening.
Took one week off after the Sendai Half.
Did five short, easy runs the next week.
Did four easy runs the next week, plus a 5,000m time trial on May 28th just to see where I stood. Which was: legs ok, but out of shape (which of course I already knew). 21:41.
Did seven runs last week for a total of 66k, so not so bad.
That included a 1000m x 6 workout with each about 4:15 and the last in 4:00. And then a tempo run on Saturday - 4k easy, 4k at 4:30 pace.
No aches or pains at all, so I think that after one more relatively easy week, I'll be ready to start a regular training cycle, to get me back into good shape by October.

To finally answer your question, Scott, a typical week will be:
Wed - 14km, with 6,000m interval workout
Thur - 8km, easy
Fri - 12km, with 10 x 250m hills, or 8 400s (have to get some speed back)
Sat - 8km, easy
Sun - 16km, easy. Actually starting with 12 and working up to 20.
Mon - 12km with 6 or 8 or 10km tempo run
Tues - Rest
Which adds up to 70km, which is enough given that three of the days are hard.
Plus my usual weight machine/core workouts on Tuesdays and Fridays.

So, here's hoping I'll be in good form come the fall.

And I hope you all have a good summer (or winter, as the case may be) of training.

PS: Managed to get my weight back down under 60kg, but need to lose more.
Here are the two best runners in America, Matt Centrowicz and Galen Rupp.