Longer Runs Ok, Time Trial Not Too Bad

Weeks of July 11 ~ 24

64.3km / 40 mi   6:39
69.9km / 43.4 mi   7:05

Mon - Rest, physio
Tue - Extra day of rest for the quads, gym workout
Wed - 11.9k with 2000, 1000 x 3, 500 x 2
   Slightly faster pace (4:30/km), felt fine, quads not sore.
   94% humidity made it a bit tougher than usual.
Thu - 80 mins, physio
Fri - 80 mins, gym workout
Sat - 65 mins
Sun - 110 mins (18.2km) felt ok, quads getting sore at the end.

Mon - Rest, physio
Tue - 70 mins, gym workout
Wed - 10.3k with (1000 x 2, 500 x 2) x 2
   Cruised them easily due to time trial tomorrow.
Thu - Multiclub 5,000m time trial on a track. 24°, 94% humidity.
   21:25 with splits of 4:10/16/24/22/13.
   Not fast by any means, but not too bad, considering I haven't run at a decent pace for four months. And it was humid. I'll take it as the first sign of getting back into good shape.

Fri - 70 mins
Sat - 71 mins
Sun - 120 mins. Club trip to seaside town of Kamakura. 8k with the middle 4k very hilly, 10min rest, then 12k at a moderate pace. All under a hot sun (28°). Then beer on the beach!

Sore Quads

Week of July 4 ~ 10

7:44  75.6km / 47 mi.

Just about the same as last week, a bit more mileage. My quads are sore every day, not real sore, but...sore. Since I run six days a week, I suppose they don't have much chance to recover. Running 1hr 40mins, like today, with sore quads from the beginning, is not so pleasant. So when they stop hurting, that means I'm getting into shape?

Mon - Rest day, physio
Tue - Gym workout, then 70 mins.
Wed - 85 mins (longer warmup) with 1000m x 6 at 5:00 +/- 6 sec.
Thu - 60 mins - no time to do 70, physio
Fri - Gym workout, 80 mins, to make up for lost 10mins yesterday
Sat - 69 mins
Sun - 100 mins @32C, 80% humidity. Felt fine, didn't even need to drink.

Upping the Mileage Bit by Bit

Week of June 27 ~ July 3

7:38  71.9k/44.7 mi.

Continuing with the slow and steady stuff. Went from 60 mins to 70 mins on weekdays and from 90 to 100 on Sunday. Feeling ok!

Mon - Rest, physio
Tue - Gym workout, 70 mins
Wed - 63 mins with evening club 5k time trial. Ran slightly over 5:00 pace to finish in 25:24. Pleasant run.
Thu - 70 mins, physio, quads tight
Fri - Gym workout, 70 mins, quads sore
Sat - 75 mins (different course), quads still heavy
Sun - 100 mins, 16.2k. Out at 6:18/k, back at 6:00.
36 degrees C at 3:00. I always say I like the heat, so this was the test. And yes, I like the heat! It was a nice run, I wasn't even thirsty - fortunately, about 3/4 of it is in the shade. So much more preferable to cold weather.

My weight is 60.5kg to 61kg - not bad, but I'd like to be lighter.