Nothing much more to report.
After getting the all clear at Physio on Thursday, I'm back on the running train. I ran 5k on Friday and 10k on Sunday. Both were meant to be easy paced runs.
The 5k was a 6:50 pace - perfect.
The 10k was a 6:35 pace - too fast (my Mpace is around 6:23).
The knee was fine after Friday and a bit touchy yesterday, but I iced it twice and its fine now.
I am supposed to run for about 10 minutes and then stop and do a series of dynamic stretches before continuing my run. I don't like it. It totally ruins my momentum and messes with my head. I think I'm going to have to do a bunch of jumping jacks at home, then the stretches and then run. I don't want to mess up my knee again/further, so I know I have to stick with the suggestions they gave me at Physio.
All in all, I'm happy to be back on the road. Hoping to hit 5 runs this week (with one already completed yesterday).