Chris, well done mate, good to hear you are settling in. Only thing I will say, if you dont mind, I did exactly the same, ran comfortably and it came back at me. Now I am running way slower than I know I can but simply to allow my body to adapt again and it does seem to be paying off so far. It maybe that running comfortably was actually too fast for my injury and I needed to go back to basics and start again at walk/run and slowly build distance before getting some pace back. I do hope I am wrong with your recovery. As we have all said we are all different so our recoverys will be different, if you feel any slight niggles coming back try slowing down at the same distance for a couple of runs and see if it helps.
Nessie, as Chris says, no run is a bad run as long as you recover the next day. There is nothing wrong with your pace or your training and dont worry if you dont get 10K done before the race, you will finish!!!
Ffran, I would say the same to you as Chris, try a week or two of slow runs to get your body back into running again, then get the distance up before pace. You know you can run quickly just like Chris so get your distance and stamina sorted and the pace will follow. Great to hear you are back out again!!!
I decided to do 7 today, flat run down the Portway and slow, I usually find it difficult to kep slow when I run on my own but I managed it for the first few miles. I did the 7 in 1hr 8 min and it actually worked out negative splits, 10's for the first 4 then 9;30 for the rest apart from the last 1/4 ml which was 8:12 pace. I must now wait until tomorrow to see how my knee reacts!!!! I will keep you informed.
