So I rested Tuesday and Wednesday, then went out Thursday for a 10 mile threshold and everything felt amazing! I couldn't feel anything in the knee and even pushed in the last 4 miles and felt I could have gone on for another 5 miles at that pace at least!
Friday - well. it could have gone better. the wind was in my face for 3 miles which didn't help but the pain in my knee was very intense. I felt myself over compensating so at the end of the 6 mile run my right hip was hurting as much as my knee!
Saturday was a rest day and Sunday was football (which I was very nervous about) but maybe the soft ground helped but I managed 70 mins (and 2 goals!) and did a 2 mile recovery run when back home
Next week should include a long run but I think due to injury I'm going to switch things round and put a 10 mile threshold in. just until I feel comfortable enough that the knee is fully healed!
Once next week is completed that's two thirds of my training complete and I'm into the last 6 weeks training. scary stuff!!!!!