Had a great 10 mile run today. My knee is pretty much 100% back. I'm not at the mileage I'd hoped to be, although all the backpacking with Elliott kept me pretty close to on track, even if my mileage didn't increase as I had planned. Still, with no ill effects after my 20 miler on Sunday I'm in a pretty good mood about my progress.
The above chart is my average pace. Before the botched run in Victoria I was running 20 miles at a 9:30 pace (including rest breaks). There is a spike as I slowed, literally, to a walk for weeks. Even subsequently, I decided to mix in a significant amount of walking breaks as part of my recovery. First it was a one minute walk per five minutes running. Then it was a one minute walk per mile. Now, I walk about a minute for every two miles. You can see that this week I am starting to pull my times back under a 10:00 pace. Honestly, I probably won't try and go any faster than this since my goal is only to finish.
To keep things in perspective, I just read in Ultrarunning Magazine about some guy who ran the 1,079 miles of the Ice Age Trail over a 22 day period. That's 50 miles a day for over three weeks. Wow.