Knee been feeling loads better, dunno how much of it has been down to the exercises the physio showed me and how much of it has been down the fact I've barely ran for a while, suspect a bit of both.
Tried a 10k yesterday, started feeling it a little bit in the knee and woke up this morning and it's feeling like a 1-2/10 pain wise. Definitely made the right decision withdrawing from Hartlepool and Windermere races.
Gunna try it again Sunday and see how it feels, might have to drop back off again for another week or so.
Slowly heading in the right direction but seems like it'll be at least another couple of weeks for a full return. Was eyeing up the Durham 10k in mid July as something to try and train and get back for but will hold off on booking that for now.