Friday - went for 5.2km with Rox Friday morning. Ran at her pace apart from about 50m where I ran more of my own easy pace and definitely felt my knee more then.
Saw my doctor later that morning and discussed the outcome of the marathon. He believes that with patience and sensible ongoing stretching and massage there is no reason why I shouldn't make a full recovery over the next few weeks.
Had another cortisone shot straight into the bursar and a bit of tendon needling. Not much fun when the local wore off as I was driving home and limped around for most of the day at work but since then it has recovered a lot better than after my first cortisone shot.
Bought a firm foam roller on Saturday morning and have had a three long stretching sessions with it since then and can certainly feel the benefit of it. Quite different from the cricket ball which was more focused whereas the roller seems to give a more dispersed stretch.
I'll run again with Rox tomorrow morning and probably Wednesday and see how I'm going then. I would like to be running every second day by the end of next week and gradually pick it up from there, more in relation to regularity rather than distance which will stay moderate for a few weeks.
If all goes well, I may target the Peninsula Run (5km) on 15 November for a tempo effort.