This morning I did the workout I mentioned yesterday. Easy 2km (approx) warmup then 3 x 1km @ MP with 2min walk recovery between. Didn't need the recovery for anything more than reducing the consistent time I was running and I was pretty happy with how the 1km reps went 3.57/3.55/3.55 which is a bit quicker than MP but felt very comfortable (as it should but still re-assuring).
Wore the pat strap that Epi mailed me. Not sure if it did any good but my knee felt a bit more stable/secure so think I will stick with it as it can't hurt.
The soreness in my knee was solely tendon related rather than the ITB soreness which is deeper into my knee so I am counting on continual improvement in the tendon soreness and hoping that the ITB/inflammed bursar doesn't flare up again. Still no hill running but was able to walk a little more comfortably (well, hobble less) downhill today.
2km (approx) warm down for total of about 7km running.
Not sure what I will do tomorrow but it will be another easy one.
Good luck to Clown and Simon in the Melbourne Marathon tomorrow.