Well I am officially off the IC but having a staggered return to running. Did W1 R1 C25K last night as a gentle test and happy to report all good today.
My plan is to spend the next 2 weeks getting back to where I was pre-injury so if all goes well should then start ju-ju's 10k plan.
It felt so good to run last night even if it was just a little one. Now just need to be patient (sorry what does that mean) and all will be well.