Had my physio appointment last night with my bad knee.
He says I've possibly got some minor cartilage damage and damage to the pes anserine tendons (!). He gave me an ultrasound treatment to the tendons, and I've got to go back for 2 more of those. He also gave me some hamstring stretches to do.
He seemed positive that we'd get it sorted but he did say it would probably be 6 weeks before I can run again. Back to the beginning of C25K for me I reckon.
On the positive side, whether due to the ultrasound or stretching, things are feeling a little better today. Have got a bit more movement and a bit less pain (although at 3am it was agony until I dosed up on meds).
Hopefully this injury couch will be a comfortable place to sit and watch everyone else run past.