I did 14k on the track yesterday. That is 35 Laps. My injuries have definitely healed. I have some soreness on my shins but I am not worried. Tomorrow I will do 16K (40 laps) then on Friday I will start speed runs.
There were guys who were doing 70 sec 400m runs at the field yesterday. I will probably join them. My weight is 79 Kgs. I wouldn't exactly mind shedding some 3 Kgs though its not a big deal. I am building up volume and strength (speed).
I want to work my lactate threshold upwards for the next several weeks until I can do a Km in 3mins