I did 10K yesterday in 46:14. I was incredulous at first but had to accept it. I did not believe I could be slower this week compared to last week. The good thing is that my last two laps were faster compared to my previous two attempts - in effect, it was an almost negative split. Secondly, my slowest lap was 116 seconds as opposed to 117 in the two previous attempts. And my last lap was the fastest I have run so far so maybe I am developing a strong finishing kick.
My strides have improved and I am somewhat stronger. My weight progress is good because I am losing slowly. My knee is much better and I believe in 5 days or so, I should be able to know whether its over or not.
Meanwhile, I have realized setbacks will occur. It doesn't mean I am worse: maybe it means I was not at my best, needed a pacesetter or someone to pull/push me etc. So next week I still intend to go sub 46 mins and say goodbye to 46 mins. Hopefully once and for all.
Tomorrow, I intend to go for 20K (50 laps) for endurance..