I just wanted to bring this thread to the top and let people know that I really appreciate Sam's honest assessment of the recovery. A hernia is more common than I ever thought and any runner with a "minor' hernia needs to take note of his timeline / progression.
FYI - I was probably good for a 10:50 2 mile and 17:45 5K prior to my procedure.
I had surgery on Wed 3/4 and did nothting for seven days. Using the bathroom was a game changer too - until the heavy meds made going nearly impossible - which was a whole different story. After I got through that ordeal I was able to go 4 reps of walking 100m and jogging 400m (VERY, VERY, VERY slowly) on the 8h day. It probably wansn't productive phsysically but it made me feel better. The next days went like this:
Day:
9: 30 mins elliptical
10: 10 x 400m jogs with 100m walks
11: 30 mins elliptical
12: 6 x 800m jogs at 10 min pace with 1 min walks
13: 30 mins elliptical
14: 3 x 1 mile at sub 10 min pace with 1 min walks
15: 40 mins elliptical - harder than other days
16: Follow-up appointment - got the green light - jogged / ran 5 miles at an easy pace - feels awkward - a little tugging
17: Same as day 16 but a little quicker (not much). I'm naturally favoring my stronger side but hoping to work that out mechanically. If I go too deep any one day I will likely hit that darn elliptical again for a day.
I too am anxious, but reserved, in getting back to tempos and a few quicker efforts. I have a goal to run a 5k race on 4/25, which is a little more than a month away, and go at maximum effort for that day. The goal would be to break 6 minute pace, which would be slower than where I was, but I'm thinking it will come back pretty quickly in the weeks and months that follow.
I've run 17 flat before as my PR when I was 22 years old. Prior to the proceducre and now at 31, I was trying to take down that time within the next 6-12 months - then this hernia showed up. I still feel that I can get to my sub-17 goal in late 2015, but spring 2016 at the absolute latest.
I hope this helps others as much as Sam's synopsis helped me!