coming back on line after 3 months off. But back in the game. running now 10 miles a week. was at 40 at time of injury and 5k time around 18:30-19:20 range for male 45-49 group... so tested a 5k just to re-enter went out easy at 6:40 pace and died on last mile. time 21:50 range.. so how to ramp up with out getting re-injured. would like to add mileage per week = and would imagine it will bring back my 5k times back down... any hints? thanks...