One step forward, two steps back

Three runs since I last wrote here with varying results.
The first was fab! I did an 8-miler (8.25 to be exact) on Tuesday evening around the suburbs of South Dublin before heading home, and I had a blast. I started out slow enough, still aware of some slight stiffiness, weaving my way towards the city and then back out again to arrive at Dundrum bridge. This was where I had one of those moments that make running so worthwhile. I sailed, literally, sailed up that hill to the Goat's pub. In fact, it was going so well, felt so smooth that I looked around to see where was the wind blowing from, was it pushing me? There was strength in my legs, that was the most noticeable thing. It was joyous, really joyous. Moreover, I continued running at that steady pace to finish the run in under ten minutes a mile. I just loved it.
The next day was not so pretty, I'm afraid. Again I settled on a post-work run rather than pre and stuck to the Campus Trails. It was so slow, rubbish, tedious and, did I mention, slow? I covered the 6 miles at a pace of 11.06m/m. I was gutted because it did not feel that bad. I did experience some twinges in my knee which needs to be minded. I will add that I was absolutely starving and do wonder did that have an effect?
Anyway, the next morning, just over 12 hours later, I returned to the Campus Trails. I like to use these once or twice a week, with the Sports fields, to keep me off the hard surface of the pavement and tarmacadam. It was marginally better, but I was weary and my knee a bit twingey by mile 4. I was going to do another circuit, but felt that that would not be beneficial to my mental or physical state. Instead, on landing on the grass, I felt the urge to do some strides. I measured a hundred metres (able to use the painted lines of the pitch as a guide) and opened up the legs for some easy striding followed by a light jog back to the start.I repeated this to give me a total of 2 miles. The variety in pace felt good and I finished in a better place than the previous evening. I didn't have a heart monitor this morning.
I also treated my legs to a cold water 'dunk' last evening (once I had eaten) followed by a hot shower and despite exhaustion went through some strength training moves for the core, some stretches from yoga and a lying down stretch of the IB (I hope). I am going to look up more about stretching the ITB today.

Summary:
Tues     8.25 miles   09.45m/m       147bpm (evening)
Wed    6.00 miles   11:06m/m        136 bpm (evening)
Thurs   4.19 miles    10:03m/m        (no HRM) (morning)
Thurs   2.01 miles     09:59m/m       (no HRM) (morning)