Hi timosborne,
Good to read your post, so I will throw in my "2 bobs worth".
You have done a really good recovery and are taking the run easy and building into the speed. This is very sensible approach, and one I would have thought worked well. It appears not so, and we all heal differently and repair/re-build differently as well.
Its the expectation of most of us that everything will somehow return to "normal" but sometimes this is not the case. For me, I have found that I have returned back to Triathlon pretty well ok, with the Run section dropping off in times a bit. My Surgeon did advise me against doing Ironman and Half Ironman, as this would more than likely shorten the life of my BHR.
He stresses most emphatically that if I get pain, to back-off, rest up and recover. I know that pain does occur for me at about 1 hour of running, say around the 11km distance, so hence I will not venture into the Ironman etc distances. I am lucky enough to be able to do Olympic and Sprint events though, and only have small amounts of "discomfort".
In summing up, pain does return to us at different points and intensities , so its a matter of figuring out where you are on this scale. Maybe the time of approx. 05:00pkm is to quick ??, so try backing off to about 05:30pkm and see how the pain threshold is ??. For example, you should be able to compete at the smaller distances, so adjust your Run speed accordingly, don"t over push it here, and see what happens.
Perhaps the above is of some help, and I'm sure there should be a few more Tri's in the tank for ya, albeit at a slower pace.
Cheers,
Kiwi Boy.