It's going to hurt!

I've now been back training almost 6 weeks and the careful planning of each session has meant I've been getting stronger and fitter with every session.  My cold has been with me for 3 weeks and it's restricted to an annoying cough and that's held me back but it hasn't ruled me out of any sessions.  It seems everyone I'm training with is trying to shake this cough off.
My training is 6 days a week with a number of double sessions which is our standard approach for getting back to a reasonable level of fitness.  On Friday I swam with my coach and her husband and increased my distance from 1,300m to 1,900m.  This isn't a big distance but when you've been away from the pool for almost 6 months, it's hard coming back.  My swimming is only there for cross training benefits which is the same as my turbo training.  They do benefit me but as my running pick up in distance and time it will be harder to fit them in as I'll need to get back to the gym.  So far I've been working on my core but squats etc aren't far away now that my operation is 12 weeks ago.  I need to be stronger, especially my back, as I'll be carrying my weeks food and equipment in Romania.
But as I discovered on Saturday, the increase in running required to be ready for the 50 km Keilder Ultra in 12 weeks time is going to hurt!  The ATHelite group  met at Chatelherault and started faster than normal.  I knew within a few km that hanging onto this pace was going to hurt and I wasn't wrong.  I was struggling towards the end and dropped back from the pack.  When I reviewed my time later I discovered that this was the fastest pace round Chatelherault since my return.
My coach said everyone was hurting in that session and a lot of it is to do with where we all are in the training cycle.  But there's much more of this discomfort to go through as I'll be upping my distance and pace over the coming weeks.  I also need to get my mind used to my body feeling like this as it's the only way to get better - no pain no gain comes to mind!
This morning I had a set back on the turbo.  I'd noticed a niggle when walking up stairs in my knee - it's happened before.  I feel like I can't put my full weight on it or it gives way.  My core training session had gone well but 5 mins into my turbo session and I gave up.  I felt like I was pedaling with one leg and the power out put certainly wasn't good.  Fortunately I am seeing my sports therapist tomorrow and and sure she will sort it out.  It may be I need to check my set up on my bike - we'll see.
My training is really going to need to step up with the races coming up and I just found out that my A race in Romania has ascent of 12,000 m (they kept that quiet!). So I'll be back on the mountains as soon as the weather allows me.  Can't wait - bring it on.