how do you come back from a long break in training (running)

I'm a first year novice runner/triathlete.  I need to find out how to bring my running back after taking a month+ off.  I tried to come back too fast and have hurt my knee.  The pain was only 3 out of 10 but runner friends said better sooner to the dr. than later, rather than HTFU.  I've seen a sports dr. and am dealing with those questions in the injury forum.  I may be needing to switch to elliptical/water running for a couple of months.  I have about 135-150 miles on my shoes: 

I know how to adjust my swimming and cycling.  Running is the main issue.  How do you figure out how far/long to run after a big break in training?  How far back do I dial the clock?  If I move off the roads and onto an elliptical, can I be more agressive than I would with a treadmill or asphalt?  Use the same times/speeds?  How does the 10% rule apply when you take a month or two off?  Is it realistic to train all or mostly on elliptical and save running for races?  If you have a specific BT training plan for running to suggest, that would be MOST appreciated.

Background:  I've been running on asphalt, 1/2 on each side of the road so the camber at the edge of the road doesn't screw me up. 

Looking at my training logs I can see what happened.  I trained consistently Jan-May starting from zip and built up to comfortable 90minute/7.8miles per week.  But in June and start of July, I dropped training hugely.  Week by week, I ran only 35'/3mi, 0/0mi, 28'/2.6mi, 35'/3mi, 0/0mi.  Then in late July I jumped back in.  I jumped ahead a few weeks in the training plan I'm using and did 61'/5miles, 156'/13.5mi, and 67'/7mi.  My knee started aching after the first run and I just kept going.  I hurt a little more/longer with each run and then it killed me during and post race this week.  Still the pain was only a 4-5 out of 10 max...   Cycling and swimming cause no pain.

Cheryl

Edited by lovesreading 2009-08-08 2:06 PM