Running when returning from injury

After a sprained ankle I eased back in with walk/run intervals.  And that's what I would suggest overall though that does not seem to be your approach but for me it was adding one or two more of the run intervals each week until i was comfortable enough to run it straight again. 

So, perhaps after your two miles you could take a 1-2 minute was walk and then start adding a distance that makes sense - like a quarter to half mile and add on from there. But easing back in is very smart.

Knee ortho never really knew what was wrong with my knee (scope didn't show anything really wrong other than a little arthritis), so I haven't seen him since about April.  My spine ortho cleared me to do just about anything, and that my body will tell me (probably pretty painfully) when I've done something I shouldn't.  The one thing I MUST continue to do is keep up with strength training and core work, which I've done a pretty good job of (and the swimming helps with that, too).

Honestly, I think my long running days are going to be done until I get back put back together, though it has responded one heck of a lot better than I expected.

Let's just say for the time being I want to progress to about 10 miles/week as a maintenance base through the winter.

That's kinda what I was thinking...I have treadmill right next to my trainer so I could just run/walk for 10 min to warm up and hit the bike.

Sounds like a good idea.  Might want to try it after the bike, too.  See if getting warmed up on the bike is better/worse for your back.  Go with the order that creates less pain.

I think this has to be right.  I'm working my way back from PF.  I started with 2 miles every other day.  Now I'm doing the 30 in 30 challenge with an eye on a 100 in 100.....but I still rarely go over 2, and really slow, like 10:00 miles with a 9:00 pace every now and then, and a 3 or 4 miler even less often.  So far so good.  

Now I'm constantly fighting the urge to go faster or add another mile or two.....but I'm not going to because there is really no reason to right now.  I'm going to add days for awhile, and enjoy running pain free.