I think this will be my final update on this.
I went to the physio today and it all seemed good. My knee is much improved and I have to add a few new stretches for my ITB to my current stretching routine.
I am to increase my running very slowly maybe up to 8 minutes this week and 10 minutes the next and so on.
I was told to focus on perhaps a triathlon over the next year instead of a marathon and i think i will go with that advice... so wait for my triathlon updates!
stay tuned for a how to beat patella tendonitis post comign soon!