Recovery plan on track?

I tracked my runs and other workouts through http://www.mapmyrun.com/  I find it really easy to use and helpful to track all of my workouts... It also have an iphone app that uses GPS to track your route and it is very accurate and have heaps of statistics... Go check it out, it's free!!!

From my records, my total mileage since the beginning of this year is 548km. This consists of 2 marathons, 1 half marathon, and various training runs throughout the last 8 months... To my surprise, by following my recovery program, I had actually clocked 74km in August alone!!! And although some days my knees or calf will be a bit sore, I recover fairly quickly and was ready for another run in no time... The program works!!!!

Ok, I admit, I did not strictly follow the recovery program... the program says to start run easy for 20mins every 2nd day for 4 weeks, but I kinda started my recovery program from week 4...  "You should have stick to the program... What if you get injured again... blah blah blah..." Yes, I am guilty, but can I say, I have learned my lesson and I make sure that my knees are up for the runs... I had stopped and walked for the first few runs when I felt some discomfort... This strategy must have helped, as since then, besides the normal muscle aches, I have no issue with my knees... 

I put in a 5km run whenever I feel like it and I make sure it is no longer than 5km and no more than 30mins... Also, I make sure I have a rest day after 2 days consecutive runs... So I am still kinda "following" the program... Quite a few of the runs are between the train station and my house...  

Besides my normal runs, I have also been doing some circuit trainings about twice a week with my colleagues targeting on core strength... Hopefully I can maintain the Consistency of my workouts and be able to up the Volume and Intensity sometime next month...