Good running my best 10K similar and I have run a half marathon in around 1.44. I would say go for longer slower runs as well as one fast run a week. I tend to use park run as a fast 5k ( about 22.30 is my current best). Sundays I will go for 10 to 16 mile runs. Maybe you also want to get a couple more half marathons in but then look for a marathon to give you extra training motivation.
I think it depends on the distance you are prepared to run. For 10Ks I look with an hour of home. For half marathons the furthest so far I have been was Swindon ( i live in London). I did go to Riga ( Latvia) in May for a marathon as wanted a weekend break. Went Friday to Monday but stayed within the old city. No much walking though probably around 10K on the Friday to get my marathon info pack and t-shirt.
I have had an ear infection so left music behind. I tended to run listening to music on the boring bits on my run ( urban areas of London) but have not listened to music in parks and in the nice bits. Also when running events I do not listen to music. At my park run marshals are there to tell runners to stick to the left especially at the start when it is congested. The people with music often cannot hear marshals. At other events it is nice to sometimes see and acknowledge people watching though when running the Riga marathon I ran through a mind numbingly boring area at 16 miles and could have done with some motivational music.
I have not heard of this but came back over 3 weeks ago from a marathon. My ankle had swelled up about 2 days later and was painful. After a sleepless night went to A and E and was told it was a sprain. After being in pain for another 3 weeks went to an urgent care centre. The nurse suspected damage and I was sent away with crutches and told to rest ankle. They felt plaster not needed especially as injury was 3 weeks ago. I have not been told it is a cortical fracture which I think is a bit of bone attached to a ligament. Anyone know about recovery time of these and will then have to work out healing time, physiotherapy programs etc before running again. I have been referred to a fracture clinic so looks like there will be no more running for a while.
I presume I have Laryngitis, as have had problems with my voice since Monday. My voice is hoarse and struggling to talk to people. Am due to do a marathon on Sunday having trained fairly intensely. I am going abroad for this on Friday and thinking I will still go and review on Saturday how I am feeling. There is a half marathon though really wanted to do the marathon. Most of the symptoms are above the neck but did wake up with a cough. Am concerned about this now though.