Well thought I'd come back and update. Had a go at Fleetwood half marathon a couple of weeks ago. The warts and all race report is here. But in summary, I crashed and burned. Total mess. Set off far too quickly for my ability and ended up walking. Lesson learned!
After a summer of racing but not much specific training, I'm cutting right back on the race scene now. Time for head down, focused training. I'm following a plan and re-introducing the tempo runs that I'd stopped doing and doing some longer reps at the track. Hopefully there'll be an improvement by November