I have gradually built back up and am able to do up to around 35 miles on a good week; I am careful not to do too much hard surface work, and I have also tried to increase general strength and gait. My main concern now is to lose a couple of kilos and get out there and train!
JJ, the trainer I am seeing is based in central Manchester - 360 clinic. Gets expensive if too many sessions though so I am trying to use them constructively.
Good to hear your tt was quite fast. The problem I think you'll have right now is the change of season so since the event is just next week, I'd limit running this week to a couple of easy runs, partly just to try and acclimatise a bit to warmer weather.
Then for the race itself, if the day is warm or humid, taking the first half easy and pushing as hard as possible in the second half.
... as to my training, I got frustrated because I can't get my pace up so I went to see a specialist trainer / physio. He spent some time diagnosing how my feet / legs / hips move and now I have a strength programme. Most of the trouble is related to old injuries where I've softened my stride to compensate (knee surgery a couple of years ago, and my poor feet )
So lots of complicated squats and lunges and calf raises plus core work for me twice a week for the next couple of months! He's asked me to only run 3x a week for a while to increase recovery time, interestingly. It feels very lazy.