Have now updated on JEC (further down). On the whole can't be too disappointed as I knew I was very unfit going into it and to be honest the only race I was holding out hope for was the relay which went well.
Plan now for the foreseeable future is 5 runs a week. 2 quality sessions (limiting the over all session time), a 30 min run, a 45 min run and a 'long' run that I slowly build up. Once the 'long' run is a bit longer I can start to increase the time of something else and we're going to be careful not to increase too much at once. All last year when injured I filled in the gaps with cross training but Kim and I have decided to not bother so much with that. 2 years ago I had very consistent training but didn't seem to make the improvements I wanted, which Kim thinks is because I was so busy and stressed balancing high volume of training with an intense degree so didn't actually get enough recovery time. Similar story last year but I was always injured. So for now we've decided to step back a bit and make sure I actually recover enough and just focus on making what I do count. Should make my life a lot easier. As next season will be my first year as a senior there's not much for me to train for so I want to just get injury free and then get fit and see what happens.