Also, be sure you have a cutback week built in about every 3-4 weeks, so that you give yourself a breathing and recovery room while still moving toward a higher total weekly mileage. so your buildup looks like this:

week 1 – 10 total miles
week 2 – 11 total miles
week 3 – 12 total miles
week 4 – 14 total miles
week 5 – 11 total miles
week 6 – 13 total miles
week 7 – 14 total miles
week 8 – 15 total miles
week 9 – 12 total miles….

and so on.

And, in the true spirit of do as I say, not as I do: Stretch. For goodness’ sakes, stretch AFTER runs.

Hope it’s better soon. But take it slowly. You’ve made amazing progress and I’d hate to see you lose too much ground by doing too much