long(ish) slow running for a week might be better. I
found a bit of info online (albeit only a forum discussion) about rebuilding stale runners. It sort of worked when I got myself into a hole and OJ (the actual OJ ;) suggested it (may have worked even better had I done it properly!)
being a forum thread there's quite a bit of deviation. Maybe don't go for 3 22-mile runs back to back as well, keep it sensible ;)