Ant - My knee problems were caused by ITB/glute issues. I've been to a biomechanic bloke who has given me a lot of strengthening exercises, mainly focusing on hip flexors and glutes. Mostly lunges, squats, stretches and foam rollering. They have definately helped.
MACb - I am running VLM as I have for the past few years and run Ashby the same each year. I run it progressively in blocks of 5x4 miles. I start at MP+60s (so start far further back than you would normally), then MP+40s, MP+20s, MP, and finsh with each mile getting quicker to the finish.
It means you are not compromising the next couple of weeks training and get a massive confidence booster of always overtaking slower runners all the way round.
Apologies for going missing from the thread over the past few weeks. Had a stressful time at work where we have had to make cost cutting decisions and lose staff (horrible). Meant that although I have still been running I've not been logging onto computer in the evenings.
A lot of good training going on from my quick read back from the last few days. Fingers crossed for those who are carrying injuries that they recover soon.
My extra miles seem to be paying dividends over the past couple of weeks. Hit my highest mileage of 63.74 miles two weeks ago and cutback weeks have been minimum of 48 miles. Jan & Feb have been my longest two months ever. Have been playing with a range of MP miles but still not sure what to target come VLM-day.