my PB's with regards WAVA are 10K - 79%, half M - 78.5%, Mara - 76.4%, so mara the weakest. As a VoGit, I'm on 10K - 71.5% , halfM - 72%, mara 71%, so not only slower in absolute terms (naturally), I'm relatively much slower. Fits with Noakes "ageing runner with many years of competing" theory
Good 20, Gul, and good to see you have entered the SSM
MsE - as TR said - (I had arthroscopy on medial lig, was back to easy running fairly soon (did static bike + X-trainer in meantime) and returned in good strong fettle)
regards knee - took a heavy tumble on said joint this morn, but fortunately (after a few seconds gathering my wits), realised no twisting, just fairly severe crack on kneecap - leggings ripped, but able to complete the 21 miles (this was about 6 miles in). Will teach me to concentrate . . . . . .