Runners are made on hills.
Though I'd rather go up than down.
If it hurts then you're causing damage. End of.
Hydro-therapy or something (cycling) that moves the circulation without mangling your muscles.
At the Staines 10k I assume they have a special computer program just to allocate the prizes. eg, If Chris Dettmar (V40) turns up, he wins. So first prize for winning the whole race.
If I turn up, I (hopefully) win the V50, however, because of Chris winning the top prize, I get the V40 prize which is a fiver more than the V50 prize. Are you still with me?
It's all to do with the value of the prize.
Personally, I'm not interested. I either give the voucher to my missus, or in the past, to another runner who used to do all the driving to the event.
Type rehab knee exercises into Google and read what comes up. Then help yourself, if you can.
I remember the last Staines 10k for the very reason of being in the appropriate start position. I'm sure I said to Phil, "there's no one here". So started right on the front.
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