Sorry I can't remember who it was, Bazza maybe? Whoever it was, I think I LUV YOO!!! I thought it sounded like good advice, so I thought I would try it first walking. I usually trot along behind BaldyBoy, looking at the back of his silly bald head, but immediately I tried the knee/heel technique he struggled to catch me! Couldn't wait to try it running, so off I went this morning as soon as the fog had cleared. I'm gobsmacked, I knocked more than a minute off my KM time, my fastest today was 8.09, I usually do around 9.45...feeling like a proper runner now, normally I feel like Grouch Marx...no knee pain or stiffness either (yet!) Whoever you are, you're my hero! Thanks again.