I found my recent parkrun a bit tedious and the idea of a short walk, like a number at my end of the run, quite tempting but ultimately resistible. However, I had to stop to re-tie a loose shoelace. My reward was a time which was only 10-20 seconds longer than my personal (I don't think anyone else would want to claim it) best. So, serves me right and double knots from now on.
It seemed that I needed some more enthusiasm for the run and decided to try the C25K+ Stamina podcast. To my surprise I found it enjoyable and the pacing stimulating. At my funereal pace, the podcast would cover almost all the parkrun for me and I am tempted to use it next time.
My truly ancient knees have fairly constantly complained about running, though only by being sore, and stretching certainly helped quite a bit. However, the dreaded foam roller has been a revelation and so far has almost solved the problem. It certainly finds the tender spots!