Some vaguely interesting stuff on our errant midfielder here from his old club

[Pokster]

What do you consider a decent 10k time? I'm thinking of moving to 2 5ks and 2 10ks a week.

well I have only run a 10K once since the marathon and my knees complained for 3 days.... 50 mins is a good time... between 50 and 55 gives a good workout without killing yourself