I think I messed up my winter training by focusing too much on base building in zone 2, and not long extended periods at Z3 and Z4. Trying to make up for that now.
On the other hand, I've seen a massage therapist who has recommended a number of stretches that has helped knee problems. Also lifting weights 2-3 times a week, which my body has always responded well to. And as Sayre Kulp says, lean muscle is better than fat.
Weight wise, I'm at my low weight for 2011, due to some hard work. Once the high mileage days hit I could be down a lot. We have had a weight loss challenge at work, with a fitness consultant who has done two body fat measurements, showing a 4% loss. If you want to be humbled, get your body fat measured with calipers.