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Hello guys, After my recent experience with my leaking panoramic roof on my new (to me) VRS - fingers crossed foxed now - i have decided to very much keep on top of the maintenance for the roof. I have cleared the various drain points and applied gummi-pflege to all of the rubber seals (I know VW recommends krytox for this job but the stuff is very expensive - from my reading it seems the gummipflege isn't as durable but i figure that gives me a reason to reapply it and re-check the roof more regularly). I have invested in some of VW's lubricant paste which is referred to in the workshop manuals (again this must be made of unicorn tears given the price of it). Having checked the Skoda workshop manual the greasing procedure seems much simpler than the process listed in the Mk7 Golf and Leon workshop manuals and refers only to greasing the rails and a short length of runner. I have greased the rails this afternoon, but cant work out where this runner is that is referred to. I have attached a clipping from the workshop manual showing this but wondered if anyone had done this procedure may be able to direct me to it with photos of the area as it looks in the real world? Thanks again

ok, so this i hope may act as encouragement for others who, like me up to a couple of weeks ago, manage to psyche themselves out of tying their laces and going for a run. But also as a way for me to track progress made. so, a quick bio.... im nearly 37, weigh about 68-70kg, im 5' 6(.5)" tall. i have always hated running with a total and complete passion. in school i would get cramps after a half lap of a track, and feel like being sick after 2. but, at 16/17 i still couldnt run, i weighed about 55-58kg and according to the funky scales in the gym i had 6% body fat. i would happily stomp my way up a mountain at at a half jog and not be out of breathe at the top, or throw me in a swimming pool id go non stop for 7km until i need a pee. then... college happened. then workin full time happened. all the gyming, martial arts training and swimming fell away. i never got fat, though i gained weight ( not much mind) eventually about 8 yrs ago i went back to the gym. i never really made mych progress, there no target that i could say i want to hit which meant i struggled. i then went HIIT circuit training, in a small group class, in a gym thats in the upstairs of a pub - rough and a bit industrial i love it, with guy who is a complete headcase of fitness. the group made the difference, i stuck it out and pushed myself in every session, could only manage 1 night a week, but it made a difference i gained muscle mass, and fitness over 3 yrs that i never managed on my own. roll on to 2019.. work was ridiculous in terms of nights - i wasnt sleeping or eating properly, i was exhausted to the point of being unwell by christmas. i had to stop training, and over christmas gave up caffeine due to withdrawals and sensitivity having developed. i was also convinced (anyone who gives up caffeine may understand the panic/paranoia) that i had a heart issue as i felt so crap. git the all clear end of Jan, just before spud jr arrived. then my wife was unwell (still is) then lock down. and now we are here. im gone awfully unfit, still not sleeping and not exercising.... a new post will explain my change shortly, have to get sorted for bed now.