I'm healthy, but not fit. I walk a lot, and easily make the 10000 steps most days. I have a reasonably good diet I think, maybe just the quantities are a bit high. And at 1.75m and 85kgs I'm 10kg over par.
So I went for a run last Saturday week. I trotted gingerly around our local 'short walk' which covers about 3.2km (2 miles). At my peak ( a l-o-n-g time ago!) I could dash around this track in less than 15 min. Last Saturday week it took me 25 min....and I jogged about 2.5 kms of the distance - pretty slowly.
So today... 9 days later... I went out again. This time I strapped the dicky knee, warmed up for about 4 mins on the road bike aero-trainer. This time I jogged 90% of the way and took 21 mins.
So that's good, right?
The frst time I 'jammed up' for a few days after (ok for about 5 days) and then just didn't get around to another effort until today but hopefully I can get out again next Saturday or Sunday evening i.e. in about 5 or 6 days.
That's the plan.