All -

Here's a 5-month follow-up ...

Over the past couple of months, I've occasionally joined some of my colleagues

for a 3-4 mile lunch run.

Just got back from my morning jog.

Not overly relaxed, but not unduly pushing it, I logged a hair over 5.5K in 29 minutes.

Taking into account having to stop at a couple of pesky intersections, that's somewhere

in the 8:15 to 8:30 / mile pace.

Which is not bad considering I ran in the neighborhood of an 8-minute-mile pace

in my high school 10K runs (30+ years ago). 

Oh yeah -- the 175 lbs. mentioned in the original post is now ~170,

(with less fat & more muscle), owed in part to running & in part to

dumbbell and pushup sessions 2-3 times / week.