running

 It took only two months to reclaim most of my running fitness. I ran 5k in under 32 minutes, just three minutes faster than my record time of 29 something, when I was maybe 7 years younger than now.   

I started by running six minutes, walking three. Then 9 and 3... Then I did 8 and 4, 12 and 4, 16 and 4... until I got into a good alternation.  Soon, I could run 25 minutes without stopping, then 30.  I gradually left out the walking part. I set my app to measure in metric system, and usually decide in advance on a distance, between 1.5 and 8 kilometers. On days I run, which is not every day, I alternate between shorter and longer distances. Longer ones, I do as slowly as possible; shorter ones, at a brisk pace, and medium distances, at a steady pace only slightly slower than my "speed" runs. I only have about 3 gears: slow as possible (8,5 minute kilometers) and still be running, steady middle pace (6.40), and one slightly faster than that (6.30) Ideally, I should have four gears: slow, medium, medium fast, and all-out. 

The slow pace is actually the most powerful, because it permits more mileage and endurance. I can run a long time and then still be able to speed up at the very end.  I don't feel particularly tired after running. 20 minutes later, I feel as though I had not run at all.