Step One

Cool, calm, low humidity. Perfect conditions. Like in a sterile lab there were no contaminants to obscure the results of my initial test.
Base-line is a bit lower than I expected. 18:10 on a fast course.
Now I know.
It's a long way from where I am to where I'm planning on going.

My plan is to win the Age-graded 15k National Championship for Masters in Tulsa on October 26th then run a sub 3 hour Marathon at the Route 66 in Tulsa in late November.

Strategy: Build running endurance.
               Build from current weekly 30 miles to 50-60 miles by September
               Bike 2 times a week for strength (10-16 miles)
               and once a week for endurance 20-40 miles
               Use fartlek and racing as initial intro to speed then start speed training on the
               track August 1st, building from 300's and 400's,
               500's and 600's,800's and  1000's
                Take part in as many races as practical to get back into a racing state of
                mind (and body).
That's all for now. Seems a bit much but what else do I have to do!