Notes
Long? A 10k is "long" now? Fuck me.
The bad news: you are fat and ridiculously out of shape. Also kind of old.
The good news: under a year of neglect, a year of constantly breaking down the old meat suit, after heaping endless abuse on your ancient bones, after doing everything wrong, after no miles and no training and bad training and all the wrong training, not to mention deep piles of Iraqi sand and camel dung and eternal 120 degree days ... and lets not forget 15 pounds of pure DFAC blubber ... the legs are still there. It's still there.
A lot of work to do. But its already coming back.
BQ next year. 350 APFT next year. Both realistic.