Update
I'm running, and running to a decent standard considering the volume. Early morning sessions, zwift to top up the strength and all round enjoying. The biggest change I've found to make the difference is the strength I now carry. No gym work just shoveling the kids around on my shouldes. Adding to this I've always been aware the protein shakes always have a positive effect on me during and after exercise so I've been active in keeping a high protein diet to match this. It works, with little training I'm recovering well and strong in the stride now when running.
Ras y mast 1st 45.45.
Not quick but enjoyable and comfortable.
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