Jolt, that book sounds good. I am just petrified that running will wear on my knees and that is why I am going really slowly. The last time I did any running at all was in 2003-2004 and I had terrible groin issues. But, so far, so good and it isn't bothering my cycling injury spots (IT band). I have to start running outside, but I have to estimate my speed by time, since I don't have a GPS. I have a 3.2 mile route I usually walk, but I will have to use the uphill to my house as a cool down at first.
I am not built for speed, either. But, I am trying to do intervals as I know they help increase fitness.
Maybe in the spring we can run together.