Here is nuts and bolts. I started on August 17, 2009 at 323 pounds (weighed in a CardioVascular ICU bed after placement of two stents). I lost 36 pounds by October 27 when I uprooted myself to California.
In June of 2010, I had crept back up to 286. That's a 19 pound gain and that was too close for comfort. So I started walking. My first day, June 21, was 0.95 miles at a pace of 2.89 mph for a mile time of 20.49.
I broke the 4 mph barrier on August 17 when my pace dipped to 14:55 for a mile at 4.02 mph. Since then, as of this morning, my pace is now 4.63 mph which is a mile pace of 12:58. I ahve cut back my walking distance from 3.75 with about 1 mile of that running to 1.6 miles. My goal is to run all 1.6 then start moving up. The segments of walking are getting shorter.
By the way (weigh), at the Blood bank the other day, my weight was at 254. That is a loss of 32 pounds since June 21st and 69 pounds since August 17, 2009. My goal is 220. Since I am the same height as Emmitt Smith, my goal is his weight during his prime with the Cowboys. According to BMI tables that is still considered obese, but if you called Emmitt Smith obese, I think you would be sadly mistaken.