So I made some adjustments to the seat and OMG the difference is amazing.... one thing I learned "for myself at least" is if I think my seat is high enough it's prolly not. When I found the current position in my bike it was completely by accident. I decided to go grossly too high *or so I thought, just to try it. one thing I thought was silly is I can no longer reach the ground from the seat I have to push up off the pedal to get up in the saddle after riding for 20mis I noticed I had no knee pain and my quads started to burn I was blown away because that is what I had expected from the beginning. From there I fine tuned it a tad and still can't reach the ground comfortably but my riding is now almost painless other than muscle pain which is to be expected being as outta shape as I am.
Thanks for all the support and information I received in here. I had a 4 hour casual ride yesterday "on pavement" with hills and stop and go traffic and had the absolute time of my life.
Can't wait to get back out there as soon as adulting gets outta the way some.