Tuesday, I stayed off the roads to let my legs recover, but I did run for about 30 minutes suspended in the pool after a quick work out in the exercise room on the weights.

Today, I arrived at the cinder track again around midday. The summary weather remarkably has continued. I covered another 3 miles with pick ups as the work out proceeded and concluding with 4×200 at about nine minute pace, which is pretty fast these days.

 My body is still requiring a an extended warm-up before I feel comfortable during a workout. That means walking first, doing walk/run intervals, then extended jog /run intervals and finally getting to a point where I could do 200m intervals walking in between.

I intend to stay at that 3 mile level for a while. I am yet to get to the point where I actually run 3 miles nonstop. When that is possible, I will start to increase the distance of the intervals to 400 maybe to 600 and finally to 800m.

My Garmen website tells me that my VO2 max is currently at 37. It’s pretty good for an old guy, but I’m working to get that over 40 at some point. I am certain that will take a while if I ever get there . I was at 40 a year or two back . I dare to dream.🏃🏿‍♂️😉