November 19th, Monday

Today I got out of the house by 2:30.  It was a perfect 54* day, cloudy and calm.  A great day for an actual workout. I heated my calves for 20 minutes and put on the compression socks.

I was pretty excited this morning after reading an article about the workout regimen of Fred Wilt who was a multiple American National Champion and Olympic distance competitor. He continued to break records well into his fifties.  You can look him up.  He is a very interesting guy.  His default workout was repeat, flat-out 200’s with a jog till recovered.  The article said he did 5 to 7 miles  of it a week at age fifty and ran 9:40 for 2 miles. I am not exactly sure what that meant, but the idea of running fast 200’s appealed to me greatly.

So, when I got to the track I began to jog immediately without any drills. I ran a 12:30 warm up mile with no irritation in my calf muscles. I then ran six x 200m in under 60 seconds with a 200m recovery under 2 minutes.  My legs felt better with each repeat.  I felt like I could have done six more but stopped only out of caution. Now, 200s in the mid 50’s are not flat-out, but it’s a start and I really enjoyed the workout.  I finished with a brisk 1200m cool down for a total of 3.5+ miles on the day.  An invigorating session on the cinders!

Stats-

Sleep= 8 hours

Weight= #155

a.m.HR= 54BPM

DIET= 9

Foot Indexes are improving with TLC.