This is Wednesday, April 17, 2024.

This is your workout for Week 6, Day 3.

This is the first full day of Spring.

Your workout today:

Warm-up today,

45-55 minutes easy to moderate pace,

6 x 150-meter stride-outs,



get out of wet clothes,


Larry’s Deep Thought: Recovery day is a day to reduce the stress in your workout so your body can recover. Keep the day relaxed. 

There are hard days and easy days in every training schedule.

Some weeks are more complex, so watch how you recover from the hard days. My coach in college had me check my pulse each morning, and if my pulse was 6-10 points over normal resting, then keep it the next day a bit easier.

Hydration and sleep are essential. Drink 8-12 glasses of water daily; I also suggest a NUUN-type drink.

On easy days, keep the pace accessible and spend some time stretching.

Congrats to Emma Bates on being the leading American woman at the 2024 Boston Marathon. Due to injuries, Emma was unable to compete in the Olympic Trials. During the Boston Marathon 128, held on Monday, April 15, 2024, Emma led the women’s race, a very tactical affair, up to 21 miles on and off. It was a pretty organic process, as the crowd up front went from 23 to three (Edna Kiplagat, Sharon Lokedi, and Hellen Obiri).

Emma Bates finished 12th overall women, running 2:27.14. We look forward to seeing Emma Bates race this fall, perhaps over the summer.

Emma Bates, 2024 Boston Marathon, presented by Bank of America, photo by Kevin Morris