This is Wednesday, March 20, 2024.

This is your workout for Week 2, Day 3.

This is the first full day of Spring.

Spring began in the Northern Hemisphere on Tuesday, March 19, at 11:06 EDT.

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. 

I have interviewed Femke Bol, the gold medalist from the recent World Indoor 400 meters and 4x400m relay, several times. On each occasion, I found Femke relaxed, poised, and enjoying the situation.

Over the winter, many of Femke’s training regimens have entered the social media universe. While I am sure that many elements of her training are being shared, the overall theme is of an athlete and coach who trust each other and have focused on the strength, endurance, agility, and speed needed to successfully race over 400-meter flat, 400-meter hurdles, and 4×400 meters.

If Sydney McLaughlin Levrone and Femke Bol are both there, the women’s 400-meter hurdles should be one of the big races this summer. Femke Bol raced 29 times in 2023, and Sydney raced 5.

Athletics is not done in a steady-state culture. If one athlete improves and another stays static, this could change the possible outcome of the event. Fans love to see context, and both athletes racing over a season against each other adds to the drama.

What do you think about this upcoming event?

Femke Bol, Wanda Diamond League
London Athletics Meet
July 23, 2023, London, England, U.K., photo by Kevin Morris