This is Monday, October 16, 2023.

This is our first day of the week.

Today is a recovery day after a race on Saturday and a long run on Sunday.

Your workout today is warm up, 45-55 minutes, 6x150m stride outs, cooldown.

Your racing is coming along well. At this time of the season, you will begin to have big

improvements if you keep the easy days easy and work the hard days only as hard as your coach asks. Do not

over do it!