This is Wednesday, May 1, 2024.

This is your workout for Week 8, 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.

In 1983, Joan Benoit Samuelson, shown below, set the World record in the marathon. The first Olympic marathon for women was just a year away! When Joan Benoit first began running, she ran with the boys’ team in high school.

Joan would go on to win the original Women’s Olympic Marathon in 1984, with silver medalist Grete Watz, the 1983 World Champion, Ingrid Kristiansen, WR holder at 5,000m and 10,000m and former WR holder at Marathon, and Rosa Mota, a soon-to-be 3-x European Champion at the marathon (she had won in 1982), taking bronze in the Olympic marathon.

Joan Benoit Samuelson still races marathons, having completed the World Majors Marathon series, running in all six.

Never give up your dreams!


Joan Benoit (Samuelson) won the 1983 Boston Marathon in 2:22.43 WR, shown here with Mark Bossardet to her left, photo from Boston Athletic Association.