This is Monday, February 20, 2023.
This is week Eight, Day one, and it is a day of recovery.
Recovery days are key. I learned that lesson as a junior in college at Santa Clara. I was doing speed days at West Valley, Tuesdays and Thursdays, and they were tough. Repeat 1000 meters, sustained 75-90s, and repeat 800 meters, which would wear us out. On days in between, Paul Gyorey and I would get in two runs, keeping it mellow. We worked hard on our speed days and kept it mellow on the easy days. That spring, we set PBs for eight straight races, from 2 miles to 10k. We felt so good.
Your workout today, warm up slowly, 45-55 minutes of easy running, 6 times 150-meter stride outs, slowly cooldown.