This is Friday, May 12, 2023.

How are you feeling after the hard track day yesterday?

Stretch slowly and hydrate, please!

Your workout today, warm up slowly, 40-45 minutes, 6 x 150-meter stride outs, slow cooldown.

And why did I post such a gross picture?

Well, this is Geoffrey Kamworor; he is the World Champ silver medalist at 10,000 meters and World XC champion.

Geoffrey put it all on the line in taking second in London last month. His stomach decided it did not like him racing so fast, and

it reminded him who the boss was.

Geoffrey is fine now, but we all have an episode like this sometime in our careers.