This is Wednesday, October 4, 2023.

This is a recovery day for day 3, Week 4.

Your workout today is warm-up well, 45-55 minutes of running on trails, followed up by 6 x 150m stride outs, cooldown.

The stride-outs were taught to me by Gary Goettlemann, long-time running store owner, coach (with his son, Steve), and all things running in the South Bay or Santa Clara, CA.

I met Gary in 1977 at his Ryan’s Running Shop. Gary knew all the running geek stuff and gave me my first issues of Track & Field News (July 1974 edition, still treasure them).

Gary challenged me and all he coached and ran with to challenge himself. He also got me into training in the adidas Marathon trainer, one of my favorite shoes of all time.

Gary passed away last spring, and his influences in running and life were far and wide. I think of him very much. He was one of the first to call me after my divorce, and he made it clear that he supported me and was concerned about me.

That is why he got to people. Gary was an amazing coach, man, father, grandfather and husband. A really good guy.

We need more of them.