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This is the running public's Training Tuesday. Training Tuesday is where we talk about training

only. One topic, we dive deep, we explore it completely it's training it's

tuesday training tuesday tuesday i went for a a long run yesterday bracken with some quality

miles in it and i was reminded that i haven't done much speed work lately what What happened? Well, I did this workout.

It was alternating miles on my long run.

So six reps of one mile hard, like subthreshold, one mile recovery, one mile hard, which is a lot of rest, but I haven't done anything fast since like before my 37 miler for my 37th birthday.

You want to take a stab at what my first hard mile was, Bracken?

I'm embarrassed.

I'll tell you that.

Okay.

I wish I was right around 5.30 and it felt bad.

Wow.

You're just like, how did you know?

I ran 529 and it felt it was like I had never run that speed before. I haven't done anything under six minute pace since pre-birthday run. In fact, since my 5K time trial, like four or five-year-bler? Or did it get worse as you? Like, did you never recover or did you loosen up and like shake some stuff off? I'm glad you asked. So it got better. Thankfully. And so I went 529 and I went 521, 516, 514, I ended at 509. But I'm telling you,

this brought me to a thought of a previous episode of ours that even though I did a two mile

warm up and I had a rolling start

into that first hard mile, I still ran 529 and it felt like I was hit by a truck. Like my body

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