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The Running Public

Training Tuesday: How to Execute an “X Day” Workout

The Running Public

Kirk Dewindt & Brakken Kraker

Fitness, Sports:running, Health & Fitness, Running, Sports

4.9705 Ratings

🗓️ 17 June 2026

⏱️ 65 minutes

🧾️ Download transcript

Summary

With threshold training all the rage, there is a lot of discussion about “X Days”. Should this always be a fast, speed based session or is there more to it than that?

Transcript

Click on a timestamp to play from that location

0:00.0

Welcome to the running public with Brack and Crocker and Kirk DeWint.

0:12.4

It's Tuesday, folks, and you know what that means, Training Tuesday.

0:15.7

We are going to take every rabbit hole, follow tangents, use useless metaphors, get lost in the weeds.

0:22.4

This is Training Tuesday.

0:32.9

When you're ready to take your training or racing to the next level, go to the running public.com.

0:38.3

We have both monthly subscription training plans, $19.99 a month, and Bracken and I both offer one-on-one

0:45.9

customized coaching. Again, go to the running public.com and check out our offerings.

0:51.8

Bracken, Hallelujah. In what sense is it it Hallelujah? Just, I mean, how many hours and minutes

0:59.3

until you are schools out for summer? Put me on the spot to do math. I'm on three days.

1:06.2

Setting up for failure. Three days. So you have three days left of teaching and then you get some time back.

1:11.4

Technically, there's no real teaching left. What's left?

1:15.2

Today was finish up projects for their exhibition night. Tonight's exhibition night.

1:21.4

Tomorrow is make up day for any big work or projects or tests that are outstanding. So there's

1:27.4

no instructional time left. But you got to be there. I got to be there. I'm closing up the bike shop. So we've got four kids who are going to be taking bikes home with them this year that we've were building. But all four need to get finished up. So a little cleanup. And then is it going to feel like, I don't know, do you envision a grandeur after this? Like just with you said before we hit record, like you got things you got to get caught up on. Like life's busy. Like all those things. Like how long is your to do list? Like what are the biggest things on your to do list once school wraps up? Like, you want to know my actual list? Well, yeah, I'm not asking just for lip service.

2:02.7

I do want to know your list, yeah.

2:04.3

Okay.

2:04.8

So first thing, and I'm actually beginning it tonight, is my computer needs to be rebuilt.

2:10.3

It's just hard drive and fans are whining and getting louder and louder.

2:15.6

And since that's happening and I'm upgrading that,

2:19.0

I have a few parts here from when we built Braden's gaming computer for his simulator.

2:24.9

The first attempt through, we started working through and it was a rough draft and then we found

2:29.2

better things. But those spare parts are going to go into mine now, but they don't mesh with my existing motherboard. So that has to. So anyways, it's computer is step one, rebuild the computer, and I'm going to pick up some parts for that tonight. You couldn't just buy a computer like a normal person? Well, you can, but I'm like. You look to tinker. You really did. I gifted my curse as I'm a researcher, Kirk. Yeah, yeah. And depending on which pill you choose, red or blue, you can either just obliviously go through life or once you learn it, you can't unlearn it. And all I see is like all the holes and products everywhere. And I'm like, well, this is good, but it doesn't have this. And so it's bottlenecking here.

...

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