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

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

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

This is Training Tuesday.

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

We have both monthly subscription training plans, $1999 a month, and Bracken and I both offer one-on-one customized coaching.

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

Did you have a quality session today?

I did, and I'm very thankful that I was able to do it, to be honest, but I did. Yes. Did you?

No, but you've talked before on here that you have a Coke as a reward on quality sessions. After the fact, you got some some something else to replace your coke today but

I didn't know if it was an extra special day or or what?

No, fever tree sparkling pink grapefruit. If there's nothing manly about that, I don't know what.

Well, you can see why I thought this might be an occasion for a workout.

No, I do have some coke. Usually I have like a mini bottle of Coke. I enjoy that. Like I'll have

lunch and then I just like a little treat. Feel like it's earned extra carbs and sugar in my system.

Because it gives me a little zip. But today, this was calling my name. So did nine miles of quality

today, actually, which felt very productive.

What was the workout? And I'm paying for it. So I'm not to take a day or two off. I don't have

this Achilles sorted out. But I did two miles, four by a quarter times three. So two mile rep,

four by a quarter, two mile rep, two mile rep, four by a quarter, two mile rep, four by a quarter, two mile rep, four by a quarter.

At what paces or efforts?

I wasn't sure because they had like a 20 mile an hour wind today.

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