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 running public.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.

Kirk, you just finished up chugging a mountain dew on me right before we hit record.

So the audience didn't have to listen to it, but it was a powerful image. No, I did not do that.

I do not drink that crap. You earned it via big workout. I want to hear what the workout was.

Oh, I just took my handcuffs off and I did a three, two float session for the first, you know, first time in a while.

Before you say a word about it, I want to set the stage for the audience based on what you and I have talked about off camera about this specific workout.

Sure. In the past, you have said that this is one that is hard to access the first time you do it because it gets so stingy and bad. And it's almost like this workout gets you into race shape, but unless you're in a race shape, you don't do well on it, your first one usually. I could be. Yeah, you'll bomb it. Eventually, you will not. You won't be able to keep your float efforts on us is what's

going to correct that you get better at this workout just by doing it you also say that this one

gets you feeling really sharp and that you improve at it quickly but it's hard to sustain but you

haven't done this workout coming off of a block of training like this and this block of training

was as you would say handcuffsuffs on, not going to well,

to the well-in workouts, not reaching for speed, really not going past 10-K pace.

So I want to hear now having set all that up, what this block of training made this first

hard workout feel like, a workout that you've done many times in the past

off other lead-ins? It's a great question. I was trying to figure that out myself. I think even with

short, true rest, like 30 seconds on a 400 meters, there's that little bit of reprieve that you look forward to and in a float session.

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