In this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.

- How to train for long distances while minimizing the number of running hours in training

- What to do to make sure you are remaining injury free. What to do about knee pain.

- How to dial in your nutrition on your next longest run

- What to do to recover fast from racing 1 race after another

- How to focus on quality over quantity during training