Hillary Spires makes her third appearance on the show to talk about her experiments with her training and diet and the much faster run times she has achieved.

Her 5k time dropped from 24 minutes to 20:19 and her 10k time dropped from 47 minutes to 42:30.  She has resumed her triathlon training in prep for a half ironman.  

Last fall she started training for Muay Thai, a form of MMA fighting.  She also switched to a ketogenic diet (high fat/low carbohydrate).  When she returned to running she had huge drops in her time despite very little run training and some very high intensity workouts.

Hillary was on episode 55 talking about her first year of racing as she prepared for Ironman Canada, and she returned on episode 64 after she completed Ironman Canada.  

Links/Show Mentions

Hillary's MMA Fight

Torbjorn Sindballe on low fat diets - Triathlete Training Podcast episode 14

Netflix documentary on Barkley Marathons

Hillary's High Intensity WorkoutIncline 10Per Hillary, level 7 is an 8:30 mile, level 9 is a 6:40 mile, level 10 is 6:00 mile, and level 11 is a 5:30 mile

90 seconds level 790s rest (stand on rails)4 sets

60 seconds level 960 seconds rest4 sets

30 seconds level 1030 seconds rest2 sets

30 seconds level 1130 seconds rest2 sets

Hillary ran a 20:19 5k after this.  This is a very high intensity and difficult workout. Slower runners should reduce the speed and/or incline for this workout.