This week I'm diving into a recent time trial effort I did on my local peak. I ran the same 1 mile route (510ft of climbing) twice in the span of five days. The first effort was at a 7:37min/mi pace, but during the second effort, I was able to knock off almost 30 seconds and run a 7:08min/mi pace (4:50min/mi grade adjusted pace).

Obviously, I didn’t gain a ton of fitness in those five days, so I talk through some of the “race” day execution that let me run faster and be mentally stronger in the red. Short, fast road efforts are not my strong suit, but I think there is a lot of value in getting out of your comfort zone. I plan on mixing more of these efforts in between my ultramarathons.

Then, I talk about my injury history. I’ve dealt with so many different running injuries over the last handful of years. I discuss the two major injuries that have taken the most time to come back from: bone stress injuries in my shins & ankle pain that became problematic due to a 10 year old injury that left my ankle not quite fully functional.

I finish up with a look at the race calendar, including results from the BURCS Satan’s Sidewalk virtual race from February and a preview of some events coming up in Rhode Island, Maine, and Massachusetts. Give it a listen.

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