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In this episode of Running to the Castle, Dr. Ali explains why she pulled out of her proof of time 10K during race week.

A few weeks earlier she hurt her back and she uses her PT background to walk through her symptoms and the simple test she used to tell her doctor it wasn't a muscle problem.

She's honest about what she's missing out on... the chance to prove she dropped from a 13 minute mile to a 10 minute mile and to submit a faster proof of time to runDisney.

She explains why one race isn't worth risking a longer injury, and shares a "the money's already spent" lesson that helped her let go of the entry fee.

She also covers what her race week would have looked like: mostly walking, rest, a 36-hour carb load, and fueling on course.

She explains why she bases carb loading on effort and time rather than race distance, even for a 10K.

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