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 Workout Incline 10 Per 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 7 90s rest (stand on rails) 4 sets 60 seconds level 9 60 seconds rest 4 sets 30 seconds level 10 30 seconds rest 2 sets 30 seconds level 11 30 seconds rest 2 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.