This week Dennis chats with Michał Tarnowski — Scrum Master, meetup host, and trail runner — about his leap from road races to night ultratrail. Michał breaks down how he cut over 2 hours from the same course in two years: a 46.5 km mountain race (≈2,500 m+), run entirely after sunset with just a headlamp, one aid station, and plenty of grit.

• Race story: starting at dusk, climbing brutal gradients (up to ~46%), and why downhills are his superpower.

• Training that worked: lab testing → fix weak spots (aerobic base + lactate tolerance), lots of Zone 2, structured intervals, and adding a coach.

• Results: VO₂max up (≈53 → 57 in ~8 months), weekly volume ~60–70 km, faster easy pace at the same HR.

• Gear & fueling: trail shoes with a rock plate, 2L fluids, electrolytes, ~50g+ carbs/hour, headlamp; poles—pros/cons.

• Recovery lesson: gentle spin… then surprising benefit from short, fast repeats to flush the legs.

• Mindset: using focus on technical descents as moving meditation; balancing training with work & life.

• What’s next: Kraków’s city trail race and a ~58 km mountain event later this season.

Follow Michał on Instagram and tag us with your trail questions!

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