Episode 12 - How do you time your training so you’re ready to perform your best on race day? In this episode, Claire and Travis break down the phases of a training cycle—Base, Strength, Speed, and Taper—with guidance from Coach Dean on how to approach each one. You’ll also get a single “focus word” for each phase to help you stay consistent and confident as race day approaches.

We also dive into:

• What Does That Even Mean? — VO₂ Max explained in plain language and how to improve it
• Running news highlights: the 5th Avenue Mile, a 102-mile ultra in Boulder, a tribute to Sister Marion “The Flying Nun” Irvine, and an inspiring half marathon inside a Utah prison
• Kinda Fast Feedback — Listener questions on race course previews and how running changes across decades
• A faith tie-in from Galatians 6:9: “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.”

Whether you’re training for your first 5K, dreaming of Boston, or grinding through your own peak week, this episode will help you trust the process, train with purpose, and keep running your race.

👉 Powered by Upward Running — a community where faith and fitness meet. Use code KINDAFAST for 2 weeks free at upwardrunning.com/kindafast.

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Fall race season is here, and we’re asking the big question: Am I actually ready for my race? In this episode, Claire and Travis break down how to know if your training prepared you, what to do if life got in the way, how to manage taper nerves, and the biggest mistakes to avoid on race day.

Plus:

• “What Does That Even Mean?” segment featuring Brick Runs explained by triathletes Coach Dean and Mitchell
• Running news: Sydney Marathon crowned a World Major, Diamond League Final highlights, Eliud Kipchoge, Sifan Hassan, and Sara Hall’s new book For the Love of the Grind
• Community spotlight: A thoughtful story from Upward Running member Rebecca Wang
• A fun Fall Running This or That game to celebrate the best season to be a runner

Whether you’re gearing up for your first 5K or chasing down a new PR, this episode will give you confidence, perspective, and encouragement for race day.

🎧 Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free on the RunClub App.

We made it—Episode 10! Double digits. To celebrate, we packed this episode with running news, a deep dive into “the wall”, a brand-new game called Marathon Myth or Fact, and more. Plus, Claire shares 10 lessons running has taught her—lessons that connect to faith and life well beyond the miles.

In This Episode:

• What Does That Even Mean? — Deep dive into “the wall,” why it happens, and how to fuel smart on race day.
• Running News — The end of the historic Foot Locker Cross-Country Championships, and Tara Dower’s record-shattering FKT on Vermont’s Long Trail (273 miles, hallucinations, and yes…a giant baby clown).
• Community Spotlight — Meet Todd, a RunClub member balancing duathlon training with studying for his IRS exam.
• Deep Dive — Claire shares 10 lessons running has taught her: from consistency and fueling to comparison, community, and celebrating milestones.
• Game Time — Marathon Myth or Fact: busting and confirming some classic marathon beliefs.

Key Takeaways:

• “The wall” isn’t inevitable—fueling, pacing, and mental strategies can help you avoid it.
• Running history is shifting: Foot Locker is out, NXN and RunningLane are in.
• Women are setting new standards in ultra-endurance, and Tara Dower’s record proves it.
• Running teaches lessons that mirror faith: discipline, community, setbacks, and joy in the journey.
• Celebrate your milestones—big or small. They matter.

Whether you’re training for your first 5K or eyeing a marathon, this episode brings encouragement, strategy, and plenty of laughs.

Join the RunClub: upwardrunning.com/kindafast — Use code KINDAFAST for 2 weeks free.