SHOW NOTES
Episode 16 — Kinda Fast…But Why You’re Not Getting Faster (Pt.2)
New episode every Friday | Powered by Upward Running — Where Faith and Fitness Meet
Welcome back to the Kinda Fast Podcast — where we talk running, real life, and everything in between. In this episode, Claire and Travis continue their conversation on why you’re not getting faster with Coach Dean’s final three reasons. But first, they break down the meaning of active recovery, share unbelievable running news stories (including a shark attack survivor training for the NYC Marathon 🦈), debate coffee science and race-day caffeine, discuss the Garmin vs. Strava lawsuit, and wrap it all up with a hilarious viral cross-country video you don’t want to miss.
In This Episode
- What Does That Even Mean? — Active recovery explained: why light movement helps your body heal faster.
- Running News: A shark attack survivor runs the NYC Marathon, the science behind pre-run coffee, and a Garmin vs. Strava patent battle.
- Viral Video of the Week: A chaotic cross-country puddle race that proves running really is a contact sport.
- Main Topic: Coach Dean’s final 3 reasons you’re not getting faster — and how to fix them.
- RunClub Update: Guided runs are officially live in the Upward Running app!
What Does That Even Mean?
Active recovery is gentle movement that promotes blood flow and speeds healing — without stressing your body. Think walking, yoga, light biking, or an easy “glacial pace” run. As Travis says, “Motion equals lotion.” The goal: keep your heart rate low, loosen sore muscles, and let your body adapt.
“Recovery is where the real growth happens. That’s when your body rebuilds stronger.” — Coach Dean Thompson
Running News
- 🏃♀️ Shark Attack Survivor Runs NYC Marathon: Two years after losing her foot in a shark attack, Ally Truitt is running the New York City Marathon alongside her mom to raise money for her nonprofit, Stronger Than You Think.
- ☕ Coffee Before You Run? Research shows caffeine improves endurance, delays fatigue, and boosts focus. Drink one cup 30–45 minutes pre-run — but test it first! Pros like Molly Seidel and Shalane Flanagan swear by it, while others save caffeine for race day gels.
- 📱 Garmin vs Strava Lawsuit: Strava filed a patent suit against Garmin over heat maps and segments, potentially restricting Garmin’s use of these features. Both companies say syncing will continue — no need to panic, runners!
Viral Video of the Week
This week’s viral gem comes from RunSpartan — a high school cross-country race turned obstacle course when runners had to wade through a waist-deep puddle. One kid dives in. Another carries a friend through. It’s pure chaos and pure joy. Travis calls it “a terribly designed course.” Claire calls it “hilarious.” Either way, it’s Kinda Fast approved.
Main Topic — Coach Dean’s Final 3 Reasons You’re Not Getting Faster
- Ignoring Weaknesses — Pain is information. Tight quads, weak hamstrings, lazy hips — your body’s talking to you. Address imbalances with strength and mobility. A few short sessions a week can keep you healthy and consistent.
- Getting in Shape ≠ Getting Faster — Running the same route and pace daily builds fitness, not speed. Your body adapts to the same stress. Mix it up: add a long run, a fast run, and active recovery days each week.
- No Race-Day Plan — Don’t wing it! Plan everything from breakfast to pacing. Know the course, aid stations, and elevation. Write your plan down, share it with your coach, and test your nutrition before race day.
Action Step: This week, write out your next race plan. Include wake-up time, breakfast, fuel strategy, pace goals, and prayer intentions. Race day clarity brings calm confidence.
Training Check-In
Travis: Two weeks out from the Columbus Marathon and in full taper mode — reducing mileage, fine-tuning race pace, and battling the “taper crazies.” He’s nursing a sore back from golf (and maybe overthinking it).
Claire: In half-marathon prep mode — 34 miles this week and shopping for new race-day shoes. She plans to test them on her next speed workout before debuting them on race day.
RunClub App Update 🚀
Guided Runs are here! No more guessing when to walk or run — audio cues now guide your intervals inside the RunClub App. This feature launches first for the Beginner 5K Challenge and the first 12 weeks of the Couch to Marathon Program.
Use code KINDAFAST at upwardrunning.com/kindafast for 2 weeks FREE and try the guided runs yourself!
Faith-Fueled Finish
Every step of your journey matters — even the slow ones. God is with you in every mile, through the good runs, the bad runs, and the guided runs. He’s using this season to grow something deeper inside you. Keep showing up — we’re running with you.