SHOW NOTES
Episode 9 – Kinda Dewaltermelon: Pacers, Fumes, Vitamin D & a Podium Finish
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Welcome back to the Kinda Fast Podcast—your go-to faith-based running podcast for practical training, race stories, and encouragement. In Episode 9, we unpack race pacers (helpful vs. risky), the latest on Yared Nuguse and Diamond League points, whether lead-vehicle fumes can slow you down, and why vitamin D matters more than you think. Travis recaps a rainy-night 5K that ended on the Masters podium (19:05), and we preview our Couch to Marathon kickoff.
We also share Coach Dean’s mile-by-mile marathon guide, marathon-day tips, and details for our Tailwind “Dewaltermelon” giveaway.
In This Episode:
- What Does That Even Mean? – What is a race pacer (track vs. road) and when to use one
- Running news: Yared Nuguse’s redemption run & Diamond League standings shake-up
- Performance talk: Lead-car/moto fumes (PM2.5) and finish times; vitamin D for runners
- Race recap: Travis’s Midnight Flight 5K (rain, hills, 19:05, 3rd Masters)
- Main segment: Couch to Marathon (Sept 29 kickoff) + weekly live Q&A with Coach Dean
- Coach Dean’s guide: The marathon in five stages (miles 1–26.2)
- Giveaway: Tailwind “Dewaltermelon” + Upward Running tee
- Training updates from Claire & Travis
Highlights & Takeaways
- Race pacers: Great for first-timers and “finish strong” goals; less ideal if you have a razor-specific PR target—don’t outsource your pacing completely.
- Running news: Nuguse climbs the Diamond League points; form may peak at the right time.
- Lead-vehicle fumes: Fine particulates (PM2.5) can impact performance—EV lead cars/bikes are a smart race-day move.
- Vitamin D: Low levels correlate with fatigue, slower recovery, and stress fractures. It absorbs best with food (especially fats).
- Race recap: Travis’s rust-buster 5K: fast downhill start, grinding uphill finish, 19:05, 3rd Masters—and some “rocket fuel” pre-race humor.
“The marathon isn’t about the first 20 miles—it’s about what you discover in the last six.” – Coach Dean
“I’m strong. I’m tough. This is what I do.” – Race-day mantra
Race Pacers, Explained
Track pacers are contracted to take the field through set splits before stepping off. Road pacers (common in half/full marathons) lead groups at target finish times (e.g., 3:15, 3:30, 3:45). Use them for community and rhythm—especially for a first marathon. If you’re chasing a specific PR, rely on your own pacing plan and data.
Running News
- Yared Nuguse: A big Diamond League result boosts his points and momentum heading into the final.
- Lead-car fumes (PM2.5): Studies suggest exposure can cost seconds over a marathon. Events that use bikes/EVs mitigate this.
- Vitamin D for runners: Supports bones, muscles, and mood. Absorbs best with meals that include fat; Vitamin C timing is independent.
Coach Dean’s Marathon Stages
- Miles 1–6: Excitement—guard against a hot start.
- Miles 7–13: Settle into rhythm; be patient.
- Miles 14–20: The grind—trust your training.
- Miles 20–23: The wall—plan to fuel and push through.
- Miles 24–26.2: Heart & grit—finish the story.
Marathon-Day Tips
- Arrive early: Remove stress (parking, bathrooms, corrals).
- Realistic A-goal: First-timers: finish well and want another.
- Find community: Accountability makes consistency easier.
- Dial fueling in training: Don’t try new gels on race day.
- Document the journey: Photos, notes, and a training journal.
- Know your why: Craft mantras to lean on late.
Giveaway
Win: Tailwind “Dewaltermelon” + Upward Running tee.
How to enter: Subscribe, like, and leave a comment on YouTube/Spotify/Apple/Instagram. Winner chosen on-air next Friday.
Training Updates
- Travis: 16-mile long run on tired legs; another rust-buster race next week.
- Claire: 400s workout; 7-mile long run; registered for the Sphinx Half (Greenville, SC).
Join the Couch to Marathon (Kickoff Sept 29)
Train with purpose in a supportive faith-based running community. Our Couch to Marathon program meets you where you are and grows with you. Weekly live Q&A with Coach Dean, devotional tie-ins, and app-based plans.
Use code KINDAFAST at upwardrunning.com/kindafast for 2 weeks FREE