SHOW NOTES
Episode 10 – Kinda Historic: 10 Episodes, The Wall, and a Baby Clown
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Welcome back to the Kinda Fast Podcast—your faith-rooted hub for real training talk, life, and community. In our 10th episode, we celebrate double digits with a deeper dive into the marathon “wall” (bonking), share 10 lessons running has taught Claire, cover two big running-news stories (the end of Foot Locker Cross Country and an ultra FKT you have to hear to believe), and play Marathon Myth or Fact. We also announce our giveaway winner and spotlight a few awesome listeners who joined the Upward Running family.
In This Episode:
- Giveaway Winner: Congrats to Joshua (an Upward Running Advanced Plan member) for winning a Tailwind DuWaltermelon pack + t-shirt
- What is “The Wall”? Glycogen vs. fat, why it hits ~mile 18–22, and how smart fueling helps you avoid it
- Fueling Frameworks: Coach Dean’s “starting line + every 30 minutes” guideline; sports dietitian ranges of 30–60g carbs/hour
- Calorie Burn ≠ one-size-fits-all: pace, body weight, terrain/technical footing, and gender matter
- Running News #1: After 45 years, Foot Locker Cross Country Championships end (the long-standing HS nationals in San Diego)
- Running News #2: Ultra runner Tara Dower sets the overall FKT on Vermont’s Long Trail (273 miles, ~66k ft climb, 3d 18h 29m) with almost no sleep… and some wild hallucinations (hello, 15-ft baby clown)
- Community Shoutouts: Welcome Kelly to RunClub; cheering on Todd training for an October 11 duathlon and studying for his Oct 2 IRS Enrolled Agent exam
- Marathon Myth or Fact: 26.2 origins, average finish times, carb-loading timing, and costumes galore
- 10 Lessons from Running: Claire’s list on consistency, fueling, community, comparison, setbacks, joy, discipline, your “why,” and celebrating milestones
Deep Dive: The Wall (Bonking) — What It Is & How to Prevent It
- Why it happens: Glycogen (fast fuel) runs low and fat (slower to convert) can’t keep up with race intensity.
- When it hits: Often miles 18–22 for marathoners, depending on preparation and fueling.
- Fueling guideposts:
- Coach Dean: take carbs on the starting line, then every 30 minutes.
- Dietitian ranges: target 30–60g carbs/hour (e.g., 2 gels/hour ≈ 44–50g).
- Duration matters: If your race/long run exceeds ~1:45, plan to take in carbs.
- Calorie reality check: “~100 calories per mile” is an approximation; it varies with pace, body weight, terrain/technicality, and gender.
- Practice counts: Rehearse fueling on long runs to dial in products, timing, and gut tolerance.
Running News
- Goodbye to a Classic: Foot Locker Cross Country Championships conclude after 45 years (née Kinney, Foot Locker since 1993). An era-defining HS nationals and San Diego tradition.
- FKT Fire: Tara Dower sets the overall FKT on Vermont’s Long Trail (273 miles; >66,000 ft climb) in 3d 18h 29m, besting the previous mark by ~2 hours, sleeping only minutes at a time, and, yes, hallucinating a sofa and a “melting person.”
“I want this to say less about me and more about women… We don’t even know what we’re truly capable of yet, but we’re figuring it out.” — Tara Dower
10 Lessons Running Has Taught Claire
- Consistency > Intensity — stacked weeks build durable fitness.
- Fuel Matters — in training and in life (garbage in, garbage out).
- Start Lines Feel Scarier than Finish Lines — take the first step.
- Community Makes Hard Miles Easier — find your people.
- Comparison Steals Joy — run your race.
- Setbacks Aren’t the End — they set up comebacks.
- Joy Is in the Journey — not just the splits.
- Discipline Builds Freedom — do the work, race with confidence.
- Your “Why” Carries You — purpose fuels perseverance.
- Celebrate the Milestones — PRs, finishes, and faithfulness deserve a moment.
Marathon Myth or Fact
- The marathon has always been 26.2 miles. Myth. The 1908 London Olympics distance (to accommodate the royal viewing) standardized 26.2.
- Average marathon finish time worldwide is over 4 hours. Fact. Roughly ~4:20.
- Carb-loading is a giant pasta dinner the night before. Myth. Better to manage carbs over several days without feeling bloated on the start line.
- People finish marathons in full costumes (bananas to armor). Fact. London is famous for Guinness World Record attempts.
Community Corner
- Congrats, Joshua! Giveaway winner (Tailwind DeWaltermelon + tee) and Upward Running Advanced Plan member.
- Welcome, Kelly! Pumped you joined via the podcast.
- Go, Todd! Training for an Oct 11 duathlon (2-mile run / 21.3-mile bike / 3-mile run) and studying for the Oct 2 IRS Enrolled Agent exam — RunClub maintenance plan FTW.
What We’re Training For
Travis: A track 10K mid-week (adult PR incoming) plus a 20–22 mile long run on the weekend.
Claire: Two speed workouts + 30-minute bike cross-training session, coming off a great 8.5-mile weekend run.
Join the Couch to Marathon Challenge
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