🎙️ SHOW NOTES
Episode 7 – Kinda Sick, Kinda Meeting the Team
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It’s a rare “full team” week on the Kinda Fast Podcast and this one is packed with running tips, coaching wisdom, and a few laughs. Claire (kinda sick, but still on the mic), Travis, Upward Running Director Mitchell Hollis, and National Running Coach Dean Thompson sit down to talk about the 5 Core Training Principles that guide every Upward Running plan.
From defining a tempo run to breaking down consistency and recovery, we cover advice that can help every runner, whether you’re training for your first 5K or chasing a Boston Qualifying marathon time.
In This Episode:
- The 5 Core Training Principles every runner should know
- What “tempo pace” really means
- Why recovery is where improvement happens
- How to make your training plan realistic and doable
- Highlights from the US Track & Field Championships
- Claire’s unapologetic love for Dino Nuggets
Highlights:
- Breaking down “consistency over perfection” for long-term results
- How elite training principles apply to recreational runners
- Coach-approved ways to adjust your training plan without guilt
- Why you should know the difference between effort and exhaustion
- Insights on mental toughness for race day success
From Coach Dean:
- Consistency is the most important element of training
- Every run should have a purpose — don’t run “junk miles”
- Tempo pace should be controlled discomfort, not all-out effort
- Recovery days are where your body actually improves
“Training isn’t about proving how tough you are every day. It’s about putting in the right effort on the right day so you can show up strong when it matters most.” – Coach Dean
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What We’re Training For:
Claire is easing back into running after being sick, Travis is logging consistent miles, and Mitchell and Dean are deep in their own training seasons. Rest and recovery are part of the plan, because rest is training too.
If this episode inspired you, leave a review, share with a runner friend, or tag us on social media. We love hearing your stories and seeing where you’re running!
Whether you’re chasing a PR, enjoying an easy run, or eating Dino Nuggets on the couch… you’re still in the race. Let’s run it together… kinda fast… or kinda not.