SHOW NOTES
Episode — Kinda Learning How To Peak For A Race
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Welcome back to the Kinda Fast Podcast—where we talk running, real life, and everything in between. This week’s deep dive breaks down the phases of a training cycle with help from Coach Dean, complete with one guiding word for each stage. We also explain VO₂ max in plain English, cover inspiring running news from the Fifth Avenue Mile to a Utah prison half marathon, and honor Sister Maryanne Irving—the legendary “Flying Nun.”
In This Episode
- Main Topic: The four phases of training—base, strength, speed/peak, and taper—with key workouts and focus words.
- What Does That Even Mean? VO₂ max explained—your body’s oxygen efficiency score, how to improve it, and why it matters.
- Running News:
- New Balance Fifth Avenue Mile: U.S. sweep in wet conditions.
- Sister Maryanne “Flying Nun” Irving remembered—Olympic Trials qualifier at 54 and faith-filled role model.
- Utah State Prison Half Marathon inspires purpose and transformation for incarcerated runners.
- Community Shoutouts: Upward Strava leaderboard highlights, including Timothy Pearl’s 102-mile effort in a 24-hour race in Boulder.
- Kinda Fast Feedback: Listener Tanya asks about course previews, training through decades, and weighted vests.
What Does That Even Mean?
VO₂ Max — your body’s “oxygen efficiency score.” Higher VO₂ max = better endurance. It peaks in your late 20s/early 30s but can be trained through consistent easy running (zone 2), polarized training (70–80% easy / 20–30% hard), and steady mileage. Don’t obsess over watch estimates—focus on trends over time.
Running News
- Fifth Avenue Mile: Gracie Morris (4:15) and Yared Nuguse (3:47) win in wet NYC conditions.
- Flying Nun: Sister Maryanne Irving, who started running at 48 and ran a 2:51 marathon in her 50s, passes away at 95. A faithful example that it’s never too late to start.
- Utah Prison Half Marathon: 50 incarcerated runners completed 39 laps for 13.1 miles. One finisher, Casey Vanderhoff, ran 1:37 and was released a week later—dreaming of Boston. Another inmate said: “I have life without parole but not life without purpose.”
“Running is about more than finish lines. It’s about purpose, community, and using the gifts God gives us.”
Deep Dive: Phases of Training
- Base Phase: Build mileage, low intensity, introduce light speed. Word = Steady.
- Strength Phase: Hill work, tempo runs, long intervals. Word = Effort.
- Speed/Peak Phase: Sharpening with short, intense workouts and race-pace focus. Word = Dialed-In.
- Taper Phase: Cut mileage (20–50%), keep short sharp workouts, don’t overdo new activities. Word = Caution.
Faith tie-in: Galatians 6:9 — “Let us not grow weary of doing good, for in due season we will reap if we do not give up.”
Kinda Fast Feedback
- Course Preview? Travis studies every detail; Claire prefers surprises.
- Training by Decades: 20s = intensity with less recovery; 30s–40s = more strength work, mobility, and rest. Never too late to start (see Flying Nun & Madonna Barker).
- Weighted Vests: Helpful if used properly (real weight, consistent use). Claire’s tip: don’t wear one in a 5K!
Community Corner
Shoutout to the Upward Strava group, with incredible efforts like 102 miles in 24 hours by Timothy Pearl. Join our group on Strava—your runs might make the podcast!
What We’re Training For
Travis: Managing shin issues, back on track with workouts in NYC and a long run this weekend.
Claire: Celebrating 1,000 miles for the year, loving speedwork, and training for an October half marathon.
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