SHOW NOTES
Episode 1 – Kinda Our First Episode: Zone 2 and Why We’re Here (Plus: Meet Claire)
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Welcome to our very first episode! We share who we are, why we started this podcast, what Upward Running is all about, and how our community blends faith and fitness for runners and walkers of all levels.
We talk celebrity PRs (yes, Mark Zuckerberg is surprisingly fast), wild achievements from pro runners like Nick Symmonds, and then dive deep into Zone 2 training…why slowing down might just be the key to running faster.
In This Episode:
- Meet your hosts: Claire Boyce & Travis Vaughn
- What Upward Running is and how it started
- Celebrity running feats (Mark Zuckerberg’s sub-20 5K!)
- Nick Symmonds summits Mount Everest
- Hot takes: running sunglasses, dream races & more
- Zone 2 training: the science, the benefits, and why it works
- Faith parallels: seasons, purpose, and showing up
Highlights:
- Upward Running: Training plans, faith based devotions, community support, and coaching from experts like Coach Dean and Mitchell Hollis.
- Claire’s story: From collegiate last place finishes to top three female overall…and why she loves the back-of-the-pack party pace.
- Travis’s journey: From high school and college running, through injuries and comebacks, to chasing a Boston Qualifier.
- Hot take: Not all running sunglasses are created equal.
- Dream races: Boston & Walt Disney World Marathon (roller coasters mid race? Yes, please).
“Zone 2 is not a step back…it’s the base that everything else is built on.” – Kinda Fast
Zone 2 Training: Slow Down to Speed Up
What it is: Easy, conversational running…about 60–70% of your max heart rate—where your body builds endurance without excessive fatigue.
Why it matters: Builds aerobic capacity, increases mitochondria (your body’s “fuel factories”), and sets the foundation for faster paces later.
- 80–90% of weekly running should be Zone 2
- Test: Can you speak in full sentences? You’re probably in Zone 2
- Example: Travis ran a half marathon PR with only Zone 2 training after knee surgery
Coach Dean’s Tips:
- Easy runs = 1.5–2.5 min/mile slower than your 5K pace
- Recovery runs can be even slower…or just a walk
- Use easy days to focus on form and breathing
“If you could only do one type of run, it would be the easy run.” – Coach Dean
Faith Connection:
Ecclesiastes 3 reminds us there is a time for everything…running included. Just as our faith walk has seasons of quiet consistency and deep growth, so does running. Zone 2 is the spiritual “root work” of training.
Training Check-In:
- Travis: Early in a marathon cycle with a Boston Qualifier attempt this fall; incorporating a “straights and curves” track workout.
- Claire: Building base mileage—currently holding 35 miles/week, the most consistent volume she’s ever run.
Want to train with us? Join the community at upwardrunning.com/kindafast.
Remember: this journey is more than miles. God is in every step…the good runs, tough days, and quiet moments. You’re not running alone.
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