SHOW NOTES
Episode 17 — Kinda Race Ready: What Goes Into the Perfect Race Plan
New episode every Friday | Powered by Upward Running — Where Faith and Fitness Meet
Welcome back to the Kinda Fast Podcast — where we talk running, real life, and everything in between. Whether you’re training for your first 5K or gearing up for a big marathon weekend like Travis, this episode is packed with practical race prep. Claire and Travis break down what goes into a solid race day plan — from shakeout runs and fueling to pacing, mindset, and post-race recovery. Plus, we’ve got Chicago Marathon headlines, Paris Marathon controversy, and a listener spotlight that’ll make you cheer.
In This Episode
- What Does That Even Mean? — Shakeout runs explained: what they are, who needs them, and when to skip them.
- Running News: Conner Mantz breaks the American Marathon record, three U.S. women finish top 10 in Chicago, and Paris bans cups at the 2025 Marathon.
- Listener Spotlight: Todd’s duathlon recap — conquering hills, wrong turns, and mental battles with grit and grace.
- Main Topic: How to build your perfect race day plan — nutrition, pacing, mindset, and gear.
- Faith-Fueled Finish: Why your results don’t define you — God does.
What Does That Even Mean?
Shakeout runs are short, easy runs (or even walks) done the day before a race. The goal? Get blood flowing, calm your nerves, and loosen up your legs. For some runners, it’s essential; for others, total rest works best. Think 1–3 miles at a “conversation pace.” Travis says it’s all about what helps you feel your best on race day — movement for some, rest for others.
“The hay is in the barn. You’re not gaining fitness — just getting the joints greased up.” — Travis
Running News
- 🏃♂️ Conner Mantz Breaks the American Marathon Record: Mantz ran a blazing 2:04:43 at the Chicago Marathon, shattering the previous record. Mid-race, he even shared his water bottle with another runner — proof that humility and speed can coexist. His coach, Ed Eyestone, praised his consistency and courage in chasing history.
- 🇺🇸 U.S. Women Shine in Chicago: Natasha Rogers (6th), Dakota Lindwurm (8th), and Gabby Rooker (10th) all finished top 10 — and all in their 30s. Each ran a PR and proved that experience, grit, and growth make powerful racing years.
- 🇫🇷 Paris Marathon Goes Cup-Free: In an attempt at sustainability, the 2025 Paris Marathon announced it will ban all bottles and cups, requiring runners to carry their own collapsible bottles. Travis calls it “a terrible idea,” but time will tell — the Lyon Marathon will test the policy first.
Listener Spotlight
Todd’s Duathlon Recap: Longtime listener Todd recently completed his duathlon — and passed his IRS test in the same week! He nailed his pacing, crushed the bike, battled brutal hills, and finished strong with a 10:18 pace on his final run. His takeaway: “Don’t listen to your legs or your heart when they tell you to quit.” Congrats, Todd!
Main Topic — How to Build a Race Day Plan
Travis walks through every piece of his marathon plan for the Columbus Marathon — from training recap to nutrition and mantras. Use it as a guide for your next race.
- Season Recap: After recovering from injury earlier this year, Travis logged over 1,000 miles since March, stayed healthy, and hit a 10K PR (39:29). The key? Smarter training, strength work, and consistency.
- Day-Before Nutrition: Carb-loading made simple — aim for high-carb, low-fat meals (pasta, rice, potatoes). Travis worked with Precision Fuel & Hydration to plan a 1,000 g carb target but reminds runners to adjust based on what your body can handle.
- Race Morning: Eat early, move lightly, and stay relaxed. Bagel, banana, stroop waffle, and carb drink make up his pre-race meal. And yes, he showers before every race — “Look good, feel good, race good.”
- In-Race Fueling: Precision pouches at miles 6 and 14, Morton mix in the final 10K, and sodium added via Tailwind. Practice your plan — don’t experiment on race day.
- Pacing Plan: Target 7:04 avg (3:05 goal) — but the focus is finding that “groovy pace”: a rhythm that feels smooth, sustainable, and confident. Start 30–45 sec slower than goal pace and let your body find its flow.
- Gear: Adidas Adios Pro 4s, Wallico shorts (pockets everywhere), singlet, and Goodr sunglasses. Always test gear in training — no surprises on race day.
- Music & Mantras: Travis built a playlist of his favorite songs from 7 years of training and races. His race-day mantras:
- I am strong. I can do this.
- I am tough. This is what I do.
- Stay in the fight.
- Post-Race Plan: Find his wife and daughter, celebrate, and give thanks. As Travis says, “This race doesn’t define me — God does.”
Faith-Fueled Finish
Your pace doesn’t define your purpose. God is with you in every mile — through the PRs, the pain, and the patience. He’s using this season to grow something deeper in you. Run with gratitude, run with grace, and remember: it’s all His.