SHOW NOTES
Episode 4 – Kinda Fueled by Gummy Bears: The Ultra Episode
New episode every Friday | Powered by Upward Running
Two runners, too many opinions, and a soundboard…what could go wrong? Today we dive into the world of ultras, the legend herself Courtney Dauwalter, and why the mysterious pain cave might be the most valuable room in your training house.
We also hit a quick news round-up (hello, record-setting London!) and a fan-favorite mini-segment breaking down running lingo without the gatekeeping.
In This Episode:
- House rules for the pod (walkers welcome + watch on YouTube)
- News: London Marathon’s record field & Pre Classic fireworks
- Ultra 101: What makes 50Ks and 100 milers a different beast
- Spotlight: Why Courtney Dauwalter’s mindset is her superpower
- “What Does That Even Mean?”: The Pain Cave
- Fueling with Coach Dean: pre-, during-, and post-race basics
- Game time: This or That…plus Courtney’s own answers
Highlights:
- London’s mega party: the 2025 London Marathon sets a new finisher record
- Track magic: world-class performances at the Prefontaine Classic
- Barkley Fall Classic: sold out in minutes; still gloriously unhinged
- Ultra truth: success isn’t just speed…it’s survival and problem-solving
- Pain Cave decoded: embracing hard miles when your brain says quit
Courtney Dauwalter: Why She’s Different
- Laid back vibe: baggy shorts, backwards trucker hat, no watch
- Intuitive fueling: real food like mashed potatoes, pizza, candy
- Mindset first: “digging the pain cave deeper” when it matters most
- Monster wins: Western States (100 miles), Hardrock 100, Moab 240 (overall)
“The pain cave is where your grit meets your why.” – Kinda Fast
“She isn’t trying to fit the mold of a pro runner…she’s redefining it.” – Claire
What Does That Even Mean?
Pain Cave: The mental/physical zone where pace hurts and doubt gets loud. You don’t avoid it…you learn to stay there longer with purpose and composure.
Ultra 101
- “Ultra” = anything beyond 26.2 (common: 50K, 100K, 100M, 200+ miles)
- Not just pace…terrain, weather, elevation, sleep, and fueling matter
- Crews and aid stations can make or break your day
- Hallucinations are…a real thing on multi-day efforts 😅
Fueling with Coach Dean
- Pre-Race: Begin carb focus ~3–4 days out (rice, potatoes, legumes). Race morning: ~3/4–1 g carbs/lb body weight 3–4 hrs before start.
- During: You store ~2,000 cals—top up early and often. Use gels/chews/drinks regularly (practice your own timing in long runs).
- Post: Within 60 minutes, get carbs + protein to jump-start repair and recovery.
“If you’re running for hours, you have to fuel for hours.” – Coach Dean
This or That (with Courtney’s Picks)
- Hills or Flat? Hills for the challenge and change of pace (Courtney)
- Music or No Music? No music—hear footsteps and breathing (Courtney)
- Morning or Night? Morning run + coffee (Courtney)
- Sweet or Salty? Salty: pretzels, chips, fries (Courtney)
What We’re Training For:
Travis is locked in for the Columbus Marathon this fall…healthy, joyful, and consistent. Claire is building a steady maintenance block (~40 miles/week) with tempo work and Southern humidity grit.
Tell us: What’s the hardest run you’ve ever done? Could you survive a day of Courtney-style training? Message us—we’ll share a few on the next show.
Whether you’re fueling on gummy bears or math equations, we’re glad you spent your miles with us. Keep showing up—kinda fast… or kinda not.
Join the Couch to Marathon Challenge
Faith-forward training with coaches, community, and plans that meet you where you are—then grow with you.
Use code KINDAFAST at upwardrunning.com/kindafast for 2 weeks FREE