3:04 and Counting: How Kendall Rose Became a Coach, CIM Ambassador, and Sub-3 Hopeful

DFW Running Talk: Kendal Rose
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Chris Detzel: [00:00:00] All right. Welcome to another DFW Running Talk. I'm Chris Zel, and today we have special guest Kendall Rose. Kendall. How are you?

Kendall Rose: Doing well, how are you

Chris Detzel: doing? You know what's funny is the way we get to know each other was interesting. You sent me a note asking about some folks being able to run with White Rock co-op at taco Joint on Saturday.

So that's how I get to know you a little, which I don't really know you, but that's how I get to know who you are. So that's cool. Appreciate you doing that. And I think they did they went out there ran,

Kendall Rose: yes, they've been out a couple times, which has been great. We have a, the not your average Run club has a training program for Dallas this year, and it's a experiment all around, but we're wanting just to.

Expose them to, more places to run and more community. And the co-op just has a lot of that. So yeah, wanted to take advantage what's already existing. It's pretty

Chris Detzel: cool. Are they're in Dallas then, so it makes sense. And then, interesting enough is some other folks were talking about.

So I [00:01:00] don't know if you, are you reached out to Josh Ogar or do you know Josh?

Kendall Rose: I did not reach out. Okay. But I do know who he is. I, we've, I think we've met a couple times. I know Juliet Julie. Okay. But but I think they go out to the track nights every once in a while. Some, yeah. So it worked out that they were all there that week and had that connection was good.

Chris Detzel: Yeah. And he, so he's also an admin of White Rock running co-op. And he said something in this group and I was like, about you and some folks run away. I was like, Hey, she reached out to me like a few days ago, I forgot to tell you.

Kendall Rose: Oh yeah. There's, yeah. I just reached out to who I knew.

So that worked out.

Chris Detzel: It was perfect anyways it's not really to talk about that, but it was interesting that we met that way and I thought, I'm gonna reach out to her. 'cause I was looking slightly into your background. I was like, Hey, she's a coach and she's a CIM ambassador and does some other things and she seems very interesting.

So I thought I would reach out and here we are. So I appreciate you coming off. Yeah, that'd be, let's dive. Let's dive in. So tell me a little bit about you, your running career. Like where'd you get started? Why are you so interested in running so much?

Kendall Rose: Yes. So [00:02:00] I think I'm your example of a soccer player turned cross country runner.

I grew up playing soccer, was a midfielder. Naturally I was, my school coaches pushed me into running track and cross country and I ended up dropping soccer during high school and transitioning to, to cross country full time. I was always like, I was a varsity runner. But I was never really first string for soccer and I was never the top player on the CrossCountry team.

So I think by the time that graduation was approaching, I just. I was burnout from competitive sports. I loved it, but I was just tired and ready for college. So I went to Texas a and m and I was completely sedentary During college. I did nothing and got so outta shape, and every run was like comparing myself to high school, cross country, Kendall.

I think a lot of people should probably relate to that going out fast and not being able to maintain more than a couple miles. So I didn't really love running during college, but I, I tell the story about [00:03:00] how I get back and got back into running because I got a puppy and it was my, like last semester of school.

I graduated in the fall of 21 and I had gotten a golden doodle puppy a few weeks before school started. And my parents. Said, you can't have this puppy here. Go back to college. And I was in College Station for three weeks by myself with this puppy, and I had nothing to do, so I was going to F 45 classes every single day.

That was my exciting activity for the day. 'cause nobody was there yet. I didn't have anyone to socialize with. So I was just going to these workout classes. And I was going to F 45 back home before that too, but Sundays they were closed. So I had nothing to do and I just, I went for a run one day and was pleasantly surprised with how it went.

And I think I ran four miles and. I was like, oh, that, that wasn't so bad. And so I decided to do five miles the next weekend and then six and then seven, and then I knew about a half marathon that they had in College Station in December [00:04:00] around the time of graduation. So I was like, oh, what a perfect way to wrap up my final semester at school.

Then to run around the city and I trained for it. And as the story goes, I ran my half marathon, was like, whoa, I might as well do it full now. So then I, that's how graduated. Yeah, and that's, the rest is history. I just have been running ever since all the community stuff and coaching. Just that's, that took time to develop, but so

Chris Detzel: when you ran your half marathon, you trained a little bit.

Were you where'd you find the training plan and all of that kind of stuff and how'd you do?

Kendall Rose: I did very well. My training is honestly terrifying to look at now, like having a coaching lens because of how insanely I progressed it. But. I was doing F 45 the whole time, which I don't know if you're familiar with those classes.

No. But it's it's a studio fitness class. They do, it's like very high intensity interval training kind of concept. But you get some resistance training, some strength training, and you also, they do a lot of [00:05:00] plyometrics, cardio based movements like burpees and box jumps and things like that.

So I would like to think that it was partially my youth and partially honestly, all of the stuff I was doing in those classes that prevented me from getting injured because my mileage, I was looking a couple weeks ago. It was insane. I was running like 50 miles a week for a half marathon. By the end.

Just crazy.

Would not recommend today.

Chris Detzel: Yeah. And I think that youth is a big deal. And I think that, you're doing the work, so I'm sure you did well and look, it's kinda like Orange Theory, right? Yeah. In some ways similar, I assume.

Kendall Rose: Very similar. I just don't have the treadmills,

Chris Detzel: oh, okay. Yeah.

Kendall Rose: Yeah.

Chris Detzel: So what was your tongue? Me? First half marathon ever. What'd you do?

Kendall Rose: Yes, I am trying to remember. I think I ran like a seven 15 pace, so I think that was like a, maybe a 1 35 or something like that, which was not my goal. My goal was goal, I think just under one 40. It was very, I think a lot of folks probably when you start training for your hurt [00:06:00] first half marathon, you think this like easy pace that I'm running, I'm just gonna try to stretch it out across Yeah.

13 miles. And I was researching listening to podcasts, like doing all the things and trying to run easier and do some like harder runs.

Chris Detzel: Yep.

Kendall Rose: I think there was some strategy behind it, but it was still very like self-made and crazy progressive, but. I went out really hot and I was like, oh, dear God, I hope I hold onto this.

Chris Detzel: Exactly.

Kendall Rose: It was a really like beautiful day. I, like it was, cold, so quite literally a beautiful day. But also I think it was, I had just tons of friends 'cause I was in college and that were stationed like all around. So I just had to make it like another three miles to Connor, another three miles to rj, another three, and it was really fun.

So yes, that was my first half marathon experience.

Chris Detzel: That's pretty awesome. I like it. And you've done better than most, right? So I think that's the opportunity there. My, so yeah you've, you ran [00:07:00] this half marathon actually pretty well. I know you said it was crazy about the train and stuff, and maybe 50 miles is a little too much for a half marathon.

You were well prepared.

Kendall Rose: Yes. Yeah. Yes. Again, I think I, that semester two, I think I had two classes left, so I would, I just had all the time in the world, not, not a luxury that I have today. But yeah, so I was definitely well trained for it and I'll, shout out my friend Annabeth was a fun accountability buddy.

I, I just, we had a photo album and I just shared update videos. She's doing her first marathon here soon.

Chris Detzel: Oh, nice.

Kendall Rose: Yeah, so it's been fun. I felt like I wasn't really alone during all of that, but it was also fun to. I do it myself. Like I, I have paid for coaching for all of my marathons and everything since, and I will continue to do but but I think it was very empowering to have that, that in that time.

Chris Detzel: That's pretty cool. And so that inspired you to do more and go do the marathon?

Kendall Rose: Yes. Yeah. Oh yeah. You come off of a race that, and that went [00:08:00] really well and and went a little bit more naturally. And I think I had done a couple 14 mile long run, so it was very much oh, I've, I'm already up to 14, might as well keep going.

So took a couple weeks off for the holidays and all that, and then moved to Frisco. I live in uptown now, but I've, I was living in the suburbs closer to work when I first started working. And I got integrated with the Frisco Running Club. So that's where I actually met my coach Ruth back then.

And yeah, I pretty much forced myself to go to all of their runs too. 'cause I knew. If I stopped, if I didn't go to one run during the week that, I don't know, I might convince myself not to show up the next time just from social anxiety or something. So I forced myself up to show up to everything for the first few weeks.

And that was where my first like running community, like really formed in Frisco.

Chris Detzel: I like that because, community is so key to to running. And for me, and I know for a lot of other people it helps push it, push you, especially because you were new to [00:09:00] marathons.

And so now you get to run with people to do those really long runs. And I assume that you learned a lot, for me and Yes. I learned what to wear, what not to wear, gels, nutrition, all kinds of things. It sounds like you were smart about some of that stuff anyways, just 'cause you're doing some research, but you just learn so much from the community,

Kendall Rose: oh yes, a hundred percent. It definitely makes it a lot easier to show up every day when you have, a social aspect and showing up at a track, early in the morning. It's nice to have other people there too, even if you don't do the same thing. But yeah, it's doing the long runs that, those take quite a while.

So it's nice to have some company on those and definitely the experience from the races, just the, don't just the advice race strategy and nutrition and horror stories and things like that. It's very beneficial. But I think for me, like I always was pretty shy and I know myself well.

So that's why I forced myself to go every day. 'cause I just knew that I didn't show up Wednesday. 'cause I [00:10:00] was a little bit nervous or tired that next week on Monday I could give myself the same excuse. Yeah. So I needed to force myself to make friends really fast so that I would keep showing up.

Chris Detzel: That's awesome. I think that, there's so much to learn from the community thing and I like how you force yourself to do it and make yourself get up every day and 'cause look, it's so easy to not do it. It's I'm feeling a little sore today, or I don't really feel like hanging, getting up this early.

Or like you said, you had a little bit of anxiety maybe just being with a bunch of people 'cause you were shy or something at first. And it's hard. It's, you could be a super outgoing person and you go to a new community and now you know Noah, they know every, they know each other and everything else.

And so trying to fit in. Yeah, it's really difficult at first,

Kendall Rose: yes.

Chris Detzel: And it takes a while.

Kendall Rose: It definitely does.

Chris Detzel: Love that. And so you started training for this, so you're smart enough to get a coach, but then you also started training with Frisco Running Club.

Tell me about that.

Kendall Rose: Yeah.

I think, so I was running with Frisco, the Frisco running club for a while, and I met Ruth. [00:11:00] Through Ruth Atkinson is, was my coach and is my coach, and she works with, she was under her McCurdy trained if you're familiar with them. But I actually worked with a different coach at first that I had met Nikki through this club for my first marathon and Nikki's insanely fast.

And that was like kind my first coaching experience and training for Irving. So I ran Irving 2022. That was in April. It was hot. It was, I honestly the training is a blur to me. I just remember getting integrated with this group and I remember really enjoying the runs and like loving the people that I was seeing.

And it felt super easy to show up every day. Like at 5:00 AM very consistently everything just is blending together, my memory, but man, Irving was my nightmare. Like first marathon thought I would never do it again. Kind of race. It was hot. I had consumed like no electrolytes went out way too hot, way overconfident worked in the half marathon, did not work in the marathon.

Lot different. And the Irving race is the half marathon loop twice. So as I was like approaching the half, [00:12:00] I remember thinking, oh, it's right there. I could leave right now. And it was a lot of stop walk for 10 seconds, feel guilty, start running still too fast. And so I really didn't slow down that much because I didn't walk for very long.

And then I would just go fast again. It was really painful. But I survived. I crossed the finish line and I was like, never again. And somehow I ended up back here again. No I have some thoughts on that, but that was my first,

Chris Detzel: do you remember your first marathon time? Do you remember that?

Kendall Rose: Yes.

It was 3 36. Yep.

Chris Detzel: It's pretty good. Yes. For a bad marathon.

Kendall Rose: No. Yeah, it was still pretty good. But I went out hot at a seven 15 pace for the first half and then blew up. Fair

Chris Detzel: enough.

Kendall Rose: So it's still a very positive split race, but because I went so fast the beginning I think I made up some time, which is not what I recommend ever again, but survived it.

No, I

Chris Detzel: think it's interesting when you see that because look, I've run half marathons, whatever, and still did it fairly decent, but it's just, when you [00:13:00] go back to that memory, it is probably the worst feeling I've ever had, sometimes. And it's like the last thing I wanna feel is just extremely bad at the end.

Yes. I remember my first marathon. Was it my first, my second? I dunno. First leave, no, my second marathon. First I didn't pay. And then. I ran I was thinking I was gonna get three 20 and one. I didn't, 'cause it was really hot that day. And plus I just started out too hard. And the first half was like a one 40 and the next half was a two 20.

Yeah. Or something like that still happens, yeah. So you decided instead then you were gonna do another marathon at some point. What kind of, during that time you felt like crud, I'm sure. And what kind of got you back into it and thinking about it just right afterwards. Okay, I'm gonna do this again.

I'm gonna cover attention or no?

Kendall Rose: Yeah. It's funny, there's always a, like a specific reason, and I always tell people this. I say don't start training for something unless you have this, like strong internal feeling that you wanna go race someday. Like you need to have something to look towards.

But

Chris Detzel: [00:14:00] yeah.

Kendall Rose: Stopped running, like really just stopped and was going back to like studio fitness classes for a little bit occasional run. But I stopped training for probably a couple months and then an email came out from work because I, my company that I work, my day job we participate in was called the Corporate Challenge in the Plano Richardson area.

And I had at one point signed up for the 5K and they sent out an email to confirm like all the timed runners and like their time that they estimated for themselves. Yeah. And it was like visible to everybody. And my name was at the top with like my ambitious 5K time and I was like, oh God, like I have to do that now.

And so I had asked Nikki who was coaching me at the time, if she could help me get in a little bit better shape. And it's like summertime or approaching summertime now. If she could help me get in shape for this 5K in three weeks and I was able to survive it. I'll tell you that five KI do it every single year and it is [00:15:00] miserable every single time.

'cause it's in August, super hot, the second mile is this like slow incline over by UTD? But anyway, yes. Very different kind of pain. Like I, I much prefer the long stuff but I survived it. And then I don't know, I don't remember exactly what happened. I think I'd been running with Ruth quite a bit at the time, more casually.

And Ruth is a very, I would, she was a lot more conservative and style than I think Nikki was. Love Nikki. But I think their styles were just like different. And Ruth was very, we always ran truly easy when every time I went with her, she actually kept us accountable to that truly easy pace. And I don't know, I just, I was talking to her, she was coaching people and I decided to give it a try.

And I, this was, and leaving summer, entering fall of 2022. I had decided to run Houston 2023 in January. This was like a block of just conservative. I was so determined not to burn out. I was so petrified of like how I felt during Irving that I was [00:16:00] not going to be doing any real breaking like that in Houston.

And it was a, that ended up being my first bq. I ran at the time, it was three 30 was the cutoff, and I ran a 3 22 that day. Same thing, that train block just is starting to just blur in my memory, but Ruth really knocked me down on my easy runs. Like she was really on me about slowing down.

And my hard quality sessions I think were a ramp up. We really didn't. I always had a, a. I've always pushed it a little bit more on Track Tuesday, but she really forced me to keep it together. And as the training block progressed, my fitness really did start to show up, but I still showed up to Houston, terrified.

I just did not wanna experience what I experienced at Irving again. I ran a, I ran the race plan, like to a t and it was

Chris Detzel: nice

Kendall Rose: progressive or sorry, a negative split marathon, fueled this time. Lots of electrolytes, like I learned a lot during that training block. And it all just came together on race day that [00:17:00] time.

Chris Detzel: So that was the one the. That was the 3 22 or that was the

Kendall Rose: Yes. Yes. Okay. That was the truth. 3 22.

Chris Detzel: Yeah.

Kendall Rose: Yep.

Chris Detzel: Houston's a good course in general, right? Its flat and for the most part, generally pretty good. It gets warmer Yeah. During the day. But look, I've never run the full, my wife runs those, quite a bit.

Done Houston several times and I'll just go and do the half at Houston and I love it. A couple years ago I ran it. I'm gonna go back every year after starting me even this next year, but it's one of my favorites, it's a great course. It's, I would say that it's not that close, but, fairly close to where you can just kinda drive down and just stay the night and not, so That's pretty awesome. So then did you go to Boston? It was the next year, right? Because yes, you wouldn't do it that, okay.

Kendall Rose: Yes, and I didn't run a marathon in between. I ran the Dallas half later, like December of 2023. But then I ran Boston 2024, so that was a long wait 'cause it was, like almost a year and a half.

So a lot of time to, of like anticipation. Dallas 2023 was [00:18:00] cold that year, so I had, I ped my half then. And then, yeah, Boston was a, I would say like I was super excited and jazzed about Boston, but I was planning to, a lot of people encouraged me to fun run it right to enjoy the experience and not race it, but I was still building fitness right during that whole block.

I think at that point I had been definitely more consistent. And after Houston I was excited and maintained my base throughout the year and then trained for that pass. I think that block, I just remember being like the whole time it was hard to get myself motivated sometimes.

'cause I wasn't going after a PR or anything. But I could tell that I had PR potential. So I don't know. It was a, it was kinda a weird training block, but Boston was, wonderful. I'm sure, I know you've talked about this, that race quite a bit on, on this podcast and it's it's unreal.

An unreal experience for sure. Yeah. Yeah.

Chris Detzel: I think it's fine for you to talk about how unreal it was and how awesome it was. So you didn't even tell us how you did [00:19:00] even, you were super shit. People wanna know how you did. Times are important. I know. We don't wanna think that sometimes, but they are, yep. And you're not going out there in general, maybe not this one, Uhhuh, but in general, your goal is to run fast dirt than you did before.

And it sounds I don't know what you did at Boston. Tell me about Boston. How'd the race go? Yeah. Tell me what you did. That's a huge race. Yes. Talk about it.

Kendall Rose: It's a, it's a great, it's a i'll, and I'll happily talk about it. It was I am a stress ball when it comes to travel.

That was, I managed to convince a bunch of friends super last minute to come and we made a girls trip out of it. And so we had Boston and then we went to Cape Cod Nantucket for a few days afterwards. But I'll say I love my friends. I'm not doing that again, though, like that was traveling with, I had six personalities with me.

And then there was my parents, we had a, an Airbnb over in like the Newton area, which was walking distance like a mile and a half-ish, I think from the course for them. But for me, I was so [00:20:00] panicked, like not being close to the, where the buses pick up and all that and car bloating and stuff with all of them around and trying to get eat places with seven people was challenging.

But I love them. They were all there for me and were such great spectators worked so hard to get to multiple points of the course, my parents do. But yeah I just remember showing up to the start, like I just could not sleep the night before. I was just so panicked that somehow I wouldn't get to the buses and it was perfectly fine of course the next morning, but.

Of

Chris Detzel: course,

Kendall Rose: It's such a long morning getting to the buses, waiting, like taking the bus ride, waiting in Athlete's Village and then starting at 10 30 to 11:00 AM ish, or on average for people. And it was hot. Like I was standing there like with the sun beaming down on my shoulders and I just felt tired from the whole morning.

And I had also had, I had sprained my ankle I think like maybe around the summer of 2023 playing soccer. So I had I gone to PT and healed that and I was fine for the Dallas half, but [00:21:00] I, it did start to create some problems and come back during my Boston block and all that downhill in Boston, like at the beginning.

Just all that impact. It surfaced a lot earlier than it had in some of my long runs. And then I. Changed things. I wore different socks than I usually do, and my, I had the worst blister on the same foot, so it was like I could tell pretty early in the race that I was feeling fatigued and it, I just I decided very early just to let the miles come to me in a way.

I didn't force any of the race plan, but man, by like mile 18 or 19, it was just like every time my foot hit the ground, it just was pain. That was not fun, but the spectators, I swear I didn't go like more than 30 seconds without people. Present and probably more than like a couple minutes by like huge crowds.

It's just unreal. Spectators wise. What is it? The scream tunnels, exactly. It's, you can tell that's where you're at in the race. Everything that, that they [00:22:00] say about Boston it's so true. It was just like an unreal experience. So that was, I think you hear all of the different emotion of the whole travel experience and race experience.

For me that was like, that was a race that I crossed the finish line. And when I heard the guy say to me like, congratulations, you're a Boston marathoner, I just broke down immediately because it was just this overwhelming fatigue and stress and frustration and pain and like excitement holy crap.

I qualified 14, 15 months ago and I just crossed the finish line and it was just a very emotional day for me. That was Boston. I love that. It's awesome. Yep.

Chris Detzel: I finished Boston and very emotional time, which it is for most people, so congratulations. It's really awesome.

Kendall Rose: Thank you.

Chris Detzel: And doing this is this, so that was 2024, where now I'm 20, 25.

So it's wasn't all that long ago. What have you been doing since?

Kendall Rose: Yeah. I, after I [00:23:00] finished Boston I had some personal stuff going on and so I was in a emotional state and I really just dove right back into training again a little early probably. But I signed up for CIM of 2024.

Yeah, so December of that year probably. By June. So April to June, I sat on it for a minute, but I signed up for CIM in probably June and had another, jumped into another training block. During that time. I had also, there's some crossover and I think like stories for today, but my, I got my certified like personal trainer.

I'm a certified personal trainer, and I got that certification shortly after Boston. I had been working on it since I don't know, I had first paid for the course in I think September of 20, 23 and then started working on it and was just really enjoying the content. But took a little bit of a break during my like Boston block and had to pay for an extension.

But I finally finished the course [00:24:00] and took my test and got my certification. Then I was like, what am I doing with this? I had like impulsively purchased it out of let's like desire to learn how. Strength train for running. I just had been like, I don't even know. It's a whole, it's a whole, I think just me babbling about what the heck was going on in my brain at the time.

But I just one day decided to purchase, a $900 course and finally finished it and sat on. What I wanted to do with that for a while. Then I came across, so I guess we'll pause. Like I went into a marathon training block. We gotta talk about that. That looks more the same. And that's when I trained for CIM and all that.

But during, like outside of that running stuff, like during the second half of 2024, I had. Started this club in Dallas, in uptown area called Forever Athletes Sporting Club. It originated in Austin, Texas. And I they basically, like the whole concept of this club is it's intended for those who, were involved in team [00:25:00] sports at some, in some capacity in their life in the past, whether that be soccer, football, volleyball, baseball, whatever.

And we're used to having, regular practices where you do speed and agility drills and have this camaraderie with your team. And so that's like what the workouts were. It was like speed and agility drills. Usually something with a ball involved, right? Like a football, a volleyball, soccer ball.

So it was really fun. It was just like a super social workout on a Friday morning, you did some cones, ladders, whatever, and then caught a football from someone that was waiting in line. So it just got you like talking and really just like playing like games like on a Friday morning with your friends.

So that was a. Fun, creative venture. It was how I, Corey the guy who started in Austin, who allowed me to extend his brand in Dallas he wrote the workouts and stuff, but I got to like practice, like demoing things a little bit, which I didn't get to do in my online personal trainer certification.

So that was fun. But at the same [00:26:00] time, so a lot of things were just happening in 2024. I was hoping a couple friends with the running stuff casually, and I think this is the coaching intro, right? And pretty common story for people probably. You run, you get faster, you nerd out about how you get faster, you buy some books and help some friends.

And then I helped one of my good friends, Matt, he also ended up running CIM and and helped him see a major PR at that race. And it was yeah, he prd by granted his first marathon was like. Just doing it for the first time. But, he really raced CIM and trained to race it, and he prd by 47 minutes.

So it, that was like, I was so excited about my performance. I had an 18 minute PR that day, but getting to be like a part of his training, the whole block and checking my phone immediately to see where he was at the finish line was so fun and exciting. He was probably one of the people that really encouraged me to start offering this more and I refused to accept a dime from him to this day because he.

Pushed me to go be brave [00:27:00] and tell people that I would love to help 'em. And so yeah, so CIM was like this a great race for me, but it was also a time where I built a lot of confidence and I got my two a week later, so many things going on this year. I had seen that the RRCA was offering an in-person two day certification course in partnership with the Dallas Marathon.

And I was like, what? Perfect way to round out the year. And we were just in a conference room for two days nerding out about running. I felt better having some like actual like course around this, not just my own reading and whatnot. And we did some fun like interactive exercises where we built plans together and all this stuff.

And so yeah I mean I finished CIMI had helped a friend do really great. I got my certification and I. I finally felt like at the end of 2024, with all of that happening like that, I could enter the coaching space a little bit on the side.

Chris Detzel: Love it. I think that it's a great story and [00:28:00] look, you got certified in this, then you took the test that everybody takes to get certified for running.

And it's legit. Like you've had a background, you've done it, and that's really awesome. I have been looking for, it's funny because I've interviewed a lot of coaches on here. And from what I remember men, and I'm like, is there any women coaches out there in Dallas? Because, I think that's another treating thing for me was to interview you, was, Hey, there's more women coaches out there, but we just don't know.

I don't know all who they are. So I was really excited to, to interview you and hear your story and. 'cause we have a lot of women on the podcast. And and a lot of their coaches are guys and everything else and it's fine. But, let's get the women coaches out there, as well.

And so that's pretty cool. How many people are you coaching right now?

Kendall Rose: Yeah. I have eight right now, which is fun. And they're all over, most of them are not in Dallas, I think.

Chris Detzel: Oh wow.

Kendall Rose: I think maybe two are in Dallas. I've got San Antonio, Houston, Georgia, [00:29:00] Tennessee. It's been like, it's been pretty like referral based of started with friends and now I have a client that say referral from a different client that found me on Instagram.

So those, that stuff motivated me to get a weaver set up and like my payment stuff all sorted out because, yeah, they're total strangers now. That's super cool. But yeah, if you ever wanna talk to another female coach, like Ruth Atkinson, my coach, she is amazing. She was a teacher, like a music teacher and did coaching on the side.

But now she's a full-time coach and she just had her first baby and is navigating being a new parent and runner and coach. And she's got a great story too. And she's awesome.

Chris Detzel: Yeah. You'll have to gimme your information after this. It'd be awesome. So how'd you become a CIM ambassador? What does that look like and what does that mean?

Kendall Rose: Yes. I, so again, this all kind of runs together in 2024 because I had just run, CIM was super jazzed about the race. I loved the course. I had such a great day. I ran a 3 0 4 51 that [00:30:00] day. Yeah, it was an awesome day. I can talk for days about, about that particular race, but let's do it.

Chris Detzel: Let's talk about the race. Yes. And then talk about the ambassador. I like that. Got

Kendall Rose: it. Yeah, so I would say this was a training block that after I told you Boston, I just felt I don't even have a word for it. Like during my training block, but CIMI got really locked in, and I had my roommate was also training for it.

My Matt was training for it. And so we had this hurt message about the race, which I think already added some like excitement because we weren't doing it really alone. I was living in the suburbs because I have moved every year, but I'm back in uptown now. But anyways, I. It was just a training block that I think everything clicked and that I think if you've run more than one race, I would, I think that some people can probably relate to that.

I didn't, wasn't really changing much. I was deploying a lot of the strategies I learned in other races and other training blocks. But I would say it was like the training block of loops because I just didn't, CIM has hills and I don't, we don't have a lot of [00:31:00] hills here, but I had a good two or three mile loop option from my apartment.

And by long runs, like most of them, I wasn't even like driving over to White Rock or anything. I was just putting nutrition in like the back of my car and I'd go run out and back for a six mile warmup or something. And then I, it was just like the marathon block of loops on long run. So I'd have a two mile on, one mile off, three mile on, one mile off type workout like week over week that my coach was giving me.

I would just run the loop and then do an out and back cool down and just do that again. And that loop had just enough elevation that over the course of the long run I had gotten, by the end of the training block, I had accumulated enough that there was like the elevation gain and loss, that there wasn't CIMI was able to get that in my small loop just doing it over and over again, if that makes sense.

So that is what I remember from that training block was just running around that in circles around that space. But [00:32:00] everything just clicked. I could feel my fitness really showing up in those later workouts and that was a really exciting feeling. I. I think I, the more you race, the more you learn about your body, the more you're able to tell is this the right effort?

I think I just had a lot more awareness walking into that race and had my carload strategy ready to go. And the race was cool. I get started I think maybe in the upper forties and ended like mid fifties or so. So perfect. Perfect in my world. And yeah, I ran the race exactly to plan.

I've got like a whole long thing that I've typed out on my reflections of that race. But main idea with CIM is the first half is like rolling hills. Second half is pretty flat down, be conservative on the first half so you can take advantage of the second half. And that's pretty much what I did.

There was like this insane fog for six miles or so that morning. Like it was just, trees and tons of people around me and just this fog where you couldn't see that far ahead. And I just feel like those miles flew [00:33:00] by like the hills I didn't even see coming really. I fell into a pace group by accident for a little bit.

It was a really awesome experience. And I think partially it was the race, but partially it was just things coming together too.

Chris Detzel: Let me, that sounds like an amazing race, but also amazing training block. So it sounds like you didn't really. Run with the community of people you just ran on your own in this particular block?

Kendall Rose: Yes. Yeah, it, I was, I have had a reason to move like every year, but I had moved back to the suburbs at the time to be closer to work and yeah, it was definitely more solo training yeah I really didn't have a lot of social runs that time around but yes I moved back to Dallas like shortly after, like end of December.

So since then I, I've been like on, in pursuit of community, but at the time I was on my own.

Chris Detzel: Yeah, white Rock running co-op is a great one, but there's lots of really fast wind about your speed and or a little bit faster, Pegasus and also the slots that are right there close to some of the slots.

But I mean there's really a lot of [00:34:00] great, guys too, but I'm just saying it's insane how many men and women are running on here. Three. Yep. Especially in those groups. That Coop Kind has some of those, but it's, I wouldn't say it's a blended group, but we do get, we partner quite a bit together.

Yeah. Like last, this last weekend, it was pretty much White Rock running co-op and Pegasus, and the point is that there's just, if you care to join them, or I don't know if you have or know 'em yet, it's a great group of people. Yeah. And then that's huge, right? So

Kendall Rose: Yes. I've fallen into Pegasus more in the last few months, which has been amazing for my training.

So I actually a good point is to go to talk about the CIM ambassador thing for a second. I had, when I was at that RRCA course right after CIM, I had met someone from Chicago that did the ambassador program for CIM that year. And we were talking about CIM because we both just ran it.

And he was like, oh, if you loved it so much and you're gonna do it again, you should totally apply for the ambassador program. He told me a little bit about it and I'm fresh energy, like just had the best experience and don't really have anything on the [00:35:00] calendar yet. But I ran at 3 0 4 51. I don't, if you can guess what my goal is this year it's to break three, I decided to sign up again and I did apply for the ambassador program as soon as the link came out to apply. I had all of this excitement for it. But I actually met Mon as well, and so we've been training a lot together for CIM, which has been really fun. So that,

Chris Detzel: so mon and loving.

Kendall Rose: Yep.

Chris Detzel: Okay. Yeah.

Kendall Rose: Yeah, so I met him at that course as well and then I started joining those Pegasus runs and that's where I saw him again. And we've talked about that since.

Chris Detzel: So you already looked at, so that's awesome.

Kendall Rose: Yeah. End of 2024 was just a lot of like good things to set me up for this year.

Chris Detzel: I think.

That's awesome. Now you've got a community and do you think you'll stay in Dallas for. Kinda where you're at in that area quite a bit or for a while?

Kendall Rose: Yes. I don't, I definitely don't I don't have any reason to leave DFW in general anytime soon that I can foresee. But yes, I am tired of moving every year, so I am gonna be keeping [00:36:00] my tush in uptown for as long as I can help it even, yeah.

That, that's the plan.

Chris Detzel: That's pretty awesome. What do you do for work? I didn't ask, what's your main kind of thing?

Kendall Rose: My work, I work in supply chain for a large CPG company, so got a typical nine to five corporate job. Yeah. And it's a hybrid schedule, which has been pretty forgiving for my running stuff.

So some weeks when they need me in there a little bit more are always a little inconvenient for my running, but but

Chris Detzel: guys, I can't do that. I've gotta go run

Kendall Rose: Exactly.

Chris Detzel: Cool.

Kendall Rose: Everything revolves around my running schedule. No but yeah, it's the hybrid world has been very nice for running for sure.

Chris Detzel: That's awesome. And what are you doing as an ambassador? What does that mean? Like I'm curious 'cause I don't know, like you're just posting Yeah. By the way, a lot of folks from the slots this year are going to ccia to hit Yes. Really fast times. You knew that,

Kendall Rose: that's what I've heard. They're definitely a step ahead in terms of pace for me, but I love seeing the fly by me.

But yes I've seen that. The idea, interestingly enough for the ambassador program is the [00:37:00] race builds up so fast that it's not even really to encourage people to sign up because by the time we start having ambassador duties, it's already sold out. But I think the idea behind the program is just to create community around the race in your local area.

So we're all spread out around the country. I know there's someone in Houston as well this year, but yeah, we have to, we just have to set up one event in person. And I pretty much just hijacked a Pegasus run and said, if you're running CIM, come to this. Did this long run and meet other people that are running CIM this year.

'cause I started reaching out to tons of different run clubs and it seemed like the slots were primarily the people running CIM. There were a couple in Pegasus a couple in raised track club. Yeah, it was hard to find 'em all. But we just, it, the idea was just to help people meet at least once and then I have to post about it on my social media five times then that's really it.

But then the perks are, I got and this is all our website, but like I got like a free entry for it and then I get, it's not free entries for other people, but I had [00:38:00] five of the blue entries, which is like the non-refundable, non-transferable one available to give out. So especially for the, because it was sold out, I did end up giving all five away, but I was able to give two away to a couple folks that came out to that run that day, that run with the loss, I think in Pegasus as well.

So I think

Chris Detzel: you'll do it again. I think you'll do it again.

Kendall Rose: Maybe I plan to run Berlin next year. I don't think I'm gonna run CIM next year, so maybe another year, but there's probably an open position for that up this next year.

Chris Detzel: Okay, cool. Cool. What's, so this year is just mainly training for the rest of the year to CIM.

Is that really the goal?

Kendall Rose: Yes. Pretty much. Doing a 10 K in a couple weeks just to kind of fitness test. So

Chris Detzel: yeah,

Kendall Rose: I've actually never done a 10 k like race ones. Yeah. So a little nervous about it. Five table? Yeah. Yeah, it's yeah,

Chris Detzel: it's K's a sprint and then yeah, 10 K is the exact same thing as a [00:39:00] 5K it seems, but it's even harder 'cause you feel like this pretty, so it's rough.

So what's funny is I ran my fa so I, and then people don't, some people don't like to count it. I count it. So I ran this downhill. Half marathon this last weekend Uhhuh over, it's a Revel race hot wood, whatever, in Utah. It was literally 3000 feet of down and kick your butt. And at PR and I got a, one of my best prs.

Both are in three different kind of things, the half marathon, 5K and the 10 k. So it's because it's happen. Yeah. Now it beat me up quite a bit, and yeah, five, I was ready. Mile five. I was like, okay, I'm already feeling it. I'm not sure I'm gonna get through this. But, something that and I wanna ask you is, 'cause I'm very interested, it is, it's rare to find a race for me like that, that I have it all put together.

But this race particular, I did it two years ago and PR then, but I knew exactly what I wanted to do because, when I first started and I wanna hear a story like this or does this ever [00:40:00] happen, especially in the marathon, because it's a lot harder to do this. And I've heard other marathoners.

Kind of very strategically know exactly what they're gonna do. And so I had this all planned out in mile, so the first year I ran mile one and two, it started downhill, but I didn't wanna kill my quads. And so I, and I didn't even know, I ne I never even ran it and I wasn't even trying to pr or thinking about it.

But I started off a little slow. So I started at 7 15, 7 minutes, then 6 45, and then I started going a lot faster, down, the mountain. And this year though, I said, I wanna hit a 1 25 'cause it lasts. If it's two years ago, I hit a 1 28. And so I was like, the way I'm gonna do it is I've gotta go faster the first two miles, right?

'cause a lot faster. And then when I'm going down, from mile three or four to mile 10 ish. I've gotta just really push hard, because I knew my 10, 11 or 11, 12 and 13 it [00:41:00] just, it's, there's no hills really. Maybe slight, but then it's just it trails off, right? Like it's no longer downhill at all.

But it feels like an uphill for three miles. It's not, but I knew I was gonna be dying then, but I knew I was gonna be slower too. And so I did, I executed very well. If the first three miles, I hit about two miles, I hit six 30 eights and I hit six. Then I went down to six oh eights, then six oh eights, six oh nines, and then six fifteens.

Six seventeens, never ran so fast in my life, especially the six oh eights. And, but then, the last three miles were 7 15, 7 15, 7 or 7 10, 7 10, 7, 11 or so, which I knew which paid off. Usually people don't do that because, they wanna, I wanna say bank time, but, I don't know if that's really a thing.

Maybe it is. The point is that I executed exactly the way I wanted and knew that, if I were to. Do that. I had an opportunity to get closer to that. 1 25 didn't hit 25. Has there been a race like that? It sounds like there might have been during the c Im last year.

Kendall Rose: Yes. Yes. No, what I definitely relate to that and I feel like I had a pretty, my [00:42:00] coach always gives me a good race plan for every race.

But Houston and NCIM were both my like true like race marathons I would say. And CIM also nicely has a very interactive, like full course view on their website. So you can go in and they have notes about what's worked well for runners in the past. I studied that thing like no other, but, and so did my coach.

But yeah I mean if I'm, I'd have to like reference my notes to know exactly what I had done. But I remember the first half generally is more rolling hills, but I know that the first few miles are a little more, maybe three to one to six-ish are more forgiving of those hills and then six to 10.

There's, they're more steep or more plentiful. So I actually planned to still go out conservative on the, that first stretch and then, but a little bit faster than what I would do, like for six through 10 ish. And then. That's pretty much exactly what I did in that, like that wonderful [00:43:00] like fog that I was describing happened during that like hillier section where I just fell into a pace group.

And I'd like to say, I'd tell people if you were cheering for me, you would not have seen me. 'cause I was just in the middle of this gigantic pack of a lot of men and like you could not see me. I was just like hiding in there. And so I just really didn't see them coming. But I pretty much ran exactly as intended.

The first mile has quite a bit of downhill, so I knew it was gonna be a little bit faster as well. Which you don't wanna go out hot in any race, but like my coach and I agreed, just give yourself some grace on that mile. And then cool at Kendall over the 5K versus 5K versus 10 K the goal was, was really to show up to the half feeling like ready to race.

Like after that there's a lot of flat down. And I did make a. Choice. When I got to the halfway point, I could tell I was feeling good and I could tell I was, I had an A goal and a beagle, and I could tell that I was on track for my a goal, which was sub 3 0 5. But I thought [00:44:00] is sub three possible today?

And I'm like thinking what? What does that second half look like? Yeah. And I knew I'd have to do six forties for the rest of the race. And I also knew that I had done so many two mile on, one mile off, three mile on one mile off workouts where I did that six 40, which was more like a threshold.

And then a, I could tell my fitness was showing up at that time because I was recovering at like a low sevens, so I was still recovering quite fast. So I made an intentional decision at that point to test it. I said, give yourself two miles to see if you got it today and you can still recover. It'll be fine.

We're not gonna blow up today. We did not blow up, but I could tell. After those two miles that I was not gonna be able to sustain that. And I would say that choice did make the rest of the race much more challenging than it maybe needed to be. And I remember like at one point high fiving a woman, like maybe around mile 15 or so, and it was [00:45:00] 100% for me.

'cause I was like, I need this help. And I ended up running with her for a few miles and yeah, the second half of the race was pretty much just let go within reason. And it was less let go when it was like, it was absolutely, hang on. I had, I know by the end of the race I had no turnover left in my legs, but I didn't ever doubt that I could get my time at that point.

So the only rule I broke was going for that faster, like those two miles right after the half. Otherwise I like executed the plan entirely.

Chris Detzel: I like that approach. To be honest because, I think that. Sometimes you have to take a chance. Look, running the 3 0 4 was already kind of way past your pr, but yes, I think ev if you don't take that chance, you don't know.

And you didn't completely blow up and say I'm gonna just do the mile three. 'cause that's probably when you were to blow up. If you were to run those five, 10, whatever, 15. Faster over time, that mile. But I think I love that. If you don't take a chance, you don't get it.

I mean it's, I hear a lot of people [00:46:00] say, I wanna hit under a three hour and they'll hit two 40 something. I'm like, geez, you bus too much. Like really pushed it somewhere, because that's a lot faster than just under a three hour, so you have to be aggressive, I think sometimes.

Yes. To really, and make, maybe that's at mile 15, you're like, dang man, I'm feeling really good. I'm gonna Yep. Speed it up. I was talking to this one woman what's her name, Mimi. Do you know her name? Samantha is, she's one of the runners here. Dallas. I know of her. I know she's

Kendall Rose: crazy fast.

Yep.

Chris Detzel: She runs two 30 fours or threes or something like that. And she like, she, I remember one time her saying something like, I was at mile 15, 16 or whatever, and then I started pushing really hard from there. And I always thought let me like. How do you do that? That's whenever your best miles are, or for her, for somebody like her is her best miles are 15 or 16 through 26.

Or, and that to me is astounding. But to me that, even running this pho race, I did look, I'm a marathoner [00:47:00] anymore, but, like it made more sense. It's okay, she has a plan, she has her coach or whatever is talking to her this whole time. And so you're very, it sounds like exactly what happened to you, you're very strategic about, 'cause your coach has helped you get through some of this, and say, this is what you need to mile one up through six and it's seven or whatever, and that kind of stuff.

If you have it, then hey, let go. Or let's be conservative here and there. Look, I think that works and I think that's smart and and I love that, I, there's something with that, with some of these faster voters like yourself and even faster than you. There's execution throughout the race, right?

And not to say you won't have a bad race at times, but if you follow the plan, first of all, you do the training, but if you do the training plan, which people like, you will, then good things really happen when you strategically stay with that 26.2 plan, whatever that plan is. It's stuff Interesting.

Yeah. It's intriguing to me.

Kendall Rose: Yeah. Yeah. And I think it just takes, trial, it is trial and error a little bit too, and it just takes more racing.

Chris Detzel: Yeah. I

Kendall Rose: don't love to race that often. I know some people that do [00:48:00] half marathons like all the time but I've got the blow up experience.

I've got Houston was a very conservative race, but it was one that I left thinking like maybe there was a little more that I could have done. Boston was fun, but I would, I definitely didn't like really race that once, like Dallas, half I remember was a big pr but it was a I was definitely like getting blurry vision at the end of that race too.

I have, feel like I had experienced a, a few he, I'm gonna say experiences again, but I feel like I had gotten to have like different things happen and effort end the spectrum that I felt pretty confident making a decision in the race. And same thing happened in workouts, right? Like we simulate that a lot and in the workouts themselves.

And it's funny venturing into the coaching space now because some of it is very much the science, right? Of building, building faster runners, and some of it is being sneaky about helping them through the art of it, right? And learning how someone operates and writing a workout, knowing like what will make [00:49:00] them feel like successful or challenging, something that, so that they experienced that before a race.

I think that's like super fun and sometimes I'm like. Ruth, what did you do here? I get done with a workout and I'm like, what were you trying to sneak in there? I like, I know that I'm a runner, that I like to feel, I like to hit my pacer faster in a workout. And so Ruth, I know she does this, she writes them a little bit slower because she wants me to run a specific pace and anyways, so I, but I think to be able to make those choices in a race, I think you just takes it going super wrong and it going really well to know like how your body feels and to be confident in the choice.

And sometimes it's,

Chris Detzel: what do you think about so one of the things that I used to do is half marathons in the summer and it's just too hot to do half marathons here in Dallas in the summer to me, and so I quit doing that the last couple years. And this year I ran a lot of five Ks to kinda keep that speed and I did a lot of, like [00:50:00] a slow mileage throughout this year. But I did a lot more, so I was running 35 to 40 miles a week on a consistent basis for the last probably seven months. But then I kinda started doing a lot more five Ks throughout the summer to get some of that speed. I went to the track zone and did some, the speed work there, but I've been running for a long time, so I know my body in it because, if I do too much ski my, my Achilles start to hurt, it's, I'm older, I'm not a, 25-year-old runner anymore, or even 40-year-old runner anymore. So I have to kind, be careful and I think for me, that turned out really well. And so I believe in, I like race day kind of experience to get used to that, but sometimes too much racing.

If I'm racing half marathon, I don't need to do a bunch of half marathons right before my half marathon, and I don't know what you're thinking is around that. I know you, you said you don't like to do a lot of racism stuff. I've I recommend not necessarily a lot of races, doing some races before.

So you know what race day experience, because a lot of times you go out too fast or you don't know. 'cause you get with the hype, you with Boston [00:51:00] man, you get the hype or you go to New York. C Im, people are just starting off fast, and so if you don't have that experience, sometimes you just don't think about it and you're just going out and all of a sudden you're running 30 seconds too fast for your first two miles, and so that could hurt you. I dunno if you had any thoughts around that, but that was my kind of experience. Yeah

Kendall Rose: no, I think it's great to do it. I just personally don't like love to like race all the time. But I know we're encouraging a lot of the, not your average run club, like the training program folks to do the October Fest 10 K next weekend.

Which is the one I'm doing as well. And yeah, I think same thing. I don't like racing a half in the heat and sue me, I like, I don't enjoy it. I don't really wanna be miserable. It might make me better. Sure. I don't really wanna do it though, so one day I'll do another one. But yeah, I think it, it is absolutely good for you.

I've done, a few five Ks as well recently, but yeah, I think it's good for people to experience that. I tell people if you haven't blown up yet, maybe you could go try blowing up at a 5K or 10 K. Yeah. [00:52:00] It's not just so you know how much it's gonna suck and then don't do that on race day.

Chris Detzel: Five came to the worst.

Kendall Rose: Yeah.

Chris Detzel: I think that you really, we talked about that earlier. It feels like a sprint. Is there anything that we didn't talk about that Chris, we just didn't really cover this enough or whatever, that you just wish we would've gotten out?

Kendall Rose: I guess like I'll talk about now you're average run club for a second.

I've gotten pretty integrated with them as well. And I think this around like the summertime when I was actually, when I had gotten. With the CIM ambassador program, I, and I had just come out of a half marathon training block, which I didn't end up bracing 'cause it was the Carmel, Indiana one.

And it got, I don't know if you heard, but it got stormed out. So I flew there and not fly home. Nice. Not ideal. That was me trying to avoid a Texas heat half marathon and that's what happened. But anyways I took a little bit of a break and told myself, okay, Kendall, you're gonna, you're gonna go build community.

I started showing up to the different run clubs. [00:53:00] I showed up to some Pegasus runs, not your average run club. And now I feel like I never run alone, which is awesome. I feel like I run with so many different groups today. I ran with a friend that invited me out to this guide host this like Sunday social run on the Katy Trail.

And it's been super fun community, but not your average run club. Does Tuesday night track workouts, so I don't, I, it was hard for me to join during like a training block because I'm always doing my own workouts and Tuesday mornings. But it, that's that crew has grown so much and they're doing a whole lot.

Braxton who started it, dreamed up this half marathon training program. And so that's how I got involved with them. I was going out to the run club. He learned that I did coaching. He asked if I'd help lead it. So we have 34 runners that are training for a lot of them for their first half couple, for their first goal.

Which was really hard to write the group training programs because, I feel like I know too much and I just wanna know all the ins and outs. Like coaching is 90% learning someone's life, [00:54:00] 10% coaching and programming. It's all, it's majority learning about the person and what's going on in their life and trying to help fit running into their schedule in a healthy, sustainable way.

It's hard to do that in a group program. So we've got, but we, and we have 34 runners, which is awesome. But yeah, so I think the group has grown a whole lot and their whole thing is they wanna educate around the other things that kind of come with running, like strength training and nutrition and stuff.

They have a lot of vendors that come out and all of that. But this group program is supposed to be like an opportunity to experience like an intentional training program, but to run with other people and and to learn a lot. So it's been a fun, fun experience and I'm grateful for Brex and bringing me along.

But yeah, I guess that's full circle at, how we started talking, so I just wanted to shout out the Run club. They're a fun crew.

Chris Detzel: I think That's awesome. They, it sounds like they're doing some really cool things.

The things that Dallas Running Club Yeah, I'm sure you've heard of them. It's a paid program and everything else they do it by paces. So they have a half marathon [00:55:00] group, full marathon group, and they even have 5K or whatever. And so they'll break it down from a 1 30, 1 35, 1 40. So they'll have very similar running programs for them, but then they're like, this is what the paces are and this is what everything else is.

And as that room gets bigger, I'm sure you'll have to do something somewhat similar to say, because not everybody's gonna run the same speed. That's the opportunity and it's a lot of work.

Kendall Rose: Yeah. We have it broken out based on more like mileage entry point and and we've tried to buddy system them up for paces anyways.

We haven't broken up by mileage and have 'em buddied up. But yeah it's been a learning for, I think for all of us. But it, everyone seems to be having a good time and we just have a lot of PRS every weekend. Running longest long run, just like cool to see.

Chris Detzel: Tell us. And it's really cool that you get to be a part of that.

And Kendall, this has been amazing. I really appreciate you coming on telling your story and tell us about your coaching and lots of really cool stuff. So I really appreciate that. And thanks everyone for hunting to another DFW Running [00:56:00] Talk. I'm Chris Desel. Don't forget to rate and review us and make sure you sign up for our newsletter at DFW running talk.substack.com.

Kendall, thanks again. Thank

Kendall Rose: you.