Podcast Summary: Kennedy Saves the World — "Tri And Stop Her: Kennedy's Triathlon Tips" (September 25, 2025)

Main Theme & Purpose

In this solo episode, Kennedy shares her candid reflections and practical advice in anticipation of her 12th half Ironman race. With trademark wit and self-deprecation, she addresses the realities of training while juggling life’s demands—and how the pursuit of endurance sports ultimately mirrors life’s larger challenges. The episode is a mixture of personal storytelling, psychological strategies, and motivational guidance for fellow athletes (and anyone facing daunting goals).

Key Discussion Points & Insights

1. Evolving Motivation & Training Habits

• Life’s busyness and changing priorities:
  Kennedy opens up about missing many workouts due to parenting, work, travel, and “filling in for people who’ve had babies” ([00:29]).
• Shift in mindset:
  She confesses to feeling less compelled by fast times and more focused on enjoying the experience, noting,

  “I am in a place right now where I don’t want to feel bad. I want to feel great and satisfied and fulfilled and give myself credit—even though this is a time in my life where I don’t have the hours and hours to train that I have in the past.” ([00:54])

• Letting go of “all-or-nothing” mentality:
  Kennedy describes how her younger self would have been “heartbroken” over slow race times, while now she values simply finishing and savoring the process.

2. Perspective on the Ironman and Endurance Sports

• Details of the half Ironman:
  • Swim: 1.2 miles
  • Bike: 56 miles
  • Run: 13.1 miles
    ([02:34])
• Why this distance?
  Kennedy admits, “I really don’t like running more than 10 miles at a time. So that’s why the half Ironman distance is perfect” ([02:24]).
• Performance variables:
  She focuses on variables she can control, primarily sleep and morning-of-race feelings:

  “That’s the biggest variable—is when I wake up in the morning, how do I feel?” ([03:19]) She notes that even good pre-race preparation doesn't guarantee feeling good at the starting line.

3. Mental Tricks & Race-Day Strategies

• Counting as a mental tool:
  Kennedy repeatedly employs counting to get through challenging segments:

  “When I’m bored on the swim, I just start counting… Sometimes I count to five. Sometimes I sing Beastie Boys songs in my head to, to try and do anything to keep myself from slowing down.” ([05:53])

• Overcoming the urge to slow down:
  She highlights the temptation to “just go slower,” but advises:

  “You don’t want to do that in a race. You can do that when you’re practicing, but you should, you know, obviously practice like you’re racing. Because my swim coach Kyle always says, ‘Perfect practice makes perfect.’ It’s not ‘practice makes perfect.’ Because you could practice like a sack of crap.” ([06:24])

• Hill climbing on the bike:

  • 10 pedal strokes sitting, 5 standing, repeat
  • Go hard on downhills to minimize total bike time ([07:27])

• On-race nutrition:
  Kennedy deviates from her coach’s no-solid-food rule for the bike, savoring PB&J Bonk Breaker bars:

  “Bonk Breaker is going out of business, and they make PB&J protein bars. So I will have a PB&J bar and I will look forward to it, and I will luxuriate in it while I’m counting.” ([08:04])

• Breaking down the run:
  Recalling advice from Team in Training, Kennedy reframes the run as a succession of one-mile efforts:

  “It doesn’t matter if it’s a half marathon, a marathon, a 10k, a 5k—you are only running one mile. And your brain knows that anyone can run a mile.” ([09:34]) She acknowledges she’s not a fast runner but hopes to channel good form by watching elite runners like Sydney McLaughlin for inspiration ([10:33]). “If I don’t have speed, if I don’t have volume, I can always have good form.” ([10:56])

4. The Deeper Value of Pushing Limits

• Psychological growth:

  “If you can keep going and overcome that and either get into a meditative state or get into a very basic rhythm, then that in and of itself has tremendous benefit.” ([11:34])

• Role of spectators and encouragement:
  Kennedy emphasizes how even exhausted athletes still draw strength from cheering crowds and humorous signs:

  “If you are a spectator at any race and you think that someone doesn’t hear you because they look exhausted… they still hear you. And it may be your little bit of encouragement that keeps them going…” ([12:09])

Notable Quotes & Memorable Moments

• On self-forgiveness:

  “I am in a place right now where I don't want to feel bad. I want to feel great and satisfied and fulfilled and give myself credit—even though this is a time in my life where I don't have the hours and hours to train that I have in the past.” ([00:54])

• On mental tricks:

  “You are only running one mile. And your brain knows that anyone can run a mile.” ([09:34])

• On imperfection:

  “Because my swim coach Kyle always says, perfect practice makes perfect. It’s not practice makes perfect. Because you could practice like a sack of crap. And that’s probably how you will perform.” ([06:24])

• On spectators:

  “Having people on the side who are cheering makes all the difference in the world.” ([12:09]) “There's always humorous signs at Ironman races… ‘Hit this button if you want to poop your pants.’ …that emotional energy can absolutely get you through.” ([12:41])

Important Segments & Timestamps

• Training challenges & mentality shift: [00:29–02:24]
• On variables & preparation before the race: [03:19–05:30]
• Mental tricks for racing (counting, music): [05:53–06:50]
• Race nutrition and breaking down each segment: [07:27–09:27]
• Advice on running & overcoming fatigue: [09:34–10:56]
• On spectators and emotional support: [12:09–13:03]
• Final reflections on pushing through difficulty: [11:34–13:15]

Tone & Style

In her signature comedic-yet-honest voice, Kennedy delivers “triathlon therapy” for athletes and non-athletes alike. She balances vulnerability about her own limitations with humor and practical solutions, encouraging both self-acceptance and perseverance.

TL;DR

Kennedy uses her personal journey toward her 12th half Ironman to share realistic, relatable training insights, emphasizing mental tricks, breaking big tasks into manageable pieces, and drawing on support from others. She reminds listeners that the true victory is showing up, giving your best, and “racing with a smile”—no matter your pace.