How She Ran a 12-Min PR at Houston (2026 Houston Marathon Recap) with Kassie Harris

In this episode of the Fast & Free Podcast, Brant Stachel sits down with marathoner Kassie Harris just days after the Houston Marathon—where she dropped a massive 12-minute PR and beat her Boston Qualifying time by eight minutes.Kassie takes us through her long arc with the marathon: starting back in 2012, burning out after a quick run of races, then returning a decade later only to get derailed by recurring lower-leg injuries and “stock plan” training that pushed too much volume and intensity at the wrong time.From there, the conversation gets practical. They break down what changed in this build: slower, smarter progression, using cycling to build aerobic volume without breaking the body, fuelling properly, and focusing on durability instead of chasing flashy workouts. Kassie also shares what it felt like to execute a true negative split—letting the 3:30 pace group go early, then reeling them in late when most runners are hanging on for dear life.This one’s for anyone stuck in the injury loop, frustrated by plateaus, or convinced the answer is always “more.” Kassie’s takeaway is simple: it’s not more—it’s the right work, for you, done consistently.Relevant LinksGet coached by Brant Stachel – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Learn more about Team RunRun – https://teamrunrun.com/Fuel your training – https://fuelgoods.com/?ref=BrantAbout the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.Follow Fast & Free Coaching:Instagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comFollow Kassie Harris:Instagram: @KatieIsRunningEpisode Chapters00:00 – Kassie’s Houston Marathon PR (12 minutes)02:09 – From 2012 burnout to returning 10 years later05:18 – Why stock plans weren’t working (and what changed)09:14 – Managing recurring lower-leg injuries + building with cross-training13:15 – The “big workout” that confirmed fitness16:50 – Easy running, durability, and the fuelling upgrade22:56 – Race week: weather window, nerves, and visualisation26:21 – Pacing strategy: starting controlled and negative splitting33:11 – The moment she knew it was a special day37:31 – Long-term goals, patience, and “gap closing”39:24 – Advice for runners stuck in injuries/plateaus47:09 – What it felt like to finally hit the standard