1 00:00:00,040 --> 00:00:03,520 You're listening to episode 280 of the Marathon Running Podcast. 2 00:00:03,520 --> 00:00:05,960 In this episode, you're going to learn everything you need to 3 00:00:05,960 --> 00:00:08,600 know about the Chicago Marathon, including where to get your hair 4 00:00:08,600 --> 00:00:11,440 braided to have the best experience ever. 5 00:00:12,440 --> 00:00:15,400 This is the Marathon Running Podcast with Letty and Ryan. 6 00:00:16,400 --> 00:00:19,120 Join us for weekly content on all things running and let us 7 00:00:19,120 --> 00:00:22,840 take you from the starting line to the finish line and beyond. 8 00:00:25,320 --> 00:00:27,800 Hey, runners and welcome. My name is Letty from Marathon 9 00:00:27,800 --> 00:00:30,760 Media and I host this channel. And if you love all things 10 00:00:30,760 --> 00:00:34,080 marathon and running, be sure to hit that subscribe button and 11 00:00:34,080 --> 00:00:37,240 ring the bell so you don't miss any of our running news, gear 12 00:00:37,240 --> 00:00:40,280 reviews, training tips, and race day breakdowns. 13 00:00:40,440 --> 00:00:42,280 Now let's dive into today's topic. 14 00:00:42,360 --> 00:00:44,880 I want to give you an overview of everything this video is 15 00:00:44,880 --> 00:00:47,240 going to entail. If you happen to be watching 16 00:00:47,240 --> 00:00:50,040 this on YouTube, you can go to the timestamps and go to the 17 00:00:50,040 --> 00:00:52,840 sections that you prefer. If you're listening to this on a 18 00:00:52,840 --> 00:00:55,840 podcast, I'm sorry you're going to be stuck with me the next 19 00:00:55,960 --> 00:00:58,960 hour ish or so, but hopefully I'll make it worth it. 20 00:00:59,080 --> 00:01:00,840 All right, so in this video we're going to just briefly 21 00:01:00,840 --> 00:01:02,840 touch on the history of the Chicago Marathon. 22 00:01:03,120 --> 00:01:04,680 We're going to talk about all things Expo. 23 00:01:04,680 --> 00:01:06,080 We're going to talk about the elite field. 24 00:01:06,080 --> 00:01:08,560 We're going to talk about Pacers cutoff times. 25 00:01:08,560 --> 00:01:11,480 We're going to talk about how you can watch this marathon, 26 00:01:11,480 --> 00:01:13,920 meaning where can you spectate? Where can you watch this on 27 00:01:13,920 --> 00:01:17,040 television in case you decide not to go out on the course or 28 00:01:17,040 --> 00:01:19,560 if you're not in Chicago? We're going to talk about how to 29 00:01:19,560 --> 00:01:21,880 track your loved ones. And we're going to talk about 30 00:01:21,880 --> 00:01:25,200 some events surrounding the Chicago Marathon, which is also 31 00:01:25,400 --> 00:01:27,840 you'll find the information about getting your hair braided. 32 00:01:28,080 --> 00:01:30,120 Then we're going to speculate a little bit about the weather. 33 00:01:30,120 --> 00:01:32,800 And then last but definitely not least, I'm going to have Coach 34 00:01:32,800 --> 00:01:37,000 Kristen on to talk about the tips she has as a running coach 35 00:01:37,080 --> 00:01:38,640 on that specific marathon course. 36 00:01:38,680 --> 00:01:41,360 And she will give us a full walkthrough of the course. 37 00:01:41,720 --> 00:01:43,920 So let's get started. All right, so to go over a 38 00:01:43,920 --> 00:01:47,440 little bit of history, the 1st Chicago Marathon really happened 39 00:01:47,440 --> 00:01:51,080 in 1905, but as a modern day marathon as we know it. 40 00:01:51,320 --> 00:01:55,040 That race first started in 1977 and it has grown and since 41 00:01:55,040 --> 00:01:58,320 become one of the seven World Marathon Majors. 42 00:01:58,400 --> 00:02:01,440 And this year Chicago is expecting 53,000 runners. 43 00:02:01,440 --> 00:02:05,160 So that's probably part of the reasons why we see the 44 00:02:05,200 --> 00:02:08,440 guaranteed entries with qualifying races getting tougher 45 00:02:08,440 --> 00:02:10,840 and tougher, not just for this marathon, but really all the 46 00:02:10,840 --> 00:02:13,000 other ones as well. Now, the course of the Chicago 47 00:02:13,000 --> 00:02:16,240 Marathon is flat and fast. It's perfect for a Florida 48 00:02:16,240 --> 00:02:19,760 runner like myself. It only has 243 feet of 49 00:02:19,760 --> 00:02:23,120 elevation and it is a world record setting course. 50 00:02:23,320 --> 00:02:27,240 I couldn't figure out whether 13 or 11 official world records 51 00:02:27,240 --> 00:02:29,520 have been run on the Chicago Marathon course. 52 00:02:29,760 --> 00:02:32,680 The latest one was Calvin Kipton, who ran the new world 53 00:02:32,680 --> 00:02:35,760 record of two hours and 35 seconds in 2023. 54 00:02:36,000 --> 00:02:39,240 Unfortunately, Calvin Kipton passed away in 2023, so we are 55 00:02:39,240 --> 00:02:42,600 no longer able to witness. This guy's amazing, but there 56 00:02:42,600 --> 00:02:45,240 have been others on the racecourse and we're excited to 57 00:02:45,240 --> 00:02:47,280 see what will be done on the course this year. 58 00:02:47,280 --> 00:02:49,080 Maybe you will even set your own PR. 59 00:02:49,600 --> 00:02:52,000 All right, so let's move on and talk about stuff that is 60 00:02:52,000 --> 00:02:55,200 practical for all of you guys. The Expo is the 1st and most 61 00:02:55,200 --> 00:02:58,160 important thing because if you are a runner, you have to go to 62 00:02:58,160 --> 00:02:59,680 the Expo. If you don't go to the Expo, you 63 00:02:59,680 --> 00:03:01,760 do not get a bib. This year, Chicago announced 64 00:03:01,760 --> 00:03:04,440 that they'll be sending out packet pickup tickets. 65 00:03:04,680 --> 00:03:08,800 Say that three times packet pickup tickets to everyone on 66 00:03:08,800 --> 00:03:11,160 October 1st. You have to present that ticket 67 00:03:11,200 --> 00:03:14,880 at the Expo in order to be able to pick up your in person and it 68 00:03:14,880 --> 00:03:17,000 can only be you. So make sure that you bring an 69 00:03:17,000 --> 00:03:18,680 ID. Now where is the Chicago 70 00:03:18,680 --> 00:03:21,440 Marathon Expo? The official name of the Expo is 71 00:03:21,440 --> 00:03:24,280 Abbott Health and Fitness Expo and it'll take place at 72 00:03:24,280 --> 00:03:28,840 McCormick Place, which is at Lakeside Center, Hall D, another 73 00:03:28,840 --> 00:03:32,680 tongue twister, Lakeside Center. And when you go to the Expo, you 74 00:03:32,680 --> 00:03:35,120 will not just receive your bib, you'll also receive a 75 00:03:35,120 --> 00:03:38,200 participant bib and your Nike running shirt. 76 00:03:38,280 --> 00:03:41,640 The Expo and official packet pickup location takes place for 77 00:03:41,640 --> 00:03:45,280 three days from Thursday, October 9th to Saturday, October 78 00:03:45,280 --> 00:03:47,600 11th. The hours are 11 to 6 on 79 00:03:47,600 --> 00:03:51,280 Thursday, 9:00 to 6:00 on Friday, and 9:00 to 6:00 on 80 00:03:51,280 --> 00:03:53,240 Saturday. Now let's talk about one of my 81 00:03:53,240 --> 00:03:55,240 favorite subjects, which is the elite field. 82 00:03:55,240 --> 00:03:58,480 I am obsessed with the lead running data and all that stuff 83 00:03:58,560 --> 00:04:01,960 and we have an amazing field for the Chicago Marathon, so amazing 84 00:04:01,960 --> 00:04:04,200 that I almost don't want to run it and just spectate, but I'm 85 00:04:04,200 --> 00:04:06,680 running anyway. We'll have to 2024 Chicago 86 00:04:06,680 --> 00:04:09,240 Marathon runner present to defend his title. 87 00:04:09,240 --> 00:04:12,600 John career. He ran a 244 last year and has 88 00:04:12,600 --> 00:04:16,839 big plans for this year and hopes to run under 201. 89 00:04:17,160 --> 00:04:20,200 He also won the Boston Marathon this year and he was the guy 90 00:04:20,200 --> 00:04:22,920 that you saw running and he fell, picked up his bib, put it 91 00:04:22,920 --> 00:04:26,360 into his pants because it came off when he fell, shoving it 92 00:04:26,360 --> 00:04:28,880 into his pants and then crossing the finish line, bib in his 93 00:04:28,880 --> 00:04:30,360 hands. He's pretty amazing, so I'm 94 00:04:30,360 --> 00:04:32,720 excited to see him. Other Kenyan athletes we will 95 00:04:32,720 --> 00:04:36,000 see are Timothy Kiplagat. We'll see Amos Kipruto, who has 96 00:04:36,000 --> 00:04:40,040 won London before, and we'll see Super and Katut, who also podium 97 00:04:40,040 --> 00:04:43,200 this year at Boston Marathon. Super excited for that. 98 00:04:43,480 --> 00:04:47,400 We'll see Jacob Kiplimo, who ran 8203 in London this year and 99 00:04:47,400 --> 00:04:49,280 many, many more exciting runners. 100 00:04:49,320 --> 00:04:52,320 From the American side, we'll see Connor Mantz, who is trying 101 00:04:52,320 --> 00:04:55,760 to have the new American record and run it in Chicago. 102 00:04:56,200 --> 00:04:59,840 He did run that time that was needed in Boston, which didn't 103 00:04:59,840 --> 00:05:03,120 count because it's not a world record eligible course. 104 00:05:03,120 --> 00:05:05,400 So it didn't count for the All American record. 105 00:05:05,400 --> 00:05:08,800 But he's trying to get that. And if you're running a 205 in 106 00:05:08,800 --> 00:05:11,880 Boston, I mean, God knows what you're going to do in Chicago. 107 00:05:11,920 --> 00:05:15,200 Again, I have FOMO of not just doing media and running the 108 00:05:15,200 --> 00:05:17,840 course. Hopefully there'll be somebody 109 00:05:17,840 --> 00:05:21,880 with a megaphone, which they did do in 2023 when I was running 110 00:05:21,880 --> 00:05:24,000 the Chicago Marathon when they said there was a new world 111 00:05:24,000 --> 00:05:25,440 record. There was a person with a 112 00:05:25,440 --> 00:05:26,760 megaphone. Person with a megaphone. 113 00:05:26,760 --> 00:05:29,480 If you're listening to this, please go out and let all of us 114 00:05:29,480 --> 00:05:31,640 runners know what's going on at the front end. 115 00:05:31,840 --> 00:05:35,080 It's amazing to share the same course with elite runners, but 116 00:05:35,080 --> 00:05:38,400 sometimes it's also cool to just watch it now from the women's 117 00:05:38,400 --> 00:05:40,440 side. We do not have last year's 118 00:05:40,440 --> 00:05:45,200 winner present to defend her world record title because she 119 00:05:45,480 --> 00:05:49,560 is currently banned for using a substance that was prohibited. 120 00:05:49,800 --> 00:05:52,320 She's still holding the world record because there is no way 121 00:05:52,320 --> 00:05:56,720 to prove that she was doing anything while actually 122 00:05:56,720 --> 00:05:59,760 achieving the Chicago race, but she's suspended right now. 123 00:05:59,880 --> 00:06:02,880 We do have Dakota Pompey, formerly known as Dakota 124 00:06:02,880 --> 00:06:05,440 Lindworm, running, and also Lindsay Flanagan. 125 00:06:05,440 --> 00:06:08,840 So I'm excited to see those two ladies race as well as, of 126 00:06:08,840 --> 00:06:10,520 course, many others. Now, when it comes to 127 00:06:10,520 --> 00:06:13,320 wheelchairs, Marcel Hoog is going to be there. 128 00:06:13,320 --> 00:06:15,960 And if you guys know anything about me, you know that he is my 129 00:06:15,960 --> 00:06:18,600 favorite athlete. He wins all these races and he's 130 00:06:18,600 --> 00:06:20,960 super humble about it. It's going to be great to follow 131 00:06:20,960 --> 00:06:24,040 him along. He's Swiss and then Daniel, 132 00:06:24,040 --> 00:06:27,960 Roman Chuck, I love to see him and see how this race will go 133 00:06:27,960 --> 00:06:31,280 for him, especially after he had an incident in Tokyo where a 134 00:06:31,280 --> 00:06:35,720 spectator crossed the racecourse and made him have an accident 135 00:06:35,720 --> 00:06:38,280 where he hurt his shoulder. So I'm excited for him and 136 00:06:38,280 --> 00:06:42,960 hopefully he's better and I'm excited to see how he does this 137 00:06:42,960 --> 00:06:44,640 year. From the women's wheelchair 138 00:06:44,640 --> 00:06:47,120 race, I'm excited to see Catherine D Brenner and 139 00:06:47,120 --> 00:06:50,160 obviously Susanna Scaroni of the United States. 140 00:06:50,200 --> 00:06:52,760 I always love to watch a good race again. 141 00:06:52,760 --> 00:06:55,520 I'll be watching it afterwards. Now let's go back to practical 142 00:06:55,520 --> 00:06:58,280 stuff for you guys listening. Let's talk about race starting 143 00:06:58,280 --> 00:07:01,040 times. The first wave is the wheelchair 144 00:07:01,040 --> 00:07:04,960 wave, which starts at 7:20 AM on Sunday, October 12. 145 00:07:05,120 --> 00:07:09,800 Then at 7:30, it's time for the elite wave to start, as well as 146 00:07:10,000 --> 00:07:13,800 corals A through E. So if you're in those corals 730 147 00:07:13,800 --> 00:07:17,040 is your starting time. If you're in corals F through J, 148 00:07:17,040 --> 00:07:20,160 then your starting time is 8:00. And if you're in corals K 149 00:07:20,160 --> 00:07:22,400 through N, your starting time is 8:30. 150 00:07:22,480 --> 00:07:25,600 If you've never been in Chicago, the setup is that nobody is 151 00:07:25,600 --> 00:07:28,280 allowed in Grand Park except for runners. 152 00:07:28,480 --> 00:07:30,880 You have to present your bib and go through security. 153 00:07:31,080 --> 00:07:34,440 And of course, you can find all the items that are prohibited at 154 00:07:34,440 --> 00:07:37,040 security on the website for this race. 155 00:07:37,240 --> 00:07:40,120 But just to kind of give you an idea, liquids are usually not 156 00:07:40,120 --> 00:07:42,360 permitted. And you're also not allowed to 157 00:07:42,360 --> 00:07:45,920 have backpacks, hydration packs, but they do allow belts. 158 00:07:46,120 --> 00:07:48,840 Again, I'm going to link the website down there where you can 159 00:07:48,840 --> 00:07:51,960 find what is allowed and not again, make sure that you give 160 00:07:51,960 --> 00:07:55,600 yourself plenty of time to arrive because there's nothing 161 00:07:55,600 --> 00:07:59,400 worse than having to rush to make sure that you go into your 162 00:07:59,560 --> 00:08:01,920 proper corral. Now let's hop into the segment 163 00:08:01,920 --> 00:08:05,120 where we talk about how to watch the marathon, and I'm going to 164 00:08:05,120 --> 00:08:07,840 start with the spectators. There's an official spectator 165 00:08:07,840 --> 00:08:11,400 guide available online on the Chicago Marathon website, which 166 00:08:11,520 --> 00:08:13,920 also will be linked below. There are some great tips in 167 00:08:13,920 --> 00:08:15,960 there and I'm going to tell you a little bit about it. 168 00:08:15,960 --> 00:08:19,600 You cannot spectate from Grand Park at the starting and finish 169 00:08:19,600 --> 00:08:21,440 line. Only runners again will be 170 00:08:21,440 --> 00:08:25,040 allowed in that area, but the closest spot to it I'm going to 171 00:08:25,040 --> 00:08:28,320 tell you is at mile one, which is between Grand Ave. and 172 00:08:28,320 --> 00:08:31,000 Jackson Blvd. If you really want to be at the 173 00:08:31,000 --> 00:08:34,880 finish line, there is the Bank of America Cheer Zone located on 174 00:08:34,880 --> 00:08:38,480 Michigan Ave. and Roosevelt Rd. There are some more official 175 00:08:38,480 --> 00:08:42,039 cheer zones and you can find those two on the Chicago 176 00:08:42,039 --> 00:08:44,560 Marathon website. I'm going to just display them 177 00:08:44,560 --> 00:08:47,320 here briefly and then I will also link them in the comments 178 00:08:47,320 --> 00:08:48,960 below. Make sure that you check out 179 00:08:48,960 --> 00:08:51,680 that website so you can figure out where you can cheer and let 180 00:08:51,680 --> 00:08:53,800 your loved ones know where that's going to be. 181 00:08:53,800 --> 00:08:55,520 If you're going to be on the left or right side. 182 00:08:55,800 --> 00:08:58,480 Trust me, a lot of times when I have people come out to cheer me 183 00:08:58,480 --> 00:09:01,120 on, it's always so disheartening when I don't know which side 184 00:09:01,120 --> 00:09:03,880 they're going to be on. The streets are super wide in 185 00:09:03,880 --> 00:09:07,040 Chicago, so if they don't know where you're going to be half 186 00:09:07,040 --> 00:09:09,320 the time you miss them. And sometimes as a runner, it 187 00:09:09,320 --> 00:09:12,080 would be nice to actually see the people that come out to see 188 00:09:12,080 --> 00:09:14,480 you for that extra motivation. So there's that guide. 189 00:09:14,480 --> 00:09:16,760 And again, keep in mind, are you that your runners know if you're 190 00:09:16,760 --> 00:09:18,880 going to be on the left or the right side of the road? 191 00:09:18,960 --> 00:09:22,720 Now if you are not going to come out to race, if you want to stay 192 00:09:22,720 --> 00:09:24,440 in the hotel because either it's too cold. 193 00:09:24,440 --> 00:09:26,080 Or you just. Don't want to go? 194 00:09:26,560 --> 00:09:30,040 Then you can watch the Chicago Marathon on television. 195 00:09:30,080 --> 00:09:34,440 You can watch it on NBC5 Chicago, Telemundo Chicago, and 196 00:09:34,440 --> 00:09:38,080 Telecito Chicago, which they will have live coverage of this 197 00:09:38,080 --> 00:09:40,280 race. The broadcasting is available 198 00:09:40,280 --> 00:09:43,080 from 7:00 AM to 11:00 AM. Now. 199 00:09:43,080 --> 00:09:46,640 If you don't care about watching the elites, but you want to see 200 00:09:46,640 --> 00:09:50,000 where your runners are, you can download the Bank of America 201 00:09:50,000 --> 00:09:54,120 Chicago Marathon app on your phone and then you can put in 202 00:09:54,120 --> 00:09:56,920 the information of your runner, find them, and then you can see 203 00:09:56,920 --> 00:09:59,920 a live tracking. Note that it's a live tracking, 204 00:09:59,920 --> 00:10:02,920 but it's not like they're wearing a GPS. 205 00:10:03,080 --> 00:10:04,800 There's tons of mats on the course. 206 00:10:04,800 --> 00:10:08,480 So every time a runner crosses a mat, it kind of gauges what your 207 00:10:08,480 --> 00:10:12,120 pace is and then tracks the runner until they hit the next 208 00:10:12,120 --> 00:10:14,160 mat. So unfortunately, if somebody 209 00:10:14,160 --> 00:10:17,280 stops in between the mats, you won't know about it until they 210 00:10:17,280 --> 00:10:19,320 don't cross the next one. But you get what I'm saying. 211 00:10:19,600 --> 00:10:22,240 It's a really good app though, for life estimates, especially 212 00:10:22,240 --> 00:10:24,200 if you choose to be outside on the course. 213 00:10:24,440 --> 00:10:26,560 You kind of know when they're coming close or you can know 214 00:10:26,560 --> 00:10:29,160 where to go. Chicago Marathon is a wonderful 215 00:10:29,160 --> 00:10:32,840 marathon to spectate because there's three loops and so you 216 00:10:32,840 --> 00:10:37,040 can actually manage to see your runner on multiple times during 217 00:10:37,040 --> 00:10:40,160 a race if you choose to do so. All right, so let's move on and 218 00:10:40,160 --> 00:10:43,760 talk about cut off times for this race because obviously like 219 00:10:43,760 --> 00:10:45,800 with any big race, there is going to be cut off times 220 00:10:45,800 --> 00:10:48,400 because Rd. closures cannot last forever. 221 00:10:48,560 --> 00:10:51,840 The Chicago Marathon has a cut off time of six hours and 30 222 00:10:51,840 --> 00:10:55,720 minutes, and that six hours and 30 minutes starts once the final 223 00:10:55,720 --> 00:10:58,520 wave has started. So to give you an idea what this 224 00:10:58,520 --> 00:11:01,600 630 can mean, it's about a 15 minute mile. 225 00:11:01,600 --> 00:11:04,320 Unfortunately, the only runners that finish within that six 226 00:11:04,320 --> 00:11:08,360 hours and 30 minutes or faster will be official finishers of 227 00:11:08,360 --> 00:11:11,280 the Chicago Marathon. Runners that finish after the 228 00:11:11,280 --> 00:11:14,520 cutoff time of six hours and 30 minutes might be subject to 229 00:11:14,520 --> 00:11:17,880 limited course support because they will take stuff down and 230 00:11:17,880 --> 00:11:21,080 their run will not be recorded as a completed marathon. 231 00:11:21,080 --> 00:11:24,920 However, the Chicago Marathon is making an effort to have medals 232 00:11:24,920 --> 00:11:27,640 available for every runner that does finish. 233 00:11:27,760 --> 00:11:31,120 Now, if you want to run the marathon with a pacer, there's 234 00:11:31,120 --> 00:11:34,880 tons of Pacers available with finishing times as fast as 255 235 00:11:34,880 --> 00:11:36,920 going all the way up to six hours. 236 00:11:37,120 --> 00:11:40,200 Those Pacers will be wearing big flags like they always do, so 237 00:11:40,200 --> 00:11:43,480 you can see what the amount of time is that they are trying to 238 00:11:43,480 --> 00:11:46,120 get for this race. If you go to the Expo, you can 239 00:11:46,120 --> 00:11:48,640 find the area where the Pacers are. 240 00:11:48,640 --> 00:11:51,320 You'll be able to talk to some of them, ask them questions, and 241 00:11:51,320 --> 00:11:54,520 you can also get pacing bands for your arm that have written 242 00:11:54,520 --> 00:11:56,440 on them. The finishing time depending on 243 00:11:56,600 --> 00:11:59,320 what pace you intend to run. I'm making it sound more 244 00:11:59,320 --> 00:12:01,160 complicated, but you know what I'm talking about. 245 00:12:01,240 --> 00:12:03,320 Now let's talk about some official events of the Chicago 246 00:12:03,320 --> 00:12:06,240 Marathon, the most obviously one being the Expo. 247 00:12:06,240 --> 00:12:09,560 The Expo has a stage and again on the Chicago Marathon website 248 00:12:09,560 --> 00:12:12,800 you can see that there are speakers at a lot of times every 249 00:12:12,800 --> 00:12:14,240 single day. And if there's something that 250 00:12:14,240 --> 00:12:16,680 sparks your interest and you want to go listen to them, then 251 00:12:16,680 --> 00:12:20,120 make sure you circle that and go to the Expo at that time. 252 00:12:20,160 --> 00:12:23,120 I personally haven't looked at these speakers yet, but I think 253 00:12:23,120 --> 00:12:25,040 there's always one or two that I want to attend. 254 00:12:25,280 --> 00:12:28,960 Hopefully they're on Thursday or Friday, so that way I can stay 255 00:12:28,960 --> 00:12:31,080 off my feet a little bit more on Saturday. 256 00:12:31,200 --> 00:12:33,520 Now some other events that are happening that are officially 257 00:12:33,520 --> 00:12:36,880 from the Chicago Marathon is the Chicago Marathon has a 5K. 258 00:12:37,080 --> 00:12:40,440 This 5K has now been sold out maybe because every time they 259 00:12:40,440 --> 00:12:43,040 have a Chicago Marathon 5K, they give you a beanie and the 260 00:12:43,040 --> 00:12:45,400 beanies are super famous and popular. 261 00:12:45,760 --> 00:12:48,880 But even though it is sold out, it's really a cool 5K to 262 00:12:48,880 --> 00:12:51,520 spectate. I think 5K is before a marathon 263 00:12:51,520 --> 00:12:53,920 are amazing because not only could they be an amazing 264 00:12:53,920 --> 00:12:56,680 shakeout run, but also for those loved ones that accompany you to 265 00:12:56,680 --> 00:12:59,000 the race. It's a fun thing to do if they 266 00:12:59,000 --> 00:13:00,920 don't want to run a full marathon yet. 267 00:13:01,000 --> 00:13:03,560 Now another thing that interesting to me is that the 268 00:13:03,560 --> 00:13:06,880 Chicago Marathon has an official pasta dinner and this year's 269 00:13:06,880 --> 00:13:10,400 Chicago Marathon pasta dinner takes place at Millennium Hall. 270 00:13:10,560 --> 00:13:12,960 I've never been to one of them. It's on my bucket list. 271 00:13:12,960 --> 00:13:15,480 So maybe I'll go this year. Tickets are available for I 272 00:13:15,480 --> 00:13:18,440 think it's $50. And again also those tickets I'm 273 00:13:18,440 --> 00:13:20,880 going to link below and they're also on the Chicago Marathon 274 00:13:20,880 --> 00:13:22,800 website. And now events that are not 275 00:13:22,800 --> 00:13:26,480 listed on the Chicago Marathon website are unofficial events. 276 00:13:26,480 --> 00:13:29,600 There's tons of pop up events by brands that are not officially 277 00:13:29,600 --> 00:13:32,840 hosted at the Expo, but rather in the area of the Chicago Loop, 278 00:13:32,840 --> 00:13:34,960 which is the area around Grand Park. 279 00:13:35,120 --> 00:13:38,640 Those events usually have stores where you can buy their merch, 280 00:13:38,760 --> 00:13:43,120 Chicago specific merch, etc, and they also host shakeout runs. 281 00:13:43,360 --> 00:13:46,040 I'm going to make the biggest attempt to have a list of those 282 00:13:46,040 --> 00:13:49,640 available on our Instagram account maybe by the week before 283 00:13:49,640 --> 00:13:52,520 the Chicago Marathon because I personally really like attending 284 00:13:52,520 --> 00:13:55,880 those pop up events as well. And now on to another event that 285 00:13:55,880 --> 00:13:59,520 I really loved reading about when I was doing my research is 286 00:13:59,720 --> 00:14:02,680 that there are two ladies running the Chicago Marathon 287 00:14:02,680 --> 00:14:06,040 using a charity bib and they are offering to braid hair. 288 00:14:06,040 --> 00:14:08,680 You know how when you run a marathon, sometimes we are 289 00:14:08,680 --> 00:14:11,760 desperately looking to get our hair braided and they are 290 00:14:11,760 --> 00:14:14,000 offering that. I was super excited when I found 291 00:14:14,000 --> 00:14:15,640 that. So I messaged her and asked her 292 00:14:15,640 --> 00:14:18,000 if it was OK to share this information online and she said 293 00:14:18,000 --> 00:14:21,880 yes, absolutely. So here it is and also link 294 00:14:21,880 --> 00:14:25,400 below as an event on Facebook. You can contact her directly to 295 00:14:25,400 --> 00:14:28,640 figure out when and where you can get your hair braided. 296 00:14:28,640 --> 00:14:31,760 So that way hair is not one of the things you're going to have 297 00:14:31,760 --> 00:14:34,320 to worry about during the Chicago Marathon race. 298 00:14:34,360 --> 00:14:37,080 I thought that was such a creative way of raising funds 299 00:14:37,080 --> 00:14:40,160 for this marathon as a charity. All right, so that's all that. 300 00:14:40,280 --> 00:14:43,760 Let's hop into the segment where I talked to coach Kristen Smith 301 00:14:44,040 --> 00:14:46,800 about the Chicago Marathon and she's going to give us a course 302 00:14:46,800 --> 00:14:49,200 walkthrough and her tips as a coach. 303 00:14:49,560 --> 00:14:52,720 All right, so I'm on here with Kristen Smith. 304 00:14:52,720 --> 00:14:55,720 Kristen, thank you so much for joining me. 305 00:14:56,720 --> 00:14:59,800 Happy to be here. And I'm very happy to have you 306 00:14:59,800 --> 00:15:04,400 back on because you have walked me through courses in the past. 307 00:15:04,400 --> 00:15:06,680 I think you've walked me through Boston and you've walked me 308 00:15:06,680 --> 00:15:09,520 through New York, and you've always provided our community 309 00:15:09,520 --> 00:15:12,960 with really helpful tips. So now we're going to hit tackle 310 00:15:12,960 --> 00:15:16,200 Chicago together. Yes. 311 00:15:16,720 --> 00:15:21,400 Chicago's a great race, especially for, you know, people 312 00:15:21,400 --> 00:15:24,680 that are American, because it's really convenient. 313 00:15:24,680 --> 00:15:26,480 There's no crazy time differences. 314 00:15:26,480 --> 00:15:29,640 You know, like I have a lot of people that run Berlin. 315 00:15:29,960 --> 00:15:34,160 It is almost the same flatness, but you have to deal with jet 316 00:15:34,160 --> 00:15:37,240 lag and the time difference and a lot of travel and all of that. 317 00:15:37,240 --> 00:15:42,600 So this is a great race for that major's environment, but also a 318 00:15:42,600 --> 00:15:46,880 really fast course and incredible spectator. 319 00:15:46,880 --> 00:15:50,240 So it really combines a lot of the best of of all things. 320 00:15:50,600 --> 00:15:53,800 And, you know, it's also convenient for a lot of people 321 00:15:53,800 --> 00:15:57,560 to get to SO. Yes, yes, that's one of the 322 00:15:57,560 --> 00:15:59,480 perks. I personally find that you can 323 00:15:59,480 --> 00:16:03,360 just stay at the startling line, which is also the finish line. 324 00:16:03,360 --> 00:16:06,480 So you have that convenience of not having to be shuttled 325 00:16:06,480 --> 00:16:08,040 through different areas and all that. 326 00:16:09,480 --> 00:16:13,000 Yes, exactly. You know, the Grant Park start 327 00:16:13,000 --> 00:16:15,840 and finish, everything's really convenient. 328 00:16:15,840 --> 00:16:18,960 There's thousands of hotels right there in the loop. 329 00:16:18,960 --> 00:16:21,200 That's that area right around Grant Park. 330 00:16:21,640 --> 00:16:27,040 And so, you know, for anybody that's coming with you as well, 331 00:16:27,040 --> 00:16:29,880 it's a really great race for them to spectate and to have 332 00:16:29,880 --> 00:16:33,240 supporters because they can see you multiple times. 333 00:16:33,240 --> 00:16:36,680 So logistics of this race are really fabulous. 334 00:16:37,400 --> 00:16:40,880 Yes, absolutely, and the course is one that is very pleasant. 335 00:16:40,880 --> 00:16:44,320 As we know this is the current world record course where Calvin 336 00:16:44,320 --> 00:16:47,800 Kipton had said the, I think it was 2 hours and 35 second 337 00:16:48,040 --> 00:16:49,960 record. Unfortunately he passed. 338 00:16:49,960 --> 00:16:53,960 So now we're excited to see what other marathoners are going to 339 00:16:53,960 --> 00:16:58,440 do, including John Courier. What do you tell your clients 340 00:16:58,560 --> 00:17:01,040 about this course? How to approach this best? 341 00:17:01,040 --> 00:17:03,880 Maybe we can do a walk through. Sure. 342 00:17:03,880 --> 00:17:07,760 So I break the course down. It is essentially 3 out and 343 00:17:07,760 --> 00:17:11,960 backs. You go N 1st north to South 344 00:17:11,960 --> 00:17:15,960 first, then you go West to east, then you go South to north. 345 00:17:16,280 --> 00:17:20,520 And again that's all sort of circling around the loop and 346 00:17:20,520 --> 00:17:23,440 Grant Park. So you go out and back in those 347 00:17:23,440 --> 00:17:27,400 three primary directions. The great thing about this 348 00:17:27,400 --> 00:17:35,040 course, aside from the fact that it is a lot of flat wide 349 00:17:35,040 --> 00:17:40,360 avenues, you have 4 lanes across most of the course, but you're 350 00:17:40,360 --> 00:17:43,520 also because you're changing directions so many times, 351 00:17:43,960 --> 00:17:47,080 there's no prolonged wind exposure. 352 00:17:47,760 --> 00:17:51,000 If you're a person who's done a point to point like a Boston or 353 00:17:51,000 --> 00:17:56,480 a New York, you could be running 26.2 miles into a headwind for 354 00:17:56,480 --> 00:17:59,320 the entire thing. And even though Chicago is 355 00:17:59,320 --> 00:18:02,840 called the Windy City, there, you know, certainly could be 356 00:18:02,840 --> 00:18:06,320 some winds, but because you're changing directions with those 357 00:18:06,320 --> 00:18:09,720 three out and backs, you're really never into a headwind for 358 00:18:09,720 --> 00:18:13,000 any prolonged period of time. And then the same thing occurs 359 00:18:13,000 --> 00:18:15,160 with sun exposure. And we like sun, you know, we 360 00:18:15,160 --> 00:18:21,960 like to talk about sun exposure because temperatures concerns as 361 00:18:21,960 --> 00:18:24,880 well. But also there's a perception of 362 00:18:24,960 --> 00:18:28,360 if you are in the sun, even if the temperature isn't that high, 363 00:18:28,360 --> 00:18:32,200 just sun hitting your skin can make you feel a lot warmer than 364 00:18:32,200 --> 00:18:35,240 you actually are. And so that's another great 365 00:18:35,240 --> 00:18:37,720 thing about this course. It starts really early in the 366 00:18:37,720 --> 00:18:40,480 morning, so the sun is going to be low in the sky for much of 367 00:18:40,480 --> 00:18:42,160 the race. The other thing is you're 368 00:18:42,160 --> 00:18:46,440 protected and shielded from tall buildings throughout all of that 369 00:18:46,440 --> 00:18:50,720 downtown area, which again, you you go to at three different 370 00:18:50,720 --> 00:18:53,200 points in the course going in those out and backs. 371 00:18:53,680 --> 00:18:57,040 And so there's a lot of shade, there's a lot of wind 372 00:18:57,040 --> 00:19:00,720 protection. There's a lot of great aspects 373 00:19:00,720 --> 00:19:04,360 to this to really have the best performance that you possibly 374 00:19:04,360 --> 00:19:05,840 can. And again, that I think that's 375 00:19:06,160 --> 00:19:10,200 speaks to why the world record has been set on this course. 376 00:19:11,040 --> 00:19:17,520 The other thing too in terms of race logistics, it's, it's very 377 00:19:17,520 --> 00:19:21,280 flat. There are only a couple of 378 00:19:21,280 --> 00:19:24,600 points where you are doing those elevation changes and those 379 00:19:24,600 --> 00:19:29,360 primarily can be summed up in crossing the river, Chicago 380 00:19:29,360 --> 00:19:31,600 River. So you do that at six different 381 00:19:31,600 --> 00:19:37,640 points in the race and those are those account for the majority 382 00:19:37,640 --> 00:19:42,760 of the elevation changes. So the elevation total is 243 383 00:19:42,760 --> 00:19:47,560 feet of gain. And again, that's, that's 1/4 of 384 00:19:47,560 --> 00:19:50,640 the size of a New York or a Boston, which have over 800 feet 385 00:19:50,640 --> 00:19:52,600 of elevation gain. So that gives you a little bit 386 00:19:52,600 --> 00:19:55,200 of perspective, right? This is, this is quite flat. 387 00:19:55,560 --> 00:19:59,520 But those bridges, they're just, they're just little bumps. 388 00:19:59,520 --> 00:20:02,680 They're really nothing to, you know, slow you down in any 389 00:20:02,680 --> 00:20:05,200 substantial way. They're not huge or. 390 00:20:05,200 --> 00:20:06,440 Long. Miles long. 391 00:20:07,240 --> 00:20:11,080 Like a Queensboro Bridge, which is over 2 miles long, right? 392 00:20:11,800 --> 00:20:14,840 So this is none of that. These are just little, little 393 00:20:14,840 --> 00:20:18,240 tiny elevation changes that give your muscles a a chance to 394 00:20:18,800 --> 00:20:20,800 really exercise in a different way. 395 00:20:21,080 --> 00:20:24,720 And then the other major elevation change comes at the 396 00:20:24,720 --> 00:20:27,360 very end of the race. It actually comes at mile 26. 397 00:20:27,360 --> 00:20:31,320 And you'll hear people talk about this sort of in a joking 398 00:20:31,320 --> 00:20:35,320 way, but also in a serious way purely because of where it 399 00:20:35,320 --> 00:20:37,400 falls. And that is, as I said, at mile 400 00:20:37,400 --> 00:20:40,000 26. But you know, we call it Mount 401 00:20:40,000 --> 00:20:41,760 Roosevelt. It's not a mountain. 402 00:20:41,760 --> 00:20:44,880 It's not really even that big at all. 403 00:20:44,880 --> 00:20:50,840 But it's because it is so late into the race, it has, you know, 404 00:20:51,240 --> 00:20:55,040 a coupling effect with all of the fatigue from all of those 405 00:20:55,040 --> 00:20:58,560 miles that you've done before. But you'll hear people talk 406 00:20:58,560 --> 00:21:01,080 about this. Oh, the climb at the end, this 407 00:21:01,080 --> 00:21:04,800 is called Mount Roosevelt. So basically there you're just 408 00:21:04,800 --> 00:21:09,400 taking, it's an overpass, OK. And it's not, it's not long and 409 00:21:09,400 --> 00:21:12,400 it's not big or anything like that, but you're taking a 410 00:21:12,600 --> 00:21:15,040 overpass over some train tracks that are below. 411 00:21:15,600 --> 00:21:22,320 And so that can sort of slow you down, but it is really short. 412 00:21:22,320 --> 00:21:25,680 You're only going to be on it for a couple of minutes and then 413 00:21:25,680 --> 00:21:29,760 once you Crest that, it's downhill and you make a left to 414 00:21:29,760 --> 00:21:32,560 the finish line. So you really you can feel all 415 00:21:32,560 --> 00:21:36,600 of that energy and excitement and use that to get you over 416 00:21:36,600 --> 00:21:42,720 that quote UN quote mount in terms of, you know, in terms of 417 00:21:42,720 --> 00:21:45,680 like going through the course itself. 418 00:21:46,320 --> 00:21:52,280 I don't generally break it up in terms of landmarks or or sites 419 00:21:52,280 --> 00:21:56,240 or anything like that, because again, there's not really a lot 420 00:21:56,240 --> 00:22:00,040 to distinguish it. That's no slight to Chicago, but 421 00:22:00,040 --> 00:22:02,840 it's a beautiful city. But you know, a skyscraper is a 422 00:22:02,840 --> 00:22:05,480 skyscraper, right? You know, it's not like, oh, at 423 00:22:05,480 --> 00:22:09,960 this skyscraper, I'm going to do this the course because it is so 424 00:22:09,960 --> 00:22:15,120 flat and so uniform, it really benefits from a negative split 425 00:22:15,120 --> 00:22:21,520 strategy and very slight negative split strategy because 426 00:22:22,200 --> 00:22:27,080 there's not, there's no real reason to make huge elevation 427 00:22:27,080 --> 00:22:29,560 changes. There's no or pace changes due 428 00:22:29,560 --> 00:22:33,280 to elevation changes. So whatever your pace is 429 00:22:33,280 --> 00:22:37,200 overall, your goal pace for the race, you're basically going to 430 00:22:37,200 --> 00:22:40,680 stick pretty close to that with some only small variations, 431 00:22:40,680 --> 00:22:44,480 maybe 5 or 10 seconds. And I just recommend everybody 432 00:22:44,480 --> 00:22:46,880 this is just an. Overall. 433 00:22:46,880 --> 00:22:51,480 Marathoning tip really is that people start out conservatively 434 00:22:51,640 --> 00:22:55,600 and that's why I say that negative split strategy, but on 435 00:22:55,600 --> 00:22:58,480 the slight side. So we're not trying to do like 5 436 00:22:58,480 --> 00:23:00,920 minute negative split, we're really trying to do something 437 00:23:00,920 --> 00:23:02,920 more like a one minute negative split. 438 00:23:04,080 --> 00:23:07,680 The other reason that this course and this race lends 439 00:23:07,680 --> 00:23:12,160 itself to that is that those early miles, really the 1st 5K 440 00:23:12,160 --> 00:23:15,640 to 10K is going to be quite crowded just because of the 441 00:23:15,640 --> 00:23:17,560 number of people all starting with you. 442 00:23:18,640 --> 00:23:21,600 And this race has grown substantially over the years. 443 00:23:22,200 --> 00:23:27,360 I first ran it in 2018 actually, and they had just over 40,000 444 00:23:27,360 --> 00:23:30,120 people this year. They've been growing every 445 00:23:30,120 --> 00:23:33,320 single year, but post COVID especially, and so this year 446 00:23:33,320 --> 00:23:35,280 they're going to have over 50,000 people. 447 00:23:35,440 --> 00:23:39,960 Now, I don't really think it's a problem because again, these are 448 00:23:39,960 --> 00:23:44,560 huge wide avenues with four lanes of roadway to use. 449 00:23:44,720 --> 00:23:48,120 However, it is certainly going to be more congested in those 450 00:23:48,120 --> 00:23:51,640 early miles. And that again is fine because a 451 00:23:51,640 --> 00:23:53,600 marathon is a very, very long race. 452 00:23:53,920 --> 00:23:57,360 And so you don't need to go out exactly at pace. 453 00:23:57,560 --> 00:24:02,120 If you're 10 seconds over on those first on the 1st 5K or the 454 00:24:02,120 --> 00:24:05,720 1st 10K, that's fine. You can use that energy later in 455 00:24:05,720 --> 00:24:07,800 the race. It's going to clear out. 456 00:24:08,120 --> 00:24:12,440 You are going to have a lot more room and you're going to have, 457 00:24:13,560 --> 00:24:17,280 you're going to be able to coast easier without trying to fight 458 00:24:17,280 --> 00:24:20,920 through people or without trying to zig and zag around, right. 459 00:24:20,920 --> 00:24:24,040 So it's all about conservation of energy early on. 460 00:24:24,920 --> 00:24:29,120 Then once you cross that halfway point, then you can really start 461 00:24:29,120 --> 00:24:31,840 to use up anything that you have left. 462 00:24:34,720 --> 00:24:39,000 OK, wonderful. So we've talked about the 463 00:24:39,000 --> 00:24:42,760 negative splitting and with that, what are your suggestions? 464 00:24:43,280 --> 00:24:46,880 You mentioned pacing not being off by more than 5 to 10 seconds 465 00:24:47,720 --> 00:24:50,920 when you are pacing yourself. In Chicago though, I had this 466 00:24:50,920 --> 00:24:54,440 bump, and this is a pretty much well known bump, that you don't 467 00:24:54,440 --> 00:24:56,960 have good GPS reception at the start. 468 00:24:58,600 --> 00:25:01,200 Yes, that's a good point. I'm glad you brought that up. 469 00:25:01,880 --> 00:25:06,320 So the skyscrapers that help you, that protect you from the 470 00:25:06,320 --> 00:25:08,720 elements, protect you from the sun and the wind and all of 471 00:25:08,720 --> 00:25:13,320 that, they do create all kinds of havoc with with your watch 472 00:25:13,320 --> 00:25:18,160 and with tracking your data. So I recommend everybody 473 00:25:18,160 --> 00:25:21,720 manually split their watches. If you especially if you have 474 00:25:21,760 --> 00:25:25,600 like a Garmin or a Chorus, these watches and they even have free 475 00:25:25,600 --> 00:25:29,680 programs you can download with no additional cost that will 476 00:25:29,680 --> 00:25:30,920 help. You track. 477 00:25:31,520 --> 00:25:36,400 And adjust for any GPS changes. So I'm not sponsored by anybody, 478 00:25:36,400 --> 00:25:38,200 but I'll tell you the one that I use for my Garmin. 479 00:25:38,200 --> 00:25:42,400 It's called race screen. And you set it up to manually 480 00:25:42,400 --> 00:25:47,240 lap at all of the mile markers or you can choose whatever to do 481 00:25:47,240 --> 00:25:50,760 it at the five KS. If you, if you run in case and 482 00:25:50,760 --> 00:25:55,080 you lap it there, it will adjust your your watch and your splits 483 00:25:55,080 --> 00:25:58,120 to exactly what that mile marker is when you hit it and it will 484 00:25:58,120 --> 00:25:59,640 tell you exactly what you were doing. 485 00:26:00,200 --> 00:26:05,200 So that is hugely beneficial. But if say you're running with 486 00:26:05,200 --> 00:26:08,560 something else, you can even run with just a basic Timex watch. 487 00:26:08,560 --> 00:26:11,240 You can run with your Apple Watch without any apps or 488 00:26:11,240 --> 00:26:15,480 anything like that. All you need is your elapsed 489 00:26:15,480 --> 00:26:19,760 time, what your elapsed goal time is and like a pace band or 490 00:26:19,760 --> 00:26:24,560 something like that as don't hit start whilst you're walking up 491 00:26:24,560 --> 00:26:28,080 to the starting line. But exactly when you're crossing 492 00:26:28,080 --> 00:26:31,440 this, the timing mats at the starting line hit start on your 493 00:26:31,440 --> 00:26:36,360 watch and then that tracking will in that time will match 494 00:26:36,360 --> 00:26:41,240 exactly to your chip time. So for instance, you know, 495 00:26:41,240 --> 00:26:45,520 whatever your target time is, say you want to hit the 10K in 496 00:26:45,520 --> 00:26:50,480 41 minutes, when you're crossing the 10K points on the course, 497 00:26:50,720 --> 00:26:54,320 you look at your watch and you say, does it say 41 minutes or 498 00:26:54,320 --> 00:26:57,240 does it say like 40 minutes, 35 seconds, right. 499 00:26:57,240 --> 00:27:00,800 So then you can know, OK, I'm ahead or you can know you're a 500 00:27:00,800 --> 00:27:03,360 little bit behind. And so, you know, you can 501 00:27:03,360 --> 00:27:08,400 manually do all of these things without any special technology 502 00:27:08,400 --> 00:27:11,880 or anything like that. You know, even like on a big, 503 00:27:12,680 --> 00:27:15,120 it's certainly easier if you have like a round Number, like 504 00:27:15,120 --> 00:27:19,240 if you're targeting 330 and that's 8 minutes a mile, you 505 00:27:19,240 --> 00:27:22,880 know, you can look at your watch and see like, okay, have has 8 506 00:27:22,880 --> 00:27:25,880 have 8 minutes gone by since the last time I was at, you know, I 507 00:27:25,880 --> 00:27:28,440 was crossing a mile marker. Right, that's a little bit 508 00:27:28,440 --> 00:27:33,080 easier, but Chicago does give you a Pace. 509 00:27:33,120 --> 00:27:37,760 Actually, it's a Pace tattoo. There's a special Nike thing. 510 00:27:38,400 --> 00:27:41,760 I just find it interesting because I have tried to use it 511 00:27:41,760 --> 00:27:46,560 before and it's a great, it's a cool idea, but you have to make 512 00:27:46,560 --> 00:27:50,080 sure you put it on well. And if you don't put it on, 513 00:27:50,080 --> 00:27:53,320 well, because it is a tattoo, it can be a little weird on your 514 00:27:53,320 --> 00:27:56,560 arm or you know it. Can get a little a little a 515 00:27:56,560 --> 00:27:59,320 little messed up, but you can like. 516 00:27:59,880 --> 00:28:03,520 I, because I've been running for a while, I've done some, you 517 00:28:03,520 --> 00:28:07,920 know, really old school basic conventional things where like I 518 00:28:07,920 --> 00:28:13,440 literally just write what my overall time splits are on a 519 00:28:13,440 --> 00:28:16,920 little note card and I quote UN quote laminate it with, with 520 00:28:16,920 --> 00:28:19,000 packing tape, with clear packing tape, right. 521 00:28:19,720 --> 00:28:22,640 So, you know, you don't have to be fancy, you don't have to have 522 00:28:22,640 --> 00:28:24,920 a special pace band. You don't have to order anything 523 00:28:24,920 --> 00:28:28,280 or do a tattoo or any of that kind of stuff, but you can do it 524 00:28:28,280 --> 00:28:32,760 really, really basically. But absolutely you want to know 525 00:28:33,160 --> 00:28:37,360 where you are on the course in relation to what your target 526 00:28:37,480 --> 00:28:42,560 time is and know how far ahead or behind you are because the 527 00:28:42,560 --> 00:28:45,800 GPS will be off. Actually, I was just funny 528 00:28:45,800 --> 00:28:49,320 because I when I did run this race in 2018, I can't. 529 00:28:49,320 --> 00:28:53,840 This is the longest marathon I've ever tracked because my GPS 530 00:28:53,840 --> 00:28:56,000 was insane and this was a long time. 531 00:28:56,040 --> 00:28:57,600 So this is like old technology, right? 532 00:28:58,040 --> 00:29:04,880 But in 2018, I actually tracked 28 miles for for this course. 533 00:29:05,120 --> 00:29:07,960 My watch was doing crazy things like it was showing me I was 534 00:29:07,960 --> 00:29:10,640 running a 4 minute mile at some places. 535 00:29:10,640 --> 00:29:13,760 And like, I mean, it was doing crazy, right because of the 536 00:29:13,920 --> 00:29:19,720 because of the GPSI do I did run the race again in 2023 and there 537 00:29:19,720 --> 00:29:24,080 were some smaller issues, but it it wasn't anywhere near as crazy 538 00:29:24,080 --> 00:29:27,440 as, you know, the five years prior to that. 539 00:29:27,440 --> 00:29:31,040 But so things have improved, I think with technology and what's 540 00:29:31,040 --> 00:29:33,280 available. But you should should absolutely 541 00:29:33,600 --> 00:29:39,040 prepare to have GPS do weird things because again, a lot of 542 00:29:39,040 --> 00:29:45,000 this race, you go to the center of it's Chicago itself, which is 543 00:29:45,000 --> 00:29:49,480 all tall skyscrapers, really dense urban landscape there. 544 00:29:50,440 --> 00:29:53,800 Yes, yes and I can attest to that because I too got an 545 00:29:53,800 --> 00:29:58,800 accidental PR running this race. I literally was trying to see if 546 00:29:58,800 --> 00:30:02,600 I could run sub 8 minute pace and I kept pushing and pushing 547 00:30:02,600 --> 00:30:05,760 and my watch was just telling me 8O58-O5. 548 00:30:06,160 --> 00:30:10,360 And so then I crossed the halfway market like I think it 549 00:30:10,360 --> 00:30:13,240 was 134. And I was like, oh, I'm in 550 00:30:13,240 --> 00:30:15,440 trouble. And then I had a huge positive 551 00:30:15,440 --> 00:30:18,400 split for that race. So somebody had mentioned it at 552 00:30:18,400 --> 00:30:21,720 the starting line, some lady was telling her friend, oh, you 553 00:30:21,720 --> 00:30:26,920 should manually set the time or you know, manually lap every 554 00:30:26,920 --> 00:30:28,480 mile. And I didn't know what they 555 00:30:28,480 --> 00:30:30,560 meant. But I I'm a quick learner after 556 00:30:30,560 --> 00:30:35,040 that race. Yes, yeah, I actually, so 557 00:30:35,280 --> 00:30:40,320 because I've done a number of international races and also due 558 00:30:40,320 --> 00:30:43,320 to the elevation changes on courses like New York City or 559 00:30:43,320 --> 00:30:48,400 Boston, but I track and time myself by the five KS. 560 00:30:48,840 --> 00:30:53,240 And so I always know in my head what my 5K target time is, you 561 00:30:53,240 --> 00:30:56,600 know, 21 minutes, 20 minutes, whatever it is, 24 minutes. 562 00:30:57,960 --> 00:31:02,320 And so every time I hit the 5K on course, I just hit the lap 563 00:31:02,320 --> 00:31:05,120 and it'll, it shows you exactly what it is, you know, it's like 564 00:31:05,120 --> 00:31:11,720 2230 or whatever. And so for me, I, I like not 565 00:31:11,720 --> 00:31:14,120 having the stress of checking every single mile. 566 00:31:14,120 --> 00:31:17,400 So I prefer to to space it out over the five KS. 567 00:31:17,400 --> 00:31:20,280 But you know, the same principle exists, right? 568 00:31:20,280 --> 00:31:24,720 So whatever, whatever, you know, denomination you want to use, 569 00:31:25,160 --> 00:31:29,120 know what it is and, and you and cross reference that to the 570 00:31:29,120 --> 00:31:32,880 course itself. But again, this is, it's 571 00:31:33,040 --> 00:31:36,240 relatively simple. This there's not a lot of 572 00:31:36,240 --> 00:31:38,520 elevation changes. Whatever your target is, that 573 00:31:38,520 --> 00:31:42,520 should be your target, you know, So if it's 8 minutes a mile, go 574 00:31:42,520 --> 00:31:45,000 for 8 minutes a mile. You know, if you're 803, you're 575 00:31:45,000 --> 00:31:47,960 fine. If you're 850 or 755, again, 576 00:31:47,960 --> 00:31:50,560 you're fine. Like just right around that and 577 00:31:50,880 --> 00:31:53,600 you're going to be, you're going to be right on target. 578 00:31:53,600 --> 00:31:58,040 But but really resist the urge to go out too fast. 579 00:31:58,040 --> 00:32:01,120 That's the thing that that's the trap that a lot of people fall 580 00:32:01,120 --> 00:32:04,440 into. And it's easy to do that because 581 00:32:04,440 --> 00:32:09,040 the energy of this race is huge, right? 582 00:32:10,240 --> 00:32:13,440 There's a lot of anticipation. There's a lot of you're going to 583 00:32:13,440 --> 00:32:17,640 be surrounded by people, the spectators especially as I, as I 584 00:32:17,640 --> 00:32:21,160 mentioned in that. Inter inner urban core there the 585 00:32:21,160 --> 00:32:23,800 spectators support is going to be humongous. 586 00:32:23,800 --> 00:32:25,600 Like there are parts where you go out. 587 00:32:26,280 --> 00:32:28,840 You know, you get further out on the course, it does. 588 00:32:29,440 --> 00:32:33,120 The spectators do sort of dissipate a little bit, but 589 00:32:33,120 --> 00:32:35,560 right in the middle it's going to be you're going to feel like 590 00:32:35,560 --> 00:32:38,600 a rock star. So you have to fight the urge a 591 00:32:38,600 --> 00:32:43,720 little bit to take all of that energy and go crazy and run 5 592 00:32:43,720 --> 00:32:47,040 KPR 10K. You know like, but you know 593 00:32:47,040 --> 00:32:49,760 it's. So use that energy to to keep 594 00:32:49,760 --> 00:32:52,320 you motivated and happy, but not to run too fast. 595 00:32:53,040 --> 00:32:55,440 Perfect, Perfectly said. Thank you for that. 596 00:32:55,880 --> 00:32:59,400 And you also mentioned earlier we have 3IN and outs. 597 00:32:59,400 --> 00:33:02,240 And with that I'm assuming, well, I mean, I've run it, I 598 00:33:02,240 --> 00:33:05,840 know there's a lot of turns. So what can you tell us about 599 00:33:05,840 --> 00:33:08,800 the tangents on the chorus? Yeah. 600 00:33:08,800 --> 00:33:12,800 So the the tangent line is marked, that's a blue line and 601 00:33:12,800 --> 00:33:15,720 that is the shortest distance. That's the measured distance. 602 00:33:16,760 --> 00:33:20,120 You know, in my experience, there's not really the 603 00:33:20,120 --> 00:33:24,200 opportunity to run on the tangent line because there's so 604 00:33:24,200 --> 00:33:28,920 many people. And so, you know, if you can, 605 00:33:28,920 --> 00:33:32,720 great. But if there's also, you know, 606 00:33:32,720 --> 00:33:35,480 you're in a in a pack and there's 1000 people around you, 607 00:33:35,480 --> 00:33:38,440 I wouldn't spend energy pushing, you know, I wouldn't get in a 608 00:33:38,440 --> 00:33:40,480 fight to run on the tangent line. 609 00:33:41,400 --> 00:33:45,960 So but you know, as you go along in those later miles, it does 610 00:33:45,960 --> 00:33:49,480 tend to space out a lot more. So, you know, you may find 611 00:33:49,480 --> 00:33:55,680 yourself, you know, at mile 1516 and it really has cleared out a 612 00:33:55,680 --> 00:33:57,840 lot. And then you can run the tangent 613 00:33:57,840 --> 00:34:00,920 line without burning through energy and without getting into 614 00:34:00,920 --> 00:34:03,120 a fistfight trying to push your way on to it, right? 615 00:34:03,840 --> 00:34:07,240 In those early sections, you're probably not going to be able 616 00:34:07,240 --> 00:34:10,360 to. And for me, I don't think it's 617 00:34:10,360 --> 00:34:13,480 worth the energy burn to try to stay on it. 618 00:34:14,600 --> 00:34:18,800 You know, the aid stations are plentiful, they're very long, 619 00:34:18,800 --> 00:34:21,040 but they're also to the sides of the course, right? 620 00:34:21,320 --> 00:34:26,840 So for me in terms of energy usage and in terms of feeling 621 00:34:26,840 --> 00:34:30,199 good later in the race, I would rather hit every single eighth 622 00:34:30,199 --> 00:34:34,800 station and make sure I'm well fueled, well hydrated, have all 623 00:34:34,800 --> 00:34:37,960 the electrolytes that I need. So I would rather be in a good 624 00:34:37,960 --> 00:34:41,239 position for all of those then try to concentrate on running 625 00:34:41,239 --> 00:34:46,840 100% on the on the tangent line because that's where I feel like 626 00:34:46,840 --> 00:34:50,840 I will fall down and lose more energy as opposed to like I 627 00:34:50,840 --> 00:34:54,840 didn't cut that. I cut that turn .02 over. 628 00:34:55,520 --> 00:34:59,680 I'd rather make up the distance and have the energy from fueling 629 00:34:59,680 --> 00:35:03,320 and hydrating properly. But if you're in a position, 630 00:35:03,320 --> 00:35:05,800 let's say you're in a position where you can do all of the 631 00:35:05,800 --> 00:35:09,920 things, there's a blue line, It is painted clearly on the 632 00:35:09,920 --> 00:35:11,720 roadway, so you can just follow it. 633 00:35:11,720 --> 00:35:13,840 You know what, you turn your brain off and just follow that 634 00:35:13,840 --> 00:35:15,840 line if you have that option. Absolutely. 635 00:35:16,560 --> 00:35:18,480 Awesome. All right, I I like that tip 636 00:35:18,480 --> 00:35:21,080 because you know, it's always with all these runners out 637 00:35:21,080 --> 00:35:23,760 there, sometimes you don't you don't even see the blue line, 638 00:35:23,760 --> 00:35:26,360 right. So that's that. 639 00:35:26,680 --> 00:35:28,520 All right, so exactly. You may not know it's. 640 00:35:28,520 --> 00:35:32,480 There. All right, so as a coach, I'm 641 00:35:32,480 --> 00:35:36,720 going to ask you what tips just in general do you give your 642 00:35:36,720 --> 00:35:40,320 clients when it comes to fuelling for the marathon, just 643 00:35:40,320 --> 00:35:42,640 strictly during the court during the race? 644 00:35:44,800 --> 00:35:47,280 Yes. So hopefully everybody has been 645 00:35:47,280 --> 00:35:50,880 training and practicing fueling because this is one of the most 646 00:35:50,880 --> 00:35:53,040 important things. You have to train your gut. 647 00:35:53,040 --> 00:35:55,200 You have to train your stomach the same way you have to train 648 00:35:55,200 --> 00:35:58,480 your legs, right? If you try giving your stomach 649 00:35:58,480 --> 00:36:01,200 something totally foreign and something totally new you've 650 00:36:01,200 --> 00:36:05,280 never done before, it's probably not going to go well. 651 00:36:05,280 --> 00:36:08,600 There's a chance maybe it'll be OK, but it's not a guarantee, 652 00:36:08,600 --> 00:36:10,360 right? So hopefully we've practiced all 653 00:36:10,360 --> 00:36:14,240 of these things so know what works for you. 654 00:36:14,400 --> 00:36:20,240 The the fuel on course is going to be Morton energy gels. 655 00:36:20,240 --> 00:36:23,040 And then they also have bananas. This, those are all later in the 656 00:36:23,040 --> 00:36:25,720 race, the banana stations. And I really do personally, I'm 657 00:36:25,720 --> 00:36:27,360 a banana fan. So I like that. 658 00:36:28,480 --> 00:36:31,920 But if you're not, if you're a person who has never used Morton 659 00:36:31,920 --> 00:36:34,720 before, do not use it for the first time on race day. 660 00:36:34,920 --> 00:36:40,320 Bring your own and use what you know works for you because these 661 00:36:40,320 --> 00:36:46,720 things are very specific. And so whatever you're used to, 662 00:36:46,720 --> 00:36:50,000 whatever you've done in training, this is a repeat of 663 00:36:50,000 --> 00:36:53,400 that. Hopefully you've been fueling 664 00:36:53,600 --> 00:36:56,320 throughout your long runs and you know, to fuel early and 665 00:36:56,320 --> 00:37:00,240 often. Really, I, I try to tell people 666 00:37:00,240 --> 00:37:04,640 every 30 to 40 minutes, depending on your pace, you 667 00:37:04,640 --> 00:37:07,000 know, that could cut, you know, some people do it by miles. 668 00:37:07,000 --> 00:37:11,800 I don't like doing, I don't like saying that because my, you 669 00:37:11,800 --> 00:37:16,360 know, my 30 minutes, maybe 3 miles and you're 30 minutes, 670 00:37:16,360 --> 00:37:20,560 maybe 2 miles or whatever, you know, the, the, the mileage is, 671 00:37:20,560 --> 00:37:24,480 but the pace difference makes a different equation. 672 00:37:24,800 --> 00:37:28,640 So really, I like to do it by time because your body knows 673 00:37:28,640 --> 00:37:32,640 time, your body is burning through a certain amount of 674 00:37:32,640 --> 00:37:36,280 calories based on how long you're out there and how fast 675 00:37:36,280 --> 00:37:39,680 you're running, right? So the more intense and the 676 00:37:39,880 --> 00:37:44,040 longer, the greater the carbohydrate needs are because 677 00:37:44,040 --> 00:37:47,160 that's your energy is just being burned through, right? 678 00:37:47,520 --> 00:37:51,040 And so hopefully you have again, practiced all of this. 679 00:37:51,040 --> 00:37:53,920 You have an idea of what that formula is. 680 00:37:55,120 --> 00:37:58,720 There's a big trend to higher carb intake. 681 00:37:59,280 --> 00:38:02,000 There's a lot of studies, especially on the elite side 682 00:38:02,000 --> 00:38:05,200 where they're really like they're pounding carbs. 683 00:38:05,560 --> 00:38:08,800 And I, I just point this out because I think it's interesting 684 00:38:08,800 --> 00:38:12,520 because when I was first getting into marathoning and running, 685 00:38:12,520 --> 00:38:16,520 this number has changed like threefold over the years. 686 00:38:16,520 --> 00:38:20,920 So like what I started with and what I learned, what I started 687 00:38:20,920 --> 00:38:24,440 doing is like irrelevant. Like, you know, like if you said 688 00:38:24,440 --> 00:38:27,720 that what I learned in the beginning, if you repeated that 689 00:38:27,720 --> 00:38:29,520 now, people would be like, what are you talking about? 690 00:38:29,520 --> 00:38:34,720 Because it's, it's outdated. But if you're not used to that 691 00:38:34,720 --> 00:38:39,200 higher carb intake, then you should not try to, you shouldn't 692 00:38:39,200 --> 00:38:42,080 make race day the first time, that first time that you do it 693 00:38:42,120 --> 00:38:45,440 right. But but certainly what they've 694 00:38:45,440 --> 00:38:50,240 learned is that we can tolerate more carbs than previously 695 00:38:50,240 --> 00:38:52,680 thought. And that it's also quite 696 00:38:52,680 --> 00:38:57,280 beneficial because again, the idea is that the intensity, it's 697 00:38:57,280 --> 00:39:01,040 not an easy run intensity. It's a higher intensity than 698 00:39:01,040 --> 00:39:05,680 that, but it's sub threshold. So it's it's in between that and 699 00:39:05,680 --> 00:39:09,680 that requires a greater energy expenditure. 700 00:39:11,040 --> 00:39:13,160 OK, perfect. I love how you said that with 701 00:39:13,160 --> 00:39:15,200 the timing. That's how I've been training 702 00:39:15,200 --> 00:39:18,160 too, and I think you actually told me that, but perfect. 703 00:39:18,160 --> 00:39:22,080 So anyway, I have two more questions for you before we come 704 00:39:22,080 --> 00:39:24,680 to the end of this, the mental wall. 705 00:39:24,800 --> 00:39:28,400 What are your personal tips for when you are in a race like 706 00:39:28,400 --> 00:39:30,920 that? Where I love Chicago, it's fast, 707 00:39:30,920 --> 00:39:32,880 but it also gets a little bit mundane. 708 00:39:32,880 --> 00:39:36,880 The scenery starts looking the same and then you're just out 709 00:39:36,880 --> 00:39:38,560 there running and you're getting tired. 710 00:39:38,680 --> 00:39:41,560 What do you tell yourself to breakthrough that? 711 00:39:42,880 --> 00:39:46,600 Yes, I'll tell you actually specifically with Chicago, 712 00:39:46,600 --> 00:39:50,360 because there's an out and back where you're literally you're 713 00:39:50,360 --> 00:39:54,840 running out next to the the people going back at the very, 714 00:39:54,840 --> 00:40:00,760 very end. It is at exactly from mile 22 to 715 00:40:00,760 --> 00:40:04,760 mile 24. And that for me is those are 716 00:40:04,760 --> 00:40:06,920 like the. Hardest miles of any marathon 717 00:40:06,920 --> 00:40:08,920 ever, right? But like once you get Pat, you 718 00:40:08,920 --> 00:40:10,920 get close enough to the end, you're like, oh, I'm almost 719 00:40:10,920 --> 00:40:13,360 there. But that part is really tricky. 720 00:40:13,720 --> 00:40:18,120 And you have that visual there of, of seeing the people going 721 00:40:18,120 --> 00:40:21,520 back and you're going out and you're like, that's the marathon 722 00:40:21,520 --> 00:40:23,240 feels like forever at that point, right? 723 00:40:24,400 --> 00:40:27,720 So what I like to do is I just block them out. 724 00:40:29,000 --> 00:40:32,960 I'm like, I don't even see them. They're going to be on your on 725 00:40:32,960 --> 00:40:34,880 your left hand side when you're going out. 726 00:40:36,040 --> 00:40:39,080 I focus on myself. I focus on exactly what is in 727 00:40:39,080 --> 00:40:41,360 front of me and ahead of me and what I can control. 728 00:40:41,360 --> 00:40:44,480 So I do certain things about like pick up your feet. 729 00:40:44,480 --> 00:40:48,360 I give myself a little mental reminders to to continue having 730 00:40:48,360 --> 00:40:53,680 good form and to utilize all the muscles that are available to 731 00:40:53,680 --> 00:40:55,400 you. So I give myself reminders about 732 00:40:55,400 --> 00:40:58,600 things like moving my arms right, Your arms can help propel 733 00:40:58,600 --> 00:41:01,440 you for it. So I like, OK, move my arms help 734 00:41:01,440 --> 00:41:05,240 let my arms help me make sure I'm like using utilizing my 735 00:41:05,240 --> 00:41:08,520 glutes, picking up my knees right instead of that and that 736 00:41:08,520 --> 00:41:11,000 slow shuffle. The other thing I like to do is 737 00:41:11,000 --> 00:41:15,040 I like to pick out a person ahead of me that in my head is 738 00:41:15,040 --> 00:41:19,360 like the Rockstar and they're like driving through the crowd 739 00:41:19,360 --> 00:41:21,680 and like, you know, going for home and strong. 740 00:41:21,680 --> 00:41:26,200 And, and I use that person and I say, I'm tacking myself on to 741 00:41:26,200 --> 00:41:28,760 the back end of that person and I'm going to let them pull me 742 00:41:28,760 --> 00:41:32,080 along, right. So I'd like to have this tunnel 743 00:41:32,080 --> 00:41:34,480 vision where it's just like, I just got to focus on what's 744 00:41:34,480 --> 00:41:38,160 ahead of me and make sure that my body is operating as 745 00:41:38,160 --> 00:41:42,280 optimally as possible. And that's what I like to do in 746 00:41:42,280 --> 00:41:44,240 those really, really tough miles. 747 00:41:44,760 --> 00:41:47,880 I, you know, there's certain other points where you can like 748 00:41:48,760 --> 00:41:52,320 draw on the spectator support. And I think the points where I 749 00:41:52,320 --> 00:41:56,440 personally like to do that is around like mile 25.5 or mile 26 750 00:41:56,440 --> 00:41:59,920 point, you know, mile 26 where you're close enough to the end 751 00:41:59,920 --> 00:42:03,600 that you can start to like use the energy and that that 752 00:42:03,600 --> 00:42:06,280 anticipation to get you through, right? 753 00:42:06,280 --> 00:42:08,280 Because you're so close, you know, it's 10 minutes or 754 00:42:08,280 --> 00:42:13,120 whatever it is at that point, I think I can, I, I'm OK to start 755 00:42:13,120 --> 00:42:16,720 to look outward. But in those later miles like 756 00:42:16,720 --> 00:42:21,680 2120220324, I really do that tunnel vision, narrow it down 757 00:42:21,680 --> 00:42:26,120 and say I have to grind. I have 35, you know, 40 minutes, 758 00:42:26,120 --> 00:42:27,920 whatever it is for you, 50 minutes. 759 00:42:28,360 --> 00:42:31,840 I have to get through this. And I want to be as strong and 760 00:42:31,840 --> 00:42:35,480 as focused as possible. So I do the, I do the method of 761 00:42:35,480 --> 00:42:39,480 like, you know, just tunnel down, focus on myself, focus on 762 00:42:39,480 --> 00:42:44,200 something ahead of me, use little instead of trying to 763 00:42:44,200 --> 00:42:47,800 break it down into miles. I use little landmarks in front 764 00:42:47,800 --> 00:42:50,280 of me, you know, like just get to that tree, just get to the 765 00:42:50,280 --> 00:42:53,480 stop sign, just get to the next block, just get to that next 766 00:42:53,480 --> 00:42:56,000 turn. You know, because there are so 767 00:42:56,000 --> 00:42:58,840 many turns in this, that is one of those things that's really 768 00:42:58,840 --> 00:43:01,360 beneficial where you can just say, OK, I'm just going to get 769 00:43:01,360 --> 00:43:04,880 up to that turn and then I'm going to whatever is when I turn 770 00:43:04,880 --> 00:43:08,480 left, I'll face that right. And so breaking it up into 771 00:43:08,480 --> 00:43:12,280 smaller pieces because the miles, you know, the early 772 00:43:12,280 --> 00:43:15,080 miles, they fly by, it's like, oh, where did those all the 773 00:43:15,120 --> 00:43:16,880 where did 10, the 1st 10 miles go? 774 00:43:16,880 --> 00:43:19,440 I have no idea. Then those later miles, it's 775 00:43:19,440 --> 00:43:22,080 like this feels like an hour. How am I still running? 776 00:43:22,120 --> 00:43:24,360 Like I'm in mile 23, It's taking an hour. 777 00:43:24,360 --> 00:43:25,440 How is this possible? Right? 778 00:43:25,880 --> 00:43:30,240 The time that warps itself. So you know, breaking it down 779 00:43:30,240 --> 00:43:34,120 into whatever is manageable, whatever is manageable to just 780 00:43:34,120 --> 00:43:36,400 get you through it like breadcrumb your way. 781 00:43:37,160 --> 00:43:39,400 Love it, love it. So much good stuff in that. 782 00:43:39,680 --> 00:43:43,360 And now last but not least, we've, you know, global warming 783 00:43:43,360 --> 00:43:47,720 exists and there might be some chances that this race 784 00:43:48,320 --> 00:43:51,880 temperature is not the ideal temperature in the 40s like 785 00:43:51,880 --> 00:43:55,360 we've seen in the recent years. There's always that one year in 786 00:43:55,360 --> 00:43:57,720 case that happens this year, and I don't want to jinx it, but in 787 00:43:57,720 --> 00:44:01,240 case that that's happened, how should runners adjust their pace 788 00:44:01,520 --> 00:44:04,040 because they don't want to go out the same, you know, fast 789 00:44:04,040 --> 00:44:06,360 pace and then all of a sudden be slammed with that? 790 00:44:07,520 --> 00:44:10,040 No. So I'm glad you asked this 791 00:44:10,040 --> 00:44:13,920 because I saw so many people in Berlin. 792 00:44:13,920 --> 00:44:15,720 We just saw this. It just happened, right? 793 00:44:15,720 --> 00:44:17,720 Horrible race day, 80° temperatures. 794 00:44:17,920 --> 00:44:20,560 Chicago has had horrible conditions before. 795 00:44:20,720 --> 00:44:23,600 I, you know, knock on wood, it doesn't happen this year, but 796 00:44:24,240 --> 00:44:26,560 you have to adjust from the very beginning. 797 00:44:26,600 --> 00:44:30,400 I know so many people that are like, they just went out and 798 00:44:30,400 --> 00:44:33,960 they let conditions get to them before they adjusted. 799 00:44:34,280 --> 00:44:38,240 This is incorrect because you are going to dig yourself into a 800 00:44:38,240 --> 00:44:41,320 deep well that then you have to try to claw your way out of or 801 00:44:41,320 --> 00:44:44,960 survive through and in instead. If you're conservative from the 802 00:44:44,960 --> 00:44:47,600 very beginning, do not cross that start line without 803 00:44:47,600 --> 00:44:51,000 adjusting your pace. Conditions dictate what your 804 00:44:51,000 --> 00:44:54,880 pace should be right and what is possible. 805 00:44:55,000 --> 00:44:59,240 If you have great conditions and ideal conditions and 806 00:45:00,000 --> 00:45:03,480 temperatures are great, then you run your exact target pace. 807 00:45:03,760 --> 00:45:07,240 If conditions are less than ideal in any way, then you have 808 00:45:07,240 --> 00:45:10,800 to adjust and it should be very from the very jump, right? 809 00:45:11,840 --> 00:45:16,200 So mile 1 is slower and the the great thing about this, it's 810 00:45:16,240 --> 00:45:18,680 hard to do. People are resistant to it 811 00:45:18,680 --> 00:45:22,160 because I think a lot of times people convince themselves 812 00:45:22,160 --> 00:45:25,360 they're like, well, it won't affect me. 813 00:45:25,880 --> 00:45:30,160 It's like, I promise, it affects everybody because we are not 814 00:45:30,160 --> 00:45:33,960 robots, we are human beings. And the body works the same way, 815 00:45:33,960 --> 00:45:36,360 right? If you're, if it's hot, your 816 00:45:36,360 --> 00:45:39,880 body is going to be working extremely hard to cool itself 817 00:45:39,880 --> 00:45:41,920 down. You have a maximum core 818 00:45:41,920 --> 00:45:47,160 temperature that your body can sustain with active activity. 819 00:45:47,760 --> 00:45:49,520 That's it's across the board, right? 820 00:45:49,520 --> 00:45:52,240 You don't get to opt in or out. It's not a checkbox. 821 00:45:52,240 --> 00:45:54,920 Like I just decided I'm not going to be subject to that 822 00:45:54,920 --> 00:45:56,160 today. No. 823 00:45:56,600 --> 00:46:01,080 So if you adjust early on, you start out conservatively, you're 824 00:46:01,080 --> 00:46:04,120 still going to suffer. But that suffering should come 825 00:46:04,120 --> 00:46:06,920 very, very late, right? We shouldn't. 826 00:46:06,920 --> 00:46:10,440 We don't want to suffer and hit the wall midway through. 827 00:46:10,440 --> 00:46:15,640 We don't want to suffer and have to walk or end up in a medical 828 00:46:15,640 --> 00:46:17,560 tent, right? Like there are serious health 829 00:46:17,560 --> 00:46:19,600 consequences that can happen from this. 830 00:46:19,960 --> 00:46:24,560 And so I really, really urge people to be conservative, 831 00:46:24,560 --> 00:46:29,000 conservative for a while. Go out slower than your target 832 00:46:29,000 --> 00:46:32,200 pace. And then if you're feeling good 833 00:46:32,440 --> 00:46:37,560 and if it somehow ends up being like, hey, it's not so bad or 834 00:46:37,560 --> 00:46:41,840 the clouds come out, you know, at mile 20, then you and you 835 00:46:41,840 --> 00:46:44,160 still have energy, cool, that's great. 836 00:46:44,800 --> 00:46:48,120 Go for broke and your last 10, your last 10K, right? 837 00:46:48,520 --> 00:46:52,040 But if you go for broke out of the gate, you're, you're, you're 838 00:46:52,040 --> 00:46:54,560 setting yourself up for potential failure. 839 00:46:54,560 --> 00:46:58,440 And also again, health, health concerns, like serious health 840 00:46:58,440 --> 00:47:03,160 concerns. So just early when you have the 841 00:47:03,240 --> 00:47:09,280 the opportunity to find your way through that, that obstacle in 842 00:47:09,280 --> 00:47:12,000 those difficult circumstances. And again, nobody wants that, 843 00:47:12,000 --> 00:47:15,200 but we can't control it. So sometimes you have to just 844 00:47:15,520 --> 00:47:17,960 take what is given to you, right? 845 00:47:18,320 --> 00:47:20,880 It's not what you asked for, it's not what you trained for, 846 00:47:20,880 --> 00:47:23,720 it's not what you deserve, but it is what you have. 847 00:47:24,080 --> 00:47:28,040 And so you have to face it head on and with the reality of this 848 00:47:28,040 --> 00:47:31,680 is what I need to do to get through this in the best way 849 00:47:31,680 --> 00:47:35,440 unscathed. Awesome, I love this. 850 00:47:35,440 --> 00:47:39,320 And you know, for anyone listening, obviously ideal race 851 00:47:39,320 --> 00:47:42,240 conditions would be awesome, but if they don't happen, you have 852 00:47:42,240 --> 00:47:43,960 an excuse to sign up for the next race. 853 00:47:43,960 --> 00:47:46,600 So keep that in mind. You can make that eagle race 854 00:47:46,600 --> 00:47:49,480 into a Beagle race and then, you know, just kind of move on. 855 00:47:49,480 --> 00:47:53,120 But thank you, Kristen, so much. I really appreciate all your 856 00:47:53,120 --> 00:47:56,400 input and maybe you can let us know how people can find you if 857 00:47:56,400 --> 00:47:59,600 they like you as a person and want you to be their coach. 858 00:48:00,600 --> 00:48:05,760 Yes, while I am online I have socials, I have a website but I 859 00:48:05,760 --> 00:48:10,600 will spell my first name because it's different and if you search 860 00:48:10,600 --> 00:48:12,720 it the wrong name then you won't find me. 861 00:48:13,080 --> 00:48:18,280 But it's KRISTYN and the last name is Smith. 862 00:48:18,760 --> 00:48:24,040 But I'm on on Instagram at KRISRS. 863 00:48:24,280 --> 00:48:27,080 That's my handle. And then I have a website which 864 00:48:27,080 --> 00:48:31,040 is Coach Chris rs.com. Perfect. 865 00:48:31,040 --> 00:48:32,600 And we will link that in our show notes. 866 00:48:32,600 --> 00:48:35,520 Kristen, thank you so much. Thanks for having me. 867 00:48:36,120 --> 00:48:37,920 All right, so that was the walkthrough with Kristen. 868 00:48:37,920 --> 00:48:41,120 Hopefully you retain a few of her tips because I think they 869 00:48:41,120 --> 00:48:44,400 are super helpful. Now as to my own 1 tip that I 870 00:48:44,400 --> 00:48:48,440 have is a very obvious one. If it's cold, if it's a cold 871 00:48:48,440 --> 00:48:50,880 day, then you're going to want to bring layers. 872 00:48:51,080 --> 00:48:53,600 The Chicago Marathon, just like all the other marathons will 873 00:48:53,600 --> 00:48:56,960 have bins available and all the clothing that you discard will 874 00:48:56,960 --> 00:49:00,440 be donated to a good cost. So make sure that you lay up 875 00:49:00,440 --> 00:49:03,560 because there's nothing worse than being cold right before 876 00:49:03,560 --> 00:49:05,600 your race. So last but not least, let's 877 00:49:05,600 --> 00:49:07,040 talk about the weather a little bit. 878 00:49:07,040 --> 00:49:08,920 It's still a little bit early to speculate. 879 00:49:08,920 --> 00:49:12,680 I'm filming this video on September 25, so we're still 880 00:49:12,680 --> 00:49:16,840 about 12-13 days out right now. The weather as of now, the high 881 00:49:16,840 --> 00:49:20,480 temperature on race day is supposed to be 57° and the low 882 00:49:20,480 --> 00:49:24,600 50°, which is still really good running temperatures. 883 00:49:24,600 --> 00:49:27,880 We have to keep an eye on it. Hopefully we'll not have an 884 00:49:27,880 --> 00:49:32,200 incident like the Berlin weather going up to 77° early in the 885 00:49:32,200 --> 00:49:33,680 morning. Who knows what's going to 886 00:49:33,680 --> 00:49:36,560 happen, but keep in mind what Coach Kristen said. 887 00:49:36,880 --> 00:49:39,640 Make sure that you adjust your pace accordingly so you can 888 00:49:39,640 --> 00:49:43,200 still have an amazing race and not let the weather ruin this 889 00:49:43,200 --> 00:49:45,880 for you. Just remember, everybody is 890 00:49:45,880 --> 00:49:49,280 running under the same weather conditions as you are and that's 891 00:49:49,280 --> 00:49:51,280 all we can say for now. We're definitely going to keep 892 00:49:51,280 --> 00:49:54,160 an eye on the weather and I think that's all I got for 893 00:49:54,160 --> 00:49:56,160 today. Thank you so much for tuning in. 894 00:49:56,160 --> 00:49:59,840 Hopefully this video was helpful and if it was, let me know make 895 00:49:59,840 --> 00:50:01,840 sure you subscribe for future content. 896 00:50:02,120 --> 00:50:05,160 I love doing coverage of all the marathon majors, especially with 897 00:50:05,160 --> 00:50:07,720 all these new ones coming up. I think it's really fun and 898 00:50:07,720 --> 00:50:10,800 hopefully again, it is helpful. I wish you the best race. 899 00:50:10,920 --> 00:50:15,920 Happy taper and until next time, thanks for tuning in. 900 00:50:16,080 --> 00:50:20,920 For more information, go to www.marathonrunningpodcast.com 901 00:50:21,160 --> 00:50:23,200 or check us out on all channels.