Marathon Handbook Podcast

In this episode, Alex, Katelyn and Michael discuss the importance of having a comprehensive pre-race checklist, covering everything from taper madness to essential items for race day. They share personal experiences and tips on how to prepare mentally and physically for races, emphasizing the significance of logistics, planning, and having a routine. The conversation also touches on post-race essentials and the importance of knowing the course and aid stations. The aim of this pod is that it serves as a guide for runners to ensure they are well-prepared for their upcoming races.

Chapters:

00:00 Why You Need a Pre-Race Checklists
01:30 Taper Madness: The Psychological Struggle
07:20 Creating a Race Day Routine
12:26 Essential Items for Race Day
22:39 Post-Race Bag Essentials
32:05 Logistics and Planning for Race Day
50:53 Final Thoughts and Tips for Success

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

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In this special bonus episode, Marathon Handbook editor-at-large, Boston Marathon winner and respected author Amby Burfoot discusses his op-ed on the site about his skepticism of the world record performance by Ruth Chepngetich at the 2024 Chicago Marathon. 

His main concern: that fans of the sport, including himself, have grown cynical of extreme outlier performances, and that this cynicism is going to irreparably damage running, especially women's participation in the marathon over time.

It should be made clear: Ruth Chepntegich has never failed a doping test, and the world record has not yet been ratified by World Athletics, the global governing body of the sport.

He highlights the lack of transparency in athletics, particularly in women's running, and the need for institutional reform to ensure the integrity of the sport. The hosts analyze the data behind Chepngetich's record-breaking run and compare it to world record performances in other athletics events in history. They call for increased accountability among stakeholders in the marathon running community, including shoe brands, World Athletics, the World Marathon Majors race organizers, and the agents and coaches working with elite marathoners today.

Chapters:

00:00 Introduction to the World Record Controversy
01:44 Skepticism Surrounding Ruth Chepngetich's Performance
08:34 Comparative Analysis with Other Events
13:55 Examining the Data Behind the Record
20:21 The Need for Transparency in Athletics
26:45 Call for Institutional Reform in Marathon Running

This podcast originally appeared on our YouTube feed in video format. Watch it here:
https://youtu.be/Y9rf0D2pvJM

Show Notes:

Read Amby's op-ed:
https://marathonhandbook.com/opinion-why-its-hard-to-trust-ruth-chepngetichs-marathon-world-record/

Watch Chepngetich's world record finish in Chicago:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

WATCH: Ruth Chepngetich Sets World Record At Chicago Marathon And Becomes The First Woman To Break 2:10:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

More on the doping crisis in Kenyan athletics:
https://apnews.com/article/kenya-doping-track-field-worlds-2358ed10c5016bba7eadc6024034afde

The Kenyan government cuts funding to anti-doping controls in the country:
https://nation.africa/kenya/sports/athletics/why-adak-funding-cut-spells-doom-for-kenyan-athletes-4768630

Our Live Updates from the 2024 Chicago Marathon:
https://marathonhandbook.com/live-updates-2024-chicago-marathon/

Here’s What Nike’s Exclusive Chicago Marathon In-store Pop Up Looked Like:
https://marathonhandbook.com/nike-designed-by-you-chicago-marathon-pop-up/

The Best Gear of the 2024 Chicago Marathon Expo:
https://marathonhandbook.com/the-best-gear-of-the-2024-chicago-marathon-expo/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

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Thumbnail photo: Chicago Marathon/Kevin Morris/MH illustration

Alex Cyr jumps on the pod with Michael Doyle, who is in Chicago and just ran the marathon. They talk all about Ruth Chepngetich's wild and huge new women's marathon world record of 2:09:56, what that means for distance running, where it ranks in the pantheon of great sports moments, and exactly just how fast it is by the numbers. They also discuss the rest of the women's race, including how the top Americans did, as well as the men's race, which saw an impressive 2:02 winner in John Korir, along with a few solid American performances.

Michael also shares just what it's like to run the Chicago Marathon with 50,000 other runners, what makes this World Marathon Major so special, and all the details behind the scenes of what it was like on race weekend in the Windy City.

Show Notes:

WATCH: Ruth Chepngetich Sets World Record At Chicago Marathon And Becomes The First Woman To Break 2:10:
https://marathonhandbook.com/ruth-chepngetich-chicago-world-record/

Here’s What Nike’s Exclusive Chicago Marathon In-store Pop Up Looked Like:
https://marathonhandbook.com/nike-designed-by-you-chicago-marathon-pop-up/

The Best Gear of the 2024 Chicago Marathon Expo:
https://marathonhandbook.com/the-best-gear-of-the-2024-chicago-marathon-expo/

Live Updates: The 2024 Chicago Marathon:
https://marathonhandbook.com/live-updates-2024-chicago-marathon/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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Our editors Alex Cyr, Katelyn Tocci and Michael Doyle breakdown everything you need to know about the 2024 Chicago Marathon, one of the biggest marathons in the world! 

But first they discuss their early experiences using Strava's new "Athlete Intelligence" AI (1:02), which provides a training prompt after each run. Is it merely a low-fi chatbot gimmick or the future of coaching?

Then they get into the Chicago Marathon (11:05), unpacking the history of the race, the vibe in Chicago on race weekend, how to live stream the Chicago Marathon, and whether or not we'll see a marathon world record attempt (or perhaps an American women's marathon record). They unpack what to anticipate from the elite races, and what it's like to run the Chicago Marathon.

Chapters

00:00 Introduction to the Chicago Marathon Preview
01:02 Strava's New Athlete Intelligence Feature
11:05 Transitioning to the Chicago Marathon
21:49 History and Trivia of the Chicago Marathon
28:51 Previewing the Elite Races
32:53 Marathon Rankings and Performances
42:39 Women's Race Preview and Predictions
49:19 Men's Race Predictions and Insights
56:05 Chicago vs. Berlin: The Fastest Marathon Debate
1:00:02 Power Rankings of Major Marathons
1:04:37 Deep Dish Pizza Debate and Closing Thoughts

Show Notes:

Everything You Need To Know About The 2024 Chicago Marathon, including how to live stream the race:
https://marathonhandbook.com/everything-you-need-to-know-about-the-2024-chicago-marathon/

Start Date
The 2024 Chicago Marathon is slated for Sunday, October 13, 2024. 

Start Time
The professional men and women will go off at 7:30 a.m. CT

Have family or friends running the race? We have the full list of start times below:

Marathon Wheelchair Start (men): 7:20 a.m.
Marathon Wheelchair Start (women): 7:21 a.m.
Handcycle Start: 7:23 a.m.
Wave 1 Start (corrals A, B, C, D, and E): 7:30 a.m.
Wave 2 Start (corrals F, G, H, and J): 8:00 a.m.
Wave 3 Start (corrals K, L, M, and N): 8:35 a.m.

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
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Editors Alex Cyr, Katelyn Tocci and Michael Doyle chat about Alex's trip to Memphis (and his morning runs in a parking lot) (00:48). Then they talk about Marathon Handbook's fancy new website! (06:14). Michael has been testing the Brooks Glycerin Max and shares his thoughts after a big run (09:33); and Katelyn shares her plan for the Kodiak UTMB ultra in California next week! (16:13).

Then, they get into the latest science on how to recover from a marathon, as well as shorter distances (5K, 10K, half-marathon) (19:54). They discuss optimal nutrition, whether or not stretching cooldowns and treatments such as massage or ice baths are effective. They also delve into the latest studies on post-race recovery.

Chapters:

00:00:48  - Alex's trip to Memphis
00:06:14 - Marathon Handbook's new website is live!
00:09:33  - Testing the new Brooks Glycerin Max
00:16:13 - Katelyn is running Kodiak UTMB!
00:19:54  - Post-race recovery tips

Show Notes:

Bounce Back Strong With My 13 Expert Tips for Your Post Marathon Recovery:
https://marathonhandbook.com/post-marathon-recovery/

Running Recovery: The Best Post-Run Routine:
https://marathonhandbook.com/running-recovery/

Half Marathon Recovery Guide: How To Recover From A Half Marathon:
https://marathonhandbook.com/half-marathon-recovery/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Alex Cyr, Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Editors Alex Cyr, Katelyn Tocci and Michael Doyle jump into the studio for an emergency pod, right after the finish of the 2024 Berlin Marathon on Sunday morning.

SPOILER ALERT: we talk about how the race played itself out, and who won.

Chapters

00:00 Instant Reactions to the 2024 Berlin Marathon
06:17 Men's and Women's Races
12:19 Adidas Dominance in the Marathon
17:37 The Impact of Missing Big Names
23:02 Burning Questions Post-Marathon
28:26 Winners and Losers of the Berlin Marathon


Show Notes:

Read our recap of the Berlin Marathon elite races:
https://marathonhandbook.com/results-2024-bmw-berlin-marathon/

Relive the race by scrolling back through our moment-by-moment live updates of the 2024 Berlin Marathon:
https://marathonhandbook.com/2024-berlin-marathon-live-updates/


Men’s Top 10 Results

1. Milkesa Mengesha (ETH), 2:03:17
2. Cybrian Kotut (KEN), 2:03:22
3. Haymanot Alew (ETH), 2:03:31
4. Stephen Kiprop (KEN), 2:03:37
5. Hailemariyam Kiros (ETH), 2:04:35
6. Yohei Ikeda (JPN), 2:05:12
7. Tadese Takele (ETH), 2:05:13
8. Oqbe Kibrom Ruesom (ERI), 2:05:37
9. Enock Onchari (KEN), 2:05:53
10. Melaku Belachew (ETH), 2:06:30

Women’s Top 10 Results

1. Tigist Ketema (ETH), 2:16:42
2. Mestawot Fikir (ETH), 2:18:48
3. Bosena Mulatie (ETH), 2:19:00
4. Aberu Ayana Mulisa (ETH), 2:20:20
5. Ai Hosoda (JPN), 2:20:31
6. Mizuki Matsuda (JPN), 2:20:42
7. Calli Hauger-Thackery (GBR), 2:21:24
8. Yebregual Melese (ETH), 2:21:39
9. Fikrte Wereta (ETH), 2:23:23
10. Sisay Meseret Gola (ETH), 2:23:36

Marathon Handbook's news editor Jessy Carveth and editor-in-chief Michael Doyle unpack why the American ultrarunner  Camille Herron is embroiled in a messy Wikipedia scandal. The conversation delves into the controversy surrounding ultrarunner Camille Herron, who has faced backlash for allegedly manipulating her Wikipedia page to enhance her image while undermining her competitors by altering their pages, and also implying they cheated while bettering her world records. 

The discussion covers the implications of her actions, the public's response, and the broader impact on women's sports. The hosts explore the duality of Herron's role as both a celebrated athlete and a controversial figure, questioning the ethics of her behavior and its effects on the running community.

They explain why the Camille Herron scandal is such a big deal in the ultrarunning world, who Herron is, and why Lululemon abruptly dumped Herron after she operated as a key ambassador for the brand to the running world.

They also explain why many other athletes are now speaking out about Herron's behaviour, particularly after they break records she once set, and how Herron and her husband/coach are pushing back against these accusations.

Chapters

00:00 Introduction to the Controversy
06:41 The Wikipedia Manipulation
12:01 The Fallout and Public Response
16:47 Role Model or Villain?
22:00 The Irony of Fame and Insecurity
30:21 Conclusion and Future Implications

Show Notes:

Camille Herron Accused of Manipulating Wikipedia Pages to Downplay Rivals:
https://marathonhandbook.com/camille-herron-wikipedia-controversy/

Lululemon drops Camille Herron as ambassador after Wikipedia controversy
https://marathonhandbook.com/lululemon-drops-camille-herron-as-ambassador-after-wikipedia-controversy/

Camille Herron’s Husband and Coach Conor Holt Takes Full Responsibility Amidst Malicious Wikipedia Controversy:
https://marathonhandbook.com/camille-herrons-husband-takes-full-responsibility-wikipedia-controversy/

Takeaways

- Camille Herron has been dropped by Lululemon amid controversy
- She has made over 300 edits to her Wikipedia page.
- Her husband attempted to take the blame for the edits.
- Many in the running community are skeptical of their claims
- Herron's actions have raised questions about ethics in sports
- The controversy has sparked a broader discussion about female athletes
- The situation highlights the challenges women face in sports
- Public perception of Herron has shifted dramatically
- The fallout from this controversy may have lasting implications



Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Our editors Alex, Katelyn and Michael break down everything you need to know about this Sunday's Berlin Marathon, including how to live stream the race, key storylines, a bit of the fascinating history of the marathon, and who will win each race. They discuss the significance of the 50th anniversary of the Berlin Marathon, its ranking as a World Marathon Major, why so many marathon world records have been achieved on this course, and the legacy of both Eliud Kipchoge and Kenenisa Bekele at the race. 2024 marks the first time in 11 years that the Berlin Marathon will not feature either Kipchoge (the 2022 and 2023 champion) or Bekele.

After last year's world record performance in Berlin by Tigst Assefa, will the 2024 edition of the marathon feature a new breakout star and a record breaking run? Our editors weigh in on who might win in Berlin, and the outlook of elite marathon running in the next few years.

00:00 Opening chatter
02:57 Alex's attempt at a sub-30 minute 10K
06:08 Our favorite city running experiences
08:46 The Significance of Major Marathons
11:45 Berlin Marathon Overview
15:03 Is the Berlin Marathon Course Fast?
17:59 Berlin has a Rollerblade Marathon?!?!
23:52 Historical Context of the Berlin Marathon
26:57 Course Profile and Challenges
30:01 Elite Field Insights
39:46 Emerging Stars in Women's Marathon
51:01 Weather and Conditions
52:13 The End of the Kipchoge Era
01:07:41 We Rank the World Marathon Majors

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

2024 Berlin Marathon Elite Preview:
https://marathonhandbook.com/2024-berlin-marathon-elite-lineup/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Marathon Handbook editors Alex Cyr, Katelyn Tocci and Michael Doyle discuss the latest developments in the World of Marathon Majors: Boston Marathon's new qualification standards and the Sydney Marathon's rise to reportedly become the next World Marathon Major, perhaps as early as next year. They also delve into Alex's recent 5K PR, exploring the training changes he made and the importance of coaching in achieving running goals.

00:00 - Opening Chat
01:35 - Boston Marathon Qualification Changes
14:00 - Sydney Marathon's Rise to Major Status
26:30 - Cape Town Marathon and Chengdu Marathon as WMM candidates
38:06 - Alex's 5K PR and Tips

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Qualifying for the Boston Marathon just got harder:
https://marathonhandbook.com/2026-boston-marathon-qualifying-times/

Sydney on the verge of being named seventh WMM:
https://marathonhandbook.com/sydney-marathon-seventh-world-major-marathon-2025/

Alex's go-to fartlek for improving speed:

1min 10k effort/2min easy
45sec 5k effort/90sec easy
2x30sec 1500m effort/1min easy
4x15sec 800m effort/45sec easy

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

Editors Alex Cyr, Katelyn Tocci and Michael Doyle chat about Alex's recent trip to the French Alps for a week of trail running in the mountains. He shares what he learned, the mistakes he made on the trails, and the YouTube vlog he produced documenting this humbling and enlightening experience.

Then, they provide a primer on how to get into trail running, particularly if you're coming from a road running background. They cover topics such as finding trails, differences in training and mindset, the physical challenges of trail running, and the benefits of running on trails. They also touch on the importance of strength training for trail runners and the sense of community that comes with trail running. The hosts share their personal experiences and offer advice for those interested in trying trail running. 

Watch a full video version of this podcast on our YouTube channel:
https://youtu.be/Nih6qNESz44

Show Notes:

Watch Alex's video "5 Mistakes to Avoid When Trail Running":
https://youtu.be/BN7Ffazn8so

Katelyn's strength and stability routine:
https://marathonhandbook.com/knee-strengthening-exercises/

Tips for running downhill:
https://youtu.be/I77KRM5Q4nQ

Tips for uphill running:
https://youtu.be/lOZnlI3rhH0

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Hosts: Katelyn Tocci, Michael Doyle

Over 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB