Welcome to the Allie on the Run show.
I'm your host, Allie Feller, and today I am here to help tell you everything you need to know about the 2025 Bank of America Chicago Marathon.
The Chicago Marathon is one of the Abbott World Marathon majors and it's one of three majors in the United States, alongside Boston and New York City.
The 2025 Chicago Marathon is on Sunday, October 12th and, in addition to some seriously stacked professional fields, I know so many of you are running this year's race or are planning to be out cheering or watching on your home screens.
Throughout this episode, you'll be hearing from a range of Chicago Marathon insiders and experts to answer every question you have about this iconic race.
As for me, I am so looking forward to heading to Chicago for the third time.
This year I will again be part of the finish line announcing team, shouting out names and hyping up finishers all afternoon and into the evening.
I'm also hosting a live show with New Balance on Friday afternoon and I'll be running the Abbott Chicago 5K my first race in a while.
So we've got a lot to go through today.
Here's what you can expect from this annual episode for all of the Chicago marathon lovers.
If you're running this year's race, we are going to tell you all about the course, the start village, whether you might be lucky enough to catch a glimpse of all the pros at the start, and what to expect after you cross the finish line.
Spoiler, beer.
Chicago's got you covered.
And if you're feeling inspired, we'll tell you how to get in for next time.
We'll talk finish line.
We'll talk spectating.
And hopefully by the end of this episode, your shoulders are down and you're feeling a little lighter, more relaxed and more confident about tackling this race.
Because just so you know, you've totally got this.
If you've listened to this episode in the past, some of the sections, like the course strategy section, they're the same as in years past.
Because well, the course is the same.
But some sections like this first one, they're new for you.
So buckle up because we've got 26.2 miles and then some to cover.
Now let's start things off with my first guest for this episode, the CEO of Chicago Event Management and Executive Race Director of the Chicago Marathon, Mr Cary Pinkowski.
Cary Pinkowski.
All right, we're kicking things off with carrie pinkowski.
Carrie, thank you so much for doing this.
I have to imagine things are pretty busy for you and the crew right now.
How are you doing today?
Uh, doing doing very well uh ally, thank you so much for uh for inviting me on uh on your show today, your podcast.
But um, Our teams are very busy, as to be expected, putting the finishing touches and plans on getting ready for Sunday, October 12th.
So it's an exciting time and it's an energized time.
And it's, you know, all of the year-long planning cycle comes to fruition and becomes very real.
How are stress levels?
Is this a stressful time for you?
Or you're like, we know what we're doing.
We got this.
It is a little stressful because, if you think about what we're tasked with, we're transforming 262 miles of urban roadway in the city of Chicago into what becomes the Bank of America Chicago Marathon.
So there's a lot of elements of that, starting at the deck level, of making sure that the road is seamed up and the quality of the roadways, which the city of Chicago continually does.
The outreach that we do residents businesses, making sure that they're aware of the marathon and what's happening.
And there's some people that may not be running or spectating, but making sure they know how to enter or exit the city that morning.
And then just it's an amazing ecosystem.
If you think about what we do, there's really not a city agency there that's not involved in some aspect of it.
So there's a great deal of coordination, which is done in a magnificent way by the Office of Emergency Management and Communication.
They coordinate the planning and all of the aspects of that, and they do an amazing job.
And what's for me that has done it as long as I have done it, You know I've started years ago with maybe working with a patrolman who's now a captain or a deputy superintendent or a chief.
So a lot of people have grown with the event over the years.
And I think the city has gone through some transformation.
This is a marathon too.
So there's some real connection and it's a real team, which is amazing to work with so many dedicated people.
Every marathon is special.
And of course, every one of the Abbott World Marathon majors is special.
What is it about Chicago?
What makes Chicago special or unique?
Well, I mean, you can talk about the logistics and the race experience, but for me, it's the city.
The city, this is such an amazing place to live and work and to be part of.
Diverse place. but we're in the heart of the Midwest.
So there's this get it done attitude.
And there's just this support that we have.
I mean, this is a great sporting city.
Some of our teams are doing well.
Cubs are doing well this year.
Bears have kind of come out of the blocks a little bit, but we all come together.
We may complain, but there's just this chemistry in the city that's amazing and you can feel it.
And The city has really embraced the event.
So there's that energy, the neighborhoods that are connected by it.
It really showcases the fabric, the ethnicity, the energy of what the city's about on a day-to-day basis for that side of it.
And I think for how we plan the event and how it's designed, great tour of the city.
You get to see some amazing landmarks.
You get to see some amazing neighborhoods, the sights and sounds.
But it's also very accessible for friends and family members to get to different locations.
So whether it's on public transportation or on foot, people can go and cheer.
So they're part of that experience.
And a big number of our participants are first-time marathon runners.
So They may have a team in tow.
So, working with the CTA and our team, you can buy a day pass and get to different locations, or you can go on foot or traverse the bike path and get to the north and south side of the event relatively easy.
And then the convenience of it being starting and finishing in the same place.
It works really well.
It's a great event for first-time marathon runners or experienced marathon runners.
So I think we try to blend all of that into the formula which we take out of the oven and we bake it all together on Sunday, October 12th.
And it's delicious.
I'm so glad that you mentioned the first time marathoners.
What is your message to all of the people who are coming to Chicago to run it for the first time?
The first time Chicago marathoners.
What do you want them to know?
You know, I think that first time marathon runners, you just want to really, the last few weeks and the last few days before the marathon, just reflect on everything that you did in training.
Stay with that.
Stay within yourself.
A lot of times you get caught up in the excitement and all the energy and the crowds and all that and you get off your pace or your goal or whatever.
Or you come here and you may change your diet a little bit.
I mean, you have to stay in your routine.
And the first one, You may feel like you get to the halfway point.
Oh, I feel great.
I'm going to take off from it.
But really you have to focus and concentrate on what your pace is going to be, how you train the days leading up to it, consistent with your diet, just staying consistent with the training you've had either 18 or 22 weeks.
It depends on the program and use that as your guide on race day.
So sometimes you have to kind of tune out a little bit, just to kind of, and you want to be able to get to like 23 24 and just feel great and celebrate in this.
Oh man, I could have run faster.
And then you can come back and run faster.
We always want the first, the first experience to be memorable.
Yes.
I love that.
I'm such a big advocate for not having specific or rigid goal times for your first marathon.
First one's for getting it done.
Second one, we can focus on the time, but I love that advice.
What is new?
Is there anything new or a little bit different about this year's race that you think people should know about?
Sure.
We've changed the expo up a little bit, registration.
We've added more counters for more convenience.
Paul's worked on some designs that will make the event more the experience and the interaction with some of our sponsors and some of our exhibitors, I think even better than it has been.
I mean, we're afforded an amazing venue in McCormick Place that allows us to be creative on that.
But we want to make sure that everybody can move around and get to different locations of the event.
You're going to see – I mean one of the things that I'm impressed with we have over 140 rally stations – organization that signed up to be part of our cheer zone stuff.
So a lot of people are coming out to cheer.
So I think the crowds are going to be amazing.
We've really embraced that a little bit more, so we know who's out there and what they're going to do and kind of move them around a little bit so that they have some unique space.
And then our charity mile is going to be even expanded more this year.
So I think, for people that have run in the past, I think that seeing the crowds and the excitement and the enthusiasm will be something new.
Changing up the start a little bit.
You'll see some new branding, some more digital images and some more creative things on that side of it.
Also changing up the start look, start stage.
There's a few things that our operations team are bringing this year that I think people will notice.
So it should be a great day.
It's going to be a great day.
There's so much happening on race day.
What does that day look like for you, Kerry, starting with what time does your alarm go off?
Uh, well, it's a, it's a busy, it's a busy weekend for me.
Uh, we have a lot of guests.
We have a lot of sponsors.
We have a lot of uh um hospitality that um, whether it's the charities that have a pasta I get invited to, and I try to go to as many of those as possible.
Um, For me it's just checking in with our general manager, Mike Nishi, and then our director of operations, Greg Hipp and Antonio Owens.
And they've got a real handle on it.
They brief me on what's going on.
They're great problem solvers.
So I will get briefed on something, but it's not like I have to jump in and be involved in this.
But I think what we do really well is the planning cycle.
We do a lot of things in advance.
And the team is very agile if something develops.
I mean, obviously, weather, anything that happens with that.
But this team here at CEM prepares very well.
And they also prepare for what-if scenarios, too.
So for me, I'll get some updates on certain things.
But for most of the time, they let me stay on my schedule.
I check in with these guys.
We do our calls.
But probably... you know, that's the other thing about the event convenience.
Our race headquarter hotel is across the street from the start and finish line.
So it's a nice, nice walk in the morning, but I will probably get up.
I'll try to sleep a little bit, but I'll probably get up about two 30.
Um and then uh, I'll uh check my phone and I'll look at the weather and I'll look at some updates from uh, our city agencies or whatever.
And then, uh, head over to our unified command area, probably around five o'clock, I guess, 4.30.
And then just sit back and enjoy.
And I have a few responsibilities race morning with some of our ambassadors.
But for me, it's a very enjoyable day because everything is done.
Your team is prepared and there's a calm that comes over and then it all starts.
Are there parts of the day?
I won't ask you to pick your favorite part of the day, but what are the parts of the day that you most look forward to every year?
Is it the first finisher?
Is it the final finisher?
Are there certain things throughout the day that are highlights for you every year?
Well, having my wife run or having my daughter run, that's always a lot of fun to see them, to see them finish.
Or a friend, someone that you know, or some of the athletes that I've known over the years that have become.
You know the year that Joan and her daughter ran.
Those are always great moments because I can remember the elite side of it.
And then it becomes, you know, a mom and a daughter.
You know one of the greatest marathon runners of all time.
So those things are kind of emotional.
The charity programs that we've worked with And you see all of those bibs out there where we had a really small idea and concept, that has grown exponentially.
People that I may not have seen for a while that have run.
So you know our course.
This event the history and the legacy is known for the performances of some of the greatest athletes in the world.
So there's always this anticipation of something historic happening.
I mean obviously, Front and center is Connor Mance.
Who's going, is going to go after Khalid Kanuchi's American record, which was set 23 years ago.
And Khalid will be joining us.
So to celebrate and maybe give Connor a little last, some last words, nuggets of um inspiration or motivation.
He's excited 23 years um to see the athletes, some of some of our ambassadors, like greg meyer or steve jones that had done some things, so many um historically and put the event on the map.
So and then up front we've got some, you know john careers coming back um.
You know there's so many different stories and uh, you know touch points that you love to see.
So I guess it's, you know, it's, it's a race and it's an, and it's, um, it's a competition.
So, uh, that part of it is you always like to see athletes, you know, run well.
So, and you hit the, and meet their goals, whether it's our Americans or the internationals.
All right.
Well, now I will make you play favorites.
Can you choose a favorite mile in this race?
You know there's uh Between 10 and 11 on the northern part of the course where we come down Sedgwick.
It's one of the older neighborhoods in Lincoln Park.
And tree-lined and these brown stones that are on there in the trees.
It creates this kind of canopy, which is in an urban setting, to have that calm and beauty of nature there as you head south to North Avenue and then turn into Old Towne.
So I've always enjoyed that part of the course because it is so serene and quiet.
And you know people look at the.
They can see the skylines and it drives our TV people crazy because the relay gets blocked by the canopy of the trees.
But it just has a second, you know, for that mile.
It has an opportunity for people to kind of take a deep breath and take it in.
And some great crowds along there.
But it's a serene part.
And then you turn and go into Old Town and it gets crazy again.
And then you head towards the halfway point.
So that's always been one of my favorite spots of the course.
And then Chicago is known for this.
Tell us about this year's very special treat that runners get just past the finish line.
Well, so many things.
But one of the things that Chicago is synonymous with is beer.
And you know I've had some, some discussions with some of my colleagues and medical directors, but we have had a tradition.
Of all the years that I've done it have had a tradition of serving beer at the finish line.
That will continue again this year.
Goose Island, um, great Chicago brewer, um, creates a great product.
We'll be handing out um cans of beer to those that would like to enjoy an ice cold um 312, which is our official beer.
So that will continue and continue on.
So, um, that's a big part of what we do.
And I think we've got a 16 ounce can again this year, which is, which is good, you know?
So it's like, I mean, when people ask me who's running, are we going to have beer again this year?
So I know, I think I think we are the only uh major.
I got to check on Sydney now with now, with Sydney being part of it.
Um, that had up until Sydney.
And I can, I have to confirm that, that offered beer at the finish line.
So, um, We have continued.
As long as I'm the race director, our participants will have their beer, which is part of the whole Chicago experience.
I love it.
And it's over on the west side here a few miles away.
So it really is authentic.
All right.
I know that things are busy for you guys.
I know you've got a lot to do.
So, before I let you go Kerry, what is your last message to all of these tens of thousands of runners who are about to descend on Chicago for this year's Chicago Marathon?
Well, you know, thank you for your support.
You know, we're humbled by the response that we have.
But everyone that has taken this journey of training, entering Chicago, and uh and then training the last 20 weeks or so preparing for this in some cases it's more than that um just um make sure you look at your participant guide make sure you read that all the information is in there that you would need and again you know just to reiterate what i said um earlier um what worked in training bring that to race day don't try anything new i know it's it's It's as old as the event is.
But, you know, shoes, make sure you wear all the things that you're training.
And there's so many wonderful coaches out there.
But sometimes it's the little mistakes that kind of are the most troubling.
But the last couple of weeks, you want to make sure you stay healthy.
You've got to be a little bit – I always tell everybody you've got to be a little bit selfish with yourself.
You've got to tell everybody, no, I'm not going to go out.
No, I'm not going to go to the movie or the party or – bar you, i've got to get and it's time to rest and uh, and just get ready.
So um, you know, don't you know?
And then, as you start to taper, all of a sudden you feel this energy surge.
You have to manage all that which is, which is um, which is a big part of it, and i've seen this across the board.
The hardest part sometimes is getting to the.
I've seen some of the great athletes that um, You know, in the last couple of weeks they've become injured because they pushed a little too hard or got carried away with their training.
So getting to the start line and enjoying it, you know, enjoying the event and take it all in.
It's a great city, a great American city, a great event.
I'm so fortunate to be part of it and be partnered with so many people that work so hard on this event.
So the city of Chicago will be welcoming – know people from all 50 states and over 121 countries, so we're just looking forward to a great day.
A great day travel safe.
Travel safe getting here, you know, like that, and then, sunday night, you can go crazy.
Whatever you want to do deep dish, deep dish pizza, all of the different things that are here we have going on in the city.
All the different things you can.
You can go crazy Amazing.
Well, Kerry, you and your team are amazing, wonderful to work with.
And, of course, you put on an absolute world-class event.
So thank you for all that you and the team do for all of these runners.
Cannot wait to see you in a couple weeks.
And, hey, that advice applies to you, too.
No crazy parties between now and the 12th.
No, no, no.
Yeah, that applies to race directors, too.
You know, practice what you preach.
That's the key.
But, Allie, thank you so much for having me on.
You have –
You do an amazing job.
Your podcasts are awesome.
So thank you for all you do.
You're an amazing ambassador for women's running and running.
So I can't thank you enough.
And we'll see you in a couple weeks.
Mutual feelings.
Thank you so much.
And we will see you soon.
All right.
Bye-bye.
All right.
It's just me and you for this section.
Let's talk about some pre-race stuff.
These are the checklist-y things.
And all of this for this entire episode.
You can probably get the answers to your questions by going to chicagomarathoncom.
But you knew that already.
If you are an audio learner, is that what I wanted to say?
If you prefer auditory things, I'm happy you're here, but do know that pretty much everything that you want to know is available at the race website, chicagomarathoncom.
But you're here.
So let's talk about it.
How do you get into the Chicago marathon?
Well, obviously.
You're not getting into this year's.
Those fields have been set.
But if you're feeling inspired, if you're feeling excited, and why wouldn't you be?
Here's how to get in in the future.
A few different paths.
There's non-guaranteed entry and there's guaranteed entry.
Non-guaranteed entry, that's the drawing or the lottery.
Let's talk about that one.
The lottery for next year's so for the 2026 Bank of America Chicago Marathon.
That lottery is going to open sometime later in October.
It's usually when there's still all the hype from the race that just happened, but it's not too far into the distance that we're now into New York City Marathon territory.
So as usual, keep an eye out for the website.
Make sure you're following Chicago Marathon on their social channels.
They will announce, hey, the lottery is open.
Now's the time to enter.
But it's typically in October and runs through sometime in November.
I don't have the exact dates, but you're going to keep your eyes out.
Awesome.
Don't miss it.
For the 2025 Chicago Marathon, around 17 to 20 of lottery applicants were accepted, based on more than 160000 applications.
There's around 27,000 lottery spots.
So yeah, 17 to 20%.
I feel like those are decent odds of getting in from there.
So if you don't get in through the lottery, what are your options?
Okay.
So there's guaranteed entry that includes time qualifiers.
These vary by age and sex, starting at two hours and 55 minutes for men ages 16 to 34 and going up to five hours and 20 minutes for our 80 year old women and non-binary runners.
Legacy participation.
I think this is really cool.
If you have finished the Chicago marathon five or more times within the last 10 years, you can guarantee your spot as a legacy finisher.
That I feel like that's kind of cool.
Then there's the Bank of America Chicago Distance Challenge.
For my New York friends this is similar to New York Roadrunners' 9 Plus 1 program to get into the TCS New York City Marathon.
In Chicago.
If you complete all three of the Bank of America Chicago Distance Series events, including the Shamrock Shuffle 8K, the Chicago 131 and, of course, the Chicago Marathon, you can guarantee your spot in the following year's Chicago Marathon.
So if this sounds exciting to you, you're going to want to run those three races in 2026 to get into the 2027 Chicago Marathon.
Lot of planning ahead in this sport that we all love so much.
All right.
So let's say you didn't get in through the lottery.
You're not a legacy participant.
You didn't do the distance challenge.
You didn't time qualify.
Now what?
Charity partners.
The Bank of America Chicago Marathon has more than 190 official charity partners.
So once that drawing closes, you can look up and see what is a charity or a cause that feels meaningful to you.
Find one, pick one.
The fundraising minimums are not typically as high as the ones that we see in New York and in Boston.
They vary by organization, by how many spots they have, but Obviously, running for something more than yourself is a great way to participate in this sport.
The Chicago Marathon does offer a pregnancy and postpartum deferral policy.
Fun thing about this one, you don't have to pay your entry fee twice.
The information on how to complete the pregnancy and postpartum cancellation is, where is it?
ChicagoMarathon.com.
That entry fee, by the way, $245 for U.S. residents, $255 for non-U.S. residents.
Let's talk a little bit about what the Chicago Marathon is doing on the sustainability front.
You know, I am not the person to talk to you about this.
Who's the person?
Say it with me now.
Tina Muir is the person.
She is our sustainability queen.
But I do want to acknowledge that Chicago I feel like more than a lot of other races, is doing a lot on the sustainability front.
They're really playing the long game here.
They have had a sustainability program since 2010.
That was the year that the Chicago Marathon received its certification from the Council for Responsible Sport.
And they work on improvements every year.
Last year, Chicago introduced their green team.
They've got zero waste stations.
Those are the people you see out there.
They're sorting your waste.
These are angels here on earth who are going through all the stuff.
That all you runners just throw to the side that don't make it into the proper receptacles.
They are going through all of it and sorting it to see if it's compostable, recyclable or trash.
Again, Tina Muir is your sustainability queen.
And I know there's a lot of other people in Chicago who are working on that team.
Uh, but yeah, Chicago, Chicago is in it.
Chicago is doing a lot on that front, which I think is really great.
What else can I tell you?
Uh, it's too late to change corrals for this race.
So your assignment is your assignment.
This summer there was a window when you could submit an application to change corrals, but that window has now closed.
So the corral you're assigned, that's the one you're in.
Make some friends.
Have some fun.
You have to go to the expo.
OK, there's so much happening on these big, exciting major marathon weekends.
But please don't get caught up in all the excitement and forget to do the thing that you have to do.
You have to go in person as yourself to pick up your race bib at the official race expo.
So go get your bib and make sure you got safety pins to go with it.
The shakeout runs, the live shows, all those things are great.
We want to see you there.
But please, please, please check the expo off your list and get it done early.
On Saturday morning, check out the Abbott Chicago 5K.
It is sold out.
This race starts in Grant Park.
It finishes by the Willis Tower.
It's a great little tour of downtown Chicago.
I have run it the past two years.
I will be running it again this year.
So come out and cheer or, if you're racing it, say hi, give a wave, give a high five, give a fist bump.
Let's have some fun out there.
Beyond that, and look, I'm not going to pretend I'm a Chicago expert.
I have been to this race for the past two years.
I have loved it.
I still very much feel like I am new and I'm getting to know this race.
I have not run it myself, so I will not pretend that I have completed it.
I'm usually hanging out at the finish line.
That's kind of my jam.
Chicago just feels more chill than the other majors here in the United States.
More than Boston, more than New York.
I feel like Chicago because it starts and finishes right in the same area, because everything feels sort of central.
It just, to me, Chicago feels more relaxed than the others.
There's still tens of thousands of runners.
There's still a lot of hype.
But Chicago, to me, feels really manageable, which is great.
We love that.
We don't want to add any stress to your day.
And what I love about Chicago is a good architecture tour.
I'd heard about these.
I did one last year.
I went out on one of the boats and the day before the race I was out learning all about some of the great architecture in Chicago.
I highly highly, highly recommend checking out an architecture tour as a way to see the city, to learn about the city.
It's really entertaining.
Our tour guide was really funny and had a lot of really great jokes, which I appreciated, but it's a good way to take in the city that you are visiting but also to stay off your feet.
So bring snacks, bring hydration and go enjoy an architecture tour before or after the race.
Chicago has a lot of great food, cool museums.
Of course, they've got the deep dish.
Just you know this already be smart, try to stay off your feet, but at the same time, this might be a once in a lifetime experience.
So I say, Go out, enjoy it.
The race is, of course, going to be your focus of the weekend, but I think it's okay to have a little fun beyond that too.
All right, we checked a lot of things off our list.
Let's get you to the starting line.
Before I take you to the starting line, let me tell you that this episode of the Allie on the Run show is brought to you by New Balance.
And of course, I'm going to tell you that I wore New Balance today.
You probably knew that already.
But today I have something a little different to tell you.
I have spent the past few months telling you how much I love the New Balance Rebel V5, right?
And I keep talking about how it's this really fun, lightweight shoe.
And yes, it's made for running fast and it's made for your speed workouts.
But I've been walking in this shoe.
I walk a lot.
I go for walks almost every day.
And my go-to walking shoe has become the Rebel.
So imagine my surprise and delight both yesterday and today when I went out for my walk.
And a couple miles in, I was like, you know what?
I actually think I could run today.
And I ran.
Yesterday and today, I ran 3.1 miles, never 3 miles.
It's always got to be a 5K.
And I was wearing the New Balance Rebel V5s because I thought I was just out for a walk.
And I love this shoe for running.
I know I shouldn't be surprised.
This is what the Rebel is made for.
It's made for running.
It's made for having fun on the run.
And I think this might be my new go-to running shoe.
I'm never going to fully replace the Super Comp Trainer.
That's my OG.
That is the true love of my life.
But I am thrilled to let you know that I am officially adding the Rebel V5 to my personal running rotation.
It felt great.
It felt light.
It felt bouncy.
All the things it claims to do, I can now officially attest to the fact that it does those things.
I am running in the Rebel.
I am excited.
Check it out.
Newbalance.com slash running.
That's where you're going to find all the great things that New Balance does.
And now, officially, with the Allie on the Run running stamp of approval and walking.
God, I love this shoe.
The New Balance Fuel Cell Rebel V5.
Check it out.
Love ya.
I said we were going to the start line, but before we get there, we've got some pros to talk about.
This year, as it always does, the Chicago Marathon features fast and exciting professional fields.
Three of the four reigning Bank of America Chicago Marathon champions return to this year's race.
Noticeably absent is last year's women's champion, Ruth Chepengedich, who ran that unbelievable 209 and is now provisionally suspended after testing positive for a banned substance.
So there is that, but let's talk about the athletes who are racing this year.
John career from Kenya.
He won last year's Chicago marathon in two Oh two 44, which was the second fastest time in race history.
He's back to defend his title after also winning the Boston marathon this April.
John has said he's hoping to run sub 201.
On the American side.
For the men, Connor Mance is the guy everyone's talking about this year and we're on record watch.
He is looking to break the American record of 205.38.
Connor's current personal best is 20508, but he ran that at this year's Boston Marathon, which is not record eligible because of that net downhill.
For the women, we'll have a new winner this year, which is always exciting.
There's a strong contingent of women representing Ethiopia and Kenya.
And the US women to watch include Dakota Popain, Gabby Rooker, Lindsay Flanagan, Aubrey Front the Way, Natasha Rogers and Emily Venters making her marathon debut.
And, of course, everyone's favorite pro slash influencer, slash YouTuber, Philly Bowden, is in the women's pro field as well.
In the wheelchair divisions.
Catherine DeBruner and Marcel Hoog will be defending their titles in fields filled with all the usual standouts like Daniel Romanchuk, Aaron Pike, Jetsa Plot, Susanna Scaroni, Manuela Scharr and Tatiana McFadden.
Lots and lots of fast friends to cheer for.
So whether you are racing behind them on the sidelines or watching from home, place your bets accordingly.
Always the most questions for this section.
We are talking about the starting village and the race start.
First up, how to get to the race start.
Now, Chicago is unique in that the start area is actually really accessible.
This isn't Boston, where you're taking a bus out to Hopkinton, and it's not New York, where we're putting you on a boat and sending you to Staten Island.
Chicago, if you're staying in the loop, the start is within walking distance.
And if you're in the surrounding areas, there's a lot of public transportation options.
You've got the L train, you've got the buses.
Again, I'm going to send you to chicagomarathoncom where they have all the information you need about navigating to get to the start line.
On your bib number it says your suggested entrance gate off Michigan Avenue.
That is to help with crowd flow.
It's a suggestion.
It is the gate that is closest to where you need to be.
But if you show up and you get to that gate and there's a really long security line and you see another gate with a shorter line, you're welcome to go to that other gate.
We're all in this together.
Everyone wants to keep traffic moving.
So again, that is a suggestion.
That is where I would absolutely start.
But hey, if you see an opening, just like at the grocery store, Go to it.
Will traffic be nuts on race morning?
Traffic with every marathon is always a concern.
There are a lot of road closures.
That's a big thing to consider.
The road closures in Chicago, they start around 630 a.m.
So everyone's going to tell you public transportation is your best bet.
The thing that keeps coming up in this section is We're all in this together.
This is High School Musical.
High School Musical, the musical, the series, the marathon.
We're all in this together.
If everyone says, well, everyone else is going to be on public transportation.
I'm going to take an Uber.
Everyone's going to be in the Ubers.
Everyone's going to be in traffic.
So really do your part to help things keep moving.
Think about your fellow runner and be a Troy, be a Gabriella, be a Sharpay.
Okay, too many High School Musical references.
Cool, cool, cool.
Do I really need to get there two hours early?
Okay, so I checked in with the Chicago team on this.
And even before I talked to them, I was like, can the answer just be yes?
They are telling you to get there two hours early.
Get there two hours early.
There are so many variables you cannot control on race morning.
Do your part.
Because again, what if everyone is like, I don't really need to get there two hours early.
Everyone else will get there two hours early.
I'm only going to get there 45 minutes early.
No, show up at the time that is recommended.
Then you can check your gear in a timely manner.
You can make your bathroom stops.
You can do all the things you need to do and not be stressed.
You also remember you need to be in your corral before the corrals close.
Don't chance that, because if you miss that window, you have to start at the back of your wave and that's going to impact your whole race day plan.
And then your spectators are going to be like well, she said she was starting at this time and you're going to have to be like yeah, but I missed my start because I didn't feel like getting there two hours before the race, even though they told me to get there two hours before the race.
So yeah, I'm going to say get there two hours early.
It's not that big of a deal.
Time goes pretty quickly.
You're going to be doing stuff like you're going to go to the bathroom a bunch of times.
The time will pass.
Make a friend.
Get there early.
Let it be one less thing you need to worry about.
Does the race really start on time?
This made me laugh.
I know that sometimes at like our local 5Ks, the race doesn't start exactly on time, but these major marathons, they start down to the second.
There are so many moving parts and important things that need to happen for the broadcast, for the race itself, for the city.
So yeah, these races are starting on time.
What is the Start Village like?
I had to ask for this one because I've not been to it, but here's the answer I got.
Well, it's the same as the finish area.
Grant Park is home to both the start and the finish line, so you'll navigate this same place when you get back.
The same tent where you drop your gear is also where you'll pick it up.
There are lots of volunteers, Don't be afraid to ask for help.
That is what they are there for.
There's excitement music, video boards with different messages from sponsors, elite athletes and our race director, and plenty of stuff to keep you entertained.
It's going to be like any start line in that there's going to be a lot of runners milling around, a lot of porta potties, a lot of nervous energy, and you'll probably find a friend.
So enjoy.
What is the bathroom situation at the start line?
There are lots of portable toilets throughout Grant Park.
A lot of people are going to go to the ones near gear check because those are among the first ones you're going to see.
And those are those highly trafficked areas.
But remember, there are bathrooms throughout the park.
So if you see a long line and there will be long lines, it's marathon morning, but keep walking.
You'll probably find more porta potties.
They are everywhere.
There are also maps on the website that can help you that show where all of the toilets are located.
Do not plan for bathrooms in the corrals.
Again, they're near gear check.
They're on the pathways leading to the corrals, but once you are in the corrals, do not plan to have bathrooms there.
When do you have to get into your corrals?
So wave one, there's three waves.
Wave one is a 7.30 AM start time.
Those corrals close at 7.20.
So it's not crazy, 10 minutes before.
Wave two is the 8 AM start.
Those corrals close at 7.45, so 15 minutes prior.
Wave three is an 8.35 a.m. start time and those corrals close at 8.10.
Each wave has a bit more time between when the corrals close and when they start.
That's because each wave starts further back and it takes longer to get the participants from those corrals moved up to the start line on Columbus and Monroe, if that makes sense.
So three waves, get into your corrals on time.
If you need lactation accommodations, breast pumping services, email office at chicagomarathon.com.
They can help you out.
The lactation accommodations at the start are actually at the headquarter hotel, the Hilton Chicago.
Their team can help you.
You can reserve a private or semi-private space during the race.
There is a lactation tent just after the halfway point and there is an area for lactation at the post-race party.
So they can help you out with that.
All right, this was a big question for many people.
Are we seriously not allowed to bring liquids into the start village?
This is the official answer that I got from the Chicago team.
It is at the discretion of security on the day.
You may be asked to dump out your liquids.
They try to encourage the security guards to know that runners have pre-mixed liquids that are important to them.
They know.
And it is still at the discretion of security on race day.
Camelbacks, backpacks are not allowed in.
Fuel belts and handheld water bottles are fine.
So you kind of just have to chance it.
I know that's not the best answer.
I know that's not what a lot of people want to hear.
I know this is a super stressful thing.
I get it.
The Chicago team gets it.
It's going to depend on who your security person is.
It's kind of like when you're at the airport going through TSA and one person is going to say no, you absolutely cannot bring your Theragun through security.
And another person's going to say, I know it's not a real gun.
It's fine.
It's for your muscles and you seem high maintenance.
So that is unfortunately the best answer I can give you.
Hope for the best.
If there's a way for you to mix it once you're through security, there's a way to bring the powder part in a bag and bring your liquid uh separately, or something that you mix into water and you can get water once you're in there, because there is there's not food at the start, but they do have hydration tents which will have water and Gatorade.
So If you can mix it once you get in, another thing that you just don't want to leave to chance.
And a fun thing that they are doing, they're doing these hiccup cups at the start.
There are these reusable blue plastic cups that you use and then you return them and they get cleaned and reused at another event later in the year.
How fun.
Sustainability.
Is there any way to sneak a peek of the elite start?
So as I mentioned earlier, there are screens throughout Grant Park.
Some of them will be showing that NBC broadcast.
So that'll be your best bet is to get a peek of them up on the screens.
You probably are not going to get to see their start in person.
Sorry.
How often are there port-a-potty or aid stations along the way?
Again, map on the website.
There are 20 aid stations along the course.
Every aid station has a medical tent, portable toilets, Gatorade water, a public address announcer and a DJ.
That's 20 DJs just along the way.
That's so fun.
Are there pacers in every corral?
Yes.
The Chicago marathon does have a pace team.
They have 100 pacers who will be running the race at various paces there to help you out.
Again, all listed on the website, a lot of directing you to this website.
At the expo, you can check out, they have a pace team booth.
You can sign up to run with a specific pace team, but again, you can't move corrals.
So you are kind of at the.
Discretion of which Pacers are in your crowds.
You can move back.
You just can't move forward.
Uh, you're going to need to pick the closest pace based on the corral that you're in.
You'll have an opportunity at the expo.
You can meet the Pacers.
They will be holding that bib number on their sign throughout the race.
So look for that bib number held up high.
I don't yet know what the Pacers will be wearing this year, but they will be in a very obvious designated Pacer costume or uniform.
And finally, I wanted to ask what song is played at the start line.
You know, I always think New York, New York, for the New York City Marathon and wanted to know is there a set song for the Chicago Marathon start line?
I was told there is no one song, but there is a playlist with a by the CEM team that works closely with their radio partners.
They put a playlist together and it includes all kinds of running themed songs like Born to Run and more.
So that's kind of fun.
All right.
How do you feel?
Do you feel okay about the start line?
You know how you're going to get there.
You know what time to get there.
You're not going to forget any of your stuff.
You're going to bring it all with you.
You're going to give yourself time to check your stuff.
You feel good?
You know what?
Do me a favor.
Take a deep breath.
You're doing great.
All right.
Now we are getting serious.
We have talked about getting to the start.
We have talked about what to expect.
Now it is time to run this race.
Chris, Robin, thank you both so much for being here.
Welcome to the alley on the run show.
Everything you need to know about the Chicago marathon.
You are two of our experts here.
Let's talk a little bit about your history with this race.
Robin, let's start with you.
Tell us about your love for the Chicago marathon and your involvement with this race.
Oh, I do love it.
I own a small gym here in Chicago, and we've got a great run club that tackles it.
We think we have 125 athletes doing it this weekend.
And like, let's go.
Marathon Sunday is real.
If we breadcrumb it back, like about nine years ago, I started working with Nike.
And I remember, I mean, Nike's title sponsor.
And I remember meeting them for the very first time, and they said...
Most of what we do is centered around the marathon.
It's the biggest day in the city every year.
And I was like, really, is that right?
They're all big sports events, right?
We've got the Cubs, the Sox, the Blackhawks, the Bulls.
But they were right.
I mean, like it is, it's, you know, 40 to 50,000 runners and up to 2 million plus spectators.
And it is it's the biggest event ever for our city, most important event for our city every single year.
So it is a behemoth and it is the most energy that you will find in our 606 area codes year round.
So what's the vibe in the gym like with those 100 plus runners getting ready to run this?
How are most of them feeling?
What kind of energy are they bringing in every day?
Oh, a lot of tantrums.
Is everyone hanging in?
No, they are.
They're hanging in.
I think the second week is weird.
The first week, they're like, oh, I still feel crappy.
That's normal.
Second week, You start to feel more weird things.
And then, you know, right before race day, we'll get that kind of quiet, calm.
The big thing, honestly, is just to hang out together productively, safely, all of the above.
But we've got a lot of recovery offerings and people will let him sit in boots and like chit chatter.
It gives them something to do, which I think is very important in the final days leading up to it.
And where will we find you on race day this year?
Edge Cheer Zone is right at Halstead and Taylor, right around mile 17.7 this year.
We are in a spot where no one is around.
So you will hear us about a half mile before you see us and then look for lime green.
Love that.
All right, Chris, should I be calling you, Chris?
I've been informed that Chris is not what most people call you.
Should I go with Coach Worm?
Yeah, Coach Worm, I think is how most people know me in the running community.
And I think if you called me Chris around the runners, nobody would know who you're talking about.
It's like way too formal.
All right, Coach Worm, let's hear.
You have a very cool job on race day and a very storied history with this race.
Tell us all about it.
I love Chicago.
I went to law school up in Michigan at Michigan State.
My wife moved to Chicago and I came down here one summer and running the lakefront path and running the races around here.
I'm like, this is it.
This is the place to be.
It was a little challenging because Chicago is not necessarily the mecca of elite athlete running.
But there were a lot of stores that had a lot of good athletes and a lot of support from the community.
And so it made it very easy to train at a high level here just because of the community support.
Community support is huge.
I was fortunate enough to run at two Olympic trials.
I qualified for one of my Olympic trials here in Chicago, raced Chicago numerous times.
And then transitioned into coaching, did some work for Nike as an NRC coach, where I met the great Robin, who brought me on to help out at Edge, which has been a phenomenal opportunity for me to continue to be around athletes and around runners and help them overcome their fears.
And then I got fortunate to be offered an opportunity to sit in the lead truck for right in front of the top male runners and report for 670 to score.
So I have the best view on race day.
And now, as I was telling you right before we started, not only do I get to watch the race from start to finish, I then get to sit at the score broadcast booth right before the finish line and watch thousands upon thousands of runners cross the finish line.
Our athletes at Edge, athletes all over the city, and athletes all over the world.
And it is just a phenomenal experience.
I love it.
Can you talk about the energy, the vibe?
What is it like being on that lead vehicle?
Because we talk about media a lot on this show.
You're not supposed to cheer.
You're supposed to be very professional.
What are some of the rules?
Are you allowed to get a little excited?
Is there chatter among the people or are you just dialed in?
You know, I'm mostly dialed in.
One of the things I've tried to do is become friends with the photographers, because the photographers are able to take those huge cameras and zoom into the bibs.
So when we have these big packs early on the race, it's hard for me to tell who is who.
So that's where my banter usually comes.
Look, I am a fan of the sport.
I'm certainly reporting on what's going on, but I have my favorites in the races.
I have my predictions.
And I love to see a good race and I get to see a good race for two plus hours.
So, you know, I don't know that I necessarily cheer a lot.
Fortunately for me being in the city, I know a lot of the people along the side.
So as we're going down the course, I get a lot of cheers for me, which is kind of fun because this is the one time I get to go down the course and I'm not in pain, but I'm having a lot of fun giving the thumbs up to all the people that I know.
I love that.
All right.
So what makes a good race for you from that vantage point?
Do you want to break away win or do you want it right down to the wire?
You know, we've had some good races.
I think Carrie has done a great job of building some deep fields.
I love the tactics.
I mean, fast races are a lot of fun to watch as a coach.
But as a spectator, the back and forth, not knowing who's going to win out a group of three, four or five athletes, until after they're, you know, into Chinatown with less than five, six miles to go.
That to me is the way to go.
I mean, we've had some races the last couple of years where we didn't know who the winner was going to be when we turned on the Michigan half.
So the last couple of miles, there was a lot of uncertainty.
To me, that is what is exciting.
And that's what the competition is all about.
So you're facing backwards so you can be watching the race like you're in the back of a truck.
Are you wearing a seatbelt?
Are you safe?
What are the safety protocols?
I do wear my seatbelt because I'm afraid to fall over.
I try to sit at the top bench.
So I do wear the seatbelt, but I know the drivers will take good care of me.
But it is a very strange situation feeling when you're going backwards for just over two miles and then you come to a stop and feel like I've got my sea legs.
But it is a lot of fun.
It is a great vantage point.
And I'm very fortunate to be part of the program.
All right, well, let's break down this course a little bit.
Unsurprisingly, the biggest question that we received from people who are planning to run Chicago this year is Is the course really that flat?
We always say Chicago, flat and fast.
Robin, these athletes in your gym, are you reassuring them it really is flat?
Are there sneaky hills?
What can you tell us about the elevation profile of the Chicago Marathon?
I mean, it's about as fun as a marathon can get.
That being said, we do have areas that have slight declines, slight inclines.
I think you pass seven or eight bridges.
And then, of course, Mount Roosevelt, which is the last kind of bump right before you get to Columbus.
And I think, you know, it's the end.
So it seems like a mountain climb.
But it is it's it's very much a flat course.
If anything, the thing you're probably going to have to more likely contend with is wind, just because we are at the Windy City.
I mean, but the course itself has so many turns that you're going to get a push pull effect.
But that, you know, push pull is similar to what you would do on on rollers.
Yeah, and let's talk about those turns.
That was another popular question.
I hear there are a lot of turns.
Do we know, is there a tangent line marked on the course?
What should people do to best prepare themselves for navigating a turn-filled course?
There is a line, but the reality is it's such a big race that it is hard to really follow just that line, unless you're really far up.
And I'm talking in the first couple hundred athletes, perhaps.
And so if you're going into the race focused on trying to follow the blue line, then you're going to stress yourself out.
I think it's much better to just recognize that you're going to run really with the flow of the athletes.
And there are a lot of turns, but the turns really aren't that bad.
There's a couple of sharp turns, but on the most part the roads and the course that it's on are wide.
There's plenty of space to make the turns.
And as long as you're just being safe and aware of your surroundings, it really will not be a problem.
Do either of you have any advice for not getting caught up, especially in these first few miles, at these big races?
We know they're going to be crowded.
Like we just know that's how it works.
We know there's going to be some level of bottlenecking until things space out.
It's just how it goes.
Do you have any advice for how to mentally handle that and not get really panicky, not freak out that?
Oh my gosh, my first mile was so much slower than I wanted because it was crowded.
What advice can you offer?
So I always say really dial into what you want, that first you know mile to three miles to feel like.
Like by now you should know what a marathon pace kind of feels like.
But have your watch either in manual mode, so that as you go past those mile markers you can physically hit it.
And don't try to do the math after the first mile.
That's never going to work.
Marathon math.
Marathon math is even in mile two, you're going to be terrible.
So hitting that manual, or even having like a you know, a dumb watch on one hand and using that as your manual lap, will really help you dial in mile to mile.
The people always go out too fast.
We very rarely hear that it's a bottleneck.
I mean, you also start going pretty darn straight.
So it's just, if anything, you get swept up in the momentum and you got to.
You got to really truly kind of gut check.
Yeah, one of the things that I think the marathon team does really well is they actually narrow the start before you get to the start line.
So the bottleneck actually happens before you get to the start line.
And it opens things up a little bit once you get going.
And Columbus, as you head south, is pretty wide.
So you don't get bottlenecked up right away.
The two things that people that have not run the course should be aware of is the first, and really the only real downhill happens here, right after you cross the Chicago River.
And it's not a big one, but it's pretty steep.
And so it's easy to kind of let it get away from yourself a little bit.
And then you make a left turn.
And as you head back into the loop area, you hit your first hill.
So in the first mile and a half you have the primary downhill and one of the only uphills on the course.
And while it's not big, it's at a time when you're just trying to get into your rhythm.
And so that can cause you to be out of rhythm just a little bit going into the loop, which is really loud.
There's a lot of people.
And it's really important, as Robin said, to really just try to stay calm and find your rhythm and get into your pace.
I'm glad that you mentioned the GPS thing because that's another common concern that comes up with Chicago is.
We know GPS can be.
Everyone uses the phrase wonky.
GPS can be wonky, especially in those first few miles.
What do you want people to know?
How can we talk people off the ledge that like, yeah, your watch might not work?
What should they know?
And is there a point in the race where it generally kicks in and you can feel pretty dependent on it?
I'll let Coach Worm weigh in on the when he thinks kicks in, if it's different than mine.
I will typically see my own athlete splits starting around mile five.
It looks a little bit more normal.
And I also think that, like our tracker, like they're going to go through the 5K at that point, definitely like 10K.
Everything seems pretty right.
And then from there on out, it should be pretty regulated.
But again, for me going back to that manual lap option is always helpful because then you have power and it's a mile.
Like, if you go too fast, too slow, you have the ability to adjust for the next one and not getting off on your nutrition in the first five miles, as people are panicking about what their actual paces are.
I think sometimes they just forget to take in fluids, electrolytes, calories.
So staying on that nutrition plan, because you know that your pacing is kind of a little bit better managed.
Our Chicago marathon pacers are also so vetted.
I mean out of any major.
From what I've heard, this process is insane.
One of our coaches, coach matthew, has paced for them many, many years and it's incredible what they have to prove and go through to say yes, i can, you know, hold a 350 um, or whatever it is they're pacing.
So if you are on that bubble and your corral has that option, they are rock stars and the energy that you will get by running with them and the energy will save by running inside of them if it's windy, is pretty um, it's pretty perfect from a racing experience scenario.
Anything that you would add on the wind factor racing in the windy city.
Like you said, there's lots of turns, so it's not like you're going to be running into a headwind the entire time.
But what should people know or understand about how to navigate running on what might be a windy day?
Well, if your runners are listening to this podcast and they're getting the benefit, some expert coaching, certainly from Robin.
But what I would tell, and what I do tell my athletes, is that Unless you are in the top 25 athletes, you are always going to have a large number of people to run with.
And perhaps some of them are your friends, but most of them are strangers.
And there's no reason for you, as an athlete, to necessarily take on the burden of breaking the wind for other people.
So take advantage of all these other people in the race.
Let them break the wind.
Tuck in behind them, especially when you're going into the wind.
Of course.
Conversely, when the wind's at your back, you know, step to the side so you can feel that push.
But there's going to be enough people on the course that you can hide from the wind if you're cognizant of where the wind is coming from and the people around you.
And that can be a big help as you get into the latter miles of the race.
I want to know how many like six foot seven guys listening right now are like dang it, everyone's going to be tucking in behind me.
But we appreciate you.
Yes, we do appreciate you.
Thank you for your service.
Very important role.
What can you tell us about the crowds in Chicago and what people can expect along the course?
I think it all comes down to the neighborhoods.
When people visit Chicago and they visit just downtown I think sometimes they don't realize just how colorful each of the pockets of our city.
Our city is long and thin.
And I mean you are going to be able to experience everything, every single type of neighborhood that you could imagine.
And I think that that really takes people by surprise when they haven't fully seen all of those sides of Chicago.
And then conversely, for people that are from Chicago, they look forward to those.
I mean I have seen people tell us mile eight, mile nine in boystown like they.
They have to like bring it back because they will get so hyped to going.
And same with pilsen at mile 20.
I'm like i know you're gonna get excited, everybody's favorite is pilsen, but you gotta get excited and then bottle that up for mile 23 um, and the cheer zones and we have such a great running community And it has just flourished from COVID forward.
And I you know there's a whole cheer zone map and just the thought of our runners being able to go through all of those different community zones.
We have a lot of cross pollination in Chicago.
A lot of people run in multiple groups.
I mean, it's just the most incredible heartfelt lift when someone who physically knows you says your name.
It just, I can't, I can't wait.
And those cheer zones are not just groups of people standing on the side, just ringing a bell.
They need to, put a plug in for edge and for Robin and her team.
I mean, they've got a tent and a DJ and they're calling people's names and they have a huge group of athletes that are out cheering for everybody.
And and, as she said, you got to bottle that up sometimes because it can give you a great boost, but you don't want that boost to occur too early in the race.
Yeah, are there quiet points that people can count on?
We famously to compare it to new york.
We famously talk about new york city marathon and the queensborough bridge of like okay, it's quiet, but use that right.
Are there parts on this course that people can expect to sort of regroup or have a little quiet, or are we talking it's loud for 262?
It's it's Close to 262.
There were some areas and there may be some areas in the West Loop when you're at about like mile 14 15, although Kerry and his team have done a great job of setting up a lot of the charities there, so the dead zone isn't as significant.
When you get to the southern part of the course, you know so you're at about mile 22 23 it gets a little bit quiet because at that point everybody wants to be closer to the finish line.
But otherwise, there's a lot of support along the course.
Some of it certainly is louder than others.
So, on some of those quieter areas, some of the more family friendly areas, where maybe it's a little bit quieter, that's a good time to take stock of where you are.
But otherwise really taking advantage of that crowd is one of the great things about Chicago and the neighborhoods that the athletes get to run through.
I think, the one that our runners will typically cite, and I know, as of last year, the bank has changed the course, but the section where you are running along basically the highway, they basically cut it over faster, over to Michigan app.
So it used to be along the expressway a little bit longer.
I don't know, like a mile or two.
And now they kick you back over to Michigan so that you have this out and back, which is like electric.
And it's just such a better, more flowy way to do it.
So to coach worm's point, the bank has really they've infused like some periodic mayhem in a great way throughout.
And I think that, I mean, we're the city of big shoulders.
Like we're ready to carry you come through.
Oh, I love that.
All right.
So at this point, we are about a week out from this race.
And so people, I think you know they might have their race strategies dialed in, whether they're working with a coach or a training plan or they're just going to wing it.
They've probably thought about how they're going to run this race.
But if you two could offer some basic course strategy based on what you know about Chicago, based on there is going to be a little hill for you at the end.
How would you advise people run the Chicago marathon?
I love. progressive pacing on black horses.
The asterisks would be as if it was hot, but right now it's looking pretty, pretty moderate.
You will always gain more staying more aerobic in the beginning to save some sand in your pocket, to be able to throw that sand out in the last 10 K and and just grind to the finish.
You'll also be able to digest and thermo regulate and all of those other wonderful things that need to happen in the back half of a race.
And when I say progressive, I have athletes that I coach that do a 40 second delta of fast to slow.
If they started at 940, they ended at nine minute.
And I have some that do closer to 15.
So look back at your training and see what that range might be where you felt really good on your long runs and you were kind of hitting that flow state.
And maybe that is your range for what you need to begin with and end with.
One of the challenges of running on a flat course is that you don't have the ability to run up and down hills and change your gates when you get locked into an uncomfortable gates and sometimes you know you're using the same muscles over and over and over again and they start to wear down.
One of the things that i've incorporated into some of my athletes training is for.
Some short 10 or 15 second pickups, which is something I picked up from coach Robin, which she has our athletes often do with, with some pace changes in the long runs.
But at the top of the mile as you get later in the race, just to try to change that stride a little bit.
And that can often help people get towards the finish line a little better because, as great as Chicago is in the support and being flat and the turns really aren't that bad.
Sometimes you just need something to change that stride, and that little bit of a pickup especially if you force yourself to do it and you do it regularly can really be helpful in the back half of the race.
Yeah, I tried that in my last marathon.
My coach gave me that same advice.
And?
I would love to say that at that point in the race it worked for me, but I waited a little too long to try that.
So it was, I was, I was shuffling, but you know what I ran?
I, it was a great race.
I ran a 10 minute PR.
We're happy with it.
Um, but I loved, we did a lot of those in workouts.
She would have me throw stuff like that in, in my long runs.
And those were my favorite.
Like favorite way to break up the long runs too, was to throw in those surges.
So I love that advice.
I'm not good at it, but I love it.
You're also like, Oh, I didn't have to run to my next surge.
It's a little mental trick as much as it is.
Totally.
Totally.
And bring some friends with you.
You know, find some people on the course and and I'll do a little pickup together.
How concerned are we about that last little bump on the course?
Oh, it's horrible.
It is horrible.
I know it's going to be a hard time.
I've run the race.
I've run that hill training.
You know, it's not a big hill.
It really isn't.
It's just the location and the time.
You're already at 26 miles.
You just want to get to that finish line, and boom, you have a hill out of nowhere.
And it's a pretty long hill, relatively speaking.
So the key is, from my perspective and I've done this just recently Get your arms going, get your knees up.
Don't look at the top of the hill because it's going to seem like it's going to take forever.
Because the beauty of it is, once you crest the hill and you make that left hand turn onto Columbus, it's a nice finish.
It's a gradual downhill and it's right there.
And you've got the crowd and you've got the finish line and you've got the clock.
But it's tough.
It is tough.
And if I say that it's not tough, then someone on here is going to hear this and say but Coach Worms said it's not tough.
And it is.
But it's not because it's a big hill.
It's just the timing of it.
And it's tough.
But everybody's going to be capable of doing it because at that point, you're almost done.
So what are you going to do?
I mean, you just got to push through.
Yeah.
What's the alternative?
Just say, nah.
I hope not.
It's tough.
You're tougher.
Robin, what would you add to that?
What are your thoughts?
I mean, we we free run this this a lot, so we know what it is, we're familiar with it.
Um, i think you can do really well when you anticipate things, so we know it's going to be there.
So then we're like okay, do not save energy for it, i really don't think you need to.
Um, but i i actually think it passes faster than what maybe others do uh, just because again, we know it's there.
And when you're going up a hill you're using your posterior chain To Coach Worm's point earlier when we're on a flat course we are using really only kind of our front muscle groups primarily.
So when we get a hill, it's like, yes, let me use my butt.
Let me use my hamstrings.
So I think of it as like we're tapping into this secret area that we haven't gotten to use a lot.
So it doesn't really slow us down.
If anything, it regenerates and revitalizes us a little bit for that final straightaway.
But yes, I knew he was going to say elbows back, knees up.
That is a great, great, great thing to think to yourself.
Drive your elbows back and knees up.
Yeah, that is such a coachwormism.
I'm here for it.
Coachwormism.
I love it.
All right, before I let each of you go and head into race week officially, can you each leave us with some last tips or your best piece of advice for people who are about to run their first Chicago marathon?
Man, there's so many.
We could be on here all day.
But the one thing that I tell my athletes that I that i miss most about competing in retrospect is not the accolades, but it really is the journey.
It's such a special weekend, it's a special day and it's a special race, but it's not just because of the race itself, it's about everything that led up to it.
I love being with coach robin and at edge and with the edge athletes, because i love watching these athletes transform From novices into expert marathoners.
No matter how fast they're running and no matter how many they've done.
And to build that self-confidence and to recognize that they're able to compete with the distance and with themselves to get over the finish line.
And the reality is that not everybody is going to get a PR.
Not everybody is going to feel good.
And not everybody is going to finish the race.
I mean, that's just the reality.
It is grueling.
And I think sometimes people underestimate that.
Uh and, and they don't give themselves enough credit if things don't go well.
But the perseverance will last much longer than whatever the time is.
And I appreciate my time being on the course and, and I just want people to cherish that.
They may not during the race, they may not immediately after the race, but remember the entire journey because it's very special.
All the warm fuzzies.
I have two.
They're very different.
Yeah.
From each other and from coach.
Perfect.
The first one is is regardless if it's your first or your 10th is before you leave that day, you know, leave your hotel room, leave your home and you're brushing your teeth.
Take a moment and look in the mirror and just recognize that you're the type of person who does hard things.
And I always say it's such a privileged position as a coach that you know you allow us to be a part of your journey, of your dreams.
To electively do hard things as an adult is a very big deal.
It's a very, very big deal and that people who chase those things down are very special people who frankly, make our world a better place, and one that I want to live in.
So take that moment and look at yourself and be very proud of what you've done and be proud of what you're going to do, and just recognize that.
So that's step one.
Step two is on the course, please use the city, use the other runners to fuel you.
They are going to be out there in millions.
And it is the biggest day for our city.
And it's also that way because we want to help you through the mile.
We want to help you through the good miles.
We want to help you through the bad miles.
And you should just absorb all of that as much as possible as a sponge.
If you find yourself in a low part ever, find a little kid to high five.
If you're coming up on someone who looks like they're struggling, pat them on the back and say you've got this.
You look so strong.
Take that energy.
Give it back.
You can reach the most beautiful flow state on this race course.
And I invite you to be open to being able to do exactly that.
I'm so excited.
Oh my gosh, this is the best pep talk.
I'm not even running the race and I'm like, wow, let's do it.
It's next year.
Next year.
We'll see.
Well, you two are amazing.
We'll have to get you back on after Chicago.
We'll get your race recaps from the day and hear about what it was like from your respective positions out there on the course.
Thank you both so much for sharing so much of your knowledge and expertise with us.
And I hope you both rest up and enjoy your taper heading into race week.
Thank you so much.
Thank you.
You made it.
Welcome to the finish line.
I'm so happy that you're here.
No, I know you're listening to this beforehand.
I'm just, I'm planning for it.
I'm excited for you.
Let's talk about the finish line briefly.
Does the finish line stay open until the very last runner?
The course time limit at the Chicago marathon is six hours and 30 minutes.
That clock starts after the last runner crosses the start line.
After that six-hour, 30-minute limit is hit along the course, the streets do start to reopen.
It's a big city race.
It is based on their city permits.
At that point, runners will be asked to move to the sidewalks and obey traffic signals for the remainder of the race.
They do have to continue encouraging that time limit and, as the Chicago team told me, They recognize that participants will finish outside that window.
So they are keeping the finish line open a little bit longer this year, which is exciting.
I will be there for that.
They want to accommodate the people that finish outside the time limit.
So they get the same opportunity.
They get the experience of crossing the finish line.
If the finish line has closed when you get there, you will be directed to the final finisher area.
They're going to have food, drinks, and your medals.
You will get your medal.
You'll get your stuff.
It's just in a different area within the park if you are after that six and a half hour mark.
So they have to start breaking the finish line down at some point.
And we're going to stay out there as long as they'll let us.
We want to celebrate everyone who's out there.
So there is an official time limit.
There has to be.
These city races, it takes a lot to pull them off.
And I'm going to be there as long as I can.
And then a lot of people ask, can I get a hug at the finish line?
I will not be giving out hugs.
I will be up on the photo bridge announcing your finish, but give me a wave, give me a yell.
And I will try to do the same in return.
Someone also asked, how can I increase my chances of you calling my name at the finish line?
I've said before, when there are tens of thousands of runners crossing the line, our computer screen is moving so fast that it's almost hard to even catch any of the names.
So sometimes I just look down and if I see people who have their names on their shirts, if I have some sort of identifying factor like a lot of people run with their country's flags, either carrying them or on their shirts I would love to say that I can identify all of them.
I absolutely cannot.
I'm like, yes, Canada, go Japan.
Beyond that, not so good at the flags.
But yeah, if you have your name on, if you give a wave, if you're wearing a pink tutu, you're probably going to get a shout out because we see it and we recognize it.
So yeah, there's not really anything specific you can do.
We do our best.
I am one of several announcers who will be up there throughout the day.
And we love, we really do love every single one of you.
So more importantly...
Focus less on getting a shout out at the finish and focus more on the fact that you just did something awesome and we're super proud of you.
Now, the spectating section here is going to be quick because I have never spectated this race.
So it's not going to surprise you to hear that I'm going to tell you to go to chicagomarathoncom and check out the spectator section.
The Chicago Marathon course does closely follow public transportation, so you can get to multiple points on the course to see runners throughout the race.
The mobile app, it has unlimited runner tracking.
I'm going to be tracking like 60 people on race day.
You can sign up to watch the runner and see where they'll be, so that you can time your movements with theirs.
It's all amazing.
Technology is great.
I had to reach out to a few sources for this because I did not know the answer, but I was told that some of the best places to cheer, if you want the party vibe, are the North Halstead area between mile eight and nine.
And quote all the neighborhoods Chinatown, Tilson.
The neighborhoods come out to cheer on the runners and each neighborhood has a unique vibe and experience for spectators.
It's a great way to see your runner and experience the magic of the city on race day.
Can you spectate at the start and finish?
So the best spot near the finish is going to be Michigan Avenue.
It's that mile 26 area.
It does get pretty crowded.
Understandable.
You're as close to the finish as you can be.
It's a popular spot.
Grant Park is primarily closed to spectators, but it opens after 930 on race morning.
That's that mile 27 post-race party.
It's open to the public, open to spectators, obviously open to the runners.
NBC five Chicago is going to have the live stream playing in there.
So you'll get to also see that live footage of runners crossing the finish line.
Can't stress enough communicate your post race plan with your people.
Whether you're the runner or the spectator, it gets crowded.
I feel like you can never fully count on cell service at marathon finish lines because everyone's trying to do the same thing.
And by that, I mean, upload their photos to Instagram.
So have a plan to meet your people.
Have a backup plan.
Keep in mind for the runners.
It takes about 30 minutes for you to cross the finish line and get to that post-race party.
You're going to cross the line.
You're going to get your medal, your runner refreshments, marathon photos there and then you're going to pick up your gear.
That whole process, plan for it to take around 30 minutes.
So again, if you're the spectator, if you're waiting for your runner and you're like oh my gosh, it's been 20 minutes since they finished, they're lost.
They're not.
They might be.
They're probably just working their way to get to you.
So give it a little bit of time.
Try to be patient and then find each other and then have fun.
Yay.
Thank you so much for being here for this episode of the Allie on the Run show.
I hope you are feeling relaxed as you begin your taper.
You're going to be great.
We do this for fun.
Never lose sight of that.
Okay.
Hopefully you got some information.
You got some answers to your questions.
Remember, chicagomarathon.com has all the information you need and more.
I hope to see lots of you in Chicago.
I will be out there, like I said, live show Friday.
I'm running the 5K Saturday morning and then I will be at the finish line cheering for runners in the afternoon and into the early evening.
You've got this.
You're doing great.
See you in Chicago, and thank you for joining me on the run.
