Great video! Thank you for sharing. I’m curious about your friend running with you for the later part of the race. He was like your personal pacer, which seems like a great idea. Did you put in request with the organizers to be able to do that or did he just jump into the race.
We are lucky to watch your race recap video for free. Your contents are getting matured over the time and now all are well made and easy to digest. Don't go anywhere Michael and hope to see you again somewhere at the corner of race day startline!!!
For me the bridge was a great motivation because I felt SO much better than I did when I ran in '11 and '12. I was ready for it to be a struggle, and at the top I was "wait, that's it? we're done? all down/flat from here!"
Ko, I think you nailed it about sipping more even if you got H2O when you meant to get Nuun. MYCOACH told me frequent sips of endurance fluids would obviate the need for more gels than ~every 30 min. which I need and Meg F. recommends. The fact you use different shoes & brands for your races is a testament to your lack of bias. And the fact the SuperBlast felt good until the very end after having recently done NYC & all those others in short order tells me that for many runners it may be an excellent plateless marathon option. Re: caf gels, I think the mule-kick-in-the-chest delivered by Maurten Caf’s is absorbed faster than the 25-50 mg in other caf gels due to the hydrogel formula, aside from the higher caf content. Finally, MYCOACH (a CIM expert if there ever was one) says it is by no means an easy course and also endorses not going out too hot on that 1st mi (as in BOS) but also keeping effort steady rather than pace as you mention. I think what makes it a BQ/OTQ course is that if one runs it smartly, it’s set up for a big negative split. Moreover, the varied terrain of the hills give your mechanics relief, unlike a flat or even downhill course. Loved this video!!
my body seems to respond well to courses that do have a bit of up to go with the down. just about the only course that is better than CIM for me is Grandma's (not counting the big downhill races)
Best recap yet! I love the pictures of the hills. My wife also found this useful in the Chicago marathon spectator guide as well - helps to visualize if I ever run CIM
These are my fav vids of the year. Because of this video, CIM is officially locked in for 2023. Btw, I know these linger videos don't does as well for all the extra work, but please don't quick on these nerdy recaps
Thanks for sharing your race recap of CIM a great conclusion to a very busy year. Already looking forward to the Boston Marathon recap best of luck for 2023
I'll be running CIM (Full) for the first time next year since Mario is going to be coaching our club to target it! Since you'll likely be spectating it for '23, I'll just say this - I had a great time just spectating this year! Good to see you albeit briefly!
Wow - what a detailed break down! Thoroughly enjoyed this, especially as this was my first ever marathon and also first ever 26.2 miles run. Wishing you many more, and that you hit all your targets one by one.
@@kofuzi thanks Mike! Appreciate the support! I’ll be here, jogging, running, sprinting, working on my pace, building mileage, and watching your videos! 😁
I thoroughly enjoyed this as my 3rd marathon in 2022. The Wet Shakeout was nice (and wet). I PR'ed and my motivation was not to let the 4:30 pace run in front of me. We met just after the bridge, I said Hi and Goodbye.
Hey Kofuzi, thanks for sharing your thoughts and details on your CIM race! Always appreciate your running/data analysis too! CIM might be one my daughter and I look to consider running in the future. Wanted to also wish you and your family a wonderful holiday season and happy new year! Will we see you in Boston in 2023? Missed chance to see you at NYC, so I hope we get the opportunity to meet you if you are running Boston.
my Polar also read 26.55 which is frustrating because I concentrated on tangents. ultimately, the humidity killed me as I train in Coloradoand definitely not used to that. Next year I think I'm going to try Houston. PB 3:10, 47 yr old male BQ
I missed one of the Nuun pit stops cause I think they were mixed up in the line up. Usually they had them at begining of the line. But besides that, I got Nuun at every other station because I also run low on sodium naturally. During my training, I noticed I started to cramp up at mile 18, so getting electrolytes was super important for me. At mile 25, the lateral part of my thighs started to cramp pretty bad, but I just kept pushing through 😅😅
Nice race and thanks for the recap! I usually point to the volunteer that I plan to grab the cup from ahead of time. We make eye contact, I grab the cup and thank them. Works pretty well.
Great video, I was just about 30 sec slower than you at the half way point. I did lose a bit of time in the 2nd half as I know I wouldn’t reach my goal anyway. Hope to run closer to you in Tokyo
I used to use additional bars from the intro music and changed the outdo every video. but that became time consuming and it lacked that element of branding that I was looking for. it's just something I thought worked well for a quick cut to black with a short segment of bonus footage or blooper footage. I started doing it several years ago and it has just stuck.
@@kofuzi Understood. CIM sounds great still, even with the hills. But, after hearing about the NY marathon with all the level bridges at the start with questionable liquid possibly dripping down on runners from above them and those brutal hills; and about the Chicago marathon hills with no reception for several miles at the start, they sound like marathons to avoid even though they have great history and I know that people really like those cities.
I think it just took a bit of adjustment on my part. A lot of volunteers held the cups from the top, but I didn't have any issues the rest of the race.
Great summary! I saw you at the finish line… finished a couple minutes behind you. Do you still use MAF? At what point of the training cycle do you add in speed work? Or, are you just using MAF for your easy runs and leveraging 80/20 for the entire cycle (as you alluded to in an earlier video)?
Now that you broke 3 hours, ran NYC and are scheduled to run Boston, what are your goals for 2023 and the next 5 years? Have you considered running a trail race when the season is over like the Arctic Frog 50K in Libertyville in December?
I had a very unusual fall running season, with a lot of races that made a traditional training plan difficult to adhere to. For marathon training, I do a lot of threshold work for my midweek sessions and long runs with marathon effort. I tend to peek over at Jack Daniels Running Formula for specific workouts.
the strava data came from polar. sometimes, I prefer the data visualization of strava. other times, I prefer the way polar lets me view the data. (I do wear multiple watches, but that's irrelevant to what you're really asking. I don't usually simultaneously record with the multiple watches)
I don't know. I wonder if it's like a co-packer situation like with ice cream. One giant factory where like 9 or 10 different brands of shoes are all made in the same building.
Dunno if you heard but there was a runner who had a cardiac arrest at mile 26. He received CPR and recovered, but suffered traumatic brain injury due to lack of oxygen. Probably can't link to the Instagram from his wife here, but I'll try to tag you from my Instagram. Gofundme has been set up as he'll have a long road ahead. He was an experienced running at 6:20/mile pace trying to BQ. Seems he had a previously unknown heart condition.
Great video! Thank you for sharing. I’m curious about your friend running with you for the later part of the race. He was like your personal pacer, which seems like a great idea. Did you put in request with the organizers to be able to do that or did he just jump into the race.
PSA: the race specifically looks for this and does not like it. from personal experience, let me tell you, you risk disqualification.
“I have no idea who that guy was. He just started running with me and wouldn’t shut up.”
We are lucky to watch your race recap video for free. Your contents are getting matured over the time and now all are well made and easy to digest. Don't go anywhere Michael and hope to see you again somewhere at the corner of race day startline!!!
hope to see you soon!
Ending song slaps! 😊 Love it.
Thanks for another great recap!
thanks for making it all the way to the end!
Agreed. I went from confused to a big smile. Nice way to kick off my freezing Monday work morning.
SO MANY THINGS ID LOVE TO COMMENT ON, BUT MOST IMPORTANTLY….the out-tro HUM! 🙌🔥❤️
thanks Shannon!
So I'm not the only one to sing the outro like that? 😂😄 "Yo What's Going On?... Der Der Derler Der Der.." 🎶 Love it!
it's fun to sing along
For me the bridge was a great motivation because I felt SO much better than I did when I ran in '11 and '12. I was ready for it to be a struggle, and at the top I was "wait, that's it? we're done? all down/flat from here!"
it's a very nice way to think about those few miles
Ko, I think you nailed it about sipping more even if you got H2O when you meant to get Nuun. MYCOACH told me frequent sips of endurance fluids would obviate the need for more gels than ~every 30 min. which I need and Meg F. recommends.
The fact you use different shoes & brands for your races is a testament to your lack of bias. And the fact the SuperBlast felt good until the very end after having recently done NYC & all those others in short order tells me that for many runners it may be an excellent plateless marathon option.
Re: caf gels, I think the mule-kick-in-the-chest delivered by Maurten Caf’s is absorbed faster than the 25-50 mg in other caf gels due to the hydrogel formula, aside from the higher caf content.
Finally, MYCOACH (a CIM expert if there ever was one) says it is by no means an easy course and also endorses not going out too hot on that 1st mi (as in BOS) but also keeping effort steady rather than pace as you mention. I think what makes it a BQ/OTQ course is that if one runs it smartly, it’s set up for a big negative split. Moreover, the varied terrain of the hills give your mechanics relief, unlike a flat or even downhill course. Loved this video!!
my body seems to respond well to courses that do have a bit of up to go with the down. just about the only course that is better than CIM for me is Grandma's (not counting the big downhill races)
Amazing version of "what's going on" there at the end
someone videotaped their kid singing it and sent it to me. I asked if I could use the audio-only because I thought it was awesome
What a stunner. He saw you and knew your theme song ?! When kids recognize you, you’ve made it. 😮You are an “amateur pro runner” after all!
At first I assumed it was your daughter singing it! Hilarious.
@@kofuzi It is indeed awesome! A pleasant surprise!
Best recap yet! I love the pictures of the hills. My wife also found this useful in the Chicago marathon spectator guide as well - helps to visualize if I ever run CIM
hope to see you out there soon!
These are my fav vids of the year.
Because of this video, CIM is officially locked in for 2023. Btw, I know these linger videos don't does as well for all the extra work, but please don't quick on these nerdy recaps
thanks for the support Matthew!
It was a very hot day but taking it easy…
AND HAVING THE TIME OF YOUR LIFE‼️
Pouring out that Kofuzi enthusiasm all over the course.
Got into the 2023 Chicago Marathon and so excited because this means I finally get to meet Kofuzi!! Oh yeah… and I guess run too hahaha!
Excited to add CHI too to my calendar in ‘23. See you at the shakeout!
The smash cut after the coffee discussion is my favourite part of any of your videos 🤣
I enjoyed that part, too
Good job Kofuzi. You gave it some efforts on this race, so that was a fantastic 3hr run….. it is the fastest marathon of the west.
thanks!
FIRST?! WHAAAATTT!
Love your videos Kofuzi!! Thank you for constantly being an inspiration and pushing this community to be better EVERY DAY.
yo!
Thanks for sharing your race recap of CIM a great conclusion to a very busy year. Already looking forward to the Boston Marathon recap
best of luck for 2023
should be a fun video to make!
I'll be running CIM (Full) for the first time next year since Mario is going to be coaching our club to target it! Since you'll likely be spectating it for '23, I'll just say this - I had a great time just spectating this year! Good to see you albeit briefly!
I’ll have more energy to participate next year. Looking forward to it!
Thanks for the great recap Mike! I decided to run CIM next year and this is going to be so valuable!
Hope to see you there!
Another outstanding recap, Mike. Congratulations on all your success in 2022 - here’s to an even better year in 2023 🍻
Thank you 🥂
Running CIM 2023, thank you for the detailed review of the course!!
Good luck!
You passed me on the bridge at the 30k-35k mark. I was in the orange singlet and maroon hat. You were looking very strong! Great race! 💪
hope you had a strong finish!
Wow - what a detailed break down! Thoroughly enjoyed this, especially as this was my first ever marathon and also first ever 26.2 miles run. Wishing you many more, and that you hit all your targets one by one.
congratulations on your finish!
@@kofuzi thanks Mike! Appreciate the support! I’ll be here, jogging, running, sprinting, working on my pace, building mileage, and watching your videos! 😁
I thoroughly enjoyed this as my 3rd marathon in 2022. The Wet Shakeout was nice (and wet). I PR'ed and my motivation was not to let the 4:30 pace run in front of me. We met just after the bridge, I said Hi and Goodbye.
thanks for joining the shakeout!
Hey Kofuzi, thanks for sharing your thoughts and details on your CIM race! Always appreciate your running/data analysis too! CIM might be one my daughter and I look to consider running in the future. Wanted to also wish you and your family a wonderful holiday season and happy new year! Will we see you in Boston in 2023? Missed chance to see you at NYC, so I hope we get the opportunity to meet you if you are running Boston.
I'll see you in Boston!
Thanks Ko! Just signed up for this years race. Will definitely rewatch this video a couple times from now until December 🙏🏾
See you in December!
Excellent recap and I loved that ending!
thanks for watching!
Congrats on a strong finish to the year brother! 👍
thank you!
my Polar also read 26.55 which is frustrating because I concentrated on tangents. ultimately, the humidity killed me as I train in Coloradoand definitely not used to that. Next year I think I'm going to try Houston. PB 3:10, 47 yr old male BQ
Loved the outro music 🤣
someone sent it in
I missed one of the Nuun pit stops cause I think they were mixed up in the line up. Usually they had them at begining of the line. But besides that, I got Nuun at every other station because I also run low on sodium naturally. During my training, I noticed I started to cramp up at mile 18, so getting electrolytes was super important for me. At mile 25, the lateral part of my thighs started to cramp pretty bad, but I just kept pushing through 😅😅
I do vaguely recall one aid station being backwards or at least confusing as I was running through it.
Great to run into you this morning sir! 🤗
Nice race and thanks for the recap! I usually point to the volunteer that I plan to grab the cup from ahead of time. We make eye contact, I grab the cup and thank them. Works pretty well.
until it doesn't
Maybe to watch this one at least 20 times😊. 🎉🎉
That outro is the best!!!
someone sent it in. I had to use it.
Great effort! That outro song tho 🤣
I'm glad so many people made it all the way to the end!
Yo, what’s going on!!, I should pay more attention if I am trying to get there next year 🤞🏼🤞🏼
hope to see you there!
I almost didn’t click this video ‘cause I thought it was some kind of karate chop tutorial 😂
Fantastic stuff!
thanks Doc!
Great video, I was just about 30 sec slower than you at the half way point. I did lose a bit of time in the 2nd half as I know I wouldn’t reach my goal anyway. Hope to run closer to you in Tokyo
Let’s do it!
I’m hoping to run a similar time and improve on my 3:06 at Berlin. I’ll be turning 54 in December.
Good luck!
Asics singlet t shirt looks very nice
OK weird question how did CHeckered by Jim YOsef become the outro song for all of your videos?
I used to use additional bars from the intro music and changed the outdo every video. but that became time consuming and it lacked that element of branding that I was looking for.
it's just something I thought worked well for a quick cut to black with a short segment of bonus footage or blooper footage. I started doing it several years ago and it has just stuck.
This was great with the Map Street view.
hopefully it doesn't scare anyone away from the race, as the hills aren't that bad. but they're aren't nothing
@@kofuzi Understood. CIM sounds great still, even with the hills. But, after hearing about the NY marathon with all the level bridges at the start with questionable liquid possibly dripping down on runners from above them and those brutal hills; and about the Chicago marathon hills with no reception for several miles at the start, they sound like marathons to avoid even though they have great history and I know that people really like those cities.
Definitely had a few volunteers holding on to the cups too tightly also 😂
I think it just took a bit of adjustment on my part. A lot of volunteers held the cups from the top, but I didn't have any issues the rest of the race.
Racing CIM this year, would you recommend negative splitting after racing the course twice?
I'm not running CIM but wow this was really interesting!! Would you be able to do something like this for NYC?
i ran it last year, but it was a fun run for me, so i don't really have the kind of race needed to be able to do a proper race recap.
Great summary! I saw you at the finish line… finished a couple minutes behind you.
Do you still use MAF? At what point of the training cycle do you add in speed work? Or, are you just using MAF for your easy runs and leveraging 80/20 for the entire cycle (as you alluded to in an earlier video)?
I can’t quite make out the name of the tights, could somebody tell me please?
Now that you broke 3 hours, ran NYC and are scheduled to run Boston, what are your goals for 2023 and the next 5 years? Have you considered running a trail race when the season is over like the Arctic Frog 50K in Libertyville in December?
Great question. I have no idea how to goal set anymore
I’ve noticed my heart racing after a Maurten Caf Gel! Great recap!
I'm thinking that I might be getting sensitized even to the Caf, but compared to any other way I can get caffeine, the Caf just hits different
hey kofuzi .. do you wear anything under your half tights?
Do you run CIM every year, I wish I would of known you were out here!
This path looks like it is decline elevation overall race or is polar/strava. I always have polar issues with elevation especially at the start.
It is. It just doesn’t quite feel as downhill as it looks, except for maybe in the 16-20 mile range of the course
Wait, where did that Outro come from? LOL 🤣
Someone sent it in
Do you follow a specific training plan? Seems like whatever you’re doing is working for you!
I had a very unusual fall running season, with a lot of races that made a traditional training plan difficult to adhere to. For marathon training, I do a lot of threshold work for my midweek sessions and long runs with marathon effort. I tend to peek over at Jack Daniels Running Formula for specific workouts.
I noticed you’re comparing some data from polar and Strava. Do you run with multiple watches?
the strava data came from polar. sometimes, I prefer the data visualization of strava. other times, I prefer the way polar lets me view the data.
(I do wear multiple watches, but that's irrelevant to what you're really asking. I don't usually simultaneously record with the multiple watches)
How u holding the selfie stick for 26 miles???
I started out with running with a phone, then a small handle, and then a selfie stick. you just get used to it, I guess
I don’t get the Sherwood florist pun. Someone pls esplain
I don't know. I wonder if it's like a co-packer situation like with ice cream. One giant factory where like 9 or 10 different brands of shoes are all made in the same building.
haha 'Fear the Hurt' agreed
Get burned once, feel it forever
Dunno if you heard but there was a runner who had a cardiac arrest at mile 26. He received CPR and recovered, but suffered traumatic brain injury due to lack of oxygen. Probably can't link to the Instagram from his wife here, but I'll try to tag you from my Instagram. Gofundme has been set up as he'll have a long road ahead.
He was an experienced running at 6:20/mile pace trying to BQ. Seems he had a previously unknown heart condition.
thank you for sending me the post
If u do run the Boston. Marathon...you will get to meet eliud kipchoge .....he will probably take 1st place if he come to run in 2023....
I cannot imagine a scenario where I would get to meet Eliud Kipchoge
@@kofuzi I heard he coming to run the 2023 Boston marathon....he plan to take 1st place....
Yo!
yo!