Special shout out and big thanks for the awesome volunteers. I have run many CIMs before and this time there are definitely a lot more fast runners on average
Thanks for the recap! I was at CIM for my first road marathon and missed the BQ this time around, tried hanging with the 3:05 group and couldn’t hold on at the end. It’s a great race with a lot of energy.
I was going for sub-3 at CIM too! So a few remarks regarding your recap: 1. I took the bus from the West Point stop, and ours were school buses, and freezing cold ones because the windows didn't close all the way. Also, they kicked us off the bus right when we got there. I ended up finding shelter at the gas station mart near the start. Your nice bus ride has me very envious. 2. You're amazing being able to film and run at the same time. There's no way I could've pulled it off. I had trouble just taking my gels (also Maurten) out of my shorts with cold hands. 3. My Garmin clocked 26.38 miles, which I feel is fairly accurate given that I didn't run great tangents (but not terrible ones either). 4. Very interesting you keep track of your power numbers. It's something I've never considered using, though I don't think(?) Garmin exposes that data realtime. 5. We had very similar first halves, and we had similar water stop strategies, and I also had foot (and calf) pains (my legs somehow became gankier during taper). Where we differed was that you took five gels to my two (though I packed three). Although Maurten is very gentle for my stomach compared to all other brands, there's still a point where I can't take any more of any kind of food substance. I didn't feel comfortable enough to take that third gel. Also, I skipped the last water stops because I didn't want to waste any more energy or time maneuvering to get more fluid in me. 6. Also skipped the BQ bell. I just wanted to get back on the bus to the hotel and into a hot shower. Haha. But I think if I had a hotel right next to the finish line, I might've stuck around. Overall though, congrats on a great race, and I hope you get that sub-3 next time!
Well done! Awesome time and thanks so much for taking us with you. I really enjoyed your Marathon footage it felt like I was right there with you. Have a great day. Happy Holidays and stay safe!
Thanks for a wonderful recap and congratulations on a beautifully executed race. You will break 3 hours at Grandma’s 2022! It’s a sweet course. Lake Superior on your left all the way home! I like to take the train to the start line. Very relaxing ride, room to put your feet up. The PR bell will be waiting for you (with a shorter line)! Bugs will not be an issue in June, BTW. See you in Duluth!
Nice race! Very appreciative that you carry the selfie stick and selfishly do not think you should stop, however I do wonder if some of the negative self talk when you are trying to provide us updates mid-race become tough to overcome mentally. Feels like it is tough to overcome doubt/negativity when you speak it out loud, as if you are speaking it into existence lol high probability I am overthinking this.
I agree 100%, as well. I saw a video a few years ago where he did a beep test to qualify for a race (i think, it was a while ago) and I swear if it was me running line-to-line with a selfie stick, I would've thrown it 100 yds just to beat it. Without a doubt, he would've run "better", relatively speaking, but no doubt he's adjusted and vibes withit...kinda lol
This message is meant as fully supportive and I know you have said many times you will always have the selfie stick for us and I think that is nice. I was only referring to the verbal in race updates.
Excellent recap, Mike...loved experiencing it all over again through your eyes. Loved what you said at the end about being really happy with your running and not NEEDING to get under that 3:00...because isn't the joy what it's really all about anyway? Congrats on an amazing race and glad you had a fun day out there!
@@zulkhaireesulaiman8575 Yes and I’m curious how the person’s foot and ankle feels post race🦶 . Wonder what coach says about what the person should do if they were interested ✨
Mike congratulations on your race. Enjoyed your recap. Didn’t get to see you at the start, but I was back with the mid-pack folks. Welcome to the Northern California running community. You gotta love this great group of people and a race that draws from all over. Best Regards!
I think that the mental energy put into TRE and CIM expo and your work throughout the week or two prior including the travel does affect your performance on race day. Thank you for all that you do, and for giving it your all. Very impressed, and taking many notes on how you were able to pull this off!
Great race, congrats! And awesome recap, thanks for taking us along. I also wish to have so many listeners when I talk for 30 minutes about my race, hahah (sad laugh). No but really, great job, looking forward to upcoming challenges.
Thorough recap from a bucket race for me! Just makes me want to head there more now after the race footage and your reviews. Congratulations on another great race!
Managing the minimal total distance ran at this course is difficult. In 2019 I ran 26.40, then 26.30 this year. It has to do with the aid stations like you mentioned, and also establishing a comfortable space to run in huge corrals near beginning was a battle. By mile 6 I had already run .07 extra. Brilliant effort and insightful recap. Bravo on the solid BQ. See you in Boston 2023!
Even though you felt like you were not sweating, the fact that you were nauseous at the end means you were probably dehydrated. I puked after all of my first four or five marathons, and then I started hydrating a lot more, 2 cups at every aid station (1 water, 1 Gatorade if available), and now I haven’t felt nauseous after my last 20+ marathons. Congrats on your great race!
Congratulations! I was supposed to run my first marathon this past weekend but backed out due to the worse runner’s knee I’ve suffered so far. I can’t wait to test myself at the 26.2 mile distance. Your journey is inspiring.
Great recap and Congrats on your great race! I ran on Sun as well and I love to watch how you analyzed the course and talked about the strategy. You'll punch sub 3 in the next race!
I think you might be accurate when you said that the foot pain could be some sort of problem late in the training block and not a pair of shoes. All these things are part of the lifestyle. Weird pains for no apparent reason 😂
Thorough recap. Great job explaining the various places on the course that pushing faster is possible. I’m not entirely surprised that your legs had those slower miles at the end. Anyone at TRE was on their feet for a ton of time on Wednesday and Thursday. I felt like it definitely had an effect on my legs at the end. But TRE was well worth the trip so in my mind it was worth the trade off. Something tells me you’ve got an under 3 hour marathon in those legs. Also, great seeing you at the expo!
Here is the deal. if you do a marathon on a day where absolutely everything clicks, with all your training, expect to go at least 10 minutes faster. That's the day you scrap all your plans and go for it 100% hoping the wall hits you at 26.3 miles. At some time you should give that a try. 18 sec faster per mile is almost 8 minutes. That is absolutely feasible on that magic day.
Congrats again - great race and nice recap. I've run 17 marathons and have never managed to run shorter than 26.4 miles. Usually it's more like 26.5 or 26.6. So when aiming to run sub-3 I always assumed that my watch needs to say I'm averaging 6:50 pace, not 6:52. My strategy, which may not work for everyone of course, is usually (depending on the course) to hit halfway as close as possible to exactly on pace - so 1:30:00 if the goal is 3 hours - because negative split marathons are actually pretty rare. Besides, I train to run a specific pace, so running faster at any point in the race is going to wear me out more than keeping it as even as possible the whole time. Maybe you wouldn't have slowed down the last couple of miles if you didn't need to run in the 6:40s before that in order to bring your average pace down? I say try cranking out steady 6:50s next time for mile after mile (assuming a relatively flat course) and see how long you can hang on.
Great insight into how the day went for you 👍 amazing achievement to get a BQ time. I'm planning to start working on getting down from 3:57 to 3:30 over the next year or 2 and then just take it from there to try and get further down towards 3:00 🤞
Great race! Really enjoyed your recap. I'm also hoping to break 3 in the next year or two so always looking to learn from others who are pursuing the same goal!
Great recap Kofuzi. I’m entering my first ever marathon this weekend, Melbourne Marathon, and all the behind the scenes detail was appreciated. Also chasing sub 3, we’ll see.
Brilliant time and attitude to sub 3, I’ve been attempting sub 3 for 20 years, still trying at 58, but enjoyed everyone of my 46 marathons, should be at Boston 2023, Edinburgh and London booked 2022.
Great time. Ive went for a sub 3 a few times and always fell apart in the last few miles 😄 Your pacing on the whole was excellent, i'd personally never try to negative split a marathon but hell you were not far away. It will come for sure.
Congrats on your BQ! Great race! Great recap! I qualified for Boston 2022 this year with a 3:04. So hope I get to run Boston again in 2023! Would love to meet you! Keep up the good work 💪🏼
Congratulations on a well executed race. Race recap is really good. Running with selfie stick is not easy and kudos to you for doing that. I think you are taking a risk with the stick as you are increasing effort (mentally and physically) by do that. IMHO, I wouldn't count and talk about the 'extra 3rd of a mile' you ran. These courses are certified & measured courses and so what is the point in focussing on them. In fact we usually run less distance in point to point courses as there tends to be less turns and we can run tangents better. Chicago has 50+ turns (I am anal and counted them). I am not trying to be smarass but I know a thing or two about running marathons. I ran sub3 last 8 years and just ran NYCM in 2:58:04 at age of 52
I see a sub 2:55 coming in the next year or 2 for you! I can't imagine running a negative split because I will always lose pace in the last third. It sounds like a more enjoyable way to finish, but the way I look at it is that I don't know what I'm capable of on any particular day, and I won't find out unless I push to find that limit. The day I broke 3 I ran a half marathon PR and had a 12-minute positive split.
Congratulations again on such a great run and BQ, just awesome. Loved the real deep dive of this video, all the detail, etc, really helpful to learn from your experiences. Cheers from Canada, Scott🤓
Hi Kofuzi, congrats on the marathon and loved listening to the race recap. Glad to hear you'll be keeping the selfie stick as I feel we're there with you. One suggestion I have is that you get rid of the 5k work, especially in the month leading up to it. I predict a 2'57 in your next attempt, good luck!
Great race recap! Congrats on a great marathon!! 💪😁 I'll be in Chicago for 2022! Finally qualified for Boston this past Sept and have wanted to run Chicago also so I signed up! Hope to see you when I'm there for the marathon! 👍👍
Great recap man. Heck of a race!... Regarding the closing statement, I think you owe it to yourself to break 3 hours. So close, just a few tweaks and your there! My main advice would be as it has been on previous videos, stop focusing so much on how many gels you can carry and cram down. That's marketing hype having you thinking you need that much. Focus on a few more key workouts like the 4x4 mile that you did and that'll get you there 👍
Hi Mike. I also ran CIM with a stryd. I cut every corner and came in at 26.32 which would have saved you 80 - 90 seconds. I also had to hang on those last two miles and ended up at 262 watts average 3:10:42 which was faster than I had hoped so happy with the result. So - the camera and cut the corners I think you made it :-)
Since I am a Sacramento local this is my home marathon so this was my fifth year. I don't think I've ever been below 26.4 miles in total and my elevation is always in the 600+ feet range no matter how I look at it. That said amazing job on your marathon and a great analysis of the race and course which I agree with even as a local. That bridge at mile 22ish for all of us that are slower and likely under trained always feels like the actual biggest hill on the course despite knowing it really isn't.
Some Kind Bars (including the chocolate sea salt variety) have chicory root fiber in them that will make your stomach gurgle/cause GI issues if you are sensitive to it!
people also say that eating a gel at mile 23 or 24 is too late for your body to feel an effect. and yet, I feel like I can tell pretty quickly when a gel is or isn't caffeinated. and I generally plan for my last gel at mile 23 or 24. could be placebo or some other metabolic pathway at play. but I'd rather have these things than go without
well paced marathon, all those other things as the perfect time goal are just distractions, what you have achieved was much more, have fun and keep going. thanks for sharing
Congrats on the race! CIM was my first marathon ever this past weekend and I had to ride a school bus to the start line. Guess it depended on where you got picked up from lol
I'm 5'10" (178cm). I've been doing form drills before speed workouts, but cadence hasn't really been a number that I have been paying much attention to. my Stryd footpad does record it though
How are those Rabbit half tights compared to the Janji groundwork halftights you have? The Janji’s have great amount of pockets as well or do you feel the Rabbits are more breathable?
Was the total descent 800 ft??!! Trying to train around town for a course similar…on average how long were the rolling hills? Short rolling hills or long?? On average? Thanks mate!
Congrats 👏 Great effort, and fascinating journey⚡️ Have been wondering how tall you are, and if you have considered form drills for higher cadence? 174spm doesn’t seem like a high number. A conservative +5spm x 1,20meter stride would gain you 25meters/km. = 1km over 42k = a cut of 4 min/km. = sub3 ✌️😇 Sorry for the km I’m scandinavian 😆
That's not how it works. You can decide to increase cadence but you have one pool of energy so it'll affect you negatively in another way. Think of it like a yo-yo. Increasing cadence increases heart rate and can tire you out quicker. Again everyone has a natural cadence so there's no magical number. As long as your cadence is 160+ you're good to go. Unfortunately it's not as simple as what you stated otherwise Usain bolt and every top sprinter/runner would be able to get faster every year by just increasing their cadence. Your body has a certain amount of energy. You can make your cadence very high but you'll have to decease power. There's energy depletion there. The other way is increase power and lower cadence, which also depletes energy hence the yo-yo effect I mentioned earlier. You can't beat the system. Also Shorter people have higher cadences, while taller folks slower ones. It's tied to biomechanics.
@@mav3ric100 You do seem very certain in your case. The following is not an attempt to argue or defuse it. My prospective behind the question for KOFUZI is merely a different take on improving fitness for a marathoner, besides the ever popular tweaking speed work and/or mileage. I am not a physician or researcher. I do however make my daily living in the field of road running, and have been reviewing different studies on this subject over the years. One study promoted that increased cadence reduces VO2 consumption by maintaining a certain aerobic level of work with less energy spent, which decreases fatigue. Another study of stride frequency of ultrarunners showed that faster speeds were associated with higher strike frequencies. Higher cadence is also associated with increased shock absorption, decreased ground contact time and reaction forces. Thereby reducing body load, impact on joints, breaking forces and an overall risk of injury. In my very humble opinion increasing running cadence can improve a runner’s efficiency without necessarily guaranteeing faster running.
Excellent race recap Kofuzi , amazing job in the marathon, looks like you’ve got the marathon prep & strategy down to a fine art, your focus & passion for running is pretty cool, & marathon energy to do the race recap all on the same day, haha yo what’s going 🥳🥳🥳👍👍🏼✌️✅😂
Hi Kofuzi! Really good race! Do you have data about floor contact time on each foot? I'm curious about your balance after your routine strength exercises! Thanks! 😊
Mike, you really do present truly thorough retrospectives on your races. About the buses, I was so relieved we could stay on them to keep warm. However, get ready for a similarly long ride on yellow school buses when you do Boston! About the crowded corrals, were it not for Covid it could be a blessing in cold weather to get some of those BTU’s from all the bodies in there 🥶, especially since you weren’t wearing a throwaway layer. About the rabbit half tights, I think the line with those big side pockets are the versa tights. You can’t beat those side pockets for gels and everything else that needs to be easily accessible. I literally laughed out loud at that nearly subliminal subtitle “I smell pizza”. I also looked for the runner who passed you in a reindeer costume. Sorry you didn’t catch that on video but I can imagine feeling humiliated! They say “never try anything new on race day” so my question is whether he/she did a long run in that, which should have attracted some attention.
I did have a throwaway layer, but when I saw how crowded the corrals were getting, I did shed them a bit earlier. there was plenty of body heat in the corrals, which was comforting and a bit concerning at the same time.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
The moon and stars aligned for you that day for a PR and BQ. What an amazing run! See you in Boston 2023.
it was a good day
Special shout out and big thanks for the awesome volunteers. I have run many CIMs before and this time there are definitely a lot more fast runners on average
it's a great place to run fast
Thanks for the recap! I was at CIM for my first road marathon and missed the BQ this time around, tried hanging with the 3:05 group and couldn’t hold on at the end. It’s a great race with a lot of energy.
I was going for sub-3 at CIM too! So a few remarks regarding your recap:
1. I took the bus from the West Point stop, and ours were school buses, and freezing cold ones because the windows didn't close all the way. Also, they kicked us off the bus right when we got there. I ended up finding shelter at the gas station mart near the start. Your nice bus ride has me very envious.
2. You're amazing being able to film and run at the same time. There's no way I could've pulled it off. I had trouble just taking my gels (also Maurten) out of my shorts with cold hands.
3. My Garmin clocked 26.38 miles, which I feel is fairly accurate given that I didn't run great tangents (but not terrible ones either).
4. Very interesting you keep track of your power numbers. It's something I've never considered using, though I don't think(?) Garmin exposes that data realtime.
5. We had very similar first halves, and we had similar water stop strategies, and I also had foot (and calf) pains (my legs somehow became gankier during taper). Where we differed was that you took five gels to my two (though I packed three). Although Maurten is very gentle for my stomach compared to all other brands, there's still a point where I can't take any more of any kind of food substance. I didn't feel comfortable enough to take that third gel. Also, I skipped the last water stops because I didn't want to waste any more energy or time maneuvering to get more fluid in me.
6. Also skipped the BQ bell. I just wanted to get back on the bus to the hotel and into a hot shower. Haha. But I think if I had a hotel right next to the finish line, I might've stuck around.
Overall though, congrats on a great race, and I hope you get that sub-3 next time!
Well done! Awesome time and thanks so much for taking us with you. I really enjoyed your Marathon footage it felt like I was right there with you. Have a great day. Happy Holidays and stay safe!
Thanks for a wonderful recap and congratulations on a beautifully executed race. You will break 3 hours at Grandma’s 2022! It’s a sweet course. Lake Superior on your left all the way home! I like to take the train to the start line. Very relaxing ride, room to put your feet up. The PR bell will be waiting for you (with a shorter line)! Bugs will not be an issue in June, BTW. See you in Duluth!
Nice race! Very appreciative that you carry the selfie stick and selfishly do not think you should stop, however I do wonder if some of the negative self talk when you are trying to provide us updates mid-race become tough to overcome mentally. Feels like it is tough to overcome doubt/negativity when you speak it out loud, as if you are speaking it into existence lol high probability I am overthinking this.
I agree! Also I keep wondering if that does not slow him down🤔
I agree 100%, as well. I saw a video a few years ago where he did a beep test to qualify for a race (i think, it was a while ago) and I swear if it was me running line-to-line with a selfie stick, I would've thrown it 100 yds just to beat it. Without a doubt, he would've run "better", relatively speaking, but no doubt he's adjusted and vibes withit...kinda lol
This message is meant as fully supportive and I know you have said many times you will always have the selfie stick for us and I think that is nice. I was only referring to the verbal in race updates.
Congrats on a solid race! I was able to PR with a 2:45. I had such a good time that I am for sure going to do it again next year.
Great race recap. Really appreciate the details from top to bottom!
Excellent recap, Mike...loved experiencing it all over again through your eyes. Loved what you said at the end about being really happy with your running and not NEEDING to get under that 3:00...because isn't the joy what it's really all about anyway? Congrats on an amazing race and glad you had a fun day out there!
it was a great day to race and i was able to execute on a hard effort. I can't really ask for more
Well done Mike! I really enjoyed the detailed rundown! You're getting so close to that sub 3 - it will be yours next time for sure! Keep pushing!
I'll get there. or I won't. either way, I'm having fun in the chase
Great foot plant analysis @9:43 for the person in green shoes. They should take a look at it! Congratulations on your finish!!
do correct me if im wrong, but looks like overpronation?
@@zulkhaireesulaiman8575 Yes and I’m curious how the person’s foot and ankle feels post race🦶 . Wonder what coach says about what the person should do if they were interested ✨
Mike congratulations on your race. Enjoyed your recap. Didn’t get to see you at the start, but I was back with the mid-pack folks. Welcome to the Northern California running community. You gotta love this great group of people and a race that draws from all over. Best Regards!
I think that the mental energy put into TRE and CIM expo and your work throughout the week or two prior including the travel does affect your performance on race day. Thank you for all that you do, and for giving it your all. Very impressed, and taking many notes on how you were able to pull this off!
Stress is stress, as they say
Great race, congrats! And awesome recap, thanks for taking us along. I also wish to have so many listeners when I talk for 30 minutes about my race, hahah (sad laugh). No but really, great job, looking forward to upcoming challenges.
I really wish I could have made this shorter
Thorough recap from a bucket race for me! Just makes me want to head there more now after the race footage and your reviews. Congratulations on another great race!
this is a great place to run fast
Stellar performance! Thanks for sharing
Was there too from MD. 4:30 per for me. Well put on race for sure. Definitely more hilly than I thought. Great recap of the race!
great job on your finish!
Managing the minimal total distance ran at this course is difficult. In 2019 I ran 26.40, then 26.30 this year. It has to do with the aid stations like you mentioned, and also establishing a comfortable space to run in huge corrals near beginning was a battle. By mile 6 I had already run .07 extra. Brilliant effort and insightful recap. Bravo on the solid BQ. See you in Boston 2023!
Best race recaps in the biz
Even though you felt like you were not sweating, the fact that you were nauseous at the end means you were probably dehydrated. I puked after all of my first four or five marathons, and then I started hydrating a lot more, 2 cups at every aid station (1 water, 1 Gatorade if available), and now I haven’t felt nauseous after my last 20+ marathons. Congrats on your great race!
I usually go pretty heavy on the sport drinks, as I'm a pretty salty sweater. but I generally lose that discipline when the temps drop.
Congratulations! I was supposed to run my first marathon this past weekend but backed out due to the worse runner’s knee I’ve suffered so far. I can’t wait to test myself at the 26.2 mile distance. Your journey is inspiring.
Congrats! Great performance. Really enjoying those recap videos. 👍
thanks!
Great recap and Congrats on your great race! I ran on Sun as well and I love to watch how you analyzed the course and talked about the strategy. You'll punch sub 3 in the next race!
We’ll get there
Excellent recap, and congrats again on a great race!
Great recap and very inspiring! One of the few long videos these long I've watched on youtube. :) Thanks for sharing @kofuzi!
Really happy for u brother! 302+ is super impressive! 3 is just a number. Ur fitness is amazing and inspiring to soo many. Keep up the good work.
I did see some yellow buses (we parked beside one). I wasn't sure how that got decided.
Mike, fantastic effort and race. Your videos inspired me to take running more seriously and at the same time enjoy it more
I think you might be accurate when you said that the foot pain could be some sort of problem late in the training block and not a pair of shoes. All these things are part of the lifestyle. Weird pains for no apparent reason 😂
Love the purple shoes 😊 awesome running and great editing on the race video🎉 👍
Thank you!
Thorough recap. Great job explaining the various places on the course that pushing faster is possible.
I’m not entirely surprised that your legs had those slower miles at the end. Anyone at TRE was on their feet for a ton of time on Wednesday and Thursday. I felt like it definitely had an effect on my legs at the end. But TRE was well worth the trip so in my mind it was worth the trade off. Something tells me you’ve got an under 3 hour marathon in those legs.
Also, great seeing you at the expo!
it looks like TRE and CIM will be scheduled similarly next year too, so it might just be something we need to start accounting for in our tapers
Love the comprehensive recap! It’s been very fun to watch your training progression for Chicago and CIM this fall. Nice job!
Massive CONGRATULATIONS , superb effort and INSPIRATIONAL 👏👏👏.
Here is the deal. if you do a marathon on a day where absolutely everything clicks, with all your training, expect to go at least 10 minutes faster. That's the day you scrap all your plans and go for it 100% hoping the wall hits you at 26.3 miles. At some time you should give that a try. 18 sec faster per mile is almost 8 minutes. That is absolutely feasible on that magic day.
This happens? I might try it
Congrats again - great race and nice recap. I've run 17 marathons and have never managed to run shorter than 26.4 miles. Usually it's more like 26.5 or 26.6. So when aiming to run sub-3 I always assumed that my watch needs to say I'm averaging 6:50 pace, not 6:52. My strategy, which may not work for everyone of course, is usually (depending on the course) to hit halfway as close as possible to exactly on pace - so 1:30:00 if the goal is 3 hours - because negative split marathons are actually pretty rare. Besides, I train to run a specific pace, so running faster at any point in the race is going to wear me out more than keeping it as even as possible the whole time. Maybe you wouldn't have slowed down the last couple of miles if you didn't need to run in the 6:40s before that in order to bring your average pace down? I say try cranking out steady 6:50s next time for mile after mile (assuming a relatively flat course) and see how long you can hang on.
Great point about adjusting average pace, thanks for sharing that tip!
Great insight into how the day went for you 👍 amazing achievement to get a BQ time.
I'm planning to start working on getting down from 3:57 to 3:30 over the next year or 2 and then just take it from there to try and get further down towards 3:00 🤞
Great recap. Appreciate you sharing your knowledge and thoughts! I like your positive attitude and great race video.
thanks for watching!
Great race! Really enjoyed your recap. I'm also hoping to break 3 in the next year or two so always looking to learn from others who are pursuing the same goal!
Thank you for the detailed analysis, very enlightening! Well done!
Great recap Kofuzi. I’m entering my first ever marathon this weekend, Melbourne Marathon, and all the behind the scenes detail was appreciated. Also chasing sub 3, we’ll see.
good luck! let me know how it goes!
Power up those hills ❤
Brilliant time and attitude to sub 3, I’ve been attempting sub 3 for 20 years, still trying at 58, but enjoyed everyone of my 46 marathons, should be at Boston 2023, Edinburgh and London booked 2022.
See you in 2023!
Great time. Ive went for a sub 3 a few times and always fell apart in the last few miles 😄 Your pacing on the whole was excellent, i'd personally never try to negative split a marathon but hell you were not far away. It will come for sure.
I think I'm on the right path to getting there
Congrats on your BQ! Great race! Great recap! I qualified for Boston 2022 this year with a 3:04. So hope I get to run Boston again in 2023! Would love to meet you! Keep up the good work 💪🏼
hope to see you in Boston!
So happy for you!! Great job! Congratulations!
29:24 OMG!!! A running friend from Vancouver is running right beside you. WOW, such a small world
6 degrees of Kofuzi
@@kofuzi LOL
Tokyo is my dream race. Looking forward to following your journey there
same!
Congrats! Thank you for taking us along! Great post race analysis! Would you try again in the Nike Alpha's for sub 3?
I'll be happy to test any update nike makes to the Alphafly
Congratulations on a well executed race. Race recap is really good. Running with selfie stick is not easy and kudos to you for doing that. I think you are taking a risk with the stick as you are increasing effort (mentally and physically) by do that. IMHO, I wouldn't count and talk about the 'extra 3rd of a mile' you ran. These courses are certified & measured courses and so what is the point in focussing on them. In fact we usually run less distance in point to point courses as there tends to be less turns and we can run tangents better. Chicago has 50+ turns (I am anal and counted them). I am not trying to be smarass but I know a thing or two about running marathons. I ran sub3 last 8 years and just ran NYCM in 2:58:04 at age of 52
Thanks - epic journey!Enjoyed the whole series, very inspiring.
thanks so much!
I see a sub 2:55 coming in the next year or 2 for you! I can't imagine running a negative split because I will always lose pace in the last third. It sounds like a more enjoyable way to finish, but the way I look at it is that I don't know what I'm capable of on any particular day, and I won't find out unless I push to find that limit. The day I broke 3 I ran a half marathon PR and had a 12-minute positive split.
I thinking that I need to target about a 2:57 for the next training cycle.
Glad you enjoyed my hometown race!
great finish for you David!
Congratulations again on such a great run and BQ, just awesome. Loved the real deep dive of this video, all the detail, etc, really helpful to learn from your experiences. Cheers from Canada, Scott🤓
thanks Scott!
Hi Kofuzi, congrats on the marathon and loved listening to the race recap. Glad to hear you'll be keeping the selfie stick as I feel we're there with you.
One suggestion I have is that you get rid of the 5k work, especially in the month leading up to it. I predict a 2'57 in your next attempt, good luck!
the 5ks were for fun and not an intentional part of a training plan, not that I had a very structured plan for this build.
Great race!! Congrats on your BQ time! SUB 3 is definitely coming soon! Thanks for the recap of the race!
Awesome recap vid! Congrats on the strong performance and BQ!
Great Job!! BQ qualifier whoot whoot!
yeah!!!
Hell yeah! 🔥🔥🔥 solid performance bro
Great race recap! Congrats on a great marathon!! 💪😁 I'll be in Chicago for 2022! Finally qualified for Boston this past Sept and have wanted to run Chicago also so I signed up! Hope to see you when I'm there for the marathon! 👍👍
I ran Chicago and CIM too! : ) I live near Sacramento. First time running CIM. I loved the weather and thought it was a pretty enjoyable course.
Also you are SO close I have no doubt you will make it under 3 at some point : )
weather at CIM was so much better than Chicago!
that runner in the white cap at 0:18 looks serious
he is
Nice recap, Michael. Congratulations again. Looking forward to meeting you in Boston in 2023.
can't wait!
Great recap man. Heck of a race!... Regarding the closing statement, I think you owe it to yourself to break 3 hours. So close, just a few tweaks and your there! My main advice would be as it has been on previous videos, stop focusing so much on how many gels you can carry and cram down. That's marketing hype having you thinking you need that much. Focus on a few more key workouts like the 4x4 mile that you did and that'll get you there 👍
Hi Mike. I also ran CIM with a stryd. I cut every corner and came in at 26.32 which would have saved you 80 - 90 seconds. I also had to hang on those last two miles and ended up at 262 watts average 3:10:42 which was faster than I had hoped so happy with the result. So - the camera and cut the corners I think you made it :-)
That’s an efficient route!
Great job! Great numbers! Very humble!
So happy for you KO! 3:02 Is still Awesome!
Feeling great
Since I am a Sacramento local this is my home marathon so this was my fifth year. I don't think I've ever been below 26.4 miles in total and my elevation is always in the 600+ feet range no matter how I look at it. That said amazing job on your marathon and a great analysis of the race and course which I agree with even as a local. That bridge at mile 22ish for all of us that are slower and likely under trained always feels like the actual biggest hill on the course despite knowing it really isn't.
I’ve never liked bridges
The crunch up at the start line may be due to many runners trying to score USATF point using gun time. So they have to be really close the start line.
hey Dario!
ah, that makes sense.
Some Kind Bars (including the chocolate sea salt variety) have chicory root fiber in them that will make your stomach gurgle/cause GI issues if you are sensitive to it!
Interesting. I thought chicory was only in weird coffees
I saw you warming up around the Capitol park the day before! I didn’t run CIM but I hope you liked checking out the grid!
I had a great time in Sacramento!
Nice recap and way to finish it out with more slow motion eating!
Great race! It was awesome running with you for a bit! You'll definitely break 3 soon!
Great analysis!👍
Loved the video! You will definitely break 3 hours soon🤞🏼👌🏽
I signed up for 2022 last night :-) This will be my 3rd (2011, 2012 previously)
very exciting!
Did a half marathon race over the weekend, approx. 800 people, start line only had 5 porta potties so I’m at awe of those endless porta potties
Awesome vid Kofuzi. CIM is on my to-do list. You did awesome. Now to start picking out the 2022 races 🙂
it is a lot of fun
Great recap!
Thanks
Hi Ko,
Well done! Caffeine has a pretty long half-life so it’s probably better to take it before the race…
people also say that eating a gel at mile 23 or 24 is too late for your body to feel an effect. and yet, I feel like I can tell pretty quickly when a gel is or isn't caffeinated. and I generally plan for my last gel at mile 23 or 24.
could be placebo or some other metabolic pathway at play. but I'd rather have these things than go without
well paced marathon, all those other things as the perfect time goal are just distractions, what you have achieved was much more, have fun and keep going. thanks for sharing
Love it! Congratulations!
Thank you very much for your very interesting video, Congratulations for your race ! 🏅🏅
You missed, a very tasty burrito haha, i was hoping to see you , i was no lucky! good race ! congrats from mexico city !
I wish I could have had more burritos
Yessss a 30+ minute Kofuzi video! 🙌🙌🙌🙌
Congrats on the race! CIM was my first marathon ever this past weekend and I had to ride a school bus to the start line. Guess it depended on where you got picked up from lol
I'm 5'10" (178cm). I've been doing form drills before speed workouts, but cadence hasn't really been a number that I have been paying much attention to. my Stryd footpad does record it though
How are those Rabbit half tights compared to the Janji groundwork halftights you have? The Janji’s have great amount of pockets as well or do you feel the Rabbits are more breathable?
Great Job Bro!!!!
thanks!
Great race! How do the RC Elite compare to the Vaporfly for you? I’ve always raced in the Vaporfly and am curious about the RC Elite. Thanks!
Was the total descent 800 ft??!! Trying to train around town for a course similar…on average how long were the rolling hills? Short rolling hills or long?? On average? Thanks mate!
Appreciate the race recap details.
Couldn’t end it without the slo-mo eating shot! Congrats!!!
someone mentioned that it is the new splashing in puddles.
@@kofuzi Now if you could do a slomo big bite while splashing in a puddle, that would be epic!!! 😂😂😂
Congrats 👏 Great effort, and fascinating journey⚡️ Have been wondering how tall you are, and if you have considered form drills for higher cadence? 174spm doesn’t seem like a high number. A conservative +5spm x 1,20meter stride would gain you 25meters/km. = 1km over 42k = a cut of 4 min/km. = sub3 ✌️😇 Sorry for the km I’m scandinavian 😆
That's not how it works. You can decide to increase cadence but you have one pool of energy so it'll affect you negatively in another way. Think of it like a yo-yo. Increasing cadence increases heart rate and can tire you out quicker. Again everyone has a natural cadence so there's no magical number. As long as your cadence is 160+ you're good to go. Unfortunately it's not as simple as what you stated otherwise Usain bolt and every top sprinter/runner would be able to get faster every year by just increasing their cadence. Your body has a certain amount of energy. You can make your cadence very high but you'll have to decease power. There's energy depletion there. The other way is increase power and lower cadence, which also depletes energy hence the yo-yo effect I mentioned earlier. You can't beat the system. Also Shorter people have higher cadences, while taller folks slower ones. It's tied to biomechanics.
@@mav3ric100 You do seem very certain in your case. The following is not an attempt to argue or defuse it.
My prospective behind the question for KOFUZI is merely a different take on improving fitness for a marathoner, besides the ever popular tweaking speed work and/or mileage.
I am not a physician or researcher.
I do however make my daily living in the field of road running, and have been reviewing different studies on this subject over the years.
One study promoted that increased cadence reduces VO2 consumption by maintaining a certain aerobic level of work with less energy spent, which decreases fatigue.
Another study of stride frequency of ultrarunners showed that faster speeds were associated with higher strike frequencies.
Higher cadence is also associated with increased shock absorption, decreased ground contact time and reaction forces. Thereby reducing body load, impact on joints, breaking forces and an overall risk of injury.
In my very humble opinion increasing running cadence can improve a runner’s efficiency without necessarily guaranteeing faster running.
Excellent race recap Kofuzi , amazing job in the marathon, looks like you’ve got the marathon prep & strategy down to a fine art, your focus & passion for running is pretty cool, & marathon energy to do the race recap all on the same day, haha yo what’s going 🥳🥳🥳👍👍🏼✌️✅😂
I love that hill at around Mile 10...
We ran it too! Saw you eating out the night before the race, didn’t want to bother you and your family though .
Hi Kofuzi! Really good race! Do you have data about floor contact time on each foot? I'm curious about your balance after your routine strength exercises! Thanks! 😊
Mike, you really do present truly thorough retrospectives on your races. About the buses, I was so relieved we could stay on them to keep warm. However, get ready for a similarly long ride on yellow school buses when you do Boston! About the crowded corrals, were it not for Covid it could be a blessing in cold weather to get some of those BTU’s from all the bodies in there 🥶, especially since you weren’t wearing a throwaway layer. About the rabbit half tights, I think the line with those big side pockets are the versa tights. You can’t beat those side pockets for gels and everything else that needs to be easily accessible.
I literally laughed out loud at that nearly subliminal subtitle “I smell pizza”. I also looked for the runner who passed you in a reindeer costume. Sorry you didn’t catch that on video but I can imagine feeling humiliated! They say “never try anything new on race day” so my question is whether he/she did a long run in that, which should have attracted some attention.
I did have a throwaway layer, but when I saw how crowded the corrals were getting, I did shed them a bit earlier. there was plenty of body heat in the corrals, which was comforting and a bit concerning at the same time.
Freakin crushed it dude!
Cant wait to run this year CIM.!! So the maurten gel you take one each 7km? Aprox? Or by time? 30-35min?
About every four miles
Well done as always!