It's Chicago Marathon weekend! We have a special race week-themed newsletter for you, whether your goal race is this Sunday or later this fall. Make sure to check out our instagram this week for tips on navigating the Chicago expo and course as well as strategies for marathon pacing and fueling.

 

Let’s get after it!

 

It’s a common story for runners. Training’s rolling, paces are clicking, and then bam an off day hits. Maybe an easy run feels too hard or a key workout falls apart. Suddenly, confidence turns to doubt. Imposter syndrome creeps in. You start wondering if all your fitness disappeared overnight.

 

When that happens, here are a few reminders I share with athletes (and myself):

 

1) Workouts are about gaining fitness, not proving it. Even a bad one adds to your base the goal isn’t perfection; it’s progress.

 

2) You’re the sum of all your training. One rough day doesn’t erase months of work.

 

3) The Rule of Thirds: Expect to feel great ⅓ of the time, average ⅓, and lousy ⅓. If you never feel off, you’re probably not pushing enough or pushing too hard.

 

4) Most breakthroughs come from stacking 6/10 or 7/10 workouts, not 10/10s. Consistency beats perfection every time.

 

Next time a workout goes south, zoom out. Remember the full journey, not the one bad day. Use it as a growth moment not proof you’re failing.

 

-Nick K, Baltimore, MD

 

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World Majors are sooo back, baby, and the Chicago Marathon always delivers the drama for spectators on the ground and fans watching back at home. Here's a quick preview of storylines we'll be following this weekend.

 

Conner Mantz chases the American record — The 28-year-old is in the shape of his life and ready to take down Khalid Khannouchi's 2:05:38. Coach Ed Eyestone has reportedly cleared him to go as fast as 62 minutes through the half, as he eyes his first World Major podium finish.

 

John Korir vs. Jacob Kiplimo could be an all-timer — Get your latte art ready for this one, because Sunday morning will be a grind fest between these two. Reigning Chicago champion Korir of Kenya is back in action after emerging victorious at the Boston Marathon this spring. He'll have his hands full with Kiplimo, a two-time world cross country champion and world record holder in the half marathon (56:42), who finished second in his debut at the marathon distance in London this year in 2:03:37 at just 24 years old.

 

Rupp vs. Centro — Former Oregon and Nike Oregon Project teammates Galen Rupp and Matthew Centrowitz will meet on the mean streets of Chicago. Who will win? This is a bit of a joke as Centro is a miler and retired from professional competition, while at 39 years old, Rupp is a bit past his prime but making a comeback from injury. Recent videos have shown Centro to be in pretty solid shape and we're rooting for an OTQ.

 

Women's race is wide-open — Chicago definitely blew their budget on the men's fields, as the women's race doesn't have the same starpower up front. Megertu Alemu of Ethiopia is the fastest on paper with a 2:16:34 PB and won the Valencia Marathon last year. Watch out for debutante Ejgayehu Taye of Ethiopia, who recently placed fifth in the 10,000m at the World Championships in Tokyo and enters with PBs of 14:12 for 5K, 29:50 for 10K and 64:14 for half. 

 

Top American women — Watch for Natosha Rogers, Olympian Dakota Popehn, Gabi Rooker and Aubrey Frentheway — a BYU alum who shares a coach with Conner Mantz in Ed Eyestone.

 

— JoJo

Race week the work is done, but suddenly the doubt creeps in. You’ve logged the miles, hit the workouts, and yet your mind starts whispering, “Maybe I didn’t do enough.” Nothing has changed physically, just mentally. That’s race week anxiety, and while it’s normal, it’s also something you can actively manage.

Interestingly, the races I cared about the least often ended up being my best. When the pressure drops, everything feels lighter and performance follows. As race week arrives, here are a few reminders to keep that perspective:

We all face race week nerves. But when you start from pride instead of pressure, you race lighter and stronger.

 

Bonus: Grab our free Race Week Mindset Checklist below to help you reset and refocus when it matters most.

 

-Nick K, Baltimore, MD

If there's a specific topic, type of post, or guest you want to see, hear, or learn more about, send us an email at podcast@runningexplained.com. 

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