1 00:00:00,720 --> 00:00:05,850 Meb Keflezighi: Out of the 25 marathons that I finished, I averaged 2 hours, 12 2 00:00:05,850 --> 00:00:09,060 Meb Keflezighi: minutes and 50 seconds. Some of them in South America, some 3 00:00:09,060 --> 00:00:11,010 Meb Keflezighi: of them in Europe, some of them are in the 4 00:00:11,010 --> 00:00:16,829 Meb Keflezighi: United States, but to run 26. 2 miles 25 times 5 00:00:16,950 --> 00:00:19,799 Meb Keflezighi: and to get within that range is pretty incredible. So the 6 00:00:19,800 --> 00:00:22,800 Meb Keflezighi: person doesn't change. The course change, up, down, downhill, flat 7 00:00:22,800 --> 00:00:26,430 Meb Keflezighi: courses, but if you do the right preparation, you're going to have 8 00:00:26,430 --> 00:00:27,300 Meb Keflezighi: an amazing result. 9 00:00:31,200 --> 00:00:34,320 Rob Simmelkjaer: Hey, everybody, and welcome to Set the Pace, the official 10 00:00:34,320 --> 00:00:38,760 Rob Simmelkjaer: podcast of New York Road Runners, Presented by Peloton. We 11 00:00:38,760 --> 00:00:45,030 Rob Simmelkjaer: are here live at the Fleet Feet South Loop in 12 00:00:45,030 --> 00:00:53,190 Rob Simmelkjaer: Chicago. That's right, it is the weekend for the 2025 13 00:00:53,190 --> 00:00:57,420 Rob Simmelkjaer: Bank of America Chicago Marathon, and we are so excited to 14 00:00:57,420 --> 00:01:01,170 Rob Simmelkjaer: be out here for this big, big race. And I'm 15 00:01:01,170 --> 00:01:04,440 Rob Simmelkjaer: out here with two hats that I'm wearing this weekend. 16 00:01:04,440 --> 00:01:06,569 Rob Simmelkjaer: One, of course, I'm the CEO of New York Road 17 00:01:06,569 --> 00:01:09,899 Rob Simmelkjaer: Runners, so I'm out here talking to partners and our 18 00:01:09,900 --> 00:01:14,280 Rob Simmelkjaer: fellow Abbott World Marathon Majors, CEOs, and race directors. It's 19 00:01:14,280 --> 00:01:17,790 Rob Simmelkjaer: a big weekend in the world of marathons, but I've 20 00:01:17,790 --> 00:01:20,068 Rob Simmelkjaer: got a second hat on this weekend because just like 21 00:01:20,220 --> 00:01:23,640 Rob Simmelkjaer: so many of you, I am a runner this weekend 22 00:01:23,819 --> 00:01:27,300 Rob Simmelkjaer: taking on this course on Sunday. That will be my 23 00:01:27,300 --> 00:01:33,240 Rob Simmelkjaer: fourth star. Thank you. If all goes well, going for 24 00:01:33,240 --> 00:01:37,260 Rob Simmelkjaer: my fourth star on the Abbott World Marathon Major circuit, 25 00:01:37,470 --> 00:01:39,870 Rob Simmelkjaer: and so I am excited. It looks like a beautiful 26 00:01:39,870 --> 00:01:42,660 Rob Simmelkjaer: day. Who's running? Make some noise if you're running here 27 00:01:43,140 --> 00:01:45,690 Rob Simmelkjaer: this weekend. We got a lot of people running. The 28 00:01:45,690 --> 00:01:49,350 Rob Simmelkjaer: weather looks fantastic. It looks like it's going to be 29 00:01:49,350 --> 00:01:52,860 Rob Simmelkjaer: a high in the mid to upper 60s, low in 30 00:01:52,860 --> 00:01:57,120 Rob Simmelkjaer: the low 50s, so perfect conditions to get started and 31 00:01:57,120 --> 00:02:01,230 Rob Simmelkjaer: a beautiful course. Obviously, everybody knows it's a famously flat 32 00:02:01,530 --> 00:02:03,360 Rob Simmelkjaer: course, which I know a lot of people are excited 33 00:02:03,360 --> 00:02:06,510 Rob Simmelkjaer: about, so it should be a beautiful day coming up 34 00:02:06,510 --> 00:02:09,780 Rob Simmelkjaer: this Sunday. All right. My usual co- host and of 35 00:02:09,780 --> 00:02:12,660 Rob Simmelkjaer: course my coach over the last few months for this 36 00:02:12,660 --> 00:02:16,080 Rob Simmelkjaer: race, the amazing Becs Gentry. She's back home in New 37 00:02:16,080 --> 00:02:18,870 Rob Simmelkjaer: York City doing her thing today, so we wish her 38 00:02:18,870 --> 00:02:22,290 Rob Simmelkjaer: the best. But joining me instead for a special episode 39 00:02:22,290 --> 00:02:26,250 Rob Simmelkjaer: of Set the Pace, the original co-host of this Set 40 00:02:26,250 --> 00:02:31,320 Rob Simmelkjaer: the Pace show, the one and only Meb Keflezighi, and let's 41 00:02:31,560 --> 00:02:39,690 Rob Simmelkjaer: bring Meb up here. It is so great to see Meb. How 42 00:02:39,690 --> 00:02:42,930 Rob Simmelkjaer: are you, my friend? Great to see you. Grab a microphone. 43 00:02:43,710 --> 00:02:46,560 Meb Keflezighi: Great to be here with you, Rob, again on the stage. 44 00:02:47,130 --> 00:02:49,290 Rob Simmelkjaer: Absolutely. We've done this before. 45 00:02:49,590 --> 00:02:52,800 Meb Keflezighi: We have, and you're doing a great job, as always, with you and Becs, and 46 00:02:52,800 --> 00:02:55,680 Meb Keflezighi: I'm just listening from the other side and share the 47 00:02:55,680 --> 00:02:58,980 Meb Keflezighi: member moments and Meb Minutes, but it's great to be here 48 00:02:58,980 --> 00:03:01,590 Meb Keflezighi: in Chicago to reflect back on some memories. 49 00:03:01,800 --> 00:03:05,310 Rob Simmelkjaer: Absolutely, and you have some memories, so I want to 50 00:03:05,310 --> 00:03:08,400 Rob Simmelkjaer: get right to that. I mean, of course in New 51 00:03:08,400 --> 00:03:13,200 Rob Simmelkjaer: York, we introduce you and know you as the 2009 52 00:03:13,200 --> 00:03:16,350 Rob Simmelkjaer: New York City Marathon Champion where you had that incredible day 53 00:03:16,350 --> 00:03:18,600 Rob Simmelkjaer: in New York. You also had a pretty good day 54 00:03:18,660 --> 00:03:21,480 Rob Simmelkjaer: in Boston as well, so you had some great moments, 55 00:03:21,810 --> 00:03:25,110 Rob Simmelkjaer: but maybe none of that would've been possible if it 56 00:03:25,110 --> 00:03:28,650 Rob Simmelkjaer: weren't for the day you had here in Chicago. That 57 00:03:28,650 --> 00:03:30,510 Rob Simmelkjaer: was your second- ever marathon, right? 58 00:03:30,690 --> 00:03:33,990 Meb Keflezighi: Absolutely. My first one was in New York City Marathon 59 00:03:34,020 --> 00:03:38,550 Meb Keflezighi: in 2002. The race, I was so excited. I was 60 00:03:38,550 --> 00:03:41,970 Meb Keflezighi: so driven by the crowd and I ran beyond myself. 61 00:03:42,000 --> 00:03:45,060 Meb Keflezighi: I went out hard and kind of crashed the last 62 00:03:45,060 --> 00:03:47,700 Meb Keflezighi: six miles, and I said, " This is what marathon is 63 00:03:47,700 --> 00:03:50,520 Meb Keflezighi: all about? I don't want to deal with it anymore." 64 00:03:50,520 --> 00:03:54,870 Meb Keflezighi: And it was great day for me time- wise. I 65 00:03:54,870 --> 00:04:00,120 Meb Keflezighi: run 2: 12:35, but the Olympic A- standard to go 66 00:04:00,120 --> 00:04:04,140 Meb Keflezighi: to the Olympics, the A- standard was 2:12: 00, sub- 2: 12:00, so 67 00:04:04,140 --> 00:04:07,560 Meb Keflezighi: I missed it by 35, 36 seconds. I'm like, " I can't 68 00:04:07,560 --> 00:04:10,020 Meb Keflezighi: run a marathon to just shave off 35 second or 69 00:04:10,020 --> 00:04:11,520 Meb Keflezighi: 36 seconds. I don't want to do it. I want to 70 00:04:11,520 --> 00:04:15,660 Meb Keflezighi: go back to the 5K and 10K." But I went 71 00:04:15,660 --> 00:04:18,750 Meb Keflezighi: back to Eritrea two weeks later for the first time 72 00:04:18,750 --> 00:04:20,849 Meb Keflezighi: after I left Eritrea when I was 10- year- old, 73 00:04:21,210 --> 00:04:23,609 Meb Keflezighi: and I realized how fortunate that I am that I 74 00:04:23,610 --> 00:04:27,779 Meb Keflezighi: get to run, and that 40 minute or so that I 75 00:04:28,589 --> 00:04:33,180 Meb Keflezighi: struggle, suffer in the New York City Marathon, flashback. I said, " 76 00:04:33,180 --> 00:04:35,460 Meb Keflezighi: You know what? That's nothing compared to how daily people 77 00:04:35,460 --> 00:04:39,510 Meb Keflezighi: live in Eritrea without electricity, without running water." That gave 78 00:04:39,510 --> 00:04:41,520 Meb Keflezighi: me a little bit motivation and I came back and 79 00:04:41,520 --> 00:04:44,310 Meb Keflezighi: I was so excited to run another marathon. In fact, I 80 00:04:44,310 --> 00:04:47,370 Meb Keflezighi: wanted to do the Boston Marathon. Of course Bob Larsen said, " 81 00:04:47,610 --> 00:04:50,219 Meb Keflezighi: New York and Boston are very similar courses, so if 82 00:04:50,220 --> 00:04:53,370 Meb Keflezighi: we want to shave those seconds, we need to put you in a 83 00:04:53,370 --> 00:04:56,730 Meb Keflezighi: flat course." So it was in 2003 that I decided 84 00:04:56,730 --> 00:05:00,839 Meb Keflezighi: to do the Chicago Marathon and I came with one 85 00:05:01,770 --> 00:05:04,800 Meb Keflezighi: goal, and the goal was to run sub- 2: 12:00, and 86 00:05:04,800 --> 00:05:09,930 Meb Keflezighi: I have to have a pacer. And that pacer, Geoffrey 87 00:05:10,320 --> 00:05:13,469 Meb Keflezighi: Godfrey was the one, and was supposed to go 18 miles 88 00:05:13,470 --> 00:05:15,390 Meb Keflezighi: with me and then take care of myself the last 89 00:05:15,390 --> 00:05:18,660 Meb Keflezighi: eight miles, but he was also pacing New York City 90 00:05:18,660 --> 00:05:22,380 Meb Keflezighi: Marathon at eight miles or so. He was having his 91 00:05:22,380 --> 00:05:23,880 Meb Keflezighi: trouble, his struggle. 92 00:05:23,970 --> 00:05:27,300 Rob Simmelkjaer: So your pacer was dropping off after about eight miles? 93 00:05:27,330 --> 00:05:29,700 Meb Keflezighi: My pacer was done and I was like, " Oh, what do I 94 00:05:29,700 --> 00:05:31,560 Meb Keflezighi: do?" So I have to, as some of you may 95 00:05:31,560 --> 00:05:34,799 Meb Keflezighi: listen or the elite athlete, about 05:00 pace is 2: 96 00:05:34,800 --> 00:05:38,279 Meb Keflezighi: 11:00, so that'd be in that, but when you run by yourself 97 00:05:38,279 --> 00:05:40,470 Meb Keflezighi: sometimes you're like, " Oh, I got to go faster," and 98 00:05:40,470 --> 00:05:43,170 Meb Keflezighi: then you run like 04:49 or so, and then, " oh, 99 00:05:43,170 --> 00:05:44,339 Meb Keflezighi: I got to slow down a little bit so I 100 00:05:44,339 --> 00:05:46,680 Meb Keflezighi: don't crash." And then you back off a little bit, 101 00:05:46,680 --> 00:05:48,599 Meb Keflezighi: you run 05:10 or 05:11, you're like, " I got to pick it 102 00:05:48,599 --> 00:05:48,751 Meb Keflezighi: up." So it's- 103 00:05:48,751 --> 00:05:51,330 Rob Simmelkjaer: It's hard. It's hard to self- pace yourself to a 104 00:05:51,330 --> 00:05:54,960 Rob Simmelkjaer: very specific time. You end up overcorrecting, right? So is that what happened 105 00:05:54,960 --> 00:05:55,320 Rob Simmelkjaer: to you? 106 00:05:55,529 --> 00:05:58,500 Meb Keflezighi: That's exactly what happened and it's like sometime you go 107 00:05:58,500 --> 00:06:01,200 Meb Keflezighi: harder, sometime you go easier, you self- correct, but at 108 00:06:01,320 --> 00:06:03,480 Meb Keflezighi: the end of the day, I didn't go for the win. I 109 00:06:03,480 --> 00:06:06,270 Meb Keflezighi: just went for the time and I was in 14th 110 00:06:06,270 --> 00:06:08,700 Meb Keflezighi: place by the halfway mark and worked my way up, 111 00:06:08,700 --> 00:06:12,870 Meb Keflezighi: and I had an amazing finish. Finished seventh place overall, 112 00:06:13,200 --> 00:06:16,260 Meb Keflezighi: and more importantly, I got that time. I ran 2: 113 00:06:16,290 --> 00:06:21,089 Meb Keflezighi: 10:03. The marathon is hard running, but a marathon finish is also 114 00:06:21,120 --> 00:06:23,880 Meb Keflezighi: difficult. I put my eyes on the clock, I try 115 00:06:23,880 --> 00:06:26,339 Meb Keflezighi: to run as hard as I can to break that sub- 2: 116 00:06:26,339 --> 00:06:29,969 Meb Keflezighi: 10:00, but I ended up running 2: 10: 03. And I 117 00:06:29,970 --> 00:06:32,190 Meb Keflezighi: went, believe it or not, I went for a cool 118 00:06:32,190 --> 00:06:34,799 Meb Keflezighi: down, which is about 10 minute. I didn't hit the 119 00:06:34,800 --> 00:06:36,510 Meb Keflezighi: wall though like I did in New York. 120 00:06:36,510 --> 00:06:36,510 Rob Simmelkjaer: Wow. 121 00:06:36,511 --> 00:06:40,349 Meb Keflezighi: So that changed my perspective of like, " Oh, marathon can 122 00:06:40,350 --> 00:06:40,920 Meb Keflezighi: be fun." 123 00:06:40,980 --> 00:06:43,500 Rob Simmelkjaer: You realized that you can do this, you have the 124 00:06:43,500 --> 00:06:46,440 Rob Simmelkjaer: 26.2 miles in you, and even then some. 125 00:06:46,950 --> 00:06:51,419 Meb Keflezighi: Absolutely. I think finishing strong, have a negative split, it's 126 00:06:51,420 --> 00:06:53,460 Meb Keflezighi: a positive way to finish. And I said, " You know what? 127 00:06:53,520 --> 00:06:55,890 Meb Keflezighi: I could do this," and that changed my perspective. A 128 00:06:55,920 --> 00:06:59,580 Meb Keflezighi: marathon can be fun for me, and obviously that becomes 129 00:06:59,580 --> 00:07:02,070 Meb Keflezighi: the next... The end of one race is the beginning of 130 00:07:02,070 --> 00:07:03,930 Meb Keflezighi: another. I was excited to go for the next race. 131 00:07:03,990 --> 00:07:07,529 Rob Simmelkjaer: You know, it's funny for someone like me to relate 132 00:07:07,589 --> 00:07:10,140 Rob Simmelkjaer: to what you were trying to do that day in 133 00:07:10,140 --> 00:07:13,110 Rob Simmelkjaer: hitting a certain time because I'm never showing up at 134 00:07:13,110 --> 00:07:16,050 Rob Simmelkjaer: the start of any race trying to win, right? I'm 135 00:07:16,050 --> 00:07:20,160 Rob Simmelkjaer: not trying to beat other people. I'm usually, if anything, 136 00:07:20,580 --> 00:07:24,120 Rob Simmelkjaer: going for a time, and so I'm thinking about pace and 137 00:07:24,330 --> 00:07:27,660 Rob Simmelkjaer: how to make that time. So what, from that experience 138 00:07:27,660 --> 00:07:31,380 Rob Simmelkjaer: you had in Chicago, what advice can you give someone 139 00:07:31,380 --> 00:07:34,380 Rob Simmelkjaer: like me who's out here on a flat course, never 140 00:07:34,380 --> 00:07:36,869 Rob Simmelkjaer: having run here before, really never having run, well, I 141 00:07:36,870 --> 00:07:39,750 Rob Simmelkjaer: ran Berlin, so that was also flat, but someone trying 142 00:07:39,750 --> 00:07:43,110 Rob Simmelkjaer: to hit a time? What's the advice you can give 143 00:07:43,170 --> 00:07:44,790 Rob Simmelkjaer: when that's really your goal for the day? 144 00:07:45,750 --> 00:07:49,440 Meb Keflezighi: My advice to the everyday runner who worked really extremely 145 00:07:49,440 --> 00:07:52,740 Meb Keflezighi: hard to break their time goals is important, and as 146 00:07:52,740 --> 00:07:56,610 Meb Keflezighi: an elite athlete, as you said, it's hard whether you 147 00:07:56,610 --> 00:07:57,810 Meb Keflezighi: have to respond, if you want to go for the 148 00:07:57,810 --> 00:07:59,400 Meb Keflezighi: podium, if you want to go for the win, if 149 00:07:59,400 --> 00:08:01,680 Meb Keflezighi: you want to go for the top 10, when somebody makes a move, 150 00:08:02,010 --> 00:08:05,220 Meb Keflezighi: seven people go. You have to respond to that. You 151 00:08:05,220 --> 00:08:07,080 Meb Keflezighi: want to have a chance at it. But as an 152 00:08:07,080 --> 00:08:10,860 Meb Keflezighi: everyday runners, you are running you versus the clock, and 153 00:08:10,860 --> 00:08:13,560 Meb Keflezighi: you got to be patient, be able to just say, " 154 00:08:13,560 --> 00:08:15,780 Meb Keflezighi: You know what? I'm okay. I feel good, I feel 155 00:08:15,780 --> 00:08:17,640 Meb Keflezighi: good, I feel good" for as long as you can. 156 00:08:17,730 --> 00:08:21,720 Meb Keflezighi: And then once you get to mile 16 or 18, start picking 157 00:08:21,720 --> 00:08:25,290 Meb Keflezighi: it up because from experience, I have learned that when 158 00:08:25,290 --> 00:08:28,710 Meb Keflezighi: we hit the wall, we drastically drop the time to 159 00:08:28,710 --> 00:08:33,569 Meb Keflezighi: minutes. But if you stay patient and persevere and have 160 00:08:33,600 --> 00:08:38,100 Meb Keflezighi: a stronger finish, you're going to be passing people, you're 161 00:08:38,100 --> 00:08:40,979 Meb Keflezighi: going to run faster, which is a positive energy, and 162 00:08:40,980 --> 00:08:42,750 Meb Keflezighi: you're going to do a greater finish and you can 163 00:08:42,750 --> 00:08:44,429 Meb Keflezighi: pursue your goals individually. 164 00:08:45,240 --> 00:08:50,160 Rob Simmelkjaer: The wall is a bad thing, no matter what you're trying to do. 165 00:08:50,161 --> 00:08:50,162 Meb Keflezighi: The wall is a horrible thing! 166 00:08:50,162 --> 00:08:53,880 Rob Simmelkjaer: You know and a lot of people out there know, if you've 167 00:08:53,880 --> 00:08:56,520 Rob Simmelkjaer: run enough marathons, what that wall looks like. You're right. 168 00:08:56,580 --> 00:08:59,100 Rob Simmelkjaer: The pace goes from whatever it is, eight minutes to 169 00:08:59,100 --> 00:09:02,850 Rob Simmelkjaer: now you're 10, 11 minutes. The minutes can disappear very quickly. 170 00:09:03,120 --> 00:09:05,309 Meb Keflezighi: And you can see it, whether it is the front 171 00:09:05,309 --> 00:09:07,079 Meb Keflezighi: of the pack or the middle of the pack or the back of 172 00:09:07,080 --> 00:09:09,480 Meb Keflezighi: the pack, we're all trying to get to that finish 173 00:09:09,480 --> 00:09:13,320 Meb Keflezighi: line as efficient, as strong as possible about. Push can 174 00:09:13,320 --> 00:09:16,350 Meb Keflezighi: prepare us to get to that starting line healthy. But 175 00:09:16,350 --> 00:09:18,809 Meb Keflezighi: as Coach Joe Vigil used to say, " You also have 176 00:09:18,809 --> 00:09:21,360 Meb Keflezighi: to use the nine- inch above the shoulder." You have 177 00:09:21,360 --> 00:09:24,360 Meb Keflezighi: to be able to be flexible, adaptable when the race 178 00:09:24,360 --> 00:09:26,370 Meb Keflezighi: goes and say, " You know what? I'm not feeling as 179 00:09:26,370 --> 00:09:27,809 Meb Keflezighi: strong as I want to be. Let me slow down 180 00:09:27,809 --> 00:09:30,210 Meb Keflezighi: a little bit." There's no timeout in running, there's no 181 00:09:30,210 --> 00:09:32,460 Meb Keflezighi: consultation, but you can slow down a little bit, collect 182 00:09:32,460 --> 00:09:35,309 Meb Keflezighi: yourself, and re- energize again to be able to have 183 00:09:35,309 --> 00:09:36,090 Meb Keflezighi: a great finish. 184 00:09:36,690 --> 00:09:41,100 Rob Simmelkjaer: You only ran Chicago once. How much can you remember 185 00:09:41,100 --> 00:09:44,520 Rob Simmelkjaer: the course? What do you remember about that day and what 186 00:09:44,520 --> 00:09:45,480 Rob Simmelkjaer: this course is like? 187 00:09:46,230 --> 00:09:49,290 Meb Keflezighi: The course is fairly flat, as much as I can remember. I 188 00:09:49,290 --> 00:09:51,689 Meb Keflezighi: only, like I said, I only done it once and 189 00:09:51,690 --> 00:09:53,970 Meb Keflezighi: I have not done the course tour of the Chicago 190 00:09:54,179 --> 00:09:57,120 Meb Keflezighi: Marathon. I just remember Michigan is a little hill, but 191 00:09:57,120 --> 00:09:59,460 Meb Keflezighi: when you're coming from California or New York or other 192 00:09:59,460 --> 00:10:02,580 Meb Keflezighi: places, it's a little bump on the road, but it's 193 00:10:02,580 --> 00:10:05,370 Meb Keflezighi: not a big hill. But the crowd is pretty good. 194 00:10:05,370 --> 00:10:07,559 Meb Keflezighi: The crowd will come to support in a big way. 195 00:10:08,250 --> 00:10:13,830 Meb Keflezighi: And to be able to just have your own pace 196 00:10:13,830 --> 00:10:16,980 Meb Keflezighi: is important. That's what I learned from 2003. You have 197 00:10:16,980 --> 00:10:19,770 Meb Keflezighi: to be able to know what you're capable of, and then if 198 00:10:19,770 --> 00:10:23,100 Meb Keflezighi: you can do even splits or negative split, you're going 199 00:10:23,100 --> 00:10:26,280 Meb Keflezighi: to have a wonderful experience. And the course is fairly flat, 200 00:10:26,280 --> 00:10:30,660 Meb Keflezighi: so as I said in New York, I was 2: 12:35 and then I run 2:10: 201 00:10:30,660 --> 00:10:34,199 Meb Keflezighi: 03. It's probably the same preparation, but using a wise 202 00:10:34,200 --> 00:10:36,780 Meb Keflezighi: decision to be able to just run for your own 203 00:10:36,780 --> 00:10:38,790 Meb Keflezighi: goals and your dreams to be able to achieve what 204 00:10:38,790 --> 00:10:39,569 Meb Keflezighi: you want to set forth. 205 00:10:41,520 --> 00:10:46,530 Rob Simmelkjaer: You had that second marathon in 2003 here in Chicago, much 206 00:10:46,530 --> 00:10:50,099 Rob Simmelkjaer: different than New York, much flatter, a better day. You 207 00:10:50,100 --> 00:10:53,670 Rob Simmelkjaer: ended up making your objective, making your time, making the 208 00:10:53,670 --> 00:10:58,410 Rob Simmelkjaer: Olympics. But as we flash forward later in your career, 209 00:10:58,410 --> 00:11:02,760 Rob Simmelkjaer: really your two arguably greatest moments were in New York 210 00:11:03,030 --> 00:11:08,580 Rob Simmelkjaer: in 2009 and then in Boston in 2013. Very hilly courses. So 211 00:11:08,670 --> 00:11:12,390 Rob Simmelkjaer: what changed in your, whether it was your training or 212 00:11:12,390 --> 00:11:16,710 Rob Simmelkjaer: your preparation, that got you ready to succeed on those 213 00:11:16,710 --> 00:11:18,689 Rob Simmelkjaer: hilly courses later on in your career? 214 00:11:19,650 --> 00:11:23,370 Meb Keflezighi: The hillier, the tougher the course is, the better for me. I realized 215 00:11:23,370 --> 00:11:26,400 Meb Keflezighi: that, and the reason is because I trained since ever 216 00:11:26,400 --> 00:11:29,309 Meb Keflezighi: high school and college for championship, and New York City 217 00:11:29,309 --> 00:11:32,760 Meb Keflezighi: Marathon and Boston Marathon, they provided that. It's not like 218 00:11:32,760 --> 00:11:35,189 Meb Keflezighi: I didn't pursue or go for faster time at London 219 00:11:35,190 --> 00:11:39,540 Meb Keflezighi: Marathon or a couple times, and then here in Chicago 220 00:11:39,540 --> 00:11:43,890 Meb Keflezighi: in 2003, but I think preparing for the hills is 221 00:11:43,890 --> 00:11:46,740 Meb Keflezighi: only going to help you on flat land. Instead of saying, " 222 00:11:46,770 --> 00:11:49,949 Meb Keflezighi: Oh, I'm not running in New York so I'm trying for 223 00:11:49,950 --> 00:11:51,990 Meb Keflezighi: Chicago," don't avoid the hills. This is going to only 224 00:11:51,990 --> 00:11:55,079 Meb Keflezighi: help you if you push the hills. But I think 225 00:11:55,080 --> 00:11:57,630 Meb Keflezighi: at the end of the day is to be able to 226 00:11:57,660 --> 00:12:00,990 Meb Keflezighi: be smart about your training. It's all about the preparation. 227 00:12:00,990 --> 00:12:04,020 Meb Keflezighi: If you train smart and prepare yourself to the best 228 00:12:04,020 --> 00:12:08,280 Meb Keflezighi: you can, on race day, they're all 26.2 miles whether 229 00:12:08,280 --> 00:12:10,800 Meb Keflezighi: it is on this continent or on a different continent. 230 00:12:11,040 --> 00:12:13,350 Meb Keflezighi: I was just flying yesterday here, coming here to Chicago. 231 00:12:13,350 --> 00:12:17,250 Meb Keflezighi: I was doing the math on the books, the marathons 232 00:12:17,250 --> 00:12:20,610 Meb Keflezighi: that I've done. 26 marathons, I had one DNF, but 233 00:12:20,610 --> 00:12:24,000 Meb Keflezighi: the rest of the 25 marathons that I finished, I averaged 234 00:12:24,270 --> 00:12:29,309 Meb Keflezighi: 2 hours, 12 minutes and 50 seconds. Some of them in South America, 235 00:12:29,309 --> 00:12:31,349 Meb Keflezighi: some of them in Europe, some of them are in 236 00:12:31,350 --> 00:12:36,719 Meb Keflezighi: the United States, but to run 26. 2 miles 25 237 00:12:36,720 --> 00:12:39,390 Meb Keflezighi: times and to get within that range is pretty incredible. 238 00:12:39,570 --> 00:12:42,449 Meb Keflezighi: So the person doesn't change. The course change, up, down, 239 00:12:42,450 --> 00:12:46,800 Meb Keflezighi: downhill, flat courses, but if you do the right preparation, you're going 240 00:12:46,800 --> 00:12:47,850 Meb Keflezighi: to have an amazing result. 241 00:12:48,270 --> 00:12:51,120 Rob Simmelkjaer: That's really unbelievable. The one thing I hear, the warning 242 00:12:51,120 --> 00:12:55,470 Rob Simmelkjaer: I get from people about Chicago is that the start 243 00:12:55,800 --> 00:12:58,350 Rob Simmelkjaer: can be fast. You can be tempted to go very 244 00:12:58,350 --> 00:13:00,540 Rob Simmelkjaer: fast out of the gate, there's maybe a little bit 245 00:13:00,540 --> 00:13:05,010 Rob Simmelkjaer: of downhill. Also, everyone says that you lose your GPS 246 00:13:05,010 --> 00:13:08,189 Rob Simmelkjaer: on your watches and your phones, so you can't keep 247 00:13:08,190 --> 00:13:10,860 Rob Simmelkjaer: track of your pace at the beginning. And so everyone's like, " 248 00:13:10,860 --> 00:13:13,260 Rob Simmelkjaer: Hold back, don't get too caught up in the pace 249 00:13:13,260 --> 00:13:13,800 Rob Simmelkjaer: early on." 250 00:13:14,190 --> 00:13:16,890 Meb Keflezighi: You know, I was watching the World Championships in Tokyo, 251 00:13:17,309 --> 00:13:19,530 Meb Keflezighi: and the guy in the marathon false- started. I'm like, " 252 00:13:19,530 --> 00:13:24,059 Meb Keflezighi: You got 26.2 miles to make up something." So you 253 00:13:24,059 --> 00:13:26,969 Meb Keflezighi: have to be patient at the beginning, especially on a 254 00:13:26,970 --> 00:13:29,580 Meb Keflezighi: cold weather like Sunday, you have to be able to 255 00:13:29,580 --> 00:13:31,410 Meb Keflezighi: just let the body warm up for two to three 256 00:13:31,410 --> 00:13:33,960 Meb Keflezighi: miles. Okay, you might lose the satellite or whatnot, but 257 00:13:34,410 --> 00:13:37,980 Meb Keflezighi: you have to be able to... Boston is a downhill 258 00:13:37,980 --> 00:13:40,530 Meb Keflezighi: start. New York, I love New York because it's an 259 00:13:40,530 --> 00:13:42,570 Meb Keflezighi: uphill start. It tells you, it kind of calms the 260 00:13:42,570 --> 00:13:45,300 Meb Keflezighi: jitters a little bit. You're not saying, " I've got to 261 00:13:45,300 --> 00:13:47,730 Meb Keflezighi: be on a pace," but whereas at Chicago, you might 262 00:13:47,730 --> 00:13:50,429 Meb Keflezighi: want to be. But still, the first three miles or 263 00:13:50,429 --> 00:13:52,920 Meb Keflezighi: so of a marathon, you should be patient enough to 264 00:13:52,920 --> 00:13:55,050 Meb Keflezighi: just say, "You know what? Let the body warm up. Let me 265 00:13:55,050 --> 00:13:57,689 Meb Keflezighi: just find my cadence and have fun with it." 266 00:13:58,500 --> 00:14:01,020 Rob Simmelkjaer: All right. Well, Meb, I think this is the first time you and I have been talking 267 00:14:01,020 --> 00:14:04,410 Rob Simmelkjaer: before a marathon and I'm running the race and you're 268 00:14:04,410 --> 00:14:07,439 Rob Simmelkjaer: not. So I guess you can ask me some questions 269 00:14:07,440 --> 00:14:10,980 Rob Simmelkjaer: about my running. This'll be weird, you asking me questions 270 00:14:10,980 --> 00:14:13,020 Rob Simmelkjaer: about my race, but let's give it a go. 271 00:14:13,110 --> 00:14:15,449 Meb Keflezighi: Well, first and foremost, thank you for all you do. 272 00:14:15,450 --> 00:14:19,320 Meb Keflezighi: I know you're a very busy person, but you have been sharing 273 00:14:19,320 --> 00:14:23,460 Meb Keflezighi: your marathon training with our listeners all season long. What's 274 00:14:23,460 --> 00:14:26,250 Meb Keflezighi: the one thing that gone better than expected and one 275 00:14:26,250 --> 00:14:27,540 Meb Keflezighi: thing that surprised you? 276 00:14:29,130 --> 00:14:31,619 Rob Simmelkjaer: Well, it's a good question. I think in terms of 277 00:14:31,620 --> 00:14:35,280 Rob Simmelkjaer: what's gone better than expected, I guess the number one 278 00:14:35,280 --> 00:14:39,540 Rob Simmelkjaer: thing is that I've been able to maintain some really 279 00:14:39,540 --> 00:14:43,650 Rob Simmelkjaer: good paces during long runs. I think the conversations I've 280 00:14:43,650 --> 00:14:46,440 Rob Simmelkjaer: had with Becs during this training blocks, I think the 281 00:14:46,440 --> 00:14:50,070 Rob Simmelkjaer: number one thing that I took away from my talks 282 00:14:50,070 --> 00:14:52,770 Rob Simmelkjaer: with Becs was that I really, for some of the 283 00:14:52,770 --> 00:14:56,220 Rob Simmelkjaer: long runs, should put in more of an effort to 284 00:14:56,220 --> 00:14:59,310 Rob Simmelkjaer: be at my marathon pace for longer in those long 285 00:14:59,310 --> 00:15:02,640 Rob Simmelkjaer: runs than maybe I've done before. I really had seen 286 00:15:02,640 --> 00:15:07,770 Rob Simmelkjaer: long runs as just cover the distance, get the mileage 287 00:15:07,770 --> 00:15:09,840 Rob Simmelkjaer: in, and that was it. And a lot of people 288 00:15:09,840 --> 00:15:12,330 Rob Simmelkjaer: train that way and that's fine, but Becs really kept 289 00:15:12,330 --> 00:15:14,430 Rob Simmelkjaer: drumming into my head like, " Hey, you're not going to 290 00:15:14,430 --> 00:15:17,700 Rob Simmelkjaer: know you can do it unless you do it. And 291 00:15:17,700 --> 00:15:22,260 Rob Simmelkjaer: so go out and make sure if you're running 15, 18, 20 292 00:15:22,260 --> 00:15:24,690 Rob Simmelkjaer: miles, that at least a good chunk of that is 293 00:15:24,690 --> 00:15:27,150 Rob Simmelkjaer: at your marathon pace so you've got that in your 294 00:15:27,150 --> 00:15:30,030 Rob Simmelkjaer: body. You've got the confidence in your mind that you 295 00:15:30,030 --> 00:15:32,820 Rob Simmelkjaer: can do that." And so that really did help me 296 00:15:32,820 --> 00:15:35,790 Rob Simmelkjaer: because I think I have more confidence, we'll see what 297 00:15:35,790 --> 00:15:39,480 Rob Simmelkjaer: happens, but more confidence on Sunday knowing that I can 298 00:15:39,480 --> 00:15:42,120 Rob Simmelkjaer: run what is a faster pace for me. I'm trying 299 00:15:42,120 --> 00:15:44,430 Rob Simmelkjaer: to run a faster pace than I've run in a 300 00:15:44,430 --> 00:15:48,300 Rob Simmelkjaer: marathon before, and I think that that mentality has helped 301 00:15:48,300 --> 00:15:51,270 Rob Simmelkjaer: me get ready and I think have the confidence as 302 00:15:51,270 --> 00:15:54,510 Rob Simmelkjaer: well. So that, I'd say, was a surprise. What was 303 00:15:54,510 --> 00:15:55,530 Rob Simmelkjaer: the other part? I don't remember. 304 00:15:56,070 --> 00:15:57,570 Meb Keflezighi: What was better than expected? 305 00:15:57,840 --> 00:16:00,420 Rob Simmelkjaer: Well, I think my knee has been the thing that's 306 00:16:00,570 --> 00:16:03,120 Rob Simmelkjaer: somewhat better than expected because I'm going to get to 307 00:16:03,120 --> 00:16:05,670 Rob Simmelkjaer: the starting line. I tried to run Chicago a couple 308 00:16:05,670 --> 00:16:08,220 Rob Simmelkjaer: of years ago, you might remember, and I ended up pulling 309 00:16:08,220 --> 00:16:12,000 Rob Simmelkjaer: out. My right knee just wasn't happening for me. But 310 00:16:12,180 --> 00:16:14,400 Rob Simmelkjaer: I think I've been able to ease into it long 311 00:16:14,400 --> 00:16:17,550 Rob Simmelkjaer: enough. And of course, I ran Berlin last September, I 312 00:16:17,550 --> 00:16:19,470 Rob Simmelkjaer: ran Tokyo in March, so I have a couple of 313 00:16:19,470 --> 00:16:21,960 Rob Simmelkjaer: marathons under my belt now in the last year after 314 00:16:21,960 --> 00:16:25,200 Rob Simmelkjaer: having never run two separated by less than a decade 315 00:16:25,200 --> 00:16:28,260 Rob Simmelkjaer: in my entire life. So I think that my body 316 00:16:28,260 --> 00:16:32,430 Rob Simmelkjaer: is at least now somewhat accustomed to this and hopefully 317 00:16:32,640 --> 00:16:35,250 Rob Simmelkjaer: it'll hang in there with me for 26. 2 more miles. 318 00:16:35,490 --> 00:16:38,040 Meb Keflezighi: I think it will. But you said about pushing the 319 00:16:38,040 --> 00:16:43,980 Meb Keflezighi: pace, everyone hits a wall somewhere in training. What has 320 00:16:43,980 --> 00:16:46,770 Meb Keflezighi: been your Chicago moment so far and how did you 321 00:16:46,770 --> 00:16:47,400 Meb Keflezighi: push through it? 322 00:16:47,610 --> 00:16:51,000 Rob Simmelkjaer: I had a day. People know it was a hot 323 00:16:51,000 --> 00:16:54,600 Rob Simmelkjaer: summer. We had some hot days in New York. And 324 00:16:54,600 --> 00:16:57,840 Rob Simmelkjaer: I had a day in, I think it was August, 325 00:16:58,110 --> 00:17:01,530 Rob Simmelkjaer: in Central Park and it was actually supposed to be 326 00:17:01,530 --> 00:17:05,639 Rob Simmelkjaer: a light day. You have those weeks where you deload 327 00:17:05,700 --> 00:17:08,219 Rob Simmelkjaer: a little bit. You're not going as long as you've 328 00:17:08,220 --> 00:17:11,129 Rob Simmelkjaer: been going. And we had a deload week one week. I was 329 00:17:11,130 --> 00:17:14,070 Rob Simmelkjaer: only supposed to run eight or nine miles after having 330 00:17:14,070 --> 00:17:17,340 Rob Simmelkjaer: run maybe 18 the week before. And I was like, " 331 00:17:17,369 --> 00:17:19,320 Rob Simmelkjaer: Oh, this is going to be a nice, easy run." 332 00:17:19,650 --> 00:17:22,109 Rob Simmelkjaer: And I go outside in Central Park and it was 333 00:17:22,350 --> 00:17:25,950 Rob Simmelkjaer: just oppressive. I mean, it was so humid, it was 334 00:17:25,950 --> 00:17:30,119 Rob Simmelkjaer: so muggy, and I felt like, " Oh my god, I 335 00:17:30,119 --> 00:17:33,240 Rob Simmelkjaer: cannot run down the block right now. I can't go 336 00:17:33,240 --> 00:17:36,090 Rob Simmelkjaer: anywhere." And I tried to just do a nice, easy eight- 337 00:17:36,090 --> 00:17:38,909 Rob Simmelkjaer: mile run and I couldn't do it. I had to 338 00:17:38,910 --> 00:17:42,300 Rob Simmelkjaer: stop in the middle of a really short run because 339 00:17:42,300 --> 00:17:47,550 Rob Simmelkjaer: the humidity was so brutal and it was a real mental 340 00:17:48,270 --> 00:17:50,640 Rob Simmelkjaer: trick. I was like, " What is happening right now? I'm 341 00:17:50,640 --> 00:17:51,720 Rob Simmelkjaer: supposed to run a marathon?" 342 00:17:51,720 --> 00:17:52,230 Meb Keflezighi: Eight miles versus 26.2 miles. 343 00:17:53,100 --> 00:17:56,700 Rob Simmelkjaer: Yes! " I'm supposed to run a marathon in six, eight 344 00:17:56,700 --> 00:18:00,720 Rob Simmelkjaer: weeks, and I can't finish an eight- mile run in 345 00:18:00,720 --> 00:18:04,920 Rob Simmelkjaer: Central Park right now," and I felt really discouraged, but 346 00:18:04,920 --> 00:18:08,220 Rob Simmelkjaer: then I went on Reddit. A lot of people go 347 00:18:08,220 --> 00:18:11,340 Rob Simmelkjaer: on Reddit in New York. There's a subreddit in New 348 00:18:11,340 --> 00:18:13,679 Rob Simmelkjaer: York, New York City running, and I went on Reddit, 349 00:18:13,680 --> 00:18:15,960 Rob Simmelkjaer: which just doesn't always put me in a better mood, 350 00:18:15,990 --> 00:18:19,590 Rob Simmelkjaer: but this day it did because I went on there 351 00:18:19,590 --> 00:18:23,190 Rob Simmelkjaer: and literally everybody is posting on Reddit about how brutal 352 00:18:23,190 --> 00:18:26,280 Rob Simmelkjaer: it was to run that day, how nobody was able 353 00:18:26,280 --> 00:18:28,200 Rob Simmelkjaer: to do what they're supposed to do. And I was like, " 354 00:18:28,230 --> 00:18:31,050 Rob Simmelkjaer: Ah, okay. It wasn't just me. It really was a 355 00:18:31,050 --> 00:18:35,250 Rob Simmelkjaer: hard day." And now, having run through those hot days 356 00:18:35,250 --> 00:18:38,070 Rob Simmelkjaer: of the summer in New York and coming out here 357 00:18:38,220 --> 00:18:40,800 Rob Simmelkjaer: to Chicago with this beautiful weather we've got this weekend, 358 00:18:41,010 --> 00:18:44,280 Rob Simmelkjaer: I hope to have that feeling that I know a 359 00:18:44,280 --> 00:18:47,580 Rob Simmelkjaer: lot of runners, maybe you can relate, when it's cool 360 00:18:47,820 --> 00:18:49,800 Rob Simmelkjaer: and you feel good when you just feel like you 361 00:18:49,800 --> 00:18:52,170 Rob Simmelkjaer: can run forever. You know that feeling? 362 00:18:52,230 --> 00:18:53,790 Meb Keflezighi: I know that feeling. It's a beautiful feeling. 363 00:18:53,850 --> 00:18:55,740 Rob Simmelkjaer: That's the feeling I'm hoping to have on Sunday. So 364 00:18:55,740 --> 00:18:58,200 Rob Simmelkjaer: I hope all of us get to have that feeling 365 00:18:58,320 --> 00:19:00,810 Rob Simmelkjaer: on a nice day on a flat course on Sunday. 366 00:19:01,050 --> 00:19:03,600 Meb Keflezighi: I hope everybody does. You know, Rob, I usually say, " 367 00:19:03,840 --> 00:19:09,780 Meb Keflezighi: 90% is physical, 10% mental on training." That's what you 368 00:19:09,780 --> 00:19:11,970 Meb Keflezighi: went through when you were running that eight miles. You have 369 00:19:11,970 --> 00:19:15,209 Meb Keflezighi: to persevere. But now you're getting ready, 90% is mental, 370 00:19:15,240 --> 00:19:19,080 Meb Keflezighi: 10% is you're healthy and strong. You have been balancing marathon 371 00:19:19,080 --> 00:19:22,290 Meb Keflezighi: training with work. What has been the hardest part about 372 00:19:22,290 --> 00:19:25,919 Meb Keflezighi: keeping that routine consistent and how have you managed to 373 00:19:25,920 --> 00:19:26,369 Meb Keflezighi: do it? 374 00:19:26,970 --> 00:19:29,429 Rob Simmelkjaer: Yeah, I mean, I think almost everybody can relate to 375 00:19:29,430 --> 00:19:34,140 Rob Simmelkjaer: that, right? Almost none of the 55, 000 people who come out 376 00:19:34,140 --> 00:19:37,050 Rob Simmelkjaer: to run on Sunday run for a living, just that 377 00:19:37,050 --> 00:19:40,230 Rob Simmelkjaer: elite group and that's it. We all are balancing running 378 00:19:40,230 --> 00:19:44,730 Rob Simmelkjaer: with our jobs, with our families, with our travel, whatever 379 00:19:44,730 --> 00:19:47,010 Rob Simmelkjaer: it is. And I think for me, the key has 380 00:19:47,010 --> 00:19:51,510 Rob Simmelkjaer: been the flexibility. I generally run four days a week 381 00:19:51,750 --> 00:19:54,990 Rob Simmelkjaer: is all I think I can reasonably think I can 382 00:19:54,990 --> 00:19:58,170 Rob Simmelkjaer: run on a consistent basis given all the moving parts 383 00:19:58,170 --> 00:20:02,369 Rob Simmelkjaer: of traveling and events at Road Runners and meetings and 384 00:20:02,369 --> 00:20:04,830 Rob Simmelkjaer: things like that. So having the ability to move those 385 00:20:04,830 --> 00:20:08,250 Rob Simmelkjaer: days around is key. I try to sit down on 386 00:20:08,250 --> 00:20:11,070 Rob Simmelkjaer: Sunday and look at the week ahead and say, " Okay, 387 00:20:11,070 --> 00:20:14,010 Rob Simmelkjaer: what are the days this week that I just know 388 00:20:14,130 --> 00:20:15,390 Rob Simmelkjaer: there's no way I'm going to get a run in, 389 00:20:15,390 --> 00:20:17,220 Rob Simmelkjaer: right? It's just not going to happen because I got 390 00:20:17,220 --> 00:20:19,859 Rob Simmelkjaer: to be up at 6: 00 and on a train at 6: 391 00:20:19,859 --> 00:20:23,369 Rob Simmelkjaer: 30 and meetings till 8: 00 PM." That's not a 392 00:20:23,369 --> 00:20:27,149 Rob Simmelkjaer: running day, right? And try to structure around it so that, " 393 00:20:27,150 --> 00:20:28,619 Rob Simmelkjaer: All right, I'm going to run the day before. I'm 394 00:20:28,619 --> 00:20:31,290 Rob Simmelkjaer: going to run the day after to try to avoid 395 00:20:31,290 --> 00:20:34,320 Rob Simmelkjaer: the two straight days without running." That's kind of my 396 00:20:34,320 --> 00:20:38,340 Rob Simmelkjaer: goal is no two straight days without running because that's 397 00:20:38,340 --> 00:20:41,639 Rob Simmelkjaer: when, after two straight days, I start to feel, and 398 00:20:41,640 --> 00:20:43,290 Rob Simmelkjaer: maybe it's just in my head, but I start to 399 00:20:43,290 --> 00:20:46,320 Rob Simmelkjaer: feel like I'm losing fitness even if I'm not. So 400 00:20:46,320 --> 00:20:49,950 Rob Simmelkjaer: I think that's helped. Becs has helped with that planning. 401 00:20:50,160 --> 00:20:52,920 Rob Simmelkjaer: Also, I'll give the Runna app some credit. I think 402 00:20:52,920 --> 00:20:55,320 Rob Simmelkjaer: the Runna app, which we partner with at Road Runners, 403 00:20:55,470 --> 00:20:57,630 Rob Simmelkjaer: does a good job if you use the function of 404 00:20:57,690 --> 00:21:00,959 Rob Simmelkjaer: moving around your workouts. And one thing it does that 405 00:21:00,960 --> 00:21:03,690 Rob Simmelkjaer: I like, Meb, is it tells you when you put 406 00:21:03,690 --> 00:21:06,149 Rob Simmelkjaer: two workouts back to back that shouldn't be back to 407 00:21:06,150 --> 00:21:09,330 Rob Simmelkjaer: back. It does tell you like, " Eh, are you sure 408 00:21:09,330 --> 00:21:11,790 Rob Simmelkjaer: you really want to have that track workout and that 409 00:21:11,790 --> 00:21:14,580 Rob Simmelkjaer: tempo run on back- to- back days? Maybe you should 410 00:21:14,580 --> 00:21:17,010 Rob Simmelkjaer: work in an easy run." So it's kept me from 411 00:21:17,460 --> 00:21:20,700 Rob Simmelkjaer: doing stupid stuff, which is great. But yeah, I think 412 00:21:20,790 --> 00:21:24,090 Rob Simmelkjaer: you just have to plan, you have to have flexibility, 413 00:21:24,270 --> 00:21:27,300 Rob Simmelkjaer: and you have to forgive yourself for those days and 414 00:21:27,300 --> 00:21:29,940 Rob Simmelkjaer: those weeks that aren't what you thought they were going 415 00:21:29,940 --> 00:21:31,649 Rob Simmelkjaer: to be because life got in the way. 416 00:21:32,520 --> 00:21:35,790 Meb Keflezighi: Bumps that happen on the road and sometimes you go 417 00:21:35,790 --> 00:21:39,000 Meb Keflezighi: through challenging times, but the question is to stay consistent. 418 00:21:39,000 --> 00:21:40,800 Meb Keflezighi: It's not just one workout that's going to dictate what 419 00:21:40,800 --> 00:21:42,630 Meb Keflezighi: you're going to do on race day. So I know 420 00:21:42,630 --> 00:21:45,060 Meb Keflezighi: you're ready. We're excited to watch you run and the many 421 00:21:45,060 --> 00:21:47,850 Meb Keflezighi: other people running the Chicago Marathon, so wish you all 422 00:21:47,850 --> 00:21:48,631 Meb Keflezighi: the best and have fun. 423 00:21:48,631 --> 00:21:51,900 Rob Simmelkjaer: Thank you, Meb. Thank you very much. I appreciate it. Great having 424 00:21:51,900 --> 00:21:53,909 Rob Simmelkjaer: you and I'll be thinking of you. I'm going to 425 00:21:54,060 --> 00:21:56,070 Rob Simmelkjaer: dedicate at least one mile to you out there- 426 00:21:56,250 --> 00:21:56,881 Meb Keflezighi: All right, sounds great. 427 00:21:56,881 --> 00:21:58,531 Rob Simmelkjaer: ... on Sunday. Thank you for being with us. 428 00:21:58,531 --> 00:21:58,921 Meb Keflezighi: Happy to- 429 00:21:59,130 --> 00:22:00,240 Rob Simmelkjaer: Always great to see you. 430 00:22:00,450 --> 00:22:00,900 Meb Keflezighi: Thank you. 431 00:22:01,500 --> 00:22:07,290 Rob Simmelkjaer: Meb Keflezighi, the one and only. Peloton's Cross Training Series is designed 432 00:22:07,290 --> 00:22:10,980 Rob Simmelkjaer: to be the ultimate marathon training partner. Now powered by 433 00:22:10,980 --> 00:22:16,139 Rob Simmelkjaer: Peloton IQ, their products deliver personalized cardio and strength training 434 00:22:16,140 --> 00:22:20,970 Rob Simmelkjaer: with adaptive plans, progress tracking, and real- time insights, plus 435 00:22:21,060 --> 00:22:24,720 Rob Simmelkjaer: a variety of strength classes to build endurance, as well 436 00:22:24,720 --> 00:22:28,560 Rob Simmelkjaer: as human coaching that keeps motivation high and form on 437 00:22:28,560 --> 00:22:31,770 Rob Simmelkjaer: point. Whether you're aiming for a first finish or a 438 00:22:31,770 --> 00:22:36,450 Rob Simmelkjaer: personal best, Peloton makes every step smarter, stronger, and more 439 00:22:36,450 --> 00:22:40,320 Rob Simmelkjaer: connected. Ready to elevate your race game with Peloton? Head 440 00:22:40,320 --> 00:22:44,970 Rob Simmelkjaer: to onepeloton. com to learn more. Peloton, an official partner 441 00:22:45,090 --> 00:22:49,680 Rob Simmelkjaer: of the 2025 TCS New York City Marathon. Our next guest 442 00:22:49,680 --> 00:22:53,609 Rob Simmelkjaer: is here to help us announce a brand- new partnership 443 00:22:53,640 --> 00:22:56,250 Rob Simmelkjaer: we have at New York Road Runners between the TCS 444 00:22:56,250 --> 00:22:59,820 Rob Simmelkjaer: New York City Marathon and a brand- new water sponsor. 445 00:23:00,030 --> 00:23:03,570 Rob Simmelkjaer: Water is kind of important to running a marathon. We 446 00:23:03,570 --> 00:23:05,790 Rob Simmelkjaer: have found that to be the case at New York 447 00:23:05,790 --> 00:23:08,520 Rob Simmelkjaer: Road Runners and we are so excited to have a brand- 448 00:23:08,520 --> 00:23:12,780 Rob Simmelkjaer: new water partner in Culligan joining us for this year's 449 00:23:12,960 --> 00:23:16,439 Rob Simmelkjaer: TCS New York City Marathon. They've been here in Chicago 450 00:23:16,530 --> 00:23:19,169 Rob Simmelkjaer: for quite some time, but this year will be their 451 00:23:19,170 --> 00:23:21,359 Rob Simmelkjaer: first time as our partner in New York, and I'd 452 00:23:21,359 --> 00:23:25,020 Rob Simmelkjaer: love to invite up from Culligan Al Hamood to join 453 00:23:25,020 --> 00:23:30,480 Rob Simmelkjaer: us here on the stage. Al, come on up. Al 454 00:23:30,480 --> 00:23:34,710 Rob Simmelkjaer: is the president and chief financial and administrative officer of 455 00:23:34,710 --> 00:23:38,700 Rob Simmelkjaer: Culligan International, which is a global leader in water treatment 456 00:23:39,000 --> 00:23:42,810 Rob Simmelkjaer: with operations in more than 90 countries. In over a 25- 457 00:23:42,810 --> 00:23:46,500 Rob Simmelkjaer: year career, AL has held senior leadership roles at companies 458 00:23:46,500 --> 00:23:50,490 Rob Simmelkjaer: like Disney where I once worked, Hewlett- Packard, and TransUnion. 459 00:23:50,700 --> 00:23:54,810 Rob Simmelkjaer: And under his leadership, Culligan continues its commitment to sustainability 460 00:23:54,810 --> 00:23:58,139 Rob Simmelkjaer: and community impact, most recently partnering with us as the 461 00:23:58,140 --> 00:24:02,490 Rob Simmelkjaer: official hydration partner of the TCS New York City Marathon. Al, 462 00:24:02,490 --> 00:24:04,530 Rob Simmelkjaer: it is great to have you, and welcome to the 463 00:24:04,530 --> 00:24:05,760 Rob Simmelkjaer: New York Road Runners family. 464 00:24:05,850 --> 00:24:09,750 Al Hamood: Oh, welcome, welcome to you back to Chicago and great 465 00:24:09,750 --> 00:24:12,060 Al Hamood: to see you, and what an honor to be next 466 00:24:12,060 --> 00:24:17,130 Al Hamood: to yourself and an Olympian too. Really, really excited. We 467 00:24:17,130 --> 00:24:20,580 Al Hamood: are super excited on multiple fronts to be part of 468 00:24:20,580 --> 00:24:26,130 Al Hamood: this amazing organization and partnership, both in New York and 469 00:24:26,130 --> 00:24:27,540 Al Hamood: continuing in Chicago. 470 00:24:28,140 --> 00:24:31,140 Rob Simmelkjaer: Well, as I was joking, it's really important to have 471 00:24:31,140 --> 00:24:36,270 Rob Simmelkjaer: water when running a marathon, and Culligan is interesting as 472 00:24:36,270 --> 00:24:41,550 Rob Simmelkjaer: a company. You're a water, really the filtration and the 473 00:24:41,550 --> 00:24:44,280 Rob Simmelkjaer: treatment of water, not a water company where you've got 474 00:24:44,280 --> 00:24:47,430 Rob Simmelkjaer: a spring and you're getting water out of the spring. Talk 475 00:24:47,430 --> 00:24:50,369 Rob Simmelkjaer: to folks who don't know about what Culligan actually does 476 00:24:50,369 --> 00:24:52,770 Rob Simmelkjaer: and when you drink a Culligan bottle of water, what 477 00:24:52,770 --> 00:24:53,670 Rob Simmelkjaer: you're actually drinking. 478 00:24:53,700 --> 00:24:59,250 Al Hamood: Culligan is a 90- year- old Chicago- based company and 479 00:24:59,250 --> 00:25:02,909 Al Hamood: our focus from day one has always been clean, healthy, 480 00:25:02,910 --> 00:25:07,260 Al Hamood: safe, soft drinking water around the world and around the 481 00:25:07,260 --> 00:25:12,150 Al Hamood: globe, but we started in Chicago. We at Culligan continue 482 00:25:12,150 --> 00:25:16,439 Al Hamood: to heavily dive into the drinking water solutions business. Why? 483 00:25:16,440 --> 00:25:20,430 Al Hamood: Because it's so important for two reasons. One, it's what 484 00:25:20,430 --> 00:25:23,940 Al Hamood: you put into your body. It's what you drink every 485 00:25:23,940 --> 00:25:27,359 Al Hamood: day. So for health and wellness purposes, it's mission- critical. 486 00:25:27,450 --> 00:25:30,898 Al Hamood: And two, the environment. Our goal at Culligan is to 487 00:25:31,830 --> 00:25:38,250 Al Hamood: put out and to avoid single plastic use bottles and 488 00:25:38,250 --> 00:25:42,209 Al Hamood: either go through filtration or through our aluminum. Why is 489 00:25:42,210 --> 00:25:45,300 Al Hamood: it so important, in particular, the partnership with both New 490 00:25:45,300 --> 00:25:49,740 Al Hamood: York and Chicago? Because runners, we didn't talk about it, 491 00:25:49,740 --> 00:25:52,740 Al Hamood: but they're deliberate about what they put into their body. 492 00:25:53,250 --> 00:25:56,910 Al Hamood: They think about it, they talk about it, and they 493 00:25:56,910 --> 00:26:00,000 Al Hamood: plan for it. What better thing to put in your 494 00:26:00,000 --> 00:26:04,050 Al Hamood: body than clean, healthy, safe, pure drinking water? And by 495 00:26:04,050 --> 00:26:06,630 Al Hamood: the way, when it's not in plastics, you don't have 496 00:26:06,630 --> 00:26:12,630 Al Hamood: to worry about microplastics that sit into the plastic water 497 00:26:12,630 --> 00:26:16,290 Al Hamood: that can leach into the water, which ultimately can leach 498 00:26:16,290 --> 00:26:19,350 Al Hamood: into your body. So super pumped to be part of 499 00:26:19,350 --> 00:26:22,200 Al Hamood: a great mission for people, as well as the environment. 500 00:26:23,220 --> 00:26:26,100 Rob Simmelkjaer: You guys have been partnered with Chicago for a while. 501 00:26:26,130 --> 00:26:29,160 Rob Simmelkjaer: What made a partnership with the New York City Marathon 502 00:26:29,369 --> 00:26:30,330 Rob Simmelkjaer: right for you guys? 503 00:26:30,390 --> 00:26:36,090 Al Hamood: Oh, it was a... We started last year with the 504 00:26:36,090 --> 00:26:38,609 Al Hamood: Chicago and we didn't know a lot about it, but 505 00:26:38,609 --> 00:26:43,470 Al Hamood: we have an amazing partnership team, an amazing brand team 506 00:26:43,680 --> 00:26:47,970 Al Hamood: that said, " What better way for Culligan, the most trusted 507 00:26:47,970 --> 00:26:51,570 Al Hamood: brand in drinking water, to partner with a marathon? And 508 00:26:51,570 --> 00:26:55,020 Al Hamood: what better place to do it in Chicago's hometown?" Which 509 00:26:55,020 --> 00:26:57,240 Al Hamood: was how we started with the Bank of America Chicago, 510 00:26:57,750 --> 00:27:03,659 Al Hamood: and that was booming success. It was crazy, the amount 511 00:27:03,960 --> 00:27:09,930 Al Hamood: of likes and friends and people who really appreciated finishing, 512 00:27:10,530 --> 00:27:14,400 Al Hamood: finishing and not being handed plastic bottled water or even 513 00:27:14,400 --> 00:27:17,280 Al Hamood: a cup of water, but aluminum bottled water because of 514 00:27:17,280 --> 00:27:22,530 Al Hamood: the sustainability purposes. And we've catapulted even from last year 515 00:27:22,530 --> 00:27:25,470 Al Hamood: to where we are today as being a proud sponsor. 516 00:27:25,530 --> 00:27:28,470 Al Hamood: Go see our booth in the, most of you have, 517 00:27:28,470 --> 00:27:31,290 Al Hamood: in the McCormick Center. It's awesome what that team has 518 00:27:31,290 --> 00:27:34,560 Al Hamood: done. But that gave us the template and the blueprint 519 00:27:34,560 --> 00:27:38,700 Al Hamood: to say, " What better city and what better marathon or 520 00:27:38,700 --> 00:27:41,820 Al Hamood: bigger marathon is there than to partner with New York?" 521 00:27:41,850 --> 00:27:43,859 Al Hamood: So we are so excited. We're going to take the 522 00:27:43,859 --> 00:27:46,710 Al Hamood: Chicago blueprint, we're going to give water, we're going to 523 00:27:46,710 --> 00:27:49,230 Al Hamood: give the city all the benefits of what we did 524 00:27:49,230 --> 00:27:53,369 Al Hamood: in Chicago to New York and see that prosperous as 525 00:27:53,369 --> 00:27:56,730 Al Hamood: well. Plus, it's awesome because I was able to recently 526 00:27:56,730 --> 00:27:58,980 Al Hamood: run in one of the series, not the full but 527 00:27:58,980 --> 00:28:01,560 Al Hamood: the half there, and realized the impact and the power 528 00:28:01,560 --> 00:28:03,869 Al Hamood: too of New York, just like Chicago. 529 00:28:05,190 --> 00:28:09,330 Meb Keflezighi: Runners know how critical hydration is, but Culligan talks about 530 00:28:09,359 --> 00:28:12,510 Meb Keflezighi: better water and better world. How does that mission connect, 531 00:28:12,540 --> 00:28:13,980 Meb Keflezighi: even like the marathon? 532 00:28:14,730 --> 00:28:24,030 Al Hamood: Well, it's amazing. Today, Culligan services about 150 million people 533 00:28:24,030 --> 00:28:28,290 Al Hamood: a day drink our water or around our water. Matter 534 00:28:28,290 --> 00:28:30,780 Al Hamood: of fact, a fun fact for you is you touch 535 00:28:30,780 --> 00:28:34,230 Al Hamood: or drink water, believe it or not, 240 times a 536 00:28:34,230 --> 00:28:37,679 Al Hamood: day. The average person does, 240 times a day. Do 537 00:28:37,680 --> 00:28:40,800 Al Hamood: you know what's in your water? Probably not. Are you 538 00:28:40,800 --> 00:28:43,350 Al Hamood: learning about what's in the water? Probably a little bit 539 00:28:43,350 --> 00:28:46,200 Al Hamood: concerned and looking at it, but there is still massive 540 00:28:46,260 --> 00:28:49,890 Al Hamood: complacency about people's understanding of what is in their water. 541 00:28:49,920 --> 00:28:52,890 Al Hamood: And if you're touching it or drinking it 240 times 542 00:28:52,890 --> 00:28:54,330 Al Hamood: a day or you're giving it to your kids or 543 00:28:54,330 --> 00:28:57,000 Al Hamood: your favorite dogs or animals or putting it on your 544 00:28:57,000 --> 00:29:01,500 Al Hamood: clothes, pretty important to understand that. For us, it's taking 545 00:29:01,500 --> 00:29:03,330 Al Hamood: a lot of that thinking and a lot of that 546 00:29:03,330 --> 00:29:08,280 Al Hamood: concept and creating greater awareness for whether you're a marathon 547 00:29:08,280 --> 00:29:11,760 Al Hamood: runner, whether you're a half- marathon, 5K, or just a 548 00:29:11,760 --> 00:29:16,410 Al Hamood: regular person that thrives on consumption and is careful and 549 00:29:16,410 --> 00:29:18,570 Al Hamood: healthy about what they do and how they go do it. 550 00:29:18,630 --> 00:29:22,050 Rob Simmelkjaer: Al you mentioned soft water when you were talking about 551 00:29:22,050 --> 00:29:26,040 Rob Simmelkjaer: the water and I just took a sip, it's delicious, 552 00:29:26,040 --> 00:29:28,950 Rob Simmelkjaer: by the way, but what does that mean, soft water, 553 00:29:28,950 --> 00:29:30,990 Rob Simmelkjaer: for those who don't know? Because I kind of have a 554 00:29:30,990 --> 00:29:32,790 Rob Simmelkjaer: sense of what that might mean, but what does that 555 00:29:32,790 --> 00:29:34,950 Rob Simmelkjaer: mean and why is that good for someone to think 556 00:29:34,950 --> 00:29:37,320 Rob Simmelkjaer: about putting into their body when they're running a marathon? 557 00:29:38,400 --> 00:29:40,950 Al Hamood: Well, it's awesome, right? It doesn't just have to be 558 00:29:40,950 --> 00:29:43,980 Al Hamood: marathon, right? There's people that wash their face every day. 559 00:29:43,980 --> 00:29:48,060 Al Hamood: Hard water is not great for your body. Showering with 560 00:29:48,060 --> 00:29:50,310 Al Hamood: hard water is not great. So what we do is 561 00:29:50,310 --> 00:29:54,030 Al Hamood: we basically put salt and softeners into the water in 562 00:29:54,030 --> 00:29:58,260 Al Hamood: your home filtrations. So when you're feeling it outside of 563 00:29:58,260 --> 00:30:01,560 Al Hamood: just drinking it, you are getting the benefits of that. 564 00:30:01,620 --> 00:30:06,660 Al Hamood: Washing, it takes care of well water, everything you can 565 00:30:06,660 --> 00:30:09,660 Al Hamood: imagine that softens up the experience of water. 566 00:30:10,380 --> 00:30:13,350 Rob Simmelkjaer: And one thing I'm really excited about and I know our 567 00:30:13,350 --> 00:30:16,590 Rob Simmelkjaer: runners are going to be excited about this is the 568 00:30:16,590 --> 00:30:20,040 Rob Simmelkjaer: container. You talked about the plastic bottles. I can't tell 569 00:30:20,040 --> 00:30:24,000 Rob Simmelkjaer: you over the last couple of years how much we've 570 00:30:24,000 --> 00:30:27,930 Rob Simmelkjaer: wanted to have a more sustainable water solution at the 571 00:30:27,930 --> 00:30:31,320 Rob Simmelkjaer: finish line. And so when people in New York get 572 00:30:31,320 --> 00:30:34,200 Rob Simmelkjaer: to the finish line and see these aluminum bottles, can 573 00:30:34,200 --> 00:30:36,690 Rob Simmelkjaer: you talk about them? First of all, the fact that 574 00:30:36,690 --> 00:30:39,900 Rob Simmelkjaer: they're so reusable, I feel like I could have a 575 00:30:39,900 --> 00:30:42,570 Rob Simmelkjaer: bottle like this in my house and use this for 576 00:30:42,570 --> 00:30:45,810 Rob Simmelkjaer: months, and then also what you guys call the infinite 577 00:30:45,900 --> 00:30:47,880 Rob Simmelkjaer: recyclability of these bottles. 578 00:30:48,060 --> 00:30:54,330 Al Hamood: Awesome. These, we do not sell these. We only give 579 00:30:54,330 --> 00:30:57,420 Al Hamood: them out to our partners or to marathon, half- marathon, 580 00:30:57,570 --> 00:31:00,780 Al Hamood: or series runners, which is really awesome. You have to 581 00:31:00,780 --> 00:31:03,960 Al Hamood: participate to get it. You can't buy them. For us, 582 00:31:04,020 --> 00:31:08,310 Al Hamood: aluminum is a game- changer relative to plastics. You touched 583 00:31:08,310 --> 00:31:13,170 Al Hamood: on it. It's infinitely recyclable, meaning you can recycle that 584 00:31:13,170 --> 00:31:16,500 Al Hamood: forever and ever and ever. Plastic, on the other hand, 585 00:31:16,500 --> 00:31:19,560 Al Hamood: you can recycle about two to three times before it 586 00:31:19,560 --> 00:31:24,510 Al Hamood: breaks down. Why is that so important? As an example, 587 00:31:24,510 --> 00:31:27,240 Al Hamood: and I'll talk about the body in a minute, last 588 00:31:27,240 --> 00:31:34,320 Al Hamood: year we provided 150,000 bottles at the Chicago Marathon. 150, 000 589 00:31:34,320 --> 00:31:37,800 Al Hamood: bottles on an equivalent basically means you avoid 3, 000 590 00:31:37,800 --> 00:31:44,550 Al Hamood: pounds of mass going to landfill. It's about 10, 8 to 10 million 591 00:31:44,730 --> 00:31:48,300 Al Hamood: of the elimination of carbon emissions, and somewhere about the 592 00:31:48,330 --> 00:31:54,090 Al Hamood: avoidance of 2, 000 gallons of oil. So for the Earth, 593 00:31:54,120 --> 00:31:57,209 Al Hamood: it's awesome, but more importantly for runners and people that 594 00:31:57,210 --> 00:32:02,850 Al Hamood: are really, really into their body health and wellness, you're 595 00:32:02,850 --> 00:32:08,430 Al Hamood: not drinking out of plastic containers. Plastic containers can have 596 00:32:08,430 --> 00:32:12,420 Al Hamood: microplastics. Microplastics can leach into your water. And guess where 597 00:32:12,420 --> 00:32:14,640 Al Hamood: that goes? Into your body. And do you know that 598 00:32:14,640 --> 00:32:19,230 Al Hamood: plastics take centuries to decompose? So whether it's in the 599 00:32:19,230 --> 00:32:24,060 Al Hamood: land or in your body, literally centuries. With aluminum, it's 600 00:32:24,150 --> 00:32:28,140 Al Hamood: recyclable forever, as you said, indefinitely. 601 00:32:28,500 --> 00:32:31,050 Rob Simmelkjaer: All right. Well, we're super excited to have you. I 602 00:32:31,050 --> 00:32:33,720 Rob Simmelkjaer: know our runners are excited to have you in New 603 00:32:33,720 --> 00:32:35,790 Rob Simmelkjaer: York as well, so welcome to the family. 604 00:32:35,940 --> 00:32:36,480 Al Hamood: Pumped Up. 605 00:32:36,480 --> 00:32:38,520 Rob Simmelkjaer: Thank you for being with us and we will see 606 00:32:38,520 --> 00:32:38,881 Rob Simmelkjaer: you out there on Sunday. 607 00:32:38,881 --> 00:32:43,620 Al Hamood: Good luck to everybody tomorrow. Go team, go! Sunday, Sunday. 608 00:32:43,860 --> 00:32:47,100 Rob Simmelkjaer: That's right, that's right. Thank you, Al. Meb, great to 609 00:32:47,100 --> 00:32:50,460 Rob Simmelkjaer: have you with us again, and thanks for joining the 610 00:32:50,460 --> 00:32:52,530 Rob Simmelkjaer: podcast again. It's nice to catch up with you, and 611 00:32:52,830 --> 00:32:56,340 Rob Simmelkjaer: thanks for the tips on Sunday. I'm excited to see 612 00:32:56,340 --> 00:32:58,320 Rob Simmelkjaer: if I can hopefully have a good day. 613 00:32:58,950 --> 00:33:00,900 Meb Keflezighi: You're going to have a great day. Good luck, everybody. 614 00:33:00,900 --> 00:33:01,590 Meb Keflezighi: Thanks for having me. 615 00:33:01,620 --> 00:33:04,410 Rob Simmelkjaer: Yes, good luck to everybody out there. Thanks for joining 616 00:33:04,410 --> 00:33:07,980 Rob Simmelkjaer: us on this episode. I want to wish everybody listening, 617 00:33:07,980 --> 00:33:10,950 Rob Simmelkjaer: whether a New York Road Runners member or wherever you 618 00:33:10,950 --> 00:33:13,739 Rob Simmelkjaer: are, if you're running on Sunday, all the best of 619 00:33:13,740 --> 00:33:16,980 Rob Simmelkjaer: luck in the Bank of America Chicago Marathon. For a 620 00:33:16,980 --> 00:33:18,690 Rob Simmelkjaer: lot of the rest of you, we know you're out 621 00:33:18,690 --> 00:33:21,570 Rob Simmelkjaer: there doing your long runs, getting ready for New York in 622 00:33:21,690 --> 00:33:24,240 Rob Simmelkjaer: a few weeks, and so good luck as well. Get 623 00:33:24,240 --> 00:33:26,850 Rob Simmelkjaer: in those miles. If you liked our episode today, make 624 00:33:26,850 --> 00:33:30,120 Rob Simmelkjaer: sure you subscribe, rate, leave a comment on the show. 625 00:33:30,360 --> 00:33:33,720 Rob Simmelkjaer: We will see you out there in Chicago. Best of luck. 626 00:33:33,720 --> 00:33:35,520 Rob Simmelkjaer: Enjoy the miles and we'll see you next week. 627 00:33:36,480 --> 00:33:36,960 Meb Keflezighi: Thank you.