June 7, 2023 • 8 mins
The one thing that has always made the Chicago Endurance Sports training experience stand out is its diverse and experienced team of coaches. Individually our coaches bring unique experiences and expertise, and as a team are able to relate and assist to every type of athlete.
On this mini episode of the Chicago Endurance Sports podcast you'll get to meet several of our 2023 Summer running coaches as they share some tips and advice to help you navigate the challenge summer training session.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Announcer (00:07):
enjoy this bonus C E S mini episode
Coach Randy (00:19):
Hi folks.
This is Coach Randy from OldTown in Lincoln Square.
As we begin the season, I thinkone of the most important things
to keep in mind is that progressisn't necessarily linear, and
you're defined by so much morethan your most recent run.
Whether you're in old handedendurance training or if this is
your first time, you'll findthat no two seasons are alike
and you'll experience yourshares of highlights and
(00:40):
challenges.
Even in my own training, I'vehad plenty of runs where I felt
like I wasn't hitting my goalsfast enough, or I was struggling
more than I should have in thosemoments.
Focus on your why and reflect onyour accomplishments just by
showing up each week.
You're making incredible stridesforward in this journey, and you
should take pride in all thatyou do.
It's going to be a fantasticseason, and I'm excited to share
(01:02):
it with all of you.
Coach Carly (01:04):
Hey everybody, this is Coach Carly.
I coach out of Lincoln Square.
Welcome to summer Marathontraining.
One fun, little unique factabout me, you'll hear me talk
about this on our long runs ifyou run with me, is that during
two of my marathons, I havegotten stopped by different
obstacles.
In the Indianapolis Marathon.
I got stopped by a funeralprocession, and during Grand
(01:24):
Rapids, one year I got stoppedby a freight train.
So run with me, find out moreabout those stories.
As we start on marathontraining, one thing that I
learned in my first season ofmarathon training is that your
long run pace is not your racepace.
Do not spend every weekendrunning the same pace that you
plan to run for marathon.
It is a surefire way to burnyourself out, so make sure those
(01:46):
long runs are nice and easy, andyou'll have a great season.
Coach Marcello (01:49):
I'm Coach Marcello I coach in South Loop
location.
I'm from Italy, you should seeme right now using my hands a
lot.
If I can give one piece ofadvice to somebody who starts to
run, uh, would be, spend moretime at the gym, because we
wanna have like a stronger bodyoverall.
(02:11):
It is not.
All about running.
If you are new, sometimes itfeels a little bit overwhelming.
but you got this.
If you put, the work in, you'reconsistent with the training
you're gonna have this.
We are going through thisaltogether and, we're gonna have
fun.
We're gonna achieve somethingamazing.
Coach Danielle (02:30):
Hi everyone, Danielle Jarrell here.
I am a new coach out of theElmhurst location.
Fun fact about me is I will betraining for the Berlin Marathon
this year with six other membersout of the Elmhurst community,
(02:50):
so super excited about that.
A couple of ideas that I have interms of advice.
One being get to know the peoplethat you are training with.
These people are going to becomeyour new best friends throughout
the entire summer through yourtraining, and really will form
(03:11):
really strong relationships withthat'll carry on past marathon
training.
So really take the time to getto know these people.
They're going through the samethings you are.
Really great to have thatsupport there.
The next piece of advice that Ihave that was really monumental
in my training and helped withrecovery is that after those
(03:33):
long runs that you're doing onSaturday or Sunday, to not just
lay around on the couch the restof the day, it's so easy to do
that and just be a little bitlethargic, but getting up and
being active continuing throughthe rest of your day.
Walking the dog at night, makingsure that you're still staying
(03:53):
up on your legs, keeping bloodflowing significantly helped
with recovery the next day, soreally encourage you to do that.
That's what I've got for you.
Welcome everyone to the CEScommunity.
I hope you enjoyed as much as Ido and can't wait to see you out
(04:14):
there.
Coach Tom (04:15):
Hello, my name's Tom Kompare I am a coach at Old
Town, fun fact about me is whenI was a kid, I rode my bike
everywhere.
I played Little League.
When I got to high school, I wasa three sport person.
Then I got into ultimate Frisbeein my twenties, and I didn't
start running for enduranceuntil my forties.
(04:36):
So for myself, my firstmarathon, I ran, with Chicago
Endurance Sports as my training,partner.
And basically I followed theschedule pretty much to a Tee.
I don't think I missed even oneworkout on my own or group
workouts.
I think I had perfectattendance, which was pretty
special.
I was going for that and thatwas great.
(04:56):
I was scared to run my firstmarathon and not followed the
program because I had no ideawhat I was doing on my own.
And that program, that year Iturned out it was a great
marathon.
I think I hit all my goals forthe marathon.
It was a little bit slower thanwhat I thought it was gonna be,
but not too much.
It was still a pretty, totallysuccessful marathon.
What I learned training in othermarathons is that life gets in
(05:21):
the way sometimes and yourtraining program doesn't align
with, having a full-time jobsometimes, or kids or other life
events get in the way, andthat's okay.
I learned that you can have justas much fun and just as much
success if you need to skip aworkout every now and then, or
if you need to change dates.
It's always great to ask acoach, if you need to switch up
(05:45):
things.
Coaches have great advice.
That's one thing I've learnedthrough the years.
My fellow coaches are superknowledgeable.
Welcome to Marathon Training.
We're glad to have you, and I'dlove to see you every weekend
and every weekday.
Have a great training.
Coach Emily (05:58):
Hi, my name is Coach Emily, and I coach out of
South Loop.
A fun fact about me is that I ambad at sports and I never did
sports growing up until I wasolder.
Something that made a hugedifference in my training was
seeing food and fuel as energy.
(06:19):
It can be really easy to skipmeals or not fuel during your
runs, but if you think about itas energy, it makes all of the
difference.
You don't want to be running onan empty tank.
I hope that you have a greatseason ahead of you.
Coach Jon (06:36):
Hi, I'm John Ramos.
I'm a coach at Lincoln Squareand also, uh, one of the
triathlon coaches for thissummer.
Fun fact is, I started CES about12 years ago as a participant
with a Soldier Field training,and since then I became a pacer
and now a coach.
So I've been, I've been doingthis for a while.
The best piece of trainingadvice I got was not to race
(06:57):
your long runs.
Your long runs should be at apace about a minute slower than
your marathon pace.
And for years I just ran it toofast at race pace basically.
And after slowing down, Inoticed that my time definitely
improved and I just recoveredbetter.
So your long run should not beat race pace Good luck with your
(07:18):
training this summer and hopeyou PR at your marathon.
Coach Liz (07:21):
Hello, my name Liz Nieves.
I have been running for almost20 years.
My favorite distance is themarathon.
Something that turned out beinga game changer for me was
looking at running in my ownway.
When I realized that I couldhave fun running, it changed
everything for me.
By having fun I mean that Ienjoy going for a run.
(07:44):
Even those runs that aredifficult and don't go as
planned.
Yes, I get disappointed, but Ihave learned to let go and move
on to the next.
Ever since I came to thatrealization, my love for the
sport has grown stronger.
I personally believe thatrunning has to be fun and that
having fun does not take awayfrom training or racing
(08:06):
seriously.
So I encourage all of you tohave fun training this summer.
Coach Lori (08:11):
Hey everybody.
My name is Coach Lori McGee,Koch I am the head coach of the
Chicago Endurance Sports halfand full marathon training
programs.
We put together our leadershipstaff to make sure that there's
a lot of relate-ability in ourtraining program.
We want more than anything toencourage a lifetime of healthy
fitness.
(08:31):
We are so excited that youbecame a part of the CES family
for this summer.
We want so much to help you withyour motivations and your goals,
and just enjoy the experience.
Remember, this is supposed to beenjoyable.
enjoy this bonus C E S mini episode
Coach Randy (00:19):
Hi folks.
This is Coach Randy from OldTown in Lincoln Square.
As we begin the season, I thinkone of the most important things
to keep in mind is that progressisn't necessarily linear, and
you're defined by so much morethan your most recent run.
Whether you're in old handedendurance training or if this is
your first time, you'll findthat no two seasons are alike
and you'll experience yourshares of highlights and
(00:40):
challenges.
Even in my own training, I'vehad plenty of runs where I felt
like I wasn't hitting my goalsfast enough, or I was struggling
more than I should have in thosemoments.
Focus on your why and reflect onyour accomplishments just by
showing up each week.
You're making incredible stridesforward in this journey, and you
should take pride in all thatyou do.
It's going to be a fantasticseason, and I'm excited to share
(01:02):
it with all of you.
Coach Carly (01:04):
Hey everybody, this is Coach Carly.
I coach out of Lincoln Square.
Welcome to summer Marathontraining.
One fun, little unique factabout me, you'll hear me talk
about this on our long runs ifyou run with me, is that during
two of my marathons, I havegotten stopped by different
obstacles.
In the Indianapolis Marathon.
I got stopped by a funeralprocession, and during Grand
(01:24):
Rapids, one year I got stoppedby a freight train.
So run with me, find out moreabout those stories.
As we start on marathontraining, one thing that I
learned in my first season ofmarathon training is that your
long run pace is not your racepace.
Do not spend every weekendrunning the same pace that you
plan to run for marathon.
It is a surefire way to burnyourself out, so make sure those
(01:46):
long runs are nice and easy, andyou'll have a great season.
Coach Marcello (01:49):
I'm Coach Marcello I coach in South Loop
location.
I'm from Italy, you should seeme right now using my hands a
lot.
If I can give one piece ofadvice to somebody who starts to
run, uh, would be, spend moretime at the gym, because we
wanna have like a stronger bodyoverall.
(02:11):
It is not.
All about running.
If you are new, sometimes itfeels a little bit overwhelming.
but you got this.
If you put, the work in, you'reconsistent with the training
you're gonna have this.
We are going through thisaltogether and, we're gonna have
fun.
We're gonna achieve somethingamazing.
Coach Danielle (02:30):
Hi everyone, Danielle Jarrell here.
I am a new coach out of theElmhurst location.
Fun fact about me is I will betraining for the Berlin Marathon
this year with six other membersout of the Elmhurst community,
(02:50):
so super excited about that.
A couple of ideas that I have interms of advice.
One being get to know the peoplethat you are training with.
These people are going to becomeyour new best friends throughout
the entire summer through yourtraining, and really will form
(03:11):
really strong relationships withthat'll carry on past marathon
training.
So really take the time to getto know these people.
They're going through the samethings you are.
Really great to have thatsupport there.
The next piece of advice that Ihave that was really monumental
in my training and helped withrecovery is that after those
(03:33):
long runs that you're doing onSaturday or Sunday, to not just
lay around on the couch the restof the day, it's so easy to do
that and just be a little bitlethargic, but getting up and
being active continuing throughthe rest of your day.
Walking the dog at night, makingsure that you're still staying
(03:53):
up on your legs, keeping bloodflowing significantly helped
with recovery the next day, soreally encourage you to do that.
That's what I've got for you.
Welcome everyone to the CEScommunity.
I hope you enjoyed as much as Ido and can't wait to see you out
(04:14):
there.
Coach Tom (04:15):
Hello, my name's Tom Kompare I am a coach at Old
Town, fun fact about me is whenI was a kid, I rode my bike
everywhere.
I played Little League.
When I got to high school, I wasa three sport person.
Then I got into ultimate Frisbeein my twenties, and I didn't
start running for enduranceuntil my forties.
(04:36):
So for myself, my firstmarathon, I ran, with Chicago
Endurance Sports as my training,partner.
And basically I followed theschedule pretty much to a Tee.
I don't think I missed even oneworkout on my own or group
workouts.
I think I had perfectattendance, which was pretty
special.
I was going for that and thatwas great.
(04:56):
I was scared to run my firstmarathon and not followed the
program because I had no ideawhat I was doing on my own.
And that program, that year Iturned out it was a great
marathon.
I think I hit all my goals forthe marathon.
It was a little bit slower thanwhat I thought it was gonna be,
but not too much.
It was still a pretty, totallysuccessful marathon.
What I learned training in othermarathons is that life gets in
(05:21):
the way sometimes and yourtraining program doesn't align
with, having a full-time jobsometimes, or kids or other life
events get in the way, andthat's okay.
I learned that you can have justas much fun and just as much
success if you need to skip aworkout every now and then, or
if you need to change dates.
It's always great to ask acoach, if you need to switch up
(05:45):
things.
Coaches have great advice.
That's one thing I've learnedthrough the years.
My fellow coaches are superknowledgeable.
Welcome to Marathon Training.
We're glad to have you, and I'dlove to see you every weekend
and every weekday.
Have a great training.
Coach Emily (05:58):
Hi, my name is Coach Emily, and I coach out of
South Loop.
A fun fact about me is that I ambad at sports and I never did
sports growing up until I wasolder.
Something that made a hugedifference in my training was
seeing food and fuel as energy.
(06:19):
It can be really easy to skipmeals or not fuel during your
runs, but if you think about itas energy, it makes all of the
difference.
You don't want to be running onan empty tank.
I hope that you have a greatseason ahead of you.
Coach Jon (06:36):
Hi, I'm John Ramos.
I'm a coach at Lincoln Squareand also, uh, one of the
triathlon coaches for thissummer.
Fun fact is, I started CES about12 years ago as a participant
with a Soldier Field training,and since then I became a pacer
and now a coach.
So I've been, I've been doingthis for a while.
The best piece of trainingadvice I got was not to race
(06:57):
your long runs.
Your long runs should be at apace about a minute slower than
your marathon pace.
And for years I just ran it toofast at race pace basically.
And after slowing down, Inoticed that my time definitely
improved and I just recoveredbetter.
So your long run should not beat race pace Good luck with your
(07:18):
training this summer and hopeyou PR at your marathon.
Coach Liz (07:21):
Hello, my name Liz Nieves.
I have been running for almost20 years.
My favorite distance is themarathon.
Something that turned out beinga game changer for me was
looking at running in my ownway.
When I realized that I couldhave fun running, it changed
everything for me.
By having fun I mean that Ienjoy going for a run.
(07:44):
Even those runs that aredifficult and don't go as
planned.
Yes, I get disappointed, but Ihave learned to let go and move
on to the next.
Ever since I came to thatrealization, my love for the
sport has grown stronger.
I personally believe thatrunning has to be fun and that
having fun does not take awayfrom training or racing
(08:06):
seriously.
So I encourage all of you tohave fun training this summer.
Coach Lori (08:11):
Hey everybody.
My name is Coach Lori McGee,Koch I am the head coach of the
Chicago Endurance Sports halfand full marathon training
programs.
We put together our leadershipstaff to make sure that there's
a lot of relate-ability in ourtraining program.
We want more than anything toencourage a lifetime of healthy
fitness.
(08:31):
We are so excited that youbecame a part of the CES family
for this summer.
We want so much to help you withyour motivations and your goals,
and just enjoy the experience.
Remember, this is supposed to beenjoyable.
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