In this episode of the Marathon Running Podcast, Letty and Ryan break down the historic sub-2 hour breakthrough in London and, more importantly, how you can apply those same elite strategies to your own training. We translate the performances of Sabastian Sawe and Yomif Kejelcha into actionable "Middle-of-the-Pack" mechanics to help you become a faster, more efficient runner.

We discuss the specific "how-to" steps behind these world records:

• Mastering the Negative Split: Why Sabastian Sawe’s 59:01 second half proves that "banking time" early is a trap that depletes your glycogen 30% faster.

  
  

• The Bicarb Blueprint: How the new "Bicarb System" technology manages muscle acidity (the "burn") and how amateur runners can benefit from high-pH buffering.

  
  

• Aggressive Fueling: Why the 120g/hour carb standard is the new benchmark and how to "train your gut" to handle more fuel without GI distress.

  
  

• Mental Drafting & Stretch Goals: How to use "London energy" to reframe your psychological limits and use pace groups to handle the "mental math" of racing.

  
  

If you’ve been stuck at the same marathon time for years, this episode is your guide to reframing what your body is actually capable of achieving. We move past the flashy headlines to give you the technical gear, fueling, and pacing tips used by the fastest humans on Earth.

We are launching a brand-new Thursday segment: "Your Story, Your Why". We are moving beyond the elite news to share the relatable stories of everyday runners in our community.

• Want to be featured? Email Letty at letty@marathonjournal.com.

  
  

• Our website: https://www.marathonjournal.com

  
  

• Instagram: https://www.instagram.com/runningpodcast

  
  

• YouTube: https://youtube.com/@marathonjournal

  
  

• Follow us on Strava: https://www.strava.com/athletes/30798607

Why You Should Listen:Important Housekeeping:Connect with Us:

In this episode of the Marathon Running Podcast, we dive deep into the vibrant world of the Sanlam Cape Town Marathon. We are joined by expert ambassadors Caitlyn Choi Hood and Jade Jacobs, who share their insider knowledge on the "Spirit of Resilience," the best local running crews, and where to find the city's most legendary post-race treats. Whether you are chasing a PB on this fast, scenic course or looking for the perfect safari day trip, we have you covered with the latest updates and expert insights to keep you informed on the latest in running and competitive sports.

• 
  

  The World Major Journey: Why the race moved to May and what the candidate status means for runners.

  
  

• 
  

  Logistics & Arrival: Navigating CPT, currency tips for the South African Rand (ZAR), and why you must stay alert because they drive on the left.

  
  

• 
  

  Race Weekend Essentials: A full guide to the DHL Stadium Expo, the two-start system, and the critical five-wave start process.

  
  

• 
  

  The Course: A play-by-play of the 380m elevation gain and iconic sights like the Mouille Point Lighthouse and the Castle of Good Hope.

  
  

• 
  

  Cape Town Culture: Expert culinary tips on the "Gatsby" and smashburgers, plus safety protocols and the "5-meter wildlife rule".

  
  

• 
  

  Community & Parties: Where to find the best shakeout runs and after-parties with local crews like The Nine Four and Community Track Club.

  
  

• 
  

  Why You Should Listen: To gain a competitive edge with a full course breakdown and local logistical hacks that ensure a stress-free race weekend.

  
  

• 
  

  Our guests this episode: * Caitlyn Choi Hood: Official Ambassador and community leader.

  
  

  • 
    

    Jade Jacobs: Official Ambassador and local culinary guide.

    
    

• 
  

  Official Race Website: https://capetownmarathon.com/

  
  

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607

• 
  

  The Nine Four: @theninefour

  
  

• 
  

  Community Track Club: @communitytrackclub

  
  

• 
  

  Must Love Hills Run Crew: @mustlovehills_runcrew

  
  

• 
  

  Slow and Steady CPT: @slowandsteadycpt

  
  

• 
  

  Running Late Club: @runninglateclub

Episode HighlightsImportant InformationConnect with UsLocal Run Crews to Follow

In this episode of the Marathon Running Podcast, we sit down with veteran endurance specialist Coach Todd to tackle the "cram session" of marathon preparation. We ask the hard questions: When is it officially too late to start training? How do you pivot when a Wisconsin winter or a lingering injury sidelines your progress? We tease the specific "red flags" that mean you should pull the plug and the "predictor workouts" that prove whether your sub-4:00 goal is a reality or a risk.

Why You Should Listen: Learn how to pivot your strategy when you're undertrained and how to avoid the mismanagement of common running injuries.

Our guest this episode: Coach Todd (Smart Approach Training)

• Facebook: Smart Approach Training

• Instagram: @RunCoachTodd

Connect with Us:

• Our website: https://www.marathonjournal.com

• Instagram: https://www.instagram.com/runningpodcast

• YouTube: https://youtube.com/@marathonjournal

• Follow us on Strava: https://www.strava.com/athletes/30798607