Californian C.J. Albertson isn’t America’s fastest marathon runner, but he might be its most admired.
Albertson has raced four major marathons thus far in 2024. He hasn’t won any of them. In fact, his best performance was a fifth-place finish.
What makes Albertson so popular? That’s easy. He accepts every big challenge, churns out one top race after another, and is still getting stronger and faster. That’s a role model every runner would like to follow.
On Sunday, he could improve his 2024 record. He’s lacing up his shoes again for the California International Marathon in Sacramento. Albertson is the defending champion in the always-deep CIM field.
“I’d like to compete for the win and hopefully get the course record of 2:10:27,” says Fresno’s 31-year-old Clovis Community College coach. “But I don’t believe every single race has to be a PR or a breakthrough. I’m just racing for fun. That said, winning is the most fun you can have.”
Here’s Albertson marathon resume thus far in 2024:
- February: U.S. Olympic Marathon Trials, 5th place in 2:10:06
- April: Boston Marathon, 7th in 2:09:53
- October: Chicago Marathon, 7th in 2:08:17
- November: NYC Marathon, 10th in 2:10:57
So, how does he do it? We went straight to Albertson himself for the answers.
Our Exclusive Interview With C.J. Albertson
A Typical Training Week
MH: How would you describe your typical training week this year, and what were some key workouts?
CA: My total miles per week on good weeks were around 110-120. Some of the easy runs included treadmill runs in the heat and humidity.
Leading up to Chicago and New York, I typically did speed workouts on Tuesday and Friday (double workouts with a speed session in the AM and then lighter speed in the PM) and a long run on Sunday.
You can see my key sessions here: Chicago Training.
Since New York, I haven’t had any structure at all. I’m just trying to run when I can, and occasionally get in a speed workout.
MH: What do you consider your # 1 most important workout during your marathon buildups?
CA: That would be a long run close to marathon pace but also manageable enough that I can recover well from it. For example, last fall I had one 24-miler at a 4:56 (per mile) average pace. I had several other long runs between 4:55 and 5:05 (per mile) average pace.
Wait A Minute. What About Recovery?
MH: Those long runs sound so tough. Where does recovery fit into your marathons and marathon training?
CA: Based on what I did at Chicago and NYC, I can physically recover in about 2-3 days from a flat marathon. If you look at my Chicago Training again, you’ll see that I did two hard sessions on Wednesday after Chicago on Sunday.
So I can do multiple marathons within a ‘season’ and it doesn’t require much more ‘recovery’ than any person would take. For example, most people race a 10K, take a few easy days, and continue training. I do the same with marathons.
However, I find that mental recovery is really important.
After Boston, I had 10 weeks where I averaged 25 miles per week, mostly just short jogs. It’s ironic given the perception that people have of me, but I probably take more downtown per year than any other professional runner. I just maximize the periods of getting in shape and staying in shape.
MH: Here’s a challenging question: What’s your marathon secret in a nutshell?
CA: The secret is…I just choose to do it. You accomplish things when you decide you’re going to do them, and then prepare to do them. Nobody can manage a marathon until they decide to go for it. Then they train… and they do it.
Practically speaking, that’s my exact approach. My long runs prepare me so well that my body isn’t shocked by a marathon. It’s still hard but manageable. Also, I don’t build up too long for the first one-about 8 weeks. And I don’t over-taper.
MH: You’re not the fastest marathoner out there, and you can’t go to press conferences at World Marathon Majors to declare: “I’m running to win” the way other elites often do. So what are you running for?
CA: The raw truth is that I typically have a ‘money goal.’ For example, this fall, I wanted to make at least $100k purely from my fall races (which I accomplished). So I analyze the combinations of races and times and places within those races that can maximize my earnings.
That’s a big part of my mental approach. I know what I need to do to make the most money possible-realistic for my fitness level. When I’m racing, I’m very aware of how much money is on the line. And it’s pretty motivating.
During the marathon itself, I’ve become good at staying relaxed, and thinking of my family for motivation. But I also turn every other runner into a race. So I may not win the whole race, but I’m going to win my race-whether that’s the pack I’m in, or a guy 60 meters ahead of me with 1.5 miles to go.
Money, Shoes, Carbs, Caffeine, Sodium, And More
MH: You might be the world’s best multiple marathon runner. Do your contracts give you a bonus for increasing numbers of fast marathons in a year?
CA: I can’t provide specifics about contracts. I don’t have any “multiplier” clauses. Overall for 2024, about 50% of my income will come from Brooks and 50% through appearance fees and prize money.
My shoe contract, like other shoe contracts, has a base salary and special bonuses for high finishes in major marathons. So, ultimately, it is financially beneficial for me to run more races, assuming I do well in them.
MH: Did you add any new wrinkles to your training this year?
CA: I did more heat training for Orlando, but the rest of my Trials training wasn’t spectacular. At Boston, I just raced really well. Before Chicago, I did a lot more workouts at a 4:50 pace or under. One week I think I managed 26.5 miles of work at a 4:48 pace or faster, and that doesn’t include my long run of 24 miles at a 4:56 pace.
I’ve always known I needed more work at faster paces. I just hadn’t succeeded at doing it previously. But once I committed to running both Chicago and New York, I had to get it done. I knew I had to be really fit for those two events. I didn’t want to look dumb.
MH: There’s so much innovation in the marathon now. Stuff like super shoes, more carbs, more electrolytes, sodium bicarbonate, and so on. Which ones have you tried?
CA: I race in a pair of Brooks Hyperion 4 PB’s. They’re an update of the Hyperion 4, and have a new foam and outsole.
My carb intake is about 100g/hr while racing using Precision Fuel gels (30g per gel). This year I did use more carbs during my speed workouts in training. I take about 200 mg of caffeine 90 minutes before the start, along with some Ketone Aid ketone esters, and then 100 mg of a caffeine gel on the start line.
I don’t have a specific sodium routine in races. I just put salt in my drink bottles, and salt my food a lot for a few days before a marathon. I used sodium bicarbonate before the Marathon Trials as a form of sodium loading, but didn’t in my other marathons this year. I felt better without it.
Where is C.J. Albertson’s Career Headed?
MH: Any thoughts about moving up to ultras?
CA: I think I could be really good at 50 miles and 100K, but they hold little incentive for me. Except for Comrades in South Africa. That one is interesting. I have no interest in the big mountain trail races. That’s essentially a different sport, and not one I’m currently good at.
MH: You do some online coaching. What advice do you offer to your athletes who typically aren’t 2:10 marathon runners?
CA: I coach about 25 athletes through TeamRunRun. Here are several of the key principles I advise to them:
- Consistent speed. It doesn’t have to be “hard workouts.” It can be strides, 10-second sprints, or “smooth” 200s
- Long runs. Done with 20 to 30-seconds of marathon pace. Including runs over 20+ miles
- Fueling. Taking in 60 grams/hour of carbs is a minimum. 90 might be better.
- Don’t aim for super-hard efforts. Run most workouts at about 90% effort.
- Don’t expect perfection. Things change, so don’t get stressed. Stay focused on the big picture.
MH: You’re a 2:08 marathoner now. What are the chances for 2:06 in a couple of years?
CA: I’m hoping that I’ll get there by continuing to work on my speed. My body has never been that comfortable at a 4:50 pace, but this fall it got more comfortable. I think after a few more years of training, I’ll be able to hold 4:50 for a full marathon.
I still feel young. I sure hope to be competing in the 2028 and 2032 Marathon Trials.
For another one of Amby’s exclusive interviews, check out:
