CJ Albertson led the 2021 Boston Marathon for 20 miles before eventually finishing 10th in a time of 2:11:44, and this fast Fresno, California man seemingly has embraced the treadmill as a valuable tool. But not just any treadmill will make him happy. He runs on a Peloton Tread + and has run a 2:40:40 50k on that treadmill. He also enjoys running on Zwift.
Slowtwitch: Thank you for your time CJ
CJ Albertson: Thank you Herbert.
ST: What are you currently getting ready for?
CJ: I will be heading back to Boston for the marathon on April 18th. So I am currently ramping up training for that.
ST: Could you explain what ramping up means for you?
CJ: Just adding mileage back into the 100-130 miles per week range, increasing the length of long runs, and adding in higher intensity, structured workouts.
ST: Your day job is being a teacher and cross-country coach in Fresno, California. Do the kids and their parents actually understand your running prowess?
CJ: My college athletes know I still run and compete- especially since I had to miss one of our cross-country races for last year’s Boston Marathon. Most college runners in general don’t follow the professional marathon scene too closely though.
ST: If you were to start in a local 5k or 10k do you think some of the high school and college runners might give you the “what is he doing?” look?
CJ: I do run some local 5ks here from time to time. Typically, the same people including a small group of high school and college runners run these races, so we all know each other. The races are usually pretty low-key, so I don’t think anyone really gives it much thought. Most of us in Fresno running local races are just there for a good time.
ST: Not like you had not had any other fine performances before, but I think you really moved into the limelight with your 2021 Boston Marathon run. What are your thoughts on this topic?
CJ: I’m not sure I would describe it as ‘being in the limelight’. For example, if I am recruiting at a high school cross country race, I am still the awkward stranger fumbling my way through conversations with athletes, coaches, and parents. Boston was fun and motivating though. Leading one of the most prestigious races in the world was an amazing experience and gives me confidence that I can compete with the best.
ST: Were you surprised how long you were alone in the lead?
CJ: Yes; I thought if I had the lead at all, it would be a maximum of 4-5 miles. And I certainly didn’t think I’d ever be 2 minutes ahead.
ST: Did any of the other runners approach you after the race?
CJ: Not particularly, but we all finish and get our gear in this big room, so I had conversations with the other athletes about our race experiences. Of course it came up that I was leading for 20 miles. I mostly just talked with a small group of American guys. As some of the International runners stated in their interviews, they never even knew I was leading the race, and probably still wouldn’t be able to identify me. In many ways, this is very motivating for me. I’m viewed as such a non-factor on the International level, that even after leading for 20 miles, these guys still have no idea who I am. I think about this a lot as I’m visualizing talking trash to Bekele with 5k to go. But obviously, I still have to make a ton of improvements if I want to be truly competitive at this level, so it is motivating.
ST: What about potential new sponsors?
CJ: I renewed my contract with Brooks at the start of this year- which I was very grateful for. They have supported me for the past few years even before the Olympic Trials, and I’m excited about my future with them. I am also continuing to work with SUR and KetoneAid. I wouldn’t classify these as sponsors, but they support me with products (Alt Red and Ketone Esters) which is helpful. But since Boston, no, there hasn’t been any new sponsors or partnerships. Interestingly, people around me have asked me similar questions, and joke about if I’m like a running celebrity now lol. I think overall, Boston was very exciting for me personally, and for those who know me. But in terms of name recognition, sponsorships, and things like that, not much really changed.
ST: Talk about your shoes you used in Boston.
CJ: I wore the Brooks Hyperion Elite 2’s. They provide a fast yet ‘smooth’ feel, and I believe they work really well on the downhill sections of the course and prevent you from getting too beat up.
ST: Strava said that your 2:10:55 from Boston 2021 is your best marathon effort (official time 2:11:44), but in November of 2020 you ran sub 2:10 during a 27.2 mile run on your treadmill – at 1.5 % incline.
CJ: Yes, that is correct. I didn’t get an official split (of course nothing about it was official) but it was around 2:09:58… then the last mile was 10 seconds faster. My official PR is from the Marathon Project where I ran 2:11:18. Maybe fact check that; but I think that’s right.
ST: You also ran a 50k on the treadmill earlier that November in 2:42. That is 5:11 pace for those curious. But you also then followed it up a week later with a 50k on the track in 2:42:30.
CJ: Yep, also correct. Well actually the treadmill 50k was around 2:40:40 or so…I ran a few tenths of a mile extra to get to 2:42:00. But that was at 0% incline so it was easier. I don’t really know why I did that. Sometimes, I just do things. Then in the track 50k, I likely could’ve gone faster. We started out fairly slow so I negative split- and I also had to use the restroom which cost me some time. Then I closed the last 400 in 66 seconds, so I think I had some more in the tank. I will probably end up running faster on the treadmill. For example, last week, I ran 5:08 pace at 1% incline for 29 miles on the treadmill-which was probably a relatively faster effort than the 50k treadmill run @ 0%. I never really set out to do these runs, they just kind of happen. I could see myself running 5:00 pace (or 4:59 pace) for 50k on my treadmill some random Sunday.
ST: Many other runners seem to bemoan treadmills and the use of them. But you seem to have embraced the treadmill. Can you talk about why?
CJ: I used to hate treadmills. Before the summer of 2020, I believe I had only run 5 miles on a treadmill and that felt like an eternity. During 2020, California had a ton of wildfires and there was too much smoke to run outside. One of my friends had a Peloton Tread + that he let me use in his garage. The first day I did an hour-long Peloton class and I loved it. The machine itself felt similar to a Woodway and the class was surprisingly engaging. A few days later, I did a 35-mile run on that treadmill and it felt great. Then I bought my own and I’ve been a treadmill fan ever since. More accurately, I’m a Peloton fan as I still dislike running on regular treadmills. We have a conventional treadmill at our college and I ‘bemoan’ it. For some reason though, on my Peloton, I’m able to lock in and really push myself. I can also run with my altitude mask, simulate different weather conditions, run with red lights, etc.
ST: What is your treadmill setup at home like, or do you run on treadmills in other places?
CJ: My treadmill set up is pretty great. I have a soundbar and subwoofer that syncs to the Peloton tread. Peloton usually has a great playlist for both their instructor classes and scenic rides- so the overall sound experience is motivating. I also have a 65-inch TV in the room that I sometimes broadcast Zwift too; or I just watch TV. I then have a red light panels in both the front and back of my treadmill and also have heat lamps if I want to run in hot conditions. I have a shop fan which is a necessity- otherwise the treadmill belt would be soaked and too slippery to run on. Lastly, if I’m doing an easy run, I will usually have my Higher Peak altitude generator and mask set to 10,000- 16,000ft. Running at 16,000 ft is pretty terrible, but I’m hoping it will lead to some improvements.
ST: Explain the red light panels.
CJ: They are basically just a combination of red and near-infrared lights. The specific frequencies such as 630, 660, 830 and 850nm are supposed to penetrate to your cells and facilitate healing, reduce inflammation, enhance muscle recovery, etc. There’s a decent amount of research on this, and I like it, but I wouldn’t make any bold, life-changing claims.
ST: I have seen you running on Zwift but since you are on the West Coast and run later at night I do not see you regularly. How much do use that app and how did you get started there?
CJ: I use the app off and on. Lately, I’ve been using it more. I first used it when I was injured a few years ago and rode my uncle’s bike on Zwift. It was pretty fun. I’m not a great cyclist, but it was engaging enough for me to do a 100-mile Zwift ride. I don’t think I’ve ridden since lol. But now I just use Zwift for another sense of community to keep me entertained while on the treadmill.
ST: Talk about your weekly training volume and how much of it is inside versus outside?
CJ: In the 10-14 weeks leading up to a big race, my weekly volume is usually between 100-130 miles per week. The amount of it inside vs outside just depends on my schedule. Every training block is different. Right now, I’m doing maybe 40% of it indoors. The past few weeks has been a higher percentage indoors since I did my long runs on the treadmill, but most of my long runs from here until Boston will be outside.
ST: What about cycling?
CJ: I don’t swim or cycle unless I’m really injured. If I have any extra energy then I run more.
ST: Talk about your diet.
CJ: My diet is different depending on the season. When I’m training for a big race, I tend to eat a lot of eggs, sourdough bread, tortillas rice, fish, oatmeal, and homemade yogurt. I try to eat a lot of salad too, but I’m usually not consistent with the salads until I’m 3 weeks within the race. I also supplement a lot. I take a good amount of probiotics that have been specifically studied for endurance such as Nella probiotics and Lactobacillus Plantarum TWK10. I also take fish oil, vitamin D, magnesium, iron, protein powder, beta alanine, l-carnitine and Alt Red (betalains). Before a race I’ll load with SIS nitrate shots.
ST: What are some of the challenges and races that intrigue you, or are on your bucket list?
CJ: I would love to make the Olympics of course. Running some international marathons like London and Berlin would be cool. I’m also interested in Comrades and the 50 mile and 100k records. I really want to run 50 miles under 5:20 pace. I don’t know why, or how I decided on that pace, but I’ve just always thought it was possible.
ST: Is there anything else we missed?
CJ: I don’t think so.
CJ Albertson is on Strava and can also be found on Instagram.
