Finding His Stride Again: Andrew Marmion’s Journey to the Chicago Marathon

/April 13, 2025

In our popular “Enjoying the Journey” series, we continue following everyday athletes as they pursue their endurance goals. This month, we caught up with Andrew Marmion who is on the marathon comeback trail and training for the Chicago Marathon after having experienced health related issues.

For Andrew, the path to the Chicago Marathon has been anything but straight. After experiencing a significant performance decline due to reduced training over the past five months, Andrew is now rebuilding – finding joy in the process while setting ambitious goals.

“Looking at it, five months will do a number on you.” Andrew shared when I chatted with him recently. “What’s unbelievable is if I look back to January last year, I did a run very similar to a run that I did this week. I ran it in January faster than I ran it just there. My heart rate didn’t get out of the 120s for the whole time in January. And then this time, it was in the 140s.”

This stark difference illustrates the challenge Andrew faces. After pushing himself too hard leading up to the London Marathon last year, his body simply couldn’t keep up. What followed was a period of disappointment that many endurance athletes can relate to. How does an athlete comeback from health related issues to train for their next marathon?

Starting Fresh After Taking Time Off

“It’s a lot of feeling that this is not great, as in all my speed is gone, all my endurance is gone. It’s basically to wipe the slate clean. Start again,” Andrew explained.

But he’s quick to note that he’s not starting from zero. Having run a half marathon just over two weeks before our conversation in 1:45, he acknowledges he’s “not what you could say unfit. I’m just not as fit.” For reference, his personal best is 1:30.

This mental framing is crucial for any athlete coming back from a setback. Rather than focusing on what’s been lost, Andrew recognizes the foundation that remains – a mindset that keeps frustration at bay during the rebuilding process.

Adjusting Plans and Expectations

Adaptation is key in endurance sports, and Andrew has been making strategic changes to his training approach. Originally registered for the Edinburgh Marathon, he sold his entry when he realized it didn’t align with his current fitness level.

“I preemptively, knowing where I was, booked a second marathon, a backup marathon for the end of June,” he said. “That actually sits quite nicely with leaving me nearly 16 weeks before Chicago. It was the last time I could race a marathon before focusing solely on Chicago.”

This thoughtful planning demonstrates Andrew’s growth as an athlete. Instead of rushing back to peak performance, he’s creating stepping stones that will eventually lead to Chicago in the best possible condition.

He’s also made a practical switch to kilometer tracking instead of miles. The change is not just for the psychological boost of seeing bigger numbers.

“I switched to kilometers,” Andrew mentioned, though he laughingly added, “It doesn’t [make me feel better] because I see the kilometers and it says I’m running seven minutes a kilometer. And I go, I wish that was miles. I wish that was seven minutes a mile because then I’d be absolutely flying.”

Keeping Easy Runs Easy

Andrew’s current focus is rebuilding his base with proper training intensity management. This is a lesson learned from his previous over training experience.

“I’m trying to keep the easy runs super easy. As in REALLY easy,” he emphasized. “I’m basically trying to keep it close two minutes… slower than actually what I intend my marathon pace to be.”

This disciplined approach to easy running is something many experienced runners eventually discover is crucial for long-term progress and injury prevention. For Andrew, it was difficult to maintain when getting back on the roads.

“I have muscle memory. The muscle memory is a killer,” he explained. “I’d go out there and I would think, ‘I’m gonna run at my easy pace.’ My body would just click into what my easy pace would be and next thing, my heart rate is soaring.”

His solution was brilliantly simple: “I started with using Zwift because I needed to get out there and just do some easy running. The treadmill will keep me honest. It’ll mean that I can’t run faster than I should.”

Finding His Sweet Spot

Through trial and error, Andrew has identified what works best for his body when it comes to training volume.

“I think there’s a sweet spot for me. And I think that is between 55 and 60 miles a week,” Andrew reflected. “I’m currently at 40, but I know I can’t just jump right back up there.”

This awareness of his optimal training volume is valuable knowledge that will serve him well going forward. More importantly, he’s recognized that pushing beyond that range was problematic in his previous training cycle.

“The wheels came off,” he said about his London Marathon preparation when he increased both volume and intensity beyond sustainable levels. “I increased the mileage and intensity, and I was doing great… I probably peaked earlier than I would have liked and then I just pushed past it.” That push led to a race that wasn’t his best and why his training for Chicago is more measured than in the past.

More Than Just Running

Andrew’s approach to marathon training extends far beyond simply logging miles. He’s incorporated a comprehensive strength training regimen that supports his running and helps prevent injuries.

“I do an hour of the auxiliary work every day,” he explained. “I’m doing core work and for example, I did as a session today that was 50 minutes long.”

His strength routine includes a variety of modalities: “I do strength [training] twice a week and I do mobility [work] twice a week. And I also do other workouts as well.”

This balanced approach to training is something many runners neglect, often to their detriment. Andrew’s philosophy on strength work is firmly grounded: “If the core and the back are super strong, then you’ve got a very strong base for everything to build from. And so you’ll have less weaknesses elsewhere.”

He’s even added plyometrics to his routine, constantly seeking ways to improve without overtraining. “I’m looking for where I can get those gains or where I can get benefits.”

Setting Goals While Staying Flexible

When it comes to goals for Chicago, Andrew is walking the line between ambition and realism.

“The big goal is sub-3:15,” he shared. “Ideally that could be great if I could get there. But I kind of also want to enjoy the marathon.”

This perspective represents significant growth as an athlete. He continues, “I don’t want to just run these just for the ‘oh, I want to be super fast’… I would like the sub three [hour finish]. I feel that will come, but I think if I push for it, the chances are it won’t.”

Andrew’s ability to balance competitive aspirations with the joy of participation reflects a mature approach to endurance sports. “You know, what if we don’t push as hard and I get the 3:15, I get 3:10… that’s absolutely fantastic.”

The Marathon Mindset

Perhaps most impressive about Andrew’s journey is his resilient mindset when faced with setbacks. When asked about disappointment when goals aren’t met, he offered thoughtful insight:

“As you do these, the more you take part, the more ups and downs you have, the more you sort of realize, I can’t expect it to be good every time.”

This perspective keeps Andrew moving forward despite the challenges. He sees his training not as a linear path but as “a journey with a whole lot of little side quests along the way.”

Whether he achieves his time goal at Chicago or not, Andrew Marmion shows us what it means to truly enjoy the journey of endurance sports. His focus on the process, willingness to adapt, and balanced approach to training offer valuable lessons for athletes at any level.

As the Chicago Marathon approaches this October, we’ll continue following Andrew’s journey back to peak form. To comeback to marathon training after health related issues will remind us that progress isn’t about breaking records, but more about rebuilding with purpose and patience.

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