Join Team ALF for the 2015 Bank of America Chicago Marathon today & change the lives of more than 30 million Americans affected by liver disease today!Contact Event Manager, Emily Jensen, at firstname.lastname@example.org or 312-377-9030x12 for more information.
Intoducing your 2015 #TeamALF Chicago Marathon Racing Singlet!
Coach's Corner: Long Run Recovery
Presented by Chicago Endurance Sports
We are in the beefy part of the training season and at the point where the endurance runs are the longest. The keys to efficient recovery and minimizing post run aches and pains are to plan ahead (post-run nutrition, extra time for stretching, etc.) and to begin the recovery process the minute you stop running your long one. Take 10 minutes and keep moving. Walking at an easy pace allows the heart rate to come down more gradually and circulates blood back to normal distribution quantities and regions on your body (i.e. stomach for digestion...). Take the time to cool down not only in the long run but also for every training session you do. Stretch gently and use a foam roller to gently massage out the kinks. Save the really deep tissue work for later.
Within the first 10-30 minutes, consume a recovery drink like chocolate milk, Gatorade Recover or Muscle Milk to increase blood sugar levels, provide protein for muscle repair and replenish electrolyte levels in your system (sodium, potassium). Plan ahead so you have your preferred recovery food/drink waiting for you.
Within two hours after the long runs, eat a meal rich in carbohydrates, fruits & veggies and protein and low in fat. This will replenish the glycogen stores depleted in the long run as well as provide protein to rebuild muscle tissue damage.
Soak your body (hips and lower) in a cold tub (yes, even in the winter!). Fill it up with lukewarm water, get in with your rubber ducky and then add ice cubes and cold water. Stay in for no more than 10-15 minutes. Normal post long run swelling will decrease in cold water and speed recovery. Moji Ice Wraps also provide a great way to reduce inflammation in key joints/areas.
Continue to hydrate throughout the day drinking about half your body weight in ounces total. Use the urine test to monitor adequate hydration levels. If your urine is pale yellow you are adequately hydrated. Avoid over-hydrating, as it will continue to dilute your electrolytes and cause severe complications. Use the saltshaker before and after your long runs.
Take a nap (if possible) 1-2 hours after eating. Your body at rest will absorb the food in your stomach more readily and speed healing.
Pay attention to aches and pains post long run. In most cases if you take a day off and let things heal it will go away. If it hangs around longer than 2-3 days or gets worse, schedule a session with the Physical Therapists at AthletiCo.
Runner's ALF Water Stop
This week, I want to share some fundraising tips that will definitely put the FUN in FUNdraising and help you reach your fundraising goal! Many successful FUNdraisers including fellow Team ALF participants, Sam Johnson (pictured right), Don Mason and Sara Skaggs, find it easier to fundraise when they ask for support in various ways and put the FUN in FUNdraising...
Host an event!
FUNdraising can be just as FUN as the event day experience. Remember to use these ideas as a way to stay connected with your friends and family. Life is short, enjoy every moment!
Support an Athlete
1 - Melissa Richardson ($3,000.00)
2 - Donald Jensen ($2,025.00)
3 - Lori Legette ($1,815.00)
4 - Patrick Glynn ($1,325.00)
5 - Jeannine Hampton ($1,030.00)
6 - Julianna Brouwer ($1,015.00)
7 - John Conley ($1,000.00)
8 - John Connelly ($995.00)
9 - Emily Jensen ($880.00)
10 - ROY SANDEMAN ($815.00)
Proud to be an official charity partner....
|Event Contact Information:
Event Manager: Emily Jensen
Event Manager Phone: 312-377-9030
Event Manager Email: email@example.com
Start and Finish is in Grant Park