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Bank of America Chicago Marathon  |  October 11, 2015
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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 or 312-377-9030x12 for more information.

Intoducing your 2015 #TeamALF Chicago Marathon Racing Singlet!



Click on a runner's name below to learn why they are running for Team ALF and to make a donation to them today!

Matt Bailey Dan Bernoske Julie Boll
Philip Boccalatte
Julianna Brouwer
Emily Clark
John Conley
John Connelly
Idalia Cruz Garcia
Shannon Garwich
Patrick Glynn
Jeanine Hampton
Donald Jensen
Emily Jensen
Samantha Johnson
Brett Klein
Melissa Kujawa
Lori Legette
Hillary Lotz
Don Mason
Lisa Meredith
Melissa Richardson
Kelly Robinson
Roy Sandeman
Aaron Sandler
Sara Skaggs
David Spak
Cale Spaulding
Chris Tirado
Claire Weinstein
 John Yap
 Debra Zigler

Coach's Corner: Long Run Recovery

Presented by Chicago Endurance Sports

CES runners

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

Sam Johnson_LLC Chicago Marathon 2014This 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!

  • Ask a local restaurant to donate 10% of their profits on a designated night for your cause in exchange for encouraging your friends and family to eat there. 
  • Host a karaoke night. Who cares if you can’t carry a tune? Spend a Friday night at a karaoke bar and sing for donations! 
  • Ask your employer if you can host a "dress down" day. Everyone who donates a certain amount to the cause can wear jeans to work on a designated day. 
  • Visit the fundraising page on the website for more ideas! 

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!

Campaign Progress
of Goal
$47,676.80 Raised
Support an Athlete

Top Participants
  1 -  Donald Jensen ($4,705.00)
  2 -  Melissa Richardson ($4,105.00)
  3 -  Patrick Glynn ($2,025.00)
  4 -  Lori Legette ($2,000.00)
  5 -  ROY SANDEMAN ($1,935.00)
  6 -  John Connelly ($1,770.00)
  7 -  Lisa Meredith ($1,605.00)
  8 -  Matthew Bailey ($1,601.00)
  9 -  Cale Spaulding ($1,600.00)
  10 -  Melissa Kujawa ($1,535.00)

Proud to be an official charity partner....

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Event Contact Information:
Event Manager: Emily Jensen
Event Manager Phone: 312-377-9030
Event Manager Email:
Event Location:
Start and Finish is in Grant Park
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