Chicago Lakefront Trail Long Run

Andy and I doing our scheduled long run along the Chicago Lakefront trail. We ran from Montrose Harbor to Navy Pier and back, 14miles. Definitely one of my top four favorite places to run, the other three being Hermosa Beach, CA, Central Park, NY and the Yellow Trail in the Palos Forest Preserve(IL). Lucky for me, two of the places are local! Today we got a real break in the weather with cooler temps in the 70s but it was still a tough run. Even though this completes week 5 of the 18 week marathon training program it feels like the first real week or training because the first 4 weeks were relatively easy. Now the real work and training begins!

Minneapolis Half Marathon in the Land of 10,000 Lakes

We’re headed to Minneapolis for the Minneapolis Half Marathon.  This will be our sixth state and my sixth half marathon in my 2012Run12.  I think I am going to surprise my wife and take her to the Mall of America.  She has been supportive through my many miles of running and so far this year I’ve run almost 700 miles.

Each place we visit has its own fascinating history and Minneapolis is no exception.  Minnesota is known as the Land of 10,000 Lakes and its name comes from the Dakota word meaning sky-tinted water.  We’ll take in some of the great sites before and after the Minneapolis Half Marathon.  We’re also looking forward to the Minneapolis Half Marathon Post Race Party at the Bohemian Flats Park which is along the Mississippi River.  There will be live music from The Brute Squad and a free beer.  Bohemian Flats is near the Washington Bridge that had collapsed on August 1, 2007 and has since been rebuilt.

I am looking forward to running the Minneapolis Half Marathon.  As a runner, there are always challenges with a new course in not knowing what to expect but there is excitement because the scenery is new and running the course always gives you a different perspective of the area and the communities within them.  Each time I run though, I am reminded of those who can’t run and can’t feel the rewards of crossing the finish line and receiving a medal.  I have set a goal of running 12 half marathons in 12 states in 2012 for those individuals you are struggling with Neurofibromatosis.  Neurofibromatosis affects over 2 million people so as I run the Minneapolis Half Marathon I will be thinking of them.  My goal is to raise awareness and money for NF Midwest who offers support to families struggling with Neurofibromatosis.  If you would like to make a donation and support my efforts, please visit http://www.firstgiving.com/fundraiser/michaelblaha/nf-midwest-run4nf.  Every donation big or small will help someone struggling with Neurofibromatosis.

My wife is looking forward to the Minneapolis Half Marathon because she selected a hotel that is practically at the starting line of the race.  She says I can roll out of bed to the starting line.  Not knowing what to except of the new area, with roads closed and parking, we usually leave our hotel before the sun comes up but this time will be different.  So as we head off to the Land of 10,000 Lakes, we begin another journey in my 2012Run12.

When I return home from the Minneapolis Half Marathon, my Chicago Marathon training will officially begin and so another chapter will begin.

Run Analysis and Personal Training Session

Running is much more than using your legs and feet to go the distance.  I have learned that it is also about utilizing your energy where you need it most.  For example, I never thought about how much energy I used when I was swinging my arms for 26.2 miles while running the Chicago Marathon.  By building strength in other areas of the body, like arms, shoulders and stomach will benefit a runner.

I just completed my Personal Training Session with Coach Kennihan, a Certified Personal Trainer and Running Coach at the Elite Fitness & Gym in Western Springs. The session included a full Run Analysis which entails running on the treadmill for about 5 minutes while Meghan(Coach Kennihan) observes to note any form flaws in order to provide detailed drills and exercises to address areas that need correction or improvement.

Last year in preparation for my first marathon I found a personal trainer to help me setup a weight training program to supplement my marathon training program. I had found a personal trainer associated with the Oak Lawn Park District that had experience running long distances. This weight program served me well for my first marathon.

After running the Chicago Marathon last year, I remember clearly what areas needed improvement such as my quads and so this year for my second marathon I wanted to enhance my marathon training weight program as well as have a Run Analysis done to address any weaknesses in my running form. When browsing through all of the handouts and flyers in the goody bag from the Bunny Rock 5K, I stumbled across a familiar name Meghan Kennihan. Meghan is a race director for the Waterfall Glen Xtreme 10 race that I ran last year. After signing up for the Waterfall Glen Xtreme 10 last year, runners received emails from Meghan about the upcoming race, that included "Top 10 Reasons to Run this Race" and "Top 10 Unacceptable Excuses" that were so absolutely hilarious that Meghan's Top 10 list always come to mind when hearing about the Waterfall Glen Xtreme 10. In the goody bag was a flyer for Meghan Kennihan a Certified Personal Trainer.

I immediately checked out her web page and was impressed by her credentials and certificates as a Personal Trainer. And in addition to that she is an accomplished runner.

My Personal Training Session with Meghan started off by me running on the treadmill for the Run Analysis. Her Run Analysis included six areas: Posture(Chest, Pelvis Alignment, lean), Foot Strike(Hip positioning, contact point),    Arms & Shoulders(Arm swing, elbow positioning), Foot Landing(Supination, foot strike and push off), Turnover(stride rate or cadence) and Body(Vertical oscillation and Swaying).

Wow, who knew that running was so complicated! One would thing you just lace em up and go run. But once you start striving for longer distances and a faster pace, besides conditioning, form and efficiency can play a key role in improving your overall performance. The other important factor is that better form can help you avoid injury. To this point, I have been very fortunate and have only had minor injuries such as shin splints and sprained ankles(I am not including those skinned knees from falling on the trails!).

As part of the Run Analysis, some of the areas that Meghan identified were my arm swing, my foot strike position and my zig-zag posture. The bottom line is that I need to keep my arms motion to forward and back with little or no side motion, my hip movement should be reserved for the dance floor(must be from all those Ball Room Dancing lessons) and my footstrike needs to be better positioned to spring forward.

Identifying the areas that need improvement is only a portion of the solution. Once the areas are identified, Meghan recommended and demonstrated specific drill and exercises for me to implement in my marathon training. After she demonstrated each drill/exercise, it was my turn to do the same. Maybe I should have taken a class on coordination first... After some good coaching I was able to perform reps for each of the recommended drills/exercises.



I have already seen/felt improvement in my form and stride just by correcting my arm swing. For any runner looking to improve their form and performance and reduce the potential for injuries, I would recommend a Run Analysis and Personal Training Session with Coach Kennihan. So for now, I am on my way. Those Kenyans better look out now!

Chocolate Milk as a Recovery Drink?

I thought my wife was off her rocker when she told me she read an article about chocolate milk and how chocolate milk as a recovery drink after a long run has the important ingredients to refuel your muscles.  It sounded too good to be true, and then there was the side of me that thought, “She’s not a runner, how could she possibly know what a good recovery drink would be!”  I decided I had to check it out though, because after all, who doesn’t love chocolate milk!  I waited a while, hoping she would have forgotten about the article.  Then I could tell her about it pretending that I had discovered the article.  It wasn’t hard to research and I found articles from numerous sources such as coolrunning.com, active.com and trainingpeaks.com.  My findings revealed that chocolate milk as a recovery drink is an excellent source of proteins and carbs which are both essential to refuel your muscles after a long run.

According to a study done by Joel Stager, a Professor of Exercise Physiology at Indiana University Bloomington and the Director and Professor at Counsilman Center for the Science of Swimming, there is a small window after a long run to refuel your muscles.  Chocolate milk as a recovery drink should be used within 45 minutes to one hour after a long run or work out.  There is also a specific formula for the perfect protein/carb mix to refuel your muscles.  It should be a 4:1 ratio.  To figure it out, divide the amount of carbohydrates by the amount of protein.  The closer the ratio is to 4 the better the chocolate milk as a recovery drink.
 
Last year when I began my Chicago Marathon training, I made sure that I told my wife about my research and asked her if she could get me some chocolate milk and being the wonderful wife that she is, she made sure the refrigerator was always stocked.  She had even bought enough so I could share with the rest of the running group.  It got to be a routine as we did our marathon training.  And I have to tell you, after a long run, the chocolate milk sure does taste good!
 
I ran the Carmel Half Marathon, in Carmel, Indiana as part of my 2012Run12 and at the finish line besides your usual water, Gatorade, and bananas there was chocolate milk.  After setting a new PR at the Carmel Half Marathon, I chose the chocolate milk as a recovery drink and it tasted even sweeter!

Post Marathon Sports Massage

When I was training for the 2011 Chicago Marathon, I wanted to follow all the recommended steps to try and prepare for the marathon.  I read that a pre-marathon sports massage and a post marathon sports massage would make a difference.  I dreaded the thought of a massage and I contemplated as to whether or not it could really make any difference.  But then again, I put a lot of miles on my body and it sort of made sense and since it was recommended that weight training and cross training would also be a big benefit of my marathon training and I was seeing the results of both it seemed pretty clear that a massage was in my future.  The marathon training program I was using had me averaging almost 40 miles per week.  Not to mention that running 26.2 miles on the streets of Chicago leaves you tired, sore and stiff.  I decided to take a chance.

There are many different types of massages, and I needed to find someplace that was experienced in a sports massage.  A sports massage (also referred to as a deep tissue massage) helps increase the blood flow to the areas of focus, removing metabolic wastes, and improving soft tissue mobility. It is most beneficial approximately 4-7 days prior to marathon. A good deep tissue massage should help promote flexibility, help prevent injuries, improve endurance, remove fatigue,  and prepare you to compete at your best. After doing a lot of research and talking to others that ran a marathon I was convinced. Based on a running friend’s recommendation, I set up an appointment for a massage the week before the Chicago Marathon.  As I walked into the salon, the first thing that I noticed was that there were only women there that were getting their hair or nails done, so I really felt out of place. I informed the receptionist that I had an appointment for  a “sports massage” (I wanted to be clear that I was not there for any of those other salon treatments) and sat down waiting for the massage therapist. She paraded me past all of the women getting their hair done to a room in the back for my “sports massage”.

My first thoughts were, wow this therapist was got some strong hands! I wasn’t sure if she was using her hands, elbows, knees or a 20lb bowling ball? I felt bordeline discomfort almost on the verge of pain which was expected, I just didn’t think that she packed that much force. The therapist explained that I might be sore for a day or two and that was normal. I did feel a little sore but definitely looser.  Not the type of massage that I would look forward to again, however if it helps me complete a marathon, it would be worth it.

Then came the Chicago Marathon.  I did it!  I completed the Chicago Marathon!  Despite the mental satisfaction, I was feeling it physically. My quads were very sore, when I dropped my post marathon snack bag, I could barely bend over to pick it up. Stairs were a struggle.  Two days after the Chicago Marathon, I went for my post marathon sports massage, by then I wasn’t as sore so I was hoping that the post marathon massage would be as vigorous as the pre-marathon massage. As it turned out is was, and it actually felt okay. As I walked to my car, I did notice the difference, and was able to start running again a few days later.  

I highly recommend a post marathon sports massage.  This year, as the Chicago Marathon draws near, I will again have a pre-marathon sports massage and a post marathon sports massage with Liz at New Day Spa Salon in Oak Lawn.

Incorporating Weight Training into Marathon Training

Even after being married for many years there are still some conversations with your wife that can be difficult. Well, I had one of these conversations with my wife earlier this week, and I definitely should have put more thought into what I was going to say. Starting the conversation off with "I found this girl's website on the Internet", followed by "For my birthday, could you you pay for an hour session with her to improve my performance?", may not have been the best approach.

Here is what I should have explained in detail...

Last year before starting my 18 week marathon training program for the Chicago Marathon, I worked with a personal trainer to establish a weight training program to incorporate into my marathon training program. After much research I found that there are three primary benefits to weight training for runners,

First is the upper body, when running both your legs and arms move, granted your legs do most of the work, but when running 26.2 miles that adds up to a lot of work for your arms. Upper body training will reduce fatigue and soreness in the arms and provide more energy to finish strong.

Second is your abs, on long runs your abs can become sore. By strengthening your abs you are better able to maintain your running form and stabilize your back. And it also helps on the hills.

Third is the lower body. Running strengthens certain muscles in the legs but not all of the muscles, and this can cause an imbalance. With proper weight training for your lower body you can help balance your muscle strength to avoid risk of injury and help build endurance and strength for the long runs.

So being sold on the weight training, the question is what specific weight training do I need to incorporate into my marathon training? I feel that my weight training was a significant help in my marathon training. Over the tough 18 week training program I did not experience any injuries, and most importantly I FINISHED the marathon.

Since the Personal Trainer that I used last year has moved on and is no longer involved in personal training, I wanted to enlist the help of another Personal Trainer to to review and enhance my weight training program for this year's marathon training.

When browsing all of the handouts and flyers in the goody bag from the Bunny Rock 5K I stumbled across a familiar name Meghan Kennihan. Meghan is a race director for the Waterfall Glen Xtreme 10 race that I ran last year. After signing up for the Waterfall Glen Xtreme 10 last year, runners received emails from Meghan about the upcoming race, that included "Top 10 Reasons to Run this Race" and "Top 10 Unacceptable Excuses" that were so absolutely hilarious that Meghan's Top 10 list always come to mind when hearing about the Waterfall Glen Xtreme 10. In the goody bag was a flyer for Meghan Kennihan a Certified Personal Trainer. Eureka!

I immediately checked out her web page and was impressed by her credentials and certificates as a Personal Trainer. And in addition to that she is an accomplished runner.

With my wife's permission I contacted Meghan to discuss her different programs, I have signed up for a personal training session in May. I am looking forward to working with Meghan to evaluate and enhance my weight training program for my second Chicago Marathon in October. Look for my upcoming posts regarding my personal training session and progress.

www.TrainWithMeghan.com

BENEFITS OF A PERSONAL TRAINER BEFORE A MARATHON

Last year, prior to beginning my 18 week marathon training, I decided to research the benefits of a personal trainer before a marathon. My first half marathon was the Oak Brook Half Marathon in September 2010. But I knew that running 26.2 miles, was going to require a lot more training.

I’ve been running for over twenty years and I had never done any weight training. After researching the benefits of a personal trainer before a marathon, it seemed clear that weight training for your core, and upper an lower body would have great benefits for longer distance running and would improve my Marathon Training.

I did not want to hire just any personal trainer. I wanted to seek the advice from someone who had run a marathon and could offer me the best advice and a training program with the most benefits for my running. I wanted to be fully prepared for the marathon and was doing all the recommended steps for a safe race. I had a membership for the fitness center at our Park District and I knew they had personal trainers. I set up an appointment with Pam for a session. Prior to our session, Pam and I talked and we determined the areas that I needed to focus on through weight training and cross training. When I arrived for my session, Pam had structured a program to fit my goals. She provided me with notes and diagrams on how to do the exercises. By the end of the session it was obvious the benefits of a personal trainer before a marathon. Nothing compares to learning the proper ways of exercise than have someone show you how it’s done. We kept in contact throughout my marathon training and even after the marathon. She was always willing to answer my questions about the training.

My marathon training included a schedule of weight training, cross training and running. As the running portion of the marathon training took on longer distance running, I could feel the effects of the weight training and cross training and it did improve my running and endurance.

I am planning on working with a personal trainer to fine tune my weight training routine as a prepare for my second marathon this October.

I can attest to the benefits of a personal trainer before a marathon. Be sure to find someone who can help you determine the areas of focus for your weight training and cross training that will offer benefits to improve your running.

RUNNING FOR KICKS WINS MY BUSINESS!

For twenty years, I have been running with New Balance Shoes. Every time I would find a new model, I would just keep buying it until it was discontinued. I was getting close to my miles and I needed a new pair of shoes and again my current model was discontinued. I wanted to make sure I had a new pair before I begin my marathon training, so we decided to head over to Running for Kicks in Palos Heights, Illinois. Running for Kicks is one of the sponsors for the First Midwest Southwest Half Marathon on May 6, 2012.

When we walked into Running for Kicks we were greeted by all the staff. We walked over to the men’s shoes and found Mel Diab, the owner standing there as if he was waiting for us. We began talking about shoes, running, and marathon training. First Mel had me take off my shoes. He asked me to walk a few feet so he could observe the pattern of my feet. His expertise was obvious. He said I was an overpronater and my ankles rolled inward. He then examined my shoes to confirm his observation. Then he measured both of my feet. Within moments he had three pair of shoes by different manufacturers in front of me.

The first pair was Brooks. He helped me put them on and we went outside for a test run. Then it was back inside to try the next pair, which was New Balance. Out the door I went again for another run. Then back in for the third pair which was Asics. If I had known I was going to do this much running, I would have wore my Garmin! After running with the Asics, Mel let me try two different shoes at once. I ended up determining that the ASICS GEL-Kayano 18 seemed the most comfortable.

Mel and I talked about the various marathons he has run and I told him I used Hal Higdon’s marathon training. Running for Kicks also has group runs on Monday evenings and as the Chicago Marathon gets closer they will have marathon training runs.

Running for Kicks exceeded my expectations and I look forward to being a long time customer. Thank you Mel and the staff at Running for Kicks!

Running for Kicks is located at 7158 W. 127th Street (corner of Harlem and 127th) Palos Heights, IL 60463. Visit their website http://runningforkicks.com/

Country Lane

Ran:    4.89 miles
Time:  45:19 (hh:mm:ss)
Pace:  9:16 minutes/mile
Temperature:  52°

John and I at Country Lane, Our first run after the marathon. Still a little sore but nice to get some cool temps for an early morning run.

During my recovery time I thought what a better time to recap the key factors that helped me complete my first MARATHON! So the following is my review of Hal Higdon's book and training program that was instrumental in the successful completion of my first marathon.

Book: Marathon: The Ultimate Training Guide

Author: Hal Higdon

Publisher: Rodale Press; 3 edition (September 30, 2005)

I bought Marathon, The Ultimate Training Guide and read it cover to cover when preparing to run my first marathon, the 2011 Bank of America Chicago Marathon. I am not a big reader(of books) so for me to read any book is rare. But Hal's book is a great read and provides invaluable information about running a marathon, including the history of a marathon, both pre and post training, as well as interesting and motivating anecdotes.

Using the book as a reference along with Hal's 18 week training guide from his website(I used the intermediate II training program), not only did I run and finish my first marathon, I was able to complete it without walking, in a time of 4hr 2min!

I can't imagine running my first marathon without Hal's book or training programs. I will be re-reading the book and following Hal's training program in preparation for my second marathon, the 2012 Bank of America Chicago Marathon.

Hal Higdon's website: http://www.halhigdon.com/

Hal's Marathon Training programs: Marathon Training Programs

Note: The 4th edition was available Sep 27, 2011.

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