If this is the first Ultra Mama post you are reading, I am chronically my training for the Rim to Rim to Rim run, 46 miles from one side of the Grand Canyon to the other and then back. My first ultra marathon distance. This is week #3 of training, you can find my previous posts HERE.
I felt pretty darn good this week. After a bad flare up I am always hesitant to go out to eat or change anything in my diet so I am on a relatively boring diet right now. Here is a typical day:
Pro-biotics with 1/2tbs ginger and 1tbs lemon juice
Sweet potato scramble- 1/2 sweet potato, 1 cup arugula, 1/2 avacado sea salt and pepper + my “anti-inflammatory” smoothie
Pumpkin seeds and a Kind bar (gluten free version), coconut milk latte.
Buffalo burger and salad or some kind of rice pasta dish with sauteed zucchini and squash
Banana or apple. Sometimes on a day I am working out a ton I make some homemade salsa and have chips and salsa.
Salmon, rice and veggies or a Udi’s gluten free pepperoni pizza with berries for dessert.
I take a boatload of meds and supplements right now to manage the autoimmune diseases.
Lauren’s anti-inflammatory smoothie recipe:
- A splash of orange juice
- Coconut milk
- 1 cup spinach (not shown)
- Hemp Hearts or flaxseeds
- Frozen mixed berries
As far as training goes, I didn’t get in as much running as I had hoped for. Right now I should be hitting 25-30 miles a week. But overall it was a very active week. The more I have been running the more I have been enjoying it; it is just a matter of making it a habit now!
I also had a wake-up call when Scott assigned me a heavy strength workout to do today (Sunday). I discovered that my hamstrings and glutes are ridiculously weak. I was supposed to do 6 sets of dead-lifts and I was only able to do about 1/2 of the weight someone my age, fitness level, size, etc should be able to do. As Scott so delicately put it after I reported back, “how are you even running?!”
My quad strength is fine which is good and bad. Having such a large imbalance of strength between these two antagonizing muscle groups can lead to compensation and injury down the road. No wonder my hips have been bugging me so much. Time to get to work!
Monday, January 19th:
60 minutes at Red rocks amphitheatre: Step-ups up the bleachers, running the stairs, push-ups, dips, abs. A full body workout. Going down the stairs is really great for working on proprioception for trail running. The stairs are very short and narrow so you are forced to take short, quick steps. If you have anywhere close-by you can run stairs on a regular basis (like a football stadium) I highly recommend you do so!
Tuesday, January 20th:
6.5 mile road run + bootcamp class (lots of core, pilates and some medium weight lunges, squats, shoulder presses, etc)
Wednesday, January 20th
Yoga class at 12pm
Thurs, January 21st:
Pi-yo class in the morning + Bootcamp class at 4pm (spin bike + body weight exercises= pushups, burpees, lunges, abs)
Friday, January 22nd:
4 mile trail run pushing my boys in the double jogging stroller. This was one of those days I was feeling lazy. But the weather was so beautiful that I had to do something. I started out not planning on any set mileage or even running for that matter. But when Wyatt jumped out of the stroller and wanted to run up the hill then who was I to stop him? I joined him and we made it to the top of the 500 foot hill, I was such a proud mama! After taking in the view, I decided to do another 1.5 miles out and was glad I did, I felt amazing by the end and the boys had a blast too. Wyatt asked me if we could go trail running/hiking everyday after that, which really made my day.
Saturday, January 23rd:
9 mile trail run, the longest run I’ve done in 5 years! We gained about 1600 feet on this muddy, icy run and by the end my legs felt like lead. And oh yeah, I bonked at about mile 4. I had run out of ingredients for my typical breakfast so all I had was a small pumpkin muffin and a handful of pumpkin seeds prior to the run, probably 250 calories. We didn’t bring water or snacks on the run either. What was I thinking?!?
Sunday, January 24th:
2 mile run + heavy weight training session. Tons of dead-lifts and deep lunges.