Running & Flowing Free

blobelkhornScreenshot 2019-11-30 at 5.13.52 PM (002)

Aug. 2019 Finishing The Elkhorn Hurl Ultra

After running The New York Marathon in 2018 I wanted to train for an ultra-marathon, but change my  training to maintain full range of motion in my legs.  During The New York Marathon I was unable to make my goal time because my outer legs, knees to hips, became tight about 2/3 in.  A combination of my nursing mind’s whole body approach to training, and my yoga body work training lead to a successful training routine and ultra-marathon outcome!

That tight, decreased range of motion, feeling was some IT band, some Q.L (Quadratus Lumborum), and some TFL (Tensor Fascia Lata).

IT Band – outer leg from knee to hip

QL – origin: iliac crest; insertion: 12th rib and L1-L4

TFL – origin: ASIA (anterior superior iliac spine = front hip); insertion: IT band

When you study body movement the connection between the back, hip, and knee become obvious.  The TFL inserts at the IT Band and the QL connects to your back and hip, and is your lateral stabilizer.  There are beautiful pictures of the muscles you can find on the internet or Pinterest.  Notice where the muscles mentioned above originate and where they insert.

So, strengthening my QL and TFL became a big part of my training.  I did several exercises to strengthen them almost every day.  I was able to finish the ultra-marathon, here in Montana, in August of 2019.  It was on trail with much more elevation gains and descends than New York, and I finished with positive splits and full range of motion.  I even walked another mile to meet my husband for pick up.  I felt great at the end!!

Schedule a yoga less in person or Skype to see my routine.

 

Leslie Lake

 

This slideshow requires JavaScript.

Running Diary – 9/1/2019

Leslie Lake from Elkhorn, MT

GREAT trail run and even better fishing!  10 miles, decent elevation gain >3000’

Collected sage, juniper, & purple daisies for new smudge sticks.

Went around lake and entered in from the top; more difficult side for quad.  A lot of water is coming in from top, trail is beautiful, mossy, and wet.

Racing downhill to (music) GREASE – You Better Shape Up –  uneven, large rocks, used the heck out of my poles – so fun!!

Form improvement – lead with my heart, pull with hamstrings, head up.

Fly Fishing hubby – fish look at flies before they bite; they take a swim by – Matt loves.

Hot sun on my back and legs, cool breeze circling my knees

Great food and coffee at the lake (love my Jet boil & Mushroom Coffee mix by Four Sigmatic) #foursigmatic

Can-Am Quad fan – challenging ride –

A bright purple quad wrecked up the trail.  She had flipped a few times before we got there.   Matt helped her with our Can-Am’s winch.  She has a shoulder strain.  She “lost her breaks at creek prior to difficult area.” #CanAm

Recovery – have perfected yoga flow for this runner.  #yogaforrunners #artfulblogging

#runmontanatrails #powertoyou #upagainsttheropesyoga #geochristie #GRLPWR

#yogarunnergirl