Every Saturday is Earth Day
Katelyn Sander

Every Saturday is Earth Day

"Soup of the Day"...just got Serious!

In Korea, the word Saturday is 토요일 (tho yo il), and also means earth day. Every moment we discover something to be grateful for is a such precious moment. At any time. But lately with green spaces closed, hugs from loved ones a distant memory, and the future uncertain, gratitude can be tougher to come by. But our earth is happy. The skies are bluer. The air is cleaner. The world in some ways is more green and peaceful than it’s been in a very long time. We could take a moment this earth day to be grateful for that.

Jeopardy Question of the Day

"I'll take History for 900, Alex..."

Invented in England by William Cubitt as a prison rehabilitation device meant to cause suffering, this piece of equipment was soon being used in 109 of 200 jails in England, Wales, and Scotland and was considered an excruciatingly boring and physically exhausting torture device.

What is...
...The Treadmill.

Really. I always referred to it as a Deadmill myself… I had no idea the history of the thing. Click here for a really great read.

Thank you, Kevin Reed, Member of the Cambridge Club, who uncovered this fascinating piece of history and sent it to Clive yesterday. Given my planned workout post for today, the timing was impeccable!

Workout of the Day

Running Mechanics 103

This is the last of a series of three on this topic for the meantime. (You can skip to the Running Workout by scrolling down!) Thank you to TAC Member Steven Cherwenka for the inspiration to write this. He wasn’t sure whether the HUGE volume of runners suddenly on the paths were giving him a wide berth because of social distancing, or because of his violently flailing arms and legs.

The first two posts on this pretty much covered you head to toe: Hips & Butt, Cadence, Feet, Tango, Head, Shoulders, Hands & Arms, Core. I hope you’ve found at least one or two tweaks that are helpful. 

Running Mechanics 101

Running Mechanics 102

Today I just want to leave you with a few thoughts:

Every runner is different. The “right” mechanics will vary greatly from one runner to the next. For many of us, we’ve been running for decades. Making a complete overhaul of our running mechanics is not only extremely difficult, it’s inadvisable: Our body has adapted to the specific stresses we have been placing on it kilometre after kilometre after kilometre: Bones have strengthened in specific places; joints have adjusted to specific ranges; tight muscles are often protecting a vulnerability or imbalance. Aggressively changing how we strike the ground, how quickly we turn over, how we hold our torso and head… may challenge the muscular and skeletal system too much. It can lead quite quickly to extremely sore muscles, joints, and, ultimately, injury.

Proceed with small steps. There is a more efficient, natural runner inside you. As you play with different subtle alterations you will find things feel “slightly more challenging in a good way,” or “more fluid.” You may find that running at a slighter quicker pace elicits both a slightly higher cadence and feels “harder” but “better.” Whatever you’re working on, do your best to keep relaxed. Breathe deeply. And relish the opportunity to cover some distance outside. 

I gather in France, they’ve now prohibited day time running outdoors. We’re lucky to be out running. Flailing limbs and all.

The Workout:

Dynamic Warm-up:
  • Hip Bridges
  • Straight Leg Lateral Swing
  • Knee hugs
  • Walking Lunges (arms overhead, torso twist)
  • Butt Kicks
  • High Knees
Running Warm up:
  • Easy Run (Zone 2 - 3): 5 - 8 minutes

See intensity guidelines at the bottom of the Workout Section

Ladder Workout:

  • 50 metres run “hard” (Zone 4 - 6)
  • 50 metres recovery easy run or walk (Zone 1 - 2)
  • 100 metres run “hard”
  • 50 metres recovery
  • 150 metres run “hard”
  • 50 metres recovery
  • 200 metres run “hard”
  • 50 metres recovery
  • 250 metres run “hard”
  • 50 metres recovery

Comfortable run (Zone 2) for 5 minutes

Repeat the Ladder 1 - 2 times.

Cool down easy run 5 - 8 minutes.

More advanced runners: 

Run both “up” and “down” the ladder to make a whole set (i.e., after 250:50, 200:50…)

Repeat 1 - 3 times.

 

Intensity Guidelines:

Note that using heart rate training zones have limitations.  For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts.  Variables such as psychological stress, fatigue and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.

 

 

RPE 10 max

Typical Interval

Work:Rest

Qualitative

Zone # (1-7)

 %HRR*

Recovery

1

 

 

“VERY easy”

N/A

 

Active Recovery

2-3

 

 

“Easy”

Zone 1

<68%

Endurance

4-5

60+ minutes

 

Aerobic or “all day pace”

Zone 2

69-80%

Tempo

6

20-90 minutes

 

“Race Pace”

Zone 3

81-90%

Threshold

7

5-30 minutes

 

Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4

91-100%

VO2 Max

8

3-8 minutes

1:1

Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5

100%+

Anaerobic Capacity

9

30 sec – 2min

1:1.5-2

Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6

NA

Neuromuscular Power

10

>15 sec

1:4+

Maximum effort

Zone 7

NA

 

*HRR or Heart Rate Reserve:  The difference between your resting HR and your maximum HR (220-age for males, 226-age for females). 

Now calculate your training zones by adding RHR to a % of HRR.

Naturopathic Wisdom of the Day

Consume at least one serving of orange vegetables like carrots and sweet potato daily. These foods are high in Beta Carotene which is converted into Vitamin A in the body. Vitamin A has a strong immune boosting effect by supporting immune cells called Natural Killer cells which kill harmful pathogens. Vitamin A also helps with cell turnover and keeps the skin radiant and youthful!

Bite of the Day

Neesha De Souza Miljanovic from the Adelaide’s HUB – kitchen & bar has been cooking delicious meals in her kitchen again! She shares her homemade pizza dough and wonderful Range Dipping Sauce. Perfect weekend fare!

Homemade Pizza

DOUGH
  • 3 1/2 cups all purpose flour
  • 1 1/2 cups warm water (100 - 110 F - very important!)
  • 1 packet / 8 g / 2 1/4 tsp of active dry yeast
  • 1 tbsp white sugar
  • 1 tsp salt
  • 2 tbsp olive oil

In a medium size bowl, whisk together the yeast, sugar, and water until sugar is dissolved. Make sure that the water temperature is 100 - 110 F, no more, no less otherwise it will kill the yeast and not activate it.

Let the mixture stand for 10 minutes until it rises, if it doesn't bubble up, it didn't work.

In a large bowl, mix the flour, salt, olive oil, and yeast mixture. If needed, add more warm water.

Mix with a wooden spoon, making sure to scrape the sides of the bowl until slightly wet dough has formed.

Cover the bowl with a clean towel and leave it in a warm spot for 1 - 1.5 hours until dough doubles in size.

Pro tip - heat your oven to 200 F while mixing the dough, turn it off, and put the bowl with the dough in the oven - make sure the bowl is heat proof. For first 30 minutes, keep the oven door slightly opened and then close for the remainder of time.

Once dough has doubled in size, transfer to a lightly floured surface and knead until the dough is elastic. You will know when you poke it with your finger and it slowly rises back.

Cut the dough in half and gently roll it with a rolling pin to a desired size (9 - 12"). Leaving edges slightly higher for crust.

Brush the dough with olive oil and top with desired toppings (tomato sauce, mozzarella cheese, veggies, meats, etc.).

Bake at 450 F for 15 - 20 minutes or until crust is golden brown.

RANCH DIPPING SAUCE
  • 1/2 cup sour cream
  • 1/2 cup mayonnaise
  • 1/4 cup buttermilk or sub 35% cream
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 tbsp chopped dill (fresh preferred)

Mix all ingredients together & serve!

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Do you have a "Something of the Day" you'd like us to share? Email Meg.

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