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LET’S ALL GO TO THE MOVIES… SCIENCE FICTION, KID FLICKS, DRIVE-INS, AND STREAMED COMING-OF-AGE CLASSICS. THREE YEARS ago, Earned Runs featured science fiction movie viewing as a potentially fun vacation Friday activity. There were links to several lists of films judged to be the very best of this genre, with some lists covering many decades and including classics made as far back as the 1930’s. If movies that push the limits of science understanding and credulity appeal to you check out the VACATION WEEK FRIDAY 2016 post to help plan a 2019 vacation.
Later, in 2017 Earned Runs suggested that Wednesday, clearly falling midweek and not occupying a weekend slot, could be a great day to see kid flicks that even adults would enjoy. The vacation week blog posting that year linked to several lists with delightful titles, like “movies to watch before you turn 12”, or a slightly later age of 13 or 14 years. The sentiment behind such lists seemed to be a huge improvement on so-called “bucket list” versions, which focus in what to do before life ends. Too depressing. Check out the discussion that year if films designed to delight children seems like a good bet for your vacation this year. Last year we explored the possibility of a DRIVE-IN Movie vacation activity. Travelandleisure.com published a list of the “Best Drive in Theaters in America”, which can be of help if one is nearby. Midwestliving.com highlighted those operating in the middle of the country. A 2016 article from Mentalfloss.com featured an interactive map that located every active drive-in in America. Yellow stars were used to mark spots where currently operating drive-in theaters could be found! The best resource in 2018, in Earned Runs opinion, was the “Drive-ins” updated, searchable site. I entered my home zip code and found 6 theaters within a 100-mile radius. Clicking on the link of each listing took me to a fact page about the theater that had a link to the theater’s website. All 6 near me in West Michigan were operational. I found first run movies at these theaters including one showing movie double features on 4 screens! Is it necessary to wait until vacation week to enjoy a drive-in movie? Clearly the activity is a great “stay-cation” option that could be fun on any night of any week in which the weather cooperates. My childhood memories of going to the drive-in include playground fun at the base of the large screen until sunset arrived, when the sky was dark enough to permit movie viewing. Car headlights would be flashed, the parental signal to return to the car. My brothers, plus a friend or two, and I would rush to the concession stand to get popcorn just as the movie started. In my mind’s eye, I remember seeing the swing-set’s silhouette against the indigo of the darkening sky on a crystal-clear night and almost shivering with excitement at the thought of the fun to come. But the effort involved in locating and getting to an outdoor theater, with or without a family in tow, makes it an inconvenient venue for movie-viewing during summer vacation and most other times. Streaming is the modern answer to busy schedules and travel issues. Coming-of-Age movies are newer classics that might be considered for this season’s enjoyment, perhaps after the little ones are asleep? Regardless of viewing location and genre, movies, like s’mores, seem to be made for summertime. RUN & MOVE & VACATION HAPPY! [Updated from 2018 post] https://www.travelandleisure.com/culture-design/tv-movies/best-drive-in-theaters-in-america http://www.bengies.com/Home.php http://www.midwestliving.com/travel/around-the-region/last-screens-standing-a-night-at-the-drive/ https://sunsetdriveinsouthwestmi.com http://www.capridrive-in.com http://mentalfloss.com/article/74017/interactive-map-shows-you-every-active-drive-america http://drive-ins.com/theaters (LIST OF ALL Drive-ins) https://www.listchallenges.com/the-top-100-coming-of-age-movies Vacation week 2016 Post Vacation week 2017 Post
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TOMORROW, AUGUST 10 2019, IS NATIONAL S'MORES DAY!!! WHAT CONJURES UP MEMORIES OF VACATION CAMPING more than the idea of making and eating s’mores? Maybe roasting hot dogs over an open fire or grill?
The simple traditional recipe is provided with instructions (at the very end of a long post with many images) from ourpotluckfamily.com. https://ourpotluckfamily.com/traditional-campfire-smores/ If help is needed perfecting a campfire s’mores-making technique, check out this 2015 editorial from SheKnows.com. https://www.sheknows.com/food-and-recipes/articles/1084482/how-to-make-the-best-smores/ Not on vacation? Depending on how and where you plan to spend Saturday, whether or not on vacation, there are recipes to accommodate non-traditional situations in a piece on CountryLiving.com, “35 S’mores Dessert recipes for the Sweetest Summer Ever.” https://www.countryliving.com/food-drinks/g2006/smores-dessert-recipes/ I especially would like to try the S’mores Cookie Cups (#3), S’mores Rice Krispies Treats (#10), S'mores Brownie Cupcakes (#8), S'mores Nachos (#12), S'mores Squares (#25), and S'mores Bars (#34). If walking, running, hiking, swimming, biking, or other fun early morning exercise is on the schedule Saturday, the S’more Stuffed French Toast (#25) could be a perfect post-effort breakfast splurge! To impress family or friends with offhand knowledge of the history of this campfire staple, check out a 2015 story in nationalgeographic.com. It says the s’more has a “long yet vague history” that “dates back at least to 1927 when a recipe for the more formally designated ‘some mores’ appeared in Tramping and Trailing with the Girl Scouts.” The article goes way back, delving into the invention of marshmallows from a swamp plant root that produced a sticky white sap. According to a quoted reference the candied root was cut into chunks that served as early cough drops in the Middle Ages. After learning more It seems the French can be thanked for the beginnings of the modern marshmallow. Gather all the modern ingredients today, and enjoy a s’more or s’more-dessert-variation…vacation is the perfect opportunity. RUN & MOVE & VACATION HAPPY! NOTE: To make a great campfire s’more, the chocolate must melt. Sometimes the heat of a toasted marshmallow is not sufficient to melt the chocolate pieces. Because of this, we now wrap our graham cracker + chocolate piece + marshmallow 'sandwiches' in aluminum foil and put it on the grill or in the oven to heat briefly to obtain the best outcome. It has mostly seemed to be a matter of temperature, but over the past few years, I think it has become a matter of ingredients. The Hershey’s brand milk chocolate bar we traditionally used appeared to be thinner, yet getting more brittle and ‘un-meltable’, causing us to switch to Hershey’s brand ‘Kisses’ in our s’mores. Even they seem not to melt as easily. The mouth-feel and taste of the bars'/kisses suggests the amount of paraffin wax may have increased. Some internet gossips/bloggers on the topic agree, and one person’s attempt to obtain information from the company was not helpful. Ingredient listing by Hershey does not include paraffin, but there is no doubt it is used in making in their bars and candies. I have tried using Reese’s Peanut Butter cups (also made by Hershey) but this is not a classic combination. Please add your insight and suggestions in this topic to help us make a better original campfire s’more. http://www.countryliving.com/food-drinks/g2006/smores-dessert-recipes/?slide=1 https://www.nationalgeographic.com/people-and-culture/food/the-plate/2015/08/14/the-gooey-story-of-smores/ https://blogspiritgeek.wordpress.com/2015/01/30/hershey-vs-cadbury-ball-wax-lawsuit/ THE PERSEID METEOR SHOWER REACHES A MAXIMUM ON AUGUST 12-13 this year, although it will have been active since July 14 and extend to August 27. Unfortunately, the presence of nearly a full moon on this date will make viewing the popular astronomical show difficult.
There are a several days before the event is to occur, over which to make a decision and prepare for the night-show activity. A Space.com article “Perseid Meteor Shower 2019: When, Where & How to See It” by Sarah Lewin provides the particulars for interested sky and star-gazers. It references NASA meteor expert Bill Cooke, who is of the opinion that the peak night will be the evening of August 12-13. Best to find an area of “dark sky” with the least nearby polluting earth light as possible, lay down in an open spot from which the northeastern sky can be seen, and be patient. Don’t forget to apply bug spray. If you plan to travel to a well-known dark-sky area, this year’s predicted dim showing may mean it will be less crowded than in years when the shower has promised to be spectacular. The 2019 event may not create a lot of enthusiasm. On my home turf, the east coast of Lake Michigan, astronomical shows can lead to traffic jams on the small roads and access drives to public areas, like state park beaches, where the openness creates the ability to view the entire sky away from city lights. Perhaps not this year, though. Remember to be thoughtful and courteous if you drive to a park. Dark sky park workers advise bringing flashlights covered with red or brown paper bag to preserve sensitivity to faint light. The darksky.org webpage for the 2015 Perseid shower explains the concept of the radiant, “a point on the sky to which the tracks of the Perseid meteors all seem to trace back”. For more details read the entire Space.com article. AND check the local forecast to determine if you can count on a clear sky. RUN & MOVE & VACATION HAPPY! https://www.space.com/32868-perseid-meteor-shower-guide.html https://spaceplace.nasa.gov/meteor-shower/en/ http://darksky.org/idsp/parks/ https://www.darksky.org/tips-for-viewing-this-weeks-perseid-meteor-shower/ APerseid in 2007 By Brocken Inaglory - Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=2632873 WEEK 11 RUN-WALK-BIKE ACROSS AMERICA STARTS TOMORROW. Earned Runs 2019 Vacation Week August 3-12 has officially begun. Enjoy this upcoming week's posts that, for several years now, have been geared more toward vacation fun than purely fitness interests. We hope to arrive back from our time off refreshed and energized to make the most of the remainder of August.
Segment 27: Ferry from Milwaukee WI to Holland MI Segment 28: Holland MI to Coldwater MI Segment 29: Coldwater MI to Bowling Green OH THE WEEK BEGINS WITH A HIGH-SPEED ferry ride across Lake Michigan, from the terminal in Milwaukee, Wisconsin to one in Muskegon, Michigan. The trip takes 2.5 hours and allows travelers on their way into “Pure Michigan” (the state’s tourism advertising campaign) to avoid Chicago area traffic around the southern end of Lake Michigan. Upon arriving on the eastern shore of the ‘Big Lake’, the name those living in West Michigan use to distinguish this Great Lake from the many smaller recreational waterways in the Mitten State, you will be at the far edge of the Eastern Time zone. The sun sets just before 9 pm here in early August, and the long twilight period extends the length of camping and picnicking days at State Park beaches even further. From Muskegon MI, you will travel through blueberry country as you move south to Holland, MI; the nearby fields will be in the height of production for the year. This charming college and vacation town, which boasts a Dutch heritage and spring Tulip Festival, hugs Lake Macatawa and its channel to the Lake. A mix of humble, quaint, and stately cottages are built into graceful tree-covered sand dunes that extend inward a short distance from the shoreline. [Blueberry lovers take note. The development of cultivars at Michigan State University, the contribution of these varieties to the state’s agricultural economy, and spread to other blueberry growing regions of the world is discussed in a University newsletter item, “Building a Better Blueberry”.] As the route continues in a southeast direction, it passes through farmland and around more lakes. The most productive fruit, vegetable, and landscape plant growing areas in the region are found in this western portion of the state. That’s because of the climate-moderating effect of Lake Michigan, which acts to extend the growing season longer than in areas farther inland. Michigan is third in the nation in apple growing and is a leading producer of blueberries, cherries, peaches, grapes, and other fruit. You will skirt this area and travel more centrally through farmland where dairy, livestock, and corn are also of agricultural importance. On the way to Coldwater MI you’ll pass through the city that gave its name to Kalamazoo College, home of the Boys Junior National Tennis Championships since 1943. “Nats at the ‘Zoo” is one of the most important events for 16 to 18-year old tennis phenoms in the US, held in early August. At the end of the week, the route heads from Coldwater to another college town, Bowling Green, Ohio, briefly running through the very tip of northeast Indiana, also a Midwest apple growing area. This part of Indiana and northwest Ohio is the area where Johnny Appleseed established nurseries that may have contributed to the future presence of apple orchards here. According to a tripsavvy.com item “Ohio and the Legend of Johnny Appleseed”, farmer John Chapman spent time in Defiance County, Ohio; the “colorful—and beloved” figure died at the age of 70 in Fort Wayne Indiana, both south of this week’s route. Our trek across portions of states bordering the Great Lakes seems to highlight fruit and produce growing, which may be a surprise to some who only associate this part of the country with heavy industry and the Rust Belt. Travel, even that which involves distances not too far from ‘home’, nearly always offers wonderful opportunities to learn. RUN, MOVE & VACATION, HAPPY! https://msu.edu/building-a-better-blueberry https://ustaboys.com/tournament-information/schedule/ https://www.tripsavvy.com/who-was-johny-appleseed-753216 http://usapple.org/all-about-apples/history/ http://usapple.org/the-industry/apple-industry-at-a-glance/ https://indianapublicmedia.org/momentofindianahistory/johnny-appleseed/ https://www.michigan.gov/documents/mdard/MI_Ag_Facts__Figures_474011_7.pdf https://www.in.gov/dwd/2619.htm http://www.netstate.com/economy/oh_economy.htm https://www.cleveland.com/metro/2016/11/homegrown_ohio_the_states_bigg.html TODAY IS THE OFFICIAL START OF EARNED RUNS 2019 VACATION WEEK. The blog is taking a break from fitness-related topics. We're not going to be worried about meeting challenges or staying on training schedules. The point is to NOT have a routine, but to enjoy activities that we ordinarily don't make a priority, but that help us relax and appreciate life.
Of course not everyone has vacation this very week. But these posts can be a source of vacation week activity ideas if your's is still to come. SCIENCE SATURDAY: MUSEUMS, AQUARIUMS, PLANETARIUMS. This post was originally written in 2017 for Friday and updated in 2018 for Saturday Looking back then, Saturday seemed to be the better day for this activity; it usually marks either the beginning or the end of a typical vacation period. Beginning of vacation Saturday: For 'stay-cationers' Saturday might be that day that kicks-off a week in which you remain at home nights but seek fun day-time adventures. For those traveling away, check-in time at hotels is usually late in the afternoon, and although luggage can be checked with the hotel’s bell desk or left in the car, the range of potential activities might be restricted until a room is secured. End of vacation Saturday: by this time the return home might have already been accomplished to avoid weekend traffic. There’s the need to unpack and recover a bit, as well as prepare for the upcoming non-vacation week. Regardless of whether you’re at the beginning or end of a week’s break, at home or still away at vacation’s end, perhaps the previous days were spent mostly outdoors. A break from full-on physical activity might be a welcome change. Admittedly, Saturday might be busier than weekdays at museums, aquariums, and planetariums, but being surrounded by other happy visitors can add to the excitement and fun of an institution’s offerings. Strolling through nearly empty halls on less hectic days could be dull and kind of lonely. Let’s start with museums. They’re not only about science. They can be about art, history, and sports too. Have you lived in or near a city with a museum, maybe even a famous museum, but never visited? Or toured with your elementary or middle-school classmates more than a decade ago? Aquariums and planetariums fall into the same category of these often-neglected entertainment venues. Yes, entertainment! Today’s institutions are likely to have hands-on exhibits and moving parts that educate and provide a fun experience for adults as well as children. Taking a break or eating on site can also be a treat, as sometimes specialty foods are offered that relate to the institutions theme. If you've traveled far for vacation, there is sure to be a museum nearby, even if small. Local museums may focus on an important regional industry, like petroleum and oil (Texas), autos (Michigan), flight (Washington), motorcycles (Iowa), iron (Michigan), shipbuilding (Maine, Mississippi, Massachusetts, California), to name a few. The Museum of Science and Industry in Chicago is likely the most well-known, but there’s one in Baltimore too. Washington DC likely has the greatest concentration of places to visit, especially related to government activities. Nearby Baltimore area has a fantastic National Cryptologic Museum adjacent to the grounds of the National Security Agency headquarters at Fort George G. Meade, one of the most interesting I've ever visited. The end of summer vacation is perfect for slowing down and enjoying what doesn’t make it into hectic everyday schedules. Consider spending a few hours in buildings that are designed to awe and inspire! RUN & MOVE & VACATION HAPPY! Image: Early morning past the Smithsonian Institution Building, Washington DC. Taken by PKSenagore October 18, 2016. All rights reserved. http://www.businessinsider.com/the-best-museums-in-america-ranked-2016-8/#25-diabeacon-1 https://www.tripadvisor.com/TravelersChoice-Museums-cTop-g191 http://petroleummuseum.org/contact/about-the-museum/ http://www.nationalmcmuseum.org/about-us/ http://www.museumofflight.org http://www.michigan.org/property/michigan-iron-industry-museum http://penobscotmarinemuseum.org/pbho-1/ships-shipbuilding/ships-shipbuilding-introduction http://www.thebmi.org https://www.nsa.gov/about/cryptologic-heritage/museum/ http://www.msichicago.org SUN VERSUS SUNSCREENS. The Chicago Sun Times recently reported the results of a sunscreen study published in the Journal of American Medicine Association (JAMA) that revealed several active ingredients, avobenzone, oxybenzone, octocrylene and ecamsule “enter the bloodstream at levels that far exceed the FDA’s recommended threshold without a government safety inspection.”
After 24 study participants applied sunscreen in a manner consistent with “maximal use” conditions on 4 consecutive days (4 times a day, on 75% of body surfaces), blood tests showed that absorption into the blood stream “far exceeded” 0.5ng/mL on the very FIRST day of the study. At this level, the FDA recommends performance of “nonclinical toxicology assessment including systemic carcinogenicity and additional developmental and reproductive studies.” There were 4 groups; each received a different sunscreen formulation containing a combination of active ingredients as might be found in commercially available products (lotion, spray, or cream). The study protocol required application (2 mg/cm2) for 4 days and the performance of blood tests. A conclusion of the research was that there is a need for more investigation into the “clinical significance of these findings”; there was no recommendation to discontinue use of sunscreens. My personal use of sunscreen has been restricted to inorganic barrier products included in formulations promoted for infants and persons with sensitive skin, containing only zinc oxide and/ or titanium dioxide. I am not very likely to apply as large an amount used in the study for total body coverage, nor to re-apply 4 times a day for 4 days straight. However, a SCIENTIFIC review paper on the topic of neurotoxicity of various sunscreens (including nano-particle inorganic filters I use) suggests that the safety and regulation of such UV protection technologies, applied alone or in combination, has not been sufficiently established given their continuously increasing worldwide use. Safety concerns extend not only to humans but to the environment and other living systems. The issues seem to be so complex as to be mind-boggling, and the potential hazards of using versus not using UV protection on a global scale have yet to be determined. What are outdoor fitness enthusiasts like me to do? It seems wise not to completely rely on the application of products to the skin, as I have previously, but use the type of old-fashioned methods promoted before such products were created or commonly available. Although my activities would be restricted I should perhaps give greater consideration to: enjoying the outdoors at times of the day when the sun exposure potential is lessened (mornings and evenings); wearing clothing that creates a physical barrier (like hats, sunglasses, and sleeves); and opting for shade over direct sun when possible (umbrellas, awnings, porches etc.). Clearly this isn’t the ultimate answer for me or the rest of the world when it comes to UV protection, but with information that harm might also be found in certain artificial protective measures I think I should budget my exposure to both the sun and sunscreens and be cautious in acceptance of technology. Hopefully future new UV protection could be developed with the concerns of knowledgeable scientists and the public identified and addressed up-front, rather than retro-actively investigated. RUN & MOVE HAPPY! https://jamanetwork.com/journals/jama/article-abstract/2733085 https://chicago.suntimes.com/news/2019/5/7/18621726/chemicals-in-sunscreen-seep-into-your-bloodstream-after-just-1-day-fda-says http://www.marinesafe.org/blog/2016/03/18/sunscreen-pollution/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5615097/ DON’T BE FOOLED BY THE INTRODUCTION TO THIS UPPER BODY WORKOUT created and demonstrated in a video by Mike Donavanik. The frequent contributor to SHAPE.com directs his comments at women and promises the session will help to streamline the torso, leading to a lovelier, bulge-free view from behind.
Most components of this workout, which Donavanik performs over the entire 10 minutes it was designed to be worked, have been part of routines prescribed to me for the purpose of improving strength for running, not for achieving a better-looking physique. And the persons pictured demonstrating the exercises were nearly always male runners. This workout is not just for women hoping to look better. Check out the video to discover one or more new exercises that might be worth incorporating into an existing line-up. Or add Donavanik’s total workout to your list of strength routines; it’s a ready-made session of complex moves designed to build power in the lower and upper back, shoulders, and posterior chain muscles. Some, especially those performed on one leg or that twist the torso may be more difficult because balance is tested too. My favorites, in the list below, include the Deadlift to Row, Single leg Romanian Dead Lift + Row, Bodyweight I-T-Y, and Super Duper Superman. The remaining exercise are rather difficult for me, which means I really need to work on the muscles involved and possible use lower weights and find slightly easier variations before attempting the harder versions. Deadlift to Row Windmill Press Single leg Romanian Dead Lift + Row Good Morning + Horizontal Press Alternating Plank Row Press Downward Dog Row Bodyweight I-T-Y Super Duper Superman Donavanik can seem a bit silly at times, but his routine is not. RUN & MOVE HAPPY! https://www.shape.com/fitness/videos/workout-video-upper-back-exercises-tone-and-tighten-hard-reach-areas WEEK 10 RUN-WALK-BIKE ACROSS AMERICA STARTS TOMORROW
Segment 24: West Union IA to Boscobel WI Segment 25: Boscobel WI to Madison WI Segment 26: Madison WI to Milwaukee WI WOW! ON THE FIRST SEGMENT THIS WEEK THE MIGHTY MISSISSIPPI RIVER IS CROSSED. Even virtually it seems like a really big deal. Notice, when leaving Iowa, that both the state’s western and eastern borders are formed by rivers, the Missouri and Mississippi Rivers, respectively. Iowa is the only state with this distinction. The National Geographic Society website has a student activity for grades 6-8, in which students examine the role of rivers in the settlement of the Americas; if your kids are walking, running, or biking this challenge, it might be worth exploring as a learning activity. Moving into the state of Wisconsin, the route follows along the Wisconsin River, a tributary of the Mississippi and the longest in the state. Apparently, there are bald eagles to be seen along the northern Mississippi River valley, between Minnesota and southern Illinois, but mostly in January and February. Wisconsin is one of the USA’s top dairy producers and is famous for its cheese. Fans of the professional football team, the Green Bay Packers are known as “cheeseheads”. Due to settlement of its lands by European, especially German and Scandinavian immigrants in the 1800’s and early 1900’s their cultural influence persists. The remainder of the week our travels continue across Wisconsin to its two largest cities. The first is the state’s second largest and state capital, Madison, named after President James Madison and home of the University of Wisconsin. Milwaukee, the largest, is next. According to the TrekTravel.com online itinerary for its bike tour (week 4, day 28), the route to Madison from Boscobel WI takes you through a beautiful ‘unglaciated region” of Wisconsin’s Driftless Area, where you experience forested steep ridges and rolling hills, deep green valleys, spring-fed waterfalls, and crystal clear trout streams possessing dramatically carved limestone bluffs. It says that nearby farms, which use sustainable growing practices, produce organic foods and other treasures like heirloom vegetables and artisanal cheeses likely to be found in Madison restaurants and its farmers market. Part of the tour company's admitted enthusiasm for this city is due to the fact that Madison is its hometown, which explains the wonderful insight into the area's charms. Milwaukee is at the eastern edge of the route through this state and offers up scenes of the Lake Michigan western shoreline and the Brewers’ baseball team stadium, Miller Park. It is the home of iconic Harley-Davidson motorcycles and the company's landmark building-housed Museum. German settlers were responsible for the city’s beer-making and -loving heritage. A large Polish presence was established as well, along with immigrant communities from Lithuania, Italy, Ireland, Russia, Bohemia and Sweden. Festivals still honor their influence on the city. There is much to see and enjoy in Wisconsin. Get ready to cross another large body of water, Lake Michigan known by locals as "The Big Lake", next week! RUN & MOVE HAPPY! http://nationalgeographic.org/activity/rivers-of-americas/ https://en.wikipedia.org/wiki/Wisconsin_River https://en.wikipedia.org/wiki/Wisconsin http://www.baldeagleinfo.com/eagle/eagle1.html https://en.wikipedia.org/wiki/Driftless_Area https://en.wikipedia.org/wiki/Madison,_Wisconsin http://trektravel.com/trip/cross-country-usa-bike-tour/ https://en.wikipedia.org/wiki/Milwaukee https://www.harley-davidson.com/us/en/museum.html http://milwaukee.brewers.mlb.com/mil/ballpark/ CELEBRATE ONE REGION OF MICHIGAN’S “FRUIT BELT” IN SOUTH HAVEN ON THE SECOND WEEKEND OF AUGUST. There’s a 10k run, 5K run, and a 5k walk with separate start time and medals for top finishers on August 10, 2019. This year is the 56th event, which was initially held in 1963. It coincides with the 150th anniversary of the city of South Haven, in southwest Michigan
In the Blueberry Festival, registration for the runs and walk are separate and medals are awarded to gender and age groups. In the runs there are overall winners and winners in 14 age groups for males and females. In the walk there are 3 age groups each for males and females. The website indicates the run/walk events are part of the “Michigan Fruit Belt Series”, but the organization does not seem to exist as an online entity that can be referenced. The last posting of all fruit events collectively was several years ago, when a medal was apparently awarded that identified each event. The other series’ events do not seem to be coordinated by a single entity, nor do registrations appear to be linked. However, those currently being contested as runs and walks have separate walks and could be wonderful opportunities for walkers. Michigan Fruit Belt “Series “as it exists in 2019: STRAWBERRIES Hartford MI Hartford Strawberry Run 10k & 5k, walk (non-competitive) 5k; June 8, 2019 Results at https://raceday.enmotive.com/#/events/2019-hartford-strawberry-run/results CHERRIES Watervliet MI Gene Bednarowski Cherry Run & Walk, June 29, 2019 https://runsignup.com/Race/Events/MI/Watervliet/GeneBednarowski5kCherryRun Traverse City MI Cherry Mile; July 9, 2019 https://runsignup.com/Race/MI/TraverseCity/CherryMileJuly 9 PEACHES Coloma MI; August 3, 2019 Glad-Peach Run & Walk https://runsignup.com/Race/MI/Coloma/ColomaGladPeachRun BLUEBERRIES South Haven MI; August 13, 2019 National Blueberry Festival Run & Walk https://raceroster.com/events/2019/23267/national-blueberry-festival WATERMELONS Lawrence MI; August 31, 2019 Lawrence Watermelon Run 5k, 10k, and 15k https://localraces.com/events/lawrence-mi/watermelon-run GRAPES Paw Paw MI; September 7, 2019 Run Drugs Out of Town 5K Run & Walk https://runsignup.com/Race/MI/PawPaw/PawPawGrapeLake5Kwalkrun For those living in the region, it might be fun planning to participate in each/all the festivals (at this time in July we’re in the middle of the fruit belt series), and enjoying the fruity food (pie, other desserts) commonly promoted by such organizations. For those who don’t live nearby, it may provide inspiration. Perhaps there a festival theme that might appeal to you in your own state or region, in which a run or walk is contested. The smaller the festival the less the traffic and competition. A unique medal collection might be the result. Potential festival themes: Food Wine, cider, or beer Sailing, boating, or coastal towns Art or crafts County fairs National holidays Historical or heritage days Ethnic celebrations The SUMMER CHALLENGE III: FASTEST 5K OT SUMMER OF FUN 5K’S could be mounted with a theme in mind. Whether there two or ten events making up a 'challenge', it could become a tradition to visit the same few quaint towns each year and celebrate with the locals in a small way. RUN & MOVE HAPPY! https://runsignup.com/Race/MI/Various/MichiganFruitBeltSeries THE HUGE MEDIA FANFARE GENERATED FROM A NUTRITION STUDY ON INTERMITTENT FASTING a few days ago overshadowed the July 24, 2019 release of results from an Austrian study which examined the potential gut microbiome benefits of apple core eating in conventionally- versus organically-managed apples. Bacteriologically, it seems eating a whole raw apple, including the core, seeds, and little flowery end (calyx), beats the heck out of eating just the yummy flesh and skin.
Before reading a “Frontiers News Science” blog piece that discusses the research and quotes the study’s senior author, or the much longer original scientific publication in the journal Frontiers in Microbiology, understanding the differences between the two types of apple-growing “management” systems is helpful. According to the publication, harvested organic apples originated from an orchard “which follows the international ‘demeter’ guidelines of organic farming “using sterile gloves and instruments”. Harvested conventional apples originated from a conventional orchard and had been cold-stored, short-term in a controlled atmosphere, and “washed and wrapped in polythene sheets for sale.” During the study all apples were handled in an identical manner. The research showed that highest numbers of bacteria in each type of apple were found in its seeds, the next highest in flesh (pulp), and the least in peel. Conventionally- and organically- managed apple bacterial numbers were roughly equal, about 100 million in a 240-gram apple. The blog article reported that by not eating the core, the bacterial number consumed falls to about 10 million, roughly 9-10 times less. The other highlight covered by the Frontiers News Science blog concerned bacterial strain diversity; it was greater in those handled as organic fruit than fruit processed in the conventional manner. Higher diversity, senior author Professor Gabriele Berg of Graz University of Technology was quoted as saying, is “expected to limit overgrowth of any one species, and previous studies have reported a negative correlation between human pathogen abundance and microbiome diversity of fresh produce.” Study results were supportive of this thinking, which showed that “Escherichia-Shigella – a group of bacteria that includes known human pathogens—was found in most of the conventional apple samples”, although in low abundance. This bacterial group was absent in the organic apples. Conversely, the famously beneficial pro-biotic Lactobacillus microbes were found in organic but not in conventional apples. Important points made by the two sources: To consume the most bacteria, eat a whole raw apple, including core, which contains seeds
Also mentioned in the blog piece was information concerning possible taste differences between organically- and conventionally-managed produce. Certain bacteria known to synthesize compounds which impart a strawberry flavor were found to be “significantly more abundant in organic apples” in the study, “especially on peel and flesh samples.” The findings from this investigation definitely have been placed in my “Good-To -Know” file, which will likely influence future eating and shopping decisions. I thought the only food sources of Lactobacilli were dairy and fermented foods but a bit of digging into the topic indicates some species occur in the environment and on plants and may be responsible for fermentation that occurs in spoilage of fruit juices. [Anyone knowledgeable on the subject, please enlighten us further!] How does this nutrition science relate to athletics and fitness? Apples are a portable carbohydrate/energy source that don’t require special storage. The fruit’s fiber and nutrient content make it Knowing that types of bacteria scientists believe are beneficial to the gut microbiome can be so easily obtained can make a post work-out snack choice easier, especially when packing food is necessary. In the fall, when MacIntosh apples first ripen and come directly from the orchard to store, they are my very favorite fruit. I’ve eaten the whole apple for years to avoid disposing of the core later; plus, I like the crunch of the seeds. The results of this study also mean that it can be worthwhile to seek out organic apples or at least those offered at established roadside stands and farm market vendors. That the organics may indeed be tastier encourages spending extra on this fruit item. RUN & MOVE HAPPY! NOTES:
https://blog.frontiersin.org/2019/07/24/microbiology-apples-bacteria-organic-microbiome/ https://www.frontiersin.org/articles/10.3389/fmicb.2019.01629/ https://www.sciencedaily.com/releases/2019/07/190724090255.htm https://www.sciencedaily.com/releases/2014/03/140310090919.htm https://www.forbes.com/sites/alicegwalton/2019/07/25/the-100-million-bacteria-on-apples-may-be-key-to-their-health-benefits/#44bfb03c1e2f https://www.orangepippin.com/varieties/apples/arlet-swiss-gourmet https://healthyeating.sfgate.com/foods-containing-lactobacillus-bifidobacterium-3728.html https://en.wikipedia.org/wiki/Firmicutes http://www.medibiztv.com/articles/spoilage-of-fruit-juices https://aem.asm.org/content/aem/16/9/1326.full.pdf https://commons.wikimedia.org/wiki/File:Fuji_apple.jpg (not the apple used in the study) Scott Bauer, USDA ARS [Public domain] STRETCHING RITUALS GET NEW RESPECT. It was gratifying to read Robert Roy Britt's article on the Elemental page of Medium.com, “The New Bottom Line on Stretching and Exercise”. The subtitle also attracted my attention, indicating that if performed correctly, it can be beneficial.
Pre-competition or -speed workout stretching, especially static, has been discouraged because research had shown the practice can hurt performance. Dynamic stretching seems to have enjoyed a better reputation. However, Britt’s article’s title suggests expert’s thinking on the subject is changing. His piece begins with an opinion of one expert, David Behm, who testifies to stretching’s personal value to him over the course of many years of high-level sport participation. Behm indicates that stretching, as an everyday-without-fail routine, is an activity intended to preserve or increase range of motion and overall to decrease the chances of injury in the enjoyment of various physical activities. Additional experts quoted in Britt's article weigh-in on other aspects of stretching, like the acute/short term effects when done as preparation for athletic activity (warm-up, static then dynamic stretching, and finally sport-specific movements) that can prevent injury, and the long-term effects which can lead to increased range-of-motion and improved balance even in inactive people. What Britt has written explains why my daily static stretching and dynamic mobility (myrtl’s) routines, which now take as long to get through as a 3 to 4-mile run did years ago, are so valuable to my continued participation in exercise and recreational sport, and overall to moving freely and feeling great. His article distinguishes between maintenance stretching for musculo-skeletal health and pre-performance stretching in preparation for intense training and competition. That’s what I ‘m reading into it, anyway, possibly because of a secret belief that all the time and effort I put into it each day benefits more than just my fitness life. That this ritual will allow me to retain qualities of posture and movement that signal a younger rather than an aging physiology. Not a map to the fountain of youth but the map’s key? Matt Fitzgerald, in an article for PodiumRunner.com, agrees that attention should be paid every day to maintaining and improving flexibility for runners. Fitzgerald argues that if physical therapists repeatedly prescribe stretching to help athletes rehabilitate from injuries. “it only stands to reason that it can also prevent many cases of these same injuries”, or at a minimum the re-occurrence of injury. Exactly! The stretch and mobility routines I now perform daily were originally were prescribed to me by physical therapists or trainers as part of rehab sessions that also included strength and balance exercises. Fitzgerald’s advice is to stretch specific muscles (hamstrings, calves, and hip flexors), tendons (Achilles) and the ilio-tibial band, all known to be tight in runners, daily. Check out both articles if you think you feel better after stretching and have wondered why trainers, in the recent past, have argued against it. The information is refreshing in my opinion. It provides permission to concentrate on stretching as a singular goal or for easing into other exercise, even when the purpose is not to prepare for a performance workout or competitive event. Behm provides a general guide for pre-performance stretching. Fitzgerald offers specific moves for both static and dynamic sessions. Stretching done properly can benefit health and performance it seems, both in the short term and long term. When searching for stretching advice, it seems that an updated approach, which may involve old-school moves, could be most helpful. RUN & MOVE HAPPY! https://elemental.medium.com/does-stretching-do-any-good-ec085a8ddd90 https://www.podiumrunner.com/running-101-stretching_12081 https://journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml?tab=pdf https://www.risephysicaltherapy.com/blog/static-vs-dynamic-stretching https://humankinetics.me/2018/01/29/static-stretching-vs-dynamic-stretching/ WEEK 9 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 21: Sioux Falls SD to Okoboji IA Segment 22: Okoboji IA to Clear Lake IA Segment 23: Clear Lake IA to West Union IA The travel route on the first day/segment this week takes Across America challengers through the corners of three states: southeastern South Dakota, southwestern Minnesota, and northwestern Iowa. The next two days/segments will be spent crossing, west to east, the gently rolling hills and cornfields of Iowa. Vacation spot Okoboji is the first stop on this leg of the trip that will end at the west coast of Lake Michigan, one of the Great Lakes. Interestingly Okoboji sits between two lakes, West Okoboji Lake and East Okoboji Lake, which are part of a chain of five ‘glacier carved lakes’ known locally as the “Iowa Great Lakes”. The chain of lakes, which also include Spirit Lake, the largest, and Upper Gar, Lower Gar, and Minnewashta extend southward from the Minnesota border. According to the VacationOkoboji.com website, “spring-fed West Lake Okoboji is a beautiful shade of blue” and is the “centerpiece” of the lakes and the communities that surround them. The mid-week destination, Clear Lake IA, is another vacation-tourism stop in Iowa because of its location on the shores of the large lake for which it is named. The Surf Ballroom near this town is famous as the last gig that Buddy Holly, Richie Valens, and The Big Bopper played before boarding a small private plane that crashed and made sad rock-and -oll history on February 3, 1958. The Ballroom still has concerts and has a Holly tribute show every February. The route to West Union IA from Clear Lake takes runners, walkers, and cyclists through more rolling hills and cornfields, as might be expected in one of the states considered to form “America’s Heartland”. Did you know its wind farms perform enough work to lead the nation in wind power generation? The charts in a Wikipedia item on the subject show power production is at lowest levels in the summer months. We would not be likely to encounter persistent winds an in-person trip through this area in mid-July. There is much more than agriculture in Iowa. However, on this trip you will see mostly beautiful farmland, quaint towns, and of course, the lakes. I searched the internet for information on Iowa as part of the Great Plains, and learned that the definition of this region varies by source and that the “Midwest”, “Plains States”, and “Great Plains” are not synonymous designations of the same geographic areas. As proclaimed every week, my online ‘exploration’ of the virtual route segments traveled on this trip merely scratches the surface of what there is to discover, I am eager to travel through these areas in real time in the future. America is SO BEAUTIFUL. I’m convinced that nearly every local humble 5K race along the route could be a memorable experience. RUN & MOVE HAPPY! http://vacationokoboji.com/ https://en.wikipedia.org/wiki/Clear_Lake,_Iowa https://en.wikipedia.org/wiki/Wind_power_in_Iowa https://en.wikipedia.org/wiki/Great_Plains https://www.reference.com/geography/states-make-up-great-plains-e8100d6eec1f872 http://www.city-data.com/forum/general-u-s/1426323-great-plains-region-differences-midwest.html “HOW A BARTENDER DREAMED UP THE FALMOUTH ROAD RACE” is the bostonglobe.com article that inspired this post. In May 2015, a condensed version of Paul C. Clerisi’s work “A History of the Falmouth Road Race: Running Cape Cod” was reprinted, with permission, online. It’s about the quirky 1973 origin of a modern competition that is loaded with local tradition, which started as an effort to help high school girl cross country runners compete in their state’s championship finals.
Previous “Saturday Is Race Day” 2018 posts have covered the Barkley Marathons in mountainous Tennessee, Dipsea Race in Mill Valley CA, and the Dirty Kanzaa 200 cycle event in remote central eastern Kansas. In each of these endurance competitions a couple or group of die-hard sport enthusiasts decided to create a unique challenge for themselves that grew into a regional celebration. Falmouth is a bit different; it began with a dream and was realized out of necessity. (This and other famous races are run on Sundays, but this detail is ignored for this section!) For those not familiar with New England, an entry from a google.com search provides some geographic orientation. “Falmouth is a coastal town on Cape Cod, Massachusetts. It is known for its beaches, such as Falmouth Heights, across from the island of Martha’s Vineyard. Inland, Highfield Hall and Gardens, a 19th century estate, exhibits contemporary art. The landmark Nobska lighthouse stands at the town’s southern tip. The Woods Hole Science Aquarium is home to marine life such as seals and lobsters.” Actually Woods Hole is also home to other famous marine science institutions. A runnersworld.com slideshow on iconic American races provides a description of the 7.1-mile “nearly completely seaside” course. Starting in Woods Hole, it follows a “narrow, hilly, winding and tree-shaded roads”, then passes Nobska Light, runs alongside Martha’s Vineyard Sound, crests on a hill dominated by a huge American flag, and finally heads down to the finish at Falmouth Heights Beach. The scenery alone argues strongly for putting this event on a ‘life list’ of essential experiences for runners and walkers. But the back story is what makes it worthy of highlighting as an example of a personal event that became a tradition for many locals. Clerisi’s story is detailed, colorful, and somewhat suspenseful. The briefer version is that a homegrown amateur runner, who tended bar at a Boston establishment near the finish line of the Boston Marathon, sought to bring similar excitement to the beachfront Cape Cod area where he worked, and secure the participation of an elite U.S Olympic marathon champion he idolized. The article explains that Thomas Leonard had followed the early running career of Frank Shorter during his New England school days, then watched the American take gold for the U. S. in the 1972 Munich Summer Olympics marathon event. He dreamed of bringing Shorter to run a race in Falmouth, it said However, when in 1973 the Falmouth High School girl’s cross-country club team needed financial support to attend the Massachusetts state championships (women were not invited to compete until 1971), the tale is that Tommy Leonard stepped up to hold a fund raiser event. And that’s how it all started, according to the Boston Globe piece. On August 15, 1973, ninety-eight runners took off in rain and wind, many of them bartenders, waitresses and locals. T-shirts and food provided by local restaurants and bars were sold which, in addition to entrance fees and post-race activities, raised money for the women’s cause. Other famous names competed that year but not Shorter. Let’s get back to the reason this race is being highlighted; it’s an example of a custom-designed fitness challenge. A person who loved his town and his sport, out of generosity, decided to organize a memorable event that involved personal friends and local hangouts. And to invite famous runners. Such events need not be large or widely publicized, or bring in celebrities. Just personal and custom-made for your enjoyment. Solo or with others. If you aren’t moved to create a smaller personal event, consider reading the full story of the charming beginnings of this race. You may be inspired to participate. I do, but realistically may only be able to visit the area outside of the actual race date (in 2019 the Falmouth Road Race will be held on August 18). Still, it would be fun to follow the official route, enjoy the scenery, and seek post-event refreshment at the beach-side joints near the annual finish line. The 7-mile Falmouth Road Race appears as the state of Massachusetts’ entry on John Run/Walk Shop’s “The Fab 50 - Best Non-Marathon Race in Each State”. There’s also a 3.2 mile walk event on August 17, 2019. Check this LIST out to find upcoming races that will be held before Labor Day.
August is the last full month of summer vacation time and is perfect for personal or organized challenge events. Get moving. RUN & MOVE HAPPY! (UPDATED JULY 2019) https://www.bostonglobe.com/magazine/2015/08/15/the-most-famous-miles/vEYimIXNOrFu3tLAjq6WfO/story.html https://en.wikipedia.org/wiki/Woods_Hole,_Massachusetts https://www.runnersworld.com/races-places/g21253155/best-american-races/?slide=26 https://www.bridgeotw.org/2019-falmouth-road-race http://www.johnsrunwalkshop.com/fab-50-best-non-marathon-race-state/. If This Is Heaven, I Am Going to Be a Good Boy.: The Tommy Leonard Story By Kathleen Cleary https://amzn.to/2IWKBLc https://www.amazon.com/History-Falmouth-Road-Race-Running/dp/1626198942 WEBMD.COM’S ARTICLE “Health Benefits of Watermelon” promotes adding this delicious summer fruit treat by presenting 15 body-friendly reasons in a slideshow. Slide number 3 informs that “watermelon in rich in an amino acid called l-citrulline that may help move blood through your body and can lower blood pressure.”
L-Citrulline’s other potential positive health effects on skeletal muscle tissue may be of special interest to athletes, as discussed in a review article “L-Citrulline Supplementation: Impact on Cardiometabolic Health” by scientists from Louisiana State University and Pennsylvania State University:
Research studies that have investigated the effects of l-citrulline on blood pressure and other measurement of cardiovascular health identify watermelon as the food with the highest concentrations. Some have used watermelon extract or juice as supplements to boost the diets of research participants in their protocols. Watermelon’s Latin name is Citrullus lanatus. The same review article cited above explains a bit more about the amount of l-citrulline found in watermelon. Concentrations in US-grown melons “can range from 1.6 to 3.5 g/kg of fresh watermelon” it states. The authors’ calculations show that to receive the minimum effective “dose” of this amino acid employed in research studies, about 2.2 to 3.3 pounds of fresh raw watermelon would need to be consumed daily. To receive the maximum dose, about 7.3-16.5 lbs/day would be needed. As a result, for scientific purposes, synthetic l-citrulline or watermelon extract is used for research supplementation studies. Eating several pounds of watermelon each day might prevent intake of other healthy foods! So, although there are potential benefits to be gained from ingesting daily therapeutic doses of watermelon, a manageable serving of a slice or two provides a delightful sweet taste experience that can be enjoyed at any meal or snack time. In spite of a having high glycemic index value (72), the low sugar content in each serving (5 gm) adds up to a low glycemic load. Other nutritious substances found in watermelon, also identified in the webmd.com slideshow, make this easy, go-to staple of summertime a wise fruit choice: Lycopene Beta-cryptoxanthin Vitamins A, C, and B6 The WebMD.com slideshow emphasizes other health-related reasons to frequently pick watermelon as a treat; there are benefits for skin, eyes, joints, and muscle. Clearly summer is best season for buying fresh watermelon. References vary a bit on the exact recommended months, but June through August are a safe bet. Extending the season a month earlier and later might also be okay (May through September). Personal preferences likely determine whether seeded or seedless are the most tasty. I love the visual contrast between the dark-blackish seeds and the beautiful red-pink flesh and white+ green rind. I don't mind that the traditional melons are larger and don't come in "personal sizes", as the seedless varieties are advertised in some stores. Slices are served on our dinner table along with other dishes to encourage eating by everyone, sometimes in place of a green salad. Those remaining on the plate after the meal are cut into bite-sized pieces of fruit-flesh only, and stored in the refrigerator for easy snacking. If wishing to avoid serving fruit juices to children for hydration, try adding small cubes of watermelon and ice to water, sparkling or still (+ a spearmint leaf if you have a summer herb garden). Or just serve them watermelon whole or as a slushy made of the fruit; it's 92% water! Consider having fun and experimenting with summertime watermelon for a healthy, muscle-friendly dietary treat. RUN & MOVE HAPPY! https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/pdf/nutrients-10-00921.pdf https://www.ncbi.nlm.nih.gov/pubmed/29107336 https://www.hort.purdue.edu/rhodcv/hort410/waterm/wa00001.htm https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 https://www.canr.msu.edu/news/seedless_watermelon_how_do_they_do_that https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods http://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load https://adrenalfatiguesolution.com/fruits-lowest-glycemic-load/ https://www.thespruceeats.com/the-cheapest-fruits-and-vegetables-month-by-month-1388345 https://www.epicurious.com/ingredients/how-to-buy-and-store-watermelon-tips-recipes-article DISTANCE RUNNERS DEVELOP STIFF HIPS, AS DO PEOPLE WHO SIT A LOT. In the former group, tightness or stiffness of the hip joints is caused by the repetitive movement of endurance running combined with weak gluteal muscles, according to an article from Athletico Physical Therapy on hip flexor stiffness. The article also indicates that in people who sit a lot, stiffness is, “well, caused by sitting a lot.”
I noticed my own hip stiffness after taking a new bicycle out for a long ride in the early spring years ago. Back then my weekly running mileage was the most it had ever been. I had attempted to lift and swing my right leg back and over the bike seat to dismount. The move was difficult and required my leaning the bike very close to the ground to lower the seat height. In the midst of accomplishing the dismounting motion I felt a sudden pull. Oh, oh! Five months of rest was required to recover from whatever happened in my right hip area. After the injury resolved I noticed that maneuvering one leg over any low barrier, like a chain fence or wall, still required special effort. I worried about incurring another injury and decided to remedy the situation by seeking help from professionals. As a result, clams, leg raises, and other hip strengthening, mobility, and balance building exercises became a part of my daily/weekly routine about 10 years ago. At that time I was told that gluteus medius stength in particular must be addressed, as this muscle helps stabilize the pelvis during forward running; weaknesses and imbalances can lead to knee and other joint problems. And that the mobility routine would loosen my stiff hips. Subsequently, I was told that “myrtl’s” was the nickname used by coaches and trainers for these hip girdle mobility moves. Much later I learned that myrtl's act to hydrate joint tissues, helping to prepare cartilage, ligaments, and tendons for smooth running. Coaches and trainers commonly prescribe hip mobility routines to runners for the purpose of “juicing the joints” (in Coach Jay Johnson's words) in preparation for workouts, often combining them with exercises that build hip muscle strength. Coach Jay Johnson and Dr. Richard Hansen present an updated version of a standard myrtl routine in an article, “Building a Better Myrtl”, which they re-name “SAM” sessions (short for “strength and mobility”). There are four SAM sessions demonstrated in the article’s YouTube links, entitled, Phase 1 Easy Day, Phase 1 Hard Day, Phase 2 Easy Day, and Phase 2 Hard Day. Each includes moves for improving core strength, hip strength, and hip mobility. In addition, the article contains links to video demonstrations of Johnson’s “Lunge Matrix” and “Leg Swings” routines. Those familiar with leg swings recognize them as basic myrtl’s moves. The videos quickly run through the list of SAM moves, so quickly that I needed a cheat sheet to follow for my own personal sessions. My lists are included below to help those interested in improving hip mobility for any reason. Phase 1 Easy and Hard Days, Phase 2 Easy Day, the Lunge Matrix, and Leg Swings lists were quickly constructed; a PDF of the lists can be downloaded for printing. The Phase 2 Hard Day session was more complicated and seemed specifically designed to train runners , so a list of these moves was not constructed. Those who sit a lot or who find that particular hip movements (like dismounting a bicycle) are a challenge may find the newly built "SAM" sessions are perfect for loosening tight hips. Runners should seriously consider including "SAM" sessions, pre- and post-run as advised in the article, and check out all materials provided by Coach Johnson and Dr. Hansen. RUN & MOVE HAPPY! PDF CHEAT SHEET "BUILDING A BETTER MYRTL" COACH JAY JOHNSON Phase 1 Easy Day Core Strength Planks: 10 seconds each - classic prone position; side planks, each side, classic prone position Hip Strength Double hip bridges (6) Clams: 6 each side/each move - classic position, reverse, and reverse air Lateral leg raises: 6 each side- performed toe pointed in, neutral position, and pointed out Side walk squats Hip Mobility Donkey kicks and whips: 8 each side/each move Fire hydrants: 8 each side Knee circles: 8 each side/position- forward and then backward Cat-cows: 5 cycles Phase 1 Hard Day Core Strength Planks: 20 seconds each - prone position, side position/each, supine position (10 seconds), side position,/each, prone position Hip Strength Split squats: 5 each leg Side walk squats: 5 each leg Good mornings: 8 Bird dogs: 5 each side Clams: 8 each side/each move- classic position, reverse, and reverse air Lateral leg raises: 8 each side- performed toe pointed in, neutral position, and pointed out Hip Mobility Donkey kicks/whips: 8 each side, each move Fire hydrants: 8 each side Knee circles: 8 each side/position- forward and then backward Cat-cows: 5 cycles Phase 2 Easy Day Core Strength Planks: 20 seconds each - prone position, side position/each, supine position (10 seconds), side position,/each, prone position Hip Strength Single leg bridges: 8 each leg Clams: 8 each side/each move - classic position, reverse, and reverse air Lateral leg raises: 8 each side- performed toe pointed in, neutral position, and pointed out Hip Mobility Donkey kicks and whips: 8 each side/each move Fire hydrants: 8 each side Knee circles: 8 each side/position- forward and then backward Lower body crawl x 10 Iron cross x 10 Australian crawl x 10 Iron cross X 10 Groiners x 10 Cat-cows: 5 cycles Phase 2 Hard Day: check YouTube video Lunge matrix for runners Forward: 5 each leg Lung with a twist: 5 each leg Lateral lunge: 10 each leg Back and to side lunge: 10 each leg Backwards lunge: 10 each side Leg swings (component of tradition MYRTLs routine) before each run Forward- backward: 10 each leg Side to side: 10 each leg Hurdle trail leg forward and backward: 10 each leg, each move Side to side bent knee: 10 each leg Forward-backward faster and bent/higher knee) 10 each leg https://www.runnersworld.com/health-injuries/a19704769/hip-stretches-for-tight-hip-flexors/ https://www.healthline.com/health/fitness-exercise/the-clamshell-exercise#purpose https://beyutza.wordpress.com/2014/03/20/gluteus-medius-eccentric-exercises/ |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
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