Newsletter 23/12/21

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View this email in your browser Welcome to this week's newsletter!  We hope you are all keeping safe and well, and looking forward to bringing in the new year! We have a few changes to our run schedule over Christmas, so keep an eye out for all our On Demand runs to keep you moving! We also have our Christmas edition Scorpion Run going live on Saturday with all 3 coaches collaborating to bring you one fun mix.  Have a great festive period! Workout of the week: Want to squeeze in a workout around Christmas? Grab a mate/family member and get through the following running WOD 'for time'. (Fast AF). Equipment needed: just yourselves and a track, or rough measure of distance. YGIG (you go, I go; one partner works while the other rests). Both partners do each section! 20 push ups, 400 run. 18 plank jacks, 400m run. 16 mountain climbers*, 400m run. 14 reverse lunges*, 400m run. 12 jump lunges*, 200m run. 10 air squats, 200m run. 8 squat jumps, 200m run. 6 tuck jumps, 200m run. 4 burpees, 100m run.  2 burpee tuck jumps, 100m run. *Both legs =1 rep. Let us know how you get on! Community Corner - Meet Lorna! We are so excited to chat with Lorna this week and learn a little bit more about her!  How did I become involved in FVR? During the first lockdown, I mentioned to Alexandra Pappas that I was struggling with working out and  running. was missing the energy of being around other people to spur me on. She told me about FVR and after one run I was hooked. It was great to connect with a group of likeminded folk and to have something to look forward to during koala down and even after!  Favourite running / training memory? I have lots as I have been running since my teens and I think I am the oldest member of the crew. I think my most memorable is discovering my love of running. At school we had a cross country team,  but I never tried out for it as i wasn’t very sporty. However in our final year at school, we all had to do at least one long distance cross country run. My school was very strict - teachers wore capes like the ones in Harry Potter, patent shoes were banned as they reflected your underwear, jewellery was banned etc etc. You get the picture. When we did our mandatory one cross county run, we were told to wear our gym gear - hot pants and a singlet and it was snowing! I thought it would get cancelled but oh no. Running nearly naked in freezing temperatures is character building when you are 16, seemingly. Well, I wasn’t hanging around and when the rave whistle went I told my friends to hurry up as the sooner it was over the sooner we could get home. They wouldn’t focus on the run, so I left them and just got my head down. Looking back, I got myself into the running zone and just kept going. I came in 10th in my year which I was impressed with as it was a mixed year. After that, proper trainers and running clothes were bought and discovered that half marathons were ‘my distance’. Favourite FVR run I love them all!! That is a hard question. Scorpion, MPWER or the Solaris 60. My legs are too short for sprints despite me thinking I have speedy feet, but distances I can do. What are your fitness goals? I no longer set goals. Being in the twilight years of my 40s, I know my body can’t do what it used to. So I know I can’t push it quite as hard as I used to. So my main goal is to remain uninjured, do my best when I put the trainers on and, most importantly, run with fun which I want to do for as long as I can What I do when not working out? My job is pretty full on, which is my choice, and it takes up a lot of time. I am Director Global Clients at a large corporate law firm which involves crazy hours sometimes. It also has given me the platform to travel the world - I love travelling and get itchy feet if I have to stay at home too long. I also love wine (did first two levels of the sommelier qualifications during lockdown) and eating out. I like that the running helps to balance out the eating out and red wine. Fun fact about me! This is running related. I have a fear of monkeys - I freak out when I see them! Years ago, I was living in Asia and went on holiday to a Malaysia island called Langkawi. My favourite place in earth, but monkeys are sacred there and roam free. I didn’t much care for them upon arrival but though to myself ‘you do you, monkeys and I will do me and we should be fine’. Well that thought was short lived. On day 2, I went out for a run and I ran passed a wee monkey trying to grab some fruit which I was running towards. Monkey thought I was going to steal it and by the time I realised that he freaked out and charged at me. I ran away from it but all his other wee monkey mates heard him and came to join the attack. I sped up and thought ‘don’t fall, Lorna. Just don’t fall and get to reception.’ Of course, I fell. There is me on the road surrounded by monkeys grabbing and biting me! It lasted all of 5 seconds as a Belgian runner scared them off by acting like the alpha monkey but it felt like 5 minutes!! All I can say is several rabies shots later me and my bloody knees were fine, but since then I freak out when I see a monkey.   Recipe of the week   Black bean brownies – no flour required! Ingredients: 1.5 cups black beans (drained and rinsed very well) 2 tbsp cocoa powder (10g) ½ cup quick oats ¼ tsp salt 1/3 cup pure maple syrup, honey, or agave Pinch of stevia OR 2 tbsp sugar ¼ cup coconut oil or vegetable oil 2 tsp pure vanilla extract ½ tsp baking powder ½ cup chocolate chips Instructions: 1. Preheat over to 350 F. Combine all ingredients except chips in a good food processor, and blend util completely smooth (really blend well) 2. Stir in the chocolate chips, then pour into a greased 8x8 pan. (Optional to sprinkle extra chocolate chips on top) 3. Cook the brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look undercooked, place them in the fridge over night to firm up. Enjoy! Podcast of the Week Dr. Thorpe is one of the leading experts in the recovery space and is perhaps best known for his work with Manchester United for nearly a decade, where he served as Senior Performance Scientist and Conditioning coach. He explains the two subcomponents of muscle fatigue, if soreness is always a good sign for muscle building, the mental side of recovery and how HRV is an indication of where you are psychologically, understanding your HRV range, cold therapy, which recovery modalities are effective in which scenarios, the placebo effect in recovery, the fundamentals of recovery, and training your autonomic nervous system. Click here to listen Tee https://www.forcevelocitygroup.com Previous Previous Newsletter 30/12/21 Next Next Newsletter 16/12/21 Force Velocity Group ForceVelocityGroup@Gmail.Com Terms and Conditions | Privacy Policy