The Daily Check-In 9.30

In David Siik’s The Giver Precision Run on Variis, he gives you something and takes something away on each interval. You can try it on your next treadmill run.

Start with a 1-minute interval 1.5MPH below your 1-minute PR (how fast you can run for 1 minute; so if your PR is 9MPH, you’d start at 7.5MPH). Take a 1-minute recovery, then start a new interval at a 2% incline (the give), but .3 slower (the take). Recover again, then repeat this pattern all the way up to a 10% incline.

“We may ask you to go to a 10% incline but you see what we did with the speed? I do that because I want your lower back to be healthy but I still want to make your booty look awesome,” says Siik. “You can have it all if you run smart.”

In addition to anti-inflammatory phytochemicals, beets are rich in nitrates, which dilate the blood vessels and allow more oxygen and nutrients to reach the muscles. Try this open-faced sandwich, which also makes use of the beet greens, as a hearty lunch or a dinner app.

“I think the closer you can be to nature and the elements, the happier, healthier, and less stressed you will be,” says Matt Alexander, a Tier X coach at Bishopsgate in London. In particular, Alexander loves to be near, in, or on the water. “During lockdown my wife and I bought a sailboat and plan on doing it up and living on it,” he says.

Patti Smith’s words have defined a generation and inspired many more. Tonight at 6 PM PST, the cultural icon will read from her 2019 book Year of the Monkey in addition to performing a few songs and taking part in a Q&A. Sign up for the virtual event through Live Talks Los Angeles—tickets include a copy of the book.