DiscoverRunning Life: A Fitness Protection Production
Running Life: A Fitness Protection Production

Running Life: A Fitness Protection Production

Author: Fitness Protection, LLC

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Coach MK (Fleming) is the founder of Fitness Protection, LLC. She is a run coach not life coach, but we're never really talking about the running! She isn't afraid to call out, and push back against, Diet Culture and its impact on her runners. She is committed to ensuring that no runner discounts their own badassery while combatting fatphobia and sizeism in the fitness industry.

This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking as we run through this marathon of life, together.
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For this bonus episode, we are excited to spotlight The Fitness Protection Program's very own Chief Nutrition Officer, Dalia Kinsey, and her newly launched podcast Body Liberation For All: A Fitness Protection Production.  If you, like so many of us, have experienced rejection from the religious tradition of your youth, this conversation with Reverence Catherine will touch your heart. Rev. Catharine Clarenbach self-identifies as a white, fat, queer cis femme with physical disabilities and managed mental illness. All these identities inform her spiritual work and passion for intersectional justice. This episode we discuss Recovering from rejection from your religious community The difference between Fat Liberation and Body Positivity Sizeism in spiritual communities The importance of joy in liberation Resources https://www.patreon.com/daliakinsey https://thewayoftheriver.com/ https://body-liberation-community.mn.co/
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page and The Fitness Protection Program YouTube Channel simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast! This week, a very tired Coach MK lets it fly, telling you what she REALLY thinks about The Olympics, introduces the August workouts, and apologizes for not having the physical strength to demo the strength moves yet.   August Workouts: Maintain - 17:15 ReBuild - 19:13   MK's Deep Thought Of The Week  - 24:35 Coach MK tells a very personal story about letting others lead...to give you running motivation.   Links - Stress Management Tianna Bee Achilles International The Colorado Freedom Fund (CFF)   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, Coach MK answers questions about “Silly Toes” Warm-up, Fueling, and Knee Pain.   #WeeklyWins - 3:10 Runner Interrupted Build ReBuild Kristen Frazier’s daughter had a successful appendectomy and is home safe from the hospital Christine Lancaster did a virtual 5k with her kids.  She might have overdone it a little on the running but honored her child’s desired pace.  Her son was proud of what he accomplished so it was totally worth it. Kim LaChance has a lot of progress to be proud of!  She has gone from being winded walking up stairs 6 months ago to consistently doing all the runs in rebuild! Phyllis Caunt is increasing the amount of time she can jog continuously.  Even with the heat, she is up to 20-30 minutes continuous! Maintain   Daniel Faltyn did a 3:20 long run and covered 19.5 miles   Trisha Thorme has been getting her runs in with her kiddos as part of a virtual cross country family camp that her children’s middle school coach put on!     Questions - 10:20 Build - 11:05 I will be training for a half marathon next April and wondered if it would be better to repeat build or go into Maintain this Sept? What's the biggest difference in the two programs?   ReBuild - 17:34 Is there somewhere to find silly toes instructions? Good evening ladies. Recovery fueling question. I'm stretching things out and doing the Dedicated training plan...ok I stretched things out today, passed go, did not collect $200, and went to week 4 and did 19 in 3:20. 140-ish for 14 miles, 160 by the end.  As per your advice last week, I started going carb heavy on Tuesday. I was perfectly fueled, had great energy throughout, recovered pretty quickly. But now I'm on my couch 4 hours after the run and I'm eating everything I can my hands on. Blueberry protein shake? Gone before I put the straw in it. That leftover saag paneer from Wed? Yup, gone. That bag of Cheetos in the back of the closet? Same fate. Next Saturday’s run is just around the corner. Should I be thinking about a smarter recovery-fuel plan? I am struggling to keep my HR under 150 while running at a slower-than-usual pace these days. I think the reasons are multifactorial - I haven't been running as consistently this last 4 weeks (because, life), and while I have been walking a lot and keeping up with strength, there isn't anything like running to keep up that kind of fitness. And also, it is hot and humid, which seems to make my HR climb as well. So my question is, where should I aim to keep my HR for the warm-up and cool-down portions of the running workouts? and for the accelerators r brief sprints, my HR tends to climb to 160 or so, and then takes a minute or two to get back to low 150's or high 140's.... is this when I should be walking to get it back down faster?  thanks! I feel as though I need an HR training refresher! I have a sore left knee... 😔😔 It's achy and will ease up once I am warmed up. My shoes are in good shape. I'm thinking it's surrounding muscles that need strengthening. I did fall on this knee about 5 years ago. No real issue until now. The Knee is generally achy each day, doesn’t seem to better or worse based on runs back to back vs rest day in between.  It’s achy all over with some pain concentrated at the front.  Help! Please & thank you.   Maintain   Links - Wall Of Moms - Denver Velvet Bees Honey Butter   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, Coach MK and Chief Nutrition Officer, Dalia Kinsey discuss vacation, nutrition, gut health, and stress.  Coach MK answers questions about transitioning between Fitness Protection plans, general racing guidelines, and chafing.   #WeeklyWins - 54:19 Runner Interrupted My win for the week is having given myself permission to take things slowly. Last week my attorney began divorce proceedings on my behalf and I am hopeful of getting to keep the house (and refinancing in my name only) as my ex is showing no interest in it, nor ever really have wanted to live in it. Slowly...there is so much I would like to do to with the space, but I am not in a hurry. I don’t want to trade one set of stressors (my ex) for a new set (perfection, speedy changes, and renovations). I’m going to enjoy the extra time at home as my job can be done almost completely remotely, the extra time I get with my son, and the warmth of the sun… Build   Weekly win here! After battling high humidity here in the northeast for 3 weeks, We finally had a reprieve on Wednesday and I was able to jog for 30 minutes with no walk breaks and it felt great!   ReBuild Renee Thompson Hahn ran her First 5k in many many days. Super humid and hot too. She wore her FPP “Life is a marathon, please keep going” shirt and even though she wanted to stop at 2.5 miles, she chose to walk the last leg and keep her HR down. Tonight will also likely be a marathon of little to no sleep as she gets her 9mo old grandson overnight for the first time. It’s also his first night away from mom and dad - but- she’s been the only one to successfully get him to sleep at her house during the day —- sooo we shall see! Amanda K Blockinger Bailey Overslept accidentally so no run. But she took the boys to the beach for a day trip and it was sooooooooo lovely and soooooo needed by all of them. Unfortunately, she sunburned the tops of her feet, but not too bad as she was able to run the next day! Kristin Frazier didn’t run but had a telemedicine appointment with her psychiatrist over lunch. It's going to be a busy day, so she decided to sleep in a tiny bit and then start work early.  This week she’s proud of how much laughter there is in her house. Her husband and her girls are really all she ever wanted in life, and they have a solid foundation...and laugh a lot! Just now, that's more important than ever! Phyllis Caunt managed to jog for 20 minutes straight yesterday! It has been really hot here (for Colorado), so she decided to take it really slow and before she knew it, 20 minutes went by! She hasn’t run for that many minutes continuously since September. Maintain Francine Reynolds Scheller and her BRF got each other through what ended to be a 13.5 mile route. The start temp was 66 and HUMID. End temp was 76 with a feels like almost 90. It was horrible. Thankful for the stretches of shade when we had it. Helen Bermudez Foley  Did her long run AND successfully fixed her sewing machine. All it took was a glass of wine, two hours, a screwdriver, an impact driver, and a propane torch. Now she can finally make a bajillion things. But she thinks she likes fixing things more than sewing. Brenda Haskill is proud that despite a lot of challenges this week with hubby’s surgery and him falling in the shower at 3 am - she got decent sleep and nutrition was good. Working hard to make her health a priority. Kaitlin Henry Meisler ran when it was 84 degrees with 90% humidity at 7 in the morning, and her stride sandwich had her heart rate jumping into the 170s. She’s been consistently chugging along, but... it's rough. On the plus side, she finished an 8-week Barre program and is feeling strong. Nicole Wood is living her best life of being alone in her house for the first time since March! Her tween daughter is staying with her grandparents and her husband is out of town for work (obviously she doesn’t love that he is flying every two weeks), but she is taking this as a gift. It’s not all a win though since she ran over her ankle bringing the garbage in - swollen and bleeding - she’s glad she ran today so she can feel good about resting tomorrow. Jennifer Sutton is back after a week hiatus with a short stride sandwich. Yes, she chose to come back on the day with the shortest run of the week. No pain, no injuries, she just needed a break and now it's good to be back.  Nikkia Raedawn has never run on back to back days prior to FPP and now she doesn’t know the difference. Susan DiLeo decided to rage run today and let her heart rate fly a little (within reason). Doing this once a week has been key to maintaining (ha) her mental health lately. She’s continuing to work in more strength and mobility exercises a few times a week for the last few weeks, really happy about that! Also...she bought a mini-trampoline. 🤣🤣 Questions - 1:03:12 Build - 1:03:18 I love your quirky run names, but I can’t figure out, why is it called Bottleship?\ Is it ok to repeat a circuit when doing Bottleship? I went thru the workout and felt great, so I went through the circuit one more time before my cool down. I know you always say to listen to your body, but I just want to make sure I don’t push too hard!   ReBuild - 1:06:09 I've been following Lane 2 in Rebuild for 2-3 months now and running pain-free (which is amazing). How do I know if I am ready to try Maintain? And how do I stop freaking out about the idea of running for more than 2 hours ( which is the longest run I've ever done)? Thanks so much, Fiona About heart rate! When it says not above 140 and/or 150, should I be trying to stay in a certain range? Thanks!! ❤   Maintain - 1:11:07 Corrina Hall Terry  I have a race in August. (Half) I’ve been following training consistently for several months. How do you suggest I run it? Under 140 beats per min for the whole thing? Part of it? Or just run it? I’m a slow runner, so it’s not like I’m looking at under 2 hours (I wish!) or a PR. I know I’ll finish it. That’s not a concern. I want a suggestion as to what you have folks in Maintain normally do for a race. Thanks! Hope you are having a great summer! Hi there! Not so much a question just following up. Last month I asked about going longer. I've found the formula for me, take Thursday off, go light on Friday, carbs carbs carbs, water, water, water Friday night then out the door by 6 am Saturday. I've been able to break 3 hours no problem and keep my heart rate in check. I'm only extending these runs every 2-3 weeks. Though I recover by Monday usually, they do seem to take a toll physically so the following week, I stick to the program. Any other advice/thoughts? Hey Coach! I’m noticing it’s taking me more like 20-30 min or so into my run to actually warm-up. Is there a safe way to speed up the warm-up process or should I just follow my body’s lead on this?   General Heart Rate Group - 1:16:05 Looking into heart rate monitors. Thinking about wahoo ticker x. Does anyone have one or other suggestions? Need some help from the larger chested girls and/or those who also live in the humid hot south. Any suggestions (beyond body glide) for between boob (boob on boob) chafing? Running 5 days a week, and can't even wear a real bra as the result! (asking for a friend)   Links - Dalia Kinsey, CNO - links about gut health:  Probiotics and Prebiotics Sweeteners   Coach MK - General Racing Guidelines  Velvet Bees Honey Butter   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   In this bonus episode, Chief Nutrition Officer Dalia Kinsey and Coach Nikkia Young take over the stream in order to continue to give Coach MK some time for a much-needed family vacation!  They answer questions about warm-ups/cool-downs, and also discuss other topics like wearing masks and the Sarahan dust cloud.   Tools needed for stress management - counter damage https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlighting the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   Questions - 3:10 Build ReBuild - 3:10 How do we access the plans each month?  Do we buy them through training peaks or is included in our subscription? What are accelerators and what does the (20/40) mean when I see them in my plan? How do I keep track of all of the different intervals?  This is so confusing! When I do the warm-ups and cool-downs am I supposed to keep it under 140?  Like, stop and walk??   Maintain   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week Chief Nutrition Officer Dalia Kinsey, is taking over the stream in order to give Coach MK some time for a much needed family vacation!  We have questions about getting your body to warm, the friendliness of southern runners, as well as nutrition/hydration needs as the humidity starts to climb. What to do in lieu of asking someone if they are ok right now. The pressure to just say yes  The world is on fire  Tools needed for stress management - counter damage https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlight the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   #WeeklyWins - 10:55 Runner Interrupted Erin Harkness has found herself back in the runner interrupted crew with a broken foot but is proud of herself for focusing on what she can do, cycling and strength.  Build Barbara Puckett has been tenacious AF managing running and work as she returns to in-person work for the first time since March ReBuild Kristen Frazier was winning last week because she had a plan with her doctor to help her get her back on track and feeling better.  She is still winning this week because her plan is working and she is seeing great effects from her new medication. Karen Sutton’s 12-year-old daughter Danda did her first long run!  She is so proud of herself keeping going for an hour! She has been following rebuild for 2 weeks and is loving it! She has never been a sporty kid, is very worried about her size, and has little confidence in her physical ability  Which is a shame because today we covered 4.2 miles! When she finished she said she felt amazing!! This was a brilliant moment! So I let her wear my FPP T-shirt. And she wanted to wear it all day! Thank you Mary-Katherine Brooks Fleming from the bottom of my heart for the gift of physical confidence for my daughter. Stephanie Hornans daughter was accepted into a dance group that she had to audition for via zoom earlier in the pandemic! Leslie O’Berry has been made an amazing entry into the Rebuild group and is all ready to move to lane 2 after only being part of Rebuild for 2 weeks! Any Sczerbowicz is doing an amazing job of listening to her body and is rebuilding on her terms.  She is in no rush to hurry up and get back to where she was, she just wants to make sure she is healthy and fit. Amanda Bailey is getting back into the consistent running habit and ran 3 days in a row this week. Katie Hansen hasn’t been able to be too active in the Facebook group lately because of how much energy her job as a doctor has been taking,  but she reports that she has been able to keep running 3-4 days per week even with all the craziness. Maintain Nicole Uhl did a 2:15 LR today on the track. She comes to us from Galloway and has never run more than 5 min at any one given time.  She felt pretty good during her run so I was like, "let's see If I can make it around the track". She did and still felt good. So I thought "well maybe I can do a mile nonstop". AND SHE DID! She reports that it was slow but she kept her HR under 140 and felt amazing. She was so proud because she has NEVER run a mile nonstop. Nicole’s win gets better. She finishes out hour one with run/walk intervals, whatever felt good. Hour two she thought, "that mile felt pretty good, wonder how far I could go?" SHE RAN THE WHOLE SECOND HOUR! 60 minutes without stopping. She has never done that before and didn't think it was possible.  She has chronic fatigue from a slew of medical issues and thought she must tire easily and that's why she couldn't sustain a run for longer than a couple of minutes at a time. Well, she learned she WAS WRONG! And just hadn't been slow enough to be considered easy effort. She is so freaking excited to see what I can do now. Thank you! Corina Terry has been having some less than stellar sleep lately but is still managing to get her runs in.  Way to be tenacious AF! Trisha Thorme’s family is excited to be starting a new tradition of summer movie clubs at their house Questions - 19:51 Build ReBuild Maintain - 19:51 Hello, it’s beginning to get very hot and humid where I live.  Can you talk about fueling in the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Are there signs to look for that I may be drinking too little vs just having a crappy run? Hi Coach, I’m feeling very sluggish on my runs and needing to walk a lot.  Summers here so it’s hot and humid and my guess is they are related.   Is there anything I can do food/drink wise to help perform my best in these conditions. I don’t feel like I’m acclimating as well as I usually do to the summer heat.  Is there anything I can do to help me feel better. I feel constantly thirsty and dehydrated, but I pass the pee test so I know I’m drinking enough (also for reference, I’m not diabetic and have had my sugar checked - no issue there) is there anything that would help me to feel more hydrated. Hey Coach! I’m noticing it’s taking me more like 20-30 min or so into my run to actually warm-up. Is there a safe way to speed up the warm-up process or should I just follow my body’s lead on this? Less of a question but more of a since you have this platform...can we talk about communication on the trail? Here's the deal, I'm an almost ex-New Yorker moving to the South. In New York, we just go about our business. However, in light of what's going on in the world, or perhaps bc this is a new area for me, everyone is getting a hello on the trail. It may be verbal, some times it's the sign language love sign, sometimes the peace sign, sometimes its the 2 fingers "Keep the rubber side down" (as I fatigue that is my order as it gets easier ha.) Again maybe just the hardened New Yorker in me but I've seen a lot of smiles from people when doing this. Can we make this a thing? Hi MK, I am so grateful for your plans right now. As you know my 12-year-old daughter completed her first long run yesterday. She managed over 4 miles and still is keen to go again next week. Following the rebuild plan lane, 1 has been amazing for her in a way that couch 2 5k wasn’t. Your plans don’t make her nervous about achieving the next level. I am so proud. I am hoping you will give her a podcast shout out. She has heard your podcasts for maybe 1/3 of her life whilst I have been chopping veg and making dinner. She knows your voice. I am sure it would mean the world to her to hear you say how well she is doing  Thank you so much. Her name is Danda   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about low hemoglobins, comfortable running attire, and & the physiological reason for doing strides. #WeeklyWins 6:10 Runner Interrupted Coach Amy has got her running mojo back and is rebuilding her running habit! Megan Ruyuke bought herself a membership at a SUP/kayak place and has gone every damn weekend. Build Pat Humes managed to her run in early and made 55 min with 6 accelerators. Patricia Luna went for a run on her rest day because she wanted to not because she had to! ReBuild Kristen Frazier had a great appointment with her doctor and had a solid plan to help her feel better. Maintain Karen Sutton is still running 5 times a week even though things have been really challenging. She started couch to 5k to support her 12 year old who was having her own struggles with the situation. But after week 6 the continuous 20 minutes running was too tough for her so they moved over to rebuild which she finds more fun on Monday Wednesday and Friday. On Tuesday and Saturday, Karen is doing Maintain as written Alone. On Saturday she did 9 miles and really enjoyed it. It was her longest run since February. She says thank you for the tether to the tribe. I have not posted in the group much but I felt happy knowing you are all there. #coachedandloved. Corina Terry celebrated her 50th birthday this week, she is also doing a great job moving runs around to make the plan work for her. Helen Foley has had a major mental shift.  Instead of waking up thinking “I can’t believe I have to run again” she wakes up and thinks “why wouldn’t I run today?  It’ll be fun” Nichole Ule has found her shuffle!! And did a 2 hour long run on the treadmill. Cara Gerard is Going to take her PTO!!   Questions - 13:47 Build - 13:47 Hi coach MK! I thought I was more tired than usual due to the stress of the pandemic, but it turns out my hemoglobin is low. I switched a few months ago to a mostly vegetarian diet and this might have something to do with it. I had noticed my runs seemed to be getting harder rather than easier and required more walking, or occasionally skipping altogether. Do you have any ideas or thoughts on how to keep improving my running habit while I sort all this out? ReBuild - 16:20 I may be your lamest client ever, but what I crave is boringness. A plan where I literally don’t have to think about what I’m doing because it’s nearly the same every day. How can I modify so the workouts and strength so it’s more repetition and less thinking? Signed, Task Initiation Challenged. I’ve been feeling pretty crappy lately and I’m certain it’s a combination of stress, not sleeping well, and eating choices that have lots of room for improvement.  I’m slowly working on all of those things, but I’ve noticed I’ve gotten in a vicious cycle of not feeling well thereby skipping my run which makes me feel worse.  Any suggestions on breaking the cycle. I can’t find running attire that I like how they fit, feel comfortable, and look good.  Have you ever thought about designing a line of running gear that fits real people (I.e not overweight, but not super toned athlete’s body)??  I know you have a lot on your plate but I enjoy running a lot more if there were clothes that fit well and I wasn’t constantly tugging on!  For reference, I’ve tried all the major brands and some lady specific ones and nothing seems to fit quite right  During my Avocado Toast run, I could feel my calves aching as I ran up hills. I thought this meant I was not using my glutes appropriately, so I started concentrating on that. But then, it felt like I was sashaying side to side too much. Maybe it's my big "glutes", or maybe I'm not running properly. I came home and foam rolled, front and back of legs, but still feeling a little sore a day later. Any correction tips?   Maintain - 29:20 Hi! Can you explain the physiologic reason for the strides during an otherwise easy effort run or long run? Is it ever ok to just not do them and keeping it all easy, or are there disadvantages to that? What's the easiest way to access the rebuild strength when I'm in maintain (I want to do both) without having two training plans in training peaks? Okay MK, I've been locked up like a tiger in a cage. Not so much a Carol Baskin tiger, more like a Daniel tiger. But still. So I want to start increasing my long runs on Saturday. I feel like I want to do a three to three and a half-hour run. Any specific modifications I should make to the plan? For example, should I take Thursday off? Should I back off 10% on all the runs that week? Thanks.   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
You’ve probably heard it said that “running is therapy.” Though we push back HARD against that idea, therapy is our therapy and nothing else comes close, we can see where this comes from.  We see our running buddies every Saturday, more frequently than we see anyone else. My running buddies know a LOT about me, yet most of them have never met my colleagues, my coworkers, my spouse or my friends outside the running community. They exist totally separately. I tell you that to tell you THIS: conversations can get DEEP on long runs. The lack of connection to the rest of our lives means we can be more ourselves, speak more freely, talk more candidly. This is why a long run can be a safe place to ask dangerous questions. What is said on a run, stays on a run...so we thought it would be fun to host some of these free, TMI conversations on the podcast, covering topics as well as details that wouldn’t be appropriate to share anywhere else.   Current events have been rather dramatic, and for many people, surprising. That fact alone is harmful, racism isn’t new, neither is police brutality- my dad has been specializing in this area of law since 1973. You don’t make friends doing this work, suing cops...I’ve never been able to call the police. They wouldn’t come to our house. We chose this….most people don’t. Specifically, communities of color didn’t choose this.  For everyone else, we’ve been raised to believe that the police keep us safe. Our worst experience may have been a cop who bullied us at a traffic stop or incompetence in investigating a burglary, which underscores our privilege: it wasn’t a problem, because it wasn’t OUR problem. We as a nation are finally coming to understand that we have a very big problem indeed and aren’t sure what the best next step looks like. In the second installment of this series, we are bringing in three FPP employees, who happen to be Black, to answer all of the questions we have about what to do right now. Nikkia Young is the Coach of our Build Program Lovey Roundtree-Oliff is the Coach of our ReBuild Program Dalia Kinsey is our Chief Nutrition Officer   For a deeper look into these issues, please subscribe to The Pod Caste, hosted by Coach Lovey, and check out Dalia’s recent anti-bias training. 
Intro You’ve probably heard it said that “running is therapy.” Though we push back HARD against that idea, therapy is our therapy and nothing else comes close, we can see where this comes from.  We see our running buddies every Saturday and rarely socialize in between. Most of my running friends have never met my colleagues, my coworkers, my spouse or my friends outside the running community. They exist totally separately. I tell you that to tell you THIS:  conversations can get DEEP on long runs. The lack of connection to the rest of our lives means we can be more ourselves, speak more freely, talk more openly. It is a safe place to ask dangerous questions. What is said on a run, stays on a run...so we thought it would be fun to host some of these free, TMI conversations on the podcast, covering topics as well as details that wouldn’t be appropriate to share anywhere else. We are kicking off this series with one of our Sponsored Athletes, who also happens to be my running buddy, Kade, who is 9 months into his gender transition. It won’t take long to see why we’re friends- we are both loud, proud, and outspoken AF. When Kade posted about his new appendage arriving in the mail, my clients had QUESTIONS. Then, I realized I had questions, too; we hadn’t run together in awhile so we hadn’t yet a direct conversation about his transition. Kade, amazingly, agreed to have that conversation on our podcast. Come on now, you KNOW you’re curious! Get ready to be a fly on the wall for this amazing conversation where we learn everything I’ve ever wanted to know about Kade’s transition, questions I would only ever ask him on a run; which frankly is the only time and place for my totally ignorant and taboo questions, like, “do you ACTUALLY have a D^ck in a box?” and “is it like...a neuticle?”   Note: We want to be exceptionally clear: the purpose of this podcast isn’t shock value, but there will be a lot of talk about anatomy. We are not exploiting Kade to expand our audience, we are trying to draw our audience closer to one of our Sponsored Athletes.  All of the questions have been filtered by the team, and I’m proud to say nothing really needed to be edited, softened or changed. We have a really amazing community, and I’m proud that Kade is a part of it.  Questions from MK OH MY GOD YOU ARE GONNA HAVE A PEE PIPE! So, it’s hard to know where to start- because I still fumble when I try to talk about us in the past tense! Like, “you aren’t dead, but you’re kinda like Voldemort! I can’t say your old name!  When I slip, and we both know I do, does it hurt your feelings or make you not want to talk to me? So, is it like “deadnaming”? Can you give us a brief rundown on you, then tell us how would you describe yourself at the time we met? You’re the most confident human either of us have known, so this didn’t make sense to us, it really surprised us. To be clear: we love you and support you 100%, we just didn’t see this coming. Was it just us? Have others been surprised, or admitted they were surprised? Tell us a bit about your gender journey (is that how we describe it?) Because when we met, you struck me as SO sure of yourself. I realize the parts of you that I LOVE won’t be affected by the transition, how do you feel about the parts that ARE changing? Looking back, its hard to think that wasn’t 100% you, so how are you more you, now? So, once you realized it was time to transition, what does that look like? Is there an infographic, is it case by case? How did you decide where to start and what to do? Which surgeries do you NOT want to do and why? Which surgeries are the most important and why? Your transition has prompted some DEEP conversations with my therapist! I generally speaking don’t feel safe around white men! It took FOREVER to get there with my husband. I’m still working out how your pee-pipe will change our relationship….how do you think it will change us? How is it changing your other female friendships?  How is it changing your male friendships? What is your best day ever, has it come yet or when will it be? How can I, as your friend, I as the founder of a media company with a platform, and everyone listening, support you as well as the community? Questions from FPP Clients Did MK pressure you into this? Why did you say yes, did you feel like you could say no? How has FPP made you feel #coachedandloved? Has running helped through your transition? You post a LOT about your t-shots. How do those feel, and what’s the recovery like? (separate, similar question): my son has type1 diabetes and has to give himself injections, is this anything like that? Are you injecting into your muscles or do you have to find a vein and change location each time? can Kade recall any reactions to his transition that were well-intended, but hurt his feelings? Or can good intentions make up for a stumble? Kade we greatly appreciate your openness about your experiences.  It seems like people have a wide range of comfort levels with what they are willing to discuss.  How is the best way to determine what’s appropriate to talk about with people in our social circle who may be transitioning. I cannot wait to hear more from Kade! I think it's so important to hear other perspectives. My question is what are the phases of transition and what happens during each phase. I'm hoping to better understand the journey and the struggles at each phase (I'm assuming each phase has a different struggle but could be wrong!) And what I could do to help support someone who is struggling! Thank you Kade for being so open and honest for us A lot of emphasis is put in the media on labels and pronouns.  When we meet someone who we aren’t sure whether they are a male or female how is the best way to handle this respectfully if we are in a situation where typically a label or pronoun would be used. What’s the difference between gender fluid, gender non conforming, and transgendered?? How is this different from being a male or female who prefers things that might not be typical in the cultural archetype (I.e tomboy or boy who dances or does flag team?) How does Kade identify his sexuality currently and did this change when he began to transition. How does dating work as person who is transgendered.  Do you tell potential dates that you are transgendered before you have a date, on the first date, etc? Kade said his appendage came in the mail (I.e prosthetic penis), will it work??  I mentioned this upcoming podcast to my neighbors because to them there is nothing off limits in any conversation and I thought they would have some good questions...and they did! I know Kade is having his top surgery, but they were interested in learning more about bottom surgery if Kade can give more information on it.  Are you sure you want a penis as a runner?? I mean there jock rot and ball chafe, wearing cups, why would you want that mess? Given that you can’t change the underlying chromosomes that caused you to be born with female anatomy, do you think changing the outward appearance of your anatomy will clear your gender discomfort or do you think you will have feeling of discomfort even though you are living as a male? There seems to be some debate about whether health insurance should cover transition surgeries as a necessary medical procedure or if it is self covered as a cosmetic procedure.  Are your surgeries covered and could you speak to why or why not they should be covered.   Follow up - from my reading some people say that the procedures should be covered because the surgery will treat the extreme psychological discomfort that having the opposite sex parts causes to a person who is transgendered has.  How is this discomfort different or more valid that the extreme discomfort caused by a biological woman who wants breast implants because her AAA breast’s cause her to feel not like a woman or someone who has extreme discomfort of because of other body features, birth marks, etc? Does Kade have any advice for parents raising children in our very gendered society? 100% of the proceeds from our Pride line will benefit Project Semicolon, the organization that supported our Sponsored Athlete Kade Schuldt.   
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast! This week, we take questions about transitioning into summer running as well as transitioning back to work.    #WeeklyWins - 6:48   Runner Interrupted Char Gore is still feeling well enough to get her shuffle on!   Build Coach Nikkia celebrated her birthday this week!! Sharla Manglass also celebrated her birthday and got in a birthday run with fellow build teammate Barbara Puckett ReBuild Christine Lancaster has her highest mileage week since her injury Amy Sczerbowicz has been running consistently and feeling good! Jennifer Sutton is making the move to maintain.  After trying out the runs for a couple of weeks she feels ready to make the switch.  We are excited for her, but will miss her in rebuild! Kristen Frazier broke out her spinning wheel this week!  She is a woman of many talents.   Maintain Elyn Macek was excited to get a chance to sing with her favorite quartet at church for the first time since March.   Amy Loukous has a great 10 mile run with BRF’s and got a great breakfast as a finish Trisha Thorne has discovered that throwing in pickups make an amazing way to social distances when needed on the run. Nicole Uhl has run more miles this week than any other week that didnt include a race AND she doesn’t  hate herself physically or mentally. She has found her running family here and is grateful to be here! She notes “ who knew you didnt have to go hard all the time to feel accomplished” Carissa Hatlig finished her quarantine 26.2!!! Erin Nason did a 5k time trial for fun on the track and beat her EAT predicted time by 35 seconds even though it was way hotter now than when she did her EAT.  Also her sister joined rebuild!! Lisa Anderson celebrated her birthday this week with a birthday run with her husband and daughter. Daniel Faltyn moved his run to the morning and was able to keep his heart rate exactly where he needed too.   Questions - 14:48   Build - 14:48 What does it mean to be a sponsored athlete? How do you become one? I’m struggling with transitioning back to work now that my state is opening back up.  Any sage thoughts or encouraging ideas?   ReBuild - 24:34 Can you talk about VO2 max.  My watch calculates it and I was excited about seeing it go up as I’ve been rebuilding consistently, but it’s suddenly dropped like a rock.  Any ideas what happened? I don’t seem to be adapting to the heat as well as I do normally.  Do you have any suggestions on how to help speed the adaptations along?   Maintain - 29:00 Evening MK. Can you touch on fueling in the context of the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Any signs to look for that I may be drinking too little vs just having a crappy run? The following worked for me on Sats long run: 30 mins prior 16oz caffeine water, during the run had a total of 8oz of gatorade starting 45 mins in, finishing it all up by 100 mins in. Seemed to work for me. Could I do anything better? Evening MK. Can you touch on stretching/warm up/cool down? In the context of Sats long run, what would be a reasonable stretching/warm up routine duration before and after? Is it more important to stretch before or after or are both important. Thanx in advance. Hi MK, I’ve been running regularly since August, it something happened in the past two weeks and my running care to a screaching halt. I’ve been mixing your maintain work outs with peloton app treadmill runs and hit my highest monthly mileage in April. I’ve felt great from a running stand point. Until about two weeks ago. All of a sudden, I just didn’t want to go anymore. Running and meditation are my stress relievers and it certainly has been a stress relief during these hard months. I am so tired. I have t slept well since Jan. I’ve tried melatonin, L-theonine and Magnesium, but still struggle to sleep. I’m sure this is part of it. But now my HR is high during the day, just walking around the house. This morning while I was cooking my HR was 97! My resting HR for reference is low 50s, sometimes ever high 40s. My 140 pace is about 11min/mi. But now it’s waaaay up. Any idea what’s going on? I feel like I’ve been running on adrenaline for months and now have a big crash. But would this cause my HR to be elevated like this? I am hydrated. Any tips to recover from this and find my groove again would be much appreciated. Also, for sleeping, I’ve controlled all of the variable I can, even when I have a perfect sleep set up, I will fall asleep easily, but wake up just a few hours later and then struggle to fall back asleep. Are there any slow burn classes going on this year? 1) I am currently going on the assumption that 3DATF is likely not to happen in October; however, if it is and we have recently completed the 100 mi training cycle, what should the plan be to ramp back up for 3DATF 48hr event?  2) If 3DATF is not going to happen, I still have a code (buried somewhere in email) for Slow Burn from last year's fund raiser. Is there a plan for Slow Burn to run sometime this fall? It seems like a great alternative to Ultra training. After 3 months of working from home in quarantine I’m finding that I don’t like how I look in my clothes and I’m feeling kinda sluggish. I’d like to loose some weight so my clothes fit again do you have any tips of better ways to loose weight. Normally I would do some sort of 30 day super healthy restrictive thing, but from listening to you and Dalia is seems like that may not be the best option. What do you do when you’ve wanted to loose the last few pounds of baby weight?   General Heart Rate Group - 47:12 Is there a way to purchase a monthly plan on Training Peaks without subscribing to Fitness Protection?   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
How to Be An Antiracist

How to Be An Antiracist

2020-06-0801:21:35

On June 2nd the internet celebrated blackout day, a social media promoted event focused on posting content from people of color and creating features centered on people of color. Sometimes it just doesn't seem appropriate for the show to just go on as though everything is normal when things are absolutely not normal. #blackout #theshowmustpause  Tuesday was a day promoted by activists to mourn the death of George Floyd and demand policy change to put a stop to state sanctioned murders of BIPOC. Though systemic racism has been an issue in this country since its inception, this is still news to a lot of Americans.  People who have been tacitly benefiting from systemic racism don't often notice that it exists.  On 6/2 we invited Fitness Protection’s Chief Nutrition Officer and black American, Dalia Kinsey to discuss her experience of living in a world that constantly demonstrates what it thinks of black skin while being surrounded by white Americans that claim to be color-blind. People flinch when they hear the term white privilege, because there is a misconception that white privilege implies that white people don't have any problems. Obviously that isn't true.  The entire country has major problems right now. We have economic problems. We have pandemic problems. But if you're Black and American you don't get to just have those problems. Black Americans are coping with that shared national stress plus the stress of systemic racism, including everything from daily microaggressions, unequal access to healthcare regardless of income levels, to fearing attack from police officers.   Being a witness to state-sanctioned violence against people of color while being told that we live in a post-racial society and constantly being shown by the media and in daily interactions that people elevate white as the default is the draining emotional place that black people existed in prior to current events.  Now a lot of well-meaning white people are just accepting the memo that racism exists in the United States. The tendency to suppress black voices and to not believe BIPOC when they report incidences of racism made it difficult for many white Americans to accept the memo prior to now.  Now that acts of blatant racism can be recorded and shared online, white Americans are slowly starting to face the reality that black Americans have been living with for hundred of years. As an anti-racist and an accomplice to the black liberation movement this wasn't news to Coach MK. As a person that has been black since 1981 this was not news to Dalia.  Fighting systemic racism is a marathon not a sprint. We didn't get here in a day.  Things may look bleak right now but progress is being made. In this conversation we look at what it takes to be brave enough to take an honest look at yourself and purge bias and white supremacy from your consciousness. It's an ongoing process since white supremacy is literally in the air that we breathe.  Attacking other white people who are trying to do the right thing but perhaps stumbling, doing it awkwardly and maybe coming off as insincere is not productive. Becoming an anti-racist is a process. The goal is progress not perfection. It's okay to make mistakes. We just have to keep picking ourselves up and trying to be better. Today we discuss dealing with compound levels of stress, feelings of isolation related to living in a racist environment, the overlap between the experience of sexism and racism, learning how to have difficult conversations, understanding how truly pervasive white supremacy is, actively trying to dismantle systems of oppression vs virtue signaling and performing wokeness. Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches! Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection  Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast! This week, we take questions about . . .    #WeeklyWins - 3:50 Runner Interrupted    Char Gore was finally able to start back at the acupuncturist, which really helped my chemo-induced neuropathy and allowed her to get in a nice shuffle yesterday!   My win for the week is having given myself permission to take things slowly. Last week my attorney began divorce proceedings on my behalf and I am hopeful of getting to keep the house (and refinancing in my name only) as my ex is showing no interest in it, nor ever really having wanted to live in it. The slowly...there is so much I would like to do to the space, but I am not in a hurry. I don’t want to trade one set of stressors (my ex) for a new set (perfection, speedy changes and renovations). I’m going to enjoy the extra time at home as my job can be done almost completely remotely, the extra time I get with my son and the warmth of the sun... Build       ReBuild Kristen Frazier had a great appointment with her doctor who is happy with her progress. Brenda Haskill has been working hard to manage her stress this week and got in a good visit with her son. Laura Kelly has a breakthrough and realized her pace doesn’t matter she is getting what she needs despite her pace! Jennifer Sutton is seeing the fruits of her rebuild labor and is able to flirt with the runs in maintain. Maintain Sara Seeburg had a great long run with her BRF’s and got some much needed time for her mental/physical health Nicole Uhl got out on her run even though she didn’t feel like it and was glad she did! Erin Harkness did a 4 day backpacking trip this weekend and she was happy that all the running and strength she has been doing was paying off because she carried her toddler and their gear up and down multiple mountains and her legs still felt good at the end! Susan DiLeo’s oldest son finally left the nest! Corina Terry has been all in with the strength this week.  She is feeling the effects (sore) but is excited about progress.  Questions - 10:30 ReBuild - 10:30 Hi, do you have any suggestions for spinal decompression?  I might have carried a load on my back that was quite a bit heavier than I was used to and now my spine feels stuck and I feel shorted, oops and suggestions to help?  Maintain - 12:00 Do you think fall races will happen this year considering covid pandemic? Thank you for doing what you're doing regarding the protests We see it  Nichole Since many of us are running at slower EE paces during the hot, humid months, should we also adjust our 10k pace when we’re doing the workouts in Maintain? Does it matter? Heart Rate question. I've noticed that if I motivate myself and do the prescribed runs at 5:30AM to 6:30AM I can easily control my heart rate relative to pace. However, if I wait until 10AM or later, all bets are off. Some days if I run at noon, I'm practically walking and my Garmin is reading 160. I could read recitate Atlas Shrugged in a steady voice. Is there some physiological difference in running when one first wakes up? Thank you! Hi! I have been paying attention to my feet more lately and focusing on mobility and practicing silly toes (yay!). I noticed I can spread my toes fully on left foot w flexion but not all on my right foot. Is this due a particular issue and is there anything I can do to make it better? No pain. I have chronic low back issues but otherwise have no pain, no injuries, etc. I have noticed when I foam roll my weight shin it's super tender and not so bad on the left if that helps.   Thanks!  Nichole Any advice for those w issues w low back pain? Anything with the foam roller that might help? This is an ongoing issue for me, not caused by running but sometimes affects my running. Build 28:35 I completed my first Island Paradise run this week. How high should you let your heart rate get? Is it okay to walk during the jog intervals if you need more recovery? My max hr got up to 171 near the end and I found i needed to walk more to catch my breath 😬 could explain the TSS in training peaks I read about it but not sure I understand completely. Thanks! My pace seems to consistently be faster on my long runs than my short runs (easy 30/cake walk), sometimes faster by more than a minute on the mile). Does this make sense? (Don't worry, I've been using my heart rate to run, so this question is more for curiosity) When I do silly toes, I dont really feel any different after. How do I know if I am doing right, and how do I know I am sufficiently warmed up to run?   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
#AskAway 5/31/20  Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about . . .    #WeeklyWins - 6:33 Runner Interrupted Build Robin Monique has had a good month of running and is enjoying the structure of the plan. Pat Humes is feeling awesome for getting back into running. ReBuild Kristen Frazier has been doing some good work with her therapist lately that is carrying over into her life outside of the therapy session. Christine Lancaster is finding moments throughout her day to add in strength - like when she is supervising the kids virtual school.  Maintain Trisha Thome - did a bit over three easy miles this morning, first time she has run two days in a row since May 12, and felt mostly fine.  She is happy that the changes she made to her home office set-up, walking shoes, and listening to her body are bearing good running fruit. Carissa Hatling is making a commitment to herself to foam roll every day! Karen Schulter is recovering well enough from her Yeti Challenge to add some strides into her runs at the beginning of the week. Emily Sorensen ran before work (something she doesn’t do often) and felt proud of herself for getting her run done early   Questions - 11:16 ReBuild - 13:57 Is easy pace the same as keeping HR <140? I signed up for Rebuild this week. My question is somewhat of a 2 parter. I compared Rebuild to the Maintain plans and it appears I fall more into lane 2 week 4 of Rebuild and week one of Maintain with the exception of long runs. I have not done a long run over 60 min in about a month. When I say run, I mean I use run/walk intervals. Is this ok or is the point to get to runs being continuous while also maintaining an HR <140? Meaning, should I stay in rebuild until my runs are continuous while maintaining a goal HR or can I progress while doing run/walk intervals? Or can I fit in with Maintain? Part 2 of my question is about a marathon I have scheduled in Oct. It is a rescheduled marathon that was supposed to happen in May, but was cancelled. Prior to cancellation, I was built up to 19 mile run/walk and after I was informed it was cancelled, I decided to run/walk the 26.2 miles on the treadmill since I did the training. So I know I have the endurance to perform the distance but is there a way to work on the above goals while also being able to prep for this marathon? I want to do it because I committed to it. I may never race again because I am learning racing is not the point, but I do want to do this one. But if the point is to run continuously. I don't think I can get there. Thank you in advance and thank you for this platform and welcoming environment! I hope these come across as anonymous because this is my third and fourth question but I am so dang excited because I started this week and did a 90 min run with HR <140 and it felt amazing! I had to walk a lot but my body never felt trashed like I couldn't go on (or didn't want to and wishing it was over). The breathe in 4 steps and breathe out 4 steps really helped me gauge my effort and I was shocked how slow I had to go! But I'm all for that if I can feel so good DURING the workout! Thank you for that tip. If my HR ever goes above 140 during an easy run, is the whole workout ruined? Sometimes mine would go over 140 but never went above 155. And once I made pace adjustments it fell right back down to 120s.  ONE more question! Please don't hate me. Are the marathon ramp up plans long runs based on mileage or time? How do you approach a runner who is looking at a 7 hour finish time in regards to long runs?   Thank you so much! I am so happy to be here! Maintain - 33:51 Hi Coach!  I’m struggling with what I believe is the dreaded plantar fasciitis for the past few weeks.  I’m having a lot of pain in the bottom of my heel, especially when barefoot.  I’ve been doing all the things you suggest in terms of rolling, scraping, stretching and it does seem to provide some short term relief, but I’ve got a ways to go before this is over.  My question is 3 fold: 1 - it doesn't hurt to run and the pain doesn’t seem any better or worse after my runs, is there any reason you can think of that I should stop running? 2 - is there anything else I can do aside from the things you have already suggested that could help heal this or should I just keep keeping on.   3 - this has been going on for several weeks without much improvement, what clues could I look for to suggest there might be something more than plantar fasciitis and I need to see my doctor or PT. Hello Coach! In the last several months I have been unpacking my own white privilege. I am curious if you (or anyone with the FPP) have resources or suggestions of how to talk to children about these topics regarding racial injustice. I live in the twin cities and my 6 yo is asking a lot of great questions. Thank you for providing a space to ask these questions and have these conversations! This isn’t really about Maintain, so no hard feelings if you’d prefer not to answer! I’m wondering if you have any advice for helping older kids stay active. We’ve managed for the past couple months with some active days and some lazy ones. But the longer we go without team sports, summer camps, riding a bike to your friend’s house, etc., the harder it is to get my daughter motivated to do anything other than stare at a screen. My almost-13-year-old likes bouldering and swim team, which won’t be an option for a while. She’s too much a teen to workout with mom. And she hasn’t found anything active she wants to do solo. I feel like I’ve used up about 90% of my ideas, so I’m asking the coach. :) Build - 54:06 When I do silly toes, I don't really feel any different after. How do I know if I am doing right, and how do I know I am sufficiently warmed up to run?   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!  Coach MK Fleming is the founder of Fitness Protection, LLC.
  Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about ballet, knee tracking, and humidity.     Pride Gear is HERE!!!!! Donate to Cavilyn and get a 1:1 chat with Coach MK! TWO generous folks are matching donations!     #WeeklyWins -9:26    Runner Interrupted Amy Trujillo bought herself a new car!!   Build Barbara runs at a local nature center so has been enjoying seeing lots of wildlife on her runs. This week she got to see a turtle. Pat Kokolus Humes had her best run day in a long time. She went 3.2 miles on her run and got to enjoy and iced coffee treat afterwards. Bea Witzel mommed like a boss. She wasn’t able to get any alone time to run so she got her time in walking with her little one strapped to her back ReBuild Brenda Haskills husband was finally able to have an important medical procedure that can help reduce his pain levels!! Procedure was a success and he is improving. Maintain Happy Birthday Cavilyn!! Cavilyn is raising money to support girls on the run. She is a girl’s on the run coach and has seen this organization have a strong positive impact on her daughter. Karen Schulter completed the Yeti Challenge by finishing 31.2 miles in 24 hours!! She didn’t ever think she would go more than 26.2 and has been excited to tell people who ask how she trained for it that she didn’t train the maintained.   Questions - 15:20   ReBuild -  I’ve started taking online ballet lessons for the first time since taking lessons for a few years as a child. I’m noticing a huge improvement in my glute activation and reduction in my overall pain levels in my back and hips!! Is there anything I need to be cognizant of when doing this to make I don’t cause any negative impacts on my running? Hi Coach, I’ve been noticing that I have difficultly with getting my knees to track straight over my toes when I squat. Is there anything I can to help this? If I’m coming from maintain are there any adaptations I need to make to the rebuild plan for pregnancy? Hello! I’m noticing as I extend my longer run (over an hour or so) that my mid/upper back (around my ribs)and shoulders are fatiguing as I go longer and then everything kinda starts falling apart. Will this get better with time as I get more used to longer times or do I need to do some kind of specific strength to improve it? Maintain My body has only been wanting to do avacado toast lately. What am I sacrificing by not doing the harder efforts? Would I still be able to run a marathon in 10 weeks as long as I don’t have a time goal? I’ve been struggling with motivation to get out on my run. I look forward to my runs, once I’m running i really enjoy it so I don’t know what give. Any thoughts or suggestions to make the process of starting less awful? How do I keep my heart rate down in this awful humidity? It’s like 80-90% here. Build Is it okay to run on an empty stomach? How soon after a run do we meet to eat? Can the time of day that you run affect your heart rate readings? If I do silly toes and warm ups at home, then drive 15 minutes to a park for my run, is my warm up not as effective?     Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!    
The Only Thing that Matters

The Only Thing that Matters

2020-05-1701:31:45

Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about long runs, foam rolling, and the value of walking. Intro My hook is that "we are never talking about the running." And at my level, recreational running, we aren't. We are talking about identity amidst the pressures of Diet Culture and Hustle Culture, trying to claim space for ourselves in a sport that is also a hobby that is also a common attempt to rewrite a personal narrative. Most recreational runners I work with were not competitive athletes. Many don't think they look like runners despite logging 30+ miles each week. Most took up running later in life, after breakups or divorces or kids or transitions that can only be run through. My client base ranges from 19-86 with a mean of 51.   #WeeklyWins - 11:25   Runner Interrupted Carrie Senigen is graduating!! Associates in engineering technology. Jennifer Wolf has discovered that she really likes working from home.   Build Patricia Luna is happy to be seeing some improvements in both her pace and how she feels on the run. Robin Monique finished her very first avocado toast.  Huge with because she never thought she could go for 60 minutes. Jessica McMeyes has been focusing on keeping her heart rate down during her runs.  She is loving the fact that she feels good and not sick exhausted after her runs. Kristen Levithan is rocking the guided diy approach she is truly customizing the program and making it work for her where she is in her fitness and life. ReBuild Christine Lancaster ran a virtual 5k and felt great at a faster than average pace Renee Hahn ran a virtual 19.1 Stephanie Horman ran her fastest mile since joining fitness protection Any Scerbowicz had her first continuous run in months and got a full mile of running in. Amanda Blockinger Bailey did a great job listening to her body during her long run and honored what is was telling her rather than pushing through and risking injury Maintain Happy Birthday Susan.  Susan is running 51 miles for her 51st birthday.  She is also using her run to raise money for a reproductive health organization called all options.  Francine Scheller ran her 50 mile run and finished in under 12 hours. Jo Ambrosi nailed her 10k race!  She came in under her goal time and made negative splits. Nicole Wood YOLOed the NYRR Brooklyn half marathon and felt good enough to take a smiling picture at the end.  Carissa Hatlig completed a 4 hour run it was hard and she felt like quitting but she stuck with it and finished her run. Sarah Seeburg completes a 5k with her kiddos, and they admitted to having fun Questions    ReBuild - 26:57 Just starting back after an entire year away from running. In the last few months, I’ve become very dependent on Pilates, and love it. Right now, I’m doing online classes, 4 days a week. Doing your work in the morning, then pilates in the evening. Can I continue this schedule? I’m going easy in ReBuild, which means very very slow. Working on getting used to time on my feet. Starting to notice there are some pretty high heart rate caps for an old lady like me. I certainly don’t mind them because it allows me to run longer, but should I cap myself lower? I’m now 67. After a few weeks of this, I can run about 5 minutes without stopping to walk. That’s much better than what I was doing before! I'm trying to catch up by listening to ask the coach, and I just found the videos on the ReBuild facebook page! Yay! That answers a bunch of my questions. But, I listened to one a few minutes ago from March about a coach leaving. Did I screw up by emailing her the other day about problems? She was very helpful! Can you show me examples of the Tuesday strength: B stair calf raises, toe fall band walks, and B calf jumps. Are we doing the strength workouts twice through, or just once? Maintain - 36:40 I’d like to have the option to add runs on Thursday and Sunday in addition to the regularly scheduled runs. Should I use a lower heart rate cap on those days i.e 120 or 130 to make sure I’m not overdoing with 7 days per week? Hello Coach! Today's question is "Numb Toes". When I used to live in the tropics my toes would go numb when I ran. I moved to a wider toe box shoe and as I got into better shape and started running more miles in the problem mostly stopped. Living in the UK, I haven't seen this problem since, but recently I have started noticing it again. I am running in a new iteration of the shoe which may have a tighter toe, I also think it may be due to to heat as we have had a few warm days. But, I really wonder, could it be due to extra weight that has been gained in lockdown, or a change in diet, like maybe too much or not enough salt, or could it be to less training as I am basically living on 30 minute slow runs? Thoughts? Thanks as always. Kristy My question is about the rest day. I’m doing 75-95% of the Maintain plan as written every week, only modifying to shorten a run occasionally if I’m not feeling up to it. In these COVID Times I’m finding I need to move everyday. What is generally okay to do on the Sunday rest day? I’m not looking to add a run, but want to check in about long walks, easy bike rides, that sort of thing. Thanks! You have emphasized the importance of the combination of the Friday Stride Sandwich followed by Saturday long run. Why is this pairing important? In following Susan's terrific multi-day even this weekend she talks about putting her legs up the wall. Could you elaborate on how/why this is helpful? I’m new to the group. I just ran a virtual half. If I continue with the Maintain training schedule, can I really run a half marathon by the end of August/September just by following that schedule?   Build - 56:26 Are the daily prompts the best place to ask questions as we go? I follow the Training Peaks running schedule, right? But I don’t run on Sundays, so I swapped the Sunday run with another day. Am I going to be totally off from everyone in Maintain? I’m following the FB posts & what I’m doing isn’t always matching. Thanks! How do I adjust for increases in workout time on feet if I haven’t kept up with what was on the schedule the past two weeks? What are penguin kicks? Right now I’m not spending much time running because my heart rate is so high (above 140). As I continue to follow the program, will I be able to run more because my heart rate will go down a bit? Did my first avocado run this Saturday morning, no accelerators (easy effort by any definition - average heart rate was 105, peaked at 130). By the evening, my knees hurt quite a bit, especially with stairs. What gives? Hi Coach MK, If life gets in the way, and we can only get in four runs for the week, should we be prioritizing certain ones (drop an easy30 or cake walk, because they're easy, or a dog run because there is 2, or an avocado toast because they're not sexy?) What if we can only get three runs in? What are the important factors to keep in mind when buying a pair of running shoes? What should I do if my running partner has a very different heart rate than I do? Mine is always faster than hers. How can we train together? My feet keep cramping while I run/walk. What can I do about it? Hello Coach. I'm attempting to rebuild as I recover from injuries. Right now i'm walking with very little shuffling during mid run if i feel up to it. My question is if I feel a little twinge of injury coming back whats the best thing to do? I have a little knee pain and tendon pain in the left foot. If I feel it while out I always slow down immediately, but if my tendon is sore the next day should I skip or go anyway and keep it very very easy walking? or something else? I've also gained a substantial amount of weight during time off and quarantine. Not helping. So there's that too. thanks!!! During the warm up/cool down, my slowest jog still has a heart rate that hovers between 150-160. (As slow as I can go without starting to look like those crazy speed walkers whose feet never leave the ground), but I could definitely maintain that jog for a long time, maintain a conversation etc. It doesn't feel like a struggle. Should I be walking instead to stay HR<140? Should we be doing any specific stretches after runs? I had very tight calves after my first easy30 this week, but not after the dog run. Am I landing with the wrong part of my foot, or is my body is just getting used to running? Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!  
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about long runs, foam rolling, and the value of walking.       Intro Before we begin, let me just say, “HAPPY MOTHER’S DAY!!!!” If this is your favoritest day of the year, AWESOME! Take a minute to use the bathroom while I talk to everyone else.     #WeeklyWins-  6:37 Runner Interrupted Char Gore is enjoying the freedom of waking up without an alarm clock   Build Andrea Yagodich completed her first avocado toast Patricia Luna has had a great perspective shift that has helped her find the workouts more manageable Heidi Staddon is feeling great after her runs and feeling very motivated to make positive changes! ReBuild Jennifer Sutton ran an 80 min avocado toast in a rare May snow squall. Brenda Haskills back is back to feeling 100% and she has been easing back into running Kristen Frazier’s daughter is home from the hospital and recovering. She has still been managing to get runs in this week even with all the craziness. Beth Hobson is finally able to start building back her running endurance since tax season is over. Maintain Amanda Williams completed a virtual marathon!! Francine Scheller decides to do the 24 hour yeti challenge on a whim Amy Wilson celebrated her birthday this week and participated in a quest to complete 49 miles this week! Carissa Hatling completed her longest run ever - 16.69 miles Trisha Thome celebrated her birthday with a run and baking bread     Questions     Maintain - 20:45 Would you remind us of the ‘minimum’ long runs? Is it 90 min? Why? Hi Coach, I know you recommend using a pvc pipe for foam rolling. I will admit that I started with the “pool noodle” foam roller I already had and since it hurt really bad I figured I would keep using it till I acclimated then move to something more firm. I’m really now, do you have recommendations for the length and diameter to get. Also what do I cover it with? Could I glue a yoga mat to it? Thank you! My office gym is not open so running at lunch isn’t really an prion, but I try to walk 20-30 min outside a few days per week. What should I consider or focus on to get the most benefit? Engage core? What else?     Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!    
  Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast! This week, we take questions about our newest program, Build, after taking questions about Diet Culture, Hustle Culture, marathon ramps, zero drop shoes, and Coach MK's competence.       #WeeklyWins - 12:26   ReBuild Robin Murphy is back in ReBuild after a break up with running. She has been working on her strength during her time away and is excited to get back to running Sarah Deets has graduated from runner interrupted and is back in rebuild! Katie Hansen is celebrating her 3 year anniversary of running by HRT. She is able to see that progress that she has made Any Rhyno is getting back in the running habit after quarantine life grabbed her by the face. Ann Rich has been doing a great job of listening to her body and doing the level of work that her body and spirit can handle   Maintain Alicia Budd- Just finished my first week of 5 days of running since February. Woo hoo!!! ViMark Askey - celebrated her 2 year running anniversary Emily Sorenson - Ran her longest run since November today. She also has an awesome week, ran 5x and did all her strength! Woo hoo! Nicole Wood - Had a great long run, her longest without taking a walk break in over a year. Nikkia Raedawn - earned her TRX certification Trishia Thorme - was struggling with the emotional demands of her work and was able to ask a colleague for some help and they stepped in to share the load!     Questions     ReBuild - 22:36 I'm recovering from a hamstring injury (beginning of Feb). I've been increasing my running interval times, working on inclines on the treadmill and on the trails without pain. How do we know when it's ok to restart short bursts of speed like in the dog run for Monday? I am wanting to switch from my regular running shoes (brooks glycerin) to a zero drop option. Most of my everyday shoes are zero drop and they feel much better on my feet. What do I need to be cognizant of to lessen the likelihood of injury when making the change. How long should I take to try and transition?   Maintain - 31:01 I'm on the Dedicated AF 10 week marathon ramp. I'm choosing to not do the EAT, so I won't have an A pace to use for the M2 workout. How would I plan that workout based on my EE pace? Thank you!     Questions about Build - 36:17 I have experiences with running; none have been good. Would Build be right for me? Is it okay to not have goals? What’s the #1 thing you tell your runners they need to do if they want to see real improvement? I listened to one of your podcasts, I don’t know what Diet Culture and Hustle Culture is. You’re not gonna tell me that I need to love my body or some inane shit, are you? You lost me at Intuitive Eating. You sound like you’re trying to convince us to settle for not getting faster because you don’t know how to get us there. Why should I have to change my goals because you aren’t a good coach? Ever think about that?   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!        
It’s been 5 weeks since most of the nation entered some form of “Stay Home” and “if you must go outside, wear a mask!” It’s clearly getting to us- my social media feeds have been covered with call-outs, shaming rule-breakers, especially runners. “Why doesn't everyone just comply already? It's the safe and unselfish thing to do! Stay HOME unless you NEED to be outside, but be SURE you go outside every day to exercise or you will become 15 pounds LESS HEALTHY, so stay inside unless you exercise and wear a mask WHENEVER you go outside unless you exercise but don’t do that unless you really NEED TO and everyone NEEDS TO. How is this not clear??? JUST DO IT DON’T BE SELFISH!” Shame isn’t an effective form of behavior modification, but calling someone out can produce a much-needed dopamine surge in a bad moment. People who pride themselves on being overachievers, planners, or givers-of-only-right-answers are feeling an extra layer of anxiety right now when the ‘right answer’ isn’t always obvious or clear. It’s easier to do nothing than face a public shaming for doing something obviously wrong or selfish in a time of crisis, but what do you do when all of the advice is conflicting and confusing? We asked three of our clients, who happen to be doctors, to talk us through their own decision-making processes to help us figure out what’s safe for us as well as for others right now.   Intro On April 13 a long dormant group text chain started lighting up. “Did you see what someone did to Heather?” Later, when the story was shared by multiple people in my social media feed, I realized the Heather in question lives in Centennial, CO, where my former run program was based.  Heather is a 911 dispatcher with three young children. Her neighbors didn’t know this, and sent her a nasty note shaming her for leaving the house during a pandemic and proceeded to make a LOT of incorrect assumptions about her life and the choices she makes. It was nasty, unneighborly, and Heather is far more gracious than I would be about it. The world is changing quickly, and even those of us who were relatively unaffected at the beginning are really starting to feel the strain of doing everything from home. Though I still think it’s bad form, I can totally understand the forces that would have one homebound person watching another out her window coming and going at will, and snap. HOW SELFISH. YOU ARE THE REASON THIS IS GOING ON SO LONG! IT’S NOT FAIR YOU JUST COME AND GO AS YOU PLEASE! If you have been conditioned to fear giving a wrong answer or doing the wrong thing, the constant cries of “SELFISH!” can be as paralyzing as the looks you get for running without a mask. It can be hard to think clearly, especially when the directions conflict. “Stay indoors, unless you need to go outdoors because if you don’t go outdoors to exercise you’ll go crazy AND GET FAT not sure which is worse? But one thing is CERTAIN: healthy is indoors unless it’s outdoors. And FOOD that is indoors is safe unless it’s been outdoors then it’s exposed…” you get the picture.  So, what does safe look like? We discussed skin coverings and skin colorings last week in Part 1 of this series, in Part 2 we are going to ask our Fitness Protection Program Participant doctors whether they run in masks and if we should start.   Questions Do I need to run in a mask? How do I "support" my immune system? Will running 5 hours with a heart rate under 140 compromise my immune system? Where is the line, when does the compromise begin? Should I run with a mask of any sorts if my only contact is overtaking (ok let's be real being overtaken ha) for 2/3 seconds? When I am coming up on another person, am I safer if I hold my breath for a few seconds? Is there a such thing as too much running outdoors? I'm outside jogging nearly daily, and my long jogs top out at 6 hours. I live in the suburbs of NJ: my state has the second-highest number of cases in the country. I'm hearing advice that runs the gamut: all of it includes social distancing, but after that it gets confusing: can I stick to my long outdoor training sessions, or is there a transmission.-related reason to make my jogs shorter?  Does sunlight kill the virus? I realize different living situations may call for different behaviors, but it's hard to know what the best course of action is. Thank you!   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches! Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Fitness Protection: Running Life is available on iTunes, Castbox, and your favorite podcast player.   Of all activities a person can do to improve their fitness, running is one of the simplest. You don’t need expensive equipment, a membership, a per-session fee, or the expertise of a 1:1 coach to get started.   So why doesn't everyone do it?   Starting is easy. Sticking around is more complicated.   Until now, there hasn’t been a place for new runners to receive positive reinforcement and personalized support that doesn’t push you dangerously past your very real limits, the stuff that keeps you going.   That’s why I created Build.   Build will meet you where you are at and support you as you move forward, making running a lifestyle you choose day after day.   In this podcast, we will introduce Build, our newest Fitness Protection Program, and introduce you to our coaches. For even more information, join our free training on April 30: www.fitnessprotection.com/build-training     Intro I’m Coach MK, Founder of The Fitness Protection Program. I’ve been running for 35 years, I’ve been coaching for 7….and I still don’t think of myself as an athlete. Perhaps that’s because I learned to run in my father’s cardio rehab clinic instead of a team sport at school, but I think the truth is much more interesting than that:   Athletes are extraordinary people. Runners are ordinary people with an extraordinary hobby.   Some of us are weekend warriors, hitting the trails the minute work ends. Others squeeze in what we can in hopes that it will be enough that our next half-marathon doesn’t hurt too much. Some of my favorite runners don’t care for training at all, they are here for the party at the finish line, especially when that finish line is in Walt Disney World.   People come to running for all kinds of reasons, but they all enter through the same door: a “couch-to-5k” program or app. They enter alone, and work alone, searching the internet for answers to their questions. If they don’t hate it, maybe they’ll sign up for a race to have a reason to keep going. Alone. Or, they’ll join a running club and take their questions to the most approachable person there….which isn’t much different than searching the internet, and even if the advice doesn’t suck it still isn’t personalized.   One door makes it easy to join the party but won’t make you want to stick around. That’s why I created Build.   In this podcast, you’re going to learn about Build and how our Guided DIY approach will give you the tools to tailor this program to your individual needs as well as all the support we offer.   Whether you think of yourself as an athlete or not, you WILL think of yourself as a runner when you finish this program, and you won’t need a reason to keep going. You’ll already have everything you need.   While the intro music plays, please go to www.fitnessprotection.com/build-training and register for our free training on April 30.   Special thanks to Coach Lovey and Coach Nikkia for participating in this podcast!     Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!
Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, Chief Nutrition Officer Dalia Kinsey joins Coach MK to discuss what the "public figure" designation means on Instagram before tackling questions about communicating with children about snacks and money, nutrition for an HCP working 12-hour shifts in the ER with no ability to eat or drink during each shift, and finally strides, long runs and pep talks.   Announcements BUILD Training Session this week (https://www.fitnessprotection.com/build-training) Fitness Protection Support for charity runners Neck Gaiters back in stock! https://www.fitnessprotection.com/online-store   “MK, thank you for mentioning the ‘public figure’ thing last week when you answered the TMI question. I had seen that on your IG and thought you were aggrandizing yourself! I GET IT NOW! Sorry for the things I said about it.”   Food & Justice - 28:50 Dalia, loved your suggestion last week about leaving apples out so the kids can get their own snacks. How do we tell them to stop asking for other things in ways that don’t make them think of apples as ‘good food’? They want cheese sticks and goldfish crackers ALL THE TIME and I don’t want to talk about how much they cost because I don’t want them to know how worried we are about money right now. Coaches, I am really struggling. Things at home are tense, on good days we are still pretty far from our best selves, and it’s hard. At the same time I feel guilty about this because we have stable employment and stable finances while so many are facing much bigger issues that can make home life dangerous as well as tense. You say that privilege isn’t something we can feel guilty about because we can’t share it or give it away, so what do we do? I guess this is a nutrition question because I’m eating my feelings and hate myself for it because so many cannot buy food.     #WeeklyWins - 48:10   ReBuild Kristen Frazier - was consistent with running at least 4 days per week this month up from her usual 2-3. This has doubled her monthly mileage. She also had a great meeting with her supervisor who is pleased with her work and managed to find time to knit a mermaid tail for a sheep!! Amanda K Blockinger Bailey - Ran her furthest/longest run since 2018 today and felt really strong and steady. Feels glad that her feet are feeling well these days and that She got to run 9 lovely miles. Jennifer has had a great month of rebuilding without knee pain and is looking forward to lane 2 next month Kathleen Hardeen has run 48 miles so far this month with 3-4 days of running left in the month. This will be her highest mileage month since November 2013 (53 miles) Melissa Yaccuzo celebrated her birthday on Saturday with a family zoom party   Maintain Francine Reynolds Scheller finished her training for a 48 hour event even though the event was cancelled. She’s been consistently running doubles and 10 hour weekends throughout the quarantine. Nikkia RaeDawn celebrated her nieces birthday by playing the part of a unicorn! Katie Fry celebrated her birthday with an outdoor adventure breaking her areas quarantine Elizabeth Tomlinson ran a virtual half marathon last weekend Becky Horn celebrated her 48th birthday this week and got to see her pt via telehealth which seems to be helping her knee Vi Askey remembered Coach's training to listen to and believe my body as she runs. That engrained muscle memory from runs has bled over to real life and helped her these last two weeks when life grabbed her by the face and hasn't let go yet. She’s trying hard to listen to her body and believe it thru her current storm. Nicole Wood is trying to stick with the Maintain plan as written as much as she can. She’s been struggling on the long runs the past few weeks, but having some great midweek runs, so she’s being kind to my quarantine self and just playing things by ear - She absolutely loves walking outside when the weather is nice, so if the run is miserable, she’ll put in more walk breaks or just bag the run and walk the rest of the time. Sara Seeburg cut both her sons’ and her husband’s hair and there were no bowls involved!     Questions     ReBuild - 1:03:40 Hi! I’m finding that I really enjoy my weekday runs. However, I don’t really enjoy running long on the weekends outside of training for an event. What would the trade off be if I ran Monday - Friday and then did a long hike or bike on the weekend? Is it better to try to do my long run sometime during the week?   Maintain - 1:07:00 Sara S. : I know we’ve had these discussions before…. I’ve been doing some pretty intense strength classes via zoom a couple (3-5) days per week. The doing roughly 30 min easy runs 3 days per week with one longer one (60-90) minutes. Is that enough to maintain running fitness? I ran a PR half-marathon 4 months ago, but a virtual 5K yesterday that was 3 min off my PR…. So I’m worried and am thinking I need to up the running so I don’t lose more…. Hello! I need a little pep talk. I have kept up with training for my cancelled race which is a 50k on May 16th. This was the last heavy load week and my mental health has consumed me which meant missed runs including my last long run. I am making adjustments to my medications (per my doctor) but want to make sure I am going to be okay to do my own race in a few weeks! I know you guys have so much love and encouragement so I hope you can cheer me along as I move forward. Love you both! I’m looking for my first pair of trail runners. Something light and flexible and good for narrow feet. Do you have any suggestions? Nutrition Question: I am struggling with how to eat and hydrate during my 12 hour shift as a nurse. I work 9a-930p. I was floated to the ER which means 12 hours in a mask and face shield and no eating or drinking at the nurses station. Before 'Rona came and ruined everything, I would sneak in dinner around 5 or 6 having taken my lunch break around 12 or 1. Now, I am often getting my break between 2 or 3 and not eating or drinking again until I am off at 930. I am ravenous by that time and often over eat because I am so hungry and thirsty. And then, I have trouble getting to sleep. I have tried just eating a protein bar for dinner, but the lack of calories and fluid during the day end up making the next morning's run tough. Do you have any suggestions? I am good at eating breakfast and lunch and getting fluid in at those times, but I struggle with the late night meal. I had a really really slow warmup for a stride sandwich and it got me thinking- strides at the end are Avocado toast, strides in the middle are a stride sandwich- would we ever put strides at the beginning of a workout? why or why not? (LOVE YOU MK!!!)       Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!   Chief Nutrition Officer Dalia Kinsey is also The School Nutrition Dietitian utilizing a background in public health and school nutrition in preventative health care.  
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