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, Coach MK talks about the fall race season, strength, and trail running. 

#WeeklyWins -13:39

Runner interrupted

• Char Gore says “October is my month! I just finished nearly one year of cancer treatment.  Chemo, radiation,  and surgery are all behind me now. The last few weeks of treatment were horrible. I was weak and sick. But I am 2 weeks out from that and stronger every day. I hope to slowly start strength and walking and then running.  I think of October as my new birth month!”

Build

• JJ Jensen participated in the virtual London Marathon

ReBuild

• Alicia Budd has been cleared by her doctor to run again!

Maintain

• Trisha Thorme’s broken toe has finally healed and she is ready to run again

• Sara Seeburg signed up for a challenge to run 87 miles by Election Day in honor of RBG.

• Corina Hall Terry has finally reached the point where running for 2 hours does not wipe her out.

• Emily Sorenson did her first-ever virtual trail race.  She also realized she has been the most consistent with her running that she ever been when not training for something specific.

Questions - 23:02

Build

ReBuild - 23:02

• Maybe I missed this somewhere, but why the mixture of 150 BPM and 140 BPM heart rate caps in ReBuild? e.g., Avocado Toast is <150 in ReBuild but <140 in Maintain. Is there any reason not to use 140 instead of 150 as a cap in ReBuild?

• I am coming back from a broken toe (seems all healed up, I didn’t run on it for six weeks), and don’t understand Monday’s workout in Rebuild. Should I not run the 1 minute part or just not the 10-second push part? Any other tips you have for me would be much appreciated! Thank you for everything.

Maintain - 28:28

• I completed my first trail run this week! I was so busy navigating the trail I didn't pay attention to my heart rate, but after 2 years I feel like I have a good handle on what easy effort feels like. I shuffled and walked some with my average pace being considerably slower than on the road which I am fine with. If my average heart rate stays in the 140s am I still going easy enough even if the trail feels harder? This run was 148 for my average heart rate. As a side note, trails might be my new favorite!

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Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!