With Coach Sarah still on vacation, Coach MK flies solo in a powerful episode that will start your week off RIGHT (despite Uranus in retrograde)! This week's questions include the physiological benefits of strides or accelerators, needing to push heart rate higher, sickled feet and what to do, moving the long run around, the deeper meaning of the EAT, and Coach MK hits her inbox to respond to a question about potential. This short-but-sweet episode is one you will NOT want to miss!

ReBuild

1. What is the physiological benefit of the triple decker? If I'd rather do an EE <140 run instead on some days, is that ok?

2. Do I have to push myself to get my HR up to 150 in avocado toast or can I go easier?

3. If I notice I sickle my feet during normal life do I just fix it as I notice it or do I need to do something more to correct it? I notice it when standing at work or when I’m in my kitchen. Do I need to always correct my feet so they’re toes forward too?

Maintain

1. Hello Coach MK and Coach Sarah. I have a long run questions... I have a work obligation in 2 weeks that will mean standing on my feet all day for three days, late nights and lots of walking. While I think I can get a couple of hours in for a run, it will be very hard for me to get in my scheduled long run in one go ( That would be a 16 mile/3:15 hour run on week four of the marathon ramp). So should I break it up over two days... I am thinking no... or postpone until Monday when I am back home and then shift that weeks schedule a bit? If shifting the run to Monday after the event is the better option, which runs should I move or eliminate that week to get back on the LR Saturday the following weekend? Thanks! Kristy

2. No question really just looking forward to hearing coaches perspective on EAT. It's always a good feeling when it's done no matter the outcome. Since my HR is on the low end (170) that remained quite consistent the last two segments. But what made me happy, my pace the last 2k remained very steady. And even though I wanted to die, I hung on and kept telling myself it will be over soon Don't stop now. I embraced the "suck" as you say. Anyhow, my segments went like this. 8:25 HR avg 155 max 170 2nd 2K 8:15 HR avg 167 max 170 Last 2K 8:19 avg 170 and max 171 It wasn't easy but I sure feel good about this workout. But then again....no matter how it goes, it's one of those workouts you just feel good about getting it done. THANKS for any feedback you have in advance coaches.

Finally, Coach MK takes to her inbox to respond to a runner's question about her own potential. You won't want to miss this one!