REBUILD

1. How much of Avocado toast be a warm up/ cool down? What do you envision a warm-up and cooldown looking like?

2. I would love to get to where I can do a “real” push-up, up on toes, flat on the ground. Right now I’m best at a more vertical position, hands at counter or chair/sofa height. Is the best way to work on it just to do it a lot, like a minute a day at wherever I’m at a few days a week? Or resurrect SSSC1 for a few weeks? I would also love to do an unassisted pull-up at some point, but that seems much further away.

MAINTAIN

1. You guys know who I am and where I’m at...will you think less of me for yolo-ing a half at the end of September? I’m still on the fence. Definitely undertrained, not REALLY feeling any kind of time goal right now but always grappling with fear of being last. I’m going to be fighting with myself about this until then. Would running it be against coach’s orders? A chance to stand up for my right to take up space? A fool’s mission? TELL ME WHAT YOU THINK! 

2. Sooo...I’m no stranger to 2 hour workouts, but they are swim-bike-run or just bike. I ran 5 days a week since May but only 30-40 minutes at a time. Keeping my heart rate under 140 is easy for first 45 minutes (i have to make myself run faster to get it up to 140 - it’s not “fast” I’m just really good at slow!!). After 45 minutes it is *hard* to keep it under 140. Most of the time I end up on a slight incline at the end but even on flats I have this. Is this just lack of “running” fitness?? Do i just go super slow during that time? I’m still working up to the log run times in Maintain as I don’t want injury- longest run has been 85 minutes. ((Just started in August). Thank you!!

3. Hi MK and Sarah, I noticed major differences this week in the strength circuits- I usually do them with shoes off, but this week I did them with shoes on (at the gym). My feet cramped up so badly, like I was squeezing my feet to balance. What’s this about? Should I keep doing them barefoot or continue with shoes? Is that instability a good thing? Thanks!

4. I’m having a rough August. It started with a chipped tooth needing a root canal. While waiting, it abscessed and was misdiagnosed. I got antibiotics and emergency root canal. Ouch. All during this time, I couldn’t eat properly or hydrate well because of pain. Now I have a raging UTI probably because of the antibiotics. I have just been miserable. I tried to stay on track for my marathon (Wineglass) but mostly avocado toast 3 times a week and a long run. I did manage a 3 hour run this past week. I’m just feeling like this may not be my year for a marathon. I can drop to the half. Wineglass is interesting because the full has a 6:30 cap and the half has a 7 hour cap. I did the marathon last year in 6. I know it’s a conversation I need to have with myself but I’m not sure what to do. Or maybe I’m asking for justification to drop to the half. I know I can yolo a half fairly easily. The half would be no pressure, enjoy my weekend and family and visit the glass museum. However, I could attempt the full and see what I’ve got. The cutoff scares me some. My paces are not there yet. Any advice? 

5. First, another shout out- congrats Coach Sarah! Next no question really just need some pep talks. Last 2.5 weeks were really filled with Adulting. Cars broken into, passports stolen, rescheduled last week of vacation and then come back to an Epcot *shit* storm at work. I have fallen off the strength for the last 2 weeks, been less than 75 percent on my runs. I know this will pass. I know I can and still have lots of time (this was to be week one on the on ramp). Just need a bit of encouragement today and to feel a bit of the famous Coached And Loved from my two favorite coaches this week. Any suggestions on how to brush myself off and get back to it? Other than just doing it of course. Thanks 🙏🏼. Kristy 

Please tell Kristy that I am sorry I can’t be there to coach and love her on the air tonight but MAN, I am so proud of her and #respect for all she is dealing with. KRISTY, YOU ARE AWESOME. I hope your kid picks a college in Boston!!

6. I am loving having a plan and being part of this awesome group, but it is a lot of running for me. I am about the get super-busy. I know we can always do avocado toast but do you think the following is ok as a general plan for a busy September? Mon, Weds as written. Tues and Fri 45 minutes maybe with strides. Saturday at least 95 minutes with strides or pickups, ideally the amount as written. Plus strength as written. The only race on my calendar is a 5k in November.

7. Is there a way to incorporate the marathon ramp up into Training Peaks? Do we have the ability to modify workouts in a plan if we have the premium version?

8. Hi! Can you please run through your suggested race strategy for a half? Thanks!!!

9. My local running group hosts a Wednesday morning hill run. There are 1-2 people who I can keep up with with EE pace, so I like to do this. I am having a hard time with the idea of skipping the track workout on Wednesday. Are hills enough of a workout? Can I slide the prescribed Wednesday workout to Thursday?

10. Hello hello! I have an EAT on the schedule for next monday. Are there instructions? I haven't done one in well over a year so I can't remember the details. Thanks!