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

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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!