#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?

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 Coach MK Fleming is the founder of Fitness Protection, LLC.