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 answers questions about “Silly Toes” Warm-up, Fueling, and Knee Pain.

#WeeklyWins - 3:10

Runner Interrupted

Build

ReBuild

• Kristen Frazier’s daughter had a successful appendectomy and is home safe from the hospital
• Christine Lancaster did a virtual 5k with her kids.  She might have overdone it a little on the running but honored her child’s desired pace.  Her son was proud of what he accomplished so it was totally worth it.
• Kim LaChance has a lot of progress to be proud of!  She has gone from being winded walking up stairs 6 months ago to consistently doing all the runs in rebuild!
• Phyllis Caunt is increasing the amount of time she can jog continuously.  Even with the heat, she is up to 20-30 minutes continuous!

Maintain

• Daniel Faltyn did a 3:20 long run and covered 19.5 miles

• Trisha Thorme has been getting her runs in with her kiddos as part of a virtual cross country family camp that her children’s middle school coach put on!  

Questions - 10:20

Build - 11:05

• I will be training for a half marathon next April and wondered if it would be better to repeat build or go into Maintain this Sept? What's the biggest difference in the two programs?

ReBuild - 17:34

• Is there somewhere to find silly toes instructions?
• Good evening ladies. Recovery fueling question. I'm stretching things out and doing the Dedicated training plan...ok I stretched things out today, passed go, did not collect $200, and went to week 4 and did 19 in 3:20. 140-ish for 14 miles, 160 by the end.  As per your advice last week, I started going carb heavy on Tuesday. I was perfectly fueled, had great energy throughout, recovered pretty quickly. But now I'm on my couch 4 hours after the run and I'm eating everything I can my hands on. Blueberry protein shake? Gone before I put the straw in it. That leftover saag paneer from Wed? Yup, gone. That bag of Cheetos in the back of the closet? Same fate. Next Saturday’s run is just around the corner. Should I be thinking about a smarter recovery-fuel plan?
• I am struggling to keep my HR under 150 while running at a slower-than-usual pace these days. I think the reasons are multifactorial - I haven't been running as consistently this last 4 weeks (because, life), and while I have been walking a lot and keeping up with strength, there isn't anything like running to keep up that kind of fitness. And also, it is hot and humid, which seems to make my HR climb as well. So my question is, where should I aim to keep my HR for the warm-up and cool-down portions of the running workouts? and for the accelerators r brief sprints, my HR tends to climb to 160 or so, and then takes a minute or two to get back to low 150's or high 140's.... is this when I should be walking to get it back down faster?  thanks! I feel as though I need an HR training refresher!
• I have a sore left knee... 😔😔 It's achy and will ease up once I am warmed up. My shoes are in good shape. I'm thinking it's surrounding muscles that need strengthening. I did fall on this knee about 5 years ago. No real issue until now. The Knee is generally achy each day, doesn’t seem to better or worse based on runs back to back vs rest day in between.  It’s achy all over with some pain concentrated at the front.  Help! Please & thank you.

Maintain

Links -

Wall Of Moms - Denver

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!