Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, and The Fitness Protection  Program YouTube Channel 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 talks about...so, now what? 

#WeeklyWins 25:57

ReBuild

• Brenda Haskill had a great 6 mile run on a local rail trail
• Andrea Loeffler is running again! She had an easy, comforting, but still challenging avocado toast run. Said IT WAS WONDERFUL!!!! And Feels great to be "back"
• Allison Melley Got up and ran in the dark and cold because it was the only time she could go. As she was leaving she said to herself over and over “I want to run outside this winter. If I can do today, 46 degrees, I can keep going colder.” Was peeling off layers as I went. I can do this!
• Erin White had some hill success and conquered two hills she was previously unable to finish! 💪🏼

Maintain

• Trisha Thome ran 5 miles for the first time since August!
• Corina Terry Ran the half marathon She was signed up for, with a slightly varied route. She was sad the race was canceled, but it turned out even better than She thought. She said “I was nervous, but shouldn’t have been. It was a beautiful course & I was even MORE prepared for this half than the one in August, thanks to you guys & Fitness Protection Program Maintain. 👍🏼 Thank you! 💕”

Questions - 30:39

ReBuild - 30:39

• With the icy rain and snow today (already?!) I am looking for alternatives to my run when I can't safely or comfortably get outside. We have an exercise bike that I tested out today. I was able to get my heart rate up, do some faster and slower intervals, and generally felt that I got out of it what I do from my runs. However, I am wondering how this will affect my "time and forward motion on my feet" since it is a different position and a lot less weight-bearing. I still intend to get out as much as possible, but if there is a long stretch when I am inside should I supplement the bike with more strength training? Would I be better off just playing some active video games up on my feet? Or is it worth it to get a treadmill? It took a lot to build up to my current time and I don't want to feel like I'm starting back at square one in the spring! Thank you!!
• Hi, I’ve been having trouble getting past the 45-minute mark with my runs.  I can get to 45 minutes ok (it never feels great) but after 45 minutes the wheels fall off and I just feel awful. I’ve not been as consistent as I should over the course of the pandemic, my running varies from 1-5 days per week, but I was having this issue even before all the craziness of 2020.   I’m coming from a background of easily running 1.5 hours on a weekday and 2-3 hour long runs but had knee surgery (ACL reconstruction) 2 years ago and just haven’t been able to get back in a groove.  I find that after 45 minutes both my knee/shin hurt (however my doctor and pt assured me my knee is fine) and I just get exhausted.   Any thoughts on how to find my way back.

Maintain - 40:47

• I’d like to add an intense boxing workout to my week. I’ve been using Thursdays for extra strength/lifting weights. What day would you suggest I do boxing and should I change anything about the runs in Maintain? Thanks for everything!! ❤️

• Okay, so why does my right glute med and hamstring always feel tight and the left doesn't? This is not a new issue, but it seems to get a bit better and then get worse again. I haven't run much in the last couple of months but started weight training slowly while I could in a gym. While lifting, I am still doing very low weights with the intent of simply building overall strength, I don't feel imbalanced or that one leg is straining or putting in more than the other. But when I go to run, the leg feels tight and almost like a minor strain.   Any ideas? Should I try to work more on that side or just continue to build overall strength? We have gone back into a lockdown so I am not sure if I can get into a PT or massage therapist for another month so any suggestions for home-based work would be awesome.  Thanks, Coach!  Kristy 

Coach MK's Final Thoughts - 45:28

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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!