Sarah tells us about implementing a sticker chart for her toddler, and wonders if this system is creating the correct incentives or teaching a different lesson entirely. Coach MK describes the systems she has created to work with her ADHD and how those systems often run counter to popular systems of organization. “You must make THIS work,” would be a bad rule for her and make her feel like a failure; “you must recognize failure, identify the failure point, and create a system that WORKS...swiftly,” is the rule that has survived the test of time.
We then put on our liberal arts/language major hats to take a critical look at other systems and the rules that defined them to ask: if rules make the game, must all rules be applied at all times?
Enjoy this ride from rural Tennessee to Soviet Russia and back to your local pharmacy as we ask ourselves what are we REALLY talking about when we’re talking about cheating at running at the non-elite level?
Show notes and links over on the blog: http://bit.ly/2N4O0gJ
We start with light chatter about Sarah's trip to Maine and Coach MK's intense love of Coach Sarah's #wideeyedworkface, before encouraging folks to hear the new podcast: A Full Tube of Toothpaste.
THANK YOU KAREN SCHLUETER! OMG! SOMEONE LISTENS TO MEEE!
After Coach MK did her usual radio-style introduction, we PLANNED to talk about the #RaceDayTakeAway challenge...but our connection cut out during the stream and though we recovered, most of the audio was not. Short version: All of the answers were WOW OMG. Y'all dug deep! ADRIENNE HOLMES WON THE $100 VISA GIFT CARD! WHEE!
Here's why Coach MK wanted to try the #RaceDayTakeAway Challenge: "Bad runs contain good lessons. This is introspection, reflection, observation. No shame. No judgment. No inflated sense of purpose. Little narrative choices like these on a day-to-day basis MATTER."
We may do the #RaceDayTakeAway again! Let us know what you think! email firstname.lastname@example.org
1. In the Dizruns podcast, you mentioned an upcoming book club. Is that a thing? What was the book you wanted to start with?
2. This is Ann from TX. I’m hoping to do a (any) race sometime between December and February. I feel like I’ll be disappointed in myself if I don’t do one event this season. I know the birthday event is off the table this year. I know a half marathon is off the table this year. I was eyeballing a race mid-December that was based out of a nearby hill country golf course that is occurs at night. And being out in the cold and the dark and the stars sounds magical. They have half, 5k, and 10k options. Racing for time in the dark seems like a bad idea, but is this event a bad idea overall? Is any race event for me a bad idea? I’ll probably be in Rebuild for a long while. It seems unlikely that I’ll be able to sustain anything more than Rebuild for the next year, potentially more. WHAT DO I NEED TO GET? ‘performance”?
3. Does anxiety impact cortisol the same as stress? Are there any impacts to running to consider when taking meds like Prozac, Xanax, or the OTC Hylands Nerve Relief?
1. Hi! We’ve talked about “bad” runs where you can’t get your heart rate below 140. What about those when you can’t get your heart rate close to 140? What does that mean? I know 140 is a cap and not a target, but is there any good from a long run where your heart rate can’t even hit 130? I feel like on those days my whole body is like nope and is happy to trot along.
2. Can we expect fitness gains with the consistency, strength and harder workouts of the maintain program? I heard you mention a Build program coming in the future and it sparked my interest. I was wondering how the two programs might differ and what the expected outcomes would be.
3. Foam rolling. How often is optimal? Good enough? What time of day is best?
4. My husband ( Pete) is training to run NYC with me. He like endurance cycling and is building his km’s with 3:2 walk run. My nYC goal is literally to get there and participate. Running ahead and finishing 30mins ahead of him is less appealing than sharing the experience. We tend to do our own thing but I’ve been enjoying joining him for his longer runs (16km today). What do you think of running the 3:1 runs with him on friday and then doing the weekly long run solo on sunday? (Long winded- will listen to the poddie, hope it makes sense)
5. First, thank you both for all that you do. This thing you have built and the community around it is incredible. My question is simple I think! This is my first time using training peaks. I love the accessibility and having my planned and actual workouts in the same place with no effort on my part 😊. That said, I’m wondering what to do when I have to switch up the days - do I/can I change the day in TP? Can’t seem to figure that out. I like to plan my week ahead - not sure if it matters whether I change the days officially or not? Love technology, hate the time suck trying to figure things out!
6. Hello Coaches! I am currently on a marathon ramp. I have done race plans with MK in the past and I never make the milage (or even close) before I get the maximum time. I know it works (because I've done it!) But can you talk about how? I went down a rabbit hole of bad runner math and freaked myself out. Thank you both!
7. My question is about walking during my runs. Almost every run, I get to the point when even the slowest shuffle will not bring my heart rate down. In fact, I can walk faster than I can run, and my heart rate comes down with the walking but not the running (I can keep the settings the same on my treadmill runs and walking brings my HR down). While I’m trying to avoid “should,” I’m concerned that my running form is not getting all the benefits of the longer workouts because I have to walk so often, especially in the last half of the workout. Do I need to worry about this? I know that my heart muscle is getting stronger whether I’m walking or running (or doing another activity at HR 140ish), but I want to be sure I’m doing the right thing to make my running stronger/more efficient.
8. When doing the two hard runs which involve pace running, I most often warm up by jogging to the Luce Line Trail not from me. It's a fairly straight and flat out and back for the pace portions. I program workouts into polar thanks to tips from you both. MY question is there an advantage to taking these to the track? I am guessing either one is fine? THANKS much. I have also been incorporating more hills into long run or ending every run near a hill. Thinking it will be beneficial when I get to my hilly marathon:-) Correct? Ok to run the full time or do you prefer us to stop at the milage even though it is less than time given? Meaning 16 miles or 3:15. THANKS again
We go from the panopticon (yes, Coach Sarah is going to Harvard at us for a minute, hang on) to parental advisories and Purple Rain to MK’s amazing skin care routine and the positive vibes it creates in her life. But what Sarah really wants to know (apart from which fingers MK uses to apply her Vitamin C serum) is how MK is feeling about her recent video conference with her own coach, Tia Accetta of Run Tucson (listen in here if you haven’t already!). Having this little window into a coach’s perspective on MK as an athlete is fascinating (and exciting!) and Sarah is particularly interested in Tia’s comment about the “window” that women have for consistent hard training.
When MK asked Tia about getting back to her former level, in the days when she set her PRs, Tia said: “I think you are going to be shocked, actually, by what your body can do...if you had spent the last 10 years giving it all you got, I might say that this might be sort of the end, but … I think women have a good 5-10 year range of consistent, hard training, and you haven’t really used that yet.”
Part of why Sarah is so fascinated by that comment and wanting to know more about what Tia meant is because she wants to know what it means for her, as a 33-year-old woman who has been running for 14 years. What follows is a fascinating discussion about how MK and Tia communicate, what Tia looks for in MK’s training peaks (and what MK looks for in the elite athletes she trains one-on-one), and, finally, MK’s coaching perspective on Sarah as an athlete and what lies in store for her, should she choose to pursue it (spoiler alert: Coach Sarah is not a used-up tube of toothpaste!).
Sarah talks about dreams of qualifying for Boston someday, even as the standard drops yet again, and MK helps her see where she is now as a really exciting moment, full of possibilities for her personally, professionally and athletically. Both coaches are excited about what the future may hold. The distance between where they are and where they want to be is EXCITING to them, something to celebrate and wonder about and respect, all at the same time.
Coach MK and Coach Sarah livestream a weekly QA session for their runners on The Fitness Protection Facebook page and Twitch. Follow the page and join the fun! This week we have excellent questions about tapers, migraines, testing, and the upcoming strength beta!
1. Can you pretty please discuss and demonstrate the Chair Test that Coach MK referenced as a bench mark for readiness for marathon ramp up? I see different chair test on the InterWebs but I am not sure if they are the right ones. Thank You!!!
2. Can you talk about the taper? Do you have a "taper template"? How far out from race to cut back on long run and hard stuff? Thank you!!
2a. Please remind me of what a half marathon taper looks like. Is it 2 weeks or just the week before? Thanks!
3. Could you elaborate on last week's question about maintaining heart rate under 140? The answer was that heart rate should be below 140 for the first hour. But after the hour, it seemed like the suggestion was to maintain a pace. I thought a key aspect of HR training to keep your heart rate below 140? If subsequent hours we should focus on pace, is heart rate disregarded?
4. Hi Coaches. I am in a good running place right now. I working my way back from injury with tenacity. My Plantar Fasciitis is much improved. I am feeling stronger and faster than ever. All the strength work is really helping me especially the strength accountability thread every day. My question is this : I don’t know whether to do the strength beta or not. I am doing 90% of the work 90% of the time in maintain ( but no hard speed work yet as I heal) I am hoping to do a half at the end of September which is half way through the strength beta. I am loving doing all the body weight and other exercises but I am not sure my body could handle the pace work in the plan (i am guessing there will be a lot of this) I don’t know whether to do what I can in the strength beta. Or wait until i am back to 100% fitness and just continue to work in maintain. One more request: can you release a BOSU series as I love my bosu. I think it has helped me recover from PF. I want to do MORE BOSU Thank you #coachedandloved
5. Any ideas to prevent the post long run migraine headache? I’ve experienced migraines since puberty and regular running is helpful at preventing them, except I still get them after long runs and harder effort work outs. I aggressively hydrate during the run, wearing my Nathan hydration pack for any thing over an hour w nuun but still am getting them. Any ideas? I know you’re not my doctor, etc,, but thought maybe you or others have ideas I haven’t tried yet.
Yesterday, hell broke loose when Beyoncé released an advertisement homecoming-review.html">showing us more of the work she did to get ready for her et-ms-coachella-beyonce-20190410-story.html">EPIC Coachella performance, forever preserved in a Netflix special called Homecoming. Beyoncé's preparation began shortly after giving birth to twins, so the story of returning to post-partum performance-level readiness in 8 months is part of what made her performance so epic.
The response to the ad on Coach MK's social media feeds (and even the local news!) was so visceral, MK shared the video with Susan and Sarah, who each had equally visceral, but different, reactions that intersect with body image and running. We knew we needed to talk about what everyone is really saying when reacting to that ad.
Weight is a TOUCHY, emotional, loaded topic. Weight loss is an even touchier topic. This podcast may be triggering to you, so be warned: we discuss weight loss, diet culture, weight, orthorexia, and systems of eating that have been co-opted as weight-loss plans. We've done our best to explore these topics sensitively. If you think we could have done better, please email email@example.com and tell us what to do differently next time. We would rather be 'better' than 'right'. If we are hurting you then we aren't 'right', please help us be better.
Special thanks to Mr. MK for bravely sharing a crash diet story with us in a livestream. I love being married to you.
Super special thanks to Coach Sarah for being so open, so brave, so honest and so vulnerable in this conversation. It pains me to think you could ever look at yourself and see anything other than radiant beauty; these are the moments I want to burn the world down. Thank God you quit Harvard so we can focus on building rather than burning. :)
Society has never been more obsessed with food. In the recent Nielsen Global Health and Ingredient-Sentiment Survey, half of U.S. respondents reported adhering to a restricted diet - one that limits or prohibits certain foods or ingredients.
The term “orthorexia”, coined and recognized in the DSM in 1998, in recent years has become part of a broader conversation about the ethics and safety of restricted diets touted as ‘weight-loss solutions’, specifically by celebrities and bloggers/instagram influencers who dole out advice and tips despite having no training or certifications.
It is common for women to start running in order to lose the baby weight. The emergence of the “Dad-Bod” prompts men to start jogging for the same reasons. There are two places you can be at any time: where you want to be and “Not there YET”. Both are valid. It’s okay to not be okay. It’s okay to want to make changes. It’s okay to want to lose weight, to fit in your clothes again. It’s okay to take up running. Neither is categorically bad or wrong, and not everything you read on the internet is harmful and terrible.
Our goal today is to examine the strong feelings the 22 Days advertisement elicited, recognizing the same forces that act on Beyoncé act on us as well.
Video is here: https://youtu.be/1qv_D7OSQrA
We try to make our positions and opinions clear, while explaining the experiences and forces in our lives that shaped our response today. There is SO MUCH to unpack here, and every bit of it matters.
Coach Sarah: "I hear 'every woman's nightmare' and it makes me mad, because what about the women who have worked HARD for YEARS to cultivate good relationships with their bodies? All that work to BE okay, now we have to PROVE that we're okay? Will we ever be free of this conversation? Will my work ever be done?"
Coach MK: "I totally thought the nightmare she was talking about was stepping on a scale with people watching in our nasty fatphobic world. But maybe that’s because I did it for a blog post 2 years ago."
for more shownotes and links, there are PLENTY, head over to the blog at https://www.coachedandloved.com/blog/
So I am not sure if this is more a podcast question or an ATC question or just random thoughts. But I am thinking a lot lately about being socialized not to take up mental, emotional, and physical space. I only did one year of organized sports as a kid and it was soccer. I was in 1st or 2nd grade and small, playing with boys one or two years older. And I had undiagnosed asthma. Oh and then I did a year of cross country in sixth grade (also small) and was SO slow that I came in dead last every practice and every meet. So far last that I almost missed the bus once. So you can imagine what that did to my self assessment of potential. This is not to ask for pity just to provide context. For the last three races I’ve signed up for I’ve backed out really early in the training. I am self sabotaging in the way that Sam Dylan Finch talks about fawning in relationships. The thought of “competing” is almost too much mental burden to comprehend. The thought of coming in last only reinforces the lessons learned from childhood. But I can’t believe the lesson here is, don’t compete. Don’t race. Don’t try. I just think I never really learned HOW to be aggressive/assertive/taking up space confidently in spaces outside of a precisely defined academic setting (because some of those carry this weight too). How does that urge to compete, urge to give myself permission to best someone else, the subverted or suppressed urge - how does it relate to the body conversation we are having? What are the right small steps to take to STOP trying to shrink physically, fit in emotionally, erase myself athletically while still running - I am 44 and I want to give myself permission to be really angry and fight on behalf of myself! In my head I think to compete I need to have perfect preparation to have a right to participate or any chance of “success” (also apparently personally undefined) - and I don’t think that’s right either. But I don’t have ANY idea how to start unpacking all of this besides obviously talking to my therapist about it, and I thought I’d come to my favorite coaches because I DO think it’s part of this larger conversation. Small steps are the key to get from sedentary to rockstar fitness. Small steps are the key to get from poor nutrition to nurturing yourself. What are the small steps to get from doubting a right to take up space in a race to pushing yourself hard and being badass?
I know we've beat summer running to death, but can you talk a little bit about shuffling/walking at whatever snail pace necessary to keep HR low vs. running at 150-155. What's better? Should we do whatever it takes to keep under 140 or is it better to get out there and get moving even if HR is higher than it should be because it's 90F at 5am and it's humid AF!
Starting the on-ramp in a week. Which means I have 11 weeks until my Marathon (insert minor freak out here, okay now I am better 😉). But I’d like to talk about food. I would like to fuel with real food, not gels or blocks. As I age I am finding I have lots more food intolerances. Have either of you (Sarah or MK) had much experience with fueling with homemade or real food alternatives? Thanks to both of you- Kristy
Seeing everyone's race plans is giving me a serious case of FOMO. But I know with some nagging injuries it's much smarter to take it easy this fall and focus on building slowly and getting strong AF. Can you talk a little about being okay with not racing for longer periods (a year or two)...
If we're looking at doing the strength beta in September, I know we're supposed to get serious in August, but how critical is the long run distance in that equation? Ballpark? Minimum?
I am running the Rimaconn relay on August 24 as part of an Ultra team (total of 25 miles on the low end). How should I modify Maintain to incorporate a taper to be ready? And when can I jump back on the plan? I will be participating in Strength Beta, so I still want to be ready for that, as well. Thanks!
When doing the workouts with 5k and 10k pace intervals I have been using my most recent race paces for those distances which is considerably faster than the formula of 140 pace minus 3 minutes. Sometines if those oaces do not feel doable I will back off, but most of the time I am able to hit them. Am I doing myself a disservice training this way? My easy effort pace is about 14:00 minutes per mile, but 11:00 per mile for a 5k effort does not feel difficult at all. I averaged an 8:42 at a 5k this spring, so that is the pace I typically use for those intervals. Of course my heart rate is in the 170s to 180s during those intervals. I wasn't sure if there was a HR cap for the faster intervals.
I have trouble doing the supine plank on my elbows. Is there any problem if I do it up on my hands instead? Am I missing benefits with that difference in form?
What is the recommended time between races when following Dedicated or Tenacious? Debating a half or a full approximately one month after my October race.
Hey Coach MK and Coach Sarah!!! Short question: how many days do I need between my last long run and my race? Longer question with background info: It’s Kara Mayes! I’m running/hiking the Pikes Peak Ascent in 4 weeks! Although it’s “only” 13.3 miles I’m loosely using the marathon ramp plans for my long runs since I expect to take 5+ hours to do it. With crazy weekend schedules in my family I decided to move my long runs to Tuesdays for the next month and maybe forever. So now I’m looking at my last long run being 10 days before my race instead of the 15 days before based on the usual ramp up schedule. Do I need to shorten the last long run to be less than 4 hours if it’s just 10 days ahead of my race? Or keep it 4 hours? Or see what feels good on that day???? Thanks for the answer and thanks for you all being you!!!!
I’m trying lane 2 this month but have not been as successful on it as I was in Lane 1. Successful meaning getting the greens in Training Peaks. I’ve only gotten 2 runs and no strength the last 2 weeks (if it matters, it was Monday and Saturday I completed). Reasons for it were work travel last week and lots of unforeseeable chaos this week. Does this mean my life isn’t ready for Lane 2? What does “75% of the work 90% of the time” actually look like? Is that based on total time or number of workouts or what? I was planning on doing Lane 2 again in August with the hope to move to Maintain in September after school starts and kid bedtimes aren’t so late and weather is cooling. Next week I will try running in the morning since we’re starting to get kid bedtime a little closer to school normal. Ann R.
When should we carry water on runs? How long? Temperature?
I am very afraid to run outside, alone, in the dark in the early mornings. I have no problem running alone in my neighborhood once the sun is up but cannot bring myself to do it in the dark. Usually early mornings are the only time I have to myself. Any strategies for running in the dark and feeling safe? Or am I better off sticking with the treadmill (which is my traditional go-to for 90% of workouts) ? My pace and cadence feel much better on the occasions I am able to run outside and I’d like to be outdoors more often.
Hey Coach MK The Amazing Coach Sarah- Can you give some suggestions on how to transition a bit more gently from Re-build to Maintain? I started out in Maintain and that was too much so I stepped over to Re-build. I have the plans for both on my “Training Peaks” calendar and when I (for example) compare the Monday workouts, I feel like it is too big of a jump. I’m ready to do more than “Re-build” but “Maintain” seems too much. What do you recommend? Thank you!
Last week we touched on the notion of ambition: how a little can encourage good work but too much can lead to bad choices. This week, we take a critical look at lying and cheating by examining the forces (systems, pressures, incentives) that would lead a person to cheat in sport at both the professional and hobbyjogger (aka Boston Qualifying/not-paid-to-be-here) level, and wonder if that's much different from a time little Coach Sarah lied to her parents about swim practice.
To be clear, we are not condoning cheating. Like top colleges, the highest levels of sport are full of people who absolutely deserve to be there. In this podcast we postulate that cheating is not going to end unless we look at why a good person would make a seemingly bad choice.
Cheating is defined as: "to act dishonestly or unfairly in order to gain an advantage, especially in a game or examination."
Coach MK and Coach Sarah take a high-level look at pop culture, aka “current history/history in the making” then seeing how our responses to these stories tell us how we view and judge ourselves and how THAT, frequently warped lens, focuses on our goals, our bodies, our expectations...and for most of our runners, all of that is visible in our approach to running.
The duo discuss the relevance and importance of their generational wordview (Sarah is a Millennial, MK iwebster.com/words-at-play/words-were-watching-xennial">s a Xennial or something? she isn't quite sure) and how the world changes but the worldview doesn't.
They move on to the New Season of Queer Eye Season 4, where Jonathan Van Ness goes back to his high school to give his music teacher Kathi Dooley a makeover. MK hails from a family of teachers, and is THRILLED that this show deftly and cleanly demonstrates how the job most Baby Boomer and Gen X teachers signed up for isn't the job they are expected to perform today.
This leads to the importance of the arts in general, and how both ladies tie their critical thinking ability to their liberal arts education while realizing that hiring managers may not appreciate what a liberal arts major brings to to a corporate environment anymore. The pressure to major in anything BUT liberal arts is very very real, and the pressure mounts as the cost of education continues to rise, seemingly unabated.
After some very cool tangents about Coach Sarah's Harry Potter-sounding college experience at Middlebury (WHAT IS YOUR LIFE COACH SARAH?!?!?) and how pressure to perform broke Coach MK, the duo acknowledge how pressures to perform have increased and students feel they don't have room to learn from failure AND be admitted to top universities anymore. The population is growing but college classes aren't, which means the competition is stiffer than ever...and the incentives to get an advantage any way possible, are rising. When the stakes are high you can bet that cheating is, too. What's a teacher to do?
In this conversation, the conclusion is the point as they circle back to look at what cheating is and what the word means when discussing a professional athlete, the holes drug-testing-ineffective-aoc-20130301-2faph.html">in the systems ama.org/sites/default/files/resources/files/2013-05-12-Lack-of-effectiveness-of-testing-WG-Report-Final.pdf">that monitor cheating globally, and how the same types of actions are occurring at the hobbyjogger level as the governing bodies struggle to determine how to sniff out and manage doping in super-master categories and why a runner would even consider it or believe that they are not doing anything wrong.
I can only read one link, which one do I pick?
This is a close second: https://www.outsideonline.com/2298566/how-catch-blood-doping-marathoner
This is older, 2009, but even more relevant today: https://www.nytimes.com/2009/08/19/us/19athletes.html
During that podcast, you said to follow WHO on Twitter?
Alex Hutchison, too. I get alerts when these guys tweet, their content is always relevant and on-topic, unlike these podcasts!!!
I also said to read Celebrity Gossip, Academic Style’s Facebook page.
Why Cheat To Go to Boston When You can Run For Charity?
Coach MK likes to say that running more slowly than you want to go in any given moment is THE hardest thing you will ever do as a runner- so a 3:15 marathoner may not consider a charity bib to be a viable option. The race wouldn't lose allure or integrity by allowing charity runners with a recent race time faster than 4 hours (the original qualifying metric) AND/OR within 10 minutes of the runner's qualifying standard to be corralled with with runners at that same level, but doing so could in fact help allay some of the incentive to cheat and back-door-into-the-marathon-connects-runners-with-a-cause.html">reduce the perception that a charity bib is lesser or undeserving.
BUT LANCE ARMSTRONG!Not letting him off the hook, but casting him out of the sport changed nothing. He will totally make a comeback no matter how any of us feel about it. That’s reality, not endorsement.
Read this about Floyd, though.
Links on Burnout/Errand Paralysis
The Coaches catch up quickly before telling the world how INCREDIBLE Julie Patno Winkler's Vermont 100 performance was over the weekend. Quick reminder about the upcoming Strength Beta opening on Sept 1 (email firstname.lastname@example.org if you want to join) then we dive into questions around the 20 minute mark.
Note: at the time of the recording, Coach MK had not yet seen Julie's Training Peaks data. Once she did, she absolutely lost her mind. If you would like to see what she saw, click here for a data-filled video walk through Julie's badassery. Click here and then click here for the Facebook posts.
1. When I'm running outside in the heat, if my HR stays under 140 and I'm well-fueled, am I generally OK even though I'd rather go home and crawl into the freezer?
2. I’m kinda starting to wonder about upper body strength. My core and lower body are doing amazing with the strength work, but I’m noticing the muscles in my upper back, chest, and arms are fading a bit. Are these muscles not important to running, and should I just focus on them as an “extracurricular” to my FPP workouts? By focusing on them, I don’t mean I’m going to be hitting big weights or reps, just incorporating some push-ups or overhead presses with dumbbells every now and then.
1. During the marathon ramp up plans, should we continue to follow the strength circuits that are part of the monthly Maintain plans?
2. I've heard MK mention 95 minutes as the magic number for long runs. Can you talk about what happens in our bodies after 95 minutes and help me motivate for these long runs in the terrible summer heat? Thanks!
3. On the marathon plan: I have a conflict with one of my 16 mile Saturday runs. Is it okay to start the plan a week early and repeat the weekday runs? I know that I will be hiking on that particular Saturday but probably won't get the time on my feet that the plan specifies.
4. I have a question about the strength beta and I think I know the answer, but I need to hear the words come from Coach MK and/or Coach Sarah. I am register for my first full marathon...YAY! I am going to be running the Disney Marathon in Jan 2020. I have been considering running a 10 miler in October to try for a better proof of time and get more time on the course for the Disney Marathon. My goal for the marathon is to finish and feel good enough to enjoy the rest of our family vacation at Disney. If I want to do the strength beta do I need to forget about getting a better proof of time at the October 10 miler? Thanks, Kris!
Last year, Susan DiLeo hit Coach MK with an idea: she wanted to run 50 miles before midnight on her 50th birthday. The catch? She wanted to run them on a 1-mile paved loop around the parking lot at the New Jersey State Fairgrounds.
In this episode, Susan will tell you how she sold Coach MK and no less than 15 other women on this idea, plus you’ll hear from two other badasses who fell under Susan’s spell: Melissa Yacuzzo and Tamara Paton.
These women are modest, but their accomplishments are anything but. We hope you enjoy this tale of a 24-hour race that is WAY cooler than you would think: Three Days at the Fair.
Coach MK and Coach Sarah livestream question and answer sessions for their runners 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 and super informative, and anyone may ask follow-up questions during the live broadcast.
Hey Coach MK The Amazing Coach Sarah (sorry I accidentally submitted a doc without completing the question): Any tips on form for “runner’s knee”? I notice minor knee pain after doing strides/accelerators/pick ups. I feel like I generally have good form. However, the acceleration speed seem to be the precipitating factors. I cannot thank you both enough for your wisdom, guidance, support awesomeness you bring into my world! - Becky
I’m not quite in the market for a new watch yet, but what are the differences between the Polar Vantage M and V? It looked like running power without a stryd, their “recovery pro” thing and an orthostatic test. What the heck is an orthostatic test? Are those worth the extra 200 bucks?
Hi Coaches. So happy to be here. As you know I am rehabbing my Plantar Fasciitis from 9 weeks ago. I am happy to say that it’s 95% there. I am listening to my body and continuing with all the rolling, massage and strength exercises so it doesn’t return. I am also able to wear my Fivefingers again to improve my foot strength. My question is about long runs. I am doing what I can do. Listening to my body. Is it ok to slowly build up with an a of being able to follow the August plan more closely. Today’s long run I did 75 minutes I was tired and hungry. It was tough I am scared doing too much will get me injured again. I am kind of thinking doing maybe 90 next week and see how I feel the last week of July Is this reasonable? So glad I am coached and loved again. Also thank you Coach Sarah for your strength streams. I am so consistent thanks to you. X
Just need a reminder on how many weeks to ramp up for a half marathon. Is it 6 weeks? Also just wondering if office hours will be available if we would like advice for race day strategy? Race isn't until the fall, so I'm not stressing just curious to know if this will be an option available to us. Thanks! Kim
A couple questions. First up... for those of us running a fall marathon, is it a good idea to run a half marathon somewhere in the 10 week program and if so when? Also, if we have a hilly marathon, are there specific strength exercises or tweaks to our existing 10 week program. Or would this be something we can access in our member center? THANKS much...and I forgot to look but is this where we also find descriptions to the runs of the 10 week programs. THANKS A TON!
Heart rate question. I know my Garmin 235 is bit wacky. Sometimes it doesn’t read my HR correctly. If I am really basically running at my normal EE rate and the Garmin goes all wacky- should I continue and just shuffle or should I walk? I can take my pulse and am pretty sure I am below 140. Thoughts?
Enclosing my "hilly" race course. Looks like I have my work cut out for me 😉Any tips for training for a hilly race much appreciated:-) THANKS https://www.lochnessmarathon.com/event/loch-ness-marathon/
Help! I am confused about the hip inversion/eversion on the Friday strength exercises for Maintain. I just re-watched MK's videos and want to clarify: the standing foot *does not* move as I twist, correct? Because I could swear that I am seeing MK move her standing heel! And if this were ballet class, that's what we'd do. Further, does the raised leg rotate in the hip socket? i.e., do the kneecap foot stay pointed @ the ceiling throughout? Or do they rotate from ceiling to wall back? I can't see MK's foot in the video frame, and it looks like the femur/knee is rotating. I can't tell if you're just showing different ranges of motion for different modification options, or if I'm making it something it's not. Thank you! Love, Too Many Dance Classes
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