Jul 19, 2020
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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