Dec 7, 2020
Coach MK livestreams the #WeeklyWins and
answers the questions of Fitness Protection members each
week. They are
a lot of fun, super informative!
This week, Coach MK talks about Slow Burn
starting in January.
#WeeklyWins - 9:35
- Christine Lancaster felt good about the amount
of running she was able to get in during the month of
- Brenda Haskill found her run helpful in shaking
off the anxiety caused by a bad dream.
Hobson has been a badass at work and is excited about turning her
badassery towards her running since her work is calming
- Corina Terry had a
great run where she listened to Christmas music while she ran. 🎶 🎄
❄️ she said, “ It was fun & brought back lots of Christmas
memories. Made me happy”. 😊
Seeburg picked snuggles with kiddo over
- Francine Sheller is proud of having been super
consistent with her strength in the month of November.
Questions - 13:24
ReBuild - 13:24
you talk about layering for cold weather running? I’m usually
a winter weenie and run on the treadmill, but I don’t have one at
home, and the gym is closed again, so it looks like if I want to
run, it’s going to be outside.
you talk through or demo the strength moves for this month? I’m at
a loss without the extra guidance. Thanks!
Maintain - 22:32
there. So this is sort of a visual question. I'm going to include a
link to 2 different runs. One is Friday's stride sandwich. The
other is Saturday's long run. Succinctly, for both of these runs,
is my goal to get my heart rate back down to 140 as quickly as
possible? For me, I typically do a two-mile warm-up, then one mile
with 30 seconds fast, one minute slow. A lot of times, that one
minute slow, really isn't that slow. I'm not sure if I should be
slowing down a lot more to get my heart rate down. I'm happy with
how it's working out for me; the other graph there is Saturday's
long run, where I have a lot more time to get the heart rate down
after the pickup. Lastly, I'm still lobbying to have this run
renamed the Monty Burns because the graph looks like his fingers.
Anyway, thanks for listening. https://photos.app.goo.gl/y3Hd7rzFi5HeJnHp8
like to know a little more about the slow burn
For more information and hear from past Slow Burn "graduates,"
listen to this FPP "Slow Burn" episode from
November 17, 2019.
to subscribe to our podcast, Running
Life, and get more racing and
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Coach MK Fleming is the
founder of Fitness
Protection, LLC. Click
to download her most popular training plan, Tenacious