May 17, 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, we take questions about long runs,
foam rolling, and the value of walking.
Intro
My hook is that "we are never
talking about the running." And at my level, recreational running,
we aren't. We are talking about identity amidst the pressures of
Diet Culture and Hustle Culture, trying to claim space for
ourselves in a sport that is also a hobby that is also a common
attempt to rewrite a personal narrative.
Most recreational runners I work
with were not competitive athletes. Many don't think they look like
runners despite logging 30+ miles each week. Most took up running
later in life, after breakups or divorces or kids or transitions
that can only be run through. My client base ranges from 19-86 with
a mean of 51.
#WeeklyWins - 11:25
Runner
Interrupted
- Carrie Senigen is graduating!! Associates in
engineering technology.
- Jennifer Wolf has discovered that she really
likes working from home.
Build
- Patricia Luna is happy to be seeing some
improvements in both her pace and how she feels on the
run.
- Robin
Monique finished her very first avocado toast. Huge with
because she never thought she could go for 60 minutes.
- Jessica McMeyes has been focusing on keeping
her heart rate down during her runs. She is loving the fact
that she feels good and not sick exhausted after her
runs.
- Kristen Levithan is rocking the guided diy
approach she is truly customizing the program and making it work
for her where she is in her fitness and life.
ReBuild
- Christine Lancaster ran a virtual 5k and felt
great at a faster than average pace
- Renee
Hahn ran a virtual 19.1
- Stephanie Horman ran her fastest mile since
joining fitness protection
- Any
Scerbowicz had her first continuous run in months and got a full
mile of running in.
- Amanda Blockinger Bailey did a great job
listening to her body during her long run and honored what is was
telling her rather than pushing through and risking
injury
Maintain
- Happy
Birthday Susan. Susan is running 51 miles for her 51st
birthday. She is also using her run to raise money for a
reproductive health organization called all
options.
- Francine Scheller ran her 50 mile run and
finished in under 12 hours.
- Jo
Ambrosi nailed her 10k race! She came in under her goal time
and made negative splits.
- Nicole Wood YOLOed the NYRR Brooklyn half
marathon and felt good enough to take a smiling picture at the
end.
- Carissa Hatlig completed a 4 hour run it was
hard and she felt like quitting but she stuck with it and finished
her run.
- Sarah
Seeburg completes a 5k with her kiddos, and they admitted to having
fun
Questions
ReBuild -
26:57
- Just
starting back after an entire year away from running. In the last
few months, I’ve become very dependent on Pilates, and love it.
Right now, I’m doing online classes, 4 days a week. Doing your work
in the morning, then pilates in the evening. Can I continue this
schedule? I’m going easy in ReBuild, which means very very slow.
Working on getting used to time on my feet.
- Starting to notice there are some pretty high
heart rate caps for an old lady like me. I certainly don’t mind
them because it allows me to run longer, but should I cap myself
lower? I’m now 67. After a few weeks of this, I can run about 5
minutes without stopping to walk. That’s much better than what I
was doing before!
- I'm
trying to catch up by listening to ask the coach, and I just found
the videos on the ReBuild facebook page! Yay! That answers a bunch
of my questions. But, I listened to one a few minutes ago from
March about a coach leaving. Did I screw up by emailing her the
other day about problems? She was very helpful!
- Can
you show me examples of the Tuesday strength: B stair calf raises,
toe fall band walks, and B calf jumps. Are we doing the strength
workouts twice through, or just once?
Maintain -
36:40
- I’d
like to have the option to add runs on Thursday and Sunday in
addition to the regularly scheduled runs. Should I use a lower
heart rate cap on those days i.e 120 or 130 to make sure I’m not
overdoing with 7 days per week?
- Hello
Coach! Today's question is "Numb Toes". When I used to live in the
tropics my toes would go numb when I ran. I moved to a wider toe
box shoe and as I got into better shape and started running more
miles in the problem mostly stopped. Living in the UK, I haven't
seen this problem since, but recently I have started noticing it
again. I am running in a new iteration of the shoe which may have a
tighter toe, I also think it may be due to to heat as we have had a
few warm days. But, I really wonder, could it be due to extra
weight that has been gained in lockdown, or a change in diet, like
maybe too much or not enough salt, or could it be to less training
as I am basically living on 30 minute slow runs? Thoughts? Thanks
as always. Kristy
- My
question is about the rest day. I’m doing 75-95% of the Maintain
plan as written every week, only modifying to shorten a run
occasionally if I’m not feeling up to it. In these COVID Times I’m
finding I need to move everyday. What is generally okay to do on
the Sunday rest day? I’m not looking to add a run, but want to
check in about long walks, easy bike rides, that sort of thing.
Thanks!
- You
have emphasized the importance of the combination of the Friday
Stride Sandwich followed by Saturday long run. Why is this pairing
important?
- In
following Susan's terrific multi-day even this weekend she talks
about putting her legs up the wall. Could you elaborate on how/why
this is helpful?
- I’m
new to the group. I just ran a virtual half. If I continue with the
Maintain training schedule, can I really run a half marathon by the
end of August/September just by following that
schedule?
Build -
56:26
- Are
the daily prompts the best place to ask questions as we
go?
- I
follow the Training Peaks running schedule, right? But I don’t run
on Sundays, so I swapped the Sunday run with another day. Am I
going to be totally off from everyone in Maintain? I’m following
the FB posts & what I’m doing isn’t always matching.
Thanks!
- How
do I adjust for increases in workout time on feet if I haven’t kept
up with what was on the schedule the past two weeks?
- What
are penguin kicks?
- Right
now I’m not spending much time running because my heart rate is so
high (above 140). As I continue to follow the program, will I be
able to run more because my heart rate will go down a
bit?
- Did
my first avocado run this Saturday morning, no accelerators (easy
effort by any definition - average heart rate was 105, peaked at
130). By the evening, my knees hurt quite a bit, especially with
stairs. What gives?
- Hi
Coach MK, If life gets in the way, and we can only get in four runs
for the week, should we be prioritizing certain ones (drop an
easy30 or cake walk, because they're easy, or a dog run because
there is 2, or an avocado toast because they're not sexy?) What if
we can only get three runs in?
- What
are the important factors to keep in mind when buying a pair of
running shoes?
- What
should I do if my running partner has a very different heart rate
than I do? Mine is always faster than hers. How can we train
together?
- My
feet keep cramping while I run/walk. What can I do about
it?
- Hello
Coach. I'm attempting to rebuild as I recover from injuries. Right
now i'm walking with very little shuffling during mid run if i feel
up to it. My question is if I feel a little twinge of injury coming
back whats the best thing to do? I have a little knee pain and
tendon pain in the left foot. If I feel it while out I always slow
down immediately, but if my tendon is sore the next day should I
skip or go anyway and keep it very very easy walking? or something
else? I've also gained a substantial amount of weight during time
off and quarantine. Not helping. So there's that too.
thanks!!!
- During the warm up/cool down, my slowest jog
still has a heart rate that hovers between 150-160. (As slow as I
can go without starting to look like those crazy speed walkers
whose feet never leave the ground), but I could definitely maintain
that jog for a long time, maintain a conversation etc. It doesn't
feel like a struggle. Should I be walking instead to stay
HR<140?
- Should we be doing any specific stretches after
runs? I had very tight calves after my first easy30 this week, but
not after the dog run. Am I landing with the wrong part of my foot,
or is my body is just getting used to running?
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