https://www.spreaker.com/show/fitness-protection-the-podcast
This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking.]]>enFitnessCopyright Mary-Katherine Brooks Fleminghttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/239068c82410c02ab5b409dce455f211.jpghttps://www.spreaker.com/show/fitness-protection-the-podcastSat, 08 Feb 2025 18:35:03 +0000Mary-Katherine Brooks FlemingMary-Katherine Brooks Flemingfeeds@spreaker.comCoach MK (Fleming) is the founder of Fitness Protection, LLC and Coach Sarah (Axelrod) is VP of the #coachedandloved brand. They are run coaches not life coaches; running is the conduit they use to examine the world we live in as well as its impact on...
This podcast is geared towards every runner who won’t lose their home or health insurance if they show up to the corral with a hangover (though we do not advise it!). Whether you are a marathoner or a hobbyjogger, you will find something to enjoy when the coaches start talking.]]>false80cf1177-a9e4-5952-83e0-483afb6f496aepisodichttps://www.spreaker.com/episode/inspirational--47229947https://www.forbes.com/sites/andrewpulrang/2019/11/29/how-to-avoid-inspiration-porn/?sh=67d562535b3d  ]]>ff091f90-40ad-4861-8c34-17b6da05fbf0Wed, 11 Aug 2021 16:00:00 +0000Mary-Katherine Brooks FlemingCoach Nikkia discusses what we think is inspirational and some of the reasons behind it. She asks whether we understand that there is another human on the other side of those stories. Links:...https://www.forbes.com/sites/andrewpulrang/2019/11/29/how-to-avoid-inspiration-porn/?sh=67d562535b3d  ]]>931truefullhttps://www.spreaker.com/episode/no-man-s-land-fall-racing-in-2021--4460113768976562-c2b0-4504-959d-ed075c6f51bcMon, 03 May 2021 01:42:39 +0000Mary-Katherine Brooks FlemingThis year, there's no Tiger King to save us...so what do we do? How do we train for the rest of the year?   At the time of recording, the mask mandate had just been lifted nationwide, with the promise that small group gatherings may be possible by...2095truefullhttps://www.spreaker.com/episode/no-is-a-complete-sentence--433459332bae1d24-0c91-47b7-ae38-93c16e50e3d8Mon, 08 Feb 2021 12:00:00 +0000Mary-Katherine Brooks FlemingFrom Coach Nikkia:  This is my podcast, passion project, sounding board, and my gift to those that want to listen. Everybody has got a podcast, tons of topics, a whole bunch of hosts, and lots of people who are probably way more eloquent than I am...289truefullhttps://www.spreaker.com/episode/cold-weather-running-and-the-outlook-for-2021-races--42838093https://photos.app.goo.gl/w86JrhMK9fBtZkW28 What’s your take on the racing outlook for 2021?  Do you think it makes sense to start building for an early fall marathon.     Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>fbaa3467-b7b6-4537-98a8-9df6ac8e2381Mon, 04 Jan 2021 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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 cold weather running gear and the outlook for 2021 races.    #WeeklyWins...https://photos.app.goo.gl/w86JrhMK9fBtZkW28 What’s your take on the racing outlook for 2021?  Do you think it makes sense to start building for an early fall marathon.     Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>1384truefullhttps://www.spreaker.com/episode/romjul-roar-into-2021--427253132320031b-604a-4768-bf98-b8cddcd71a4bMon, 28 Dec 2020 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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 Romjul and more details about Slow Buring starting in January.  ...1315truefullhttps://www.spreaker.com/episode/slow-burn--42578655https://photos.app.goo.gl/y3Hd7rzFi5HeJnHp8 I’d like to know a little more about the slow burn program.  For more information and hear from past Slow Burn "graduates," listen to this FPP "Slow Burn"  episode from November 17, 2019. Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>35bb6a31-504e-4cfd-929a-f4b82bb56fd0Mon, 07 Dec 2020 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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 Runner Interrupted...https://photos.app.goo.gl/y3Hd7rzFi5HeJnHp8 I’d like to know a little more about the slow burn program.  For more information and hear from past Slow Burn "graduates," listen to this FPP "Slow Burn"  episode from November 17, 2019. Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>2324truefullhttps://www.spreaker.com/episode/fitness-protection-program-your-light-during-the-holidays--423284132cd3e01b-03f4-4a7f-abfc-c26acbda03d8Mon, 30 Nov 2020 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...1429truefullhttps://www.spreaker.com/episode/do-you-ever-feel-horny-after-a-run-asking-for-a-friend--42328415deece67b-854c-4483-97a2-ccb511192715Mon, 23 Nov 2020 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2858truefullhttps://www.spreaker.com/episode/so-now-what--420703969f698565-3844-4b30-b648-c4b1cfee3094Mon, 09 Nov 2020 00:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...3009truefullhttps://www.spreaker.com/episode/easy-effort-pace-muscle-cramps-the-bosu-booty-workout--41804784https://youtu.be/M7ujZS5jKWI Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>4bd4c5c8-b4b9-44db-9138-0637ab517a05Sun, 25 Oct 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...https://youtu.be/M7ujZS5jKWI Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>1848truefullhttps://www.spreaker.com/episode/the-dan-f-diy-half-marathon--4156573105dce863-7c42-4cda-8d14-6a1801053215Sun, 18 Oct 2020 23:00:00 +0000Mary-Katherine Brooks Fleming#AskAway 10/18/20 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...2882truefullhttps://www.spreaker.com/episode/fall-racing-season-strength-trail-running--4156573269b949f7-b257-4604-b93d-41cc3d137facSun, 04 Oct 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2680truefullhttps://www.spreaker.com/episode/body-love-with-lindley-ashline--41321314http://bit.ly/bodyliberationguide. To watch the live recording click here!]]>cc079274-1bcc-464e-a64e-fc2b7db94935Wed, 30 Sep 2020 09:00:00 +0000Mary-Katherine Brooks FlemingWhen you think of a runner, what image pops in your head? Most of us come back to the same image informed by the stock photos we see and use papers, magazines, and the books we read. Looking for images that deviate from that one in our mind can be a...http://bit.ly/bodyliberationguide. To watch the live recording click here!]]>3555truefullhttps://www.spreaker.com/episode/runner-safety-anemia-canceled-races--413213121574e4fb-f928-4992-8a74-5d14d4b3ebdbSun, 27 Sep 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...1297truefullhttps://www.spreaker.com/episode/overstress-sad-and-the-cortisol-connection--40959771c26204ac-cbd4-4a74-91fe-d80c6f3af7a6Sun, 13 Sep 2020 23:30:00 +0000Mary-Katherine Brooks FlemingCoach 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...1549truefullhttps://www.spreaker.com/episode/running-after-an-injury-guided-diy-coaching-building-running-endurance--408925018ef2ad52-a0e2-466a-9167-2674a9b82fbdSun, 30 Aug 2020 23:30:00 +0000Mary-Katherine Brooks FlemingCoach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, Twitter, and Twitch simultaneously. Join us! They are a lot of fun, super informative, and...2199truefullhttps://www.spreaker.com/episode/chafing-foam-rolling-broken-toes--40575472ba59a893-7cf8-4410-b208-df8b30fa2ccdSun, 23 Aug 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...1277truefullhttps://www.spreaker.com/episode/heavy-legs-it-bands-and-heart-rate-running-for-teens--405754747f770129-5003-4f85-a1e9-7ced4aad3e1eSun, 16 Aug 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and now on Twitter,  @CoachMKFleming, simultaneously. Join us! They are a lot of fun, super...4628truefullhttps://www.spreaker.com/episode/toe-yoga-dedicated-af-and-ramp-rates--403376260e8d07db-c713-4f44-bcbb-aa16711fe8f8Sun, 09 Aug 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection, and Program YouTube Channel simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask...2563truefullhttps://www.spreaker.com/episode/finding-your-own-queer-spiritual-path--40337629https://www.patreon.com/daliakinsey https://thewayoftheriver.com/ https://body-liberation-community.mn.co/]]>8fd40b47-1474-44ad-9871-0930eb4de386Fri, 07 Aug 2020 09:00:00 +0000Mary-Katherine Brooks FlemingFor this bonus episode, we are excited to spotlight The Fitness Protection Program's very own Chief Nutrition Officer, Dalia Kinsey, and her newly launched podcast Body Liberation For All: A Fitness Protection Production.  If you, like so many of us,...https://www.patreon.com/daliakinsey https://thewayoftheriver.com/ https://body-liberation-community.mn.co/]]>3828truefullhttps://www.spreaker.com/episode/august-workouts-motivation-the-olympics--40337627f7a28af7-28fc-4f53-a463-aa0d830209f5Sun, 02 Aug 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2180truefullhttps://www.spreaker.com/episode/silly-toes-warm-up-fueling-and-knee-pain--400703733622059b-8e3e-432f-b4ab-5dc461cb4bc4Mon, 27 Jul 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...1964truefullhttps://www.spreaker.com/episode/warm-up-cool-downs-wearing-masks-the-saharan-dust-cloud--39790499https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlighting the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   Questions - 3:10 Build ReBuild - 3:10 How do we access the plans each month?  Do we buy them through training peaks or is included in our subscription? What are accelerators and what does the (20/40) mean when I see them in my plan? How do I keep track of all of the different intervals?  This is so confusing! When I do the warm-ups and cool-downs am I supposed to keep it under 140?  Like, stop and walk??   Maintain   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>c3b22bb0-f885-44c4-ab4e-ef9200bd2680Tue, 30 Jun 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlighting the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   Questions - 3:10 Build ReBuild - 3:10 How do we access the plans each month?  Do we buy them through training peaks or is included in our subscription? What are accelerators and what does the (20/40) mean when I see them in my plan? How do I keep track of all of the different intervals?  This is so confusing! When I do the warm-ups and cool-downs am I supposed to keep it under 140?  Like, stop and walk??   Maintain   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>3232truefullhttps://www.spreaker.com/episode/getting-your-body-to-warm-the-friendliness-of-southern-runners-nutrition-hydration-needs-as-the-humidity-start-to-climb--39790497https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlight the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   #WeeklyWins - 10:55 Runner Interrupted Erin Harkness has found herself back in the runner interrupted crew with a broken foot but is proud of herself for focusing on what she can do, cycling and strength.  Build Barbara Puckett has been tenacious AF managing running and work as she returns to in-person work for the first time since March ReBuild Kristen Frazier was winning last week because she had a plan with her doctor to help her get her back on track and feeling better.  She is still winning this week because her plan is working and she is seeing great effects from her new medication. Karen Sutton’s 12-year-old daughter Danda did her first long run!  She is so proud of herself keeping going for an hour! She has been following rebuild for 2 weeks and is loving it! She has never been a sporty kid, is very worried about her size, and has little confidence in her physical ability  Which is a shame because today we covered 4.2 miles! When she finished she said she felt amazing!! This was a brilliant moment! So I let her wear my FPP T-shirt. And she wanted to wear it all day! Thank you Mary-Katherine Brooks Fleming from the bottom of my heart for the gift of physical confidence for my daughter. Stephanie Hornans daughter was accepted into a dance group that she had to audition for via zoom earlier in the pandemic! Leslie O’Berry has been made an amazing entry into the Rebuild group and is all ready to move to lane 2 after only being part of Rebuild for 2 weeks! Any Sczerbowicz is doing an amazing job of listening to her body and is rebuilding on her terms.  She is in no rush to hurry up and get back to where she was, she just wants to make sure she is healthy and fit. Amanda Bailey is getting back into the consistent running habit and ran 3 days in a row this week. Katie Hansen hasn’t been able to be too active in the Facebook group lately because of how much energy her job as a doctor has been taking,  but she reports that she has been able to keep running 3-4 days per week even with all the craziness. Maintain Nicole Uhl did a 2:15 LR today on the track. She comes to us from Galloway and has never run more than 5 min at any one given time.  She felt pretty good during her run so I was like, "let's see If I can make it around the track". She did and still felt good. So I thought "well maybe I can do a mile nonstop". AND SHE DID! She reports that it was slow but she kept her HR under 140 and felt amazing. She was so proud because she has NEVER run a mile nonstop. Nicole’s win gets better. She finishes out hour one with run/walk intervals, whatever felt good. Hour two she thought, "that mile felt pretty good, wonder how far I could go?" SHE RAN THE WHOLE SECOND HOUR! 60 minutes without stopping. She has never done that before and didn't think it was possible.  She has chronic fatigue from a slew of medical issues and thought she must tire easily and that's why she couldn't sustain a run for longer than a couple of minutes at a time. Well, she learned she WAS WRONG! And just hadn't been slow enough to be considered easy effort. She is so freaking excited to see what I can do now. Thank you! Corina Terry has been having some less than stellar sleep lately but is still managing to get her runs in.  Way to be tenacious AF! Trisha Thorme’s family is excited to be starting a new tradition of summer movie clubs at their house Questions - 19:51 Build ReBuild Maintain - 19:51 Hello, it’s beginning to get very hot and humid where I live.  Can you talk about fueling in the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Are there signs to look for that I may be drinking too little vs just having a crappy run? Hi Coach, I’m feeling very sluggish on my runs and needing to walk a lot.  Summers here so it’s hot and humid and my guess is they are related.   Is there anything I can do food/drink wise to help perform my best in these conditions. I don’t feel like I’m acclimating as well as I usually do to the summer heat.  Is there anything I can do to help me feel better. I feel constantly thirsty and dehydrated, but I pass the pee test so I know I’m drinking enough (also for reference, I’m not diabetic and have had my sugar checked - no issue there) is there anything that would help me to feel more hydrated. 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? Less of a question but more of a since you have this platform...can we talk about communication on the trail? Here's the deal, I'm an almost ex-New Yorker moving to the South. In New York, we just go about our business. However, in light of what's going on in the world, or perhaps bc this is a new area for me, everyone is getting a hello on the trail. It may be verbal, some times it's the sign language love sign, sometimes the peace sign, sometimes its the 2 fingers "Keep the rubber side down" (as I fatigue that is my order as it gets easier ha.) Again maybe just the hardened New Yorker in me but I've seen a lot of smiles from people when doing this. Can we make this a thing? Hi MK, I am so grateful for your plans right now. As you know my 12-year-old daughter completed her first long run yesterday. She managed over 4 miles and still is keen to go again next week. Following the rebuild plan lane, 1 has been amazing for her in a way that couch 2 5k wasn’t. Your plans don’t make her nervous about achieving the next level. I am so proud. I am hoping you will give her a podcast shout out. She has heard your podcasts for maybe 1/3 of her life whilst I have been chopping veg and making dinner. She knows your voice. I am sure it would mean the world to her to hear you say how well she is doing  Thank you so much. Her name is Danda   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>29c35d3f-a763-4c8a-a78b-e256d317633dSun, 28 Jun 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...https://black-joy-summit.heysummit.com/tickets/ ally learning track available; support summit; share free access with POC in need of support 7.31-8.2 Fitness Protection Partnership    Each week we highlight the amazing work and successes of the runners in each of our programs.  We start with the runners not running in our runner interrupted program and then our participants in the build, rebuild, and maintain programs   #WeeklyWins - 10:55 Runner Interrupted Erin Harkness has found herself back in the runner interrupted crew with a broken foot but is proud of herself for focusing on what she can do, cycling and strength.  Build Barbara Puckett has been tenacious AF managing running and work as she returns to in-person work for the first time since March ReBuild Kristen Frazier was winning last week because she had a plan with her doctor to help her get her back on track and feeling better.  She is still winning this week because her plan is working and she is seeing great effects from her new medication. Karen Sutton’s 12-year-old daughter Danda did her first long run!  She is so proud of herself keeping going for an hour! She has been following rebuild for 2 weeks and is loving it! She has never been a sporty kid, is very worried about her size, and has little confidence in her physical ability  Which is a shame because today we covered 4.2 miles! When she finished she said she felt amazing!! This was a brilliant moment! So I let her wear my FPP T-shirt. And she wanted to wear it all day! Thank you Mary-Katherine Brooks Fleming from the bottom of my heart for the gift of physical confidence for my daughter. Stephanie Hornans daughter was accepted into a dance group that she had to audition for via zoom earlier in the pandemic! Leslie O’Berry has been made an amazing entry into the Rebuild group and is all ready to move to lane 2 after only being part of Rebuild for 2 weeks! Any Sczerbowicz is doing an amazing job of listening to her body and is rebuilding on her terms.  She is in no rush to hurry up and get back to where she was, she just wants to make sure she is healthy and fit. Amanda Bailey is getting back into the consistent running habit and ran 3 days in a row this week. Katie Hansen hasn’t been able to be too active in the Facebook group lately because of how much energy her job as a doctor has been taking,  but she reports that she has been able to keep running 3-4 days per week even with all the craziness. Maintain Nicole Uhl did a 2:15 LR today on the track. She comes to us from Galloway and has never run more than 5 min at any one given time.  She felt pretty good during her run so I was like, "let's see If I can make it around the track". She did and still felt good. So I thought "well maybe I can do a mile nonstop". AND SHE DID! She reports that it was slow but she kept her HR under 140 and felt amazing. She was so proud because she has NEVER run a mile nonstop. Nicole’s win gets better. She finishes out hour one with run/walk intervals, whatever felt good. Hour two she thought, "that mile felt pretty good, wonder how far I could go?" SHE RAN THE WHOLE SECOND...]]>2306truefullhttps://www.spreaker.com/episode/low-hemoglobins-comfortable-running-attire-the-physiological-reason-for-doing-strides--3979049893c0894c-e907-4804-a5f7-2821a4052405Sun, 21 Jun 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2429truefullhttps://www.spreaker.com/episode/q-a-with-a-transgender-runner--31051120bee31744-37fc-4f46-902e-9d3f1ded511dMon, 15 Jun 2020 11:00:00 +0000Mary-Katherine Brooks FlemingIntro You’ve probably heard it said that “running is therapy.” Though we push back HARD against that idea, therapy is our therapy and nothing else comes close, we can see where this comes from.  We see our running buddies every Saturday and rarely...6226truefullhttps://www.spreaker.com/episode/summer-running-back-to-work--35104795583d4d76-e37c-4f5d-90bf-e7eb89fe1265Sun, 14 Jun 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...3339truefullhttps://www.spreaker.com/episode/how-to-be-an-antiracist--3105111945fec739-3cc6-43a4-82b9-a838ae38fa18Mon, 08 Jun 2020 20:31:45 +0000Mary-Katherine Brooks FlemingOn June 2nd the internet celebrated blackout day, a social media promoted event focused on posting content from people of color and creating features centered on people of color. Sometimes it just doesn't seem appropriate for the show to just go on as...4895truefullhttps://www.spreaker.com/episode/ballet-knee-tracking-humidity--287909935a99d784-dca1-47a6-a0d6-32a6d241c3e4Sun, 24 May 2020 23:00:00 +0000Mary-Katherine Brooks Fleming  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...2590truefullhttps://www.spreaker.com/episode/long-runs-longer-walks--27559245839c7ea7-b70c-4179-91dc-27b5147b20cdSun, 10 May 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2468truefullhttps://www.spreaker.com/episode/vacation-eating-snacks-hangovers--2655092433a0293f-16a4-412e-8c94-256b3cc6e55cSun, 19 Apr 2020 23:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...7012truefullhttps://www.spreaker.com/episode/adhd-and-distance-learning-heart-rate-zones-and-rebuilding-after-cancer--26550920193 (I'll never get there). Training Peaks are super low with Zone 1 145! I'm not sure how either program chose to set these for me, but clearly neither is appropriate. Hello, I have been working to transition for rebuild into maintain and I am struggling with both the extra effort plus the extra distance. Do you have a suggestion for the best way to modify the gap between the 2 plans as I continue to build up my strength and endurance? Should I keep the harder efforts but do shorter runs or stick with the longer runs but just make them easier? Thanks so much! Since my running has been hit and miss lately, I seem to have mis-placed my EE pace. Walking is frustrating and my HR seems to be all over. I know with mediocre at best sleep and the stress of everything it's probably normal, but looking for your two cents and some encouragement....   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>42f59a88-86fb-4317-8380-0ebc99b6877dSun, 12 Apr 2020 18:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...193 (I'll never get there). Training Peaks are super low with Zone 1 145! I'm not sure how either program chose to set these for me, but clearly neither is appropriate. Hello, I have been working to transition for rebuild into maintain and I am struggling with both the extra effort plus the extra distance. Do you have a suggestion for the best way to modify the gap between the 2 plans as I continue to build up my strength and endurance? Should I keep the harder efforts but do shorter runs or stick with the longer runs but just make them easier? Thanks so much! Since my running has been hit and miss lately, I seem to have mis-placed my EE pace. Walking is frustrating and my HR seems to be all over. I know with mediocre at best sleep and the stress of everything it's probably normal, but looking for your two cents and some encouragement....   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>4507truefullhttps://www.spreaker.com/episode/is-it-safe-to-run-in-a-mask--25634552cb12c384-6446-42f6-a302-e2d57dd5a827Sun, 05 Apr 2020 18:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...2822truefullhttps://www.spreaker.com/episode/running-through-uncertainty-and-lovey-oliff--25634553https://connect.garmin.com/modern/activity/4711757287?share_unique_id Alicia Budd - has been getting some really consistent runs in, and has had great support from her husband who is manning the home front and homeschooling while she still goes into work Emily Sorensen got a promotion at work Ann Rich also got a promotion at work Jennifer Sutton is enjoying the balance of having a plan without pressure - it’s giving her the opportunity to do some experimenting with her running to see what feels best Kelly Hoffheins ran a virtual 10k today and PR’d by over a minute! She said “ I felt really strong despite about 150ft more elevation compared to my other 10ks” WAY TO GO, KELLY! Kelly just completed our Slow Burn strength program.   ReBuild - 16:50 first...thank you for being a calm (yep, I said it) and safe place for so many of us. Life is hard, Covid is making life harder, and listening to you is the one place that I feel 100% validated that I am doing the best I can. I mentioned a couple of months ago that I have been living the runner-interrupted life while I mommed and bossed to the best of my ability. Since then, my son was diagnosed as being on the spectrum, in addition to ADHD, and my husband has needed to step out of our lives. This is a good thing (emotional stability is needed right now and he can't deliver that, and then some). I will be working in Lane 1 of Rebuild beginning April, and its going to be slow going - from a building routine and strength back. Its been a solid six months since I've run 3-5x per week. My question is... I have SSSC workouts from long ago heartrate 101, should I do those or whatever the strength series is for April. I'm also back on the bosu for around the worlds and extra stability work. Again...thank you for having the tether to keep me tied to my identity as a runner, validation of my badassery and being a wonderful, thoughtful human being. What tips are there for managing the huge onslaught of exercise videos on social media? I'm doing my best to ignore them, scroll past them, but good grief, every person I know is sharing their online options since they can't go to the gym. "Do my workout! See 10, do 10!" (stupid push up challenge), trainers sharing their meal tips, their at home workouts, etc. etc. It's almost impossible to feel like you aren't doing enough even though I know I am with the ReBuild program. It's that nagging voice in my head saying "but you're at home all day, add more!" How do I put duct tape over that voice's mouth?     Maintain - 28:30 Alex Hutchison just wrote an article stating that warm-ups don’t matter. Do we still need to do Silly Toes? I am planning to use the Tenacious AF plan for my marathon that is tentatively still scheduled for June 7th in Seattle. I may not be reading the plan correctly but what does the heart rate looking line suggest/mean? 60 minutes of _______? I'm reading cardio maximization for Mondays and Wednesdays …. Part of me was on the fence about even starting to ramp up training (I've been doing maintain for a couple of months) due to the charming COVID-19 but my best running buddy, who isn't running as far these days, reminded me that I could do a virtual one around our home town~~~the most brilliant and obvious idea! 🙂 So, I think i'm ready to do it~~~~ hacking it alone will be a challenge in and of itself! Hi Coach, I am struggling to build a new routine with running now that I am working from home. I am excited about all the new opportunities to run at different times of the day, but I’m missing all of my usual cues that trigger me to run. Any suggestions on how to set up a routine that works? Thanks for the long run advice a few weeks ago, it really helped! I’ve been starting out very slowly and figuring that I am warming up for at least the first mile—so the numbers there don’t matter. I am also making sure I am hydrated. Today’s run was especially great, thank you! Erin Nason here! My 25k trail race for Saturday, April 4 was postponed until November. However, I still want to run/race the distance this Saturday. I'll be doing it on the road/sidewalks as all of the trails around here have been closed. I mainly want to know how to adjust the heartrate race plan from a half to a 25k (let's just call it 16 miles!). I'm not going for a time, but I do want to run harder than EE. Thoughts? Thanks you so much for all that the whole team is doing. It does not go unnoticed. It sure has helped this momma out! My kids are kinda lost- they won’t exercise. No sports, no teams no friends- I can’t get them to get out the door! Any suggestions?   Click here to subscribe to our podcast, Running Life, and get more racing and training tips from the coaches! Coach MK Fleming is the founder of Fitness Protection, LLC. Click HERE to download her most popular training plan, Tenacious AF, free!]]>157bbb36-cb8e-476d-9208-4a089e9f74eaSun, 29 Mar 2020 18:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...https://connect.garmin.com/modern/activity/4711757287?share_unique_id Alicia Budd - has been getting some really consistent runs in, and has had great support from her husband who is manning the home front and homeschooling while she still goes into work Emily Sorensen got a promotion at work Ann Rich also got a promotion at work Jennifer Sutton is enjoying the balance of having a plan without pressure - it’s giving her the opportunity to do some experimenting with her running to see what feels best Kelly Hoffheins ran a virtual 10k today and PR’d by over a minute! She said “ I felt really strong despite about 150ft more elevation compared to my other 10ks” WAY TO GO, KELLY! Kelly just completed our Slow Burn strength...]]>2727truefullhttps://www.spreaker.com/episode/lighten-up-beach-body-bullsh-t--25634554e1d61a8a-2d55-4226-b57b-11dae662b3acFri, 27 Mar 2020 02:00:00 +0000Mary-Katherine Brooks FlemingLighten UP! is a special podcast series from Fitness Protection that addresses the dysfunction Diet Culture brings to our lives. A fitness expert, registered dietitian, and a trauma-informed therapist offer their perspectives and share tips and tools,...3361truefullhttps://www.spreaker.com/episode/lighten-up-valentine-s-day--25634557We know we can’t really love other people until we truly love ourselves, but how do we do THAT exactly? We are calling in THE BIG GUNS! Dalia and Jummy talk with us about what it took for them to really love themselves and WHY this is such an uphill battle for us. It's hard work, y'all, and if you don't feel the love, we promise you you are not broken or behind.]]>4cf71acb-8f26-447e-ab2e-aee4bb460220Fri, 14 Feb 2020 12:00:00 +0000Mary-Katherine Brooks FlemingOn this edition of Lighten Up!, we talk about loving ourselves, which is neither as trite nor as easy as it sounds. We know we can’t really love other people until we truly love ourselves, but how do we do THAT exactly? We are calling in THE BIG GUNS!...We know we can’t really love other people until we truly love ourselves, but how do we do THAT exactly? We are calling in THE BIG GUNS! Dalia and Jummy talk with us about what it took for them to really love themselves and WHY this is such an uphill battle for us. It's hard work, y'all, and if you don't feel the love, we promise you you are not broken or behind.]]>3171bopo,haes,jogging,love,running,selfcare,selflove,therapytruefullhttps://www.spreaker.com/episode/half-a-ed-is-wholly-done--25634555431edb19-eaf3-4804-87d3-debfe5b45679Mon, 10 Feb 2020 00:00:00 +0000Mary-Katherine Brooks FlemingThis week, Coach Sarah tackles questions about whether it's time to transition to Maintain, what to do when your Slow Burn workouts are TOO FAST, and why the hardest thing is not always the most effective thing.3314cheer,fullout,halfmarathon,jogging,marathon,navarro,power,running,strengthtruefullhttps://www.spreaker.com/episode/every-day-is-a-pr-introducing-runner-interrupted--25634556By way of a book, a training plan, daily texts, and a facebook community, Runner, Interrupted provides what #runnersnotrunning need most: a tether to the running community, a place to be where they don't feel behind or experience pressure, only support and validation.]]>1b44ff62-26a8-4a10-a811-b90181623257Fri, 07 Feb 2020 12:00:00 +0000Mary-Katherine Brooks FlemingThis week, Coach Jennifer Wolf of FPP's Runner, Interrupted talks to Coach MK and Coach Sarah about what it takes to keep moving forward while not running. By way of a book, a training plan, daily texts, and a facebook community, Runner, Interrupted...By way of a book, a training plan, daily texts, and a facebook community, Runner, Interrupted provides what #runnersnotrunning need most: a tether to the running community, a place to be where they don't feel behind or experience pressure, only support and validation.]]>3296confidence,injury,jogging,running,support,therapyfalsefullhttps://www.spreaker.com/episode/why-coach-mk-is-jealous-of-your-peloton--223268531400f688-8834-4518-8368-8c28c6cc2d84Mon, 27 Jan 2020 00:15:29 +0000Mary-Katherine Brooks FlemingThis week, Coach MK and Coach Sarah tackle questions about knees, tapers, reverse tapers, and race recommendations for folx who don't want to have to think about course closures (amongst other things!)4090antidiet,bopo,diet,haes,marathon,peloton,running,training,trans,transgendertruefullhttps://www.spreaker.com/episode/from-resolution-to-roar--213172066a5c3979-d82c-4dea-a64f-099a764d02e2Fri, 03 Jan 2020 17:00:00 +0000Mary-Katherine Brooks FlemingI hate New Year’s Resolutions. The world doesn’t need a new you, especially if that by definition brings us LESS of you. We deserve MOAR. The only thing that needs to shift is your perspective. That is where the Romjul Roar comes in. In tonight’s...79082020,bopo,fitness,haes,jogging,newyear,resolution,roar,running,validationtruefullhttps://www.spreaker.com/episode/change-the-voices-in-your-head--211100531ce6005a-6b89-459d-8e78-a460ffc5bed1Fri, 27 Dec 2019 12:00:00 +0000Mary-Katherine Brooks FlemingFor years, Amy has competed against the voices in her head who demand that she be constantly striving to beat her past. Arbitrary time limits take up so much mental space for runners of all ability levels, but when we let them fall away and grow an...961bopo,competition,fat,haes,half,health,marathon,positivity,running,size,sizeism,weightlosstruefullhttps://www.spreaker.com/episode/getting-ready-to-romjul-roar-into-2020--2091686799da3fe2-ca47-44ac-9243-9692f4fbdff2Fri, 20 Dec 2019 12:00:00 +0000Mary-Katherine Brooks FlemingThe first rule of financial modeling is “Before you do ANYTHING else, check your assumptions”. Coach MK wishes this simple rule existed in our everyday lives. New Year’s resolutions rely on the assumption that something is wrong with you and you need...4068achievement,assumptions,fitness,resolution,resolutions,romjul,romjulroar,running,smart,think,wellnesstruefullhttps://www.spreaker.com/episode/running-with-high-blood-pressure-and-feeling-the-slow-burn--20852322This week, Coach Sarah answers questions about running with high blood pressure, the importance of the hip hinge, and the debut of Fitness Protection's Slow Burn program in 2020!]]>7b05a1ff-ed47-43b1-b083-6f1599eabf11Wed, 18 Dec 2019 12:00:00 +0000Mary-Katherine Brooks FlemingCoach MK and Coach Sarah host question and answer livestreams each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously.  This week, Coach Sarah answers questions about...This week, Coach Sarah answers questions about running with high blood pressure, the importance of the hip hinge, and the debut of Fitness Protection's Slow Burn program in 2020!]]>18913datf,jogging,marathon,running,strength,training,ultratruefullhttps://www.spreaker.com/episode/lighten-up-christmas--20713307d45b563d-f21e-46f8-9837-7cfbd5637b73Fri, 13 Dec 2019 12:00:00 +0000Mary-Katherine Brooks FlemingDiet Culture brings fear and dysfunction to the house long before our families show up. In this series, a therapist and an elementary school nutritionist will offer tips and tools to enlighten us, so we can, "Lighten Up" without *actually* setting...2893diet,food,guilt,holidays,nutrition,shame,stress,therapytruefullhttps://www.spreaker.com/episode/ultra-training-winter-running-and-setting-goals-for-2020--20644962Note: Slow Burn is open for sale!!! Registration closes on the evening of 12/16/19. If you donated to the Holiday Strength Challenge in exchange for a Slow Burn coupon, check your email for further instructions!]]>a082f2f1-cb7e-47e0-b4aa-489be6a6d562Mon, 09 Dec 2019 15:13:49 +0000Mary-Katherine Brooks FlemingCoach MK and Coach Sarah tackle questions about ramping up to a 50K or 50-miler, how to add in additional days of running safely and effectively, troubleshooting heart rate monitor issues, the launch of Slow Burn, and how to approach a 2020 running...Note: Slow Burn is open for sale!!! Registration closes on the evening of 12/16/19. If you donated to the Holiday Strength Challenge in exchange for a Slow Burn coupon, check your email for further instructions!]]>31493datf,holiday,jogging,marathon,power,running,strength,stryd,trainingtruefullhttps://www.spreaker.com/episode/consistency-is-the-special-sauce--205240866cbc5172-c61f-408d-b1b2-e0e3bd6fdc58Fri, 06 Dec 2019 01:11:16 +0000Mary-Katherine Brooks Fleming“The specificity you need is the consistency of not stopping.” - Coach MK If you want different results, you have to do things differently. We DEFINITELY do things differently around here, and today we show you how different can be better than 'good'....3715truefullhttps://www.spreaker.com/episode/stryd-strides-posture-and-slow-burn--20515878ed4f6c19-16b8-44d8-a0fe-7ad43bcfa7f0Sun, 01 Dec 2019 19:00:00 +0000Mary-Katherine Brooks FlemingCoach MK and Coach Sarah host question and answer livestreams each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously.  This week, they tackle questions about Stryd,...3567jogging,marathon,power,running,stryd,trainingtruefullhttps://www.spreaker.com/episode/black-friday-runner-deals--20346826https://www.fitnessprotection.com/event-details/fpp-holiday-strength-challenge   Coach Sarah talks with Running Life podcast producer Kris Zarnoch (without whom NONE OF THIS WOULD BE POSSIBLE!) about what Black Friday has meant for the two of them from their younger days to now. As you might imagine, it’s not quite as simple as just “the day I get great deals on the stuff I need every year!” After comparing our own Black Friday memories (Kris used to work at Victoria’s Secret during the midnight Black Friday rush, OMG!) we read stories that our listeners sent in about what they have done in the past and what they do now.   The tough part of Black Friday is that we’re supposed to be grateful and generous this season. We’re supposed to think about others and those with needs greater than our own, and we’re supposed to look outside of ourselves. At the same time, we’re supposed to TAKE ADVANTAGE OF ALL THE DEALZ NOW because this is OUR ONE CHANCE TO MAXIMIZE THE VALUE OF OUR DOLLARS! And we’re intimiately familiar with the trap of thinking that we can only buy things for ourselves when they are on sale...if that’s a belief ingrained in you, then Black Friday is uniquely designed to pull you in all different directions in the name of OPTIMIZING and OPPORTUNITY.   We encourage you to look at it a little differently. Like Coach MK discussed on her Twitch channel last year, we invite listeners to think about what they need to get this year as they look at the deals being offered on running tech, clothing and accessories. What do you need to upgrade and what are you paying for if you choose to spend slightly more money on a new piece of tech (we talk specifics about what Polar and Stryd tend to offer). What options are you leaving on the table if you decide to spend less money? On a similar note, what are the essentials that you use every day that offer a year’s worth of their service at a discount only once a year? Finally, what’s one piece of (nonessential) cool sh*t that you could add to your repertoire this year only? Many of the things we runners use are produced by small companies that can only afford to offer one coupon a year - how to healthily incorporate that fact into our decisions about what to buy?   Spending money on ourselves and others is an emotionally fraught topic even without the need to optimize our spending dollars, and we delve into what this season of shopping and giving and receiving brings up for us other than credit card statements and receipts. Gratitude is a tricky topic that readily becomes a bullshit stick we beat ourselves up with, but it doesn’t have to be that way. As Kris shows us with a beautiful reflection on her family, gratitude divorced from shame and “should” can be a beautiful mechanism to keep us grounded and at peace throughout this season.   So if you are ready to be INTENTIONAL with us here at the close of 2019, join the Strength Challenge AND sign up for our 2020 Planning webinar! What we DON’T want is to end this next month feeling like we are digging ourselves out of a hole (hello New Year’s Resolution bullshit). Black Friday kicks off a month of consumption, and THAT’S OKAY - that’s the culture we live in! Think about upgrades that are going to add something to your running and essentials you know you need! Do the things you want! Love the things you love (and really love them! Instead of saying “oh I REALLY shouldn’t”). Drink the buttered cider! And HAVE A PLAN for what you need to get, now and in 2020.   Other Links Work Play Love episode episode 63 (on Mary Cain and eating disorders) Knuckle Lights NoxGear      ]]>b3a64e8b-0dcd-4256-92d5-bdb8d23bcdccThu, 28 Nov 2019 22:09:14 +0000Mary-Katherine Brooks FlemingFirst things FIRST: let's get HOLIDAY STRONG by signing up for the Fitness Protection HOLIDAY STRENGTH CHALLENGE We start today!!! If you want to see Coach MK in a tiara, join the private Facebook group and DON'T MISS A THING! More details here:...https://www.fitnessprotection.com/event-details/fpp-holiday-strength-challenge   Coach Sarah talks with Running Life podcast producer Kris Zarnoch (without whom NONE OF THIS WOULD BE POSSIBLE!) about what Black Friday has meant for the two of them from their younger days to now. As you might imagine, it’s not quite as simple as just “the day I get great deals on the stuff I need every year!” After comparing our own Black Friday memories (Kris used to work at Victoria’s Secret during the midnight Black Friday rush, OMG!) we read stories that our listeners sent in about what they have done in the past and what they do now.   The tough part of Black Friday is that we’re supposed to be grateful and generous this season. We’re supposed to think about others and those with needs greater than our own, and we’re supposed to look outside of ourselves. At the same time, we’re supposed to TAKE ADVANTAGE OF ALL THE DEALZ NOW because this is OUR ONE CHANCE TO MAXIMIZE THE VALUE OF OUR DOLLARS! And we’re intimiately familiar with the trap of thinking that we can only buy things for ourselves when they are on sale...if that’s a belief ingrained in you, then Black Friday is uniquely designed to pull you in all different directions in the name of OPTIMIZING and OPPORTUNITY.   We encourage you to look at it a little differently. Like Coach MK discussed on her Twitch channel last year, we invite listeners to think about what they need to get this year as they look at the deals being offered on running tech, clothing and accessories. What do you need to upgrade and what are you paying for if you choose to spend slightly more money on a new piece of tech (we talk specifics about what Polar and Stryd tend to offer). What options are you leaving on the table if you decide to spend less money? On a similar note, what are the essentials that you use every day that offer a year’s worth of their service at a discount only once a year? Finally, what’s one piece of (nonessential) cool sh*t that you could add to your repertoire this year only? Many of the things we runners use are produced by small companies that can only afford to offer one coupon a year - how to healthily incorporate that fact into our decisions about what to buy?   Spending money on ourselves and others is an emotionally fraught topic even without the need to optimize our spending dollars, and we delve into what this season of shopping and giving and receiving brings up for us other than credit card statements and receipts. Gratitude is a tricky topic that readily becomes a bullshit stick we beat ourselves up with, but it doesn’t have to be that way. As Kris shows us with a beautiful reflection on her family, gratitude divorced from shame and “should” can be a beautiful mechanism to keep us grounded and at peace throughout this season.   So if you are ready to be INTENTIONAL with us here at the close of 2019, join the Strength Challenge AND sign up for our 2020 Planning webinar! What we DON’T want is to end this next month feeling like we are digging ourselves out of a hole (hello New Year’s Resolution bullshit). Black Friday kicks off a month of consumption, and THAT’S OKAY - that’s the culture we live in! Think about upgrades that are going to add something to your running and essentials you know you need! Do the things you want! Love the things you love (and really love them! Instead of saying “oh I REALLY shouldn’t”). Drink the buttered cider! And HAVE A PLAN for what you need to get, now and in 2020.   Other Links Work Play Love episode episode 63 (on Mary Cain and eating disorders)...]]>3308black,friday,marathon,running,trainingfalsefullhttps://www.spreaker.com/episode/strength-challenge-the-fair-mobility-marathons-and-trots--203874704 shirt and was the VERY LAST FINISHER (texted with her after and she is super proud) Trisha Thorme and Laura Zale ran Philly Half yesterday,  Lana Nelson ran Route 66 today,  Jackie Kearns ran the Fall Classic half marathon   No question but I just wanted to thank you so much for recommending a pelvic floor PT for stress incontinence. My doctor recommended surgery. I went for the pre-surgical test but asked about alternatives. He said I could try PT and recommended an provider. She is great! I’ve been going once a week and I am so much better. I’m down to every other week now and getting better all the time. Thank you so much. Still not running! I've been seeing a PT for what she's calling a hamstring strain. But I'm hoping to get back to running in a few weeks. By then it will be about 5-6 weeks off. Before then I'd done Maintain for 17 weeks (although I will admit that I skipped/shortened the long run more often than I should have). My question is: when I get back into running, should I start again in Rebuild? I'm assuming that's the way to go. And how many weeks in Rebuild? Would love your advice on what I should do for the next month or so of getting back into it. Thank you! Hello, beautiful coaches! Any advice for choosing marathon pace? I have the strength run coming up. I had planned to run the actual race with heart rate as my guide, but my watch hasn’t been super reliable and I think I may have to use other factors to guide me come race day. Thank you! I am doing the Tenacious AF ramp up for the Disney Marathon. The majority of my runs have had to be done on the treadmill because of schedules and childcare. I put the incline at either .5 or 1. I have even done higher and used negative inclines on days that the plan has hills in the run. Do I need to be concerned about being ready for my marathon because I am not sure when our family schedules will improve to do more runs outside? Hey coaches! This is probably a segue for the goal setting session. But if I sign up for slow burn first round... and want to run a fun 1/2 with my BRF (likely to be slow around 2:45-3) the last weekend in March? Any issues? Thanks again! When do we start training for 3 Days at the Fair? I don't want the race to fill without me!   Coach MK and Coach Sarah livestream 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!]]>3aa706c5-80f0-48ba-baae-7f94b0d45beeSun, 24 Nov 2019 19:00:00 +0000Mary-Katherine Brooks FlemingCoach MK and Coach Sarah livestream 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,...4 shirt and was the VERY LAST FINISHER (texted with her after and she is super proud) Trisha Thorme and Laura Zale ran Philly Half yesterday,  Lana Nelson ran Route 66 today,  Jackie Kearns ran the Fall Classic half marathon   No question but I just wanted to thank you so much for recommending a pelvic floor PT for stress incontinence. My doctor recommended surgery. I went for the pre-surgical test but asked about alternatives. He said I could try PT and recommended an provider. She is great! I’ve been going once a week and I am so much better. I’m down to every other week now and getting better all the time. Thank you so much. Still not running! I've been seeing a PT for what she's calling a hamstring strain. But I'm hoping to get back to running in a few weeks. By then it will be about 5-6 weeks off. Before then I'd done Maintain for 17 weeks (although I will admit that I skipped/shortened the long run more often than I should have). My question is: when I get back into running, should I start again in Rebuild? I'm assuming that's the way to go. And how many weeks in Rebuild? Would love your advice on what I should do for the next month or so of getting back into it. Thank you! Hello, beautiful coaches! Any advice for choosing marathon pace? I have the strength run coming up. I had planned to run the actual race with heart rate as my...]]>2939challenge,coach,marathon,run,strength,trot,turkey,ultramarathontruefullhttps://www.spreaker.com/episode/the-danger-of-a-single-data-point--20201528www.fitnessprotection.com!]]>eeacfc96-1a32-4d9b-af7d-e30f9f29d216Fri, 22 Nov 2019 22:42:15 +0000Mary-Katherine Brooks FlemingWe may not be elite, but we ALL need good guidance. Where do we go for guidance and how do we know that it's good?   In these past few weeks, we've read seemingly endless news about women mistreated at the hands of experts who managed to become...www.fitnessprotection.com!]]>3238injuries,marathon,physical,running,therapy,trainingtruefullhttps://www.spreaker.com/episode/fear-of-failure-cutbacks-and-webinars--20199457https://www.youtube.com/watch?v=vr2OJITLt58 I am planning to coach my local 10k and Half Marathon teams this year. How do I balance that with my own training plan and not over do it? This may have already been covered somewhere, but if so, I missed it ... if I want to run a 5k turkey trot on Thanksgiving, how would I adjust the day(s) before? I have a question: I’m thinking about doing a 6 hour bout at 3DATF. My first and only marathon took me 6 hours, and I figure signing up for 6 hours is a low-pressure way for me to repeat this feat (or maybe more, or maybe less) in a way that will feel like winning no matter what. I’m in Maintain. Should I just do a marathon ramp for this? Do you think I have a good plan? My goal was to do a marathon, but I also have feelings about my marathon time that I haven’t quite processed all the way and was hoping this might be a good way to train for something big (which I WANT to do) without all the “should” things and secret goals.     MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. The coaches livestream 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!]]>f2e720f2-1b5b-4d99-81d3-b91432266bc9Sun, 17 Nov 2019 19:00:00 +0000Mary-Katherine Brooks FlemingSubscribe to our podcast, Running Life, and get more racing and training tips from the coaches!   RUNNER, INTERRUPTED #Weekly Win! I'm surer proud of myself for last week's act of self care. Even though I'm insanely stressed out about getting...3956heartratetraining,marathon,motherrunner,running,runningbyheartrate,trainingtruefullhttps://www.spreaker.com/episode/lighten-up-thanksgiving--200412314692d36c660a491ab24fe22aee44df7cFri, 15 Nov 2019 05:19:24 +0000Mary-Katherine Brooks FlemingDiet Culture brings fear and dysfunction to the house long before our families show up. In this series, a therapist and an elementary school nutritionist will offer tips and tools to enlighten us, so we can, "Lighten Up" without *actually* setting...3410falsefullhttps://www.spreaker.com/episode/mo-talent-mo-problems-cadence-and-slow-burn--20017388https://www.fitnessprotection.com/events/   INTRO - Mary Cain, Shalane and Nike (ends at 22:38) 24:34: Runner Interrupted Here's my #weeklywin- I got a really great foot "massage" at PT this week that has really helped with the pain. Yay! Winning! Coach MK- what was your favorite part of the NYC marathon?   26:36: ReBuild Every month I set an intention to start running again and then every month I miss the first week of the plan and feel like I’ve missed the boat completely. Yet another example of Type A thinking, I know. What is your advice for starting a plan mid month with not a lot of base level fitness? I wasn't able to see the week at a glance and started Rebuild. Now I realize that the long run is during the week and that won't work with work. I want to reconfigure the week and am not sure how. LR needs to be Sunday. Should I just start today by doing the 1 hour run and not worry about the sessions I missed? I’m running the Atlanta 1/2 March 1. Currently in Rebuild but started flirting with Maintain this week. Thinking I’ll repeat week 1 all month and keep LR 60-90min. I’m doing this with several friends who are talking about their 12, 16 etc week training plans. (These are people who run regularly, not starting from scratch) so it had me thinking how should I plan via FP for this half? I have convinced my family to do our(and my) very first race ... a 5 km trail run in the Snowy Mountains in March. Any ideas for training with 2 very fit teenagers (13 and 16) and a previously fit husband, which would be fun, and not lead to too many arguments. Also...do I need to modify my own rebuild training plan to prep for this? I’d love to know your thoughts on focusing on cadence in running. Two physical therapists have encouraged me to try to keep my cadence in 170-180 range to prevent injury. I’m injured and just getting back into running from walking and wondering your thoughts. Thanks. This is my completely frivolous question. Does MK’s skin care magic include something to combat wind burn when running in cold (but not cold enough for a face cover of some kind)? Is the time required for Maintain markedly different than lane 2? Mostly wondering about weekdays, not long runs. I’m an interrupted runner right now. I listened to slow burn podcast and I’m so excited by the idea of it. Will the holiday strength challenge offer a taste of the strength for rebuilding or interrupted runners?   MK uses THIS sunscreen: https://www.dermstore.com/product_UV+Daily+BroadSpectrum+SPF+40_10106.htm And THIS mask underneath when she runs on super cold or windy days: https://sokoglam.com/products/goodal-anti-wrinkle-sleep-cream-pack   49:07 Maintain   SHOUTOUT to Indy Monumental and Elyn!!   I’m looking forward to the Holiday Strength Challenge! If we’re planning on 3DATF is Slow Burn a good life choice, or will it be too much action with not enough recovery before the Ultra ramp? Loved the podcast about Slow Burn! It sounds like we'd need a track to be snow free or have access to a treadmill to take full advantage of this program, is that right? I’m getting ready to start week 8 of the Tenacious marathon plan, and am planning to run an EAT. What should I do the following day, do I follow the plan as written? I’m running Philly, and expect it will take 7+ hours to finish. Is it reasonable to think I’ll be recovered and ready to start Slow Burn in January? Is it normal that it's hard to find EE pace first or second time out after a race or is something else likely to blame for my off pace/higher HR? Looking forward to strength this January (my preference but flexible) and just making sure I understand. When we enter the 8 week strength session, do we still pay the 30 dollars to maintain monthly fee too? Or will our subscription pick up automatically when we are finished? I love maintain so much! I am also pumped for planning session in December since I am not quite sure what I want to do this fall if I don't get into New York. My brother may is probably moving to Cali so I was thinking the CIM? I was also looking at the REVEL BIG BEAR which is through the national forests and looks pretty in November. My main goal is not much different than last year...Number one get to the start line healthy. Number two feel good and negative split or at least save enough to finish strong with a smile on my face. And last but not least, have fun and if all the variables line up, a GREAT DAY! THANKS for loving me! As weather gets colder and my roads and paths get less reliable, it looks like the treadmill will be my new best friend soon. What tips do you have for treadmill running? I have heard that running at an incline of 1 is best to simulate running outdoors. Or is it better to vary the incline to get some variety for my legs? Also, when I’m running outdoors, my EE pace varies slightly throughout the run based on hills, etc. Would you suggest just setting the TM at my EE pace and forgetting it and not adjusting based on HR throughout? Thank you!!! Hello Coaches! It has already become pretty cold in Minnesota! Im wondering if you have recommendations for cold running gear (pants, base layer, jackets)? My goal for the winter is get out as much as I can! I am grateful to have a treadmill but I'm hoping to stay on the roads as much as possible! Thanks! I have a half marathon Thanksgiving morning (that's why we can't go to the in-laws: shhh!). How should I rearrange the workouts that week for a race on Thanksgiving? Planning to just jog it with a bunch of friends. Could you please explain the difference between tapering for a marathon and tapering for a half marathon. And how important is it to taper before a half marathon? and should you taper the Long runs before a half or not? Thanks First yeah re the nyc marathon! That was quite a journey to get there! I’m contemplating training for the Atlanta marathon (early March) using your training plan - my only other marathon was about 2 years ago- Big Sur - and finished in five and a half hours - which plan should I use and any other tips? One of the reasons I’m thinking about it is because I am feel strong as a runner thanks to the plans! Last month I did a 10k and my time was so much better than I expected -and I still had energy at the end! Thanks so much! I’m wanting to experiment with different fueling options for my long runs. I have always used Gu in the past, and I think it works just fine but I’m wanting to try out different ideas. I’m wondering what “real food” options you might suggest, and how in the world do runners really eat while running? I find myself needing to take a walk break to take my Gu and water, then get going again. I’ve heard of PB&J, PB pretzels or homemade rice balls, have you tried any of those? Thank you! Coach MK- did you get your donuts??   Coach MK and Coach Sarah livestream 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!]]>5c047848-a736-47ea-827f-b8af1c700b14Sun, 10 Nov 2019 19:00:00 +0000Mary-Katherine Brooks Fleming  This week, the coaches answer questions about tapers, starting over, racing with friends, running cadence, and more! But first, Coach MK addresses the Mary Cain news this week and reminds us why she says #thankGodWeArentElite. If you found this...https://www.fitnessprotection.com/events/   INTRO - Mary Cain, Shalane and Nike (ends at 22:38) 24:34: Runner Interrupted Here's my #weeklywin- I got a really great foot "massage" at PT this week that has really helped with the pain. Yay! Winning! Coach MK- what was your favorite part of the NYC marathon?   26:36: ReBuild Every month I set an intention to start running again and then every month I miss the first week of the plan and feel like I’ve missed the boat completely. Yet another example of Type A thinking, I know. What is your advice for starting a plan mid month with not a lot of base level fitness? I wasn't able to see the week at a glance and started Rebuild. Now I realize that the long run is during the week and that won't work with work. I want to reconfigure the week and am not sure how. LR needs to be Sunday. Should I just start today by doing the 1 hour run and not worry about the sessions I missed? I’m running the Atlanta 1/2 March 1. Currently in Rebuild but started flirting with Maintain this week. Thinking I’ll repeat week 1 all month and keep LR 60-90min. I’m doing this with several friends who are talking about their 12, 16 etc week training plans. (These are people who run regularly, not starting from scratch) so it had me thinking how should I plan via FP for this half? I have convinced my family to do our(and my) very first race ... a 5 km trail run in the Snowy Mountains in March. Any ideas for training with 2 very fit teenagers (13 and 16) and a previously fit husband, which would be fun, and not lead to too many arguments. Also...do I need to modify my own rebuild training plan to prep for this? I’d love to know your thoughts on focusing on cadence in running. Two physical therapists have encouraged me to try to keep my cadence in 170-180 range to prevent injury. I’m injured and just getting back into running from walking and wondering your thoughts. Thanks. This is my completely frivolous question. Does MK’s skin care magic include something to combat wind burn when running in cold (but not cold enough for a face cover of some kind)? Is the time required for Maintain markedly different than lane 2? Mostly wondering about weekdays, not long runs. I’m an interrupted runner right now. I listened to slow burn podcast and I’m so excited by the idea of it. Will the holiday strength challenge offer a taste of the strength for rebuilding or interrupted runners?   MK uses THIS sunscreen: https://www.dermstore.com/product_UV+Daily+BroadSpectrum+SPF+40_10106.htm And THIS mask underneath when she runs on super cold or windy days: https://sokoglam.com/products/goodal-anti-wrinkle-sleep-cream-pack   49:07 Maintain   SHOUTOUT to Indy Monumental and Elyn!!   I’m looking forward to the Holiday Strength Challenge! If we’re planning on 3DATF is Slow Burn a good life choice, or will it be too much action with not enough recovery before the Ultra ramp? Loved the podcast about Slow Burn! It sounds like we'd need a track to be snow free or have access to a treadmill to take full advantage of this program, is that right? I’m getting ready to start week 8 of the Tenacious marathon plan, and am planning to run an EAT. What should I do the following day, do I follow the plan as written? I’m running Philly, and expect it will take 7+ hours to finish. Is it reasonable to think I’ll be recovered and...]]>5531cadence,jogging,marathon,runmarycain,running,trainingfalsefullhttps://www.spreaker.com/episode/slow-burn--19918397info@fitnessprotection.com and let us know!   SHOWNOTES   WARMUP - Coach MK kicks things off with a reflection on the amazing day she had in New York City last Sunday, running her first marathon in three years and knowing that she absolutely could have gone faster. Coach MK is excited - she had a good race, which means that she’s ready to work towards a GREAT race. Part of what MK wants to impart to listeners is that she went into New York knowing what she needed to get from the experience, and it had nothing to do with finish times. SO when we here at Fitness Protection decided to debut our Slow Burn program in beta form, what did we need to get? And what did we need our people to get from the experience? We hear from two participants, Fran from NH and Helen from CA, talking about the ways in which Slow Burn differed from Maintain, in terms of priorities and focus Finally, MK reflects upon how much we learned from people’s initial interest in the program and from the responses we got in the first few weeks.   STRIDES - Getting into the meat of the program, the coaches talk about how Slow Burn evolved and what participants were doing on a week by week basis. Speed workouts on Mondays and Wednesdays and the 5 days a week of running-specific strength. MK talks about the importance of working with Alex Lanton, her OCS-certified physical therapist, to create the first month of strength circuits first and then create the second month based on some of the feedback received. We hear from Janet in Indiana and Tricia in Texas about the gains they made and the differences they feel in their running.   LONG RUN - As we dive into the long run, we note that there are many ways to view the off-season as runners. What do you want to do and what do you need to get? Runner types tend to look for superlatives - they want a program that promises some kind of -est. Strongest, fastest, thinnest. We at Fitness Protection think of it more in terms of a best next step, and this program encapsulates what we had in mind for a good way to focus energy when not training for a race. We hear from Janille in NV and Sara in AZ as they talk about what they personally felt like they had been missing and needed to get, and we were especially jazzed to hear about Sara’s amazing last long run of the program. One thing that does NOT go away in the off-season is the long run, and we kept our Slow Burn people running just as long on Saturdays as they would have done in Maintain, so that when they exit the program they get to keep their options (and Coach Sarah, perhaps unwisely, expresses her excitement about the Squires long run featured in the second month of Slow Burn!).   COOLDOWN - We hear from Anna in WI and Virginia - and we note that Virginia, as a non-Facebook user, still feels like she got her money’s worth from this plan despite not being one of the participants in the Facebook community.   We love hearing about Virginia’s mental wins, particularly the part where she realized that she COULD do those hard runs that looked so intimidating at the start. And we REALLY love when Anna says “You should do Slow Burn if you have big running goals but they are not immediate in nature!”    If this sounds interesting to you and you want to sign up, most spring marathons are going to be off the table for you (which, fine, because #fuckspring, amirite??). No races during the 8 weeks of Slow Burn, and you will need a few weeks off at least between Slow Burn and one of our 10-week marathon plans (but you may race a 10K or a half marathon at the conclusion of the program, and we will hear SUSAN talk about how she nailed her 10K last weekend - GO SUSAN).    Still interested? YAY! The first 2020 iteration of Slow Burn will begin either January 6 or February 6 (let us know if you have a preference!). Does that sound good to you? COOL! You must be in Maintain for at least one month doing the workouts as written prior to beginning Slow Burn. AND REMEMBER, the Holiday Drive ($45 for a single entry) gets you a $45 coupon for the program (priced at $125) that you can apply to any of the 2020 offerings. If you begin Slow Burn and are unable to complete it because life gets in the way, you will be admitted to another offering of the program within a year for 50% off.   GET EXCITED TO COME RUN WITH US! Not sure if Slow Burn will fit in your year? Let's talk it out in our Goal Setting Webinar! Click here to register! https://www.fitnessprotection.com/event-details/2020-planning-goal-setting   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly fitness plans at www.fitnessprotection.com!]]>2c1c9030e14e479f97c93ce9384caebfThu, 07 Nov 2019 17:06:11 +0000Mary-Katherine Brooks FlemingThis podcast is all about Slow Burn, an 8-Week Running and Strength Program that will build you up without burning you out. Previously known as "The Strength Beta", Slow Burn is a new specialized product that will be offered to Fitness Protection...info@fitnessprotection.com and let us know!   SHOWNOTES   WARMUP - Coach MK kicks things off with a reflection on the amazing day she had in New York City last Sunday, running her first marathon in three years and knowing that she absolutely could have gone faster. Coach MK is excited - she had a good race, which means that she’s ready to work towards a GREAT race. Part of what MK wants to impart to listeners is that she went into New York knowing what she needed to get from the experience, and it had nothing to do with finish times. SO when we here at Fitness Protection decided to debut our Slow Burn program in beta form, what did we need to get? And what did we need our people to get from the experience? We hear from two participants, Fran from NH and Helen from CA, talking about the ways in which Slow Burn differed from Maintain, in terms of priorities and focus Finally, MK reflects upon how much we learned from people’s initial interest in the program and from the responses we got in the first few weeks.   STRIDES - Getting into the meat of the program, the coaches talk about how Slow Burn evolved and what participants were doing on a week by week basis. Speed workouts on Mondays and Wednesdays and the 5 days a week of running-specific strength. MK talks about the importance of working with Alex Lanton, her OCS-certified physical therapist, to create the first month of strength circuits first and then create the second month based on some of the feedback received. We hear from Janet in Indiana and Tricia in Texas about the gains they made and the differences they feel in their running.   LONG RUN - As we dive into the long run, we note that there are many ways to view the off-season as runners. What do you want to do and what do you need to get? Runner types tend to look for superlatives - they want a program that promises some kind of -est. Strongest, fastest, thinnest. We at Fitness Protection think of it more in terms of a best next step, and this program encapsulates what we had in mind for a good way to focus energy when not training for a race. We hear from Janille in NV and Sara in AZ as they talk about what they personally felt like they had been missing and needed to get, and we were especially jazzed to hear about Sara’s amazing last long run of the program. One thing that does NOT go away in the off-season is the long run, and we kept our Slow Burn people running just as long on Saturdays...]]>5315jogging,marathon,running,speed,speedwork,strength,training,ultramarathon,workoutstruefullhttps://www.spreaker.com/episode/swollen-hands-easy-effort-runs-5k-pace-and-the-new-york-city-marathon--19908519a341ad49e9674b58a67af917e97825bcSun, 03 Nov 2019 19:00:00 +0000Mary-Katherine Brooks FlemingCoach Sarah is flying solo today because Coach MK ran the New York City Marathon this morning! SQUEEE!!!! She will tell us all about it soon, we hope! Today we have questions about hands swelling during workouts, estimating 5k and 10k paces, how much...4069adaptations,coaching,confidence,crucial,fitness,halfmarathon,hands,jogging,marathon,running,swollen,trainingtruefullhttps://www.spreaker.com/episode/lighten-up-teaser--19742062https://podcasts.apple.com/us/podcast/fitness-protection-the-podcast/id1469648943]]>93e997f9ff2a47eeaf7d40999620115fTue, 29 Oct 2019 02:09:16 +0000Mary-Katherine Brooks FlemingDiet Culture brings fear and dysfunction to the house long before our families show up. In this series, a therapist and an elementary school nutritionist will offer tips and tools to enlighten us, so we can, "Lighten Up" without *actually* setting...https://podcasts.apple.com/us/podcast/fitness-protection-the-podcast/id1469648943]]>109culture,diet,dietculture,fatphobia,foodpsych,haes,halloween,marathon,nutrition,runningtruefullhttps://www.spreaker.com/episode/lighten-up-the-intersection-of-food-family-and-diet-culture--19768631https://www.coachedandloved.com/blog/categories/podcasts]]>8000702163944006a4fdf80bbef122b0Mon, 28 Oct 2019 19:03:02 +0000Mary-Katherine Brooks FlemingDiet Culture brings fear and dysfunction to the house long before our families show up. In this series, a therapist and an elementary school nutritionist will offer tips and tools to enlighten us, so we can, "Lighten Up" without *actually* setting...https://www.coachedandloved.com/blog/categories/podcasts]]>3976dietculture,gottman,haes,halloween,jogging,marathon,runningtruefullhttps://www.spreaker.com/episode/a-salute-to-marine-corps-marathon-good-decisions-and-turnip-greens--19790184https://www.coachedandloved.com/blog/]]>d075ec66680e4357b15646d7cf0a8423Mon, 28 Oct 2019 04:31:05 +0000Mary-Katherine Brooks FlemingThe coaches spend the first part of the podcast discussing the disastrous rain at the Marine Corps Marathon today before touching on the wildfires in California (if you are affected, please let us know!) and remind their clients that personal safety...3616truefullhttps://www.spreaker.com/episode/sleep-is-dope-lebron-james-says-so--19693312https://www.coachedandloved.com/blog  ]]>b5a9b981e1b547f1ad4a77d9f424ff8cFri, 25 Oct 2019 21:38:14 +0000Mary-Katherine Brooks FlemingSleep is important, yet we never seem to get enough of it. Whether you have trouble falling asleep or have so much to do sleep never happens when you need it to, your reasons are VALID. Willpower is bollocks, not just with diets, and we live in a...https://www.coachedandloved.com/blog  ]]>3864coaching,doping,insomnia,jogging,marathons,running,sleep,sleephygiene,trainingtruefullhttps://www.spreaker.com/episode/hrv-routines-options-are-everything-running-questions-and-answers--19637404b56cd124fb40417f82945914e18d516eSun, 20 Oct 2019 18:46:59 +0000Mary-Katherine Brooks Fleming#AskAway 10/20/19: Heart Rate Training Questions, Answered Coach MK and Coach Sarah livestream question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch,...3804coach,coaching,marathontraining,mk,runchat,runcoach,running,trainingtruefullhttps://www.spreaker.com/episode/living-the-dream-she-podcasts-and-what-more-can-we-give--19589287https://www.vice.com/en_us/article/kwxq3w/parents-are-giving-their-children-bleach-enemas-to-cure-them-of-autism-311   Cocktails and Cancer: https://www.cocktailsandcancer.com/   Pretty Woman and Private Equity: https://www.personneltoday.com/hr/off-message-in-defence-of-private-equity/   Japanese Corporate Management: https://hbr.org/1971/03/what-we-can-learn-from-japanese-management   Cost Calculation Comparison: https://blog.btrax.com/10-cultural-contrasts-between-us-and-japanese-companies-a-personal-view/   How to generate revenue from a podcast: https://www.podcastinsights.com/make-money-podcasting/  ]]>42277e9229b24aea9c0ad5e5e9034fdaFri, 18 Oct 2019 18:00:00 +0000Mary-Katherine Brooks FlemingRecorded at She Podcasts Live in Atlanta #SPL19   Excited to be in the same room for the second time this year and thrilled to be in a hotel full of women determined to change the world with their voices, the coaches unpack their feelings about...https://www.vice.com/en_us/article/kwxq3w/parents-are-giving-their-children-bleach-enemas-to-cure-them-of-autism-311   Cocktails and Cancer: https://www.cocktailsandcancer.com/   Pretty Woman and Private Equity: https://www.personneltoday.com/hr/off-message-in-defence-of-private-equity/   Japanese Corporate Management: https://hbr.org/1971/03/what-we-can-learn-from-japanese-management   Cost Calculation Comparison: https://blog.btrax.com/10-cultural-contrasts-between-us-and-japanese-companies-a-personal-view/   How to generate revenue from a podcast: https://www.podcastinsights.com/make-money-podcasting/  ]]>3326coaching,jogging,marathon,marathontraining,running,shepodcasts,trainingtruefullhttps://www.spreaker.com/episode/askaway-live-from-she-podcasts--1954064179af5c5c5e3746b0b37695f554919dcdSun, 13 Oct 2019 18:00:00 +0000Mary-Katherine Brooks Fleming#AskAway 10/13/19: Heart Rate Training Questions, Answered   Runner Interrupted #weeklywins My post-surgery check up went probably the best it could go! I also got a 10 minute and a 25 minute walk this week. #weeklywins for me was healing from...3652askaway,fitness,jogging,marathon,nycmarathon,running,shepodcasts,shepodcastslive,spl19,trainingtruefullhttps://www.spreaker.com/episode/running-life-with-lindsey-hein--19472157https://www.youtube.com/watch?v=FJAZkC9d43c Then this video: https://www.youtube.com/watch?v=9zBkWRjc4RY THEN THIS VIDEO: https://www.youtube.com/watch?v=ys1r-14fP1Q and I was like OH MY GOD a double cleanse whaaaaat? and I went to my bathroom and started reading labels then was like, "I NEED A WATER-BASED CLEANSER!" and ended up on www.klog.com and bought this cleanser and this toner and this toner (because I couldn't decide, figured I'd try and return the other one) and they were like WOW so I kept both....within a week I had zero acne. The oil-based face wash is magic if you use it the way it was intended- by following it with a water-based cleanser. How I went from a double cleanse to a whole morning AND NIGHTTIME routine that consists of completely different products will be the subject of a future podcast!!!!!   ]]>bd2d8f16536445df832467ee800357ffThu, 10 Oct 2019 02:36:39 +0000Mary-Katherine Brooks FlemingWe are SUPER EXCITED to have our first guest on the show- Lindsey Hein! You have definitely heard of her podcast, “I’ll Have Another With Lindsey Hein”; we loved her recent interview with Courtney Dawalter.  Lindsey says she likes conversations- and...4369lindseyhein,marathon,nyrr,parenting,roadrunning,running,trainingtruefullhttps://www.spreaker.com/episode/chicago-marathon-report-runner-interrupted-beta-test-and-recovery-paces--19412940b02e1ba04ba645908fbd71bb59a2e661Sun, 06 Oct 2019 22:43:01 +0000Mary-Katherine Brooks FlemingThe first big fall racing weekend is here, and we have REPORTS!!!! We will be inviting these runners to speak about our free 10-week marathon ramps in an upcoming podcast, but tonight you'll get to hear us brag....after Coach Jennifer gives us an...4868chicagomarathon,culture,diet,fatphobia,fitness,jogging,marathon,trainingtruefullhttps://www.spreaker.com/episode/why-train-when-you-can-maintain--19359594a1f233f650d94c7d9ffcc963e60c26d2Fri, 04 Oct 2019 22:14:02 +0000Mary-Katherine Brooks Fleming*PDF Download Included in Bonus Material*   Inspired by professional Jenga-players (YES THAT EXISTS!), Maintain was created to keep you fit enough year-round so you have #alltheoptions and none of the burnout. Make no mistake - with Maintain you will...5768bodypositive,bopo,coaching,haes,halfmarathon,ironman,jogging,marathon,runningtruefullhttps://www.spreaker.com/episode/it-s-yurt-o-clock-somewhere--19307517https://clarencedemar.com/) and #yurtlife with Shara Alpern and Liz Kinsella...who were in town to see Ros's braids and read her 19 stories. It's a big job! We also discuss the Runner, Interrupted beta and announce that we will be returning to Three Days at the Fair in May 2020. Coach MK told Susan she would need one really good reason to go back...and Susan DELIVERED. When Coach MK is wrong she owns it, and man she was wrong on this one. Apologies Susan, you are getting your race!! Click here to let us know if you are coming, too! We will take a poll about training plans once we get RI launched and take a MUCH deserved nap!  https://www.fitnessprotection.com/events/Three-Days-at-the-FAIR   Maintain! 1. Not a question- just a request: Tell us all about your race, Coach Sarah! (and staying in a yurt- how cool was that?)   2. Hi Coach MK and Sarah! This is Emma. First of all I can't wait to hear all about Sarah's marathon! Second, I have a question about the charge workout. I'm about to start the 10 week build-up to CIM on Monday and I live in flatlandia now. There is an overpass not far away that is only about a 20 feet rise. Should I run up and over that for 20 minutes or is this one better to try to simulate rolling hills on the treadmill? If treadmill, what grade elevation do you suggest. Thank you!   3. Hello Coaches (and guests!!) Its race week for me whoo!!!! I have 2 questions. The first, thoughts on getting a flu shot during race week? Ideally I would do it after, but I go to Disney 10 days post race so Im weighing my options of how this might impact my race. My 2nd question is in relation to my heart rate strap. I have used it for 2.5 years without any problems but in the last few weeks have been chaffing and I now have a blister from rubbing. I have been using body glide but clearly its not cutting it. Any suggestions? A few side notes if this is important: I have a polar M400 so I don't even have an option for wrist based right now. Thank you all for your time!!!!!   4. Could you please give us some data points in Training Peaks premium that might be helpful to us and explain what they are measuring either in isolation or with each other? There are so many variables I find it overwhelming. At the same time if there are variables that are not helpful, I would appreciate knowing that as well. While I understand concerns about using data in a way that leads to discouraging feelings, I would appreciate being able to chart improvement or seeing if the data correlate with my experience. Plus it’s fun to play with data. I watched the TP video you made and while it gave me an idea of how a coach could use the data, there were not a lot of specifics about the variables per se.   5. I just finished week 2 of tenacious af. I’m still doing the strength circuits per the maintain plan. At what point should I stop doing the strength to rest my muscles for the race?   6. Hello, coaches and guest coaches!  First of all, congrats to Coach Sarah on your marathon today! I can't wait to hear all about it.  My question is... when we have a target time on our run, whether it's a 46 minute short stride sandwich or a 2:15 long run, how imperative is it that we hit AT LEAST that target time? I find that I often misjudge my route and stop short of the designated time.  When I see it's going to happen, I slow down to try to fill out the time but I still find I finish a few minutes early for many runs. Am I doing myself a disservice? Should I trot back and forth past my house to finish up and get the full number of minutes in? Is it better to misjudge on the other end and go long?  THANKS!   ReBuild! 1. I am new to this group - hello!!! - and I struggle with fueling myself before runs. - timing for eating before a run, what to eat/drink and how long before a run - particularly for an early morning run. I usually wake up and get dressed while having an espresso, stretch for about 10 min, warm up for 5, and then head off, once I've used the bathroom (TMI?!). Often I don't eat before the morning run....and this seems fine as long as it's a short run - maybe half an hour. When I run later in the day or longer, I really struggle to find the right timing for running after eating (how long does one need to wait?). I'd love to hear your advice on this! Coach MK and Coach Sarah livestream 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 and super informative, and anyone may ask follow-up questions during the live broadcast.]]>d8164c85e2ce448ca0cd3de7eee0e1eaTue, 01 Oct 2019 12:00:00 +0000Mary-Katherine Brooks FlemingFresh off of her first marathon in two years, Coach Sarah tells us all about the Clarence Demar Marathon (https://clarencedemar.com/) and #yurtlife with Shara Alpern and Liz Kinsella...who were in town to see Ros's braids and read her 19 stories. It's...https://clarencedemar.com/) and #yurtlife with Shara Alpern and Liz Kinsella...who were in town to see Ros's braids and read her 19 stories. It's a big job! We also discuss the Runner, Interrupted beta and announce that we will be returning to Three Days at the Fair in May 2020. Coach MK told Susan she would need one really good reason to go back...and Susan DELIVERED. When Coach MK is wrong she owns it, and man she was wrong on this one. Apologies Susan, you are getting your race!! Click here to let us know if you are coming, too! We will take a poll about training plans once we get RI launched and take a MUCH deserved nap!  https://www.fitnessprotection.com/events/Three-Days-at-the-FAIR   Maintain! 1. Not a question- just a request: Tell us all about your race, Coach Sarah! (and staying in a yurt- how cool was that?)   2. Hi Coach MK and Sarah! This is Emma. First of all I can't wait to hear all about Sarah's marathon! Second, I have a question about the charge workout. I'm about to start the 10 week build-up to CIM on Monday and I live in flatlandia now. There is an overpass not far away that is only about a 20 feet rise. Should I run up and over that for 20 minutes or is this one better to try to simulate rolling hills on the treadmill? If treadmill, what grade elevation do you suggest. Thank you!   3. Hello Coaches (and guests!!) Its race week for me whoo!!!! I have 2 questions. The first, thoughts on getting a flu shot during race week? Ideally I would do it after, but I go to Disney 10 days post race so Im weighing my options of how this might impact my race. My 2nd question is in relation to my heart rate strap. I have used it for 2.5 years without any problems but in the last few weeks have been chaffing and I now have a blister from rubbing. I have been using body glide but clearly its not cutting it. Any suggestions? A few side notes if this is important: I have a polar M400 so I don't even have an option for wrist based right now. Thank you all for your time!!!!!   4. Could you please give us some data points in Training Peaks premium that might be helpful to us and explain what they are measuring either in isolation or with each other? There are so many variables I find it overwhelming. At the same time if there are variables that are not helpful, I would appreciate knowing that as well. While I understand concerns about using data in a way that leads to discouraging feelings, I would appreciate being able to chart improvement or seeing if the data correlate with my experience. Plus it’s fun to play with data. I watched the TP video you made and while it gave me an idea of how a coach could use the data, there were not a lot of specifics about the variables per se.   5. I just finished week 2 of tenacious af. I’m still doing the strength circuits per the maintain plan. At what point should I stop doing the strength to rest my muscles for the race?   6. Hello, coaches and guest coaches!  First of all, congrats to Coach Sarah on your marathon today! I can't wait to hear all about it.  My question is... when we have a target time on our run, whether it's a 46 minute short stride sandwich or a 2:15 long run, how imperative is it that we hit AT LEAST that target time? I find that I often misjudge my route and stop short of the designated time.  When I see it's going to happen, I slow down to try to fill out the time but I still find I finish a few minutes early for many runs. Am I doing myself a disservice? Should I trot back and forth past my house to finish up and get the full number of minutes in? Is it better to misjudge on the other end and go long?  THANKS!   ReBuild! 1. I am new to this group - hello!!! - and I struggle with fueling myself before runs. -...]]>4959cardio,clarence,confidence,demar,heartraterunning,heartratetraining,jogging,mantra,marathon,running,trainingtruefullhttps://www.spreaker.com/episode/jessica-simpson-deserves-our-love-at-every-size--19297242b3d14831f7a34017b4bccbc02e50c416Mon, 30 Sep 2019 19:16:58 +0000Mary-Katherine Brooks Fleming"It's not fair that women look in the mirror and feel disgust because of what society has made them believe." - Jessica Simpson, c 2009   To be crystal clear: we LOVE Jessica Simpson. She is talented and has never gotten the credit she deserves for...1531at,bopo,every,fatphobia,fitness,haes,health,jogging,running,size,sizeism,weightlosstruefullhttps://www.spreaker.com/episode/more-bad-than-ass-amy-trujillo-is-drop-dead-gorgeous--192626557d08cc74acbc4338ba6fa1023c495e87Fri, 27 Sep 2019 22:20:56 +0000Mary-Katherine Brooks FlemingThis was originally supposed to be a bonus episode, but Amy graced us with more time than the original 20 we thought we were going to get so we decided this warranted a full episode.    We start with a high-level discussion of 'life as performance...3903truefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-by-heart-rate-questions-answered--192225145234ac0007b14383a8e3ced3653a8485Mon, 23 Sep 2019 02:00:00 +0000Mary-Katherine Brooks FlemingRunner, Interrupted is ready to launch! Click here to be added to the beta testing list!    Congratulations to Maintain participant Tamara Paton, who shall heretofore be referred to as "IronTam" for finishing the Barrelman Half Ironman today!  ...4508askaway,cystectomy,halfmarathon,ironman,jogging,marathon,ragnar,recovery,running,tapertruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-heart-rate-running-questions-answered--19130686https://help.trainingpeaks.com/hc/en-us/articles/204074014-Basic-vs-Premium-Athlete-Account-for-Athletes   2. Back to school has hit me hard this week! As a result I missed my LR (I do on Mondays) and the workouts (run and strength) on Thursday and Friday. Should I just pick up Sunday's run and Monday's LR as is, or ease back into it with a shorter amount?   3. Question 1: I know that sleep and nutrition are important. Can you explain why lack of sleep and not getting enough protein may result in that heavy leg feeling? I know that you have probably talked about this before but I could use a refresher. Question 2: 1x1s are starting this week for me and I was just wondering how we figure out what race effort is supposed to be. Are we supposed to use the “A” pace from the EAT? I know that you have said that our marathon pace will be somewhere between easy effort and the “A” pace from the EAT. My EE pace and my “A” pace are 2:30 minutes apart from each other.   4. My head is kind of playing games with me right now. I have one more 20 miler left before my marathon and had my best long run and final EAT to date so I am super curious to see how my run goes. PUMPED to be exact but I do have one question. My last 20 miler is this week which is just two weeks from my marathon. My heart is saying that is plenty of time to rest and recovery before race day since they are are a comfortable heart rate (140 most of the way) but my head is saying....hmmmm....seems like I should be cutting back not and tapering this week? Can you help ease my head (again) on a long run just two week away? I am assuming it is because we run them easy and have a NICE taper after? THANKS Coach    5. Hey coaches! I think few of us are in our last few weeks of race training. Can you talk through race strategies for our marathons? I know I saw a fb live you did last spring but now that it is fall can but could you walk us through the heart rate caps for the different stages of the race again? Thanks as always! Kristy]]>2f4868c4d753442dabd4e974e3f83659Tue, 17 Sep 2019 03:08:09 +0000Mary-Katherine Brooks Fleming#AskAway with Coach MK and Coach Sarah is here! This week we wrestle with technology (Coach MK is still in the AirBnb with a great hot tub and terrible internet) while answering questions about The Struggle Bus, Predatory Bullsh*t disguised as...https://help.trainingpeaks.com/hc/en-us/articles/204074014-Basic-vs-Premium-Athlete-Account-for-Athletes   2. Back to school has hit me hard this week! As a result I missed my LR (I do on Mondays) and the workouts (run and strength) on Thursday and Friday. Should I just pick up Sunday's run and Monday's LR as is, or ease back into it with a shorter amount?   3. Question 1: I know that sleep and nutrition are important. Can you explain why lack of sleep and not getting enough protein may result in that heavy leg feeling? I know that you have probably talked about this before but I could use a refresher. Question 2: 1x1s are starting this week for me and I was just wondering how we figure out what race effort is supposed to be. Are we supposed to use the “A” pace from the EAT? I know that you have said that our marathon pace will be somewhere between easy effort and the “A” pace from the EAT. My EE pace and my “A” pace are 2:30 minutes apart from each other.   4. My head is kind of playing games with me right now. I have one more 20 miler left before my marathon and had my best long run and final EAT to date so I am super curious to see how my run goes. PUMPED to be exact but I do have one question. My last 20 miler is this week which is just two weeks from my marathon. My heart is saying that is plenty of time to rest and recovery before race day since they are are a comfortable heart rate (140 most of the way) but my head is saying....hmmmm....seems like I should be cutting back not and tapering this week? Can you help ease my head (again) on a long run just two week away? I am assuming it is because we run them easy and have a NICE taper after? THANKS Coach    5. Hey coaches! I think few of us are in our last few weeks of race training. Can you talk through race strategies for our marathons? I know I saw a fb live you did last spring but now that it is fall can but could you walk us through the heart rate caps for the different stages of the race again? Thanks as always! Kristy]]>2990advice,askaway,by,coaching,halfmarathon,heart,jogging,marathon,rate,run,running,trainingtruefullhttps://www.spreaker.com/episode/bonus-episode-amy-schools-us-on-fatphobia--1911512301f73a7a934a4dd99556de53d73a3e31Mon, 16 Sep 2019 11:00:00 +0000Mary-Katherine Brooks FlemingHi, this is Coach Sarah. As you’ve probably seen if you follow me and Coach MK on Facebook, we are paying close attention to the way people are reacting to the movie Brittany Runs A Marathon. I myself saw the trailer and immediately knew that I...1346a,body,brittany,fat,fatphobia,haes,image,marathon,runner,runstruefullhttps://www.spreaker.com/episode/brainfire-of-the-vanities-code-word-health--19168880de4e6355dff64aada48cbca42a69cc9fFri, 13 Sep 2019 16:04:29 +0000Mary-Katherine Brooks Fleming“Culture isn’t a costume” has been a guiding theme for parents in assisting their kids in Halloween/school plays/etc. We know we don’t need to make our skin darker to exude the essence of Moana or Harriet Tubman or Oprah or Sonia Sotomayor or Flojo so...5274a,adderall,anorexia,brittany,disorders,eating,ed,marathon,recovery,runs,vyanasetruefullhttps://www.spreaker.com/episode/the-overlooked-wins-a-walk-through-training-peaks--19085536www.coachedandloved.com/blog, and in the show notes to this episode). You’ll likely find the visuals helpful, especially if you specifically want to learn to speak TrainingPeaks. If you would just like to listen to a thoughtful conversation about finding training-related wins in unexpected places, on your commute or on your run, our AMAZING editor has cleaned up the audio and put it in podcast form for your listening pleasure, and it’s coming right up. Before you listen, I just want to say one thing. Coach MK and I rarely mention pace numbers in this conversation, and that’s intentional, but Training Peaks does generate a lot of other numbers that tell us things about where I am, fitness-wise, and we do talk about those. Now, I don’t really care who thinks I’m slow AF, but I definitely don’t want to invite comparison between my numbers and those of the athletes we coach. If you have a hard time hearing about my numbers without feeling like they are somehow setting a bar for you, I feel you, and I understand. My hope, however, is that you might come away from this session with tools for how to identify wins of your own that you didn’t know were there.   SHOW NOTES   Coach Sarah got Ros a bike for her birthday and...it was not good. BUT EVERYONE LEARNED A VALUABLE LESSON. Speaking of biking, Coach Sarah started biking her daughter to school this summer to spend a little less time sitting in traffic, and she had absolutely no notion of how much extra work she was doing on top of marathon training...nor did she really appreciate how beautifully her body adapted to that work (her coach, however, misses nothing).   Similarly, Coach Sarah recently ran one last EAT (Enhanced Anaerobic Threshold, a workout we discussed in a previous episode - downloadable PDFs available!) to close out her marathon cycle, and she and Coach MK take a detailed look at what the results say about the fitness she has built over the past eight weeks in preparation for her fall marathon.   Speaking of marathons, Coach MK is less than two months away from running the New York City marathon, and her second coaching call with Coach Tia is available for viewing, as well. Tia assures MK that things are on track and looking good, and affirms that the main goals for this cycle are to stay healthy and build volume. There may be a little bit of fast running here and there for  variety’s sake, but the most important work will be the buildup of time on feet at easy effort. That’s really all MK needs (and she is READY).    Both coaches are preparing for their fall marathons with EXCITEMENT and curiosity. They each need a little help in identifying their own wins, but of course they’d be the first to say that that’s exactly what a coach is for. #coachedandloved]]>9796407b6eed4b2eabcfd6c0bcbaced3Thu, 12 Sep 2019 20:10:10 +0000Mary-Katherine Brooks FlemingIntroductory Note Hi, Coach Sarah here. A few notes about today’s podcast. If you have always wanted to see what Coach MK tends to look at in Training Peaks for clients she has coached one-on-one, we highly recommend you watch this episode as a...www.coachedandloved.com/blog, and in the show notes to this episode). You’ll likely find the visuals helpful, especially if you specifically want to learn to speak TrainingPeaks. If you would just like to listen to a thoughtful conversation about finding training-related wins in unexpected places, on your commute or on your run, our AMAZING editor has cleaned up the audio and put it in podcast form for your listening pleasure, and it’s coming right up. Before you listen, I just want to say one thing. Coach MK and I rarely mention pace numbers in this conversation, and that’s intentional, but Training Peaks does generate a lot of other numbers that tell us things about where I am, fitness-wise, and we do talk about those. Now, I don’t really care who thinks I’m slow AF, but I definitely don’t want to invite comparison between my numbers and those of the athletes we coach. If you have a hard time hearing about my numbers without feeling like they are somehow setting a bar for you, I feel you, and I understand. My hope, however, is that you might come away from this session with tools for how to identify wins of your own that you didn’t know were there.   SHOW NOTES   Coach Sarah got Ros a bike for her birthday and...it was not good. BUT EVERYONE LEARNED A VALUABLE LESSON. Speaking of biking, Coach Sarah started biking her daughter to school this summer to spend a little less time sitting in traffic, and she had absolutely no notion of how much extra work she was doing on top of marathon training...nor did she really appreciate how beautifully her body adapted to that work (her coach, however, misses nothing).   Similarly, Coach Sarah recently ran one last EAT (Enhanced Anaerobic Threshold, a workout we discussed in a previous episode - downloadable PDFs available!) to close out her marathon cycle, and she and Coach MK take a detailed look at what the results say about the fitness she has built over the past eight weeks in preparation for her fall marathon.   Speaking of marathons, Coach MK is less than two months away from running the New York City marathon, and her second coaching call with Coach Tia is available for viewing, as well. Tia assures MK that things are on track and looking good, and affirms that the main goals for this cycle are to stay healthy and build volume. There may be a little bit of fast running here and there for  variety’s sake, but the most important work will be the buildup of time on feet at easy effort. That’s really all MK needs (and she is READY).    Both coaches are preparing for their fall marathons with EXCITEMENT and curiosity. They each need a little help in identifying their own wins, but of course they’d be the first to say that that’s exactly what a coach is for. #coachedandloved]]>4629coach,confidence,half,marathon,peaks,run,trainingtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-questions-answered--19064552https://www.youtube.com/watch?v=JmtONuBkAsI (foam rolling with wonder woman!) https://www.youtube.com/watch?v=jAVbzw5_nYo     Maintain  1. Hi coaches, thanks for all of the love and encouragement. Can you talk a bit more about the cooldown? How slow should it be? Does it have to be under 140? I am curious about how the magic happens here. Maybe that could be a topic for a longer podcast. I am really asking because I don’t want to tack 16 minutes of super-slow onto Monday’s workout. unsexy work so important, it’s where we start when planning workout. Matters because when you are working 140 or below, you’re not working so hard that your body is in panic mode;  magic happens because you are recovering while you are moving - blood can be delivered to muscles  time is less important the fitter you are   2. Hi. I was wondering if you can talk more about the concept of “power” with running, which you have mentioned in the past. I’ve been running by heart rate for about two and half years, but only since beginning FPP have been better about consistently doing my strength training (thank you for this format that keeps it interesting but still approachable!). I am not worried about pace anymore, but I do worry about my heart rate being so high on my runs, and wonder if I will make some progress with this now that I’m more dedicated to strength training. I’m in the strength beta now. Just wanted to hear about the science behind this concept and understand it better. Thanks! critical power - different cases for different people https://www.strava.com/activities/2691042621 look at MK’s Strava!   3. I will be part of a road relay race in October. I have volunteered for the hilly 6 mile section. What strength exercises would help me get ready for this? I know it would be helpful to practice running on hills, but what kind of workouts should I do on the hills? Replace the Monday/Wed harder stuff with hilly workouts? Thank you so much! try to replicate hills that will be on the course in your long runs   4. For the last few weeks my body has felt great but my legs feel HEAVY. HR stays low but I find myself wanting to walk, especially easy runs. What gives? Any explanation? Will this just pass? Love the workouts and ready to start the marathon ramp. All suggestions welcome! hormones and nutrition    ]]>959a516fc31e4119af4933e7fa81d8b2Tue, 10 Sep 2019 16:24:00 +0000Mary-Katherine Brooks FlemingThis week the coaches tackle questions about Crohn's, Fatigue and associated Neuropathy, Critical Power and hilly race prep and end on the connection between nutrition and heavy legs.  Coach MK and Coach Sarah livestream question and answer sessions...https://www.youtube.com/watch?v=JmtONuBkAsI (foam rolling with wonder woman!) https://www.youtube.com/watch?v=jAVbzw5_nYo     Maintain  1. Hi coaches, thanks for all of the love and encouragement. Can you talk a bit more about the cooldown? How slow should it be? Does it have to be under 140? I am curious about how the magic happens here. Maybe that could be a topic for a longer podcast. I am really asking because I don’t want to tack 16 minutes of super-slow onto Monday’s workout. unsexy work so important, it’s where we start when planning workout. Matters because when you are working 140 or below, you’re not working so hard that your body is in panic mode;  magic happens because you are recovering while you are moving - blood can be delivered to muscles  time is less important the fitter you are   2. Hi. I was wondering if you can talk more about the concept of “power” with running, which you have mentioned in the past. I’ve been running by heart rate for about two and half years, but only since beginning FPP have been better about consistently doing my strength training (thank you for this format that keeps it interesting but still approachable!). I am not worried about pace anymore, but I do worry about my heart rate being so high on my runs, and wonder if I will make some progress with this now that I’m more dedicated to strength training. I’m in the strength beta now. Just wanted to hear about the science behind this concept and...]]>5281askawaytruefullhttps://www.spreaker.com/episode/rebuild-a-return-to-running-program-for-experienced-runners--19029294fd6e902da924491cbc5fa881e68dd304Sat, 07 Sep 2019 02:05:43 +0000Mary-Katherine Brooks FlemingEverything is easy when you are fit. You get to ask yourself which workouts you WANT to do, you can run with anyone you want to, join any run club whose schedules works with yours, you can work with any coach you want; you don't know how good you have...5266coach,coaching,fitness,injured,jogging,marathon,return,run,runner,running,to,trainingtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-answers-to-heart-rate-training-questions--189849509109a52d9a5145628b3dd9d20216b1a5Mon, 02 Sep 2019 16:47:39 +0000Mary-Katherine Brooks FlemingWith Coach Sarah FIRMLY enjoying the final hours of her vacation, Coach MK flies solo in a short-but-worth it episode that ends with a sweet question from a passerby on Twitch. Topics this week include: the purpose of the long run, Concerta and heart...2448askawaytruefullhttps://www.spreaker.com/episode/the-privilege-of-running-by-feel-aka-why-the-eat-exists--18959235https://lp.constantcontact.com/su/NYsgUFW/fppeatpodcast Then click HERE to watch Coach MK talk through the worksheets. https://youtu.be/fOmT3nmrX6U   SHOW NOTES Coach Sarah and Coach MK grew up with complicated relationships to athletics and sports, and they talk about the way privilege plays into that - the way it blurs our ability to gauge effort levels, in particular. The blithe assumption that running by effort is this intuitive thing is one that both coaches have found to be totally wrong, both for themselves and for the athletes they coach. Sarah tells the story of her evolution as a rower in high school and college, and the way one coach seeing her and taking her seriously and actually TEACHING her to pace herself without expecting that she should already know how to do it was a game-changer for her. The EAT comes with that same assumption - that perhaps you have never learned how to pace yourself or felt comfortable asking for help. MK discusses where the EAT came from and why she began having her runners do it. As her audience grew, she was shocked to discover that some runners were able to view it as helpful information while others felt like it was a test and a moral judgment of how hardworking, tenacious, and good they were (and ugh, the way “good” and “fast” are treated as synonyms in the running world - we are NOT okay with that). Coach Sarah goes on to talk about the ways in which the EAT got HARDER mentally after that first one - both because she knew how hard it was and dreaded it, but also because of the number-crunchy way she got into it and tried to use it to predict race outcomes, which almost always led to pressure and heartbreak. It’s still really easy to create all these expectations for race day around what pace you “should” be able to run and what your heart rate “should” be and find yourself disappointed when it doesn’t line up that way. Even Coach Sarah, with the guidance of Coach MK, was totally looking at it wrong, but years of conditioning don’t fall away overnight. What really changed was time and experience. Doing enough EATs and enough shorter races has taught Sarah a lot about how to gauge pace and effort - in a way that she would never have learned without the safe space to just DO it, a lot, and let the information be just that - information - rather than a judgment about how hard she was working and what a “good” or bad runner she was. We hope today's podcast will help you do the same.    "Doesn't he go row a boat in Gladiator?" - Coach Sarah, in the best quote of the entire podcast, In Our Humble Opinion.]]>dd398d338f484b9d85c37ba630568ac5Thu, 29 Aug 2019 21:12:30 +0000Mary-Katherine Brooks FlemingGet ready for a DEEP discussion of the EAT (the Enhanced Anaerobic Threshold workout). We’re not really talking about the running this time, and we are DEFINITELY not talking about the math, either. We hope this podcast will clarify what the Enhanced...https://lp.constantcontact.com/su/NYsgUFW/fppeatpodcast Then click HERE to watch Coach MK talk through the worksheets. https://youtu.be/fOmT3nmrX6U   SHOW NOTES Coach Sarah and Coach MK grew up with complicated relationships to athletics and sports, and they talk about the way privilege plays into that - the way it blurs our ability to gauge effort levels, in particular. The blithe assumption that running by effort is this intuitive thing is one that both coaches have found to be totally wrong, both for themselves and for the athletes they coach. Sarah tells the story of her evolution as a rower in high school and college, and the way one coach seeing her and taking her seriously and actually TEACHING her to pace herself without expecting that she should already know how to do it was a game-changer for her. The EAT comes with that same assumption - that perhaps you have never learned how to pace yourself or felt comfortable asking for help. MK discusses where the EAT came from and why she began having her runners do it. As her audience grew, she was shocked to discover that some runners were able to view it as helpful information while others felt like it was a test and a moral judgment of how hardworking, tenacious, and good they were (and ugh, the way “good” and “fast” are treated as synonyms in the running world - we are NOT okay with that). Coach Sarah goes on to talk about the ways in which the EAT got HARDER mentally after that first one - both because she knew how hard it was and dreaded it, but also because of the number-crunchy way she got into it and tried to use it to predict race outcomes, which almost always led to pressure and heartbreak. It’s still really easy to create all these expectations for race day around what pace you “should” be able to run and what your heart rate “should” be and find yourself disappointed when it doesn’t line up that way. Even Coach Sarah, with the guidance of Coach MK, was totally looking at it wrong, but years of conditioning don’t fall away overnight. What really changed was time and experience. Doing enough EATs and enough shorter races has taught Sarah a lot about how to gauge pace and effort - in a way that she would never have learned without the safe space to just DO it, a lot, and let the information be just that - information - rather than a judgment about how hard she was working and what a “good” or bad runner she was. We hope today's podcast will help you do the same.    "Doesn't he go row a boat in Gladiator?" - Coach Sarah, in the best quote of the entire podcast, In Our Humble Opinion.]]>4606eat,fatphobia,haes,heart,jogging,marathon,rate,running,trainingtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-heart-rate-running-questions-answered--189243488272fbf2049540fc9748fd44d68f24a4Mon, 26 Aug 2019 00:27:54 +0000Mary-Katherine Brooks FlemingWith Coach Sarah still on vacation, Coach MK flies solo in a powerful episode that will start your week off RIGHT (despite Uranus in retrograde)! This week's questions include the physiological benefits of strides or accelerators, needing to push...2641acceptance,askaway,by,fat,fatphobia,fitness,halfmarathon,heart,jogging,marathon,rate,running,trainingtruefullhttps://www.spreaker.com/episode/brainfire-of-the-vanities-the-biggest-loser-and-its-lasting-fatphobic-impact--18895167https://www.youtube.com/watch?v=wCQVuqnk9uw    ]]>614bcc754ee14da9a8c5436134c4035eFri, 23 Aug 2019 03:28:35 +0000Mary-Katherine Brooks FlemingThe biggest loser is coming back. AND COACH MK IS FLAMING MAD. She has said on multiple occasions that The Biggest Loser had a huge, measurable impact on our society before it was finally cancelled in 2016. It was not a thing to train for a marathon...https://www.youtube.com/watch?v=wCQVuqnk9uw    ]]>4384truefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-running-questions-answered--188712731c5ac156ddcc43328300a9b20b6e0576Mon, 19 Aug 2019 04:03:58 +0000Mary-Katherine Brooks FlemingREBUILD 1. How much of Avocado toast be a warm up/ cool down? What do you envision a warm-up and cooldown looking like? 2. I would love to get to where I can do a “real” push-up, up on toes, flat on the ground. Right now I’m best at a more vertical...318110k,5k,askaway,coach,fitness,halfmarathon,jogging,marathon,run,running,trainingtruefullhttps://www.spreaker.com/episode/what-we-talk-about-when-we-talk-about-cheating-at-running-part-2-the-rules-we-follow--18828956http://bit.ly/2N4O0gJ]]>470c5bd4d1b34caa9550313b44a3d713Thu, 15 Aug 2019 18:37:11 +0000Mary-Katherine Brooks FlemingSarah 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...http://bit.ly/2N4O0gJ]]>3348cheating,doping,halfmarathon,incentives,jogging,marathon,racing,running,russiatruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-questions-answered--18809795info@coachedandloved.com   REBUILD 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? MAINTAIN   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]]>7b47f8a6a1cb491392707a7b6a6e4a8dMon, 12 Aug 2019 20:15:44 +0000Mary-Katherine Brooks FlemingWe 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...info@coachedandloved.com   REBUILD 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? MAINTAIN   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...]]>378510k,5k,askaway,cardio,chair,fitness,halfmarathon,jogging,marathon,physical,runner,runningtaper,strength,test,therapytruefullhttps://www.spreaker.com/episode/a-full-tube-of-toothpaste-coach-s-perspective-on-a-runner-s-potential--187859133cdf70ef9c4f46a789d920d359596680Thu, 08 Aug 2019 18:00:00 +0000Mary-Katherine Brooks FlemingClick here to receive our weekly content roundup, and download a PDF of Coach MK's Night Before Checklist to ensure your running habit sticks!   We go from the panopticon (yes, Coach Sarah is going to Harvard at us for a minute, hang on) to parental...5466athletic,boston,marathon,potential,running,trainingtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-questions-answered--18766146http://bit.ly/2M3b1AX   Maintain 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.  ]]>3f4a0c9892dc4b57bb73b34474e9d015Mon, 05 Aug 2019 18:00:00 +0000Mary-Katherine Brooks FlemingCoach 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...http://bit.ly/2M3b1AX   Maintain 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.  ]]>3116askaway,chair,fitness,halfmarathon,marathon,physical,runner,strength,taper,test,therapytruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-questions-answered--18688629c64d0997a83e4b3e8051586b581d124eMon, 29 Jul 2019 01:06:35 +0000Mary-Katherine Brooks FlemingCoach 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!   MAINTAIN So I am not sure if this is more a podcast question or an ATC question or just...478610k,5k,askaway,cardio,fitness,halfmarathon,jogging,marathon,runningtruefullhttps://www.spreaker.com/episode/brainfire-of-the-vanities-a-woman-s-work-running-diets-and-beyonce--18716764info@coachedandloved.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. :)   SHOW NOTES 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/]]>431c2e029ae94e52ad03c93f4e4abbbaSat, 27 Jul 2019 19:59:19 +0000Mary-Katherine Brooks FlemingYesterday, hell broke loose when Beyoncé released an advertisement showing us more of the work she did to get ready for her EPIC Coachella performance, forever preserved in a Netflix special called Homecoming. Beyoncé's preparation began shortly...info@coachedandloved.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. :)   SHOW NOTES 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 4705truefullhttps://www.spreaker.com/episode/what-we-talk-about-when-we-talk-about-cheating-at-running--18644614https://www.seattletimes.com/seattle-news/health/doping-rumored-among-older-athletes-testing-implemented/ 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? Ross Tucker. His blog is amazing, but very technical. His Tweets, less so.  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? Corral placement. Prestige, too but you cannot discount corral placement as part of the race experience (ask anyone who has ever Run Disney). 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 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 Anne Helen Petersen is the bomb. Just read everything she writes and you’re good. Not surprisingly, it’s a generational thing.]]>5b1688e86b6940eeb415f3deb092f66dFri, 26 Jul 2019 04:35:00 +0000Mary-Katherine Brooks FlemingLast 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...https://www.seattletimes.com/seattle-news/health/doping-rumored-among-older-athletes-testing-implemented/ This is a close second: https://www.outsideonline.com/2298566/how-catch-blood-doping-marathoner This is older, 2009, but even more relevant today: 4401admissions,alex,boston,cheating,college,doping,fitness,hobbyjogger,hutchison,marathon,middlebury,ross,training,tuckertruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-running-questions-answered--18626815info@coachedandloved.com 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.    REBUILD 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.   MAINTAIN   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!  ]]>361183d7a57f4a25a504a8eea201438bMon, 22 Jul 2019 03:06:04 +0000Mary-Katherine Brooks FlemingThe 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 info@coachedandloved.com if you want to...info@coachedandloved.com 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.    REBUILD 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.   MAINTAIN   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!  ]]>3084askawaytruefullhttps://www.spreaker.com/episode/happy-birthday-dear-susan-running-towards-50--1858725196d641abf7eb4be2a62c068433b6c9aeFri, 19 Jul 2019 03:30:15 +0000Mary-Katherine Brooks FlemingLast 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,...5701cardio,fitness,jogging,marathon,running,ultramarathon,ultrarunningtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-7-14-19-running-life--18559548https://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  ]]>bd7f820017444ce3b3cadda38dab744cTue, 16 Jul 2019 03:30:12 +0000Mary-Katherine Brooks FlemingCoach 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...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...]]>2958askaway,cardiovascular,coaching,fitness,halfmarathon,health,jogging,marathon,running,trainingtruefullhttps://www.spreaker.com/episode/brainfire-of-the-vanities-from-coolgirl-to-coachsarah-running-through-it-together--18526651https://bit.ly/2RZVUsb Go check out Mr. Coach Sarah's blog!   Topics Covered   Twitter often gets slammed for being a place where only nastiness happens, and there is plenty of that, but there’s also a lot of critical thought and constructive conversation - this is a popular medium for working out, or just expressing, complicated feelings about the casting of a black actress as Ariel in an upcoming remake of The Little Mermaid. To some, it doesn’t feel reparative, it feels like tokenism, and this particular casting choice doesn’t fix what’s been wrong with Disney Princess stories and their lack of representation for decades - it demonstrates that the people behind it never really understood the problem to begin with (https://thegrapevine.theroot.com/notmyariel-white-twitter-is-big-mad-about-disney-cast-1836128376) Coach MK was STUCK on this after watching Toy Story 4, where she stood in the theater to YELL at the screen multiple times and had TALKS with her daughters after the movie ended. #feministbuzzkill alert! https://www.vogue.co.uk/article/bo-peep-toy-story-4-feminist-makeover Along similar lines, the way the Internet has reacted to this latest turn of events with Taylor Swift is indicative of the sort of pseudo-intellectual discourse that has been swirling around her for years: it’s easier to look at her and see privilege and immaturity (and congratulate yourself for “seeing through her”) than it is to look at her and see calculated decisions that were often stipulated by her contract. Now that her contract has ended and she’s speaking out, people point to her actions without considering the “why” - and that’s where the critical thinking should happen but doesn’t. https://www.buzzfeed.com/elliewoodward/taylor-swift-wrote-look-what-you-made-me-do-scott-borchetta Native Tennessean Coach MK is #teamtaylor because she has followed this story for well over a decade. Big Machine's rise totally changed Nashvegas as well as the music industry. https://www.savingcountrymusic.com/yes-the-sale-of-big-machine-is-big-and-so-is-taylor-swifts-concerns/ CORRECTION: Taylor's Swift's father invested $120,000 in Big Machine, a 3% stake in the label that is now estimated to be worth 8 figures. Sidenote on the pseudo-intellectual takes in our respective pasts: Sarah’s husband’s very self-aware blog posts about the books that gave him a swelled head as a young teen! https://bit.ly/2RZVUsb We like critical thinking around here, particularly when it comes to running and the kinds of demands runners put on their performance. Learning to be curious and excited about what your body CAN do is the first step towards real self-love that isn’t performative. acceptance is observation free from judgment. The things that make Coach Sarah and Coach MK successful, happy runners are also the things that makes them good poker players (no-limit Texas Hold’Em, to be exact - yes, Coach Sarah was the cool girl who beat all the boys in college and took their money every Monday night). They never put pressure on themselves to play a hand they can’t win - what good can that possibly do? That is the OPPOSITE of giving up - that’s being judicious about when to care about outcomes: preserving your longevity by only caring when it matters. By the way, you better believe both MK and Sarah have EVERY INTENTION of PRing the marathon - we are going to be our best and fastest selves in these next five, ten years. The fact that we’re not there YET is COOL and EXCITING - Coach Sarah plans to race a marathon in the fall with no pace numbers on her watch and be curious and excited about whatever outcome falls out of it. Toxic, forced positivity is a thing, and it doesn’t help anyone who is struggling with the way they relate to their bodies and the way they see themselves - we always want to help you find the wins, but we never want to insist that you fake a positivity that you don’t feel - it is ALWAYS okay not to be okay. https://www.healthline.com/health/body-positivity-doesnt-cure-eating-disorders#1 Vice article: https://www.vice.com/en_us/article/kzmkva/the-pursuit-of-high-self-esteem-is-making-us-miserable?utm_campaign=subscription&utm_medium=email&utm_source=nuzzel - when we think we HAVE TO FEEL GOOD ABOUT OURSELVES OR ELSE, it can take away our ability to be honest (even just with ourselves) when we’re actually struggling - it can inhibit our ability to see that clearly. “keeping up with contingent self-esteem requires constant impression management.” Reference to the ORANGE (https://www.youtube.com/watch?v=tlOKSo8L6_M) - every training cycle is generating a NEW baseline, ANOTHER chance to hit the reset button and see where you are at! THAT is exciting! Would you have guessed that Coach MK was named Most Tenacious and that Coach Sarah was named Most Conscientious in high school? And...do you think they thought that was a compliment at the time? (They did not). The space between where you are and where you want to be is exciting - how about that for a paradigm shift?]]>bc049678f39740b78926c8161f408ef3Thu, 11 Jul 2019 20:44:48 +0000Mary-Katherine Brooks Fleming  Coach MK and Coach Sarah talk in tangents (#sorrynotsorry!) about The Little Mermaid, pseudointellectualism, Taylor Swift, body positivity, and Coach Sarah’s #coolgirl days in college to highlight one key takeaway: The space between where you are...https://bit.ly/2RZVUsb Go check out Mr. Coach Sarah's blog!   Topics Covered   Twitter often gets slammed for being a place where only nastiness happens, and there is plenty of that, but there’s also a lot of critical thought and constructive conversation - this is a popular medium for working out, or just expressing, complicated feelings about the casting of a black actress as Ariel in an upcoming remake of The Little Mermaid. To some, it doesn’t feel reparative, it feels like tokenism, and this particular casting choice doesn’t fix what’s been wrong with Disney Princess stories and their lack of representation for decades - it demonstrates that the people behind it never really understood the problem to begin with (https://thegrapevine.theroot.com/notmyariel-white-twitter-is-big-mad-about-disney-cast-1836128376) Coach MK was STUCK on this after watching Toy Story 4, where she stood in the theater to YELL at the screen multiple times and had TALKS with her daughters after the movie ended. #feministbuzzkill alert! https://www.vogue.co.uk/article/bo-peep-toy-story-4-feminist-makeover Along similar lines, the way the Internet has reacted to this latest turn of events with Taylor Swift is indicative of the sort of pseudo-intellectual discourse that has been swirling around her for years: it’s easier to look at her and see privilege and immaturity (and congratulate yourself for “seeing through her”) than it is to look at her and see calculated decisions that were often stipulated by her contract. Now that her contract has ended and she’s speaking out, people point to her actions without considering the “why” - and that’s where the critical thinking should happen but doesn’t. https://www.buzzfeed.com/elliewoodward/taylor-swift-wrote-look-what-you-made-me-do-scott-borchetta Native Tennessean Coach MK is #teamtaylor because she has followed this story for well over a decade. Big Machine's rise totally changed Nashvegas as well as the music industry. https://www.savingcountrymusic.com/yes-the-sale-of-big-machine-is-big-and-so-is-taylor-swifts-concerns/ CORRECTION: Taylor's Swift's father invested $120,000 in Big Machine, a 3% stake in the label that is now estimated to be worth 8 figures. Sidenote on the pseudo-intellectual takes in our respective pasts: Sarah’s husband’s very self-aware blog posts about the books that gave him a swelled head as a young teen! https://bit.ly/2RZVUsb We like critical thinking around here, particularly when it comes to running and the kinds of demands runners put on their performance. Learning to be curious and excited about what your body CAN do is the first step towards real self-love that isn’t performative. acceptance is observation free from judgment. The things that make Coach Sarah and Coach MK successful, happy runners are also the things that makes them good poker players (no-limit Texas Hold’Em, to be exact - yes, Coach Sarah was the cool girl who beat all the boys in college and took their money every Monday night). They...]]>365710k,5k,coachsarah,coolgirl,fitness,halfmarathon,jogging,marathon,orange,running,swift,taylor,teamtaylor,theory,ultramarathon,ultrarunningtruefullhttps://www.spreaker.com/episode/askaway-with-coach-mk-and-coach-sarah-7-07-19--1850856214dd0665aac5402a9f8ce750c2280474Wed, 10 Jul 2019 02:12:23 +0000Mary-Katherine Brooks FlemingCoach MK and Coach Sarah livestream 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 and super...3962askawaytruefullhttps://www.spreaker.com/episode/askaway-with-coach-sarah-6-30-19--1843618866fad0a37cff4a00be38028b99b3122dMon, 01 Jul 2019 21:53:35 +0000Mary-Katherine Brooks FlemingVisit Our Website! Coach MK and Coach Sarah stream live Q&A 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 and super...3632askaway,cardio,coach,coaching,fitness,halfmarathon,jogging,marathon,run,running,trainingtruefull