Coach MK livestreams question and answer sessions each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously. Join us! They are a lot of fun, super informative, and anyone may ask follow-up questions during the live broadcast!   This week, we take questions about long runs, foam rolling, and the value of walking.       Intro Before we begin, let me just say, “HAPPY MOTHER’S DAY!!!!” If this is your favoritest day of the year, AWESOME! Take a minute to use the bathroom while I talk to everyone else.     #WeeklyWins-  6:37 Runner Interrupted Char Gore is enjoying the freedom of waking up without an alarm clock   Build Andrea Yagodich completed her first avocado toast Patricia Luna has had a great perspective shift that has helped her find the workouts more manageable Heidi Staddon is feeling great after her runs and feeling very motivated to make positive changes! ReBuild Jennifer Sutton ran an 80 min avocado toast in a rare May snow squall. Brenda Haskills back is back to feeling 100% and she has been easing back into running Kristen Frazier’s daughter is home from the hospital and recovering. She has still been managing to get runs in this week even with all the craziness. Beth Hobson is finally able to start building back her running endurance since tax season is over. Maintain Amanda Williams completed a virtual marathon!! Francine Scheller decides to do the 24 hour yeti challenge on a whim Amy Wilson celebrated her birthday this week and participated in a quest to complete 49 miles this week! Carissa Hatling completed her longest run ever - 16.69 miles Trisha Thome celebrated her birthday with a run and baking bread     Questions     Maintain - 20:45 Would you remind us of the ‘minimum’ long runs? Is it 90 min? Why? Hi Coach, I know you recommend using a pvc pipe for foam rolling. I will admit that I started with the “pool noodle” foam roller I already had and since it hurt really bad I figured I would keep using it till I acclimated then move to something more firm. I’m really now, do you have recommendations for the length and diameter to get. Also what do I cover it with? Could I glue a yoga mat to it? Thank you! My office gym is not open so running at lunch isn’t really an prion, but I try to walk 20-30 min outside a few days per week. What should I consider or focus on to get the most benefit? Engage core? What else?     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!