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Good Enough is GREAT, and That Goes for YOU, Too!

#AskAway with Coach MK and Coach Sarah: 1/5/20

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!

This week, Coach Sarah and Coach MK answer questions about whether an elliptical workout is as good as a run, how to adapt on the fly when your run schedule isn't getting ANY more predictable, and how to come back from a stomach bug without putting yourself at risk.

Good enough is great, and that goes for you too! runner, running, fitness, 2020


1. #weeklywins Second appointment with my PT and I graduated from clamshells only to clamshells, bridges, and dead bugs! ETA: plus I got to snowshoe with a good friend from college!

2. Throughout my chemo treatment I have made sure to also get massages and acupuncture - not running makes my muscles grumpy.

3. Mary Lenczewski’s car won’t start! WHEN is she going to run into some better luck? HINT: MK can see it coming in the stars!


1. I am super excited for 2020, and my commitment to myself!! I will hold space for me each day- for fitness specifically. My question is, on the days when I cannot run (haven’t moved treadmill yet, and it’s too loud to use while others sleep where it is at present), will using an elliptical do the trick in terms of weight bearing cardio? Will it help with the micro adaptations in the body that support running? I am thinking that keeping that on a higher resistance level so it mimics an uphill path will result in more weight bearing..... or better to just try a walk on the treadmill that night? Thanks!!

2. I am super conflicted about starting slow burn tomorrow vs waiting until February- it’s been quite a stretch for me, with few running days in recent weeks. I feel as though my fitness is truly at a low point. I am absolutely ready to recommit and find the time in these busy days.... but would you recommend doing that first, consistently, and *then* starting slow burn? Or just jumping in and following the plan?


1. I am loving the pace-based work in Maintain. It feels really good! After years of mostly 140-150 heart rate caps, I get palpitations when I look back over my data for a run. Is there a threshold heart rate I should be worried about? Is there a “too high”?

2. I do best when I run in the morning, but sometimes I don’t have time to get the full hour-ish workouts in. I will try to either shorten or just get out the door for 20 mins. My question is, if the stars align and I actually can fit in a run later in the day, should I do the full planned workout at that point, or truncate it, or some other approach?

3. Let’s talk about recovery from flu or other intestinal bug things. I know Coach MK had a bout of food poisoning last week and I am just getting over something myself. So a two part question... Generally can we talk about how to pick up on Maintain if we have been out for 4-5 days due to a stomach thing. And the second part is really more direct, I’m looking at Slow Burn plan for day 1 for tomorrow and the next few days and think they are doable, but see the third day turns it on a bit. I’m generally feeling better and think I’m going to try to start Monday, thoughts?

4. Doing Ragnar at the end of January. All three legs are roughly 4 miles and easy to moderate. What should I do to prepare other than some two-a-days? What should taper look like? What about recovery? (I’m not expecting this to be race effort)

5. Recovering from a hard workout…either intentional or unintentional. I misread yesterdays (maintain) run and did 95 mins with 2 minute pickups every mile at 10k pace rather than 1 minute pickups at 10k pace. What’s the best way to recover from that? Extra stretching? Roller? An extra day off? I’ve done the first 2. I **think** I’m ready for Monday’s run…

NOTE: Here's a link to one of MK's foam rolling demos from 2019! An OFFICIAL version of this routine is coming soon!

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Coach MK Fleming is the founder of Fitness Protection, LLC where she trains her runners for $30 per month and gives marathon plans away for free.

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