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Your Blueprint Was Never Meant to be Static!

#AskAway with Coach MK: 2/2/20

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 MK tackles questions about plantar fasciitis, moving between Maintain and ReBuild, deciding whether to run that marathon, and what the stars have in store for us.

First up: #WEEKLYWINS in Runner, Interrupted!

6:08 My weekly win is that *I think* we have come to a final diagnosis for whatever the f*ck is wrong with my knee: patello-femoral syndrome. I got an x-ray on Monday which shows my right patella hanging out much lower that the left one 🤙All I have to do (lol) is get my quads to pull it up... in other words... get swole!

8:25 My weekly win: I am officially off of the wound vac. I have a long ways of healing to go, but I am right where I should be and making progress!


12:45 Yay! Uranus is no longer in retrograde! What can we look forward to next?

21:57 Finally got a referral to PT for plantar fasciitis. The PA I saw had some points I was hoping you help could fact check. He said the PF was primarily due to inflammation and that a course of anti-inflammatories was needed, even before PT (800mg, 3x/day, 5-7 days). And he told me to ditch my ballet flats and get more supportive shoes, and/or over-the-counter orthotic inserts. My brain immediately translates “supportive” to “ugly” and I’m not ready to give up pretty shoes. I find myself really reluctant to add shoe inserts. I did order a pair of slip-on sneakers to have something in between ballet flats and my running shoes in my day-to-day rotation.


29:05 RACE WINS!

YAY KERRY BIRNEY on your 10K trail race!!!!!!!!!!!

and YAY SARA SEEBURG on Ragnar Del Sol!!!!!!

36:34 Hello! After a rocky couple months with ver sporadic running due to busyness + illness, I am moving over to re:build for February. I have been hoping to run a half in May. Is this still feasible? And, assuming no further life interruptions (a girl can dream), what would be a recommended progression from here? Re:build for one month or two? And which lane?

42:50 Good evening ladies. So I'm doing the Scranton half on 29 March should I be doing anything different with the maintain plan? Or just stay on that straight through? Thank you!

44:59 Couple of questions that have undoubtedly been addressed before, but I can’t remember. 1. Recovering from a 10K which I ran HARD. Proposed recovery plan: rest day tomorrow, easy effort all week, lots of foam rolling, strength as tolerated. Sound right? Second question: I REALLY enjoyed running on the trail today at my race. Can I take most of the Maintain workouts out on the trail? Any adaptations needed?

49:20 I’d love your thoughts/advice/perspective on marathon training. I’m in the early weeks of the marathon ramp aiming for a March 21 race. It will be my first marathon in about 15 years and I am super excited for it. I worked on consistency in maintain the past few months and the ramp was going great until this week. This week work got out of control with long, crazy hours and lots of stress. This will likely continue for the foreseeable future. I’m devastated because it means so much time away from my family, stress on my body and mind and, I’m afraid it also means I won’t be able to run the marathon in March. With all the added stress from work, do you think marathon training stress (if I can even find the time) would be too much for my body? Knowing that what’s in the ramp schedule is the ideal for training, is there a minimum that I should do if my goal is to finish and finishing time is truly not an issue? I just don’t know if I should give up on it completely or if I might be able to somehow someway make it happen. I’d love your thoughts and perspective because you guys always have such a great way of thinking about things! Thanks for all the coaching and love!

01:00:44 HI! What is the difference - physiologically speaking - between running 5 days a week and 4? Am I doing myself a huge disservice by going down to 4 runs per week? Or would it make a big difference if on the 5th day, I shortened my run to 20-30 minutes? Thanks!


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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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