Podcasts about mk fleming

Subscribe to Running Life, the official podcast of The Fitness Protection Program on Apple Podcasts, Castbox, or your favorite podcast player and get more racing and training tips from the coaches!   Coach MK likes to say that "if you goal cannot exist without numbers, then it's bullsh*t". She really hates the SMART framework and tells us exactly why before we sit down with a mental strength specialist, Dr. Justin Ross, to learn how to make sure our goals lead to work that works for us rather than crushes us. If you're interested in mental strength, check out Dr. Ross's new course on Insight Timer! Dr Justin Ross is a clinical psychologist in Denver, CO specializing in mindfulness, health psychology and sports performance psychology. He loves helping people live in alignment with values and breaking through perceived limits. He is passionate about peak performance, endurance sports, and helping athletes of all ability levels realize their goals.   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Subscribe to Running Life, the official podcast of The Fitness Protection Program on Apple Podcasts, Castbox, or your favorite podcast player and get more racing and training tips from the coaches!   This week, the coaches speak with Brenda Haskill, a runner with a LOT of life happening at the moment! She tells us what we aren't missing if we aren't running this month and how Fitness Protection has helped her get through it all before we tackle questions about weight loss, strength training, and chasing BIG GOALS while managing big responsibilities.   First, Coach MK laments the number of times she's watched Frozen II since 4baby had her tonsils out, and tells us what Apple TV suggested she watch next! Coach Sarah tells us how she spent a surprise date night, then tells us which movies she is excited about in the coming weeks!   Brenda starts at the 10:36 mark Runner, Interrupted win 1 25:05: Coach MK’s Meyer lemon text inspired me to get some and treat myself to some delicious water. I also started doing some strength work again! I am a SELF! Full disclosure: I also took a nap today. Taking care of sick grumpy people all week is A LOT. win 2 27:55: This is my last day with the cancer tumor in my body! So I feel like I am winning! My surgery is tomorrow from 12-6 Pacific Time  - so if you feel like sending good vibes my way during that time I wouldn't turn them away. I will be in the hospital for a week so I have stacked up the best movies of the 80s to pass the time. This weekend I am binge watching Hallmark Mystery Channel,  which is always a win.   ReBuild q1 31:54- Is it a good idea to do both Rebuild and Maintain strength? Rebuild is mostly about recruiting muscles - will I be able to perform the maintain work? Three Days at the Fair Promo 36:30 Maintain  q1 44:00- What if I really DO want to lose weight? I’ve thought long and hard about it, and I believe that, for me, losing some of the extra weight I’m carrying IS an act of self love. My body feels better and moves better when I weigh about 20 lbs less than what I weigh right now. I got here because of stress and lack of taking care of myself. Right now, to me, taking care of myself feels like it should be about carefully and intentionally getting some of this weight off. But... it feels like everyone around me is saying that self care would be not worrying about my weight. What does it look like to want to lose weight not out of self abuse but out of self care? q2 49:28- Hi coaches. I am coming to the end of Slow Burn. I have enjoyed it but am glad it’s nearly over. It feels like the pre taper of a training cycle right now. It was good to hear from the Zoom that everyone else feels like this too. But I do feel really strong. Anyway my question is about my next best step. I am doing my first Ultra in early July. It’s a trail 50k. I am now increasing my trail ‘runs’ although it’s so hilly here that there’s much less running. Where I will do my 50k is much flatter. I have booked a trail running course for early April so I can upskill in the practicalities ( I am really looking forward to this even though it’s RIGHT out of my comfort zone, so much imposter syndrome about being a runner) I don’t know what I should do about a plan. Should I jump back into Maintain taking it easy for the first week or so? Then follow the Tenacious plan ? Or will there be a 50k specific plan for TDATF that I could use? When should I start to ramp up the miles? Thank you so much. It’s great to be #coachedandloved. Oh yes, andI want me some MOAARR Bosu x Karen S q3 53:15- Coach MK, I am frustrated. My baby is now a toddler and I really want to train for a marathon this year, or a fast half. I discussed this with my spouse, who promised to be supportive. It’s almost March and I don’t feel supported at all. I’m still doing everything for the kids, and when I ask for help I get heavy sighs and passive-aggressive pushback. Last week she told me that she still has goals and it’s not fair to ask her to forget them. I don’t know what to do, Should I give up on a race this year? Follow-Up Questions, Live q1 59:04 q2 59:20   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Coach Sarah of the Fitness Protection Program talks with Kade and Isaac about the role of running in their respective transitions from female to male, particularly the way it offers them both a non-gendered space to be in their bodies and be truly themselves.   We're never really talking about the running. The people in our community are running THROUGH things, and often their runs are the one part of their day when they get to truly get to be themselves, and be for themselves. Whatever kind of transition you are running through, you are not alone.   We are so pleased to introduce Kade Schuldt and Isaac Grivett to the Running Life podcast. Many of you know of Kade at this point, since Coach MK announced last month that he would be joining our team of Fitness Protection Sponsored Athletes. It’s important to know that Kade is responsible for the phenomenon that is Coach MK, as he was the one to give her her first coaching job at Lifetime Fitness! So THANK YOU, Kade, for that! He has done over 50 half marathons and we are dying to hear about this thing in his email signature, the 5280 Brewery Quest (it's pretty much what it sounds like, and it's awesome!).   Isaac Grivett has been profiled twice on Outsports, an SB Nation blog featuring stories of LGBTQ athletes, and in addition to having run TONS of marathons - coming up on #10! - they also work on Broadway in wardrobe, often for multiple shows at a time. I came across one of the Outsports stories about Isaac via Twitter, and I was really captivated by the way they talk about their relationship to their body as a teenager and the role that sports played in their discovery of selfhood.   This really gets to why we are so grateful to you both for telling us your stories. I, Coach Sarah, carry a lot of privilege as a runner. I sign up for a race, and when I am prompted to select my gender, I just tick a box and move on. I show up to every start line knowing that whatever impostor syndrome I may have about being a runner, no one will ever call into question the validity of my results or argue with me about where in the sport I belong. I will not have to name or defend my identity every time I want to participate in my chosen sport in public. Isaac has worked with athletic clubs to modify that process of gender selection in membership signups to make it less binary and more inclusive, and I imagine that to some people, it may seem like an incredibly small deal (because many people, like me, just tick the box and move on with their day) but we cannot overestimate the importance of ANY action, big or small, that makes ANY runner feel more included in this sport.   While I may not have ever experienced gender dysphoria, I do absolutely know what it feels like to hate my body, to feel ashamed of it, to feel like people look at it and form opinions about me that I am powerless to control. I want our audience to hear Kade's and Isaac's stories, directly from them, because I believe that there is so much empathy out there for some of what you have experienced and lived. And I believe that everything is better when there is a space for everyone to show up and feel at home, welcome, and understood.   Follow Kade on Instagram: @irunbike   Follow Isaac on Instagram: @isaacgrivettnyc and @isaacqgriv, and on Twitter: @isaacgrivett. Click here if you're interested in learning more about Isaac's fundraising efforts with the Team To End Aids at the 2020 Chicago Marathon!   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Diet 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 things on fire. We can't make the world safer, but we can #reclaimourtime when it's time to celebrate with food...and family.   On this edition of Lighten Up!, we talk about loving ourselves, which is neither as trite nor as easy as it sounds.   “I love myself, I think I'm grand/When I go to the movies I hold my hand/I wrap my arms around my waist/When I get fresh I SLAP my face!/I’m a nut!”   Do you know this song? Coach MK learned it from Deanne Graves in junior high! In 1991!!! Back then, self-love made you a nut. The cultural conversation around this concept has shifted massively in the ensuing 20 years, to the point of NOT loving yourself being a source of shame. We are still trapped between the right answer and the true answer, “I love myself” being the ‘right’ answer and, “I am perpetually frustrated by my body” on the other. We aren’t sure that weight loss and cosmetic procedures like facelifts can be acts of self-love, and we have shows like The Biggest Loser and Botched to prove it.   Which makes Valentine’s Day REALLY tough. Quitter’s Day is a thing now, a shame-laden mid-January marketing pitch to keep sales momentum from New Year’s going strong into a month centered around a holiday celebrating romantic love….another type of love we aren’t comfortable having for ourselves….and we are NOT going to talk about that on this podcast because I may melt. Seriously, I’m all for people doing whatever solo I JUST DO NOT WANT TO KNOW!!!!!! That’s why we hired Coach Sarah, tell her about your vibrator! Note from Coach Sarah: [no comment]   "It would appear there has been a positive shift in how we talk about body image," writes Moya Lothia McLean for Vice, "with emphasis placed on the non-aesthetic benefits of exercise, such as increased cognitive functioning, how it can alleviate depressive symptoms, the improvement it has on cardiovascular health and so on. But the associations of exercise with fat loss and a specific body type are still there too, under a new guise." OH YEAH, we feel that - running is ALL ABOUT SELF LOVE and self care, right? Well, maybe, but when its overt or covert purpose is to change your body, that connection becomes somewhat tenuous.   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. Once again, we recommend BATHING in Dalia's self-love playlist on Spotify for a sonorous display of what it means to love on YOU.   Dalia Kinsey is The School Nutrition Dietitian utilizing a background in public health and school nutrition in preventative health care. Her writing on New Year's Resolutions was recently featured on Medium, and she has a podcast series going on this month about cultivating positivity and health at every size. Jummy Olawale is a Gottman Method Therapist; she helps couples rebuild healthy, shame-free relationships by re-framing difficult conversations. I’m hoping that today’s roundtable discussion can help us recognize the messages we are REALLY sending everyone around us so we can lead the way in helping them develop healthy relationships with food...and with us.   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Subscribe to Running Life, the official podcast of The Fitness Protection Program on Apple Podcasts, Castbox, or your favorite podcast player and get more racing and training tips from the coaches!   In Runner Interrupted, we are here to mat-talk you through whatEVER it is that's keeping you from doing the thing that you love, and we are so proud of the work that all our interrupted runners are doing on a daily basis!   (Actually, we love you so much we brought in Jerry Harris to tell you, in case you don't believe us!!!!! Download the video in the bonus materials for this week's episode!!!!!)   Fitness Protection, LLC exists because of Runner, Interrupted. This program constitutes the core concept of the company, Coach MK's vision for what she wanted FPP to be and who she most wanted to coach. We almost named this program "Coach MK In Your Phone and Up Your Rear End," but it was too long for the webpage title. Our interrupted runners have a lot of material at their disposal: a training plan in Training Peaks with daily prompts for reflection and journaling, a daily text message (Coach MK in your phone), a book written especially for the #runnernotrunning, and a Facebook community where they can come together and vent about their frustrations and celebrate their wins. What they are really getting, though, by way of all this, is a tether to the running community, a place to be where they don't feel behind, they don't experience pressure, and they know that someone else understands what they are going through. They don't have to put a positive spin on a shit sandwich; they just have to be where they are and go from there.   In this episode, we talk with Coach Jennifer Wolf, a chemistry professor living in Vancouver, BC, about why runners not running are the people who need a program, a tether, a connection to the running community more than anyone else. Running more slowly than you want to go at any given moment is THE hardest thing you will ever do, so consider how much HARDER it is to stop altogether. We also hear voice memos from several of our interrupted runners about the ways in which all the components of this program have guided them through their running interruptions!   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Sarah Canney (a.k.a RunFarGirl) talks with Coach Sarah of the Fitness Protection Program about the role of snowshoe racing, motherhood, and unconditional love in reclaiming her life from the eating disorder she struggled with for years.   Founder and host of Rise.Run.Retreat. and author of the popular running blog, RunFarGirl, Sarah Canney has developed a loyal following thanks to her authentic voice and talent for storytelling. Running proved a catalyst in her transformation as she learned to rewrite the negative narrative in her head and find a unique strength within herself. As Sarah became more involved in the running community, she was inspired by the connections she had made to create Rise.Run.Retreat in 2015. Sarah is unapologetically herself, which translates to very candid conversations and meaningful connections with her audience.   Sarah's mission is to help women gain confidence, find strength and make authentic connections through running. As the host, she creates a place for women to be inspired and experience personal growth through running.   Sarah is also a RRCA and USATF Running Coach and since she began running in 2003 has become a competitive mountain runner and was a member of the 2018 US National Snowshoe Running Team, finish 9th at the World Snowshoe Championships in 2019. That's where her conversation with Coach Sarah of Fitness Protection begins: the way that snowshoe racing, with its uncertain terrain, highly variable weather conditions, and deep roots in the ethos of outdoor adventure helped Sarah move away from constantly monitoring her pace while running on roads.   The Sarahs start with the beginnings of body awareness in Sarah Canney's life, the day she became conscious of the fact that the otherness she experienced was a direct result of her body being bigger than that of other kids. She talks about how that awareness led her to a desire to control her body size, and then to the realization that she could in fact control it through restriction. Sarah's high school and college years were marked by the ups and downs of disordered behaviors, seeking help, relapsing into disordered behaviors, and then finding ways to hide them more and more successfully.   In this deep, searching, and honest conversation, Sarah Canney gives the Fitness Protection community what many of us are looking for as we support loved ones who struggle with body shame and disordered eating: hope. Hearing Sarah talk about the way her family showed up for her and the way she ultimately showed up for herself is both deeply emotional and supremely uplifting. We are so grateful to her for her time, her openness, and her generosity with her soul.   Follow Sarah Canney on Instagram: @sarah.canney and @riserunretreat   MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Happy Marathon Dear Kris, Happy Marathon Dear Kris!! Special thanks to Carrie Arick of Yaya Podcasting for lending us her editing skills this week so that we could keep this episode a surprise! Coach Sarah: This is the episode in which we give a big huge shoutout to Kris Zarnoch, our podcast editor and producer and my wing woman near and far. I have called Kris every time I am not sure what to do in a given situation, and even if she doesn’t know, either, she holds my hand and reminds me that I have everything I need. And she is right, because what I have is her. We are here today recording this because Kris is running her first marathon at Disney this weekend (surprise, Kris, the episode you thought was coming out today is coming out next week, so you can CHILL for the next ten days!).  Coach MK: On May 9, 2019 1:01 PM Mountain Standard Time, my life would change forever. Maintain had just launched in its finalized state, Beta testing for ReBuild was underway; and the reality of Fitness Protection as a very real business was starting to hit me (which was good because Coach Sarah had already given her notice at Harvard). It was pretty clear that the next best step would be a long-form podcast, but it was also clear that the sort of podcast I had in mind would be time-consuming and incredibly expensive.  At 1pm I received this email from a former client: I am so appreciative of everything you are doing for me and I want to offer to give something back to you. You know, earn my keep! In all seriousness I am not sure if you need any help or what kind of help you can use, but I would like to offer my assistance. Like I stated before I am truly grateful and I believe in what you and Coach Sarah are doing for so many people. I have experience with various marketing and office assistant tasks and projects. I can help with tasks including managing your email, social media, and websites. I have experience with media production and can help with the editing of podcast recordings. I am good at problem solving, so you could consider me your own Olivia Pope. Again, this is an offer to help you and your team. I am not expecting anything in return, You have already given me so much and I would be extremely honored to give something back to you. I have attached my resume to give you a better idea of how I could assist you and your team. Please let me know how I can help. My reply was exactly this: “You can edit podcasts? TELL ME MOAR!”  One month later we launched this podcast. 5 months after that, I would realize how understated Kris’ original email actually was: she has degrees in media production and had managed a radio station for two years. She is now our current VP of Production responsible for all of Fitness Protection’s audio and visual materials. As far as management styles go, I am, arguably, too hands-off. When I trust people, the work is good and my expectations are being met, “good job!” feels….kinda stupid. Pedantic. Terribly insufficient. So insufficient it can make the receiver of such feedback, nervous. Kris Zarnoch deserves better than that, so as she heads to the start line of her very first marathon, an entire podcast devoted to the importance of this podcast outlining its impact on our community as well as the viability of our business, still didn’t feel like enough but it’s better than a mug that says, “World’s Best Podcast Editor”.  Kris, you are a game-changer. If ever you doubt it, if ever you doubt yourself, if ever you question the value of your contribution, please come back to this podcast. You are EVERYTHING, and I really hope you have The Best Day Ever at the Happiest Place on Earth.  And on THAT note, Kris, here is what our community wants to say to you! Jummy: Good luck Kris! You’ve got this! Dalia: Thank you for everything that you do for us; we are all rooting for you. You got this. Have a great time out there.  Cara: Kris - one of the best parts of 2019 for me was getting to meet and work with you. You are an absolute inspiration to me for so MANY reasons - your amazing podcast editing talent (which remains a complete mystery to me), your infectiously sunny disposition, and your unending kindness and patience. But this week you are blowing my mind because as I am trying to figure out how to lever myself off of the sofa, you are about to run a fucking marathon! My resolution in 2020 is to meet you in person, and to hopefully run a race with you! I hope you have a great time in Florida, and I know you will kick butt. Susan: First, I have only listened to a few of the morning mantras. I LOVED Shady Bitch series. that was awesome! I shared that with a few friends as well. It was just the right thing at the right time. I just need to listen to more of them. Second, The Fitness Protection podcasts are great. I have been more consistent in listening to those since I joined the group. I usually get to listen to one start to finish on a normal daily run so that's always great! Rolling around in one topic for an hour is a great way for me to learn more. One topic I'm looking forward to is training by power. What does it mean? What do the data points tell me? Why should I care? Etc. I am a relative newbie to coached & loved and Fitness Protection podcasts...only tuned in within the last 3 months or so. I am hitting some of the backlog though (thanks to you guys referencing older podcasts). One idea for a blog or a podcast is a top 5 or 10 list of the blogs to remind folks that older content is still relevant and worth a listen in case they're new like me and/or missed it the first time around.  Brenda: I'm trying to pick my favorite episode but I can't! It's a dead heat for the top 2 spots. I really love Amy T. and all she dishes out in such utter honesty and fabulousness that speaks to my soul. She is my kindred spirit. Lighten Up! Thanksgiving More than Bad Ass with Amy, Sept 27 Lighten Up! Christmas The ladies that joined for the two Lighten Up! episodes were just so good. I had to take notes and jot down some of their words of wisdom. I backed the Christmas episode and relistened to one portion several times. Andrea: Thank you for all you do to make FP work!! I loooove these podcasts, and I understand through Coaches Sarah and MK that you’re the genius behind them- THANK YOU!!! Wishing you the best at Disney next weekend! A good friend did the Dopey Challenge last year in her hand cycle - and reported it was the most amazing experience! Enjoy!! And many thanks! Emma: Hi Kris! Have the best time at your marathon. Thank you for all your work with Coach MK and Coach Sarah. I love listening to each and every one and I know it’s you that makes that experience more enjoyable for all of us. At your race, remember that we are all here behind you, rooting for you louder than anyone. Amanda: Go Kris Go! Cheering for you from Minnesota! Thank you for all you do behind the scenes at the FPP. Your hard work does not go unnoticed and I am so grateful for all the editing you do for the podcasts! Enjoy your day! Meg: Kris, you are going to have an amazing time on your marathon!! I just have to thank you for making MY latest marathon amazing, because all my long runs during training were to the morning mantra and the FPP podcasts. I couldn't have gotten through without Coach MK and Coach Sarah, it was a lifeline made possible by YOU! thank you!! I'm cheering for you, can't WAIT to hear all about it!  Helen: I commute 45+ minutes each way to work, and it’s now some of my favorite time of the week. I listen to every Ask the coach and every Fitness Protection podcast, and usually on the day it comes out! Kris, you’re an artist- it feels like I’m listening in on the conversations so much that I talk back to MK and Sarah! I also loved hearing your voice on the podcast when you got to guest star! Thank you for all the amazing work you do behind the scenes to make it so accessible to everyone. Good luck on your first marathon, we can’t wait to hear all about it! Nicole: Podcasts are the media that fits best in my life. They work better for me than Facebook, Instagram, or any kind of live stream. Thanks for putting the amazingness that our coaches are into the spaces I need them most. For putting them in my ears on runs. For putting them in my car while I commute. For occasionally putting them into my headphones at work. I’m so grateful for the work you do for Fitness Protection. AND I’M SO EXCITED THAT YOU ARE RUNNING YOUR FIRST MARATHON! AND AT DISNEY! IT’S GOING TO BE AMAZING! I’ll be there on Sunday, running alongside a friend as she tackles her first marathon. I’ll be there on Sunday to finish my first Dopey Challenge. But before all of that, I’ll be there on Sunday, thinking of YOU while I’m zoning out to some of my favorite Morning Mantras on the early morning super tired bus ride to the start area. Enjoy every minute of your run. Get lots of high fours. You’ve got this! Viola: Kris - I am so thankful for what you do. Your ability to take Coach and Coach Sarah’s words and put them in an understandable form assists me on my running journey. I’ve consistently ran because of their wisdom, encouragement, and inspiration on the podcasts. Kris, you have a skill, a craft, an art that you willingly use and share with us. Thank you for your unselfish act. You have helped so many of us in ways you may never fully know.  As promised, Kris, here is your signature post-marathon cocktail (see also the BONUS CONTENT for this episode!), tailor-made for you by FPP's in-house mixologist, Mr. MK. Good luck, have an AMAZING time, and make sure Tipper has one of these mixed for you when you cross the finish line (and tell him to make sure you hydrate first).  We love you more than you can imagine. MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's Coached And Loved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

We 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 experts despite knowing nothing about women’s bodies beyond, “make dat ass smaller” and “she’s mad she must be on her period SEE SHE IS FINE!” And that may sound like a gross exaggeration for comedic effect, but it’s an accurate portrayal of the amateur hour horrorshow that was funded and fostered by Nike, who could have made MORE money if they’d bothered to give a crap about the athletes they were developing.   In a win-at-all-costs atmosphere at the best-funded training center in the world, one would expect the athletes to have all the support they needed for human optimization so they could, like, WIN. Spoiler alert: they did not. Salazar employed neither nutritionist nor psychologist, so it’s not an exaggeration to say my original group of trainees at Life Time back in 2014 had access to more resources and to better care than Kara Goucher and Mary Cain had in that same year.   To be very clear, I am a hobbyjogger who coaches hobbyjoggers and LOVES it. If we are apples, the pro athletes we will be discussing today are oranges and we all know it would be irresponsible to compare the two. That said, there’s a lot us hobbyjoggers can learn from the Nike disaster besides, ‘thank God we are not elite”. We can have goals for ourselves, we can have goals related to our bodies and performance, and we can push ourselves AND stay healthy, as long as we have a clear, defined idea of where the danger zone is, where the law of diminishing returns kicks in and ‘more’ gets you ‘less’, and the tradeoffs we are making as we proceed.   Alex Lanton, my longtime physical therapist in Denver, CO and the medical professional I trust the most, talks about how to assess your needs as a runner when it comes to physical therapy and how to assess the quality of the care you are getting, among other things. In addition to talking about root causes of common (and commonly normalized) running injuries such as plantar fasciitis, he talks about what he wishes more runners knew and what most runners definitely need to get.   Dr. Alex Lanton of Atlas Physical Therapy in Stapleton, CO is a doctor of physical therapy with the OCS certification as well as licenses for dry needling and manual therapy who doesn’t sleep because he has 2 kids under 3! Go Alex!     Links Coach MK's Youtube channel full of foam rolling videos! Mary Cain's interview with Sports Illustrated about amateur hour at Nike Amelia Boone, stress fractures, and eating disorders Cadence according to Coach MK     MK Fleming is the founder of Fitness Protection, LLC and Sarah Axelrod leads Fitness Protection's #CoachedandLoved Community. Try our accessible, affordable monthly running plans at www.fitnessprotection.com!

Subscribe 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 all my work done before I have surgery this Friday, I took time out of my work day to see the therapist my doctors' office has on staff. I'm so thankful that she is available to patients and that the doctors understand the importance of having access to mental health help while going through cancer treatment.     ReBUILD (10:00 mark) Is a turkey trot a bad idea? I could really use the excuse to be by myself before what is probably going to be a long day with my in laws. And if I end up needing a “fuck it” moment to just go, are there any boundaries I need to consider? My local turkey trot is 4miles. And I’m not recovering from injury. I’ve been struggling with wanting to do the workouts this past week. Is it the time change? The cold rainy weather? I skipped the Monday and Friday runs and walked Saturday’s long run. Am I still okay? Reassurance, validation and your perspective is appreciated. ❤️ How do you get past the fear of failure and disappointment to sign up for a race again? Not to mention the anger over wasted race fees in 2019. I want to sign up for 3 days at the fair but $100 is a lot of money to throw at the wall hoping I can make it stick with enough time in Rebuild. I don’t want to race, I just want to feel like I can run successfully. Hi! I joined Rebuild about 6 weeks ago, not because I've had an injury or a break from running, but because I am brand new to heart rate training, and I realized that even though I've been running 5 days a week consistently since coming back from having my baby, I never really slowed down enough to build my aerobic base. I signed up for a half on November 24th before I signed up for this program, so I've been doing rebuild lane 2 and a progressively longer long run on the weekends (I did 2 1/2 hours last Sunday). I feel really good, and have gotten much better at keeping my heart rate at or below 140. My question is, how do I approach pacing with heart rate when I run my half next week? Are there certain heart rates I should aim for at different parts of the race, or a cap I should keep for part of it? I'm not going for a PR or time goal, but I think I can run faster than my 140 pace?     MAINTAIN (35:00)   Race shoutouts! Kristina Kew, Brown County Indiana Hilly Half! The half was ok, definitely not my best but considering I started antibiotics on Wednesday, dealt with lice, woke up today at 5am for a race that started at 9 (which is not my normal, I almost always run within 30-40 minutes of getting up) and it was HILLY I think I got what I needed. The park is beautiful, the weather was a little cold but not frigid and I successfully implemented the plan I started with. Amy Sczerbowicz, 5K trail turkey trot! Excellent race! 38ish minutes, 12:05 avg pace. The best part was I ran by feel, started slow, picked up the speed, even ran the hills and felt GOOD. Amanda O’Briant - TRAIL MARATHON!!! OMG! I ran a trail marathon today! I felt really good! As good as anyone can feel for 20 miles and then I started a new strategy of All The Mantras and loving kindness meditations . I wished all beings with tired legs and feet —including myself—to be free of suffering. Over and over again. And it really helped. I also feel like this training program rocked—and I definitely worked it to fit my life. I wasn’t perfect. I let that perfect BS effing go and did my tenacious damn best and it was good ENOUGH for 26.2 of gorgeous trail on a gorgeous day. I am super grateful.   WE ARE SOOOOO PROUD OF YOU GUYS! Remember, at Fitness Protection, the focus is on year-round consistency. That's why we give our training plans away for free to subscribers!   Now, the Questions! Will the planning webinar be open to the public or just for members? 75 min EE long run today. Only 7 days to race day! The closer I get, the more terrified I get! My longest long run was 13.3ish miles, how will I double that??? Someone please talk me off the ledge!!! Hi Coaches! A couple of questions. I know this has been answered before but I forget how many weeks from the marathon are we supposed to stop doing strength? Second question is that I will have the second 20 miler on my schedule for next week’s long run. I know from doing the first one that it was really hard for me to recover from. I’m thinking I should do less than 20. Opinions on that? Thank you! I feel like I am flirting with the onset of Plantar Fasciitis. Seeing a PT is not an option right now because my co pay is $80 a visit with my health insurance. Its just not in the budget right now. I am experiencing some soreness in the arches of my feet close to the heel. I am being more diligent with foam rolling to keep the soreness at bay. Are there any other exercises I should be doing to prevent this from getting worse? MOBILITY THUMB! https://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!

This 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 Participants next year. In this podcast, you will hear from the coaches, explaining why they created the program, and from participants, telling you in their own words why they opted in and what they got out of it.   Slow Burn: Program FAQ $125 to participate Will be offered three times in 2020, the first is (tentatively) scheduled to begin on January 6 What we provide: 8 weeks of running and strength workouts designed by Coach MK and Alex Lanton, DPT/OCS, and led by Coach Sarah.  Please do not plan on any races for the duration of the program, and please do not plan to begin training for a marathon before late March. If you enter our Holiday Strength Challenge ($45), you receive a $45 coupon which may be applied towards any of our 2020 Slow Burn offerings. You must be an active member of Maintain for no less than one month prior to beginning Slow Burn - that means you are completing all the workouts as written for the time designated (75%, 90% of the time, as always).  You must remain a subscriber of FPP throughout the program. If you would like to do this but do not foresee being able to dial in your running over the holidays in December and you would prefer to begin this program in February rather than January, PLEASE e-mail 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 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!

MK Fleming is incredibly passionate about the sport of running--not just her running but in helping others as well. And consider yourself warned, her passion is infectious! Check out the full show notes from this episode at http://DizRuns.com/726 Love the show? Check out the support page for ways you can help keep the Diz Runs Radio going strong! http://dizruns.com/support Become a Patron of the Show! Visit http://Patreon.com/DizRuns to find out how. Get Your Diz Runs Radio Swag! http://dizruns.com/magnet Subscribe to the Diz Runs Radio Find Me on an Apple Device http://dizruns.com/itunes Find Me on an Android http://dizruns.com/stitcher Find Me on SoundCloud http://dizruns.com/soundcloud Please Take the Diz Runs Radio Listener Survey http://dizruns.com/survey Win a Free 16-Week Training Plan Enter at http://dizruns.com/giveaway Join The Tribe If you’d like to stay up to date with everything going on in the Diz Runs world, become a member of the tribe! The tribe gets a weekly email where I share running tips and stories about running and/or things going on in my life. To get the emails, just sign up at http://dizruns.com/join-the-tribe The tribe also has an open group on Facebook, where tribe members can join each other to talk about running, life, and anything in between. Check out the group and join the tribe at https://www.facebook.com/groups/thedizrunstribe/

Sarah and co-host Molly are joined by two guests who offer valuable insight into prehab: the simple moves that can help you avoid running injuries. First is Britny Fowler, a personal trainer who leads education session on TriggerPoint Therapy products.  This mother runner speaks from experience: After getting talked into running several races by friends, she qualified for Boston Marathon—then ran the race 23 weeks pregnant! Britny provides enlightened advice for starting a prehab routine (just one minute a day!) and how to make it successful. Find out why she suggests we take cues from cats and babies, and how the ABC’s enter into the picture. She answers all sorts of foam rolling questions—including why, when, how long, and how intensely. (And why adding vibration is a game-changer!) Next, the BRFs welcome on MK Fleming, the Train Like a Mother Club heart rate coach and multi-time marathoner. Pregnant with baby #4, MK talks about how her workouts are morphing along with her body. In answering questions culled from the AMR Facebook page, MK explains how to let attitude be your guide on workouts plus the importance of making easy days easy enough. This leads to intriguing side conversation about what constitutes true “rest” on a training plan—and why us mother runners have such a tough time doing it. Coach MK stresses the importance of a short pre-run warm-up and why to ditch an all-or-nothing mentality. Whether it’s Britny’s analogy of training for a fight before getting beat up or MK’s sage advice about the importance of continuing to ask questions, we guarantee words from this episode will reverberate in your head for miles to come! Be sure to nab one of our new hats or visors for $15—sale ends August 20. Learn more about your ad choices. Visit megaphone.fm/adchoices

A special episode in which Dimity takes the reigns of hosting! Sarah gabs a bit in the intro, then bows out to let Train Like a Mother Club heart rate coach MK Fleming join in the party. One after another, Dimity and MK welcome three mother runners to recount their recent races after taking part in the TLAM Club inaugural heart rate-based race training programs. First up is Amy, an attorney who returned to racing this year after a decade-plus hiatus. Amy details how HRT allowed her to cut three minutes off her half-marathon PR, despite being 12 years old and 30 pounds heavier! Next, twin mom Alicia describes how she ran nearly equal splits in her debut marathon earlier this month. Finally, Heidi talks about how heart-rate training finally allowed her to run a marathon injury free on legs that weren’t constantly sore. *To find the Saucony layering pieces talked about on the show, shop the Saucony website, where you always get free express shipping and free returns. *Visit the re-vamped Mother Runner... Learn more about your ad choices. Visit megaphone.fm/adchoices