Coach 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 ReBuild Christine Lancaster felt good about the amount of running she was able to get in during the month of November. Brenda Haskill found her run helpful in shaking off the anxiety caused by a bad dream. Beth Hobson has been a badass at work and is excited about turning her badassery towards her running since her work is calming down. Maintain Corina Terry had a great run where she listened to Christmas music while she ran. 🎶 🎄 ❄️ she said, “ It was fun & brought back lots of Christmas memories. Made me happy”. 😊 Sara Seeburg picked snuggles with kiddo over running! Francine Sheller is proud of having been super consistent with her strength in the month of November. Questions - 13:24 ReBuild - 13:24 Can you talk about layering for cold weather running? I’m usually a winter weenie and run on the treadmill, but I don’t have one at home, and the gym is closed again, so it looks like if I want to run, it’s going to be outside. Can you talk through or demo the strength moves for this month? I’m at a loss without the extra guidance. Thanks! Maintain - 22:32 Hi there. So this is sort of a visual question. I'm going to include a link to 2 different runs. One is Friday's stride sandwich. The other is Saturday's long run. Succinctly, for both of these runs, is my goal to get my heart rate back down to 140 as quickly as possible? For me, I typically do a two-mile warm-up, then one mile with 30 seconds fast, one minute slow. A lot of times, that one minute slow, really isn't that slow. I'm not sure if I should be slowing down a lot more to get my heart rate down. I'm happy with how it's working out for me; the other graph there is Saturday's long run, where I have a lot more time to get the heart rate down after the pickup. Lastly, I'm still lobbying to have this run renamed the Monty Burns because the graph looks like his fingers. Anyway, thanks for listening. 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!