Summer Running & Back to WORK‪!‬ Running Life: A Fitness Protection Production

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 transitioning into summer running as well as transitioning back to work. 
 
#WeeklyWins - 6:48
 
Runner Interrupted
Char Gore is still feeling well enough to get her shuffle on!   Build
Coach Nikkia celebrated her birthday this week!! Sharla Manglass also celebrated her birthday and got in a birthday run with fellow build teammate Barbara Puckett ReBuild
Christine Lancaster has her highest mileage week since her injury Amy Sczerbowicz has been running consistently and feeling good! Jennifer Sutton is making the move to maintain.  After trying out the runs for a couple of weeks she feels ready to make the switch.  We are excited for her, but will miss her in rebuild! Kristen Frazier broke out her spinning wheel this week!  She is a woman of many talents.   Maintain
Elyn Macek was excited to get a chance to sing with her favorite quartet at church for the first time since March.   Amy Loukous has a great 10 mile run with BRF’s and got a great breakfast as a finish Trisha Thorne has discovered that throwing in pickups make an amazing way to social distances when needed on the run. Nicole Uhl has run more miles this week than any other week that didnt include a race AND she doesn’t  hate herself physically or mentally. She has found her running family here and is grateful to be here! She notes “ who knew you didnt have to go hard all the time to feel accomplished” Carissa Hatlig finished her quarantine 26.2!!! Erin Nason did a 5k time trial for fun on the track and beat her EAT predicted time by 35 seconds even though it was way hotter now than when she did her EAT.  Also her sister joined rebuild!! Lisa Anderson celebrated her birthday this week with a birthday run with her husband and daughter. Daniel Faltyn moved his run to the morning and was able to keep his heart rate exactly where he needed too.  
Questions - 14:48
 
Build - 14:48
What does it mean to be a sponsored athlete? How do you become one? I’m struggling with transitioning back to work now that my state is opening back up.  Any sage thoughts or encouraging ideas?  
ReBuild - 24:34
Can you talk about VO2 max.  My watch calculates it and I was excited about seeing it go up as I’ve been rebuilding consistently, but it’s suddenly dropped like a rock.  Any ideas what happened? I don’t seem to be adapting to the heat as well as I do normally.  Do you have any suggestions on how to help speed the adaptations along?  
Maintain - 29:00
Evening MK. Can you touch on fueling in the context of the warmer weather? How far in advance of my run should I start drinking at what sort of volume? (assume I properly hydrated overnight.) Related question, on the run, any advice on frequency/volume? Any signs to look for that I may be drinking too little vs just having a crappy run? The following worked for me on Sats long run: 30 mins prior 16oz caffeine water, during the run had a total of 8oz of gatorade starting 45 mins in, finishing it all up by 100 mins in. Seemed to work for me. Could I do anything better? Evening MK. Can you touch on stretching/warm up/cool down? In the context of Sats long run, what would be a reasonable stretching/warm up routine duration before and after? Is it more important to stretch before or after or are both important. Thanx in advance. Hi MK, I’ve been running regularly since August, it something happened in the past two weeks and my running care to a screaching halt. I’ve been mixing your maintain work outs with peloton app treadmill runs and hit my highest monthly mileage in April. I’ve felt great from a running stand point. Until about two weeks