#AskAway 10/20/19: Heart Rate Training Questions, Answered 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 and super informative, and anyone may ask follow-up questions during the live broadcast.   RUNNER INTERRUPTED #weeklywins I got a great hair cut and “hair-apy” with the stylist I love, and I had a massage that helped me relax. Plus I returned to work after medical absence, and I was mostly productive even though I’m not fully recovered yet. Here are my weekly wins: I got a great hair cut and “hair-apy” with the stylist I love, and I had a massage that helped me relax. Plus I returned to work after medical absence, and I was mostly productive even though I’m not fully recovered yet. Also, on behalf of accountants, I’m sorry Susan doesn’t know how to talk to people. 😂 Weekly wins: I didn’t have a total emotional meltdown when it became evident that I need to take my husband to more/different doctors to deal with his lower back problems now that his neck and pinched nerve problems are mostly maintaining balance. Also didn’t lose control when trying to process paperwork on medical billing. (It’s like I live in a special zone of medical hell each day and no volume of good deeds will ever get me out of here.) Finally signed up for the premium Calm app yesterday and then actually took advantage of the quiet time before my family woke up and meditated this morning.   REBUILD I notice a difference in my mobility in my left hip from my right hip when doing things like hip circles. What is the best way to address an imbalance like this? Work that one more? Stretch it more? There are HR and pace zones listed in Training Peaks. Should I be paying attention to them? I don’t really know how to use them- and probably won’t ever touch most of those paces!!! Can’t we talk about routines for a moment? I usually roll- stretch ( downward dog, hold and stretch for a few....until my creaky old self can actually touch my toes!!!).then I do silly toes, then a series of PT strength exercises I was given Last year ( bridges, clams, reverse clams, planks between sides), airplanes to specifically stretch hamstrings ( my prior injury).... the PT stuff takes about 10 min, the other also about 10. Then I do strength on MTWF, then head out. Does this sound good? What do I need to know about Heart Rate Variablility HRV?   MAINTAIN   PEOPLE WHO RACED THIS WEEKEND! Colleen Nagurney, Baltimore half Elyn Megargee Macek, Baltimore full Adrienne Holmes, MDI  Kristy Harris, Amsterdam Robin Saur Murphy Cocoa Beach Half Gretchen Gibson Columbus half   ALSO, several people planned to race this weekend but ended up not doing it for a range of reasons, HOORAY FOR GOOD DECISIONS YO!!!!   HERE ARE THE QUESTIONS   Watch question, I think it’s time for a new one as the strap on my polar 430 keeps separating from the watch face. Other than that, I like the 430. I definitely want wrist heart rate (I know less accurate but I always misplaced my chest strap). Any suggestions? I’d be willing who spend a bit more for the right watch since I use it so much. I started researching and got overwhelmed quickly. Don’t need a ton of bells and whistles just good for running and water proof. Thanks! I am really loving training with FPP. I enjoy having a training plan without the pressure of having a goal race. In fact this is the first fall in several years where I haven't raced and it is glorious... for right now. I know its early yet, but do you think you will have training plans for 3DATF, for those of us who may have some BIG goals in mind? I am thinking about doing the 24 hour race and trying for 40 miles since I am turning 40 this year. It is liberating to know that I only have to race if I WANT to and I don't HAVE to race just to have a training plan. Thank you for that. Hi coaches. I looking forward to my first trail 50k in July to celebrate my 50th. I am lucky to live in a beautiful if very hilly place so getting on trails is not a problem ( when I can run in the daylight) I have started switching some of my runs to trail to get my body ready. My question is how much should I do on trail? I would like to be able to yolo a road 10k or half before next summer so I need to keep some road running I guess Is there an ideal balance? My second question is Poles? I think it would help me to get some now and start practicing how to use them. Any tips? Thank you as always for your love and care. Karen Sutton So silly question I think - where do I find the marathon ramp plans? I’m thinking of tackling my second marathon but want to look at time commitment. Thanks! [Files section of the Maintain Facebook group!] I have a question about sleep and overtraining. A while back you said it's a red flag if we're having trouble running consistently- That's me. Even dropping all runs to EE or short stride sandwiches having trouble getting going. For several months, I’ve been missing out on the joy in running. is this overtraining? what do I do? I still want to love running, but the minute the alarm goes off every day, I just want to quit. Advice?