Visit Our Website! Coach MK and Coach Sarah stream live Q&A 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. (ReBuild) Questions 1. I'm starting Maintain this month: Yay! I'm excited to start after a month of Rebuild. My question is: what is the difference between AR and Float? I see it on Monday's workout. Thanks! 2. What to do about achy feet? Combo of more miles + summer footwear is making mine cranky. I recall a foot rolling video How much should I care about the “form” (orange) number in training peaks? There’s some words about wanting to go into race day at only slightly negative. Is there any “normal” range for during training, especially base building/consistent effort with FPP? My form number right now is -16. 3. Could you discuss cortisol from long periods of exercise, and low intensity steady state vs High intensity interval training? I get a lot of crap from people saying running is old school, and to look at the distance runner build vs sprint runner build -as far as muscles. Thank you Maintain Questions 1. Hello Coaches! Thank you for all you do for us. My question.....I will be going on a 10 week marathon ramp by the end of July. Where should I be keeping my LR for the new few weeks? Next Saturday has 90 which seems too short with a race on the horizon or maybe I'm wrong! Thank you! Amanda Williams   2. As I continue consistently running, different niggles appear. Usually with targeted foam rolling they go away after a few weeks of working on them. Why do niggles come in different places when there isn’t any changes in my running. The same niggles haven’t resurfaced after I’m worked on them.   3. It's me....the pace averse...i run in hilly, hot, humid ATlanta and want to run by HR cap rather than pace. Pleeeeeease???? If so, what cap should I use for 10K pace? 5K pace? Elyn Macek   4. Signed up for MDI in October! So excited. (A super amazing coach mentioned it was beautiful and challenging, so pretty much my favorite combo!) So, how to best prep for the hills. Living in NY I have no shortage of elevation options! Curious as to the when/what/where to add hills, and what additional strength to also add into what is surely going to be a “fun” training cycle :-)   5. My average EE pace is around 10:15/mile. That would put my 5K pace around 8:15 ish. I have NEVER run at that pace ever in my life. Probably could if someone was chasing me, ha ha! My question is what would be a good pace to make as my 5K pace for the workouts? How do I adjust the 10K and half marathon paces as well? I realize that we are using these "paces" to learn how to switch gears and effort levels. I don't obsess about my numbers (learned that from you!) Just would like a general idea of paces so I'm not doing the workout without any type of parameters.