Coach MK and Coach Sarah host question and answer livestreams each week on the Fitness Protection Program Facebook Page, The Fitness Protection Program YouTube Channel, and Twitch, simultaneously.  This week, they tackle questions about Stryd, Strides, the Glute-Posture connection, Lower Back Pain, and the upcoming launch of Slow Burn! Note: Slow Burn will open for sale TOMORROW, 12/06/19, after the 2020 Goal-Setting Webinar. Early Bird Pricing will be available until Monday night, 12/9/19; registration closes on the evening of 12/16/19. If you are considering a Stryd pod, Coach MK recommends them HIGHLY. You will hear a little more about why in this podcast, but you WON'T hear that we have two Stryd units to give away during our Holiday Strength Challenge! Make your donations TODAY!    REBUILD Sometimes when I stand for a long time, my inner thighs start to ache. It doesn’t come up often, but it sure is irritating when it does. What do I do? I’m guessing it’s some sort of posture or glutes not engaging thing.   MAINTAIN What should the week leading up to a Sunday marathon look like scaled-back on maintain? Do we have a taper schedule? What is the difference physiologically and psychologically between 20/40 strides and 30/60 strides? Hi Coaches! Emma, here. Just wondering your opinion slow burn timing. I expect most of December to be a recovery from next week’s (!) marathon. Is January too soon for me to sign up for it? I'm interested in a hilly marathon in 2020. Would I need to train any differently other than training on hills? I live in a hilly area, so every run includes hills by default. Should I always walk the hills to keep my heart rate under 140? When I start the taper do I limit the hills in each run? Any advice would be lovely! Thanks! (Bosu series?) All this talk about the Stryd foot pod has me wondering- how do you even train power? Is it a form thing? Is it a strength thing? I love data, just wondering what I would do with more data? How can I get the Training Peaks workouts to my Garmin? I have not done strength since Halloween due to back to back races. Can I hop back into the circuit for December? The November circuits looked a bit intense. Let's just say I want to run a race that includes stretches through sand. I don't live somewhere I can train on sand. Do you have any suggestions for training for that kind of race? I am looking forward to the 2020 race planning webinar and just trying to decide ahead of time if this race would be a misery-fest or not. ;) Does silly toes activate the glutes before a run? Or is there another move to be completed before a run, to activate the glutes. I always struggle with how to ramp back up my training after a race. Now that Philly is done, how long should I rest before I jump back in? Should I stick with EE for a while, and am I ok to jump back into the full length of the scheduled long run next weekend? Hi Coaches- Can you review half-marathon race strategy? I’ve only done one race before and the EAT strategy resulted in me going too fast too quickly. It’s a pretty flat course. I always love “race reports” and listen to people’s strategies but I’m not sure where to start for me. Thank you for making me feel so Coached & Loved! ~ Becky My lower back has been super tight starting a few weeks ago. It feels like if I move the wrong way it might spaz out on me. I’m wondering if this is due to tightness and/or weakness elsewhere. I have admittedly not been nearly as conscientious with foam rolling as I should be so am re-focusing my energy there again. Beyond the regular foam rolling routine. Do you have any other suggestions for foam rolling or other moves that might help loosen up tight lower back muscles?